Reader's Digest ChangeOne

the world-wide bestseller new edition

the diet and fitness plan The Reader’s Digest 12-week program that will change your life forever

Contents Introduction............................................................ 8

Part 1

Part 3

ChangeOne Quick-start guide................................ 12 Welcome to ChangeOne......................................... 14 Week 1: Breakfast.................................................. 24 Week 2: Lunch....................................................... 40 Week 3: Snacks...................................................... 60 Week 4: Dinner...................................................... 84 Week 5: Eating out............................................... 110 Week 6: Weekends & celebrations........................ 128 Week 7: Fixing your kitchen................................ 152 Week 8: How am I doing?.................................... 166 Week 9: Stress relief............................................ 182 Week 10: Superfoods........................................... 196 Week 11: Keeping on track.................................. 212 Week 12: ChangeOne‌for life! ........................... 220

Meals & recipes....................................................

Breakfasts........................................................

Lunches...........................................................

Dinners............................................................

Snacks & desserts............................................

Meal plans & shopping guide...............................

Personal tools......................................................

ChangeOne contract........................................

Your healthy weight calculator.........................

Hunger profile..................................................

Daily food diary...............................................

Daily activity log..............................................

Progress log.....................................................

ChangeOne Diet

ChangeOne Resources 308 309 312 318 326 331 341 342 343 344 345 346 347

Index................................................................... 348

Part 2

ChangeOne Fitness The truth about fitness........................................

Get ready for action.............................................

Get walking.........................................................

Get outdoors.......................................................

Get stronger........................................................

Get active............................................................

236 246 256 264 272 296

Introduction

A program that works How many diet plans have you tried? High protein? High carbohydrates? Low fat? Only eat grapefruit, or cabbage?

of what we eat, which is what ChangeOne will do for you.

You know the feeling. For a few weeks the latest fad seems

In this book you’ll learn to:

to be working. You lose a few kilos, feel better about yourself

on what you eat. For all the talk about carbs, p ­ rotein

like a boomerang, and with a vengeance. Now you’re left with

and fat, the thing that matters most is balancing how

two problems: you still have those kilos to lose and you feel

many kilojoules you eat in a day with how many

like a failure.

kilojoules you burn in a day.

That’s why we created ChangeOne, the diet and fitness you love to eat. And you’ll be stronger, in body and mind.

By using advice from America’s top nutritionists and dietitians and specially adapting it to Australia and New Zealand, we have come up with this completely original eating and fitness plan that takes the weight off…and keeps it off. In only 12 weeks – with just one simple change each week – you will win the weight-loss battle.

ChangeOne is easy. It’s different. And thanks to our testing, we know it works.

There’s so much more at stake than looking good.

Nearly two-thirds of the adult population in Australia and New Zealand is overweight, and around half of that group is clinically obese. That percentage in Australia alone has doubled since 1980. Obesity is now a national crisis in both countries, seriously affecting people’s life e ­ xpect­ancy and quality of life. Preventable diseases are now appearing in young people as well as the middle-aged and the elderly as a direct result of obesity. For instance, an increasing number of children are developing type 2 diabetes. It has been estimated that nearly two-thirds of cases of type 2 diabetes in men, and three-quarters in women, could have been avoided if being overweight were not an issue.

But that shouldn’t be a surprise to us. Eating has become a national pastime in Australia and New Zealand. In shopping centres everywhere, restaurants and retailers have turned shopping and eating into a full-time hobby. On the road, fast‑food outlets and takeaway places are legion. Shopping for food can be fattening, too. In many supermarkets, chocolate bars are just waiting for you at the checkout.

8

n Put the focus back on how much you eat, rather than

and life in general, and then, bang – the weight comes back

plan. You will lose weight without giving up the foods

Lose weight without giving up the foods you love.

So what’s the answer? A commitment to regaining c ­ ontrol

n Make permanent changes to how you eat and live.

This is a program meant for life, not just 12 weeks. n Feel confident that the advice we offer is based on

thorough, sound scientific research. n Enjoy the fact that ChangeOne is an easy, commonsense

weight-loss program that actually works.

This new edition of ChangeOne will help yet more people transform their lives through healthier eating and movement.

Read the ‘success stories’ in this book, and you’ll see the response has been a resounding, ‘Yes! It works!’

ChangeOne is one of the only weight-loss programs around that carefully meshes an eating program with exercise and lifestyle advice. Diet alone isn’t enough to keep weight off.

