Welcome to week three of The Shape up for Summer Diet we have had great success with it and in two weeks we have over 200 people following the plans, so you are not alone in what you are achieving. This week we are building up to next weeks Liver Cleanse, with good food three times a day and easy exercise. The main thing to tell yourself you have got through two weekends without faltering so lets keep going the end of this week is halfway. If you need any help or advice please call us at head office on 061 322011. Well done! Caroline Ultimate Health Clinics Ireland CLINIC
WEEK 3 SUPPLEMENTS TO BE TAKEN: Ankaa Health - C1 capsules, Digestive enzymes, Acidiphulis once a day. Available from our distributors below or call 061322011 for advice. DISTRIBUTORS: Blossom Ennis Clare Quirkes Pharmacy Tel 065 6822255 www.blossomennis.com Castlecomber Kilkenny Tel 056 444888 McGrotty s Medical Hall McElwee Pharmacy Ennistymon Clare Tel 065 7071043 Portlaoise Laois Tel 057 8666826 Satmya Killaloe Clare Mountmellick Laois Tel 057 8624255 Tel: 061 622751 www.satmya.com www.mcelweepharmacy.ie Horan s Health Fogarty (Wallace) Pharmacy Listowel Kerry Tel 068 24356 Kilmallock Limerick Tel 063 98011 Killarney Kerry Tel 064 6626528 Scanlons Pharmacy www.horanshealthstore.com Ennis Road Limerick CH Pharmacy Tralee Kerry Tel 061 454000 Tel 066 7121331 www.chchemists.ie Energie Fitness Slice of Life Dooradoyle Limerick CastleIsland Kerry Tel 0667142358 Tel 061 303588 www.effw.co.uk/limerick Health Living Centre Athy Kildare Glin Pharmacy Tel 059 8641535 www.healthylivingcentre.ie Glin Limerick Tel 068 34117 O Shea Pharmacy Castletroy Pharmacy Kilkenny Kilkenny Tel 056 7751445 Castletroy, Limerick City, Limerick 061339454 Frawleys Pharmacy Rathdowney Laois Tel 0505 48910 DO 1. Follow the eating plan exactly. 2. Drink at least 8 large glasses of plain bottled or filtered water. 3. Remove all skin and fat from meat and poultry. 4. Follow the exercise plan DON T 1. Drink alcohol, soft drinks fruit juices or beverages with sugar or milk. 2. Use artificial sweeteners. 3. Buy sad looking fruit or vegetables or any foods past their sell by date. 4. Be tempted by offers of snacks or other foods this programme is for your benefit. 5. Gulp your food. Instead, take time to savour its smell, taste and texture, chewing slowly and thoroughly.
S, ES & S DAY 1 DAY 2 1. Mango Smoothie (see recipe) or; 2. Melon and Grape Salad (see recipe) 1. Vegetable soup from the detox diet. 3-4 plums or apricots or; 2. Mixed bean salad with mustard vinagrette (see recipe). 1. Spicy Baked potatoes (see recipe) or; 2. Braised vegetable (see recipe). 1. Carrot and celery juice (see recipe) or; 2. Muesli with toasted nuts and seeds (see recipe) 1. Tuna fish on a salad of spinach (See recipe) or; 2. Bean sprouts salad with dates and ginger dressing (see recipe) 1. Lemon Sole (or any fresh fish you like) with steamed broccoli, carrots and basil under the fish. Serve with mangetouts, or; 2. Aduke Bean Casserole with millet mash and onion gravy (see recipe) DAY 3 1. Blend 1 mango, 1 peach and 1 pineapple, pour over a punnet of raspberries. Or; 2. Raisin and cinnamon oat porridge (see recipe) 1. Grilled vegetable bruschetta (see recipe) 2. Turkey wrap 1. Monkfish wapped in bacon and stir fried vegetables (see recipe), or;
CLINIC S, ES & S 1. Summerfruit Muesli (see recipe), or; 2. Summerdetox juice (see recipe) 1. Squash and Sweet potato soup (see recipe) and 1 slice of mccambridge brown bread. Or; 2. Spicy chickpea salad (see recipe) 1. Vegetable Kebabs (see recipe) DAY 4 1. Srambled egg and 1 slice of mccambridge bread, or; 2. 2 Turkey Sausages and 2 Grilled tomatoes 1. Tin of tuna in brine, 1 crispbread and 1 apple 1. Chicken Curry (see recipe) DAY 5
CLINIC S, ES & S 1. 2 slices of Mccambridge of brown bread with sugar free jam or peanutbutter. Or; 2. 2 poached eggs and slice of bacon. 1. Chicken Salad (see recipe). Or; 2. Leek and potato soup with 1 crispbread. 1. Chillicon carne ( see recipe). DAY 6 1. 2 Weetbix and low fat milk. Or; 2. 2 Scrambled eggs and grilled tomatoes. 1. Cajun chicken wrap. Or; 2. Baked potato with 2 tablespoons of baked beans DAY 7 1. Sweet potato Shephards pie(see recipe). Or; 2. Chicken delight( see recipe).
