Loose weight with Arlene Normand

July 29, 2010

Recipe: Meatballs With Tomato Sauce

Filed under: Fish,Meat,Recipes — Arlene @ 11:16 pm


400g extra lean minced beef 2 spring onions, finely sliced

1 tablespoon soy sauce cooking oil spray

1 onion, finely chopped 1 clove garlic, crushed

1 x 400g can chopped tomatoes 1 tablespoon tomato paste

2 x 125g cans red kidney beans, drained salt and pepper to taste

1. Combine mince, spring onions and sauce in a large bowl; mix well. Shape mixture into small balls.

2. Combine onion, garlic, tomatoes, paste and beans in a pan; bring to boil, simmer for 15 minutes or until slightly thickened. Season with salt and pepper.

3. Spray a large non-stick pan with cooking oil; add meatballs, cook, turning frequently, until browned all over and cooked through.

4. Serve meatballs with warm tomato sauce.

Serves 4 1 serve = 1 protein, ½ carbohydrate

July 28, 2010

A Balanced Life

Filed under: Messages — Arlene @ 11:42 pm

To be successful in altering your lifestyle of eating and exercise you have to be in harmony. Living a balanced life ensures that each aspect of our lives – our body, mind, heart and soul are being nourished.

Caring for yourself puts you in a better place to care for others.

Balance your food. Base most of what you eat on ‘everyday’ foods – on nature’s whole plant foods, protein, oil, fresh or minimally processed as possible. Include whole grains, legumes, fresh fruit and vegetables. An occasional treat – such as chocolate or cake – is absolutely fine. It is all about balance after all! Watch the size of your portions.

A ‘wholistic’ balanced lifestyle integrates healthy eating, drinking fresh water, fresh air, plenty of exercise, rest, relaxation and sunshine with healthy and loving relationships and living a meaningful and purposeful life. In harmony, it helps us to care for our ‘whole’ being.

Recipe: Vegetable Fried Rice

Filed under: Fish,Recipes,Vegetables — Arlene @ 12:18 am

Vegetable Fried Rice

You will need to cook about 1/3 cup long grain rice for this recipe.

1 clove garlic crushed 1 tsp finely grated fresh ginger

2 Tblsp water 1 medium carrot finely chopped

2 small zucchini chopped finely ½ red capsicum finely chopped

1 cup cooked long grain rice 2 Tblsp soy sauce

3 shallots finely chopped 2 Tblsp finely chopped fresh coriander leaves

Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft. Add carrot, capsicum and zucchini; cook for 5 minutes. Stir in remaining ingredients; stir over heat until heated through.

Serves 2 1 serve = 1 ½ carbohydrate

July 26, 2010

Do Men & Women Crave Different Foods? (Q & A)

Filed under: Questions — Arlene @ 11:05 pm


Do you think men and women crave different foods? I am asking this question as my husband and son are able to resist chocolates, cakes and biscuits, yet my daughter and I are continually binging on these sweet foods. My husband cannot understand why we can’t resist them.


Studies have shown that women have a greater need for chocolate and sweet and creamy foods – particularly when they are premenstrual. Serotonin, a neurotransmitter involved in depression, is boosted by carbohydrate, causing an antidepressant effect. Men generally produce more serotonin in their brain than women and consequently don’t need the extra “comfort” food. Research has shown that men and women generally have different appetites and that men prefer protein and meat while women prefer sweet things. In addition, women are more involved with dieting and weight, which often stimulates the desire for the so-called “forbidden foods”.

July 25, 2010

Recipe: Atlantic Salmon With Herb Crumble

Filed under: Fish — Arlene @ 11:21 pm

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets 1/3 cup stale white breadcrumbs

1 Tblsp lemon juice 1 Tblsp finely chopped fresh parsley

1 Tblsp finely chopped fresh chives 1 clove garlic crushed

Cook fish, skin side up, under hot grill for 5 minutes, turn.

Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned. Serve with tossed salad if desired.

Serves 2 1 serve = 1 protein

July 22, 2010

My Subconscious Made Me Do It

Filed under: Messages — Arlene @ 11:28 pm


Oops how did that get into my mouth? Why do we eat subconsciously, and how we can unlearn this habit?

Have you ever found yourself at the bottom of a bag of chips with no recollection of how it happened? The same feeling as when you have driven home from work without the slightest idea of how you got there.

