Thursday 30 June 2011

Stubborn belly fat? Give up the pop!

Forget situps, crunches and planks if you're struggling to flatten your tummy. Seems that diet fizzy addiction could be linked to high levels of abdominal fat. What's more, drinking too much diet soda raises your risk of stroke and heart attack.

While nicotine, booze and chocolates top many people's vice lists, Pepsi Max truly tops mine. So the goal this week must be kerb my habit to just one 8 oz glass a day by increasing my water intake. I've done it in the past - quite successfully I might add - but it's my one indulgence in a sea of low fatty, low sugary - ness.

You (don't) want fries with that?

When it comes to weight gain, it could be the type of food your eating rather than the number of calories in it whch determines whether you will gain weight, according to new research announced today.

Natural weight loss vs weight loss surgery

A one-year weight loss program based on lifestyle changes can help obese people shed almost as many pounds as surgery, according to the latest research from Germany.

In a study published in the International Journal of Obesity, they found women who stuck with the program lost 43 pounds, while men shed 57 pounds.

Before the year was up, however, more than 40 percent quit! Even among the completers, 75% of the weight loss was re-gained after just three years.

"Weight regain remains the Achilles' heel of all weight loss therapies," said Thomas Wadden, who runs the Center for Weight and Eating Disorders at the University of Pennsylvania in Philadelphia and was not involved in the new work.

Excess weight is one of the world's greatest health problems. It is tied to a host of chronic diseases, extra health care spending and early death. In the US, approximately a third of adults are obese.

While weight loss surgery effectively helps people slim down, complications and cost make the procedure less than ideal.

In the new study, Stephan Bischoff of the University of Hohenheim in Stuttgart and colleagues used a number of lifestyle changes, including a low-calorie diet, behavioral therapy, group meetings, nutritional counseling and exercise -- a weight loss program franchised by Nestle as OPTIFAST52. There is also an OPTIFAST program in the US, but it is only half as long as the German program.

The researchers, all of whom work for OPTIFAST centers, signed up more than 8,000 obese participants at dozens of centers across the country.

At the start of the program, women weighed 247 pounds on average and men weighed 301 pounds. Combining all participants regardless of whether or not they finished the program, women lost an average of 33 pounds, with men shedding about 10 pounds more.

Six in 10 participants completed the programme - losing 53% of their excess weight on average. This is very close to the average weight loss achieved by surgery in the same timeframe (60%).

Completers also saw a number of other positive effects, such as lower blood pressure, lower cholesterol and blood sugar levels and an improved quality of life.

However researchers tracking a sample of 300 participants three years after completion found that they had regained most of their weight. This is less likely to happen after surgery, according to experts.

Still, Bischoff said, 20% of participants successfully kept their new weight without further assistance.

Potential side effects from the program were rare, with the most common ones -- hair loss and constipation -- reported by less than one percent of the participants.

Whether those problems are a real consequence of the Nestle program is still uncertain, because the study didn't include a control group. By the same token, it's hard to be sure exactly what benefits came from the program itself, as opposed to just being part of a scientific study.

And there are other problems with the program, said Stanley Heshka, a nutrition researcher at Columbia University in New York.

Although OPTIFAST52 appears to work in the short term, he told Reuters Health by email, it is not a practical solution to America's obesity problem. Obese Americans tend to be poor, while intensive programs like Nestle's tend to be "very costly."

University of Pennsylvania's Wadden does see promise in weight loss programs, but said they need to do a better job of helping participants keep the pounds off.

"For every month that you spend losing weight, you should spend another month learning how to keep the weight off," he said.

Taking a leaf from the smokers...

A pilot study has just been completed which has shown the positive effects of motivational texts while giving up smoking.  I wonder whether anyone has done this for those who are trying to cutback on their food intake!

I could do with a few today reminding me that just one Nice biscuit is enough. They may only be 1 syn... but it doesn't mean that having 5 is ok!

Can the internet help you lose weight?

According to the lastest study from Japan, it can. As someone who has engaged in solely real world and entirely virtual programmes, I agree with the study's findings that the best weight losses can be had from a combination of face-to-face and virtual interactions.

At Slimming World, for example, I know I have a wealth of online information to refer to which reinforces or sheds more light on what's been discussed in a meeting. The recipes you can find online are so varied that it sometimes feels like you have an entire cookery library at your fingertips.

Studies, such as this one, highlight the real world need for face-to-face support during the struggle to lose weight. For me, this makes my weight loss more of a social event, than a duty or something on the 'to-do' list. It makes that commitment far more personal. You aren't just attending for you, you're attending for your leader, your weight loss comrades, etc.

It also makes your weight loss experience much richer with deep insights into dieting creativity. There are also 'tips' which may be useful or stories which 'touch a chord' with your own personal journey.

Wednesday 29 June 2011

Exercise of the month: Spinning

I made a promise to myself that - like it or not - I would try out a new exercise/activity once a month. May's rock climbing test and June's laser tag are still going strong. But I can't just stop there!

