8 week health transformation programme€¦ · remember your abc’s: awareness: you choose what...

Visit www.lloydspharmacy.ie today for FREE weight loss support materials, recipes and much more.

Your Coach is

here to help

you reach

YOUR goals!

8 WEEK HEALTH TRANSFORMATION

PROGRAMME

Welcome. I’m Lisa Walsh, a behavioural change Life Coach and Training Specialist with LloydsPharmacy. The ‘Change Your Health Direction’ programme is a wonderful opportunity for you and your family to make positive health changes and embrace new lifestyle habits. Our aim is to help you achieve this through the support of a Health Coach in your local LloydsPharmacy.

The FREE 8-week programme offers you the opportunity to visit your local LloydsPharmacy, where one of our trained in-store health coaches will speak with you on a weekly basis about your health goals. Our instore health advisory services include smoking control support, blood pressure and BMI checks, weight management diary, lifestyle and health coaching sessions.

Perhaps you want to care for your skin more, focus on healthy eating, cut down/quit smoking, lower your blood pressure, take preventive measures to avoid colds and flues, embrace positive aging or increase your energy levels. Small changes can make a big difference. Whatever change you choose to make, we’re here to support you as you introduce healthier habits into your lifestyle.

For many people its starts with healthy eating. Foods can impact our moods, energy and concentration levels and can lower your risk of diet related illness such as obesity, heart disease, diabetes and depression. With obesity on the increase in Ireland, we are aware of the changes needed to improve our lifestyles. This free Change Your Health Direction booklet is a wonderful support tool to help you stay on track with your weight management. Small changes to your diet and lifestyle habits can lead to lifelong health benefits.

Lisa Walsh Life Coach and Training Specialist for LloydsPharmacy

Where do I start?Changing Your Health Direction starts from within. Whether you’re giving up smoking, trying to get fitter, wanting more energy, trying to improve your complexion or – like so many people – trying to lose weight. Eating well makes you feel good and positive, which in turn makes you more ready to meet the world’s challenges! You’ll find plenty of ideas in this diary. You’ll get all the support and advice you need from your local LloydsPharmacy Change Your Health Direction Coach.

How to approach our Change Your Health Direction diary.

1. It is advised you eat 5 meals a day to promote weight loss. 3 x 300 calorie meals (breakfast, lunch and dinner), and 2 x 150 calorie snacks. As an example below: a. 8am Breakfast b. 10.30pm Snack c. 1pm Lunch d. 3.30pm Snack e. 6pm Dinner.2. Record what you eat in your diary, so your LloydsPharmacy programme Coach can advise you on what to eat. 3. Set a realistic weight loss goal with your coach.4. Never skip any meal even if you are not hungry.5. Eat every 2.5 – 3 hours.6. Stick to the plan; it works.7. Make sure to book in for your free weekly weigh-in with your Change Your Health Direction Coach.8. If eating out go for the healthy option… there is always one!9. Have a positive thought every day and repeat every day: for example: Thank you for my beautiful size xx body!10. Restrict alcohol intake to less than 3 small glasses of wine a week/3 beers a week. Less the better!11. No sugar type sweets. Tempted? How about 2 squares of dark chocolate with 6 almonds. 12. If it comes in a box the chances are it’s bad for you!

Remember your ABC’s:

Awareness: You choose what goes into your body so be aware of what’s wholesome, healthy and nutritious.

Belief: Believe in yourself. Believe you can do the programme. Believe you can change your health direction over the next 8 weeks - and the rest of your life.

Commitment: Stay committed, focused and disciplined. Follow the 8 week programme. Commit to introducing 3 changes to your daily routine.

Please sign below to show you are ready to accomplish the ABC’s over the next 8 weeks.

Signed: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Date: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Change Your Health Direction

“Failure to prepare

is preparing to fail.”

Benjamin Franklin

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Your First Meeting. Are you ready?

Customer Name: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Date of first visit: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Height: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

BMI: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . WC: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Weight: . . . . . . . . . . . . . . . . . . . .Target Weight Loss: . . . . . . . . . . . . . . . . . . . . 8 Week Target Loss: . . . . . . . . . . . . . . . . . . . . .

Advice: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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What are your health goals? Do you want to lose weight? Do you want to give up smoking? Do you want to lead a more active, positive life? Write them down so you can remind yourself and gauge how much you’ve achieved.

Your three key goals that you want to achieve as a result of this programme are:

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Before Picture… After Picture!

