No More Diets - Are You Thinking Right for Weight Loss?

22nd October 2005

Hi!

It's been fun dotting around Edinburgh this week with the kids and hubbie on holiday for the October break.

Went to see Wallace and Grommit Curse of the Were-Rabbit on Tuesday which was very amusing to say the least for adults and children alike. Not so funny was the usual range of junk food and drink on offer for sale in the foyer - fizzy drinks, pop corn (buttered salty or sugared), pick and mix sweets, nachos, hot dogs etc etc. Not a single healthy item.

Never go to the movies hungry is all I can say!

My kids always want something to eat and drink like the other kids, so we do take stuff - a few sweets (not huge mega packs or buckets that the cinemas sell) and also water in the sports cap bottles they like.

I wonder when it became the norm to crunch and rustle through a movie. The noise level is not quite enough to be annoying - just enough to remind you to eat! Ice cream in the interval was all we had in my day - probably showing my age now :)

Have a great weekend

Love

Janice Elizabeth
Personal Weight Loss coach

http://www.SimplySlimming.com

"The friendliest place to lose weight on the web"

P.S. If you've missed any issues of this ezine, you can find them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : Are You Thinking Right for Weight Loss?

Everyone knows that you lose weight if you eat fewer calories than you need each day. But if it were that simple there would not be such a problem with obesity in the Western world - we'd all have the key to weight loss. The problem is that so much to do with succeeding at weight loss rests in our heads and not our bodies. To succeed we need to get our heads working for us and not against us.

Ask yourself these ten questions to see if you are thinking in the right way to lose weight.

1. Have you decided to succeed?

Until you make a definite decision there will be no change to your actions. If you just dabble with "losing a few pounds" you're unlikely to get anywhere. Make a definite decision and stick to it.

2. Have you set a realistic target?

You need to know where you're going or you'll never know when you've arrived. What is your target weight and when do you plan to reach it? Plan on losing no more than a pound or two a week. If you set an impossibly high target you'll get discouraged as soon as it looks like you won't make it.

3. Do you believe your will succeed?

If you keep telling yourself you'll never do it, you won't. Look for reasons why this time will be different. Decide to do things differently to make it so!

4. Can you picture yourself at your new weight?

If you can see yourself in your mind's eye with your new slim figure, your subconscious will feel more comfortable with the changes you are making and you'll feel less like creeping back into your comfort zone.

5. Are you clear about your reasons for losing weight?

If you don't know why you're doing this, what will keep you going when the going gets tough? Make a list of all the benefits you will get from losing that weight and review it often.

6. Are you open to change?

The only sure thing is that if you keep on doing what you've always done you'll keep on getting what you've always got. So think about what you are prepared to change and change at a rate you are comfortable with.

7. Are you a friend to yourself?

Sometimes we are our own worst enemy by offering an endless stream of criticism rather than encouragement. Give yourself a pat on the back for everything you do well and accept any set-backs - just make sure you learn from your mistakes.

8. Are you patient with yourself?

Weight loss rarely happens on a straight path. You may find you lose a lot at the beginning as you often shed excess water then. You may hit one or more times where you lose hardly anything at all despite your best efforts. Nothing that was worth achieving was arrived at overnight. Just keep on keeping on.

9. Have you put your life on hold because of your size?

You only have one life so don't wait to get slim before you enjoy it. Whatever you want, go for it now, and let being slim be the icing on the cake. Goals don't suddenly become reality because you reach your target weight. Why wait? Make eating out of boredom a thing of the past.

10. Do you value yourself enough?

You are unique and very special whatever your size. You are not perfect and neither is anyone one else but you are perfectly human. Value your personality, your life, your ambitions, your skills and, yes, even your body that does so much for you despite all the abuse you give it with junk food and no exercise. Learn to respect yourself and your body and give yourself the care you so richly deserve.

Janice Elizabeth Small

If you want to try out the 24 key habits that automate your weight loss and learn how to slot them easily into your life, get the Diet Exit Plan manual today. You'll get fantastic support and encouragement too with the accompanying 8-week coaching program including personal access to our weight loss coaches and special reports. Not only that, we've included 3-months membership of the Simply Slimming online slimming club with DAILY motivational messages on how to build, automate and plan your success, plus articles, recipes and tools. All for a single payment of just £47 (about $87). See it all at http://www.SimplySlimming.com

Recipe of the week : Onion gravy

Sometimes plain grilled or roast meat can be just too dry and, well, plain. Yet normal gravy adds tons of fat and unwanted calories. Here's a vegetarian recipe which will perk up your dinner. Good to go with nut roasts too.

