F-.

healthyfood12-1M

Diet.exercrse

plan

All the tools you need to:. set an achieveable

weight loss goalr plan your weekly menu. choose healthy snacks. change the way you

think about foodo exercise for faster results

LOOKINGFOR MORE

RECIPES?lc.i -ecffitrolled nreals

Easy breakfasts

Weight-loss dinners

Delicious lunches

For more ideasdid.J$www. hea lthyfood g u ide.com.a u

| . I . .IntrcoucttonYou'l l be learning to assemble

healthy meals, what to order wheneating out, howto reduce portion

sizes, how to boost exercise levelsand the reasons behind why you

eat. To increase the likelihood ofachieving your goals, you' l l alsokeep a food and exercise diarywhich will help to create awarenessabout your eating and lifestylehabits. Awareness is the first steptowards change.

To achieve the changes you've

always wanted to make, allyouneed is motivation, the support ofloved ones and, of course, thisbooklet. Stick to the plan, avoid

depriving yourself ofthe foods you

love, and enjoy the journey. Before

too long you'll be enjoying healthand weight loss success. Here's toa happier, healthier you!

Cottt ..,".-Dietit ian,Healthy Food Guide

Hor,u to use

, | . .uongratu rattonson taking the next step towardsgetting fit and healthy. lf you tookpart in the HFG 12-week Diet andExercise P/an last yeat you'll

already know that this plan is

anlthing but a fad - it! a way ofl i fe. For those ofyou who are new

to the HFG l2-week Diet andExercise Plan, it! important toremind you that it does notpromise quick weight loss ormiracle weight cures. lt's based onexpert nutrition and exerciseadvice that helps you make thelifestyle changes to lose weight

and keep it off-for good.

Set goals andmaintain them

Edltot Georgia RickardSub Edlloc Janice Hogg. Moliy FunerNutrldon DIE<tor Catherine SaxelbyBSc, Grad Dip ND, APDDLdthn Caitlin Reid, BNutrDieVBADoSc(Heahh Sc)APD, MSDA. MMESS AEPDa.lgner Jane AbmaNdoid Ad\r.rti.t€ Msn€.rZoe Wendland,zoe.wendland@hlmedia.com.auVktotLn Adv.rdrlng Mfit.rKeiren Hemmino.keiren.hemminaahlmedia.com.au

Ma.k€dng & Clrcrlsdon Mr|ag..Joann MorandMarkedng Coodln.tor Kylie MorowDlrlctor' Phil Ryan, Kim lvundellM.n gkrg Dln .tor DanielleTibbles

H.eltfiy Uf. M.d! Pty tdLev€l 7, 28 Fowaux Stre€tSurry Hills NSW 2010(PO Box K225, HaFsrkel NSW I 2,O)Ffon. (0a 9218 9800F.x l02t 921't 0717

this booklet

$ M..rur" ,p

ffi c"t prepared

ffi Eat wisely andexercise regularly

ffi Recordyou.efforts, focusingon the emotionalside of eating

4 selLTnv rooo curoE ocroBER ot

/ '^rr\_-ontents

!{

6

8

How to set goalsGet started with our easy goa setting too

Brea kfastChoose from a range of delcious options

LUnCnLearn how to buid a healthy unch

DinnerDlnner options and a cever port ion guide

Low kJ recipesP zza, pasta, curries allthe taste, no extra kllojoulesl

Eating outflsethis easy guide to choose trettertakeaway options

SnacksBoth sweet and savoury opt ons, for crushing crav ngs

'Fil l up'foodsFee {ul by eating as many ofthese as yoL.r ike

Overcoming s ip upsTry these usefui 'recovery mea ' suggestions

10

'12

13

19

22

24

25

ExerciseYour glride to cardio and weights, p us a workout plan 28

l lE 2oo9 12 wEEK DiET & EXERc sE pLAN 5

Itt safe to say that most of us have wanted to lose weiqht or get healthier atsome point in our lives. We may succeed for a few weeks or months, only tosuccumb to our old habits again. We try the same approaches time and timeagain, but keep falling short of our goals and are left feeling discouragedand wondering what went wrong. However, it doesn't have to be this way,change will come if you do something different and learn from your slip-ups.

The first thing to realise is that change is nota one-off event, which you never think aboutagain - it! a process involving seven distinctstages. The key to successfully making yourchange is to identify which stage you are in,prior to beginning, as each stage of changerequires different strategies for achievingsuccess. The seven stages of change are:

You have no inrentio. olcha-ging a^dyou are oblivious to the fact that a probiem exists.In this stage, you have l i t t le understanding aboutthe consequences of your unhealthy habits or youmay have unsuccessful ly tr ied to change in the pastand become demoral ised. You need to increaseyour awareness ofthe main issLres.

You intend to change... eventual ly. Youhaven't committed to the change yet and keepputting it offthat iittle bit longer To move throughthis stage, identi t the pros and cons of makingthe change. Then, deveJop strategies to overcomelhe obstacles o evert ing you l .o'n charg rg

This is the stage at whlch determlnationsets in - you are committed to making the changeand lntend to take action soon. This stage wil l seeyou maklng decisions and putt ing goa s together,both ofwhich are important foundation stepsbefore headlng into the next stage, act ion mode.

6 uenrtsv rooo curoE ocroBER 09

At this stage, you're pLrtting theory intopractice and actively modifying various areas of yourlife. You may be making different food choices or youmay have joined the gym. During this stage i trs rmportant to monltor your progress - you shoU d

setweekly goals and record whether or not youachieved them. You also need to plan strategies tooveTcome oDstactes.

You have been consisrenl a^d pe.severeo

with your change, but are aware that you st l l l havesome work to do. You now need to turn these lnit lalchanges into l i felong hablts. During this stage,hurdles wi always pop up, so ts lmportant

to develop some strategles to overcome them.

After successful ly moving through theprevious stages, you return to your old ways, butrelap"e ard lai lure are not t l^e same thrng Everyo.ewill relapse at some point on their path to change andthe people who succeed are the ones who earn rromtheir slip-ups and the develop strategies to preventthem from happening again in the future.

