F-.

healthyfood
12-1M
Diet. All the tools you need to:
. set an achieveable
weight lossgoal

exercrse r planyour weeklymenu

. choosehealthysnacks

plan
. changethe wayyou
think aboutfood
o exercisefor faster results
 LOOKING
FORMORE

RECIPES?
lc.i-ecffitrollednreals

Easybreakfasts

Weight-lossdinners

Delicious
lunches

Formoreideasdid.J$
www.healthyfoodg uide.com.a
u
| . I ..
Intrcouctton
, | ..
uongraturattons
on taking the next step towards
getting fit and healthy.lf you took
part in the HFG 12-weekDiet and
ExerciseP/anlast yeat you'll
alreadyknowthat this plan is
anlthing but a fad - it! a way of
life.For those ofyou who are new
to the HFG l2-week Diet and
ExercisePlan,it! important to
remind you that it does not
promise quick weight loss or
miracleweight cures.lt's based on
expert nutrition and exercise
advice that helps you make the
lifestylechanges to lose weight
and keep it off-for good.
EdltotGeorgiaRickard
SubEdlloc JaniceHogg.MoliyFuner
Nutrldon DIE<tor CatherineSaxelby Markedng Coodln.tor KylieMorow
BSc,GradDip ND,APD
DLdthn CaitlinReid,BNutrDieVBADoScM.n gkrg Dln .tor DanielleTibbles
(Heahh Sc)APD,MSDA.MMESSAEP
Da.lgner JaneAbma
Ndoid Ad\r.rti.t€ Msn€.r
ZoeWendland,
zoe.wendland@hlmedia.com.au
VktotLn Adv.rdrlng Mfit.r
KeirenHemmino.
keiren.hemminaahlmedia.com.au
4 selLTnvrooo curoEocroBERot
You'llbe learningto assemble
healthy meals,what to order when
eating out, howto reduce portion
Hor,uto use
sizes,how to boost exerciselevels
this booklet
and the reasonsbehind why you
eat. To increasethe likelihood of
achievingyour goals,you'llalso $ M..rur" ,p
keep a food and exercisediary
which will help to create awareness ffi c"t prepared
about your eating and lifestyle
habits.Awarenessis the first step ffi Eatwisely
and
towards change. exerciseregularly
To achievethe changesyou've
alwayswanted to make, allyou ffi Recordyou.
need is motivation,the support of efforts,focusing
loved ones and, of course,this on the emotional
booklet. Stickto the plan, avoid
side of eating
depriving yourselfofthe foods you
love, and enjoy the journey. Before
Setgoalsand
too long you'll be enjoying health
and weight losssuccess.Here'sto
maintainthem
a happier,healthieryou!
Cottt ..,".-
Dietitian,
HealthyFood Guide
Ma.k€dng & Clrcrlsdon Mr|ag..
JoannMorand
Dlrlctor' PhilRyan,Kimlvundell
H.eltfiy Uf. M.d! Pty td
Lev€l7, 28 Fowaux Stre€t
SurryHills NSW2010
(POBox K225,HaFsrkel NSWI 2,O)
Ffon. (0a 9218 9800
F.x l02t 921't 0717
\_-ontents
/'^ rr

!
{

How to set goals

Get startedwithour easygoa settingtoo 6

Breakfast
Choosefrom a rangeof delciousoptions 8

LUnCn
Learnhowto buid a healthyunch 10

Dinner
Dlnneroptionsanda ceverportionguide '12

Low kJ recipes
P zza,pasta,curries allthe taste,no extrakllojoulesl 13

Eatingout
flsethis easy guide to choose trettertakeaway options 19

Snacks
Both sweet and savouryopt ons, for crushing crav ngs 22

'Fillup'foods
Fee{ul byeatingasmanyoftheseasyoL.r
ike 24

Overcomings ip ups
Trytheseusefui'recovery
mea' suggestions 25

Exercise
Yourglrideto cardioandweights,
p usa workout
plan 28

l l E 2oo912w E E KD i E T& E X E R csE pLA N 5

Itt safeto saythat most of us havewantedto loseweiqht or get healthierat
some point in our lives.We may succeedfor a few weeksor months,onlyto
succumbto our old habitsagain.We try the sameapproachestime and time
again,but keepfallingshortof our goalsand are left feelingdiscouraged
and wonderingwhat went wrong. However,it doesn'thaveto be this way,
changewill come if you do somethingdifferentand learnfrom your slip-ups.

The first thing to realise is that change is not

a one-off event, which you never think about
again - it! a process involving seven distinct
stages.The key to successfullymaking your
change is to identifywhich stage you are in,
prior to beginning, as each stage of change
requires different strategies for achieving
success.The seven stages of change are:
At this stage, you're pLrttingtheory into
practice and actively modifying variousareasof your
life. You may be making different food choices or you
may havejoined the gym. Duringthis stageit
rsrmportantto monltoryour progress- you shoUd
setweeklygoals and recordwhetheror not you
achievedthem. You alsoneed to plan strategiesto
oveTcomeoDstactes.

You haveno inrentio. olcha-ging a^d You havebeen consisrenla^d pe.severeo

you are oblivious to the fact that a probiem exists. with your change,but are awarethat you stlllhave
In this stage,you havelittleunderstandingabout some work to do. You now need to turn theselnitlal
the consequences
of your unhealthyhabitsor you changesinto lifelonghablts.Duringthis stage,
may haveunsuccessfully
tried to changein the past hurdleswi alwayspop up, so ts lmportant
and become demoralised.Youneed to increase to developsome strateglesto overcomethem.
your awareness
ofthe main issLres.

After successfully movingthroughthe

You intendto change...eventually.
You
haven't committed to the change yet and keep
putting it offthat iittle bit longer To move through
thisstage,identit the pros and consof making
the change.Then,deveJopstrategies to overcome
lhe obstacleso everting you l.o'n charg rg
previousstages,you returnto your old ways,but
relap"eard lailurearenot tl^esamethrng Everyo.e
will relapseat some point on their path to change and
the people who succeedare the ones who earnrrom
their slip-upsand the develop strategiesto prevent
them from happeningagain in the future.

This is the stageat whlchdetermlnation Terminationls the ultimategoal and it wl I

setsin - you are committedto makingthe change
and lntendto take actionsoon.Thisstagewill see
you maklngdecisionsand putting goa s together,
both ofwhich are importantfoundationsteps
before headlnginto the next stage,actionmode.
occurwhen you maintainyour lifestylechangefor at
leastfiveyears.Reachingthe terminationstagedoes
not meanyou can resortback to your old ways;it is
importantto rememberthat changessuchas weight
managementcan requirelifelongmaintenance.