To make lasting changes, you need a well-rounded approach, one that bolsters your self-­confidence and gets you a lot more active and happy.

While the first edition of ChangeOne featured loads of exercise advice and programs, it was based on conventional wisdom about fitness and movement. In this updated edition, we’ve exploded much of the popular thinking about fitness and come up with an approach that’s a whole lot easier, more sensible and more intuitively appealing. You’ll love our 10-minute-a-day strength and stretching plan, and you’ll nod your head in agreement when we explain why how much time you spend outdoors is a top indicator of how healthy your lifestyle is.

Put it all together, and in only 12 weeks, you will get the training and practice you need to help win the weight-loss battle permanently. ChangeOne is easy. It’s different. And it works. Using the ideas in this book, you can take charge of your life today, and you can succeed!

9

2–3 CDs About 55–85 grams Use for sandwich meats, sliced cheese Takeaway coffee cup About 250 ml Use for milk, yogurt, soups

Cricket ball About 1 cup Use for cereal, rice, pasta

Serve guide

These shapes will help you visualise serve sizes in ChangeOne meals.

Tennis ball About 2 ⁄3 cup Use for bread, rolls, potatoes, small serves of starch

Chequebook About 165 grams Use for serves of chicken breast fillet, light-fleshed fish

2 golf balls About ½ cup Use for beans, hot cereals

Deck of cards About 85–110 grams Use for serves of beef, chicken, pork, salmon

Quick-start guide

ChangeOne

Quick-start guide

ChangeOne eating

The key principles

The central theme of our 12–week program is that all foods are allowed in appropriate

1. Make one change at a time. You can’t become a new person overnight; lasting change

amounts. Most people will eat about 5500 kilojoules a day on this plan. Larger or more active people can add roughly 1500 kilojoules through extra serves of grain or protein each day. Here’s an overview of the first four weeks.

requires a measured approach.

2. The secret of weight loss is understanding serve sizes, not maths. If you don’t want to count kilojoules for the rest of your life, don’t diet that way.

3. All foods are allowed. Let your meals be a source of healthy enjoyment and never skimp on flavour or pleasure.

Week 1: Breakfast

Week 3: Snacks

Around 1250 kilojoules

Up to 840 kilojoules

Eat a healthy breakfast and love it, even

Yes, you can have your cake – twice a day,

if you don’t normally eat anything.

if you watch yourself.

The basic menu

l

l

biscuits, nuts in the shell or popcorn

O ne grain or starch – roughly 1 cricket ball’s worth of ready-to-eat cereal; a slice

Savoury – 1 handful of crisps, savoury

l

Sweet – 1 palmful of M&Ms, jelly beans, malted milk balls, raisins, boiled lollies;

of toast; or a roll (tennis ball).

4. Eating for a healthy weight is the same as eating for health. Think of ChangeOne as a way of life, and this will be the last time you have to lose weight.

ChangeOne living While the first four weeks cover meals, the next eight weeks offer essential health lessons.

Each week takes on an aspect of daily life that influences how you eat.

or a fun-size chocolate bar.

Week 5: Eating out

Week 9: Stress relief

Baked – 2 small biscuits; 1 cupcake; or a

We’ll ask you to go out for meals at least

Stress has a way of sneaking up on you and

5 cm square brownie ( ⁄ 2 business card).

twice this week (yes, you have to visit

eating often serves as a coping mechanism.

Frozen – 2 golf balls’ worth of frozen

restaurants) to practise ordering, and

We’ll help you to identify and relieve those

Variations: champagne brunches, smoked

yogurt, sorbet or reduced-fat ice-cream;

eating, only what you want.

hidden pressures.

salmon and bagels, even a morning parfait

1

are fine if done the ChangeOne way.

or an icy pole or fruit ice confection.

Week 6: Weekends & celebrations

Week 10: Superfoods

l

One high-calcium dairy food – 1 cup (250 ml) low-fat milk; or 1 tub (150 g) low-fat yogurt.

l

l

F ruit – one piece or an equivalent amount of melon or berries.

1

l

⁄ 2 tennis ball’s worth of regular ice-cream;

Week 2: Lunch

Week 4: Dinner

Around 1500 kilojoules

Around 1900 kilojoules

You’ll learn to recognise a sensible lunch that

A full day’s worth of dieting begins this

fits your lifestyle and tastes.

week, and you’ll never look back.