Look atthe

difference!

Your Weekly Meetings.

Week 1 Results and Advice: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Your Final Meeting. Congratulations!

Final Weight To Target: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Weight Loss: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

BMI: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . WC: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Advice for sustaining your key goals: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Disclaimer: This booklet is intended for use as part of the Change Your Health Direction programme being conducted by LloydsPharmacy Ireland Limited. While every effort has been made to ensure the accuracy of the material contained herein, please remember errors may occur. All advice should be checked with a LloydsPharmacy colleague during the Change Your Health Direction programme. In no event will Lloyds-Pharmacy Ireland Limited, its employees, owners or agents be liable for direct or indirect, special, incidental or consequential damage arising as a result of reliance on information contained herein even if advised of the possibility of such damages.

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Week 1 Tip of the week: Eat a diet full of colour

(Fruits and Vegetables).

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Weekly Weigh-In Results and Health/Wellbeing Advice:

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Week 2 Tip of the week: Eat regular meals and never let

yourself go longer than 2.5-3 hours without eating.

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A Positive Change!

Changing your Health Direction isn’t just about food. It’s about attitude and actions too. Here are some things

you can do to help make the change permanent.

Keep it going, even in the workplace1. Use the stairs instead of the lift.

2. Prepare balanced nutritional meals the night before – this planning will encourage you to make considered food choices for optimal nutritional and weight management results. ‘Fail to prepare, prepare to fail’.

3. Go for a walk at lunch time and get a walking club going.

4. Prepare your snacks at home the night before and always have them to hand.

5. Keep water to hand and drink 2 - 2.5 litres a day.

Eating out doesn’t have to be a drag1. Check the menu online before you go to ensure you pick a healthy option. Don’t forget – most restaurants will be happy to make changes to accommodate your dietary needs!

2. Skip the breads and fizzy drinks – water is all you need!

3. Make sure to have whole grains and vegetables as the majority of your meal.

4. Get the sauces and dressings on the side.

5. If you fancy dessert go with the healthiest option and share with someone.

How to maintain your changesThis is not a diet but a change of health direction, “a lifestyle change”. Once you start to adopt the plan by making healthier choices and exercising regularly you will start to see improvements. If weight loss is your goal, use your clothes as a gauge and not the scales after you finish the 8 weeks. Doing 100’s of sit ups will not give you a six pack but if you start in the kitchen and clean up your diet you will start to see that six pack. Keep looking through your kitchen presses to see what you can eliminate that is processed and start to look for the cleaner, healthier options.

Best of luckLisa Walsh, Life Coach and Training Specialist for LloydsPharmacy.

Healthy Eating Top Tips

If you try to change everything at once, or to eliminate certain food groups, you’ll probably give up after the first week. Try not to think of any foods/food groups as off limits. If you are drawn towards sweet, salty or unhealthy foods, reduce the portion size and don’t eat as often. Think of smaller portions when preparing meals and eating out. Portion sizes have rocketed and you don’t need a supersize of anything. Make small changes – like using coconut oil instead of cooking oil. Eat every 2.5 - 3 hours. Try adding a salad instead of fries or make your own home made wedges as a treat with your fresh fish or chicken.

Water Water is your new best friend. It will helps to flush out toxins and rehydrate your body, making it easier to lose weight! Many people are dehydrated and don’t realise it. Do you know that when we are dehydrated we can get the following symptoms — headaches, tiredness, low energy? Also if you feel the urge to eat, it could be dehydration.

ExerciseFind something that you like and get a buddy to support you. Walking, Running, Gym, Zumba - anything that makes you smile and feel energised afterwards.

Carbohydrates are goodYes, you did hear me right!!!! But they’re only good if eaten in the right form. Healthy carbs include: whole grains, beans, fruits, and vegetables. Healthy carbs are digested more slowly, so blood sugar and insulin levels remain stable, making you feel fuller for longer. Unhealthy carbs include: white flour, refined sugar and white - foods stripped of all their natural nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Fats are good for youAll on the nice list are monounsaturated fats! These are fats from plant oils like olive oil, peanut oil canola oil, avocados, nuts (not roasted or salted) and seeds (such as sunflower, pumpkin and sesame). Polyunsaturated fats are also good, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

What?!

Remember:

It takes 21 days for

a new behaviour

to become a habit

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Week 3 Tip of the week: Get moving – enjoy what you do

and get a fitness buddy to support you.

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Tip of the week: Eat the RIGHT fats.


