TOTAL WELLBEING DIET AN EASY START GUIDE TO LOSING WEIGHT WITH TYPE 2 DIABETES OR PREDIABETES

Transcription

1 TOTAL WELLBEING DIET AN EASY START GUIDE TO LOSING WEIGHT WITH TYPE 2 DIABETES OR PREDIABETES

2 YOUR HEALTH IS OUR PRIORITY The information in this guide is not intended to replace that of your doctor or diabetes care team. If our advice differs to your doctor's advice, always be guided by your doctor. Even modest weight loss can require changes to the amount or types of medication you take, so it is important to continue working with your doctor and diabetes care team while losing weight. Page 2

3 introduction WELCOME TO TWD! You should feel proud that you're taking steps to control your diabetes by losing weight with the CSIRO Total Wellbeing Diet (TWD). As a new and welcome member of the TWD community, know that you are not alone! Around Australia, over 6 million people are living with diabetes. This includes 1.7 million who have type 2 diabetes, 2 million who have prediabetes, and an estimated 2.4 million carers or family members living with someone with diabetes. Losing weight by following a healthy diet and exercising is one of the best things you can do to manage type 2 diabetes, prevent complications and live a long and healthy life. If you have prediabetes, losing weight and keeping it off could prevent you from developing type 2 diabetes. In this special edition starter's guide, we have included tips to get you off to a great start with TWD and manage your diabetes. Page 3

4 about the diet TWD FAST FACTS What is the Total Wellbeing Diet (TWD)? It is a higher protein, low GI eating plan designed and tested by CSIRO. The diet has been enhanced with the support of the Glycemic Index Foundation to focus on healthier low GI options that help manage blood glucose levels and control hunger and cravings. Why is TWD good for diabetes? By losing weight and following TWD, you could avoid or delay the longterm effects of type 2 diabetes. If you have prediabetes, losing weight with TWD could reverse the condition entirely. What do I eat? Delicious, hearty meals based on whole foods in portions that meet our special "food unit" system. You can eat unlimited free vegetables and a small amount of what we call Indulgences (treats). How much exercise should I do? Walking at least 30 minutes a day and doing strength training exercises is recommended. More on page 42. How do I get the best results? Work with your doctor and diabetes care team make sure they approve of you following TWD Stick to the eating plan Prepare your food the night before Use the checklist (page 18) to ensure you have eaten the right foods every day Undertake regular exercise Weigh in once a week Use the community forum at TotalWellbeingDiet.com How do I get started? Follow the 5 steps for getting started on the next page. MORE PROGRAM TIPS page 10 Page 4

5 about the diet SPECIAL CONSIDERATIONS IF YOU HAVE DIABETES Weight loss is one of the best things you can do for diabetes Excess weight has a negative impact on type 2 diabetes. Weight loss can help to improve blood sugar control and sometimes can help reduce the need for diabetes medication. Weight loss can also reduce other health risks and complications associated with type 2 diabetes such as heart disease. Will the diet affect my diabetes medication? When you lose weight, your medication may need to be adjusted. We recommend seeing your doctor when you commence TWD and 2 4 weeks after starting the diet, or earlier if you have any symptoms suggesting your blood sugar is too low (see next paragraph). He or she will advise if or when your medication should be changed in response to your weight loss. How will I know if my blood sugar is too low? Symptoms of low blood sugar can differ between people, but may include confusion, feeling shaky, dizziness, hunger and irritability. Headaches, racing pulse, pounding heart, trembling, anxiety, weakness, sweating and pale skin can also be symptoms to watch for. Do I have to count carb exchanges? TWD uses food groups to ensure an even balance of daily nutrients. Our meal plans include healthier low GI food choices, have a lower glycemic load and the carbohydrate is distributed evenly throughout the day. There is no need to count carbohydrate exchanges on TWD. Page 5

6 5 STEPS FOR GETTING STARTED On the day or weekend before you start the diet, please follow these 5 steps Page 6

7 Check in with your doctor Make an appointment with your doctor to tell him/her about TWD and get advice on when you should have your medication reviewed (we suggest 2 4 weeks after losing weight or sooner if you take a lot of medication). Set up your account and read this starter's guide If you haven't already, log in to TotalWellbeingDiet.com and set up your account. Then read this guide to get familiar with the program. Go to TotalWellbeingDiet.com Review the eating plan and Week 1 menu Get familiar with the food groups you need to eat each day. The menu plan is a guide as how to put these foods together. You can adapt the menu as long as you keep to the food groups specified. Menu plan on page 20 Page 7

