Health Improvement Plan

Health Improvement Plan-Diet

Because my client Clover is in the obese category (found out when researching into her BMI), I have decided that it is very urgent for her to start to drop her bad habits of eating high cholesterol foods and start giving the more healthy options a chance, but at first I will have to explain and provide information for Clover which tells her why she must eat healthy foods and how they benefit her health.

Fruit and vegetables

It is very essential that my client cuts down on high cholesterol and salty food types such as chocolates and crisps, Clover rarely eats fruits or vegetables therefore I will introduce her to get into the habit of consuming five pieces of fruit or vegetables per day, this is Clover’s absolute minimum target, as to gain a better lifestyle she will have to eat 5 A DAY, below I have explained to clover how fruits and vegetables will provide advantages for her.

As a minimum amount we all should have at least 5 pieces of fruit or vegetables per day, this is essential for our bodies as fruits consist of many vitamins and minerals, most fruits will be rich in vitamin C, such as oranges, apples, pineapples etc. however they also contain large amounts of other vitamins such as A, B, E etc. Minerals which are found consist of important amounts of iron, calcium and magnesium. These foods are low in fat and sodium levels, they also provide a good amount of fibre, our bodies should contain of 33 % of fruits/veg. By eating these in a fair consistent amount it is very likely to benefit your health by reducing the risks of getting diseases such as heart disease, cancer and strokes.

You can select fruits in variety, this is of key importance as it would make sure that you receive a stable balance of nutrients, it isn’t just about eating one type of fruit or veg five times throughout the day, you should pick a wide range, it is easy to select different types as they are all different in appearance and bright colours, some examples include of green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, or white onions, you could quite easily prepare fruits and vegetables in a meal however you must not cook them to much, be sure to boil them so that essential nutrients are not lost. However there are a range of ways in which you can receive your 5 A DAY nutrients such as eating fresh, frozen, tinned or even dried fruit and veg, also pure fruit juice is considered as a portion.

Many people easily choose greasy junk food over these types, however are unaware that fruits/veg can be equally tasty and will provide you with a better supply of energy and nutrients, whereas chips, crisps and chocolates have hardly any vitamins or minerals except for a lot of fat and sugar which overtime builds up in your arteries and can contribute to heart attacks, cancers etc (if eaten in large amounts). Although they provide you with a quick burst of energy, this does not last long, fruits and veg however make your brain and body feel more active also they give out a fair amount of energy which keeps you going longer.

Here is a list of what types of fruits and vegetables are rich in what specific vitamins and minerals:

Fibre decreases risk of coronary heart disease and prevents constipation as it keeps food travelling in a smooth continuous order throughout your body, fibre is found in-navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes.
Potassium helps maintain a healthy and stable blood pressure so that you do not suffer from too low or too high blood pressure, can be found in-sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice.
Vitamin A keeps eyes as well as skin healthy and fit, it also helps to build defence (improved immune system) against disease and infections-sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage.
Vitamin C assists in making recovery from illnesses quicker, helps heal cuts and wounds and also keeps gums and skin healthy and supple-red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower.

Proteins

Protein is an absolute essential nutrient which you need in your body, it is important that you have plenty of it in your body as protein helps with the repair and also recovery of damaged cells in your body. From when you are born your cells are continuously being damaged and dying and it is vital that new cells quickly replace the old ones and also damaged cells are quickly repaired. Having a lack of quality protein will result in loss of muscle tissue and tone, a weaker immune system, slower recovery and lack of energy. If you don’t receive enough protein in your diet, then your body starts to break down its own muscle (own source of protein) in order to give your body energy, if you do not eat enough protein per day than your body’s ability to develop muscle and recover fully from tiredness and disease will deteriorate.

Protein is broken down into amino acids before used in the body for a source of energy, foods which are rich in protein consist of milk, fish, meat, eggs, nuts, beans, lentils, pasta etc.

Carbohydrates

Carbohydrates are specified in three main types this being of sugar, starch and dietary fibre; only sugar and starch are successfully digested this is due to the human body lacking in the necessary enzymes required to breakdown dietary fibre, you must be aware of which carbohydrate category you should eat plentifully and which you should eat less of, below I have summarised the things you need to know.

