arlenesway.com.au Loose weight with Arlene Normand

August 4, 2011

7 Day Eating Plan

Filed under: Article — Arlene @ 11:21 pm

Day 1

Breakfast: 2 scrambled eggs with grilled tomato and mushrooms

Morning Tea: 1 mandarin

Lunch: 100g pastrami and salad in a country grain roll

Afternoon Tea: 1 small apple

Dinner: 150g grilled fish with 2 cups of veges

Supper: low joule jelly and 250g tinned fruit

Day 2

Breakfast: 1cup high grain cereal

Morning Tea: 1 pear

Lunch: bagel with smoked salmon and salad

Afternoon Tea: 1 corn on the cob or orange

Dinner: 120g chicken stir fry and veges

Supper: 30 g dark chocolate or 2 kiwi fruit

Day 3

Breakfast: 1 sliced wholegrain toast, sliced banana and drizzle of honey

Morning Tea: 200g yoghurt or 1 cup berries

Lunch: Toasted egg mayonnaise sandwich

Afternoon Tea: 2 plain biscuits/ 2 rice cakes with tomato and black pepper

Dinner: 100g Grilled steak and 2 cups stir fry veges in oyster sauce

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

Day 4

Breakfast: 1 poached egg with grilled mushrooms and tomatoes

Morning Tea: 3 dried dates

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

Afternoon Tea: 1 cup strawberried

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

Supper: 1 cup watermelon cubed

Day 5

Breakfast: 1 cup cooked porridge

Morning Tea: 1 cup rockmelon cubed

Lunch: miso soup, 2 sushi rolls

Afternoon Tea: 3 crackers with tomato and black pepper

Dinner: 150g Grilled fish with ½ cup each of green beans, asparagus and 1 baked potato

Supper: low joule jelly

Day 6

Breakfast: 1 toast with 90g ricotta/cottage cheese

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

Lunch: Chicken burger

Afternoon Tea: apple

Dinner: 120g roast fillet and veges/salad

Supper: 1 baked apple with ½ cup low fat custard

Day 7

Breakfast: 1 poached egg with ½ cup each of steamed spinach and

Grilled mushrooms

Morning Tea: 1 mandarin

Lunch: Baked potato with cottage cheese/30g grated cheese and salad

Afternoon Tea: 1 cup soup

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

Supper: jarrah hot chocolate/swiss miss/ lite ovaltine and low joule jelly/1 fruit

Daily: 2 cups low fat milk; 2 teaspoons fat

August 3, 2011

Stop Eating The Moment You Feel Comfortable!

Filed under: Messages — Arlene @ 11:09 pm

Our brains have designed to receive a message from the stomach when we’ve reached capacity. Its a whoa, thats enough signal, which many of us, through years of practice, have learned to ignore.

We have retrained our brain to obey the admonition, Finish everything on your plate. We put too much on our plates, and then we feel compelled to eat it all. Dont be afraid to leave a few bites, and practice listening for that little voice in your head. It may be muffled, but its still there. It will tell you when its time to put the fork down.

Listen to your brain – it tells the truth about how much food you REALLY need.

When I exercise I not only feel better, I feel better about myself.

Exercise daily – it improves your mood and makes you feel great!

Have a good week.

August 2, 2011

Recipe: Chargrilled Vegetable & Bocconcini Salad

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

Ingredients (serves 4) 1 serve = 1 protein, 2 tsp oil

2 eggplants, cut into 1cm-thick slices

2 zucchini, sliced lengthways

1 large yellow capsicum, halved, deseeded, thickly sliced

3 tomatoes, cut into 1cm-thick slices

olive oil cooking spray

180g baby bocconcini, drained, sliced

1/2 cup kalamata olives, pitted, halved

1 tablespoon extra virgin olive oil

crusty bread, to serve

Method

Place eggplant into a sieve. Sprinkle with salt. Set aside for 20 minutes. Rinse and pat-dry. Spray vegetables with oil. Season with salt and pepper.

Preheat a barbecue grill on medium-high heat. Cook eggplant, zucchini and capsicum for 2 to 3 minutes each side, or until tender. Transfer to a heat-proof dish. Cook tomatoes for 30 seconds each side. Remove to a plate.

Arrange vegetables, bocconcini and olives on plates. Season. Drizzle each plate evenly with oil. Serve with bread.

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