arlenesway.com.au Loose weight with Arlene Normand

May 14, 2009

Menu Plan

Filed under: Diet Menu — Arlene @ 8:00 am

Daily Allowance:
2 cups low fat milk
2 teaspoons fat (butter, oil, margarine, peanut butter, avocado pear)

Exercise requirement: 45 minutes of aerobic exercise per day (walk/swim/gym) Work out a plan to add a little more exercise to your life every day.  The exercise should be strenuous enough to make you a little breathless and to work up a sweat.  If you have any pain or are gasping for breath, you are overdoing it.

All foods must be tasty – add herbs and spices. Make use of condiments (sweet chilli sauce, soy sauce, oyster sauce, tomato sauce, BBQ sauce, mustard, chutney, pickles, pepper, Tabasco, curry)

Drinks:  Diet cordial, diet soft drinks, unflavoured mineral water, tea, coffee, herbal teas, cocoa, Bonox/Bovril.

Day 1
Breakfast:
2 grilled rashers of bacon served with grilled tomatoes on 1 slice toast
Morning tea:
1 small nectarine
Lunch:
Salad (60g smoked salmon, 2 cups mixed salad, 2 slices tinned beetroot, low fat dressing/balsamic vinegar)
Afternoon tea:
10 cherries
Dinner:
LEMON CAPER PORK served with 2 cups of stir fry veges (season with soy sauce/teriyake/sweet chilli sauce)
Supper:
Low joule jelly

Day 2
Breakfast:
1 toasted crumpet with honey
Morning tea:
1 small peach
Lunch:
Tuna (100g) and salad sandwich on two slices of bread with salad (toast if desired)
Afternoon tea:
125g tinned fruit/ 2 SULTANA AND PEANUT BUTTER BISCUITS
Dinner:
MARINATED STEAKS WITH MUSHROOM SKEWERS served with 2 cups salad with low joule dressing/balsamic vinegar
Supper:
1 cup berries

Day 3
Breakfast:
1 large banana chopped with 90g ricotta and trickle of honey
Morning tea:
1 plum
Lunch:
Roll with 45g pastrami, seeded mustard and salad
Afternoon tea:
2 kiwi fruit/ 2 SULTANA AND PEANUT BUTTER BISCUITS/25g chocolate
Dinner:
FISH WITH GINGER served with 2 cups steamed or stir fry veges (flavoured with sweet chilli sauce/ oyster sauce/soy sauce)
Supper:
1 ice block (eg. Icy pole, calippo, Weiss bar) / 1 small mango

Day 4
Breakfast:
25g nuts and raisins in 200g low fat yoghurt
Morning tea:
1 small apple
Lunch:
2 medium slices wholemeal toast topped with 100g tinned sardines, tomato and black pepper
Afternoon tea:
1 scoop ice cream (100ml)/ 1 ice block/ 2 apricots
Dinner:
CURRIED LAMB STIR-FRY
Supper:
Low joule jelly

Day 5
Breakfast:
1 boiled egg with grilled tomato and mushrooms
Morning tea:
2 crackers with jam/honey/vegemite
Lunch:
Large frankfurter/sausage served on a roll with carrots, beetroot, lettuce, tomato, capsicum, cucumbers, sauerkraut and mustard
Afternoon tea:
1 cup berries
Dinner:
Char grilled salmon or bbq (150g) with mixed vegetable stir-fry
Supper:
1 plum/2 SULTANA AND PEANUT BUTTER BISCUITS/ 1 Tim Tam

Day 6
Breakfast:
½ cup high fibre cereal
Morning tea:
1 small pear
Lunch:
1 Cheese and Salad Wrap with 30g grated cheese and salad (toast if desired)
Afternoon tea:
10 almonds
Dinner:
CHICKEN WITH SWEET AND SOUR VEGETABLES
Supper:
1 cup watermelon cubed/25g chocolate/iceblock

Day 7
Breakfast:
1 slice toast with teaspoon peanut butter
Morning tea:
1 small nectarine
Lunch:
Miso soup, 2 sushi rolls
Afternoon tea:
15 grapes/ 2 SULTANA AND PEANUT BUTTER BISCUITS
Dinner:
GREEK BARLEY SALAD
Supper:
1 Baked apple with 1 tablespoon low fat custard

