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Cooklikeaqueenebook200313091023 200702 212907
Cooklikeaqueenebook200313091023 200702 212907
COOK LIKE
THIS MAY BE ONE OF THE MOST Potentional scenario: starts new diet, drinks
more water, decreases salt (sodium), ends up
IMPORTANT THINGS WE DISCUSS IN ALL
in hospital with hyponatremia. Electrolytes are
OF YOUR EBOOKS! WHY? vital, electrolytes are essential. If you are training,
doing cardio, sweating, having high amounts
One of the biggest reasons diets fail is because of fluids, you NEED them, otherwise a range of
of boredom, we have all been there. Start a new health issues will occur, and good-luck training
eating plan that is plain fish and broccoli with with those cramps... (ouch).
Quick hint
minimal seasoning... Just boring, bland foods,
because that is what we initially believe to be
necessary to achieve results.
Basic nutrition RDI amounts are for non-moving
News flash:
sedentary population. That is not you!
We often start a new diet, and for many Nutrition is the single most important factor
that means removing the evil salt and not improving body composition, so it’s time to get
using seasonings/spices because they are familiar with the kitchen.
fattening... WRONG.
IF YOU JUST ENJOY SIMPLE FOOD - THAT IS
ALSO FINE, IT’S ALL ABOUT FINDING WHAT
WORKS FOR YOU.
NOT SO GOOD
IN THE KITCHEN?
Growing up in Hungary, we didn’t have a SOME WAYS TO INCREASE YOUR
huge amount of food sources around, but KITCHEN FINESSE:
living on a farm I was always lucky to have YouTube videos (try find fitness related channels,
fresh produce and my parents could turn to ensure calorie friendliness)
a few simple ingredients into a delicious Google search – it’s a given you will be surprised
meal. So this is is how I create my meals; how much is out there.
with a few delicious key items. Practice – makes perfect. right? Cook more!
Education – the more you know, the fancier it can get.
Now, in the USA there is a huge range of sugar-
free, fat-free, low calorie, calorie free variations Books – tonnes of macro-friendly books out there.
the ideas are endless, it really is quite amazing Fit Queen group – lucky for us many of girls are
what companies are releasing. sharing amazing recipes.
Grocery store search – take your time in the
When I was competing in the Olympia, I fell into
aisles look for items that you wouldn’t normally
the ‘boring food trap’, and thought that the plainer
go for, check the nutritional panel, compare with
and more I suffered, the better. Now I understand
Be aware
other brands (you will be surprised).
basic human-physiology and how calories are
used, and understand it’s just not necessary, a
calorie is a calorie and energy is energy.
Quick hint
The less knowledge you have, just use less
ingredients, that means less variables, and a
higher chance of accuracy. Remember a digital
scale and a food tracking app like My Fitness Pal
are your best friends here.
Try use verified logs as much
as possible, anyone can enter
If you just find it way too overwhelming, just
data this makes some food-logs follow my plan customized for you exactly, but as
inaccurate, you can always double- you do and days pass, start eye-balling portion
check with a Google search.
sizes, everything will become second nature.
Looking at your calories like a currency, is something I heard years ago from Dr. Layne Norton and
it stuck to me, it’s a great analogy:
IF YOU ONLY HAVE $1500 IN THE BANK, IS IT WISE TO SPEND $900 OF THAT ON
ONE SMALL ITEM AT THE START OF THE WEEK?
No, you will run out quickly, be unhappy and set yourself up for failure. Same with your calories,
‘spend’ them wisely, if don’t have many, aim for higher volume, lower calorie, more filling foods.
If you are on 1500 calories, and a McDonald’s Big Mac has 550 calories on its own, is it worth ‘spending’
1/3rd of your daily intake on a small, low micronutrient burger, that has a low satiety and you will still be
hungry later, left with only 950 calories for the rest of the day? Hell no.
However, if a large muscular man can eat 4500 calories a day, investing 550 into a Big Mac won’t be a
problem...Understand what I mean?
• Implement a small fast – delay your first meal for the day.
• Drink caffeine – has appetite blunting effects.
Quick hint
• Use high satiety foods – low calories, high fibre and
protein will be the best.
• Increase non-starchy vegetable intake.
• Eat slower.
