Your guide to
lowering your
cholesterol
Your handbook contents section 01
Welcome 03 section 02
How to lower your cholesterol section 03
Your diet plan section 04
Recipes to try section 05
Workouts to try section 06
Your exercise plan section 07
Keeping track of your progress section 08
Other useful information
page 2 contents
07 11 17 69 93 97 101
01
Welcome
Welcome
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welcome page 3
About your challenge The first step to lowering your cholesterol begins here but before we get started it’s important to understand what cholesterol is and why we need to get it checked regularly. Cholesterol is a waxy, fat like substance that occurs naturally in the body and plays a vital role in the day-to-day functioning of our cells. However, when cholesterol is raised it can affect our health, and high cholesterol is a major cause heart disease, the biggest killer in the UK.* Six out of ten people in Britain have high cholesterol** but worryingly most aren’t aware of the dangers or have ever had their cholesterol checked. That’s where Flora pro.activ comes in. In January 2014 we challenged the people of Rutland, the UK’s smallest county, to lower their cholesterol in just three weeks by following a fitness and nutrition plan developed and led by a team of experts. At the end of the three week challenge those that took part lowered their cholesterol by an average of 83%. We are now on a mission to inspire the nation to do the same.
Your three-week programme includes: 1. Flora pro.activ products Flora pro.activ products help to lower blood cholesterol*. They contain plant sterols that are naturally found in small amounts in vegetable oils, fruits and vegetables and grains. Plant sterols reduce the amount of cholesterol absorbed by the gut, resulting in lower levels of blood cholesterol. Consuming 1.5-2.4g of plant sterols a day can lower cholesterol by 7-10% in two to three weeks when consumed as part of a healthy diet and lifestyle, with sufficient fruit and vegetables. See page 8 for details.
2. Nutrition Our dietician Jacqui Morrell explains the best foods to eat and which to avoid to lower cholesterol, and how to integrate healthy eating into your everyday routine. You’ll find plenty of inspiration for meal times with suggested recipes from page 17. 3. Fitness Simply increasing physical activity can help lower cholesterol. Our fitness expert Jane Wake recommends which activities are right for you and how much you need to do each week from page 72. 4. Support We’ll be with you every step of the way. This handbook contains practical advice, healthy recipes and exercise programmes you can follow at home. Keep track of your progress using the diet and fitness trackers from page 97.
Let’s get started * As coronary heart disease has multiple risk factors, you may need to improve more than one element of your lifestyle to reduce your overall risk. World Health Organisation (WHO), diet, nutrition and the prevention of chronic diseases: report of a joint who/fao expert consultation, who technical report series 916. geneva, 2003 ** Research conducted among 1,874 UK adults (aged 18+) by Opinion Matters between 20.09.13 – 23.09.13
* Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. Consuming 1.5-2.4g of plant sterols per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables.
page 4 welcome
welcome page 5
page 6 welcome
How to lower your cholesterol
02
How to lower your cholesterol
How to lower your cholesterol At the heart of the Flora pro.activ It Takes a Village challenge is one common goal – to lower every participants’ cholesterol. The good news is that it is relatively simple to lower your number and the contents in this handbook will help you make the changes you need to succeed. Just remember the key things you’ll need to do to get that number down;
Ensure you take your daily dosage of Flora pro.activ products (which we have listed on page 8)
Maintain a healthy diet, low in sat fat. You’ll find some great recipes from page 17
Ensure you exercise regularly; ideally 30 minutes, five times per week. There are also some workouts you can try at home from page 69
how to lower your cholesterol page 7
About Flora pro.activ Flora pro.activ products help to lower blood cholesterol*. They contain plant sterols that are naturally found in small amounts in vegetable oils, fruits and vegetables and grains, however you would need to eat substantial amounts of these foods to get the same amount of plant sterols found in Flora pro.activ products. Plant sterols reduce the amount of cholesterol absorbed by the gut, resulting in lower levels of blood cholesterol. Consuming 1.5-2.4g of plant sterols a day can lower cholesterol by 7-10% in two to three weeks when consumed as part of a healthy diet and lifestyle, with sufficient fruit and vegetables.
How to include Flora pro.activ products in your diet To consume the recommended amount of plant sterols required for cholesterol lowering you need to eat three servings of Flora pro.activ foods every day.
Reduce your cholesterol with 3 servings or 1 mini drink a day
Mix & match 3 servings
or
1-a-day
1 serving equals
or 10 g Enough to spread on 2 slices of bread
250ml 1 glass
You could add a serving of spread to your morning toast and lunchtime sandwiches, or melt it over vegetables for your evening meal. Like other reduced fat spreads, it’s not suitable for baking or frying. Flora pro. activ skimmed milk is ideal on cereal at breakfast time, in your tea, or whenever you feel like it. You do not need to take
100 ml 1 mini
drink with a meal
any more than the recommended daily amount of Flora pro.activ detailed above. Our mini drinks come in four delicious flavours; strawberry, pomegranate & raspberry, mango & cherry, and original flavour. You can enjoy as a drink or as a dessert.
*Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. Consuming 1.5-2.4g of plant sterols per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables.
page 8 how to lower your cholesterol
how to lower your cholesterol page 9
Your cholesterol level Now you know your cholesterol level and you are about to embark on this three week challenge to help try and lower it, make a note below of your number before and after the challenge so you can track just how much you have lowered it! HDL level
LDL level
page 10 how to lower your cholesterol
Total to HDL Ratio
Total Cholesterol
Your diet plan
03
Your diet plan
Nutritional Advice Meet our expert – Jacqui Morrell
Jacqui Morrell is a leading dietician specialising in heart health. She has a wealth of experience from over 25 years in the NHS working in cardiology, cholesterol clinics and cardiac rehabilitation with individuals and families. She believes passionately in a practical approach to health and wellbeing and is able to translate the complexities of nutrition into changes that are easy and enjoyable to follow
Your meal plan for the next three weeks
In this section you’ll find Jacqui’s top tips on what foods to eat and those to avoid to help lower your cholesterol. Healthy eating doesn’t need to be complicated or boring, and Jacqui has suggested some easy, delicious recipes that use Flora pro.activ ingredients to help reduce cholesterol. Choose from our tasty ideas for breakfast, lunch, dinner and snacks every day, and you’ll be right on track for achieving your goal!
your diet plan page 11
General nutrition advice and tips Myths about cholesterol
Most people do not need to avoid foods that contain a lot of cholesterol, like eggs, liver and shellfish. We now know that these foods have much less effect on blood cholesterol than previously thought*. The amount of saturated fat we eat has more effect on blood cholesterol levels than the amount of cholesterol in foods, so it’s important to eat the right fats. You can enjoy eggs, liver and shellfish as part of your balanced diet, as they are low in saturated fat, unless your GP has told you to limit them.
Eating the right fats
The type of fats you eat is really important to help lower your cholesterol levels. Too much saturated fat will increase your cholesterol level, so try to cut back and replace them with ‘good’ unsaturated fats (both polyunsaturated and monounsaturated) whenever possible. ‘Bad’ fats are mostly found in: • Fatty meats and meat products like sausages, burgers, bacon and salamis • Dairy fats including full fat milk, hard cheeses, full fat yogurts and cream • Butter, lard, suet and ghee • Cakes, biscuits, puddings, pies, pasties, pastries and snack foods such as chips, crisps, sweets and chocolate • Palm and coconut oil ‘Good’ fats are mostly found in: • Sunflower, corn, soya, olive and rapeseed oils and spreads made from these oils • Nuts and seeds • Oil-rich fish
* Lee A, and Griffin, B. (2006). Dietary cholesterol, eggs and coronary heart disease risk in perspective. Nutr.B., 31, 21-27.
page 12 your diet plan
Include foods with added plant sterols
In addition to choosing the right fats, you can actively lower your cholesterol levels by eating foods with added plant sterols, such as Flora pro.activ spread, milk or mini drinks. Plant sterols have been shown to lower blood cholesterol, and consuming 1.5-2.4g of plant sterols a day can lower cholesterol by 7-10% in two to three weeks, as part of a healthy diet and lifestyle.
How often should I eat Flora pro.activ foods?
To get the recommended amount of plant sterols required for lowering cholesterol you should have three servings of Flora pro. activ a day. This could be one mini drink, or three servings of spread or milk. One serving is about two teaspoons (10g) of spread or one glass (250ml) of milk. You do not need to take any more than three grams of plant sterols a day.
What is a portion?
One portion is equivalent to 80 grams or roughly the size of your fist. Introducing more fruit and vegetables into your diet is easier than you think. For one portion, you could try: • 1 apple, banana, pear, orange or similar medium-sized fruit • 2 plums or similar smaller-sized fruit • Half a grapefruit or avocado • 1 slice of large fruit, such as melon, mango or pineapple • 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned) • 3 heaped tablespoons of pulses, such as lentils, chickpeas or beans (however much you eat, beans and pulses only count as a maximum of one portion a day) • 1 heaped tablespoon of dried fruit e.g. raisins and apricots • A dessert bowl of salad
Eat your 5-a-day
Fruit and vegetables are an extremely important part of our diet as they contain fibre, vitamins and minerals. Swapping fatty snacks for fruit and vegetables can help lower your saturated fat intake and help maintain a healthy cholesterol level. It is recommended that we eat at least five portions of a variety of fruit and vegetables every day.
• 1 handful of grapes, cherries or berries • A glass (150 ml) of fruit juice (however much you drink, fruit juice only counts as a maximum of one portion a day)
your diet plan page 13
What counts toward my 5-a-day?
Almost all fruit and vegetables count towards your 5-a-day. Fresh, dried, frozen, chilled, canned, 100% juice and smoothies all count. Fruit and vegetables don’t have to be eaten on their own. You can include any vegetables found in soups, stews, sandwiches and other dishes, e.g. half a tin of tomatoes can count as one portion. Potatoes and other related vegetables such as sweet potatoes, yams, cassava and plantain do not count. This is because they are classified as starchy foods. However, you should still include them as part of a healthy diet.
Base your meals on starchy foods, especially whole grains
It’s important to eat starchy foods like bread, rice, potatoes and pasta. They should be a part of every meal. You should try to eat whole grain varieties whenever you can. Whole grains have many benefits as they contain fibre, vitamins and minerals. Examples of whole grains: wholemeal bread, pitta and chapatti, whole wheat pasta and brown rice, whole grain breakfast cereals, oats, whole grain crackers and crisp breads.
page 14 your diet plan
Don’t forget there’s also plenty of fibre in fruit and vegetables, oats, seeds, nuts, beans and pulses too. Oats, beans and pulses are also low in saturated fat and can help maintain healthy cholesterol levels.
Cut down on salt
Eating less salt can help you maintain a normal blood pressure, which is another risk factor for heart disease. We should have no more than 6 grams of salt a day (about a teaspoon). This includes the salt we eat in foods we buy and the salt we add during cooking and at the table. Three quarters of the salt we eat is ‘hidden’ (in ready-prepared or processed foods, takeaways and restaurants) and about a quarter is added during cooking or at the table. Avoid adding salt as much as possible and flavour your food with pepper, lemon juice, herbs and spices instead. Always read the nutrition information on food labels and menus, and choose lower salt options.
ealthy h r o f s p i t n te Jacqui’s top the next three weeks: eating over
1
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2
3 4
5
Switch to lower fat dairy products – such as semi-skimmed, 1% or skimmed milk, reduced-fat hard cheeses, cottage cheese and lower fat or ‘light’ cheese spreads. Always grate cheese to make a small amount go further. Use low fat yogurts or lower fat fromage frais as a great alternative to cream in recipes and on puddings.
ng , ying , try baki Instead of fr ng , steaming, hi ac grilling, po microwaving. stir-frying or Choose lean red meat whenever possible. Trim off visible fat and drain off any fat when cooked. Chicken and turkey are good choices but remove the skin. Try cutting down on processed meat (like sausage rolls, pies, pasties and burgers) and choose leaner alternatives. You can make your own homemade burgers from lean mince. increasing Reduce meat in dishes by adding s, ble eta veg of the amount peas) or pulses (beans, lentils and rn. Try to choose soya mince or Quo s. day ree at-f me e have som
6 7 8 9
Have two portions (140g is a portion) of fish a week. One should be white fish and one should be oil-rich such as salmon, mackerel, trout, fresh tuna or tinned salmon, sardines and pilchards. White fish are low in fat and oil-rich fish contain omega-3 fats that can help maintain a healthy heart.
Cut down on cakes, biscuits, pastries, chocolates, sweets and crisps. Snack on fresh fruit, dried fruit, vegetable sticks, a handful of unsalted nuts, plain biscuits, bread sticks, or plain popcorn instead.
Choose oven chips instead of deep-fried chips.
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10
Read food labels and check their saturated fat content. Choose the variety with the lowest saturated fats.
your diet plan page 15
page 16 your diet plan
Recipes to try 04
Recipes to try
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Why not try toasting slices of fruit loaf, a currant bun, crumpets, English muffins or bagels? Cover with Flora pro.activ spread and top with fresh fruit, jam, honey or marmalade
d can’t face early start an ious If you have an not take one of our delic k hy breakfast, w work with you, for a quic to Mini Drinks ee breakfast fr le ss ha d an Microwaved porridge or instant oat cereal make a quick hot breakfast. Use Flora pro. activ skimmed milk and sprinkle with cinnamon, dried fruit, tinned prunes or frozen berries
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Make a smoothie by blending your favourite fruit with Flora pro.activ milk
e ore time at th If you have m cooked breakfast, a weekend for ier cooking th then use heal ached eggs po methods, e.g. n instead of co and grilled ba an bacon and le se oo Ch d. frie eat free usages or m lower fat sa ch as Quorn or su alternatives hrooms matoes, mus wards soya. Add to to t un co to s or baked bean joy this special En your 5-a-day. legrain toast ho treat with w tiv Flora pro.ac spread with Breakfast is a good time to eat fish too. Try salmon with your scrambled eggs or traditional kedgeree or kippers. Why not try our delicious ‘scrambled egg with spinach and smoked salmon’ recipe on page 19 as a brunch idea!
recipes to try page 17
Scrambled egg with spinach and poached salmon 30
1
time
easy
2 serves
Ideas for lunch There are lots of delicious ways to eat cholesterol-lowering foods that will satisfy vegetable lovers and meat eaters alike. You’ll find full instructions for each recipe on the links below. For those recipes that include Flora pro.activ spread, remember that one portion is around 2 teaspoons so you don’t need to add more than this to a single meal. For a reminder of how much Flora pro.activ you should be consuming each day, refer back to page 9.
