1.1 diet with Ana Monteiro

Constipation.....rarely spoken about and yet it can make life really uncomfortable!

Here are some natural ways to assist.

Eats Your Greens! 🥒🥦🌱

Leafy greens like kale, beet greens, collard greens, bok choy, and watercress are all excellent options if you are in need of relief.

Packed with lots of phytonutrients, these leafy greens are sure to give you a fresh dose of dietary fiber and magnesium.

🥦 Broccoli 🥦 is another superfood that is high in fiber. If you are a fan of uncooked broccoli, this is the best way for you to take advantage of its fiber content.

Though cooking the broccoli will limit the amount of fiber you consume, consider baking, or steaming broccoli if you must.

💦 Water 💦 is the source of all life. Staying hydrated is one of the most important ways to keep yourself from becoming backed up.

Ideally, drink around 4 pints of water a day. The more hydrated you are, the better your body will function. 💦

🙈'You can't lose weight'

🙈'You're fine the way you are...you know overweight'

🙈'You're face is meant to be round and chubby'

🙈'That Diet isn't healthy'

🙈'You'll put all your weight back on'

Sound familiar? Well it's time to move away from negative non supportive people who say these things to you. NOW.

In Kerwin Raes words...✔

✔'I know in many cases it’s hard because these people can be your family.

✔But you need to start asking yourself what the impact is on your mental health of staying around these individuals for a long period of time?

✔You don't have to completely remove them from your life, but think about moderating the amount of exposure you have to their influential energy.'

Surround yourself with supportive people starting with me...you're number one cheerer onner! 🎉

☀️ SUNSHINE SATURDAY ☀️

It’s never too late!

Whatever your goal is....let me help you reach it!.

Lose up to a stone a month with The 1:1 Diet and my personal 1:1 support ✔

☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️

"Amy!! I gained 2 pounds overnight, what's going on?!” 😱

I often get asked this by slimmers, and the first thing I’ll say is, "Don't panic, it's not fat!"

How do I know this? Well, in order to gain 1 pound of extra fat you need to consume 3,500 calories MORE than your recommended daily allowance (which is 2,000 for a woman and 2,500 for a man). So, to gain 2 pounds of fat overnight a woman would need to have eaten 9,000 calories in one day! Pretty difficult, hey?

So, if it's not fat, what caused that gain? Here are 7 possible reasons:

1. You ate salty food yesterday. Sodium causes the body to hold on to water, causing temporary weight gain. Keep drinking plenty of water and it will be gone in a few hours.
2. You ate too many carbs. Your body will have replenished its glycogen stores. For every gram of glycogen the body stores, it also stores 3 grams of water! Go back on plan and that glycogen and water will soon be gone.
3. You weighed in earlier than usual, so there's probably still some food left in your stomach.
4. You ate later than usual last night. See number 3.
5. You need to "go". This weight plays a huge role in body weight fluctuations. It's temporary and will sort itself out soon enough!
6. You had a tough workout yesterday. This can cause temporary water retention and will pass when you drink your 2.25l of water.
7. Ladies, it's coming up to that time of month. Mother Nature is often really mean to us around this time and our bods retain water.

So stop panicking! Unless you ate 9,000 calories yesterday, I can safely say you have nothing to worry about! Just stick to the plan and keep going!

❄️ 𝒲𝒽𝒶𝓉’𝓈 𝓎𝑜𝓊 𝓇𝑒𝒶𝓈𝑜𝓃 𝓌𝒽𝓎? 🍁

September is coming ~ New Month, New You...

The school holidays are nearly over and the kids will soon be back to school
📚🖍🍏

NOW is the time to be thinking about YOU!

September is a great month to be setting new goals...

The holidays are over and there are no more Bank Holidays to tempt you!
The endless days out have stopped and there is no more eating out at fast food chains 🍔

You’re back in a routine and can make a little more time for yourself.

The countdown to Christmas is on and you want to get yourself into that little sparkly dress before Santa arrives! 🎅🏻 18 WEEKS!

No matter how little or how much weight you need to lose and regardless of your age, weight, height or career, each weight-loss journey is important to us and there is a plan to suit everybody.

