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Welcome to week three of our health balanced diet! This is for people who are exercising but need more energy

We hope this continues to help you and if you need any questions answered please call 061322011

Your Body’s Natural PH Balance

Your body had a natural acid/alkaline balance. Medications, sugars, poor diet and stress can all make the body more acidic.

When the body is acidic, yeast, bacteria, viruses and cancer can thrive. And conversely, when the body is alkaline, foreign bacteria, viruses, yeast and cancer can not live.

Our body has a natural balance called homeostasis. When we are too acidic, minerals like calcium are leached from our bones to help alkalize the body. An-other way our body tries to protect us from acid is to buffer it with fat and store it in the body.

Luckily, there are ways to naturally boost your PH, which should stay at 7.365. Eating more green vegetables and less sugars, meat and dairy.

Good luck!

CarolineUltimate Health ClinicsIreland

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HEALTHY BALANCED DIET - WEEK THREE

DO

1. Follow the eating plan exactly.2. Drink at least 8 large glasses of plain bottled or filtered water.3. Remove all skin and fat from meat and poultry.4. Follow the exercise plan

DON’T

1. Drink alcohol, soft drinks fruit juices or beverages with sugar or milk.2. Use artificial sweeteners.3. Buy sad looking fruit or vegetables or any foods past their sell by date.4. Be tempted by offers of snacks or other foods this programme is for your benefit.5. Gulp your food. Instead, take time to savour its smell, taste and texture, chewing slowly and thoroughly.

SUPPLEMENTS TO BE TAKEN:

c1 capsules 2capsules first thing in the morning and last thing at night.Digestive enzymes 2capsules 3 times daily 10 minutes before each meal.Acidophilus 1 capsule last thing at night.

These can be purchased from our distributors below or call the clinic on 061322011 for your local distributor.

• Blossom Ennis Clare Tel 065 6822255 www.blossomennis.com

• McGrotty’s Medical Hall Ennistymon Clare Tel 065 7071043

• Satmya Killaloe Clare Tel: 061 622751 www.satmya.com

• Horan’s Health Listowel Kerry Tel 068 24356 Killarney Kerry Tel 064 6626528 www.horanshealthstore.com

• CH Pharmacy Tralee Kerry Tel 066 7121331 www.chchemists.ie

• Slice of Life CastleIsland Kerry Tel 0667142358

• Health Living Centre Athy Kildare Tel 059 8641535 www.healthylivingcentre.ie

• O’Shea Pharmacy Kilkenny Kilkenny Tel 056 7751445

• Frawleys Pharmacy Rathdowney Laois Tel 0505 48910

• Quirkes Pharmacy Castlecomber Kilkenny Tel 056 444888

• McElwee Pharmacy Portlaoise Laois Tel 057 8666826 Mountmellick Laois Tel 057 8624255 www.mcelweepharmacy.ie

• Fogarty (Wallace) Pharmacy Kilmallock Limerick Tel 063 98011

• Scanlons Pharmacy Ennis Road Limerick Tel 061 454000

• Energie Fitness Dooradoyle Limerick Tel 061 303588 www.effw.co.uk/limerick

• Glin Pharmacy Glin Limerick Tel 068 34117

• Castletroy Pharmacy Castletroy, Limerick City, Limerick 061339454

DISTRIBUTORS:

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HEALTHY BALANCED DIET - WEEK THREE

BREAKFAST IDEAS

} *Natural (pinhead, slow cooking) oatmeal, 1 egg white or 1 tbsp natural almond butter. } Assorted low-fat cheeses with sliced cucumber. } 1 whole egg, 2 egg whites, scrambled in small amount of butter, apple slices, 1 tbsp, organic almond butter. } Natural oatmeal, cinnamon, 3 tbsp fresh ground flaxmeal, apple. } 8 oz plain yoghurt or cottage cheese, chopped apples, pears, raw almonds, 1 tbsp ground flaxseeds. } Poached organic omega-3 eggs or 3 egg white omelette with veggies, 1 slice whole grain rye or sprouted grain toast with butter. } ½ chicken breast, 4 oz plain yoghurt, berries, 1 tbsp flaxseeds. } 4 oz soymilk, 1 tbsp chopped almonds, ½ cup blueberries. } Smoked salmon on rye crackers, 1 apple. } 3 egg white omelette, chopped green peppers, onions. } 1-3 soft boiled eggs, 2 turkey sausages. } 2 slices lean ham, 2 slices low-fat melted cheese. } Organic cottage cheese, 1 tbsp flax oil or ground flax seeds. } *Almond or cashew butter on one slice sprouted grain toast, 1 pear. } 8 oz plain yoghurt, almonds, 4 oz raspberries. } 1 whole egg, 2 egg white omelette, spinach, feta cheese, 1 peach.

