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Firstly a massive thankyou to Errin for covering classes last week so I could take a week off with the family,much appreciated .
Hope you have all enjoyed half term with the children.
Don't forget your extra hour of sleep this evening,useful to me as I am off out tonight!
The weather has certainly turned colder this week,heating not on yet but the wood burner is in use!
If you are ready to start changing your meals with the change in seasons then I might just have the answer for you...
A new magazine called Easy one pots., comfort food for chilly nights.
A book full of pot roasts, stews & casseroles, curries and chilles, risottos,pilafs and paellas,soups and lunches, pasta dishes,tray roasts & traybakes and a lovely section on all in one puddings!
In class for just a £5 ( only have a limited number so be quick!)
With Summer a distant memory away and the shorts packed away we are turning to the jeans that may be a little snug after the holidays. With Christmas looming and party season coming around far too quickly you may want to make a plan and start trying on dresses.
Cannot believe our party is only 5 weeks away, That is my motivation right now and I have a plan!This has spurred me on after having a week off and a few days away!
Christmas Challenge starts this week!
It's one more week before the red pen comes out so make use of this week wisely!
We are starting our Christmas Challenge in class this week so be in class to hear all about it and bring in your £1.
I often have members return to class which I haven't seen in a while telling me how much weight they have gained and how embarrassed they are to come back. Please don't ever feel embarrassed about gaining weight when I haven't seen you, we all do it you. You then try to lose the weight at home before you come back. Stop, that's what I'm here for,that's my job.
I never judge and I'm certainly never disappointed in you either.I for one now how hard it is to lose weight and will give you all the support you need.
There is no better time to return than this week with the start of the Christmas challenge, let's see what we can achieve during the month of November before the party invites start rolling in!
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Important dates for your diaries
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Just to say there will be no class on Thursday 28th November at St Dunstans as we are going to London that day to watch Mary Poppins and Errin will be coming with us so nobody to cover my class i'm afraid.
Also as always we will closing for 2 weeks over Christmas.The last class will be St Dunstans Thursday 19th December and we will return Monday 6th January. Pop these dates into your diary now.
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Serves 4
Per serving
55 calories, 0.4% fat
Preparation time 10 minutes
Cooking time 20 minutes
Ingredients
• 1 large onion, diced
• 600g pumpkin, diced
• 2 garlic cloves, crushed
• 1 tsp balti curry powder
• 2 tsps vegetable stock powder
• 1 tbsp tomato puree
• salt and freshly ground black pepper
• fresh chives, to serve
Cooking Instructions
1. Put the diced onion and pumpkin in a large saucepan. Add the garlic, curry powder, vegetable stock powder and tomato puree and cover with water. Bring to the boil and then simmer gently until the pumpkin is soft and cooked.
2. Allow the mixture to cool slightly, then pour into a liquidiser or blender and blend until smooth.
3. Return the soup to the saucepan to reheat, seasoning with salt and black pepper and adjusting the consistency by adding boiling water if required.
4. Serve the soup in warmed bowls and garnish with fresh chives.
Chefs TIP: For a creamy soup, stir in 1 tbsp of 2% fat Greek yogurt just before serving. |
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Diet Resolutions Anyone Can Keep
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Make mini resolutions that last
If dropping pounds is on your list – as it is for many of us -- approach your resolution in a way that doesn’t set you up for failure by the end of the week. A major goal like “lose 3 stone” not only sounds like drudgery, it suggests that you’re staring ahead at months of trying hard not to eat – much. Not the best way to start .
Any resolution you set for yourself needs to be something you’d want to do,
Try a few of these one-size-fits-all mini resolutions ..
Overcome exercise obstacles
You’d like to get back to class but it’s freezing outside and you feeling lethargic.Also what you wear to the gym/class matters. Accentuate the positive and give yourself a psychological lift by replacing your worn-out jogging bottoms and oversized T-shirt with a more fitted pair of leggings and a colourful T shirt over your sports bra.
Why it’ll make you feel good: You’ll be more confident, stronger, and energized to tone your body and shake your booty when you can actually see it!
