arlenesway.com.au Loose weight with Arlene Normand

May 31, 2011

Binge Eating (Q & A)

Filed under: Questions — Arlene @ 11:20 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.

May 30, 2011

Nutritrional Value of Honey (Q & A)

Filed under: Questions — Arlene @ 11:10 pm

Question

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

Answer

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.

May 29, 2011

Post Baby Weight (Q & A)

Filed under: Questions — Arlene @ 11:32 pm

Question

I am a new mum (6 months) and cannot fit into my old jeans – I find this so depressing. I used to exercise so much, but cannot get motivated. I feel awful. What should I do?

Answer

Do not debate whether to put on your running shoes or not! Lace up your shoes, put the baby in a stroller and go for a walk. You will feel great afterwards, and enjoy getting fitter and burning those excess calories. On rainy days you can get an exercise DVD, which you can do at home. If there is a gym with child minding close to home, it is a great alternative as it is more social. Think small and concentrate on everyday behaviours you can change. Organise balanced meals and snacks, aim to lose 2 kg per month, find a friend to exercise with if you need the support, and don’t confuse occasional lapses with failure (they are normal).

May 27, 2011

Salt (Q & A)

Filed under: Questions — Arlene @ 1:39 am

Question

I’ve heard that sea salt is more nutritious than regular table salt. What is the difference?

Answer

Sea salt can provide a bit more magnesium and other mineras than table salt if its production process doesn’t include rinsing, but not enough to make a difference in your diet. Otherwise, both kinds of salt can be purchased with or without added iodine, a nutrient that, while important in maintaining thyroid health, most of us now get enough of through our regular diets.

May 25, 2011

Menopause (Q & A)

Filed under: Questions — Arlene @ 11:02 pm

Question

I have hit the menopause and have gained so much weight. Is this normal?

Answer

Yes, it is normal for postmenopausal women to gain weight and also to change their body shape. With an increase in age and hormone changes, there is a decline in metabolic rate. I suggest you increase your level of activity to reduce the impact of the menopause on your weight. In addition, be aware of your food intake, particularly the choices you make and portion sizes.

May 24, 2011

Recipe: Chilli and Honey Chicken Salad

Filed under: Chicken,Recipes,Salad — Arlene @ 11:26 pm

480g breast fillets, sliced thinly

¼ cup honey

4 red Thai chillies, seeded, sliced thinly

1 Tablespoon grated fresh ginger

500g asparagus, trimmed

2 tablespoons peanut oil

4 green onions, sliced thinly

1 medium green capsicum, sliced thinly

1 medium yellow capsicum, sliced thinly

1 medium carrot, sliced thinly

150g Chinese cabbage, shredded finely

1/3 cup lime juice

Combine honey, chicken, chilli and ginger in medium bowl.

Cut asparagus spears in half, boil, steam or microwave until just tender. Rinse immediately under cold water, drain.

Meanwhile, heat half of the oil in large wk or frying pan; stir-fry chicken, in batches, until browned all over and cooked through.

Place chicken and asparagus in large bowl with onion, capsicums, carrot, cabbage, juice and remaining oil; toss gently to combine.

Serves 4 1 serve = 1 protein

May 23, 2011

Recipe: Butternut Squash Soup

Filed under: Recipes,Vegetables — Arlene @ 11:25 pm


(serves 4 to 6)

2 t olive oil 2 medium onions, chopped
3-4 garlic cloves, minced 1 large butternut squash, peeled and cubed
3-4 potatoes, peeled and cubed 3/4 C apple juice (make sure it’s 100% juice)
3 1/4 C chicken or vegetable broth 1/2 C low fat milk
1 t ginger 3 t fresh parsley, chopped and divided

1. In a large soup pot, sauté onions and garlic in olive oil for 3-5 minutes.

2. Add squash, potatoes, juice, and broth and bring to a boil.

3. Reduce heat and simmer 40-45 minutes.

4. Mash a few pieces of squash and potatoes against side of pot to ensure they are soft.

5. Ladle half of the mixture into a food processor or blender and purée.

6. Add puréed mixture back into pot.

7. Add milk, ginger, and 2 teaspoons of parsley.

8. Simmer for 3-5 minutes. Top with remaining teaspoon of parsley and serve warm.

1 cup = 1 carbohydrate

May 22, 2011

Message Of The Week

Filed under: Messages — Arlene @ 11:23 pm

“Nothing happens to the body without the mind’s permission”.


Losing even a little weight, and keeping it off has a positive impact on the way you feel.  By getting active and watching what you eat, you will have more energy, be more flexible and your clothes will fit better.  But to keep the weight off you have to make permanent changes to your lifestyle.  Crash dieting can actually harm your wellbeing.  Aim to reduce your waistline.  This is more crucial than the kilos you lose!

Have a good week.

May 19, 2011

Eating Healthy vs Portion Size (Q & A)

Filed under: Questions — Arlene @ 11:26 pm

Question

I have really been eating and exercising correctly but am stacking on the kilos. I exercise every day, so cannot understand my weight gain. I eat low fat milk, fruit, vegetables, salads, meat, fish, and chicken. I have not had a chocolate, biscuit or piece of cake in ages. I am getting so frustrated. Please help!

Answer

You may be eating a healthy diet, but the secret to weight loss is in the control of the size of your portions. How much you are eating, even if it is healthy food, adds up to calories that your body does not need. The excess calories are laid down as fat resulting in weight gain. Portions in Australia are extremely generous. A serving of pasta is about four times as generous as it should be, and a steak is three times as large as it was twenty years ago. Only look at a muffin to realise how portion sizes have grown! An ordinary bread roll seldom weighs a standard 60g. You can gain control of your weight by reducing the portions you are eating. This is not easy as it involves will power to leave food on your plate and not to succumb to temptation. You have to be satisfied with less. Eat slowly, as it takes 20 minutes for the message to get from your stomach to your brain that you have had something to eat. Your food must be delicious as you will find it more satisfying – and savour every mouthful! The NW meal plan is an excellent guide to the quantities you should be consuming.

May 18, 2011

Full Cream Or Skim? (Q & A)

Filed under: Questions — Arlene @ 11:32 pm

Question

There was recently an article in the paper that drinking milk and eating yoghurt can help you lose weight. Should this be skim milk varieties? How does it work?

Answer

A conference was recently held in which one of the presenters Dr. Michael Zemel, Director of the Nutrition Institute at the University of Tennesee, explained that the calcium in yoghurt and milk can help to lower body weights and body fat. However, I must emphasise that this is dependent on the rest of the diet being balanced and the energy equation being in negative balance. The recommended dietary allowance is approximately 800-1000mg of calcium per day, which requires 2-3 servings of dairy product per day. A serving would be 250 ml milk, 200 g of yoghurt, 30g hard cheese. Ideally use the low fat varieties. Research has shown that not getting enough calcium can make it easier to gain weight. It appears that the body responds to a calcium deficiency by secreting hormones such as calcitriol in order to assist in the absorption of more calcium. Michael Zemel, explained that calcitriol send the fat cells a message to start making more fat and sends another message to slow down the fat the process of fat breakdown and oxidation. In his words “A higher calcium diet helps you burn more fat for a smaller, leaner fat cell”. Consequently you should meet the recommended daily intake for calcium both for weight loss and to prevent osteoporosis.

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