What does your waist measurement mean?

I know that sometimes people are dubious about their BMI and either can’t work it out or think that their BMI is not that important.

So what about your waist measurement?

This can be an easy way to see if you are at risk of getting Type 2 Diabetes or heart disease because if you waist measure is more than half of your height then you could be carrying  visceral fat that attaches to your organs. This is very damaging to your health

So if you are 5ft 6 inches your waist should not be more than 33 inches

Or if you are 6ft tall not more than 36 inches

If you are more familiar with metric measurement then this would be

167.5cm and 64 cm

or 182.2cm and 91 cm

I know that when I mention this men they often say well I am around 6ft but I only wear 36 inch waist trousers so I should be okay but they forget that often the waist of their trousers is sitting below a much bigger tummy.  So when they know where the waist measurement should be taken they often have a shock. So put the tape measure around your waist just below your belly button and check out yours!

And if you think you are at risk and would like to know more about losing weight without resorting to gimmicks then please get in touch

3d human with measure in waist

Measure Your Waist

 

 

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Making the most of vegetables

One of the things I often hear people saying is that buying food to lose weight is expensive and that eating 5 portions of fruit and vegetables is hard work.

Well one of the things that can counter this is making soups from vegetables in the winter.

They are great as a snack or can be part of your lunch or main meal.  They can be cheap to make at home from fresh vegetables that are in season, will freeze and can be made in bulk.

Just couldn’t resist posting a picture of my bargain buy this week which was a large fabulous cauliflower which only cost me 69p from my local greengrocers.

This will make soups, a vegetable to add to a meal and of course a cauliflower cheese.

I have a few great soup recipes you might want to try and a great way of making cauliflower cheese which does not overload the calories. So if you want to know more about healthy eating contact me but here are some soups to try

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PUMPKIN SOUP

Serves 4                                                                   30 calories per serving

30 minutes to prepare

Ingredients

120g pumpkin                                                         120g carrot

120g celeriac                                                          1 onion 1 courgette (optional)

450ml vegetable stock                                           Salt and pepper

To prepare

Roughly chop the all of the vegetables and place in a saucepan with the stock and season with salt and black pepper.  Bring to boil and simmer for about 25 minutes

Pour the vegetables and stock into a food processor or liquidiser to make into a smooth soup. Return to the pan and add the optional courgette at this point in small cubes heat through then serve.

BROCCOLI SOUP

Serves 4                                                                   105 calories per serving

30 minutes to prepare

Ingredients

4tsp olive oil spread                                                1 large onion chopped

480g broccoli                                                          Zest of a lemon

300ml vegetable stock                                           240ml skimmed milk

Juice of 1 lemon                                                     salt and pepper

2tbsp of single cream

To Prepare

Melt 2 teaspoons of the olive oil spread in a saucepan and add the onion and cook till soft. Add the remaining spread to the pan then add the broccoli florets and cook for a further 2-3 minutes

Add the lemon zest and stock to the pan and leave to simmer for 15 minutes.  Then pour into a food processor or liquidiser, and process to a puree.

Return to the pan and add the lemon juice and milk and season to taste.

Serve in warm bowls with a drizzle of single cream.

HEARTY WINTER SOUP

Serves 4                                                                   105 calories per serving

30 minutes to prepare

Ingredients

90g swede                                          90g turnip

90g carrot                                           90g celeriac

90g potato                                          120 g parsnip

1 medium onion                                  240g tinned tomatoes

30g split red lentils                               120g Brussel sprouts

½ tsp chilli powder                                        ¼ tsp oregano

450 ml vegetable stock                      1tsp olive oil

To Prepare

Cut all the vegetables into to chunks.  Chop the onion finely.

Heat the oil in a saucepan and cook the onion soft then add all the vegetables, stock herbs and lentils except the Brussel sprouts.

Cover and simmer for 20 minutes then cut the Brussel sprouts in halves or quarter and add for a further 8 minutes or so until all the vegetables and cooked.

