Eat healthily to avoid the risks associated with Type 2 Diabetes

There has been a lot in the press about the increase in Type 2 Diabetes linked to obesity but one of the most frightening things about this is linked to the number of diabetic amputations which has risen to 25,527 between 2013 and 2016 compared to 22,092 between 2010 and 2013.

Even more terrifying is the fact that whilst these are most common in patients over 65 they are also being carried out on patients in their thirties who have type 2 diabetes brought on by obesity.

Just eating healthily can help you to lose weight and will reduce your risk and I know that my plans on Weight Away are designed for you personally to help you do this so if you want to know more just get in touch.

You can receive lots of healthy recipes like this one to help you on your way

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Cheddar Chicken

Cheddar Chicken

Serves 4

295 calories per person

Ingredients

4 teaspoons of olive oil

500g skinned and boned chicken breast and cut into bite size pieces

240ml chicken stock made with 1 stock cube

2 medium carrots cut into long thin strips

2 sticks celery chopped

2 shallots finely chopped

2 cloves of garlic finely chopped

100g button or sliced mushrooms

240mls dry white wine

240mls skimmed milk

8 teaspoons of cornflour

100g cheddar cheese, grated

Salt and black pepper to taste

To Cook

  • Heat the oil in a frying pan, add the chicken and cook until brown and cooked through then remove from the pan and set aside in a casserole dish to keep warm
  • Add the vegetables to the pan and lightly stir fry adding the wine and letting it reduce before adding the chicken stock.
  • Simmer for about 6-8 minutes until the vegetables are cooked and the liquid is reduced by half
  • Meanwhile prepare the cheese sauce by gradually blending the milk into the cornflour. Bring to the boil stirring all the time. Simmer or 1-2 minutes until the sauce is thick and smooth.  Add half the cheese and stir until melted.
  • Remove the vegetables from their cooking liquid using a slotted spoon and spread them over the chicken pieces in the dish
  • Stir the remaining vegetable liquid into the cheese sauce and season to taste.
  • Pour the sauce over the chicken and vegetable and sprinkle with the remaining cheese. Place until hot grill until lightly brown

Serve with broccoli and a small portion (100grams of new potatoes for an additional 100 calories this brings the dish to 400 calories). You can adjust the amount of potatoes for guests if desired or for men

 

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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 .

Getting ready for pancake day next week

If you are a lover of pancakes this can be a day when you perhaps overdo your sugar fix, however it may be that you are intending to give up chocolate for lent and this as a bit of ‘your last supper’.

I sometimes do give up chocolate for lent and I am intending to this year, as I feel I need to shift a few pounds before the summer. I find having that period of time gives me some focus a bit like ‘dry January’.

If you are looking for a healthy way to eat pancakes though then try the recipe below.  This also makes a great breakfast perhaps at the weekend when you have time to make them

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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.

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.

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

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As it is national pie day try this

As it is National pie day you might want to try this low calorie pie which is delicious.

It is one of the recipes on my healthy eating plans so if you want to know more just get in touch

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Chicken Pot Pies Spanish Style

400 calories per serving                 Serves 4

Ingredients

½ of a 320g pack of ready rolled puff pastry

1 red onion finely chopped

Spray of olive oil

500g of skinless chicken breasts cut up into bite sized pieces

A good pinch of saffron soaked in 2 tablespoons of boiling water

2 tablespoons of dry sherry

400g can of chopped tomatoes with garlic

1 chicken stock cube

1 teaspoon of paprika

3 tablespoons of finely chopped flat leaf parsley

1 egg beaten

Salt and black pepper

To Cook

Preheat the oven to Gas Mark 6/ 200°C/180°fan and line a baking sheet with non-stick baking paper.

Roll the pastry until it is 22x 24cm then cut it into to 4 equal pieces and chill in the fridge

Spray a non-stick pan with the olive oil and cook the onion and chicken pieces for about 5 minutes until browned. Add the paprika and the saffron with its cooking water and cook for a further 30 seconds

Pour in the sherry and bubble for 30 seconds, then stir in the tomatoes and the chicken stock cube and simmer gently for 10-15 minutes.

Stir in the parsley at the end

Meanwhile remove the pastry from the fridge and transfer to the baking sheet. Brush the top of each pastry piece with the beaten egg and bake in the oven for 15 minutes or until golden

Serve each portion of the chicken with a pastry top and serve with vegetables of your choice.

#NationalPieDay

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.

STORE CUPBOARD ITEMS

 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

Herbs

Lemon Juice

Mustard

Soy Sauce

Stock Cubes

Tomato Puree

Vanilla Extract

Vinegar including wine vinegar

Worcestershire Sauce

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Just a few from my own stock