The type of carbohydrate which is often found in foods is sugar, more precisely ‘sucrose’ (the type of sugar we put in tea/coffee). We tend to consume this type of sugar mostly from processed foods, sugar is the key ingredient in processed foods and most of the time there are excessive amounts present which we could do without, these type of sugar carb foods are in things like cakes, éclairs, fizzy drinks etc. Almost approximately half of our sugar consumption comes from foods which have hidden sugars present (we are not aware that there is a fair amount of sugar present) an example of this is tomato ketchup. Therefore it is of great importance that you eat this type of carbohydrate in limitation, it would be far better for your health if you eat foods with natural sugar-carbs instead of processed sugar-carbs, the naturals consist of milk (contains lactose/milk sugar), fruits (containing fructose, or fruit sugar). These simple sugars are not absorbed into our blood rapidly, due to other substances present in the food that prevent this from happening.

Moving on to starch, this type of carbohydrate is more complex, they are made up of many sugars which are joined together, starch is of great significance for our bodies as it provides a large amount of energy for our bodies; it is what the body needs for energy, this is because starch can be broken down into glucose and glucose is the preferred energy source for muscles and the other tissues and organs of the body, in addition it is the only source of energy that the brain uses, so to maintain a healthy active mind starch is essential for us, meaning you should try to eat plenty of it each day to keep you healthy, fit and full of energy.

Good sources of starch are located in bread, oats, pasta, cereals, potatoes, beans, lentils, noodles, rice and fruit.

Starch can be low in fat and also be quite filling for our bodies as with them we are less likely to overeat and will consume a limited amount, starch provides us with a steady amount of energy so that we don’t get hungry as often. This is because it takes longer for the molecules to be broken down in the stomach, therefore the sugars are released at a slower pace into the bloodstream; this avoids unwanted peaks in blood sugar levels.

Dietary fibre is also a form of carbohydrates, however are even more complex than starch, they are so complex that they are not actually digested into our system, this is due to our bodies lacking required enzymes for their breakdown, however they are still required in our bodies because fibre is actually used to prevent many types of bowel diseases which can be very dangerous, these consist of constipation, haemorrhoids (piles), diverticular disease and cancer of the colon or large bowel.

Soluble fibre helps to stabilise blood sugar levels because it slows down the rate at which glucose is absorbed into the blood stream. It also helps to lower blood cholesterol levels, which is important for reducing the risk of heart disease.

Furthermore the feeling of fullness which fibre produces can help people who are trying to lose weight to control their appetite. The reason that fibre still participates in a healthy diet is because it assists in maintaining a good bowel system; when fibre passes through our bodies it actually absorbs a large amount of water, therefore it increases the bulk of waste matter. This makes the waste more softer meaning it can be broken up by our bodies easily, the process will then be faster and waste will be able to travel through our bowels at ease.

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Fibre is in plant’s cell walls, foods that are rich in fibre are all plant based such as fruit, vegetables, wholegrain rice and pasta, wholemeal bread, many breakfast cereals, nuts, seeds and bran.

Overall your diet should have 47 % carbohydrates present as a minimum of your total daily calories, the maximum amount of carbohydrates should be from starch (around 40 %), the remaining 7-10 % should ideally be made up of simple sugars.

Fat

Fats are most of the time considered bad to the health, however it doesn’t always have to be that way as if you ...

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Fibre is in plant’s cell walls, foods that are rich in fibre are all plant based such as fruit, vegetables, wholegrain rice and pasta, wholemeal bread, many breakfast cereals, nuts, seeds and bran.

Fat

Fats are most of the time considered bad to the health, however it doesn’t always have to be that way as if you eat this food group in the right amount then it plays a role in your health in beneficial ways; fats provide us with a range of fatty acids which are needed by our bodies, they are also broken down into glycerol molecules which can be used efficiently in our bodies.

The benefits concerning fats are that they are like carbohydrates and also provide us with quite a bit of energy, however this energy supply is only used when our carbohydrate content is low or running out. Fats are important towards our diet as they are needed to build cell membranes, and also they provide us with insulation so that we can have an average body temperature which is adjust.

However we should eat fats in very limited amounts, our daily intake for fat content should be about 35 % and no more.

If eaten in larger amounts then this can contribute in damaging our health.

Saturated fats-these types of fat can be very dangerous to our health if we tend to eat them on a frequent base, saturated fat increases the risk of cardiovascular disease, heart attacks, strokes etc. saturated fats also have a very high content of calories present in them therefore are a key factor which lead to obesity, what tends to happen is that the fat overtime builds up in the arteries, covering the thick elastic walls in sludge, it then becomes more difficult to take in oxygen and supply minerals around the body. Saturated fats are most commonly found in dairy foods such as cheese, double cream etc. a high intake of this type of fat will make you more prone to dangerous diseases (cardiovascular diseases), however you should still aim to eat some dairy foods each day as they supply us with protein, calcium (good for teeth and bones) and other vitamins.