8 Shop for groceries and prep your food The shopping list has been prepared for 1 person. Go to TotalWellbeingDiet.com to multiply it for the family. It also helps to get organised by prepping your Day 1 food e.g. cook the braised beef casserole (page 37) and make your overnight oats (page 26 28). Shopping list on page 22 Weigh yourself and take a photo First thing in the morning on the day you start, weigh yourself and record your weight online. We also recommend taking a starting photo. HOW TO WEIGH IN Log in to TotalWellbeingDiet.com Go to the Tracker Select "Weigh In" Enter your details Page 8

9 EATING PLAN TOTAL WELLBEING DIET EXPLAINED

10 the diet DAILY FOOD ALLOWANCE Each day, you are allowed to eat: 2½ units Protein* 3 units Bread & Cereals* 2½ units Vegetables* (minimum) 2 units Fruit 3 units Dairy 3 units Healthy Fats & Oils 1 unit Indulgence Your menu plan on page 18 meets this allowance. *RECOMMENDATIONS FOR OPTIMAL NUTRITION Choose 200g red meat (beef or lamb) 3 times a week and 2 serves of fish as part of your Protein allowance. Choose low GI and wholegrain Breads & Cereals wherever possible. 2½ units of Vegetables is a minimum allowance, and you're free to eat as many vegetables as you like. Page 10

11 the diet FOOD GROUPS EXPLAINED Protein Includes lean meats and chicken, fish, eggs, tofu, legumes and pulses. Bread & Cereals Includes low GI, wholegrain and high fibre varieties such as Burgen breads, cereals, rice, pasta, noodles, polenta, quinoa, barley and potatoes. Vegetables Fresh and frozen vegetables including different types and colours. Fruit Any type of fresh fruit, canned fruit in natural juice or dried fruit. Dairy Low fat milk or soy milk, cheese, yoghurt and select brands of reduced fat ice cream. Healthy Fats & Oils Includes polyunsaturated and monounsaturated spreads and oils, nut pastes, nuts and seeds, and avocado. Indulgences Are foods that provide little nutrition but can be enjoyed from time totime, e.g. chocolate, ice cream, sausages, chips, muffins, sugar, syrups, alcohol and similar foods. HOW MUCH FOOD PER UNIT? Log in to TotalWellbeingDiet.com to learn more about food groups and discover how much food you can get for a unit of each food group. Page 11

12 the diet SPREADING YOUR ALLOWANCE OVER THE DAY On the following pages we've provided examples of how you could spread your daily allowance of food units over Breakfast, Lunch, Dinner and Snacks. It's the same "spread" we use to create the menu plan on page 20, but it is just a guide. You are free to improvise and have more food units at breakfast and less for snacks, for example. Page 12

13 BREAKFAST 1 unit Bread & Cereals 1 unit Dairy 1 unit Fruit 1 unit Fruit e.g. 1 medium piece or 2 small pieces 1 unit Bread & Cereals e.g. ¼ cup oats, or 45g natural muesli, or 35g low GI cereal, 1 slice wholegrain bread 1 unit Dairy e.g. 1 cup low fat milk, 175g low fat yoghurt Page 13

14 LUNCH 2 units Bread & Cereals 1 unit Healthy Fats & Oils ½ unit Protein ½ unit Vegetables 2 units Breads & Cereals e.g. 2 slices wholegrain bread, or 1 medium wholegrain roll, or 1 medium wrap ½ unit Vegetables e.g. ½ cup salad 1 unit Healthy Fats & Oils e.g. 1 tsp margarine or mayonnaise, or 1 tbsp avocado ½ unit Protein e.g. 1 small can tuna, or 1 egg, or 50g lean meat or chicken Page 14

15 DINNER 2 units Protein* 2 units Vegetables 2 units Healthy Fats & Oils 1 unit Dairy (see next page) 2 units Healthy Fats & Oils e.g. 2 tsp olive oil used in cooking 2 units Protein 200g lean beef, pork, lamb, chicken or fish, or 150g tofu 2 units Vegetables 2 cups raw vegetables or 1 cup cooked *Choose red meat (beef or lamb) 3 times per week and fish at least 2 times a week. Page 15

16 DAIRY UNIT In the menu plan, we include 1 unit of Dairy with your evening meal. You choose how to enjoy it e.g. with dinner or for dessert. 1 unit Dairy = 35g cheese 1 small tub low fat yoghurt 1 cup low fat milk 2 scoops reduced fat ice cream Add 35g cheese to a dinner meal or salad Enjoy yoghurt for dessert or save it as for an extra snack throughout the day Select brands of reduced fat ice cream count as Dairy. See page 22 for brands. Page 16

