arlenesway.com.au Loose weight with Arlene Normand

March 31, 2011

Walking (Q & A)

Filed under: Questions — Arlene @ 10:34 pm

Question

When I walk how fast should I walk for it to be effective in losing weight and getting my heart rate up?

Answer

Try and walk at a brisk pace, but it must not be uncomfortable. Use the “talk test” to make sure that you are not working too strenuously. If you can just respond to conversation, your exercise intensity is just about right. If you can’t talk, slow down. This test can be as accurate as using a heart rate monitor in determining intensity, according to researchers at the Flinders university of Wisconsin-La-Crosse. People were tested on both treadmills and stationary bikes by asking them to talk while working at progressively harder levels of exertion. When exercisers started having trouble speaking, their heart rates and other measures of exertion began to exceed their safety zone.

March 30, 2011

Recipe: Crab and Corn Chowder

Filed under: Recipes,Vegetables — Arlene @ 11:12 pm


(serves 4 )

1 small onion, finely chopped 1/2 red pepper, diced
2 tablespoons olive oil 3 tablespoons rice flour
450 ml vegetable broth 1 1/2 cups low fat milk
1/2 cup mild salsa 8 ounces crab, chopped or shredded
1 cup corn 1 cup cooked brown or basmati rice
1/2 teaspoon black pepper

1. In a soup pot, sauté onion and pepper in olive oil until soft.

2. Stir in flour and cook for 1-2 minutes.

3. Add broth, milk, and salsa and bring to a boil, stirring frequently.

4. Reduce to medium heat and add crab, corn, rice, and pepper.

5. Cook an additional 5-7 minutes.

6. Serve hot.

1 serve = 1 protein 1 carbohydrate

March 27, 2011

7 Day Diet Menu

Filed under: Diet Menu — Arlene @ 10:40 pm

Day 1

Breakfast: Poached/boiled egg on toast

Morning Tea: 1 small orange

Lunch: Chicken and salad sandwich

Afternoon Tea: 1 small apple sliced with a drizzle of honey

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

Supper: 1 cup strawberries

Day 2

Breakfast: ½ cup porridge

Morning Tea: 1 peach

Lunch: Tuna and salad wrap

Afternoon Tea: 2 kiwi fruit

Dinner: 120g Roast chicken breast and salad

Supper: Jarrah hot chocolate/ 1 banana

Day 3

Breakfast: 2 slices wholegrain toast with 90g cottage cheese and honey

Morning Tea: 100g fruche-lite

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/125g tinned fruit

Day 4

Breakfast: 1 boiled egg with tomato and mushrooms

Morning Tea: 3 dried figs

Lunch: Chicken salad

Afternoon Tea: 1 mango

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

Supper: 1 cup rockmelon cubed

Day 5

Breakfast: 2/3 cup cereal

Morning Tea: 1 nectarine

Lunch: miso soup, 2 sushi rolls

Afternoon Tea: 3 crackers with tomato and black pepper

Dinner: 150g Grilled fish and salad

Supper: low joule jelly

Day 6

Breakfast: 1 toast with 100g baked beans

Morning Tea: 1 plum

Lunch: Chicken burger

Afternoon Tea: 5 passionfruit

Dinner: 120g roast lamb and veges/salad

Supper: 2 apricots

Day 7

Breakfast: 1 cup cereal

Morning Tea: 1 peach

Lunch: Baked potato with cottage cheese and salad

Afternoon Tea: 1 mango

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

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

Daily: 2 cups low fat milk; 2 teaspoons fat

March 24, 2011

Recipe: Tuna Patties

Filed under: Fish,Recipes — Arlene @ 11:07 pm

3 medium potatoes, peeled, chopped 220g can tuna in brine, drained

2 tablespoons chopped fresh dill 2 teaspoons grated lemon rind

1 teaspoon drained baby capers, chopped salt and pepper to taste

½ cup Lightly Seasoned Fish Mix cooking oil spray

lemon wedges to serve

1. Boil, steam or microwave potatoes until tender; drain. Mash potatoes until smooth.

2. Combine potatoes, tuna, dill, rind, capers and salt and pepper in a bowl; mix well.

3. Divide mixture into 8 portions; shape each portion into a patty. Coat in seasoning mix; shake away excess. Place on a tray lined with non-stick baking paper. Spray lightly with oil.

4. Cook in a moderate oven, 180oC, for about 20 minutes or until heated through and crumbs are crisp.

5. Serve patties with lemon wedges.

Serves 4 1 serve = ½ protein, 1 carbohydrate

March 23, 2011

Recipe: ALMOND BISCUITS

Filed under: Desserts,Recipes — Arlene @ 10:24 pm

1 cup packaged ground almonds 1 cup caster sugar

2 egg-whites, lightly beaten few drops almond essence

2 tablespoons finely chopped glace cherries

1. Place almonds, sugar, egg-whites and almond essence in a small bowl. Beat on medium speed with an electric mixer or 5 minutes; stand mixture for 10 minutes.