To improve your health you should definitely reduce eating fats of which are saturated, you should get into habits of eating fatty foods in less fat versions; eat semi skimmed milk instead of just milk, eat low fat yoghurt instead of whipped cream etc. In total your consumption of saturated fats should be 10 % or less.

Salt and sugar

These two are most commonly found in saturated fats but I have separated them because it is vital to focus on what effects they have on you.

Our average junk food today such as crisps, chocolate, fries, cakes, and fizzy drinks actually have more of salt and sugar in them then which is needed, they contain a large amount of calories (a bar of chocolate will have quite a lot) and that is why we like eating them so much. Sugar has nothing nutritional in it, only calories. Sugar leads to tooth decay and too much causes weight problems, it is a key factor which leads to this. That is the reason why we should reduce our intake of sugary foods, these tips will get you started on cutting down on sugar:

Cut down on sugary food; have a limit to how much sugar food you eat each day e.g. if you eat three packs of crisps, cut down to one.
Replace fizzy drinks (high in sugar-if you taste coke when it has become flat then notice that you can taste almost nothing but sugar) with pure fruit juice or squash.
Add less sugar to tea and coffee.

Salt is also harmful when consumed too much, it can contribute to high blood pressure; leading to heart disease and strokes. Therefore it is of equal significance that we stop taking in so much salt, these tips should help:

Start to reduce adding salt to food while cooking and eating at the table
Cut down on high salt processed e.g. crisps salted nuts, bacon, ham, ready made meals. Try to pick out food low in sodium content.

Unsaturated fats-these mainly come from vegetables and fish type sources and are liquid at room temperature. In your diet you should aim to eat more unsaturated fats rather than saturated ones as they are more healthier e.g. replace butter (saturated) with olive oil (unsaturated). Unsaturated fats can be divided into two groups which are monounsaturated and polyunsaturated.

Monounsaturated fats are those fats that are not completely packed with pure fat, each of their fat molecules have spaces in between them for only one added hydrogen atom whereas saturated are full of hydrogen atoms (that is why they are harmful). Research has been carried out on monounsaturated fats and scientists believe that they are actually quite healthy and have their individual benefits such like reducing the risk of getting heart diseases. Monounsaturated fats are found in foods like olives, olive oil, groundnut oils, nuts, avocados etc.

Polyunsaturated fats are similar to the type mentioned above; they are not full with hydrogen atoms, and there are spaces for other hydrogen atoms. This type of fat provides beneficial impacts towards our health by also reducing risks of getting diseases, such as heart diseases via lowering levels of blood cholesterol. In addition polyunsaturated fats reduce symptoms of arthritis, other joint problems and certain skin diseases.

Food which are rich in polyunsaturated fat are oily fish such as mackerel, salmon, trout, herring and sardines. These contain a very efficient mineral being omega 3 (reduces cholesterol). Other food are grape seed, sunflower oil and also corn.

Overall fats should be eaten carefully and in moderation, reason being that too much of it can really lead to negative long-term effects on our health. Fat contains approximately 9 calories per gram, it is the only one out of the seven food groups which contains the most calories, due to this it is easier to eat too many calories for your diet which come out of fat, this may therefore contribute to overweight issues. Our diets should consist of 33 % of fat as the maximum, in other words saturated fats should be only 10 % and the rest be of monounsaturated and polyunsaturated.

Water

Water is of great significance for us, we should drink approximately 2 litres of water each day. That is a lot of water per day and the reason this amount s recommended is because water is very important. Our bodies are made up of more than 65 % of water, this is because water is vital for all the body organs to be able to work efficiently. We need to drink a large amount of water as we lose water from our bodies each and every day just through our average body processes such as sweating and producing urine, therefore we need to replace the water which is lost so that we can keep hydrated and in balance. It is important that the cells in our bodies are always kept hydrated, if this is otherwise than the cells deteriorate in functioning properly, this means that it would prevent them from absorbing useful minerals as well as vitamins, resulting in more frequent illnesses in your body system. Also dehydration leads to reduced effects of cognitive functions and aspects, it can cause short-term memory, decreased awareness etc.