Our local gym runs a specially discounted spinning class for Slimming World members. A fellow slimmer runs it and it is aimed at beginners and those just starting out with exercise.

I'm not sure whether it would have stopped me from going, but I must confess that I didn't know anything about spinning until I arrived at the class last night.

Designed to strengthen muscles in the leg, as well as the heart, Spinning is a real calorie burner. According to the Glamour calculator, I burned 993 calories during the 45 minute session if I count it as moderate or a whopping 1183 calories if it's considered intense. Anyone know the difference?

Either way I truly felt like I was dying for quite a while there! In fact, I must confess that those last seconds of the work out left me in absolute ecstasy as I knew I could get off the very uncomfortable seat.

Spinning is best summed up by two words: saddle and sore.  Apparently this goes with time and can be expected with any type of cycling. There are gel seat covers and even specialist cycling shorts with gel bum pads, but I'm told it can help keep you moving to feel that discomfort.

Suprisingly, I'm not in as much pain as I thought I might have been this morning. I had visions of crawling down the steps, hobbling, etc. Oddly the only bit where I'm aching is my shoulders as my instructor did some upper body work during the session.

So, what's the verdict? I'm perplexed as to why, but I think I will do this again. Anything which makes me feel like that really must be doing me a world of good. Not only in terms of shedding calories, either. Part of this endeavour is getting my heart fit, too, you know!  It's only going to be a once every other week kind of thing, but I think it will make a nice addition to my exercising choices.

Monday 27 June 2011

Weigh in - Week 2 - Success!

Despite really doing my best to stick to the plan, I am plagued by weigh in nightmares... quite literally! Maybe it's nerves, or even the feeling like I'm not on a diet, but my weekend dreamings are filled with thoughts of weight gains.

Luckily, my fears weren't well founded. This week I registered a 2lb loss, earning me my first 1/2 stone lost certificate and entry into the next stone bracket. So I'm in the 19stones no more - officially :) Since joining SW two weeks ago I've lost 8lbs - which is much better than I first thought.

My consultant suggested measuring myself and I must admit that I poo pooed that idea initially. Until I did it!  I've shrunk by a whopping 10 inches:
  • Neck is .5 inch smaller
  • Bust is 2.5 inches smaller
  • Waist is 2 inches smaller
  • Hips are 3  inches smaller
  • Thighs are 1 inch smaller - each!
I must admit that even I - the total skeptic - am impressed. With changes like that it isn't just water weight and - more importantly - this is a reminder that every pound really counts!

Have you measured yourself today? You just might be surprised!

Thursday 23 June 2011

Does Organic Liaison work?

Well, if you believe all that's been written about Kirstie Alley in recent weeks, then it does. A whopping 90lb weight loss (that's 6st 6lbs to you and me) has taken her to a size 6 (US) and Kirstie has said she couldn't have done Dancing With the Stars without it.

While I've given up on the get thin quick schemes, I'm particularly fascinated by this diet. The organic liaison diet is said to have been designed specifically around Kirstie's needs. Call me skeptical, but how exactly can she vouch for its long-term success when she's only just a year or so into the process (if that)? And who is to say that we all have the same needs as Kirstie?

What's more, it's supposed to be affordable. At $139 for a 'starter' pack? I think not.

I'm perhaps most shocked by the fact that a woman who has battled with weight loss demons for so many years  (and bear in mind that she's 60!) would turn the tables on dieters by launching her own get thin quick scheme. While I'm sure this isn't what Kirstie intended, it feels like a site designed to part you with pounds... from your wallet, that is.

P.S. There are questions marks regarding the diet's links to Scientology - in terms of finances, design, ethos and more.  

This video is from 2009 after the Jenny Craig fiasco! So... if she lost 20lbs in five weeks in 2009, why did it take so long for her to get to a 60lb loss in time for DWTS?

Is low fat making you fat? The problem with fat replacements

Researchers at Purdue University recommend that people who want to lose weight might also want to lose the fat substitutes - like Olestra - from their diets

In the study, rats were given either regular full fat crisps or a fat-free version made with Olestra - a calorie-free synthetic fat.

Surprisingly, the rats who ate fat-free were in a for a surprise on weigh-in day.  "They actually ended up gaining more weight,” said the head of the study, Purdue Professor of Psychological Sciences Susan Swithers.

She suggests that weight gain happens because these substitutes confuse the body... and its ability to estimate how many calories are taken in. This directly impacts your body's notion of appetite and its ability to regulate intakes.
She explains:"After an experience with Olestra, that cue no longer predicts a lot of calories all the time so we might over eat the next time we get fat that has calories."

Rather than choose low fat, she suggests that "reducing portion sizes and paying attention to how many calories we're consuming is a better way to go.”

Monday 20 June 2011

Weigh in - Week 1 - Success!

After Twinkie-filled nightmares on Sunday night, I approached my 6:30pm weigh in with considerable trepidation. Let's face it - I wasn't really hungry all week, didn't really feel like I was on a diet and even had a slice of lemon cake! I couldn't have lost, could I?

