THE ANGIE BEST
Cosmetic Surgery Optimal Health Plan
WELCOME TO THE ULTIMATE PRE-SURGERY EATING AND POST-SURGERY HEALING PROGRAMME We appreciate how important the preparation for, and recovery from your procedure is to you. The Harley Medical Group is very happy to be working with Angie Best, leading healthy lifestyle expert and personal trainer to the stars, to bring you her personal diet and fitness advice. Angie has extensive knowledge regarding both diet and exercise, and this comprehensive reference guide is for both men and women of all ages*. Please remember that it is not essential that you comply with all of the tips and advice that Angie mentions – but there are some good ideas here to help you look and feel great post surgery. As a patient at The Harley Medical Group, you will already have had a consultation with the Nurse and Surgeon, where all aspect of your surgery, including the essential components of your pre op care - such as restricting alcohol and smoking - will have been discussed. We hope you enjoy Angie’s tips and even if you just take a small part of her advice we hope this will contribute to you making a healthy and speedy recovery from your procedure. The Harley Medical Group *Angie Best has prepared this diet and exercise advice based on her 33 years health and fitness experience. As with all exercise and diet regimes, if you have any concerns about whether this advice is suitable for you please check with your Harley Medical Group Nurse or your GP.
Hello, my name is Angie Best. I have been a healthy lifestyle expert for the last 40 years. It should give you great confidence to know you are in the hands of cosmetic surgery excellence. You can rest assured that your chosen surgeon will do his or her absolute best to ensure you have the outcome you are hoping for. Now, having said that, you too play a part in your recovery. I have put together my top-tips to help you prepare for your operation and help you on the road to recovery. It could be very easy during the pre and post surgery time for you to reach for your favourite “comfort foods”, but they probably won’t be the best things for you. I am going to recommend a pre-surgery anti-stress, cleansing and eating programme, plus a healing nutritional programme for post-surgery that will help your body to cope with the surgery better. Your part is to commit to and stay committed to this programme. It isn’t a “diet” in the traditional sense. It will simply consist of nutritional foods which will restrict the impulse to snack on “unnecessary” stomach fillers.
PRE-SURGERY EATING PLAN THE DETOX STARTING OUT
AND WHAT TO AVOID... 1. Smoking is not recommended before or after surgery.
SUGGESTED DRINKS:
• Warm water with half a lemon squeezed in it each morning to flush the kidneys and What I would like you to do for seven days cleanse the liver prior to surgery is to detox and cleanse your • Wheat grass juice (if you can find any) whole system. This is quite an undertaking but • If you have a juicer, dust it off and juice the together we will do our best. The reason for this following for a delicious cleanse with lots is to prepare your body to deal with the surgery of minerals and drink it daily: spinach, mung that you are about to undergo. sprouts, onions, green beans, broccoli, red peppers, fresh ginger, celery, pak choi, As we normally come in to contact with parsley, beets, and add carrots for sweetness chemicals and toxins on a daily basis, it’s a • If you haven’t got a juicer, biotta vegetable good idea to cleanse your system as much juice or grove fresh are excellent as possible prior to surgery. Your body will • One tablespoon full of spirulina in any juice then have less work to do after surgery and • Of course, bottled water can focus on healing and giving you the best • Herbal teas: alfalfa, dandelion and nettle, result possible. The other bonus from this of peppermint, and green tea course will be a small amount of weight loss. • Another delicious nutritional meal that can By detoxing you will also help strengthen your be snacked on any time, or eaten as a meal, immune system so you will be less susceptible is a soup made from all the vegetables above to illness after surgery. Your stomach is very plus some kelp, soy beans and flax seeds. sensitive to stress, so the programme includes • Add liquid amino acid (available in Holland and probiotic foods to strengthen your stomach’s Barrett) and cayenne pepper for seasoning, flora and the intestinal tract. You will be eating lightly boil, then take out of the water, puree lots of fruits and vegetables which are high in and put back in. The kelp helps to protect antioxidants, and are essential in the process against the adverse effects of x-ray radiation of eliminating free radicals which can damage • For bruising and inflammation take your body. arnica supplements for the whole seven days - available at your local health food store. All your meals will be in very small portions and you must drink lots of green tea. Personally, I don’t recommend that you eat any animal SUGGESTED SNACKS: products prior to surgery.
