Change Your Health Direction in 2020 with LloydsPharmacy Ireland

FREE 8 WEEK HEALTH TRANSFORMATION PROGRAMME Visit us at www.lloydspharmacy.ie today for FREE health transformation materials, recipes and much more.

Welcome. I’m Lisa Walsh, a behavioural change

Life Coach and Training Specialist with LloydsPharmacy.

The ‘Change Your Health Direction’ programme is a wonderful opportunity for you and your family to make positive health changes and embrace new lifestyle habits.

Our aim is to help you achieve this through the support of a in your local LloydsPharmacy.

Health Coach

The FREE 8-week programme offers you the opportunity to visit your local LloydsPharmacy, where one of our trained in-store health coaches will speak with you on a weekly basis about your health goals. Our in store health service provides advice on Smoking Cessation, Heart Health, Digestive Health, Sleep, Skincare, Immunity & Energy.

Perhaps you want to care for your skin more, focus on healthy eating, cut down/ quit smoking, lower your blood pressure, take preventive measures to avoid colds and flu, embrace positive ageing or increase your energy levels. Small changes can make a big difference. Whatever change you choose to make, we’re here to support you as you introduce healthier habits into your lifestyle.

For many people it’s starts with healthy eating. Foods can impact our moods, energy and concentration levels and can lower your risk of diet related illness such as obesity, heart disease, diabetes and depression. With obesity on the increase in Ireland, we are aware of the changes needed to improve our lifestyles. This free Change Your Health Direction booklet is a wonderful support tool to help you stay on track with your weight management. Small changes to your diet and lifestyle habits can lead to lifelong health benefits.

Lisa Walsh

Life Coach & Training Specialist for LloydsPharmacy 2

Where Do I Start?

Changing Your Health Direction starts from within. Whether you’re giving up smoking, lowering blood pressure, wanting to increase your exercise intake, energy levels, improve your complexion or – like so many people –lose and maintain a healthy weight. Eating well supports us to feel good and positive, which in turn makes you more ready to meet the world’s challenges! You’ll find plenty of ideas in this diary. You’ll get all the support and advice you need from your local LloydsPharmacy Change Your Health Direction Coach.

How to Approach Your Diary: 1.

It is advised you eat 5 meals a day to promote weight loss. 3 x 300 calorie meals (breakfast, lunch and dinner), and 2 x 150 calorie snacks. As an example below: 8am Breakfast | 10.30am Snack | 1pm Lunch | 3.30pm Snack | 6pm Dinner

2.

Track your daily food intake with this diary to help you become aware of your daily food choices and sources. Awareness is the first step of change.

3.

Set a realistic goal with your coach.

4.

Eat every 2.5 to 3 hours.

5.

Stick to the plan; it works.

6.

Make sure to book in for your free weekly weigh-in with your Change Your Health Direction Coach.

7.

If eating out go for the healthy option… there is always one!

8.

Have a positive thought every day and repeat every day, for example: Thank you for my beautiful body!

9.

Restrict alcohol intake to less than 3 small glasses of wine a week / 3 beers a week.

The less the better!

“Failure to prepare is preparing to fail.”

Benjamin Franklin

10. Limit sugary sweets. Tempted? How about 2 squares of dark chocolate or 6 almonds.

Remember your ABC’s: AWARENESS

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

BELIEF

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

COMMITMENT

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

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

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

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Your First Meeting Customer Name: ....................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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

BMI: .......................................... MAS*: ..................... . . . . . . . . . . . . . BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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

Advice: .................. ............................................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...................... *MAS (Metabolic Age Screening): Metabolic age is calculated by comparing your Basal Metabolic Rate to the average BMR of your chronological age group. Our trained coaches can explain in more detail.

What are your health goals?

Do you want to lose weight? Do you want to give up smoking? Lower blood pressure? Lead a more active, positive life? Write them down so you can remind yourself and gauge how much you’ve achieved...

The 3

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

1. ............................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ............................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

2. ............................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ............................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

3. ............................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ............................................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Before Picture…

After Picture!

