Have half your calories for lunch

If you are trying to lose weight or just eat healthily there are some choices you can make to eat less calories and still have a lovely meal.

This can be tricky at lunch times particularly if you are having to buy off the shelf meals but if you think about it and understand what is lower in calories you can make a sensible choice.

There was a good guide to swaps you could make at high street shops and take aways that you might find helpful. It can be found at https://www.thetimes.co.uk/past-six-days/2018-02-24/weekend/half-the-calories. And if you want more healthy eating advice jusr contact me by emailing enquires@weight-away.org

But here are a few examples

McDonald’s

Swap this
The BBQ Signature Burger
782 calories

For this
The Hot Peri Peri Chicken Wrap
353 calories

Starbucks

Swap this
Ham and Cheddar Croissant
497 calories

For this
Eggs, Tomato and Spinach Hot Box
211 calories

 

Tesco

Swap this
Tesco Finest Butter Roast Chicken and Lincolnshire Sausage Sandwich

635 calories

For this
Healthy Living Roast Chicken Salad Sandwich
294 calories

Greggs

Swap this
Sausage roll
327 calories

For this
Winter vegetable soup
135 calories

 

 

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Your health is you most important asset

I know that when I was overweight I worried about how I looked; I stressed about what to wear and I was concerned about what people thought of me.

But my biggest worry was my health and reading articles this week in the press about the effects of processed foods has made me really grateful that I changed my eating habits.

So this article is worth a read

Processed breakfast cereals could be partly behind increasing risks of cancer in the developed world

Eating factory-made food including cornflakes, pizza and chocolate bars every day increases the risk of cancer by a quarter, the first study of its kind suggests.

Additives in ready meals, packaged snacks and shop-bought cakes may combine to trigger the disease, researchers warned last night.

Cancer caused by highly processed food would be over and above the harmful effects of the sugar and fat it contains, scientists fear.

The West’s increasing taste for packaged food on the go could fuel a further rise in cancer in the future, they say.

French researchers studied the diets of 105,000 people, of whom 2,228 developed cancer over an eight-year period. The quarter who ate the most “ultra-processed” food were 23 per cent more likely to get any type of cancer than the quarter who ate the least, researchers report in The BMJ.

Now I know that advice about what to eat never stops but if you want to know about  eating healthily my Weight Away Plans can help and you will lose some weight as well as protecting your health .

Getting ready for pancake day next week

If you are a lover of pancakes this can be a day when you perhaps overdo your sugar fix, however it may be that you are intending to give up chocolate for lent and this as a bit of ‘your last supper’.

I sometimes do give up chocolate for lent and I am intending to this year, as I feel I need to shift a few pounds before the summer. I find having that period of time gives me some focus a bit like ‘dry January’.

If you are looking for a healthy way to eat pancakes though then try the recipe below.  This also makes a great breakfast perhaps at the weekend when you have time to make them

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Fluffy American Pancakes only 190 calories

RECIPE

BLUEBERRY PANCAKES

Serves 2 (3 or 4 pancakes each)                190 cals per serving

Preparation 10 minutes cooking 10minutes

Ingredients

1 large egg (separated)

25g self raising flour

25g porridge oats

1 tsp sugar

½ tsp cinnamon

75mls skimmed milk

75g blueberries

To Prepare

In a clean bowl whisk the egg white until it is soft and holds peaks.  In another bowl beat the egg yolk, flour, oats, sugar and milk together.

Gently fold the egg white into the mixture with a metal spoon gently keeping the volume

Heat a non-stick small pan and spray with low fat oil. Place a tablespoon of the mixture into the pan to make a small pancake, depending on the size of the pan you can do a few at a time turning when they have puffed up.

Set aside and wrap in a clean tea towel to keep warm while you gently warm the blueberries to serve with pancakes and a sprinkling of cinnamon if you want.

Will make 3-4 pancakes each

You can use other fruit or if you omit the sugar you could make these into savoury pancakes and perhaps add mushrooms or peppers.

75mls skimmed milk

75g blueberries

To Prepare

In a clean bowl whisk the egg white until it is soft and holds peaks.  In another bowl beat the egg yolk, flour, oats, sugar and milk together.

Gently fold the egg white into the mixture with a metal spoon gently keeping the volume

Heat a non-stick small pan and spray with low fat oil. Place a tablespoon of the mixture into the pan to make a small pancake, depending on the size of the pan you can do a few at a time turning when they have puffed up.

Set aside and wrap in a clean tea towel to keep warm while you gently warm the blueberries to serve with pancakes and a sprinkling of cinnamon if you want.

Will make 3-4 pancakes each

You can use other fruit or if you omit the sugar you could make these into savoury pancakes and perhaps add mushrooms or peppers.