Graham's

BOOT CAMP KITCHEN

  • Back to Basics

KEY = Ban Refined Rubbish

I don't know whether to Cry or laugh when I see shows like 'the Biggest loser'  the 'Big secret' isn't the 'flogging' a morbidly obese person to death exercise wise (which is medically very dangerous in itself), if you read all the disclaimers that has to be signed by contestants, you discover that this is done at the contestants 'own risk'.

 

The real point is that these people are 'LOCKED AWAY' in a Nutritional BOOT CAMP , their calorie count dropped dramatically and for the first time in their life FORCED to DIET &  EXERCISE

Now the show would get you to believe that its the DRAMATIC EXERCISE that is the reason for all  the weight loss(I said weight loss not necessarily FAT loss as absolutely ZERO Body Fat analysis is done during these TV shows ) , in fact thats a deception for a 'days of our lives' little TV drama  reasons rather then telling the TRUTH.


The TRUTH is that its is the Nutrition Cycle going on in the background that is the REAL REASON
for the weight loss and certainly Exercise has a metabolistic role to play in starting the weight loss cycle moving,
but if those contestantswere out in the REAL WORLD (with NO Diet Boot Camp) and doing the same exercise,
without the Nutrition Boot Camp and calorie restrictions?

They would get slightly FITTER but WOULD NOT REDUCE WEIGHT SIGNIFICANTLY!

So If you are A PRISONER OF WAR..... I Guarentee you will Lose WEIGHT DRAMATICALLY! 
The Question is, is that 'Prisoner of war' mentallity Healthy ?
and the answer is NO its NOT mentally or physically in my opinion and experience.

Gradual Weight loss
(By Weight Loss I mean FAT LOSS) @ 1/2 kg to 1 Kg per week is more scientifically sustainable
and this is what  Allan Borushek (Dietitian)  will agree with 100% and this is what we are looking for
at Healy's Health is long-term lifestyle Genuine change, not a quick TV fix geared for entertainment purposes.


HEALY'S HEATH CALIBRATE via skin-fold Testing that gives you
TRUE INDICATION of Body FAT LOSS and is the Method we use
in all the 12 week transformational Challenges.

IN THE MEANTIME 

Here are some basic Healy's Bootcamp Kitchen Meals ,
Its EASIER then you think to
EAT HEALTHY and COOK HEALTHY 

HEALY'S HEALTH TIPS 

  • Eliminate  White Sugars and refined Products of any description
    (White Sugar gives you an
    Insulin SPIKE then a DROP also excess
    White Sugar is Stored as FAT and
    White Sugar(secretly hidden in all refined foods and is addictive)  

     

  • L Glutamine is a key component of glucose tolerance factor GTF its can reduce cravings for SUGARY FOODS
    (MAIN COMPONENT IN THE
    SUPPLEMENT RESURRECT

     

  • Eliminate WHITE BREAD(white bread is like eating GLUE (remember the Flour + water=Dettol Pre-school Glue?)
    change to Burgan Rye  or Burgan soy and Linseed  and 'un stick your intestinal track' plus the extremely
    high G.I. glysimic Index of white Flour= almost the same  G.I. of Sugar 

     

  • Eat Lean and Clean Foods only
    "f you can't pick it off a tree or peal it or skin it don't eat it" Gh  

     

  • Carbohydrates Basmarti rice or Sweet potato is Best
     

  • Do NOT EAT CARBS at Night ...only Fish,Chicken, Protein Drink (on water)
    (If you want to maxamise Fat loss)
    Stomach full of food at night=FAT STORAGE 

     

  • The Above RULE is a general one only sometimes cycle some carbs(small amount)
    at night once every 3 to 4 days (if training hard)

     

  • Nuts (almonds and walnuts and hazelnuts are GOOD) to snack on
     

  • Good Fats are flax seed oil, fish oils,oils from the above nuts refer the book 'Fats that Heal fats that Kill' by Udo Erasmus, Ph.D
     

  • Be carefull with 'sugary fruits' like bananas ,watermellons,Grapes etc however, Apples, Pears, Strawberry's and Rockmellon
    are good and relatively low in carbs/sugars (make sure you eat the Whole Fruits this will include the fibre,vitamins and minerals
    and slows down the absorption or sugars) 
    the KEY is to keep the 'insulin spike' in the bloods stream at a 'steady level'=no extremes up or down=whole foods not refined

     

  • Feel like a 'sweet snack' have some strawberrys 5medium=100grm=30 cal,
    or rock mellon=1/2 small=400grm =114 cal (practically zero calories)

     