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Week 5 Tip of the week: Eat your whole grains.

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Reading labelsWhen doing your weekly shopping, do you read the labels on what is going into your trolley?Do you know that sugar can be disguised in many ways:

• Agave • Rice syrup • Invert sugar• Barley malt syrup • Molasses • Honey• Corn sweetener • Sorghum syrup • Xylose• Corn syrup • Malt syrup • Lactose • Fruit juice concentrate Some well-known breakfast cereal brands can have up to 25 grams of sugar in one serving. A slice of bread contains 3.5 grams of sugar.

A quick guide to reading labels:

1. Start with the serving information (this is at the top of the label) This will tell you the size of a single serving and the total number of servings per container (package).

2. Next, check total calories per serving Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.

3. Limit these nutrients Based on a 2,000 calorie diet, no more than 16 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium.

4. Get enough of these nutrients Make sure you get enough of beneficial nutrients such as: dietary fibre, protein, calcium, iron, vitamins and other nutrients you need every day.

5. Quick guide to % Daily Value The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fibre), seek foods with a higher % DV — 20 percent or more.

Nutrition Facts1 Serving Size 2/3 cup (55g)

Servings Per Container About 8

2 Amount Per ServingCalories 230 Calories from fat 72

3

4

5

Saturated Fat 1gTrans Fat 0g

* Percentage Daily Values are based on a 2,000 calorie diet.Your daily value may be higher or lower depending on yourcalorie needs.

Total Fat Less than 65g 80g Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbhydrate 300g 375g Dietary Fibre 25g 30g

Total Fat 8g 12%5%

0%7%

12%16%

10%8%

20%45%

% Daily Value*

Cholesterol 0mgSodium 160mgTotal Carbohydrate 37g Dietary Fibre 4g Sugars 1gProtein 3g

Vitamin AVitamin CCalciumIron

Now this is

important!

Healthy Tips!

Snacking is good for you!Keeping your blood sugar stable is key when trying to lose weight. Eating little and often is the right way to go. Keeping your blood sugars level results in consistent energy, good moods and concentration.Snack on proteins and carbohydrates together. Eating every 2.5 - 3 hours is recommended.

Some snack ideas:

• Fresh fruit with some almonds/walnuts or pecans• Mixed seeds and fruit• Hummus and rice cakes• Apple and nut butter• Natural yogurt and nuts• Want chocolate? Well, have 2 squares of 70% dark chocolate and 6 almonds.

Rethink your drink

There are calories in drinks too (except for plain water). Some people consume their daily calorie intake in the consumption of fizzy drinks, lattes and alcohol even before they eat. A regular latte made on milk can have up to 16 grams of sugar just from the milk. One can of cola reaches your sugar intake for the day!A fast food meal can exceed your daily calorie intake (for a woman trying to lose weight)of 1,200 calories!

Wow! Good news!

Did you know

that the daily calorie intake for

a women trying to lose weight

is 1,200 and for a man is

1,800 calories?

330mlCan

1 litreBottle

2 litreBottle

1 x can = daily sugar intake.

550 cal.

Large Hamburger Medium Fries

380 cal.

= 1,240 calories.

Large Coke

310 cal.

1 x fast food meal = daily calorie intakefor a woman trying to lose weight.

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Week 6Mon

Tue

Wed

Thu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Date:

Fri

Sat

Sun

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Tip of the week: Be a detective with food labels.

Watch out for hidden sugars in food/ drinks - they add up!


20 21

Week 7 Tip of the week: Take your time and savour your meals. Avoid

screens during mealtimes and focus on your delicious and nutritious food!

FriMon

SatTue

SunWed

Thu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

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Morning Snack

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Evening Snack

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Morning Snack

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Afternoon Snack

Dinner

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Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

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Morning Snack

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Afternoon Snack

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Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Date:


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Week 8 Tip of the week: Get 8+ hours of sleep a night. Try some

simple meditation before bedtime to help you unwind.

FriMon

SatTue

SunWed

Thu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

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Afternoon Snack

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Breakfast

Morning Snack

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Afternoon Snack

Dinner

Evening Snack

Date:


24 25

• Eggs.

• Plain natural yogurt.

• Honey/ maple/ agave syrup

- use very sparingly..

• Porridge oats (not quick oats).

• Almond milk (Try to get unsweetened nut milks).

• Peanut butter (100% peanuts only! Lots of supermar-

ket brands have added sugar).

• Coconut oil .

