Loose weight with Arlene Normand

August 31, 2010

Recipe: Garlic Lamb Stir Fry

Filed under: Meat,Recipes,Vegetables — Arlene @ 11:37 pm


600g broccoli florets cooking oil spray

500g lamb strips 4 spring onions, sliced

¼ cup oyster sauce 1 tablespoon teriyaki sauce

2 cloves garlic, crushed 1 cup bean sprouts

100g snow peas

1. Boil or microwave broccoli until almost tender; drain.

2. Spray a heated non-stick wok or large pan with oil; add lamb, in batches; stir-fry until browned. Remove from wok.

3. Add broccoli and spring onions; stir-fry for 2 minutes. Return lamb to pan with combined sauces and garlic; stir-fry for 1 minute. Add bean sprouts and snow peas; stir-fry until combined.

Serves 4 1 serve = 1 protein

August 30, 2010

7 Day Menu For Quick Weight Loss

Filed under: Messages — Arlene @ 11:35 pm

Day 1

Breakfast: 1 slice wholegrain toast with vegemite/jam/honey

Morning Tea: 1 plum

Lunch: Pita with 100g lamb, ½ cup tabouli and 1 Tblsp hummous

Afternoon Tea: 1 small apricot

Dinner: BBQ salmon and 2 cups steamed veges

Supper: ice block / 3 fresh dates

Day 2

Breakfast: Fruit smoothies (1 banana, ½ cup milk, 1 tsp honey, 100g


Morning Tea: 1 small peach

Lunch: Turkey roll with salad an cranberry jelly

Afternoon Tea: 1 small orange

Dinner: 120g skinless chicken breast fillets baked in rosemary, thyme, lemon juice an tsp olive oil and 2 cups salad

Supper: Jarrah hot chocolate/ 125g tinned fruit

Day 3

Breakfast: 2/3 cup cereal with 1 cup berries

Morning Tea: 1 apricot

Lunch: Tuna and four bean salad – 100g tuna, 100g four bean mix,

1 Tblsp oil free salad dressing

Afternoon Tea: 3 vitawheat with tomato and black pepper

Dinner: Spaghetti bolognaise – ½ cup bolognaise; 2/3 cup pasta cooked

Supper: Low joule jelly

Day 4

Breakfast: 1 slice wholegrain toast with 3 Tblsp Ricotta, a drizzle honey

Morning Tea: 100g fruche-lite

Lunch: Greek salad

Afternoon Tea: 1 corn on the cob

Dinner: Stir fry chicken and veges

Supper: 1 grapefruit

Day 5

Breakfast: ½ cup cereal

Morning Tea: 15 grapes

Lunch: miso soup, 2 sushi rolls

Afternoon Tea: 1 apple/3 squares chocolate

Dinner: 150g Grilled fish and salad

Supper: Baked apple

Day 6

Breakfast: 1 poached egg on toast and grilled tomato and mushrooms

Morning Tea: small nectarine

Lunch: Chicken burger

Afternoon Tea: ice block/1 pear

Dinner: Curry chicken with ½ cup cooked rice

Supper: 200g low fat yoghurt

Day 7

Breakfast: 1 slice sour dough toast with slice tasty cheese and tomato

Morning Tea: 1 orange

Lunch: Chicken salad

Afternoon Tea: 1 small peach

Dinner: Stir fry vegetables with 100g tofu/100g beef

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

Daily: 2 cups low fat milk; 2 teaspoons fat

August 29, 2010

Recipe: Meatballs With Tomato Sauce

Filed under: Meat,Recipes — Arlene @ 11:19 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

August 26, 2010

Recipe: Salad Nicoise

Filed under: Fish,Recipes,Salad — Arlene @ 11:23 pm

Salade Nicoise

200g green beans trimmed, chopped 250g cherry tomatoes halved

½ cup seeded black olives 2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly 150g mesclun

6 hard boiled eggs 425g tin tuna in springwater, drained

Light Vinaigrette: 1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

Boil, steam or microwave beans until just tender; drain. Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine. Divide salad among serving plates; flake fish over salad in large chunks.

Serves 4 1 serve = 2 protein

August 25, 2010

Should I Eat Before Or After A Workout? (Q & A)

Filed under: Questions — Arlene @ 11:13 pm


I am a 14 year old female who wants to tone up and get healthy. I am not over weight but just would like a healthy challenge. I have already a healthy diet, but I am always feeling tired. I’ve just recently begun to cut back on pigging out in food, today and yesterday, I’ve been eating three meals still, and just eating until I’m a bit full. I was just wondering, is it good to have picky bits between meals, or I’ve heard that starts you up again, making you more hungry. Should I have something before I work out if I’m hungry, or eat after, and do I have to wait a while before eating?