Termination ls the ult imate goal and i t wl Ioccur when you maintain your l i festyle change for atleast f ive years. Reaching the termination stage doesnot mean you can resort back to your old ways; i t isimportant to remember that changes such as weightmanagement can require l i felong maintenance.

y measuremenl$at

Before you begin, you'll need to record your measurements. This will help youset your goal. Be sure to record your measurements every four weeks so youcan either rejoice in your progress, or step up your efforts a little. As a generalrule, as you change your routine to include more exercise and alter youreating habits, you will find that your muscles 'tone' and you'll begin to lose fatstores, giving you a slimmer look. Plus, you'll have loads more energy!

1l

i : l

SIVIART goalsOnce you are at the preparationstage, you must plan properlyand set your goals. The bestgoals are SMART

Specifrc: Set a well-defined goal.

Measurable: Establish criteria soyou can measure your progress.

Achievable: Set goals that arewithin your limits.Realistie This means'doable',not easy.Time-based: Create a deadline -without one it! easy to losemotivation.

MEASIJREMENTS

$$$$uuuuMy /2-werk Sool

BMI (kg/ml

Waistcircumference (cm)

Resting heart .ate(bpm)

Energy levels(low, medium, high)

THE 2009 12-wEEK otET & exencrse pLnt 7

Not hungryin themornings?You re probablye6tlng too mLrch inI i re even ngs, so

re! ls5es5 your

port ion s ize and,

i { possible, yourdinner t i rne. St i l lnot hungry?Considerscheduling in somepre-brekkieexercise- That

go!ngl

8 leaLr l r FooD cLIDE ocroaER ot

Breakfast;

";";"; ;;; ;;, ;:;

;; ;.;:;. ; ;;;; ; ;;;,; ;;;";;; ;; ; ;;;;

.

: -eakfast. Not only are brea kfast-e ate rs more l ikely to be of a hea{thier. ierght than b rea kfast-s kippers, they are also less l ikely to experience:ravings later in the day. Research shows that when people skip theirnrorning munch, they actual ly t r ick their brain into th inking they wantnigher-ki lojouie foods * foods that can increase the r isk of weightgain. "When people skip meals, especial ly breakfast, changes in brainactivi ty in response to food may hinder weight loss and even promoterveight gain," says researcher and endocrinologist Tony Goldstone.

For breakfast, try one of these tasty kilojoule-controlled options.

dt l:o"'*::

O 1 cup highJibrebreakfast cereal with 200m1

skim milk, topped with

yoghurt and slicedbanana or fresh berries

O Wholemeal Englishmuffin topped withcheese and tomato,

grilled, plus a white teaand a piece of fruit

O 2 poached eggs with'l slice 97% fat-free baconon 1 slice sourdough with2 teaspoons reduced-fat

O 2 Weet Bix with 200m1skim milk, topped with

sliced banana, 2

plus a regular skinny latteand an orange

O Toasted ham, reduced-fatcheese and tomato sandwich

on wholegrain bread witha glass of apple juice

O 3009 fresh fruit salad with2009 low-fat vanillayoghurt and 159

crushed nuts

al En^ +^^^+^,Jr_, Jv9 LvoJrsu

muesli with 1/z cupskim milk, 7+ cup

low-fat yoghurt and509 blueberries

6) 2 slices raisin toast(not cafe-style) with

2 tablespoons reduced-fattable spread and a regular

: skinny cappuccino

O Berry smoothie I(made from 1 cupskim milk, 1/z cup

low-fat vanrlla yoghurt . -and 2 teaspoons LS,A)

O 1309 baked beans, 1 slicewholemeal bread with 2

teaspoons reduced-fat tablespread, 1 grilled tomato and

a small glass orange juice

' Two-egg omelette withtomato, mushroom and

7a cup reduced-fat

O 2 sliceswholegrain toast

with 1 tablespoonnoney and

a skinny latte

THE 2oo9 i2 wEEK DrET & exenc se pur 9

cheese

FiIl upwith fibreChoosewholegrarn,wholemeal or highfibre white bread.Research showsthat f ibre canreduce now mucnyou eat at the next

meal, because i t

helps to f i l l you up.

High f ibre meals

take t in're andenergy to chew

and add bulk and

viscosity, which

slows digestion.

;

10 r- ] r" . rq FocD GLI nE ocToBER 09

Lunch;;;;;;;;, ,;.; ;J;;;";;;;";:; ; ;;;;;;;";;.;:;;;.,1; "recommended intake of important nutr ients. On top of this, eating lunchhelps to prevent binge eating later in the day, making weight loss andweight management easier. For a healthy lunch, have one option fromeach of the categories below and add a glass or two of water.

wholegrain roll

i :. 2 slices wholegrainoreao

" 6 wholegraincrispbreads

r 4 thick brownrice cakes

. '3/a cupcooked rice

1 cupcooked pasta

,,., 1 cupcooked noodles

t 1 medium potato

l,-) 'l large corn cob(about 1509)

,r , 1 wholemealpita pocket

: I cup cookedcouscouS

cheese

' . 2 tablespoonsreduced-fatcream cneese

'r 4 tablespoonsreduced-fatcottage cheese

: 1 egg

'.: 3 slicessmoked salmon

':. 509 skinlesschicken

i , 3 s l icesroast beef

0-, 3 sliceslean ham

, 609 tofu

lz cupcooked lentils

.- /z cup legumes

pesto

,1 1 teaspoon oliveoil (or otherplant-based oil)

itr 2 teaspoonscrushed or slicednuts (such asalmonds or cashevw)

r-t)2 teaspoonssunflower seeds(or any other seecb)

!-l 1 teaspoonmonounsaturatedor polWnsaturatedtable spread

- '109 (or one slice)avocaoo

i:l 1 tablespoon lighthommous dip

i., 2 teaspoonssalad dressing

mixed vegetables

L.-, 2 cups saladvegetables

Fill upwithvegiesDid you know thatthe vegie servesabove are actuallyjust servingsuggestions?You can eatunlimited amountsof many vegetables,including pumpkin,carrot, broccoli,mushroom, tomato,cauliflower andbeans. See p24for a complete list.

Benefits of proteinA source of protein is a must for lunch. lt increases feelings of satiety andkeeps you feeling fullfor longer. Research shows that overweight peoplewho eat a higher protein diet maintain more muscle mass and lose morefat than overweight people following a higher carbohydrate diet.