3RD WEEK - RECIPES - Breakfasts, Lunches & Dinners MANGO SMOOTHIE 1 large ripe mango 300 ml (1/2 pint) freshly squeezed orange juice Halve the mango and scoop the flesh and any juice into a food processor or blender. Add the orange juice and blend for a minute. Pour into a glass. Add a few mint leaves to decorate and serve with a straw. MELON AND GRAPE SALAD 1 large slice of melon 1 handful of black or white seedless grapes halved Juice of half a lime 1 teaspoon clear honey 1-2 mint or lemon balm sprigs finely shredded Cut the melon into chunks and tip into a bowl with its juice. Add the grapes, lime juice, honey and herbs mix well and chill the salad before serving. CARROT AND CELERY JUICE 2 medium carrots 2 medium celery sticks Dash of Tabasco Sauce (optional) Cut the carrots and celery into large chunks and pass through juicer. Stir in Tabasco Sauce, if using. Serve immediately. RAISIN AND CINNAMON OAT PORRIDGE 175g porridge oats 250ml rice, sesame or almond milk 250ml water 15-30ml linseed oil 5ml cinnamon 60ml raisins 30ml chopped toasted almonds Mix the oats, milk and water in a sauce pan. Bring to the boil and cook for about 5 mins, stirring frequently. Stir in the linseed oil, cinnamon, raisins and nuts. Serve immediately while still warm.
3RD WEEK - RECIPES - Breakfasts, Lunches & Dinners SUMMER FRUIT MUESLI 175g oats 300ml soya, almond or oat milk 30ml sultanas 30ml toasted flaked almonds, chopped hazelnuts or cashews 30ml linseeds ground 225g berry fruits e.g. blackberries, strawberries raspberries 1 apple peeled and grated In a large bowl, mix together the oats, milk, sultanas, nut and ground linseeds. Cover and leave over night (or up to three days) in the fridge. To serve, stir in the berry fruits and grated apple. Spoon into cereal bowls. SUMMER BERRY DETOX 1 kiwi fruit 6 strawberries 60g raspberries 175g pineapple Using a juice extractor, juice all the ingredients, pour into a glass and serve immediately. MUESLI WITH TOASTED NUTS AND SEEDS 175-200 millet or rice flakes 300ml chilled fruit juice or rice, soya, almond or oat milk 2 tablespoons sunflower seeds lightly toasted 2 tablespoons pumpkin seeds lightly toasted 60 g toasted flaked almonds 60g chopped toasted hazelnuts 60g raisins or sultanas Fresh fruit grated apple, sliced banana, strawberries Put the cereal flakes in a bowl and pour the juice or milk over them leave to soak for 15 mins. Add the seeds, nuts and raisins mix the ingredients together. Serve in individual bowls, topped with the fresh fruit. GRILLED VEGETABLE BRUSCHETTA 1 red pepper 1 yellow pepper 2 small courgettes, thinly sliced lengthways 1 red onion thinly sliced 4 plum tomatoes, halved 45g rocket leaves 1 clove of garlic (optional) 4 slices of non wheat bread 30ml extra virgin olive oil A low fat fresh herb dressing Handful of basil leaves Pre heat the grill to high. Grill the peppers whole turning occasionally, until blacked all over. Seal in a plastic bag and set aside to cool. Remove the skins, halve, remove the core and seeds and cut each half into three strips. Meanwhile, arrange the courgettes, onion and tomato halves in a single layer on a grill pan. Brush with a little of the olive oil and grill for 2 mins on each side. If using garlic, cut the clove in half and rub the cut surface over one side of each bread slice. Toast the bread under the grill. Pile the grilled vegetables on top of each grilled bread slice. Drizzle over the remaining oliveoil or fresh herb dressing and garnish with the basil leaves.
