HAPPY EASTER!

The average Brit will spend approx £65 on Easter eggs, which experts reckon equals 53,000 calories - that's a lot of 'eggstra' calories being consumed!
Just one standard size Easter egg can easily add up to 1,000 calories, and of course those calories are made up of mainly sugar and fat - not ideal if you are watching your weight!
So here are my top 3 tips for not gaining lots of unwanted pounds this Easter......
1. Choose or ask for a dark chocolate egg. It will satisfy your taste buds much more than milk chocolate, so you will probably be happy eating less at one time.
2.  Break your egg into 100 calorie portions. You can do this by checking the nutritional information on the packaging. Then put the portions into small food bags & store at the top of a cupboard, out of easy reach.
3. Don't just mindlessly nibble your egg, and especially avoid eating while watching TV - it will be gone before you know it! Plan when you will eat some - maybe after dinner, so you have something to look  forward to. Then eat slowly, savour, taste and enjoy.

The beautiful photo is of some real eggs I saw in Harrods Food Hall last week. Aren't they lovely? Why not paint your own eggs, so you can have a pretty egg for breakfast on Easter Sunday? If you have children I'm sure they'd love to paint their own eggs in a box - get creative!

Hope you have a very happy healthy eating Easter,

Bev

Sustainable Weight Loss Manchester

LENTIL & RICE CASSEROLE

Oh the Great British weather! It's trying to snow again & is bitterly cold whilst I type this. So I thought a lovely warming & healthy casserole would be just the ticket.
This is one of my favourite recipes when I want a hearty, comforting meal that is also full of great nutrients. Why not give it a try.....

Put 8oz red lentils & 4oz brown rice in a large saucepan. Add 2.5 pts of vegetable stock. Bring to the boil & then simmer for 15 mins. Meanwhile chop 1 leek, 1 red pepper, 4oz broccoli florets & 2oz green beans & then add to the lentils & rice. Also add 14oz tin chopped tomatoes, 1tsp cumin, 1tsp chilli powder & 1tsp garam masala. Continue to simmer for another 15-20 mins or until the rice is cooked. Finally add 1-2 tbsp tomato puree (depending on taste) & a handful of shredded basil.
You can add any vegetables you like really - these are my favourites. This amount will serve 4-6 according to appetite! But it's also a dish that you prepare in advance & freeze, or try reheating a portion for lunch the next day.
The men in my house usually eat this as an accompaniment to chicken or pork chops - you don't have to serve a vegetarian meal to those who don't want it.

Enjoy!
Happy healthy eating,

Bev
Sustainable weight loss Manchester

START DROPPING HINTS GIRLS!

February is famous for Valentine's Day. According to an article in the Daily Mail, British men will spend around a staggering £611 million on their loved ones! Women spend less than half of that - about £269 million. And the most popular gift after flowers is - yes you've guessed it - chocolate!
So if you don't want to undo all that great healthy eating you've done since New Year & pile on the pounds again it's time to drop some serious hints. If you're other half is likely to buy you chocolates it needs to be the right sort - namely DARK HIGH COCOA CONTENT CHOCOLATE. The higher the cocoa content the better, anything above 75% is good. And RAW CHOCOLATE bars are just divine - sold in many health stores. A LITTLE dark chocolate has been proven to be beneficial to your health - the flavonol antioxidants help lower blood pressure, reduce cholesterol & improve blood flow to the brain & heart.
Milk chocolate has approx 25% cocoa - the rest is mainly fat & sugar, & it's extremely addictive. Can you really have 2 chocolates & put the lid back on the box? Or do you keep eating till you feel sick? Been there & done that! Smaller amounts of dark chocolate will satisfy you because of the higher cocoa content.
So, delicious decadent dark chocolate & a bunch of flowers sounds ideal - then you can melt the chocolate & dip some strawberries in it for the perfect romantic treat.

Happy healthy eating Saint Valentines Day everyone!

Bev

DID YOU DIET AGAIN?

 Well the average person stays on a diet for 19 days. Are you that person? All your good new Year 'diet' intentions disappeared?
It's now widely accepted that dieting just doesn't work - in my opinion it's beacuse people don't change their eating habits when they are 'on a diet' - then they have a setback, feel like a failure & revert back to the unhealthy eating habits that made them gain weight in the first place! So then any weight lost is regained - and possibly more.
To lose weight, and keep it off, you have to make life long changes.
 