LEMON CAPER PORK
1 tablespoon Dijon mustard
2 teaspoons baby capers, drained
2 tablespoons lemon juice
4 x 125g lean pork cutlets
cooking oil spray
4 spring onions, finely sliced
1 cup chicken stock
salt and pepper to taste
1. Combine mustard, capers and juice in a large bowl; mix well. Add pork; toss to coat. Stand for 15 minutes. Drain pork; reserve marinade.
2. Heat a non-stick pan; spray with cooking oil. Add pork; cook until browned on both sides and just cooked through. Remove pork; keep warm. Add spring onions, stock and reserved marinade. Bring to boil; boil until sauce is reduced by half. Season with salt and pepper.
3. Serve pork drizzled with sauce.
Serves 4

MARINATED STEAKS WITH MUSHROOM SKEWERS
1 tablespoon Worcestershire sauce
1 tablespoon barbecue sauce
1 teaspoon dried thyme
2 teaspoons brown sugar
4 x 125g sirloin steaks, trimmed
cooking oil spray
24 button mushrooms
1. Combine sauces, thyme and sugar in a large bowl; mix well. Add steaks; toss to coat. Cover; stand 15 minutes.
2. Thread mushrooms onto four bamboo skewers.
3. Cook steaks on a heated, oiled grill pan until browned on both sides and cooked as desired. Cover; stand steaks for 5 minutes. Meanwhile, cook mushroom skewers on same heated, oiled grill pan, turning frequently, until browned and tender.
4. Serve steaks with mushroom skewers.
Serves 4
CURRIED LAMB STIR-FRY
Cooking oil spray
500g lamb stir-fry strips
1 onion, thinly sliced
1 red capsicum, thinly sliced
1 stick celery, sliced
1 tablespoon green curry paste
100g snow peas, trimmed
1 tablespoon fish sauce
1 tablespoon oyster sauce
1 tablespoon brown sugar
¼ cup chicken stock
1. Spray a heated, non-stick wok or large pan with cooking oil. Add lamb, in batches, stir-fry until browned all over. Remove from wok.
2. Add onion, capsicum, celery and paste; stir-fry until fragrant. Add lamb, peas and combined sauces, sugar and stock; stir-fry until peas are tender.
Serves 4

FISH WITH GINGER
1 teaspoon oil
1 clove garlic, crushed
1 teaspoon grated ginger
4  x 150g fish fillets
¼ teaspoon Chinese five spice powder
½ cup lemon juice
1/2 cup vegetable stock
1 tablespoon sour cream
1. Heat oil in a large non-stick pan. Add garlic, ginger and five spice powder; cook, stirring, for 1 minute. Add fish; cook, on both sides, until browned and tender. Remove fish; cover to keep warm. Add lemon juice and water to pan; increase heat; boil rapidly until reduced by half. Stir in sour cream.
2. Serve fish topped with sauce.
Serves 4

CHICKEN WITH SWEET AND SOUR VEGETABLES
cooking oil spray
4 x 125g chicken breast fillets
1 teaspoon oil
1 clove garlic, crushed
1 small fresh red chilli, thinly sliced
100g snow peas, trimmed
250g  small broccoli florets
1 red capsicum, cut into thin strips
2 tablespoons fish sauce
11/2 tablespoons white vinegar
1 tablespoon sugar
1. Spray a heated non-stick pan with cooking oil; add chicken, cook on both sides, until browned and cooked through. Remove; keep warm.
2. Heat a non-stick wok; add oil, garlic and chilli. Stir-fry for 1 minute. Add snow peas, broccoli and capsicum; stir-fry until tender. Add combined sauce, vinegar and sugar, stir-fry for 1 minute.
3. Serve chicken with vegetables.
Serves 4

