Change Your Health Direction Health Transformation Diary

Change your Health direction .

Weight

Management

Stop Smoking Blood Pressure

BMI Checks

Measuring

My Med

Skin Analysis Pain Control

Allergy Testing

This is your very own 8-week Health Transformation Diary.

Weight Management www.lloydspharmacy.ie

Change your Health direction .

Welcome.

I’m Nichola Flood, nutritional Coach and Training Manager with LloydsPharmacy. The ‘Change Your Health Direction’ programme is an opportunity for you and your family to get into better lifestyle habits, with the help of me and my colleagues in LloydsPharmacy.

The 8 week programme starts with a visit to your local LloydsPharmacy, where my colleagues will talk to you about your health hopes and goals. For many people, it starts with weight – and you’ll find this booklet a great way of helping you stay on track. For others it’s giving up smoking, improving their skin or lowering their blood pressure. And we’re here to help.

As a nutritionist, my focus is on your eating choices. It’s important to recognise that eating well effects more than your weight. This is not a diet, it’s a ‘Change of Health Direction’, a change that will remain with you for life. We’ll be helping you to make small but impactful changes to your diet, changes leading to lifelong benefits.

Even small changes will help you avoid obesity and help prevent illnesses caused by poor diet. With obesity on the increase in Ireland, among adults and children, it’s a change we have to make. 15,000 new cases of type 2 diabetes are diagnosed annually in Ireland, a condition largely resulting from obesity.

But let’s focus on the positive. Anyone can ‘Change Their Health Direction’!

LloydsPharmacy’s in-store coaches are there to support and guide you, with healthy recipes, supportive advice and weekly weigh-ins. We’ll show you how you can be healthy and still enjoy good, wholesome foods - small steps lead to big changes!

Nicola Flood LloydsPharmacy Nutritional Coach and Training Manager

2

Where do I start?

Changing Your Health Direction starts from within. Whether you’re giving up smoking, trying to get fitter, wanting more energy, trying to improve your complexion or – like so many people – trying to lose weight. Eating well makes you feel good and positive, which in turn makes you more ready to meet the world’s challenges! You’ll find plenty of ideas in this diary. You’ll get all the support and advice you need from your local LloydsPharmacy Change Your Health Direction Coach.

How to approach our Change Your Health Direction diary.

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You must eat 5 meals a day 3 x 300 calories meals: (Breakfast, Lunch and Dinner) 2 x 150 calorie snacks. As an example below: a. 8am Breakfast b. 10.30pm Snack c. 1pm Lunch d. 3.30pm Snack e. 6pm Dinner.

Record what you eat in your diary, so your LloydsPharmacy programme Coach can advise you on what to eat.

Set a realistic weight loss goal with your coach. prepare Never skip any meal even if you are not hungry.

“Failure to to fail .”

Eat every 2.5 – 3 hours. preparing lin is Stick to the plan; it works.

Frank Benjamin Make sure to book in for your free weekly weigh-in with your Change Your Health Direction Coach.

If eating out go for the healthy option… there is always one!

Have a positive thought every day and repeat every day: for example: Thank you for my beautiful size xx body!

Restrict alcohol intake to less than 3 small glasses of wine a week/3 beers a week.

Less the better!

No sugar type sweets. Tempted? How about 2 squares of dark chocolate with 6 almonds.

If it comes in a box the chances are it’s bad for you!

Remember your ABC’s:

Awareness: You choose what goes into your body so be aware of what’s wholesome, healthy and nutritious.

Belief: Believe in yourself. Believe you can do the programme. Believe you can change your health direction over the next 8 weeks - and the rest of your life.

Commitment: Stay committed, focused and disciplined. Follow the 8 week programme.

Commit to introducing 3 changes to your daily routine.

Please sign below to show you are ready to accomplish the ABC’s over the next 8 weeks.

Signed: ................................................................................ . Date: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

3

Your First Meeting. Are you ready?

Customer Name: ................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Date of first visit: ........... ...................................... Height: ................................................

BMI: . . . . ........................... ........... WC: ................................. . BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Weight: .................... Target Weight Loss: .................... 8 Week Target Loss: .....................

Advice: . .......................... .................................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ....................

What are your health goals? Do you want to lose weight? Do you want to give up smoking?