Generally we don’t eat enough fish so this is an easy way of getting some into your diet. Salmon is an oil-rich fish containing omega-3 fats that help to maintain heart health. Spinach counts towards your 5-a-day. Vegetarian alternative: If you’re vegetarian or have a fish allergy your main sources of omega-3 fats are nuts, seeds and their oils, or spreads made with their oils. Ingredients: 2 slices (about 35g each) smoked salmon 4 tsps Flora pro.activ Buttery or Light 4 eggs 400g fresh spinach 500g new potatoes, peeled ½ tbsp olive oil Black pepper
page 18 recipes to try
method: 1. Cut 1 slice of salmon into small pieces. Place into a small bowl and mix with the Flora pro.activ and black pepper to taste. Halve the other slice of salmon. 2. Peel the potatoes and cook them for about 10 minutes in boiling water until they are done. 3. Meanwhile, heat a large saucepan with a heavy bottom and pour in the oil. Beat the eggs, season with black pepper and pour them into the saucepan. 4. Cook over a low heat, stirring all the time, until almost set. Add ¼ of the spinach and keep stirring until it has wilted. Remove the pan from the heat, stir in the salmon mixture and adjust the seasoning. Set aside and keep warm. 5. Quickly stir-fry the remaining spinach in a frying pan until wilted. 6. Place the halved salmon slices on 2 plates, spoon the scrambled eggs on top and serve immediately. Serve with the boiled potatoes and extra spinach on the side.
recipes to try page 19
Roast chicken, tomato and horseradish wrap
This is a quick and easy recipe for lunch and provides a welcome change from sandwiches. Made from chicken (skin removed) which is low in saturated fat and helps to maintain cholesterol levels. It is layered with lettuce, cherry tomatoes and mixed sprouts all counting towards your 5-a-day. Wholegrain tortillas help increase your fibre intake too. Vegetarian alternative: Replace the chicken with houmous. Ingredients: 150g skinless roast chicken breast 20 cherry tomatoes 10 fresh chive sprigs 1 tsp creamed horseradish 4 tsps Flora pro.activ Buttery or Light 2 multi-grain tortillas 60g lettuce leaves 50g mixed sprouts Black pepper
page 20 recipes to try
Spicy chicken wraps and roasted onion and red pepper spread 10
1
time
easy
2 serves
method: 1. Finely shred the chicken. 2. Quarter the cherry tomatoes. Finely chop the chives. Place in a small bowl with the horseradish and Flora pro. activ and mash together with a fork. Add the chicken and black pepper to taste. 3. Spread the chicken and horseradish mixture evenly over the wraps. Top with lettuce leaves, tomatoes and mixed sprouts. Fold the wraps around the filling. Place on 2 plates and cut in halves.
Chicken is a good low saturated fat meat choice to put in this tortilla. The onion, chilli and salad mix boost your intake of vegetables, and the chilli and curry powder spice up the flavour so there’s no need to add more salt. Vegetarian alternative: Use tinned pulses and beans such as chickpeas, Quorn or a soya meat alternative. Ingredients: 1 tbsp sunflower oil 1 onion (about 80g) 1 small red pepper 1 small chilli pepper 150g boneless chicken breast 1 tsp hot curry powder 4 tsps Flora pro.activ Buttery or Light 1 tsp lemon juice 2 multi-grain tortillas 100g salad mix with lettuce and carrots
105
1
time
easy
2 serves
method: Extra: Hand blender, cling film, rolling pin 1. Preheat the oven to 220°C, 200°C fan, gas mark 8. 2. Lightly oil a small baking tray with the sunflower oil. Place the onions (skin on), red pepper and chilli pepper into the tray and roast in the oven for 60 minutes. When cool enough to handle, remove the onion skin. Trim and deseed the roasted red pepper and remove the skin. 3. Lightly oil the chicken, place between 2 sheets of cling film and beat with the rolling pin until flat. 4. Rub the chicken all over with the curry powder. Once the vegetables have cooled completely, preheat a grill pan or grill. Grill the chicken for about 8 minutes until brown and cooked through. Pull the chicken into thin strips and fill the wraps with the chicken and veg mixture, fold and put on two plates.
recipes to try page 21
Salmon rillette
Salmon is a good source of omega-3 fat, which is important for maintaining good heart health. Mixing smoked salmon with cooked fresh salmon is a good way to lower the salt content of the dish, as smoked salmon contains more salt than fresh salmon. Use fresh crusty wholemeal bread to increase the fibre in the dish. Ingredients: 55g smoked salmon trimmings, chopped roughly 100g salmon fillet, cooked 1 small shallot, finely chopped (35g) 20g (¾ oz) Flora pro.activ 1 dessertspoon lime juice ¼ teaspoon brown sugar 1 dessertspoon green peppercorns, crushed coarsely 1 tablespoon chopped fresh parsley
page 22 recipes to try
Quinoa salad with garlic bread 25
1
time
easy
2 serves
method: 1. Place all the ingredients together in a mixing bowl and gently break up the cooked salmon so that it still retains some texture. 2. Place in small ramekins and chill for 30 mins. Serve garnished with fresh herbs and with crusty bread.
Making your own garlic bread is a great way to use one of your Flora pro.activ servings and also lower the saturated fat content of the garlic bread (the spread is lower in saturated fats than butter). The quinoa contains flaked almonds that are low in saturated fat, as well as dried apricots and yellow pepper adding to your 5-a-day. Choose wholegrain crusty bread to increase your fibre intake. Ingredients: 100g quinoa (with ¾ pint boiling water) 30g flaked almonds 60g dried apricots, finely chopped 100g pomegranate seeds ½ yellow pepper, finely chopped Juice and zest ½ orange ½ tsp white wine vinegar Twist of pepper 20g Flora pro.activ Buttery spread 1 clove garlic, crushed 2 thick slices crusty bread Fresh coriander or thyme to garnish
30
1
time
easy
2 serves
method: 1. Cook the quinoa as per instructions, and cool for a few minutes. 2. Mix the quinoa, almonds, apricots, pomegranate seeds and pepper in a large bowl. 3. Stir the orange juice and zest, vinegar and black pepper through the salad mixture. 4. Rub two slices of bread with garlic. Toast until brown, then spread each slice with half of the Flora pro.activ Buttery. 5. Serve the salad with the garlic bread and enjoy!
recipes to try page 23
Mushroom and parmesan filo tart
Filo pastry is a good choice for baking as it contains less fat and saturated fat than other kinds of pastry, such as short crust or flaky pastry. Mushrooms, spinach and red pepper all help to boost your 5-a-day, and pine nuts and flaked almonds contain good unsaturated fat to help to maintain cholesterol levels. Use two teaspoons of Flora pro.activ spread on your crusty bread to get one serving of Flora pro.activ. Ingredients: ½ packet filo pastry 25g Flora Buttery spread, melted 140g button mushrooms, sliced 1 red pepper, diced Handful baby spinach leaves, roughly chopped 1 clove garlic, crushed 25g pinenuts or flaked almonds 50g grated Parmesan cheese 2 medium eggs beaten with 2 tbsps Elmlea single cream
page 24 recipes to try
32
2
time
medium
Chicken and pesto open sandwich 6
serves
method: 1. Preheat oven to 190°C (180°C fan oven) gas mark 5. 2. Cut the pastry into 18 squares all larger than a muffin case. 3. Brush the muffin tin with a little melted Flora Buttery and then brush the pastry on each side. Line the muffin tins with the pastry. 4. Sauté mushrooms and pepper in remaining melted Flora Buttery for 2 to 3minutes. 5. Add the spinach, garlic, pinenuts and cheese and mix well. Divide between the filo cases and spoon over the egg mix. 6. Bake in oven for 15 to 20 minutes until just set. 7. Serve with crusty bread, spread with Flora pro.activ Buttery spread, and salad. TIP: You can store any extra portions in the fridge for 2–3 days.
Chicken is a good choice because it is low in saturated fat and this will help to maintain healthy cholesterol levels. Rye and granary bread will boost your fibre intake. Vegetarian alternative: Use a tomato and reduced fat cheese topping instead of chicken.
10
1
time
easy
2 serves
Ingredients: 25g (1oz) Flora pro.activ spread 1 small clove garlic 2 handfuls fresh basil 25g (1oz) finely grated Parmesan cheese 2 large slices of bread, e.g. rye, granary 100g (3½oz) cooked sliced chicken Handful rocket leaves 25g (1oz) toasted pine nuts
method: 1. Place the spread, garlic and basil in a food processor and blend until smooth. 2. Add the Parmesan and mix in. 3. Spread the pesto over the bread and top with the rocket, chicken and pine nuts.
recipes to try page 25
Bavarian leek and ham soup
Making homemade soup is easier than you think and provides a great warming lunch, starter or snack in cold winter weather. By making your own soup you can reduce salt by choosing not to add salt to the recipe or choosing lower salt stock cubes. Add plenty of flavoursome vegetables to the soup to help reach your 5-a-day. Vegetarian alternative: Leave out the ham and replace with potatoes for a classic leek and potato soup. Use two teaspoons of Flora pro.activ spread on your crusty bread to get your one serving of Flora pro.activ.
page 26 recipes to try
Coronation chicken sandwich 30
2
time
medium
4 serves
Ingredients: 1 tbsp Flora Cuisine 1 small onion, peeled and finely chopped 2 small leeks, washed and chopped 25g (1oz) plain flour 300ml (½ pint) semi skimmed milk 1 Knorr Chicken Stock Cube dissolved in 600ml (1 pint) boiling water 100g (3½oz) ham, diced Freshly ground black pepper
method: 1. Heat the Flora Cuisine in a large saucepan. Gently sauté the onions and leeks for about 5 minutes until softened. Stir in the flour and cook for 1 minute. 2. Add milk and stock gradually, stirring continuously. Stir in the ham. Bring to the boil, and simmer for 15–20 minutes. Season with pepper to taste. 3. Serve with crusty bread spread with Flora pro.activ Light.
Chicken and low fat yogurts are low in saturated fat, and light mayonnaise has less saturated fat than regular mayonnaise. Wholemeal or granary bread help to boost your fibre intake. Vegetarian alternative: Use tinned chickpeas, thinly sliced tofu or a meat alternative such as Quorn.
5
1
time
easy
1 serves
method: 1. Mix the first six ingredients together in a bowl. 2. Spread the bread with Flora pro.activ and cover one slice with the spinach and onion. 3. Top with the chicken filling and sandwich together with remaining slice of bread. (Tip: for a change, replace the apricot jam with mango chutney.)
Ingredients: 2 tsps Hellmanns Light Mayonnaise 1 tsp natural low fat yogurt ¼–½ tsp mild curry powder, according to taste ½ tsp apricot jam or 2 dried apricots, chopped 1 tbsp chopped fresh coriander 55g cooked chicken, sliced or cubed 2 slices wholemeal or granary bread 10g Flora pro.activ spread Handful baby spinach leaves A few fine slices of red onion
recipes to try page 27
Sardines on toast
Tinned sardines are a useful and inexpensive source of omega-3 fats that help to maintain heart health. Vegetarian alternative: Baked beans and Flora pro.activ spread on wholegrain toast. Ingredients: 120g can sardines in tomato sauce or spring water 2 thick slices of granary or wholemeal bread 20g Flora pro.activ Light 1 clove of garlic, cut in half 1 medium tomato, sliced Handful of watercress or rocket Splash of balsamic vinegar glaze
13
1
time
easy
2 serves
Tuna sandwich with red pepper and spring onion 1 easy
2 serves
method: 1. Toast the bread and then rub with the cut garlic. Spread with the Flora pro.activ. 2. Arrange the tomato slices over the bread and top with the sardines, either in fillets or broken up with a fork. Finish with the watercress, sprinkled with balsamic vinegar.
This sandwich (two slices of bread) with Flora pro.activ spread provides one Flora pro.activ serving. The tuna filling is low in fat and saturated fat. It is better to choose tuna tinned in spring water than brine to help keep your salt intake down. Adding red pepper, spring onion and lettuce gives the sandwich a crunchy filling and goes towards your 5-a-day. Vegetarian alternative: Swap tuna for cottage cheese or reduced-fat cheese spread. Ingredients: 1 lemon 25g red pepper 1 spring onion 50g tuna (drained) 4 tsps Flora pro.activ Buttery or Light ½ tbsp tomato ketchup Hot pepper sauce (e.g. Tabasco) 4 slices wholewheat bread 6 small lettuce leaves
page 28 recipes to try
10 time
method: 1. Finely grate the rind off ¼ of the lemon. Squeeze the lemon. 2. Deseed the red pepper. Finely chop the red pepper and spring onion. 3. Place the flaked tuna into a bowl with the Flora pro.activ and mash with a fork. Stir in the ketchup, half the red pepper and spring onion, the lemon rind, a few drops of lemon juice and hot pepper sauce and black pepper to taste. 4. Spread the tuna mixture over 2 slices of bread. Place the lettuce leaves on top. Sprinkle the remaining red pepper and spring onion on top and drizzle with a few drops of lemon juice. Top with the other 2 bread slices. 5. Halve the sandwiches diagonally and place them on 2 plates.
recipes to try page 29
Roast tomato and avocado bruschetta
Avocados contain more fat than most vegetables but are rich in ‘good’ unsaturated fat that helps to maintain healthy cholesterol levels. Both avocados and tomatoes count towards your 5-a-day. Ingredients: 24 cherry tomatoes 1 tsp olive oil ½ small red onion 6 fresh coriander sprigs ½ small avocado 3 tsps lemon juice 4 tsps Flora pro.activ Buttery or Light Ground chilli 6-8 slices of multi-grain baguette Black pepper
page 30 recipes to try
Chicken tacos with tomato salsa and bean salad 35
1
time
easy
2 serves
method: 1. Preheat the oven to 160°C fan, gas mark 4. 2. Lightly grease a small baking tray with the olive oil. Place the tomatoes in the tray and roast for 25 minutes in the preheated oven. Use hot or cold. 3. Finely chop the onion. Roughly chop the coriander. Halve, destone and peel the avocado. Sprinkle with 1 tsp lemon juice. 4. Using the hand blender, whizz together the Flora pro.activ, avocado and half the coriander. Stir in the onion. Season with black pepper and ground chilli. Add 1–2 tsp lemon juice to taste. 5. Toast the slices of baguette. Place the slices of baguette on 2 plates. Spread with the avocado spread and place the roasted cherry tomatoes on top. Sprinkle with the remaining coriander and dust with a little black pepper. Serve immediately.
Chicken is a low saturated fat lean meat choice, which helps to maintain a healthy cholesterol level. The kidney beans and sweet corn are high in fibre. Ingredients: 3 ripe tomatoes 1 small red onion 1 garlic clove 6 fresh coriander sprigs 1½ limes 200g kidney beans (tinned) 100g sweetcorn (tinned) Chilli powder 1 tbsp hot pepper sauce (optional) 150g skinless boneless chicken breast (or minced chicken) 4 tbsps Flora pro.activ Buttery or Light 6 taco shells
20
1
time
easy
2 serves
method: 1. Preheat the oven to140°C fan, gas mark 3. 2. Chop the tomatoes into very small pieces. Peel and finely chop the onion and garlic. Roughly chop the coriander. 3. Grate the lime rind. Halve the lime. Squeeze 1 lime half and cut the remaining half into 2 wedges. 4. Rinse and drain the beans and corn. 5. For the bean salad, mix the beans, corn, two-thirds of the chopped tomato, half the onion, half the coriander and half the lime juice and a pinch of chilli powder together. Add the hot pepper sauce (if using). Place in the fridge and leave for the flavours to mingle. 6. For the salsa, mix the remaining tomato and onion with half the garlic, half the remaining coriander, 2 tsp lime juice and a pinch of chilli powder. 7. Finely chop the chicken – you want it to resemble minced meat. Mix with ½ tsp chilli powder and the remaining garlic. Place the taco shells in the preheated oven according to the packet instructions. 8. Mix the Flora pro.activ, lime rind, a few drops of lime juice and ½ tbsp. coriander together in a small bowl. 9. Stir-fry the chicken in a dry, non-stick wok for 5–6 minutes. Turn off the heat, stir in the lime mixture and leave for 1 minute. Adjust the seasoning. 10. Fill the warm taco shells with chicken and tomato salsa. Sprinkle with the remaining coriander. Serve them with the lime wedges on 2 plates. Eat the tacos with the bean salad. recipes to try page 31
Grilled flatbreads with tomato and kidney bean topping
Beans and pulses are high in fibre and low in saturated fat, and make a great alternative to meat. They also count towards your 5-a-day. They include baked beans, red, green, yellow and brown lentils, red kidney beans, black eyed peas and chickpeas. Try adding pulses to salads, soups, casseroles and meat dishes to add extra texture and flavour. Ingredients: 1 courgette (or ½ courgette and ½ aubergine) 1 yellow pepper 125g cherry tomatoes ½ tbsp olive oil 1 small bunch mixed fresh herbs (e.g. dill, chives and/or parsley; 10g) 4 tsps Flora pro.activ Buttery or Light 5 tbsps kidney beans, rinsed and drained 3 sundried tomatoes 1 spring onion 1 large flatbread Black pepper
page 32 recipes to try
Jacket potato with Mexican cheese topping
20
1
time
easy
2 serves
method: Extra: Hand blender 1. Preheat the grill. 2. Slice the courgette. Deseed the pepper and slice into pieces. Halve the cherry tomatoes. 3. Brush the vegetables lightly with the olive oil and grill for a few minutes until golden brown. Turn every now and then. Sprinkle with black pepper. Halve the courgette slices. Use hot or cold. 4. Roughly chop the herbs. Rinse and drain the kidney beans. Soak the sundried tomatoes in water. 5. Using the hand blender, whizz together the Flora pro.activ, kidney beans, sundried tomatoes and spring onion. Add half the herbs and black pepper to taste. 6. Divide the flatbread in 2 and place on 2 plates. Spread with the tomato and bean topping. Arrange the grilled vegetables on top. Sprinkle over the remaining herbs and black pepper. Fold over and serve immediately.
