Loose weight with Arlene Normand

January 31, 2011

Recipe: Oriental Salmon

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

4 Salmon fillets 2 Tablespoons teriyake sauce

1 tablespoon lemon juice 1 tablespoon brown sugar or honey

1 teaspoon fresh ginger 1 clove garlic crushed

½ teaspoon Dijon mustard 2 shallots thinly sliced

Heat oven to 180 degrees centigrade.

Place salmon in an ungreased casserole.

Combine remaining ingredients except green onions. Spread over Salmon.

Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).

Garnish with shallots. Serve immediately.

Serves 4 1 serve = 1 protein

January 30, 2011

Binge Eating (Q & A)

Filed under: Questions — Arlene @ 10:17 pm


I am a terrible binge eater, which is sabotaging my weight loss. I can gain 2-3kg in one day. The next day I feel bloated, uncomfortable and guilty. I know that bingeing doesn’t take the emotions away, what can I do to stop?


Next time you think you are going to binge, stop, and sit down and write why you want to binge and what you are feeling at that moment. This will assist you in sorting out your emotions and finding out what is causing the binging. Try and phone a friend, go for a walk, have a bath, give yourself a manicure – to delay the binge. It is best not to eat until you calm down. I have two rules: Never eat when you are not relaxed, and never eat standing up. Everything you eat goes on one plate. When you do decide to eat you have to eat like a “lady”. Use a knife and fork which will slow down the eating process. If you do binge don’t get guilty as this results in days of overeating, rather get on track immediately by eating normally the next day – not starving, as this will lead to more bingeing. Deal with your emotions by either going to consult a professional, exercise, yoga, meditation, or rationalising your own feelings (if you can). Try and be with friends or family when you are feeling low so that they can give you the necessary support.

January 27, 2011

Recipe: BBq Mushrooms With Feta

Filed under: Recipes,Vegetables — Arlene @ 10:28 pm

Ingredients (serves 4) 1 serve = ½ protein

300g fresh shiitake mushrooms, halved if large

200g swiss brown mushrooms, halved if large

300g oyster mushrooms, halved if large

1 tbs olive oil

2 garlic cloves, crushed

1/3 cup (80ml) balsamic vinegar

150g mixed salad leaves (such as frisee, mizuna and rocket)

1/2 cup flat-leaf parsley leaves

75g reduced-fat feta, crumbled


Place the mushrooms in a bowl with the olive oil, garlic and 1/4 cup (60ml) of the balsamic vinegar, and toss to coat mushrooms in the mixture.

Heat a lightly oiled chargrill over high heat. When hot, add the mushrooms in batches and cook for 3-4 minutes, tossing occasionally, until cooked all over.

Place salad and parsley leaves in a bowl with the remaining tablespoon of balsamic vinegar, then toss to combine.

Divide the salad among plates, then top with mushrooms and feta.

January 26, 2011

Recipe: Lemon Caper Veal

Filed under: Meat,Recipes,Vegetables — Arlene @ 11:32 pm

2 teaspoons oil 4 x 125g veal steaks

1 cup chicken stock 2 tablespoons lemon juice

¼ cup fat-reduced cream 1 teaspoon cornflour

1 teaspoon water 1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives salt and pepper to taste

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4 1 serve = 1 protein, 2 tsp fat

January 24, 2011

Recipe: Greek Baked Fish

Filed under: Fish,Recipes,Vegetables — Arlene @ 10:12 pm

4 x 150g thick firm fish fillets

1 tablespoon basil pesto

3 small tomatoes, seeded, finely chopped

1 small red onion, finely chopped

1 tablespoon chopped capers

2 teaspoons grated lemon rind

¼ cup low-fat plain yoghurt

salt and a pepper to taste

1. Arrange fish in a single layer in an ovenproof dish.

2. Spread pesto over fish; sprinkle with tomatoes, onion, capers and rind.

3. Drizzle yoghurt over fish; season with salt and pepper.

4. Cook, uncovered, in a moderate oven, 180oC, for about 25 minutes or until fish is cooked through.

Serves 4 1 serve = 1 protein

January 23, 2011

Does Honey Have Any Nutritional Value? (Q & A)

Filed under: Questions — Arlene @ 10:07 pm


Does honey have any nutritional value? How about anti-inflammatory properties, etc.?


Though different varieties of honey (depending on many factors, including what kind of plants the bees who make it have access to) have varying amounts of vitamins and minerals, those amounts are all quite small. Researchers have long tried to pin down honey’s anti-inflammatory properties, but I can’t find any evidence to suggest that eating honey reduces inflammation. However, it does appear to have antibacterial and other qualities that help wounds heal when honey’s applied topically. Honey has about 21 calories per teaspoon while sugar has 15.

