Slow Detox Program
The Power Track
CARB CYCLING
As the name suggests, carb cycling involves eating more carbs on some days, and less carbs on other days. Some say carb cycling is an effective way to lose fat faster while retaining muscle when you’re cutting.
Carbs have a double-edged sword;
– On the one hand, they create a more anabolic environment in our bodies by fueling our workouts and stimulating muscle growth.
– On the other hand, by spiking insulin levels, carbs feed our body fat with glucose for it to store.
If we want to gain muscle and strength as quickly as possible, we need carbs. Yet, we have to pay the price of an ever-expanding waistline.
What if I told you that carb cycling can deliver most of all of the carbs’ muscle-building benefits; with little or none of the fat-gaining drawbacks. In theory, carb cycling allows us to build muscle, while fat burning.
On a day where you are training more intensely, you’d consume more carbohydrates. On days where your training is less intense, low-carb days would occur.
– High-calorie high-carb days, on intense training days, which improves performance.
– Low-calorie low-carb days, to maximize fat burning.
– To reach ketosis, which is when your body gets its energy from the freezer (fat), instead of from the refrigerator (glucose), consider that generally 50 grams of carbs per day is needed. Start here as a low- carb day.
Tough workout days, match with high carb days. From the extra carbs, you’ll get an energy boost, for your workouts.
THE POWER TRACK
WEEKLY CALENDAR – THE POWER TRACK
*DAY OFF, can be any day of the week.
*IF: 20/4, can be any day of the week.
Duration: 2 weeks
CHEAT SHEET
SUMMARY
Duration: 2 weeks
IF 16/8
1 day after your weekend of IF 20/4
5:2 5 days detox, 2 days off
Carb cycling & Training accordingly
Example:
D1
HIIT Run & Walk 6000-10000steps (run 1min, then you walk 6min)
High carb diet
D2
Swim
Regular carb diet
D3
DAY OFF
D4
Strong Pilates class
Regular carb diet
D5
Steady walk or Run
No carbs
D6
DAY OFF
D7
Low carbs
No training – Rest day
Check where your excess fat seems stored. Train accordingly.
Example: Abs & Booty
I’ve prepared a Pilates video for you focusing on those areas. OR on the App. Workout Women to work on the specific areas of your body you’d like to strengthen (can be full body!).
Youtube @gilitravelagency
ABS & BOOTY
https://www.youtube.com/watch?v=EaNISKlkIw4&t=178s
HIPS & HAMSTRINGS
https://www.youtube.com/watch?v=xlTb8ySzLl8&t=902s
The bottom line is, you want to eat plenty of protein, if you want the best possible result when dieting to lose fat.
Ensure your protein intake is adequate and maintain a calorie deficit, if you’re using carb cycling for fat loss. I like using My Fitness Pal App to monitor it.
Basically there is not 1 rule for carb cycling or one way to do it. This is just for inspiration. Just tailor your week around your lifestyle.
The concept is simple:
– Hard training, high carb diet
– Soft training, low carb diet
– No training, no carbs
– IF: 16/8, and we add 1 day IF: 20/4 after your weekend. Or just pick your favorite day.
What I was doing, is either 1 full-on hour training; or 20min of training 3 times per day. I’d schedule my diet around the type of training I would do, depending on my mood.
Example:
I’d wake up and jump on my mat for 20 min, I’ll go to the beach and swim for 20min (45min before eating), then I’d walk around the island for sunset. If I had the power, I’d walk & run, HIIT (high-intensity interval training, burns more calories); run for 1min, then walk for 4min. Fat gives us so much more power, listen to your body and use it!
I love the app “Workout Women”. Check where your excess fat seems stored. Train accordingly (for the peeps aiming for weight loss like me! Define what is your target with this program, visualise and manifest that!). You can download it, and use it every day if you feel like it’s your kind of flow.
I’ve also prepared a sweet Yogalates video of 30min. You can find it on our youtube channel @gilitravelagency.
Yogalates: Hips & Hamstrings
Pilates will work on strength and flexibility. It focuses on engaging the transverse abdominis muscle, which is like a natural corset that supports your entire body. While strengthening the TVA (transverse abdominal muscle), you’ll release your lower back.
HIIT (high-intensity interval training) is a cardiovascular exercise strategy where you push yourself to the maximum during every exercise set. I like to think to myself 20 seconds full-on, and then 10 seconds of rest/stretching. See how you flow with the app.
The point is, we want to trick our body by constantly changing our habits and training. Like that it will burn more calories.