THE 2oo9 i2,wEEK DIET & exenctse eral ' l1

t\,.utnner;il;;l;;;;;;; ;:;, ;; ;;;;;;;; ;;; ;;;;;; il'being eating the same amount as males, so i f there is no dif ference between

the portion of food on your plate and your partner's plate, it's a good idea to

reduce your serve. To help you stick to appropriate portion sizes, we've listed

standard serves for vegetables, protein and carbohydrates below. lf you are

male or very active, you may need to slightly increase the portion sizes.

2 cups salad 2 small (459) eggs '1 cup cooked pasta

For a healthy dinner, choose one option from each column:

2 cups vegetables

dq

.1r$ttl

1209 tofu

1/z cup cooked legumessuch as lentils, chickpeas,split peas or canned beans

1009 cooked chicken(1509 raw)

'100g cooked beef, lambor pork (1509 raw)

1209 cooked fish (1709 raw)

% cup cooked brownor basmati rice

1 small wholegrainbread roll

1 slice wholegrain bread

't medium potato orsweet potato

1 cup cooked couscous(wholemeal if possible)

1 cup cooked noodles

What should your plate look like?The tr ick to feel ing satisf ied while eating healthi ly (and eating healthy

amounts) is correct portion sizes. For a balanced meal, fill your plate with

1/a protein, /r carbohydrates and % vegetables. Watch your plate size,

too. Those huge white plates may look lovely, but i f you f i l l them, you' l l

end up eating too much food. US research has shown that we

underestimate the amount of food on larger plates when compared with

smaller ones. So, dish up your dinner on a smaller plate instead

, O Hi'*:Y i{'hfh:'ffi$frT12 xearrw rooo curDE ocroBER 09

t l r 'LOW-KJ reglp.e$ .........SOUID ANDCHICKPEA TOSSSERVES 4Prep:10min Cook l0minCost per serve: $2.15gJ Gluten-fteeEI Dairy-free

1 tablespoon light olive oil2 cleaned squid tubes (5009),

scored, cut into scm squares1 teaspoon smoked paprika2 x 3909 cans chickpeas,

drained, rinsed% bunch silverbeet, stalks

removed. gliced into strips2 x 2509 punnets cherry

tomatoeszest and juice of 1 lemonsalad, to serve (optional)

Step 1 Heat olive oil in a non-stickfrying pan over high heat. Add halfthe squid and cookfor 2 minutesuntil browned and curled. Setaside and cook remaining squid.Step 2 Return squid to pan. Addpaprika, chickpeas and silverbeet.Cook, stirring, unti l si lverbeet iswilted. Stir in cherry tomatoes andcook until heated through.Step 3 To serve, add lemon zest.

^ .1 i , , i .6

'h.1 +^.c

Scoring squ;dSIice open squid tubelengthways. Lay flat,inside r.rp, and carefullyscore tube diagonallyusing a sharp knife.

. . . . . . . . .* i$, . r . . : . . . . . . . . .

@;{#ii*ti*

!7

FISH AND POTATO BAKESERVES 4Prep: 10min Cook: 20minCost per serve: $3.00gl Gluten-freeM Dairy-free

4 potatoes, cut 1cm-thick slicesolive oil spray4 fresh or frozen white fish fillets3 tablespoons basil pesto1 medium head broccoli, cut into

florets, or 2 cups frozen broccoli'12 pitted kalamata olivesfresh basil leaves, to garnish

Step 'l Preheat oven to 200'C.Microwave potato slices on high

for 6-7 minutes until slightly tender.

Step 2 Layer potato slices in

baking dish and l ightly spray with

oil to coat. Lay fish on top and

spread pesto over each fillet.

Scatter with broccoli and olives.

Step 3 Bake for 20-30 minutes

until potato and fish are cooked

through. Serve hot, garnished

with basil leaves.

@@@PER S€RVE

1563U/372.a1 Su9a6,lg

@@@@@;;R

'ERV';---- I

i 13s0kJ/320cals suga6 49 |i Proteio 319 Fibre 109 |i Total Fat 10s Sodium 780m9 iI Sat Fat 29 Calcium 120m9I Carbs 209 lron 5.5m9

D

Prorein 429 Fibre 59Total Fat 119 Sodlum 380n9Sat Fat 39 Ca c ur 11019

Carbs 259 .c. 2 5-9

THE 2oO9 12-WEE|\ DrET & exrnCrse pUr.r 13

'[.This curry is alsogreat with beefor chicken.

SPICY LAME CURRYSERVES 6Prep: lsmin Cook: 40minCost per serve: $3,00EJ Gluten-flee

cooking oil spray1 onion, sliced1 clove garlic, chopped2 tablespoons medium

curry powder1 teaspoon turmeric2 teaspoons cumin7509 lamb, cut into 2cm piecesI large potato, scrubbed. diced2 carrots, peeled, sliced1 fresh chilli. sliced1 stalk lemongrass, sliced2 kaffir lime leaves, sliced375m1 can coconut-flavoured

evaporated milkfresh coriander leaves, to garnishsteamed rice and chutney,

ro serye

14 relrrrv rooo curDE ocroBER 09

Step 1 Spray a non-stick fryingpan with oi l . Brown onion andgarl ic over medium heat. Add

dry spices and cook for 1 minute

or unti l fragrant.

Step 2 Spray lamb with oi l . Cook

lamb in batches for 5 minutes or

unti l browned. Reduce heat.

Return al l lamb to pan and st ir in

Boml water, potato, carrot, chilli,

lemongrass, kaff ir l ime leaves and

evaporated miik. Simmer for 30minutes or unti lpotato is soft and

lamb is cooked through.

Step 3 Garnish with coriander and

serve with rice and chLrtney.

HAM PAsTA BAKESERVES 4Prep: smin Cook 25minCost per serve: 92.68

cooking oil spray4 cups cooked pasta (any shape)1509 lean ham, shredded2 tablespoons diced red capsicum172 cups leftover vegetables% cup tomato passata4 eggs7a cup skim milk1509 low-fat cottage cheese with

garlic and herbschopped fresh parsley, to garnish

Step 1 Preheat oven to 180"C.Spray a baking dish with oil andset to one side.st€p 2 Place pasta into a largebowl. Add ham, capsicum,vegetables, and passata.Step 3In a separate bowl, beat

@#PER SERVE hot iod. r@ and drutney)

13801111320ci Sr9i6149Prote, . 35! Fibre 2!ToLi F: i l19 Sodi ! .n 2rOmcrtal t . t l l Ca c; ! r f :10, ' !Cn'b! 20. t

'oa 3nig

. . RFCIPESeggs together wth miik andsoft cheese. Add to pasta. Tossto combine well .Step 4 Spoon into prepared dish.Eake for 25 minutes unti l golden.Garnish with parsley, as desired.

