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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Getting ready for Xmas

I know that as we approach Christmas there is a lot to do particularly if you have family with you and you are preparing the meal and that’s after you have done all your present shopping.

This is the time of year when we regret having not lost the weight we promised we would do at the start of the year.

But that can often mean that we just don’t have the time or the inclination to eat healthily during the run up to Christmas.  This isn’t helped by sweets and chocolates being at your place of work and of course the Christmas parties.

One thing you can do to mitigate all of this is try to have some healthy soups to keep you going so when you do give in to temptation you won’t be overdoing it. There is a tasty recipe below for you try

I will be offering special offers in January to help with new year resolutions so if you want to know more just contact me.

SPICY TOMATO & BUTTERNUT SQUASH SOUP

Serves 6                                                       40 calories per serving

Takes about 50 minutes to cook

Ingredients

6 Large tomatoes                           1 butternut squash

2 red onions                                      1 red pepper

1 stick celery                                    1 large carrot

4 cloves of garlic                             1 red chilli

To prepare

Chop the vegetables into chunks and finely diced the garlic and chilli.  Place on a tray and roast for about 45 minutes turning regularly.

Blitz in a food processor with 500 ml of water till smooth then pass through a sieve into a large pan then add another 500ml of water and bring to the boil.

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Challenge yourself to lose half a stone for Xmas

Here we are at the beginning of November and I have exciting news for you all.  This week I am launching a challenge for anyone who would love to lose weight on the run up to Christmas.

If you lose weight at a rate of a pound a week then you could lose 7lbs.  If however you are losing weight at 2lb a week this is a stone.  A whole dress or trouser size!

So set yourself a challenge and make a written pledge to yourself.  Using the template below.

If you want help anyone who signs up now at Weight Away will receive their January plan free of charge.

So make your pledge and have a look at the recipe this week which is about making your own muesli as a great breakfast

MAKE YOUR OWN MUESLI

Makes 10  servings  (30g each)  at just 125 calories per serving

15 minutes to make and stores in an air tight container

Add a piece of fruit of your choice and skimmed milk for a breakfast

Ingredients

120g porridge oats

3 tsps unsalted sunflower seeds

120g unsweetened wheat or bran flakes

60g wheat germ

15g blanched almonds chopped.

To Prepare

Preheat your grill to medium. Scatter the porridge oats and sunflower seed onto a baking sheet.  Grill them for about 5 minutes until golden

Lightly crush the wheat/bran flakes and add the wheat germ, almonds and toasted porridge oats and sunflower seeds.  Mix well together

Transfer to an airtight container and you now have the basis for 10 breakfast which you just need to add a piece of fruit and skimmed milk which will take you just a couple of minutes.

XMAS CHALLENGE

 I …………………..

Pledge to lose ………lbs

By Christmas 2017

Things that will help me

 1…………..

 2…………..

 3……………

And to sign up to Weight Away go to http://www.weight-away.org

Eating sausages can be okay!

I think that often when you are trying to lose weight you might think that sausages are out of bounds.

Certainly if you eat them on their own or in a roll they are not the best thing to have but putting them in a casserole can make them delicious; go further and make a very tasty filling meal without too many calories.

I have recently being using some JD Seasoning Kits and they do a great one for sausage casserole.  All their kits come with suggested recipes and they work out well for family meals without lots of calories so check out their site at  https://jdseasonings.com.

This is the sausage casserole. I would suggest that you use a little less water than they recommend if you like a richer sauce but the taste is delicious

If you want to know more about healthy eating to help you lose weight just contact me

Can you make sense of healthy eating advice?

I find now that there are so many different articles in the press and on TV about what we should and should not eat that it can become so very confusing.

Certainly the fact that we were told to avoid fat has lead to a large increase in sugar being added to foods and this now is being regarded as a much bigger problem

You can now find so many ‘diets’ that advocate cutting out carbs and this in itself will probably result in weight loss but is it sustainable.

My mantra, which I use when discussing healthy eating with my clients is to try to avoid processed foods and to cook fresh ingredients whenever possible.  Coupling this with a healthy balance of food which includes some carbohydrates, protein, fats and natural sugars.  Using olive oil and natural yoghurt for example when cooking.

The main key is portion sizes, regular meals and avoiding snacking which is so much easier to do when you are eating a balanced diet.

If you would like to discuss healthy eating with me I would love to hear from you!

Salad, Figs, Cheese, Goat Cheese

Stressful week!

I had a bad week this week having received a phone call from the police early on Thursday morning to say that my husband had been involved in an accident.

I was fearing the worst when they said he had been hit by a deer as he rides a motorbike and this is not a great combination. He was admitted to hospital and miraculously is only badly bruised and suffered concussion.  Sam can’t be said for the Stag which was killed and the bike which is likely to be written off.  But I am so relieved he survived!

I am late writing my blog this week as you can imagine but it did make think about how we cope with stress.  Some of us don’t eat and others just eat for comfort.  Normally I fall into the later category but on this occasion food was the last thing on my mind.

But if you do turn to food when you are stressed than I can help you

Picture from scene taken by the people who helped him who I am grateful to along with the Police and of course the wonderful West Midlands Ambulance service

 

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