Welcome to week three of our health balanced diet! This is for people who are exercising but need more energy We hope this continues to help you and if you need any questions answered please call 061322011 Your Body s Natural PH Balance Your body had a natural acid/alkaline balance. Medications, sugars, poor diet and stress can all make the body more acidic. When the body is acidic, yeast, bacteria, viruses and cancer can thrive. And conversely, when the body is alkaline, foreign bacteria, viruses, yeast and cancer can not live. Our body has a natural balance called homeostasis. When we are too acidic, minerals like calcium are leached from our bones to help alkalize the body. Another way our body tries to protect us from acid is to buffer it with fat and store it in the body. Luckily, there are ways to naturally boost your PH, which should stay at 7.365. Eating more green vegetables and less sugars, meat and dairy. Good luck! Caroline Ultimate Health Clinics Ireland
Healthy Balanced Diet - week three 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. SUPPLEMENTS TO BE TAKEN: c1 capsules 2capsules first thing in the morning and last thing at night. Digestive enzymes 2capsules 3 times daily 10 minutes before each meal. Acidophilus 1 capsule last thing at night. These can be purchased from our distributors below or call the clinic on 061322011 for your local distributor. 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
Healthy Balanced Diet - week three breakfast ideas } *Natural (pinhead, slow cooking) oatmeal, 1 egg white or 1 tbsp natural almond butter. } Assorted low-fat cheeses with sliced cucumber. } 1 whole egg, 2 egg whites, scrambled in small amount of butter, apple slices, 1 tbsp, organic almond butter. } Natural oatmeal, cinnamon, 3 tbsp fresh ground flaxmeal, apple. } 8 oz plain yoghurt or cottage cheese, chopped apples, pears, raw almonds, 1 tbsp ground flaxseeds. } Poached organic omega-3 eggs or 3 egg white omelette with veggies, 1 slice whole grain rye or sprouted grain toast with butter. } ½ chicken breast, 4 oz plain yoghurt, berries, 1 tbsp flaxseeds. } 4 oz soymilk, 1 tbsp chopped almonds, ½ cup blueberries. } Smoked salmon on rye crackers, 1 apple. } 3 egg white omelette, chopped green peppers, onions. } 1-3 soft boiled eggs, 2 turkey sausages. } 2 slices lean ham, 2 slices low-fat melted cheese. } Organic cottage cheese, 1 tbsp flax oil or ground flax seeds. } *Almond or cashew butter on one slice sprouted grain toast, 1 pear. } 8 oz plain yoghurt, almonds, 4 oz raspberries. } 1 whole egg, 2 egg white omelette, spinach, feta cheese, 1 peach.
Healthy Balanced Diet - week three lunch and dinner ideas } 4 slices white meat turkey, Dijon mustard, spinach Caesar salad. } 4-6 oz roasted turkey, steamed broccoli, 1 tsp olive oil, seasonings to taste. } 1-2 broiled lamb chops, cooked asparagus, spinach salad, balsamic vinaigrette dressing. } *Chicken, shrimp or beef stir fry, vegetables (limit carrots), 4 oz brown rice. Avoid sweetened sauces (use sesame/peanut oil and rice vinegar). } 1 grilled chicken breast, pesto sauce, steamed spinach, rosemary, green salad, flax oil dressing. } 1 chicken breast, rosemary, 4 oz black eyed peas, roasted onions, garlic, spinach salad. } Large mixed green salad, small can tuna or 1 grilled chicken breast, chopped veggies. Use flax oil or olive oil dressings with lemon. Low-fat cheese optional no croutons. } Salmon burger patty: 6 oz chopped