3RD WEEK - RECIPES - Breakfasts, Lunches & Dinners BEAN SPROUT SALAD WITH DATES AND GINGER DRESSING 125g bean sprouts 50g ready washed watercress 1 red pepper Half a red onion 15ml rapeseed oil 15ml walnut oil Juice of one lime 1 inch of fresh ginger root grated and squeezed out Salt and pepper to taste 12 fresh dates Wash and dry the bean sprouts. Mix with the watercress in a large salad bowl. Remove the seeds from the pepper and slice finely. Slice the red onion finely. Combine the salad vegetables together. Make the dressing by shaking the rapeseed and walnut oils, lime juice and ginger juice together in a bottle. Season to taste. Pour the dressing over the salad and toss well. Halve the dates and remove the stones then arrange over the top of the salad. SPICY CHICKPEA SALAD 175g mangetout, trimmed and cut into halves Half a small red onion finely chopped 2 x 400g chickpeas rinsed and drained 150-185g ready washed mixed salad leaves Steam the mangetout over boiling water for 2 mins, then allow to cool. Put the chopped onion, chickpeas and mangetout in a serving bowl. Make the dressing by putting the oil, spices and seasoning in a screw top jar and shake well. Pour over the chickpea salad and combine together. Arrange the salad leaves on a serving dish. Pile on the chickpea salad and serve. ADUKI BEAN CASSEROLE 1 cup aduki beans (soak for two hours before cooking) 1 vegatable stock cube 1 teaspoon full of miso paste 2 carrots 1 small squash, roughly chopped 1 handful chervil 1 handful sprouted seeds 1 head chickory 1 radish per chickory leaf Use 1 cup aduki beans to 3 cups of water. Add the vegetable stock cube to the water and bring to a boil and simmer for 30 mins. Half way through the 30 mins, add the squash. At the end of 30 mins, add the onion and carrots. add the chervil and garnish with the chicory, sprouted seeds and radishes. SQUASH AND SWEET POTATO SOUP 6-8 cups of water 1 vegetable bouillon cube 3 cups of butternut squash, cubed 1 fennel 1 cup sweet potatoes or yams, cubed 1 cup carrots cubed 6-8 onions sliced 1 handful tarragon and parsley 1 clove garlic Sprinkle of pumpkin and sesame seeds Add the stock cube to the water and bring to the boil. Add the squash, fennel, sweet potatoes, carrots and onions to lightly boiling water for 5-8 mins until firm but tender. Take away from the heat and add the tarragon, parsley and garlic. Blend in the food processor. Soup may be thicker or thinner depending on amount of water used. Garnish with chopped up radishes, pumpkin seeds and sesame seeds.
