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


Swap this
The BBQ Signature Burger
782 calories

For this
The Hot Peri Peri Chicken Wrap
353 calories


Swap this
Ham and Cheddar Croissant
497 calories

For this
Eggs, Tomato and Spinach Hot Box
211 calories



Swap this
Tesco Finest Butter Roast Chicken and Lincolnshire Sausage Sandwich

635 calories

For this
Healthy Living Roast Chicken Salad Sandwich
294 calories


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 .

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 http://www.roomtobreathe.org.uk.

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




Don’t let blue Monday get you down

download (1)

It is widely thought that last Friday (12 January) is the day when most people would give up on their New Year resolutions.  Only to be followed by ‘Blue Monday’ tomorrow which is thought to have the same effect.

January can seem to be a very long month particularly if you were paid early before Christmas and pay day now seems to be so far away.

Equally if you decided to lose weight and adopted a very strict regime involving pills, potions or food supplements you are now probably thinking I just can’t carry on with this.

This why on my Weight Away plans no food is barred and I help people to eat healthy normal meals along side their family and friends, as I truly believe that the only way to lose weight for life is to change the way you approach food.

Changing anything in your life for good needs you to stick at it for at least a month so if you are faltering now it will be difficult to get back on track without help.

My clients tell me they eat well and don’t feel as though they are on a diet when following my plans, so if you think this could help you I would love to hear from you.

So if you want to know more and would like a free consultation then just contact me by email at enquiries@weight-away.org and I would be happy to tell you more and there is no obligation to join.

So nothing to lose only weight!

Are you keeping your resolutions


If you set yourself a New Year Resolutions but have broken it already it may be that it was to ambitious.

One of mine was to give up alcohol for January and I admit it has been a bit hard this week but knowing that it only for a month has made me stick to it.

It is a well know fact that if you can stick to something for 30 days then you can keep it up. I don’t think strict diets are suitable for this.

So if you have gone a very strict diet and are not eating normally with your family and know that you want to lose a lot of weight you could be setting yourself up to fail

So if you want to know how to eat normal food and cook healthy meals for the family at http://www.weight-away.org I can help you with hints and tips and lots of recipes. Give it try you have nothing to lose but weight.

Lose weight for life eating ordinary food with extraordinary results



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!


Comfort food for the Christmas Snow

I think it has been lovely to actually see some proper snow this year but hopefully it will disappear again for the working week.

The one thing that cold weather does though is make you want comfort food so why not get into the habit of making some nice stews and casseroles that are great for these cold nights and also freeze well if you make enough for another meal.

You can throw in all sorts of veg and only a little meat so it will be cheap, healthy and nutritious.  With the added bonus of keeping you warm. Here is great recipe which you also add dumplings to.


Serves 4                                                       395 calories per serving

15 minutes to prepare                             2 hours 20 minutes to cook


420g lean stewing beef                          420mls stock

2 tsp cornflour                                         2 sticks celery

120g leeks                                                 240g parsnips

420g mixture of (kohlrabi, swede, carrot, turnip and artichoke)

2 tsps vinegar                                             1 bay leaf

Salt and black pepper                            105g self-raising flour

¼ tsp baking powder                               ½ tsp mixed herbs

2 tbsp Olive Oil spread.

To Prepare

Season and coat the beef cubes with cornflour and quickly brown to seal in a saucepan or flameproof casserole.

Add the stock and stir well then add the sliced leeks, celery, Cube all the other vegetables and add along with the vinegar, bay leaf and salt and pepper.

Cook at 160º 140ºFan Gas Mark 3 for 2 hours or cook in slow cooker according to the cookers instructions.  If you are cooking the stew in a saucepan, stir occasionally.

Sieve the flour and baking powder into a bowl, add the herbs and rub in the olive oil spread.  Mix cold water into the flour to form soft dough.  Divide into 8 pieces and shape into balls.  Add the dumplings to the stew when cooked and cook for a further 20 minutes.  Serve with green vegetables if you wish.


Snowy garden !