Just quickly sharing my go to recipe when I’m in a rush!! You can add any spice, such as Chinese, the Thai 7 spice or Cajun. This one is my fav!!!
I chop up garlic, ginger and chilli (less when using this spice)
I pan fry the piece of salmon and add the Thai spice mix.
I then add a bag of stir fry veg, lots of dark soy sauce, a capful of fish sauce, a little passata and seasoning.
If your pans big enough you can cook it in the the same pan, or flake the fish up in to the stir fry.
Syn free and eesp suitable xx
A tsp of flaxseed
A small grated carrot
A small egg
Half a banana chopped
50ml skimmed milk (HEA) or almond milk
1 tsp of cacao powder (1 syn can use cocoa powder or leave out)
1 tbs of stevia
(Some recipes call for 2 tbs of stevia or sweetener, this recipe didn’t need it at all as with the banana and the flavouring its sweet enough)
Mix together 30g of oats, flaxseed, milk, carrot, cacao powder, egg and stevia. Add some drops of the flavouring and half a banana chopped up and leave for a few minutes for the oats to soak up the mixture.
Pre heat the oven to 200 degrees and bake for 20 minutes, mine were ready in about 17 so keep an eye on them.
A cooked banana in offical synnage is 4 syns. I used half in the mixture. So that’s 2 syns in total. I would of eaten this banana anyway so I’m counting 1 syn for the cacao powder. I had less oats than the healthy extra allowance to add the flaxseed. Again officially you are allowed to do half and half with healthy extras, not everyone knows this but it is official Information from sw. Mine isn’t half and half but that’s how I choosing to work it. Please if you’re not at target count your syns and weigh your healthy extras to protect your weight loss, as this is the official guide.
Does you weight hold you back?!?
Mine definitely held me back for years!!! When I was at school/uni I always compared myself to others and felt like the fat friend. I couldn’t wear the short school skirts like my mates or the little shorts. I hated the summer as it meant summer dresses at school!! Getting ready for a night out would be a disaster!!! I always wore black or something long to cover my bum!! I hated going on holiday as it involved a swim suit and doing the sarong dash to the pool! I nearly quit my degree as I felt so rubbish at some stages in my first year. It also kept me from moving on from a previous dodgy relationship, the thought of whipping my clothes off with someone else filled me with dread!!!!!!!!! Lights off please!!!!
After I lost my weight I felt free!! It wasn’t controlling my thoughts 24/7 anymore, it wasn’t holding me back from my dream job, dream man and dream life. I’m still not 100% confident or happy but who is?!? But I’m a million times better than I used to be. There’s no way I’d be a manager and consultant for slimming world, or getting married or even doing this blog if I didn’t decide to change.
I hear a lot of stories from friends, family, members past and present about how they live half a life because of their weight. They might struggle to keep up with their children as they get out of breath, they may refuse to go swimming with them as they’re too embarrassed, they might shy away from going out due to feeling uncomfortable or having nothing to wear, some even delay weddings or have the day ruined, or cancel birthdays or anniversaries! Others allow their co workers or bosses to treat them badly as they haven’t got the confidence to stand up to them, some won’t go for the job they’ve always wanted as they’re scared to be judged in the interviews. One lady I saw today was walking with a frame, she was seriously seriously struggling and I felt so sad, I wonder if she knows there’s an amazing plan out there with tons of support. I’d love to help her to change her life.
Isn’t this all so sad 😦 especially when we can do something about it!
Why not make a list of all the things you want to do when you hit target, start ticking them off as you go through your weight loss journey? Stop letting your own weight hold you back from truly finding real happiness. Some people are happy whatever they weigh and that’s fantastic, I admire them. I wasn’t one of those people. If you feel your weight is meaning you’re living half the life you could, decide now to change it!
Trust me you can do it and it’s 100% worth it!!!!
Happy Fopping xxx
My yummy carrot cake pancakes recipe. Today’s was millionaires shortbread pancakes with berries and 1/2 syn of coconut choc shot.
I prefer these to the magic pancakes, once you’ve added oats, eggs, a yogurt etc there’s a lot of food in there and it uses your HEB. These don’t so you can save them for later smile emoticon
Suitable on eesp too. I’ll pop my visual with the recipe in the comments. I just added my flavouring from Cupcake.World.
So a new breakfast has become one of my favs!!! ZOATS!!!! It’s an American creation using oats and zucchini aka the courgette. Courgette is a fantastic speed food but hasn’t got a strong taste. It’s amazing for bulking out dishes as it’s really low calorie but fills you up.