6 uenrtsvrooo curoEocroBER09
 y measuremenl$ at
Beforeyou begin,you'llneedto recordyour measurements. Thiswill helpyou
set your goal.Be sure to recordyour measurements every four weeksso you
caneitherrejoicein your progress,or step up youreffortsa little.As a general
rule,asyouchangeyourroutineto includemoreexercise andalteryour
eatinghabits,youwillfindthatyourmuscles 'tone'andyou'llbeginto losefat
stores,givingyou a slimmerlook.Plus,you'llhaveloadsmoreenergy!

SIVIARTgoals
Once you are at the preparation
stage,you must plan properly
$ $$ $ u u u u
and set your goals.The best
goalsare SMART My /2-werkSool
Specifrc:Seta well-definedgoal.
Measurable:Establish criteriaso
youcanmeasure yourprogress.
Achievable:Setgoalsthatare
withinyourlimits.
1l RealistieThismeans'doable',
not easy.
i:l Time-based:Create a deadline-
without one it! easyto lose
motivation.

MEASIJREMENTS

BMI(kg/ml
Waist
circumference(cm)
Resting heart .ate
(bpm)

Energylevels
(low,medium,high)

THE200912-wEEK pLnt 7
otET& exencrse
 Not hungry
in the
mornings?
Youre probably
e6tlngtoo mLrchin
Ii re even ngs, so
re!l s5es5 your
porti on si ze and,
i { p o s s i b l e ,y o u r
dinnertirne.Still
not hungry?
Consider
schedulingin some
pre-brekkie
exercise-That

go!ngl

8 le a L r l r F o o D c L I D Eo cr o a ER o t
 Breakfast ;;
.
; ;;; ;;, ;:; ;.;:;. ; ;;;; ; ;;;,; ;;;";;; ;; ; ;;;;
";";";
: -eakfast.Not only are breakfast-eaters more likelyto be of a hea{thier
. ierghtthan b reakfast-s kippers,they are alsolesslikelyto experience
:ravingslaterin the day.Research showsthat when people skiptheir
n ro r n i n gm u n c h,th e y a ctu a l l ytri ckth e ir br aininto thinkingthey want
nigher-kilojouie foods * foods that can increasethe riskof weight
gain. "When people skip meals,especiallybreakfast,changesin brain
activityin responseto food may hinderweight lossand even promote
rveightgain," saysresearcher and endocrinologist TonyGoldstone.

Forbreakfast,try one of thesetasty kilojoule-controlled

options.
O 1 cup highJibre O 2 Weet Bixwith 200m1
breakfastcerealwith 200m1 skimmilk,toppedwith O 3009freshfruitsaladwith
2009low-fatvanilla
skimmilk,toppedwith slicedbanana,2
yoghurtand 159
crushednuts

al E n^ +^^^+^,J
r_, Jv9 LvoJrsu

muesliwith1/zcup
skimmilk,7+cup
yoghurtandsliced plusa regularskinnylatte low-fatyoghurtand
bananaor freshberries andan orange 509blueberries

O WholemealEnglish 6) 2 slicesraisintoast
muffintopped with (not cafe-style)with
cheeseandtomato, 2 tablespoons reduced-fat
grilled,plusa whitetea tablespreadanda regular
and a pieceof fruit : skinnycappuccino

O 2 poachedeggswith O Berrysmoothie I
'l slice97%fat-freebacon O Toastedham,reduced-fat (madefrom1 cup
cheeseandtomatosandwich
on 1 slicesourdoughwith skimmilk,1/z cup
on wholegrain breadwith
2 teaspoons reduced-fat low-fatvanrllayoghurt . -
a glassof applejuice

dt l:o"'*:: and2 teaspoonsLS,A)

' Two-eggomelettewith O 2 slices O 1309bakedbeans,1 slice

wholegrain toast wholemeal breadwith2
tomato,mushroomand
with 1 tablespoon teaspoonsreduced-fattable
7acup reduced-fat
noneyand spread,1 grilledtomatoand
cheese
a skinnylatte a smallglassorangejuice

& exencse pur 9

THE2oo9i2 wEEKDrET
 FiIl up
with fibre
Choose
wh ole gra rn, ;
wh ole mea l o r high
fibre white bread.
Researchshows
that fibre can
reduce now mucn
you eat at the next
meal, because it
h elp s to fill y ou up.
High fibre meals
take tin'reand
energy to chew
and add bulk and
viscosity,which
slows digestion.

10 r - ] r " . r q F o c D GL In E o cT o BER0 9
Lunch "
;;;;;;;;,,;.;;J;;;";;;;";:;
; ;;;;;;;";;.;:;;;.,1;
recommendedintakeof importantnutrients.On top of this,eating lunch
helpsto preventbinge eating laterin the day,makingweight lossand
weight managementeasier.For a healthylunch,haveone option from
each of the categoriesbelow and add a glassor two of water.

wholegrainroll cheese pesto mixed vegetables

i:. 2 sliceswholegrain ' . 2 tablespoons ,1 1 teaspoon olive L.-,2 cups salad
oreao reduced-fat oil (or other vegetables
cream cneese plant-based oil)
" 6 wholegrain
crispbreads 'r 4 tablespoons itr 2 teaspoons
reduced-fat crushed or sliced
r 4 thick brown cottage cheese nuts (suchas
rice cakes
almondsor cashevw) Fill up
: 1 egg withvegies
. '3/acup
r-t)2teaspoons
cooked rice '.: 3 slices sunflowerseeds Did you know that
smokedsalmon (oranyother seecb) the vegie serves
1 cup
':. above are actually
cooked pasta 509 skinless
!-l 1 teaspoon just serving
,,., chicken monounsaturated
1 cup suggestions?
cookednoodles i, 3 slices or polWnsaturated You can eat
roast beef table spread unlimitedamounts
t 1 mediumpotato of many vegetables,
'109(or one slice)
0-,3 slices -
l,-)'l largecorncob avocaoo
includingpumpkin,
leanham
(about1509) carrot, broccoli,
, 609 tofu i:l 1 tablespoon light mushroom,tomato,
,r,1 wholemeal hommousdip cauliflowerand
pita pocket lz cup beans.See p24
cookedlentils i., 2 teaspoons
for a complete list.
: I cup cooked saladdressing
couscouS .- /z cup legumes

Benefits of protein
A sourceof protein is a must for lunch.lt increasesfeelingsof satiety and
keepsyou feeling fullfor longer.Researchshowsthat overweight people
who eat a higher protein diet maintainmore musclemassand lose more
fat than overweight people following a higher carbohydratediet.

