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FREE 8 WEEK TRANSFORMATION PROGRAMME

Change your Health direction .

Welcome. I’m Nichola Flood, nutritional Coach and Training Manager with LloydsPharmacy. The ‘Change Your Health Direction’ programme is an opportunity for you and your family to get into better lifestyle habits, with the help of me and my colleagues in LloydsPharmacy.

The 8 week programme starts with a visit to your local LloydsPharmacy, where my colleagues will talk to you about your health hopes and goals. For many people, it starts with weight – and you’ll find this booklet a great way of helping you stay on track. For others it’s giving up smoking, improving their skin or lowering their blood pressure. And we’re here to help.

As a nutritionist, my focus is on your eating choices. It’s important to recognise that eating well effects more than your weight. This is not a diet, it’s a ‘Change of Health Direction’, a change that will remain with you for life. We’ll be helping you to make small but impactful changes to your diet, changes leading to lifelong benefits.

Even small changes will help you avoid obesity and help prevent illnesses caused by poor diet. With obesity on the increase in Ireland, among adults and children, it’s a change we have to make. 15,000 new cases of type 2 diabetes are diagnosed annually in Ireland, a condition largely resulting from obesity.

But let’s focus on the positive. Anyone can ‘Change Their Health Direction’! LloydsPharmacy’s in-store coaches are there to support and guide you, with healthy recipes, supportive advice and weekly weigh-ins. We’ll show you how you can be healthy and still enjoy good, wholesome foods - small steps lead to big changes!

Nichola FloodLloydsPharmacy Nutritional Coach and Training Manager

Where do I start?Changing Your Health Direction starts from within. Whether you’re giving up smoking, trying to get fitter, wanting more energy, trying to improve your complexion or – like so many people – trying to lose weight. Eating well makes you feel good and positive, which in turn makes you more ready to meet the world’s challenges! You’ll find plenty of ideas in this diary. You’ll get all the support and advice you need from your local LloydsPharmacy Change Your Health Direction Coach.

How to approach our Change Your Health Direction diary.

1. You must eat 5 meals a day 3 x 300 calories meals: (Breakfast, Lunch and Dinner) 2 x 150 calorie snacks. As an example below: a. 8am Breakfast b. 10.30pm Snack c. 1pm Lunch d. 3.30pm Snack e. 6pm Dinner.2. Record what you eat in your diary, so your LloydsPharmacy programme Coach can advise you on what to eat. 3. Set a realistic weight loss goal with your coach.4. Never skip any meal even if you are not hungry.5. Eat every 2.5 – 3 hours.6. Stick to the plan; it works.7. Make sure to book in for your free weekly weigh-in with your Change Your Health Direction Coach.8. If eating out go for the healthy option… there is always one!9. Have a positive thought every day and repeat every day: for example: Thank you for my beautiful size xx body!10. Restrict alcohol intake to less than 3 small glasses of wine a week/3 beers a week. Less the better!11. No sugar type sweets. Tempted? How about 2 squares of dark chocolate with 6 almonds. 12. If it comes in a box the chances are it’s bad for you!

Remember your ABC’s:

Awareness: You choose what goes into your body so be aware of what’s wholesome, healthy and nutritious.

Belief: Believe in yourself. Believe you can do the programme. Believe you can change your health direction over the next 8 weeks - and the rest of your life.

Commitment: Stay committed, focused and disciplined. Follow the 8 week programme. Commit to introducing 3 changes to your daily routine.

Please sign below to show you are ready to accomplish the ABC’s over the next 8 weeks.

Signed: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Date: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

“Failure to prepare

is preparing to fail.”

Benjamin Franklin

2 3

Your First Meeting. Are you ready?

Customer Name: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Date of first visit: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Height: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

BMI: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . WC: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Weight: . . . . . . . . . . . . . . . . . . . .Target Weight Loss: . . . . . . . . . . . . . . . . . . . . 8 Week Target Loss: . . . . . . . . . . . . . . . . . . . . .

Advice: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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What are your health goals? Do you want to lose weight? Do you want to give up smoking? Do you want to lead a more active, positive life? Write them down so you can remind yourself and gauge how much you’ve achieved.

Your three key goals that you want to achieve as a result of this programme are:

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Before Picture… After Picture!

Look atthe

difference!

Your Weekly Meetings.

Week 1 Results and Advice: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Your Final Meeting. Congratulations!

Final Weight To Target: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Weight Loss: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

BMI: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . WC: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Advice for sustaining your key goals: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Disclaimer: This booklet is intended for use as part of the Change Your Health Direction programme being conducted by LloydsPharmacy Ireland Limited. While every effort has been made to ensure the accuracy of the material contained herein, please remember errors may occur. All advice should be checked with a LloydsPharmacy colleague during the Change Your Health Direction programme. In no event will Lloyds-Pharmacy Ireland Limited, its employees, owners or agents be liable for direct or indirect, special, incidental or consequential damage arising as a result of reliance on information contained herein even if advised of the possibility of such damages.

