Writhlington Leisure
WEIGHT MANAGEMENT Advice
Contents Outline . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Why do people become overweight / Calculating daily energy requirements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Example of exercise expenditure / Why do people gain weight faster as they get older . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Why diets don’t work . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 What is my optimal body fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 How can I lose body fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Eating out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 - 11 Foods to avoid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 - 13 Guide to shopping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Nutrition tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Food pyramid / eat well plate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Lunch ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 - 18 Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Pasta dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Recipe index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 - 32 Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Exercise Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Food Diary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Outline • Why do people become overweight • Why crash diets don’t work • How to lose weight and keep it off long term
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Why do people become overweight? ENERGY INTAKE > ENERGY EXPENDITURE Energy in our food is measured in calories. Our energy needs vary considerably between individuals and on a daily basis depending on a number of factors including daily activity levels and body size. Obesity is on the rise due to lifestyle choices including diet and activity levels. The direct result of this is weight gain as calorie intake exceeds calorie expenditure! The energy in our diet comes from fat, carbohydrate, protein and alcohol.
Nutrient
Kcals/1g
Carbohydrate
4
Fat
9
Protein
4
Alcohol
7
As you can see from the table above fat and alcohol contain a significantly higher number of calories per gram than either protein or carbohydrate.
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Examples of exercise expenditure (please note these are averages and are dependent on intensity / effort expended) ACTIVITY
CALORIES BURNT
Zumba class
470 calories
Les Mills Grit classes (30 mins)
400 calories
Body tone class
350 calories
yoga
150 calories
spinning
550 calories
10 minutes running at 6mph
133 calories
10 minutes cycling at level 6
93 calories
10 minutes level 8 on the cross trainer
120 calories
40 – 60 minutes following a gym programme
400 – 800 calories
10 minutes walking at 3.5mph
50 calories
10 minutes cycling at level 2
73 calories
10 minutes level 3 on the cross trainer
75 calories
Why do people gain weight faster as they get older? As we age, we lose about half a pound of lean muscle tissue every year. This muscle loss is largely responsible for the slowing of our metabolism as we age! As our metabolism slows down, extra calories are stored as fat. The real problem behind the expanding waistline can therefore be traced back to the gradual loss of muscle tissue, hence the importance of exercise. Muscle is very active. A pound of muscle requires 30-50 calories a day to maintain itself. Maintaining or even increasing lean muscle tissue is therefore critical in maintaining or reducing your waist line as lean muscle tissue keeps our metabolism high so that we burn more calories.
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Why crash diets don’t work There is often a misconception regarding how easy / difficult it is to lose weight with many people regarding it as too much effort or too boring. It is assumed that eating fewer calories results in weight loss. However, over 96% of dieters regain any weight lost with many putting on more after they return to normal eating. When our calorie intake is reduced, most of the additional energy comes from protein stores which result in muscle loss. Very low calorie diets (600-900 calories a day) may result in just as much muscle loss as fat which causes additional problems. Muscle loss causes a corresponding drop in metabolism, making further fat loss more difficult. When normal eating is resumed, the lower metabolic rate is maintained resulting in even more calories being stored as fat! Psychologically, dieting is a very negative process. You are denying yourself certain foods, restricting your food intake and probably going through the classic dietbinge-diet cycle. Research shows that continuous yo-yo dieting is a higher risk to health than not dieting at all.
These health risks include • Lower immunity and poor health which result in frequent colds and taking longer to recover • Lack of energy and headaches • Some diets can have a negative impact on your vital organs including heart, kidney and renal problems
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What is my optimal body fat % Guide Ladies 18-25% Men 13-18% Measuring your body fat, lean muscle and water content is a much better and more accurate way of measuring your progress when it comes to weight management / loss than just jumping on the scales. This is something we can do for you and we recommend that this should be completed every 3- 4 months.
Apples and Pears (body shape) Research has shown that the higher the level of body fat a person has and more specifically where that is carried the higher the risk to an individual’s health including heart disease, diabetes and high blood pressure. Men and women with waistlines more than 94cm and 80cm respectively are at greater risk of developing a weight associated health problem. A second and more accurate measure of an individual’s risk can be calculated by their waist to hip ratio. This is calculated by dividing waist by hip circumference, values over 0.9 are associated with a higher risk to health.
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How can I lose body fat? Step 1
Step 5
Expend more calories than you consume
Take regular exercise
Reduce calories slowly as this will minimise muscle loss and any reduction in your metabolic rate.
