“It Works! Real Simple, Real Delicious & Real Results!”
Eating should be a joy. Eating well to retain a trim, healthy body that everyone deserves should be easy and enjoyable. While good food is something that most people enjoy, the main problem is weight control. Doctors, dieticians and nutritionists classify overweight as a health hazard, so everyone should be mindful and keep a close watch over it. No healthy person put on weight overnight. It the daily overeating of even the right food that puts a little extra weight on over the year. Over-consumption of starches, sweets or alcohol only pile on more weight.
“So how to overcome this problem?”, you may ask. It is actually very simple. If you wish to lose weight, you must reduce your calorie (kilojoule) intake so that your body is receiving less energy than it requires. Only then will the body be forced to draw on its fat reserves.
The following recipes help to work out a diet in the long-term to actively re-train your eating habits. Get used to preparing food in a different way and after a short time, following the low – fat regime, you will soon no longer miss the fat.
Certainly the increased sense of well being far outweighs any feeling of initial deprivation, but think of yourself looking in the mirror to a slimmer and see your shape returning to what you once enjoyed years ago, and experience an energy level to match, there really is no argument. Low-fat eating need not be boring and it can certainly easily be embraced into one’s lifestyle. Please do not forget to drink lots of water. Drinking at least 6-8 glasses per day not only keep your body hydrated, but it is also essential in helping your body to flush out the toxins as you embark on this diet program. Exercise plays an integral part as well. As you start on this diet program, and should you feel tired initially, begin with low impact exercise like half an hour brisk walking around the estate or park.
Do no forget to bless me with your testimony should you succeed in your quest to shed any excess weight. Drop me a mail @ beauty_wellness@mail.org. I’ll be very glad to hear from you.
Enjoy! Here’s to a beautiful body and good health!
Delicious Breakfast (Select only 1)
1. Banana Milk Shake
1 medium banana (peeled)
4 oz (100ml) semi-skimmed milk
5 oz (125gm) diet yogurt – any flavour
Place all the ingredients in a food processor and blend. Serve in a tall glass. Ice cubes may be added if you like it cold.
2. Banana & Sultana Cake
(1 serving = ½ in {1.3cm} slice)
5 large ripe bananas (peeled)
2 eggs (beaten)
6 oz (150gm) brown sugar
4 oz (100gm) sultanas
8 oz (200gm) self-raising flour
Mash bananas
Add eggs, sugar and sultanas
Add the flour and mix
Place in a lined 2 lb (800gm) loaf tin or cake tin
Baked for 11/4 hours in a pre-heated oven at 180°C (350°F)
Store in an airtight container for 24 hours before serving. Suitable for freezing.
This is an economical recipe as very ripe bananas can often be purchased cheaply.
3. Black Tea/Coffee
1 slice toast (plain)
2 teaspoon peanut butter
1 serving of fruit (eg 1 medium size apple/grapefruit)
No. 3 diet – listed under breakfast/lunch/dinner – works on a chemical breakdown and is proven. It is especially effective in losing 10 lbs in 3 days. You must remember to drink 5 x 8 oz of water daily. Diet must be strictly adhered to in order to see real result.
After 3 days dieting, you may eat normally. However, try to cut down on oil and sugar intake. You will lose up to 40 lbs a month if you stick to No. 3 diet. A word of caution: Do Not Over Do It! Common sense and discretion should be exercised at all times.
Delicious Lunch (Select Only 1)
1. Fruit & Chicken Salad
(Serve 1)
Lettuce (Shredded – unlimited amount)
chopped carrot and any other green salad (unlimited amount)
1 apple
1 orange
1 pear
1 kiwifruit
Chicken breast (50gm – steamed/grilled and chopped)
Plain yogurt (2 tablespoon)
Wine vinegar (1 tablespoon)
1 clove garlic (crushed)
Salt and freshly ground black pepper
Place lettuce and green salad in a large bowl.
Peel, core and cut all fruits into cubes.
Lay the fruits in a circle on top of the green vegetables.
Place chopped chicken breast in the centre.
Serve with a dressing made of plain yogurt mixed with wine vinegar, garlic and seasonings.
