CLINIC Welcome to Week Six of the Weightloss and Health Balanced diet. As we come to the last week it is important that we look at a diet that you can continue a lot of people stay on the healthy balanced diet after the weightloss plan Please let us know your loss as we have the high of 20lbs in six weeks by Alan from Spin SW. Stay fit, stay slim and keep going if you need to! Caroline Ultimate Health Clinics Ireland
WEEK 6 SUPPLEMENTS TO BE TAKEN: Ankka Health C1 capsules Acidophilus Available from the distributors below or call 061 322011 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.
CHOICE OF MENUS MENU 1 Poached egg, 1 slice wholemeal bread, tea/coffee, Skimmed milk from daily allowance. Serving: protein (73 cals) 1 carbohydrate (68 cals). 1 Slice grilled ham & 1 slice cheese on 1 slice of light bread, 1 fruit 2 protein (145 cals) 1 carbohydrate (68 cals) 1 fruit (60 cals). Filled omelette (mushrooms, tomatoes, onions & using two eggs), salad, 1 fruit 2 protein (146 cals) veg (36 cals) 1fruit (60 cals). MENU 2 1 glass orange juice, 1 slice wholemeal bread, 1 slice cheese/lean ham 1 fruit (60 cals) 1 carbohydrate (68 cals) 1 protein (72 cals) Small tin tuna salad, crispbread, 1 fruit 2 protein (145 cals) 1 carbohydrates (20 cals) 1 fruit (60 cals). 4oz baked cod/sole (lemon juice, broccoli/cauliflower, 1 small potato) 4 protein (272 cals) free veg 1 fruit (60 cals).
CHOICE OF MENUS MENU 3 Half a cup porridge, 1 slice ham/cheese, 1 fruit, tea/coffee 1 carbohydrate (68 cals) 1 fruit(60 cals) 1 protein (73 cals) 2 slices chicken/turkey, salad, 1 fruit 2 protein (145 cals) 1 fruit (60 cals). Vegetable lasagne (see recipe), 3oz Edam, salad, 1 fruit 3 proteins (220 cals) 2 carbohydrate (146 cals) 1 fruit (60 cals). MENU 4 1 glass fruit juice, 2oz grilled lean ham and tomatoes, 1 slice light bread. 1 fruit (60 cals) 2 protein (145 cals) 1 carbohydrate (68 cals). 8 prawns & cocktail sauce (from menu), 1 slice light bread, 1 fruit 2 protein (145 cals) 1 carbohydrate (65 cals) 1 fruit (60 cals). Grilled 4oz chicken/fish, celery, cabbage, 1 small potato, 1 fruit 4 protein (292 cals) free veg 1 carbohydrate (68 cals) 1 fruit (60 cals).
CHOICE OF MENUS MENU 5 1 boiled egg, 1 slice wholemeal bread, tea/coffee 1 protein (73 cals) 1 carbohydrate (68 cals). 2 tablespoons weight watchers baked beans, 1 slice dry toast, 1 fruit 2 proteins (145 cals) 2 carbohydrates (68 cals) 1 fruit (60 cals). Baked sole, peas, 1 small potato, protein-pudding Protein (105 cals) veg (36 cals) 1 carbohydrate (68 cals) protein (100 cals). MENU 6 Half grapefruit, half cup of all-bran, slice of ham, tea/coffee 1 fruit (60 cals) 1 carbohydrate (68 cals) 1 protein (72 cals). 2 scrambled eggs, 1 slice wholemeal bread, 1 fruit 2 protein (145 cals) 1 carbohydrate (68 cals) 1 fruit (60 cals). Veg curry (see recipe), 1 portion wholegrain rice, total bar 2 protein (145 cals) 1 carbohydrate (68 cals) protein (170 cals).