2. Alcohol is not recommended before or after surgery. 3. You should also avoid the following before surgery as they can hinder healing: • • • • • •
Vitamin E (it thins your blood) Caffeine Nicotine Unnecessary medications High sugar foods and drinks St John’s Wort and Ginko.
ADVICE FROM ANGIE: I know this all sounds very daunting and you will miss your wine and the odd chocolate biscuit, but keep thinking of your end goal, and it’s only for a few days. Most of the ingredients I use can be found in good health food shops or the supermarket. Don’t panic if you can’t find all the right ingredients - even following some of my tips will help you to detox and feel healthy.
Nuts • Avocados • Grapes Pink grapefruit • Goji berries* *(available in Tesco’s)
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PRE-SURGERY EATING PLAN & RECIPES Day 1 Glass of room temperature water with half a squeezed lemon. Breakfast: Goji berry muesli with soya milk and if you’re really hungry towards lunch time some unsweetened natural probiotic yoghurt, Marks & Spencer do a good one. Lunch: Vegetable salad with lightly fried tofu Ingredients: Tofu, tamari (a type of Soy sauce), fresh ginger, spinach, avocado, mung sprouts, beetroot, green beans, red onions, fennel, roasted pine nuts Directions: Marinate the tofu in tamari and ginger for at least 10 minutes. It doesn’t matter if you don’t have much time, just cube the tofu in tamari and finely chopped ginger. While that’s marinating, chop up your vegetable salad consisting of spinach, avocado, mung sprouts, beetroot, green beans, red onions, fennel, roasted pine nuts. Now lightly fry the tofu in olive oil and add to your delicious salad. Afternoon snacks: Sunflower seeds & walnuts
Ingredients: Baking Potato, spinach, mung sprouts, onions, green beans, broccoli, red peppers, fresh ginger, celery pak choi, kale, kelp, soy beans, flax seeds, parsley, beets, liquid amino acids, carrots Directions: First, bake the potato, it takes about an hour. Please don’t use the microwave. Chop up some chives with a smidge of olive oil instead of butter and sprinkle over your potato. The veggies are spinach, mung sprouts, onions, green beans, broccoli, red peppers, fresh ginger, celery, pak choi, kale, kelp, soy beans (you can find them frozen without the shells in your freezer section), flax seeds, parsley, beets, liquid amino acids, and add carrots for sweetness. Put a little bit of each vegetable in the pot and lightly bring to the boil. Add some cayenne pepper to speed up your metabolism. You can either keep the vegetables whole or take them out and puree them, then add back to the water. Don’t forget, you’re keeping this soup in the fridge for the next couple of days for snacking and lunch. This is day 1 without any wine or chocolate, but think of the calories you’re doing without.
Dinner: Your home-made vegetable soup with a baked potato
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PRE-SURGERY EATING PLAN & RECIPES
Day 3 Glass of room temperature water with half a squeezed lemon.
Day 2 Glass of room temperature water with half a squeezed lemon. Breakfast: Melon with unsweetened probiotic yoghurt Lunch: Pasta with kale and coriander pesto sauce Ingredients: Gluten free pasta, 1 bunch of kale, half a bunch of coriander, 4 tablespoons of hemp oil, 2/3 cup flax oil, juice of 2 lemons, half a cup of pine nuts, 1/3 cup of brazil nuts, 1/3 cup of sunflower seeds, 1/3 cup of pumpkin seeds, a squirt or two of liquid amino acids or tamari. Directions: Find a gluten free pasta at your local health food store and cook as directed. Keep this sauce for putting on your vegetables, meats or baked potatoes because the ingredients together help remove toxic chemicals like mercury, lead and aluminium from your body. It’s a great sauce of EFAs (essential fatty acids). This mixture will energise you and lessen your sugar cravings.
and hard to blend. Towards the end of the blending, add your liquid amino acid or tamari. Dinner: Dover/lemon sole with sweet potatoes Ingredients: Dover Sole, sesame seeds, sweet potato Directions: Either fry or grill the fish. If you choose frying, use a little olive oil and sprinkle a little sesame seeds and squirt of lemon juice. If you grill upside down first then when you turn over the fish add the sesame seeds and lemon juice. Chop your sweet potatoes into cubes, bake in the oven with a little olive oil, and serve with your fish. Delicious!