THE2oo9i2,wEEK
DIET eral 'l1
& exenctse
t\,.
utnner
;il;;l;;;;;;; il'
;:;,;;;;;;;;;; ;;; ;;;;;;
being eatingthe sameamountas males,so if thereis no differencebetween
the portion of food on your plateand your partner'splate,it'sa good ideato
reduceyour serve.To help you stickto appropriateportionsizes,we've listed
standardservesfor vegetables,proteinand carbohydratesbelow.lf you are
male or very active,you may need to slightlyincreasethe portion sizes.

For a healthy dinner, choose one option from each column:

'1cup cooked pasta

2 cupssalad 2 small(459)eggs
2 cups vegetables % cup cooked brown
1209tofu
or basmatirice
.1r$ttl 1/zcup cookedlegumes 1 smallwholegrain
suchaslentils,chickpeas, bread roll
splitpeasor cannedbeans
1 slicewholegrainbread
1009cookedchicken 't medium potato or
(1509raw)
sweet potato
'100gcookedbeef,lamb
1 cup cooked couscous
or pork (1509raw) (wholemealif possible)
1209cookedfish(1709raw)
1 cup cooked noodles

What should your plate look like?

d The trickto feelingsatisfiedwhile eatinghealthily(andeatinghealthy

amounts) is correct portion sizes.For a balanced meal, fill your plate with

q 1/aprotein, /r carbohydratesand % vegetables.Watch your plate size,

too. Thosehuge white platesmay look lovely,but if you fill them, you'll
end up eating too much food. US researchhas shown that we
underestimatethe amount of food on larger plates when compared with
smallerones.So,dish up your dinneron a smallerplate instead

,O Hi'*:Y
i{'hfh:'ffi$frT
12 xearrw rooo curDEocroBER09
tlr'
reglp.e$
LOW-KJ ........
SOU IDA ND
CHICKPEATOSS
SERVES 4
Prep:10min Cook l0min
Cost per serve:$2.15
gJGluten-ftee
EI Dairy-free

1 tablespoonlight oliveoil
2 cleanedsquidtubes (5009),
scored,cut into scm squares
1 teaspoonsmokedpaprika
2 x 3909canschickpeas,
drained,rinsed
% bunchsilverbeet,stalks ...... ...*i$ ,.r ..:..... ... .
removed.glicedinto strips
2 x 2509punnetscherry
tomatoes
@;{#ii*ti*
zestandjuiceof 1 lemon
salad,to serve(optional)

Step1 Heatoliveoil in a non-stick

fryingpan overhighheat.Add half
the squidandcookfor2 minutes
untilbrownedandcurled.Set
asideandcookremaining squid.
Step 2 Returnsquidto pan.Add
paprika, chickpeas andsilverbeet.
Cook,stirring, is
untilsilverbeet
wilted.Stirin cherrytomatoesand FISH AND POTATOBAKE for 6-7 minutes until slightlytender.
cookuntilheatedthrough. SERVES 4 Step 2 Layerpotato slicesin
Step 3 To serve,add lemonzest Prep: 10min Cook: 20min bakingdish and lightlyspraywith
.
^.1
i,,i.6
'h.1
+^.c Cost per serve: $3.00 oil to coat. Layfish on top and
gl Gluten-free spread pesto over each fillet.
Scoringsqu;d M Dairy-free Scatterwith broccoli and olives.
SIiceopen squidtube
lengthways.Layflat, Step 3 Bake for 20-30 minutes
!7 insider.rp,and carefully 4 potatoes,cut 1cm-thickslices until potato and fish are cooked
scoretube diagonally oliveoil spray through. Serve hot, garnished
usinga sharpknife. 4 freshor frozenwhitefish fillets with basil leaves.
3 tablespoonsbasilpesto

@@@@@
;;R
1 mediumheadbroccoli,cut into
florets, or 2 cupsfrozen broccoli
'12pitted kalamataolives
@@@
PERS€RVE
D
I
'ERV';----
i 13s0kJ/320cals suga6 49 | freshbasilleaves,to garnish 1563U/372.a1 Su9a6,lg
i Proteio319 Fibre109 Prorein 429 Fibre 59
|
i TotalFat 10s Sodium780m9 Total Fat 119 Sodlum 380n9
i
I SatFat 29 Calcium120m9 Step 'l Preheatovento 200'C. Sat F at 39 C a c ur 11019
I Carbs209 lron 5.5m9 C ar bs 259 .c . 2 5- 9
Microwavepotatosliceson high

THE2oO9
12-WEE|\
DrET pUr.r 13
& exrnCrse
 '[.
Thiscurryis also
greatwith beef
or chicken.

SPICYLAME CURRY Step 1 Spray a non-stickfrying HAM PAsTA BAKE

SERVES6
Prep:lsmin Cook:40min
Cost per serve:$3,00
EJGluten-flee
cookingoil spray
1 onion,sliced
1 clovegarlic,chopped
2 tablespoonsmedium
currypowder
1 teaspoonturmeric
2 teaspoonscumin
7509lamb,cut into 2cm pieces
I largepotato,scrubbed.diced
2 carrots,peeled,sliced
1 freshchilli.sliced
1 stalklemongrass, sliced
2 kaffir lime leaves,sliced
375m1cancoconut-flavoured
evaporatedmilk
freshcorianderleaves,to garnish
steamedrice and chutney,
ro serye
pan with oil. Brownonion and
garlicover medium heat.Add
dry spicesand cook for 1 minute
or untilfragrant.
Step 2 Spraylamb with oil. Cook
lamb in batchesfor 5 minutesor
until browned.Reduceheat.
Returnall lamb to pan and stir in
Bomlwater, potato, carrot, chilli,
lemongrass, kaffirlime leavesand
evaporatedmiik.Simmerfor 30
minutesor untilpotato is soft and
lamb is cookedthrough.
Step 3 Garnishwith corianderand
servewith rice and chLrtney.
@#
PERSERVEhot iod. r@ and drutney)
13801111320ci Sr 9i 6149
Pr ote,. 35! Fibr e 2!
ToLi F:i l19 Sod i !.n 2r O m c r
talt.t ll Ca c ;!r f :10,'!
Cn' b! 20.t 3ni g
' oa
SERVES 4
Prep:smin Cook 25min
Cost per serve:92.68
cookingoil spray
4 cupscookedpasta(anyshape)
1509leanham,shredded
2 tablespoonsdiced red capsicum
172cupsleftovervegetables
% cuptomato passata
4 eggs
7acup skimmilk
1509low-fatcottagecheesewith
garlicand herbs
choppedfreshparsley,to garnish
Step 1 Preheatovento 180"C.
Spraya bakingdishwithoil and
set to one side.
st€p 2 Placepastainto a large
bowl.Add ham,capsicum,
vegetables, andpassata.
Step3In a separate bowl,beat

