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

2014-05-04 19.07.52

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

 

Advertisements

Eating eggs is good for you!

You might think when I say eating eggs is good for you  I might be referring to the chocolate Easter Eggs that are just everywhere you look this week.

Well sorry I am not.

I am referring to Chicken’s Eggs and how they are really good to incorporate into your normal eating.  Many people think eggs have a bad name because of a link to cholesterol however eaten sensibly they can be a great part of you eating plan when you are trying to lose weight.

Eggs in fact tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not associated with an increased risk of heart disease.

They are also great to have at breakfast as they will stave off hunger.

In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours
In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group
  • Lost 65% more body weight.
  • Lost 16% more body fat.
  • Had a 61% greater reduction in BMI.
  • Had a 34% greater reduction in waist circumference

So why not try having eggs for breakfast at least twice a week for breakfast and here is a tasty recipe below to help you get on your way

Eggs with Salmon and Spinach baked

Salmon Spinach and Cheesy Pots

Lovely Breakfast Treat for just 250 calories

Per serving

Line a ramekin dish with 50g of smoked salmon

Then mix a spoon of light Philadelphia garlic and herb soft cheese with a handful of wilted spinach ( make sure this has been squeezed to get the water out before mixing it with the cheese.

Put into the ramekin dish then break an egg on top.

Bake in the oven at 200 degrees or 180 fan for about 10 minutes or until the egg white is cooked through. Turn out onto a plate to serve

Serve with some salad and a wholemeal slice of toast

 

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

 

 

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

20170226_130753

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.

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

20170920_183740

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

20180121_152701

Just a few from my own stock

Are you keeping your resolutions

20180107_185053

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