GREEK BARLEY SALAD
1/2 cup pearl barley
1 1/2 cups water
1 teaspoon chicken stock powder
1 baby cos lettuce
2 ripe tomatoes, chopped
1 red capsicum, chopped
1 Lebanese cucumber, sliced
1 red onion, sliced
1 tablespoon sliced black olives
60g reduced-fat feta cheese, crumbled
1/3 cup no oil Greek dressing
1. Place barley in a strainer; rinse under cold water until water runs clear. Combine barley, water and  stock powder  in a large pan. Bring to boil; simmer, uncovered, for about 25 minutes or until tender; drain. Rinse under cold water; drain well.
Combine barley, torn lettuce leaves, tomatoes, capsicum, cucumber, onion, olives  and crumbled cheese with dressing in a bowl; toss well.
Serves 4

SULTANA AND PEANUT BUTTER BISCUITS
125g butter, softened
1/4 cup caster sugar
1 1/2 tablespoons peanut butter
1/3 cup chopped sultanas, chopped
1/4 cup reduced-fat milk
1 3/4 cups self-raising flour
1. Beat butter and sugar in small bowl with electric mixer until light and fluffy. Add peanut butter; beat well. Stir in sultanas, milk and sifted flour; mix well.
2. Roll into small balls, place on baking paper-lined oven trays. Press down with the back of a fork.
3. Cook in a moderate oven, 180oC, for about 12 to 15 minutes or until golden brown. Stand on trays for 5 minutes before transferring to wire racks to cool.
Makes 55

EXCHANGES

Vegetables
Asparagus (10 stalks)        Capsicum (1 medium)
String Beans (3/4 cup)        Radishes (10 Medium)
Beetroot (1/2 cup)            Sauerkraut (1 Cup)
Cabbage (1 cup)            Eggplant (1 Cup)
Spinach (1 cup)            Onion (1 medium)
Tomatoes (1 large)            Chicory (10 small leaves)
Broccoli (3/4 cup)            Brussel Sprout (10)
Zucchini (1/2 cup)            Cauliflower (2/3 cup)
Mushrooms (1 cup)        Celery (4 stalk)
Pickled Cucumber (1 large)    Cucumber (1 cup)
Lettuce (2 cups)            Turnips (1/2 cup)
Carrots (1 cup)            Bamboo Shoots (1 cup)
Bean Sprouts (1 cup)        Chokos (1 cup)
Garlic  (free)            Pumpkin (1/2 cup)
Corn (1/4 cup)            Broad beans (1/4 cup)
Potatoes (1/4 cup)            Parsnips (1/4 cup)

Fruit
1 small Orange            1 small apple        1 small pear
1 small banana            1 mandarin            2 plums
2 dried apricots            3 passionfruit        2 dried figs
1 slice pineapple            ½ grapefruit            2 fresh dates rockmelon 1 cup cubed        honeydew melon 1 cup cubed
2 prunes                Grapes 12 medium
nectarine 1 small            papaya ½ medium
strawberries 1 cup            watermelon 1 cup cubed
Sultanas 1 tablespoon        10 cherries
Rhubarb 1 cup            1 small mango

Cereal Group
1 slice bread (approximately 30grams) –     white, pumpernickel, rye, wholemeal, multigrain
2 vita wheat crackers                2 Sao
2 Rice cakes                        4 Corn thins
½ cup cereal                        1 slice raisin toast
½ bagel                        1 slice cinnamon toast
1 sachet instant porridge

Protein Group
1 egg
100gram meat (mince, steak, hamburger patty, Veal, corned beef, roast beef, 1 lean lamb chop)
120-gram chicken – ideally the breast (no skin)
150 grams fish (fresh) – salmon, tuna, mackerel, John Dory, Barramundi, etc
100g tin salmon/tuna (in brine or spring water)
90 grams low fat cottage cheese
30 grams yellow cheese
60 grams ricotta
200gram low fat yoghurt
100g fruche lite
100 grams tofu
2 Tablespoons hummous/tehina
1 Tablespoon peanut butter
100 grams baked beans
25g nuts

Snacks
1 shortbread biscuit
2 morning coffee biscuits
2 ginger nut biscuits
2 Marie biscuits
2 wafer kitkat
2 lindor balls
1 tim tam
1 ice block
1 Jarrah/Swiss Miss/Cadbury Lite hot chocolate
½ cup ice cream
30 grams chocolate
120 ml glass wine once a day may replace a snack
1 biscotti

Diet and exersice while breast-feeding

Filed under: Messages — Arlene @ 5:43 am

Question

I put on so much weight when I was pregnant. My baby is five months old and I am still breast-feeding, but am putting on more weight.  Can I follow your diet or should I make some alterations?  Can I start exercising?