Breakfast: Unsweetened probiotic yoghurt with fresh blueberries Lunch: Split pea soup with sweet potato. This is a classic country split pea recipe without the ham. The soup gradually thickens as it cools so for reheating just add enough water to get the desired consistency. Ingredients: 2 tablespoons of coconut oil (found at your health food store), 1 small onion diced, 1 medium carrot diced, 1 stalk of celery diced, half a fresh ginger root minced, 8 cups of vegetable stock (Kallo organic vegetable stock cubes), 1 cup
of dry green split peas, 1 sweet potato, 1 teaspoonful of powdered rosemary, 1 bay leaf, a pinch of cayenne pepper, 1 tablespoonful of tamari Directions: In a soup pot heat the coconut oil over medium heat, add the carrots, onion, celery and ginger, sauté until the onions are soft. Then add the vegetable stock and green split peas and bring the mixture to the boil. Simmer for 30 minutes or until the peas are almost cooked. Peel and dice the sweet potato, add to the mixture with remaining ingredients. Cook until the potato is soft. Dinner: Our veggie soup with brown rice added You’ve already got your soup in the fridge and find a healthy brown rice and follow cooking instructions. This recipe is simple because lunch was so difficult!
Use your food processor or a good strong blender to blend all the ingredients. First put the lemon juice, pine nuts, coriander and oils into the processor and roughly chop. Then add the brazil nuts, sunflower seeds and pumpkin seeds. Wash the kale and dry thoroughly and chop into as small pieces as possible before adding to the processor. Add handfuls at a time because kale is very coarse
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PRE-SURGERY EATING PLAN & RECIPES
Day 5
Day 4 Glass of room temperature water with half a squeezed lemon.
beets, sprinkle some sunflower seeds and a dollop of pesto sauce.
Breakfast: Red grapes (red ones have more antioxidants) with unsweetened probiotic yoghurt
Dinner: Walnut crusted monkfish with steamed spinach
Lunch: Quinoa with our fabulous pesto sauce
Ingredients: Monkfish, spinach, walnuts, sesame seeds, olive oil
Ingredients: Quinoa, carrots, beets, sunflower seeds, pesto sauce Directions: Cook the quinoa, takes about 15 minutes. Over the quinoa grate some carrots and
Directions: Pulse walnuts in food processor with sesame seeds. Put into a shallow dish, roll monkfish in it, cook in oven and serve with steamed spinach. Drizzle a some olive oil and squeeze a little lemon on it.
Glass of room temperature water with half a squeezed lemon. Breakfast: A salad of blueberries and red grapes smothered in unsweetened probiotic yoghurt Lunch: Lentil soup Ingredients: Half an onion, 2 carrots chopped, 2 stalks of celery, broccoli, 1 cup of brown lentils or other lentils of your choice, olive oil, vegetable stock.
Directions: Put the onions, carrots, and celery into a pan with a little olive oil and cook until tender. Then add 1 cup of lentils, stir in the lentils and make sure they are thoroughly mixed. Add 2 cups of our vegetable stock (Kallo organic vegetable stock cubes). Simmer for 30 minutes. After about 20 minutes, add your florets or broccoli. If you think the soup’s too thick, just add a little bit more water. Dinner: Aubergine stuffed with cloves, pine nuts, fennel and sweet potato Ingredients: Aubergine, cloves, bay leaf, onion, fennel, sweet potato, pine nuts, currants, olive oil Directions: Halve the aubergine and bake flat side down in the oven for about 40 minutes or until tender. While this is cooking, chop up your onion, fennel and sweet potatoes, and cook them in a pan with a little olive oil and all the other ingredients until the fennel and the sweet potato are soft. This should take about 40 minutes by which time your aubergine should be done. Scoop out the centre, add it to the pan contents, mix thoroughly, cover and simmer for 10 minutes. Then put the mixture back into the aubergine skin and enjoy. (I know I’ve been using sweet potatoes a lot, it is because it is a power food and lower in carbohydrates than white potatoes.)