The basic menu

The basic menu

l

l

O ne grain or starch – 1 tennis ball’s worth

l

One protein – 1 tennis ball’s worth of

of potato or a bread roll; two slices of

prawns, scallops or crab; 1 deck of card’s

sandwich bread; or a serve of pasta or rice.

worth of chicken fillet, beef or salmon;

O ne protein – a small hamburger; thin

or a serve of white fish the size of a

palm-size slice of reduced-fat cheese;

chequebook.

or 3 CD-size pieces of cooked deli meat. l

l

l

One grain or starch – 1 tennis ball’s worth of rice, pasta, noodles or bread.

Fruit – one piece or an equivalent amount

Vegetables – as much as you want.

Plan to get together with family or friends, and not only will you be able to enjoy yourself, you’ll learn to gracefully say ‘no’ when your mum or aunt turns into a food pusher.

Week 7: Fixing your kitchen Take a hard look inside your refrigerator and pantry. Is the food you see going to help you lose weight or undermine your efforts?

Week 8: How am I doing?

Everybody take a deep breath. You’re two

of melon or berries.

l

V egetables – as much as you want.

Variations: casseroles, Chinese buffets,

stop and assess your progress and clear

grilled kebabs, stir-fries, barbecues.

any blockages.

Variations: soups, salads and wraps can

months into the program so it’s time to

Yes, eat the foods you love on ChangeOne. But you might wish to incorporate these foods that provide particularly good weight-loss benefits.

Week 11: Keeping on track If the kilos start to return, they won’t do it all at once. Your goal is to devise your own ‘First Alert’ program that will help you contain the gain.

Week 12: ChangeOne…for life!

You made it! So don’t let boredom ruin the new you. Here’s how you can make great food an ongoing source of pleasure – and maintain your weight loss.

all work fine with sensible serve sizes.

12

13

Welcome to changeone

Quiz

Quiz score Now add up your score. If you had a total of 22 or more, you’re ready, but a lower score is no cause for alarm. Many dieters feel grim about their chances early on. Look for the ones or twos in your responses, then read the answers below to boost your readiness.

Ready, steady…lose Yes, you want to lose weight. But before you start, it’s worth checking to make sure you’ve got what it takes to succeed. To test your readiness, answer these 10 questions by circling the appropriate number in the right-hand column.

1. Which term best describes your

6. How important is losing weight to

attitude towards losing weight?

your health?

Enthusiastic

4

Very important

3

Positive

3

Somewhat important

2

Lukewarm

2

Not very important at all

1

Resigned

1

7. How well do you deal with stresses and strains in your life?

2. How much weight do you want

to lose?

Very effectively

3

4.5–9 kg

4

So-so

2

9.5–18 kg

3

1

18.5–27 kg

2

8.

28 kg or more

1

I get frazzled easily

How much time do you spend in front of the TV on a typical day?

3. How would you rate your chances

Less than an hour

4

of reaching your goal?

One to two hours

3

Excellent

4

Three to four hours

2

3

Four or more hours

1

So-so

2

Poor

1

9. Which of these statements best

Very good

4. How do you feel about being physically active?

describes your knowledge about losing weight and keeping it off:

I know what it takes

4

Enjoy it

3

I’m pretty sure I know

3

Don’t really mind it

2

Hate it

1

I’m confused by conflicting advice and diet plans

2

I have no idea where to start

1

5. Which of the following statements best describes you?

Once I make up my mind to do something, I do it

3

My intentions are good, but my 2 will-power is sometimes weak

I tend to get discouraged easily 1

10. Think about the people closest to you. How are they likely to react to your decision to diet?

2. Experts say your first goal should be about 10 per cent of your current weight.

With a reasonable goal, you’re less likely to get discouraged before you reach the finishing line. It may not seem like much, but people who lose 10 per cent look better, feel more confident and energetic, and are ready to set their next goal.

3. Despite discouraging words to the

to ward off hunger; ways to navigate restaurants; and ways to satisfy your sweet tooth on fewer kilojoules.

6. Better health is a bonus for everyone who sheds excess weight. Carrying around too much weight increases your risk of diabetes, heart disease and some cancers. The changes in ChangeOne are designed to help you not only to lose weight but also to become healthier.

7. Too much stress can undermine even the most determined dieter’s plans. All of us face stresses and strains in our lives. What matters is how you deal with them. In ChangeOne we’ll introduce you to effective ways to take the sting out of stress – techniques that will help you get through even the rockiest times.

contrary, many people do lose weight and keep it off. Researchers at two American universities have been keeping track, in the National Weight Control Registry, of people who succeed at weight loss. We’ll share many of the strategies that spell success for these successful slimmers.