salmon, onions, dill, 1 egg, 4 oz ground sesame seeds. } Sautéed in skillet with 1 tbsp butter, served with small Caesar salad. } *4 oz broiled salmon, 4 oz cooked soy pasta, tomato sauce, oregano, thyme garlic, grilled vegetables. } 1 fillet mignon, mushrooms sautéed in butter and garlic, Caesar salad. } * ¼ lb lean ground sirloin or lean ground turkey, 1 slice low-fat cheese, tomato, onion on a 100% whole-wheat bun. } Beef soup with lentils, celery, carrots, onion cabbage, spinach or mixed green salad, 4 oz chicken or tuna salad. } Marinated broiled flank steak, ½ baked sweet potato, steamed squash, green salad, raspberry vinaigrette dressing. } Broiled red snapper or grilled tuna, steamed broccoli, tomato soup, ½ baked potato } Shrimp or scallops, snow pea pods, onions, bean sprouts, broccoli stir-fried in 3 tbsp peanut oil. } Swordfish or salmon, grilled onions, green salad, balsamic vinaigrette dressing. } 6-8 pieces brown rice sushi or sashimi with fish, shrimp, crab, etc., green tea, small mixed green salad, egg drop soup. } ½ lb swordfish, juice of ½ lime, ¼ cup ground hazelnuts, herb seasonings, 1 tbsp softened butter, (patted onto all sides of the fish), broiled. Continued on next page Ò
Healthy Balanced Diet - week three lunch and dinner ideas - Continued } Crab and avocado salad: 3 oz chopped celery, ½ lb cooked fresh crab, 1 tbsp canola mayonnaise, 1 tsp cumin, ½ tsp turmeric, 1 tbsp capers, juice of ½ lemon, ½ medium avocado. } Seasonings to taste, 1 bunch watercress with stems removed (makes 2 servings). } Albacore tuna broccoli custard: ½ lb fresh chopped broccoli, 4 oz tuna, 1 egg, ¾ cup milk. } ¼ cup grated low-fat cheese, 2 tbsp lemon juice, seasonings, mix together and bake at 375`F for 35 mins. } *Grilled cheddar or Swiss cheese sandwich on whole grain bread, chilli with pinto beans. } Spinach and cheddar casserole: sauté 2 minced garlic cloves in 1 tbsp olive oil, 2 lb spinach. Cook 5 mins, then add 2 tbsp pine nuts, ½ cup grated low-fat cheddar cheese, lightly brown in broiler (makes 2 servings). } Ricotta and leek frittata: sauté ½ inch pieces of leek in ½ tbsp butter, mix and cook with 1 ½ tbsp ricotta cheese, seasonings, 4 organic eggs, place under broiler for 2 mins to grill top golden brown. } Cucumber and tomato salad with mozzarella: mix 1 tbsp extra virgin olive oil, 1 tbsp flax oil, 2 tbsp lemon juice, fresh parsley, dill, garlic, onion, 1 diced tomato, 1 cup diced cucumber, ½ cup mozzarella. Notes } Items containing an * indicate a high carbohydrate option. Try to include these no more than 3 times per week. } Salad dressings should have an oil (olive, canola, flax) base. Avoid salad dressings made with hydrogenated oils. Avoid fat free dressings. Usually when fat is removed, sugar is added to make up for the lack of taste. Read your labels. } Omega-3 eggs are free range or nest eggs from chickens that have been fed flaxseeds. The eggs actually contain omega-3 fats, a healthy essential fat. Regular eggs are still good, especially if you eat fish frequently or are taking omega-3 supplements. } Organic refers to the lack of chemicals present in the growing of a plant or raising of an animal. Non-organic meats contain certain amounts of antibiotics and bovine growth hormone. Non-organic fruits and vegetables can contain pesticide chemicals. Always wash your vegetables thoroughly. } Whole grains are always the best option. Some uncommon but tasty alternatives are amaranth and quinoa.