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PRE-SURGERY EATING PLAN & RECIPES Day 6
Day 7
Glass of room temperature water with half a squeezed lemon.
Glass of room temperature water with half a squeezed lemon.
Breakfast: Probiotic yoghurt with bananas
Breakfast: Melon with probiotic yoghurt
Lunch: Our veggie soup with salad of spinach, walnuts, and pine nuts
Lunch: Our veggie soup with sweet potatoes
Ingredients: Spinach, chopped walnuts, pine nuts, hemp oil Directions: Heat up the veggie soup slowly and whilst that’s heating mix your spinach with the chopped walnuts and pine nuts and sprinkle with hemp oil. Dinner: Baked potato with broccoli, tomatoes, pine nuts and fennel Ingredients: Baked potato, fennel, tomatoes, pine nuts Directions: Whilst the potato is baking in the oven (should take about an hour), cook the fennel, tomatoes and pine nuts in a frying pan with a little olive oil. Meanwhile, steam the florets of broccoli, and as soon as they are cooked add to the mixture in the pan. Mix it all together, cover and simmer until the potato is baked. When the potato is done, without burning your fingers, scoop out some of the potato and add it to the pan, mix thoroughly and then put back in your potato skin!
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Ingredients: 1 large sweet potato, olive oil Directions: Cut the sweet potato into cubes, toss in olive oil and bake in the oven. Add them to your reheated soup. Dinner: Plaice with pesto sauce and green beans Ingredients: 1 piece of plaice, 1 tablespoon of our homemade pesto sauce, couple of handfuls of fresh green beans, olive oil Directions: Brush the plaice with pesto sauce, pan fry skin side down in some olive oil. After about 4 minutes turn over for another 4 minutes. While this is cooking, steam your green beans. Serve together and add more pesto to taste.
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POST-SURGERY RECOVERY EATING PLAN & RECIPES
STARTING OUT “Everything went very well” are the best words you’ll ever hear from your surgeon, and following a healthy eating plan after surgery will assist a quick recovery. The following nutrients are directly involved in and contribute to the healing process: • Vitamin C - is essential both before and after surgery, but because it’s also a blood thinner we will get the required amount from fruits and vegetables before and supplement after surgery. • Zinc - the mineral plays a very important role in wound healing so it is important to eat foods high in zinc. • Riboflavin • Thiamine • Vitamin K - plays more of a background role preventing blood clotting. You’ll be very happy to know we’re back to real foods post surgery, and I’ve devised these recipes especially with you in mind.
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We are going to be supplementing post-surgery with the following: • Olive leaf extract • Oregano oil capsules, nature’s antibiotic • Coenzyme Q10 • EFAs (essential fatty acids) • Garlic • Amino acid complex • Vitamin C • Vitamin E
The post-surgery meals will feature a lot of turkey. Turkey is good as it is: • Good for your heart • Good your immune system • An excellent source of niacin which boosts the circulation (very important in healing) • An excellent source of B6 and B12 needed for your energy production during healing • Very rich in zinc, which as you now know is good for tissue healing
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POST-SURGERY RECOVERY EATING PLAN & RECIPES
Day 1 Breakfast: Pineapple, a wonderful anti-inflammatory, and unsweetened probiotic yoghurt Lunch: Healing chicken soup Even though I’ve just sung the praises of turkey, we cannot forget good old-fashioned chicken soup. Ingredients: (serves 4-6 people, adjust as needed) 1 whole chicken (organic, please), 1 leek, 3 carrots chopped, 3 celery stalks chopped, 2 sprigs of fresh thyme, 6 fresh sage leaves, 2 sprigs of fresh marjoram, packet of frozen or fresh corn, sweet potato pealed and chopped, 3 garlic cloves chopped, freshly grated ginger, 2 fresh bay leaves, black pepper, a large handful of parsley finely chopped, 2 litres of vegetables stock (make sure it’s Kallo vegetable stock from the health food store), a little bit of kelp, olive oil Directions: Place large heavy saucepan over low heat and add the chicken with olive oil. Add the leeks, carrots and celery to the pot, keep the heat low enough for a gentle sizzle, when it starts to sizzle add the thyme, sage, marjoram and kelp. Continue to cook gently for 15 minutes then add the corn, sweet potato, garlic and ginger.