CHOICE OF MENUS MENU 7 1 glass orange juice, 1 scrambled egg, 1 slice wholemeal bread 1 fruit (60 cals) 1 protein (73 cals) 1 carbohydrate (68 cals). 2 slices cheese and tomatoes, 2 crispbreads, 1 fruit 2 protein (145 cals) 2 carbohydrates (40 cals) 1 fruit (60 cals). 4oz chilli con came, 1 portion wholegrain rice, 1 fruit 4 protein (292 cals) 1 carbohydrate (68 cals) 1 fruit (60 cals). We have given you a choice of 10 different breakfast, lunches, dinners - now its up to you to change them around with some rules: 1 2 3 Dairy products *daily allowance serving(s) Restricted vegetables *daily allowance serving(s) Non-restricted vegetables - *daily allowance: free Fruits *daily allowance serving(s) Carbohydrates *daily allowance serving(s) Protein *daily allowance serving(s) Fats *daily allowance serving(s) *In the following pages you find how much a serving is with the 7 groups of nutrition, which will help you with your daily allowance.
DAILY PRODUCTS MILK Low fat milk - 8oz + 1 serving of fat. 4oz (1/2 mug) Skimmed milk - 8oz + 2 servings of fat. 4oz (1/2 mug) YOGHURT Plain (partially skimmed milk) - 250g / 8oz Fruit flavoured (partially skimmed milk) - 180g / 5oz Frozen or fruit flavoured (wholemilk) - 125g / 4oz 125g (low fat) Very Light Cheese - less than 1% fat - 250g / 8oz RESTRICTED VEGETABLES Artichokes ½ cup Beets ½ cup Brussels sprouts ½ cup Carrots ½ cup Carrots & Green Peas ½ cup ½ mug = 1 serving(s) Leek ½ cup Mixed vegetables ½ cup Onions ½ cup Turnips ½ cup Vegetable Soup 1 cup NON-RESTRICTED VEGETABLES Asparagus Bean sprouts Beans Broccoli Cabbage Cauliflower Celery Chicory Cucumber Eggplant Lettuce Mushrooms Parsley Pea Pods Peppers (green or red) Radish Scallions Spinach Tomato Juice (without sugar) Tomatoes Watercress
DAILY PRODUCTS FATS Avocado 1/8 Butter 1 teaspoon Cream full fat 1 tablespoon Cream low fat 2 tablespoons Cream cheese 1 oz or 1 tablespoon Crispy bacon 1 slice Diet mayonnaise 2 teaspoons Diet salad dressing 2 tablespoons Gravy 2 tablespoons Low cal butter or margarine 2 teaspoons Margarine 1 teaspoons Mayonnaise 1 teaspoon Nuts 1 tablespoon Olives 4 medium Peanut butter 2 teaspoons Salad dressing 1 tablespoon Shortening (e.g. Frytex ) 1 teaspoon Vegetable oil 1 teaspoon FRUITS Fruit juices can be fresh, canned or cooked but never sweetened. Canned fruit must be rinsed in cold water. Apple (fresh) 1 small Applesauce ½ cup Apple juice ½ cup Apricots (fresh) 2 mediuml Apricots (canned) ½ cup Apricots (dried) 2 medium Avocado 1/8 Banana ½ small Cherries (fresh) 10 large Cranberry sauce 2 tbsps Currants (fresh) ½ cup Dates 2 Fig (dried) 1 small Fig (fresh) 2 small Fruit cocktail ½ cup Grapes 12 medium Grape juice ½ cup Grapefruit (fresh) ½ cup Grapefruit (segaments) ½ cup Grapefruit juice ½ cup Honeydew melon 1/8 Kiwis 2 small Mandarin 1 large Mango ½ Nectarine 1 medium Orange (fresh) 1 small Orange segaments ½ cup Orange juice ½ cup Peach 1 medium or 2 ½ s Pear 1 medium or 2 ½ s Pineapple (fresh) ½ cup Pineapple(canned) 2 slices Pineapple juice ¼ Plums - 2 Prunes 2 medium Prune juice ¼ Raisins dry 2 tbsps Raspberries - ½ cup Rhubarb (fresh) 2 cups Rhubarb (cooked) 1 cup Strawberries (fresh no sugar)- 1 cup Strawberries (frozen no sugar)-1cup Tangerine 1 large Watermelon 1 cup