4009 chicken mince1 tablespoon pizza sauce or

tomato pesto7: cup chopped fresh herbs (such

as basil, coriander, parsley)

Potato mash, green beans andgravy, to serve

Step 1 Preheat oven to 180"C.Spray an 8-hole muff in pan with oi l .Step 2 Spray a pan with oil. Softenonion and garl ic over mediumheat. Using hands, combine withremaining ingredients in a bowl.Step 3 Spoon into holes, roundingtops. Bake for 25 30 minutes unti lgolden and cooked through. Servewith mash, beans and gravy. D

\i\Ihat shoulda servinq sizeof meat iooklike?Most of us serve

@@@PE! !!lvq .i600kJ/380ci

MINI CHICKENMEAT LOAVESsERVEs 4Prep: Smin Cook: 30minCost per serve: $2.70

cooking oil spray1 onion, diced'1 clove garlic, finely choppedbreadcrumbs from 3 slices

wholegrain bread

@@@@

ourselves more meat thanwe should at dinnertime,but using your handsas a guide to correctportioning can really help.The palm of your hand -excluding fingers and thethickness of your hand -should equal the portionof meat on your dinnerplate. For adults,that! the equivalentof approximately 1 00-1509 meat. Andremember, cooked meatweighs ,ess thanraw - so aim for about10-209 extra per personwhen you buy it.

1/2 clp mash and beant

S!gau 69

5o.l(m 230m9

lron 3 5rn9

;.;",. ;;

Socl! . r 880msC.ic i !m 100.,qton 2 5 'ng

1490iJ/355cal

5.1 Far 39C.lbs 309

#*

rHE 2009 12-wEEK D Er & exencrse pLtru 15

F

RECIPES.. '

VEGIE SNAGS WITHSUN-DRIED TOMATO MASHSERVES 4Prep:10min CooklominCost per serve: $2,95El Veg,etarianM Dairy-lree

5 large potatoes, peeledcooking oil spray1 onion, finely chopped2 eggs2 tablespoons fresh herbs7z cup 97% fat-free sun-dried

tomatoes, chopped4 vegetarian sausageslarge green salad, to serve

Step I Cook potatoes in boilingwater Mash and season as desired.

HEALTHY FOOD CUIDE OCTOEER 09

Step 2 Spray pan with ojl. Cookonron over medium heat until soft.Add to mash, along with the eggs.Mix untii smooth. Stir in herbsand tomato-Stgp 3 Spoon into non-stick pansprayed with ojl. Cook each sidefor k minutes over medium heat.Step 4 Meanwhile, cook sausagesin a non-stick frying pan. Slice intoquarters. Cut mash into quartersand serve with sausage and salad.

@@@@

Dinner tipTurn off the W and eat atthe dinner table - you,lleliminate any distractionsand reduce overeating.

SWEET POTATO WITHMUSHROOMSSERVES 4Prep; Cook;Cost per serve: $2.g5E VegetarianEJ cluten-fleeEI Dairy-free

4 sweet potatoes, trimmed4 teaspoons rice bran oil

or other oil3 cups Swiss brown

mushrooms, halved1 teaspoon dried mixed herbs2009 canned chickpeas,

drained, rinsed4009 canned chopped tomatoesgreen salad, to servefresh basil leaves, to garnish

Step I Preheat oven to 200"C. Usea fork to prick sweet potatoes inseveral places. Microwave onHIGH for 8 minutes or unti l tender,turning once. Place into the ovenand roast sweet potato for 15minutes until skins start to crisp.Step 2 Meanwhlle, place oil in anon-stick frying pan over highheat. Add mushrooms and herbs.Cook until mushrooms are tenderStep 3 Stir in chickpeas andtomato and heat through.Step 4 Split potatoes open andspoon over mushroom topping.Serve with salad and basil garnish.

@@@@@i fll :.EryE-qe: r!l::il3!.] ..l 121AkJ/28Acal Slciars 15o

Prorei . l tg r iS-,u tOg'

15

i PER s€RvE inor inct. satad) l

r450i j / l45ci l 5uoa6 80 lProrer.2lg f U. oq"

I Tota F. t ' l2g Sodi ! ; t8oma ISat Far ?g C"t. u, +O-o"Carbs 359 tron ? 5mg

i Total Far 79 Sodium ,t0nqSat Far 19 Caic ium j lom;Carbs:109 tron Jmg

LAMB PIZZAsERVEs 3Time to make: 20 minutegCost per serve: S4.23

cooking oil spray1 lean lamb steak, cut into

bite-sized pieces1 bought pizza base2509 punnet cherry tomatoes1 yellow capsicum, chargrilled

or raw cut into 2cm pieces4 tablespoons low-fat

naturalyoghurt2 tablespoons fresh mint, tornmixed salad, to serve

Step 1 Preheat grill on high.Lightly spray a frying pan with oil.

Add lamb. Cook on high on ai lsides unti lsealed, and browned.

Step 3 Place pizza base on agreased baking tray. Scatter withtomatoes and capsicum. Top withcooked lamb. Gri l l for 8-10

minutes on a high heat.

Step 4 Meanwhile, mix yoghurt

with mint. Drizzle yoghurt mixtureover pizza. Cut pizza into slicesand serve with a

@

RECIPES..

Vl,r( i , i i ' . :L l r :1. . . i i ' i

Choose a ravioli witha vegetable l i l l ing.

RAVIOLI WITH PESTO ANDBROCCOLISERVES 4

@@@@PER SERVF (.ot inc1. salad)

low-fat natural yoghurt, to servefresh coriander leaves, to garnishpita naan or bread, to servestirJried vegies. to serve

Step 1 Spray a saucepan with oil.Over medium heat, cook mustardseeds unti l they start to pop.Step 2 Add canot and cook,stirring, for 10 minutes.Step 3 Add stock, water andlenti ls. Simmer for 30 minutes.Step 4 Stir in peanut butter andcurry powder. Season. Simmeruntil thickened. Serve with yoghurtand coriander on naan or pitabread, with stir-fried vegies.