Makes 300 ml (half a pint)

1 large onion, sliced
1 teaspoon olive oil
1 tablespoon plain flour
300ml (half pint) good vegetable stock
half teaspoon tomato puree
1 teaspoon red wine or balsamic vinegar
1/2 teaspoon fresh thyme or a pinch dried

Fry the onion slowly in the oil stirring until golden but without browning. Sprinkle on the flour and cook for a minute continuing to stir. Gradually add the stock a little at a time and then the remaining ingredients. Stir until boiling and then simmer for three minutes stirring occasionally. Season to taste and serve.

For a smoother gravy you can also puree in a blender before serving.

New on the members' site this week

In the Tools section

4 page tip sheet on making the right choices at the Takeaway and Restaurant

In the Recipes/General Info section

3 page tip sheet on Low Fat Cooking basics

In the Recipes section

Spicy peanut sauce
Baked Rum bananas
Lamb stuffed peppers

On the Forum

Spinach and Mushroom pancakes

Have a great week

Love

Janice Elizabeth

P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know. You can mail me at mailto:janice@simplyslimming.com

P.S. Know anyone else who would like a copy of this ezine? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com Look for the link to "Free report"

Legal and admin

Copyright 2005, J. Small All Rights Reserved.

This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.

No More Diets - Getting Support

15th October 2005

Hi!

I'm having an IMPERFECT week this week. Despite being a weight loss coach I do have my off moments too :) and I have to admit I have not been doing ANY exercise for a few days. No excuses, I just didn't feel like doing it.

But I know that I'll be right back in there again in a day or two - no harm done - just because I know I feel better when I do it.

Now you can get away without exercising and still lose weight (although it does help) but for me exercising is not so much about losing weight as about fitness and having the energy to do all that I want to do. And that means a lot to me.

And I've always found that when clients do decide to exercise and get over the initial hump of making exercise a habit, they find it's much easier to keep it going even after a break. By then they've seen and felt the benefits and wouldn't give their exercise up for the world.

Have a great weekend (perfect or not)

Love

Janice Elizabeth
Personal Weight Loss coach

http://www.SimplySlimming.com

"The friendliest place to lose weight on the web"

In the feature article section just now we are looking at the four factors that make the difference between success and failure in your weight loss efforts

• an absolute determination to succeed
  
• openness to changing your habits for the long term not just to meet your target weight
  
• having a simple plan to follow that you can live with for life
  
• getting support

Over the past few weeks, we looked at the first three factors. If you missed them you can find them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com . This week we look at the last element - getting support.

Feature Article : Getting Support

Wouldn't it be great if you lived like the stars and had a whole army of coaches and personal assistants to help you look your best? If you had a chef to cook delicious healthy light meals and a personal trainer to make sure you kept up your exercise regime losing weight would be a lot easier.

Without doubt the more support you have the easier it is to lose weight.

But you can get support for your efforts without being able to fund an expert team or a coach.

The first place to look is within your own family.

If you have a partner who will join you in eating more healthily and being a bit more active it can really help. Maybe your kids would like you to take them out more and join them in various activities too.

If your family is not the most supportive don't despair. Many people have lost weight while their families seemed to do everything they could to sabotage their efforts! You just need to be aware of where your family stands and make sure you stay strong.

If you're the cook serve up meals which are as healthy AND delicious as you can to reduce any protests. Don't deprive your family of ALL the things they like and they'll be a lot more supportive. Just make sure you eat small portions, while filling up on vegetables or salad and make the healthiest versions you can of their favourites.

You can gain strength outside your family from friends who have similar goals or ones who know how much losing weight means to you.

If you possibly can, find a buddy among them who wants to lose weight. You can arrange to meet regularly to swap recipes and tips and maybe do a few exercise sessions together. A bit of healthy competition will keep you going. Just make sure that you don't get over-reliant on your friend. You don't want all your efforts to be wasted if they drop out and you feel you can't keep going without them.

Just as important is being able to stand up for yourself when you find you haven't got the support you would like from your friends.