The scales disagreed, registering a 6 lb loss! Secretly I hoped that I'd get results like this, but I never really believed I could. I know it's early days but this is a great outcome and gets me off to an excellent start.

I'm going into this week focused and aiming for the 1/2 stone mark next Monday. That's a 1 lb loss. Any more is a bonus.

To help me on my way, I'm thinking about trying out this syn-free lemon curd recipe this week:

Syn-free lemon curd

3 tbsp powdered sweetener (I prefer Splenda)
1 lemon, juiced with its rind grated
2 large eggs
2oz extra low fat fromage frais

Whisk together your lemon juice and eggs in a medium-sized bowl..
Mix in rind and sweetener.
Place bowl over saucepan of simmering water and stir until thickened.
Remove from heat.
Whisk in fromage frais until smooth.

Store this in the fridge in a jar to keep fresh. Since it has eggs in it, I'd recommend using within 3 days.

This also makes a great base for a cheesecake filling. When cooled, just add a whole tub of Quark and mix well. 

Saturday 18 June 2011

Could a fat whisperer help you lose weight?

Words can't contain my amusement at this article from the Daily Mail about the fat whisperer who is said to have helped Kym Kardashian, Paris Hilton and Kate Hudson trim down.

She uses a combination of detoxifying masks, teas and wraps, heated inflatable suits and an ultrasound machine that pelts stubborn zones with sonic waves – which all work their magic while Saulnier orders the clients’ recalcitrant fatty bits to leave the body.


‘I command you to get out!’, she is said to whisper to the fat cells in an effort to banish them. Miracles? Mary Ascension Saulnier has been dubbed The Fat Whisperer by her satisfied clients

Saulnier, who studied at Santa Fe Academy of Natural Healing, claims her technique allows her to get to the emotional heart of the client’s overeating or drinking issues.

'I listen to what emotion is in the cell membrane, then I talk to it,' Saulnier tells Elle magazine.'I tell the cell which way to move out of the body.'

Now I think I've heard just about everything!

Dukan Diet: How does it work?

With Slimming World, we have our Extra Easy, Green and Red days. While I’m sticking with Extra Easy for as long as it works for me, I have a feeling that I’ll need to include some green and red days at some point. Red days would be similar to my Atkins past... but with all of that fat and my high cholesterol, I’m not too sure whether I want to go back to this. So, the question is – what are the benefits of the Dukan diet and will it help my health... or hinder it?

Celebs linked to the Dukan diet

Are there any who aren’t? The Duchess of Cambridge (Kate Middleton), Jennifer Lopez (J. Lo), supermodel Gisele Bundchen and opera singer Katherine Jenkins are all said to have shed the pounds following the Dukan method.

What’s Dukan all about?

Well, it’s apparently not a diet. It’s a lifestyle (read: diet). Essentially, its devotees don’t have to count calories through the regime’s four phases.

The Attack Phase 1 lasts between 2 and 7 days and these are perhaps the toughest. It’s no carb and non-fat, so you’re eating is limited (to say the least). So, what can you eat during Attack Phase? You may only eat lean meats, fish, eggs and non-fat dairy products (are there any??). Water plays a really important role in this stage and participants are told to eat a tablespoon of oat bran to keep hunger (and constipation!) at bay.

During the Cruise Phase 2 you can introduce unlimited vegetables (albeit a limited list of them) every other day. Dukan outline what you can eat during the Cruise Phase on their website, but the list of 28 new foods includes avocados, lentils, potatoes, etc. This phase continues until you reach your goal weight.

After this you are in the Consolidation Phase 3. Dukan allow you to eat much more. You can slowly re-introduce some of the high carb foods (e.g. breads and pastas), butter and oils. Alcohol is allowed every now and again. You’re expected to stay in this phase for 5 days for every pound of weight you lost in the attack and cruise stages. So – if you lost 100lbs (as I need to – and then some) – you’d need to remain in consolidation for roughly 18 months!

The final stage is neverending... the Stabilisation phase. You’re allowed to eat anything you want... for 6 days a week. On the 7th day you’re expected to go back to protein only. It is this protein day which is credited with staving off any future weight gains.

Pros and Cons of Dukan

It has to be that rapid weight loss. While that’s significant, it’s also a real con! Ask any doctor what they recommend and they’ll say your weight loss should be no more than 2lbs per week for a sustainable loss. Rapid losses often result in rapid gains or – worst still – bags of loose skin. Tightening up loose skin after weight loss is nigh on impossible without a surgical procedure. While there are steps you can take to tighten up loose skin naturally, it’s better to prevent it from happening at the beginning.

The protein-only nature of the Dukan diet can lead to constipation and bad breath... Talk about how to lose friends and alienate people. Stinky breath and bloated flatulence is never a good look!

There’s a real lack of vegetables and nutrients. While this wouldn’t be such a problem in those achieving short-term weight losses, I reckon it would take me at least 12 months to complete the Attack and Cruise phases.

Conclusion?
 
For now I'm going to stick to Extra Easy where the diet is easy going, my outlook's positive and my diet is varied. As someone who suffered kidney infections as a result of Atkins, I'm not 100% certain that I want (or need) to go back to a diet like Dukan.