This will increase muscle tissue which in turn will increase you metabolic rate resulting in more calories being burned even at rest!
Step 2
It will also release endorphins which help improve mood.
Eat more regularly Your total daily calories are used more efficiently if consumed regularly over the course of the day rather than in one or two meals. There is less chance of fat storage. Metabolic rate is less likely to slow down. It reduces your hunger reducing the chance of binge eating in the evening. Provides a continual supply of nutrients.
Step 3 Cut down on saturated fat and eat monosaturated fats in moderation Unsaturated fats include foods such as meat particularly red meat, egg yolk and dairy products. Monosaturated fats include nuts, seeds and avocados.
Step 4 Bulk up your diet with good foods Eat a minimum of 5 portions of fruit and vegetables. Eat more whole grain, high fibre, high water content foods as these will help suppress your appetite and keep you feeling fuller for longer.
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Step 6 Reduce alcohol intake Alcohol is high in calories and encourages fat storage. Pint of beer = 180 calories Glass of Baileys = 129 calories 120 ml wine = 89 calories Shot of vodka = 55 (remember add extra for coke) Can of larger = 221 calories Pint of Guinness = 170 calories
Step 7 Reward Don’t abstain completely from those high calorie foods that you love as this is unrealistic and unsustainable in the longer term. Indulge on occasions but be conscious of how many extra calories you will consume as a result. The trade off could be to spend an extra 30 minutes on the treadmill over the following week to expend those extra calories! That way you can still enjoy the pleasures of indulgence every so often!
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Eating out Restaurants are in the business to make a profit so their principle concern is how good their food tastes not how healthy it is. It is impossible for you to know how much fat, salt, sugar and calories you are consuming as these are not printed on the menu.
Tips Pubs and Restaurants • Ask for sauces and dressings on the side and use them sparingly as these are often high in fat. • Ask for grilled instead of fried, or a baked potato instead of chips. • Choose soups avoiding any where dairy products have been added (cheese and cream), seafood, salads, fruits or grilled starters and avoid deep fried, pates and cheeses. • Have wholemeal or granary rolls with little or no spread / butter. • Choose lean meats, rice and pulses, fish or pasta for mains trying to avoid cream or cheese sauces. Avoid lasagnes, quiche, macaroni cheese, and pastry where possible. • Choose fresh fruit salad if available, otherwise try to avoid dessert altogether and just have a cup of coffee or better still a herbal tea instead. Cheese and biscuits should also be avoided and are not a better option.
Chinese • Choose clear soups without wantons, satay prawns, steamed dishes with black bean sauce, vegetables, stir fry dishes with lean meat, boiled rice, chow mein dishes, chop suey. • AVOID deep fried,spring rolls, chicken in lemon sauce, sweet and sour dishes, fried rice/noodles, peking duck, spare ribs.
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Indian • Choose tandoori chicken, lean meats, lean meat curries, steamed rice, fish or prawn curry, lamb or beef with spinach, cucumber and yoghurt sauce, chutneys, chicken biryani. • AVOID samosas, poppadums, kormas, cashew and coconut/cream sauces.
Italian •Choose pizza but without lots of cheese or salami, ravioli with meat or spinach, spaghetti fettucini or other pasta with the following sauces; napolitana(tomato), marinara(seafood), bolognaise(meat), primavera(vegetables). •Avoid garlic or herb bread, salami, pepperoni, and pasta with cream or cheese sauces for example pasta carbonara.
Fast food • Choose hamburgers with salad (small rather than deluxe), small pizzas (not too much cheese), milk, fruit juices, barbecued chicken, baked potatoes, chilli and beans. • AVOID sugary soft drinks, milkshakes, fries, croissants, deep fried fish, sausages, pies, high fat sauces/dressings.
Middle Eastern • Choose houmous and pitta bread(brown if possible), shish kebabs,souvlaki, kebabs with salad, yoghurt and cucumber dip. • Avoid falafel(fried meatballs), spicy sausages, baklava, bread with oil or melted butter.