Let ’s go!

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Your Weekly Meetings Week 1 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 2 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 3 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 4 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 5 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 6 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Week 7 Results + Advice: ............................................................................................... . . . ............................ .................................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Your Final Meeting Congratulations!

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

BMI: .......................................... MAS*: ..................... . . . . . . . . . . . . . BP: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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

*MAS (Metabolic Age Screening): Metabolic age is calculated by comparing your Basal Metabolic Rate to the average BMR of your chronological age group. Our trained coaches can explain in more detail.

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

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Elsa’s

7 STEPS TO BETTER HEALTH

1. Eat Nutritionally Balanced Meals

Elsa Jones, Nutritional Therap – A ‘balanced diet’ starts with getting the right balance ist of nutrients onto your plate at meal times. At lunch/ dinner, aim to fill ¼ of your plate with protein rich food such as chicken, fish, eggs, beans, nuts & seeds. Protein helps you stay fuller for longer and helps keep blood sugar levels stable. Adding complex carbohydrates such as brown rice, sweet potato, quinoa etc. will provided a slow steady release of energy along with vitamins and fibre. Aim to fill ¼ of your plate with complex carbohydrates at meal times.

2. Eat A Rainbow Every Day! – For optimal health & disease prevention, aim

to eat 5-7 fruit & veg every day (5 veg and 2 fruit is a good balance). Eat a wide variety of different colours as each colour offers unique health benefits. Aim to eat something red, green, purple, yellow/orange and white every day and fill half of your plate with vegetables at lunch/dinner time.

3. Embrace ‘Essential Fats’ – Omega 3 and omega 6 essential fatty acids nourish

our brain, our heart & reproductive system and are essential for healthy hair, skin & nails. To ensure you get enough in your diet, I recommend you have oily fish (salmon, mackerel, sardines etc.) twice a week and have 1-2 tbsp. of omega 3 rich seeds per day (flax, chia, hemp) - add them to porridge, salads, bread etc.

4. Limit your Sugar Intake – For overall health & weight management, try to view high sugar foods such as chocolate, biscuits, sweets/cakes etc. as occasional ‘treats’ not a daily diet staple. If you have sweet foods regularly, then try reducing your portion size and/or opt for healthier versions e.g. have a couple of squares of dark chocolate instead of a full bar of milk chocolate.

5. Prioritize Sleep & Stress Management – Getting 7-9 hrs sleep a

night and managing your stress levels is essential for good physical & mental health. Exercise is a wonderful way to reduce stress and boost mood, find an exercise you enjoy and do it consistently, even a 30 minute walk a day offers significant health benefits. Yoga, meditation and mindfulness are also effective for reducing stress & improving sleep. Sleep experts recommend a ‘wind down’ routine where you switch off all electronics 1-2 hrs before bed to improve sleep quantity & quality.

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6. Watch your Caffeine Intake – Excess Caffeine can affect our nervous system by revving up stress hormones in the body like adrenaline & cortisol, this can affect our anxiety levels, mood & sleep. I recommend limiting yourself to no more than 2 caffeinated beverages a day, ideally before 2pm.

7. Alcohol in Moderation – The current guidelines from the HSE for ‘low risk’

alcohol intake is 11 units per week for women (approx. 5 medium glasses of wine) and 17 for men. Note - this is a limit not a target! If you have a weight loss goal, limiting your intake further is advisable.

Strawberry & Spinach Salad with Feta & Toasted Pecans R ich in vitamin C which boosts immunity and skin elasticity R ich in folate, B vitamins iron and magnesium which support energy metabolism R ich in healthy fats which support heart, brain & bone health Salad Ingredients 4 fistfuls of baby spinach leaves (100g approx.)

10 strawberries, sliced widthways 70g feta cheese, cubed/crumbled 10 pecans

Serves 2

Balsamic dressing 2tbsp. extra virgin olive oil 3 tbsp. balsamic vinegar 1 tbsp. honey 1.5 tbsp. lemon juice Pinch of sea salt

Bursting with skin loving antioxidants!