17 SNACKS Snacking between meals can help manage your appetite. The snacks we include in your menu plan are: 1 unit Fruit 1 unit Diary Unlimited free vegetables Free Vegetables Snack on as many fresh vegetables as you like 1 unit Fruit e.g. 1 cup fruit salad, or 1 medium piece, or 2 small pieces or 30g dried fruit 1 unit Dairy e.g. 1 low fat latte or cappuccino, or 1 small tub low fat yoghurt, or 35g cheese or 1 cup low fat milk Page 17

18 checklist TRACKING YOUR DAILY ALLOWANCE Print this page and tick the boxes as you eat each unit to keep track of your food groups Example DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 PROTEIN 2½ units BREAD & CEREALS 3 units VEGETABLES 2½ units (minimum) FRUIT 2 units DAIRY 3 units HEALTHY FATS & OILS 3 units INDULGENCES 1 unit per day or 7 per week Page 18

19 menu plan ABOUT YOUR MENU PLAN Following the menu plan for at least a week is the easiest way to get familiar with the Total Wellbeing Diet. The menu plan, which starts on the following page, was structured for simplicity and is intentionally repetitive. As the weeks progress and you get the hang of things, we'll add more variety. The menu has also been designed to match your daily allowance of food units, explained on page 10. MORE ON FOOD UNITS page Page 19

20 WEEK 1 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or 7 units a week. See TotalWellbeingDiet.com for more on Indulgences. BREAKFAST LUNCH DINNER SNACKS PREP Overnight oats Simple sandwich Braised beef, rosemary and mushroom casserole 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Overnight oats Simple sandwich Simple dinner with chicken e.g. stir fry 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Overnight oats Simple sandwich Simple dinner with fish e.g. baked Overnight oats Simple sandwich Braised beef, rosemary and mushroom casserole Overnight oats Overnight oats Overnight oats Page Page Page Page Page Page Page Page 30 Page 37 When preparing dinner, prep your meals for the next day When preparing dinner, prep your meals for the next day 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables When preparing dinner, prep your meals for the next day 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables When preparing dinner, prep your meals for the next day Simple sandwich Simple dinner with chicken e.g. grilled 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables When preparing dinner, prep your meals for the next day Simple sandwich Simple dinner with fish 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables When preparing dinner, prep your meals for the next day Simple sandwich Page 30 Page 30 Page 30 Page 30 Page 30 Page 30 Page Page Page 37 Page Simple dinner with lamb Page Page scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Prep for Week 2: Cook the Slow Baked Chicken (recipe page 38)

21 WEEK 2 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or 7 units a week. See TotalWellbeingDiet.com for more on Indulgences. BREAKFAST LUNCH DINNER SNACKS PREP Cereal, Smoothie or Overnight oats Simple sandwich, soup or salad Slow baked chicken 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables When preparing dinner, prep your meals for the next day Cereal, Smoothie or Overnight oats Grab 'n go lunch Braised beef, rosemary and mushroom casserole 2 scoops reduced fat ice cream, or 1 low fat latte/ cappuccino 1 medium piece fruit 1 low fat latte or cappuccino Vegetables When preparing dinner, prep your meals for the next day Cereal, Smoothie or Overnight oats Simple sandwich, soup or salad Simple dinner with fish e.g. baked When preparing dinner, prep your meals for the next day Cereal, Smoothie or Overnight oats Grab 'n go lunch Slow baked chicken When preparing dinner, prep your meals for the next day Cereal, Smoothie or Overnight oats Simple sandwich, soup or salad Braised beef, rosemary and mushroom casserole When preparing dinner, prep your meals for the next day Cereal, Smoothie or Overnight oats Grab 'n go lunch Simple dinner with lamb When preparing dinner, prep your meals for the next day Cereal, Smoothie or Overnight oats Page Page Page Page Page Page Page Page Page 36 Page 31 Frozen in Week 1 Page Page scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Page 31 Page 36 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Page Frozen in Week 1 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Page 31 2 scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Simple sandwich, soup or salad Page Simple dinner with salmon Page Page scoops reduced fat ice cream, 35g cheese or 175g low fat yoghurt 1 medium piece fruit 1 low fat latte or cappuccino Vegetables Prep for Week 3

