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
120g porridge oats
3 tsps unsalted sunflower seeds
120g unsweetened wheat or bran flakes
60g wheat germ
15g blanched almonds chopped.
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.
Pledge to lose ………lbs
By Christmas 2017
Things that will help me
And to sign up to Weight Away go to http://www.weight-away.org
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
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 firstname.lastname@example.org for a free chat on how I could help you.
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!
Fluffy American Pancakes only 190 calories
Serves 2 (3 or 4 pancakes each) 190 cals per serving
Preparation 10 minutes cooking 10minutes
1 large egg (separated)
25g self raising flour
25g porridge oats
1 tsp sugar
½ tsp cinnamon
75mls skimmed milk
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.
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 email@example.com
I see so many advertisements about losing weight quickly by using replacements for foods and there is no denying they work in the short term but what happens afterwards
Typically if you lose weight quickly by replacing food with shakes, supplements or pills you will lose weight because you will be eating less calories but not only are you losing lbs in weight you will also lose muscle and you will spend a fortune.
I know why people do this because they are desperate to lose weight but if you do something that you can’t sustain for life the chances are that you will put the weight straight back on and get into a costly cycle of yo-yo dieting.
Seeing an advert for Yokebe shakes at a minimum of £10 for a tin didn’t make me feel I would be looking forward to my next meal. So if you would like to learn how to eat ordinary food but still get extraordinary results then check out http://www.weight-away.org where for less than than a tin of Yokebe you can join Weight Away for 1 month and receive help support and delicious recipes.
There are special offers running throughout 2016 so what have you got lose except weight
Lovely Breakfast Treat for just 250 calories
Great Tasty Food for under 500 calories
I have decided to start posting my blog on Sunday Evenings as I hope that this will enable people who are looking to be motivated on their weight loss journey to start the week on Monday with anything they have found of interest in my Weight Away Motivate Monday Blog
This week sees us starting the religious build up to Easter with Shrove Tuesday known as Pancake Day, followed by Lent. This starts on Ash Wednesday for approximately 6 weeks until Easter Sunday which this year falls on Sunday 26th March.
The traditional purpose of Lent is the preparation of the believer through prayer,penance repentance of sins, almsgiving, and self denial.
So whether you are religious of not, if you decide to deny yourself something you enjoy, this can provide a focus for you to kick any problem you have with eating.
Personally I find chocolate hard to resist and although I am careful to only eat it in small amounts I think it is easy to become complacent and just start having a bit more and then of course this can become a slippery slope. I have decided therefore to give up chocolate for Lent. This not is not for religious reasons but just to keep my chocolate eating in check.
I am no saint however as I have had a dry January giving up Alcohol during January up to my birthday on 14th February so while I will not be eating chocolate I will be able to have a glass of wine.
If you are having a pancake on Tuesday you might find this a useful lower calorie recipe.
Serves 4 (2 each)
170 calories per serving
- 125g wholemeal plain flour
- 1 egg
- 300ml skimmed milk
- 1 tsp olive oil for cooking the pancakes
- Mixed berries (strawberries, raspberries, blueberries)
- 4 tbsp low-fat yoghurt
- Place the flour into a bowl. Beat the egg, milk together, and then slowly add to the flour. Stir the mixture until a smooth batter forms. Leave to stand for about 20 minutes, and then stir again.
- Brush a non-stick frying pan with the olive oil. When the oil is hot, add 2 tablespoons of the pancake mixture and shake the pan so that it spreads. Cook the pancake for 2 minutes, or until the underside is lightly browned. Flip over and cook the other side for a further minute.
- Keep the pancake warm while you cook the rest. The mixture should make 8 pancakes in all. Divide the pancakes between 4 plates, top the pancakes with the mixed berries and yoghurt and serve.
If you want help to lose weight and more delicious recipes just contact me at http://www.weight-away.org
At this time of year we are all very busy and often think there is no time for breakfast.
For those of you who like smoothies or have a nutribullet you can probably mix something up very quickly.
But if you are looking for something to make you feel satisfied and full that only takes 5 minutes then traditional porridge is the answer.
A bowl of quaker oats 30 grams with 225mls of skimmed milk served with 4 prunes and a drop of their apple juice comes in at 250 calories and is really filling and quick and easy to make in the microwave.
Just pop the oats and the milk in a bowl and microwave for 4 to 5 mins and serve with the prunes which give just enough sweetness
This wil keep you going until lunchtime and is great on a cold morning!