When your body is dehydrated concentration levels and performance deteriorate as your brain cells consist of 85 % water, not enough water would slow down the brains productivity and you would feel tired more often.

That is why water is of such importance as it has a large scale effect on our health on the inside as well as outside appearance.

Exercise and physical activity

As well as eating a good balanced diet it is also important that you have enough exercise in your life so your health can be at balance.

Physical exercise is an efficient way to tone your body and lose weight, however it is divided into two types being aerobic and anaerobic.

Anaerobic exercise is that which ‘requires no oxygen’, it is more about stamina and energy. This type of exercise is focused in on size of muscle, endurance and also strength of muscle. Anaerobic exercise isn’t as beneficial as aerobic however it is still useful and is a good supplement for your aerobic workout. Activities which are anaerobic are things like golf and weight lifting.

Aerobic exercise however is more active and involves a lot of oxygen. It promotes cardiovascular fitness by raising your pulse to a targeted level and shapes your body. Carbohydrates, fat or protein are used with the oxygen which are within the mitochondria of the cells are used in aerobic exercise. You should really make this type of exercise a part of your daily lifestyle. Aerobic activity helps strengthen your heart, therefore making it pump a greater supply of blood around your body at a quicker pace. This prevents the build up of fatty deposits and blood clots. Aerobic exercise includes of jogging, swimming, playing tennis etc.

Exercise plays a very important role to your lifestyle, most people think that exercise means you have to do something which is difficult or think that it may be expensive and that the only way to get effective results is to work out in a gym etc. however this is not so exercise can be just as effective and easy if you manage to do simple sporting activities such as swimming, playing tennis, badminton etc. It doesn’t even require sport if, you can do something more simple like walking or jogging, however you must do it at a frequent base. It is recommended for good health that you should do at least 30 minutes of physical activity to maintain your health; the activity doesn’t have to be complicated it can be jogging or fast paced walking. (something which makes you feel tired and out of breath).

The reasons why exercise is important:

it is something that gives us a chance to burn off calories
reduce risk of getting diseases such as coronary heart disease, diabetes and certain cancers.
Exercise in addition lowers your risk of osteoporosis and improves your body’s flexibility as well as mobility
Lowers blood pressure and manages your weight
Reduces stress/anxiety and helps sleep
Increases your energy levels so that you are able to cope with your life better
Makes you feel more active by making your brain more alert and you will feel more confident

Clover’s eating timetable

Now that I have provided clover with a good source of information which should help her clearly understand what a healthy lifestyle is, she will now be more aware of what she is putting in her body and how they can negatively affect her health. The way in which she is going with her diet pattern so far is lacking in many areas, she definitely has to change her eating patterns if she wants to maintain good health, to get a more clear view of her diet so that I can improve and modify her diet I have asked Clover to provide me with a more specific guide of her diet over a one week period.

From this guide of what Clover eats over a weeks period, I can see that this is a very unhealthy diet, it can seriously affect clover’s health if she keeps going this way with her diet. At present clover is obese, if she continues putting this kind of food into her body her health would severely deteriorate. Most of the food clover eats is processed or fried, her diet is totally lacking in the necessary nutrients and soon enough will really start to damage her body’s system. I am sure that clover is aware that her diet is tragic and should now know why she has to stop as I have provided her with enough information which tells her how a diet can be healthy and why certain foods are bad for her health.

Clover’s diet has to be changed immediately, so I have therefore planned out a more healthier eating plan for her, this new eating plan consists of no junk food what so ever. This is what is required for my client if she wishes to improve and maintain her health. If clover successfully follows the diet plan I have constructed for her than she will see results of improvement towards her health, although she must stick to it for a matter of months.

Recipes

It is significant that Clover has a variety of different nutrients in her diet, her diet must have a sufficient amount of the seven food groups within it. Once she starts to follow her new eating timetable she needs to know how to make healthy meals with the food she buys. Preparing healthy meals is very much different to making processed foods such as frying chips or even going out and buying the food ready made. It is important to know how you can keep in each individual food’s nutrients, therefore you must prepare them in a way which would keep the loss of nutrients to a minimal percentage. To get Clover started to her new eating plan I have listed some interesting healthy meals she could prepare for herself, I have listed for her quick healthy meals which will take less time to make if she is busy etc. however I have put in a few meals which may take longer to prepare so that she can have a go at them to see if they are to her liking. Also I have listed healthy snack items for her as she may every now and then wish to pick up a bar of chocolate or packet of crisps, these healthier snack items will therefore replace the processed snacks.