Do you want to lead a more active, positive life? Write them down so you can remind yourself and gauge how much you’ve achieved.

Your three key goals that you want to achieve as a result of this programme are: 1. . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

2. . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

3. . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ................................................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Before Picture‌

After Picture!

Look at the fe dif rence!

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Your Weekly Meetings.

Week 1 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 2 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 3 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 4 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 5 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 6 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 7 Results and Advice: ............................................................................................... . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Your Final Meeting. Congratulations!

Final Weight To Target: ....................................... Weight Loss: . . . . . . . . . . . . . . .... . . . . . . . . . . . . . . . . . ......

BMI: . . . . ........................... ........... WC: ................................. . BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Advice for sustaining your key goals: ................................ . . . ............................................. . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ........................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Disclaimer: This booklet is intended for use as part of the Change Your Health Direction programme being conducted by LloydsPharmacy Ireland Limited. While every effort has been made to ensure the accuracy of the material contained herein, please remember errors may occur. All advice should be checked with a LloydsPharmacy colleague during the Change Your Health Direction programme. In no event will LloydsPharmacy Ireland Limited, its employees, owners or agents be liable for direct or indirect, special, incidental or consequential damage arising as a result of reliance on information contained herein even if advised of the possibility of such damages.

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Week 1

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Tue

Wed

Thurs

6

Fri

Sat

Sun

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results and Advice:

7

8

A Positive Change!

Changing your Health Direction isn’t just about food.

It’s about attitude and activity too. Here are some things you can do to help make the change permanent.

Keep it going, even in the workplace 1. Use the stairs instead of the lift.

2. Prepare your meals the night before – this will save you money and save you

from making bad choices “Fail to prepare, prepare to fail”.

3. Go for a walk at lunch time and get a walking club going.

4. Prepare your snacks at home the night before and always have them to hand.

5. Vary your diet to avoid being bored.

6. Keep water to hand and drink 2 - 2.5 litres a day.

Eating out doesn’t have to be a drag 1. Drink water instead of fizzy drinks.

2. Check out the menu online before you go so you don’t make any unhealthy decisions

and be tempted to go off course.

3. Skip the breads.

4. Make sure to have whole grains and vegetables as the majority of your meal.

5. Ask for what you want and don’t be afraid. All restaurants are happy to accommodate you.

6. Get the sauces and dressings on the side.

7. If you fancy dessert go with the healthiest option and share with someone.

How to maintain your changes This is not a diet but a change of health direction, “a lifestyle change”. Once you start to adopt the plan by making healthier choices and exercising regularly you will start to see improvements.

Use your clothes as a gauge and not the scales after you finish the 8 weeks. Doing 100’s of sit ups will not give you a six pack but if you start in the kitchen and clean up your diet you will start to see that six pack. Keep looking through your kitchen presses to see what you can eliminate that is processed and start to look for the cleaner, healthier options.

Best of luck Nichola Flood, Nutritional Coach and Training Manager, LloydsPharmacy.

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Week 2

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

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Tue

Wed

Thurs

10

Fri

Sat

Sun

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Afternoon Snack

Morning Snack

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Lunch

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Morning Snack

Dinner

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Breakfast

Afternoon Snack

Morning Snack

Dinner

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Evening Snack

Weekly Weigh-In Results and Advice:

11

Reading labels When doing your weekly shopping, do you read the labels on what is going into your trolley?

Do you know that sugar can be disguised in many ways:

• Agave • Barley malt syrup • Corn sweetener • Corn syrup • Fruit juice concentrate

• Rice syrup • Molasses • Sorghum syrup • Malt syrup

• Invert sugar • Honey • Xylose • Lactose

Some well-known breakfast cereal brands can have up to 25 grammes of sugar in one serving.

A slice of bread contains 3.5 grammes of sugar.

Now this is important!

A quick guide to reading labels:

1. Start with the serving information (this is at the top of the label).

This will tell you the size of a single serving and the total Nutrition

number of servings per container (package).

1 2

Facts

Serving Size 2/3 cup (55g) Servings Per Container About 8

2.

Next, check total calories per serving.

Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.

3.

Limit these nutrients.

Based on a 2,000 calorie diet, no more than 16 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium.

4.

Get enough of these nutrients.

