ve
TS
T
3
Real talk
5 tips towards
successful
weight loss
BANANA
ALMOND
protein cupcakes
Gluten-free | Makes 12 | 196 calories per serve
“
Weight loss can be really tough. It’s a different journey
for each person, with different obstacles along the
way. But making a plan with realistic goals and lifestyle
changes you can stick to long-term is essential. The
good news is this is something your pharmacist can
help with!
Here are my 5 top tips for successful and sustainable
weight loss:
1.
Eat healthily – your diet is important to achieving
a healthy weight. Aim to eat a healthy balance
and variety of foods in moderation. Reach for
vegetables, fruit and wholegrains, and try to limit
highly processed ‘junk food’ to the occasional
treat.
2.
Exercise – physical activity can increase your
metabolism and the calories you burn in a day*,
as well as lots of other benefits! Aim for at least
half an hour exercise each day in ways you enjoy
like walking the dog, swimming, or pilates.
3.
Stay accountable - using a food diary can help
identify eating patterns, changes you need to
make, and keep you accountable. Understand
lapses may happen occasionally, but identifying
them early can make all the difference in getting
back on track. There’s lots of great food journal
apps available to help track what you eat.
4.
Up your protein - protein-rich foods leave us
feeling more satiated (or full). Eating protein
reduces the hunger hormone ‘ghrelin’ which can
result in eating fewer calories because it takes you
longer to feel hungry again.
5.
Moral support – get your loved ones involved in
motivating and supporting you with your goals.
Join a weight loss group where others are on the
same journey to help keep you motivated and
feeling positive. Don’t forget your pharmacist
can also be a great moral support – check in with
them regularly to celebrate small wins and to talk
through challenges.
INGREDIENTS:
6 scoops (336g) of Tony Ferguson High Protein Shake – Vanilla
flavour
6 tablespoons 100% almond butter, melted for 20 seconds
in microwave
3 medium bananas, mashed
6 drops vanilla essence
6 teaspoons stevia or preferred sweetener
3 tablespoons psyllium husks or chia seeds
3 teaspoons baking powder
1.5 cups water
12 medium cupcake papers
METHOD:
1. Preheat oven to 160ºC.
2. In a bowl, add the mashed banana, melted nut butter and
combine well. Then add the Tony Ferguson shake powder, baking
powder, psyllium husks, stevia and water and combine well.
3. Spray 12 medium cupcake papers with oil spray. Pour the mixture
into each evenly. Place in cupcake baking tray and bake for 20-25
minutes or until cooked. It will still feel a bit soft but hardens once
cooled. Enjoy with a cup of tea or coffee.
Note: This recipe has half a fruit serve and 1 healthy fats serve per
cupcake.
Speak to your local TerryWhite Chemmart team about other
healthy Tony Ferguson recipes.
Adapted with permission from
TM19855 - Sept 9th Catalogue MEDIUM pg 1-20 v8.indd 3
You're not alone on your weight loss journey. Speak to
your TerryWhite Chemmart pharmacist today about
how we can help support you in improving your health
and reaching a healthy weight, or visit
www.terrywhitechemmart.com.au/weight
Darren Neiling
Pharmacist
TerryWhite Chemmart
Kippa Ring, QLD
Source: *https://www.health.harvard.edu/diet-and-weight-loss/exercise-andweight-loss-the-importance-of-resting-energy-expenditure
5/8/21 4:35 pm