If you’re looking to reach and maintain a healthy body weight, why not check out Terry White Chemists’  weight loss program. The program supplies a suggested eating plan, which limits your intake to 1200 calories per day. To assist with this, breakfast and lunch each day are replaced by a Terry White meal replacement, leaving you to prepare a healthy dinner at home each evening…

If you register online for this program, you’ll get access to:

• Online weigh ins so that you can track your progress from the comfort of your own home
• An online eating diary that allows you to keep a record of how many calories you’ve consumed, and how many you have remaining
• An online tool that calculates calories burned through exercise
• Weight loss charts and graphs so that you can easily and quickly view your progress

Here is an outline of the plan. If you’d like any more information about this weight loss program, please contact Terry White Chemist in Hamilton on 4961 1269 or Charlestown on 4943 6466.

Are you craving Thai take-out food, but want to stick to your weight loss plan? Tony Ferguson has solved your problem with his tasty, quick & easy Thai Beef Salad recipe.

Satisfy your craving while keeping things healthy!

Ingredients

• 4 x 120g Rump steak (females) or 4 x 220g Rump steak (males)
• 1 Tablespoon extra virgin olive oil
• 100g Baby spinach
• 1 Large red capsicum – seeded and finely chopped
• ½ Cup bean sprouts
• 4 Spring onions
• ½ Cup coriander
• 2 Tablespoons chopped mint

Dressing

• 2 Tablespoons lime juice
• 1 Tablespoon soy sauce
• 1 Clove garlic, crushed
• 1 Red chilli, seeded and chopped

Method

1. Heat pan, brush meat with oil and cook for 3 to 4 minutes on each side for medium rare or until cooked to your liking.
2. Place steaks in a warm place or cover with foil and set aside for 5 minutes.
3. Meanwhile, mix all the dressing ingredients in a large bowl.
4. Slice meat across the grain into thin strips. Place beef and remaining ingredients in a large bowl and pour dressing over salad – toss gently.
5. Serve immediately with extra allowed salad or a vegetable side dish if you wish.

On your way to weight loss, you have to make so many lifestyle changes that your goal often seems out of reach. Making small rather than drastic changes will make it easier to form healthy habits. Here’s the  lifestyle tweaks you can use to keep your weight loss journey going smoothly.

1. Keep check of your portion sizes and your empty-plate attitude. Learning to recognise when you feel satisfied can be an obstacle when striving for weight loss.  Many people subconsciously continue eating all the food on their plate, even if they are full. Combining this with blown out portion sizes can be a major problem. At home, serve meals on smaller plates. This will allow you to empty your plate without consuming unnecessary kilojoules. When eating out, share an entree or dessert with a friend.
2. Don’t eat and cook. Picking at ingredients while you are cooking is a sure-fire way to drastically increase your portion size. Rather than filling up your stomach while you’re cooking, save your appetite for when the meal is ready.
3. Eat less, more frequently. Rather than eating 3 large meals, opt for 5 smaller portions. This will ensure you don’t go hungry and keep your metabolism churning.
4. Limit your alcohol intake. Alcohol provides no nutritional value and contains 28 kilojoules per gram. Avoid those pesky empty kilojoules by volunteering to be the designated driver more frequently. When drinking, alternate alcoholic beverages with glasses of water and stick to low kilojoule mixers such as soda water.
5. Curb sugar cravings. When trying to resist a craving for sweets, go brush your teeth. When snacking, swap sweets for fruit or plain biscuits.
6. Have a salad with a main meal. Eating a salad along with your main meal will help fill you up with nutritionally valuable foods. Make sure that you don’t indulge in too much salad dressing. When eating out, ask for dressing to be served on the side.
7. Sneak more incidental exercise into your day. Change your sedentary habits by tricking yourself into being more active. Swap the elevator for the stairs and park your car further away from work. Substitute watching a television show with going for a walk or a bike ride.
8. Make exercise a social activity. You’re more likely to stick to an exercise plan if you have fun and look forward to exercising. Take a dancing class or go to the gym or for a walk with a friend.

Tips courtesy of Weightloss.com.au

Warm sunny days mean more BBQs and picnics with friends and family and lots of tasty treats. The team at Tony Ferguson provides us with a selection of healthy Summer snacks – guilt-free and delicious, so that you can indulge!

Pair this chunky tomato and herb dip with some freshly chopped vegetables and it’s sure to be a hit!

Ingredients

• 1 Large ripe tomato, finely chopped
• ½ Medium onion, finely chopped
• ¼ Large capsicum, finely chopped
• 1 Garlic clove, crushed
• 1 ½ Tablespoons basil
• 1 ½ Tablespoons oregano
• 2 Tablespoons water
• Salt and pepper for seasoning
• 1 Teaspoon olive oil

Method

1. Heat the oil in a small pan on medium heat then add the onion, capsicum and garlic and toast until golden.
2. Add the chopped tomato, water and herbs. Combine and allow to simmer until dip thickens. Season with salt and pepper and remove from the heat.
3. Allow to cool then refrigerate.
4. Serve with vegetable sticks for a between meal snack.

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Check it out.

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The tables below indicate the foods that you can eat to meet the guidelines in the daily eating plan.

Allowable Food
Food sustains us, promotes growth and provides our body with fuel to make energy. To remain healthy, the body needs three types of nutrients. These macronutrients are carbohydrates, proteins and lipids (fats) and can be used by the body in different ways. Almost all food contains some carbohydrate, protein and fat, but certain foods may be higher in one of these nutrients than others.

The Foods that you are allowed to eat whilst on the Terry White Chemists Weight Loss Program aims to achieve a good balance of protein, carbohydrates and fats in your diet, while you lose weight.

Terry White Chemists Weight Loss Program allows one serve of high carbohydrate food per day with the evening meal, in the form of potato, rice or pasta.

Water, Alcohol and Coffee

On the Terry White Chemists Weight Loss Program, it is advised to drink up to 2 litres of water per day and avoid all alcohol. You may drink tea and coffee with a small amount of trim milk. Replace sugar with Splenda. Avoid all fruit juices and vegetable juices. ” Diet” softdrinks that contain no calories can be consumed.