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Dairy produce
sausages pate burgers duck goose streaky bacon offal meat pies pastries canned meat
Lean small portions of: beef pork lamb ham low-fat mince
Fish
edam cheese camembert parmesan low-fat cheddar non-dairy ice-cream semi-skimmed milk dairy products with semiskimmed milk
Fish roe
Fats and oils
whole milk cream hard cheese stilton cream Cheese dairy Ice-cream more than 3 eggs (per day)
butter dripping suet lard margarine (not labelled ‘High in Polyunsaturates) cooking in vegetable oils of unknown origin (i.e. Vegetable Oils)
Made up foods
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EAT IN MODERATION
Meat
FOODS TO AVOID
tinned or whole milk puddings ice-cream (dairy) pastries puddings and pies cakes and biscuits sauces made with whole milk or eggs savoury cheese biscuits
SMART FOODS
skimmed milk egg white
turkey chicken (without skin) veal rabbit game
no more than 3 times a week
Shellfish (these can be high in cholesterol)
puddings made with small amounts of polyunsaturated fats e.g. steamed
All white fish (cod, haddock, etc..) oily fish (mackerel, trout, salmon, herrings and tuna)
skimmed milk puddings low-fat puddings skimmed milk sauces
Sweets Preserves & Spreads
Fruit and Veg
Cereals
Nuts
FOODS TO AVOID
coconut cashews
Fancy breads e.g. croissants
crisps chips (cooked in unsuitable oils)
lemon curd mincemeat chocolate toffee fudge butterscotch meat paste
EAT IN MODERATION almonds brazils chestnuts hazelnuts peanuts pecans
sugar-coated breakfast cereals e.g. Frosties and Sugar Puffs
avocado pears olives oven chips chips (cooked in suitable oil)
sugar boiled and fruit sweets jam marmalade and honey peanut butter fish paste cereal paste
SMART FOODS
walnuts seeds
flour (wholemeal is better than white) oatmeal/oatbran porridge oats wholegrain rice wholegrain pasta wholegrain cereals bread (wholemeal is better than white) crispbreads all fresh or frozen vegetables pulses (dried beans, lentils) potatoes (baked with skins on) fresh fruit dried fruit
Bovril Oxo Marmite
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Guide to shopping The following information provides you with some simple advice for understanding food labels. PER 100G A LOT A LITTLE sugar 10g 2g fat 20g 3g saturated fat 5g 1g fibre 3g 0.5g salt 1.25g 0.25g sodium 0.5g 0.1g SNACKS Less than 3g fat And less than 8g sugar per serving BREAKFAST CEREALS Less than 5g fat And less than 10g sugar per 100g READY MEALS Less than 10g fat And less than 350kcal per portion PRE PACKED SANDWICHES Less than 6g fat And less than 280kcal per sandwich pack -------------------------------------------------------------------------------------------------------
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Nutrition tips • It is important to eat at regular intervals, ideally every 3-5 hours. This helps to keep blood sugar levels stable. Skipping meals does not help control weight in the long term. • Drink plenty of water. Aim to drink 6-8 glasses of water a day to stay well hydrated. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches. • Aim to eat 5 servings of fruit and vegetables a day for general health. Cooked vegetables should still be slightly crisp rather then soft. Cook them in water for as little time as possible to retain as much goodness as possible. Better still steam vegetables. • Check food labels. Beware, all is not always what is seems! • Avoid processed foods containing hydrogenated fat, which is a bigger health risk than saturated fats. • Carbohydrates such as bread, pasta and potatoes do not make you fat on their own. If you have a cheese topping or filling, a rich cream sauce or a lot of butter on a potato or sandwich or chips you will be increasing the amount of fat you eat. • Alcohol taken in moderation may be beneficial to health. However, it is important to know that calories from alcohol cannot be used as fuel for exercise, nor do they provide any vitamins, minerals or fibre. • The best oils to cook with are extra virgin olive or rapeseed oil. Both butter and margarine should be eaten in very small quantities. • Dairy products are a major source of fat and cholesterol but they do provide other beneficial nutrients. The best option is to buy “low fat” versions that will provide all the nutrients without the fat element. • It is recommended that we eat oily fish at least once a week as they contain essential Omega 3 oils. Other sources of Omega 3 oils include pumpkin seeds, walnuts, flaxseed oil, sweet potatoes and ‘columbus’ eggs. • Finally, whoever said, “A little of what you fancy does you good” was probably right. Exercise moderation in all things and you can’t go too far wrong. No food should be banned completely even when you are losing weight. Just keep it in moderation!