Quick healthy breakfasts

Prep and Cook Time: 15 minutes
Ingredients:

2 whole wheat bagels
4 large free-range chicken eggs
1 tsp apple cider vinegar, or any light vinegar
1 large
1 bunch arugula
2 TBS extra virgin olive oil
2 medium cloves
salt and black pepper to taste

Directions:

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.
Garnish bagel with arugula and sliced tomato.
To crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

Key point-do not add any salt

Ginger yoghurt with fruit

Prep and Cook Time: 10 minutes
Ingredients:

¾ cup low-fat plain yoghurt
2 large ripe bananas
2 tsp fresh
1 large papaya
1 cup seedless grapes
¼ cup sliced almonds

Directions:

Blend together yoghurt, banana, and ginger in blender.
Spoon out meat of papaya and divide papaya and grapes between two bowls.
Mix with blended yoghurt and top with sliced almonds.

Key point-For best flavour, make sure you use ripe bananas. Using two large ones makes this blend thick and rich.

Yoghurt with fruit

Prep and Cook Time: 15 minutes
Ingredients:

1 apple chopped
½ cup raisins
1 cup seedless grapes
2 sliced bananas
1 cup berries, whatever is in season
2 cups plain or vanilla low fat yoghurt

Directions:

Mix all the fruit together and either top with yoghurt, or mix all together.

Mushroom, tomato, basil, frittata

Prep and Cook Time: 15 minutes

Ingredients:

½ medium
1+1 TBS chicken broth
3 medium cloves
1 cup thinly
½ medium
3 large eggs
3 TBS
salt and black pepper to taste

Directions:

Heat 1 TBS broth in a 10-inch stainless steel skillet. onion over medium low heat 3 minutes, stirring frequently.
Add garlic, mushrooms and continue to sauté for another 2 minutes.
Add 1 TBS broth, tomato, salt, pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.
Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.

Healthy Cooking Tips:

Whisking eggs well helps to make your frittata a little fluffier. However, this one is mostly vegetables, with just enough eggs to hold it together, so it won't be very fluffy. Try to use a stainless steel pan as close to the 10-inch size as possible. This size keeps the vegetables from spreading out too much and over cooking.

Healthy lunch/dinners

South-western salmon and black beans

Prep and Cook Time: 30 minutes

Ingredients:

1½ lb salmon cut into 4 pieces,
1 small sized
1 small sized 1/4 inch
4 medium cloves
½ cup + 1 TBS chicken or vegetable broth
15oz can black beans, drained
1½ TBS red chilli powder
about 2 cups , outer leaves discarded
1 medium
Sauce:
2 TBS fresh
1 TBS fresh
1 TBS fresh
3 TBS fresh lemon juice
3 TBS olive oil
1 TBS
salt and pepper to taste

Directions:

Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
Heat 1 TBS broth in a stainless steel 10-12 inch skillet. onion, bell pepper and garlic in broth over medium heat for about 5 minutes stirring frequently.
Add ½ cup broth, drained beans, and red chilli powder. Cook for another 10 minutes. Season with salt and pepper to taste.
While beans are cooking preheat broiler on high. Place a metal skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
Mix together in a bowl cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. This is usually the upper part of the oven or broiler. Broil salmon for about 3-4 minutes for medium doneness. This is our cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Seared tuna

Prep and Cook Time: 10 minutes
Ingredients:

12 oz of tuna cut into 2 steaks
2 TBS mirin rice wine, (can be found in Asian section of supermarket)
1 + 1 TBS fresh squeezed lemon juice
2 TBS soy sauce
1 TBS
3 TBS
salt & white pepper to taste

Directions:

Preheat 10-12 inch stainless steel skillet over medium high heat for 2 minutes.
While pan is preheating, rub tuna with 1 TBS lemon juice, season with a little salt and white pepper, and prepare ginger and scallion.
Cook tuna for 1-2 minutes on each side, depending on thickness, and remove from pan. 1 minute will cook it rare. This is our cooking method. Place on a plate.
Turn heat down to medium and add rest of ingredients to pan in order given, and cook for 1 minute. Season with salt and pepper. Pour over tuna and serve.

