Get Up, Get Moving

1. Get Up, Get Moving GET UP GET MOVING The power is within

2. Oh my gosh! Are you crazy? I’ve been waiting to eat this since I got off that rocket! Unhealthy food doesn't supply the body with the necessary vitamins and minerals that it needs to grow and repair itself. Unhealthy eating over time can cause irreversible damage that can result in death. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain. So what’s so bad about that Smarty Pants? Don’t lie to the poor boy! What’s wrong with being unhealthy? Oh no! I need to start eating a bit healthier! Burgers contain approximately 295 calories! There is a whole lot of wrong when you are unhealthy mate! But it tastes so good! Calories aren't bad for you. Your body needs calories for energy. So am I putting my health at risk? Don’t you know how many calories that burger contains?! That’s nonsense! He's lying to you kid! *sigh* I give up! I’ll go give bad advice somewhere else. Nope! Don’t listen to him! There is nothing wrong with being unhealthy!

3. Italian chicken with ham, basil & beans This meal offers a wide variety of vitamins which is good for the body. Here is recommendation 1 of the type of food you should be eating. Cool! Method Season the chicken thighs all over with salt and freshly ground black pepper. Pinch off 8 sprigs from the basil (about 3 leaves each per sprig) and lay one on top of each chicken thigh. Wrap each thigh in a piece of ham, with the ends tucked underneath. Heat oven to 160C/fan 140C/gas 3. Heat the oil in a large roasting tin over two of the burners on the hob. Add the chicken and fry for about 4 mins or until the ham is just crisped and the chicken is lightly golden. Turn and repeat. Meanwhile, cut the garlic bulbs in half around the middle and halve the tomatoes if small, quarter them if they’re big. Pick the leaves from the rest of the basil. Once the chicken has browned on both sides, add all of the tomatoes, half of the basil and the wine. Season then cover with foil and leave to cook slowly in the oven for 40 mins. Take out of the oven and turn the heat up to 220C/fan 200C/gas 7. Remove the foil from the pan and stir the beans into the tomatoey juices. Return to the oven, uncovered, for 30 mins until the tomatoes, chicken and garlic are starting to crisp around the edges and the chicken is very tender. Just before serving, tear the remaining basil roughly then stir through or scatter over the pan. Ingredients 8 skinless chicken thighs, bone in 8 slices prosciutto or other dry-cured ham 2 tbsp olive oil 2 whole heads garlic 800g tomatoes (a mix of smaller yellow and red tomatoes looks good) 175ml dry white wine 400g can cannellini beans or other white beans, rinsed and drained large bunch basil

4. Squash & barley salad with balsamic vinaigrette Here is recommendation 2. This meal provides you with energy too! Nice! Method Heat oven to 200C/fan 180C/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold. Ingredients: 1 butternut squash, peeled and cut into long pieces 1 tbsp olive oil 250g pearl barley 300g Tender stem broccoli, cut into medium-size pieces 100g Sun Blush tomatoes, sliced 1 small red onion, diced 2 tbsp pumpkin seeds 1 tbsp small capers, rinsed 15 black olives, pitted 20g pack basil, chopped For the dressing 5 tbsp balsamic vinegar 6 tbsp extra-virgin olive oil 1 tbsp Dijon mustard 1 garlic clove, finely chopped

5. Rosemary chicken with oven-roasted ratatouille Here is recommendation 3. Excellent! This meal provides protein for the body! Method Heat oven to 200C/180C fan/gas 6. In a large roasting tin, toss together the aubergine, courgettes and peppers with half the chopped rosemary, half the garlic, 2 tbsp oil and some seasoning. Spread out the vegetables in an even layer, then roast in the oven for 20 mins. Meanwhile, mix remaining rosemary, garlic and oil together. Slash each of the chicken breasts 4-5 times with a sharp knife, brush over the flavoured oil, season and chill for 15 mins. After veg have cooked for 20 mins, stir in the tomatoes. Make spaces in the roasting tin and nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are lightly caramelised. Serve with some new potatoes, if you like. Ingredients 1 aubergine, cut into chunky pieces 2 courgettes, sliced into half-moons 3 mixed peppers, deseeded and roughly chopped 2 tsp. finely chopped rosemary, plus 4 small sprigs 2 large garlic cloves, crushed 3 tbsp olive oil 4 skinless, boneless chicken breasts 250g cherry or baby plum tomatoes, halved

6. What are the benefits to healthy eating? GET UP GET MOVING There are many benefits to healthy eating, including feeling good! You will become healthier and by eating your fruit and vegetables, your immune system will be at it’s top form! A lot of people agree that with healthy eating and regular exercise, you will begin to lose weight and with losing weight you begin to feel that you look a lot better, healthier and just over all you are more happier with the person you see in the mirror!

7. GET UP GET MOVING Get up, Get moving! is all about getting a healthier you! Working out your recommended calorie intake and how much exercise you should be doing to reaching/ maintaining a healthy BMI (Body Mass Index). Just by packing a healthier lunch that gives you plenty of energy with a small amount of calories will help get you through your day; with a smile and a lot of energy. So why not make this small change? Change your usual lunch time meal to a healthier lunch! Enjoy your day the right way! Do some exercise and have some fruit! You will begin to feel a lot better about yourself!