22 shopping list WEEK 1 SHOPPING LIST Serves 1 person Pantry Items Cinnamon, optional Olive oil, 110ml* Rolled oats, 175g Salt reduced beef liquid stock, 250ml* Tomato passata, 500g* Free food seasonings and condiments of your choice Bread & Bakery Wholegrain bread e.g. Burgen Wholemeal & Seeds, 1 loaf or 14 slices Meat, Chicken & Fish Lean beef chuck steak, 800g* Protein of choice for 5 dinners e.g. 2 x 200g fillets chicken breast 2 x 200g pieces fish 1 x 200g piece lean lamb Protein of choice for sandwiches, 7 x 50g serves e.g. barbecue chicken, eggs, tuna canned in water Chilled & Frozen Light margarine, 70g or 1 avocado (for sandwiches) Low fat milk, 875ml Low fat yoghurt, any flavour, 875g or 5 x 175g tubs Dairy of your choice, 7 serves e.g. Bulla Light 98% Fat Free Ice Cream, Vanilla (2 scoops per serve), and/or Low fat yoghurt, 1 x 175g tub per serve, and/or Cheese, 35g per serve Fruit Fresh fruit of choice, 14 serves i.e. 7 serves for overnight oats e.g. 4 apples and 3 cups blueberries 7 medium pieces, for snacks Avocado, 1 or light margarine (for sandwiches) Lemon, 1* Vegetables Vegetables of choice, i.e. Mixed vegetables for dinner, 7½ cups cups, approx. 1.2kg e.g. broccoli, beans, cauliflower, spinach, salad Peas or corn for dinner, 2½ cups Salad vegetables for 7 sandwiches e.g. tomato, lettuce, carrot Extra vegetables for snacks e.g. carrot, capsicum, cherry tomatoes Baby mushrooms, 300g* Carrots, 2 medium* Fresh rosemary, 3 sprigs* Fresh thyme, 3 sprigs* Garlic, 3 cloves* Pickling onions, 12* Zucchini, 4 medium* Miscellaneous Coffee or tea Low fat latte or cappuccino, 7 coffees e.g. purchased from your favourite coffee shop *Starred items are ingredients in the Braised beef casserole (page 37) which makes 4 serves. We use 2 serves in the Week 1 menu and the other 2 serves in the Week 2 menu. Page 22

23 shopping list WEEK 2 SHOPPING LIST Serves 1 person Pantry Items Black olives, 80g* Dried oregano or Italian herbs, 1 tbsp* Low GI cereal, 245g e.g. Kellogg s Sustain, Guardian, All Bran Original, All Bran Wheat Flakes Mayonnaise, 60g Olive oil spray* Olive oil, 70ml* Ryvita Original Rye Crispbread, 15 pieces or Original Vita Weat Crispbread, 24 pieces Tomato paste, no added salt, 50g* Whole tomatoes, 1 x 400g can* Free food seasonings and condiments of your choice Bread & Bakery Wholegrain bread e.g. Burgen Wholemeal & Seeds, 8 slices Meat, Chicken & Fish Lean chicken thigh fillet, 800g* Protein of choice for 3 dinners e.g. 1 x 200g piece fish 1 x 200g piece salmon 1 x 200g piece lean lamb Protein of choice for 7 lunches i.e.: 4 x 50g serves for sandwiches e.g. barbecue chicken 3 x 50g serves for crispbread e.g. hard boiled egg, tuna canned in water Miscellaneous Coffee and/or tea Low fat latte or cappuccino, 7 coffees e.g. purchased from your favourite coffee shop Chilled & Frozen Light margarine, 40g or 1 avocado (for sandwiches) Low fat milk, 1.75L, or 875ml low fat and 580g low fat yoghurt (for cereal) Dairy of your choice, 7 serves e.g. Bulla Light 98% Fat Free Ice Cream, Vanilla (2 scoops per serve), and/or Low fat yoghurt, 1 x 175g tub per serve, and/or Cheese, 35g per serve Fruit Fresh fruit of choice, 14 serves i.e. 7 medium pieces for breakfast e.g. banana, berries 7 medium pieces for snacks Avocado, 1 or light margarine (for sandwiches) Vegetables Vegetables of choice, i.e. Mixed vegetables for dinner, 7½ cups, approx. 1.2kg e.g. broccoli, beans, cauliflower, spinach, salad Peas and/or corn for dinner, 2½ cups Salad vegetables for 7 sandwiches e.g. tomato, lettuce, carrot Extra vegetables for snacks e.g. carrot, capsicum, cherry tomatoes Basil, small handful, optional* Carrots, 2 medium* Celery, 2 sticks* Garlic, 2 cloves* Mushrooms, button, 250g Onion, 1 medium* *Starred items are ingredients in the Slow baked chicken (page 38) which makes 4 serves. We use 2 serves in the Week 2 menu. Page 23