14 relrrrv rooo curDE

ocroBER
09
 .. RFCIPES
eggs togetherwth miik and 4009chickenmince
soft cheese.Add to pasta.Toss 1 tablespoonpizzasauceor \i\Ihat should
to combinewell.
Step 4 Spoon into prepareddish.
tomato pesto
7: cup choppedfreshherbs(such
a servinq size
Eakefor 25 minutesuntil golden. as basil,coriander,parsley) of meat iook
Garnishwith parsley,as desired. Potatomash,greenbeansand like?
gravy,to serve Most of us serve
ourselvesmore meat than
@@@
PE!!!lvq .
Step 1 Preheatoven to 180"C.
Sprayan 8-holemuffinpan with oil.
we should at dinnertime,
but usingyour hands
as a guideto correct
Step 2 Spraya pan with oil. Soften
i600kJ/380ci ;.;",. ;; portioningcan reallyhelp.
onion and garlicover medium
The palm of your hand-
S o cl!.r8 8 0 m s heat.Usinghands,combinewith
C . i ci!m 1 0 0 .,q excludingfingers and the
ton 2 5'ng remainingingredientsin a bowl. thicknessof your hand-
Step 3 Spoon into holes,rounding shouldequalthe portion
MINI CHI CK E N tops. Bakefor 25 30 minutesuntil of meat on your dinner
MEAT LOAVES golden and cookedthrough.Serve plate.For adults,
sERVEs
4 with mash,beansand gravy. D that! the equivalent
Prep:Smin Cook:30min of approximately100-
Cost per serve: $2.70

cooking oil spray

@@@@ 1/2 clp mash and beant
1509meat.And
remember,cooked meat
weighs ,essthan
1 onion,diced 1 4 9 0 iJ/3 5 5 ca l S!gau 69
raw - so aim for about
'1clovegarlic,finelychopped 10-209 extra per person
5o.l(m 230m9
breadcrumbs from 3 slices 5 .1 F a r3 9
when you buy it.
wholegrainbread C.lbs 309 lron 3 5rn9

#*

rHE200912-wEEK pLtru15
D Er & exencrse
F
RE C I P E S..'

Dinner tip
Turnoff the W and eat at
the dinnertable- you,ll
eliminateany distractions
and reduceovereating.

SWEETPOTATOWITH
MUSHROOMS
SERVES4
Prep; Cook;
Cost per serve:$2.g5
E Vegetarian
EJcluten-flee
EI Dairy-free

4 sweetpotatoes,trimmed
4 teaspoonsricebranoil
or other oil
3 cupsSwissbrown
mushrooms, halved
1 teaspoondried mixedherbs
2009cannedchickpeas,
drained,rinsed
4009cannedchoppedtomatoes
greensalad,to serve
freshbasilleaves,to garnish

Step I Preheatovento 200"C.Use

a forkto pricksweetpotatoesin
severalplaces.Microwave on
VEGIESNAGSWITH HIGHfor 8 minutes or untiltender,
Step 2 Spraypanwithojl. Cook turningonce.Placeinto the oven
SUN-DRIEDTOMATO MASH onronovermediumheatuntilsoft. and roast
SERVES4 sweetpotatofor 15
Add to mash,alongwiththe eggs. minutesuntil
Pre p :10m inCook lom i n skinsstartto crisp.
Mix untiismooth.Stirin herbs Step2 Meanwhlle,
Cost per serve:$2,95 placeoil in a
andtomato- non-stickfryingpan overhigh
El Veg,etarian Stgp 3 Spooninto non-stickpan
M Dairy-lree heat.Add mushrooms and herbs.
sprayedwithojl. Cookeachside Cookuntilmushrooms aretender
for k minutesovermediumheat. Step 3
5 largepotatoes,peeled Stirin chickpeas and
Step 4 Meanwhile, cooksausages tomatoandheatthrough.
cookingoil spray in a non-stickfryingpan.Sliceinto Step 4 Splitpotatoesopenand
1 onion,finelychopped quarters.Cut mashintoquarters spoonovermushroomtopping.
2 eggs andservewithsausage andsalad. Servewithsaladandbasilgarnish.
2 tablespoonsfreshherbs
7zcup 97%fat-freesun-dried
tomatoes,chopped
4 vegetariansausages
@@@@ @@@@@
i PER s€RvE inor inct. satad) l
largegreensalad,to serve r 450ij/l45cil
i fll :.EryE-qe:
r!l::il3!.] ..
5uoa6 80 l l 121AkJ/28Acal Slciars 15o
Pr or er .2lg f U. o q" Pr or ei . l tg r i S- ,utOg'
I Tota F.t' l2g Sodi!;t8om a I
Step I Cookpotatoesin boiling Sat Far ?g
i Total Far 79 Sodium ,t0nq
C"t. u, +O-o" Sat F ar 19 C ai c i um j l om ;
water Mashandseasonasdesired. Carbs 359 tron ? 5mg Carbs:109 tron Jmg

15 H EA L T H YF OOD C UID E OCTOEER09

L A M B P IZ ZA
sERVEs3
Time to make: 20 minuteg
Cost per serve: S4.23
cookingoil spray
1 leanlambsteak,cut into
bite-sizedpieces
1 boughtpizzabase
2509punnetcherrytomatoes
1 yellowcapsicum,chargrilled
or raw cut into 2cm pieces
4 tablespoonslow-fat
naturalyoghurt
2 tablespoonsfreshmint,torn
mixedsalad,to serve
Step 1 Preheatgrillon high.
Lightlyspraya fryingpanwith oil.
Add lamb.Cook on high on ail
sidesuntilsealed,and browned.
Step 3 Placepizza base on a
greased baking tray. Scatterwith
tomatoesand capsicum.Top with
cooked lamb.Grillfor 8-10
minuteson a high heat.
Step 4 Meanwhile, mix yoghurt
with mint. Drizzleyoghurt mixture
over pizza.Cut pizza into slices
and serve with a
@
RE C I P E S . .

V l ,r(i , i i '.:L l r:1 ... i i' i

Choose a ravioli with
a vegetablelilling.

