CJA Lifestyle - Nutrition Plan July 2021

FRIENDLY GUIDE For weight loss

CJA Lifestyle guide A guide to help you take control and get the most out of your weight loss medication.

Dr Lauren Airey Lauren@cja-lifestyle.co.uk

Friendly advice for weight loss with Ozempic

By Dr. Lauren Airey

BMBS MMedSc(hons)

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TABLE OF CONTENTS Introduction A bit about me Why weight loss medicine About BMI as a measure Taking control Healthy eating with Ozempic Tracking Calories What you need Planning meals Example Meal Plan Notes to make the plan work Step by step Tuna Salad Step by step Burrito bowl Alternative plans Supplementation Exercise End notes & websites

Page 3 Page 4 Page 8 Page 12 Page 14 Page 17 Page 19 Page 21 Page 23 Page 25 Page 26 Page 32 Page 37 Page 45 Page 47 Page 49 Page 51

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Introduction So, you have made the leap and decided to embark on a formal weight loss journey!

Congratulations! You might be wondering what to do next. There are so many options out there for losing weight, that it can be a total minefield. It’s really important to have a plan and stick to it. Ozempic or Saxenda will suppress your appetite to allow you to consume less calories and lose weight. However, this is an expensive medication, and it is just that, unfortunately, not actual magic. If you really want to lose weight as quickly as possible and keep it off, you will need to take control of your life and make some changes. If you really, really, stick to a plan you will be able to lose up to 10 kgs (22 lbs) in the first month. If you just carry on doing what you’re doing you will likely lose weight, good amounts of weight, but much more slowly.

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This eBook is to help guide you forward with your journey and give you some ideas about how on earth this can be done with a busy modern life and some determination.

A bit about me!

So, we have probably already chatted on the phone. And you know I am a doctor, because I prescribed you the meds! You might not care much about me or my life, that’s cool, but I as I hopefully have your attention, I’m taking the opportunity to explain to you why I am passionate about helping people to lose weight.

There is a big thing in medicine, which suggests that bringing your personal experience into patient interactions is unprofessional. Unfortunately, I’m a muggle who has managed to become a doctor. I am a human first, and in my experience of life, we are all telling a story. Stories inspire us and allow us to relate to each other. I’m a doctor because I love people and their stories. So, I’m afraid I’m going to share some of my 4

experiences with you in the hope that it will help you to be healthier, which I’m pretty sure is the actual point of my job.

I’m a full time NHS doctor at the time of writing. I work in a “trust grade” job in acute medicine and elderly care. This basically means I have chosen not to pursue a formal training route to becoming a consultant and am a sort of career Junior Doctor. I mostly look after very elderly people who are medically unwell or recovering from an illness and need to be in a hospital. It is very varied and rewarding work.

I also run two businesses with my husband. This one, and CJA Aesthetics, a medical aesthetics clinic. I am also a director of my husbands’ testosterone replacement business. I am also lucky enough to be a mum, to my four fabulous children and have three dogs and a cat! My household is best described as chaotic, but we have loads of fun in our large family.

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I am always on my own weight loss journey! At my heaviest I was 105 Kgs, with a BMI of 38. At my lightest 57 Kgs. So over time I have lost nearly 50% of my body weight. I think this has helped me to understand how it feels to be at both ends of the spectrum.

I went from 105 Kgs to 60 Kgs in 6 months, without any medical help, but with significant self-discipline and determination. This was after my first baby, and I was only 23. I mention this because age is a factor in weight loss. As we age our basal metabolic rate slows and so it is harder to lose weight. Psychologically I was not in a very healthy place when this original weight loss happened. It is especially hard to be very overweight when you are young, in my opinion. I was motivated by appearance rather than health or comfort. I was extremely concerned by what other people thought, as was my partner at the time. I have since regained lots of weight and lost it again at least four times, with my BMI going from 20 – 33 and back like an actual yoyo. I have only managed to find happiness in health in the last 10 years. This shift in mindset - learning to appreciate my body and love it, rather than hate it and wish for 6

another one, is what has enabled me to keep my weight relatively stable and to feel comfortable in my own skin. I am far from perfect, and I continue to set goals for myself, one of which is to have surgery to get rid of my excess skin. I really think that if you are doing things for you, then everything is acceptable. A healthy lifestyle is actually for life. There is no end point, but the occasional holiday is actively encouraged.