24 shopping list SWAP 'N SHOP If you want to customise your menu plan, login to TotalWellbeingDiet.com where you can swap meals and generate a customised shopping list that can be multiplied for the family and automatically sent to Woolworths Online. Go to the Menu Plan at TotalWellbeingDiet.com to swap meals and customise your menu Go to the Shopping List at TotalWellbeingDiet.com to multiply the shopping list for family members and automatically add the ingredients to an online Woolworths shopping cart Page 24

25 MENU PLAN RECIPES In this section you'll find the delicious meal ideas and recipes that appear in the first 2 weeks of your menu plan. Above: Braised beef, rosemary and mushroom casserole Page 25

26 breakfast BREAKFAST On the Total Wellbeing Diet, breakfast is as easy as a cup of low GI cereal with milk and fruit. In the Week 1 menu, we've included the popular overnight oats which can be prepared the night before, requires no cooking and travels well to work. The basic recipe is oats, milk and yoghurt topped with fruit. We ve provided some suggestions on the following pages but you can alternate for any fruit you like including canned fruit in natural juice. Overnight oats will keep in the fridge for up to 3 days. Page 26

27 breakfast OVERNIGHT OATS WITH APPLE AND BLUEBERRIES ¼ cup rolled oats ¼ cup low fat milk ½ cup low fat yoghurt, any flavour Pinch cinnamon, optional ½ apple, grated ½ cup blueberries, fresh or frozen Combine rolled oats, milk, yoghurt, cinnamon (if using) and apple in a container or jar. Top with blueberries. Seal container/jar and refrigerate overnight. Serves 1. Each serve provides: 1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy OVERNIGHT OATS WITH PEAR AND SULTANAS ¼ cup rolled oats ¼ cup low fat milk ½ cup low fat yoghurt, any flavour ½ pear, diced 2 tsp sultanas Combine rolled oats, milk, yoghurt, pear and sultanas in a container or jar. Seal container/jar and refrigerate overnight. Serves 1. Each serve provides: 1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy BREAKFAST SMOOTHIE An alternative to overnight oats 1 cup frozen fruit, (e.g. banana, mixed berries) ½ cup low fat milk ⅓ cup low fat yoghurt ¼ cup rolled oats Extra ice, if desired In a blender or food processor add frozen fruit, milk, yoghurt, rolled oats and ice, if using. Blend until smooth. Tip: Prepare this smoothie the night before by placing the fruit and oats in a zip lock bag so you just need to add milk and yoghurt, and blend in the morning. Serves 1. Each serve provides: 1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy Page 27

28 breakfast OVERNIGHT OATS WITH DRIED APRICOTS ¼ cup rolled oats ¼ cup low fat milk ½ cup low fat yoghurt, any flavour 5 dried apricots (10 halves), chopped Pinch of cinnamon, optional Combine rolled oats, milk, yoghurt, apricots and cinnamon, if using, in a container or jar. Seal container/jar and refrigerate overnight. Serves 1. Each serve provides: 1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy CEREAL An alternative to overnight oats BREAKFAST SMOOTHIE An alternative to overnight oats 35g low GI cereal (see brands below) 1 cup low fat milk, or ½ cup low fat milk and ⅓ cup low fat yoghurt 1 medium piece fruit Serves 1. Each serve provides: 1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy LOW GI CEREALS Kellogg s Sustain 35g Kellogg s Guardian 35g Kellogg s All Bran Original 35g Kellogg s All Bran Wheat Flakes, Honey & Almond 35g Goodness Superfoods Digestive 1st 35g Goodness Superfoods Protein 1st 35g Rolled oats ¼ cup Natural muesli 45g Page 28

29 lunch LUNCH Lunch on the Total Wellbeing Diet is nice and simple: a sandwich, salad or soup. Preparing your own lunch allows you to have the most control. We recommend you assemble your lunch ingredients the night before, ideally while you are making dinner or cleaning up. If it's not practical to pack your lunch and you purchase it at work, opt for a sandwich shop where you easily order a version of our "Simple Sandwich" on the following page. Page 29