Weigh out your 35g of porridge oats
Grate half a courgette and add it to the oats
Add your measured hea of milk. You won’t need as much as normal as the courgette does have water in. Mix it altogether and microwave on high for approx 2 minutes or until it goes nice and thick.
I stir in ginger and cinnamon.
Top with berries and stevia.
You can also experiment by adding flavourings.
Voila ZOATS! A mega healthy filling and speed food packed breakfast.
You can also use carrot for carrot cake porridge, love this too.
Happy Fopping xx
Do you every struggle to fit in body magic? I’m moving house next weekend, so with work, moving etc the gym has fallen off this week. I feel pretty rubbish for it and to be honest it’s probably just an excuse, but other things have to take priority sometimes.
However what I try and do when I can’t get to the gym is use my trx. I’ve only recently discovered these, it seems to be the latest craze amongst female celebs. If you’ve seen the pictures of Danielle Lloyd looking amazing, you’ll know what I mean. A lot of mothers use them after having babies as they are fantastic at helping you to re build your core muscles.
Me being me, I had to test it out! I showed my bf the pics and he said he’d got some trx straps!!! Amazing! Now the first time I tried it the door wasn’t secure and I literally fell flat on my face ha ha, very embarrassing. Luckily I didn’t smash any teeth when I crashed to the floor ha ha. No one saw though so it’s fine!! My bedroom door was stronger so I had a go in there. I just googled trx work outs and found some fab ones on you tube. You just fix them to the door shut the door and then do different exercises. As it uses your entire body weight you can get really good results really quickly.
So what is a trx?!? The TRX was the brainchild of a Navy Seal, born out of necessity for keeping in shape during deployment. The principles are simple: hang it up (you can do this at home using a secure bracket), grab the stirrups and work your body against gravity to build muscle and burn fat. The instability caused by the suspension develops serious strength that’s very hard to replicate with regular weights.
You can buy them online, it’s more of an American thing but it’s quickly getting more and more popular over here, I’d highly recommend them as long as you can be motivated to exercise at home. It’s fab for a busy mom or for someone that maybe can’t afford a monthly gym fee. They aren’t cheap, but they are fab and will last forever.
I’ve shared some pics so you can see what I mean. Happy Fopping xxx
I love Instagram!! I’ve not been on it for long but it’s fab!! I prefer the fact that it’s mainly pictures as opposed to loads of status updates. I use it for work and sharing personal pics and I’ve connected with loads of amazing sw members. It’s so inspiring to see their success stories and photos of yummy foods they’ve created. Everyone is so lovely. I love it so much though I find myself double tapping pictures on other sites ha ha. Slightly addicted I think!!!
The only thing I do find hard or sad really, is when I’ve seen girls I follow get frustrated for whatever reason and end up jumping ship to other methods of losing weight. These tend to be more like diets as opposed to a life style change like sw. I don’t judge others as trust me, I’ve done every diet under the sun, but I know now, through experience that diets simply don’t work!! You may be reading this and be thinking, er hang on isn’t she a Slimming World Consultant and Manager?!? Yes I am and that’s why I am. It’s not a faddy diet, it’s simply healthy eating. Making changes, but not huge ones. You’re encouraged to fill up on healthy free and superfree foods, add on your healthy extras, then still enjoy 5-15 syns per day. You get to eat and enjoy real food and still lose weight! It’s all backed by a leading nutritionist at head office and we are still the biggest slimming organisation in the U.K. for a reason.
I wasted years and years on diets, of course I lost weight, but as soon as I stopped I’d put it all back on again. The worst one is a toss up between the cabbage pill diet and herbal life! The cabbage pill diet is crazy! Just eat fruit and veg one day and take the tablets, then you have bananas and milk on another and wow happy days, on the last day you actually get to eat a chicken breast and some cherry tomatoes!! By this point I was a moody evil b***h!! I had zero energy and just felt and looked so awful. My brother tried to steal some of my chicken and I literally went to stab his hand with a fork ha ha!!! My gorgeous Swedish friend M and I did herbal life together, worst mistake ever!!! We were both so ill. I remember one night before we were due to go out, we were outside having a few drinks at my sisters and we both nearly fainted. I’d get stomach cramps and always felt light headed, it was horrible and expensive! Now I know some people love it and each to their own, but it didn’t agree with me at all. I’d have big losses on these strict diets but then, you’ve guessed it, a big gain would bite me in the ass the week after!! All I wanted to do was binge as I felt so deprived. It’s a vicious circle.
I’ve also downloaded my fitness pal and counted calories. I actually quite enjoyed it for a few days but the novelty soon wore off!! It did highlight a few things to me where I may of been over eating on certain things, but it’s not a way of life. I wouldn’t eat a thing until it went on my app!