Don't skip your must have food
If you take away those chocolate brownies completely, you won’t be living without them for long.
Why it’ll make you feel good: No deprivation – and still cutting calories.
Get calories on your radar
If you’re like most people, you grossly underestimate your daily calorie total. For example, that tummy-warming bowl of chili can set you back by 400 calories, and that’s before you sprinkle on the ¼ cup of grated cheese (114) -- or have the second helping, bringing the total to over 1,000 calories. (Note that for every 500 calories per day you decrease, you can lose a pound a week.) You can get a quick calorie count for anything you’re about to pop into your mouth at myfitnesspal
Why it’ll make you feel good: More mindful eating. One day you may decide the second bowl of chili isn’t worth it!
Create your own portion control
“You don’t need a scale or special measuring cups, it can all be ‘in your hands,’” says Smithson. The palm of your hand is equal to a 3 ounce meat portion; one cupped hand is equal to a ½ cup portion (serving of rice, pasta, or cooked vegetable); two cupped hands is equal to a 1 cup portion (serving of raw vegetables); and the tip of your thumb is equal to a teaspoon (serving of margarine, mayo, or oil).
Why it’ll make you feel good: Your “hand guide” is a simple, easy portion target to use whether eating at home or on the go. You’re in control.
Write what you eat
Just as you may be unaware of the number of calories you take in, you may be equally zoned out on the variety and amount of food you ingest each day. Take notes (keep a notebook handy or use one of the calorie-counting sites) and you may be surprised by how much tasting, grazing, and snacking you do (remember, your kid’s leftovers count, and so does eating a few teaspoons of nutella out of the jar while standing in front of the fridge). Studies show that those who keep food records are more successful at slimming down, says Smithson. To get started, record foods eaten as you go (don’t rely on your memory), estimate portion size, be specific (i.e. Caesar salad with dressing, parmesan cheese, and grilled chicken) and be honest!
Ways to get started: Remind yourself your daily calorie needs for weight loss –. For automatic tracking, use myfitnesspal to enter foods from a database of 75,000 items. The tool tracks calories eaten and burned, based on daily exercise and activities, calculates nutrients and more.
Why it’ll make you feel good: Keeping a journal is an easy way to spot patterns to your eating style and food triggers. Identifying and changing just one bad habit (for example, eating more than one 100-calorie snack at a time) is a sign of progress.
Set one small,specific goal
“You might resolve to eat one extra serving of a fruit or vegetable each day,” says Smithson. Or pick an activity goal, like training to compete in a 5K in the spring (break it into mini-steps to get started) or walking after dinner.
Why it’ll make you feel good: Making any behavioral change will give you a boost. You’re proving to yourself that you can do it -- and one small pay-off can spur you on to try another.
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I am hoping that we can get organised this week ,ready for the start of the Christmas challenge.Would be great if we can achieve some great weight losses during November before the party invitations come flooding in and to be in the right frame of mind to head into the party season.
As always it works best when you have a plan...
1: Plan your meals for the week.
Do this before your week starts,then shop accordingly.
If you wait until you are tired, hungry, or don't have the right
ingredients you are likely to reach for the quickest, easiest
and usually food that won't take you
closer to your goals.
2: Planning Around Your Weekly Commitments
A weekly planner is a fab idea where you write in your commitments for the day/week, before planning your meals.
For example, swimming club after school = slow cooker meal
not a brand new recipe with spices and loads of complex
ingredients that you have never made before.
Keep It Simple On Busy Days :-)
3: Sunday Night Prep
If you plan your dinners and lunches in advance,then once a week
do some batch cooking, make healthy chillis, stews and slow cooker hot pots.
Freeze so you can always pull something out of the freezer.
Make up your salads and cook your sweet
potatoes in foil in advance.
Make huge frittatas so you can take a slice on the go.
These will all keep for days in the fridge.
4: Make Extra
Whenever you cook always cook extra for the next day.
Tons of veg never goes to waste .
You are always a day in front and have plenty of
healthy food ready for when you need it.
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Enjoy the rest of the weekend.
Looking forward to catching up this week
Love Lisa
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