30 lunch SIMPLE SANDWICH 2 slices wholegrain bread e.g. Burgen Wholemeal & Seeds 2 tsp light margarine or 1 tbsp avocado 50g protein e.g. tuna, chicken, 1 egg 1 cup mixed salad e.g. tomato, cucumber, lettuce, onion Free condiments of your choice (see right) Spread bread with margarine or avocado. Add protein, salad and condiments if using. Season to taste and close to make a sandwich. Serves 1. Each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, ½ unit Vegetables SIMPLE WRAP 1 corn tortilla 1 tbsp avocado 50g protein e.g. chicken, tuna, or 1 egg 1 cup mixed salad e.g. lettuce, carrot, tomato, cucumber Spread tortilla with avocado. Top with protein of your choice, mixed salad and free food condiments, if using. Roll into a wrap and serve. FREE FOOD CONDIMENTS & SAUCES Add flavour to your lunch with a small amount of these free foods Mustard Pickles Horseradish Oil free salad dressing Oil free mayonnaise Salt reduced barbecue sauce Salt reduced tomato sauce Vegemite Serves 1. Each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, ½ unit Vegetables Page 30

31 lunch GRAB 'N GO TUNA CRISPBREAD 5 Rvyita Original Rye Crispbread 1 small can (95g) tuna canned in water, drained 1 tbsp mayonnaise 1 tomato, sliced EASY LUNCH IDEAS FOR WORK Spread crackers with tuna and mayonnaise, and top with tomato. Serves 1. Each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, ½ unit Vegetables GRAB 'N GO EGG CRISPBREAD 8 Original Vita Weat Crispbread 1 hardboiled egg 1 tbsp mayonnaise ½ cucumber, sliced Spread crispbread with mashed egg and mayonnaise. Top with cucumber or serve cucumber on the side. Enjoy crispbread openfaced or sandwiched together. Serves 1. Each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, ½ unit Vegetables GRAB 'N GO SUSHI ROLLS 2 sushi rolls with protein (tuna, salmon, chicken) and avocado 1 serve edamame Purchase sushi rolls and edamame from a local sushi shop, canteen or supermarket. Serves 1. Each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, ½ unit Vegetables Page XX 31

32 lunch SIMPLE SALAD 50g quinoa 2 cups mixed salad 1 tbsp oil free salad dressing, low sodium 50g protein e.g. tuna, smoked salmon, chicken, 1 egg 5 almonds, chopped Cook quinoa according to packet instructions. Combine mixed salad and dressing in a bowl and top with quinoa and protein of your choice. Sprinkle with almonds. Serves 1. Each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, 2 units Vegetables Page 32

33 lunch SIMPLE SOUP: SPICED RED LENTIL AND VEGETABLE 2 tsp olive oil 1 medium carrot, roughly chopped 1 medium onion, roughly chopped 2 sticks celery, roughly chopped 1 clove garlic, crushed 1 tbsp fresh ginger, grated 1 cup dried red lentils 2 tsp garam masala ½ tsp chilli powder 1 can (400g) whole tomatoes 1 litre water 1 pinch black pepper ⅓ cup fresh coriander ⅓ cup Italian parsley, chopped ⅓ cup natural low fat yoghurt 6 mixed grain bread rolls 6 tsp margarine BREAKFAST SMOOTHIE An alternative to overnight oats This delicious, hearty soup makes a great lunch when prepared in advance Heat oil in a heavy based saucepan over medium heat. Add carrot, onion and celery and cook for 5 minutes, or until vegetables are soft. Add garlic, ginger, lentils and spices and stir to combine. Add tomatoes and water and bring to a boil. Reduce heat and simmer for 30 minutes, or until lentils are soft. Season with pepper and stir through coriander and parsley. Spoon into a bowl and serve with a dollop of yoghurt. Serve remaining portions in containers for use throughout the week. Serve a portion of soup with a mixed grain bread roll spread with a teaspoon of margarine. Serves 6. When served with bread roll and margarine, each serve provides: 2 units Bread & Cereals, 1 unit Healthy Fats & Oils, ½ unit Protein, 1 unit Vegetables Page 33

34 dinner DINNER In the first 2 weeks, there are 3 core dinners to prepare: Simple Dinner i.e. lean protein (beef, lamb, pork, fish) with vegetables, which can be quickly prepared each night see suggestions page Braised beef, rosemary and mushroom casserole (Week 1, page 37) and Slow baked chicken (Week 2, page 38). Both recipes can be cooked in advance and make 4 serves / dinner meals. Page 34