8. The more television people watch, studies show, the more they’re likely to weigh. Ask yourself this: would you be willing to give up just half an hour of TV three times a week to lose weight and feel a whole lot better? If so, you’ve just jumpstarted your chances of success.

4. Not everyone likes to get hot and

9. Feeling a little unsure of the facts?

sweaty. But you’ll stand a better chance of succeeding if you become more active – walking, swimming or playing football with the kids, riding a bicycle round the neighbourhood, gardening, taking the stairs instead of the lift.

Don’t worry. In ChangeOne, we do more than just tell you what to do. We explain why, based on the solid research. The more you know about gaining and losing weight, the better your chances of meeting your goal.

Very enthusiastically

4

5. A lot of frustrated dieters want to

10. The support of family and friends

Somewhat positively

3

Sceptically

2

put the blame on will-power failures.

The surprising truth is that you don’t need a rock-solid will to lose weight.

You need strategies that will spare you from having to rely on will-power all the time. You’ll find them here: ways

makes a big difference when you’re trying to make a change for the better. But they may not be as supportive as you’d like.

If that’s true for you, remember that you are the only person whose opinion matters.

You can do this on your own.

Negatively Turn to the next page to add up your score.

17

1. Enthusiasm doesn’t guarantee success, but it does help. If yours needs a tune-up, draw a line down the middle of a piece of paper. In the left-hand column, write all the benefits you expect to get from losing weight. In the right column, jot down all the obstacles you anticipate. Finally, begin thinking about ways you could get around those obstacles in order to achieve the benefits you’ve listed.

1

18

week 1: breakfast

Why breakfast is the key If you usually skip breakfast, you may need a little con­ vincing to get you started. Many of the volunteers who tested ChangeOne weren’t breakfast eaters either. What they discovered was that starting the day with a healthy meal was the single most important change they made. ‘I was amazed, really amazed’, one ChangeOne volunteer told us.

‘Starting to eat breakfast changed the way I ate all day long.

It really made the difference.’

Don’t just take our word for it. In an experiment conducted at Vanderbilt University in Nashville, Tennessee, researchers recruited overweight women who usually skipped breakfast.

All the women were put on a 5000-kilojoules-a-day diet. One group divided kilojoules between just two meals: lunch and

Four out of five successful dieters eat breakfast every day of the week.

dinner. The second group ate those meals plus breakfast.

Twelve weeks on, the breakfast eaters had lost 7.7 kilograms;

Pancakes with berries 4 pancakes 1⁄ 2

tablespoon maple syrup (1 syrup bottle cap)

1⁄ 2

cup (85 g) strawberries, sliced

(2 golf balls) 3⁄ 4

cup (190 ml) reduced-fat milk

1276 kJ, 305 kcal, 15 g protein, 10 g fat (3 g sat fat), 65 mg cholesterol, 39 g carbohydrate (25 g sugars), 3 g fibre, 413 mg sodium

pancakes Makes 16 pancakes to serve 4 1 ⁄ 2 cup (75 g) self-raising flour 11 ⁄ 2 teaspoons caster sugar 1 ⁄ 4 teaspoon bicarbonate of soda 3 ⁄ 4 cup (190 ml) buttermilk 1 tablespoon vegetable oil 1 medium egg 1 ⁄ 2 teaspoon pure vanilla essence

Instead of

1. Whisk the flour, sugar and bicarbonate of soda in a bowl. Make a well in the centre. In another bowl, whisk the buttermilk, oil, egg and vanilla essence until blended. Pour into the well in the flour and whisk to combine.

Allow batter to stand for 5 minutes.

Wait a minute, you might say. Weren’t both groups con­ suming the same number of kilojoules? No, the researchers concluded. The women who ate breakfast were more likely to stick to the 5000-kilojoule diet. Those who went hungry until lunch were more likely to cheat a little.

If you skip breakfast, this study showed, you’re likely to eat more, not less, than if you start the day with a meal.

2. Meanwhile, coat a large non-stick frying pan with cooking spray and set over medium heat until hot but not smoking.

Breakfast serves

3. For each pancake, pour 1 tablespoon batter into the pan. Cook for 3 minutes or until bubbles appear on the surface and begin to burst. Turn and cook for 1 to 2 minutes or until the other side is golden.

To help you to assess serve sizes, we use both standard measurements and the ChangeOne serve-size guide. In the breakfast serves below, members of the 7000 Club can double the starch or grain serve.