@@@@Itr !!!vE !,r!! 119d9:!991 vlglvtl p t")l500kJ"357ca 5!9- ls 129Prote . 169 F bre 109

Prep: 5min Cook: 15minCost per serve: $2,90M Dairy-free

3 cups broccoli florets2 x 2509 fresh chicken

and mushroom ravioli pasta3 tablespoons sun-dried

tomato Pesto2 tablespoons olive oil

or other oil1 cup cherry tomatoes, halvedfresh basil leaves, to garnishlarge green salad, to serve

Step 1 Cook broccol i in boi l ing

water for 2 minutes. Add ravioli.

Cook following packet directions.

Drain and return to pan.

Step 2 Stir in pesto and oil. Add

tomato and toss. Garnish with

basi l and serve with salad.

18 seerttv rooo curoE ocfoaER ot

CARROT AND REDLENTIL DHALsERVEs 4Time to make: 45 minutesCost per serve: $1.12EI Vegetarian

1 teaspoon black mustard seeds'I teaspoon cumin seedg5009 grated carrot500m1 low-salt vegetable stock500m1 waterY2 cup split red lentils, washed1-2 tablespoons crunchy

^--.,'+ h'.tta.

'l tablespoon curry powder

1t50k..r / : r21c.

Sat Far 2.lC.,bs:09

S0ga6 39

Sodidh 330moCa ci !m 90rS

mg

Carbs 459

Sodlum 800m9

4#"

EatinWith the average Australian eating at least three meals away from the homeeach week, it makes sense to include takeaway options in the 20@ HFG 12-week Diet and Exercise P/an. Here, we show you the better meal choices fordif ferent cuisines and we highl ight some of the foods you should try to l imit.

t , ' - ; " 'a : """ ' " - ' ; , - : - ' - - ' - - , , , , - , , - - :Cuisine Choices to l imit Better choice

Deep-fried spring rolls $ Rice paper rolls II f) Satay dishes with prawns, i Q Barbecued ocopus i: chicken or beef | ,,-,, Skinless chicken or lean beefl -. Lr Lurry purs ano money oags . skewgrs (limit 3atay or :I Q Crispyskin chicken or i oily toppings) i. chicken wings ) Clear soups with meat, green :. Coconut milk soups such as , vegies and ric€ or egg noodles: tom kha qai :

-,r Salads such as Thaibeef

I Q Mee grob (crispy noodles) Q Stir-fries with lean meaVcbicken lQ Creamy curries such as panang or seafood and vegetables i

I andgreencurry I O Curies without coconut milk iiCt Stir-fries in heavy sauces i or cream, sudr as jungle curryi Q Crispyduck i a:r) Steamed, sauteed or barbecued I

Q) Fried noodle dishes like pad thai seafood dishes, sucfi "r

ilQ Thaifried rice

^ sizzling seafood I

i 1 O Steamtd rice or noodles

i

Sesame prawn toast Clear broth soupsChinese 0)ot

Pan-fried ordeep-fried dumplingsDeep-fried spring rolls, dim sims,wontons and chicken wingsLaksa soupsFried riceBarbecued duck or porkSweet and sour pork or chickenLemon chickenSalt-and-pepper squidPeking duckPork spare ribs

Steamed buns and dumplingsZongzi (steamed stick)'rice dumpling)Dim sumHot potSteamed fish or duck dishesMeat and vogie dishes servedwith steamed ris€. Choosesauc6 such as oJrster, g,arlic andchilli, blact bean or ginger

(too(t(,

oo

oo)(ti.).)

oa)oQ,.

should be vegetables orsalad. Ask {or dressingson the side, then add asmall amount yourself.

Start with salad orsoup. lt can reduceintake of your main.r'eal6y 17-2OYo . Ol

5:S'1" H:#:*'.1fi1f;".outtiFs il:,il8H:ffi;:

THE 2oo9 12-wEEK DrEr & Exenctse par 19

'; .i

-lVietnamese eq

T$IE$$.{;MF

Creamy risotto

Lasagne

Pasta with cream or butter sauces

Eggplant parmigianal . .6:m. cr , , .6<

^n m6,r

oT cntcKen

Deep fr ied seafood

Sausage or sa ami dishes

Fried spring roLls

Banh xeo (crepe with pork and

coconut oi)

Mixao don (crisp, deep fr ied

noodles)

Cr spy meat, chicken or

seafood mea s

Tomato-based risotto

Pasta with a tomato-based sauce

Grilled and roasted meat,

vegetable or f ish dishes

Tomato-based f ish/seaf ood

souP5 ano slews

Shellfish in tomato-based sauces

Gnocchi in non-creamy sauces

Banh cuon (steamed riceflour rolls)

Clear broths such as hu tieu

Bo kho (beef and vegetable stew)

Salad dishes

Banh chung (sticky rice and

mung beans)

Seafood or lean meat stir-fries

or noootes

Corn ch ps

Crunchy tort i l as

Nachos

Burri tos

Enchiladas

Ouesadll las

Taquitos

Fried dump ings

Deep-fr ied spring ro ls

Sushi rols with deep-fr ied f l l ings

Fried r icev:1, .^Ar / {na. l

^ . .16.^_f / 6.1

noodies served with vegetables,

meat and ginger)

Tonkatsu (deep fr ied pork cutlets)

Frijoles, guacamole or tomato-

and chi l l i -based dips

Soft tortillas

Tostada

Chil l i con carne

Chil l iverdeFajitas

Tacos

Miso soup

Sashimi

Sushi rol ls with gri l led or

raw seafood, vegetable or lean

meat f i l l ings

Onigiri (rice balls wrapped

in seaweed)

Ramen noodles prepared in

a soup with various toppings

Yakizakana (grilled whole fish)

Yakitori {grilled meat on skewers)

Healthv For manv of- - - . : - - - - t , , ( an Fmnty plate oreaungf to*i ituudu, .u'o

".,ooul IrPS stop eating, as we fail to

20 r l terr lv rooo cu DE ocroBER 09

listen to our ownhunger and ful lnesscues. So always serveyour takeaway food on

a plate. Serve theamount you wouldnormally eat then putthe rest in the fr idge.

