Week 48 – Everything you need to know about bananas

Bananas are nature’s energy bar! WHAT EATING BANANAS CAN DO FOR YOU: Bananas are low in calories and have no fat, no sodium, and no cholesterol. They contain vitamin C, potassium, fiber, and vitamin B6. Research shows that eating bananas may lower the risk of heart attacks and strokes, as well as decrease the risk of getting some cancers. Bananas are the only fruit that contains the amino acid tryptophan plus vitamin B6. They help your body produce serotonin—a natural substance that alleviates depression. About half of all people who are allergic to latex are often also allergic to bananas. Bananas are naturally slightly radioactive (thanks to their…

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Week 47 – Egg-citing recipes 🍳🥚🍳?

Eggs are a good source of protein and a fab go-to food! This week we shared our favourite egg recipes/ideas. Always have boiled eggs in the fridge, when you come home from work and are ravenous they are a good protein snack to ‘put you on’ until you’ve made your dinner. Poached eggs in Warburtons 160-200 calories depending on egg size Mini crust less quiche made with peppers, mushrooms, ham or whatever you like mix and put in cake tin. Delicious hot or cold. Cloud eggs – separate the white and whisk white then put in oven for ten mins then add the yolk and put back in…

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Week 46 – Desserts when dieting?

IS IT OK TO EAT DESSERTS WHEN DIETING? The case against dessert seems open and shut. The sugar that makes treats so sweet has been linked to weight gain and chronic diseases ranging from Type 2 diabetes to cancer; many desserts also have an abundance of saturated fats, which potentially harm the heart, and plenty of empty calories. But some studies are suggesting that having dessert every once in a while — the real, indulgent kind, not the cut-up fresh-fruit kind — may actually be a useful tool for eating more healthfully, when it’s used strategically. However making desserts using lighter recipes tend to contain less calories, carbs,…

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Week 45 – The Importance of Tracking

Food tracking is extremely important when dieting! Food journals can certainly help with weight loss, since it’s a record of exactly what you are consuming and when. Keeping a food diary or journal is very helpful for weight loss. It can help you see patterns to what, when and why you eat. It can also be a deterrent to over eating because you don’t want to write down that you over ate something. It keeps you accountable. If you are a results person there are many free online websites and apps for tracking your food and activity each day that are quick and easy to use. Studies show…

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Week 44 – Saboteurs – Tips on how to deal with them!!

Dealing with your diet saboteurs Often, the people you spend the most time with — your family, friends and colleagues — may create high-risk eating situations for you. This could be an intentional attempt to undermine your weight-loss effort from a jealous friend or sibling, or it could be unintentional because many people don’t understand how difficult it is to eat healthy on a consistent, ongoing basis. To stay focused on your goals, you need to know how to manage negative influences in your social circles. Review these scenarios and make a plan for the next challenge a potential saboteur presents. WAYS TO DEAL WITH DIET SABOTEURS Acknowledge…

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Week 42 – Rewarding your weight loss success – non edible!

You could reward yourself each time you achieve a mini-goal, which can be anything you want. Why not draw up a list of mini-goals and plan a treat for each time you achieve one. Buy a new outfit in a smaller size Get a massage Go see a new movie Get a pedicure Buy yourself flowers Get a new hairstyle Learn a new skill Enjoy a laugh at a local comedy club Go see your favourite band Get a symbolic tattoo Get professional headshots taken Get a manicure Learn to make your own healthy salsa Buy a new water bottle Start a new garden Get a personal trainer…

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WEEK 41 – TASTY DINNER IDEAS

The majority of my members save most of their daily allowances for your evening meal.  This week the members shared their OWN favourite dinner recipes.   CHICKEN OR VEGGIE CURRY 200g Chicken or Quorn  Fry Light Onion  Peppers Garlic  Tin Tomatoes Curry Powder  Tomato Puree Chillis  Basmati Rice Fry Chicken or Quorn, onions, peppers with spray light until cooked, add tomato puree, garlic, curry powder and chillis, simmer for 5 mins, add tin tomatoes and simmer for 15 mins.  Serve with basmati rice. Serves 2 DONNER KEBAB & SWEDE CHIPS Kebab – 5% minced beef with sweated onions and garlic, chucked in the blender with an egg for binding…

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WEEK 40 – SMART SWAPS

Improving your health could be as simple as a few tiny tweaks to your diet.  This week we are sharing 15 healthy food swaps you can easily make. Remember small changes can add up to make a big overall difference to your diet. Swap white pasta for whole wheat If pasta forms a staple part of your diet, don’t despair – there’s no need to ditch it altogether. “Whole wheat pasta is higher in fibre, and contains more vitamin E, B vitamins and antioxidants than white,  Another smart option is ‘COURGETTI’ spiralised courgette) or ‘boodles’ (pasta made from butternut squash) to boost your vegetable intake. But remember, carbs are…

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WEEK 39 – PLANNING AND TIPS TO HELP YOU LOSE WEIGHT

Tips to help you lose weight Plan your meals Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. Meal planning is the simple act of taking some time to plan any number of your meals for the week. Plan just for yourself or plan for the whole family. Plan to eat healthy, and plan a night out. Plan every snack and meal, or simply plan your lunches so you don’t spend money on restaurant food during the week. Don’t skip breakfast Skipping breakfast won’t help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Eat regular meals…

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Staying Hydrated

Water is an important part of all body functions and processes, including digestion and elimination. When you’re on a diet, water also acts as a weight-loss aid because it can help you eat less. “Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking water may be the most important piece to the weight loss puzzle. Before we learn the role water has in dieting, let us briefly go over the importance of water for our body in general. Water helps eliminate toxins through urination, carries nutrients to cells and prevents dehydration. The process of burning calories requires an adequate supply of water in order to function efficiently and water helps the…

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