January 20, 2011

Menu : Quick For Quick Weight Loss

Filed under: Diet Menu — Arlene @ 10:12 pm


Day 1

Breakfast: ½ cup cereal with 1 Tblsp raisins

Morning Tea: 3 fresh dates

Lunch: Roll with cheese and salad

Afternoon Tea: 1 small nectarine

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

Supper: ice block / 1 cup watermelon cubed

Day 2

Breakfast: 1 scrambled egg on 1 slice toast with tomato

Morning Tea: 1 apricot

Lunch: Tuna and salad wrap

Afternoon Tea: 1 plum

Dinner: 120g Roast chicken breast and salad

Supper: Jarrah hot chocolate/ small orange

Day 3

Breakfast: 200g low fat yoghurt with 30g nuts and drizzle honey

Morning Tea: 1 small peach

Lunch: Sandwich with Turkey, salad and cranberry jelly

Afternoon Tea: 3 vitawheat with tomato and black pepper

Dinner: 100g Grilled steak and salad

Supper: Jarrah/Swiss Miss/Cadbury Lite hot/125g tinned fruit

Day 4

Breakfast: 2/3 cup cereal

Morning Tea: 100g fruche-lite

Lunch: Tuna salad

Afternoon Tea: 1 slice raisin toast

Dinner: 1 cup pasta with ½ cup bolognaise sauce and salad

Supper: 3 squares chocolate / 2 apricots

Day 5

Breakfast: 1 cup strawberries with 3 Tblsp fresh ricotta and drizzle honey

Morning Tea: 15 grapes

Lunch: miso soup, 2 sushi rolls

Afternoon Tea: 1 scone and jam/3 squares chocolate

Dinner: 150g Grilled fish and salad

Supper: low joule jelly

Day 6

Breakfast: 4 corn thins with 90g cottage cheese and tomato

Morning Tea: 2 sweet biscuits/ 200g low fat yoghurt

Lunch: Chicken burger

Afternoon Tea: 5 passionfruit

Dinner: Stir fry chicken and vegetables

Supper: 1 baked apple with ½ cup low fat custard

Day 7

Breakfast: 1 cup cereal

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

January 19, 2011

Should I Eat Salmon? (Q & A)

Filed under: Questions — Arlene @ 10:56 pm


I have read that farmed salmon is bad for you because it contains pollutants. But salmon is supposed to be one of the best sources of healthy omega-3 fats. Should I eat it or not?


The high demand for salmon means that most of the salmon sold today is “farmed” in aquatic pens rather than caught in the wild. The problem is farmed salmon are fed fishmeal that is made from smaller fish and contains large amounts of fish oil. Both ingredients may be contaminated with industrial pollutants, including PCBs and dioxin. These pollutants are stored in the fat of all animals, and high doses have been linked to cancer, neurological impairment and, in children, developmental delays. Concentrations of these chemicals are especially high in farmed salmon because the fish are intentionally fattened. However, pollutants are under continual surveillance and control. The nutritional benefits of salmon outweigh any potential risk from PCB or mercury exposure. However, it is suggested that women of childbearing age eat no more than 360g weekly, and to try and vary the seafood consumed.

January 16, 2011

Do I Count Fat Grams, Carbs Or Calories ? (Q & A)

Filed under: Questions — Arlene @ 10:20 pm


I want to lose 5-7kg, but I am confused. Should I be counting fat grams, carbs or calories?


Count calories. It is your most useful weight-loss tool, although it is definitely not something you should do forever. There is no reason to count fat grams or carb grams, the bottom lone is, the number of calories you eat will determine whether you lose weight, gain weight, or stay the same. Even when you reduce your fat intake, it is still possible to consume way too many calories. In general, foods high in fat are often high in calories, but some high fat foods, such as nuts and avocadoes are nutritious, satisfying and heart-healthy. You do want to limit your intake of foods high in saturated fats (fatty meats and full-fat dairy products); those are the numbers to keep your eye on. Check food labels for the word hydrogenated, which indicates the presence of very unhealthy trans fats – common in fried foods and processed baked goods. Despite the popularity of low carb diets, there is no benefit to counting carbohydrates either. There are not many calories in fried chicken or deep fried fish, but you could easily go way overboard on calories. Rather than tallying total carbs, focus on limiting empty carbs like lollies, biscuits, and instead loading up on unprocessed high fibre kind, such as fruits, vegetables, and whole grains. If you have no idea how many calories you are averaging a day, and most people don’t, it can be an eye opening experience to keep track for a week. Write down everything you eat and drink for a week and use a calorie counter to estimate your daily calorie intake. Then look for easy ways to cut calories, choosing a latte made from skim milk saves 100 calories. Still there is more to weight loss than just watching calories. Watch your portion sizes and eat a wide variety of foods – the less processed the better. Commence an exercise program as this not only speeds up your metabolic rate, but also makes you feel more positive about yourself and leading a healthy lifestyle.

January 13, 2011

Message For The Week:

Filed under: Messages — Arlene @ 10:22 pm

Think about the times in life you have really succeeded at a personal goal. Chances are you focused on it with intent, shutting out distractions and doubt. Focus is knowing what matters to you and committing to it. It is choosing to ignore the white noise in your head. When you truly target your mind, your actions will follow – and that is the surest way to write your won future.

Changing a lifestyle of eating and exercise requires commitment and hard work. It is really worth it in the long term, as not only your health will benefit, but you will feel a zest for life and enjoy the feeling of wellbeing!

When you eat better, you feel better. When you exercise regularly, you mood improves, which helps you stay on track with your healthier lifestyle.

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