4#"

RAVIOLIWITH PESTOAND low-fatnaturalyoghurt,to serve

BROCCOLI
SERVES 4
@@@@
PERSERVF(.ot inc1.salad)
freshcorianderleaves,to garnish
pita naanor bread,to serve
Prep:5min Cook:15min stirJriedvegies.to serve
1t50k..r /:r 21c. S0ga6 39
Cost per serve:$2,90
M Dairy-free Sodidh 3 30m o Step1 Spraya saucepan withoil.
Sat Far 2.l Ca ci!m 90r S
C.,bs:09 mg Overmediumheat,cookmustard
3 cupsbroccoliflorets seedsuntiltheystartto pop.
2 x 2509freshchicken Step 2 Add canot and cook,
and mushroomraviolipasta CARROTAND RED stirring,for 10minutes.
3 tablespoonssun-dried LENTILDHAL Step 3 Add stock,waterand
tomato Pesto sERVEs4 lentils.Simmerfor 30 minutes.
2 tablespoonsoliveoil Time to make: 45 minutes Step4 Stirin peanutbutterand
or other oil Cost per serve:$1.12 currypowder. Season.Simmer
1 cup cherrytomatoes,halved EI Vegetarian untilthickened. Servewithyoghurt
freshbasilleaves,to garnish andcoriander on naanor pita
largegreensalad,to serve 1 teaspoonblackmustardseeds bread,withstir-friedvegies.
'I teaspooncuminseedg
Step 1 Cook broccoliinboiling
water for 2 minutes. Add ravioli.
5009grated carrot
500m1low-saltvegetablestock @@@@
Cook following packet directions. 500m1water vlglvtlpt")
Itr !!!vE!,r!!119d9:!991
Drainand returnto pan. Y2cup split red lentils,washed l 500k J " 357c a 5!9- l s 129
Prote . 169 F bre 109
Step 2 Stir in pesto and oil. Add 1-2 tablespoonscrunchy Sodlum 800m9
tomato and toss.Garnishwith ^--.,'+
h'.tta.
'l tablespooncurrypowder C ar bs 459
basiland servewith salad.

18 seerttv rooo curoEocfoaERot

 Eatin
With the averageAustralianeating at leastthree mealsawayfrom the home
eachweek,it makessenseto includetakeawayoptions in the 20@ HFG 12-
week Diet and ExerciseP/an.Here,we showyou the better meal choicesfor
differentcuisinesand we highlightsomeof the foodsyou shouldtry to limit.
t , '-; " 'a : """' " - ';, -:-'--'-- ,,,,- ,,- - :
Cuisine Choicesto limit Betterchoice
Deep-friedspringrolls $ Ricepaperrolls I
I f) Sataydisheswith prawns, i Q Barbecuedocopus i
: chickenor beef | ,,-,,Skinlesschickenor leanbeef
l-
. Lr Lurrypurs ano moneyoags . skewgrs(limit3atayor :
I Q Crispyskinchickenor i oilytoppings) i
. chickenwings ) Clearsoupswith meat,green :
. Coconutmilksoupssuchas , vegiesand ric€or egg noodles
: tom khaqai : SaladssuchasThaibeef
I Q Mee grob (crispynoodles) -,r
Q Stir-frieswith lean meaVcbicken l
Q Creamycurriessuchaspanang or seafoodandvegetables i
I andgreencurry I O Curies without coconutmilk i
iCt Stir-fries
in heavysauces i or cream,sudr asjunglecurry
i Q Crispyduck i a:r)Steamed,sauteedor barbecued I
Q) Friednoodledisheslikepad thai seafooddishes,sucfi i
lQ Thaifriedrice sizzling
seafood "r
^ Steamtdriceor noodles I
O
i 1 i

0) Sesameprawntoast (t Clear broth soups

Chinese o Pan-friedordeep-frieddumplings o Steamedbunsand dumplings
t Deep-friedspringrolls,dim sims, o Zongzi (steamedstick)'
wontonsand chickenwings ricedumpling)
o Laksasoups (t Dim sum
o) Friedrice (, Hot pot
(t Barbecued duckor pork o Steamedfish or duck dishes
i.).) Sweetandsourporkor chicken o Meat and vogie dishesserved
o Lemonchicken with steamed ris€. Choose
a) Salt-and-peppersquid sauc6 suchas oJrster,g,arlicand
o Pekingduck chilli, blact bean or ginger
Q,. Porkspareribs

5:S'1" H:#:*'.1fi1f;". should be vegetables or

salad.Ask {or dressings
Start with salad or
soup. lt can reduce
outtiFs il:,il8H:ffi;:
on the side, then add a
small amount yourself.
intake of your main
.r'eal6y 17-2OYo. Ol

THE2oo912-wEEK par
DrEr& Exenctse 19
 Creamyrisotto Tomato-based risotto
Lasagne Pastawith a tomato-based sauce
Pastawith creamor buttersauces Grilled and roasted meat,
Eggplantparmigiana vegetableor fish dishes
l..6:m. cr,,.6<
^n
m6,r Tomato-based f ish/seafood
oTcntcKen souP5ano slews
Deep fried seafood Shellfishin tomato-based sauces
Sausageor sa ami dishes Gnocchi in non-creamy sauces

'; .i

q
FriedspringroLls Banhcuon (steamed riceflour rolls)
Vietnamese e -l
Banhxeo (crepewith pork and Clear broths such as hu tieu
c oc onutoi) Bo kho (beef and vegetable stew)
Mixao don (crisp,deep fried Salad dishes
noodles) Banh chung (sticky rice and
Cr spy meat,chickenor mung beans)
seafoodmea s Seafood or lean meat stir-fries
or noootes
T$IE$$.{;MF

Corn ch ps Frijoles,guacamole or tomato-

Crunchytortil as and chilli-based
dips
Nachos Soft tortillas
Burritos Tostada
Enchiladas Chillicon carne
Ouesadlllas Chilliverde
Taquitos Fajitas
Tacos

Frieddump ings Miso soup

Japanese Deep-friedspringro ls Sashimi
Sushirols with deep-friedfll ings Sushirollswith grilled or
Friedrice raw seafood, vegetable or lean
v:1,.^Ar /{ na.l .16.^_f/ 6.1 meat fillings
^.
noodiesservedwith vegetables, Onigiri (rice balls wrapped
meat and ginger) in seaweed)
Tonkatsu(deep fried pork cutlets) Ramen noodles prepared in
a soup with various toppings
Yakizakana(grilled whole fish)
Yakitori {grilled meat on skewers)

Formanvof listento our own a plate. Servethe

Healthv
---.:----t , , ( an Fm nt y plat e or hunger and fullness amount you would
eaungf to*i ituudu, .u'o cues.So alwaysserve normallyeat then put
oul IrPS stop eating, as we".,o
fail to your takeawayfood on the rest in the fridge.