So let me help you to achieve your goal and stay there for good!

*** Free initial consultation and BMI Check ***

#𝗼𝗻𝗲𝟮𝗼𝗻𝗲𝗱𝗶𝗲𝘁

🛁 NATIONAL RELAXATION DAY 🕯

Today is National Relaxation Day which encourages us to slow down and unwind. It’s a day to focus on taking care of ourselves and take a moment to relax.
National Relaxation Day is an important day as we all need a break from the fast-paced and often hectic lifestyles we live. Taking time to recuperate and rejuvenate our tired minds and bodies may help prevent many health risks. Like the founder of this day suggested, too much work can make us sick, run-down, tired and that’s just wrong.
But he was right! It has been proven that stress can be harmful to our health, both mentally and physically.
What is your favorite relaxation activity?
📘 Reading a book
🐠 Fishing with a friend
🏝 Walking along the beach
🛤 Taking a drive in the country
👠 Shoe shopping
🏌️‍♂️ Golfing
📸 Photography
🎥 A movie
🛁 Long hot bubble bath
☕️ Coffee with friends
⛷ Watching sports
🏊🏻‍♂️ Swimming
Take a deep breath, unwind while viewing your favorite TV show or just find a quiet spot in a park and enjoy the summer breeze with your 1:1 Product.

I love this 💙

Part of changing your relationship with food is to learn how to eat more mindfully…

Here are some tips to help you achieve that ✔️

𝒟𝑒𝓁𝒾𝒸𝒾𝑜𝓊𝓈𝓁𝓎 𝒟𝓇𝑒𝒶𝓂𝓎, 𝒟𝑒𝓁𝒾𝒸𝒾𝑜𝓊𝓈𝓁𝓎 𝒞𝓇𝑒𝒶𝓂𝓎 𝒫𝓇𝑜𝒹𝓊𝒸𝓉 𝐻𝒶𝒸𝓀𝓈🥤🍓

Our meal replacement shakes and bars don’t have to be eaten exactly how it says on the packet!

Why not have some fun and try creating one of these super easy product hacks with our new Strawberry & Cream Flavour Shake MRP?

Deliciously dreamy strawberries & cream cheesecake 🍓
Ingredients:
The 1:1 Diet Strawberry & Cream Flavour Shake MRP
The 1:1 Diet Strawberry & Apple Bar MRP
The 1:1 Diet Mix-a-Mousse
Suitable from any Step
Each serving: 217kcals
Method:
Cut up half your Strawberry & Apple Bar into tiny pieces and press down into the bottom of your glass or ramekin
Makeup half your Strawberry & Cream Flavour Shake and Mix-a-Mousse as per packet instructions
Pour over the top of the Strawberry & Apple Bar layer
Pop in the fridge to set for 15 minutes
Ta-da!

Deliciously creamy strawberries & cream shake 🥤
Ingredients:
The 1:1 Diet Strawberry & Cream Flavour Shake MRP
1 portion (13g) lighter real dairy spray cream
50g fresh strawberries
Suitable from Step 3
Each serving: 223kcals
Method:
Make- up your Strawberry & Cream Flavour Shake as per packet instructions
Next, add a sq**rt of lighter real dairy spray cream
Top with 50g chopped fresh strawberries
Sit back, relax and enjoy!

Top tip for Step 4 and above: Grind or chop up 18 roasted, shelled, pistachio nuts for an extra tasty treat. This could be your 100kcal bonus (total 323kcals).

https://www.one2onediet.com/blog/Strawberries-Cream-Flavour-Shake/5920373/

𝑇𝑂𝑃 𝑃𝐴𝐶𝐾𝐼𝑁𝐺 𝑇𝐼𝑃𝑆

Holiday booked?
Count down started?
Excitement kicking in?

🌴🌴🌴☀️☀️☀️🍉🍉🍉👙👙👙💦💦💦

Before you get blindsided by fantasies of sun kissed beaches and palm trees, check out our top packing tips below to help make your holiday prep a little easier…

1. Take freezer bags and use them to group items

Not only handy for putting your liquids in before you board, they’re also super handy for storing a variety of things. Keep all your chargers and wires together (phone charger, camera charger, adaptors, headphones) they get lost so easily. Use bigger bags to put shoes/flip flops in that get all sandy, for dirty or clean clothing, for neatly packing outfits and accessories – the possibilities are endless, they should become your suitcase staple!