3RD WEEK - RECIPES - Breakfasts, Lunches & Dinners VEGETABLE KEBABS 350g firm tofu 1 red pepper, deseeded and cut into 1 inch pieces 1 yellow pepper deseeded and cut into 1 inch pieces 2 courgettes cut into bite sized pieces Half aubergine cut into bite sized pieces 16 button mushrooms 8 cherry tomatoes Marinade: 60ml extra virgin olive oil 15ml soy sauce Grated zest and juice of one lime 2,5ml grated fresh ginger root 10ml clear honey 1 clove of crushed garlic 45ml water Cut the tofu into 12 cubes. Place in a shallow dish along with prepared vegetables. To make marinade, mix together the olive oil, soy sauce, lime juice, ginger honey garlic and water. Spoon the marinade over the tofu and vegetables making sure they are thoroughly coated. Leave for at least one hour. Thread the tofu and vegetables onto 8 bamboo skewers. Brush with remaining marinade and place under a hot grill for 10 mins, turning frequently and brushing with marinade, until brown. Serve hot with salad leaves. SPICY CHICKPEA SALAD Makes 3 portions 200 calories per portion Preparation time: 15 mins Cooking time: 30 mins 1 large onion 75g / 3 oz mushrooms 275g / 10 oz lean chicken fillet, without skin 15 ml / 1 tbsp medium curry powder 400g can chopped tomatoes Freshly ground black pepper Freshly coriander, to garnish Chop onion. Slice mushrooms. Dice chicken. Heat oil in a non-stick pan and add the chicken and curry powder. Cook until the chicken has lost its pinky colour then add onions and mushrooms. Cook for a few more minutes, then add tomatoes and seasoning. Heat gently for 10 minutes. Garnish with fresh coriander. CHILLI CON CARNE Makes 4 portions 210 calories per portion Preparation time: 15 mins Cooking time: 15 mins 1 large onion 1 medium green pepper 300g / 11oz extra-lean minced beef, raw weight 400g can chopped tomatoes 30ml / 2 level tbsp tomato puree 10ml / 2 level tsp chilli powder Dash of Tabasco Chop the onion, de-seed and dice the green pepper. Dry-fry the beef in a non-stick pan until browned. Then drain off and discard the juices. Add the onion and pepper to the beef in the pan. Cook for a few minutes, then add all remaining ingredients. Mix well and cook over a low heat for 15 mins.
SKIN BRUSHING It is WELL known that the Skin is the LARGEST Organ in the Body, and is responsible for one-fourth of the Body s Detoxification each day, also making it, one of the most IMPORTANT Elimination Organs! The Skin is also known as the 3rd Kidneys and the Lungs are known as the 2nd Kidneys. TOXICITY can gather beneath the Skin s Surface from such COMMON Influences such as IMPROPER ph levels in Body Soaps, Skin Creams and Anti-Perspirants, plus Synthetic Fibers worn NEXT to the Skin with ANY of them contributing to a variety of Skin Problems and Conditions. When you do Skin Brushing, you HELP your Lymph System to CLEAN itself of the TOXINS, that COLLECT in the Lymph Glands. You use a Simple Technique to IMPROVE the Surface Circulation on the Skin and KEEP the Pores of the Skin OPEN, encouraging your Body s Discharge of Metabolic Wastes, and resulting in an IMPROVED ability to COMBAT Bacteria, plus HELPING your Skin to look and feel HEALTHIER and MORE RESILIENT! Skin Brushing is a PERFECT Treatment for SELF-HELP Enthusiasts. Benefits: TIGHTENS Skin, HELPS Digestion, REMOVES Cellulite, STIMULATES Circulation, INCREASES Cell Renewal, CLEANS Lymphatic System, REMOVES Dead Skin Layers, STRENGTHENS Immune System, IMPROVES Exchange between Cells, STIMULATES the Glands, thus helping ALL of the Body Systems to perform at PEAK EFFICIENCY! How To Do Skin Brushing: } Buy a NATURAL, NOT synthetic, bristle brush, since it does NOT SCRATCH the surface of your skin. } Buy a brush with a LONG handle, so that you re ABLE to get to the areas of your body, that are NOT EASY to reach, when doing your own Skin Brushing. } Skin Brush, before showering or bathing, at least ONCE per day, and TWICE, if possible. } Do NOT wet your skin, since it will NOT have the SAME Effect, because this stretches your skin. } Do LIGHTER Strokes over and around your breasts, but do NOT brush the nipples. } Brush each part of your Body several times VIGOROUSLY, COMPLETELY brushing your WHOLE body. } Brush the soles of your feet FIRST, because the nerve endings there affect your WHOLE body, next Brush your ankles, calves, and thighs, then brush across your stomach and your buttocks and lastly brush your hands to your arms. } ALWAYS skin brush towards the heart. } Do circular counter-clockwise strokes on your abdomen. } Take a WARM bath or shower, which should always be followed by a COOL rinse at the end to INVIGORATE blood circulation and STIMULATE surface warmth. } Wash your brush every few weeks in water and allow it DRY.