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FEMALE CHART
MALE CHART
DIET
CALORIES
SPICY CHICKEN
CHINESE CHICKEN
MEATBALLS
LOW FAT SAUSAGES
CORNED BEEF QUICHE
SHEPHERDS PIE
SPAGHETTI BOLOGNESE
MINCE MEAT RECIPE
TUNA QUICHE
FISH DISH
PRAWN PATE
SEAFOOD RECIPE
CITRUS SPINACH SALAD
CORN SALAD
COTTAGE LOAF
SLIMMING TIPS
EXERCISING
SAFE BACK EXERCISES
BACK EXERCISES
BACK PAIN
STRETCHING EXERCISES
PAIN RELIEF
CHIROPRACTIC
ALEXANDER TECHNIQUE
OSTEOPATHY
YOGA
MASSAGE
ACUPUNCTURE
REFLEXOLOGY
TESTS FOR BACK PAIN
SUPPLEMENTS
HELPFUL SUPPLEMENTS
MY EXERCISE PROGRAMME
INFORMATIVE WEB SITES
USEFUL ADDRESSES IN UK
QUIZ
LPs QUESTIONAIRRE
NUTRITIONAL QUIZ
CLOTHES and SHOES
2002 WEIGHT LOSS RESOLUTIONS
DIET AND FITNESS RULES
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| 1. Use a smaller plate 2. Cut out as much fat and sugar as you can 3. Drink plenty of water 4. Snack with fruit 5. Eat plenty of vegetables 6. Pasta, rice, potatos are all GOOD forms of carborhydrates 7. Change from Full fat milk to semi-skimmed or skimmed milk 8. Use Low Fat Spreads instead of butter 9. Grill instead of frying 10. Avoid Crisps, Chocolates and Sweets (you can use them as a treat) DIET PLANNING (Taken from Arthritis Care) Base meals on starch foods - e.g. pasta, rice, potatos FIVE portions of fruit and vegetables a day (include tinned and frozen). Add protein from - lean meat, poultry, fish, pulses, beans Reduce amount of fat, particularly saturated fat (found in meat and meat products, full fat dairy products and most processed foods). Use olive oil in salads and cooking. INCREASE the amount of essential fatty acids. E.G. mackerel, sardines, herring and salmon are good sources. You could also take a fish oil supplement. COD LIVER OIL - Beneficial for joints. It works to protect cartilage (the connective tissue surrounding the joints). It can take up to three months before you notice any benefit ! GLUCOSAMINE - This I take but with Chrondrotin. Glucosamine is involved in the reformation and rebuilding of connective tissue such as cartilage. I believe that this helps as most of our growth disorders are due to lack of cartilage, therefore I think it makes sense that we try to keep what little we have in good working order. CALCIUM - Again, very important to help strengthen bones. |
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