Over covid (knew it would get mentioned at some point) I gained around 15-20 Kgs, It didn’t really stress me out. It has been an exceptionally stressful time to be a full time “front line” doctor with four kids and I did not escape the mental burn out. Cortisol, the stress hormone, will have been elevated for most of us during the pandemic, and it is not you friend when you are trying to lose weight. Also, like most people, I’m an emotional eater and I one hundred percent reached for the snacks and fast food to get me through the trauma. I refocused my mind in January and have so far lost 10 Kgs of 7

the weight. Sadly, I didn’t meet the criteria for Ozempic! But honestly, the struggle is real, and I do understand.

Why weight loss medicine?

I absolutely love my NHS job, and will likely stay in it forever. Over the course of my training, I have watched many doctors approach the issue of weight with patients, mostly badly. I wanted to help people with their weight because it’s important to their health. I see that weight is almost always linked in people’s minds with appearance.

However, I meet many people who have obesity or severe and complex obesity who look amazing. In the past I was one of them! I have been stood behind many a smug consultant, cringing, while they broach the subject of weight with an obese patient. I am not a judgemental person, and I just don’t think you can hope to inspire anyone,

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unless you can really put yourself in their shoes and find some true empathy. I really believe in body positivity, and I do not believe in pushing visual ideals on anyone.

A huge government Foresight study into tackling obesity found that obesity currently costs the NHS £4.2 Billion a year. Unfortunately, the current government do not support doctors in the NHS to provide weight loss medications to obese patients. Even with all the evidence provided from their own study. As far as I am aware this is down to cost. The health secretary reportedly justifies this because being obese is a “lifestyle choice”. I strongly disagree with this for many reasons.

It is extremely hard to maintain a BMI of less than 25 in our society. The true implications for health are not widely known by anyone – including doctors. The culture of Body shaming and the intrinsic relationship between body weight and appearance make it a difficult topic to approach. However, I think it is possible to appreciate the 9

beauty of larger people and empower everyone to feel attractive and valuable while still talking about the health benefits of weight loss. Nobody should feel pressured to change because someone else doesn’t like how they look. It’s just not a thing. Check out Savage x Fenty lingerie website to see some amazing examples of sexy, beautiful people with a raised BMI. Think about how great everybody looks and then just generally start to appreciate that your body is amazing. And so are you. There is no one size fits all for health. Not every person will feel at their best with a BMI of 25. Being healthy is only possible with happiness and a human’s worth is not measured by a number on a scale. Health is the absence of disease by some definitions, but the World Health organisation has a much more holistic view, they say “Health is a state of physical, mental and social well-being and not just the absence of disease or infirmity…”. I believe we should be striving to live our healthiest lifestyle which also makes us happy. Being healthy but miserable is not being healthy.

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However, I do know that being obese is bad for your health, and severe and complex obesity with a BMI of over 39 has serious implications for your morbidity and mortality.

This doesn’t mean that if you fall into this bracket, you should be treated differently.

Any weight you lose will be advantageous over time. It is also not all your fault that you are obese. The foresight study found that there are more than 300 causes of obesity.

It is not helpful to apportion blame to individuals, and it is not accurate. There are some awful statistics related to obesity; 10% of all cancers are directly related to obesity and a BMI of more than 39 reduces your chance of making it to 70 years old by 50%.

Currently 64% of all adults in the UK are overweight or obese, and this is increasing all the time. Obesity isn’t just about heart disease. Fat is an active metabolic tissue, and it is busy! Having a large amount of body fat has knock on effects for your whole metabolism and impacts your kidneys, liver and hormone systems as well. I’m not telling you all this to frighten you, I’m really excited for you because you have taken an important step and decided to take responsibility for your health and well-being, even 11

if you didn’t realise it! Gaining weight may have been out of your control but losing it will be a huge personal achievement that is all your own.

About BMI as a measure So BMI stands for Body Mass Index. It is roughly an indicator of percentage body fat. It gets a lot of bad press. There are some humans who will have a body mass index of >30 even though they have a much lower body fat percentage. Unfortunately there are not many of them, and they are mostly professional sportspeople. So although you may believe that you are that person, it is unlikely. Which I realise, sucks. We do need fat, it is very important for us, but a healthy amount is around 20-25% of our mass. If you were super keen, you could have some fancy analysis. I don’t believe that we can use BMI as an exclusive measure of health. However, for the purposes of prescribing this drug I have to know your body mass index and use it as a guide. There is also no getting 12

away from the correlations between BMI and health. However there are other important factors.

