View this email in your browser

Where is January going?

Right then time to regroup, ask yourselves some questions and move on!
January has almost gone . How are you doing with your......weight loss and inch loss so far this year? So many are ' in the zone ' losing weight , going down a dress size , reducing BMIs,eating clean or counting calories and loving it !

But if like others (and you are not alone ) the weather, illness, head not in the right place , not in the zone.... you are stuck or even starting to gain lbs after an initial weight loss then I have made a decision for YOU.................... to make a
FRESH START in FEBRUARY !!!!

There is absolutely no dout at all in my mind that if you want to be successful in your weight loss journey,then you need to be in class with like minded people!

Wipe the slate clean, give yourself a good talking too and get down to it with us!
Classes are buzzing and some classes are full up already so if you want a place in class please let me know sooner rather than later.

So this week clear out those cupboards, restock your fridge , plan all meals. record your inches, and get to at least one extra exercise session this week.
After a great January I just know FEBRUARY IS GOING TO BE FANTASTIC!

Holiday

Just a reminder to use the holiday diary on the cashiers desk for all your holidays for the year.This helps me to plan classes during quieter times ( during half terms and school holidays) to make sure there are enough members to run classes.Any holidays not in the book will be charged arrears of £1.75 per week.

Fill up on fibre to lose weight

We have been talking about fibre the last couple of weeks in class and many of you are trying to increase your intake so here is a guide to help you.

How to get more fibre into every meal
This is the amount you could add every time you eat…
BREAKFAST
• 1tbsp chia seeds 5.6g
• 40g Bitesize Shredded Wheat 5.2g
• 30g bran flakes 4.5g
• 2 Weetabix 3.8g
• 40g porridge oats 3.6g
• 80g frozen berries 2.5g
• 1 slice granary bread 2.1g
• 1 grilled tomato 1.6g
• 1 banana 1.5g
• 1tbsp peanut butter 0.7g
LUNCH
• ½ x 400g tin mixed beans 7.4g
• 200g tin or snack pot baked beans 7.2g
• 4 rye crispbreads 6.8g
• 200g jacket potato 5.4g
• 1 pear 5g
• 1 wholemeal wrap 4.3g
• ½ medium avocado 3.3g
• 1 slice wholemeal bread 2.8g
• 1 cereal bowl of mixed salad 1.9g
• 1tbsp mixed seeds 1.4g
DINNER
• 230g cooked wholemeal pasta 10.7g
• ½ x 400g tin lentils 7g
• 200g cooked quinoa 5.6g
• 80g frozen peas 5.4g
• ½ x 400g tin chickpeas 4.9g
• 180g cooked brown rice 2.9g
• 200g cooked couscous 2.8g
• 80g carrots 2.7g
• 80g broccoli 2.5g
• 80g sweetcorn 2.2g
SNACKS
• 1 orange 3.6g
• 50g reduced-fat hummus 3.3g
• 30g almonds 3.2g
• 30g dried apricots 2.5g
• 1 apple 2.4g
• 3 handfuls (15g) plain popcorn 2.2g
• 1 reduced-fat hot cross bun 2.2g
• 80g blueberries 1.9g
• 3 celery sticks 1.3g

8 reasons fibre keeps you healthy( If you need any more convincing to increase your fibre! )

It’s essential for a healthy digestive system – but for so much more besides. Here are 8 good reasons to fill up on fibre

1. It balances good and bad gut bacteria
Most of us have heard of probiotics, but not so many realise that the fibre in our diet can influence the type and amount of probiotic bacteria present in our gut. This is because some fibres are prebiotics, which stimulate the growth of probiotic bacteria such as bifidobacteria. Wheat, garlic, onions, artichokes and chicory all have a prebiotic effect.
2. It helps keep your colon healthy
When certain fibres are fermented in the large intestine they produce short-chain fatty acids. These help to keep the lining of the colon healthy by fuelling its cells and promoting blood flow.
3. It’s a natural detoxer
Insoluble fibre (found in wholemeal flour, pasta and bread, wholegrain cereals, bran, brown rice and some fruit and veg) remains intact during digestion and passes into the large colon. There it absorbs toxins and adds bulk to stools. Bulky stools mean waste products pass through the body more easily, helping to prevent constipation and diverticular disease. It’s a detox – the natural way!
4. It helps to protect you against bowel cancer…
‘The evidence from SACN confirms that plenty of fibre in our diet helps to protect against bowel cancers, including colon and rectal,’ says Juliette.
5. …As well as type 2 diabetes
‘Type 2 diabetes is on the rise in the UK, but the SACN report found that higher intakes of dietary fibre are linked to a reduced risk of this condition,’ says Juliette.
6. It’s good for your heart
‘Most of us immediately think of our digestive system when it comes to fibre, but there’s lots of evidence that a good fibre intake is beneficial for our heart, too,’ says Juliette. Evidence from the Scientific Advisory Committee on Nutrition (SACN) reveals that a diet rich in dietary fibre is linked with a lower incidence of cardiovascular disease, heart attack and stroke. Wholegrains and higher intakes of fibre from cereals seem to have the greatest effect. Added to this, oat fibre helps to control blood cholesterol levels (good news as high cholesterol increases the risk of heart disease).
7. It may help to lower blood pressure
The SACN report found higher intakes of beta-glucan – found in oats – may help to lower blood pressure (as well as cholesterol). Plus, there’s evidence that good amounts of wholegrains help to protect against hypertension.
8. It helps you pack in more nutrients
‘Many fibre-rich foods are low in fat and high in vitamins, minerals, antioxidants and phytochemicals, so they’re a key part of a healthy diet,’ says Juliette.

Chicken with potato gratin-Serves one

Serves 1 Prep 15 min Cook 45 min 463 Calories

Ingredients

1 potato, thinly sliced
½ onion, thinly sliced
90ml reduced-salt chicken stock
2tsp olive oil
150g skinless chicken breast, cut horizontally into 2 thin fillets
½tsp reduced-salt chicken seasoning (we used Schwartz Perfect Shake Reduced Salt Chicken Herb & Spice Blend)
100g tenderstem broccoli, halved lengthways
1 small courgette, peeled into ribbons
1 garlic clove, crushed
½ small red chilli, deseeded and thinly sliced (optional)
Zest ½ lemon, plus 1 lemon wedge to serve

Method
Heat the oven to 200°C/fan 180°C/gas 6. Layer the potato and half the onion slices in a 250–300ml capacity ramekin. Add the chicken stock, then cover the ramekin with foil and bake for 30 min. Remove the foil and bake for 15 min more or until the potato is tender.

Once you have removed the foil from the gratin, put a medium non-stick frying pan over a medium–high heat and add 1tsp of the oil. Sprinkle the chicken fillets with the seasoning, then cook in the hot pan for 2–3 min on each side or until golden and cooked through. Remove to a warmed plate and keep warm.
Wipe the pan clean, then return to a medium-high heat. Add the broccoli with 3tbsp water and cook for 3 min or until almost tender. Add the courgette and the remaining onion and cook, stirring, for 3 min or until tender. Add the garlic, chilli (if using) and the remaining olive oil and cook, stirring, for 1 min or until the vegetables are coated and fragrant.

Serve the garlicky vegetables with the chicken fillets, potato gratin and a lemon wedge to squeeze over.

Weight losses and achievements

Well done everybody for making better choices and getting back on track when I know lots of you are struggling after Christmas. As a club last week we managed to lose 81lbs which works out to be just under 6 stone, well done keep it going!

See you in class
Love Lisa