Healthy Balanced Diet - week three Snacks Snacks should be eaten no more than twice a day and should be spread out between meals. 6 Almonds 1 Small can tuna (in water) 1-2 Hard-boiled eggs Protein shake (add flax seeds) 1 Rye cracker & 1 oz cheese 6 Hazelnuts 4 Pumpkin seeds Low-fat cheese cubes Plain yoghurt, no sugar added 1 Whole low glycemic fruit 4 Walnuts 4 Cashews Cottage cheese Meat with mustard/horseradish Smoked fish (salmon) Beverages Vegetables juice or green drinks (Green magma, Kyogreen or Green kamut) Herbal teas: chamomile or green tea with cinnamon stick. Quick-N-Easy Ham and cheese salad Broiled fish and vegetables Broiled/Grilled hamburger (no bun) Poached eggs Tuna fish (no bread) Chef s salad Omelette with green peppers or spinach Chicken Caesar salad Avoid High glycemic foods White rice White potatoes Sugar Alcohol NutraSweet Refined carbohydrates Bagels Bread Crackers Biscuits Pretzels Hydrogenated oils Margarine Processed meats Additives Artificial colours and flavours
Healthy Balanced Diet - week three Macro Nutrients All foods fit into one of the three categories: Protein, Fat or Carbohydrates. For insulin control: Moderate carbohydrate intake while increasing proteinand good fats. Protein: Once digested, yields amino acids, essential for the growth and repair of tissues. Can be converted to fat if not used. Benefits: Building block for the tissue repair, required for proper immune system function, decreases glycemic index of carbs. Examples: Meat, fish, nuts, legumes, dairy. Carbohydrate: Once digested, yields sugar (glucose). Can be converted to fat if not used. Lack essential amino acids, vitamins, minerals ( empty calories ). Benefits: Provide bulk to diet, energy source, main source of fuel for the brain. Examples: Vegetables, fruits, bread, pasta, rice, sugar, alcohol, legumes. Fat Benefits: Ensures cell and skin health, aids the body in transporting fat soluble vitamins, decreases glycemic index of carbs. Good Fats: use frequently Omega-3 Salmon Sardines (low sodium) Tuna Flaxseed (men should avoid) Omega-9 Olive oil (extra virgin) Macadamia nuts Avocado Almonds Bad Fats: Avoid Trans fats/hydrogenated oils Margarine Fried Foods Palm oil Shortening Limit Saturated Fats Animal Fats/Dairy (butter) Corn Oil / Safflower Oil Peanuts
Healthy Balanced Diet - week three - Smoothies Sports Hydro Drink Serves 4 ¼ Cucumber ¼ Stick of Celery ½ Apple 1 Slice of Lemon ½ Litre of Water Simple juice the cucumber, celery, lemon and apple and pour into sports shaker. Add the water and shake. What is in it? Vitamins B1, B2, B3, B5, B6 and C, Folic acid, Calcium, Sodium, Iron, Potassium, Magnesium, Bioflavonoids and Beta Carotene. How will it help me? The perfect balance of sodium and potassium helps to prevent aches and pains, muscle cramps and lactic acid build up. Potassium helps with proper muscle contraction and works with sodium to control the body s water balance. The cucumber helps to cool down thesystem, the celery replaces lost sodium, the apple is known to help lower cholesterol and the lemon cleanses the liver and kidneys. Tip: Take this instead of the isotonic drinks and it can be drunk during your workout. The Power Smoothie Serves 4 ¼ Small Pineapple 2 Apples ½ Avocado (Pealed) 1 Medium Banana ¼ Teaspoon Spirulina (If you haven t got any do without) A Few Ice cubes. Cut up the pineapple so it fits in the juicer and juice it along with the apples. Place the avocado and banana in the blender along with Spirulina, ice cubes and freshly extracted juice. Blend until smooth. What is in it? Essentials fats, all of the essential amino acids, natural sugars and fibres. It also contains A, B, B6, C & E. Also Iron, Calcium, Copper, Phosphorus, Zinc, Boron, Niacin, Magnesium, Folic Acids and Carotenes. Tip: Have a small glass half an hour before exercise and again after exercise.