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HEALTHY BALANCED DIET - WEEK THREE

LUNCH AND DINNER IDEAS

} 4 slices white meat turkey, Dijon mustard, spinach Caesar salad. } 4-6 oz roasted turkey, steamed broccoli, 1 tsp olive oil, seasonings to taste. } 1-2 broiled lamb chops, cooked asparagus, spinach salad, balsamic vinaigrette dressing. } *Chicken, shrimp or beef stir fry, vegetables (limit carrots), 4 oz brown rice. Avoid sweetened sauces (use sesame/peanut oil and rice vinegar). } 1 grilled chicken breast, pesto sauce, steamed spinach, rosemary, green salad, flax oil dressing. } 1 chicken breast, rosemary, 4 oz black eyed peas, roasted onions, garlic, spinach salad. } Large mixed green salad, small can tuna or 1 grilled chicken breast, chopped veggies. Use flax oil or olive oil dressings with lemon. Low-fat cheese optional – no croutons. } Salmon burger patty: 6 oz chopped salmon, onions, dill, 1 egg, 4 oz ground sesame seeds. } Sautéed in skillet with 1 tbsp butter, served with small Caesar salad. } *4 oz broiled salmon, 4 oz cooked soy pasta, tomato sauce, oregano, thyme garlic, grilled vegetables. } 1 fillet mignon, mushrooms sautéed in butter and garlic, Caesar salad. } * ¼ lb lean ground sirloin or lean ground turkey, 1 slice low-fat cheese, tomato, onion on a 100% whole-wheat bun.

} Beef soup with lentils, celery, carrots, onion cabbage, spinach or mixed green salad, 4 oz chicken or tuna salad. } Marinated broiled flank steak, ½ baked sweet potato, steamed squash, green salad, raspberry vinaigrette dressing.

} Broiled red snapper or grilled tuna, steamed broccoli, tomato soup, ½ baked potato } Shrimp or scallops, snow pea pods, onions, bean sprouts, broccoli stir-fried in 3 tbsp peanut oil. } Swordfish or salmon, grilled onions, green salad, balsamic vinaigrette dressing. } 6-8 pieces brown rice sushi or sashimi with fish, shrimp, crab, etc., green tea, small mixed green salad, egg drop soup.

} ½ lb swordfish, juice of ½ lime, ¼ cup ground hazelnuts, herb seasonings, 1 tbsp softened butter, (patted onto all sides of the fish), broiled.

Continued on next page Ò

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HEALTHY BALANCED DIET - WEEK THREE

LUNCH AND DINNER IDEAS - Continued

} Crab and avocado salad: 3 oz chopped celery, ½ lb cooked fresh crab, 1 tbsp canola mayonnaise, 1 tsp cumin, ½ tsp turmeric, 1 tbsp capers, juice of ½ lemon, ½ medium avocado. } Seasonings to taste, 1 bunch watercress with stems removed (makes 2 servings). } Albacore tuna broccoli custard: ½ lb fresh chopped broccoli, 4 oz tuna, 1 egg, ¾ cup milk. } ¼ cup grated low-fat cheese, 2 tbsp lemon juice, seasonings, mix together and bake at 375`F for 35 mins. } *Grilled cheddar or Swiss cheese sandwich on whole grain bread, chilli with pinto beans. } Spinach and cheddar casserole: sauté 2 minced garlic cloves in 1 tbsp olive oil, 2 lb spinach. Cook 5 mins, then add 2 tbsp pine nuts, ½ cup grated low-fat cheddar cheese, lightly brown in broiler (makes 2 servings). } Ricotta and leek frittata: sauté ½ inch pieces of leek in ½ tbsp butter, mix and cook with 1 ½ tbsp ricotta cheese, seasonings, 4 organic eggs, place under broiler for 2 mins to grill top golden brown. } Cucumber and tomato salad with mozzarella: mix 1 tbsp extra virgin olive oil, 1 tbsp flax oil, 2 tbsp lemon juice, fresh parsley, dill, garlic, onion, 1 diced tomato, 1 cup diced cucumber, ½ cup mozzarella.