Method To quickly toast the pecans, heat a non-stick pan over medium-high heat, add the pecans, then reduce the heat to medium and toss the pecans for about 2-4 minutes, taking care not to burn them The pecans should be one shade lighter after toasting.

Allow to cool.

Meanwhile, arrange the spinach leaves in a large salad bowl and scatter the strawberries, feta and walnuts on top. In a small cup or jam jar, stir/shake the dressing ingredients until well combined. Pour dressing over the salad right before serving and enjoy!

Typical nutritional content per serving: 386 Calories

32.6g Fat

8.4g Saturates

434mg Sodium

14g Sugars

8.5g Protein

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Reading Labels When doing your weekly shopping, do you read the labels on what is going into your trolley?

Do you know that sugar can be disguised in many ways: •• Agave

•• Molasses

•• Xylose

•• Rice syrup

•• Honey

•• Corn syrup

•• Invert sugar

•• Corn sweetener

•• Malt syrup

•• Barley malt syrup

•• Sorghum syrup

•• Lactose

•• Fruit juice concentrate

Some well-known breakfast cereal brands can have up to 25 grams of sugar in one serving.

A slice of bread contains 3.5 grams of sugar.

This is important!

A quick guide to reading labels:

1. Start with the serving information (this is at the top of the label)

This will tell you the size of a single serving and the total

number of servings per container (package).

Nutrition

1 2

Facts

Serving Size 2/3 cup (55g) Servings Per Container About 8

2.

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

3.

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

4.

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

5.

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

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3 4 5

Amount Per Serving

Calories 230

Calories from fat 72 % Daily Value*

Total Fat 8g Saturated Fat 1g Trans Fat 0g

12% 5%

Cholesterol 0mg Sodium 160mg Total Carbohydrate 37g Dietary Fibre 4g Sugars 1g Protein 3g

0% 7% 12% 16%

Vitamin A Vitamin C Calcium Iron

10% 8% 20% 45%

* Percentage Daily Values are based on a 2,000 calorie diet.

Your daily value may be higher or lower depending on your calorie needs.

Total Fat Sat Fat Cholesterol Sodium Total Carbhydrate Dietary Fibre

Less than Less than Less than Less than

65g 20g 300mg 2,400mg 300g 25g

80g 25g 300mg 2,400mg 375g 30g

Healthy Tips Keeping your blood sugar stable is key for weight management. Eating little and often is the right way to go. Keeping your blood sugars level results in consistent energy and good concentration. Snack on proteins and carbohydrates together. Eating every 2.5 – 3 hours is recommended.

Healthy snack ideas: •• Fresh fruit with some almonds/walnuts/pecans •• Mixed seeds and fruit

Did you know...

•• Hummus and rice cakes •• Apple and nut butter

that the recom mended daily calorie inta ke for women trying to lose weight is 1,200 and for men is 1,80 0 calories?

•• Natural yogurt and nuts •• Want chocolate? Well, have 2 squares of 70% dark chocolate and 6 almonds.

Rethink your drink •• There are calories in drinks too (except for plain water).

•• Some people consume their daily calorie intake in the consumption of fizzy drinks, lattes and alcohol even before they eat. A regular latte made with milk can have up to 16 grams of sugar just from the milk.

•• One can of cola reaches your sugar intake for the day!

•• A fast food meal can exceed your daily calorie intake!

1x

can = daily sugar intake.

330ml Can

1 litre Bottle

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

2 litre Bottle

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Large Hamburger

Medium Fries

Large Coke

550 cal.

380 cal.

310 cal.

= 1,240 calories.

Menus Health Tip

Breakfasts 1 in 3 Irish people skip breakfast to stay in bed, or to have more time to get ready for school, college, work etc. or they simply aren’t hungry. But breakfast comes after the longest fast, our blood sugars are low and our metabolism slow.

Avoid ‘bre akfast cereals’, th ey are load ed with unne cessary su g a rs and have little or no nutritiona l value.