Does magical thinking help people lose weight?

Finding it difficult to cope with the stress and strain of being overweight and dieting? According to Canadian researchers you might just benefit from "magical thinking".

This is the belief that something out there is on your side, rooting for you and aiding you in your weight loss. It's that hope and faith that could just inspire you to reach that seemingly impossible goal.

Through interviews, memoirs and weight loss blogs, HEC Montreal marketing professor Yannik St James undertook a study which analysed how dieters used this magical thinking in their slimming efforts.

So, can you? Well, you just might be already. I know I am! Food does indeed 'seduce' me and my body 'works against me' all the time! And through it all I remain not only hopeful, but confident that I WILL get there... and so will YOU.
 

Start the day off right: Slimming World breakfast ideas

Are you stuck for Slimming World breakfast ideas? It's easy to fall into a same old, same old routine at the start of the day... and it's uninspiring to say the least. Sticking to a 'diet' is hard enough, but combatting boredom could be the thing which pushes you off the proverbial wagon!

So... start as you mean to go on and try some of these ideas:

A syn-free bacon sandwich

I love bacon sandwiches on a lazy Saturday morning. So I've swapped mine for a syn-free twist on it! I roast off 2 beefsteak tomatoes with frylight, balsamic vinegar and italian herbs. I serve this on a large slice of wholemeal toast (HeB) with 2 rashers of turkey bacon on the top. When I'm feeling really decadent I add grated low fat cheese (HeA) and/or a poached egg.  Yum!

Luxury banana yoghurt
Chop up some bananas and mix with Total 0% fat Greek Yoghurt. Add a dash of cinnamon.   Options: honey, flaked almonds (3.5 syns), granola (HeB)

Cheese-y scrambled eggs on toast
Scramble some eggs in the microwave. Add in a low fat cheese triangle (HeA) and serve on toast. 

Apple cinnamon porridge
1 Oats so simple original packet (HeB) with grated apples and cinnamon 

Syn-free Frittata
Morning's can be really hectio in my house. So it helps to be able to just grab something quick from the freezer and microwave it. Frittatas are perfrect for this... and you can put whatever you want in it, too! This week mine had: 8 eggs, boiled potatoes (sliced), 50 g low fat cheese, sliced mushrooms, onions, peas, cherry tomatoes and spring onions. After cooking I cut it into 6 wedges and froze them. Now all I need to do is take one out of the freezer the night before and microwave for two minutes in the morning. 


 

Thursday 16 June 2011

Sitting on a big problem - Reason to lose weight #241

As someone who gave up smoking to reduce my cancer risk, I found this article really hit home. While we can't really prevent hereditary dispositions to cancer, we can reduce the risk of cancers caused by the environment.

So, think about it:

You're sitting in a freshly drywalled house, drinking coffee from a Styrofoam cup and talking on a cellphone. Which of these is most likely to be a cancer risk? It might be the sitting, especially if you do that a lot.


Despite all the recent news coverage about cancer links to mobiles, coffee, styrofoam and formaldehyde-based building materials, our biggest risks - according to health experts - are inactivity and obesity.

This article ends with a great quote that goes beyond cancer, beyond weight loss... just beyond everything. It's a mantra to live by:

You can't live in fear. You have to live life.

Wednesday 15 June 2011

Day 2: Slimming World Extra Easy

Well day two is rounding to a close and while I think it's going well so far, I must admit that I started to feel a bit challenged earlier when I started getting stressed. While I have an 11-year-old son who's fairly easy going, I also have my neighbours' kids around... A LOT. Let's just say I realised how much kids grow between 7 and 11 in the space of about 5 minutes. I do adore the two boys (4 and 7) and the fulfil an odd gap in my life, I am quite happy to send them on their way at the end of the night! I think I've become a grandmother before my time.

Anyway - felt a bit stressed and did have thoughts of 'what sweet things can I fill my face with?' I've not eaten a great deal today and I've had so much fruit, so opted for a MullerLight.

And the burning question - what did I eat?

Breakfast

Mushrooms sauteed in Bertolli Light spread (1 syn)
Quorn sausage (1 syn)
wholemeal toast (my slices are just 47g, so used my 10g spare as breadcrumbs with dinner)
Tomato drizzled with balsamic and roasted
Apple

Snacks (I don't tend to eat lunch on Wednesdays)
2 x banana
8 x strawberry
1 x apple

Dinner
1/2 fillet cod, in nuggets crumbed
1/2 fillet haddock, in nuggets crumbed
1 portion Slimming World chips in frylight
Mullerlight yoghurt

Supper
Mullerlight yoghurt
Melon chunks
Spaghetti rings in tomato sauce

My only comment would be that I think I need to really aim for more vegetables. Tomorrow I'm going to try to work in a salad with dinner which should fill that gap. 

Tuesday 14 June 2011

Become an Atkins Superstar!

Successful Atkins dieters with compelling weight loss stories are being sought by the nutrition company as they search for a new face to front an ad campaign.