You appear to be eating the quantities to maintain your weight, however your diet does not appear balanced. What are you pigging out on? Do you have a varied diet from the different food groups? Are you iron deficient as this can lead to fatigue? How do you maintain your weight if you binge, do you have starving times? Do you exercise? Ideally you should be consuming six small meals a day to maintain your blood sugar level even throughout the day. You should eat until you are comfortable, never till you are full. Try include two serves of protein in your daily intake, and ensure you have a regular consumption of carbohydrates as the body uses these for energy. You should be doing 45 minutes of exercise daily. The fitter you are the more energy you will have, and the better you will feel!

August 24, 2010

A Sense Of Normal

Filed under: Messages — Arlene @ 11:34 pm

A sense of “normal” is important when you are altering your lifestyle to eat and exercise properly.

Learning a sense of portion is essential.  If you are working on losing weight you may be familiar with the suggestion that you try serving up your meals on smaller plates or bowls to trick yourself into thinking you are actually eating a more substantial portion.  University of Pennsylvania researchers have confirmed the psychological basis for that tip in a series of experiments including one in which they varied the size of the scoop with which unwitting subjects helped themselves to M&Ms. The bigger the scoop, the more chocolate was taken, an example of what the researchers termed ‘unit bias’, or the tendency for us to eat what is culturally accepted as the right portion size.  Australians eat too much, so be wary of the quantity you put on your plate, or you eat at restaurants.  Too much has become normal.

Exercise to feel good and relax!  Such great weather, make the most of it!

August 23, 2010

7 Day Healthy Eating Plan

Filed under: Diet Menu,Vegetables — Arlene @ 11:22 pm

Day 1

Breakfast: 1 boile egg on 1 slice toast and grilled tomato & mushrooms

Morning Tea: 1 small apple

Lunch: Toasted cheese and tomato sandwich

Afternoon Tea: 1 cup soup

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

Supper: poached pear

Day 2

Breakfast: 2/3 cup cereal

Morning Tea: 25g nuts

Lunch: tuna and salad wrap

Afternoon Tea: 1 small mandarin

Dinner: 120g Roast chicken breast and salad

Supper: Jarrah hot chocolate/ 125g tinned fruit

Day 3

Breakfast: 5 Tblsp cottage cheese with chopped banana and 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: 3 fresh dates

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

Afternoon Tea: 15 cherries

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

Supper: 5 passionfruit

Day 5

Breakfast: ½ cup cooked porridge

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

August 22, 2010

Recipe: Vegetable Fried Rice

Filed under: Recipes,Vegetables — Arlene @ 11:47 pm

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

August 18, 2010

(Q & A) Artificial Sweetners In Diet Drinks

Filed under: Questions — Arlene @ 11:28 pm


I have two questions re diet drinks and artificial sweeteners that are used in them.

1. I would like to know what effects diet drinks (if any) have on metabolic rate.  I have read that there are studies in existence that they can affect insulin production in response to the sweet taste and therefore lead to fat deposition even though they have only one calorie.

2. What problems are linked to consuming artificial sweeteners?


Diet drinks have no dramatic impact on insulin release that would lead to fat deposition. In addition, they do not affect your metabolic rate. The caffeine intake in certain of the diet drinks may result in a slight increase in metabolic rate and disturb your sleeping habits or make you a bit jittery if you are caffeine sensitive. Certain artificial sweeteners were implicated in causing cancer, and were taken off the market. However, the studies were found to be inaccurate and their results unsubstantiated. I do believe in everything in moderation, and the fewer chemicals we can consume the better. Drinking water is healthier than consuming the diet drinks, but an occasional diet drink can do you no harm.

August 17, 2010

Tip To Avoid Overeating At Night

Filed under: Messages — Arlene @ 11:54 pm


Many people overeat late at night. Ideally you should go to bed if you are tired. I recommended eating a satisfying dinner and then finding absorbing activities to keep you busy and out of the pantry until bedtime. Many readers suggested another practical solution: Brush and floss your teeth right after dinner. That’s a great idea: It signals that you’re done eating for the day, and any food you might eat after brushing won’t taste very good.

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