The reason that increased body fat is such a problem is that it is an indicator of the visceral fat in your body. This means the fat that is in and around your internal organs.

It is this fat that causes problems for your body’s function. When your body stores fat in and around your organs, it impacts their ability to do their job. The best external guide to this is the distribution of your body fat. Fat around your legs, arms and bottom are not really implicated when it comes to visceral fat. The fat around your middle – your tummy – is a reasonable indicator. This brings me back to obese healthy sportspeople. Generally, if your waist measurement is within normal limits, you will not have a lot of visceral fat. If I found a premiership rugby player with a raised BMI, it is likely that his or her waist measurement would be in the healthy range, hence BMI is not applicable to everyone.

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The measurements are 40 inches for men and 35 inches for women. To find your waist measurement you first need to find your anatomical waist. This is found halfway between the bottom of your ribs and the top of your hip bone. You should be able to dig in a bit and find them. You can mark them with a pen or eyeliner pencil. You then measure around your middle, in the middle of these two points. If you are not keen on weighing yourself, or it is going to send you into an obsessive frenzy, you can use waist measurement once a week to measure your progress. It may also help to measure your hips, thighs and chest to track the progress of your whole body.

Taking control Before you start your medication, follow these steps: 1. Take some initial photos. You will thank yourself when you can see your progress 14

2. Look in the mirror and find something you like. You need to do this. It might be your smile, or your hair, or your eyes. It doesn’t matter. You need self love.

3. Weigh and/or measure yourself.

4. Plan your food for the first week.

Food should make us happy, but absolute emotional eating to try to solve a problem is not so different from using alcohol or drugs. The problem is waiting for you after the cake is gone, and the answer isn’t ever at the bottom of a Big Mac. It is a good idea to think about why you are eating. On a basic level, food is fuel. So, if you are eating something which will not help you achieve your goal, this is sabotage. Its ok to eat foods that are considered unhealthy sometimes but try not to think of it as a reward or treat as this re-enforces the emotional aspect. Also avoid thinking of food as “good” or “bad”. You are not “being good” you are eating healthily to make life more enjoyable and achieve your personal goals. If you are having a donut, own it.

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You are not “being bad” you are having a donut. Because you want a donut. You add it to your calorie count, accept it and go about your day.

I try to ask myself what I want and why I want it. As I approach the desk of the café at work I think, is this a cake break or a Fanta zero break? Is it even a break? Am I procrastinating? What’s going on with me right now?! Have a conversation with yourself, remind yourself of the promises you made when you were feeling all motivated-on Sunday night, and your target jeans, or your upcoming event, think of the look on everyone’s faces when you walk in looking super-hot and full of confidence, and decide what you want to do. If you are losing weight because you want to be able to undergo a life changing event, such as having surgery or having a baby, this is amazing motivation. See your goal in your mind’s eye. Chose mindfully. If the choice is cake, then stand by it and DO NOT beat yourself up.

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Learning about mindfulness will help greatly when it comes to taking control of your life. If you really want to change yourself for the better and develop good habits, then learning to meditate and live in the present moment then using an app to learn will benefit you. I use headspace and it has helped me so much. I would really recommend it to anyone who wants to be happy.

Is Ozempic cheating?

I get some derisive comments about treating people for their weight with Ozempic.

Strangely enough, nobody tells me I am wrong to treat high blood pressure with blood pressure tablets, or pain with pain killers. Obesity is a health problem. Treating a health problem with a drug is literally my job. Taking a drug is never risk free but is generally indicated if the benefit outweighs the risk. Nobody taking blood pressure lowering 17

tablets is cheating. They are being sensible. They don’t want to have a stroke. You are not cheating.

Healthy eating alongside Ozempic So hopefully I have got my butt in gear and sent you the info sheet which calculates your potential weight loss over time. The lowest calories that can be consumed and still maintain nutrition are about 900 per day, if your starting weight is more than 100 Kg, then the minimum I would suggest is 1000 calories. This is difficult to maintain.

Calories are everywhere. The eating plan will give you a bare bones approach with a way of “stacking” some meals up to add more calories.