Fix your goal firmly in your mind. Know why you are doing this and don't be swayed by any social pressures to eat or drink more. Friends can be quite forceful especially if they secretly feel they shouldn't be having dessert either and they want a partner in crime. But it's really no business of anyone else's what you eat or drink. And it certainly makes no difference whatsoever to what they do, so there's no need to feel you're spoiling anything by not joining in, no matter what they say.

If you don't feel that you can get enough support from family and friends think about joining a local slimming class or an online group. There are many to choose from. Look at what is important to you from the point of view of facilities, cost and convenience.

A local class has the benefit of face to face contact and you may make some new friends - but there is always the dreaded weigh-in putting you off going if you've had a bad week. An online group is more convenient but they vary in the level of personal support you will get - some are huge and so impersonal you may as well buy a book - so do look around before you make your choice.

And if none of the above appeal, then just remember that you CAN make it on your own. It's a bit more difficult but you CAN do it. In fact, the best support of all, I think, comes from within and it goes back to the first part of this series. An absolute determination to succeed will prop you up through good times and bad and keep you going no matter how tough it gets to continue if you hit a plateau or other problem.

Janice Elizabeth Small

If you want to try out the 24 key habits that automate your weight loss and learn how to slot them easily into your life, get the Diet Exit Plan manual today. You'll get fantastic support and encouragement too with the accompanying 8-week coaching program including personal access to our weight loss coaches and special reports. Not only that, we've included 3-months membership of the Simply Slimming online slimming club with daily motivational messages on how to build, automate and plan your success, plus articles, recipes and tools. All for a single payment of just £47 (about $87). See it all at http://www.SimplySlimming.com

Recipe of the week : Black Olive Soda Bread

Makes 1 loaf

700g (1.5lbs) plain flour
1.5 teaspoons bicarbonate of soda
2 teaspoons cream of tartar
1 teaspoon salt
40g (1.5 oz) white vegetable fat
150ml (1/4 pint) natural yogurt
150ml (1/4 pint) semi-skimmed milk
2 tablespoons black olive paste

Preheat the oven to 200 degrees Centigrade (400 F/Gas Mark 6). Sift the first 4 ingredients together in a bowl and rub in the fat until the mixture resembles fine breadcrumbs in texture. Add the remaining ingredients and mix to create a soft dough. Knead briefly on a lightly floured surface and shape into a round loaf about 6 cm (2.5 inches thick) and place on a floured baking sheet. Dust the top lightly with flour. Bake for 25 minutes until well risen and golden. Allow to cool before serving.

This great to serve with a hearty homemade soup for a healthy filling lunch.

New on the members' site this week

In the recipes section :

Mint and Lemon Turkey burgers
Chicken Noodle soup
Mango fool

On the forum (Anything else to Share section) :

Great online confidence building course
Add hours to your week article

Have a great week

Love

Janice Elizabeth

P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know.

P.P.S. Know anyone else who would like a copy? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com Look for the link to "Free report"

Legal and admin

Copyright 2005, J. Small All Rights Reserved.

This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.

No More Diets - A Simple Plan

8th October 2005

Hi!

No matter how much I know the importance of feeding my kids the right stuff, they don't always agree with me! So I'm always on the look-out for new recipes to try out on them.

Finally found another healthy dish they would eat this week (although I still had to leave the mushrooms out for them. Apparently they are "slimy"). Anyway, they quite enjoyed opening the parcels on their plates - added a fun dimension to the dinner table.

You'll find the recipe below. Hope you enjoy it too.

Have a great weekend

Love

Janice Elizabeth
Personal Weight Loss coach

http://www.SimplySlimming.com

"The friendliest place to lose weight on the web"

P.S. Thank you for all the messages I received about my Dad. Just to let you know, he is fine and out of hospital now. His fracture was not as serious as they first thought and he is able to get about again. And to tell you the truth, I think he really enjoyed the hospital what with the company of his fellow patients and all the attention of the nurses and his family!


In the feature article section just now we are looking at the four factors that make the difference between success and failure in your weight loss efforts

• an absolute determination to succeed
  
• openness to changing your habits for the long term not just to meet your target weight
  
• having a simple plan to follow that you can live with for life
  
• getting support

Over the past couple of weeks, we looked at the first two factors. If you missed them you can find them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com This week we look at the third element - having a simple plan.

Feature Article : A simple plan

Have you ever been on one of those diets that you need a calculator to follow. You know the kind where you are forever adding up calories, carbs, fat grams or points. It gets really tedious, doesn't it?