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Eat well plate What is a portion? BREAD, CEREAL & PASTA 1 serving = 1 slice of bread, half a cup cooked rice or pasta, 1 small roll (should be wholemeal) VEGETABLES 1 serving = half a cup of cooked or raw vegetables (the key is to eat a variety) FRUITS 1 serving = three quarters of a cup of fruit juice, 1 medium apple, banana etc MEAT, POULTRY AND FISH 1 serving = 2 - 3oz lean, cooked meat or fish, 1 egg NOTE - Aim to only eat red meat a maximum of 1 - 2 times a week, include oily fish at least twice a week and use non-meat proteins to add fibre. DAIRY GROUP 1 serving = 1 cup of milk or yoghurt, one and half oz of cheese. Use low fat where possible.
Bread, rice, potatoes & pasta
Food & drinks high in salt, fat & sugar
Meat, fish, eggs & beans
Milk & dairy foods
Fruit & vegetables
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Lunch ideas For many of us, lunch is a quick meal grabbed in the middle of the day when time is tight. We have therefore concentrated on giving choices from the sorts of foods that most people are faced with at lunchtime. If you are eating at lunchtime, or cooking for friends or family, this meal can be swapped with one of the evening meals.
Sandwiches wholemeal bread, pitta bread, french stick or roll
Filling ideas Wafer thin meat(ham,turkey,chicken,beef) Tuna and low calorie mayonnaise Cottage cheese,pineapple and watercress Salad:lettuce,tomato and cucumber Sliced egg and lettuce Smoked salmon or trout and dill sauce HANDY HINT – If possible, do not use a spread. Try using pickle, mustard or cottage cheese to give moisture instead. If you use spread butter or margarine, make sure it is done thinly. Avoid commercially made sandwiches loaded with mayonnaise.
Jacket Potatoes Choose a medium to large potato and be sure to eat the skin which is high in fibre.
Filling ideas Lean ham and tomato Baked beans Chicken and sweetcorn Tuna, spring onion and cottage cheese Tuna and low calorie mayonnaise Cottage cheese and pineapple SERVE WITH A BIG SIDE SALAD HANDY HINT – A sprinkle of parmesan cheese provides flavour without high fat. Plain low-fat yoghurt or fromage frais is a good alternative to mayonnaise. Avoid butter, cheese and bacon
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Soup If soup is not enough on its own try it with a side salad or salad sandwich
Soup ideas All vegetable soups (carrot, sweet potato, tomato, leek and potato etc) Lentil and pea Minestrone Chicken noodle AVOID: Cream or cheese-based soups
Salads A good salad will provide you with at least 2 servings of vegetables and should contain some form of complex carbohydrate, e.g rice, lentils, potato, pasta. If it doesn’t, always supplement with a bread product, e.g pitta, bagel, roll, French bread, but watch the spread. Having chosen from your main course, (try to eat a variety of the choices over the week) complete your lunch with one of the following: • One low calorie fruit or plain yoghurt • 1 – 2 pieces of fruit Remember to drink plenty of water, water diluted fruit juice 50:50 or herbal tea.
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Breakfasts The ‘too good to be true’ fry-up one serving 2 grilled potato waffles or potato cakes half tin (200g) baked beans 1 poached egg 2 rashers of lean, grilled bacon 1 large tomato (halved and grilled) 25g of mushrooms glass of orange juice (250ml/half pint) calories: 620
Fruit and fibre breakfast 1 bowl (60g) branflakes 250ml (half pint) semi skimmed milk 1 tablespoon dried dates 1tablespoon dried raisins small handful of strawberries 1 glass fresh orange juice (125ml) calories: 500
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Snacks For years, we have disciplined ourselves NOT to eat snacks between meals. Research tells us however, that eating little and often is far healthier than eating 2-3 large meals a day. A mid-morning and mid-afternoon snack, high in complex carbohydrates, keeps sugar levels within an appropriate range which helps to reduce feelings of fatigue and hunger. A snacking style of eating every 3-4 hours also means that glycogen storage is maximised and fat storage is minimised.
Suitable Snacks Include: Dried Fruit (in moderation) Muffins Teacakes Crumpets Bagels Rice Cakes Bread Roll Any fruit Low-fat bio live yoghurt Soup with toast Orange juice A smoothie (banana/yoghurt in blender)
WARNING! To keep these snacks low in fat DO NOT smother them in margarine or butter. Try to use honey, low sugar jam, yeast extract, etc.. Unsuitable Snacks Include: Crisps Cakes Biscuits Chocolate Ice-cream
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Perfect pasta Pasta is cheap to buy and simple to cook, with the added bonus of filling you up too!!!! Here are some tasty ideas to add to your pasta.