CARBOHYDRATES BREAD Double bran bread 1 slice Light bread 1 slice Pitta bread ½ (6 diameter) White, brown, rye 1 slice Hamburger, hot dog bun ½ French bread 1 slice (1 ½ ) Roll 1 (2 diameter) Bagel ½ Muffin 1 (2 diameter) BISCUITS Rusks 2 Melba toast 4 Table water biscuits 6 (2 square) Ryvita 2 CEREALS Bran cereal 1/3 cup Oatmeal ½ cup Porridge ½ cup Dried cereal (flaked), (Special K, Cornflakes, etc) ¾ cup Shredded wheat 1 biscuit STARCHES Rice, spaghetti, macaroni noodles ½ cup Potato 1 small Mashed potato ½ cup Corn niblets ½ cup Corn on the cob 1 (3 diameter) Popcorn (plain) 1 ½ cup PROTEIN You must measure the meat after cooking. Cut off the bone and the fat before weighing. MEAT Beef, Lamb, Veal, Lean ham, Liver, Pork 1 oz Poultry (chicken, turkey) 1 oz Turkey rashers 2 Chicken sausages 2 Cold cuts 1 slice (1/8 ) FISH Fresh fish: Halibut, Haddock, Sole, Salmon, Trout, Cod 1 oz Canned fish: Herring, Crab, Lobster, Salmon, Tuna ¼ cup Sardines 3 of 3 Shrimps, Oysters, Clams 5 medium Scallops 2 medium
CARBOHYDRATES CHEESE Cottage Cheese whole milk, 4% - ¼ cup Cottage Cheese Low fat ½ cup Chedder, Gruyere 1 ounce Camembert, Brie 1 ounce Grated cheese (Parmesan) - 4 level tbsps LIGHT CHEESE Edan Baby bel Laughing cow PULSES Tofu (90g) 3 oz Red kidney beans 1/3 cup Soya beans (cooked) 1/3 cup White lima beans 1/3 cup Lentils, Chickpeas 1/3 cup EGGS Egg yolk = fat, white = protein 1 medium VEGETABLE LASAGNE Serves 4 Ingredients 1lb (450g) tomatoes 1 medium onion 4 oz (110g) celery 4 oz (110g) green peppers mushrooms 1 clove crushed garlic 1 tbsp olive oil 1 vegetable stock cube ¼ pint (150ml) water 6 sheets ready-to-use lasagne 3 oz (110g) Edam cheese 2 eggs 10 fl oz (300ml) natural yoghurt Method > Simmer celery, peppers with water and stock cube for 10 mins. Meanwhile, soften onion in oil and mushrooms, tomatoes and garlic. Simmer for 5 mins. Lightly oil 8 inch (20 cm sq) lasagne dish. Combine the vegetables and their juice with tomatoes. Put a small amount of the vegetables mixture in the base of the lasagne dish. Cover with 2 sheets of lasagne and another layer of vegetables. Sprinkles with approx 1 oz cheese. Repeat layers, ending with lasagne. Whisk eggs with yoghurt, season lightly. Pour over lasagne covering it completely. Sprinkle with remainder of cheese. > Bake in moderate oven (180 degrees centigrade / 350 degrees Fahrenheit / Gas mark 4) for approx 30 mins. Serve with mixed salad, tossed with a low fat weight watchers vinaigrette. AND MOST IMPORTANT ENJOY!
RECIPES BAKED COD / SOLE Serves 4 Ingredients 1 1.5lbs fillets of cod/sole 1 medium onion 1-2 cloves crushed garlic 6 oz mushrooms 1 medium green pepper lemon juice 4-5 chopped tomatoes 1 tablespoon oregano 1 tablespoon coriander fresh chopped parsley ground black pepper Method > Skin the fish fillets and divide into individual portions. Seasons with freshly ground pepper & some lemon juice. Steam the onions, pepper & mushrooms. Add the garlic and put into an ovenproof dish. Add chopped tomatoes, peppers and herbs. > Make depressions in the vegetables and place a portion of fish into each one. Cover loosely with foil & bake for approximately 30 mins until fish is cooked through. Remove foil for last 10 mins and garnish with parsley. GRILLED CHICKEN / FISH Serves 4 Ingredients 4 skinless fillets freshly ground pepper 2 teaspoons garlic seasoning 2 teaspoons basil 2 teaspoons rosemary pinch of salt Method > Preheat grill to moderate. Sprinkle half of seasoning over fillets. > Place under grill for 7 minutes. > Turn the fillets over to cook on the other side and sprinkle with the remaining seasonings. > Cook until fillets are tender.