Jacket potatoes are always a good standby and can be cooked in the oven or quickly in a microwave oven. Melting Flora pro.activ over vegetables is a good way to enjoy your Flora pro.activ spread if you do not eat a lot of bread. Grating cheese makes a small amount of cheese go further. There are lots of tasty toppings for jacket potatoes don’t forget to add Flora pro.activ spread. Ingredients: 2 large floury potatoes (about 200g each) 1 tsp cumin seeds 1 small lime 4 fresh coriander sprigs 2 tbsps grated aged Gouda or Cheddar cheese 4 tsps Flora pro.activ Buttery or Light Chilli powder Black pepper
105
1
time
easy
2 serves
method: Extra: Tinfoil 1. Preheat the oven to 200°C fan, gas mark 7. 2. Scrub the potatoes, pierce the skin all over with a fork and tightly wrap each one in a sheet of tinfoil. Place on a baking sheet and bake for 90 minutes. After 75 minutes, take the baking sheet out of the oven and carefully remove the tinfoil. Place the potatoes back in the oven. 3. Meanwhile, toast the cumin seeds for 2 minutes in a dry non-stick frying pan and leave to cool. Check if the potatoes are done by sticking a fork into them. If necessary, bake for a few more minutes. 4. Finely grate the lime rind. Halve the lime. Squeeze one half and cut the other into 4 wedges. Finely chop the coriander. Place in a small bowl with the cumin, lime rind, a few drops of lime juice, cheese and Flora pro.activ spread and mash together. Season with chilli and black pepper. 5. Cut the potatoes in a cross and fluff up the insides with a fork. Spoon in the topping. Close the potato up again so the topping can melt into the potato. Place on 2 plates with the lime wedges next to them and serve immediately. 6. Serve with grilled fish and a green bean salad.
recipes to try page 33
Cream of onion soup with roasted garlic and parsley cream 25
1
time
easy
2 serves
Ideas for dinner Make dinnertime exciting and nutritious with our tasty selection of healthy recipes. Try making larger batches and use leftovers for lunch or dinner the next day. For those recipes that include Flora pro.activ spread, remember that one portion is around 2 teaspoons so you don’t need to add more than this to a single meal. For a reminder of how much Flora pro.activ you should be consuming each day, refer back to page 9.
This is packed with vegetables and beans that count towards your 5-a-day, plus the beans are high in fibre and low in saturated fat. Ingredients: 2 onions (about 150g in total) 2 garlic cloves 2 tbsps olive oil 1 tsp thyme leaves (fresh or dried) 500ml skimmed milk 1 low sodium beef or vegetable stock cube 6 fresh parsley sprigs ½ tbsp French mustard 4 tbsps Flora pro.activ Buttery or Light Black pepper
page 34 recipes to try
method: Extra: Hand blender or a food processor 1. Peel and very finely chop the onion and garlic. 2. Heat the oil in a deep saucepan. Gently sweat the onion and garlic for 4 minutes without too much colouring. Remove 2 tbsp onion and garlic and keep to one side. Add the milk, thyme and stock cube to the saucepan. Bring to the boil, stir until the stock cube has dissolved then simmer for 15 minutes. Stir regularly. 3. Finely chop the parsley. Keep 2 tbsp to one side. Mash the rest in a small bowl with the reserved 2 tbsp onion and garlic, the mustard and Flora pro.activ. Season with black pepper. 4. Take the soup off the heat. Stir in the Flora pro.activ mixture. Puree the soup with the blender or food processor. 5. Divide the soup over 2 bowls, sprinkle with the reserved parsley and serve immediately. 6. Serve with wholewheat French baguette.
recipes to try page 35
Root vegetable broth
Serve this with crusty bread and Flora pro. activ to count towards your daily Flora pro. activ intake. The broth is brimming with vegetables including high fibre lentils and pearl barley. A great way to get your 5-a-day and sure to please non-vegetarians too! Ingredients: 25g (1oz) Flora Buttery 1 onion, sliced 1 clove garlic, chopped 450g (1lb) mixed diced vegetables, e.g. carrots, leeks, parsnips 600ml (1 pint) Knorr vegetable stock, made with 1 reduced salt stock cube 400g can lentils, drained 50g (2oz) pearl barley 450ml (¾ pint) semi skimmed milk
page 36 recipes to try
50
1
time
easy
4 serves
Oven baked salmon with a dill glaze 20
1
time
easy
2 serves
method: 1. Heat the Flora Buttery in a large saucepan and fry the onion and garlic for 2 to 3 minutes. 2. Add the mixed vegetables and pearl barley with the stock and milk and bring to the boil. Cover and simmer for 30 minutes. 3. Add lentils and heat to a simmer. Add a little more stock if too thick. 4. Serve with crusty bread spread with Flora pro.activ Light.
Salmon contains omega-3 fats that help to maintain heart health. Ingredients: 3 fresh dill sprigs 3 fresh parsley sprigs 3 fresh chive sprigs 1 tsp French mustard 4 tsps Flora pro.activ Buttery or Light 2 thick salmon fillets (150g each), skin on 1 lemon Black pepper
method: Extra: Greased shallow oven dish with lid or tinfoil to cover the dish 1. Preheat the oven to 200°C fan, gas mark 8. 2. Finely chop the dill, parsley and chives. Place them in a bowl, add the mustard and Flora pro.activ and mash with a fork. Season with black pepper. 3. Place the salmon, skin down, into the oven dish. Squeeze over the lemon. Cover the dish and bake in the preheated oven for about 10 minutes (thicker pieces of salmon may take a few minutes longer). 4. Remove the dish from the oven. Spread the dill glaze over the salmon. Cover and leave for 2 minutes. 5. Serve the glazed salmon on 2 plates immediately.
recipes to try page 37
Nutty pesto plaice
Plaice is a white fish that is low in saturated fat. Nuts like cobnuts or hazelnuts are high in unsaturated fat too. Ingredients: 2 plaice fillets (300g) 2 tbsps cobnuts or hazelnuts, finely chopped 2 tbsps Parmesan cheese, finely grated ½ clove garlic, finely chopped 40g (1½oz) breadcrumbs 1 tbsp pesto verde Zest and juice of ½ lemon 10g Flora pro.activ spread
page 38 recipes to try
30
1
time
easy
2 serves
Italian roasted vegetables and fresh pesto pasta 45
1
time
easy
2 serves
method: 1. Place the fish skin-side down in an ovenproof dish. 2. Mix the remaining ingredients except for the lemon juice and Flora pro.activ. 3. Spread over the fish and then bake in preheated oven at 200°C, 180°C fan, Gas mark 6 for 20 minutes or cook under a preheated grill for 8–10 minutes until cooked through. 4. Dot with the Flora pro.activ and serve with a squeeze of lemon juice and some freshly cooked asparagus or a mixed fresh salad.
Roasted vegetables are a tasty way to help towards your 5-a-day. Whole-wheat penne pasta will increase your fibre intake and nuts are a good source of unsaturated fats. Ingredients: 200g wholewheat penne pasta 1 aubergine (about 200g) 1 red pepper 1 small courgette (about 150g) ½ tbsp olive oil 1 tbsp pine nuts 2 sundried tomatoes (soaked in water) 1 bunch fresh basil (about 30g) 1 small bunch fresh parsley (about 15g) 4 tsps Flora pro.activ Buttery or Light Black pepper
method: Extra: Hand blender 1. Preheat the oven to 190°C fan, gas mark 7. 2. Cook the pasta according to the packet instructions, without salt. Drain. 3. Cut the aubergine and pepper into 10 pieces each and the courgette into 6 pieces. 4. Brush the vegetables lightly with the olive oil and place them into a baking dish. Roast them for 25–30 minutes until done. Turn twice during roasting. Sprinkle with black pepper. 5. Meanwhile, toast the pine nuts in a dry frying pan until golden brown. Leave to cool. 6. Put a few basil leaves to one side. Place the sundried tomatoes, remaining herbs, toasted pine nuts and the Flora pro.activ into a bowl and whizz with the blender. Season with black pepper. Stir in a large spoonful of cold water. 7. Add the pesto and roasted vegetables to the pasta and toss well to coat. 8. Divide the pasta over 2 plates, garnish with the reserved basil leaves and serve immediately.
recipes to try page 39
Spaghetti with rocket, walnuts and cherry tomatoes
This is a good vegetarian alternative to spaghetti bolognaise. Whole wheat spaghetti gives a nice nutty flavour and increases your fibre intake. Walnuts make a tasty addition and are high in unsaturated fats that can help maintain healthy cholesterol levels. Whole wheat pasta has 9.0g of fibre per 100g as appose to white pasta which has 0.8g of fibre per 100g. Regulations state that a source of fibre is 3g per 100g and high fibre is 6g of fibre per 100g. Ingredients: 200g wholewheat spaghetti 50g shelled walnuts 6 spring onions 300g cherry tomatoes 1 garlic clove 1 tsp olive oil 50g rocket 4 tsps Flora pro.activ Buttery or Light 2 tsps grated Parmesan cheese
page 40 recipes to try
Spaghetti Bolognese with sundried tomatoes and parmesan
35
1
time
easy
2 serves
method: 1. Cook the spaghetti according to the packet instructions, without salt. Drain. 2. Roughly chop the walnuts. Halve the cherry tomatoes. Finely slice the spring onions. Peel and chop the garlic. 3. Heat the oil in a frying pan. Sauté the tomatoes for 2 minutes. Add the spring onions and garlic and cook for 1 minute. Add the walnuts, spaghetti, half the rocket and black pepper to taste. Mix well and heat for 1 minute. Take the pan off the heat, stir in the Flora pro.activ, cover and leave for 1 minute. Adjust the seasoning. 4. Divide the spaghetti over 2 plates or bowls and sprinkle the rest of the rocket and the Parmesan cheese over it. Serve immediately.
Spaghetti Bolognese is an all-time family favourite and this healthier version uses lean minced meat which will lower the fat and saturated fat content of the dish. Vegetarian alternative: Use lentils, soya mince or Quorn mince. Ingredients: 200g wholewheat spaghetti 1 onion 3 celery sticks + 10 green celery leaves 3 large, ripe tomatoes 3 sundried tomatoes (soaked in water) 1 tbsp Sunflower oil 150g lean minced beef 2 tsps dried mixed Italian herbs ½ beef stock cube 4 tsps Flora pro.activ Buttery or Light 2 tbsps grated Parmesan cheese Black pepper
55
1
time
easy
2 serves
method: 1. Cook the spaghetti according to the packet instructions, without salt. Drain. 2. Peel and finely chop the onion. Finely slice the celery and finely chop the celery leaves. Chop both the fresh and the sundried tomatoes. 3. Heat a high sided, non-stick frying pan. Pour in the oil. Place the mince into the pan and cook for 5 minutes. Add the onion and sliced celery and sauté for 3 minutes. Add all the tomatoes, the dried herbs and black pepper to taste. Crumble over the stock cube and add 150ml hot water. Bring to the boil, turn the heat down and simmer for 15 minutes. (Add more hot water when the sauce gets too dry.) 4. Meanwhile, mix together half the chopped celery leaves, the Flora pro.activ, Parmesan cheese and black pepper to taste. 5. Take the Bolognese sauce off the heat. Stir in the Parmesan mixture. Cover with a lid and leave for 1 minute. 6. Divide the spaghetti over 2 plates or bowls, spoon the Bolognese sauce on top, sprinkle with the remaining celery leaves and serve immediately. Serve with a crispy green salad made with lettuce, basil and celery. 7. Serve with a crispy green salad made with lettuce, basil and celery. recipes to try page 41
Chicken curry
By using more beans and less meat in your dishes not only will you have a great tasting meal but it will also be lower in fat. Vegetarian alternative: Leave out the chicken and increase the quantities of beans and vegetables. Ingredients: 1 onion, sliced 1 tbsp olive oil 1 clove garlic, finely chopped 2.5cm (1 inch) root ginger peeled and grated 1 tsp turmeric 1 tsp curry powder 1 tbsp flour 4 chicken breasts, cut into chunks 400g can chickpeas, drained ½ Knorr Chicken stock cube, dissolved in 300ml boiling water 100g (3½oz) spinach leaves 2 tbsps mango chutney 100ml (3½fl oz) natural low fat yogurt 225g (8oz) basmati rice 1 tsp coriander seeds, toasted 25g (1oz) Flora pro.activ Olive spread A handful of fresh coriander leaves, chopped
page 42 recipes to try
Chickpea and butternut squash tagine 30
2
time
medium
4 serves
method: 1. In a saucepan heat the olive oil over a moderate heat and fry the onion until soft. Then add the garlic, ginger, turmeric and curry powder and fry for 1 minute. 2. Add the flour and cook for 1 minute, then stir in the stock, stirring constantly. Add the chicken and simmer for 10 minutes. 3. Meanwhile cook the rice according to pack instructions. 4. Add the chickpeas to the curry along with the spinach leaves and heat until the spinach leaves have just wilted. Then stir in the mango chutney and natural yogurt. Heat through gently, but be careful not to boil. 5. Drain the rice and stir in the Flora pro. activ spread, coriander seeds and the coriander leaves. Serve with the curry.