Basic tomato sauce • Chop an onion and gently brown in a saucepan in a little oil. • Add canned tomatoes(about one large can per person) • Add black pepper to taste and some mixed herbs. • Bubble for about 10 mins (keep stirring so it doesn’t stick to bottom of pan) • Serve with a sprinkling of grated cheese
Roasted vegetables • Pre-heat the oven 180C/gas mark 4 • Roughly chop vegetable of your choice into large chunks and place in an ovenproof dish or roasting tin. Most veg roast well – the only rule is the more the merrier! • Drizzle a little olive oil and a sprinkling of mixed herbs over the vegetables and put them in the oven for about 30 minutes. • When cooked, heat up one or 2 tins of chopped tomatoes. • When pasta is cooked, mix in the roasted vegetables and tomatoes season with black pepper
Cherry tomatoes and basil • Wash and halve a few handfuls of cherry tomatoes or use normal tomatoes quartered • Place in a saucepan with a little olive oil and cook gently over a low heat with a sprinkling of seasoning • Roughly chop a few handfuls of basil – fresh is best or you could use a couple of tablespoons of pesto • Once the tomatoes have softened, add the basil to the pan. You could also stir in some other veg like sweetcorn or sliced courgette – cheese – either mozzarella or parmesan is good with this • Heat and serve
Garlic mushrooms, bacon and yoghurt • Gently cook some chopped onions, button mushrooms and chopped bacon in a pan with a bit of oil • Add some crushed garlic and cook until the onions and mushrooms are starting to soften • Stir in a couple of tablespoons of low fat natural yoghurt • Serve with pasta of your choice
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Recipe index 1. Baked Potato Fillings 2. Baked Salmon Parcels 3. Lemon Chicken 4. Country Beef Casserole 5. Fisherman’s Pie 6. Fruit Kebabs 7. Fruit and Veg Salad 8. Spaghetti Pomodoro with Olives 9. Leek and Potato Soup 10. Oven Baked Salmon with Lemon and Fresh Herbs 11. Pasta Salad 12. Rice and Peas 13. Rice Salad 14. Spicy Grilled Fruit with Vanilla Yoghurt 15. Vegetable Kebabs 16. Roasted Ratatouille Chicken 17. Nutty Chicken Curry
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Baked Potato Fillings Serves 4 Filling 1 170g (6oz) finely grated reduced fat cheddar cheese 4 plum tomatoes, chopped 4 tablespoons chopped fresh chives Place all the ingredients into a bowl and fold together gently. Filling 2 400g (14oz) tin of tuna/salmon 400g (14oz) tin of mixed sweetcorn & pepper 6 tablespoons low-fat mayonnaise/salad cream 2-4 tablespoons chopped fresh parsley Drain and flake the tuna/salmon into a bowl. Combine with the sweetcorn and peppers and low-fat mayonnaise/salad cream.
Baked Salmon Parcels Serves 4 4 salmon steaks (140-170g (5-6oz)) Finely grated zest and juice of 1 large lemon 2 teaspoons olive oil 1 teaspoon clear honey 1 tablespoon chopped fresh tarragon 1 tablespoon chopped fresh parsley Freshly ground black pepper to taste Fresh tarragon sprigs and lemon slices, to garish Place lemon zest and juice, oil, honey, chopped herbs and black pepper in a small bowl and whisk together until thoroughly mixed. Place each salmon steak inside a large enough piece of tin foil to cover. Pour the lemon mixture over the salmon steaks, dividing evenly. Close the foil around the salmon ensuring there is a gap on all sides. i.e. do no close foil tight around the steaks. Bake in the oven at 180/350/gas 4 for 18 – 20 minutes or until fish is cooked and tender and flesh is beginning to flake. Remove the salmon from the foil parcels, drizzle with a little of the cooking juices and garnish with tarragon sprigs and lemon slices. Cook’s Tip: Substitute the salmon for cod steaks. Include a lemon slice in the parcels while they are cooking.