Top Shake it Up Tip: If you’re taking your products on holiday with you, freezer/ziplock bags are a great way to safely store your products in your case.

2. Roll it up!

The time and space saving trick! Rolling your clothes instead of folding them can reduce creasing (because who wants to iron on holiday?!) and also help save space (because you want to squeeze in a couple of extra pairs of shoes, don’t you?) – we don’t want to sound like a London Underground attendant but “PLEASE USE ALL AVAILABLE SPACE” by filling your shoes with socks and pants (rolled up all neat and tiny of course).

3. On the subject of clothes…

Plan your outfits! There’s nothing worse than turning up with six tops and three pairs of shorts and not being able to make any of them coordinate into a half passable outfit. Research on Pinterest for some amazing capsule wardrobe ideas (don’t forget to follow us!) Remember to be ruthless, you’re not going to wear 7 outfits in one day, unless you’re Beyoncé…

4. Protect your powders!

Another moment of dread, slowly opening your pressed powder or eyeshadow cases, holding your breath in case you exhale clouds of broken make-up dust everywhere. This super simple fix will protect your powders from cracking, simply place a flat cotton pad between powders and lids… phew!

5. List it all

We do love a list here at HQ, and holiday lists are no different. On the weeks running up to your holiday grab a little notebook and fill it with all your holiday related thoughts “things I must buy” (don’t forget the sun cream), “things to do before I go” (spray tan? Check!), “things to pack”, “things to do on holiday”

6. Keep the essentials to hand

Obviously you’ll want to keep your valuables, medications and anything else of importance in your hand luggage, but it helps to be prepared with some added extras, just in case… A change of clothes, some basic toiletries and makeup

7. Don’t forget to have fun!

Do you have any other top packing tips? Let us know in the comments below…

Nothing says Summer like a picnic with your friends and family.

We have lots of tasty products that are perfect for when you're out and about ☀️

What are your favourites? 🍓

🌶The benefits of chilli flakes to add spice to your life🌶

Chilli flakes are so much more than just a pizza topping...

Red chilli flakes have an abundance of cooking and health benefits.
This multi-beneficial spice does everything from brightening flavour in dishes to preventing diseases.

From The 1:1 Diet Spaghetti Bolognase to the Oriental Chilli Soup, a dash of red chilli flakes can liven up any product in seconds, adding a little bit of that spicy kick.

In small doses, they don’t overwhelm your products, they add a hint of flavour.

If you’re missing your salt, chilli flakes can be an excellent alternative. They’ll add the much needed flavour without packing in the sodium.

They are also amazing at helping to clear your congestion during cold and flu season and/or allergy season. That’s because the spicy heat found in the flakes helps clear the mucus stuffing up your nose and lungs.

This time of year, when we are into the nippy evenings, it is the perfect time for colds to start manifesting.

As soon as the children go back to school, college or university, the influx of germs get out of control.

What about using the flakes to your advantage whilst on plan? The kick of heat in the chilli flakes does wonders for your appetite.

Some research has suggested that red chilli flakes and other peppers help stimulate metabolism and prevent fat storage.

Sprinkle some flakes on your products and reap the appetite control benefits all day long.
They are allowed on all steps of the 1:1 Diet!

So why are chilli flakes so good for your immune system?
It’s because chilli flakes and other members of the pepper family contain a good dose of vitamin A, a nutrient that helps keep your immune system healthy and strong.

If you’re a diabetic, or just want to prevent diabetes, red chilli flakes are your friend.
That’s because the flakes, and other chilli peppers, can help reduce high levels of insulin in the blood stream

So get sprinkling those lovely chilli flakes on your products gorgeous slimmers 🌶

𝗕𝗮𝗿𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗚𝗼

Our yummy and nutritious bars are the guilt-free snack you can treat yourself to anytime, anywhere! 🍫