Japanese

Cuisine Choices to l imit Better choices

11r Deep pan, cheese crust orcheese-and-bacon filled bases

!!i Pepperoni/salami

li, Meat-lovers

O,r Meatballs

i>: Bacon, chicken and baconor bacon and eggSupremeExtra cheese

a,-l Thin or classic basesQ Vegetarian

$ Prawn or seafoodt) Hawaiian

I Margheritai-:j Skinless chickenQ Capricciosa

ato

,) Creamy soups O Clear, vegetable and

-) Caesar saladsj Steak sandwich with chipsi' l Club sandwich with chipsa_i Burger with the works(f Nachos(:--1 Deep-fried fish

Q Bangers and mashQ Barbecued ribs1tl Creamy pastas

Q,) Deep-fried squidi! Chicken or veal parmigianaa .J Chips or wedges1,1 Herb or garlic bread

tomato-based soups.>) Grilled or barbecued fish or steakl.'-) Roast meat and vegetablesQ Wok-tossed Asian dishes with

minimal oil0) Thai beef saladr) Grilled oaopus saladl1f, Tandoorichicken saladt.t) Tomato-based pasta saladsi:-l Lean meavskinle$ chicken/tuna

or vegetarian wraps oasandwichesGarden saladSteamed vegetables

oo

Indian iJ Pulao rice (fried saffron rice) () Plain riceCl Tandooriroti

Q) Vegetarian paratha

Q Mango chutneyt' Mixed picklesQ Raita or dahl

Naan(, Naan makhani(bread with butter)

Q Pork vindaloo

[-l Deep-fried dishes like samosas,onions and spinach patties

l) Creamy curry sauces, such asbutter chicken, shahi paneerano Korma

at Biryanii>.1 Chicken tikka masala (roast

chicken in creamy curry)

Q Marinated chicken skewersa) Jhinga tandoori (yoghurt-

marinated prawns)

Q Marinated lamb skewersO) Lentil/v€gie curries or rogan josh

O Lean-meat vindaloo or tandooriQ Chicken tikka (roast dricken)

Be the slowest eater atthe table: When we eatwe take cues fromeveryone else. so by

being the last person tostart and stop eating.you can listen to yourown hunger instead of

eating purely for thesocial element. Drinkscount towards youadaily food ;ntake, so

don't overdo alcohol;choose diet soft drink,limit juice and enjoywater instead.

r lE 2oo9 r2-w€EK DIET & exencrse prnl 21

Snacks

1409 tubGoulburn Valleyfruit snack pack

(333kJ) | ;:'l*;. ,r-fflu

'i ,

809 Butta 97% fat- ff ,r,'."r*""' ,oor,'?:1,;i"*:i:: " fw :liil,:,:"?..,:3#"t;lgrr'

)c ErEt --7

*=til,"ruffiH2x109

Golden DaysMinisesamesnaps (436kJ)

4l: fl | medlrm

I apple

-/

(34skJ)

-

619 Tuna to GoLemon & Cracked

Pepper (592kJ)

2009 NestleDiet yoghurt

(3s1kJ)

1209 tub ofJrL L,rtced

Peach in Juice(247kJ)

209 unsaltedalmonds(505kJ)

23.89 UncleTobys

Bodywise bar(363kJ)

2 biscuits (209)Arnottb Full

O'Fruit (308kJ)

409 minitub Phil ly Light withcarrot and celery sticks (392kJ)

qSunbeamSultanas(s36kJ)

359 bar A.O.Apricot &

Almond Bar(600kJ)

1 slice fruit toastwith fat-reducedspread (515kJ)

Fts-lifornftry.

r,--rt

1759 tubYoplait Form6

Strawberry(280kJ)

35 greengrapes(396kJ)

'ff'ti@

22 nearrrv rooo outDE ocfoBER 09

+-,__.

359 FreedomFoods Breakfast Bar

with wholegrains(423kJ)

170m1 Skinny CowChocolate BerrySundae {455kJ)

209 LindtMint Intense

oarKchocolate

(424U4)

129 Mars Red(1e8kJ)

2 biscuits (33.49)Arnott's Snack Right

(s30kJ)

209 Vita WeatNatural GrainSnack Sesame

(37skJ)

259 Nature'sEarth Corn

Chips Natural(547kJ)

CadburyHazlenut

Brunch Bar(644kJ)

309 Sultry SallyRock Salt Chips

(443kJ

309 Preztel (476kJ)

A'd-iltt',tr'@1 TimTam

(3eskJ)

209 Cool PakPopcorn (394kJ)

289 packGrain

Original(s49kJ)

THE 2009 12-wEEK DIET & rxencrse pLrr 23

,Fi

Fruit

BlackberriesBlueberriesLem onLimePassionfru i tStrawberries

Beverages

Lemon ju iceLime ju iceMineralwaterTeaTomato ju iceWater

r r Iup..Jo-oog . . .oos

Fil l up on these foods - you can eat as much of them as you l ikel

\ , /^^^+^Ll^^vsys LorJrs)

Arl ichokeAsparagusBeansA^-^

-^-^. ,+-r . rsor I JPr l ,u L5

Bok choyBroccol iBrussels sproutsCabbageCarrotCa u l i f lowerCeleryCucu mberEggplantGa r l icLeekLettuceMushroomsOn ionPu m pkinRadishSilverbeetSpinachSpring onionc,,^-- ^^-^ ^^^^Juvar >r roP Psd>

TomatoTurnrpWatercress

\Miscellaneous

Balsamic v inegarCurry powderFat-free saladdressingHerbsLow-joule jamLow-joule jel lyLow-joule saucesM usta rdPepperSpicesTomato sa lsaVegem iteWhite vinegar

24 HearHv rooo curDE ocroBER 09

*vercornr1t t .-)

$'..d.tt

You've just f in isheda whoie packet of TimT:rnc qn rrnr , ' ra foa{ inn

l ike giv ing up. DON'TlThoca'rocnrrer, , { . rn, , - l '

strategies wil l help youget back on track fromyour very next meal.