35 dinner SIMPLE DINNER 200g lean protein of choice e.g. beef, lamb, pork, fish, salmon 1½ cups vegetables of choice ½ cup peas or corn 2 tsp olive oil Free food seasoning to taste (see box) Cook the meat and vegetables to your liking e.g. grill, barbecue, stir fry or steam. The oil can be used in the cooking process or to dress a salad. You can season your meal with any free food seasoning (opposite) just go easy on the soy sauce and salt. Serves 1. Each serve provides: 2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables SIMPLE DINNER: BARBECUE CHICKEN ⅓ barbecued chicken with skin and fat removed 1½ cups mixed salad e.g. lettuce, cucumber, tomato ½ cup corn kernels 1 tbsp oil free salad dressing, low sodium ¼ medium avocado, sliced Purchased a barbecue chicken from your local chicken shop or supermarket. Remove all fat and skin from chicken. Combine vegetables and corn to make a salad. Top with chicken and avocado, and drizzle with dressing. Serves 1. Each serve provides: 2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables FREE FOOD SEASONINGS Barbecue sauce, reduced salt Chilli, fresh or dried Chilli sauce Fish sauce, reduced salt Herbs, fresh or dried Lemon Lime Mustard Mint sauce Oil free salad dressing, low sodium Tomato sauce, reduced salt Tomato paste, reduced salt Soy sauce, reduced salt Spices, fresh or dried Stock, reduced salt Vegemite Verjuice Vinegar Page 35

36 dinner SIMPLE DINNER: STIR FRY 2 teaspoon sesame oil, or other oil of preference 200g lean protein of your choice, sliced e.g. chicken, pork, prawn, beef 1½ cups mixed vegetables ½ cup baby corn 2 tsp free foods sauce e.g. soy, fish sauce, hoisin Other free food seasoning to taste e.g. garlic, lemon, lime, chilli Heat oil in a non stick fry pan, over a medium high heat. Stir fry protein for 4 5 minutes or until cooked through. Remove and set aside. Add vegetables and corn and stir fry for 4 5 minutes, or until cooked to your liking. Add a dash of water if the pan appears dry. Return protein to the pan and add sauce of your choice. Stir to combine and serve. Serves 1. Each serve provides: 2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables SIMPLE DINNER: GRILL 200g lean protein of your choice e.g. chicken, fish, pork, lamb, beef 2 tsp olive oil 1½ cups mixed salad vegetables ½ cup peas or corn Vinegar, lemon or lime juice, to taste Heat grill or barbecue over a medium high heat. Brush protein of your choice with half the olive oil and place in the centre of the hot grill. Cook for 4 5 minutes each side, or until cooked to your liking. Serve protein with salad drizzled with remaining olive oil and a sprinkle of vinegar, lemon or lime. Accompany with peas or corn. Serves 1. Each serve provides: 2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables Page 36

37 dinner BRAISED BEEF, ROSEMARY AND MUSHROOM CASSEROLE 800g lean beef chuck steak, cut into 3cm pieces 2 tbsp olive oil 12 pickling onions, peeled 2 medium carrots, roughly chopped 3 cloves garlic, chopped 3 sprigs fresh rosemary, chopped 3 sprigs fresh thyme 500g tomato passata 1 cup salt reduced beef liquid stock Zest of 1 lemon Juice of 1 lemon 300g baby mushrooms, halved 4 medium zucchini, halved lengthways BREAKFAST SMOOTHIE Makes 4 dinners and suitable to freeze Place a large flameproof casserole over medium high heat and add half the olive oil. Add the beef in two batches and cook for 4 5 minutes until browned on all sides, then remove and set aside. Reduce the heat to medium and add the remaining olive oil. Add the onions and carrot and cook for 5 6 minutes. Add the garlic, rosemary and thyme and cook for 2 minutes. Return the beef to the pan, along with the tomato sauce or passata, stock or water and lemon zest. Season to taste with salt and pepper, then stir to combine and bring to the boil. Cover, reduce the heat to low and simmer for 1 hour 30 minutes. Add the mushrooms, then simmer uncovered for another minutes until the beef and mushrooms are tender. Meanwhile, steam the zucchini for 8 10 minutes until tender. Transfer to a bowl, squeeze over the lemon juice and season with pepper. Spoon the casserole into shallow bowls and serve with the zucchini to the side. Serves 4. Each serve provides: 2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables Page 37