Make sure you get enough of beneficial nutrients such as: dietary fibre, protein, calcium, iron, vitamins and other nutrients you need every day.

5.

Quick guide to % Daily Value.

The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fibre), seek foods with a higher % DV — 20 percent or more.

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3 4 5

Amount Per Serving

Calories 230

Calories from fat 72 % Daily Value*

Total Fat 8g Saturated Fat 1g Trans Fat 0g

12% 5%

Cholesterol 0mg Sodium 160mg Total Carbohydrate 37g Dietary Fibre 4g Sugars 1g Protein 3g

0% 7% 12% 16%

Vitamin A Vitamin C Calcium Iron

10% 8% 20% 45%

* Percentage Daily Values are based on a 2,000 calorie diet.

Your daily value may be higher or lower depending on your calorie needs.

Total Fat Sat Fat Cholesterol Sodium Total Carbhydrate Dietary Fibre

Less than Less than Less than Less than

65g 20g 300mg 2,400mg 300g 25g

80g 25g 300mg 2,400mg 375g 30g

Healthy Tips!

Snacking is good for

Wow ! goo d ne ws! you!

Keeping your blood sugar stable is key when trying to lose weight.

Eating little and often is the right way to go. Keeping your blood sugars level results in consistent energy, good moods and concentration.

Snack on proteins and carbohydrates together.

Eating every 2.5 - 3 hours is recommended.

now Did you k ie intake for lo t aily ca r that the d ying to lose weigh tr en is an a wom d for a m is 1,200 an calories?

1,800

Some snack ideas:

• • • • • •

Fresh fruit with some almonds/walnuts or pecans Mixed seeds and fruit Hummus and rice cakes Apple and nut butter Natural yogurt and nuts Want chocolate? Well, have 2 squares of 70% dark chocolate and 6 almonds.

Rethink your drink There are calories in drinks too (except for plain water).

Some people consume their daily calorie intake in the consumption of fizzy drinks, lattes and alcohol even before they eat. A regular latte made on milk can have up to 16 grammes of sugar just from the milk.

One can of cola reaches your sugar intake for the day!

A fast food meal can exceed your daily calorie intake (for a woman trying to lose weight) of 1,200 calories!

330ml Can

1x

1 litre Bottle

2 litre Bottle

can = daily sugar intake.

Large Hamburger

Medium Fries

Large Coke

550 cal.

380 cal.

310 cal.

1,240= calories.

1 x fast food=meal daily calorie intake for a woman trying to lose weight.

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Week 3

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Breakfast

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Dinner

Lunch

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Tue

Wed

Thurs

14

Fri

Sat

Sun

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Afternoon Snack

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Dinner

Lunch

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Dinner

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Breakfast

Afternoon Snack

Morning Snack

Dinner

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Weekly Weigh-In Results and Advice:

15

Menus Breakfasts 1 in 3 Irish people skip breakfast to stay in bed, or to have more time to get ready for school, college, work etc. or they simply aren’t hungry. But breakfast comes after the longest fast, our blood sugars are low and our metabolism slow.

We need breakfast to set us up for the day.

NB. Avoid ‘breakfast cereals’, they are loaded with unnecessary sugars and have little or no nutritional value.

Porridge • • •

•

1 part porridge & 2 parts water.

Cook and add milk/milk substitute.

Top with a teaspoon of Sunflower seeds/Pumpkin seeds/Ground seeds/Nuts/ Fresh berries/Cinnamon (Great for regulating the blood sugar).

Honey or Xylitol as an alternative to sugar.

Boiled egg • •

•

Eggs are a complete protein and have all 8 amino acids.

1 slice of wholegrain toast.

Egg omelette – 2 large eggs and a little milk and coconut oil to cook.

(Add onion/mushrooms/tomatoes).

Poached egg x 1 on 1 slice of wholegrain toast.

Homemade Granola with Plain natural yogurt and Berries (See page 28 for recipe).

Breakfast Smoothie (See page 28 for recipe).

Turkey rasher sandwich •

Delic ious!

2 x turkey rashers, mushrooms, grilled tomato and 2 tablespoons baked beans with one slice whole grain toast.

Natural Yogurt •

Add fruits/nuts and or seeds (1/3 cup natural yogurt).

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Lunches

A fa vour ite!