  • Oranges & Mandarins eat whole (good for Energy)
    Note Sugars in Fruits eaten 'Whole' absorb more slowly 

     

  • Remember your BRAIN needs Carbohydrates
    so CUTTING ALL CARBS=BRAIN DEAD ZOMBIE (Don't do it)
    L-Glutamine good for brain function
    (part of citric acid cycle=energy for body & brain)

     

  • Lean Protein, FISH,CHICKEN Lean Meat all Good 
     

  • Green Beens, Broccoli,Salads
    are HIGH IN FIBRE and LOW IN CALORIES  

 

  • HAVE ONE MEAL PER WEEK anything you like 
     

  • If you do snack , have an occasional ice cream etc NEVER BUY TO BRING HOME
    (like a bucket of Ice cream in your fridge NO! NO! NO!)

     

  • Eating out order Healthy , Grilled Fish instead of battered etc simple choice changes make a big difference
     

  • KEEP A DIET DIARY (you will be surprised how everything adds up)
    Healy's Health will advise you on fats,carbs,Protein Totals

     

  • Supplements like Protein drinks are excellent Low Carb meal replacements and LOW IN CALORIES 
    (for example a protein drink=30grms Protein, zero fat, 2 carbs total 200 calories (a low carb drink) 

     

  • Green Jasmin Tea (Dlimah is best), Filtered water (fresh lemon for flavour) , black coffee in morning only 
     

  • Milk Products Hold Fat and the Lactose (Milk sugar) seems to make the Body 'hang onto Fat stores',
    so CUT all Milk products to almost Zero when Losing Body Fat , ie cut milk drinks,milk in coffee ,
    tea etc keep fluids as close to PURE WATER as possible EXCEPTION Plain Yoghurt
    in moderation (couple of tablespoons per day=good bacteria)

     

  • Supplements only HELP a GOOD NUTRITION PLAN and become a MULTIPLYER EFFECT 
     

  • MULTIPLYER EFFECT ? what is it , If you have a Good Nutrition Plan Supplements Multiply the Effect of the Nutrition Plan considerably .
     

  • IN BETWEEN MEALS is KEY remember you burn 99% of your Body-Fat in the 24 hour cycle in between exercise bouts/cycles
    so the little bit of 'sugary' rubbish here and there ALL ADDS UP to a BIGGER CALORIE COUNT then you think !

     

  • REPEAT...KEEP DIET DIARY either on Computer or Booklet and you will discover the TRUTH in the above statement with 'in-between meals'

    These are some general TIPS learned over the last 40 years by Graham Healy after processing thousands of clients ,
    in the weight loss Industry 'Out there' Everybody is an 'expert' and sometimes there is 'information overload'.
    My main LITMUS TEST for all information is Measurable RESULTS and has the information been tested OVER TIME ? GH

    Check out Graham Healy's QUICK FIX DIET for more detail and Supplements on the 12 week Transformational Challenge Page.


                                      Below are some Meals and simple food selections by  Graham Healy to show you how simple it is to run a

 
                                                                                                       BOOTCAMP KITCHEN 'ITS EASY' GH


 

White-Bread is BAD FOR YOU
White Sugar Insulin SPIKER
sweet potato
Basmarti Rice
Almonds walnuts hazelnuts
Strawberry's Sweet almost Zero carbs
Vegetables High Fiber and Vitamins
Tuna High Protein
Rock-melon Sweet and Low carb
Protein drink High Protein Low carb
Dilma Green Tea , Jasmine Highest Quality
Himalyan Pink Rock Salt

Himlayan Pink Rock Salt

  • 84 Minerals 

  • No Pollutants 100% Pure

  • Electrolites 

  • Reduces blood pressure

  • Mined in Himlayans >>>

Clean & Lean
Eggs
Quick Fix Diet

The Healy's Quick Fix Diet Plan is simply a tried and tested plan that works GH

FAT BURNING Supplements (Click Here)

Facts Check:
We use 955 (Sucralose) (Spenda)
In our LOW CARB Protein Drinks
Others use Aspartame (951)

Boot Camp food by Master Chef Graham Healy
Food that TASTES GREAT and is actually

GOOD FOR YOU.