4 5

Week 1 Tip of the week: Eat a diet full of colour

(Fruits and Vegetables).

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Weekly Weigh-In Results and Advice:

6 7

Week 2 Tip of the week: Eat regular meals and never let

yourself go longer than 2.5-3 hours without eating.

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8 9

A Positive Change!

Changing your Health Direction isn’t just about food. It’s about attitude and activity too. Here are some things you can do

to help make the change permanent.

Keep it going, even in the workplace

1. Use the stairs instead of the lift.

2. Prepare your meals the night before – this will save you money and save you

from making bad choices “Fail to prepare, prepare to fail”.

3. Go for a walk at lunch time and get a walking club going.

4. Prepare your snacks at home the night before and always have them to hand.

5. Vary your diet to avoid being bored.

6. Keep water to hand and drink 2 - 2.5 litres a day.

Eating out doesn’t have to be a drag

1. Drink water instead of fizzy drinks.2. Check out the menu online before you go so you don’t make any unhealthy decisions and be tempted to go off course.3. Skip the breads.4. Make sure to have whole grains and vegetables as the majority of your meal.5. Ask for what you want and don’t be afraid. All restaurants are happy to accommodate you.6. Get the sauces and dressings on the side.7. If you fancy dessert go with the healthiest option and share with someone.

How to maintain your changes

This is not a diet but a change of health direction, “a lifestyle change”. Once you start to adopt

the plan by making healthier choices and exercising regularly you will start to see improvements.

Use your clothes as a gauge and not the scales after you finish the 8 weeks. Doing 100’s of sit

ups will not give you a six pack but if you start in the kitchen and clean up your diet you will start

to see that six pack. Keep looking through your kitchen presses to see what you can eliminate

that is processed and start to look for the cleaner, healthier options.

Best of luckNichola Flood, Nutritional Coach and Training Manager, LloydsPharmacy.

Healthy Eating Top Tips

If you try to change everything at once, or to eliminate certain food groups, you’ll probably

give up after the first week. Try not to think of any foods/food groups as off limits. If you are

drawn towards sweet, salty or unhealthy foods, reduce the portion size and don’t eat as often.

Think of smaller portions when preparing meals and eating out. Portion sizes have rocketed

and you don’t need a supersize of anything. Make small changes – like using coconut oil

instead of cooking oil. Eat every 2.5 - 3 hours. Try adding a salad instead of fries or make your

own home made wedges as a treat with your fresh fish or chicken.

WaterWater is your new best friend. It will helps to flush out toxins and rehydrate your body, making

it easier to lose weight! Many people are dehydrated and don’t realise it. Do you know that

when we are dehydrated we can get the following symptoms — headaches, tiredness, low

energy? Also if you feel the urge to eat, it could be dehydration.

ExerciseFind something that you like and get a buddy to support you.

Walking, Running, Gym, Zumba - anything that makes you smile and feel energised afterwards.

Carbohydrates are goodYes, you did hear me right!!!! But they’re only good if eaten in the right form.

Healthy carbs include: whole grains, beans, fruits, and vegetables. Healthy carbs are digested

more slowly, so blood sugar and insulin levels remain stable, making you feel fuller for longer.

Unhealthy carbs include: white flour, refined sugar and white - foods stripped of all their

natural nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels

and energy.

Fats are good for youMonounsaturated fats, from plant oils like olive oil, peanut oil canola oil, peanut oil, avocados,

nuts (not roasted or salted) and seeds (such as sunflower, pumpkin and sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as

salmon, herring, mackerel, anchovies, sardines, and fish oil supplements.

Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils,

and walnuts.

What?!

10 11

Week 3 Tip of the week: Get moving – enjoy what you do

and get a fitness buddy to support you.

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Week 4FriMon

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Tip of the week: Eat the RIGHT fats.

14 15

Week 5 Tip of the week: Eat your whole grains.

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16 17

Reading labelsWhen doing your weekly shopping, do you read the labels on what is going into your trolley?Do you know that sugar can be disguised in many ways:

• Agave • Rice syrup • Invert sugar• Barley malt syrup • Molasses • Honey• Corn sweetener • Sorghum syrup • Xylose• Corn syrup • Malt syrup • Lactose • Fruit juice concentrate Some well-known breakfast cereal brands can have up to 25 grammes of sugar in one serving. A slice of bread contains 3.5 grammes of sugar.