The Denver-based company is accepting submissions for the contest, which also includes a $5,000 shopping spree as one of the prizes. The contest is being promoted via a dedicated website, as well as on Facebook and Twitter.

This is Atkins' first contest and the first time an ordinary person has been featured in an ad, according to Atkins Nutritionals Brand Manager Lisa Wells. She told Marketing Daily: "We are consistently coming across inspiring Atkins weight loss success stories, and want to positively acknowledge those who have transformed their lives by losing weight on the Atkins diet." 
But hurry!! You can only submit your Atkins diet success stories during round one (now through June 30) or during round two, which runs Sept. 1-30. One winner from each round will receive a $5,000 shopping spree at the retailer of their choice and will be entered to win the grand prize.

The grand prize includes round-trip airfare for the winner and guest to Los Angeles, two nights lodging at the Beverly Wilshire Four Seasons Hotel, professional makeup and hair for a photo shoot on set with Atkins spokesperson actress Courtney Thorne-Smith and a low-carb dinner for two at Spago Beverly Hills.

The entry process includes submitting a before and after photo and writing a weight loss success story in 300 words or less. Contestants are asked to share their Atkins journey, how they achieved their weight loss goals, what they enjoy about Atkins and what motivates them.

The round one winner will be contacted by July 15 and the round two and grand prize winner will be announced by Oct. 15.

Atkins is a leading player in the $2.4 billion weight control nutrition category. The Atkins Diet focuses a healthy diet with reduced levels of refined carbohydrates and added sugars and encourages the consumption of protein, fiber, fruits, vegetables and good fats. Atkins Nutritionals, Inc. manufactures and sells a variety of nutrition bars, foods and shakes designed around the nutritional principles of the Atkins Diet. The products are available in more than 30,000 locations throughout the U.S. and internationally.

Day 1: Slimming World (aka Can you eat too much free stuff?)

Finally managed to get signed up to Slimming World last night and all is much, much clearer.  The Extra Easy system is quite straightforward and I'm hopeful that it works for me. Must admit that I have a secret fear that I've just eaten too much.  The quantities of veg and fruit post-lunch left me feeling a bit overstuffed, so I think I need to slow down a bit sooner.

Today's menu:

Breakfast
1 apple (superfree)
1 portion of Mango (superfree)
2 eggs (free)
57g wholemeal bread (HExB)

Snack
Banana

Lunch
Baked potato (free)
71g Kerry Low Low Grated (HExA plus 4 syns)
4 slices ham (free)

Snack
Bag of sugarsnap peas (superfree)

Dinner
1/2 tbsp veg oil (3 syns)
1/2 tbsp sesame oil (3 syns)
Beef (free)
Egg noodles (free)
Stirfry veg (superfree)
Mullerlight vanilla yoghurt (free)

Monday 13 June 2011

Does Dukan work? Expert says: Dukan diet "not a sustainable option"

Fancing giving your diet the royal treatment? Well, sources are reporting that Kate Middleton's rail thin wedding day appearance was down to following the French diet plan. The Dukan Diet's been big in celebrity circles for some time with celebs like Jennifer Lopez rumoured to be following the high protein, low-fat plan.

But should you?
"The Dukan Diet is a high-protein, low-carbohydrate diet and is not a sustainable option in the long term," says accredited practising dietitian Jemma O'Hanlon.

"Whenever I hear of someone going on a diet, I always ask them whether they think they will be able to stick to this diet for the rest of their life. If the answer is no, then I ask them why they would choose to commence a restrictive diet that they can't maintain.


"The Dukan diet is an example of one of these. It may not appear as restrictive as other diets, such as the Atkins or the lemon detox diet, as over time it allows you to have more choice about what you can eat. But in the end the outcome is likely to be the same.

"The Dukan diet starts you off on a very restrictive eating plan. The first phase, the Attack Phase, requires you to consume only lean meats, fish, eggs and low-fat dairy.

"Basically this sends your body into a state called ketosis, where your body starts breaking down its lean muscle mass to use as energy. This is because it is starved of carbohydrates that would usually supply the body this fuel. You are guaranteed to see immediate weight loss because your body is forced to break down muscle. Fluid losses also result in order to flush the ketones out of your system, and these losses will also show a reduction on the scales.

"I would not recommend the Dukan diet. Going on any diet means changing your normal eating habits to something that is unfamiliar and unnatural."

Those last few words are those to live by!! As soon as I hear the words 'you can't have...', you should really think twice about whether this eating regime is in your body's best interests.

And if you're still tempted by the lure of Dukan - consider this:

A survey of nearly 5000 ''Dukanians'', as they have been nicknamed, found that 80 per cent regained the weight they lost within three years, and experts who analysed the results of the survey claimed it was a ''public health risk''.

Sunday 12 June 2011

Slimming World Chili Risotto Recipe

This chili risotto recipe takes less than 20 minutes to make - perfect for a quick dinner after work.