4. Make 4 pancakes for yourself. If not

Type of food

cooking for others, you can cover the extra batter and keep in the fridge for the next day. Or cook all the pancakes, wrap the extra in foil and keep in the fridge for a day or the freezer for a week. Reheat wrapped pancakes in a 180ºC oven for 10 minutes.

One starch or Cornflakes 1 cup (25 g) 1 ⁄ 2 cup (115 g) grain Porridge

Toast 1 slice

Bread roll Small (50 g)

Try

4 pancakes 1 slice French toast or 1 slice cinnamon toast (standard bread slice) Maple syrup fresh fruit coulis

26

the women who skipped breakfast had shed 5.9 kilograms.

Example

Amount

ChangeOne guide

Cricket ball 2 golf balls Tennis ball

One dairy or Low-fat milk high-calcium food Low-fat yogurt

1 cup (250 ml) 1 tub (150 g)

Takeaway coffee cup

One piece of fruit Orange, apple

Berries, cut fruit

1 1 ⁄ 2 cup (115 g)

1 fist Cupped handful

Optional

1 teaspoon 1 tablespoon

Thumb tip Thumb

Butter, jam Nuts

27

Wee k

2

Lunch Contrary to what you’ve heard, the single biggest problem any slimmer faces in the battle of the bulge isn’t what they eat, it’s how much. We now annually consume more food per person, on average, than we did 15 or 20 years ago.

How is that possible? Take a look at lunch.

Double cheeseburgers with two rashers of bacon, extralarge soft drinks, super-size chips – runaway inflation has hit the lunch counter.

This week sanity prevails. You’ll eat delicious lunches that satisfy without having to resort to excess.

For many people lunch presents the biggest challenge of the day. We grab our midday meals in the middle of crowded schedules, work, errands and distractions. And because lunch is the meal we’re least likely to eat at home, we typically have less control over what’s on the menu.

But that’s all the more reason for you to learn ways to make lunch a great-tasting, sensible meal. With some advance planning, and by using the lunches in this chapter and on pages 312 to 317, you’ll be able to keep your kilojoules in line and still enjoy your midday meal.

40

Pizza and salad Pita pizza: 1 mini pita bread (60 g) 1 tablespoon tomato sauce (1 thumb) 1 ⁄ 4 cup (25 g) reduced-fat mozzarella, grated (surface of palm) Grilled vegetables

1 green salad with 1 tablespoon fat-free dressing (1 salad-dressing cap)

or 2 teaspoons vinaigrette (2 thumb tips) 1 apple To prepare pizza: Spread sauce on the pita bread, sprinkle with cheese, top with grilled vegetables and bake at 180ºC for 5 minutes or until cheese bubbles. For ham or pepperoni pizza, use half the amount of cheese and top with 2 thin slices of meat.

1424 kJ, 340 kcal, 14 g protein, 6 g fat (3 g sat fat), 19 mg cholesterol, 57 g carbohydrate (28 g sugars), 6 g fibre, 978 mg sodium

Tips for T o p p ing s As most vegetables in ChangeOne are unlimited, you can pile on as many as you like. n Artichokes, canned in water n Broccoli n Capsicum, fresh or roasted n Corn kernels n Mushrooms, fresh or grilled n Onion, chopped n Rocket n Spinach n Tomato, sliced n Zucchini, grilled

41

Week 4: dinner Dinner

Pasta perfect Who doesn’t love the taste and texture of spaghetti and noodles? Our advice: skip the ready-made tomato sauce and experiment for fun and flavour.

Italian Salad

T i p s f o r c o o k ing p a s ta

Serves 4 1 cos lettuce, torn into bite-size pieces 1 ⁄ 2 cup (70 g) pitted black olives, chopped 2 ⁄ 3 cup (85 g) red capsicum, diced 2 ⁄ 3 cup (85 g) green capsicum, diced 1 ⁄ 4 cup (35 g) pine nuts 1 ⁄ 2 cup (85 g) canned or boiled chickpeas

1. Mix all the ingredients together in a large salad bowl.

2. Toss with fat-free dressing and serve.

The biggest challenge in cooking pasta is preventing it from sticking together.

Follow this advice for perfect pasta. n Use a large pan – big enough to hold 12 to 24 cups (3–6 litres) of water for each 225 g of dry pasta. n Bring the water to a rolling boil before adding the pasta (salting the water is optional but not recommended if you are watching your sodium intake).