There are two key principles to start with: 1. Water first. Before any meal drink a glass of water. Ozempic will reduce your thirst.

Thirst makes you eat more. Make it a ritual to drink water. Aim for at least 2000mls 18

of water in total a day. Drink 250mls before your meal and 250mls during. The rest can be sipped during the day.

2. Prioritise Vegetables. The main bulk of your diet should be vegetables. The key part of any meal is vegetables. So, if you don’t like many vegetables broaden your horizons and find some to make friends with. (I’m a veg dodger, I learnt to get them in).

Tracking Calories Yes, its boring. Yes, you think you know what you are eating. Yes, you understand broadly what foods are healthy. But yes, it is vital! You have to track calories, or you will not maximise your potential for weight loss.

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Ozempic will curb your appetite. You will eat less physical food. But a small amount of, for example, pasta will contain a lot more calories than a small amount of spinach. You need to make yourself feel full of things that have less calories in. Or you will still only lose a little bit of weight. You will tell me you have “been really good all week” and you only lost a pound. (Eye-roll emoji right here).

If you really want to make the most of the investment and see the weight come off you need to download My Fitness Pal (or similar) or invest in portion control boxes and measure and track your food. You will be shocked when you start – especially if you haven’t cut your calories down, at how many calories you consume. To do this you need to be totally honest with your phone (it knows all your secrets anyways) and put everything in.

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You will need an easy to use, flat, battery powered kitchen scale, like this:

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You need to measure your food in grams and record it in the app. If you do not do this you will not lose weight as quickly as you are able to or get the most out of your medication. If you are looking to lose weight more slowly and you are content with just reducing your portion sizes and creeping towards your goal, then tracking calories is not necessary. Some people who can afford to and are very patient are happy with this.

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Plan your meals In order to give you the best chance of sticking to healthy eating you need to plan your meals accurately and shop for this. If you never buy any junk-food you basically can’t eat any. Unless someone brings sweets to work. Yeah, thanks Janet.

I am very used to planning meals for my large household and busy life. I take my lunch to work every day and make it the night before. This works for me. If it doesn’t work for you, take some time to work out what you can buy ready-made that will be low calorie and vegetable based. You need to look at the calorie content. I’m not anti processed food or obsessed with “clean eating” but processed foods are tricksy and huge calorie counts can hide in seemingly healthy options. Scan the barcode and see what comes up. Good options are the vast numbers of branded ready meals such as Bol, fit n prepped or slimming world, vegetable based fresh soup brands such as Glorius and The covent garden soup company, salads with low calorie dressing and healthy ready meals that you can order from companies such as my prep. Evening meals are 24

generally best made at home, but there are some meal box plans such as The mindful chef which provide healthy recipes and ingredients to make meals that are low in complex carbs. They are however quite expensive. I am including a week long meal plan below, which is typical of my actual food that I eat and cook for my family. I have included a few very quick meals, and there are possible substitutions for vegetarian and vegan diets and cheaper options that I hope to include at a later date.

I generally eat one evening meal a week which includes complex carbs and is higher calorie. Nobody likes a stick in the mud.

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Monday Tuesday Wednesday Thursday Friday Breakfast

Protein shake All Bran 30g (optional Fruit juice spoon of 200mls peanut butter added). With skimmed milk or water.

100g Fat free yogurt with 30g of granola 30g of blueberries and 30g of strawberries

Lunch

Salad with Salad with a 80g chicken tin of tuna in breast. Low spring water fat balsamic dressing.

Omlette with egg whites, eat lean cheese and ham and side salad.

Dinner

Stir Fry

Tuna Steak Salmon with Sweet and Salad potato mash and veg

Saturday Sunday

2 bacon medallions 1 low fat sausage (porky whites) 1 strawberries scrambled egg 1 large grilled tomato Fritata with Salad with 40g of Salad with 80g Omlette lean ham chicken breast. with salad egg (shredded) and Low fat whites, eat 30g eat lean balsamic lean cheese cheese. dressing. and ham and side salad.

Burrito Bowl Steak and Salad Charlie Nando’s Bingham’s chicken and chicken roast veg Protein shake All Bran 30g (optional Fruit juice 200mls spoon of peanut butter added).

With skimmed milk or water.