We need breakfast to set us up for the day!

Porridge 1 part porridge & 2 parts water.

Cook and add milk/milk substitute.

•• Top with a teaspoon of sunflower seeds/ pumpkin seeds/ground seeds/nuts/fresh berries/cinnamon great for regulating the blood sugar).

•• Honey or Xylitol as an alternative to sugar.

Eggs Eggs are a complete protein and have all 8 amino acids.

•• Soft boiled egg with 1 slice of wholegrain toast.

•• Egg omelette – 2 large eggs and a little milk and coconut oil (or low fat cooking spray) to cook. (Add onion/mushrooms/ tomatoes).

•• Poached egg on 1 slice of wholegrain toast.

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Omelette – serving suggestion

Lunches

A favourite !

•• Wholemeal wrap with hummus, lettuce, onion and plain chicken or turkey (pack with as much veg as you like to add variety).

•• Tuna steak or tinned tuna served with cucumber/onion/peppers/lettuce tomatoes (dress with 2 tablespoons of balsamic vinegar and one tablespoon of olive oil).

•• Baked sweet potato stuffed with a cooked chicken breast /one teaspoon of hummus/ peppers/onions/tomatoes served with a green salad.

•• Elsa Jones’ Strawberry & Spinach Salad with Feta & Toasted Pecans (see page 7 for recipe).

Dinners •• Salmon/Tuna/Cod/Mackerel (choose one) served with 3 tablespoons of brown rice and green vegetables or stir fry vegetables cooked in Soy sauce/ginger and garlic.

•• Grilled chicken served with sweet potato wedges (Cut sweet potatoes into chips place some spice of your choice over them and drizzle a little coconut oil over them and place in oven for 40-50 mins – turn occasionally to ensure that the wedges are covered in oil) serve with salad or vegetables.

•• Stuffed pepper with brown rice/ chicken (marinate the chicken in spices and a little soy sauce overnight).

Delicious!

Fruit & Vegetables

A healthy, balanced plate 11

Healthy Carbs Protein

Your Shopping List Check out o • Eggs ur ‘Love Lloyd s’ Blog on lloydspharm • Plain natural yogurt acy.ie for extra tips, tr icks and • Honey / maple / agave syrup recipes!

- use very sparingly • Porridge oats (not quick oats) • Almond milk (Try to get unsweetened nut milks) • Peanut butter (100% peanuts only! Lots of brands have added sugar) • Coconut oil • Brown rice or Basmati rice / brown pasta • Sweet potatoes • Dark chocolate (70% cocoa) • Green vegetables (frozen if you wish): broccoli, asparagus, cabbage, peas, peppers, green beans

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• Ginger / garlic / soy sauce • Herbs and spices (get the ones you like): paprika, cumin, curry, thyme, coriander, black pepper, cinnamon, turmeric • Onions, carrots, mushrooms • Balsamic vinegar • Lean meats: turkey mince, chicken breasts • Fish: your choice of tuna, salmon, mackerel • Rice cakes (plain wholemeal versions) • Fruit – apples, kiwis, pears, oranges • Nuts - almond & walnuts • Olive oil or Udo’s Choice Oils* (mix this with balsamic vinegar for a salad dressing + add spices) *do not cook with this oil • Avocados (add half into salad)

• Pasata sauce / pesto / tinned tomatoes / hummus (1 tin of chickpeas)

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Digestive Health Our digestive systems break down the foods we eat into the nutrients that our bodies need. If we neglect our digestive health, our bodies could run into problems absorbing those nutrients. Our lifestyle and our choice of foods can affect the way our bodies digest what we eat.

Tips for Better Digestive Health: •• Eat a high fibre diet •• Get both insoluble and soluble fibre •• Increase your intake of Monounsaturated and Polyunsaturated Fats e.g. avocado, oily fish & seeds

•• Limit your intake of alcohol and caffeine and try to stop smoking •• Exercise regularly •• Manage your stress •• Keep to a meal schedule

•• Choose lean meats •• Incorporate probiotics into your diet •• Stay hydrated

Our experts recommend:

PrecisionBiotics Alflorex This naturally occurring ‘good’ bacteria is part of the family of bacteria given by mother to baby at birth.