This dish is packed with vegetables that count towards your 5-a-day. Toasted almonds are a great source of unsaturated fats. Ingredients: For the tagine: 2 tbsps olive oil 1 large onion, sliced 2 tsps ground coriander 1 tsp ground cumin 1 tbsp grated root ginger 3 garlic cloves, crushed 2–3 tbsps harissa paste 1 small butternut squash, peeled and cut into chunks 2 courgettes, cut into chunks 2 carrots, cut into chunks 85g dried apricots 1 Knorr Vegetable Stock Cube dissolved in 300ml (½ pint) boiling water 400g can chickpeas 20g fresh coriander and mint, roughly chopped
65
2
time
medium
4 serves
Ingredients For the couscous: 250g couscous 500ml boiling vegetable stock 40g (1½oz) Flora pro.activ spread 55g (2oz) toasted almondsts
method: 1. Heat the oil in a large pan, add the onion and gently fry for about 10 minutes until soft. Add the dried coriander, cumin, ginger and garlic, and cook for 1 minute before adding the harissa paste and cooking for a further 2 minutes. 2. Stir in the vegetables and apricots to coat with the spices and then pour in the stock. Cook over a low heat for 25–30 minutes until the vegetables are tender. 3. Meanwhile, place the couscous in a bowl and pour over the boiling stock. Cover and leave to stand for 5–10 minutes until absorbed. Fluff up with a fork and stir through the Flora pro.activ and almonds. 4. Stir the chickpeas into the tagine and heat through for 5 minutes. Add half the herbs and stir through. 5. Serve with the couscous and garnish with the remaining herbs. If there’s any left, you can pop it in the freezer.
recipes to try page 43
Fish pie
Fish pie is a family favourite and contains both white and oil-rich fish. White fish is low in saturated fat and oil-rich fish contains omega-3 fats that help to maintain a healthy heart. The white sauce is made with spread that contains less saturated fat than butter, and semiskimmed milk that has less saturated fat than whole milk. Grating Cheddar cheese makes a small portion go further. Ingredients: 1 small leek, sliced 350g floury potatoes, peeled 100g white fish, e.g. coley, pollock 100g salmon fillet 50g smoked haddock 25g peeled prawns 15g Flora Buttery 15g plain flour 150ml semi skimmed milk 25g Cheddar cheese, grated 20g Flora pro.activ Olive spread ½ tsp Dijon mustard Crusty bread
page 44 recipes to try
Mackerel and Moroccan spices 65
2
time
medium
2 serves
method: 1. Blanch the leek in boiling water for 1 minute, then drain. 2. Cook the potatoes in boiling water. 3. Make a sauce by placing the Flora Buttery, flour and milk in a small saucepan. Stirring constantly, bring to the boil and cook for 1 to 2 minutes until thick and smooth. Stir in half the cheese. 4. Cut the fish into chunks and place in the bottom of an ovenproof dish with the prawns and leeks. Pour the cheese sauce on top. 5. Mash the cooked potatoes and mix in the Flora pro.activ Olive spread and mustard. Fork over the top of the dish, sprinkle with remaining cheese and place in a preheated oven (200°C/gas mark 6) for 25 to 35 minutes. 6. Serve with Flora pro.activ spread on crusty bread.
Mackerel is an oil-rich fish and contains omega-3 fats that help maintain a healthy heart. Flora pro.activ is melted over the egg noodles after they have been cooked and can also be melted over cooked rice, pasta and couscous in other recipes too. Ingredients: 2 mackerel fillets 1 to 2 tsps olive oil Pinch of turmeric ¼ tsp cayenne pepper A few thyme sprigs ½ shallot, chopped 1 small clove garlic, chopped 1 tsp ground cumin 25ml orange juice 100ml tomato juice 200g medium egg noodles 20g Flora pro.activ Olive spread A little orange zest Fresh coriander or thyme to garnish
30
2
time
medium
2 serves
method: 1. First marinate the mackerel. Place in a shallow ovenproof dish and drizzle with a little olive oil, then sprinkle with turmeric and cayenne pepper, rubbing over the fish. Sprinkle over the thyme sprigs and set aside for 30 minutes. 2. Preheat a frying pan. Add the olive oil and fry the shallot, garlic and ground cumin over a medium heat to soften but not brown. 3. Pour in the orange juice and bring to the boil, reducing by around half. Then add the tomato juice and cook for 1 to 2 minutes. 4. Pour the sauce over the marinated fish and place in a preheated oven (180˚C/gas mark 4) for 15 to 20 minutes until the fish is cooked through. 5. Cook the noodles according to pack instructions, drain and toss with the Flora pro.activ Olive spread and orange zest. Serve with fish and garnish with fresh herbs.
recipes to try page 45
Rich beef daube
Choose lean stewing beef for this recipe. If you have time you can let the dish cool overnight and skim any fat from the top to make the dish lower in saturated fat. Vegetarian alternative: Replace the beef with more mushrooms. Ingredients: 20g dried mushrooms, e.g. porcini or mixed 100ml water 3 tbsps vegetable oil 500g stewing steak, cubed 175g baby onions, peeled 2 plain flour 2 garlic cloves, chopped 2cm piece root ginger, grated 100g sundried tomatoes, chopped 1 heaped tsp mixed herbs 200ml red wine 200ml beef stock Pared rind of 1 orange 1 level tsp sugar 175g chestnut mushrooms, quartered
page 46 recipes to try
175
3
time
hard
4 serves
Mixed fish parcels with broccoli and basil topping 30
1
time
easy
2 serves
method: 1. Soak the dried mushrooms in 100ml water for 1 hour. 2. Heat 2 tablespoons of oil in a frying pan. Add the meat and fry lightly until brown. Remove the meat and add the onion to the pan. Fry for 6 to 8 minutes until golden. Return the meat to the pan and stir in the flour, garlic, ginger, tomatoes and herbs. Cook for a couple of minutes and then add the dried mushrooms with the liquid, wine, stock, orange rind and sugar. 3. Bring to the boil, then cover and cook in preheated oven (170°C/150°C fan oven/gas mark 3) for 1½ to 2 hours until the meat is tender. Heat the remaining oil and fry the chestnut mushrooms for 5 minutes. Add to the casserole and cook for a further 15 to 20 minutes. 4. Serve with mashed potato with a knob of Flora pro.activ. Any leftovers can be frozen for another day.
This recipe will help you eat more fish with a mixture of cod, salmon and mussels. The broccoli counts towards your 5-a-day. Ingredients: 400g broccoli 100g fresh salmon fillets 100g fresh cod fillets 300g fresh mussels, shell on 2 tsps lemon juice 1 tbsp pine nuts 40g 1 bunch of fresh basil 4 tsps Flora pro.activ Buttery or Light Black pepper
method: Extra: Hand blender, tinfoil 1. Preheat the oven to 200°C fan, gas mark 7, or light the barbecue. 2. Cut the broccoli into florets and cook for 3 minutes in boiling water. Drain well. 3. Meanwhile, halve the salmon and cod fillets. 4. Tear off 2 large pieces of tinfoil. Divide the broccoli, fish and mussels over the sheets; place in the middle. Drizzle with ½ tsp lemon juice each. Fold the foil over the filling and scrunch the sides together tightly to seal. 5. Toast the pine nuts in a dry frying pan until golden brown. Leave to cool. 6. Put a few basil leaves to one side. Using the hand blender, whizz together the Flora pro.activ, basil, toasted pine nuts and the remaining 1 tsp lemon juice. Season with black pepper. 7. Cook the mixed fish parcels for 15–20 minutes in the oven or on the barbecue. Place them on 2 plates. Carefully open the foil and spoon some basil topping onto the broccoli and fish. Close the foil back up again and leave for 30 seconds. Serve immediately. 8. Serve with baby potatoes.
recipes to try page 47
Wild mushroom risotto
A combination of dried porcini mushrooms and fresh wild mushrooms gives a wonderful flavour to this risotto. This is simple but delicious comfort food and a great choice if you are vegetarian or want a meat-free day. It’s also low in saturated fat as it uses less parmesan cheese than a traditional risotto recipe. The mushrooms count towards your 5-a-day. Ingredients: 10g packet dried porcini mushrooms 1 dsp Flora Cuisine 1 small onion, chopped 1 clove garlic, crushed 1 tsp fresh oregano, roughly chopped 1 tsp fresh thyme, roughly chopped 125g (4½oz) wild mushrooms, cleaned 175g (6oz) arborio rice 750ml vegetable stock made with 1 Knorr Vegetable Stock Cube 30g (1¼oz) Parmesan cheese, grated 20g (¾oz) Flora pro.activ spread Chopped fresh parsley and thyme, to garnish
page 48 recipes to try
Sage and butternut squash risotto 55
1
time
easy
2 serves
method: 1. Soak porcini mushrooms for 30 minutes in just enough boiling water to cover. 2. Heat Flora Cuisine in a large saucepan and sauté onion and garlic until onions are soft. 3. Add the wild mushrooms and stir-fry for 2–3 minutes. 4. Strain porcini mushrooms, reserve liquor and chop mushrooms. Add to saucepan with the rice and stir in well. 5. Add a quarter of the boiling stock to just cover the rice and simmer until absorbed. Add the reserved liquor from the porcini mushrooms and mix with a quarter of boiling stock. Simmer until the stock has been absorbed and then add remaining stock and continue cooking. 6. Add the herbs, half the cheese, Flora pro. activ and stir in. To serve, sprinkle over the remaining grated cheese and chopped parsley.
A delicious veggie choice that is low in saturated fat but still wonderfully creamy! Serve with a slice of crusty bread and a teaspoon of Flora pro.activ spread to get your one serving of Flora pro.activ, or melt one teaspoon over your vegetables. Ingredients: 2 tbsps Flora Cuisine 1kg butternut squash, peeled, cut into bite-size chunks 20g bunch fresh sage leaves 1 large onion, finely chopped 1 clove garlic, crushed 225g Arborio rice 750ml hot Knorr Veg 150ml dry white wine 55g freshly grated parmesan cheese 55g toasted pine nuts, optional 25g Flora pro.activ spread
50
3
time
hard
4 serves
method: 1. Place the butternut squash, half the sage leaves and half the Flora Cuisine in a roasting tin and toss well together. Roast in preheated oven 210°C/200°C fan oven/gas mark 7 for 30 minutes or until cooked. 2. Meanwhile heat the remaining Flora Cuisine in a saucepan and fry the onion until soft. Stir in the garlic and sauté for 1–2 minutes. 3. Add the rice and stir to coat well with Flora Cuisine. 4. Gradually add the hot stock, stirring well in between each addition, until the rice has absorbed the stock. Continue until the stock has been used. 5. Pour in the wine together with the squash and stir until the liquid is almost absorbed. 6. Stir in the grated parmesan with the pine nuts (if using) and Flora pro.activ spread. 7. Serve immediately with the remaining sage leaves, fried in a little Flora Cuisine until crisp, and crusty bread spread with Flora pro.activ.
recipes to try page 49
Asparagus and pea frittata 30
2
time
medium
3 serves
Ideas for puddings and dessert Remember to serve crusty bread with Flora pro.activ spread get your one serving of Flora pro.activ with this dish. The frittata is full of vegetables – asparagus, mushrooms and peas – which count towards your 5-a-day. Ingredients: 1tbsp Flora Cuisine 125g asparagus spears, cut into 2.5cm (1 inch) pieces 1 clove garlic, finely chopped 55g sliced mushrooms 85g3 frozen minted peas 4 eggs 25g Parmesan cheese, grated 1tbsp each of fresh chives and basil 2tbsps Crusty bread with 10g (1 dstspn) Flora pro.activ spread, to serve
page 50 recipes to try
method: 1. Heat the Flora Cuisine in a non-stick frying pan and sauté the asparagus, garlic and mushrooms until lightly browned. Add the peas. 2. Beat eggs lightly with herbs and Parmesan. Pour over the vegetables. Cook over low heat for 7–8 mins, then grill for 2–3 mins. 3. Cool, slice into wedges and serve with salad and crusty bread spread with Flora pro. activ.
Lowering your cholesterol doesn’t necessarily mean skipping dessert. All our recipe suggestions contain healthy ingredients that will satisfy your sweet tooth.
recipes to try page 51
Apple and bramble crumble
This recipe is lower in saturated fat than a traditional crumble made with butter. It’s made with wholemeal flour and oats that contain fibre. Apple and brambles are a delicious combination but you can use any fruit in a crumble such as rhubarb and ginger, pears or apple with dates, blackberries, apricots, peaches, plums, damsons, raspberries and even strawberries. All the fruits will count towards your 5-a-day. Ingredients: 300g cooking apples, peeled, cored and sliced 100g brambles, washed 20g demerara sugar 1 tsp ground cinnamon
Crumble 55g plain or wholemeal flour 55g jumbo oats 55g soft brown sugar 55g Flora Cuisine
page 52 recipes to try
60
2
time
medium
3 serves
Buttermilk scones with orange and cinnamon spread 25
3
time
hard
5 serves
method: 1. Place the apples and brambles in a 500ml (1 pint) pie dish. Sprinkle with the sugar and cinnamon. 2. Crumble: Place the dry ingredients in a mixing bowl and rub in Flora Cuisine until the mixture resembles breadcrumbs. 3. Spoon over the fruit and bake in preheated oven 180 ° C, 160°C fan, Gas mark 4 for 40-45 minutes.
Buttermilk sounds like it contains a lot of butter but actually it’s made by adding a bacterial culture to skimmed milk, and therefore is low in saturated fat. It’s used for making scones and soda bread and you can find it in most supermarkets with creams and yogurts. These scones are made with a small amount of Flora Buttery* which has less saturated fat than butter. Remember you can spread Flora pro.activ on all scones, crumpets and currant buns for a delicious snack. Ingredients: 75g (6oz) self-raising flour 55g (2oz) oat bran 1 tsp baking powder 55g (2oz) Flora Buttery 25g (1oz) caster sugar 7 tbsps buttermilk * Flora pro.activ Buttery can also be used
For the orange and cinnamon spread: 100g Flora pro.activ spread 100g golden caster sugar Zest of 1 orange 1 tsp ground cinnamon
method: 1. Preheat oven to 220ºC/425ºF/gas mark 7. Grease a baking sheet. 2. Place all scone ingredients together in a mixing bowl and mix with a wooden spoon to form a soft dough. 3. Turn onto a lightly-floured surface. Knead lightly. 4. Roll out to 1.25cm (½ inch) thick. Cut into rounds with a plain 6.25cm (2 inch) floured cutter. 5. Lightly knead trimmings together, roll and cut into rounds as before. 6. Place on baking sheet and bake in oven for 12 to 15 minutes. 7. Meanwhile mix the spread ingredients together. Chill for at least 20 minutes. 8. Serve with the scones.
recipes to try page 53
Baked apples with ginger and orange
This recipe is low in saturated fat and lower in calories than most puddings, if you are watching your weight. Ready-toeat dates and honey sweeten the apples without adding extra sugar. Ingredients: 2 cooking apples 30g (1oz) stem ginger, finely chopped 55g (2oz) ready to eat dates, finely chopped 2 tbsps runny honey 4 tbsps water 25g (1oz) Flora pro.activ spread
For the orange and ginger spread: Zest of 1 orange ¼ teaspoon ground ginger
page 54 recipes to try
Additional dessert ideas 35
2
time
medium
2 serves
method: 1. Preheat the oven to 200°C, 180°C fan oven, gas mark 6. 2. Score carefully with a sharp knife around the middle of the apples, and using an apple corer remove the core and pips. Place on a baking tray. 3. Combine the dates and stem ginger together and fill the centre of the apples with the mixture. Add the water to the dish. Bake for 30–35 minutes until soft and cooked through. 4. Meanwhile blend Flora pro.activ spread, orange zest, ground ginger and honey. When the apples are ready, serve with the flavoured Flora pro.activ spread and allow to melt over the apples.
Fresh fruit salad
Simply choose some of your favourite fruits, make sure they are ripe and chop them up into small pieces. Pour over some natural fruit juice (no need for sugary syrups) and add a few mint leaves for extra zing. Chill and serve with natural yogurt or fat-free Greek style yogurt. For a winter fruit salad buy dried fruit such as prunes, pears, apricots, figs, cranberries and heat in some water. Allow them to cool and cover with a little lemon juice. Chill until ready to serve. Both fresh and dried fruits count towards your 5-a-day.