100g Fat free yogurt with 30g of granola 30g of blueberries and 30g of

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curry and rice

Snack

Fruit yo-yo Baby bel light Apple

Banana Pop chips Baby bel light

Sweet and salt pop corn Grapes

Fruit yo-yo Baby bel light Apple

Banana Pop chips Baby bel light

Solero Lolly Melon

Sweet and salt pop corn Grapes

*Salad = 30g Leaves 10g tomatoes 10g cucumber 10g beetroot 10g sweet pepper Notes on the plan: Basic salad is key. Essentially you can increase any sort of salad leaves to quite a lot of weight to increase your volume of food without doing much damage! There are many things you can add in each day to a salad to change it up. However, you must scan and weigh them. I have stock amounts eg 4 medium olives, 5 cubes of feta etc.

Good ideas include: • Olives (from the fridge section of supermarket) 27

• • • • • •

Avocado Small, pickled onions Spring onions Sweetcorn Carrot Edame beans

• • • • • •

Celery Feta cheese Radish Raisins Jalapeños Apple

• Red onion • Seed mix 28

There are also a wide variety of low fat, low calorie dressings are available. Choose a few to keep in the fridge. About 30mls is a reasonable amount of salad dressing.

Protein shakes are a useful quick breakfast and good for increasing your protein intake.

You should switch out milk to skimmed milk for all uses. This is far fewer calories. If you drink loads of tea or coffee, then you must account for your milk. Try to eliminate added sugar – or add this in as well.

The protein shake I use, and peanut butter are pictured. I use this shake after trying loads. I find it makes me feel fuller for longer. The website My Protein does a huge variety of inexpensive protein powder though.

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Another good breakfast staple is Kelloggs’ All Bran. It is the most boring cereal known to man. But it is an exceptionally good source of fibre and will help keep your bowels moving well, regularly. It’s the best thing I have ever found for this!

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On the plan you will notice I mention Nando’s chicken – I buy a box in the supermarket which contains a roasting bag full of Nando’s spice mix and use chicken mini fillets in there. I also use a Charlie Bingham’s curry as an example splurge meal. I understand that many nutritionists would not encourage the use of pre-prepared foods and ready made things. However, I’m not a nutritionist, I’m a Doctor, with some masters degree learning and research in nutrition, a really busy life and a shed load of kids. I have found ways to cut corners, but still eat a very healthy diet.

When I was a student (still had kids) I found cheap ways of eating very healthily that cut less corners. Now I have more money and even less time! I am just not that person who can be a martyr to a cause, I don’t think it is realistic to cut anything out completely…except alcohol, but that is another soap box! Also eating is not one approach fits all. It is fine to incorporate true paleo, vegan, intermittent fasting, or any other approach that you want. But you need to try it out for a consistent period of time 32

and see if it suits you. A test of any method of eating would be about 4 weeks. My plan here is an example. If you follow the first two principles and stick to your calorie goal, you will get results.

Tuna steak and salad in pictures: 1. Salad leaves (pre-prepared) and added salad items off of the list

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1. Tuna steak (fried with olive oil spray)

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2. Put together….

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3. Add dressing of your choice

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Burrito Bowl (measurements are per portion) 1. Gently fry onion in spray oil

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2.Add 150g of 5% fat lean beef or pork mince and fry gently until cooked 39

3. Add 100g of drained and rinsed tinned black beans continue to fry 4.

Add Mexican spice mix of your choice

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5.Start to build your bowl with a thin layer of salad leaves (I used spinach here) 6.

Then add mince mix

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7.Continue to add ingredients to your bowl – first salsa about a ¼ jar, then sweetcorn and tomatoes

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8.Then about a tablespoon of low fat sour cream & 30g of eat lean cheese

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9.About a ¼ of a medium ripe Avocado smashed up

And enjoy!

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Alternative eating plans There is no one plan fits all. This might not be the best way for you to eat. If you want to find an alternative way to eat then I have some other suggestions. If tracking calories is problematic for you then you can try a portion control box system. I will attach this separately. The meal ideas still work, but you can measure in your allocated boxes rather than using scales and app.

