HeLl He Llo o
Health TOP TIPS on weight management, quitting smoking, heart health, immunity, gut health and sleeping.
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Health Welcome, I’m Lisa Walsh, a behavioural change Life Coach and Training Specialist with LloydsPharmacy. Our Hello Health campaign is a wonderful opportunity for you and your family to make positive health changes and embrace new lifestyle habits. We will provide advice on weight loss, quitting smoking, heart health, immunity, gut health and sleeping. Perhaps you want to focus on healthy eating, cut down/quit smoking, lower your blood pressure, take preventive measures to avoid colds and flu or increase your energy levels. Small changes can make a big difference. Whatever change you choose to make, we’re here to support you as you introduce healthier habits into your lifestyle. For many people it’s starts with healthy eating. Foods can impact our moods, energy and concentration levels and can lower your risk of diet related illness such as obesity, heart disease, diabetes and depression. With obesity on the increase in Ireland, we can make changes to improve our lifestyles. This free Hello Health booklet is a wonderful support tool to help you stay on track with all your goals. Small changes to your diet and lifestyle habits can lead to lifelong health benefits.
Lisa Walsh
Life Coach & Training Specialist for LloydsPharmacy
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LET'S GET STARTED! Customer Name: Starting Date: What are your health goals? Do you want to lose weight? Lower blood pressure? Lower cholesterol? Lead a more active, positive life? Write them down so you can remind yourself and gauge how much you’ve achieved... The 3 key goals that you want to achieve as a result of this programme:
1. 2. 3.
Height: BMI*: Weight: Cholesterol:
8 Week Target Loss: Blood Pressure:
*BMI (Body Mass Index) can be calculated through an online BMI calculator.
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.
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COMMITMENT
Stay committed, focused and disciplined. Follow the 8 week programme. Commit to introducing 3 changes to your daily routine.
WEIGHT MANAGEMENT The benefits of losing weight and reaching a healthy weight are endless. For example people with diabetes can expect to see a drop in blood pressure and cholesterol. With 61% of the Irish population aged 16-65 years currently overweight or obese it is now time to make a change towards a healthy, happier life. The first steps to managing your weight are changes to your diet and physical activity. Eating well and exercising supports us to feel good and positive, which in turn makes you more ready to meet the world’s challenges! And remember small steps and changes can make a big difference.
Here are the main rules to live by: Less high-fat, sugar & salt. We all know this but it can be difficult to stick to. The main thing is we limit our intake of high-fat, sugary, salty foods and drinks. Up your intake of fruit & veg. We should be aiming for 5 – 7 servings of fruit, salad and vegetables a day, with more focus on salad and vegetables. Know your serving sizes. When tucking into a healthy meal we need to ensure we aren’t over eating. Take a look at the Food Pyramid and use this as a guide for serving sizes and make sure you stick to them. Get moving. Whether you go for a walk, run, cycle, swim or a workout in the gym, doing at least 30 minutes of physical a day will help to lose weight.
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QUIT SMOKING There are many reasons to quit smoking but the most important one is that 1 in every 2 smokers worldwide will die of a tobacco-related disease. The stats are scary but the benefits from quitting are endless. Benefits of quitting smoking: ✓R educe your risk of life-threatening diseases ✓Y ou will save money ✓Y our skin, teeth & hair health will improve ✓Y ou can say goodbye to smelly clothes ✓Y ou’ll improve the air quality in your home
Here are some of our helpful tips to help you to quit smoking: Pick a reason. Picking a strong reason to quit smoking with motivate you to keep going. It may be to lower your chances of life-threatening diseases or protect your family and friends from secondhand smoke. Pick a date and stick to it. Pick a date you want to start and stick to it. Remember, one more cigarette will make a difference - every cigarette you smoke takes 51/2 minutes off your life. Identify and avoid triggers. Assess your routine and what parts of it you associate with a cigarette. Change your routine to avoid these triggers. Products contain Nicotine. Always read the label/leaflet and ask your pharmacist for advice.
Do regular physical activity. Regular exercise can help curb cravings and manage weight gain. Try Nicotine Replacement Therapies (NRT). NRT replaces some of the nicotine that you previously got from smoking, but at a lower level, to help curve these urges. The most common types of NRT are patches, lozenges, gum, inhalers and tablets.
Nicotinell Lozenges Range Giving up is seriously hard. Nicotinell has a wide range of products and practical support that can help you get the job done.
Nicorette Range No two smokers are the same and because of this Nicorette offers a wide range of solutions to suit everyone.
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NiQuitin Mini Lozenges Small, mint-flavoured lozenges that come in a handy pack, offering rapid relief from nicotine cravings.
