Being organised helps

When you are trying to lose weight being organised can be very helpful.

This can mean planning your meals for the week and making a shopping list for the things you need, rather than shopping and just picking up things that appeal to you at the time.

In this way you can make sure you have healthy meals and don’t get caught out without anything to have, meaning that you ring for a take away. As if you do this to often it can really hamper your weight loss and might even mean you put weight on

Planning can go further than that though and I work in conjunction with my daughter Kate who runs a de-cluttering business at

Here she helps people to organise anything from a wardrobe to a whole house or office.

I truly believe that if you de-clutter your life you are in better place to succeed in anything you want to do.

  • Just think of the time you save for example when you know where everything is.
  • Just think of the time and  money you save when you know that what is in your wardrobe fits you and suits you
  • Just think how much more productive you are at work when everything is filed in order
  • Just think of the things that you wouldn’t have to throw away from your fridge or cupboards because they are out of date

So if you want to know more just get in touch





How to keep your food interesting

I know that often people get bored with what they are eating at home and can’t think of anything to cook.

This can mean turning to ‘take-aways’ or perhaps just snacking, all of which can damage your attempts to lose weight

One thing you can do to make sure that you can keep your food interesting is to make sure that you have some things in your store cupboard to add flavour.

I have a list below that I recommend as a basic list to my clients and you don’t have to buy them all at once but just build up the things you have to hand and it will help you to add flavour and interest to your food.


 When looking to add flavour and variety to your food without adding calories the following items are useful to have to hand

Balsamic Vinegar

Chilli dried or flakes

Chinese Five Spice

Curry powder

Fish sauce

Garlic granules

Harissa Paste


Lemon Juice


Soy Sauce

Stock Cubes

Tomato Puree

Vanilla Extract

Vinegar including wine vinegar

Worcestershire Sauce


Just a few from my own stock

Happy New Year and a Special Offer

Offer, Sale, Deal, Discount, Promotion

I hope everyone had a great Christmas and enjoyed the holiday season and I wish everyone A Happy New Year.

This is the time when we look forward and often decide to make New Year Resolutions.

I always start the New Year with a Dry January to cleanse my system and to shift any weight I have gained over the Christmas period.

If you have decided that 2018 is the year that you want to tackle your weight then I have some special offers at Weight Away.

If you sign up now for three months on a Weight Away Plan you will qualify for a fourth month free.  You could lose between 2 to 3 stone during that time, eating ordinary food. I am also offering a 20% discount for new mums who want to lose their baby weight.

Get help and advice with specialist coaching, lots of delicious recipes and support and make 2018 the year that you tackle your weight for life.

Check my 7 tips for losing weight and just contact me if you want to know more

Once again Happy and Healthy New Year!

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 think about what 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 snacks.  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 find 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 Wii fit or Kinnect.  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 given 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 your new wardrobe. You decide!


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


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.

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.


 I …………………..

Pledge to lose ………lbs

By Christmas 2017

Things that will help me




And to sign up to Weight Away go to

Can you make sense of healthy eating advice?

I find now that there are so many different articles in the press and on TV about what we should and should not eat that it can become so very confusing.

Certainly the fact that we were told to avoid fat has lead to a large increase in sugar being added to foods and this now is being regarded as a much bigger problem

You can now find so many ‘diets’ that advocate cutting out carbs and this in itself will probably result in weight loss but is it sustainable.

My mantra, which I use when discussing healthy eating with my clients is to try to avoid processed foods and to cook fresh ingredients whenever possible.  Coupling this with a healthy balance of food which includes some carbohydrates, protein, fats and natural sugars.  Using olive oil and natural yoghurt for example when cooking.

The main key is portion sizes, regular meals and avoiding snacking which is so much easier to do when you are eating a balanced diet.

If you would like to discuss healthy eating with me I would love to hear from you!

Salad, Figs, Cheese, Goat Cheese

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



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



Serves 4                                                                   30 calories per serving

30 minutes to prepare


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.


Serves 4                                                                   105 calories per serving

30 minutes to prepare


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.


Serves 4                                                                   105 calories per serving

30 minutes to prepare


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