20 rlterrlv rooo cu DEocroBER09

 Cuisine Choicesto limit Betterchoices
11r Deep pan, cheese crust or a,-lThinor classicbases
cheese-and-baconfilled bases Q Vegetarian
!!i Pepperoni/salami $ Prawnor seafood
li, Meat-lovers t) Hawaiian
O,r Meatballs I Margherita
i>: Bacon,chickenand bacon i-:j Skinlesschicken
or baconand egg Q Capricciosa
at Supreme
o Extracheese

,) Creamysoups O Clear,vegetableand
-) Caesarsalads tomato-basedsoups
j Steaksandwichwithchips .>) Grilledor barbecuedfishor steak
i'l Clubsandwich withchips l.'-) Roastmeat and vegetables
a_i Burgerwiththe works Q Wok-tossedAsiandisheswith
(f Nachos minimaloil
(:--1Deep-friedfish
0) Thai beef salad
Q Bangers andmash r) Grilledoaopus salad
Q Barbecuedribs l1f, Tandoorichicken salad
1tl Creamypastas t.t) Tomato-based pastasalads
Q,) Deep-friedsquid i:-l Leanmeavskinle$chicken/tuna
i! Chicken or vealparmigiana or vegetarianwrapsoa
a.J Chipsor wedges sandwiches
1,1 Herbor garlicbread o Gardensalad
o Steamedvegetables

iJ Pulao rice (fried saffron rice) () Plainrice

Indian Naan Cl Tandooriroti
(, Naan makhani(bread with butter) Q) Vegetarianparatha
Q Porkvindaloo Q Mangochutney
[-l Deep-fried dishes like samosas, t' Mixed pickles
onions and spinach patties Q Raitaor dahl
l) Creamy curry sauces,such as Q Marinatedchickenskewers
butter chicken,shahi paneer a) Jhingatandoori(yoghurt-
ano Korma marinated prawns)
at Biryani Q Marinatedlambskewers
i>.1Chicken (roast
tikkamasala O) Lentil/v€giecurriesor roganjosh
chicken
in creamy
curry) O Lean-meat vindalooor tandoori
Q Chicken tikka (roast dricken)

Be the slowest eater at beingthe lastpersonto eatingpurelyfor the don't overdo alcohol;
the table: When we eat start and stop eating. socialelement.Drinks choose diet soft drink,
we take cues from you canlistento your counttowardsyoua limit juice and enjoy
everyone else. so by own hungerinsteadof dailyfood ;ntake,so water instead.

rlE 2oo9r2-w€EK
DIET prnl 21
& exencrse
 Snacks
1409tub
GoulburnValley
;:'l*;. 'i ,
fruit snackpack
(333kJ) | ,r-fflu
809Butta
97%fat- ff ,r,'."r*""' ,oor,
619Tunato Go
Lemon& Cracked
Pepper(592kJ) "fw :liil,:,:"?..
'?:1,;i"*:i::
t;lg rr'
2x 109 )c ErEt --7
Golden Days
Minisesame

*=til,"ruff
snaps(436kJ)

4l: fl | medlrm 2009Nestle

I apple Dietyoghurt
(34skJ) (3s1kJ)
-/-
1209tub of 23.89Uncle 409 minitub PhillyLightwith
JrL L,rtced Tobys carrotand celerysticks(392kJ)
Peachin Juice Bodywise
bar
(247kJ) (363kJ)

2 biscuits(209)
ArnottbFull
O'Fruit(308kJ) 'ff'ti@
q
209 unsalted 359 Freedom
Sunbeam 1 slicefruit toast
almonds FoodsBreakfastBar
(505kJ) Sultanas with fat-reduced
with wholegrains
(s36kJ) spread(515kJ)
(423kJ)

359 bar A.O. Fts-li 1759tub

Apricot &
fornft YoplaitForm6 35 green
AlmondBar
(600kJ) ry.
r,--rt
Strawberry
(280kJ)
grapes
(396kJ)

22 nearrrvrooo outDEocfoBER09

+-,_ _ .
 170m1SkinnyCow
ChocolateBerry
Sundae{455kJ)

209Lindt
MintIntense
oarK
chocolate
(424U4)
A'd-iltt',tr'@
1 Tim
Tam
(3eskJ)
129MarsRed
(1e8kJ)

Cadbury
2 biscuits(33.49) Hazlenut
Arnott'sSnackRight BrunchBar
(s30kJ) (644kJ)

309SultrySally
RockSaltChips
(443kJ

209 Cool Pak 209 Vita Weat

Popcorn(394kJ) NaturalGrain
SnackSesame
(37skJ) 309 Preztel(476kJ)

289 pack 259 Nature's

Grain EarthCorn
ChipsNatural
Original (547kJ)
(s49kJ)

THE200912-wEEK
DIET pLrr 23
& rxencrse
 ,Fi up..Jo-oog
rr I
. . .oos
Fillup on thesefoods- you can eat as muchof them asyou likel

\
\,/^^ ^+ ^Ll^^
vsys LorJrs) Fruit Miscellaneous
Arlichoke Blackberries Balsamic vinegar
Asparagus Blueberries Currypowder
Beans Lemon Fat-freesalad
A^-^
r . r s o r I J- ^P- r^ . l,,+u- L 5 L i me dressing
Bokchoy Passionfru
it Herbs
Broccoli Strawberries Low-joulejam
Brusselssprouts Low-joulejelly
Cabbage Low-joulesauces
Carrot M ustard
Cauliflower Pepper
Beverages Spices
Celery
Cucumber Lemonju ice Tomatosalsa
Eggplant L i mej u i ce Vegemite
G ar l i c Mi n e ra l water Whitevinegar
Leek Tea
Lettuce Tomatoju ice
Mushrooms Water
O ni o n
P um p k i n
Radish
Silverbeet
Spinach
S p r i n go n i on
c,,^--
Ju va r ^^-^
>r ro P ^^^^
Ps d>
Tomato
Turnrp
Watercress