38 dinner SLOW BAKED CHICKEN WITH BLACK OLIVES, TOMATO AND OREGANO 1 spray olive oil spray 800g lean chicken thigh fillet, trimmed of fat and halved 2 tbsp olive oil 1 medium onion, finely chopped 2 medium carrots, chopped 2 sticks celery, chopped 1 tbsp dried oregano or Italian herbs 250g button mushrooms, quartered 2 cloves garlic, finely chopped 1 can (400g) whole tomatoes, drained 80g black olives, drained 2 tbsp tomato paste, no added salt Small handful basil leaves, optional 2 cups peas and/or corn, to serve BREAKFAST SMOOTHIE Makes 4 dinners and suitable to freeze Preheat the oven to 170 C. Heat a large heavy based saucepan over medium high heat and spray with cooking oil. Working in batches, cook the chicken for 2 3 minutes until browned on all sides. Remove from the pan and set aside. Reduce the heat to medium and add the olive oil. When hot, add the onion, carrot, celery and dried herbs and cook, stirring occasionally, for 8 10 minutes until the vegetables are soft. Add the mushrooms and garlic and cook for 2 minutes. Add the tomatoes, olives and tomato paste, then season to taste with salt and pepper and stir to combine. return the chicken to the pan. Bring to the boil, then cover and transfer to the oven for 1 hour. Remove the lid and cook for a further minutes until the chicken is tender and the sauce has reduced. Scatter over the basil, if using. Serve with peas and/or corn. Serves 4. Each serve provides: 2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables Page 38

39 EXTRA TIPS TO HELP MANAGE DIABETES In this section, you'll find tips to help you stay healthy and free of complications common with diabetes. Page 39

40 extra tips CONNECT WITH YOUR DIABETES CARE TEAM Living with diabetes every day makes you the most important person in your care team. However, diabetes affects your health in a number of ways, which means you'll need to work closely with your doctor who will coordinate your care. It is recommended to see your doctor every 3 months for a routine check up so he or she can assess your glucose control and blood pressure, review your medication and check your feet. If you are taking medication for diabetes or other conditions such as blood pressure, it is important to check in with your doctor after 2 4 weeks of losing weight so they can advise if or when your medication should be adjusted. See your doctor sooner than 2 4 weeks if you have any symptoms suggesting you blood sugar is too low. Symptoms of low blood sugar can differ between people, but may include confusion, feeling shaky, dizziness, hunger and irritability. Headaches, racing pulse, pounding heart, trembling, anxiety, weakness, sweating and pale skin can also be symptoms to watch for. Page XX 40

41 extra tips EXERCISE TO FEEL GOOD AND MANAGE DIABETES When it comes to taking control of your diabetes, exercise is one of the best 'medications' you can take. It helps to reduce your blood glucose levels and improves your sensitivity to insulin. It also helps to reduce your blood pressure. Experts recommend this level of exercise for diabetes management: Sit less and be more active each day Walk at least 30 minutes a day Do resistance exercise at least twice a week Avoid going more than 2 days without exercise Page XX 41

42 extra tips GO TO TOTALWELLBEINGDIET.COM FOR SUPPORT AND FURTHER INFO In addition to the great online resources you receive as part of your Total Wellbeing Diet membership, we'll you weekly tutorials that explain how to lose weight, eat well and exercise when you have diabetes. Login to totalwellbeingdiet.com and go to "Program" to view the Weekly Tutorials Page XX 42

43 MEMBER TIPS To inspire you get started, we asked some of our most successful members for their best tips for thriving on the Total Wellbeing Diet. Page 43

44 TRISH LOST 20KG THE COMMUNITY HELPED ME SUCCEED It s great to join in on the forums and see that you are not doing it alone. There are many others out there that are going through exactly the same as you are. Trish Page 44

45 LEAH LOST 20KG THE ONLINE TRACKER WAS KEY TO MY SUCCESS The tracker keeps me honest and I like to see the graph of my weight and it s gradual decline over time. Leah Page 45

46 RICHARD LOST 30KG FEEL FREE TO IMPROVISE! The logic of the eating plan made it possible for me to understand food groups and then be creative. I like to cook so I wasn t just doing as I was told." That was very powerful for me! Richard Page 46

47 IVETTE LOST 10KG USE THE MENU PLAN & SHOPPING LIST The menu and shopping list outlines my family meals for a whole week. No more thinking required on my behalf! I did follow the menu plan verbatim and am loving the results. Ivette Page 47

48 MEET YOUR FELLOW MEMBERS AT TOTALWELLBEINGDIET.COM Or find us on social: Copyright 2016 SP Health Co. Pty Ltd IMPORTANT: Before starting any weight loss program, you must consult your doctor or health care provider. v