HEALTHY HEART & LOW BLOOD PRESSURE KNOW YOUR NUMBER! A normal Blood Pressure reading in a healthy adult may be around 120 over 80. If your blood pressure is higher we would recommend that you make some positive changes to your lifestyle to help reduce the risk of heart disease and stroke.
Tips to help you maintain Healthy Blood Pressure: ✓ Always take your medication as prescribed ✓ Eat a healthy diet ✓ Get active and strengthen your heart ✓ Drink less alcohol ✓ Maintain a healthy weight ✓ Stop smoking ✓ Track your blood pressure
Our experts recommend:
Cleanmarine Cardio 40+ Supports Heart Function with Turmeric root extract & Vitamins K2 & B12.
MorEPA Smart Fats 85% Omega-3 Supports cardiovascular, joint, skin, immune and brain health.
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BioActive Q10 Gold 100mg Benefits may support a healthy cardiovascular system.
IMMUNITY & ENERGY With everything going on at the moment we are all focusing more attention on our health and wellness. To help you prepare and plan to support yourself through the year, we’ve put together some tips that you can use to stay well and build your energy & immunity.
Tips on how to Boost your Energy & Immunity: Increase your Vitamin C intake. Fresh fruit and veg are a great source of Vitamin C. We have also got you covered with some of the best supplements available. Eat nutrient-rich whole foods. Eating nutrient rich whole foods supports stable blood sugar levels and promotes vitality and health. Get enough sleep. Not getting enough sleep can compromise our immunity. The recommended sleep for an average adult aged between 26 – 64 is 7 to 9 hours per night. Stay hydrated. Water transports nutrients throughout our bodies and helps to flush out toxins. Drinking plenty of water improves concentration and relieves fatigue. Destress. In times of stress our bodies use more Vitamin B & C, Magnesium & Zinc. We recommend taking a good Multivitamin.
Our experts recommend:
Revive Active Amino Acid, Vitamin & Mineral Complex The super supplement with 26 active ingredients delivering multiple benefits in one convenient sachet.
Active Iron Double Iron Delivery System Double iron delivery system is unique and may provide better absorption of iron sulphate, yet gentle enough to take on an empty stomach.
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Emergen-C Energy Release & Immunity Support A tasty, effervescent vitamin drink that will help you get the most out of every day!
GUT HEALTH Our digestive systems break down the foods we eat into the nutrients that our bodies need. If we neglect our digestive health, our bodies could run into problems absorbing those nutrients. Our lifestyle and our choice of foods can affect the way our bodies digest what we eat.
Tips for Better Gut Health: ✓ Eat a high fibre diet ✓ Get both insoluble and soluble fibre ✓ Increase your intake of Monounsaturated and Polyunsaturated Fats e.g. avocado, oily fish & seeds ✓ Choose lean meats ✓ Incorporate probiotics into your diet ✓ Stay hydrated ✓ Limit your intake of alcohol and caffeine and reduce smoking ✓ Exercise regularly ✓ Manage your stress ✓ Keep to a meal schedule
Our experts recommend:
PrecisionBiotics Alflorex This naturally occurring ‘good’ bacteria is part of the family of bacteria given by mother to baby at birth.
Udo’s Choice Super 8 Hi-Count Microbiotics Super 8 can be used on a continuous basis or for short periods of time, such as after antibiotics.
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Optibac For those on Antibiotics For people who are taking or who have recently finished taking antibiotics, the strains of natural bacteria in this supplement are specially selected for their suitability and safety.
SLEEP ‘Sleep Hygiene’ is a term used to describe habits and practices that are conducive to sleeping well on a regular basis. In order to perform our daily tasks to the best of our abilities it is important that we make our sleep a priority and do everything we can to maintain good quality sleep.
Tips to help you improve your sleep: ✓ Establish a regular bedtime and waking time ✓ Take a nap if you are tired, but no more than 45 mins of sleep during daytime hours ✓ Avoid excessive alcohol and tobacco consumption ✓ Cut off your caffeine at least 6 hours before going to bed ✓ If you need a snack before bed avoid heavy, spicy or sugary foods ✓ Regular exercise can contribute to healthier and more restful sleep ✓ Establish a comfortable room temperature and keep you’re space well ventilated ✓ Eliminate as much light as possible and block out all distracting noise
Our experts recommend:
MAG365 Un-Flavoured Magnesium Magnesium contributes to a reduction of tiredness and fatigue.
Kalms Night Traditional herbal medicinal product used to aid sleep based on long standing use.
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Better You Magnesium Sleep Mineral Lotion Naturally relaxes muscles to support restful sleep.