Then serve in warmed bowls

 

 

Quick and Easy Tasty Chicken

If you want to have a chicken pie and are looking for a quick and easy recipe this Spanish twist is great.

This adds onto last weeks blog when I used pastry that I had cut up and kept in the freezer to top pies.  This was made using the second piece I already had in the freeszer

Having chicken breasts in the freezer, some herbs and spices to hand and some tinned chopped tomatoes means that you can rustle up a very quick meal when you get in from work you just need to remember to get the chicken and the pastry out of the freezer in the morning.

Just planning your evening meals for a week will help you to stay on track if you are trying to lose weight; will help you to eat more healthy; will stop you throwing away unused food and most of all can help you save money.

You can serve this pie with some boiled potatoes or just with veg if you want

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Chicken Pot Pie with Spanish Twist

Paprika Chicken Pie

Serves 4

25 minutes preparation 15-20 minutes cooking

450 calories per serving

½ pack x 320 grams ready rolled puff pastry sheet

Olive oil used as a cooking spray

1 red onion chopped finely

500 grams skinless boned chicken breasts cut into cubes or quorn/tofu if vegetarian

1 teaspoon of paprika

Pinch of saffron soaked in 2 tablespoons of boiling water

2 tablespoons of dry sherry

400g of chopped tomatoes with garlic (use ordinary tomatoes and add a clove of crushed fresh garlic)

1 chicken stock cube

1 egg beaten

Salt and black pepper

  • Preheat the oven to Gas mark 6/200ºC/fan180ºC and line a baking sheet with baking paper. Unroll the pastry and lightly roll with a rolling pin until 20cm x 20cm and cut into 4 squares and chill in the fridge.
  • Spray a non-stick deep frying pan with the cooking spray and cook the onion and chicken pieces for 5 minutes until browned all over. Also add the fresh garlic if using. Add the paprika and saffron with its soaking water and cook for 30 seconds
  • Pour in the sherry and bubble for 30 seconds. Then stir in the chopped tomatoes and chicken stock cube and simmer gently for 10-15 minutes until the chicken is cooked and sauce has thickened slightly.
  • Meanwhile remove the pastry from the fridge and transfer to the prepared baking sheet. Brush the tops of each pastry piece with a little beaten egg and bake in the oven for 15 minutes until golden and risen.  Serve each portion of chicken with a pastry square.

Serve with 100 grams new potatoes, broccoli and carrots.

 

 

Can I eat pastry?

When you are trying to lose weight you can often think that some things are out of bounds

One of these is pastry and if you are like me you may find yourself really craving a pie particularly as the weather gets colder.

I find that buying packets of ready made puff pastry and cutting it into blocks to put into the freezer means that I can add a pastry topping to meals without overloading on the calories.

One of my favourite meal is salmon wrapped in pastry served with vegetables.  This is a very easy meal that you can have on the table in under 30 minutes so why not give it a go.

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To cook this you just need a salmon fillet and a strip of ready made puff pastry.

I used a smoked salmon fillet (which is why it looks a bit dark) and just put a teaspoon of pesto sauce on top before wrapping it in the pastry strip then baked for 20 mins at 180 degrees.

Just serve with whatever vegetables or salad you like and you will find it very satisfying and filling.

I buy Jus-Rol puff pastry https://www.jusrol.co.uk/products/puff-pastry  and cut into strips for individual serving 50 gram servings to add to pies and keep in the freezer.

Next week I will share a great chicken Spanish pot pie recipe that uses the same idea.

 

 

Are you fed up of being overweight?

If you are overweight and have tried to lose weight only to put it back on again you may be in despair. You may be thinking that you will never be able to lose weight and keep it off for good.

If knowing that you can eat normally with friends and family, still have things that you love and lose weight and be healthy how would that be for you?

Well at Weight Away I work with people to develop healthy eating plans that enable them to lose weight and keep it off.  This has worked successfully for both women and men and my clients tell me that this has changed their lives for the better and that they feel fit healthy and of course no longer overweight.