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After about 10 minutes make sure all ingredients are in except for the chopped parsley and cover in stock. The liquid should only just cover the chicken. Cook for 1 hour. After 1 hour, take the chicken out, remove the skin, return the chicken plus bones to the pot and simmer for 30 minutes. If the chicken is still intact remove the meat from the bones, shred and set aside, throw away the bones. Taste it and add your flavourings. You can also remove the fat from the top of the pan if you want to. If you think the soup is too thin, bring to a boil to reduce and just before serving return the meat to the pan and cook until it’s warm through. Stir in the chopped parsley and serve. Dinner: Roasted turkey with roasted vegetables Ingredients: Breast and leg of turkey, olive oil, mixed herbs, 2 onions, parsnips, swede, 4 potatoes, head of garlic, lemon Directions: Take a roasting pan, oil the base with olive oil. Rub your turkey with oil, lemon and herbs. Peel and cut the root vegetables into large chunks and toss in oil. Place them around the turkey, put the bulb of garlic under the turkey and roast in a medium oven for 1 hour or until the turkey juices run clear and the vegetables are soft and golden brown. Serve.
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POST-SURGERY RECOVERY EATING PLAN & RECIPES
Day 2
Day 3
Breakfast: Pineapple and papaya juice. Boiled egg with spelt toast
Breakfast: Scrambled eggs with smoked salmon
Lunch: Healing chicken soup left over from yesterday. Dinner: Cabbage, turkey and potato pie Ingredients: 250g of ground turkey (or enough to for an inch thick layer in the dish), olive oil, 1 small white cabbage, half a bunch of kale, either regular potatoes or sweet potatoes or a mixture of both, 1 cup of chopped fennel, 1 cup of chopped red onion, cayenne pepper to taste Directions: Boil the potatoes and while they are boiling shred the cabbage and blanch in boiling water for about 4 minutes. Drain. Oil an oven-proof dish and set aside. Sauté the fennel, red onion and kale for about 4 minutes or until soft. Add the ground turkey to the pan and sauté for another 2 minutes. When the potatoes are done, drain and mash. Try not to use any butter in the mashing. In your oven dish put a layer of cabbage and then a layer of the turkey mix. Continue layering and finish with a layer of mashed potatoes. Cover tightly and cook for about 1 hour on a medium heat. Enjoy this - it’s one of my favourites.
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Lunch: Quinoa with pesto and spinach Directions: This is the same as we had pre-surgery, but we’re adding spinach. Cook the quinoa, which takes about 15 minutes. Grate some carrots and beets over the quinoa. Also sprinkle some sunflower seeds and a handful of spinach and add a dollop of pesto sauce to suit. Dinner: Roast turkey and vegetable stuffed peppers Ingredients: Enough turkey for however many people are going to have dinner, 2 peppers, spinach, onions, soy beans, sesame oil, sesame seeds, fresh ginger Directions: Whilst the turkey is roasting in the oven, chop the onions, ginger and one pepper (and save the other one for stuffing). Cook them lightly in sesame oil with the spinach and soy beans until tender. Now take the other pepper, cut it in half, take the seeds out and when the turkey is ready to be served stuff the peppers with this delicious mixture. Serve with the turkey and enjoy.
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POST-SURGERY RECOVERY EATING PLAN & RECIPES
Day 5 Breakfast: Muesli with blueberries Lunch: Fried onion, tomato and broccoli omelette
Day 4 Breakfast: Scrambled eggs with chives
Dinner: Penne and pesto bake
Lunch: Beans and greens and garlic soup. This soup is full of antioxidants to address the free radicals in your system.