2. Spoon into a piping bag fitted with a1cm plain tube. Pipe mixture into 4cm circles, about 2cm apart, onto baking-paper lined oven trays. Sprinkle with cherries.

3. Cook in a moderate oven, 180oC, for about 10 minutes, or until starting to brown. Stand on trays for 5 minutes before cooling on wire racks.

Makes 25 2 biscuits = 1 carbohydrate

March 22, 2011

Binge Eating (Q & A)

Filed under: Questions — Arlene @ 10:48 pm

Question

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?

Answer

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.

March 21, 2011

Recipe:BEEF TOMATO CASSEROLE

Filed under: Meat,Recipes,Vegetables — Arlene @ 10:40 pm

Cooking oil spray 500g lean diced beef 2 onions, sliced

2 cloves garlic, crushed 2 teaspoons ground cumin

1 teaspoon ground coriander ¼ cup tomato paste 2 x 400g cans diced tomatoes

1/3 cup chopped fresh coriander 1/2 cup beef stock

1. Heat a large heavy-based pan; spray with cooking oil. Add beef, in batches, cook until browned all over. Remove from pan.

2. Add onions, garlic and spices; cook, stirring until onions are soft. Add remaining ingredients and beef; bring to boil.

3. Simmer casserole, covered, for about 11/2 hours or until beef is tender.

Serves 4 1 serve = 1 protein

March 20, 2011

(Q & A) Minties

Filed under: Questions — Arlene @ 10:49 pm

Question

I’m doing the Atkins diet and by mistake..(without thinking) I had 3 or 4 ( Allen’s) minties (wrapped), I’m wondering if you know the carb content in minties?

Answer

Each mintie has one gram of carbohydrate and 15 calories.

March 17, 2011

Recipe: Tasty Chicken and Pumpkin Stew

Filed under: Chicken,Recipes,Vegetables — Arlene @ 10:44 pm

Ingredients

spray olive oil 1 onion, chopped

1 clove garlic, chopped ½ tsp chilli flakes (or more or less to taste)

2 teaspoons smoked paprika 1 teaspoon ground cumin

1 teaspoon ground coriander 1 teaspoon cinnamon

600g boneless, skinless chicken breasts, cut into bite-sized pieces

1 granny smith apple, cut into cubes 2 cups, peeled and cubed pumpkin

1 ½ cups salt-reduced chicken or vegetable stock juice of 1/2 lemon or lime

Instructions

Heat a spray of oil in a large non-stick frying pan over medium heat and cook onions and garlic until onion is soft but not browned. Add the spices, stir to combine and cook for another couple of minutes.

Add the chicken, apple, pumpkin and stock and bring to the boil. Turn the heat down and simmer, covered, for 15-20 minutes. Remove lid and simmer for 10 minutes more or until sauce has reduced and thickened.

Squeeze in lemon or lime juice. Serve with couscous or rice.

Serves 6 1 serve = 1 protein, 1 carbohydrate

March 16, 2011

LAMB RACK WITH ROASTED VEGETABLES

Filed under: Meat,Recipes,Vegetables — Arlene @ 10:16 pm

2 small swedes, peeled, cut into wedges

2 small parsnips, peeled, cut into wedges

1 bunch Dutch carrots, trimmed, peeled

4 small potatoes, unpeeled, cut into wedges

1 teaspoon minced garlic

cooking oil spray

4 sprigs rosemary

1 Frenched rack of lamb (8 lean cutlets)

2 teaspoons dried mixed Italian herbs

extra cooking oil spray

2 cups beef stock

1. Combine vegetables and garlic in a large bowl; spray with cooking oil. Place in a large baking paper-lined baking dish with rosemary.

2. Cook in a hot oven, 200°C, for about 25 minutes.

3. Meanwhile, combine lamb rack and herbs in a large bowl. Place lamb on a wire rack inside a large baking dish; spray lightly with oil. Pour stock into base of dish.

4. Transfer vegetables to bottom shelf of oven. Place lamb on shelf above vegetables and cook together for a further 25 minutes or until lamb is tender. Cover lamb with foil; stand for 10 minutes. Strain pan juices into a small pan; bring to boil. Simmer, uncovered, for 5 minutes.

5. Serve lamb with vegetables; drizzle with pan juices.

Serves 4 1 serve = 1 protein, 1 carbohydrate

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