Poached pears
Poach peeled pears in a pan with a small amount of water until they are tender. You can add some red wine, a cinnamon stick, a little honey, peppercorns and some cardamom pods for some extra spice. Remove from the heat and leave to cool. The pears count towards your 5-a-day.
recipes to try page 55
Milk puddings
Rice pudding or any milk pudding can be made with skimmed or semi-skimmed milk instead of whole milk, which will lower the saturated fat content. Use less sugar than you usually do and add cinnamon to give sweetness and warmth without additional sugar.
Baked bananas
For a simple but delicious dessert bake a banana in tin foil with a few sultanas, a sprinkle of brown sugar, a little lemon juice and zest and a splash of rum (optional). Cook for about 20 minutes until the banana has softened. The banana and sultanas count towards your 5-a-day.
page 56 recipes to try
Meringues or pavlova
Meringues or a pavlova can make a stunning dessert for special occasions. They are made from egg whites and are fat-free, although they do contain quite a lot of sugar. Top with fresh fruit to count towards your 5-a-day, and natural or low fat yogurt, or low fat fromage frais.
Fruit sorbet
Fruit sorbets are made with fruit, fruit juice, egg whites and sugar to make a refreshing finish to a meal. Use less sugar whenever you can or use a sweetener. It’s low in fat and the fruit counts towards your 5-a-day.
Banana custard
Make this perfect comfort food with semi-skimmed milk and custard powder. There’s no need to add sugar. Slice up a banana and add to the custard to create a dessert that contains calcium for strong teeth and bones, and fruit for your 5-a-day.
recipes to try page 57
Ideas for snacking Being prepared and having your fridge and cupboards stocked with healthy snacks makes it easier to avoid the temptation of processed snacks and highfat foods. Try these tasty suggestions:
Fill sandwiches with tinned tuna, salm on, sardines, pilchards, lean roast meat , ham, chicken, turkey, egg, Edam, brie, redu ced-fat hard cheese, low-fat soft cheese, cotta ge cheese or houmous – all with salad . Use wholemeal bread and Flora pro.activ spread
Bread and spread pudding
You can make a healthier version of this traditional pudding by using wholemeal bread instead of white bread to increase the fibre. Swap butter for Flora Buttery spread, whole milk and double cream for semiskimmed milk, use less sugar and add a little cinnamon to give a sweet flavour.
Low fat yoghurt
A low-fat yogurt makes a quick and easy dessert. Eat either plain with your own fresh or frozen fruit added, or shop-bought fruit yogurt. Check the labels on shop-bought fruit yogurt and choose the ones with the least amount of sugar.
Keep your fruit bowl full and visible so that when you are hungry you can just grab a piece or make a fruit salad Blend your favourite fresh fruit with Flora pro.activ milk to make a fruit smoothie.
salted nuts,
ful of un A small hand s in is ra d seeds an
Keep your fridge stocked with chopped vegetables so you have a constant supply of easy healthy nibbles. Crunch on celery, carrot, pepper, cucumber sticks and handfuls of cherry tomatoes
page 58 recipes to try
Popcorn can be a healthier choice instead of crisps. It has less fat and more fibre, but check the label to make sure it doesn’t have too much sugar or salt. You can make your own popcorn at home in minutes and flavour with spices like cinnamon or chili powder. If you love crisps look for healthier alternatives. Always check the label Yogurts, rice puddings, custards – choose low-fat or ‘light’ varieties
alt bread, g uit scones, m Fruit buns, fr rge pretzels make fillin d la crumpets an low in saturated fat e snacks and ar Crisp bread or wholegrain crackers with Flora pro.activ spread, and topped with reduced-fat houmous (made with chickpeas that are a source of fibre), cottage cheese, low fat soft cheese or peanut butter
raw tta bread or hole wheat pi lsa, guacamole or w , ks ic st d sa Brea ith icks served w atziki or bean dips, vegetable st such as tz ps di ed eamy dips. as yogurt-b d fat than cr te ra tu sa they can in are all lower l on shop-bought dips as r versions ie be th la al e he th k n ec Ch ur ow t, or make yo be high in fa
recipes to try page 59
Snack ideas for the office:
Bread sticks with garlic bean dip
Be prepared and plan ahead. You might like to make some healthy snacks the night before. Chop fruit and vegetables into easy
40
1
time
easy
4 serves
to eat chunks
Keep fresh fruit on your desk or in a staff fruit bowl Keep fresh fruit by the front door so you always remember to take some
Dips often contain a lot of saturated fat, especially when they are made with cream or cream cheese. Use beans to lower the saturated fat content and add light mayonnaise and Flora pro.activ spread to create a delicious creamy dip. Beans are a great source of fibre and count towards your 5-a-day.
lted l tin of unsa Carry a smal t ui fr d ie dr or nuts, seeds Take some homemade soup into work in a thermos flask Take a yogurt or two to put in the work fridge Keep a healthy breakfast cereal at work and Flora pro.activ milk
fat, lower althier lower Have some he rs in your desk drawer ba sugar cereal Keep hydrated with a filled water bottle always at hand, preferably a glass bottle
page 60 recipes to try
Ingredients: 1tsp cumin seeds 2tsps sesame seeds 1 clove garlic, crushed 400g cannellini beans, drained Juice½ lemon 1tbsps Hellmann’s Light mayonnaise 40g Flora pro.activ Olive or Buttery spread Breadsticks and crudités, to serve
method: Remember if travelling by car or plane to takes healthy snacks with you to avoid buying less healthy ones! Fresh fruit, nuts, and healthy sandwiches are easy foods to pack and don’t forget to take water too
1. Dry fry cumin and sesame seeds for 1 min. 2. Place in a food processor with the garlic, beans, lemon and mayonnaise, and blend until the texture you prefer. Mix in the Flora pro.activ and leave to chill for at least 20 mins for the flavours to develop. 3. Serve with breadsticks, crusty bread or vegetable crisps.
n buying k labels whe oice Always chec ch r ie th al he ake snacks to m
recipes to try page 61
Roasted red pepper houmous
To get your serving of Flora pro.activ, add one teaspoon of Flora pro.activ spread to this houmous. Flora Cuisine is lower in saturated fat than olive oil and high in omega-3 fats. Houmous is made with chickpeas that are high in fibre and count towards your 5-a-day.
Oat and nutty bread
10
1
time
easy
Ingredients: 400g can chickpeas, drained Juice of ½ lemon 1 clove garlic, crushed 2 tbsps Flora pro.activ spread 1 tbsp red pesto
method: 1. 1. Place all ingredients in a food processor and blend until smooth or the texture you prefer. 2. 2. Serve with warmed pitta bread or crudités.
4 serves
Cover this lovely tasty bread with two teaspoons of Flora pro.activ spread to get your one serving of Flora pro.activ. Ingredients: For the bread: 300g (10oz) strong plain flour, sieved 115g (4oz) plain wholemeal flour 100g (3½oz) porridge oats 1 tsp salt 25g (1oz) Flora Buttery ¾ sachet easy-blend yeast 2 tbsps runny honey 55g (2oz) chopped nuts 325ml warm semi-skimmed milk (or half warm water, half milk)
For the topping: Milk, to glaze 1 tbsp porridge oats 25g (1oz) chopped nuts
page 62 recipes to try
35
3
time
hard
8 serves
method: 1. Place the flour, oats and salt in a large bowl. Rub in the Flora Buttery until the mixture resembles fine breadcrumbs. Add the yeast, honey and nuts, and stir well. Add the liquid and stir until a soft dough forms (you may need to add a little extra warm water). 2. Turn onto a lightly floured surface and knead for about 10 minutes until smooth. Shape into a round ball and place in an oiled bowl. Cover with oiled polythene and leave to rise in a warm place until doubled in size. 3. Turn the dough out and knock it down. Knead it until smooth and firm. Place in a 900g loaf tin or shape as desired and place onto a baking sheet. 4. Cover with oiled polythene and leave in a warm place for about 30 minutes, until doubled in size. Brush with milk, and sprinkle over the extra oats and nuts. 5. Bake in a preheated oven (200°C/180°C fan oven/gas mark 6) for 30 to 40 minutes until risen and golden. Serve with your favourite Flora pro.activ spread.
recipes to try page 63
Roasted red onion houmous
Houmous is made from chickpeas that are high in fibre. Traditional recipes contain a lot of olive or sesame oil but this recipe has only a little olive oil and is made extracreamy with low fat natural yogurt, which also makes this dish low in saturated fat. Ingredients: 1 large red onion, cut into wedges 1 tsp olive oil Pinch sugar 400g can chickpeas, drained 1 large clove garlic, crushed 40g (1½oz) Flora pro.activ Light 1 tbsp lemon juice ½ tbsp each ground cumin and ground coriander 1–2 tbsps low fat natural yogurt Black pepper
Falafel with aubergine dip 10
1
time
easy
1 serves
method: 1. Place the onion on a baking sheet, drizzle with oil and sprinkle with sugar. Bake in preheated oven 200˚C, 180˚C fan, gas mark 6 for 20 minutes or until cooked. 2. Place all the ingredients in a food processor and blend to a rough purée. Season to taste and turn into a bowl. Cover and chill for at least 1 hour to give the flavours a chance to develop. 3. Serve on toasted bread.
Falafel, a traditional Middle-Eastern dish, is a deep-fried patty made from ground chickpeas. In this recipe the falafels are baked in the oven, which reduces the saturated fat content. The aubergine dip could be used as a starter or as a dip with crudités, but remember it’s the dip that contains the Flora pro.activ serving. Ingredients: 1 aubergine 2 tbsps olive oil 1 red pepper, cut into small dice 2 cloves garlic, crushed 40g Flora pro.activ Light spread ½ tsp ground cumin Pinch of paprika 2 tbsps fresh parsley, chopped
For the falafel 400g can chickpeas, drained 1 small onion, finely chopped 1 clove garlic, crushed 1 tsp each ground cumin and coriander 1 tbsp chopped herbs e.g. parsley, coriander 1 tbsp flour 1 tbsp olive oil
page 64 recipes to try
50
2
time
medium
4 serves
method: 1. Preheat oven to 200°C (180°C fan oven) gas mark 6. 2. For the aubergine dip, cut the aubergine in half lengthways, place on baking sheet and brush with oil. Roast in oven for 25 to 30 minutes. 3. Grill the pepper until skin has blackened. Cool and then peel off skin. Remove seeds and finely chop flesh. Place in a bowl with garlic, Flora pro.activ Light spread, spices and herbs. 4. Spoon out aubergine flesh, chop finely and add to bowl. Mix well and season to taste. 5. For the falafel, place all ingredients except for oil in a food processor and blend until smooth or the texture you prefer. Form the mix into small balls and flatten slightly. 6. Brush with the oil and bake in oven for 15 to 20 minutes. 7. Serve both the aubergine and falafel with salad, in pitta breads or with crudités. Both can be kept in the fridge for 2 to 3 days.
recipes to try page 65
Bruschetta
Bruschetta is an antipasto from Italy. It’s a very special type of bread usually made with olive oil. In this recipe Flora pro.activ spread replaces the olive oil so you get one of your servings of Flora pro.activ. The toasted garlic bread is topped with tomatoes that count towards your 5-a-day.
20
1
time
easy
4 serves
45
1
time
easy
2 serves
Ingredients: 25g (1oz) Flora Buttery 4 slices Italian bread, e.g. Ciabatta 40g (1½oz) Flora pro.activ Olive 1 clove garlic 2 beefsteak tomatoes, finely chopped 1 large shallot, finely chopped Black pepper A handful of torn basil leaves
method: 1. Cut the garlic clove in half and rub the cut surface over both sides of the bread. Toast both sides of the bread. 2. Spread the Flora pro.activ over the bread and top with the tomatoes, shallot, seasoning and torn basil leaves.
page 66 recipes to try
Celeriac and potato mash with mustard
Celeriac is a winter root vegetable with a wonderful flavour in mash and soups. Using skimmed milk and Flora pro.activ spread instead of full-fat milk, butter and cream gives you a lower saturated fat mash but with all the creamy taste. Ingredients: 250g celeriac 250g floury potatoes 4 fresh parsley sprigs 10 fresh chive sprigs ½ tbsp coarse mustard 3 tbsps skimmed milk 4 tsps Flora pro.activ Buttery or Light Black pepper
method: 1. Peel the celeriac and potatoes and cut into large, equal sized pieces. Put them in a deep pan. Pour in cold water until just covered. Bring to the boil and cook for 15–20 minutes until done. Drain. 2. Meanwhile, finely chop the parsley and chives. 3. Mash the celeriac and potatoes coarsely. Add the parsley, chives, mustard, milk and pepper to taste. Heat for 1 minute. Take the pan off the heat and beat in the Flora pro.activ to make the mash nice and creamy. Adjust the seasoning and serve immediately. 4. Serve the mash with fish or chicken cooked to your liking.
recipes to try page 67
page 68 recipes to try
Home workouts to try 05
home Workouts to try
Let’s get physical In this section you’ll find 15 simple and fun 10 minute workouts. You can do them on their own or group them together to create longer workouts. Try to do a minimum of 150 minutes per week – it’s easier than you think! The workouts are colour-coded — blue, green, red and yellow — to indicate their ‘activity zone’. Each activity zone works the body in a different way.
Jane Wake is one of the most respected fitness professionals in the UK, with over 22 years experience. She has a Masters in Science, a degree in Sports Management, and was voted by The Independent newspaper as the No 1 Fitness expert in 2003. Her client list spans many top-level athletes, celebrities and blue chip companies.
home workouts to try page 69
Activity zones
BLUE – This is moderate cardiovascular exercise. It’s the type of activity we should do more of than anything else. It includes movement often called ‘daily active living’ or ADL, such as walking to the shops, doing the housework, gardening etc. If you’re new to exercise or have a number of health concerns, this is going to be your focus. Research shows that individuals who maintain high levels of ADL tend to be more active in the other categories below, so even if you are fit and active you should still aim to keep on the move as much as possible. Also in this category you will find lower intensity recreational and sport activities. Maintaining a daily base of BLUE activities will help to improve your heart health and lower cholesterol. Regularity is the key, so aim to find things you can access easily and maintain on a daily basis. How to know you are in the BLUE zone: You should feel slightly out of breath but still able to talk comfortably.
page 70 home workouts to try
GREEN - This is strength building for muscles and bones. As well as improving your bone health and slowing the degenerative process that can lead to osteoporosis, it will increase the amount of muscle in your body. This will make you stronger and help you to perform BLUE and RED zone activities better. It will also have a long-term effect on your metabolism, increasing the rate at which you burn calories. This is most important for maintaining weight loss and keeping your cholesterol levels healthy. Strength or toning exercises are effective when you feel muscles tire within a couple of minutes. This is usually felt when lifting, pushing, pulling or carrying a weight. The weight can be your own body weight, such as press up or lifting yourself out of a chair, or it can be using a tool such as weights, bands or machines in a gym. Carrying any object, like shopping bags and children also count! For all these activities you need to think about your posture, and how to lift and carry safely.
RED - This is the hardest activity zone and only suitable if you are already doing lots of BLUE activity. However it is really beneficial for lowering cholesterol so aim to get as fit as you can and move onto RED activities by your third week. You must however make sure you have permission from your doctor before you attempt RED activities or be in good health and used to doing exercise. This zone is also known as ‘vigorous activity’ and will work your heart and lungs, get you into a sweat and put you on an exercise high!