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Lemon Chicken 1 large chicken breast, skinned and boned juice 1/2 lemon 1 clove garlic, peeled and crushed 1 stick lemon grass freshly ground black pepper 1 teaspoon cold-pressed mixed seed oil 100g asparagus spears 8 baby courgettes 100g mixed salad leaves 1 tablespoon lightly toasted flaked almonds or pine nuts Cut chicken into thin strips, put it into a non metallic bowl and mix it with the lemon juice, garlic, lemon grass, black pepper and cold pressed mixed seed oil. Cover and refrigerate until required. Place asparagus ad courgettes in the top of the steamer over boiling water and cook for 5 minutes Arrange the mixed leaves on two serving plates and top with the lightly cooked vegetables Brush a non stick wok with a little more oil and steam fry the chicken pieces, using the strained marinade to moisten the pan after a minute or two Cover with lid and leave on the heat for about 8 minutes until the chicken is cooked through. Spoon the chicken and the pan juices over the salad. Sprinkle with nuts ans serve.
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Country Beef Casserole 1 tablespoon sunflower oil 350g (12 oz) Lean stewing steak cut into 2.5cm (1 in) cubes 1 onion, chopped 3 tablespoons plain flour 450ml (16 fl oz) beef stock 150ml ( ¼ pint) red wine 2 tablespoons hot horseradish 2 leeks, washed and sliced 4 carrots, sliced 225g (8 oz) button mushrooms Freshly ground black pepper, to taste Fresh herb sprigs, to garnish Preheat oven to 170/325/gas mark3. Heat oil in flameproof, ovenproof casserole dish on hob, add beef and cook for about 5 minutes or until brown all over. Remove beef to a plate and keep warm Add onion to juices in a dish and sauté gently for about 5 minutes. Return beef to dish with flour and cook gently for 1 minute, stirring Gradually stir in stock and wine and bring to boil, stirring. Stir in horseradish, leeks, carrots, mushrooms and black pepper, mix well Cover and cook in oven for about 2 hours or until beef is cooked and tender. Garnish with herb sprigs and serve with mashed potatoes and steamed vegetables.
Fisherman’s Pie 700G (1lb 9oz) potatoes washed and chopped 300g (10 ½ oz) skinless boneless cod or haddock fillet 300g (10 ½ oz) skinless salmon fillet 300ml ( ½ pint) semi skimmed milk, plus extra for mashed potato 2 bay leaves 25g (1 oz) unsaturated margarine 2 small leeks, washed and sliced 115g (4 oz) mushrooms, sliced 25g (1 oz) plain flour 115g (4 oz) frozen peas 2 tablespoons chopped fresh parsley Freshly ground black pepper, to taste Fresh parsley, to garnish Preheat oven to 190/375/gas mark 5. Grease an ovenproof dish and set aside. Cook potatoes in a saucepan of boiling water until tender, drain, set aside and keep hot.
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Place fish in saucepan with milk and bay leaves. Bring slowly to the boil then poach gently for about 8 – 10 minutes, or until fish is tender. Remove fish, flake and set aside. Strain cooking liquid into a jug discard bay leaves. Melt margarine in a saucepan add leeks and mushrooms and sauté for about 5 minutes. Stir in flour and cook gently for about 1 minute. Gradually stir in milk stirring until sauce has thickened. Simmer for 2 minutes, stirring. Remove pan from heat and stir in flaked fish, peas, chopped parsley and black pepper. Spoon fish mixture into prepared dish. Mash potatoes with a little milk season to taste with black pepper. Spoon potatoes over fish mixture. Bake in oven for about 30 minutes or until golden brown and piping hot. Garnish with fresh parsley serve with fresh steamed vegetables.
Fruit Kebabs A selection of fruit including, pineapple, bananas, apples, pears, kiwi, strawberries and pears. Bamboo skewers Caster sugar Lemon or lime First put the skewers in a bowl of water to soak. Cut up the fruit in to big chunks and put in a bowl and Coat with the juice from the lemon or lime. Thread your favourite fruits on to a skewer, then dust lightly with sugar and place in an oven at 220c for 10 minutes until caramelising. Allow to cool a little before eating – delicious with low fat natural yogurt.
Fruit and Veg Salad 115g (4oz) tomatoes Half a cucumber 4 sticks celery 2 bananas 1 red apple half a lemon 1 tablespoon mayonnaise Quarter the tomatoes and remove the seeds, then roughly chop. Cut the cucumber in half lengthways and remove the seeds with a teaspoon. Roughly chop. Cut the celery into thin strips then cut across into fine dice. Set aside in a large bowl.
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Peel the bananas and roughly chop. Quarter, core and roughly chop the apple and banana into a small bowl and toss in the lemon juice. Add the bananas and apple to the remaining ingredients and toss together with the mayonnaise.
