Loose weight with Arlene Normand

June 30, 2011

Recipe: Thai Beef Salad

Filed under: Meat,Recipes,Vegetables — Arlene @ 11:29 pm

400g beef rump steak ¼ cup lime juice

2 Tblsp shredded fresh mint leaves 150g spinach leaves

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

2 Tblsp fish sauce 1 Tblsp brown sugar

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

Serves 4 1 serve = 1 protein

June 29, 2011


Filed under: Meat,Recipes,Vegetables — Arlene @ 11:14 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

June 28, 2011

Glucosamine Hydrochloride (Q & A)

Filed under: Questions — Arlene @ 11:59 pm


Is it true that glucosamine hydrochloride may assist in rebuilding worn cartilage, is essential for healthy cartilage and maintains healthy joints and mobility? This is the claim of some supplements for arthritis. –


Scientific research hasn’t found sufficient evidence to show that glucosamine hydrochloride counters osteoarthritis or promotes joint health. Glucosamine is usually made from seashells, or it can be made in the laboratory. Glucosamine hydrochloride is one of several forms of glucosamine. Glucosamine hydrochloride is used for osteoarthritis, knee pain, back pain, and glaucoma. However, no one knows yet whether it is effective for any of these conditions. There have been some preliminary studies, but more research is needed. How does it work? Glucosamine in the body is used to make a “cushion” that surrounds the joints. In osteoarthritis, this cushion becomes thinner and stiff. Taking glucosamine hydrochloride as a supplement might help to supply the materials needed to rebuild the cushion. Some researchers believe that glucosamine hydrochloride might not work as well as glucosamine sulfate. They think the “sulfate” part of glucosamine sulfate is the important factor because sulfate is needed by the body to produce cartilage.

June 27, 2011

7 Day Eating Plan

Filed under: Diet Menu — Arlene @ 11:31 pm

Day 1

Breakfast: 1 boiled egg on toast with tomato, mushrooms and spinach

Morning Tea: 1 small nectarine

Lunch: Pastrami, pickles,mustard, salad sandwich on two slices bread

Afternoon Tea: 5 lychees

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

Supper: 3 squares of chocolate/ small plum

Day 2

Breakfast: 90g ricotta on toast

Morning Tea: small pear

Lunch: Turkey and salad wrap

Afternoon Tea: 1 cup diced honey dew melon

Dinner: 120g Roast chicken breast and salad

Supper: Jarrah hot chocolate/ low joule jelly

Day 3

Breakfast: 2/3 cup cereal

Morning Tea: 1 cup berries

Lunch: Bagel with cheese 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: Melted cheese with tomato on toast

Morning Tea: 2 kiwi fruit

Lunch: Tuna salad

Afternoon Tea: 1 small orange

Dinner: ½ chicken breast grilled or bbq with salad

Supper: 1 cup watermelon melon cubed

Day 5

Breakfast: 1 cup strawberries with a low fat yoghurt

Morning Tea: 100g fruche

Lunch: miso soup, 2 sushi rolls

Afternoon Tea: 25g nuts

Dinner: 150g Grilled fish and veges

Supper: low joule jelly

Day 6

Breakfast: 2 egg omelette with tomato and mushrooms

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

Lunch: Chicken burger

Afternoon Tea: 1 cup soup

Dinner: 120g roast beef and veges/salad

Supper: baked apple and ½ cup low fat custard

Day 7

Breakfast: ½ cup porridge

Morning Tea: 1 cup strawberries

Lunch: Turkey and salad sandwich with cranberry jelly

Afternoon Tea: 1 small corn on the cob

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

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

Daily: 2 cups low fat milk; 2 teaspoons fat

June 26, 2011

Curried Apricot Chicken

Filed under: Chicken,Recipes,Vegetables — Arlene @ 11:34 pm

1/3 cup chicken stock 1/3 cup water

125g dried apricots 1 Tblsp olive / canola oil

1 onion, chopped ½ tsp coriander

½ tsp cumin ½ tsp turmeric

¼ tsp cinnamon freshly ground black pepper

4 chicken breasts (120g each)

In a saucepan bring the chicken stock and water to the boil. Turn off the heat and add the apricots to soak in the hot liquid for approx. 1 hour. Remove apricots and liquid.

Heat oil in a non-stick frying pan.

Fry the onion until tender. Stir through the spices.

Add the chicken and fry until golden brown. Return the apricots and liquid.

Cover with lid and simmer over low heat for approx. 20 minutes or until chicken is tender (add extra stock if required).

Serve with crisp green salad.