Experiment and find the best fit for your body.
MENU EXAMPLE CARB CYCLING
RECIPES:
OVERNIGHT OATS WITH CHIA AND COCONUT MILK
Full of nutrients and fiber, oats are one of the most nutritious whole-grain foods that a person can consume. Oats offer many science-backed health benefits, including weight loss; reduced risk of heart disease.
Oatmeal contains:
Magnesium
Iron
Phosphorus
Zinc
Folate
Copper
Vitamins B-1 and B-5
INGREDIENTS
1/2 cup large flake rolled oats
2/3 cup light coconut milk
1 tbsp. chia seeds
2 tsp. maple syrup
1/4 tsp. vanilla extract (optional)
Accents, to taste, such as nuts and seeds, coconut flakes, fresh fruit, such as banana, kiwi, and berries, plus ground cinnamon.
DIRECTIONS
Add oats, coconut milk, and chia seeds in a bowl.
Put in the refrigerator overnight.
Add fruit, nuts, before serving.
BUTTERNUT SQUASH “STEAKS” WITH HARBAL LENTILS, AND POMEGRANATE
INGREDIENTS
Butternut squash / pumpkin
Lentils
Feta
Pomegranate
Red bell pepper
Parsley & Coriander
DIRECTIONS
1. Cook butternut squash in preheated oven with olive oil, pepper, salt and provençal herbs for 15-20min at 180C.
2. Boil lentils 15-20min. Add feta, pomegranate, parsley, and red pepper (paprika), olive oil, apple cider vinegar pepper and salt.
3. Place lentil salad in pumpkin.
Bon Appetit!
LEAN BEEF, MIXED VEGETABLES, SWEET POTATO FRIES, AND HOME-MADE TOMATO SAUCE
INGREDIENTS
Lean beef
Mixed vegetables
Sweet potatoes
Tomatoes
Basil
Oregano
DIRECTIONS
Steam the tomatoes, peel them, and cook them in a pot, on a slow fire, with oregano, 5min before serving, add the fresh basil (Tomato sauce is always better the next day).
Cut the sweet potatoes in pieces, and fry them once. Just before serving, fry them a second time (Like my grand-mother would cook them, in two times, Belgian style).
Steam the mixed vegetables.
Grill the lean beef.
CHICKPEA PEANUT BUTTER CURRY
INGREDIENTS
Shallot, garlic, ginger
Carrot, red pepper
Turmeric, chilli, curry
Coconut milk
Chickpeas, Peanut butter
Parsley, coriander, salt & pepper
DESCRIPTION
1. Soak chickpeas overnight. Then boil them for 20min.
2. Place olive oil in wok.
3. Sautéd shallots, garlic and ginger.
4. Add carrots & red pepper.
5. Add turmeric, chilli, curry and coconut milk. Simmer for 5-10min.
6. Add chickpeas and peanut butter. Simmer for 5-10min. Add parsley.
7. Serve with rice & quinoa mix.
8. Sprinkle with fresh coriander, pepper and salt to taste.
AUSTRALIAN BREAKFAST
Avocado with a variation of fresh bread and a mix of mushrooms, tomatoes with grinded pepper as well as two eggs.
VEGETABLE NOODLE SOUP WITH EGG (INDO.)
INGREDIENTS
1/2L chicken broth (Veg.: vegetable broth)
2 potatoes, peeled and sliced
2 carrots, peeled and sliced
100gr of tofu
A handful of green beans, washed
5 garlic cloves
Olive oil
Salt
Chili
Red rice
Bok choy
Bean sprouts
DIRECTIONS
Heat chicken/vegetable broth, until it simmers, then add carrots and potatoes.
10 min later add green beans and tofu.
10min later, in a separate pan, fry the garlic in olive oil. When it looks golden, scoop 4 tbl spoons of soup into the pan. Stir to mix the garlic and the soup. Then transfer the garlic- soup mixture back into the soup pot.
Cook for another 5 minutes and season with salt and chili to your liking.
Serve with red rice, blanched bok choy, and bean sprouts.
NASI GORENG (INDO.)