We live a surprising amount of our lives on auto-pilot. We don’t have to think about breathing and walking, and many of us can type, drive, ride a bike and apply lip gloss without calling on our conscious mind for guidance. This type of auto-pilot comes about when we become highly practised at something by doing it repeatedly.

Mostly our subconscious patterns serve us well. However, our subconscious habits make excellent slaves but very poor masters. Take eating, for example. Like any other habit, it can be done without thinking and can be either self-serving or self-sabotaging. Incidental eating is something we do on auto-pilot, when our conscious mind and all its comments on what we should be doing turns off, and our subconscious – with all its easy-going, hedonistic tendencies – turns on.

In the days when we had to think about food, select and prepare it, we were very conscious of what we ate. Now, with lifestyle changes and access to foods that do all the thinking and preparation for us, we think and know a lot less about what we eat. With bars and bite-sized foods at our fingertips, we barely even need to chew! Much of our eating is now incidental to actual meals. You may recognise these two forms of incidental eating:

1. Picking and grazing all day without actually planning, preparing or sitting to eat a meal. You may find yourself saying “I have hardly eaten all day”, but in fact you will have incidentally eaten a number of times. (Mothers take note!)

2. Mindlessly Eating foods even if you are not aware of whether or not you are enjoying them or finding them satisfying. (People who like crackers, nuts and confectionary beware!

So how do we know when our subconscious eating patterns are serving us poorly? Most of us, when we are in subconscious mode tend to go from the enjoyment of the first mouthful to “oh my god, I need to lie flat” and the ensuing guilty aftermath. Some of the more enlightened people I know have a “one-mouthful” rule when it comes to treats and food we are eating purely for enjoyment. Most of these people have a healthy BMI and seldom agonise about what they eat. So I believe they might be on to something.

The rules come down to self-awareness, portion control and planning:

  1. Eat what you enjoy and do not deprive yourself when you know you are going to love it. Be hones about how much you will love it and don’t temp yourself with sub-standard treats.
  2. Never buy things you don’t actually want to end up eating. If it is in arm’s reach it is ripe for the incidental picking.
  3. Never upsize anything and always opt for the smaller versions of everything. Say goodbye to the jumbo pack and the mega bar. Family packs are for huge families, not for individuals. Don’t kid yourself; you will not save some for later. Do not say, once it is gone, it’s gone. Once it’s gone, it’s gone to your hips.
  4. If the portion is too big then cut it down to size before you begin, and push the excess away on another plate. Do not under any circumstances stand near a buffet table at a party.
  5. If you have a treat, have one mouthful – this allows you to taste and enjoy it without any guilt. It might be a good idea to ask yourself occasionally whether you really feel like that cheesecake or the handful of chips. The body – for all its other marvels – is unsophisticated in this respect. It treats all calories the same and gives us no special temporary-insanity exclusion clause when eating.

It is just like our mums used to say: It pays to engage your brain before you put your mouth into gear!

July 21, 2010

7 Day Healthy Eating Plan

Filed under: Diet Menu — Arlene @ 11:27 pm


Day 1

Breakfast: 1 boiled egg ,1 slice toast, grilled tomato, mushrooms, spinach

Morning Tea: 1 kiwi fruit

Lunch: Toasted cheese and tomato sandwich

Afternoon Tea: 1 cup soup

Dinner: 150g grilled fish with veges (2cups)