Clean & Lean

Click Images for more detalis 

John West Tuna Chile 80grm can
John West Tuna Chile 80grm can

P 14.4 gms F 13 grm C .6 grm Calories 129

Lemon and cracked pepper Tuna + Rice
Lemon and cracked pepper Tuna + Rice

P 14.4 gms F 13 grm C .6 grm Calories 129 + 94 Cal rice = 223 Calories Total 80 grms basmarti Rice =1/2 cup C= 20 calories= 94

1 Egg
1 Egg

P 6grms F 5.4 grms C 1 grm Calories 72 Egg White only P 3.7 grams F 0 grams C .1gram Calories 16

6 Egg Omlet
6 Egg Omlet

6 Eggs (4 egg whites + 2 Yellows) P 24 grms F 12 grms C 0 Calories 220 (with no filling) Filling if tomatoes,mushrooms,onions (no fat) +30 Cal

Omlet and Rice Koala
Omlet and Rice Koala

6 Eggs (4 egg whites + 2 Yellows) P 24 grms F 12 grms C 0 Calories 220 (with no filling) Rice Koala 80 grms basmarti Rice =1/2 cup C= 20 calories= +94

Chicken Breast Grilled
Chicken Breast Grilled

P 30 grams F 5 grams C 0 grams Calories 200

Tuna Steak Grilled
Tuna Steak Grilled

P 23 grams F 5 grams C 0 grams calories 144

Steak and salad grilled
Steak and salad grilled

P 22 grams F 4 grams C 0 grams calories 124 Garden Salad Low no dressing Calories 20

Chile Tuna + sweet potato
Chile Tuna + sweet potato

P 14.4 gms F 13 grm C .6 grm Calories 129 +Sweet Potato (1 cup steamed) P 6.6 grms F .3 grms C 50 grms Calories 230

Uncle Tobys Oats 30 grms
Uncle Tobys Oats 30 grms

P 3.8grms F 2.6 grms C 17 grams Calories 114 + Milk 1 cup Whole P 8 grams F 8.5 grams C 12.2 grams calories 158 Shape milk P 8 grm F 1 grm C 11 grm Cal 78

Sushi rolls
Sushi rolls

1 x sushi roll Tuna (Go Shushi) P 7.2 grms F 3.2 grms C 30 calories 182

Sushi Variety
Sushi Variety

Sushi Variety Great Healthy Take away GH

Standard Bowel of Rice
Standard Bowel of Rice

Standard Bowel of Rice = 250 grms = 1 cup P 3 grms F 0 Grams C 41 grms calories 187 Best Rice Basmati

Green Beans
Green Beans

Green Beans 100grms High in Fiber and Minerals P 1.5 grms F 0 grams C 2.2 grms *Fibre 2.5 grms (25-35 grms per day RDD) Calories 21

Sprouts
Sprouts

Sprouts 100grms P 2.7 grms F 0 grms C 1.4 grms *Fibre 1.6 grms calories 20

Mung Beans
Mung Beans

Mung Beans 110grms = 1 cup P 3 grms F .1 grm C 1.5 *Fibre 1.8 grams Calories 22

Cucumber
Cucumber

Cucumber 1 cup diced P .5 grms F 0 grams C 2.5 grms *Fibre calories 14

Vegetables
Vegetables

Vegetables High in Fiber,Minerals and Vitamins Very Low in Calories Best steamed or stir fry

Chile
Chile

Chile Peppers Speed up Metabolism naturally

Roma Tomatoes
Roma Tomatoes

Roma Tomatoes Low Acid 100grms = 1 medium P 1 grms F .1 grms C 2.4 grms calories 18

Onions
Onions

Onion Small 60 gram P .8 grms F 0 grms C 2.2 grms Calories 14 * Blood cleanser , anti-inflammatory, click on Link more info

Cauliflower
Cauliflower

Cauliflower 3 florets = 54 grms P 1.2 grms F .1 grma C 1.1 grms * Fibre 1.5 grms Calories 14

brocholi
brocholi

broccoli 1/2 Cup = 78 grms P 3.6 grams F .1 grams C .3 grms *Fibre 3 grams Calories 24

Cabbage
Cabbage

1 Cup shredded P2.6 grms F .1 grm C 3.5 grms *Fibre Calories 32

Avocardo
Avocardo

Avocardo 180grams Flesh only 110 grms P 2.2 grms F 23.3 grams F 5.6 saturated C .7 grams *Fibre 3.1 Calories 226

Almonds, Wallnuts
Almonds, Wallnuts

Almonds x 10 P 2.3 grams F 6.6 grams C .6 grams *Fibre 1.1 grams Calories 72 Walnuts x 10 P 2.5 grams F 12 FSsaturated .8 grams C .5 grams *Fibre 0 grams Calories 121

Rice Bran Spread Alfa
Rice Bran Spread Alfa

Rice Bran Spread Alfa refer Link for Details Rice Bran is HEALTHY Best Recommended by Healy's

Ric Brain Oil
Ric Brain Oil

Rice Bran Oil Alfa Best oil to cook with recommended by Healy's Refer Link

Rice Bran husk.
Rice Bran husk.