Adding oil will not prevent sticking. n Turn up the heat so that the water continues to boil gently after the pasta is added. Stir from time to time. n Cook until al dente (see packet for suggested time). Reserve 1⁄ 2 cup (125 ml) of the cooking water. Drain pasta in a colander; do not rinse. n Toss with sauce immediately, or place in a bowl with reserved cooking water and keep covered until ready to serve.

A b o u t p a s ta p rimavera

Pasta primavera dinner Pasta primavera (2 cricket balls) Italian salad (2 cricket balls) 1873 kJ, 448 kcal, 19 g protein, 20 g fat (3 g sat fat), 5 mg cholesterol, 48 g carbohydrate (8 g sugars), 10 g fibre, 456 mg sodium

Pasta Primavera Serves 4 2 tablespoons olive oil 4 roma tomatoes, coarsely chopped 1 medium carrot, peeled and cut into thin slices 2 cloves garlic, thinly sliced 1 cup (75 g) sliced mushrooms 3 ⁄ 4 cup (185 ml) salt-reduced chicken or vegetable stock 500 g asparagus, trimmed, blanched in boiling water

100

1 cup (150 g) frozen peas, thawed 1 medium yellow zucchini cut into 1.25 cm-thick slices 1 ⁄ 4 cup finely chopped basil 1 ⁄ 4 cup (20 g) grated parmesan 200 g fettuccine

1. Heat oil in a medium non-stick saucepan over medium heat. Add tomato, carrot and garlic. Cook 10 minutes. Add mushroom and stock. Cook 10 minutes. Add asparagus, peas and zucchini. Cook until all the vegetables are tender, about 2 minutes. Add basil and parmesan. Cover; set aside.

2. While sauce is cooking, cook pasta in a large saucepan of lightly salted boiling water until al dente, following packet instructions.

Drain. Place in a serving bowl. Add vegetable sauce and toss to combine.

With so many vegetables, pasta primavera can be wonderfully healthy. n Asparagus, a popular primavera vegetable, is a good source of energy-releasing B vitamins, including folate, which lowers the risk of heart disease and stroke. With calcium and magnesium to maintain strong bones, asparagus is an all-around super food. n To add more fibre, make this dish with wholemeal or buckwheat pasta. n Mixing in broccoli, spinach, tomato and other vegetables would add flavour and colour, but few additional kilojoules. n Enjoy this dish with frozen vegetables when fresh are out of season. Frozen vegetables are just as rich in vitamins and minerals.

Instead of primavera Although primavera means springtime, this dish is delicious year-round. What makes it so versatile is that you can mix and match ingredients almost any way you like.

Instead of

Try

Fresh asparagus and zucchini Frozen mixed vegetables

Why

Always in season

Parmesan

Mature pecorino

Sharper flavour

Milk

240 g ricotta cheese Tomato sauce

Creamier Kids may prefer it

Fettuccine

Buckwheat pasta

More fibre

Fresh basil

Dried rosemary or oregano Heartier, deeper flavour

Serve bonus: Increase all vegetables.

101

snacks & desserts

Fruit desserts

A b o u t l o w - f at an d re d u c e d - f at d airy p r o d u c t s

What could be more refreshing than a fruit-based dessert? Fruit adds colour and flavour to so many sweet dishes, together with weight-controlling fibre, vitamins and a whole host of other beneficial nutrients. Your family and friends will never know that you’ve lightened up the sweet course with these 420 kilojoule serves.

Blueberry mousse Serves 4 1 ⁄ 2 cup (125 ml) reduced-fat milk 2 tablespoons dried skim milk 3 cups (450 g) blueberries 1 ⁄ 4 cup (50 g) plus 1 teaspoon caster sugar 1 ⁄ 2 cup (125 g) low-fat natural yogurt 11 ⁄ 2 teaspoons powdered gelatine 2 tablespoons cold water

1. Combine the milk and dried milk in a small bowl and whisk until well blended.

Place in the freezer for up to 30 minutes.

2. Reserve 1⁄ 2 cup (75 g) of the blueberries,

melon Salad with Raspberry Vinaigrette Serves 4 1 tablespoon hulled pumpkin seeds 4 tablespoons sugar-free seedless raspberry jam 1 tablespoon balsamic vinegar 2 teaspoons lemon juice 1 ⁄ 4 teaspoon ground cinnamon 1 large rockmelon or other orange fleshed melon, cut into 8 wedges 1 cup (150 g) blueberries

1. Toast the pumpkin seeds in a small, heavy frying pan over medium heat for about 5 minutes or until they begin to pop. Set aside to cool.

