MARK'S (NOT SO) DAILY BLOG

Mark Pilgrim Kia

Whipping my body back into shape

I've always been someone that looks after myself. I generally watch what I eat and go to gym a few times a week, but over time the food rules relax and before I know it I have an extra 5cm around the waist. It's so easy to say "yes" to the fries when you order out. About once a year I get a bee in my bonnet and get really strict with eating and lose those darn unwanted centimetres.

I am not some amazing fitness guru or health expert, but simply an average guy doing the basics. If you feel like losing a few kgs this is what I do:

Equipment

Opti Grill
You have to have the correct tools in your box. First up, I always use my Optigrill to cook meat. It's like a George Foreman griller on steroids. It has intelligent settings so you don't have to keep opening the grill to see if your meat is done the way you like it. It measures the thickness of the cuts and knows how long the timing should be according to whether you want your meat rare, medium or well done.

It's great for steaks, chops and chicken. My tip though, if you're cooking chicken breasts (which are renowned for being dry), take them off the grill when it says they are cooked "rare". They are not under cooked, but you are able to catch them before they turn into the bottom of your shoe.

Cleaning it is easy as the grill plates just pop off and you can put them in the dishwasher.

Nutri bullet
My next little bit of magic is the NutriBullet. I use this if I feel like a mid-morning shake. The advantage of the NutriBullet over a traditional blender is that it doesn't remove any of the fibre, so you retain a lot more of the goodness. You can blend almost anything in this thing (I usually have a smoothie at about 9am, made up of a banana, carrot and almonds). It takes a few seconds to make and without too many loose bits, you can pop the container in the dishwasher afterwards. I normally make the smoothie in the morning and keep it in a flask until I feel like having it.

The trick to any healthy eating is to be prepared. If you're hungry and have nothing but junk food around you, you're gonna eat it. I am a tupperware king. If I know I'm out for most the day I'll make sure I have my smoothie and packed lunch with me.


Food rules


So what is lunch? In fact, what is breakfast and dinner? Let me say right off the bat, that I am not banting. Why, you may ask? Because I don't want to. It's as simple as that. I find that a lot of banting people try and indoctrinate you as if on some evangelical mission where they have to convert 5 people a day.

So I have no prescriptive eating plan, I just use some simple guidelines.

1) Gone is nibbing the girls' food (they often eat healthy, but also love things like chicken nuggets and mac & cheese).

2) Gone is the wine. Shit, how I miss that. They say a glass of red wine a night is fine, but my problem is, one glass is just enough for me to be happy enough to relax the rules and have a second glass, and a third. And then, after 3 glasses of wine, I want chocolate. So, no wine. Instead I drink about 3 cups of decaf green tea each night. It might not be wine in my hand, but at least I'm still sipping something in the evening.

3) Chocolate and all other forms of candy gone too

4) No sauces. If I want to juice up my meal I use olive oil or some apple cider vinegar

5) I'll sometimes have avo on cracker bread, but won't tuck into normal bread

By sticking to these rules I find that I can see a difference after 2 days. I wouldn't have dropped body fat that quickly, but that bloatedness disappears around my gut.

Some meals


Some people want examples of meals I eat so here are one or two things. It's by no means prescriptive and I'm not saying this is all you must eat. Just be sensible.

Woolies egg whitesBreakfast is always a double plated affair:
1) Small bowl of instant jungle oats (mixed with water and tiny splodge of milk). I sometimes add a squirt of honey

2) Egg whites mixed together and scrambled in a frying pan (use spray and cook, not oil). There's a lot of debate around eating the yolk, with latest research saying all is good as it contains a lot of the good fats and vitamins. I just prefer not to eat it when being strict, simply because that's what I've always done and I'm a creature of habit.  A good buy is the Woolies egg whites, which works out cheaper than buying the full eggs and tossing the yolk.

Mid morning I tend to have my nutri-bullet shake. I also carry 2 or 3 hard boiled eggs with me for those moments I want to pop something in my mouth (I squeeze the yolk out like a ripe pimple, but once again not saying YOU mustn't eat it).

Lunch/dinner is often the same thing:
1) Grilled chicken (cooked on the Optigrill)
2) Mashed sweet potato (it tastes just like normal mash. Simply buy the sweet potato in the packet from woolies, cook it in the microwave and then mash it will a little milk, salt and pepper)
3) Broccoli (once again, just steam a whole packet from Woolies and keep it in tupper ware)

Be creative, change the broccoli for cauliflower. If you're craving something like french fries, buy whole sweet potato, cut it into slices and grill it on the Optigrill. Have some avo on cracker bread. It's not about eating so clean that you might as well prepare for a bodybuilding competition. It's just about being sensible with your choices.

I still have a cheat meal and a glass (or 3) of wine once a week, and I'll lose a few kg over the next 2 to 3 weeks.

I'll post a before and after pic!







View Comments

Day 5 of clean eating

It's now the beginning of day 5 of clean eating. I've had a few tweets from people (yes, TWEETS, not SWEETS), saying that they're doing it with me, so good to have you on board!

Yesterday's breakfast was once again a bowl of jungle oats and hot water along with a 4 egg white pancake.

About 3 hours later I was nibbly and chowed boiled egg whites I brought to work. It's not always the most appealing looking snack:

edge

What you can't really notice in the above pic is that I'm in my SMOOCH store office, which is also the sweets storeroom. Packed behind me are 4 shelves full of candy and chocolate. I was good though, and just chugged down my eggs.

At 1pm I ate some left over hake from the day before (always a good idea to make more than you need so you have some food in the fridge when you need it):

edge

And then yesterday afternoon I bought a gadget that I think is going to change the way I cook food from now on. My George Foreman packed up last week and I popped off to GAME to get a new one. While there I came across this machine, the TEFAL OPTI GRILL:

edge
It retails for about R2600 (double the price of a Foreman), but the technology attached to it is brilliant! Once you tell it what you're cooking, its sensors measure the thickness of the food and it knows exactly how long to cook it for, even indicating when your steak is rare, medium or well done. It also has an option to cook chicken, fish etc from frozen.

Initially I thought it was a bit of a sales gimmick, so I gave it a test run with some ostrich steak. I'm no chef so I usually end up with a clump of tough meat, but this machine got it spot on:

edge

The nicest part about the Opti-Grill is that you don't keep opening it up to check the food. It tells you when it's ready! So this was my 5pm meal.  I'm gonna try it with chicken a little later today and will let you know how it turns out. Oh, by the way, to clean it, simply click the heat plates off and stack them in the dishwasher! (This is not a sponsored blog. Mark simply likes chatting about gadgets that really work).

Nicole and I went out last night so I got a little nibbly around 8pm. We made a pitstop at Mezepoli and I snacked on a chicken kebab and some grilled calamari.

edge

I'm showing all my meal pics because it keeps me in check, and also just goes to show that there's a variety of stuff to eat. Once again, it's no special meal plan, just clean eating. As of this morning I have gone from 86.9kg to 84.5kg since Monday.

Onto other news, I'll be a guest on the Casper Rasper Show on CliffCentral at 12pm today. Casper de Vries is a legendary South African comedian and I can't wait to hear how he rips me off!

And then, I'm back on radio tomorrow at 12pm with the Saturday Choose-a-Choon on Hot 91.9FM (which is now available on the TUNE IN app as well). I'll be playing all your favourite tunes from the 80s to now.


View Comments
See Older Posts...
Archives