Udo’s Choice Super 8 Hi-Count Microbiotics Super 8 can be used on a continuous basis or for short periods of time, such as after antibiotics.

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Optibac For those on Antibiotics For people who are taking or who have recently finished taking antibiotics, the strains of natural bacteria in this supplement are specially selected for their suitability and safety.

Energy & Immunity As the seasons change it is common for colds and flu to do the rounds. To help you prepare and plan to support yourself through the year, we’ve put together some tips that you can use to stay well and build your energy & immunity.

Tips on how to Boost your Energy & Immunity: •• Increase your Vitamin C intake – Fresh fruit and veg are a great source of Vitamin C. We have also got you covered with some of the best supplements available.

•• Eat Nutrient-Rich Whole Foods – Eating nutrient rich whole foods supports stable blood sugar levels and promotes vitality and health.

•• Get Enough Sleep – Not getting enough sleep can compromise our immunity. The recommended sleep for an average adult aged between 26 – 64 is 7 to 9 hours per night.

•• Stay Hydrated – Water transports nutrients throughout our bodies and helps to flush out toxins. Drinking plenty of water improves concentration and relieves fatigue.

•• Destress – In times of stress our bodies use more Vitamin B & C, Magnesium & Zinc.

We recommend taking a good Multivitamin.

Our experts recommend:

Revive Active Amino Acid, Vitamin & Mineral Complex The super supplement with 26 active ingredients delivering multiple benefits in one convenient sachet.

Active Iron Double Iron Delivery System Double iron delivery system is unique and may provide better absorption of iron sulphate, yet gentle enough to take on an empty stomach.

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Emergen-C Energy Release & Immunity Support A tasty, effervescent vitamin drink that will help you get the most out of every day!

Keep your Heart Healthy & Manage your Blood Pressure KNOW YOUR NUMBER! – A normal Blood Pressure reading in a healthy adult may be around 120 over 80. If your blood pressure is higher we would recommend that you make some positive changes to your lifestyle to help reduce the risk of heart disease and stroke.

Tips to help you maintain Healthy Blood Pressure: •• Always take your medication as prescribed •• Eat a healthy diet •• Get active and strengthen your heart •• Drink less alcohol •• Maintain a healthy weight •• Stop smoking •• Track your blood pressure

Our experts recommend:

Cleanmarine Cardio 40+ Supports Heart Function with Turmeric root extract & Vitamins K2 & B12.

MorEPA Smart Fats 85% Omega-3 Supports cardiovascular, joint, skin, immune and brain health.

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BioActive Q10 Gold 100mg Benefits may support a healthy cardiovascular system.

Say heLlo to Healthy Skin Just like your body needs vitamins to be healthy, skin needs minerals to strengthen its moisture barrier and defend itself against daily aggressors.

Tips to help you maintain Healthy Skin: •• Eat healthy foods •• Stay hydrated •• Keep your skin moisturised •• Have a daily skincare routine that includes cleansing, toning and moisturising.

•• Protect your skin from the sun •• Avoid smoking and too much alcohol intake •• Avoid stress in your daily life •• Always remove makeup before bed •• Use quality skincare products that suit your skin type & condition (see examples below)

Our experts recommend:

Vichy Mineral 89 Helps strengthen the skin’s moisture barrier, makes skin more resistant to visible aging caused by environmental factors and hydrates and plumps skin.

Eau Thermale Avène Skin Recovery Cream Moisturises and soothes dry, red and environmentally damaged skin. It provides healing effects to sensitive skin conditions including rosacea and eczema.

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La Roche-Posay Effaclar Purifying Foaming Gel for Oily Skin Gently cleanses the skin thanks to its high tolerance foaming power. Helps to eliminate impurities and excess sebum, leaving the skin feeling clean and fresh.