Here are the reasons why calorie counting isn’t a great way to live or lose weight:-
1. It’s actually really inaccurate, calories in meals out will always vary, you don’t always weigh and measure everything and even raw veg has less calories than cooked.
2. Muscle burns more calories, but to gain muscle you actually need calories, the less you eat the slower your metabolism i.e. the less calories you will burn.
3. Quality is more important than quantity. By just focusing on calories you are forgetting other important factors such as protein per gram, fibre, fat, carbs etc….
4. Calories provide energy, its important to eat them for good health. If you constantly count them it adds stress and it isn’t a long term solution.
I get it, if you’ve got a special event like a wedding, birthday or holiday, I get that you want to feel at your best. I’ve done fast forward before, it’s a sw straight jacket. We use it as a last resort tool, I was struggling so I went on ff and lost 6lbs to fit in my birthday dress. We only ever advise to do this for a week or two at the most, never ever longer. It did help me regain some control as I wasn’t food optimising 100%.
So if you want to lose body fat, gain muscle and be happy and healthy please don’t do faddy diets and try not to count calories. Rather than thinking, I need to swop plans, this doesn’t work for me, stop and think. The plan hasn’t changed, if you’ve lost weight before you can again. It works for everyone, we may of just got complacent, see my blog on where could I of gone wrong. There so many things you can try before you try yet another plan. Success express, food diaries, sas logs, pep plans, red days, green days, more superfree, the speed food challenge, scan bran, visualisation, flexible syns, for and against lists and if desperate ff.
I love the whole new craze amongst women at the moment, Strong is the new skinny. I totally agree with this!!! We need to fuel our bodies not deprive them. Toned healthy, “normal” people don’t count calories forever, they eat until they are full and get a wide variety of foods. The pictures of skinny models in this blog are just shocking!!! How is this healthy and attractive?!? In my personal opinion the other pictures of healthy and strong women, such as Paige Hathaway, are far more appealing!! She eats healthily, doesn’t deprive herself and works out. I know what I’d rather look like.
So the choice is yours guys and girls. Stick with a generous healthy lifestyle change or go on a strict diet that ultimately isn’t a long term solution. I lost three stone in three months and kept it off for 14 years, ok so I’m 1/2 stone out of target at present. That’s not the plans fault. All I need to do is food optimise 100%, eat until I’m full and not beyond and keep up my body magic! Oh and cut down on alcohol haha, which I have done.
Here’s today food. Breakfast was amazing, SS baked beans, 2 x scan bran and my superfree of tomatoes and mushroom. I also had marmite on my scan bran, which I love!! Lunch was left overs from yesterday’s amazing piri piri pork and salad. It’s sooooooo rare for me to have leftovers as I’m so greedy lol, but I managed to refrain from scoffing the lot and it came in so handy as took minutes!! Dinner I’m currently planning now so that will be shared later.
Happy Fopping all xxxx
Firstly I’m not a fitness expert and never will be. Before I gained my weight I played squash for 10 years, I played for the West Midlands and loved it. When I hit 15 though the Sunday six hour training sessions got boring and I lost interest. At my biggest I was too embarrassed to go the gym so didn’t bother. Practically every personal trainer, fitness expert and slimming expert will tell you that weight loss is 80% our diet and 20% fitness and exercise. Say you worked out for ten hours in a week, that still leaves 158 hours to ruin it in the kitchen.
As a slimming world consultant we are trained on our version of increasing fitness levels called body magic. How often have you thought ‘I only lose weight when I do Body Magic too’, or ‘I’ll lose weight next week because I’ll exercise more’? Not exercising often gets the blame when we don’t lose weight – it can be all too easy to assume that’s it’s our exercise (or lack of) that’s made the difference. Well it might surprise you to hear that if you Food Optimise without exercise – you WILL lose weight.
Misconceptions about activity and its effect on weight loss can often start to weaken our belief in Food Optimising – and we’re here to put the record straight, bust those mighty myths and ensure you’re on the path to weight loss success!
Food Optimising and Body Magic, the facts:
If you Food Optimise without exercise – you WILL lose weight.
If you exercise without Food Optimising – you WON’T lose weight (at least, not much and not without a lot of hard work!).
If you’ve gained or maintained one week it won’t be because you haven’t done any or enough exercise. By Food Optimising 100%, we naturally reduce our calorie intake to give us at least a 1-2lb weight loss each week – even if we are close to our personal target. If you still have some way to go, those weekly weight losses will be even greater!