You polished offa bottle of wine

For your next meal:FRUIT SALADWITH YOGHURT

You' lwake the next day fee ing

dehydrated and chances are your

biood sugarswil be low Enjoy

a fruit salad with low-fat yoghurt;

the f luid in the fruit wi l l help

rehydrate you, whi e the fruit and

yoghurt wi I help to boost blood

sugar levels. Drink lots of water

Next t ime: Enjoy alcohol, but ln

moderatlon. Alternate between

alcoholic and non-alcoholic drinks,

as this can help to minimise the.h:^.6

^{ ' hrn^^. ,6/

o You ate a wholetube of Pringles

For your next meal:SMOKED sALMON5ALAD

After consuming a ki lojoule dense,

nutrient-poor mega snack, it's time

to boost your nutr ient intake with

a large, high-protein sa ad. Add as

many different coloured non-

starchy vegies as possib e to 10Og

smoked salmon. This high-f ibre,

1ow kJ salad wil l f i l lyou up and i t

lncludes lots of vi tamins, minerals,

healthy fats, protein and fibre.

Next time: Don't ban foods from

your diet or you' I overeat when

you do al low yourselfto eat them.

lf eating a few chips every few

days stops you eating the whole

pack in one go, then enjoy.

v

i i

O f-:il"#:llff:l'" O l",:i,::,::;*:"For your next rneal :LENTIL &VEGETABLE SOUP

Before you dig into dinner, go for

a walk to help burn off some of the

ki lojoules from unch. Then, enjoy

a high-f ibre lenti l and vegetable

soup for dinner. This low ki lojoule

mea wil lcrush any hunger pangs,

while the f ibre and f luid wil l keep

you satisf ied unti l morning.

Next t ime: Only order what

you need. Instead of eating

straight from the container, dish

up your usual port lon size into

a sma I bowl. Then, place any

leftovers that you have in the

fr idge and eat i t tomorrow

You finished a tubof triple chocolatefudge ice-cream

For your next meal:GRILLED CHICKEN,SWEET POTATO& STEAMEDVEGETABLES

After this sugar loaded treat, your

blood glucose levels wil shoot

sky-high before crashing back

down making you crave more

sugary foods. To help keep your

blood sugar levels constant,

choose low-Gl foods such as sweet

potato. To make your next meal

balanced, include gri l led chicken

and heaps of steamed vegetables.

Next t ime: Remember port ion

slze when eatlng'treat ' foods.

Enjoy a smal amount when you

feel ike i t , as that way you won't

feel deprived and overindulge.

l -or your next meal:PORRIDGE ORMUESLI WITH FRUIT

After a fatty feast the night

before, start your day on the

right foot with a healthy breakfast

of porr idge or muesl i with fruit .

A lowGl breakfast wi I give you

longer- ast ing energy and help

prevent morning binges on

sugary cakes and muff ins. Make

sure you also schedule in an hour

of exerclse to help cornpensate.

Next time: Make your own pizza

using pita b,read for a base. Add

some reduced fat cheese, top with

lean meat, skinless chicken or

seafood and pi le

on the vegetables. Then, share

with someone and add a salad...\

v

i ;

THE 2oo9 12-wEEK DrET & rxtnctse prar 25

lA, | | |yyegKry_ menu HanPhotocopy this menu plan and use it through the next'12Photocopy this menu plan and use it through the next'12 weeks to plan yourmeals and snacks. At the end of each day, complete the 'What I actually ate'column to see if you have been sticking to your menu planner. lf you haven't,use the planner to try and understand why you have made other choices.

Day Brealdast

to ear:

How lwas {eel ing

What I p anto eat:

How lwas feel ingwhen I ate it:

to eat:

actually ate:

How lwasfeel ing

IO CAI:

How lwas lee ing

What lp lanIO EAI:

Whai I

How lwas {eel ing

What lp lanto eat:

How lwas feei ingwhen i ate t:

What I pianto eat:

What I

How lwas feel ing

tiII

''

$tI_n 26 senrrsv rooo oulDE ocToaER 09

i ltiH

rHE ?009 12-VJEEK DrEr & pxeacse pur 37

Exerciset r . . - . - . -L- . . , . . . .L^^-r . -^ --r I - . r ,^^^:^ 1ne Of themlL/\CTLiSU t ldS tr td l ty \J\ : r tc" t ,> - dt , (J rd5t<-, vvgt9, t , l ,5) t> I

Here's or, , r easy gu:de to bol l ' resistarce and cardio t ra in ing.

Ra< i<1: n re t r .a in inrr. , - ' ' , ' , .J

is recommended forgenera I heal th and

' ^ ,o l lha;nn :c i+ hnnctc

v!v Ivvi iY,

rn, 'cr ,

, l : r < i ron ni h

and endurance, whichhelps people maintainnnni ha r l th rnr l

Research shows i tmay help with weightloss, too.

28 rerrnv rooo curDE ocroaER 09

Never done resistance training

before? Then try our easy-to-

fol ow suggestions be ow

According to the Amerlcan

College of Sports Medicine, we

should lnclude two resistance

training sessions each week,

include B-l2 repeti t ions of8 10

strength exercises. You can use

thls guide to complete the

fo lowlng routine, for every

exercise except the plank.

lnstead, hold this for 3G{0

seconds. You can increase the

duratlon as you get stronger.

With weights or cans ln both

hands, stand \ r i th your feet

shoulder-width apad. Your

knees shou d bent and butt

st lcking out as i f you're about

to sit on a chalr, and your back: t : 1\ , - . lo^roc :^^ la Y^,

' r

arms should be straight and ln

ine with your shoulders; pa ms

down. Swltch your abs on and

slowly l i f t the weights up

towards your shoulders. Once

here, gradually ower back

down to the start ing posit lon.

Stand on one

leg. l{you stand on your left

leg, the weight should be in

your r ight hand.

P ace your hands behind you on

a chai l f ingers facing towards

your back. Your hands should

be shoulder width apart. Your

bottom shou d be hang ng off

the chair and your egs shou d

be bent w th feet flat on

ground. Slowly bend your

elbows and lower yourself down

towards the foor. Stop when

your elbows are at r ight angles.

Lif t yourself back up to the

start lng posit ion.

Stretch your

legs out straight and then

slow y lower yourself down

towards the floor.

Start on your e bows and knees,

keeplng your back straight.

Bracing your abs, push off the

floot raising up onto toes and

resting on your elbows. Keep

e bows shoulder-width apart

6'uyuu,ru ' ru,d)ro9r,

diagonal I ne through the

knee, hip and shou der Hold

for 3G{0 seconds.