•

Wholemeal wrap with hummus, lettuce, onion and plain chicken or turkey (Pack with as much veg as you like to add variety).

•

Homemade soup (see page 24 for recipe) served with one slice of wholegrain bread and plain chicken or turkey (Use Hummus as your spread).

•

2 egg omelette with ½ breast cooked chicken/onions/mushrooms and a green salad.

•

Tuna steak or tinned tuna served with cucumber/onion/peppers/lettuce tomatoes (Dress with 2 tablespoons of balsamic vinegar and one tablespoon of olive oil).

•

Baked sweet potato stuffed with a cooked chicken breast /one teaspoon of hummus/peppers/onions/tomatoes served with a green salad.

Dinners •

Salmon/Tuna/Cod/Mackerel (choose one) served with 3 tablespoons of brown rice and green vegetables or stir fry vegtables cooked in Soy sauce/ginger and garlic.

•

Grilled chicken served with sweet potato wedges (Cut sweet potatoes into chips place some spice of your choice over them and drizzle a little coconut oil over them and place in oven for 40-50 mins – turn occasionally to ensure that the wedges are covered in oil) serve with salad or vegetables.

•

Stuffed pepper with brown rice/ chicken (marinate the chicken in spices and a little soy sauce over night).

•

Turkey burgers, sweet potato and vegtables (see page 25 for recipe).

•

Turkey meatballs and wholegrain pasta (see page 25 for recipe).

17

stic!

Fanta

Week 4

Date:

Mon

Breakfast

Afternoon Snack

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Lunch

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Dinner

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Tue

Wed

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18

Fri

Sat

Sun

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Weekly Weigh-In Results and Advice:

19

Healthy Eating Top Tips Start slowly and make gradual changes to your eating habits.

If you try to change everything at once, or to eliminate certain food groups, you’ll probably give up after the first week. Try not to think of any foods/food groups as off limits. If you are drawn towards sweet, salty or unhealthy foods, reduce the portion size and don’t eat as often.

Think of smaller portions when preparing meals and eating out. Portion sizes have rocketed and you don’t need a supersize of anything. Make small changes – like using coconut oil instead of cooking oil. Eat every 2.5 - 3 hours. Try adding a salad instead of fries or make your own home made wedges as a treat with your fresh fish or chicken.

Water Water is your new best friend. It will helps to flush out toxins and rehydrate your body, making it easier to lose weight! Many people are dehydrated and don’t realise it. Do you know that when we are dehydrated we can get the following symptoms — headaches, tiredness, low energy? Also if you feel the urge to eat, it could be dehydration.

Exercise Find something that you like and get a buddy to support you.

Walking, Running, Gym, Zumba - anything that makes you smile and feel energised afterwards.

Carbohydrates are good Yes, you did hear me right!!!! But they’re only good if eaten in the right form.

Healthy carbs include: whole grains, beans, fruits, and vegetables. Healthy carbs are digested more slowly, so blood sugar and insulin levels remain stable, making you feel fuller for longer.

Unhealthy carbs include: white flour, refined sugar and white - foods stripped of all their natural nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

20

What?!

Fats are good for you Monounsaturated fats, from plant oils like olive oil, peanut oil canola oil, peanut oil, avocados, nuts (not roasted or salted) and seeds (such as sunflower, pumpkin and sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and fish oil supplements.

Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Top 10 Tips Top 10 tips for a healthy Change Your Health Direction •

Eat a diet full of colour (Fruits and Vegetables).

•

Eat regular meals and never let yourself go longer than 2.5-3 hours without eating.

•

Get moving – enjoy what you do and get a fitness buddy to support you.

•

Be a detective with food labels.

•

Eat your whole grains.

•

Eat the RIGHT fats.

•

Watch out for hidden sugars in food/drinks.

•

Take your time and enjoy every bite of what you eat. Be in a relaxed environment

when eating meals.

•

Get 8+ hours of sleep a night.

•

Learn to relax and minimise stress.

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Week 5

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Tue

Wed

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22

Fri

Sat

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Weekly Weigh-In Results and Advice:

23

Recipes Nutritious Brown Bread

Butternut Squash Soup

250g wholemeal flour

2 butternut squash, halved lengthwise

200g plain white flour

and deseeded

1 teaspoon. bread soda, sieved

2 tablespoons coconut oil

1 teaspoon salt

2 cups thinly sliced onion

1 egg

2 teaspoons minced fresh ginger

350ml buttermilk, approx.