• Brown rice or Basmati rice/Brown pasta.

• Sweet potatoes.

• 70% dark chocolate.

• Green vegetables (frozen if you wish):

Broccoli, Asparagus, Cabbage, Peas,

Peppers, Green beans.

Your Shopping List!• Ginger/Garlic/Soy sauce.

• Herbs and spices (get the ones you like):

Paprika, Cumin, Curry, Thyme, Coriander,

Black Pepper, Cinnamon, Turmeric.

• Onions, Carrots, Mushrooms.

• Balsamic vinegar.

• Meats: Turkey mince, Chicken breasts/Fish -

your choice of Tuna, Salmon, Mackerel .

• Rice cakes (Plain wholemeal versions).

• Fruit (Apples, Kiwis, Pears, Oranges).

• Nuts - Almond & Walnuts.

• Olive oil or Udo’s Choice Oils* (you will mix this

with balsamic vinegar for a salad dressing and add spices)

*do not cook with this oil .

• Avocados (add half into salad).

• Pasata sauce/Pesto/Tinned tomatoes/Hummus

(1 tin of Chickpeas).

Check out our Love Lloyds Blog on lloydspharmacy.ie for extra tips, tricks and recipes for your Change Your Health Direction journey!

26 27

Healthy Lifestyle Tips! Healthy Lifestyle Tips!

Self Care Why not incorporate an easy daily habit that will help to care for your health and wellbeing? Perhaps it’s taking a multi-vitamin to keep your energy and immune system strong. Our Expert’s choice is always Revive Active, which combines 26 active nutrients in one daily sachet to help you look, fell and perform at your best. It’s a great all-rounder!

Poor diet or health, antibiotics or simply the stresses and strains of modern living can disturb the delicate microfloral environment in the digestive tract, compromising health in all kinds of ways. Udo’s Choice Super 8 Microbiotics combats this effect, replenishing ‘friendly’ gut bacteria. In fact, it’s one of the most efficient supplements of this type available.

Top Tip: In need of a ‘Detox’ or feeling bloated?

Why not try Apple Cider Vinegar which is rich in enzymes and potassium and promotes digestion and PH balance. It is also available in tablet form, and can even be incorporated into salad dressings!

Vision Don’t be afraid to set aesthetic goals! Have an understanding and image of what you what you are working towards with your overall health – maybe it’s aging gracefully like someone you admire? Remember that skin is the biggest organ in the body and small changes to your daily regime can help you to feel amazing! At LloydsPharmacy there are Skincare Experts in every store, who can help you discover the perfect regimen.

Treat Yourself! A little pick me up never hurt anyone! We are often inclined to reach for sugary snacks and greasy meals when rewarding ourselves. By replacing food rewards with other enjoyable ways to unwind, you can really make a difference to your health. Perhaps it’s a manicure or something as easy as a relaxing bath – our favourite pampering product is Sanctuary Spa Luxurious Bath Float!

Gratitude Practice Make a point of being thankful on a daily basis. Showing gratitude can enhance your long-term wellbeing. Perhaps you would like to adopt the habit to commit to an act of kindness for someone you are grateful for in your life for each week of the Change Your Health Direction programme. Enjoy the happiness this will bring both you and your chosen people.

Sleep In Try to hit the hay early and ensure you get 8 hours sleep per night. A good night’s sleep can contribute towards better overall health, brain function, productivity as well as emotional wellbeing. Studies suggest that prolonged sleep deficiency can increase the risk of obesity as well as heart disease, kidney disease, high blood pressure and diabetes. To ensure you get the best quality sleep, try to avoid screens (including phones, TV and tablets) for at least 30 minutes before bedtime to give your brain time to unwind.

Boost the Brain Learning is not just for the classroom! By learning something new we encourage the brain to be challenged. So whether it’s brushing up on a second language just in time for holidays or taking a drawing class, all learning helps us to be more efficient in our day-to-day life. You can also support healthy brain function with Udo’s Choice Ultimate Oil Blend or Mastermind by Revive Active.

Good News!

28 29

My Notes: My Notes:

30 31

Weekly Weigh-In

Weekly 1-2-1 Meeting

Blood Pressure Checks

Skin Analysis

Weightloss Diary

Help to Quit Smoking

For more information as in store and visit:

Your Coach is

here to help

you reach

YOUR goals!

lloydspharmacy.ie

8 week health transformation programme€¦ · remember your abc’s: awareness: you choose what...

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