Not only that but it's easy to miscalculate by forgetting to weigh foods or to add in the little bits and pieces you nibble without noticing and you end up eating more than you think you are. Then you wonder why you don't lose weight.

Have you also tried those diets which have fixed meal plans and had problems trying to fit them in with your likes and dislikes, your schedule and lifestyle? (If you're like me you've tried everything at some time!)

The more complicated diets are (and the less they fit in with your lifestyle and preferences) the more you have to spend all day thinking about food (and you know what that leads to) and the less likely you are to keep them up. And that counts for actually getting to your target weight AND afterwards when you want to keep the weight off.

Instead, follow a few simple guidelines and watch the pounds roll off

1. Choose healthy low-calorie foods over high-calorie foods for most of your food choices. Collect healthy simple recipes you love so that you actually enjoy your food as well as benefit from it.

2. Divide your plate mentally into quarters and serve one quarter lean protein, one quarter carbohydrate and half vegetables or salad

3. Eat only when you're hungry and stop when you are satisfied.

4. If you have lost touch with your body and don't notice when you are satisfied, or you tend to empty your plate, no matter what, only serve yourself a small portion and fill up on vegetables or salad if you need more to eat.

5. Never get too hungry. This probably means having a small healthy snack mid morning and sometime in the afternoon.

6. Plan ahead so that you always have healthy food available.

7. Occasionally allow yourself a small portion of anything you love to eat

8. Eat at home or choose your restaurant and foods with care.

9. Drink water or herbal tea rather than fizzy drinks or alcohol.

10. Keep active as you go about your day and walk as much as you can

None of these ideas are complicated and, once you have taken them on board, they are easy to follow for the rest of your life. They just make common sense when you are trying to lose weight and keep it off forever.

You may think they are so simple that they could not possibly be effective, if you are used to fad diets and calorie counting. But they do work. So much so that if you have a weight problem, I can almost guarantee that you are NOT following them consistently.

Why not try these simple changes in place of looking for another miracle book of rigid rules you'll read and get excited about but fail to follow?


Next week we'll look at part 4 : Getting support

Janice Elizabeth Small

If you want to try out the 24 key habits that automate your weight loss and learn how to slot them easily into your life, get the Diet Exit Plan manual today. You'll get fantastic support and encouragement too with the accompanying 8-week coaching program including personal access to our weight loss coaches and special reports. Not only that, we've included 3-months membership of the Simply Slimming online slimming club with daily motivational messages on how to build, automate and plan your success, plus articles, recipes and tools. All for a single payment of just £47 (about $87). See it all at http://www.SimplySlimming.com


Recipe of the week : Chicken parcels

Serves 4

4 chicken breasts
juice of 1 lemon
small glass dry white wine
1 tablespoon chopped parsley
1/2 teaspoon dried thyme or 1 teaspoon fresh thyme leaves
100g (4oz) sliced button mushrooms
2 cloves garlic, crushed
1 tablespoon softened butter
100g (4oz) lean bacon, chopped


Mix lemon juice, wine and herbs in a bowl. Add a little salt and black pepper and the mushrooms.

In a separate bowl mix the butter with the garlic.

Cut 4 squares of cooking foil, large enough to create a loose parcel around the chicken. Place a chicken breast in the centre of each one and place on a baking tray or oven dish, making each piece of foil into a bowl shape around the chicken. Divide the mushroom mixture and garlic butter between the parcels and then close them up leaving just a small gap at the top for steam to escape. Bake in a preheated oven 200 degrees centigrade (400F/Gas Mark 6) for about 30 minutes until cooked through. Meanwhile dry fry the bacon until crisp and drain off any fat then add a little to each parcel before serving.

You can serve the parcels on the plates (take care on opening) with baked or boiled potatoes and green vegetables.

New on the members' site this week

In the recipes section :

Warm broccoli salad
Creamy prawn (shrimp) pasta
Lemon Drizzle cake

On the forum :

Pesto (forum recipe section)
Bananaberry bombs (forum recipe section)
7 tips for boosting your self-confidence (Think Slim section)
10 things you can do to feel great about yourself (Think Slim section)


Have a great week

Love

Janice Elizabeth

P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know. You can mail me at mailto:janice@simplyslimming.com

P.P.S. Know anyone else who would like a copy? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com. Look for the link to "Free report"

Legal and admin

Copyright 2005, J. Small All Rights Reserved.

This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.

No More Diets - Do you want permanent change?