Ingredients:

Fry Light

1 onion, chopped
4oz mushrooms, sliced
2tsp dried paprika
3 tsp chilli powder
Dash of Worcestershire sauce
4oz chopped tomatoes
4oz frozen peas
14oz sweetcorn, drained
14oz kidney beans, drained
2tsp artificial sweetener
1/2pt stock
1 packet Batchelors Savoury Rice
Salt & pepper to taste.

Spray pan with fry light and cook onions and mushrooms for two to three minutes.
Stir in remaining ingredients.
Bring to boil.
Reduce heat and simmer for 10 to 15 minutes until liquid has absorbed.
Season to taste.

Syn-free curry sauce recipe

The key to losing weight on Slimming World is your intake of superfoods. Recipes like this syn-free curry sauce are one way of keeping your diet varied and focused on these filling foods which have zero syns.

Ingredients:
Fry Light
1 Onion, chopped
2 cloves Garlic, crushed
1 tsp finely grated ginger
1 tbsp hot or med curry powder
400g tin chopped tomatoes
57ml veg stock
2 tbsp sweetener
57g natural yoghurt or fromage frais

Spray frying pan with fry light and place on medium heat.
Saute onion, garlic, and ginger for 1-2 mins.
Stir in curry powder and cook for two more minutes.
Add tomatoes, sweetener and stock and bring to the boil.
Reduce heat and simmer for 12 to 15 minutes.
Blitz mixture with hand blender and return to heat.
Remove from heat.
Stir in yoghurt or fromage frais.
Can be frozen for future use.

Couscous burger recipe

Couscous burgers or fritters  (serves 4)


These yummy burgers are easy to make and can be eaten hot or cold. They contain a fair bit of cheese, so you could have 1 serving and allow it to count as your HExA option. Using a lower fat cheese could reduce sins if you wanted to eat a bit more at one sitting.
150g couscous
200ml vegetable stock (hot)
2 eggs, well beaten
1 bunch spring onions, shredded
100g cheddar cheese, grated
Fry Light sunflower oil

Place couscous in bowl and pour over hot stock. Cover with plate and stand for 15 minutes until fluffy.

Use fork to fluff up grains. 

Stir in onions, cheese and eggs.

Shape into 8 cakes.

Spray non-stick frying pan with FryLight and put onto medium heat.

Cook burgers for 2 to 3 minutes on each side.

Remove and drain on kitchen towel. 
Serve with a crisp salad.

Low syn snackng that is just heavenly!

Anyone who knows me, knows I love that feeling of eating well while losing weight.

Restricting your eating or dining like you are dieting is the first step to downfall for me... every time!

There's plenty of wiggle room within Slimming World syn system for a bit of fun, too. You have between 5 and 15 syns available a day to you. So don't waste them - enjoy them!

Mikado chocolate covered pretzel sticks - .5 syn per stick
Mini meringues - .5 syn each
Soft Mints - .5 syn each
Rowntree's low sugar jelly - .5 syn (all flavours)
Sugar-free Chupa Chup lolly - 1.5 syns
Full sugar Chupa Chup lolly - 2.0 syns
Options Belgian Hot Chocolate drink - 2.0 syns
Coconut ring (biscuit) - 2.0 syns
Mini Milk - 2.0 syns
Mini Twister - 2.5 syns
Alpen Chocolate Fudge cereal bar - 3.5 syns (or 2 as Hex B)
Cadbury Chocolate Mousse - 3.5 syns
GoAhead yoghurt breaks - 3.5 syns (all flavours)
Milky Way (fun size) - 3.5 syns
Oaty bar - 3.5 syns
Cheese curls - 3.5 syns
BGTY sweet chilli cassaca snacks - 3.5 syns
Kings Velvet Crunch - 4.0 syns per bag
SlimFast Chocolate Caramel bar - 4.5 syns
Galaxy Ripple (17g) - 4.5 syns
Skinny Cow ice lolly - 4.5 syns
Blue riband bar - 5.0 syns
Walkers crisps - 5.0 syns
Solero bar - 5.0 syns
Freddo bar - 5.0 syns
Salt & Vinegar Snack-a-Jacks - 5.5 syns
Kellogg's Fibre Plus bar - 5.5 syns
Dairy Milk Little Stars bar - 5.5 syns
Maltesers (treat size) - 5.5 syns
Curly Wurly - 6 syns
McCoys crisps - 8 syns
Crunchie bar - 8.5 syns
Galaxy Bubbles - 8.5 syns
Galaxy Ripple (33g) - 9 syns
Malteasers bag (full size) - 9 syns
Twirl (from multi-pack) - 9 syns
Twirl (full size) - 11 syns

Preparing a Slimming World shopping list

Tomorrow is my first Slimming World meeting and weigh-in, so I'll be kicking off my SW adventure on Tuesday morning. My only issue today (apart from getting excited) is that I need to prepare a shopping list! I'd like to have everything in order so there isn't too much rushing about on day 1. I think preparation is key!

The Extra Easy plan will be explained to me tomorrow, but I've been having a sneak peek at some recipes today. Two have caught my eye as potential lunch and dinner for Tuesday.