Vegetarian stir fry

Prep and Cook Time: 20 minutes
Ingredients:

1 medium

1 TBS vegetable broth

4 medium cloves

1 TBS

1 red

1 cup , (remove stems)

2 cups

5 oz extra firm tofu cut into ½ inch cubes

2 TBS soy sauce

1 TBS rice vinegar

2 TBS

1 TBS sesame seeds

salt and white pepper to taste

Directions:

Prepare ingredients to stir-fry.
Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. onion for about 2 minutes in broth over medium high heat stirring constantly.
Add red pepper and mushrooms. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
Add cabbage, and rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

Serving Suggestion:

Healthy Cooking Tips:

Make sure you slice cabbage thin, so you can cook it quickly. If over cooked it will release its water and dilute the flavour of your dish. By slicing it thin, you can cook it for just a couple of minutes so it doesn't taste raw without this happening.

Healthy desserts

Orange, pineapple, papaya salad

Prep and Cook Time: 15 minutes
Ingredients:

1 medium sized

1 large

2 TBS sliced almonds

Directions:

Cut fruit and mix together, and sprinkle with sliced almonds

Healthy Cooking Tips:

Because of the simplicity of this recipe it is important to start with fresh, ripe ingredients. It is worth taking the time to check our animation of cutting orange segments if you haven't done this before. Cut correctly, you will eliminate the bitterness and rough texture of the membrane without the segments falling apart.

Blueberry peach crisp

Prep and Cook Time: 10 minutes, cooking time: 45 minutes
Ingredients:

10 oz fresh or frozen blueberries

1 lb of fresh or frozen peach slices

¼ cup apple juice

Topping

½ cup almonds

½ cup oats

1 cup pitted dates

2 TBS apple juice

½ tsp cinnamon

Directions:

Preheat over to 350. Place blueberries in the bottom of a square 8 inch baking pan. If you are using frozen, make sure they are completely thawed and drained of excess water. Place peach slices on top of blueberries. If they are frozen make sure they are also thawed and drained of excess water. Drizzle ¼ cup apple juice over fruit.
Remove pits from dates and place in the bowl of a food processor along with granola, and cinnamon. After running for a minute and dates are blended with granola, add apple juice, and mix well.
Place mixture evenly over peaches and blueberries, and bake uncovered for about 45 minutes. Serve warm or cool.

Healthy Cooking Tips:

Make sure the topping is well ground, and mixed while still ending with a coarse texture. It will have a tendency to be in clumps after processing it. When you place it over the fruit mixture crumple it with your hands into an even layer. Otherwise it will be in big clumps and will not look or taste as good.

Watermelon frappe

Prep and Cook Time: 5 minutes
Ingredients:

4 cups cold watermelon chunks

8 mint leaves

Directions:

Run the blender at medium speed and drop chunks of watermelon through the feed hole one at a time until they are well integrated.

Add the mint and run the blender at medium speed for 1 minute until the watermelon has liquefied. Strain into a bow bowl with a pouring lip. Pour into goblets, garnish with a sprig sprig of mint and enjoy!

Clover’s exercise programme

Clover needs to get introduced with a well structured exercise programme as exercise is very important for her, as well as a balanced diet, exercise will assist Clover in toning and shaping her body, it will also help her body’s system and organs like the heart and lungs work more efficiently. With a good source of physical activity Clover will be able to cancel out calories which are taken in from her diet. Exercise will be able to focus on Clover’s fitness level and improve her blood pressure as well as peak flow; as at present Clovers peak flow is not as high, she had told me that she gets tired quite quickly and that she finds it most difficult to run for the bus. It is important that a healthy person can run a fair distance before getting tired. Clover should be able to run for the bus, it is clear that her fitness level has to improve, getting clover used to an exercise programme will help her do this.

To begin with getting some exercise I have instructed Clover not to try anything which is too challenging or difficult for her as she has to get used to doing a limited amount of exercise first before extending how much she does; by doing this it would be a better way of following the S M A R T plan. So that it doesn’t become too much for her body to handle I have started with something simple, Clover is to walk to her college, I want Clover to start with this as I am full aware that her college is quite close to her house therefore it would be good if she can manage to walk a short pace especially after breakfast. I want Clover to continue with this for a very long time, I advise her from now to avoid taking the bus or having a ride on her dad’s car, and walk to college each day. Also I want Clover to walk back home from college, however I want her to do so whenever she does not have work (three times a week).