Ingredients: 1 bag of penne (I would recommend whole-wheat), the pesto sauce from last week, 2 tablespoons of parmesan
Ingredients: 2 tablespoonfuls of olive oil, 1 large onion chopped, 3 stalks of celery minced, 2 medium carrots diced, 1 teaspoonful of liquid amino acid, 4 cloves of garlic, 1 litre of chicken stock (don’t forget it should be Kallo), 2 tins of cooked white beans, a handful of chopped spinach, kale and kelp, fresh ground pepper and freshly grated parmesan cheese
Ingredients for tomato sauce: 1 red pepper, 1 small red onion chopped, 2 cloves of garlic chopped, some olive oil, a pinch of cayenne pepper, 1 can of organic chopped tomatoes
Directions: Heat the oil in a large soup pot over a low heat. Add the onions, celery and carrots. Cook for 10 minutes. Then add the stock and the amino acid and bring to a boil. Cover, lower the heat to a simmer, cook for 15 minutes or until the veggies are tender. Add the beans, garlic and as much of the greens as you can fit in the pot, cover and wait a few minutes for the greens to wilt. When there is room, add more greens. Mix it all together. Cook until the consistency is to your liking and when you serve, sprinkle with parmesan cheese.
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Directions: First cook your penne pasta. Meanwhile, in a sauté pan, add a little olive oil, the onions, garlic and pepper (de-seeded and chopped). Cook until tender. Add a can of chopped tomatoes and a pinch of cayenne pepper. Mix well and let this simmer for 10 minutes. When the pasta is cooked add it to the onion mixture and stir together thoroughly. Add the delicious pesto sauce, enough to your taste, and transfer this mixture to an oven proof dish. Cover with lots of grated parmesan and chopped parsley, and bake in the oven on a medium heat for 20 minutes.
Ingredients: Onions chopped, broccoli florets finely chopped, tomatoes sliced, enough eggs to suit the amount of people (approximately 2 eggs per person) Directions: Steam the broccoli and in the meantime fry the onions in a little olive oil. Once the broccoli is cooked, add it to the fried onions together with the tomatoes. Stir together and let it simmer. In a bowl, whisk the eggs. Tip the mixture out of the pan, then add a little olive oil into the pan and pour in the whipped eggs and leave on a medium heat. Cook for 1 minute until you have an egg base, then add the filling and very carefully fold half of the eggs over to form an omelette. Dinner: Butternut squash salad. Ingredients: 1 butternut squash, organic baby spinach, 1 bunch of asparagus, some goats cheese, ready prepared beetroot, pine nuts and olive oil, half a lemon Directions: Bake butternut squash on medium heat for about 40 minutes or until soft. When done, put to one side to cool. While this is cooling, steam the asparagus, slice the beetroot, scoop out the butternut squash. Place all the ingredients in a large salad bowl. Add the goats cheese, a drizzle of olive oil and lemon juice, toss together, sprinkle over the pine nuts and enjoy.
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POST-SURGERY RECOVERY EATING PLAN & RECIPES
Day 6 Breakfast: Porridge with fruit compote.
Dinner: Grilled wild Alaskan salmon burgers
Lunch: Spiced carrot soup with ginger and sweet potato. Full of fibre, antioxidants and minerals
Ingredients: If you can find some wild Alaskan salmon great, if not use 1 can of wild Alaskan salmon, 2 tablespoons of freshly squeezed lemon juice, 1 tablespoon of Dijon mustard, 1 cup of dry bread crumbs, 1 cup of chopped onions, 2 omega-3 enriched eggs, washed watercress, parsley, tomatoes
Ingredients: 2 pints of vegetable stock (Kallo), 5 thin slices of ginger, 1 tablespoonful of olive oil, 1 onion thinly sliced, 2 large cloves of garlic, 1 teaspoonful of ground cumin, 1 teaspoonful of ground coriander, a pinch of cayenne pepper, a bunch of carrots peeled and thinly sliced, 1 medium sweet potato chopped, 1 pint fresh orange juice, dollop of crème fresh Directions: Heat the vegetable stock in a pan with the ginger slices and put aside but keep warm. Heat the oil in a large pot over medium heat and add the onion. Sauté for 5 minutes, then add the garlic, the cumin, and a few pinches of cayenne pepper. Turn heat to low and cook until the onion is very soft, about 10 more minutes. Add the carrots, potatoes and stock. Bring to the boil, then reduce the heat, cover and simmer until the carrots are soft, probably about 20 minutes. Remove the ingredients from the soup, puree, and then return to the soup. Add the orange juice, allow it to simmer until you are ready to serve with a dollop of crème fresh.