If you think that this is for you then I have availability to take on small number of personal clients; so if you want to make a change to your weight for good then I would love to hear from you. Just contact me at enquiries@weight-away for a free no obligation chat.

I know how much better I felt personally going from this

sue before picture

Me on holiday at my heaviest in 2009

to this

Happy Holidays

Me now happy on holiday

Keep your weight loss and not yo-yo!

Keeping up your weight loss can be difficult and even if you reach you target weight it can be difficult to keep the weight off.

This is particularly the case if you have been on a ‘diet’ that restricts one group of foods or uses replacement meals.  You will lose weight in this way but if you revert to eating how you did before the ‘diet’ you will more than likely put the weight back on and perhaps even end up heavier.

I speak from experience as I tried many ‘diets’ and became what is often described as a yo-yo dieter.  Eventually in 2009 I decided enough was enough and that I needed to change my eating habits for good and not just go on a diet.  This was the answer to my problems and having lost over 5 stone I have not gone back.

My tips for losing weight are summarised below but if you want to more and think that perhaps I could help you I would love to speak to you

So avoid being a yo-yo dieter

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My 7 tips for losing weight

Tip 1- Have a GOAL

When you decide you want to lose weight you may already have a goal in mind.  It could be an actual weight; it could be a dress/waist size; it could be to look good for a particular occasion or it could be to be healthier.  Whatever it is, it will be personal to you and that is important as it gives you something to aim for. Whatever it is there are two things you can do to make it happen.

Firstly picture yourself at your goal- imagine how you will look, think about how you will feel, think about the things people will be saying to you.  This will help you to focus on how great you will feel when you reach your goal.

The second thing is to think about steps along the way, these milestones could be things like every ½ stone, or each dress size just what you think you want to achieve along the way.  They will help you to make the goal achievable. They will reinforce your progress as you go forward.

Tip 2 – Understand Your Eating Habits

One of the things that will help you lose weight is eating regular meals and cutting out snacking.  In this way you can track what you are eating and make conscious decisions about what to eat and what not to eat.

One way to start this process is to write down everything you eat for a week.  When I say everything, this means including the biscuit you have at a meeting; the food you finish off that the children leave on their plates; the chocolate bar you buy at the petrol station and of course the meals you eat.

This will help you see any patterns of eating you have that you might want to change and it will probably shock you when you see what you eat when not actually having a meal

Tip 3 – Don’t give up the things you love

One of the things that make you feel really miserable when you go on a ‘diet’ is that you often feel you have to totally give up the things you like.  This could be savoury things like cheese or crisps; or it could be sweet things such as chocolate or biscuits, or it could be alcohol such as wine or beer.  You will know the things that you really love.

The real key to losing weight and keeping it off is not to think of your new way of eating as a ‘diet’ but thinking of it more as eating healthily.

In this way you can adjust your eating and portions sizes reducing the amount of calories you eat overall, but can also plan in things you love.  You may find there are things you can do without and others you just can’t and if you recognise this you will be able to adjust your eating and lose weight without feeling miserable.

If you deny yourself something you really can’t live without you are more likely to go back to old habits and not lose weight or even worse put more on.

Tip 4 Getting help from your supporters

Quite often when people decide they want to lose weight they keep it very much to themselves.  This can be a sign that they don’t believe they can do it and don’t want people to think that they have failed, or that they want people to think they are happy as they are.

Being overweight doesn’t have to make you miserable but often people are finding life more difficult; this might be moving around; finding clothes they want to wear that fit; suffering with health problems or lacking in confidence.

Actually sharing your goal of wanting to lose weight with friends, family and or work colleagues will make you goal more real. More importantly you can enlist their help with food choices.