Ways to Quit Smoking When you decide to stop smoking, getting help and support can really help to improve your chances of quitting. Our trained Health Coaches are here to help you through your Smoking Cessation journey.

Tips to help you to Quit Smoking: •• Pick a quit date

•• Learn to deal with cravings

•• Change your routine

•• Do regular physical activity

•• Make your home and car smoke – free

•• Take one day at a time

•• Reduce your caffeine

•• Try Nicotine Replacement Therapies (NRT)

NRT can increase the chances of quitting. The most common types of NRT are patches, lozenges, gum, inhalers and tablets. NRT replaces some of the nicotine that you previously got from smoking, but at a lower level. Ask our pharmacists about some of the below NRT products available in store today.

Our experts recommend:

Nicotinell Lozenges Range Giving up is seriously hard. Nicotinell has a wide range of products and practical support that can help you get the job done.

NiQuitin Transdermal Patches Continuous delivery throughout the day for 24hr control, helping to stop nicotine cravings and withdrawal symptoms before they occur.

Nicorette Range No two smokers are the same and because of this Nicorette offers a wide range of solutions to suit everyone.

NiQuitin Mini Lozenges Small, mint-flavoured lozenges that come in a handy pack, offering rapid relief from nicotine cravings.

Products contain Nicotine. Always read the label/leaflet and ask your pharmacist for advice.

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Sleep, Rest & Recovery ‘Sleep Hygiene’ is a term used to describe habits and practices that are conducive to sleeping well on a regular basis. In order to perform our daily tasks to the best of our abilities it is important that we make our sleep a priority and do everything we can to maintain good quality sleep.

Tips to help you improve your Sleep: •• Establish a regular bedtime and waking time •• Take a nap if you are tired, but no more than 45 mins of sleep during daytime hours •• Avoid excessive alcohol and tobacco consumption •• Cut off your caffeine at least 6 hours before going to bed •• If you need a snack before bed avoid heavy, spicy or sugary foods •• Regular exercise can contribute to healthier and more restful sleep •• Establish a comfortable room temperature and keep you’re space well ventilated •• Eliminate as much light as possible and block out all distracting noise

Our experts recommend:

MAG365 Un-Flavoured Magnesium 100% natural magnesium that helps to restore normal levels of magnesium in the body.

Kalms Night Traditional herbal medicinal product used to aid sleep based on long standing use.

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Better You Magnesium Sleep Mineral Lotion Naturally relaxes muscles to support restful sleep.

WEEK 1

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

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TIP

of the week

Eat a diet full of colour (fruits and vegetables).

Fri Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

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WEEK 2

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

22

TIP

of the week

Fri

urself Eat regular meals and never let yo ting. ea go longer than 2.5-3 hours without

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

23

WEEK 3

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

24

TIP

of the week

Fri

you do and Get moving – enjoy what t you. or get a fitness buddy to supp

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

25

WEEK 4

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

26

TIP

Eat healthy fats.

of the week

Fri Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

27

WEEK 5

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

28

TIP

of the week

Eat your whole grains.

Fri Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

29

WEEK 6

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

30

TIP

of the week

Fri

h out for Be a detective with food labels. Watc d up! y ad hidden sugars in food/ drinks - the

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

31

WEEK 7

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

32

TIP

of the week

Fri

Take your time and savour your meals. Avoid screens during mealtimes and focus on your delicious and nutritious food!

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

33

WEEK 8

Date:

Mon Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Tue Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Wed Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Thu Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

34

TIP

of the week

Fri

Get 8+ hours of sleep a night. Simple meditation before bedtime can help to you unwind.

Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sat Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Sun Breakfast

Afternoon Snack

Morning Snack

Dinner

Lunch

Evening Snack

Weekly Weigh-In Results & Health/Wellbeing Advice: Weight:

Advice:

35

Immunity & Supplements Heart Health Skincare Sleep Smoking Cessation Energy Digestive Health Nutrition

Plus Weekly Weigh-In Weekly 1-2-1 Coaching

For more information ask in store or visit lloydspharmacy.ie

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