2 garlic cloves grated

1 teasp. Honey or Maple Syrup

½ teaspoon ground cinnamon

Optional Topping:

1 stock cube

1 tablespoon sesame seeds or porridge oats

Chopped fresh basil

Method

Method

Preheat the oven to Gas Mark 6, 200°C (400°F).

Preheat oven to Gas Mark 6 / 200°C / 400°F.

Mix the flour, bread soda and salt together in

Oil a baking sheet.

a bowl. Combine the egg with the buttermilk

Place squash, cut side down, on baking sheet.

and honey then mix into the flour.

Bake until squash is very soft, about 50 minutes.

Add a little more buttermilk if the mixture is

Using paring knife, remove peel from squash;

dry – it should be a soft dough. Then pour

discard peel. Cut squash into 2-inch pieces.

the lot into a lightly oiled loaf tin. Sprinkle

Heat coconut oil in a pot over medium-low

the sesame seeds or porridge oats over

heat. Mix in onion, ginger, garlic and

the top of the loaf if using.

cinnamon.

Bake for 45-50 minutes. To know when it is

Cover pot and cook until onion is tender,

cooked simply tap the bottom of the loaf –

about 15 minutes. Add squash and 5 cups

it will sound hollow when it is fully cooked.

of stock cube. Bring to boil.

Remove from the tin and wrap in a clean tea

Reduce heat to medium-low. Cover and

towel while cooling. This will keep the

simmer 10 minutes.

crust soft.

Blend in a blender and serve with whole grain bread and add hummus and plain chicken.

24

Turkey Mince Burgers

Turkey Meat Balls

1lb turkey mince

1lb turkey mince

1 large onion

1 large onion

½ teaspoon cumin

½ teaspoon cumin

1 teaspoon chilli powder

1 teaspoon chilli powder

1 egg

1 egg

4 whole grain baps

Sauce I can of chopped tomatoes

Method

2 tablespoons pesto

Finely chop the onion and place in a large

1 teaspoon honey

bowl. Add the turkey mince, spices and egg and mix well. Divide into 4 burgers and place

Method

on a grease proof tray. To cook you can place

Finely chop the onion and place in a large

under the grill or place in the oven at Gas

bowl. Add the turkey mince, spices and egg

Mark 6 / 200°C / 400°F and bake for 25-30

and mix well. Divide into meatballs and place

minutes. You can also fry in 1/2 teaspoon of

in a oven proof dish. To cook you can place

coconut oil.

under the grill or place in the oven at Gas

Serve with sweet potato wedges and salad.

Mark 6 / 200°C / 400°F and bake for 25-30 minutes. You can also fry in 1/2 teaspoon of coconut oil.

Mix the chopped tomatoes, pesto and honey in a bowl. Pour over meat balls into a oven proof dish and cook in the oven for 30-40 minutes.

Please note these recipes should be amended to exclude allergens if you suffer from an allergy to any individual ingredients.

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Week 6

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

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Morning Snack

Dinner

Lunch

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Breakfast

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Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

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Lunch

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Tue

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26

Fri

Sat

Sun

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

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Weekly Weigh-In Results and Advice:

27

Recipes Homemade Granola

Homemade Hummus

2 cups rolled oats

1 can chickpeas

½ cup raw nuts

1/3 cup tahini

¼ cup raw seeds (sunflower or pumpkin seeds)

2 tbsp olive oil

½ cup unsweetened dried fruit, (Optional)

Juice from ½ lemon

2-3 tablespoons maple syrup or raw honey

1 garlic clove

2 tbsp coconut oil

Blend all ingredients together

½ tsp vanilla extract or almond extract 1 tablespoon cinnamon

Peanut Butter Hummus

1 large pinch fine sea salt

1 can chickpeas

Method Preheat the oven to Gas Mark 6, 200°C (400°F).

Combine all ingredients in a mixing bowl and

1/3 cup nut butter 2 tbsp olive oil Juice from ½ lemon

mix well. The coconut oil will melt with the

1 garlic clove

heat of your hands.

Blend all ingredients together

Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.

Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry

Pesto Hummus 1 can chickpeas 1/3 cup nut butter

place for up to 2 weeks.

2 tbsp pesto

Serve with plain yogurt and berries.

Juice from ½ lemon 1 tbsp grated parmesan cheese Blend all ingredients together

Breakfast Smoothie

Serve with raw carrots/Rice cakes

1 cup of Almond Milk

Blend all ingredients together

½ cup mixed frozen berries 1 banana ½ cup spinach or any green leaf (Kale, chard) 2-3 tablespoons plain yogurt (Place in blender and add water is necessary) 28

Homemade Chicken Curry

Change Your Health Direction Chicken Fried Rice with Vegetables

(Makes 4 servings) 2 Onions finely chopped

1 cup cooked brown basmati rice

Garlic 2 cloves

(left over from previous day is good)

1 tablespoon Grated Ginger

Cooked chicken breast diced

4 Chicken breasts

1 medium red pepper - finely diced

Plain natural Yoghurt 4 tablespoons

1 medium yellow pepper - finely diced

1 tablespoon Ground Cumin

1 onion - chopped small

1 tablespoon Ground Coriander

½ cup frozen sweet corn

1 tablespoon Turmeric

½ cup frozen peas

1 teaspoon Garam Masala 0.5 tsp

1 tablespoon coconut oil

2 tins Chopped Tomatoes

1-2 tablespoons soya sauce

1 teaspoon coconut Oil

1-2 teaspoons of grated ginger

1 tablespoon medium curry powder

1 egg

(If you don’t like it spicy - reduce the above

1 clove of garlic

measurements to your liking.)

Method

Method

Peel the onions and chop finely,

Heat 1 coconut oil in a wok, add the ginger,

grate the garlic and ginger.

garlic and soy sauce. Add chicken and cook

Melt coconut oil in a pan and saute the

3-4 mins. Add peppers and stir-fry for

above until golden brown.

another 3-4 mins or until softened.

Add in all spices for 1 minute.

Add onion continue to cook for 30 seconds,

Add soy sauce.

break egg into wok and stir add cooked rice,

Add chicken and cook until tender.

peas and sweetcorn, stir all together.

Pour in tins of tomatoes and simmer for 40 minutes.

Please note these recipes should

Serve with brown rice.

be amended to exclude allergens if you suffer from an allergy to any individual ingredients.

29

Week 7

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

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Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Tue

Wed

Thurs

30

Fri

Sat

Sun

Breakfast

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Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

Dinner

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Evening Snack

Breakfast

Afternoon Snack

Morning Snack

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Weekly Weigh-In Results and Advice:

31

Your Shopping List!

Eggs.

Plain natural yogurt.

Porridge oats (not quick oats).

Honey/Maple syrup.

Tea/Coffee/Green tea.

Almond milk.

Peanut butter (100% not supermarket versions as they've added sugars).

Coconut oil.

Brown rice or Basmati rice/Brown pasta.

Sweet potatoes.

70% dark chocolate.

Green vegetables (frozen if you wish) Broccoli, Asparagus, Cabbage, Peas, Peppers, Green beans.

32

Ginger/Garlic/Soy sauce.

Herbs and spices (get the ones you like) Paprika, Cumin, Curry, Thyme, Coriander, Black Pepper, Cinnamon, Turmeric.

Onions, Carrots, Mushrooms.

Balsamic vinegar.

Meats: Turkey mince, Chicken breasts/Fish your choice of Tuna, Salmon, Mackerel.

Rice cakes (Plain whole meal versions).

Fruit (Apples, Kiwis, Pears, Oranges).

Nuts - Almond & Walnuts.

Olive oil or Udos oils (you will mix this with your balsamic vinegar for a salad dressing and add spices) - do not cook with this oil.

Avocados (add half into salad).

Pasata sauce/Pesto/Tinned tomatoes/Hummus (1 tin of Chickpeas).

33

Week 8

Date:

Mon

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

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Tue

Wed

Thurs

34

Fri

Sat

Sun

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results and Advice:

35

Change your Health direction .

Weight

Management

Stop Smoking Blood Pressure

BMI Checks

Measuring

My Med

Skin Analysis Pain Control

Allergy Testing

Whatever health transformation you make this year, we’ll be right there with you.

www.lloydspharmacy.ie