Supper: scoop ice cream / 1 cup strawberries

Day 2

Breakfast: 2/3 cup cereal

Morning Tea: 25g nuts

Lunch: tuna and salad wrap

Afternoon Tea: 1 pear

Dinner: 120g Roast chicken breast and salad

Supper: Jarrah hot chocolate/ 125g tinned fruit

Day 3

Breakfast: 1 chopped banana, 1 Tblsp ricotta, 1 slice toast, drizzle honey

Morning Tea: 200g low fat yoghurt

Lunch: Sandwich on two slices with turkey, cranberry jelly and salad

Afternoon Tea: 2 plain biscuits/ 2 rice cakes with tomato and black pepper

Dinner: 100g Grilled steak and salad

Supper: Jarrah/Swiss Miss/Cadbury Lite hot/sliced orange

Day 4

Breakfast: 100g baked beans on toast

Morning Tea: small apple

Lunch: Plate soup (vegetable/minestrone/tomato)-2 cups

Afternoon Tea: 15 grapes

Dinner: ½ cup chicken casserole with 1 cup cooked rice and salad

Supper: 5 passionfruit

Day 5

Breakfast: 2/3 cup cereal

Morning Tea: 3 prunes/ 5 dried apricots

Lunch: miso soup, 2 sushi rolls

Afternoon Tea: 1 corn on the cob

Dinner: 150g Grilled fish and veges

Supper: low joule jelly/ 2 cups popcorn

Day 6

Breakfast: 1 slice raisin toast with ricotta

Morning Tea: 2 sweet biscuits/ 100g fruche-lite

Lunch: Chicken burger

Afternoon Tea: 1 banana

Dinner: 120g roast beef and veges/salad

Supper: mandarin

Day 7

Breakfast: 1 cup cereal

Morning Tea: 1 cup strawberries

Lunch: Baked potato with 30g grated cheese and salad

Afternoon Tea: 1 cup soup

Dinner: Stir fry veges with 100g tofu/120g chicken/100g beef

Supper: jarrah hot chocolate/swiss miss/ lite ovaltine and low joule jelly

Daily: 2 cups low fat milk; 2 teaspoons fat

July 20, 2010

Fad Diets (Q & A)

Filed under: Questions — Arlene @ 11:37 pm


In America at the moment, everyone seems to be going on high protein, low carbohydrate diets. I have been told to eat a high carbohydrate, low fat diet. Am I doing the wrong thing?


There are regularly “new, miracle” diets sweeping the market; however, few of these regimes are based on sound research. A high protein, low carbohydrate diet does produce rapid weight loss. The body maintains its blood glucose level by converting protein to glucose. However, in this process, highly toxic nitrogenous waste products are produced and these must be eliminated by the kidneys (which can put a strain on the kidneys). This process requires a lot of water, which leads to fluid loss (which shows as weight loss on the scale). In addition, most people will break down lean body mass, causing a further decrease on the scale. I believe that to lose weight you should increase your activity level, reduce your fat intake and cut down on portions. Permanent weight loss requires a change in lifestyle; hence, slow weigh loss is preferable to the fast loss promised by these various fad diets.

July 19, 2010

Recipe: Honeyed Chicken Stir Fry

Filed under: Chicken,Messages,Recipes — Arlene @ 11:19 pm

Honeyed Chicken Stir Fry

600g chicken breast sliced thinly 2 Tblsp soy sauce

¼ cup honey 1 clove garlic crushed

1 tsp finely chopped fresh ginger 100g shitake mushrooms, sliced thinly

1 red capsicum chopped finely 160g snake beans, cut into 8cm lengths

425g can baby corn, drained

Combine chicken, sauce, honey, garlic and ginger in large bowl; refrigerate for several hours or overnight.

Stir-fry mixture in batches in heated wok. Add mushroom, capsicum, beans and corn to wok; stir-fry for about 5 minutes or until beans are just tender.

Stir in chicken; cook, stirring, for about 2 minutes or until chicken is hot.

Serves 4 1 serve = 1protein, 1 carbohydrate

July 18, 2010

How Can I Cut Bread From My Diet ?(Q & A)

Filed under: Chicken,Questions — Arlene @ 11:31 pm


I am an 18 year old student and I think that gluten is making me feel really ill and I have a lot of the symptoms.  However I was wondering if you could tell me how I can cut out bread, which is my major energy source and still find enough energy to get through a long day and keep up the energy to study. My second question is that I cannot get rid of my big thighs do you have any advice? I walk a lot and I do pilates yet they don’t seem to do anything for them.


Gluten is a protein found in wheat, oats, rye, barley and triticale. People that are gluten intolerant are coeliac. You should have a blood test to determine whether you are gluten intolerant prior to omitting gluten from your intake. It is a drastic step to omit gluten from your diet as it occurs as the ingredient in many foods from thickeners, pasta, breads – often your basic diet. Frequently I see clients who assume they are gluten intolerant as they get bloating when eating bread, however when I reduce the quantity they eat they find the symptoms disappear. You can replace bread (as a carbohydrate) with corn, potato or rice products. These are now available at supermarkets and health food stores. Fruit is an excellent source of carbohydrate to replenish your energy stores. In answer to your second question – your thighs! Are you at your ideal body weight? If so, then it appears you are doing the correct exercise to firm your thighs. Often your build is “pear shaped” which is actually healthier than “apple shaped”. You might have to accept the size of your thighs as it may you be your build. You often cannot reduce the shape of your body without surgery, so you either have to accept your body shape or have liposuction.

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