Serves 4 1 serving = 1 protein, 1 carbohydrate, 1 fat

June 24, 2011


Filed under: Fish,Recipes,Vegetables — Arlene @ 12:06 am

3/4 (150g) cup red lentils 2 tsp oil

4 medium onions, thinly sliced 1 Tblp grated fresh ginger

2 cloves garlic, crushed 3 tsp ground coriander

½ tsp ground turmeric ½ tsp ground fennel

2 tsp salt 1 ½ cups fish stock

4 boneless white fish fillets ½ cup chopped fresh coriander

½ cup low-fat plain yoghurt to serve

Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.

Meanwhile, heat oil in a large pan, add onions; cook, stirring, for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.

Add stock, bring to boil; place fish on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is tender.

Serve fish over lentil mixture; sprinkle with coriander. Top with yoghurt.

Serves 4 1 serve = 1 protein, 1 carbohydrate

June 22, 2011

Treadmill Workouts (Q & A)

Filed under: Questions — Arlene @ 11:31 pm


I have not exercised in years and really want to boost my energy and lose weight. What is a good treadmill workout for beginners?


To prevent injury and burnout and to make sure you are successful in your new endeavour, begin by doing less than you think you can do. You will still feel an energy boost and burn calories. For most beginners, a good starting point is walking four times a week, gradually building from 10 minutes to 30 minutes at a comfortable pace. Keep a workout diary to track your fatigue, soreness and progress. You should not be sore for more than 24 hours after a workout, if you are you are overdoing it. After every workout, gently stretch your hamstrings, calves and shins, holding for at least 30 seconds without bouncing. After four weeks of consistent exercise, start including intervals of higher intensity exercise, either by cranking up the speed or by using the treadmills incline feature. For example, after a five-minute warm-up, alternate one minute at an intensity that leaves you slightly out of breath with one minute at a comfortable pace. After five to 15 minutes of these intervals, cool down for about five minutes. As you become more fit, increase your intervals so that you are doing two-three minutes at higher intensity for every minute rest. Your body adapts quickly, so in order to keep progressing it is important to keep changing your workout and make them more frequent (daily).

June 20, 2011


Filed under: Meat,Recipes,Salad,Vegetables — Arlene @ 11:20 pm

400g lamb fillets, trimmed

1 tablespoon Moroccan seasoning

1 clove garlic, crushed

1 x 300g can chickpeas, drained

1 bunch flat-leafed parsley, finely chopped

½ cup chopped fresh mint

1/4 cup chopped fresh coriander

6 spring onions, finely chopped

1 x 200g punnet cherry tomatoes, halved

cooking oil spray

2 tablespoon lemon juice

1 tablespoon no-oil French dressing

1. Combine lamb, seasoning and garlic in a large bowl; using hands, mix well. Cover; refrigerate 30 minutes.

2. Combine chickpeas, herbs, spring onions and tomatoes in a bowl.

3. Heat a non-stick pan; lightly spray with cooking oil. Add lamb; cook on both sides until tender. Remove; stand 2 minutes before slicing thickly.

4. Add lamb to chickpea mixture with combined juice and dressing; toss well.

Serves 4 1 serve = 1 protein, 1 carbohydrate

June 19, 2011

Age Is The Enemy(Q & A)

Filed under: Questions — Arlene @ 11:49 pm


I am slightly over 60 years of age and have managed to loose a few Kilos recently (having put on too much weight when I retired.  I have gotten to 78kg and seem to be stuck there.  The weight is in excess of what it should be comparison to Height, age etc and I would like to lose a bit more. I walk regularly using my Dog as motivation and regularly take quite a long uphill route but unfortunately Sam stays slim and I seem to be going nowhere having made a really good start.  Any solutions.


Unfortunately “age” is the enemy. Postmenopausal woman have a very slow metabolic rate, which implicates that you will have to increase your activity level and reduce your food intake. You should purchase a pedometer and ensure that you are doing at least 10000 steps each day. Try and eat six small meals a day as this keeps your metabolism working all day. Take a look at your portion sizes; you might be surprised at how much you are getting through in the course of what seems like normal meals. Aim at consuming approximately 1200calories each day. Use the menu plan on the NW website as a guide. You should start losing 2-2.5kg per month.

June 16, 2011

Calcium Carbonate (Q & A)

Filed under: Questions — Arlene @ 11:44 pm


Calcium carbonate, as a supplement, is to be taken “with food.” How much? What kind? Will a glass of milk do?


Calcium carbonate requires stomach acid for your body to absorb it; taking your supplement with food stimulates production of that stomach acid. It doesn’t appear to matter what kind of food, but the instructions for taking Caltrate, for instance, call for taking the supplement with a “meal,” so I don’t think a glass of milk is likely to be quite enough.

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