The Seven Day Healthy Eating Plan
We are constantly bombarded from all sides with endless advice on how to lose weight, stay slim and be healthy. Every newspaper, woman's magazine and countless radio and TV programmes urge everyone to think thin. We are all targets for the multi-million pound slimming business which is more concerned with extracting pounds from pockets than it is with the nation's health. Unless you are seriously overweight you are almost certainly better off staying as you are than making your life a misery by trying to reach the mythical "ideal weight".
Diets don't work - that's why there's a new one every week. The most unwelcome comeback is the high protein, low carbohydrate diet which has been resurrected from the seventies. No matter what you might read, this is desperately unhealthy and flies in the face of all the most modern scientific nutritional knowledge. All extreme diets based on pseudo-science and hocus-pocus lead to only temporary weight loss and possibly serious health problems.
If you've gained an extra inch or two and this makes you feel uncomfortable and not able to wear your favourite clothes, then here's a simple healthy one week eating plan that provides good nutrition, happy eating and real food for real women. You won't be hungry, you will be healthy and you will lose pounds if you need to.
Following on from last week's detox plan, get the best out of this seven days of healthy eating with an all natural herbal helping hand. At the beginning of each day add one measure of herbal Pure Plan (from health stores and chemists) to a litre bottle of still mineral water and make sure you drink it all by bedtime. This mixture of birch, meadowsweet and dandelion for fluid elimination, artichoke to stimulate the liver, burdock and wild pansy for the skin, fennel and fucus to stimulate metabolism, and tamarind and prune for the digestive system, will help you to a healthy half stone weight loss by the end of the week.
You can use this eating plan as a general guide to your regular eating habits but don't take Pure Plan for more than two weeks or more than six times a year.
Baked beans on toast with a grilled tomato; a cup of tea or coffee with semi-skimmed milk. Have either drink with breakfast every day.
A large portion of coleslaw made with red, white and green cabbage, carrots, sultanas, onion, apple, plain yoghurt, a little olive oil and a tablespoon of cider vinegar, with a small cup of cottage cheese and a piece of fresh fruit.
Chicken breast (skin removed) covered with a sliced courgette, thin strips of red pepper, a little garlic, the juice of a lemon, half a glass of dry white wine and quarter of a pint of vegetable stock (from a cube) cooked in a covered casserole for 30 minutes at 175C/350F/gas mark 4, with carrots and parsnips mashed together. A baked apple (cooked in the oven at the same time). Remove the core, cut off the bottom quarter, put it back in the hole and stuff with 1 oz ground almonds mixed with orange juice, sprinkled with a little cinnamon and nutmeg.
Porridge with half water, half skimmed milk, a slice of wholemeal toast with a little butter and honey.
A large bowl of vegetable, bean and barley soup - 1 oz pot barley, one and a half pints water, 4 sliced carrots, 1 chopped turnip, 2 sliced leeks, 2 sticks celery, 1 chopped onion, 1 dsp tomato puree, black pepper, bring them to the boil and simmer for 45 minutes. Add a can of kidney, butter, haricot or any other sort of beans, cook for another 5 minutes to make six large portions. Serve with a green salad with oil and vinegar dressing.
Any grilled fish with a green vegetable followed by some soft cheese with a large stick of crunchy celery.
Half a grapefruit, 2 poached eggs, 2 grilled tomatoes.
2 or 3 large flat mushrooms or a good handful of button mushrooms fried in a little butter very gently in a covered pan for about 15 minutes on wholemeal toast with a salad.
Grilled lamb chops with most of the fat removed with peas and carrots, a portion of dried fruits soaked and served with low fat natural yoghurt mixed with a pinch of cinnamon, grated lemon rind and a teaspoon of honey.
A mixture of an orange, an apple and a pear sliced into a bowl with a carton of natural yoghurt and a teaspoonful of honey,
A sandwich of wholemeal bread without butter, a mashed banana, a couple of chopped up dates, a squeeze of lemon juice and a sprinkle of any chopped nuts. A fresh pear and a few grapes.
Chicken cooked any way you like, but not fried, with at least two different vegetables. Chopped ready to eat Californian prunes and apricots soaked in the juice of a lemon, an orange, a tablespoon of brandy, half a teaspoon of sugar.
2 boiled eggs, 2 slices of wholemeal toast spread very thinly with butter.
A bowl of bean and barley soup (left over from Tuesday) with a wholemeal roll.
Put a fillet of hake or cod on a finely chopped onion, tomato and garlic mixture onto a large piece of cooking foil, sprinkle more of the mixture on top of the fish, season with pepper and a little olive oil. Wrap the foil into a parcel, bake at 200C/400F/gas mark 6 for 20 minutes. Serve with a salad of watercress, orange segments and chicory. A piece of soft cheese (Brie, Camembert etc) and a bunch of grapes.
As much fresh fruit as you like.
Italian toast - bruschetta. Toast a thick slice of coarse wholemeal bread until lightly brown on both sides. Rub one side with a cut clove of garlic, dribble on a little olive oil and pile with thin slices of fresh tomato - a wonderful snack for any time of the day or night.
Chicken, beef or lamb casserole - remove skin and fat, cut into cubes, seal for a few seconds in hot oil, remove the meat with a slotted spoon, add onion, garlic and celery, continue cooking till soft but not brown, add vegetable stock (from cube) with diced parsnip, carrot, swede, leek, turnip, potato, return meat to the mixture, cover tightly and cook at 180C/350F/gas mark 4 for one to one and a half hours till meat is tender. 2 tangerines in segments with a small carton of fromage frais and a teaspoon of honey.
2 slices of wholemeal toast with a little butter and honey. A glass of fresh orange juice.
Green pasta and tuna fish. While the pasta is cooking put 4 coarsely chopped spring onions including the green tops into a frying pan with a little oil. When they're soft add a small can of drained tuna and stir until warm but not cooked. Drain the pasta, return to the saucepan, mix in the tuna and spring onions and serve. A piece of fresh fruit.
Stir fry lamb. Remove all fat from the meat and cut into thin strips. Put in a shallow dish with 1 tablespoon olive oil, 2 teaspoons Soya sauce, 1 tablespoon dry sherry and leave to marinate for 30 minutes. Then in a wok or thick bottomed frying pan heat some olive oil, add the lamb and some of the marinade, stirring vigorously for 3 minutes. Add a small leek thinly sliced lengthways, stir for another 2 minutes, then add a chopped spring onion, a chopped clove of garlic and a little freshly grated ginger and cook for another 3 minutes. Serve with a tomato and onion salad. Half a small melon.
You must drink at least two pints of fluid each day - water, diluted unsweetened fruit juices and some tea and coffee plus your one litre of still water with added Pure Plan. You may have one glass of wine or half a pint of beer or one pub measure of spirits each day as well. This is seven days of delicious healthy eating which I hope you will enjoy. All the recipes are very simple and most of them extremely quick - you'd spend as much time queuing at the takeaway or burger bar to get much worse nutritional value for money.
This week is not a diet but a guide to help you change the way you eat for good.
Some of my books...
- Superfoods, Superjuices, Superhealth
- Eat Well Live Longer
- Superfood Pocketbook
(100 Top Foods for Health)
- The Omega 3 Cookbook
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"In this video, we will take you through a series of easy to follow and achievable steps. You too can safely and effectively lose weight as well as significantly increase energy levels".
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