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Directions: Drain and flake the salmon in a large bowl. Combine the lemon juice and mustard. Blend the flaked salmon with the bread crumbs in the bowl. Add the onions, and lemon juice mustard mix. In a small bowl beat your eggs, and then mix into the salmon mixture until well blended. Form this mixture into 4 patties. Then cook on a slightly oiled grill or fry in a pan until golden brown on both sides. Chop the parsley, slice the tomatoes and serve with the watercress as a salad.
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POST-SURGERY RECOVERY EATING PLAN & RECIPES Day 7 Breakfast: Stuffed papaya breakfast Ingredients: 1 ripe papaya, 2 tangerines peeled and segmented, 1 dollop of unsweetened probiotic yoghurt, a handful of currants Directions: Scoop out the papaya and put in a big mixing bowl. Add the currants, the tangerine segments, and the yoghurt, mix together well. Put back in the papaya halves and enjoy. Lunch: Chicken soup (same as the beginning of the week)
Dinner: Baked turkey with curried currant sauce and wilted spinach. You have earned a glass of pinot noir red wine, I say pinot noir because the skins are high in reservatrol, the new antiageing phenomenon. - You heard it here first! Ingredients: Turkey and sauce: 1lb boneless skinless turkey breasts, 1lb carrots, 1 white onion, 2 sprigs of fresh thyme, 1 bay leaf, 2 teaspoonfuls of freshly ground black pepper, 1 cup of vegetable stock (Kallo), 1 teaspoonful of corn starch, 1 tablespoonful of curry powder, 1 cup of currants plumped in warm water and drained. Wilted spinach: 1 teaspoonful of olive oil, 2 teaspoonfuls of minced garlic, 4 cups of fresh spinach leaves, 2/3 cup of long-grain brown rice cooked, 2 tablespoonfuls of flax seeds.
Directions: Pre-heat the oven high. Put the turkey in a deep roasting pan that is just large enough to contain it. Scatter the carrots, onions, thyme and bay leaf around the turkey, sprinkle with pepper, cover it with foil to seal it and bake for about 1hour 45minutes on a medium heat until the juices run clear. Remove it from the oven and let it rest for 15 minutes. Take the breast out of the pan and slice thinly, throw away the bay leaf and the thyme sprigs from the pan. Using a slotted spoon transfer the carrots and onions to a blender. Skim as much fat as possible from the pan juices. Pour the remaining pan juices into a measuring cup. Add enough vegetable stock to measure 2 cups and pour into the blender.
Add the corn starch and curry powder to this mixture and blend at a high speed until smooth. Transfer to a small saucepan, add the currants and cook until the currants begin to pop. Keep warm until ready to serve. To prepare the spinach, in a large frying pan, heat the olive oil over a medium heat and add the cloves of garlic. Cook until soft. Add the spinach and continue cooking until the spinach wilts. Remove from the heat but cover to keep warm. Toss the brown rice with the flax seeds and put on the plate. Cover with the wilted spinach mixture and several slices of turkey. Then pour over the warm turkey sauce and serve.
Advice from Angie: If you are not able to cook any of these delicious recipes or you want a healthy snack at work, Marks & Spencer do an excellent Super Wholefood range and have a wonderful array of suitable foods in their deli department. You could also make your local health food store your new best friend.