1. Smoked Haddock with Vegetables
(Serve 1)
1 celery stick (finely chopped)
1 small carrot (grated)
Frozen peas (1 tablespoons)
Smoked haddock fillet (125gm)
Butter (10gm)
Tomato juice (3 tablespoons)
Garnish with parsley
Place onion, celery, carrot and peas in a shallow ovenproof dish.
Sprinkle with salt and pepper.
Arrange the haddock fillet on top of the vegetables
Spread butter and sprinkle tomato juice over the fish.
Cover with foil and cook in a preheated moderately hot oven 190°C (375°F) for 30 minutes.
Serve garnished with parsley.
3. Black tea/coffee (no sugar)
4 ozs tuna
1 slice toast
This diet (as explained above) works on a chemical breakdown and is proven. It is especially effective in losing 10 lbs in 3 days. You must remember to drink 5 x 8 oz of water daily. Diet must be strictly adhered to in order to see real result.
After 3 days dieting, you may eat normally. However, try to cut down on oil and sugar intake. You will lose up to 40 lbs a month if you stick to No. 3 diet. A word of caution: Do Not Over Do It! Common sense and discretion should be exercised at all times.
Delicious Dinner (Select Only 1)
1. Stir-fried Chicken & Vegetables
100gm Skinless chicken (coarsely chopped)
Freshly ground black pepper
1 clove garlic (peeled and crushed)
1 teaspoon grated fresh ginger
38gm brown rice
chicken stock (1 cube)
1 stick of celery (finely sliced)
1 carrot (peeled and coarsely grated)
1 onion (peeled and coarsely grated)
1 green pepper (deseeded and finely sliced)
35gm Mushrooms (washed and sliced)
Pre-heat frying pan and liberally sprinkle it with freshly ground black pepper.
Add chopped raw chicken and cook until it changes colour, turning frequently.
Add garlic and ginger.
Cover the pan, allow the chicken to cook thoroughly for 5 minutes.
Remove from stove and put aside.
Wash and boil brown rice together with the chicken stock cube till soft.
5 minutes before serving, place frying pan on stove again & heat up over low heat.
Add celery, carrot and onion and stir continuously to ensure vegetables cook lightly and do not burn.
Add green pepper and mushroom. Cook for another 5 minutes or so, tossing vegetables continually.
Place rice on a plate, making a well in the centre.
Fill stir-fried chicken and vegetables.
Serve immediately.
2. Flemish Beef
125gm chuck beef (cubed)
1 onion (sliced)
1 carrot (sliced)
1 clove garlic (crushed)
90gm mushrooms (sliced)
95ml can beer
1 beef stock cube
1 teaspoon vinegar
1 teaspoon brown sugar
Grated nutmeg
Salt and pepper
1 bay leaf
2 teaspoons cornflour
3 tablespoons water
Chopped parsley to garnish
Brown the steak in a non-stick frying pan.
Place it in a casserole.
Add onion, carrot, garlic and mushrooms.
Blend the beer with the stock cube, vinegar, brown sugar and nutmeg.
Add salt and pepper to taste.
Pour over the meat and vegetables.
Add the bay leaf. Cover and cook in a preheated moderate oven 180°C (350°F) for 1½ hrs or until the meat is tender.
Mix cornflour with water and stir into the casserole.
Cook for 15-20 minutes.
Serve garnished with chopped parsley.
3. 2 frankfurters
4 oz broccoli
2 oz carrots
Half banana
4 oz ice-cream (vanilla flavour only)
Grill or Steam the frankfurters
Steam or blanch the broccoli and carrots
Add salt and pepper to the vegetables for taste (no oil and other seasonings should be used)
This diet (as explained above) works on a chemical breakdown and is proven. It is especially effective in losing 10 lbs in 3 days. You must remember to drink 5 x 8 oz of water daily. Diet must be strictly adhered to in order to see real result.
After 3 days dieting, you may eat normally. However, try to cut down on oil and sugar intake. You will lose up to 40 lbs a month if you stick to No. 3 diet. A word of caution: Do Not Over Do It! Common sense and discretion should be exercised at all times.
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