On the week ends however I have organised a special jogging scheme for Clover to participate in. This programme is specified for receiving active health, the objective is to do at least 30 minutes of fairly medium paced jogging. So that Clover can take part in it, I have purposely chose this activity as it takes place only on the weekends, meaning she will not be under pressure that it may clash with her schoolwork or even her part-time job. To get Clover used to this walking programme I have allowed her to start the first few weeks with only 15 minutes of jogging, after that when I can see that she can cope with it well, I will then move her onto doing the full jogging session. This will have a great impact on Clovers health, it would assist her in balancing out her diet, reduce chances of getting diseases, lower her blood pressure and much more (explained in more detail to clover in ‘exercise and physical activity’ information).

The jogging sessions begin from 12:00 and end at 12:40

The programme includes a short 10 minute break, the service provides drinks (pure fruit juices) and water for everyone who joins in to improve their health. I am hoping that as well as reducing her weight and improving her lifestyle, Clover has fun doing the activity. I made sure that it was not just 30 minutes of jogging alone, but with many people who want to be involved, so that hopefully Clover will feel encouraged and motivated in taking part.

Another activity which I have organised for Clover are ‘swimming lessons’, by getting into swimming Clover can benefit her health in many ways; swimming builds endurance, muscle strength and cardio-vascular fitness. Swimming with enough effort gradually increases your heart rate and stimulates your muscle activity. This impact is just what is required for Clover, as well as health benefits I have recommended Clover to go swimming as it isn’t stressful but very enjoyable, she will be able to use swimming abilities in other places like holidays also and maybe even go together with her friends. The swimming activities will take place in Clover’s local leisure centre, I want Clover to get to the centre not by taking the bus but by walking to it, this would mean that Clover will be getting two beneficial activities this way. The lessons, like the jogging programme are also at the weekends, they start at 3:00 pm and end at 4:00 pm-this gives Clover an hour to swim and build up on her body’s fitness, which will in turn lead to her improved health. However I do not expect Clover to do intensive hard swimming for the whole hour, at the starting weeks she can be slightly more lenient and as time passes put more effort into it. Clover is not required to do the swimming activity vigorously, but she must do it generally so that she is actually moving around and working her muscles.

Another form of aerobic exercise that I have planned out for Clover is to do some light badminton. I want Clover to play badminton twice a week on Tuesday‘s and Wednesday‘s, I have fitted these classes in with her college timetable (Clover does not have any classes at the time) the classes are from 1.30 pm-2.45 pm, however Clover only needs to play the sport for a minimum of 30 minutes, she does not need to worry about changing her clothes, as the class generously provides the required kit as well as juice drinks and water. Many other people enjoy badminton as a light contact sport, therefore there will be many members who can play with Clover. Many different people attend the classes therefore Clover does not need to worry about not fitting in, the class is divided into three groups; beginner-this is the group clover will be in, as it will be an introduction on how to play and to get used to the rules, medium-for people who have learnt the basic ideas and can play fairly well and advanced-people who have mastered most skills. The main health benefit is reduction of bad cholesterol and increase in good cholesterol, As bad cholesterols decrease the size of blood vessels promoting heart attacks and strokes, reduction in their levels leads to multiple health benefits.

Playing regular badminton makes it so that the heart rate drops a few beats per minute, blood pressure also reduces. Heart diseases risks are reduced, as playing badminton strengthens the heart muscle, lowers hypertension as well as keeping blood vessels from clogging from unsaturated fats, calories etc. regular playing assists in weight reduction; excess calories are burnt.

Another addition to being fit and healthy for Clover is to do average daily life activities which involve moving around physically. Clover should attempt to walk more often, as well as having the actual activity to do, she could walk to her local supermarket to pick up grocery’s, take a walk with her friends during lunch period at her college etc. Clover should also take the stairs more frequently, this can be in any place e.g. when she goes shopping she could take the stairs to get to the next floor rather than using escalators or lifts. It would be beneficial for Clover to do general activities as such, to get the most impact from her exercise routine.

So that it becomes easier for Clover to follow the exercise routine which I have planned out for her, I have put it in table form to reduce chances of her forgetting which days she has her workout classes.

Clover’s exercise timetable

Shopping list for Clover

Clover has to get into the habit of buying healthy products, to achieve full benefits from her new diet. I am aware that once Clover walks into the supermarket, she will feel most tempted to pick up processed foods; chocolates and crisps will be around her, therefore she may pick them up thinking it as a one off, however eating a single bar of chocolate will tempt her to eat more and soon enough she will go back to her previous diet.