Lunch:

Jacket Potato with Coronation Chicken and crispy salad


Slimming World Coronation Chicken (1 syn) - Serves 1

1 chicken breast, grilled and cooled
1 Muller Light yogurt - Apricot
2 tbsp Hellmans Extra Light Mayonnaise
Curry powder to taste
Optional extras:

71g semi-dried apricots (Hex B)
28 g sultanas (4 syns)
1 tbsp flaked almonds (4.5 syns)

Mix yoghurt with mayonnaise until creamy.
Add curry powder to taste.
Add in optional extras.
Cube chicken and stir into mix until well coated.


Dinner:

New Yorker Chicken - Serves 2

Fry light
2 chicken breasts
2 tbsp syn-free bbq sauce (recipe below)
4 medallions of smoked bacon
Low fat grated cheddar

Preheat oven to 180.
Bake two chicken breasts for 20 minutes.
Remove from oven (but keep oven on!)
Spoon a tablespoon of syn-free bbq sauce over the top of each chicken breast.
Place 2 medallions of bacon on top of the chicken breast.
Sprinkle cheese over the top.
Bake for a further 10 minutes.


Zero syn BBQ sauce - Serves 4

Fry light
1 roughly chopped onion
1 tsp mild chili powder
227ml passata
3 tbsp Splenda
4 tbsp balsamic vinegar
1 tbsp worcestershire sauce
1/2 tsp mustard powder
salt/pepper

Spray a pan with fry light and saute the onion and chili powder - over a low heat - until soft (approx. 5 minutes).

Stir in the remaining ingredients, bring to the boil and then simmer for 10 minutes.

Serve hot or cold.

Can be frozen.

Saturday 11 June 2011

Can laser tag help you lose weight?

Well if last night is anything to go by, then the answer is a resounding "YES!". 

Last night my son and I went to a parent and child session at the local laser tag centre.  Over the course of an hour we played three 15 minute games and I can't remember the last time I felt so good (or so sweaty!). And judging by today's aches and pains, I can safely say that we definitely got a good work out.

So how many calories do you burn playing laser tag? That, I'm not sure of - but I'm guessing it's similar to a fast paced game of basketball - more than 700 calories for someone who is 14 stone. At 19 stone, I'm guessing it must be about 900 - 1000 calories.

While it isn't a traditional exercise regime, it's fun. I think the worst thing about the exercises we 'should' do is that they might not necesarily appeal to us. So doing them only sets you up for failure in the long term. Instead, explore a range of activities and find the ones you like!

I'm turning my back on fitness classes for now with regular sessions scheduled for laser tag (Fridays), indoor rock climbing (Saturdays), swimming (when I can) and walking (daily). There may be some more additions, but that will do for now. With just the laser tag (900 plus calories) and the rock climbing (approx 900 calories for me) and the walking (approx 2000 per week), that's a one pound loss per week.

How are you tackling the exercise aspect of losing weight? Any new or unusual activities? Let me know!

Thursday 9 June 2011

Weight Watchers - Vent - The end?

It took time, but I eventually received a response to my concerns over the lack of Weight Watchers leaders and support available to those following the ProPoints programme. Let's just say it wasn't really the response I'd hoped for, but I'll give them their dues: at least they responded. That's more than I can say for any of their leaders!  This whole episode has been so tense and stressful as I really started out my week feeling in the zone for getting myself slimmer. I'm just glad to have it behind me, really.

Where do we go from here? It could be quite easy to simply keep myself on the slow and steady route. After all, losing 4 kg every six weeks (as I have done) could generate a weight loss of more than 50lbs this year alone. But then again there's every chance that it could not... and that's what this decision to join a programme is all about.

So last night I started looking into Slimming World - from talking to those who have been successful and those who haven't. I've decided on a meeting that is close enough for me to walk to and from and have had a quick chat with the leader who seems professional, supportive and knowledgable of the issues facing her members.

As I close the door on Weight Watchers, I'm seeing a new opportunity to succeed open. I know that the next few weeks will be a steep learning curve as I learn new habits, develop new skills and dream up new recipes which will aid my weight loss. It's terrifying, yet exciting. 

In the meantime, I'm carrying on my mainly healthy eating (although I did succumb to custard creams earlier) and exercising. My walking has been going well - since Monday I've done 3.5 hours and am hoping to do at least another 3.5 between tomorrow and Sunday. Seven hours a week sounds perfect to me.  Tonight I'll be heading back for some more rock climbing and this weekend I'm hoping to try out Zumba, go swimming and take in some canoeing.  I've also been looking into joining a boxing club for circuit training/anger management. [NB: After a week like this one, I really need it!]

Tuesday 7 June 2011

Weight Watchers - VENT (Part II!!!!)

So last night I made my second attempt at getting started with ProPoints. In a series of events straight out of fiction, I went to two more classes... and STILL DID NOT SEE A LEADER!

From broken legs to leaders quitting, I think I've just about had it with Weight Watchers. While the customer service line was incredibly apologetic for this series of unfortunate events, I can't help but wonder if this is typical? After all, when you sign up for a meeting you want to make sure that it isn't a one-off.  Plus, at one venue the helpers even told me there was a 'shortage of leaders' in the area. Does that mean that this model just isn't producing gold members who are worthy of being leaders?