Smoothies To Make Yourself Apple Smoothie 1-2 small apples cut into wedges 1 kiwi 1 cup almond milk ¼ cup of raisins soaked overnight 1-teaspoon honey 1-2 cubes of ice 1 teaspoon lecithin granules 2 tablespoons flax seed oil Apple-Barley smoothie 1 cup of sliced apples peeled ½ cup of cooked barley ¼ cup of soaked raisins ¼ teaspoon of vanilla flavouring 1-1½ cup of almond milk 1-teaspoon lecithin granules 2 tablespoons flax seed oil Apricot smoothie 1 cup of fresh or dried apricots Juice of ½ a lemon 2 oz of prune juice 1 teaspoon of oat bran 1 teaspoon of mineral whey 1 tablespoon of flax oil 1 tablespoon of lecithin granules Peach-Rice Dream smoothie 2 fresh peaches with peel 1-cup rice milk 1 kiwi 1-teaspoon sesame seeds 1 teaspoon sunflower seeds 1-tablespoon lecithin granules 2 tablespoon of flax seed oil Pineapple smoothie 1-2 cups of fresh pineapples ½ cup apples peeled ¼ cup almond milk ¼ cup apple juice 1-tablespoon lecithin 2 tablespoons flax seeds 2-teaspoon bran (oats or rice) 1 kiwi Strawberry smoothie 1 kiwi 1 tablespoon of lecithin granules 1 teaspoon of any type of bran 1 cup of almond or rice milk ½ cup of strawberries 1 tablespoon of flax seeds 1-2 tablespoons of sunflower seeds 1 teaspoon of sesame seeds 1 tablespoon of flax seed oil
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.
Week 3 Energie fitness for Women programme 60 min programme (2min dynamic warm up and 4min warm up) 25 min: cardio (treadmill) and exercise bike Interval training: Bike: 5 min warm up at 20km Cycle at 25kms per hour for 2mins then on the 2nd minute cycle at 36km per hour for 30 seconds and repeat this for the 10mins. Treadmill: ok so at a walking pace we burn around 50 calories for 10mins somlets up it to a jog at 7.5km/hr and burn 100 calories per 10mins and lets aim for 20mins. Note: if you need a break pause the treadmill don t let it keep running and get at least 200 before popping off. 24 min: toning and shaping up exercisies Hit the weights try to use free weights you ll use more muscles and the weight shouldn t be high enough to cause any harm All exercises will follow a 3x15 set and rep combo weight a medium weight load, breathing out on effort Feel the burn According to research by a lad called Bompa t is recommended that you should what I said as it is the best way of toning up and weight loss, high Exercises Weight, medium to light but not so light that its like its air Safety tips Best procedure Frontal raises DON T ARCH YOUR BACK AND DON T SWING LET THE SHOULDERS DO ALL THE WORK Fully extend to elbows and get it right over the head. Look forward never up and belt them out High tempo less than 7 seconds but not less than 4 seconds Lateral raises Come up to shoulder height and keep the elbows softly bent Don t swing from the hips, keep the body and torso fixed and head is facing forward Tricep Extensions Keep elbows by the head and pivot from the eblow pushing the hands into the air Don t move elbows forward or back Slightly slower
Jumping jacks Use light weighted dumbbells, if needed, keep knees soft and land on the balls of your feet Go for 30 seconds and do 3 times Squat jumps Keep toes behind knees and keep back upright and just use body weight and jump into the air Walking dumbbell lunges Knees behind toes and both knees at 90 degree angles 8 reps and each leg Rest between sets should be less than 2 mins and more than 30 seconds Cool down 5min walk or cycle Very light Stretch out Hold the stretches for about 20seconds Please please please stretch down Get our results guaranteed Empower programme for 6 weeks at only 50 Healthy regards, Ged Mc Namara, Energie fitness for Women Limerick