Elsa’s
7 STEPS
TO BETTER HEALTH
1. Eat Nutritionally Balanced Meals
Elsa Jones, Nutritional Therap – A ‘balanced diet’ starts with getting the right balance ist of nutrients onto your plate at meal times. At lunch/ dinner, aim to fill ¼ of your plate with protein rich food such as chicken, fish, eggs, beans, nuts & seeds. Protein helps you stay fuller for longer and helps keep blood sugar levels stable. Adding complex carbohydrates such as brown rice, sweet potato, quinoa etc. will provided a slow steady release of energy along with vitamins and fibre. Aim to fill ¼ of your plate with complex carbohydrates at meal times.
2. Eat A Rainbow Every Day! – For optimal health & disease prevention, aim
to eat 5-7 fruit & veg every day (5 veg and 2 fruit is a good balance). Eat a wide variety of different colours as each colour offers unique health benefits. Aim to eat something red, green, purple, yellow/orange and white every day and fill half of your plate with vegetables at lunch/dinner time.
3. Embrace ‘Essential Fats’ – Omega 3 and omega 6 essential fatty acids nourish
our brain, our heart & reproductive system and are essential for healthy hair, skin & nails. To ensure you get enough in your diet, I recommend you have oily fish (salmon, mackerel, sardines etc.) twice a week and have 1-2 tbsp. of omega 3 rich seeds per day (flax, chia, hemp) - add them to porridge, salads, bread etc.
4. Limit your Sugar Intake – For overall health & weight management, try to view high sugar foods such as chocolate, biscuits, sweets/cakes etc. as occasional ‘treats’ not a daily diet staple. If you have sweet foods regularly, then try reducing your portion size and/or opt for healthier versions e.g. have a couple of squares of dark chocolate instead of a full bar of milk chocolate.
5. Prioritize Sleep & Stress Management – Getting 7-9 hrs sleep a
night and managing your stress levels is essential for good physical & mental health. Exercise is a wonderful way to reduce stress and boost mood, find an exercise you enjoy and do it consistently, even a 30 minute walk a day offers significant health benefits. Yoga, meditation and mindfulness are also effective for reducing stress & improving sleep. Sleep experts recommend a ‘wind down’ routine where you switch off all electronics 1-2 hrs before bed to improve sleep quantity & quality. 10
6. Watch your Caffeine Intake – Excess Caffeine can affect our nervous system by revving up stress hormones in the body like adrenaline & cortisol, this can affect our anxiety levels, mood and sleep. I recommend limiting yourself to no more than 2 caffeinated beverages a day, ideally before 2pm.
7. Alcohol in Moderation – The current guidelines from the HSE for ‘low risk’
alcohol intake is 11 units per week for women (approx. 5 medium glasses of wine) and 17 for men. Note - this is a limit not a target! If you have a weight loss goal, limiting your intake further is advisable.
Strawberry & Spinach Salad with Feta & Toasted Pecans R ich in vitamin C which boosts immunity and skin elasticity R ich in folate, B vitamins iron and magnesium which support energy metabolism R ich in healthy fats which support heart, brain & bone health Salad Ingredients 4 fistfuls of baby spinach leaves (100g approx.) 10 strawberries, sliced widthways 70g feta cheese, cubed/crumbled 10 pecans
Serves 2
Balsamic dressing 2tbsp. extra virgin olive oil 3 tbsp. balsamic vinegar 1 tbsp. honey 1.5 tbsp. lemon juice Pinch of sea salt
Bursting
with skin-loving antioxidants!
Method To quickly toast the pecans, heat a non-stick pan over medium-high heat, add the pecans, then reduce the heat to medium and toss the pecans for about 2-4 minutes, taking care not to burn them The pecans should be one shade lighter after toasting. Allow to cool. Meanwhile, arrange the spinach leaves in a large salad bowl and scatter the strawberries, feta and walnuts on top. In a small cup or jam jar, stir/shake the dressing ingredients until well combined. Pour dressing over the salad right before serving and enjoy!
Typical nutritional content per serving: 386 Calories
32.6g Fat
8.4g Saturates
434mg Sodium
14g Sugars
8.5g Protein
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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
• Molasses
• Xylose
• Rice syrup
• Honey
• Corn syrup
• Invert sugar
• Corn sweetener
• Malt syrup
• Barley malt syrup
• Sorghum syrup
• Lactose
• Fruit juice concentrate
Some well-known breakfast cereal brands can have up to 25 grams of sugar in one serving. A slice of bread contains 3.5 grams of sugar.
