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

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Don’t let blue Monday get you down

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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

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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!

 

Enjoy Christmas without overdoing it!

I hope that all your shopping and planning for Christmas is going well with just a week to go.

I know that however organised I try to be there is always something that I am rushing round to do in the final few days.

That is why I am attaching my Weight Away Christmas special which has some hints and tips to help you over the Christmas period and some recipe and drink suggestions that will help you not to go over the top

weight away xmas special 2017

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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.

BEEF STEW AND DUMPLINGS

Serves 4                                                       395 calories per serving

15 minutes to prepare                             2 hours 20 minutes to cook

Ingredients

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.

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Snowy garden !

Eating out in December

One of the things that can trip you up if you are trying to lose weight is eating out particularly on the run up to Christmas.

It doesn’t need to if you just give it a bit of thought and try to balance the days  that you do eat out by filling up on vegetable soup for lunch or your evening meal if you have eaten out for the other meal.

One thing that can be really helpful though, is when you eat at a place where you know what the calories are in each meal, as it can help you to make more informed choices.  A good example of this is at Wetherspoons who have added the calories to their seasonal menu.

Personally as I love risottos the creamy mushroom risotto looks a good choice or the Chicken, stuffing and cranberry panini. The choice is yours but at least you can enjoy it if you are balancing the rest of the day

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