Answer

Breast-feeding does not alter your ability to lead a normal life.  Provided you have had the OK (your postnatal check-up) from your doctor you should definitely start exercising.  Wear a good supporting brassiere and start walking.  You should put the baby in the pram and do a daily hour walk – it is good to get out of the house, you will benefit both physically and emotionally.  Another option is to do an exercise video at home, or join a gym where there are childcare facilities.    The eating plan I have prescribed is acceptable provided you have three serves of dairy products a day to satisfy your RDI for calcium.  I have made provision for two cups of milk each day, so add in a yoghurt, 30g cheese or another cup of milk.  Basically I have prescribed a balanced diet of three meals and snacks.

Can I include wine in my diet plan?

Filed under: Questions — Arlene @ 5:37 am

Question

How can I include a glass of wine in the evening on your diet? I like to have it at about 6pm it just helps me relax.

Answer

You are entitled to relax with a glass of wine each evening.  Replace your “supper” with 150ml wine or a tot of spirits.  Keep your intake to one glass, as the calorie intake of alcohol is high.  One gram of alcohol is 7 calories whereas one gram of protein or carbohydrates is only 4 calories.  If you do have spirits always use a low joule mixer.  You can stretch out the enjoyment of your wine by filling the glass up with sparkling mineral water and having a spritzer.

Are Juices fattening?

Filed under: Questions — Arlene @ 5:34 am

Question

I do not eat much fruit or vegetables but I drink a lot of fruit juice and vegetable juices.  I am trying to lose weight and wondered how fattening the juices are?

Answer

Eating the fruit and vegetables is advisable if you want to lose weight.  The whole fruit or vegetable contains at least 70% water and fibre, which is filling with few calories.  In addition, chewing takes time whereas drinking is very quick so consequently it is less satisfying.  A glass of fruit juice is high in calories as it is more concentrated in sugars.  It is necessary to squeeze at least three oranges to fill a glass with juice, whereas you wouldn’t eat more than one orange.  Vegetable juices are better choices than fruit juices if you want to lose weight, as they are lower in sugar.  However, it is preferable for you to eat the vegetables and benefit from the fibre.

How often should I weigh myself?

Filed under: Messages — Arlene @ 5:32 am

Question

How often should I weigh myself, when should I weigh myself?  Morning, night, before or after breakfast?

Answer

You should weigh yourself when you get up in the morning, ideally with no clothes on.  If you are weighing yourself at the gym, ensure you weigh yourself the same time of the day and wearing similar clothing.  I tell people to weigh themselves on a Friday morning (before the weekend) and on a Monday morning (after the weekend), as it is on the weekend when we are not in a routine that most of the damage is done.  Do not weigh yourself more often than this as your weight does fluctuate through the week, which can lead to distress.  The weight on the scale is not the only indicator of weight loss.  When you are doing weights, or a lot of exercise you will build muscle.  Muscle is heavier than fat.  Consequently if you lose fat and build muscle, your weight might not fluctuate – take your measurements.  The body fat measurement techniques eg. Skin fold callipers, body-fat scale, are not very accurate.  The biomedical impedance is sensitive to level of hydration.  Clothes are a good indication of your measurements – a tight pair of pants will immediately indicate a rise in kilos!

No time to exercise

Filed under: Messages — Arlene @ 5:31 am

Question

I am 12kg overweight.The recommended length of cardio exercise or walking used to be 30 minutes four times a week which I do.They have now increased this to 60 minutes for weight loss.Do you think I need to do more? I have such a busy schedule it is difficult to fit in.

Answer

Any exercise is better than nothing.  Recent studies indicate that with the sedentary lifestyle most of us lead, a 60-90 minute walk daily is necessary to lose weight.  I suggest you buy yourself a pedometer (www.arlenesway.com.au) and focus on achieving 10000 steps each day.   This is the minimum amount of exercise necessary to reduce the risk of heart disease, diabetes, and lose weight.  If you cannot fit in the 60 minutes of exercise increase the intensity and walk faster.  Try and do short bursts of exercise throughout the day – four 15-minute walks (before work, at lunch, after work, and after dinner).  To lose weight you also have to be aware of the selection of foods you make and the portions you are consuming.  It is a lifestyle – both exercise and eating – that need to be altered to achieve your goals.