To achieve that 1-2lb weekly loss by exercise alone, we’d have to jog for more than one hour every single day! Food Optimising is absolutely what’s going to get you to your personal target weight. So why is activity important at all? Body Magic brings longer-term benefits – and it’s important that, over time, we build it into our daily routines. Without activity it’s too difficult to maintain successful weight loss – it just comes back and you end up starting all over again! Our research shows that 90% of successful weight loss maintainers have made activity as much a part of their routine as healthy eating. When you exercise you see the following benefits :-
Discover more energy and vitality
Help protect yourself from serious illness
Build long-lasting, healthy eating habits to maintain your target weight forever!
Tone up arms, legs, tummy and bottom
Maintain lean muscle which helps burn more energy – even when you’re resting!
Feel more relaxed and enjoy more restful sleep
Strengthen bones and joints
Build long-lasting, active habits to maintain your target weight forever!
So how does Body Magic affect weight loss?
“I lost a lot of weight this week – it’ll be because I’ve done a lot of Body Magic”.
The great news is… your fabulous weight loss this week will be because you’ve been Food Optimising brilliantly! And by doing 30 minutes of exercise 5 times a week in addition to Food Optimising, it will help you lose an additional 12-24lbs across a year! That’s an average of around ¼lb a week extra!
“I know what I’m going to do to lose weight: I’m going to go to Zumba three times this week!”
That’s real determination, and those three sessions will set you on your way to your silver Body Magic award, and all of those health benefits. Without Food Optimising though you might not see the result you want on the scales. Is there anything that might get in the way of you Food Optimising 100%?
“I know why I’ve maintained this week, it will be because I haven’t been out walking so much”
The good news is… if you’re still near the beginning of your journey, by Food Optimising 100% you could lose 5lbs or more in a single week. And if you’re close to target, you could still lose at least 1-2lbs each week – even if you miss out on your walking again.
So you’ve decided you want to start exercising and increasing your body magic. Where do you start!?! There’s so many different types of exercise. Running/jogging, fitness dvd’s like the 30 day shread, boot camps, PT sessions, cardio classes, insanity training, interval training, weight training, then other sports based training and so on…….
Having tried most of these I prefer a combination of interval training and weight training. Just running and running for hours will burn calories but only while you’re running. It can also put a lot of stress on your body. Weight training helps your body to carry on burning calories for hours after, even sitting on your bum! Winner!!!!! I love my gym classes like combat, spin and step. But I also absolutely love the weights based class, body pump. Nothing changes the shape of my body like pump. It’s a combination of arms, legs and tummies doing exercises such as squats, lunges, dead lifts, clean and press, biceps, back, shoulders, triceps and abs and so on. Before I went to Ibiza two years ago I was the slimmest and most toned I’ve ever been and that was doing a combination of the above. There’s been many studies comparing diet, cardio and weight training. Subjects that just dieted lost weight, 14lbs. Those that dieted and did cardio only lost an extra 1lb, however those that followed a healthy diet plan and did weight based training lost nearly an extra 7lbs. Interesting stuff 🙂 I think you should do whatever suits you, whatever you enjoy doing and whatever makes you feel good and happy. It can be based on how much time you have in your lives to fit it in too.
To achieve your body magic awards in group, this is what you need to be doing.
45 minutes per week
spread over 3 to 5 days
maintained for 4 weeks*
The key is to start small (5 to 15 minutes per session is fine) and build in some regular activity over a number of days (not 45 minutes in one session) and then to make it a habit (by maintaining this level for 4 weeks).
6 sessions of 15 minutes per week
spread over 3 to 5 days
maintained for 4 weeks*
Again, the key is regular sessions (of 15 to 30 minutes) on several days of the week and then to make this a new habit (by maintaining this level now for 4 weeks).
10 sessions of 15 minutes per week
including at least two sessions of muscle strengthening exercises (like lifting weights in the gym, continuous digging in the garden, stepping or jumping) as part of the 10 sessions spread over at least 5 days
maintained for 8 weeks*
The overall long-term goal should be to build up to 30 minutes of moderate activity 5 days a week.
Then make this a habit. This is the Gold standard.
Platinum standard is when active living really has become a lifestyle.
I’m an all or nothing girl! I’ll either go nearly every day or not at all! For me planning is the key, if I book in to do a class I’ll go. I’m lucky that the trainer at my gym is fab!!! She’s so fit and strong and always makes the classes fun. You make new friends too so it’s lovely to all catch up. Just like a group. I always feel so much better though when I go and it makes me more determined to stick to plan, as I’d hate to undo all my hard work.
The other thing that motivates me is new gym gear!!! If you follow me on Instagram you’ll see I’ve got a bit addicted to buying new trainers! These are the only flat shoes I own, so I like to have a few different coloured pairs 🙂 Right that’s enough sitting down writing about being active. Keep up the good work guys and Happy Fopping xx