Vegetable / chicken or prawn fried rice
INGREDIENTS
150gr long- grain rice
2 tbsp vegetable oil
2 eggs, beaten
100gr green beans, cut in half
2 shallots, chopped
2 garlic cloves, chopped
2 chillies, deseeded and finely chopped
1 carrot, sliced
1 tbsp tomato puree
1 tbsp kecap manis (Indonesian sweet soy sauce)
1 tbsp soy sauce
4 sping onions, sliced
100gr chicken filet, sliced
OR
100gr prawns, peeled
1/4 cucumber
1 tomato
4 tbsp crispy fried onions
Prawn crackers (kroepoek)
DIRECTIONS
1. Add half a liter of water and the rice to a pot. Bring to a boil once. Cover, then reduce the heat to half, slow cooking for 10 minutes. When ready mix rice with a spoon. Slread over a tray, and set aside to cool.
2. At the same time in oil, poor the beaten egg. With a spatula bring large flakes of cooked egg into the middle of the omelette, eventually flip the omelette over, and transfer aside to cool. Cut into long, thin shreds.
3. Meanwhile stir-fry chicken or prawn in oil for one minute. Add shallots, garlic, chilies, and carrots; stir-fry for another two minutes until the carrot is just tender. Add the spices, tomato puree, ketchup manis, cooked rice, and green beans; stirfry for two minutes on high heat. Add the soy sauce, spring onions, and shredded omelette and mix it all together.
4. Serve nasi goreng, on the plate, with 3 slices of cucumber and tomato, sprinkled crispy fried onions, and kroepoek
MIE GORENG
Vegetable, chicken or prawn fried noodles
INGREDIENTS
2 servings
300gr cooked egg noodles
2 shallots, chopped
3 garlic cloves, chopped
1 carrot, sliced
1 cup of cabbage, chopped
1 cup of brocoli, chopped
2 eggs, beaten
2 chilli, deseeded and finely chopped
100gr chicken filet, sliced
OR
100gr prawn, peeled
DIRECTIONS
1. In a wok stir-fry chicken or prawns in oil 2-3min. Remove from wok, and set aside.
2. In that same oil; add garlic, shallot, and chillies stir-fry for 2-3min.
3. Add vegetables on one side of the pan, and on the other side with some extra oil, add the beaten eggs. Once the egg is cooked half way, pull all the vegetables over the egg, for another 15 sec., then mix everything together.
4. Turn the heat up. Mix all sauce ingredients in a bowl. Add sauces, noodles, chicken or prawn; keep mixing until the sauce is unified.
5. Turn the heat off, add tomatoes, green onions, mix 1-2min.
6. Add everything on a plate, add green onions, fried shallots, and serve.
SPAGHETTI BOLOGNAISE (vegan)
INGREDIENTS
200gr grounded porc and veal
(Veg.: Tempe)
3 green onion
1 red onion
2 cloves of garlic
2 bay leaves
1 diced tomato sauce can
1 peeled tomato sauce can
1 carrot, sliced
½ zucchini, sliced
1 bell pepper, chopped
DIRECTIONS
Fry onion and garlic in olive oi, on a slow fire,l until see through.
Add the grounded meat / Tempe
Pepper and salt to taste, add dried oregano and basil for seasoning, until the meat or tempe look half cooked. Add bay leaves, and vegetables.
Add diced and peeled tomato sauce can.
Cook for 15-20min. (Tomato sauce is even better the next day, but nutrients are preserved when vegetables are not too cooked.)
SPANISH TORTILLA
INGREDIENTS
2 potatoes, diced
4 eggs, beaten
Tomato, peeled
2 garlic cloves, chopped
2 shallots, chopped
A handful of parsley, chopped
DIRECTIONS
Brown onions in butter in the pan, and peel the tomatoes (steam, or boil them in hot water first to make it easier to remove the skin).
Add the potatoes with the onion, cook for 15-20min. Then add the chopped garlic, and the beaten egg.
Put the lid back on and cook for 20 min. Sides and bottom should be golden, middle a little wobbly. To turn over, turn the whole thing over onto a plate, then back into the pan to finish cooking.
Serve warm or cold, topped with chopped parsley. Accompanied by warm baguette, rubbed with the remaining garlic, tomatoes, salt, and olive oil.
PIXIE PANCAKES (veg)
INGREDIENTS
1 cup flour
1 cup milk
(we use coconut but mix 50% coconut milk 50% water because coconut milk is too rich; can use almond or any other milk)
Tablespoon baking powder
Add sugar or sweetener if you want
Fruits – Mango, or any other seasonal fruits you like.
You can also add flaxseed to the mixture in a blender or as seeds
DIRECTIONS
In a bowl mix flour, baking powder, sugar, a pinch of salt. Slowly poor in the milk, until you get a smooth, thick batter.