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POST-SURGERY RECOVERY EXERCISE PLAN Congratulations You have done something life-changing, so now it’s time to change your life! If you are already an exercise buff you’re excused this lecture BUT if you’re one of those that knows you should but haven’t quite got around to it please read on… Even the minimal of exercise can have a positive effect on your health. Simply walking reduces the risk of heart disease. When you’re fit and exercise regularly, your heart, lungs and blood pressure work the way they are supposed to and for both men and women, it is by far the best anti-ageing treatment in the world. Also it is the best antidepressant because it raises your serotonin levels naturally. Bearing in mind that health and fitness is a process not a destination we arrive at, it is a good idea to make goals. Start with your short-term goal to lose weight and then your long-term goal to be pain-free and comfortable in your skin. This is the perfect time to reach out to your friends to bolster you when it’s too cold or raining, even share a personal trainer. Generally, as a nation, we can be quite lazy when it comes to promoting a healthy lifestyle - for example how many times have you heard a person say “Well I don’t drink”, “I don’t smoke”, “I only have dessert on the weekends” or “I’m a vegetarian”? But rather than focussing on what you don’t do, let’s start thinking about what you can do. Health is our natural state and that natural state is a mind-body connection. Sadly ‘mind’ and ‘body’ have long been separated by a great big thick wall. Following this programme and your surgery, this wall
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POST-SURGERY RECOVERY DAILY EXERCISES should be less of a barrier as you become more aware of how your mind works with your body. For instance, stress, headaches and irritable bowel syndrome can all be contributed to by poor foods choices, or too much alcohol. Comfort foods have a mind-body connection too - think about it... and then think about the following:
These exercises can be done daily for your lymphatic system, your circulation and flexibility:
1
Lie on your back on a soft surface, pull your tummy in hard, pushing your belly button to the floor, pull one knee in towards the chest, then the other one, cross over your ankles, cup your hands over your knees and gently rock backwards and forwards and sideways for a few minutes to loosen up your spine.
2
Sit on the floor, pull in your knees to your chest as far as you can then press your knees outwards with the help of your hands on the inside of your knees. Hold this position for as long as you can, then release your knees, bring them back to the centre and push your heels out until your legs are straight. Repeat this 10 times.
3
Sitting on the floor again, draw your knees up to your chest, then straighten them out not touching the floor. You will only be able to hold for a few seconds, then drop. Repeat this exercise 10 times.
4
Stand up straight, lift your arms up to shoulder height stretched out straight in front of you. Focus your eyes on something straight ahead and keep looking at that while you raise yourself up onto your toes, then back down to flat feet. Do this 20 times.
5
Stand with your feet shoulder width apart, toes facing forwards. As you breathe in deeply, pull in your stomach muscles and exhale bending forwards at the waist, tucking your chin in, release your head towards the floor. If necessary, slide both hands down the front of your thighs helping you stretch towards the floor. If your hamstrings are really tight, bend your knees slightly and hang like a monkey. Make sure you keep your tummy muscles nice and tight, hold this position for a minute, then roll up very slowly, tummy still tight, knees bent, to standing position. Repeat this 10 times.
6
Either standing against a wall or sitting on a hardback chair, legs not crossed, arms hanging down by your side. Take in a deep breath, bring your shoulders up to your ears, and roll them back against the chair or wall and push them down towards the floor. This is your correct spinal position. Now release and see the position you immediately go into, not good is it. So let’s repeat the shoulder roll 10 times.
TOP TIPS FOR MAINTAINING FITNESS AFTER SURGERY: Top tips to pin on your fridge door for when your mind starts to take over in the wrong way and you start making excuses not to work out: • Personal responsibility. You are the only one responsible for your work outs. Plan them and read workout magazines to educate yourself. • Be assertive. Create a mental picture of what you want to look like and how you want to feel. • Confidence. Set goals and achieve them. Talk to other people in the gym. • Commitment. Commit yourself to your workout programme. Ask your friends to help you keep to your goals. • The journey. Enjoy it, it’s all about you. • Rewards. Reward yourself with something special once a month. I know I’ve talked a lot about the gym and if the thought of this is a little daunting for you there are many induction courses for beginners. Then for those who are more inclined to movement, there’s yoga. This ancient form of movement improves your strength, flexibility, balance and posture.
Ok, now you’re ready for your day. Good luck and God bless. Angie Best
0800 090 1364
www.harleymedical.co.uk 0800 090 1364
The Harley Medical Group – Aesthetic and Cosmetic Surgery Limited, Registered Number 08213786 Registered Office: 2 A C Court, High Street, Thames Ditton, Surrey, KT7 0SR