Rice Bran husk The goodness of Rice Bran refer Link

Tamar Vally Yoghurt
Tamar Vally Yoghurt

Tamar Vally Yoghurt made in Tasmania Best tasting natural Yogurt refer Link

Himalyan Pink Rock Salt
Himalyan Pink Rock Salt

Himalyan Pink Rock Salt 84 minerals mined in Himalayan Mountains Free from Pollutants

Basmati Rice
Basmati Rice

Basmati Rice G.I. Low 60

Basmati Rice Quick Cups
Basmati Rice Quick Cups

Basmati Rice Quick Cups G.I. Low 60

Sweet Potato
Sweet Potato

Low GI Sweet potato I Cup Cubes P 2.5 grms F .1 grams C 18.8 grams Calories 86 G.I. Low 54

Burgen Rye Bread
Burgen Rye Bread

Burgen Rye Bread is the best Refer web site Link this is the preferred Healy's Health bread one slice P 4.8 grams F 1.6 grams C 13.3 grams *Fibre 4.5 grams Calories 96 G.I. Very Low 53

Burgen Soy and Linseed
Burgen Soy and Linseed

Burgen soy and Linseed bread is moist and tastes great the in our stock we have both Burgen Rye + Soy and Linseed one slice P 6.4 grams F 2.9 grams C 10.6 grams *Fibre 2.3 grams Calories 99 G.I Very LOW 53

Oranges
Oranges

Eat whole (Tip) Slice in small eights and eat for energy before training of to clean palate after dinner one small orange P 1 grams F .1 grams C 8 grams *Fibre 2.4 grams Calories 42 G.I. very Low 43

mandarins
mandarins

one small P .5 grams F .1 grams C 5.5 Grams *Fibre .9 grams Calories 28

Fruit salad
Fruit salad

Fruits do contain sugars some more then others , however, general rule is : 1)Eat Whole 2)Apples, Strawberry, oranges, Rock Mellon, paw paw,pears are middle of the road 3)Bananas , grapes,watermelon are at the high end fructose(fruit sugar wise) BUT eaten WHOLE slows the absorption process down plus you get fiber,vitamins and minerals from Fruit so INCLUDE 2 to 3 whole fruits per day . GH Refer our Calorie counter for nutrition breakdowns by my good friend Allan Borushek (Link)

Apples
Apples

Whole apples are Great snacks One small P .3 grams F 0 grams C 9.8 grams *Fibre 2.2 grams Calories 45 G.I. Very LOW 36

Strawberry's
Strawberry's

Sweet and LOW CALORIES small Punnet 250 grams P 4.1 grams F .2 grams C 6.6 grams * Fibre 3.4 Calories 53

Rock Melons
Rock Melons

large wedge 102 grams P .4 grams F .1 grams C 3.6 Grams * Fibre .8 grams calories 19

Gluten free weet bix.jpg
Gluten free weet bix.jpg

Gluten free weet bix made with sorghum, an ancient grain(only 50 cal per bix) ,which are naturally gluten free, and has a 96% wholegrain content. It contains three times the antioxidants of oats, based on total polyphenol content –the natural antioxidant compounds found in plant foods. It is a good source of iron, high in folate and vitamins B1, B2 and B3 as well as being a source of dietary fibre.

Protein Drink
Protein Drink

See our supplement page for URBAN MUSCLE Protein Drinks 250 ml drink made on filtered water P 34 grams F 1.2 grams C 3.2 grams Calories 162 GI Almost Zero

B complex Blackmores
B complex Blackmores

Vit B complex is excellent for metabolizing carbohydrates and 'Energy' Blackmores brand of EXECUTIVE B is the best , recommended 1 tab per day by Graham Healy refer link for full breakdowns

Platinum Blend Low Carb Protein
Platinum Blend Low Carb Protein

Refer Our Supplement page

Lt4 Fat metabolizes
Lt4 Fat metabolizes

Fat Metabolizes refer our supplements page

HEAT naturally increase metabolism
HEAT naturally increase metabolism

HEAT naturally increase metabolism refer our supplements page

Click the above Images
for a Protein, F
at ,Carbohydrate

& Calorie count  GH

 

  • Lean Proteins 

  • Good fats 

  • Low GI carbs

  • Fruits whole 

  • Supplements (the Multiplyer)

 

The Healy's Boot Camp Kitchen Health Pyramid

Click the above Images
for a Protein, F
at ,Carbohydrate

& Calorie count  GH

I will update Graham's Boot Camp Kitchen pics Periodically ,

if any Client has a good healthy Pic email it to me with total calories , fats, carbs, protein count too. GH

Boot Camp