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NOTES

} Items containing an * indicate a high carbohydrate option. Try to include these no more than 3 times per week. } Salad dressings should have an oil (olive, canola, flax) base. Avoid salad dressings made with hydrogenated oils. Avoid fat free dressings. Usually when fat is removed, sugar is added to make up for the lack of taste. Read your labels. } Omega-3 eggs are free range or nest eggs from chickens that have been fed flaxseeds. The eggs actually contain omega-3 fats, a healthy essential fat. Regular eggs are still good, especially if you eat fish frequently or are taking omega-3 supplements. } Organic refers to the lack of chemicals present in the growing of a plant or raising of an animal. Non-organic meats contain certain amounts of antibiotics and bovine growth hormone. Non-organic fruits and vegetables can contain pesticide chemicals. Always wash your vegetables thoroughly. } Whole grains are always the best option. Some uncommon but tasty alternatives are amaranth and quinoa.

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HEALTHY BALANCED DIET - WEEK THREE

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SNACKS

Snacks should be eaten no more than twice a day and should be spread out between meals.

6 Almonds1 Small can tuna (in water)1-2 Hard-boiled eggsProtein shake (add flax seeds)1 Rye cracker & 1 oz cheese6 Hazelnuts4 Pumpkin seedsLow-fat cheese cubesPlain yoghurt, no sugar added1 Whole low glycemic fruit4 Walnuts4 CashewsCottage cheeseMeat with mustard/horseradishSmoked fish (salmon)

QUICK-N-EASY

Ham and cheese saladBroiled fish and vegetablesBroiled/Grilled hamburger (no bun)Poached eggsTuna fish (no bread)Chef’s saladOmelette with green peppers or spinachChicken Caesar salad

BEVERAGES

Vegetables juice or green drinks (Green magma, Kyogreen or Green kamut)Herbal teas: chamomile or green tea with cinnamon stick.

AVOID

High glycemic foodsWhite riceWhite potatoes SugarAlcoholNutraSweetRefined carbohydratesBagelsBread

Crackers BiscuitsPretzelsHydrogenated oilsMargarineProcessed meatsAdditivesArtificial colours and flavours

HEALTHY BALANCED DIET - WEEK THREE

MACRO NUTRIENTS

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All foods fit into one of the three categories: Protein, Fat or Carbohydrates.

For insulin control: Moderate carbohydrate intake while increasing proteinand ‘good’ fats.

Protein: Once digested, yields amino acids, essential for the growth and repair of tissues. Can be converted to fat if not used. Benefits: Building block for the tissue repair, required for proper immune system function, decreases glycemic index of carbs. Examples: Meat, fish, nuts, legumes, dairy.

Fat Benefits: Ensures cell and skin health, aids the body in transporting fat soluble vitamins, decreases glycemic index of carbs.

Bad Fats: Avoid Trans fats/Hydrogenated oilsMargarineFried FoodsPalm oilShortening

LimitSaturated FatsAnimal Fats/Dairy (butter)Corn Oil / Safflower OilPeanuts

Good Fats: use frequentlyOmega-3 SalmonSardines (low sodium)TunaFlaxseed (men should avoid)

Omega-9Olive oil (extra virgin)Macadamia nutsAvocadoAlmonds

Carbohydrate: Once digested, yields sugar (glucose). Can be converted to fat if not used. Lack essential amino acids, vitamins, minerals (‘empty calories’). Benefits: Provide bulk to diet, energy source, main source of fuel for the brain. Examples: Vegetables, fruits, bread, pasta, rice, sugar, alcohol, legumes.

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HEALTHY BALANCED DIET - WEEK THREE - SMOOTHIES

SPORTS HYDRO DRINK Serves 4

¼ Cucumber¼ Stick of Celery½ Apple1 Slice of Lemon½ Litre of Water

THE POWER SMOOTHIE Serves 4

¼ Small Pineapple2 Apples½ Avocado (Pealed)1 Medium Banana¼ Teaspoon Spirulina (If you haven’t got any do without)A Few Ice cubes.

Simple juice the cucumber, celery, lemon and apple and pour into sports shaker. Add the water and shake.

What is in it?

Vitamins B1, B2, B3, B5, B6 and C, Folic acid, Calcium, Sodium, Iron, Potassium, Magnesium, Bioflavonoids and Beta Carotene.

How will it help me?

The perfect balance of sodium and potassium helps to prevent aches and pains, muscle cramps and lactic acid build up. Potassium helps with proper muscle contraction and works with sodium to control the body’s water balance. The cucumber helps to cool down thesystem, the celery replaces lost sodium, the apple is known to help lower cholesterol and the lemon cleanses the liver and kidneys.

Tip: Take this instead of the isotonic drinks and it can be drunk during your workout.

Cut up the pineapple so it fits in the juicer and juice it along with the apples. Place the avocado and banana in the blender along with Spirulina, ice cubes and freshly extracted juice. Blend until smooth. What is in it?