2. Whisk together the raspberry jam, vinegar, lemon juice and cinnamon in a large bowl.

328

Add the melon and blueberries and toss to combine. Sprinkle with the seeds.

3. One serve is 2 rockmelon wedges, a golf ball–sized serve of blueberries, and 1 teaspoon (thumb tip) of pumpkin seeds.

A b o u t mel o n s Melons – rockmelon, honeydew melon and watermelon – are among the lowestkilojoule fruit because they have a high high content and sugar less sugar waterwater content and less than than other other fruit. Orange-fleshed is is fruit. Orange-fleshed melonmelon especially rich in vitamins C and A, two important nutrients that you get mainly from fruit and vegetables. A serve of melon cubes about the size of a fist contains between 200 and 250 kilojoules.

and combine the rest with the 1⁄ 4 cup (50 g) sugar in a medium saucepan over low heat.

Bring to a simmer, stirring to dissolve the sugar, then cook for about 10 minutes or until the berries have broken up and the mixture has reduced to about 1 cup (250 ml).

Cool to room temperature, then stir in three-quarters of the yogurt.

3. Sprinkle the gelatine over the cold water in a heatproof measuring jug. Soften for 5 minutes, then place jug in a saucepan of simmering water for 2 minutes or until the gelatine has dissolved completely. Cool.

4. Whisk the chilled milk until thick and soft peaks form. Whisk in the remaining teaspoon sugar and the gelatine mixture. Fold into the blueberry mixture.

5. Spoon into 4 dessert bowls or glasses.

Chill for 2 hours or until set. Just before serving, top with the remaining yogurt and the reserved blueberries.

Low-fat and reduced-fat dairy products can be used to make creamy desserts with far fewer kilojoules than those made with cream. In this recipe, a mixture of reduced-fat milk and dried skim milk is chilled, then whisked to a fluffy consistency. Gelatine helps to keep the whisked milk firm. A measure of 1 cup (250 ml) of the whisked milk mixture supplies about 240 kilojoules; the same quantity of whipped cream has more than 1680! Use low-fat yogurt in the same way as the milk mixture.

T i p s f o r u s ing gelatine n Gelatine helps to ‘set’ desserts made

with lower-fat dairy products instead of whipped or double cream. n Use only the amount called for in the recipe. More is not better – you would end up with a rubbery texture. n When warming softened gelatine, stir well until all the granules dissolve.

Undissolved gelatine will give the dessert a grainy texture. n Refrigerate desserts made with gelatine, but do not freeze: freezing will cause them to separate.

ab o u t berrie s You can make this dessert with any of your favourite berries: blueberries, straw­ berries, raspberries, blackberries or a combination. All have health-promoting qualities. Blueberries supply the most antioxidants – naturally occurring plant compounds that help to protect the body’s cells from damage, guarding against ­cancer and keeping blood vessels sound.

Rasp­berries and blackberries supply the most fibre. Straw­berries are lowest in kilojoules and richest in vitamin C.

329

get stronger

The upper-body

Routine continued

n Exercise four

Triceps kickback

1

Grasp a dumbbell in your left hand and place your right knee and hand on a chair

seat so your back is parallel to the floor. Hold your left elbow at your side so your arm is bent at a 90-degree angle and your forearm is perpendicular to the floor.

2

1

Extend your elbow and move your hand backwards until your forearm is parallel

to the floor. Pause, then lower to the starting position. Complete 8 to 12 repetitions, then

2

1

switch sides.

n Exercise Three

Curl and press

1

Sit on a chair (preferably one without arms) with your feet flat on the floor. Hold a light

dumbbell in each hand with your arms extended down at your sides.

2

Keeping your upper body stable, bend your elbows and curl the weights up towards

your shoulders.

3

Immediately rotate your wrists so your palms are facing away from you and press the weights

overhead. Pause, then reverse the move, lowering the weights to your shoulders, rotating your palms

2

in toward your body, and lowering the weights back down to your sides. Do 8 to 12 repetitions.

