Eating eggs is good for you!

You might think when I say eating eggs is good for you  I might be referring to the chocolate Easter Eggs that are just everywhere you look this week.

Well sorry I am not.

I am referring to Chicken’s Eggs and how they are really good to incorporate into your normal eating.  Many people think eggs have a bad name because of a link to cholesterol however eaten sensibly they can be a great part of you eating plan when you are trying to lose weight.

Eggs in fact tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not associated with an increased risk of heart disease.

They are also great to have at breakfast as they will stave off hunger.

In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours
In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group
  • Lost 65% more body weight.
  • Lost 16% more body fat.
  • Had a 61% greater reduction in BMI.
  • Had a 34% greater reduction in waist circumference

So why not try having eggs for breakfast at least twice a week for breakfast and here is a tasty recipe below to help you get on your way

Eggs with Salmon and Spinach baked

Salmon Spinach and Cheesy Pots

Lovely Breakfast Treat for just 250 calories

Per serving

Line a ramekin dish with 50g of smoked salmon

Then mix a spoon of light Philadelphia garlic and herb soft cheese with a handful of wilted spinach ( make sure this has been squeezed to get the water out before mixing it with the cheese.

Put into the ramekin dish then break an egg on top.

Bake in the oven at 200 degrees or 180 fan for about 10 minutes or until the egg white is cooked through. Turn out onto a plate to serve

Serve with some salad and a wholemeal slice of toast

 

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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

 

 

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 .

Challenge yourself to lose half a stone for Xmas

Here we are at the beginning of November and I have exciting news for you all.  This week I am launching a challenge for anyone who would love to lose weight on the run up to Christmas.

If you lose weight at a rate of a pound a week then you could lose 7lbs.  If however you are losing weight at 2lb a week this is a stone.  A whole dress or trouser size!

So set yourself a challenge and make a written pledge to yourself.  Using the template below.

If you want help anyone who signs up now at Weight Away will receive their January plan free of charge.

So make your pledge and have a look at the recipe this week which is about making your own muesli as a great breakfast

MAKE YOUR OWN MUESLI

Makes 10  servings  (30g each)  at just 125 calories per serving

15 minutes to make and stores in an air tight container

Add a piece of fruit of your choice and skimmed milk for a breakfast

Ingredients

120g porridge oats

3 tsps unsalted sunflower seeds

120g unsweetened wheat or bran flakes

60g wheat germ

15g blanched almonds chopped.

To Prepare

Preheat your grill to medium. Scatter the porridge oats and sunflower seed onto a baking sheet.  Grill them for about 5 minutes until golden

Lightly crush the wheat/bran flakes and add the wheat germ, almonds and toasted porridge oats and sunflower seeds.  Mix well together

Transfer to an airtight container and you now have the basis for 10 breakfast which you just need to add a piece of fruit and skimmed milk which will take you just a couple of minutes.

XMAS CHALLENGE

 I …………………..

Pledge to lose ………lbs

By Christmas 2017

Things that will help me

 1…………..

 2…………..

 3……………

And to sign up to Weight Away go to http://www.weight-away.org

Sunday Brunch

I think that often when you are trying to lose weight you think you have to give up having traditional breakfasts but that isn’t the case.

Quite often on a Sunday, as I get up later, I have a Sunday Brunch and today this included a bowl of fresh fruit and natural yoghurt and some bacon and eggs

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If I hadn’t had the fruit I might have added some baked beans or another rasher of bacon but having scrambled or poached eggs with grilled bacon and adding tomatoes and mushrooms you can have a great breakfast.  As a tip, I poach my mushrooms with a beef Oxo cube as this adds no fat and keeps them really yummy and soft.

Mid afternoon I will have a small snack, maybe some crisp breads and low fat cheese and then I will be okay for my main meal of the day.

In this way I can vary my days but eat well and healthily. If you want advice on eating well and losing weight please feel free to contact me at enquiries@weight-away.org for a free chat on how I could help you.

If you want a Pancake try this

As Shrove Tuesday is this week thoughts turn to pancakes which can be a bit of a challenge if you are trying to lose weight.  I have found that cooking the fluffy American style pancakes can be great and are lovely to eat as a family so why not try my recipe.

As you will see from the photo when I cook them they are sometimes different sizes but you don’t have to worry as they just taste as delicious and are filling so a serving like this at 190 calories is great as a treat on the day.

You can make them as a savoury alternative omitting the sugar and add peppers or mushrooms and of course either way they can make a great breakfast.

You can also perhaps think about giving up something for Lent maybe alcohol or chocolate, a short amount of time giving these things up can help to keep you on track in the future if you are trying to lose weight. I will be cutting out chocolate this year!

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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.

Why would you pay for replacement meals?

When you are desperate to lose weight it can be tempting to turn to anything that offers a quick fix.

A lot of approaches such a Slimfast; LighterLife; Slenderiiz and Herbalife offer anything from replacement meals, shakes, drops and drinks at a price to help you lose weight. There is no doubt that all of these will work depending on your commitment to stick to a plan and you will lose weight often too quickly to be healthy but the chances of you keeping the weight off are slim.

You will also be considerably out of pocket as all these things cost!

I decided to check out just one LighterLife replacement meal- the porridge which costs a staggering £14.70 for 7 days.Looking at the nutritional information it only has 153 calories per 40g serving and more salt than a bowl of Quaker Oats.

40g of Quaker Oats with 300mls skimmed milk will provide 230 calories a much healthier amount to eat at breakfast and is packed with vitamins and amino acids.

You can buy a box of Quaker Oats that provides 25 servings for around £2.00 i.e. 8p per serving which if you add the cost of  the milk at around 40p per serving  for 7 days this gives a total of less than £3.50 against the cost of the Lighter Life replacement at £14.70.

You may think it is worth buying ‘diet plans’ it as it makes your life easier but if the weight all goes back on at the end it isn’t  necessarily the answer.

You may think it is quicker to have the replacement meal but you can microwave the Quaker Oats in just 5 minutes so really it is that easy to eat normally.

If you want to know more about eating healthily without breaking the bank I would be delighted to talk to you  just contact me via this blog or at enquiries@weight-away.org

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