To Schedule An Appointment
-
12 Week Transformational Challenges
-
Lower Back Care
-
Personal Protection Self Defence
-
Urban Muscle Supplements
-
Up to 70% OFF Pre-Owned Gym Equipment
-
Education
-
Karaoke Fun
HEALY'S HEALTH H.Q.
& Hand Picked Combinations
Afterpay will appear at Check out
navigation instructions Click on any link below to take you to the appropiate page or Click any on any sliding banner below
to stop slider Click bottom Right
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
Himlayan Pink Rock Salt
-
84 Minerals
-
No Pollutants 100% Pure
-
Electrolites
-
Reduces blood pressure
-
Mined in Himlayans >>>
The Healy's Quick Fix Diet Plan is simply a tried and tested plan that works GH
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.
Click Images for more detalis
P 14.4 gms F 13 grm C .6 grm Calories 129
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
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 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
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
P 30 grams F 5 grams C 0 grams Calories 200
P 23 grams F 5 grams C 0 grams calories 144
P 22 grams F 4 grams C 0 grams calories 124 Garden Salad Low no dressing Calories 20
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
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
1 x sushi roll Tuna (Go Shushi) P 7.2 grms F 3.2 grms C 30 calories 182
Sushi Variety Great Healthy Take away GH
Standard Bowel of Rice = 250 grms = 1 cup P 3 grms F 0 Grams C 41 grms calories 187 Best Rice Basmati
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 100grms P 2.7 grms F 0 grms C 1.4 grms *Fibre 1.6 grms calories 20
Mung Beans 110grms = 1 cup P 3 grms F .1 grm C 1.5 *Fibre 1.8 grams Calories 22
Cucumber 1 cup diced P .5 grms F 0 grams C 2.5 grms *Fibre calories 14
Vegetables High in Fiber,Minerals and Vitamins Very Low in Calories Best steamed or stir fry
Chile Peppers Speed up Metabolism naturally
Roma Tomatoes Low Acid 100grms = 1 medium P 1 grms F .1 grms C 2.4 grms calories 18
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 3 florets = 54 grms P 1.2 grms F .1 grma C 1.1 grms * Fibre 1.5 grms Calories 14
broccoli 1/2 Cup = 78 grms P 3.6 grams F .1 grams C .3 grms *Fibre 3 grams Calories 24
1 Cup shredded P2.6 grms F .1 grm C 3.5 grms *Fibre Calories 32
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 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 refer Link for Details Rice Bran is HEALTHY Best Recommended by Healy's
Rice Bran Oil Alfa Best oil to cook with recommended by Healy's Refer Link
Rice Bran husk The goodness of Rice Bran refer Link
Tamar Vally Yoghurt made in Tasmania Best tasting natural Yogurt refer Link
Himalyan Pink Rock Salt 84 minerals mined in Himalayan Mountains Free from Pollutants
Basmati Rice G.I. Low 60
Basmati Rice Quick Cups G.I. Low 60
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 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 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
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
one small P .5 grams F .1 grams C 5.5 Grams *Fibre .9 grams Calories 28
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)
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
Sweet and LOW CALORIES small Punnet 250 grams P 4.1 grams F .2 grams C 6.6 grams * Fibre 3.4 Calories 53
large wedge 102 grams P .4 grams F .1 grams C 3.6 Grams * Fibre .8 grams calories 19
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.
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
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
Refer Our Supplement page
Fat Metabolizes refer our supplements page
HEAT naturally increase metabolism refer our supplements page
Click the above Images
for a Protein, Fat ,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, Fat ,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