3

281

Meal Plans & shopping guide

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

Smoothie ­breakfast (page 309)

Bagel delight (page 31)

Breakfast on the go (page 32)

A perfect bowl of cereal (page 34)

Egg on a roll (page 25)

Pancakes with berries (page 26)

Streusel cake (page 231)

l l

Tropical smoothie Toasted English muffin, half spread with peanut butter

l

l

Half bagel topped with cream cheese and jam Yogurt with sliced ripe peach

l l

Muesli bar Yogurt topped with blueberries

l

l

Bran flakes topped with raisins and chopped nuts Skim or reducedfat milk

l

l l

Scrambled egg on a wholemeal roll Fresh fruit salad Skim or reducedfat milk

l

l

Lunch

Chef’s salad (page 46) l

l

l

Green salad topped with sliced chicken breast, ham and cheese Crusty wholegrain roll Diced melon

Soup and sandwich (page 312) l

l

l

Hearty split pea soup Bavarian sandwich Seasonal fruit

eating O u t Friendly ­hamburger (page 52)

Hamburger with lettuce, tomato and condiments l Tossed green salad

Baked tortilla chips dipped in salsa

Cocoa made with skim milk

Baked apple (page 74)

Dinner

Fish from the grill (page 322)

Beef stew dinner (page 94)

Thai noodle salad (page 104)

l

l

Snack/ Dessert

332

Barbecued fish with salsa, accompanied by grilled mixed onions Wild and white rice

Blueberry mousse (page 329)

l

Beef stew Egg noodles

l l l

l

Snack

l

Pizza and salad (page 41)

l

Thai noodle salad

Pita pizza Green salad Apple

Soup and salad (page 42) l

l

l

Frozen yogurt

eating O u t Italian (page 114) l

l

l l

Melon with ­prosciutto Pasta arrabbiata with parmesan Mixed salad Fresh figs

Vegetable soup with breadsticks Green salad topped with chicken Green or red grapes

Vita-Weat with lowfat cottage cheese

Pantry stew (page 158) l

l

Chickpea, sweet potato and carrot stew Garlic bread

Deli sandwich (page 54) l

l

l

Yogurt smoothie

Glazed bananas (page 74)

kim or reducedS fat milk

Brunch Hummus and pita Crudités platter (raw vegetables) The Sunday omelette (page 134) l

l

l

Vegetable cheese omelette Chunky oven chips Melon wedge Orange juice

Tub of natural yogurt topped with fruit

eating O u t Chinese (page 116) l l

l

Latte made with skim or reduced-fat milk

Chicken and gruyère sandwich Shredded vegetables Melon salad

l

l

l

Frozen yogurt

Vanilla pancakes topped with maple syrup and sliced strawberries Skim or reducedfat milk

Hot-and-sour soup Prawns stir-fried with ginger and spring onions (scallions) Plain boiled rice Fresh pineapple

Microwave popcorn

Fish parcels with Spanish rice (page 102) l

l

B aked salmon parcels with tomatoes Spanish rice

Apple

333

personal tools

Date:

Progress log

Hunger profile Instructions: Make a copy of this form and carry it with you during the day. Every time you get hungry, record the time, how you felt (tired, bored, ravenous, stressed out, just plain hungry), what you ate or what you did instead of eating (took a walk, distracted yourself with work). This will help you to determine your eating habits – both good and bad – and make it easier to adjust your meal and snack times for healthy weight loss.

Instructions: Once a week, record your weight and estimate how much time you spend being active. Jot down notes on any problems or issues you’re facing. Try to weigh yourself and fill in the form at the same time each week.

Week of: _______________ Weight: ___________ Average daily activity How I’m Feeling

q 45 minutes or more q 30 minutes q Less than 30 minutes

time how I felt what I ate what I did

m o rning

q Great q Okay q Stressed out q Discouraged q ______________

Week of: _______________ Weight: ___________ Average daily activity How I’m Feeling

q 45 minutes or more q 30 minutes q Less than 30 minutes

a f tern o o n

q 45 minutes or more q 30 minutes q Less than 30 minutes

E vening

q 45 minutes or more q 30 minutes q Less than 30 minutes

344

Notes

q Great q Okay q Stressed out q Discouraged q ______________

At the end of

the month, plot a graph to chart weight changes

during the month.

Notes

q Great q Okay q Stressed out q Discouraged q ______________

Week of: _______________ Weight: ___________ Average daily activity How I’m Feeling

Notes

q Great q Okay q Stressed out q Discouraged q ______________

Week of: _______________ Weight: ___________ Average daily activity How I’m Feeling

Notes

Week 1

Week 2

Week 3

Week 4

+3.5 kg +2.5 kg +1.5 kg

+1 kg

_____________ Starting Weight

–1 kg

–1.5 kg

–2.5 kg

–3.5 kg

347

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Casseroles and stews bring back great memories? Plenty of room for comfort food.

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