Spaghetti Pomodoro with olives 1 large onion chopped and peeled 1 clove of garlic, peeled and crushed 700g fresh tomatoes, skinned and sliced 2 tablespoons tomato puree salt and freshly ground black pepper 2 teaspoons freshly chopped basil spaghetti (to serve 2) 16 - 20 small black olives Put the onion and garlic into a saucepan and barely cover with water. Bring to the boil and simmer for five minutes. Add the tomatoes, tomato puree and seasoning and return to boil Lower the heat and simmer for 35 - 40 minutes in a partially cover pan so that the sauce reduces. Stir in the basil. Use sauce as it is or puree if you prefer a soother texture. Cook pasta as directed on the pack and drain well. Toss with Olives and spoon sauce over the top to serve.
Leek and Potato Soup Serves 6 450g (1lb) leeks 2 teaspoons sunflower oil 1 onion thinly sliced 350g(12oz) potatoes, scrubbed and coarsely chopped 850ml(11/2 pints) vegetable stock or chicken stock 1 bay leaf 300ml(half pint) semi skimmed milk freshly ground black pepper to taste 2 tablespoons chopped chives to garnish Wash leeks thoroughly under running water, then slice leeks. Heat oil in non stick saucepan, add leeks and onion, cover and cook gently for 8 -10 minutes, or until softened, stirring occasionally.
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Stir in potatoes, add stock and bay leaf and bring to boil. Reduce heat, cover and simmer for 25 – 30 minutes or until vegetables are cooked and tender. Remove and discard bay leaf. Remove pan from heat and cool slightly, then puree mixture in blender or food processor until smooth. Return soup to rinsed out pan. Stir in milk and season to taste with black pepper. Re-heat gently until hot, stirring. Ladle into soup bowls, garnish with a sprinkling of chives and serve with fresh crusty bread.
Oven Baked Salmon with Lemon and Fresh Herbs Finely grated zest and juice of 1 large lemon 2 teaspoons olive oil 1 teaspoon clear honey 1 tablespoon chopped fresh tarragon 1 tablespoon chopped fresh parsley Freshly ground black pepper, to taste 4 salmon steaks Fresh tarragon sprigs and lemon slices to garnish Pre-heat oven to 200/400/gas mark 5. Place lemon zest and juice, oil, honey, chopped herbs and black pepper in a small bowl and whisk together until thoroughly mixed. Place salmon in ovenproof dish and pour over lemon mixture. Cover dish loosely with foil. Bake in oven for 20 – 25 minutes or until fish is cooked and tender flesh is just beginning to flake. Garnish with tarragon sprigs and lemon slices. Serve with steamed vegetables and new potatoes.
Pasta Salad 225g (8oz) tri coloured pasta 175g (6oz) frozen sweetcorn 1 tablespoon of olive oil Bring a large pan of water to the boil, add the pasta and bring back to the boil. Reduce the heat and cook for about 10 minutes or until the pasta is al dente. Drain through a sieve, rinse with boiling water and allow to cool. Bring a small pan of water to the boil and cook the sweetcorn for 2-3 minutes, then drain. When the sweetcorn and pasta are cool mix together in a large bowl and drizzle with the olive oil.
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Rice and Peas 250g (9oz) dried red peas or red kidney beans 350ml(12fl oz) homemade vegetable stock 6 spring onions chopped 2 sprigs fresh thyme freshly ground pepper to taste 400g(14oz) long grain rice 1 whole scotch bonnet pepper or 1 fresh red chilli Put peas or beans in large bowl, cover with cold water and leave to soak overnight. Drain peas or beans, place in large, heavy-based saucepan and add enough water to cover. Bring to boil and boil rapidly for 10 minutes. Drain and discard water. Return peas or beans to pan and cover with fresh water. Bring to boil, then reduce heat, cover and simmer for about 2 hours or until tender. Drain well. Return cooked peas or beans to rinsed-out pan. Add vegetable stock, spring onions, thyme,black pepper and rice to peas or beans. Top up with water, so that there is about 2 half times as much liquid as rice and peas. Place whole pepper or chilli on top and bring to boil. Reduce heat, cover and simmer for about 20-25 minutes or until all liquid is absorbed and rice is tender. Do not stir while cooking or allow pepper or chilli to burst! Remove and discard pepper or chilli and thyme stalks. Lightly fluff up rice and peas using fork. Serve.
