CLINIC. Welcome to our IBS Programme! IBS diet 3rd week

CLINIC Welcome to our IBS Programme! IBS diet 3rd week Welcome to week three of our free online IBS Programme, I hope you are seeing the benefits already, and are feeling fitter. We have provided all new recipes and menus this week, you will be glad to know that a lot of people are now following this plan with success, so let everyone know its free and can help for nothing. Please let us know all you stories so we can post them online. If you need any help or advice call us on 061322011 Caroline Ultimate Health Clinics Ireland

IRRITABLE BOWEL SYNDROME DIET - 3RD WEEK SUPPLEMENTS TO BE TAKEN: Ankaa Health B1 Supplement: 3 capsules to be taken three times per day. Each dose 5hours a part. Digestive enzymes: 2 ten minutes before each meal. Accidophilus: 1 at night Ankaa Health C1 Supplement: Take 2 capsules 3 times daily. These can be purchased at the distributors below or call us on 061 322011 for help 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.

IBS DIET 3RD WEEK CLINIC BREAKFAST 2 poached eggs and tomatoes with 1 slice of Mccambridge bread Grapefuit and Orange Salad (see recipe) with chopped nuts and soya yoghurt Rice Krispies with soya milk 2 Scrambled eggs and tomatoes on Mccambridge bread Chopped apple and pear with soya yoghurt Weetabix and low fat milk Wholemeal pancakes (see recipe) LUNCH Courgette and Tomato Quiche(See recipe) Apple and nut Salad (See recipe from week 1) Turkey and Salad Rice Salad (See recipe) with chicken Stir fried vegetables in soya sauce Special fried rice (see recipe) Greek Salad(See recipe) Please call if you have any issue or need advice 061 322011 DINNER Yoghurt Roast chicken (see recipe),with rice and mangetouts Beef Stroganoff (see recipe) Spinach and egg bake(see recipe) Chicken and sweeetcorn Risotto(See recipe from week 1) Mushroom omelette(see recipe)with jacket potato Chicken korma(see recipe) Chicken Pilaff (See recipe) DRINKS AND SNACKS Chicory Dandelion coffee Roolibosch teat Herbal teas Apple juice Bottled water not sparkling Tonic water Baked apple Plain popcorn Soya yoghurt Rice cakes Corn cakes

IBS DIET 3RD WEEK - RECIPES GRAPEFRUIT AND ORANGE SALAD 1 whole grapefruit 1 orange 75gr(3oz) sunflower seeds 50gr(2 0z) mixed nuts chopped orange juice freshly squeezed Remove the rind of the grapefuit and orange and chop the flesh. Mix with the sunflower seeds and nuts and a little orange juice. WHOLEMEAL PANCAKES 100gr(4oz) wholemeal flour 1 small egg 300ml of low fat milk oil for cooking Make a thin batter with the flour, and milk, whisking well. Use kitchen paper to wipe a small non-stick frying pan with oil and heat until smoking. Pour a generous 2 tablespoons of the batter into the pan and swirl it around to cover the bottom as thinly as possible. Cook the batter for 60 seconds, then flip it over with a spatula and cook the other side for a few seconds only and serve. COURGETTE AND TOMATO QUICHE ½ cucumber, thickly sliced 1 small onion sliced 4 large tomatoes, sliced 4 black olives 100gr(4oz) feta cheese drained and cut into squares 4 tbsp olive oil 1 tbsp lemon juice 2 tsp chopped fresh oregano ½ small iceberg lettuce shredded Cut the cucumber slices into quarters and place in a bowl with the onion, tomatoes, olives and cheese. Mix well. Combine the oil, lemon juice and oregano and blend together thoroughly. Place the lettuce in a glass bowl and spoon the salad ingredients on top. Pour the dressing over. YOGHURT ROAST CHICKEN 225ml (8oz) natural yoghurt 2 tsp curry powder ½ bunch fresh coriander, finely chopped 1tbsp grated fresh root ginger 3 garlic cloves crushed. 1 x 1.5-1.75kg (3-4Ib) oven-ready chicken Combine the yoghurt, curry powder, coriander, ginger and garlic. Rub all over the chicken, cover and set aside for 1-2hours. Place the chicken in a roasting with the yoghurt sauce and bake in a preheated oven at Gas Mark 4(180 degrees) for 1 ¼ -1 ½ hours). Transfer the chicken to a serving dish and keep warm. Stir together the remaining chicken juices and yoghurt sauce in the roasting tin and boil rapidly to reduce. If necessary. Serve the chicken with the sauce.