24 HearHvrooo curDEocroBER09
*vercornr1
$'..d.tt
You'vejustfinished
a whoiepacketof Tim
T :rnc qn rrn r ,'ra fo a{ inn
lik eg i v i n gu p . D ON 'T l
T hoca' rocnrre r,,
strategieswill help you
get back on trackfrom
yourverynext meal.
You polished off
v a bottle of wine
Foryournextmeal:
ii
FRUITSALAD
WITH YOGHURT
You'lwake the next day fee ing
dehydrated and chancesare your
biood sugarswilbe low Enjoy
a fruit salad with low-fat yoghurt;
the fluid in the fruitwill help
rehydrateyou,whi e the fruit and
yoghurt wi I help to boost blood
sugarlevels.Drinklotsof water
Next time: Enjoyalcohol,but ln
moderatlon.Alternatebetween
alcoholicand non-alcoholic drinks,
as this can help to minimisethe
.h:^.6
^{ '
hrn^^.,6/
tt .-)
O f-:il"#:llff:l'"
O l",:i,::,::;*:"
Foryournextrneal:
LENTIL&
VEGETABLE SOUP
Before you dig into dinner, go for
a walkto help burn off some of the
kilojoulesfrom unch.Then,enjoy
a high-fibrelentiland vegetable
soup for dinner.Thislow kilojoule
mea willcrushany hungerpangs,
whilethe fibre and fluid will keep
you satisfieduntil morning.
Next time: Only order what
you need. Insteadof eating
straightfrom the container,dish
up your usualportlonsizeinto
a sma I bowl.Then,placeany
leftoversthat you have in the
{.r n, , - l' fridge and eat it tomorrow
..\ Youfinisheda tub
v of triple chocolate
i;
fudge ice-cream
Foryournextmeal:
GRILLEDCHICKEN,
SWEETPOTATO
& STEAMED
VEGETABLES
After this sugarloadedtreat,your
blood glucoselevelswil shoot
sky-highbeforecrashingback
down makingyou cravemore
sugary foods. To help keep your
blood sugarlevelsconstant,
choose low-Gl foods such as sweet
potato. To make your next meal
balanced,includegrilledchicken
and heapsof steamedvegetables.
Next time: Rememberportion
slzewhen eatlng'treat'foods.
Enjoya smal amountwhen you
feel ike it, as that way you won't
feel deprivedand overindulge.
TH E2oo912-w E E K
l-oryournextmeal:
PORRIDGEOR
MUESLIWITH FRUIT
After a fatty feast the night
before,startyour day on the
right foot with a healthybreakfast
of porridge or muesliwith fruit.
A lowGl breakfastwi I give you
longer-astingenergyand help
prevent morning binges on
sugarycakesand muffins.Make
sure you also schedulein an hour
of exerclseto help cornpensate.
Next time: Make your own pizza
usingpita b,readfor a base.Add
some reducedfat cheese,top with
lean meat,skinlesschickenor
seafoodand pile
on the vegetables.Then,share
with someoneand add a salad.
o You ate a whole
tube of Pringles
For your next meal:
SMOKEDsALMON
5ALAD
After consuminga kilojouledense,
nutrient-poor mega snack,it's time
to boost your nutrientintakewith
a large,high-proteinsa ad. Add as
many different coloured non-
starchyvegies as possib e to 10Og
smokedsalmon.This high-fibre,
1owkJ saladwillfillyouup and it
lncludeslotsof vitamins,minerals,
healthyfats, protein and fibre.
Next time: Don't ban foods from
your diet or you' I overeatwhen
you do allowyourselftoeat them.
lf eating a few chips every few
daysstopsyou eatingthe whole
pack in one go, then enjoy.
D rE T& rxtnctse prar 25
 yyegKry_
lA ,
menuHan | | |

Photocopy thismenuplanand useit throughthe next'12weeksto planyour

mealsandsnacks. At the end of eachday,completethe 'WhatI actuallyate'
columnto seeif you havebeenstickingto yourmenuplanner.lf you haven't,
usethe plannerto try and understand
whyyou havemadeotherchoices.

Day Brealdast

to ear:

How lwas{eeling

What I p an
to eat:

How lwas feeling

when I ate it:

to eat:

actuallyate:
How lwasfeeling

IO CAI:

How lwaslee ing

Wha tlplan
IO EAI:

Whai I

How lwas{eeling

ti I
Wha tlplan
to eat:

I
How lwasfeeiing
when i ate t:
What I pian
to eat:
What I

How lwas feeling

''
$
t

_n
I 26 senrrsv rooo oulDEocToaER09
il
tiH

DrEr& pxeacsepur
rHE?00912-VJEEK 37
 Exercise
tr..-.- . - L- . .tl d S ,tr td....L ^ ^ -r.-^ ,^^^:^ 1ne
L / \ C T Li S U lty \J\:r tc" t,> - --rI-.r
dt,( J r d5t< - , v v gt9, t ,l ,5)
t> I Of theml
and car diotr aining.
He r e ' so r , ,er a s yg u :d eto b o l l ' re si sta rc e

be shoulderwidth apart.Your
bottom shoud be hang ng off
Neverdone resistance training the chairand your egs shoud
before? Then try our easy-to- be bent w th feet flat on
fol ow suggestionsbe ow ground.Slowlybend your
Accordingto the Amerlcan elbowsand loweryourselfdown
Collegeof SportsMedicine,we towardsthe foor. Stop when
shouldlncludetwo resistance your elbowsare at right angles.
trainingsessionseachweek, Liftyourselfback up to the
includeB-l2 repetitionsof8 10 startlngposition.
strength exercises.You can use Stretchyour
thls guide to completethe legsout straightand then
fo lowlng routine,for every slowy loweryourselfdown
exerciseexceptthe plank. towards the floor.
lnstead,hold thisfor 3G{0
seconds.Youcan increasethe
duratlonas you get stronger. Starton your e bows and knees,
keeplngyour backstraight.
Bracingyour abs,push off the
With weightsor cansln both floot raisingup onto toes and
hands,stand\ rithyour feet restingon your elbows.Keep
shoulder-widthapad.Your e bows shoulder-width
apart
kneesshou d bent and butt 6'uyuu,ru'ru,d)ro9r,

stlckingout as if you'reabout diagonalI ne throughthe

to sit on a chalr,and your back knee,hip and shou der Hold
:t : 1\ ,-.lo^roc :^^la Y^,
'r
for 3G{0 seconds.
R a< i<1 : n re tr.a in inr r
.,-'',',.J armsshouldbe straightand ln Completethe
ine with your shoulders;pa ms exerclseon your toes.
is recommendedfor
down. Swltchyour abs on and
g e n e r aI h e a l t han d slowlylift the weightsup
v!v
:c i + h n n ctc towardsyour shoulders.Once Standingwith your handson
'^, ollhIvvia ; n n iY,

rn, ,l:r <iron ni h here,graduallyower back hips and feet together,step

' cr,
down to the startingpositlon. forwardwith your right leg.
a n d e n d u r a n cew, h i ch
Standon one Slowlyloweryour body towards
h e l p sp e o p l ema i n ta i n leg.l{you standon your left the floor,stopplng when your
nnni ha r lth rnrl leg,the weightshouldbe in legs are at right ang es; your
your righthand. left knee should not touch the
floor.Lift yourselfback up and
Research showsit
step your right foot back.
may help with weight P ace your handsbehind you on Repeatwith the left leg.
loss,too. a chail fingersfacingtowards Complete
your back.Yourhandsshould jumping lungesby jumping