1st October 2005

Hi!

Sending this a bit earlier this week as I may be off to Newcastle (in North-East England) early tomorrow to see my Dad. He called yesterday to say he'd fallen and was in hospital with a fractured hip. He's 84 years young. Just waiting to hear news from the hospital.

Actually Dad is normally very sprightly - he has walked a few miles every day for years, cooks for himself and keeps fit and trim. A great advert for the benefits of walking and simple home cooking.

Doesn't help if you fall over a garden rake though!

Have a great weekend

Love

Janice Elizabeth
Personal Weight Loss coach

http://www.SimplySlimming.com

"The friendliest place to lose weight on the web"

In the feature article section just now we are looking at the four factors that make the difference between success and failure in your weight loss efforts

• an absolute determination to succeed
  
• openness to changing your habits for the long term not just to meet your target weight
  
• having a simple plan to follow that you can live with for life
  
• getting support

Last week we looked at increasing your level of determination. If you missed it you can find it on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com/2005/09/no-more-diets-are-you-determined-to.html This week we look at the second factor - making permanent changes.

Feature Article : Do you want permanent change?


Going on a diet is seen as a temporary measure by most people. You go on a diet to lose weight for a particular occasion or just because you realise you don't like the size you are now.

If you stick to your diet (more or less) you'll lose weight. If you don't you won't. That much is clear.

Some diets are easier to stick to than others and therefore are more successful. Some are too unpalatable and you give up after 2 weeks feeling like a failure. Everyone is continually looking for the magic diet that will make the job of shedding pounds easier.

But there's a problem with diets. They don't work in the long term. By their very nature they are seen as something you do for a few weeks or months until you reach your target weight.

What happens if you are determined enough and manage to lose those pounds and reach your target weight? Do you stick to your diet forever? Did you even think about that when you opted to count calories or points or whatever? Or when you decided it was ok not to eat bread or rice or cheese or to live on special milk shakes and bars two meals a day?

Who wants to live like that forever?

So you go right back to doing whatever you were doing before. And you end up right back at the size you were before your diet - at lightening speed too. (It takes far less time and effort to put the weight back on than it does to take it off).

At least 19 out of 20 people who lose weight put it all back on again (and usually a bit more) within a year or so.

Special diets are all very well and good but the only thing which works permanently is to change your eating and moving habits permanently. And you can't do that overnight. Habits are made simply by repetition and routine. Anyone can make a new habit but you have to be open to change. And not expect, after you lose weight, to go right back to eating and moving at the same rate as you were before - the rate that got you overweight in the first place.

Step by step, day by day you can change those habits and never have to diet ever again. Are you open for that? Are you ready to succeed at losing weight permanently?

Or will you go back to eternally looking for the non-existant miracle that will keep you slim after you lose weight without making any changes to your current lifestyle?

It's a simple choice but you may not even be aware that you are making it as you set out on yet another diet. This time please think about it and make those changes permanent.


Next week we'll look at part 3 : A simple plan to follow.


Janice Elizabeth Small

If you want to try out the 24 key habits that automate your weight loss and learn how to slot them easily into your life, get the Diet Exit Plan manual today. You'll get fantastic support and encouragement too with the accompanying 8-week coaching program including personal access to our weight loss coaches and special reports. Not only that, we've included 3-months membership of the Simply Slimming online slimming club with daily motivational messages on how to build, automate and plan your success, plus articles, recipes and tools. All for a single payment of just £47 (about $87). See it all at http://www.SimplySlimming.com

Tip of the week : Carry a survival pack

When you go out to eat, carry a small plastic sandwich bag with sachets of low fat dressings, herbal teas, spices and anything else which helps you to stick to your diet and which the restaurant might not have.

(This is from Tip 81 of "177 tips to reduce and burn calories". If you're a member of the online slimming club, look for the link to download the whole 43-page e-book in the forum this week (see the "Anything else to share section")


Also on the members' site this week

In the recipes section :

Garlicky pork pasta
Spicy chicken and sweetcorn soup
Banana chocolate whip

On the forum : Poached Chicken with Mustard Cream Sauce. And don't forget to download your free ebook


Have a great week

Love

Janice Elizabeth

P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know. You can mail me at mailto:janice@simplyslimming.com

P.P.S. Know anyone else who would like a copy? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com. Look for the link to "Free report"

Legal and admin

Copyright 2005, J. Small All Rights Reserved.

This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.