YELLOW – This is the most under-rated activity zone and one we should all do more of. It includes activities that help to centre our mind and body. As we age we can lose more than 50% of mobility around our joints. This can lead to health concerns and deterioration in our quality of life. Increasing inner strength also helps with balance and can prevent falls. This zone can have a huge effect on our heart health and cholesterol levels by helping to reduce stress and stay on the move.
How to know you are in the RED zone: Your breathing and heart rate will be elevated. You should feel hot and sweaty and only be able to talk for 1 – 3 sentences.
How to know you are in the YELLOW zone: Your mind should feel focused, breathing should be relaxed and your body should feel lengthened but strong.
How to know you are in the GREEN zone: You should feel muscles starting to tire with 8 - 20 lifts or after holding for 20 – 100 seconds, without feeling pain in your back or joints.
home workouts to try page 71
What activity zone is right for me? While it’s important to set yourself targets, you should only do activity to suit your level of fitness. Choose which category best describes you: week 1
“I can’t remember the last time I exercised.”
week 2
week 3
This is all new to you and you do very little or no activity. 100
30
110
10
30
120 20
5
40 mins
“I do exercise... a bit.” You are used to doing some activity but average less than 150 minutes per week. 60
30
40
20
70
40
50 30
100 30 80
20
100 40 90 30
80
50
60
30 mins
100
60 100 40 mins
“I consider myself an exerciser!” You are already doing at least 150 minutes of activity every week.
page 72 home workouts to try
Before you start To get the most out of this programme make sure you read ‘How to exercise safely’ on page 95. It’s also important to be aware of your posture and breathing when exercising. Always stand, sit or lie on the floor with a tall spine – this is where you have a small curve in your lower back and neck areas. For good posture, always make sure you are lifting up from your pelvis without slumping. Pull in your abdomen and draw your shoulder blades down the back of your rib cage while keeping your chest level (don’t stick it out!) Tuck your chin under. Keep reminding yourself to think of your posture as you exercise. Breath as deeply, slowly and naturally as you can.
good posture
bad posture
If your breathing is getting faster, slow it down by taking longer breaths and focus on relaxing as you breathe out. Always breathe out when you are pushing, pulling or exerting yourself in GREEN zone exercises.
home workouts to try page 73
1. Get up and GO!
2. The Energiser
Use this as a warm up for other activities or on its own to energise and mobilise the body, and feel great! If you need a shorter warm up just do the first 5 minutes.
This is a simple cardiovascular routine you can do at home or in the park. It’s suitable for anyone.
A Start by marching on the spot for one minute and roll your shoulders back as you march.
B Lift your knees up alternately for one minute. Touch your knee with the opposite hand and slightly rotate your upper body towards your lifted knee. Keep your back tall.
C Curl your legs back
behind you for one minute, touching your heels with your hands.
D Extend one leg
behind you with your heel on the ground. Bend your front leg then and lift and lower your back heel making sure it touches the ground each time. Feel the back of your leg lengthening. Repeat 15 times and change legs.
E Reach one arm up and stretch
towards the ceiling. Focus on the lengthening feeling down your side from the ribs to the hips. Repeat 5 times on each side. Repeat from the start and try to make each movement bigger by reaching more and lifting higher.
oderateAlso try: m ing, slow lk paced wa ming, slow ep steady swim ing and ke stair climb fit classes
page 74 home workouts to try
A Start by walking or marching on the spot for 2 minutes. Clap your hands alternately in front of your chest and behind your back while you march, to warm up your upper body.
B Slow your
movements down and start to take big steps forward, alternating each leg. If you’re at home, take a step forward and then step back and repeat on the other side. If you’re in the park, continue to step forward.
C Turn your big step into a lunge, keeping
your feet parallel. Step forward, hold, bend at both knees, roll through your front foot – heel to toe, and lower your body vertically to the ground. Your back knee, hips and torso should be in one vertical line. Keep your back tall and push through your front heel to lift, extending your leg and squeezing through your buttocks. Repeat for 4 – 10 lunges on each leg. The lower you lunge the harder it is. Try to maintain an intensity where you feel you can still talk.
D March on the spot or walk for another minute. Aim to work harder than your first walk.
E Now turn
sideways for the ‘crab walk’! Take a wide step with your right foot, and squat back with your weight in your heels. Lift up and step your feet together, now squat again with your feet together, weight into your heels, then lift. If you’re in the park take another wide step to your right, or if you’re at home take a step to your left. Continue either alternating between right and left or staying on the right and change to lead with the left leg half way through. Aim to do 20 squats (stepping out with each foot 10 times). Keep checking your posture and focus on pulling your tummy in.
F Walk or march on the spot for one minute. Go back and repeat steps ‘b’ to ‘f’ to complete a 10 minute workout.
, Also try: walkingework, us ho g, in garden imming, recreational sw g lin w bo d an biking
home workouts to try page 75
3. The Easy Cardio Circuit
4. The TV workout! Exercises you can do in front of the TV A TV Squats
A Start by marching on the spot to warm up, rolling your shoulders back as you march. Do this for 2 minutes.
B Tap your toes out
to the side, right then left, keeping your heel off the ground. Take your arms out to the side at shoulder height while you do this (‘jumping jack’ arms). Repeat for one minute.
C March on the spot again but this time take a step forward and back as you march. Visualise a big square in front of you. Step forward into the far corners of the square and back into the near corners. Repeat for one minute.
page 76 home workouts to try
D Squat to the
right, stepping out wide and bending your knees. Keep your weight into your heels and your back tall. Lift back up and repeat to the left. Keep alternating right and left for one minute.
E Lunge back on
both the right and left sides by tapping your toes behind you and keeping your heel off the ground. Extend your arms in front to shoulder height as your toes tap back. Make your movements as big as you can. Go back to ‘b’ and repeat each move for a 10 minute workout.
beginner Also try: easy or d gentle workout DVDs an es aerobics routin
Sitting in front of the TV on your sofa or armchair, move forward to the edge of your seat. Sit tall with your feet flat on the floor hip width apart, with your weight Into your heels and knees in line with your ankles. How hard this is will depend on how low your seat is! Use your hands to help you lift but push your weight through your heels and legs. As you stand up tall, focus on pulling in your tummy muscles, squeeze your buttocks and push your hips forward until your legs are straight and your buttocks are completely squeezed. Next lower back down the way you came but don’t sit down completely. Hover 4 – 10 inches from your seat and then repeat the move. Start by doing 4 squats and add a squat each time you do this workout until you can do 20 squats!
B Standing balance
Stay standing after your squats. Think about your posture and connect to your core muscles. Pull up through your pelvic floor imagine drawing your pubic bone and tailbone together and pulling them up inside you. You’ll know if you’re doing it right if your tummy naturally comes in as you do this. This inner strength will now help you to stay more balanced as you try to peel one foot off the floor. If you feel unstable, go behind your chair and use the back of the chair as a support. To keep your hips completely balanced, imagine a
stake running from one hip to the other. Try taking your foot behind you and squeezing your bottom! Hold for as long as you can balance and change legs.
C The dumb waiter
Sitting tall and on the edge of your seat (see posture tips) place your hands in front of your waist, your arms at right angles as if carrying a tray in your hands. Keep your elbows locked into the ribs, part the hands and squeeze the shoulder blades together, keeping them lowered down the back of the rib cage. Connect to your core muscles (see ‘standing balance’ above) as you do this. Hold for a few seconds, release and repeat 8 – 12 times.
D The hip and back stretch
Sitting tall on the edge of your seat, cross your right leg over your left. Turn your torso towards your right, placing your left hand on the outside of your right thigh. Keeping a tall posture, gently press your right thigh to the left with your left hand, and try to rotate gently further to the right with your upper body. Keep your hips facing square to the front. Take deep breaths, hold the twist for 30 – 60 seconds and then change sides. Go back and repeat each exercise for a 10 minute workout.
t cl asses, Also try: keep fitness cl asses, fi r ai ch s, Pilate aining and gentle circuit trorkouts gentle toning w home workouts to try page 77
5. The Intense Cardio Circuit You will need a platform such as a step or bench 8 – 12 inches high, or you can use the bottom rung of a staircase or step in your home. The higher it is the harder your exercise will be so start off low and progress! Do the following exercises in successions. REMEMBER: Before doing RED workouts you must warm up for a minimum of 5 minutes. Try the ‘Get up and GO!’ workout. You must also cool down and stretch out, so follow any one of our YELLOW zone workouts for a minimum of 4 minutes after this exercise. A Step ups
Stand close to your step/bench. Run up onto the step, right foot then left, and step back down. Aim to run up fast and step down with a little more control, so it’s run up right, left, step down right, left and repeat. The faster and higher you go the harder it will be. Always make sure the whole of your foot is going onto the step. Keep your back tall and try to look straight ahead. Repeat for one minute then change leading legs so you’re running up left, right, and stepping down, left right.
B Squat jumps
Standing with your feet a little wider than hip width apart, squat back with your weight into your heels, and with back tall (see posture tips on page 77). Bring your arms forward as you squat back, pulling them back by your sides as you stand tall. Start to increase the pace of your squat and add a jump as you lift up out of your squat to stand tall. Squat back down and jump up as many times as you can (try 4 to begin with and build up). Go back to a squat when your muscles are tired. Aim to do 3 lots of jumping within 2 minutes of squatting. Keep going for 2 minutes.
C Skipping
You can use a skipping rope or just simulate the action. Place your right heel in front with toes off the ground. Now lift your right knee up and hop as you transfer your weight onto your right foot, placing your left heel in front. Hop to switch again. Repeat the action right to left for 2 minutes. Aim to keep your hands by your side, rotating your forearms as if turning a rope. Keep moving and try to skip for at least 30 seconds within a 2 minute period. Build from there until you can skip for the entire 2 minutes.
D Mountain climber
Place your hands onto your step or bench. You can even use a very sturdy footstool or coffee table for this. Make sure your back is tall (see posture tips), your legs extended and that your shoulders are drawn down away from your ears (think of a press up position). It’s important to work your tummy muscles here so your back doesn’t sag. Bring your right knee up to your chest, foot off the floor. Now jump to switch legs so that your left foot is up to your chest and off the floor, right leg extended behind you, ball of the foot on the floor. You may find to begin with that you can only bring your knee up to your hips. Aim to increase the range and the speed as you get fitter. To make it even harder, work with your hands on the floor. Start with 10 – 20 second bursts within a 2 minute period, and increase gradually until you can keep going for the entire 2 minutes.
d trength an Also try: ‘S Everyone’, Toning for uts, interval gym worko, spinning and workouts sses c ycling cla
Go back and repeat each exercise for one minute.
page 78 home workouts to try
home workouts to try page 79
6. The Strength and Cardio Circuit
If you find this easy try doing the press up with your knees slightly further back.
For this workout you will need a platform such as a step or bench 8 – 12 inches high, or you can use the bottom rung of a staircase or step in your home. The higher it is the harder your exercise will be so start off low and progress! You also need a weighted ball (2 – 10 kg) or use a football if you don’t have one. If that’s too easy, use any weighted object you can hold close to your torso – a sack of spuds is ideal! Do the following exercises in succession. REMEMBER: Before doing RED and GREEN workouts you must warm up for a minimum of 5 minutes. Try the ‘Get up and GO!’ workout. You must also cool down and stretch out. Follow any one of our YELLOW zone workouts for a minimum of 4 minutes after this exercise. A Step, run or jump ups
Stand close to your step/bench. Run or step up onto the step, right foot then left and step back down. Aim to step/run up fast and step down with a little more control. So it’s step/run up right, left, step down right left and repeat. The faster and higher you go, the harder it will be. Always make sure the whole of your foot is going onto the step. Keep your back tall and try to look straight ahead. Repeat for one minute then change leading legs so that you’re running up left, right, stepping down, left right. For a harder variation try jumping up and landing in a squat on top of the step and stepping down.
Start with your ball or weighted object in front and next to your chest, arms bent, and hands on either side to grip the ball/ object. Feet should be hip width apart. Pay particular attention to posture here, keeping your shoulders blades drawn back and down. Step forward with your right foot until your left heel is off the ground. Keeping your weight centred on the ball of your left foot and the heel of your right, bend slightly at both knees to lower your torso vertically to the ground. Rotate your upper body (with the ball) to the right. Return to centre, step back and repeat on the left side.
B The press and leg pull
Go onto your hands and knees, hands underneath shoulders in a narrow press up position, knees just behind hips. Aim to tuck your elbows in and draw your shoulder blades back and down. Lower into a press up position being careful not to sag your back or hunch your shoulders.
Press back up (keep your back still) and slide one leg out from underneath you and extend, squeezing your bottom. Be careful that you don’t lean onto the opposite hip as you extend the leg – your hips must remain level. Return the leg and go into another press up, repeating the movement until you have done 3 – 6 on each leg.
page 80 home workouts to try
If you find that easy too try doing in a full press up position. You must however maintain your core strength, i.e. shoulders, abs, pelvic floor lifted throughout and make sure your back doesn’t sag.
D Lunges with waist twist
C Lunge or jump jacks
Starting with your feet together, step out wide to the right and bring your arms out to the side in a jumping jack action. Your heel should be off the ground. Come back to the starting position and repeat on the other side. Keep repeating, going as fast as you can while getting full extension on the legs. If you would like to work harder, jump both feet out in a jumping jack action, return to the start and repeat for one minute.
For a harder version, extend your arms out in front and lower into a deeper lunge position with your knees bent at 90 degrees. Repeat alternating right to left for 5 – 10 lunges on each side. Repeat ‘a’ to ‘d’ for a 10 minute workout.
and Running Also try: Strength Walking ircuit Circuit’, cteam and cl asses, sports, racque t kouts and gym wor t yle cl asses combat s
home workouts to try page 81
7. The Running and Walking Strength Circuit This is a great way to add variety to your walk or run, plus adding strength exercises gives better all round fitness. A To warm up, start by walking or jogging
very gently. If you haven’t run before, start this at a walking pace. Add in 20 - 30 seconds of running as you start to get fitter. Also try some mobilising exercises to give you a more thorough warm up, e.g. as you are walking try coming up onto your toes and down onto your heels, lifting your knees, and curling your legs back to bring your heels to your bottom. Do 10 of each movement and repeat. Finally swing your arms back and forth. Warm up for a minimum of 5 minutes.
E Find another bench or low wall. Place
your hands on the wall or bench, and perform a ‘press and leg pull’ as described in ‘Strength and Cardio Circuit’.
8. The Interval Session REMEMBER: Before doing RED workouts you must warm up for a minimum of 5 minutes. Try the ‘Get Up and GO!’ workout. You must also cool down and stretch out, so follow any one of our YELLOW zone workouts for a minimum of 4 minutes after you’ve finished. First choose one or two intense cardio exercises. These can be fast steps ups, skipping, squat jumps or jumping jacks. (See ‘Intense Cardio and Strength exercises.) A After your warm up do your first chosen cardio exercise for one minute at an easy pace, i.e. step up slowly or squat without the jumps in the squat jump. This pace should be harder than the warm up but not a hard as the next stage.
B Pick up the pace by walking briskly or
or step and do some slow step ups. Aim for a bench that’s 10 or more inches high or go up two steps at a time. Go very slowly, making sure you stand up tall and keep the whole of your foot on the step (see step up tips in ‘Intense Cardio Workout’). Repeat 15 - 20 steps on each foot.
D Walk or run for a further 2 minutes.