Complete the

exerclse on your toes.

Standing with your hands on

hips and feet together, step

forward with your r ight leg.

Slowly lower your body towards

the f loor, stopplng when your

legs are at r ight ang es; your

left knee should not touch the

floor. Lif t yourself back up and

step your r ight foot back.

Repeat with the left leg.

Completejumping lunges by jumping

from one lunge to the next.

l f you have your r ight ioot

forward and eft foot b,ack, jump

L-rp nto the air and'scissor'Your

egs, so that your left leg ls now

{orward and your r ight leg back

Next, jump again so that )/ourfeet are togethet RePeat.

Start on your toes, feet

together), and on your hands

(wider than shoulder width

apart)with arms straight. Slowly

ower your torso towards tne

f oor, stopplng when your

elbows are at r ght angles. Your

chest should not touch the f loor.

Push yoursel{ back to the staft

posrtron.Balance

your feet on a Swiss bal l .

Lie on your back with your knees

bent and feet and hands f lat on

the f loor Place your hands on

your thighs. Lif t your shoulders

off the f oor and sl ide your

palms up to your knees. Slowly

lower yourself back down.

Lie on a Swlss

ball instead of the { oor.

With {eet shoulder wldth apaft,

and your hands crossed over

your chest, t i l t your hips back

as l f you \, !ere going to sit on a

chair and lower yourselftowards

the f oor. Stop when you are

90 degrees towards the f loor,

then Lif t yourself back up to start

Posrtron.Perform

a slngle egged squat.

Lie on your stomach with legs

and aTms outstretched and

keeping back straight. Bracing

your abs, slowly l l f t your r ight

leg behind while extending your

eft arm out in front. Your iace

should not come off the f loor

Lower and repeat \ r i th the

opposlte side.

ComPlete

the exercise on your hands

ano Knees.

4 --a

As our l ives are gett ing more sedentary, the 30 minutes of physical act ivi tythat is often recommended for aweight loss, so aim for at least 60

healthy l i festyle is not actual ly enough forminutes oi physical act ivi ty each day.

' : : i : ' : l '

Research suggests that interval

training burns fat and improvesfitness more quickly than constant

but rnoderate intense physical

activity. So pep up youT workout

with some intervals. Walk at a fastpace for 4 minutes, then rest for1 minute (slow down the pace).

Alternatively, sprint on the bike {or

3 minutes, and recover for 2

minutes at a slow pace (but st i l lkeep your heart rate up), or run

at a quick pace for 3.5 minutes

and slow down the pace for 1.5

m nutes.

, ; i . r i :

Mix i t up by including dif ferentAYAr. icAC in : . r . , / i+ qor ,

'^

30 r learuy rooo curDE ocroBER 09

a 20-mlnute circuit , consist ing

of 10 exercises that you do for

2 minutes each. Some exercises

could be skipping, push-ups,

boxing, sit ups, stair runs, tricep

dips, jumping over cones, bicep

curls, jumping jacks and lunges.

Complete the circuit 3 t lmes.

, r .- . l ] , l : - l ' : , l . l i " : l lWll

t , 'L , , t r . . . ,ar i r .1 i l r

Choose an exercise that you l ike.

It could be running, walking,

cycl ing, swlmming, dancing,

spin classes, aerobics or netbal l .

Whatever it is, a m to exerc se for

at east 60 rnlnutes. Exerclse at your

own pace. Once you have the

duration, you can then work onthe intensity.

, . - , . t1 , : ;

Be{ore you jump intoexercise, visit your doctorso they can assess yourgeneral health and adviseyou of any exercise thatyou should avoid.lf you have been fairlysedentary over the pastfew years, start slowlyby completing 10-15minutes of exercise,before gradually buildingup towards 60 minutes.Take it at your own pace;remember, you are tryingto make lifulong changesand it wil l take time.

Exercise;;";;; ;;" .;;; ;, ":;:; ";;;;:; ;";,,,il;" ; ;;;;;;

.worth of exercise to inspire you into a new routlne.

BEGINNERS

GilIU30@@@@I 5-30 mins

^ moderateKest

nlenslryexercise

jI_i

Resistancetrarn n9

(l set of eachexercise on y)

Rest

30 mlnsmoderateIntens ry

15-30 mins 30 minsmoderate moderatelntensity intensityexercise exercise

30 mins

ntensityexercise

Resistance 30 minstralning moderate

(2 sets of each lntensityexercise) exercise

30 mins Resistancemoderate tra nrng R6d

ntensity (2 sets of eachexercise exercise)

PEOPLE WHO EXERCISE REGULARLY

G!ilIil38ilG!il@@@,IIIt

.J

iII

III1

-:

:]1

__-l

Ra< <t:n.F

sesston KesIll sers 0T eacn

lou mrnLttes)exeTcrsel

ResistanceIrarnrn9

(2 sets of each

Circuitrrarnrng

(60 minutes)

nteruasession withyogalpi lates/

srTetcntng

Rest

lntervalsesslon withyoga/Pilales/

stretchlng

Rest

lntervalsesslon withyoga/pllates/

stretchrng

Resistancetra n ng

exercise)

Res stancetralning

(2 sets ol each

Resistancetraining

(2 sets of eachexercrse)

Cardiosess on

(60 mlnutes)

Cardlo

(60 m nutes)

Cardiosession

(60 minutes)

Rest

Card o

(60 mlnutes)

Cardlosession Rest

(60 minutes)

Resistance Cardlotraining session

(2 sets of each (60 90exerc se) minutes)

ResistanceIrarn ng

(2 sets o{ each

! ls :0.;n. Reslstance

i mooerate trarnmg RestI lntensity (l set of each

I exercise exercise only)

Resistance 30 mlnstralning moderate

(1 set of each intensltyexercise only) exerc se

30 mins Resistancernoderate trarnrnglntensity (2 sets of eachexercise exercise)

30 minsmoderate

KESI Inlensrryexercise

Rest

1 5-30 minsmoderateIntensrtyexercise

Resistancerrarnrng

(2 sets of each

'15-30 mlns 30 minsmoderate moderateintenslty lntensityexerc se exeTctse

,..''*$;r., ,:!rfi:i:;, :+,i.{ Tfl}ilf