IBS DIET 3RD WEEK - RECIPES BEEF STROGANOFF 2 tsp oil 25gr(1oz) butter 1 medium onion, finely sliced 100gr (4oz) red pepper chopped ½ beef stock cube 150ml (¼ pint) boiling water 1 level teaspoon tomato puree 450g(1lb) fillet of beef, cut into thin strips 6 level teaspoon soured cream Freshly ground black pepper Heat half the oil and half the butter in a nonstick frying pan. Add the onion, and cook over a low heat, stirring frequently until soft. Stir in the peppers. Dissolve the stock cube in the water, stir in the tomato puree, then add to the pan. Boil rapidly until the liquid is reduced to about 50 ml. Tip the reduced liquid into a bowl and set aside. Heat the remaining oil and butter in the pan and add the meat, which should all fit easily in the pan in a single layer. If necessary cook in two batches. Cook over a fairly high heat for about three mins on each side, until the outsides are browned. Shake and toss the pan frequently as the meat cooks. add the vegetable mixture and heat through. Stir in the soured cream and season. Heat through but do not boil. Serve immediately. SPINACH AND EGG BAKE Serves 2 350g frozen spinach chopped 2 eggs 8 teaspoons single cream freshly ground pepper to taste 25g low fat cottage cheese, grated Preheat the oven to gas mark 4 (180 c, 350 f ) Boil the spinach, according to instructions on the packet. Press into a sieve to drain the excess water. Divide the spinach between two dishes and make deep well in the centre. Break an egg into each well. Spoon 4 teaspoons of cream over each egg and season well with pepper. Bake for 20 mins. Remove from the oven, sprinkle with cheese and place under a grill for 1 2 mins. Serve immediately. MUSHROOM OMELETTE 75g margarine 350g button mushrooms thinly sliced Freshly ground black pepper 8 medium eggs 4 teaspoons freshly chopped parsley 100g vegetarian cheddar cheese Melt 25g of the margarine in a saucepan. When the foam subsides, stir in the mushrooms and season with pepper. Cook gently for 3 mins. Remove from heat and keep warm. For each omelette, break two eggs into a bowl and add 1 teaspoon of parsley and seasoning. Beat lightly with a fork to mix. Melt a quarter of the remaining margarine in an omelette pan and set over a high heat. When the foam subsides, pour in the beaten eggs and stir the mixture with a fork. When the omelette is just set,spoon ¼ of the mushrooms and ¼ of the cheese on to one side. Fold over one half of the omelette on to the other and make an envelope. Keep it warm while making the remaining omelettes in the same way.

CLINIC IBS DIET 3RD WEEK - RECIPES CHICKEN KORMA 3-tablespoon full vegetable oil 750g chickens cubed 1 onion chopped 1 clove garlic crushed 1-tablespoon cumin and coriander ½ tablespoon each of wheat free curry powder and ginger 300ml Greek yoghurt 2 tablespoons desiccated coconut 300ml chicken stock 50g raisins 25g flaked almonds Coriander sprigs to decorate Heat the oil and cook the chicken until it is brown all over; remove and set aside. Gently cook the onion and garlic in the remaining oil for 2-3 mins, or until softened. Stir in the spices and yoghurt and cook for 2 mins. Heat the stock, add the coconut and allow standing for two mins. Add both the stock and chicken to the yoghurt mixture. Cover and simmer for 30mins until tender. Serve sprinkled with raisins, almonds and coriander. CHICKEN PILAFF 1 tablespoon full sunflower oil 4 bacon rashers rinded and diced 1 onion chopped 225g long-grain rice 600ml chicken stock freshly ground black pepper 1 bay leaf 50g sultanas 25g toasted almonds, chopped 350g cooked chicken meat, skinned and cubed Pour the sunflower oil into a large saucepan, add the onion and bacon, fry gently for 5 mins until softened. Stir in the rice and stock and season with black pepper. Add the bay leaf and bring to the boil. Cover and simmer gently for 20 mins until the rice is tender and all the liquid has been absorbed. Add the sultanas, almonds and chicken and cook gently, uncovered, for a further 5 mins. Serve immediately.

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.