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 number of servings per container (package). Nutrition
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. 12
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 Keeping your blood sugar stable is key for weight management. Eating little and often is the right way to go to keep blood sugar stable which is key to weight management. Keeping your blood sugars level results in consistent energy and good concentration. Snack on proteins and carbohydrates together.
Healthy snack ideas: • Fresh fruit with some almonds/walnuts/pecans
DID YOU KNOW...
• 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).
that the recomm ended daily calorie intake fo r women trying to lose w eight is 1,200 and for m en is 1,800 calories?
• Some people consume their daily calorie intake in the consumption of fizzy drinks, lattes and alcohol even before they eat. A regular latte made with milk can have up to 16 grams 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.
1x
can = daily sugar intake.
330ml Can
1 litre Bottle
1 x fast food meal = daily calorie intake for a woman trying to lose weight.
2 litre Bottle
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Large Hamburger
Medium Fries
Large Coke
550 cal.
380 cal.
310 cal.
= 1,240 calories.
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 ahead...
Health Tip
Avoid ‘bre akfast cereals’, th ey are load ed with unne cessary su g ars and have little or no nutritiona l 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.
Eggs Eggs are a complete protein and have all 8 amino acids. • Soft boiled egg with 1 slice of wholegrain toast. • Egg omelette – 2 large eggs and a little milk and coconut oil (or low fat cooking spray) to cook. (Add onion/mushrooms/ tomatoes). • Poached egg on 1 slice of wholegrain toast.
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Omelette – serving suggestion
Lunches
A favourite !
• Wholemeal wrap with hummus, lettuce, onion and plain chicken or turkey (pack with as much veg as you like to add variety). • 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. • Elsa Jones’ Strawberry & Spinach Salad with Feta & Toasted Pecans (see page 7 for recipe).
Dinners • Salmon/Tuna/Cod/Mackerel (choose one) served with 3 tablespoons of brown rice and green vegetables or stir fry vegetables 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 overnight).
Delicious! Fruit & Vegetables
A healthy, balanced plate 15
Healthy Carbs Protein
SHOPPING LIST ur out o at Check ’ Blog loyds r L e v y.ie fo ‘Lo rmac a h p d s n lloyd ricks a tips, t a r t x e s! recipe
• Eggs • Plain natural yogurt • Honey / maple / agave syrup - use very sparingly • Porridge oats (not quick oats) • Almond milk (Try to get unsweetened nut milks) • Peanut butter (100% peanuts only! No sugar!) • Coconut oil • Brown rice or Basmati rice / brown pasta • Sweet potatoes • Dark chocolate (70% cocoa) • Green vegetables (frozen if you wish): broccoli, asparagus, cabbage, peas, peppers, green beans • Ginger / garlic / soy sauce
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• Herbs and spices (get the ones you like): paprika, cumin, curry, thyme, coriander, black pepper, cinnamon, turmeric • Onions, carrots, mushrooms • Balsamic vinegar • Lean meats: turkey mince, chicken breasts • Fish: your choice of tuna, salmon, mackerel • Rice cakes (plain wholemeal versions) • Fruit – apples, kiwis, pears, oranges • Nuts - almond & walnuts • Olive oil or Udo’s Choice Oils* (mix with balsamic vinegar for a salad dressing + add spices) *do not cook with this oil • Avocados (add half into salad)
• Pasata sauce / pesto / tinned tomatoes / hummus (1 tin of chickpeas)
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WEEK 1
Date:
Mon Breakfast
Afternoon Snack
Morning Snack
Dinner
Lunch
Evening Snack
Tue Breakfast
Afternoon Snack
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TIP
of the week
Eat a diet full of colour (fruits and vegetables).
Fri Breakfast
Afternoon Snack
Morning Snack
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Sat Breakfast
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Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:
Advice:
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WEEK 2
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TIP
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way to Eating little and often is the right key is go to keep blood sugar stable which to weight management.
Breakfast
Afternoon Snack
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WEEK 3
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TIP
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Fri
you do and Get moving – enjoy what t you. or get a fitness buddy to supp
Breakfast
Afternoon Snack
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WEEK 4
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TIP
Eat healthy fats.
of the week
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WEEK 5
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TIP
of the week
Eat your whole grains.
Fri Breakfast
Afternoon Snack
Morning Snack
Dinner
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WEEK 6
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TIP
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Fri
h out for Be a detective with food labels. Watc d up! y ad hidden sugars in food/ drinks - the
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WEEK 7
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TIP
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Take your time and savour your meals. Avoid screens during mealtimes and focus on your delicious and nutritious food!
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WEEK 8
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Get 8+ hours of sleep a night. Simple meditation before bedtime can help to you unwind.
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