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ups or squats. It’s important during this phase that you recover from the phase before, so slow down as much as you can to feel your breathing relax. You should aim to work at a pace where your breathing recovers after 30 seconds. You may need to do this a few times to find the right intensity.
D Now go as hard as you can for 30
going into a run. Walk or run for 2 minutes.
C Find a bench, low wall
C Go back to a slow pace, e.g. slow step
seconds using your second chosen cardio activity.
You can do the harder version of this exercise with your knees off the ground. The step or bench makes it easier to manage. If you find it too easy, work on a lower bench or on the ground. Repeat 6 – 12 press ups and 3 – 6 leg pulls on each side. Repeat steps ‘b’ to ‘e’ for a 10 minute workout. Remember to stretch out afterwards by following one of the YELLOW zone workouts.
ength and Also try: ‘Strit’, circuit Cardio Circu and racquet d cl asses, team workouts an sports, gym es combat cl ass
E Lower the intensity now and recover
with slow step ups, squats or simply walk around.
B Continue now with your first chosen cardio exercise but really up the pace for 30 seconds. Go as hard as you can ensuring you’re using the correct technique and can keep going for the entire burst.
F Go back and repeat steps ‘b’ to ‘e’ 3 – 5 times. The more you do this workout, the more efficient you will be and the more rounds you can fit into your 10 minutes so keep going!
ength and Also try: ‘Strit’, spinning Cardio Circu training cl asses, HITTning and cl asses, runtervals swimming in
home workouts to try page 83
9. The Stair Climbing Workout
10. Strength and Tone for Everyone
Turn your staircase into a gym with this 10 minute workout.
This is an easy way to add some simple strength and toning exercises into your daily regime. You can use a weight (2 – 10 kg) for some of the exercises but if you don’t have one use a bag of spuds instead! Go through each exercise in succession.
A To warm up, start by going
up and down your staircase slowly 3 - 5 times (aim for 30 - 40 stair climbs).
D Now run up the stairs as fast as you can, go back down and repeat for 30 - 40 steps.
B Repeat the 30 - 40
steps but pick up the pace. Be mindful of each step you take and think about your posture. You should feel your heart rate going up and your breathing increase.
C Now take two steps at a time. Make sure
your whole foot goes onto the step and push through your heels to lift up tall. Pause for a second at the top of your lift, squeeze your bottom and think about pulling in your tummy. Again focus on your posture and try to do this without holding onto the rail. Use your core muscles to help you balance – have your back tall, tummy in and shoulders down. Run back down and repeat. If this feels easy try taking 3 steps at a time.
Repeat steps ‘b’ to ‘e’ to for a 10 minute workout.
th and :‘Streng Also try or Everyone’, l Toning frkouts, interva d gym wo ts, spinning an workou cl asses c ycling
A Wide squats
C Lunges
Lower and repeat 8 – 20 times. To make it harder, try holding a weighted object in front of your chest in both hands. Make sure you keep your back upright and shoulders drawn back and down.
D Abdominal brace
Stand with your feet wider than hip width apart and your feet turned out at 90 degrees. Keeping your weight into your heels, back tall and tummy pulled in, slowly lower into a squat position with your bottom going back and down behind you. Check your back posture in a mirror as you do this. Lower down as far as you are comfortable, without going lower than 90 degrees at the knee joint. Hold your low position, pull your tummy in, check your back is in a tall position and lift back up by pushing through your heels and squeezing your inner thighs and bum.
B Narrow press ups
In a kneeing position, hands underneath your shoulders, knees in line with hips, bend at the elbows keeping your elbows tucked into your sides – imagine holding a ruler underneath each armpit! Lower your nose to the floor in front of your fingertips. Lift, focusing on squeezing through the backs of your arms and repeat. For a harder version take your knees behind your hips or if you’re feeling really strong you can take your knees off the floor and rest on the balls of your feet. Be careful your back doesn’t sag.
If you are new to exercise or have any issues with your knees, do this exercise first holding onto a sturdy support, such as the back of a chair. Start with your feet hip distance apart. Step back with your right foot keeping the ball of the foot in contact with the ground, heel off the ground. Keep your weight centred onto the ball of your right foot and the heel of your left, bend slightly at both knees to lower your torso vertically to the ground. Lift back up and repeat 6 – 10 times on each leg. Deepen the lunge action to increase the intensity. If you want to work even harder, hold your weighted object close to your chest. Kneel on your hands and knees, with hands directly underneath your shoulders and knees in line with hips. Make sure your back is in a neutral line and tuck your elbows in and have them slightly bent. Your body weight should be forward so your eye level is above your fingertips. Curl your toes under to rest the back of your toes on the floor. Slowly lift both knees off the floor. Keeping your back still and your tummy pulled in tight. Focus on a deep feeling in your tummy and pelvic floor. If you find this hard, immediately lower back down. Build up to hold it for 30 seconds. Lower and repeat 3 – 4 times. For a harder version try extending one leg. Repeat exercises ‘a’ to ‘d’ to complete your 10 minute workout
dy pump Also try: bo all cl asses tb fi , cl asses outs and gym work page 84 home workouts to try
home workouts to try page 85
11. The ‘In Bed’ Workout or the ‘Getting Up’ Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete an entire exercise routine! You don’t need to warm up specifically for this but make sure you do the exercises in the order shown. A Start off with ‘child’s pose’. This is a
lovely way to release tension in your back which can often develop after a bad nights sleep. Turn onto your side then onto your hands and knees. Slowly sit your weight back towards your heels resting your chest on your thighs, forehead on the bed. If you feel discomfort in your knees, place a pillow under the back of your knees. You can also use a pillow under your forehead. Take some deep breaths, relaxing your arms by your side. Focus on your breathing and the rise and fall of your rib cage into your thighs. Hold and relax for 10 slow breaths.
B Now do a back lengthening and
strengthening exercise we call the ‘superman’! Lie flat on your tummy, arms extended overhead and legs straight. Look down onto your bed (you may wish to rest your forehead on the edge of a pillow) and make sure the back of your neck stays lengthened. Take a breath and as you breathe out, lift your belly away from the bed and then slowly lift your right hand and your left leg off the bed. Focus on length in your limbs rather than trying to lift up high – imagine your arm being pulled in one direction and your leg in the other. Hold up for as long as you can breathe out and change sides. Repeat 5 – 7 times on each side.
C Now turn over and lie on your back for the
‘bridge’ exercise. This will work your inner core muscles, abdominals and backside. Adopt good lying posture - you should feel your tailbone on the bed, with a small hollow in your lower back and eyes looking directly above you. Take some deep breaths and as you exhale, pull up through your pelvic floor and hollow your tummy. Imagine your tailbone and pubic bone drawing together and lifting up inside you.
Do this 2 - 4 times focusing on your inner strength. Next move up into the bridge by curling your tailbone up and off the bed, pressing the small of your back into the bed and gradually peeling your spine up, one vertebra at a time. Lift as high as you feel comfortable, keeping your bum squeezed, your tailbone tucked and your abs scooped in. Lower back down one vertebra at a time, if you can. For a harder version, hold the up position and squeeze your bum for 2 breaths and lower. Repeat 4 – 10 times.
D Next try an ‘abdominal curl’. With your
body in the same position as left, take your hands back behind your head and lift your head, neck and shoulders off the bed. Hold and relax your head back into your hands. Your head should feel heavy and your neck relaxed. Take a deep breath and as you exhale, lift up higher into your curl by bringing your rib cage in towards your belly button. Lower to the first lifted position and repeat 8 – 20 times.
E Now turn onto your side and sit up on the
edge of your bed with your feet on the floor. Lift your right arm up towards the ceiling. Focus on pulling your tummy in as you reach your arm up to feel a stretch going down the side of your torso. Repeat 2 – 4 times on each side.
yoga , stre tch Also try: Pilates,workouts on and rela xati
page 86 home workouts to try
home workouts to try page 87
12. Pilates and Back Care The following exercises are designed to release stress in the back, neck, shoulders and hips while also strengthening core muscles to help support your spine and relieve back pain. If you find it difficult to get down to the floor you can do this routine lying on your bed instead. You will need a towel, mat or soft carpet to exercise on. You may also need extra padding, such as a towel or cushion to place under your knees. A Start on your hands and knees - knees in
line with hips, hands in line with shoulders. Make sure your spine is in a neutral position (with small natural curves in the lower back and neck areas). To ensure your back is in the right position, keep your eye level looking at the floor in front of your fingertips and your tailbone slightly lifted.
your spine. Again this should be done without your spine moving. Finally focus on sliding your shoulder blades down and into the back of your rib cage. Take 4 – 8 deep breaths, focusing on your pelvic floor, deep abdominals and shoulder blade muscles.
B Now arch up to do a ‘cat stretch’. Slowly
lift the mid point of your spine up towards the ceiling. When you have gone as far as you can with your head and tail tucked under, slowly sit your weight back towards your heels to feel a stretch in your lower back. Only move as far as you are comfortable. Hold this position for 2 – 4 breaths and lift back up.
In this position try to connect to your deep core muscles – these are the ones that sit close to your spine, around your shoulder blades, around your middle and the base of your pelvis. Start with the base – this is your pelvic floor. Pull this muscle up inside you by imagining drawing your pubic bone and tailbone together. It’s important NOT to move the spine as you do this. Keep your spine long and focus on a feeling of drawing up on the inside. Next, focus on your middle by gently drawing your belly button back towards
C Now cross your left foot over the right
(making sure your knees feel ok) and slowly sit back as in step ‘b’ but this time with your weight going back towards your left. Lift back up, change legs and repeat slowly to the right side. Repeat steps ‘a’, ‘b’ and ‘c’.
D Lie on your right side with a cushion under
your head and a cushion or towel between your knees. Your knees are bent and in front, heels in line with your bottom, hips stacked one on top of the other. Extend your arms out in front in line with your shoulders, left hand on top of your right. Take a deep breath and as you exhale connect to your core (see step ‘a’) and very slowly lift your left hand away from your right. Keep lifting, following your arm with your eyes so that your neck rotates with the movement of your arm. Aim to keep your hips still, core muscles connected. You should start to feel a stretch in your chest as your arm lifts behind you. Repeat 5 times.
E Lie on your back to perform the ‘bridge’
move. You should feel your tailbone on the floor, with a small hollow in your lower back and eyes looking directly above you. Take some deep breaths and as you exhale, pull up through your pelvic floor and hollow your tummy. Imagine your tailbone and pubic bone drawing together and lifting up inside you. Do this 2 - 4 times focusing on your inner strength.
Next move up into the bridge by curling your tailbone up and off the floor, pressing the small of your back into the floor and gradually peeling up your spine, one vertebra at a time. Lift as high as you feel comfortable, keeping your bum squeezed, your tailbone tucked and your abs scooped in. Lower back down to the floor, one vertebra at a time if you can. For a harder version, hold the up position and squeeze your bum for 2 breaths, lower and repeat 4 – 10 times. Repeat step ‘d’ lying on your left side.
Also try: Pil ates, yoga and tai chi
page 88 home workouts to try
home workouts to try page 89
13. Extended Stretch and Relaxation
14. Tai Chi Inspired Balance Workout
The following exercises are designed to release stress, and relax and lengthen your body. If you find it difficult to get down to the floor you can do this routine lying on your bed instead. You may need a towel to help with some of the stretches.
This workout is all about balance and control. While it’s not possible to teach the subtlety of tai chi movements in this handbook, the premise of this workout is tai chi inspired and will give you very similar benefits. If you like this workout then you really should go and try some tai chi classes – they are excellent for giving you balance, centring your mind and body, and make you feel strong!
A Lie on the floor with your legs in a
position that feels comfortable for your back (either straight or knees bent with feet on the floor). Focus on your breathing. Feel your rib cage rise and expand as you breathe in, and release and lower as you breath out. Aim to increase the length of time you breathe out for so your breathing becomes slow, deep and relaxed. To slow down your exhale, try breathing out through your nose. Relax into the floor as you breathe out. Do this for at least 6 breaths.
B Bend your knees and place your feet
and knees together. Place your hands palm up at a 45 degree angle away from the side of your body. Imagine your knees are currently pointing at 12 o’clock on a clock face. Keeping your knees and feet together, slowly move your knees over to quarter past the hour. Take another breath to slowly move your knees back to centre, then move them over to quarter to the hour on a clock face. Repeat 4 – 5 times each side, gradually increasing the movement. On your final move hold both knees over to one side, feeling a stretch through your back and waist. Hold for 30 – 40 seconds and repeat on the other side.
C Now hug your knees into your chest. If
you have difficulty with this do one knee at a time. Try to rock gently side to side 10 times and move your knees in circles - 10 times clockwise and 10 times anticlockwise.
page 90 home workouts to try
D Keeping your right knee into your chest,
place your left foot on the floor and put your towel around your right foot. Extend your right foot up towards the ceiling to release and stretch down the back of your right leg. Try to extend your left leg along the floor. Take deep breaths as you do this and gently lengthen your leg by drawing your toes towards your shin and heel up to the ceiling. Hold for one minute then change legs.
E Turn over to lie on your tummy and rest
your forehead on your right hand. Bend your left knee and try to hold onto your foot with your left hand, to stretch out the front of your thigh. If you can’t reach, use your towel around your foot and hold onto that instead. Focus on pressing your hips into the floor and pulling your tummy in. Take deep breaths and hold for one minute then change sides.
F Lift up onto your hands and knees and
then relax your bottom back towards your heels. Hands outstretched on the floor in front of you in a praying position. Hold and relax focusing on your breath for 1 – 2 minutes.
s oga , Pil ate Also try: y tion classes and medita
A Stand with your feet a little more than hip
distance apart. Feel your weight into the ball and heel of your feet. Gently rock from the heel to the ball to centre yourself between the two.
B Lift up tall out of your torso (see posture tips). Take some deep breaths, focusing on the rise and fall of your chest. Aim to relax your body while staying tall.
C Focus on your inner strength. Connecting
to your core muscles helps you find this inner strength and will also help you to balance. Working from your feet, think of a line of strength that comes up through your inner thigh and pelvic floor. Imagine drawing your pubic bone and tail bone together and up inside. Keep drawing up through this line of strength as you breathe out. Feel your tummy come in and your diaphragm relax. View this inner strength as your energy or lifeline – your ‘chi’. Think of this energy as flowing and gentle but strong. Use this feeling throughout the sequence.
D Look straight ahead but imagine your
head is weightless. Sliding your shoulders down, create length from your ears to your shoulders and through your neck.
E Take another breath and as you breathe
in lift your arms up, turning your thumbs out and palms up. Do this in a relaxed way as if your arms are floating weightless. Keep your shoulders relaxed. Lower the arms, thumbs turned back in as your breath out.
F As your arms lower, slowly sink your
weight into your heels, bending slightly at the knees. Keep your back tall and core connected. Repeat 6 times.
G Breathe and lift again as in step ‘e’ but
this time start to peel your right foot off the floor. As your right foot lifts, turn your left hand with palm down over your right as if holding a ball. Imagine this ball as a large delicate egg. Hold and balance with your right foot lifted, and focus on keeping the ball still for 6 breaths.
H Now move your hands and body to your
right, stepping out with your right foot to the side and facing right. Bring your arms forward in a slow sweeping action, stroking your left hand like a feather, palm down to your side, while your right hand, palm facing in, lifts up in the opposite direction. Continue this movement until your left leg is straight and your right knee bent and out to the side. Hold for a stretch on your left leg for 6 breaths.
I Slowly bring your weight back into your
left leg, bending your left knee and lifting your right foot off the floor. Hold and balance as you slowly bring your hands back to holding your ball, right hand over left. Hold for 6 breaths.