To prevent this from happening I want that whenever she feels like buying something processed and high in calories, instead she should try best to avoid giving in to the temptation and treat herself with a healthy nutrition bar instead such as ‘nutri-grain’- this bar comes in a range of flavours with dried fruit and can be a tasty replacement. At some occasions Clover can choose nutrition bars which have thin layers of low-fat chocolate underneath them. A nutrition bar should be a tasty sweet replacement for chocolate. In addition she can choose ready made fresh salads etc. To get Clover started with her shopping I have made a list for her, including of some foods which she should try to pick.

Shopping List!!

Apples

Plums

Grapes

Bananas

Strawberries

Orange juice

Can of kidney beans

Broccoli’s

Tomato’s

Tinned peas

Bunch of okra

Wholemeal bread

Muesli cereal

Easy made Porridge

Nutri-grain bar

Cornflakes

Salmon

Prawns

Eggs

Minced meat

Low fat yoghurt

Semi-skimmed milk

Low fat soft cheese

Olive oil

Low fat mayonnaise

Splenda-sweetener

Clover should try to include plenty of fruits in her list as this would make it easier for her to get her 5 a day nutrients. Fruit can be used to prepare healthy snacks or meals such as fruit and yoghurt, in addition it can be used as a sweetener in breakfast cereals so therefore Clover does not need to add sugar; adding salt and sugar in food needs to be avoided.

Vegetables are equally important to have varieties of, as this is a huge contribution in getting Clover’s 5 a day. In addition vegetables are commonly used to prepare healthy meals.

Starchy foods should be brought often, this type of carbohydrate provides very much of energy and boosts energy levels, starch based foods also provide a good healthy breakfast which keeps your energy levels high throughout the day. If this is eaten greatly Clover will feel energized and active, plenty of this will get her concentrating harder and better.

Proteins should be brought in a fair amount also, to build cells and help Clover with an active growth, these can be put into meals to give delicious taste and flavour, they are also needed for a balanced diet, and can be prepared in healthy ways.

Dairy products-these are required, however in moderation. Although Clover should attempt to include some of these in her shopping list as they give the body an efficient source of calcium (this is good for teeth and bones). However Clover needs to be sure that she does not consume dairy products in excessive amounts; this can lead to a lot of fat deposits.

Fat products need to be kept in limitation, however they should still be involved in the diet, what Clover needs to be aware of is that she should not consume the dangerous fats which can put her health at risk; this includes of processed foods, therefore for a healthy amount of fat in her diet, she should eat polyunsaturated and monounsaturated fats such as olive oil etc.

Overall this ‘shopping list’ which I have put together consists of enough items required for following the diet routine which I have constructed for Clover. So the basic aim for whenever Clover goes on her weekly shopping trip is that she should get enough items which would fit in with the seven food groups, to get an efficient source of nutrients her shopping should consist of a wide variety, Clover should attempt to buy different types of foods in order to receive all required nutrients, it would also give her a good opportunity to get familiar with healthy foods making it easier for her to shop. Clover should keep unhealthy processed foods, salty and sugary food to a minimum. Hopefully by giving Clover this shopping list it will give her a good idea on what to buy so therefore she will feel confident when she shops, for her diet plan.

Diet Support Groups

In order to provide Clover with support and information on how to lose weight, I have arranged for twice/three weekly visits to the nearest Weight Watchers group for her. The group will provide Clover with a good source of support/encouragement with her new diet plan, they will encourage her to stick to the health improvement plan, and also do other activities as well as exercises which can help increase the affects of weight loss.

this group is most of the time a very successful way in reducing weight, it has friendly members which would help Clover follow her target step by step in a convenient way, they will encourage Clover to follow the new diet plan for her health benefits, also the group will provide her with a good source of support with her new diet plan, assisting her in successfully sticking to the health improvement plan. Clover will be provided with her individual instructor who will keep track on her weight, and provide useful tips for her to be able to lose a significant amount of weight, this is a good way for Clover to measure her weight, and to be up to date with her progress, therefore she will be able to see how and what is working for her in reducing weight; also she will know how much effort she requires putting in towards the new diet plan. I am aware that Clover may feel ashamed in attending the meetings therefore I advise her to go on her first visit accompanied with a close friend being either Sam or Alex, or even with a family member (mother, sister).

Hopefully if Clover follows this Health Improvement Plan as per my instructions then she will definitely improve her health and lose weight, however she has to stay motivated to the plan and avoid slacking half way through it. Clover should make efforts with the diet plan, exercising programmes and even the weight watchers support group. She must do what the daily plans list for her, that is the only way that she can make beneficial changes towards her health and lifestyle.