EXAMPLE SWAPS
Coke Coke-zero
Quick
Ice-cream Halo-top
Oil / butter on the pan Non-stick pan
hint
Full cream milk Skim milk
Sugar Sweetener
Chocolate bar Protein bar
Quick
• Onion powder • Chicken salt
• Parsley • Flavor God donut sprinkles
hint
• Stock: chicken/beef/vegetable • Cayenne
• Oregano • Curry powder
• Coriander
They have a HUGE range of different flavored peanut butters that are the perfect dessert if you
need a sweet snack. These nut butters taste like dessert and are still healthy.
However, like with regular peanut butter, you need to be careful with your portion size!
They have a huge range of products that I use and love, so I have organized a discount code for
you. Use the code "fitqueen" on their website to save 10% OFF.
SHOP NOW
SAVE USING CODE "fitqueen"
COOKING TIPS 101
We all have different appliances, but how your food will taste is a combination of things,
but the most important is how you cook it.
No point having the most delicious prepared meal if you burn it. My cooking tips:
1. E
ach meat has an ideal temperature, buy a thermometer and Google the ideal temperature, this will
ensure your food is not only cooked, but cooked right.
2. L ow and slow: a big mistake is people cook their food with the temperature too hot, this can cause is
to burn on the outside but be raw in the middle.
3. Tenderise your meat before cooking it, something most overlook.
4. Season it and leave it overnight – great way to seal in the flavor!
5. T ry different cooking methods, my favourite are below. My Fit Queens use lean meat cuts, this means
the chances of it being dry are higher, take your time cooking it.
FOOD METHOD
Chicken Air-fryer
Fish Grill
Lamb Oven
Egg’s Non-stick pan
Quick
Beef Slow-cooker
hint
I HIGHLY SUGGEST INVESTING IN NON-STICK
PANS, THEY ARE READILY AVAILABLE NOW
AND QUITE CHEAP. THEY WILL NOT ONLY SAVE
Air-fryers are expensive but
CALORIES, BUT ALSO THAT DAMN SCRUBBING they really are a miracle, 1tbs
OFF THE LEFT- OVERS LATER. of oil and you can cook your
entire meal, it comes out
delicious and moist.
TYING IT ALL TOGETHER
Well you have read through a few pages of information now, hopefully you have
learned a thing or two, or feel more confident at THE VERY least.
So, you have a meal with food options (Don’t forget to use the food swap table).
Green vegetables:
Spinach / Beans
Grilled fish with lemon, pepper, pink-Himalayan sea-salt and garlic, slow cooked in tin- foil
on a bed of steamed rice that is seasoned with saffron, coriander and chilli, with a side of
home-made spinach dip.
Example: say you have 100g of sweet and white potato on your meal plan as a option, and you want
3 x days of sweet potato and 4 x days of white potato. Well, you would buy 300g sweet potato and
400g white potato for that week.
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THE SET RECIPE
DILEMMA
I have pondered on this topic for a while, and thought
how I would answer this, lots of online trainers just send
their clients set, fancy recipe guides. Although I do send
some set recipes, they are for inspiration and ideas.
There are a few logistical issues with the "fixed" recipe
coaching method:
RESTRICTIVE
Having set meal recipes becomes restrictive, because it makes
it a lot harder to be flexible and change things, I like giving multiple
options, this way every day can be different.
REPETITIVE
Again, eating the same recipe over and over is boring, and causes
dietary failure, hence why lots of these programs like Weight-
Watchers are not sustainable.
EDUCATION
It removes the learn as you go aspect, kind of like driving
blind, I prefer to give options, and let you decide how you
want to get creative.
DISLIKES
Imagine being given a recipe guide, and you don’t like any of the
meals?
COSTLY
you can
Sometimes buying several ingredients for just one recipe can
burn a hole in the wallet, by giving you options you can plan ahead.
have your
CUSTOMISED
All my plans are customised with a tailored calorie intake,
this will not be doable by giving set recipes.
cake + lose
UPSKILLING
By allowing you to cook the foods you like, in the way you
weight too!
want, increases your cooking ability, increase dietary
adherence and makes it a much more enjoyable experience.
TAKE HOME
NOTES
Get creative – mix and match recipes
Don’t be afraid of seasonings/toppings
Remember your calories are like bank ‘savings’,
spend them wisely.
There are many ways to cook food – practice.
Dieting does not have to be boring!
Educate yourself, learn about calories and
macronutrients this will allow to create
virtually anything.
HERBERT
Remember, this is a lifestyle change, I use
the word ‘diet’ loosely, getting a grasp on this A
IT