28 rerrnv rooo curDEocroaER09

from one lungeto the next.
lf you haveyour right ioot
forward and eft foot b,ack,jump
L-rpnto the air and'scissor'Your
egs,so that your left leg ls now
{orwardand your right leg back
Next,jump againso that )/our
feet aretogethet RePeat.
Start on your toes, feet
together),and on your hands
(widerthan shoulderwidth
apart)witharmsstraight.Slowly
ower your torso towards tne
f oor,stopplngwhen your
elbowsare at r ght angles.Your
chestshouldnot touchthe floor.
Pushyoursel{backto the staft
posrtron.
Balance
your feet on a Swissball.
Lie on your backwith your knees
bent and feet and handsflat on
the floor Placeyour handson
your thighs.Liftyour shoulders
off the f oor and slideyour
palmsup to your knees.Slowly
loweryourselfbackdown.
Lie on a Swlss
ball insteadof the { oor.
With {eet shoulderwldth apaft,
and your handscrossedover
your chest,tilt your hips back
as lf you \,!eregoing to sit on a
chairand loweryourselftowards
4 --a
the f oor. Stop when you are
90 degreestowardsthe floor,
then Liftyourselfback up to start
Posrtron.
Perform
a slngle egged squat.
Lie on your stomachwith legs
and aTmsoutstretchedand
keepingback straight.Bracing
your abs,slowlyllft your right
leg behindwhileextendingyour
eft arm out in front.Youriace
shouldnot come off the floor
Lowerand repeat\ riththe
opposlteside.
ComPlete
the exerciseon your hands
ano Knees.
 As our livesaregettingmore sedentary, the 30 minutesof physicalactivity
is
that often recommended for a healthylifestyleis not actuallyenoughfor
weightloss,so aim for at least60 minutesoi physicalactivityeachday.

' : :i: ' :l' a 20-mlnutecircuit,consisting

Research suggeststhat interval
trainingburnsfat and improves
fitness more quickly than constant
but rnoderate intense physical
activity.So pep up youTworkout
with some intervals.Walkat a fast
pace for 4 minutes,then rest for
1 minute(slowdown the pace).
Alternatively,
sprinton the bike {or
3 minutes,and recoverfor 2
minutesat a slow pace (but still
keep your heart rate up), or run
at a quick pace for 3.5 minutes
and slowdown the pace for 1.5
m nutes.
, ; i. r i:
Mix it up by includingdifferent
AYAr.icAC in : . r., /i+ qor , the intensity.
'^
of 10 exercisesthat you do for ,.-,.t1 ,:;
2 minuteseach.Someexercises
Be{oreyou jump into
could be skipping,push-ups, exercise,visit your doctor
boxing, sit ups, stair runs,tricep so they can assessyour
dips,jumping over cones,bicep generalhealthand advise
curls,jumpingjacksand lunges. you of any exercisethat
Completethe circuit3 tlmes. you shouldavoid.
lf you have beenfairly
, r .-. l ],l:- l': ,l.li": llWll sedentaryover the past
t , ' L , , t r . . . , ar i r . 1 i l r few years, start slowly
Choosean exercise that you like. by completing10-15
It couldbe running,walking, minutesof exercise,
cycling,swlmming,dancing, beforegraduallybuilding
spinclasses,aerobicsor netball. up towards60 minutes.
Whateverit is, a m to exercse for Takeit at your own pace;
at east 60 rnlnutes.Exerclseat your remember,you are trying
own pace.Onceyou havethe
to make lifulongchanges
and it willtaketime.
duration,you canthen workon

30 rlearuy rooo curDEocroBER09

 Exercise .
;;";;; ;,":;:;
;;".;;; ";;;;:; ; ;;;;;;
;";,,,il;"
to inspireyou into a new routlne.
worthof exercise
BE G I N N ER S

GilIU30@@@@
ls :0.;n. Reslstance '15-30mlns 30 mins I 5-30mins
! moderate moderate moderate
i mooerate trarnmg ^Kest
Rest lntensity
I lntensity (l set of each intenslty nlenslry
exercise exerciseonly) exercse exeTctse exerci se
I

j Resistance
tralning
(1 set of each
exerciseonly)
30 mlns
moderate
intenslty
exercse
Rest
Resistance
trarnn9
(l set of each
exerciseon y)
15-30mins
moderate
lntensity
exercise
30 mins
moderate
intensity
exercise

I
30 mins Resistance 15-30 mins 30 mins Resistance 30 mins
rnoderate trarnrng moderate tralning moderate
Rest (2 setsof each lntensity
lntensity (2 setsof each Intensrty ntensity
exercise exercise) exercise exercise exercise) exercise

_i
30 mins Resistance 30 mlns 30 mins Resistance
moderate rrarnrng moderate moderate tra nrng R6d
KESI (2setsof each
Inlensrry (2 setsof each Intensry ntensity
exercise exercise exercise)

REGULARLY
PEOPLEWHO EXERCISE

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.J
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I
t
sesston
loumrnLttes)
ll sers0Teacn
exeTcrsel
KesI
,..''*$;r., Tfl}ilf
:+,i.{
iI Resistance
Irarnrn9
lnterval
sesslonwith
Resistance
training
Cardio Cardlo
Rest session session Rest
I (2 setsof each yoga/pllates/ (2 setsof each (60minutes) (60 minutes)
I stretchrng exercrse)

II Circuit
lnterval Resistance
Cardio
Resistance
training
Cardlo
session
sesslonwith tra n ng
1 rrarnrng
(60 minutes)
yoga/Pilales/
sesson
(60mlnutes)
Rest (2 setsof each (60 90
stretchlng exercise) exercse) minutes)
-:
nterua Resstance Resistance
: Cardlo Cardo
sessionwith tralning Irarnng
] Rest (2 setsol each (2setso{ each
yogalpilates/ (60 m nutes) (60mlnutes)
1 srTetcntng
__-l