Essentials fats, all of the essential amino acids, natural sugars and fibres. It also contains A, B, B6, C & E. Also Iron, Calcium, Copper, Phosphorus, Zinc, Boron, Niacin, Magnesium, Folic Acids and Carotenes.

Tip: Have a small glass half an hour before exercise and again after exercise.

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SMOOTHIES TO MAKE YOURSELF

1-2 small apples cut into wedges1 kiwi1 cup almond milk¼ cup of raisins soaked overnight1-teaspoon honey1-2 cubes of ice1 teaspoon lecithin granules2 tablespoons flax seed oil

Apple Smoothie

1 cup of sliced apples peeled½ cup of cooked barley¼ cup of soaked raisins¼ teaspoon of vanilla flavouring1-1½ cup of almond milk1-teaspoon lecithin granules2 tablespoons flax seed oil

Apple-Barley smoothie

1 cup of fresh or dried apricotsJuice of ½ a lemon2 oz of prune juice1 teaspoon of oat bran1 teaspoon of mineral whey1 tablespoon of flax oil1 tablespoon of lecithin granules

Apricot smoothie

2 fresh peaches with peel1-cup rice milk1 kiwi1-teaspoon sesame seeds1 teaspoon sunflower seeds1-tablespoon lecithin granules2 tablespoon of flax seed oil

Peach-Rice Dream smoothie

1-2 cups of fresh pineapples½ cup apples peeled¼ cup almond milk¼ cup apple juice1-tablespoon lecithin2 tablespoons flax seeds2-teaspoon bran (oats or rice)1 kiwi

Pineapple smoothie

1 kiwi1 tablespoon of lecithin granules1 teaspoon of any type of bran1 cup of almond or rice milk½ cup of strawberries1 tablespoon of flax seeds1-2 tablespoons of sunflower seeds1 teaspoon of sesame seeds1 tablespoon of flax seed oil

Strawberry smoothie

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SKIN BRUSHING

How To Do Skin Brushing:

} Buy a NATURAL, NOT synthetic, bristle brush, since it does NOT SCRATCH the surface of your skin.

} Buy a brush with a LONG handle, so that you’re ABLE to get to the areas of your body, that are NOT EASY to reach, when doing your own Skin Brushing.

} Skin Brush, before showering or bathing, at least ONCE per day, and TWICE, if possible.

} Do NOT wet your skin, since it will NOT have the SAME Effect, because this stretches your skin.

} Do LIGHTER Strokes over and around your breasts, but do NOT brush the nipples.

} Brush each part of your Body several times VIGOROUSLY, COMPLETELY brushing your WHOLE body.

} Brush the soles of your feet FIRST, because the nerve endings there affect your WHOLE body, next Brush your ankles, calves, and thighs, then brush across your stomach and your buttocks and lastly brush your hands to your arms.

} ALWAYS skin brush towards the heart.

} Do circular counter-clockwise strokes on your abdomen.

} Take a WARM bath or shower, which should always be followed by a COOL rinse at the end to INVIGORATE blood circulation and STIMULATE surface warmth.

} Wash your brush every few weeks in water and allow it DRY.

It is WELL known that the Skin is the LARGEST Organ in the Body, and is responsible for one-fourth of the Body’s Detoxification each day, also making it, one of the most IMPORTANT Elimination Organs! The Skin is also known as the “3rd” Kidneys and the Lungs are known as the “2nd” Kidneys. TOXICITY can gather beneath the Skin’s Surface from such COMMON Influences such as IMPROPER pH levels in Body Soaps, Skin Creams and Anti-Perspirants, plus Synthetic Fibers worn NEXT to the Skin with ANY of them contributing to a variety of Skin Problems and Conditions.

When you do Skin Brushing, you HELP your Lymph System to CLEAN itself of the TOXINS, that COLLECT in the Lymph Glands. You use a Simple Technique to IMPROVE the Surface Circulation on the Skin and KEEP the Pores of the Skin OPEN, encouraging your Body’s Discharge of Metabolic Wastes, and resulting in an IMPROVED ability to COMBAT Bacteria, plus HELPING your Skin to look and feel HEALTHIER and MORE RESILIENT! Skin Brushing is a PERFECT Treatment for SELF-HELP Enthusiasts.

Benefits: TIGHTENS Skin, HELPS Digestion, REMOVES Cellulite, STIMULATES Circulation, INCREASES Cell Renewal, CLEANS Lymphatic System, REMOVES Dead Skin Layers, STRENGTHENS Immune System, IMPROVES Exchange between Cells, STIMULATES the Glands, thus helping ALL of the Body Systems to perform at PEAK EFFICIENCY!