May 12, 2009

Can’t stop bingeing

Filed under: Messages — Arlene @ 12:38 am

Question

I am a dreadful binger.  I will diet very well for a few days, and then go mad. When I have one wrong thing I cannot stop eating.  I can gain 2 kilos in a day, and then feel guilty, ugly and bloated.  I also get in a dreadful mood.  How can I stop bingeing?

Answer

Forget “dieting”, start living.  There is no such thing as “good” food, “bad” food – merely the portions you are consuming.  Make a few rules that you adhere to:
1.    Never eat unless everything you are eating is on one plate.
2.    Never eat unless you are sitting down.
3.    Never eat when you are tired or stressed.
4.    When you feel the urge to binge, do not go near food – rather do an activity that relaxes you (walk, massage, sew).
Remember it is normal to have chocolate, cake, biscuits, chips occasionally, provided you keep your portions small.  If your overall eating pattern is good, the odd indulgence will do you no harm and you will continue to lose weight.  You should feel good every day – remember a minute feeling ugly and guilty, is a minute lost of happiness.  Always think of the consequences of what you are consuming, and if these are not desirable rather keep yourself busy doing other activities.

Starting to gain weight

Filed under: Messages — Arlene @ 12:36 am

Question

I am sixteen years old and have just started gaining a lot of weight.  I am feeling really awful, none of my clothes fit and I don’t want to go out.  I do not know where to start – please help!

Answer

The first step is to write down everything you are eating.  You can then analyse where you are going wrong.  Perhaps you are snacking too frequently? Your consumption of high fat foods may be excessive? Your portions are too large?  Try and make a change each week, and build on these improvements.  In addition, commence an exercise program.  Gradually build up time and intensity – you might start walking, going to the gym, swimming.  As your fitness level improves you should be doing an hours exercise each day.  With the adoption of better eating habits and increased exercise the kilos will start to drop off, and you will feel terrific!

Weightloss trouble during weekends

Filed under: Messages — Arlene @ 12:33 am

Question

I seem to do so well during the week and always lose weight by Friday, however the weekends throw me totally off the rails and I gain more than I lost during the week.  My weight is slowly increasing and I feel so revolting.  How can I control my weekends?

Answer

You have taken the first step in recognising the impact of the weekend on your weight – now you have to balance your eating and exercise on the weekend. Weekends are not routine which often makes your eating pattern more difficult.   Your weight loss program is a lifestyle, not a diet.  You might have a meal when you overindulge, but it should not be the entire weekend.  If you have a bigger breakfast than normal on Sunday, eat a light dinner (plate of soup/ tuna salad); if Saturday night was an eating or drinking fiasco compensate by doing an intensive exercise workout on Sunday and eating a light dinner.  Allow yourself one generous meal on the weekend (but don’t go mad).  The rest of the weekend you should adhere to your normal eating and exercise pattern.  Weigh yourself on Friday and Monday to ensure you do no damage to your weight on the weekend.  Aim for your weight to remain the same on theweekend and drop during the week – this is a recipe for success!

I am so embarrassed to get into a swimming costume

Filed under: Messages — Arlene @ 12:30 am

Question

I am at a school where swimming is compulsory.  I am so embarassed getting into a costume because I am overweight.  How should I cope with it?

Answer

The only way to cope is to make a concerted effort to lose your excess weight.  You have to go to swimming and you have to wear a costume – you should get to a stage where you are happy with your body so you feel comfortable and confident getting into a costume.   Start eating six small meals a day, keep your portions small and reduce your fat intake.  Try eating more fruit, vegetables and salads.  Commence a fitness program of one hour of aerobic exercise each day.  Consider the swimming as an extra boost to your exercise regime.  If you are not certain of the quantities you should be eating, use the NW meal plan as a guide to commence with, and the kilos will start dropping off!

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