A quick guide to reading labels:

1. Start with the serving information (this is at the top of the label). This will tell you the size of a single serving and the total number of servings per container (package).

2. Next, check total calories per serving. Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.

3. Limit these nutrients. Based on a 2,000 calorie diet, no more than 16 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium.

4. Get enough of these nutrients. Make sure you get enough of beneficial nutrients such as: dietary fibre, protein, calcium, iron, vitamins and other nutrients you need every day.

5. Quick guide to % Daily Value. The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fibre), seek foods with a higher % DV — 20 percent or more.

Nutrition Facts1 Serving Size 2/3 cup (55g)

Servings Per Container About 8

2 Amount Per ServingCalories 230 Calories from fat 72

3

4

5

Saturated Fat 1gTrans Fat 0g

* Percentage Daily Values are based on a 2,000 calorie diet.Your daily value may be higher or lower depending on yourcalorie needs.

Total Fat Less than 65g 80g Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbhydrate 300g 375g Dietary Fibre 25g 30g

Total Fat 8g 12%5%

0%7%

12%16%

10%8%

20%45%

% Daily Value*

Cholesterol 0mgSodium 160mgTotal Carbohydrate 37g Dietary Fibre 4g Sugars 1gProtein 3g

Vitamin AVitamin CCalciumIron

Now this is

important!

Healthy Tips!

Snacking is good for you!Keeping your blood sugar stable is key when trying to lose weight. Eating little and often is the right way to go. Keeping your blood sugars level results in consistent energy, good moods and concentration.Snack on proteins and carbohydrates together. Eating every 2.5 - 3 hours is recommended.

Some snack ideas:

• Fresh fruit with some almonds/walnuts or pecans• Mixed seeds and fruit• Hummus and rice cakes• Apple and nut butter• Natural yogurt and nuts• Want chocolate? Well, have 2 squares of 70% dark chocolate and 6 almonds.

Rethink your drink

There are calories in drinks too (except for plain water). Some people consume their daily calorie intake in the consumption of fizzy drinks, lattes and alcohol even before they eat. A regular latte made on milk can have up to 16 grammes of sugar just from the milk. One can of cola reaches your sugar intake for the day!A fast food meal can exceed your daily calorie intake (for a woman trying to lose weight)of 1,200 calories!

Wow! good news!

Did you know

that the daily calorie intake for

a women trying to lose weight

is 1,200 and for a man is

1,800 calories?

330mlCan

1 litreBottle

2 litreBottle

1 x can = daily sugar intake.

550 cal.

Large Hamburger Medium Fries

380 cal.

= 1,240 calories.

Large Coke

310 cal.

1 x fast food meal = daily calorie intakefor a woman trying to lose weight.

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Week 6FriMon

SatTue

SunWed

Thu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Date:


Tip of the week: Be a detective with food labels.

Watch out for hidden sugars in food/drinks.

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Week 7 Tip of the week: Take your time and enjoy every bite of

what you eat. Be in a relaxed environment when eating meals.

FriMon

SatTue

SunWed

Thu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

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Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Date:


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Week 8 Tip of the week: Get 8+ hours of sleep a night.

Learn to relax and minimise stress

FriMon

SatTue

SunWed

Thu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Date:


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• Eggs.

• Plain natural yogurt.

• Honey/Maple syrup.

• Porridge oats (not quick oats).

• Tea/Coffee/Green tea.

• Almond milk.

• Peanut butter (100% not supermarket versions

as they've added sugars).

• Coconut oil .

• Brown rice or Basmati rice/Brown pasta.

• Sweet potatoes.

• 70% dark chocolate.

• Green vegetables (frozen if you wish) -

• Broccoli, Asparagus, Cabbage, Peas, Peppers,

Green beans.

Your Shopping List!• Ginger/Garlic/Soy sauce.

• Herbs and spices (get the ones you like):

Paprika, Cumin, Curry, Thyme, Coriander,

Black Pepper, Cinnamon, Turmeric.

• Onions, Carrots, Mushrooms.

• Balsamic vinegar.

• Meats: Turkey mince, Chicken breasts/Fish -

your choice of Tuna, Salmon, Mackerel .

• Rice cakes (Plain whole meal versions).

• Fruit (Apples, Kiwis, Pears, Oranges).

• Nuts - Almond & Walnuts.

• Olive oil or Udos oils (you will mix this

with your balsamic vinegar for a salad dressing

and add spices) - do not cook with this oil .

• Avocados (add half into salad).

• Pasata sauce/Pesto/Tinned tomatoes/Hummus

(1 tin of Chickpeas).

Check out our Love Lloyds Blog on www.lloydspharmacy.ie for your FREE delicious weight loss recipes, supplied exclusively by blogger The Healthonist!

26 27

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