In a non-sticky pan, heat a little oil. Medium low-heat, add 2 tbsp of batter into the pan, to make small round pancakes. You can do this in batches of 2-3 at a time. Cook 2-3min until edges are set, then flip the pancake over and cook for another 2-3min until golden on both sides. Keep warm in a low oven, while you cook the remaining pancakes.
Serve on a plate with fresh blueberries, and mango, and some coconut milk.
TITI’S OLAH OLAH
INGREDIENTS
2 Chillies, chopped
2 Shallots
2 Garlic cloves, chopped
Coconut milk 1 can
1 carrot
A cup of cabbage
A handful of green beans
DESCRIPTIONS
Fry chopped shallots, garlic and chillies in oil
Add coconut milk, bring to a boil
Slow cooking, add chopped vegetables until crunchy
Salt to taste, and a dash of sugar
URAP URAP
INGREDIENTS
1/2 cup of green beans, chopped
1 cups of sprouts
2 cups of spinach, chopped
1 tbsp of coconut oil
1 clove of garlic, sliced
1 shallot, sliced
2 chillies, deseeded and sliced
1 cup of grated coconut, fresh or dried
1 lime, squeezed
Salt and peoper to taste
Serve with or without rice.
DIRECTIONS
1. Bring water in a pot to a slow boil, reduce heat to simmering, blanch the vegetables; add the green beans for 1min, then the sprouts for the last 20 seconds. Drain and rinse under cold water to stop cooking. Set aside.
2. In wok add coconut oil, high heat, add sliced garlic, shallots, chillies and cook for 2 minutes. Until see through but not brown.
3. Mix in a bowl the blanched vegetables, grated coconut, garlic mixture; add squeezed lemon, salt and pepper. Get in with your hands, and give everything a nice squeeze, mix it together so the spices get in everywhere.
4. Serve on a plate with or without rice.
SAMBAL OELEK
INGREDIENTS
2 Tomatoes, peeled and chopped
2 Shallot, chopped
2 Small chilli, hole with a cut
2 Big chillies, deseeded and chopped
2 cloves of garlic, chopped
DIRECTIONS
Fry tomato, shallot, chili, garlic; 2 types of chili (take the seeds out of the big one, make a little cut in the small ones so they don’t pop). Then crush it all together and add more tomato if it’s too spicy.
Serve with any Indonesian dish.
DIVE INTO AN INDNESIAN COOKING CLASS ON THE ISLAND WITH TITI
TITI’S SOTO AYAM
INGREDIENTS
1 Chicken
2 Shallots
3 cloves of garlic
1 piece of fresh ginger
1 piece of fresh turmeric
1 piece of galangal
2 Spring onions
2 Lemongrass sticks
2 Celery Sticks
DIRECTIONS
One of my all time favorites is the Indonesian chicken soup; also called Soto Ayam.
Just a small note. It’s also great for when you have the flu.
Titi, my Indonesian friend, has agreed to help me improve my Indonesia cooking every Saturday. I feel so blessed, because her Indonesian cooking is exquisite. Passed from generation to generation in her family. Stay tuned and let’s take our taste buds on a journey of pleasure.
First clean the chicken and cut it in pieces. Cover it with water and put it on the stove.
In one plate peel and cut, shallots, garlic, ginger, turmeric and galangal. After which you can crush them all together.
I think today is the day I understood why in 10 years, I haven’t seen one couple of Indonesians fight. Seeing Titi banging on those veggies, haha, now that’s the best anger management you can get!
Fry the mix in oil. Add the green springs of spring shallots.
On the next plate, cut top and bottom off from the lemongrass sticks; and off course crush them! Another hit of anger management, love it! Plus that stone smasher rocks!
Titi: ” Add the “Bumbu” to the chicken, Julie!” Said Titi
Translation, the “Bumbu” is the paste we just crushed and fried.
Julie: “Ok!”
Titi: “Add the galangal!”
Julie: “Ok!”
Titi: “Add the lime leaf (from the garden “Love”)
Julie: “Ok!”
Titi: ” Add salt and some sugar to bring the taste of the ingredients up (that’s probably why they think putting sugar in spaghetti sauce is a good idea haha!)
Titi: ” Now, fry the shallots, for topping.”
I have to admit it feels great to have a boss in my kitchen. For once I don’t have to lead. Totally surrendered, I’m loving this so much.
Titi: “Add celery in the chicken soup.”
Then add the fried shallots on top.
Smell Smell Smell!
Serve with Sambal!
Selamat Makan!
(Bon appetit in Indonesian)