Tip 5 Recognise Your Trigger Points

When you have decided to lose weight and you start to see results you will hopefully stay on track but life happens and this often means that there are things that make you go off the rails

I would term these as trigger points and they can be things such as bad day at work; a crisis at home; an argument with your partner/children/friends; worrying about something you have got to do or should have done and I could go on.  All these things have the potential to send you in direction of comfort food which is more likely to be a bar of chocolate than an apple.

So do you know the things that can send you off the rails and sabotage your weight loss?  When you think about it you will, and the key is to develop strategies to handle these situations without resorting to food or drink.  Working with a coach can really help but there are simple things you can do for yourself.

 Tip 6 Exercise

You may have been wondering when exercise would be mentioned.  The simple equation for weight loss is that you need to eat less and move more so increasing the amount exercise you do is very obvious.  However this does not mean running a marathon or even going to a gym the critical thing is to do something.  If you have a pedometer or app on your phone to check your activity the first thing to do is to see how much you are moving each day.  In you are in an office job and drive to work you will probably be shocked at how little you are moving.

Whatever it is, just commit to increase it each week and build up to doing some exercise.  The critical thing is finding something that you enjoy doing, that could be swimming, walking, running, the gym or at home on a wi fit or Connect.  The key is you need to like it or you will not keep it up.

Tip 7 Celebrate Success

My final tip is to make sure that you celebrate success.  Not only when you get to your ideal weight but also on the way. You may have developed a weight problem by rewarding yourself with food, this is something that can develop from childhood if you have been sweets as a treat when you have done something well.

This is a habit you need to break so reward yourself with something other than food. If you have children you may also want to think about how you reward them so they don’t get into the pattern of food being a reward rather than fuel!

If you have set yourself milestones to get to your ideal weight such as each ½ stone or each dress size then reward yourself with something such as a beauty treatment, a computer game you wanted, a sum of money to go towards you new wardrobe. You decide!

Enjoy Easter without overdoing the chocolate

I love the Easter holiday as hopefully the weather will allow us all to get out and about and enjoy some warm weather. I think it really starts to feel like summer as it is followed by 2 bank holidays so you can enjoy longer weekends.  But what about the chocolate!

Certainly as marketing has become so much more sophisticated the chocolate eggs and bunnies seem to be available earlier and you could end up with house full if you have children as it is estimated that each child receives over 8 eggs.

So how do you avoid overindulging. Personally now I longer have children at home I just don’t have anything chocolate at Easter and prefer to be given a plant or some flowers. But I know it isn’t that easy when you have a young family or traditionally you have always had an egg at Easter.

The one thing I did do when I had eggs in the house was to break them up into pieces and keep them in the freezer just taking some chocolate out when I really wanted it and planned into my eating.  This might also help your children from overdoing it as they will know that the eggs are still there and you are not taking them away.

I have promised you a recipe so here is a lovely meal you could cook at Easter. As Lamb is often cooked at Easter this makes a difference to cooking a roast leg and is really delicious

Lamb with White Wine

Great Tasty Food for under 500 calories

LAMB WITH WHITE WHITE

Ingredients

450 grams lean lamb steak cubed

100 grams button mushrooms

4/5 shallots roughly chopped

2/3 cloves of garlic chopped

Beef Oxo Cube

125 mls white whine

1 tsp cornflour or gravy granules

1tsp olive oil

Serve with Broccoli, Carrots and 150 grams of New Potatoes per person

To Cook

Take the cubed lamb and add to a large pan with the olive oil and cook until the meat is browned about 5 minutes.  Add the shallots and garlic and cook for a further 2-3 minutes unto they are softened. Add the mushrooms and stir then add the white wine cooking for a further few minutes.

Make up the Beef oxo cube with 200 mls of boiling water then add to the pan with a Bouquet Garni and simmer for about 25-30 minutes or until the meat is tender.

Meanwhile cook to new potatoes, broccoli and carrots.

Just before serving remove all the meat and vegetables from the pan and put in a warm serving dish.

Add either cornflour or gravy granules to thicken the remaining cooking liquid and this will make delicious gravy.

All this for just under 500 calories