Intermittent Fasting Another popular method of weight loss is Intermittent fasting (IF). There are lots of ways to do this. There is relatively strong evidence that this method is good because it is also helpful for combatting insulin resistance. This is because your body is dealing with fewer spikes in blood sugar. It is also good for weight loss. This will only happen if you still have a calorie deficit. So unfortunately, it doesn’t get you off the hook. But it does mean you can eat bigger portions of food or more frequently during your 46

“feasting” period. The most popular way to do this is with a 16 hour fast and an 8 hour feast (16:8). During the fast you must only consume water, black tea or coffee or “zero” drinks. You can not have anything that contains calories during your fast for it to work. During your feast you eat your whole daily allowance. This is particularly good if you find that you eat lots of high calorie snacks late at night. You can make your feast period between 12:00 midday and 8pm. Then you don’t eat anything again until 12 the following day. This fasting mindset may help you to stick to your goals.

Actually the evidence is that any fast of at least 12 hours is beneficial to humans, so if you find 16:8 impossible you could employ 12:12 to give yourself a good break from metabolising food.

To be honest, the Ozempic works well with all manner of eating plans. The basic calculation of calories in vs calories out is the key to success. If you are using more calories than you are taking in you will use your stored energy instead. The single

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most important thing is ensuring you have enough nutrition. So please consider this regardless of how you choose to restrict your calories.

Supplementation: I am not big into supplementation, as I don’t have the memory or enthusiasm. I take two key things: A three tablet multivitamin by “Wellwoman” which has a multi-vitamin tablet, fish oil capsule and Calcium and Vitamin D tablet (possibly overkill, but It easy and has everything covered) I take this at night before sleep, because then I remember it!

And a prebiotic and probiotic mix capsule. These help to keep your gut micro-biome healthy and give you high quality fibre as a substrate to keep the bacteria alive. I find that my gut and skin are better off for this.

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Go forth and eat well!

Hopefully this basic guide will get you started and give you ideas. I am hoping to add more information regarding exercise, well-being and time management. As well as a shopping list and further week of meals. Please, please feedback to me if I have sent this to you, as you are a guinea pig!! I need to know if you find it helpful and insightful or not. If you have any questions or need me for anything please contact me.

I am not advertising any of the stuff I have mentioned, these are all things I use in my daily life that help me to be the best version of myself. I shop at Sainsburys because its closest, but all the brand stuff should be readily available in supermarkets. I have put years of trial and error into my current routines and lifestyle and tend to research things well. All of this is friendly info that may or may not be appropriate for you. It’s not a definitive document but a tool to get you thinking!

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Exercise To improve your health and maximise your weight loss it is important to exercise. This doesn’t have to be high impact, high intensity crazy work outs. It is really beneficial to just increase the amount that you walk. If you raise your heart rate for about 30 minutes a day, five days a week, this will be beneficial to your health. The more you do, the better. Cardiovascular exercise, like walking, swimming, cycling or jogging are excellent for your heart health. It is important to build this up gradually, you can damage your body if you do too much too soon. You may feel more inclined to work out as your body weight reduces. It is important that what you do feels achievable. This will depend on your baseline fitness and previous exercise experience. If you can afford it, a personal trainer is a good investment as they will help you to exercise safely. If you are very unfit and inexperienced and feel intimidated by the thought of this then there are plenty of home based options. There are great workouts that you can stream from the internet. You could start with some chair based exercise. You could also have a look 50

at a streaming service like Beachbody on demand, which provides many programmes for people at different levels of fitness, or Les Mills on demand which is great if you are fitter, but restricted by time. Another great tool is couch to 5K, which aims to get you to run 5 Kilometers by following a 9 week plan. This is a good thing to work towards if you are just starting out and could be attempted once you are able to comfortably walk a good distance. If you are quite fit to start with, but all about the weights, it is an easy way to introduce more CV. Weightlifting, or resistance training is also very beneficial for your health. If you have ever lifted lots of weights you will know it definitely also raises your heart rate and is good exercise. It is beneficial for building bone density and increasing your muscle mass. This is not to say that you will look bulky if you lift a few weights. It is extremely hard to build significant muscle mass – it honestly won’t be your biggest problem. But it will help you to lose body fat if you can build some muscle.

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Here are a list of useful websites: The Foresight study report; https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attach ment_data/file/287937/07-1184x-tackling-obesities-future-choices-report.pdf Savage Fenty: www.savagexfenty.com Headspace: www.headspace.com My Protein: www.myprotein.co.uk My prep: www.myprep.co.uk The mindful chef: www.mindfulchef.com My Fitness pal: www.myfitnesspal.com 52

Beachbody on demand: www.beachbodyondemand.com

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