When you go food shopping make a list of the food you need for the meals you intend to cook over the next 2 or 3 days. Add healthy snacks to the list & anything else you need. Then STICK TO THE LIST when you go - do not be tempted by the clever supermarket sales pitches for foods high in sugar, salt, saturated fat & calories. Junk food is addictive - the more you eat, the more you'll want, so be warned! You know it's true.... can you eat just one biscuit?
Which shopping basket does yours look like?

Happy healthy eating!
Bev
Sustainable Weight Loss Manchester

ARE YOU READY TO CHANGE?

There is no magic formula for losing weight. If there was, don't you think it would be the biggest news story of all time? Faddy diets usually make your bank balance thinner - not you. Don't believe all you read in magazines & the tabloids. The main stream 'diet' clubs will help you lose some weight whilst you attend their meetings, but once you stop going....? Over 90% people pile it all back on again. So what should you do if you are serious that this is the final time you struggle with your weight?
You have to make changes to what, when, how & why you eat - today, tomorrow, next week, next month & forever! It's not that difficult, & involves changing the basic foods you may have in your fridge & cupboards. So that whenever you eat food at home, it's the 'right' sort of food, ie. food that will keep you feeling full, & is packed with nutrients to fuel your body..... not 'junk' food that's devoid of nutrients & doesn't fill you up. When you eat out you'll pick the best food choices off the menu, but also allow yourself a few treats. It's about learning to have treats in moderation.... & once you've cracked that....!

A very happy healthy New Year to you all,

Bev
Sustainable weight loss Manchester

TEMPTING TASTY CHRISTMAS TREATS!

With the average adult consuming between 6,000 & 7,000 calories on Christmas Day alone it's worth cutting back in other areas without compromising on taste. With a little thought & preparation you can serve delicious treats that will not pile on the pounds or leave the family feeling bloated and stuffed! Here are my favourites.....in no particular order.....
1. Fresh fruit dipped in chocolate - use a high % cocoa dark chocolate - it satisfies more than the milk variety.
2. Olives - less than 10 calories each!
3. Breadsticks instead of crisps - make a tomato salsa dip to dunk.
4. Medjool dates - big, plump & juicy - so much nicer than the little sticky ones.
5. Smoked salmon & prawns - wrap the prawns in the salmon for a canape idea.
6. Celery, grapes & soft cheese - about 1/4 the calories of hard cheese & biscuits!
7. Filo pastry mince pies - around 100 calories less than a shortcrust pastry pie.
8. Hummus with raw vegetable crudites to dip.
9. Edamame beans or wasabi peas - Whitworths are scrummy - from large supermarkets.
10. Single Baileys & cup of coffee rather than an Irish coffee - save about 250 calories!
11. Dark high cocoa content chocolate - decadent!
12. Champagne of course!

I wish you all have a very happy healthy Christmas & thank you for taking the time to read my blogs & posts.

Bev.

Sustainable weight loss Manchester.

EAT BEFORE YOU SOCIALISE THIS CHRISTMAS!

Skipping meals during the day, because you are going out to eat in the evening, is not a good idea if you are watching your weight. Starving yourself inevitably leads to binging. So if you're going out for a meal, or to a party, & you don't want to overeat.... have a snack before you go!
Now I know the hardened dieters among you will be screaming "but that means more calories in the day & less for later!"
But my point is, that if you have a healthy snack about an hour before you go out, you'll be less likely to be ravenous when you arrive. Being really hungry means you won't be in control of your eating. You'll be desperate for the bread basket, & may make poor menu choices because of your hunger - or, first in line for the buffet, filling your plate with anything & everything!
A healthy snack will enable you to make better food selections throughout the evening. So consider having
one of the following: 2tbsps hummus & a mini brown pitta, 1/2 medium avocado & 1tbsp prawns, 2oz lean chicken & 2 rice cakes, 1/2 pot cottage cheese & 2 oatcakes, 2oz feta cheese & 8 olives, 2oz unsalted nuts, or a bowl of homemade lentil & carrot soup.
By eating sensibly throughout the day, the chances are you won't go mad when you're out, & consequently not feel stuffed & bloated, & more importantly not gain weight!

Healthy eating is for Christmas time too!

Bev
Personal weight loss Manchester