J Relax your hands by your side and then
return to step ‘h’ to repeat the sequence on the opposite side.
a , Pilates Also try: yog n cl asses and meditatio home workouts to try page 91
15. The Cool Down Session This is ideal at the end of a longer workout or can be done on its own. If you have already been working out, lower your intensity by walking around the room for 2 - 3 minutes or do your workout at a much easier pace. Alternatively, do a couple of exercises from the ‘Get Up and GO!’ workout. Aim to gradually slow your pace and relax. Now do the following stretches holding each one for 45 seconds. Take deep slow breaths and try to relax and hold your core muscles (see posture tips on page 73 and Pilates and Back Care on page 88). A Calf stretch
E Back stretch
B Front thigh stretch
F Chest stretch
C Back of thigh stretch
G Tricep (back arm) and waist stretch
D Bum stretch
H Neck and shoulder stretch
Lean against a wall with your arms outstretched in front, right leg bent in front and left leg straight behind you. Lean into the stretch and push your hips forward. You should be forming a straight line from your shoulder to your heel. Feel a stretch from the back of your left knee down to your ankle. Hold and change legs. Place your right hand on a wall or chair for support. Bend your left leg and hold onto your ankle behind you. If you can’t reach, hold onto the back of your shoe or simply rest your lower leg on a chair with your leg bent in the same position. Push your hips forward and lift up your tummy. Hold and change sides. Stretch your left leg out in front of you, resting your heel on the floor or a low stool/chair. Lean forward with a tall back, maintaining a neutral spine and rest your hands on your knees. Pull your tummy in and push your bottom back to feel a stretch in the back of your left thigh. Hold and change sides. Hold onto a sturdy support – the kitchen sink is ideal! Cross your left ankle over your right thigh with your knee out to the side. Sit back into a squat position, keeping your back tall and tummy in. Feel a stretch deep into your bum. Hold and change sides.
tre tch Also try: s ation and rela x and yoga workouts page 92 home workouts to try
Go into a half squat position, bending at the knees slightly, bottom back, hands on thighs. Hinge forward at the hips to bring your back into a horizontal position. Now curl your back up like a cat, dropping your tailbone and head. Slowly come back into a neutral position where your tail and head are lifted. Repeat slowly 2 – 4 times. Stand tall, take your hands behind you and place them in the small of your back. Squeeze your shoulder blades/elbows together. Alternatively, place your left forearm vertically on a wall, elbow bent at 90 degrees. Turn your torso away from your arm to feel a stretch in your shoulder and chest. Hold and change sides. Take your left arm up and over your head and bend your elbow to bring your hand between your shoulder blades. Gently pull your elbow across to the right with your right hand. For an extra stretch, lift your left ribs away from your left hip to feel a stretch in your waist. Hold and change sides. Draw your shoulders back and down, and gently take your head to the right, easing your right ear towards your right shoulder. For an extra stretch, press your left shoulder gently back and down with your right hand. Hold and change sides.
Your exercise plan
06
Your exercise plan
Daily workout plan Each 10 minute workout can be done on its own or together with other workouts to form 20 – 60 minute sessions. If you want to put workouts together always start on BLUE and aim to finish on YELLOW. Don’t forget to check out local exercise classes in your area or why not try a new sport like tennis or football? Exercising with others and under supervision is safe, fun and motivating!
your exercise plan page 93
“I can’t remember the last time I exercised.”
“I do exercise... a bit.”
“I consider myself an exerciser!”
Get Up and GO! The Energiser Intense Cardio Circuit The Cool Down Session
Get Up and GO! The Energiser Intense Cardio Circuit (x 2) The Cool Down Session
TUE
Get up and GO! Tai Chi Inspired Workout
The In bed Workout The Stair Climbing Workout (twice) The TV Workout
Get Up and GO! Stair Climbing Workout Strength and Tone for Everyone Pilates and Back Care The Cool Down Session
10 min walk The Walk and Run Strength Circuit (x 2) The Cool Down Session
The Easy Circuit The Energiser Intense Cardio Circuit Interval Session Intense Cardio Circuit The Cool Down Session
WED
MON
Get Up and GO! The Energiser Pilates and Back Care
Get Up and GO! The Energiser Pilates and Back Care
THU
The Energiser The Easy Cardio Circuit Extended Stretch and Relaxation
Get Up and GO! The Energiser Intense cardio circuit Strength and Tone for Everyone The Cool Down Session
The In bed workout Pilates and Back Care Stretch and Relaxation
FRI
Get Up and GO! The Energiser The Easy Circuit
The In Bed Workout 20 minute walk Pilates and Back Care
20 min walk/run Walk Run Strength Circuit The Cool Down Session
SAT
Tai Chi Inspired Workout Extended Stretch and Relaxation
Get Up and GO! Intense Cardio Circuit Tai Chi Inspired Workout Extended Stretch and Relaxation
The In Bed Workout Get Up and GO! Intense Cardio Circuit Stair Climbing Workout Tai Chi Inspired Workout Extended Stretch and Relaxation
SUN
20 minute walk in the park
The In Bed Workout The TV Workout
The In Bed Workout
page 94 your exercise plan
How to exercise safely • Wear comfortable clothing that allows your skin to breathe and a good pair of supportive training shoes • Ladies should always where a supportive sports bra – doesn’t matter how big or small you are! • Aim to eat a small meal 2 hours before a workout or a snack, like a banana, 20 minutes before • Drink water before, during and after your workouts • Make sure you pick activities to suit your fitness level. See the ‘activity zone’ table • Spread out your workouts over the week and aim to alternate days where you do more GREEN or more RED exercise. Always have a day where you completely rest from GREEN and RED, doing more gentle BLUE or YELLOW zone activities
• If you are pregnant or recently had a baby you need to keep your intensity low and should always consult with a doctor before exercising. Some exercise will need to be adapted to suit you so please get help from a qualified instructor • Always warm up and cool down for intense workouts (GREEN and RED). YELLOW and BLUE workouts have their own built-in warm up phase • If you feel any pain when exercising stop immediately and re-assess what you are doing • If your muscles feel achy the day after a workout, take it easier the next day. Do some more gentle workouts from the YELLOW and BLUE zones
your exercise plan page 95
page 96 your exercise plan
Keeping track of your progress
07
Keeping track of your progress
Your personal activity diary Track your daily intake of Flora pro.activ
or DATE
one a day
mix and match three
keeping track of your progress page 97
Keep a food diary DATE
Breakfast
page 98 keeping track of your progress
lunch
dinner
snacks
DATE
Breakfast
lunch
dinner
snacks
keeping track of your progress page 99
Track your daily fitness activities in minutes DATE
Blue
green
page 100 keeping track of your progress
yellow
red
Target minutes
Total minutes
Other useful information
08
Other useful information
Frequently asked questions Who can participate in the activity? The whole nation are invited to take part in the three week challenge. If participants do not have elevated cholesterol, they are welcome to remain involved in the activity and follow the programme, but should not be placed on a cholesterol-lowering diet using Flora pro.activ products. Who should not partake in the challenge? Due to the nature of our activity, there are circumstances that will prohibit some people from taking the challenge. Unfortunately those with any of the following will not be able to participate: • Those whose total cholesterol level is under 5.0 mmol/L or above 7.5 mmol/L • Pregnant, trying to become pregnant or breast feeding • Participating in a medical study/trial How to measure your cholesterol? It is invaluable to know your cholesterol number so we strongly encourage people to arrange for a test at their local GP. If your cholesterol level is slightly elevated then diet and lifestyle changes (such as the ones mentioned in this handbook) can
make big difference! Even simple changes such as consuming two grams of plant sterols daily (via Flora pro.activ products*) is proven to help lower your cholesterol and ultimately cardiovascular risks. If you do not have elevated cholesterol levels then continue to lead an active and healthy lifestyle, however it is not necessary to take the Flora pro.activ products. What causes high cholesterol? There are a number of factors that can contribute to a high cholesterol level. High intake of saturated fat and trans fat may raise bad (LDL) cholesterol levels. Other factors include smoking, a family history of high cholesterol, getting older, not getting enough exercise or being overweight can all affect blood cholesterol levels. How can participants lower their cholesterol within three weeks? Consuming 1.5-2.4g of plant sterols, found in Flora pro.activ products, per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables. Participants will be encouraged to consume either three portions from a combination of Flora pro.activ spreads or milk (one portion is 10g of spread or 250ml of milk), or a ‘one-a-day’ mini drink.
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What if a participant’s cholesterol goes down too much during the activity? Flora pro.activ contains plant sterols, which lower LDL (“bad”) cholesterol but does not affect the level of HDL (“good”) cholesterol. Studies show that for most people there is a clear health benefit of lowering bad cholesterol levels, and there is no lower limit advised by doctors. What is cholesterol? Cholesterol is a waxy substance from which many other substances in the body are made. The cholesterol present in the diet (for example in eggs and seafood) has little impact on cholesterol levels in the blood. It is saturated fat (found in full-fat dairy products, butter, biscuits, fatty meats and meat products and pastry), which usually increase levels of cholesterol. Cholesterol in the blood stream occurs as two main types: • LDL (bad) cholesterol • HDL (good) cholesterol Most of this cholesterol is of the LDL (bad) cholesterol type. Lowering this type of cholesterol and having high levels of HDL (good) cholesterol can help maintain a healthy heart. What is the link between cholesterol and heart disease? It’s well established that having high levels of LDL cholesterol increases your risk of heart disease.***
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What do you consider to be ‘High Cholesterol’? A desirable cholesterol level is generally accepted to be lower than 5 mmol/l. Raised cholesterol is anything above this. Is it possible that blood cholesterol could be reduced too much? Isn’t it bad for your health to have too low a blood cholesterol level? Flora pro.activ products lower the (LDL) “bad” cholesterol but do not affect the level of (HDL) “good” cholesterol*. Studies show that for most people there is a clear heart health benefit of lowering (LDL) cholesterol levels.** There is no lower limit advised by doctors for LDL cholesterol levels. What role does diet play in reducing cholesterol? Dietary factors can affect LDL-cholesterol levels, particularly the amount of saturated fat we consume. Making positive dietary changes such as replacing foods high in saturated fat such as butter, cream and fatty meats with polyunsaturated fats, from vegetables oils and spreads, and nuts and seeds and keeping intakes of trans fatty acids to a minimum are helpful ways to lower the saturated fat content of the diet and, in turn, LDL cholesterol levels
Is eating Flora pro.activ all I need to do with my diet to maintain a healthy heart? No: Flora pro.activ should be eaten as part of a healthy diet and lifestyle, to help look after your heart*. As part of a healthy diet, you should aim to eat at least 5 portions of fruit or vegetables every day, eat oily fish (salmon, mackerel, sardines) once a week choose wholemeal or wholegrain cereals and lean proteins and low fat dairy foods. Grill, stir fry or microwave foods rather than frying or roasting. You should also choose a diet that is low in salt. An optimum intake of plant sterols is 2-2.5g daily. This can be achieved either eating three portions from a combination of the Flora pro.activ spreads (30g per day) or milk drink (250ml per day), or with the ‘one-a-day’ mini-drink to be consumed with a meal. Consuming more than 3g plant sterols a day is not recommended What else can I do to help maintain a healthy heart? There are a number of factors that can help maintain a healthy heart. A few examples are: • Avoid smoking • Maintain a healthy cholesterol level • Maintain a healthy blood pressure • Maintain a healthy body weight for height and build • Exercise on a regular basis
Isn’t butter better for you than spreads that are full of chemicals and trans fats? Margarines and spreads made from vegetable oils contain polyunsaturated fats. Butter is high in saturated fat, and decreasing the consumption of saturated fat in your diet helps to maintain a healthy cholesterol level. It is also a myth that margarines and spreads that are available today are high in trans fats. What are plant sterols? Plant sterols are naturally occurring substances that have been in the diet for thousands of years and are found in everyday foods like fruits and vegetables, vegetable oils and nuts and grains. Plant sterols have a chemical structure similar to that of cholesterol. They play the same stabilising role in plant cell membranes as cholesterol does in our cells’ membranes. How do plant sterols lower cholesterol? Plant sterols reduce the absorption of cholesterol from the body into the blood stream. This results in a reduction in blood LDL cholesterol with no effect on HDL cholesterol or triglycerides. Who should take plant sterols? Plant sterol-enriched foods significantly lower cholesterol levels in people following both ‘typical’ and low fat diets, people on lipid-lowering medications such as statins and fibrates as well as those with elevated blood cholesterol levels. People on medication should also talk to their GP if they want to use products with plant sterols.
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What evidence is there that plant sterols lower cholesterol? The cholesterol lowering effect of plant sterols has been known since the 1950s, with several hundred studies published which support their efficacy and safety. Since the late 1980s Unilever, in collaboration with many independent scientific investigators, has extensively researched the cholesterol lowering properties of plant sterols. There are 45 clinical studies which have confirmed the cholesterol-lowering efficacy of Flora pro.activ plant sterol enriched foods. These include a variety of different subjects and conditions e.g. in men and women and on ‘typical Western’ or healthy diets. Is there an ideal level of consumption for plant sterols? An optimum intake of plant sterols is 2-2.5g daily. This can be achieved by either eating three portions from a combination of the Flora pro.activ spreads or milk drink, or with the ‘one-a-day’ minidrink. Consuming more than 3g plant sterols a day is not recommended.
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Does Flora pro.activ significantly lower cholesterol? Yes*. A vast number of clinical studies have demonstrated that consuming plant sterol enriched foods can help to lower blood total and LDL-cholesterol. Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. Consuming 1.5-2.4g of plant sterols per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables. How safe are plant sterols? Plant sterols are natural components of a normal diet. The safety of consuming high intakes of plant sterols to lower cholesterol has been studied extensively since the 1950s and reviewed by independent experts and regulatory authorities internationally. Are plant sterol-enriched foods suitable for pregnant and breastfeeding women? Plant sterols are considered as safe cholesterol-lowering ingredients. However, we do not recommend Flora pro.activ products for pregnant or breastfeeding women, as they have specific nutritional needs and lowering cholesterol is not normally a priority for them.
Reduce your cholesterol with 3 servings or 1 mini drink a day
or
Mix & match 3 servings
1-a-day
1 serving equals
or 10 g Enough to spread on 2 slices of bread
Can you take plant sterols and statins at the same time? If you are already taking medication to lower your cholesterol, consult your doctor before using Flora pro.activ. Plant sterols can help lower cholesterol in addition to cholesterol lowering medication, however it’s important people continue to take any prescribed medication and make wider changes to their diet and lifestyle to get the most postive effects.
100 ml 1 mini
250ml
drink with a meal
1 glass
Is the effect of statins and plant sterols additive? Clinical evidence shows that eating plant sterol-enriched foods, in combination with statins, can have a greater cholesterollowering effect than statins alone.* Statins reduce LDL-cholesterol levels by an average of 25%. Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. Consuming 1.5-2.4g of plant sterols per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables.
*Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. Consuming 1.5-2.4g of plant sterols per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables. ** Research conducted among 1,874 UK adults (aged 18+) by Opinion Matters between 20.09.13 – 23.09.13 *** As coronary heart disease has multiple risk factors, you may need to improve more than one element of your lifestyle to reduce your overall risk. World health organisation (who), diet, nutrition and the prevention of chronic diseases: report of a joint who/fao expert consultation, who technical report series 916. geneva, 2003
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Contact details For more details about the challenge visit floraproactiv.co.uk
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