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


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


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 .

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



Obesity in Staffordshire at a high!

Last week I attended the ‘BigFatChatLive’ Event which was being held by Staffordshire Council to discuss the obesity levels in the county.  They assessed 1 in 4 adults to be obese and frighteningly 1 in 5 children as well.

This makes 190,000 people in the county as obese with the associated health risks that this can lead to. As the NHS is under so much strain in Staffordshire this is all the more worrying.  I want to do anything I can through my business to help to address this and I believe that my Weight Away Plans are helpful in providing support and suggesting healthy eating plans and recipes that can be prepared for the whole family.

The risks to your health of being obese are many. Obesity can result in heart disease, stroke, cancer and Type 2 Diabetes. Losing even a small amount of weight can help to minimise the risks. I know though that this can be less than easy and it can be difficult to do this without support.  This why having got my own weight under control I set up my business, and why I am well placed to understand how hard it can be. I can though provide advice, guidance and support with lots of healthy recipes to help you lose weight.

I would be delighted to talk to anyone who is interested in finding out more or who wants to take the first step to tackle a weight issue. You can contact me for a free initial discussion with no obligation.  Remember you have nothing to lose but weight

Are you addicted to sugar?

We hear so much about sugar these days and how it is bad for us but giving it up or even reducing your sugar intake can be difficult and you can suffer withdrawal symptoms, but it is worth it if you want to be healthy and lose some weight.

It might not be easy!

But here are some tips on coping with sugar withdrawal.

When you first cut out sugar, you crave it, especially if sweet treats were part of your daily routine. You might initially feel tired, feel moody and have headaches but trust me these will pass.

Dealing with Sugar Withdrawal

Nicole Mowbray at The Daily Mail gave up sugar and talked a bit about the withdrawal period, including the technique that helped her most. We tend to view sweets as a reward, and shifting this way of thinking helped Mowbray a lot. She focused on weight loss, but you can also try thinking about the long-term health benefits of quitting refined sugar.

Headaches are a common sugar withdrawal symptom, and one that Mowbray experienced. If your headaches are severe, you can take an over the counter pain medication occasionally to get you through this initial tough part.

If giving up sugar is making you moody and irritable try going for a short walk;  do some cleaning;or a job you have been putting off. This can help, but also you will be doing something positive rather than reaching for the chocolate bar.

You might want to find some alternatives and substitute  a healthy snack and I have included a few suggestions at the end of this blog.

Dealing with Social Situations

When you’re quitting sugar, you start to realize how big a part it plays in social situations.

I think we have all had people saying to us things like ‘oh just have one it won’t hurt you’. If you can it is helpful to say something about the fact that you are trying to eat more healthily and cutting down on sugar but you can also use other tactics such as

I won’t thank you as I am full’ or

‘That’s very kind but I am eating later and don’t want to spoil my appetite

If you find you are given sweet things as a gift with words such as ‘I know you love cake/chocolate etc. so I bought you these’ there are a few lines you can use

That is really kind of you and I do like them and would love to share them with you/group of friends etc.


‘That is really kind of you but I am eating a lot less cake/chocolate these days so will save them for later (this may make people think about alternatives)

If you can get into the habit of doing this and opting for fresh fruit or having a warm drink instead of the sweet treat you will soon find that the withdrawal symptoms will decrease but also more importantly you will be learning new habits.

 Some ideas for a healthier snack 

Packed of Melba Toasts and Triangle of Dairylea or Laughing Cow cheese triangles

A Natural Yoghurt 125 mls

2 Ryvita slices topped with smoked salmon or low fat Philadelphia cheese

1 crumpet topped with low fat cheese

Small handful of mixed nuts

Olives in brine (10)

Nicole Mowbury as featured in the Daily Mail on line

Binning the sweet stuff: Nicole has turned her life around

How many diets have you tried?

At this time of year there are so many ‘diets’s being promoted in the press; on the TV and across Social Media, it is no wonder that we can all be tempted by the ‘miracle cure’ that looks promising and we think we could do!

If something looks too good to to be true then there is a reason.

It is true to say that any ‘diet’ when you follow it to the letter, will result in you losing weight; the real test is whether you will be able to keep it off.

Many of these ‘diets’ mean you will be either replacing foods with shakes or bars or restricting certain foods such as carbs,  fats, or sugar.

The problem with this type of approach, is that it is really difficult to lead a normal life. In fact you can find yourself spending an enormous amount on food replacements or ready prepared meals and supplements.

Whilst this might be great if you have a small amount of weight to lose and don’t mind changing your lifestyle completely for a short time, it is not the recipe for sustained weight loss.

I know, I have followed in the past things like the Atkins Diet; the Cabbage Soup Diet; the Grapefruit Diet to name but a few.  I know now I could choose the Military Diet; the Peanut Butter Diet; the Oil Diet – just some I have seen in the last few weeks, but I know from experience the only way to lose weight successfully is to change your eating habits for life.

This does not mean anything other than eating a well balanced healthy diet that avoids processed food but enables you to have things you love in sensible portion sizes.

So if you would prefer to eat meals like this

Lamb with White Wine

Great Tasty Food for under 500 calories

rather than meals like this


then I would love to help you

Is your New Year Resolution to lose weight?

If your New Year Resolution is to lose weight then don’t be taken in by expensive diets.

As a qualified nutritionist I get bombarded by emails from people offering miracle cures that promise that you can lose weight quickly, sometimes as much as a 23lbs in just three weeks.

This sounds too good to be true and it is!

Any diet that suggests that you can lose weight quickly is almost certainly guaranteed to be one that as soon as you stop, the weight will pile back on and you are into the saga of yo-yo dieting.

This can be more dangerous than being a bit overweight.  It can also involve spending a lot of money on supplements and replacements foods.  If there really was a miracle cure to help you lose weight I think it would be prescribed by the NHS.

If you want to know more about how you can eat ordinary food and get extraordinary results, which will help you lose weight and keep it off for life then just contact me to get

  • personal healthy eating plans that you can use for the whole family
  • empathy from someone who has been there but has the answer
  • support to conquer emotional eating
  • lots of hints and tips to cope with all sorts of situations that involve food

I will be posting some recipes that I feature on my plans over the next few weeks so if you think you would be interested in hearing more just ring me on 07718 283514 for a free no obligation chat.