So... I'm in two worlds. Weight Watchers or Slimming World. I should be getting a phone call from the Weight Watchers people today. If they don't ring, then my choice will be made for me. But I am really feeling tempted to try Slimming World and the 'sins' system of red and green days. Over the years I've met a few women who have had real success with Slimming World, so I might just give it a go.  The nurse at my GPs surgery even hinted that Slimming World could offer better results as it's been developed with lifestyle change in mind.

As they say - watch this space. Tomorrow I might just be a Slimming World member...

Monday 6 June 2011

Weight Watchers - VENT!

Knowing I was heading for my first Weight Watchers group meeting today filled me with both excitement and trepidation. As a mum-of-one, I had to plan in advance for the meeting after work. So when I got home tonight at 5:45, I knew that I had approximately 25 minutes to make and eat dinner for the two of us, before sorting out the babysitter and hitting the road in the car.

Arriving at the meeting place, my local Tesco, I was quietly happy to see plenty of faces waiting in the restaurant as I walked past - at least I knew I was in the right place.  I ran through the zillion questions in my head. This ProPoints thing is new to me, so I want to make sure I actually get it right. Hopefully the leader would be there and might be available for a quick chat beforehand or - at worst - after.

Sadly, there was no Weight Watchers leader.... or even a set of scales! Just a gaggle of women who hadn't eaten and were desperate to get weighed super quickly.  as you can imagine, tempers were fraying and even I was shocked when one of the ladies just grabbed a set of WW scales off the shelf and started weighing everyone who felt the need. Odder still were those who actually owned a set of WW scales at home - yet insisted being weighed just so their day was marked.

I couldn't help but wonder if this was some kind of omen. "Of course not," I thought as I dialled the customer services number from my car...

Until, that is, my call was mysteriously cut off as I was trying to explain that obstacles aren't really helpful to anyone trying to lose weight... After all, it's an easy escape route, isn't it? And what a terrible place to offer dieters an easy escape route! Less than 25 m from the cake aisle! Who chose this place, anyway? Or is it part of the marketing plan for Weight Watchers?

Luckily I think my willpower isn't quite so weak. And, anyway, I think I'm strong enough to avoid cheating. My reason for heading to weight watchers is about portion control - rather than nibbling on choccies. The chocolate aversion therapy sorted that out weeks ago.

So, onwards and upwards. Looks like tomorrow night I'm heading back to Weight Watchers for round 2. Fingers crossed this leader actually turns up or I reckon the crowds might be out for blood!

Sunday 5 June 2011

A new beginning

The months/years of hemming and hawing since I gave up smoking (nearly 3 years ago!) are over, I hope. After a really good chat with my practice's weight loss nurse, I've decided to go back to Weight Watchers - for good. While I've made decent swaps and am exercising more, I think that is what's needed to maintain a weight loss - rather than make a significant change quickly. My appreciation of portion control can be a bit lax...

That said, she did tell me that I was 9lbs lighter than I was 6 weeks ago - prior to going away and packing on a few pounds. So I'm happy but - more importantly - I'm feeling in the zone.

These past couple of years have made me realise that I leaned on one addiction (smoking) to cope with the weight. You know how they say smoking makes you thin? It did, I guess, but its draw (pun intended) was never strong enough to beat out food. At least I did away with one of the demons and I've managed to keep my weight from topping 20 stone... Thank god I get aches and puffed out! Without these physical signs, I just might have kept eating my way through to much, much more.

Whatever happens tomorrow, today I feel like everything has come together and I have to admit that I'm having more days like this than I'm not.

Scales differ from place to place, so will be interesting to register and log my weight. I've not done ProPoints, so it should be a fresh, new start for me. From what I understand you get a zillion or so...

Wednesday 1 June 2011

Dukan diet: Does it work?

The founder of the high-protein and oatbran Dukan diet is in the French courts, suing a rival who claims that the low-carb diet is dangerous.

As an Atkins diet grad, I'm interested to see how this pans out. As tempting as the Dukan diet is, I've resisted anything which follows that low carb/high protein approach. If a diet limits your fruit or your veg I tend to get concerned!

After all, I have seen - first hand - what a high protein diet can do to your body... Yes, it left me a whopping 8 stone lighter in a space of just 10 months, but it also caused my kidneys to start shutting down.

Need more reasons? The most relevant one nowadays must be the cost of it all. Keeping myself in protein (steaks, chicken, bacon, etc) cost a fortune! Yes, there are eggs and cheese - but their cost at that quantity - is too high for many incomes to bear.

So... does it work? In short yes. Any diet - if you follow it - will work. But does it keep the weight off in the long term? Dukan claims that following Dukan for just one day a week, following a walking regime and consistently choosing stairs over elevators or escalators will sustain your weight loss... no matter what you eat on the other 6 days of the week. Sounds amazing, doesn't it? Well, some haven't found this to be the case.