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Rice Salad 140g(5oz) long grain rice 175g(6oz) carrots 140g(5oz) green beans 1 tablespoon olive oil Place the rice in a sieve and rinse under cold running water. Bring a large pan of water to the boil, add the rice and bring back to the boil. Stir once then reduce the heat, cover and simmer for about 11 minutes or until the rice is tender. Drain in a sieve and rinse under cold water. Leave to stand until cool. Meanwhile, peel the carrots and cut into long strips, then cut across to make small dice. Top and tail the green beans then cut each bean into three. Bring a small pan of water to the boil and cook the carrots and beans for 2 minutes, drain through a sieve then run under cold water to retain the colour of the green beans. Toss the rice and vegetables with the olive oil and serve.
Spicy Grilled Fruit with Vanilla Yoghurt Serves 6 3 tablespoons clear honey 2 tablespoons unsweetened apple juice 2 teaspoons ground mixed spice 1 ripe mango, peeled and flesh sliced off the stone 1 small pineapple, peeled, cored and sliced 2 eating apples, peeled, cored and sliced 2 pears, peeled, cored and sliced 175g (6oz) half-fat Greek natural yoghurt 150g (5½oz) low fat natural yoghurt Few drops of vanilla extract or essence Preheat grill to high. In a bowl, mix together 2 tablespoons of honey with apple juice and mixed spice. Cover the grill rack with foil and lay the prepared fruit slices on the rack. Drizzle over the spicy honey mixture and grill for about 10 minutes or until slightly softened, turning the fruit once. Meanwhile, mix the 2 types of yoghurt together in a bowl along with the vanilla extract or essence and the remaining honey. 6. Serve the warm grilled fruit with the vanilla mixture spooned alongside. Cook’s Tip: Use ground cinnamon or ginger in place of the mixed spice. Replace 1 tablespoon of the apple juice with brandy.
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Vegetable Kebabs Serves 4 2 Onions, chopped into 8-12 cubes 16 Cherry Tomatoes 1 Red & 1 Yellow Pepper, seeded and cut into 8-12 pieces 16 Button Mushrooms Freshly ground Black Pepper, to taste Olive Oil Thread the vegetables alternatively onto 4 skewers, dividing evenly. Sprinkle with pepper and drizzle with a little Olive Oil if desired. Grill the kebabs on the barbeque for 8-12 minutes or until the vegetables are soft. Cook’s Tip: Use other vegetables of your choosing.
Roasted Ratatouille Chicken 1 onion, cut into wedges 2 red pepper, seeded and cut into chunks 1 courgette, cut into chunks 1 small aubergine, cut into chunks 4 tomato, halved 4 tbsp olive oil, plus extra for drizzling 4 chicken breast, skin on few rosemary sprigs (optional) Heat oven to 200C/fan 180C/gas 6. Lay all the vegetables and the tomatoes in a shallow roasting tin. Pour over the olive oil and give everything a good mix round until well coated (hands are easiest for this). Put the chicken breasts, skin side up, on top of the vegetables and tuck in some rosemary sprigs, if using. Season everything with salt and black pepper and drizzle a little oil over the chicken. Roast for about 35 mins until the vegetables are soft and the chicken is golden. Drizzle with oil before serving.
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Nutty Chicken Curry 1 large red chilli, deseeded ½ a finger-length piece fresh root ginger, roughly chopped 1 fat garlic clove small bunch coriander, stalks roughly chopped 1 tbsp sunflower oil 4 skinless chicken breast, cut into chunks 5 tbsp peanut butter 150ml chicken stock 200g tub Greek yogurt Finely slice a quarter of the chilli, then put the rest in a food processor with the ginger, garlic, coriander stalks and one-third of the leaves. Whizz to a rough paste with a splash of water if needed. Heat the oil in a frying pan, then quickly brown the chicken chunks for 1 min. Stir in the paste for another min, then add the peanut butter, stock and yogurt. When the sauce is gently bubbling, cook for 10 mins until the chicken is just cooked through and sauce thickened. Stir in most of the remaining coriander, then scatter the rest on top with the chilli, if using. Eat with rice or mashed sweet potato.
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Weight management My goals
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Writhlington Leisure How to find us NE RD ALE GD MA
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Writhlington Sports Centre Knobsbury Lane, Writhlington, BA3 3NQ
Midsomer Norton Sports Centre Gullock Tyning, Midsomer Norton, BA3 2SY
Telephone: 01761 252631 Email: enquiries@writhlingtonleisure.co.uk Web: www.writhlingtonleisure.co.uk