No More Diets - Your only Goal - Losing Weight?

18th February 2006

Contents

Feature Article:
Your only Goal - Losing Weight?

Recipe of the Week:
Turkey Burgers

Hi!

I've been watching "Through Hell and High Water" on TV while doing my stepping and rebounding every morning this week - the story of a couple of guys who rowed a race single-handedly 3000 miles across the Atlantic in a 24ft wooden boat. Along the way they suffered capsize, lack of water and food and being cut off from all communication with the outside world at various points.

Watching them row hard for two months in a continual shift system of 2 hours on, 2 hours off, day and night made the exercise seem like a piece of cake this week.

Also one way of losing weight - these guys needed to eat a staggering 10,000 calories a day just to maintain body weight! Imagine the fun you could have with that if every meal did not have to be reconstituted with boiled, desalinated seawater!

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 all 26 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : Your only Goal - Losing Weight?

When losing weight is your main focus in choosing what to eat you set yourself up for a cycle of failure.

How can I say that as a weight loss coach, when my clients obviously have losing weight as their goal? Surely it helps if they are focused and dedicated?

The problem with too much focus on your weight is that:-

• When you've lost the weight your motivation to eat less disappears and you end up putting all the weight back on again. You set yourself up for a never-ending cycle of yo-yo dieting.
  
  
• You care only about calories and the effect of food on your weight and not about nutrition. Result - less weight but poor health - and sometimes a craving for the nutrients your body lacks.
  
  
• You see food as guilt-inducing and not life-enhancing. The pleasure of a wonderful meal is spoiled by thoughts that you shouldn't be eating it.
  
  
• You see only the figure on the scales without caring what kind of weight you are losing. If you lose lean tissue as well as fat you are ageing your body and reducing your metabolism - making it easier to put on fat in future.
  
  
• Inevitable weight loss fluctuations and plateaus attack your motivation and can send you right off course.
  
  
• As you're not making a healthy lean lifestyle a habit, you're just tackling the problem of your weight as if it was a one-off situation. You're dealing with a symptom and not the root cause. Once you've lost the weight, you'll still have the problem.

Of course you want to lose weight - or you wouldn't be reading this. But don't just make it your goal to lose a number of pounds. Focus too on changing your habits and creating a healthy lifestyle when you're following any weight loss program you'll serve yourself much better. You'll lose weight and keep it off for the rest of your life and you'll also FEEL great forever as well.

Copyright 2006, Janice Elizabeth Small

Make 2006 Your Year!

If you want to make 2006 the year you lose weight for good, learn the 24 keys to permanently losing weight with the Diet Exit Plan. This is an online coaching program which helps you think and act like the slim person you are inside. You'll learn how to take on those slim habits and slot them easily into your life.

You get all the support and encouragement you need to succeed too. The Diet Exit Plan manual is accompanied by 8 weekly modules and help from our weight loss coach is always on hand. Not only that, we've also included 3-months membership of the Simply Slimming online slimming club with DAILY motivational messages about building, automating and planning 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 : Turkey Burgers

Turkey mince is lower in fat than regular beef mince (ground beef). Serve in a crusty roll (if you're not doing the low carbs thing) and with a side salad.

Makes 4 large or 8 small burgers

450g (1lb) turkey mince
2 tablespoons sun-dried tomato paste
1 teaspoon olive oil
1 onion, peeled and finely chopped
2 cloves garlic, crushed
1 teaspoon chilli sauce
1 egg, lightly beaten
1 tablespoon soy sauce
1 tablespoon chopped fresh parsley

Mix the mince thoroughly with the tomato paste to allow the flavours to combine. Heat the oil and gently cook the onions and garlic together with the chilli sauce. Once the onion has softened (about 5 minutes) add to the turkey mixture, mix together and allow to cool. Stir in the parsley, egg and soy sauce and form into 4 to 8 burgers. Grill (broil) for about 10 to 12 minutes turning once during cooking or cook in a hot oven 200 degrees Centigrade (400 F/Gas Mark 6) for about 20 minutes. Ensure burgers are cooked through before serving.

New on the members' site this week

In the Recipes section

• Bacon and Potato Dahl
  
• Zabaglione with summer fruits
  
• Mediterranean Mashed potatoes

Ask Simply Slimming Section

• What to do after a bad day

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.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 2006, 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 - Denial or Choice

11th February 2006

Contents

Feature Article:
Denial or Choice

Recipe of the Week:
Chicken Noodle Stir Fry

Hi!

We had a family pizza and TV night last night - an indoor picnic. Good fun and not too unhealthy. I made the pizza bases and topped them with homemade tomato sauce and low fat cheese and chicken. And we had fruit and vegetable sticks to munch on as well - it's amazing how well they go down if you serve them while the pizza is cooking!

Granted, double cheese stuffed crust with all the fattening toppings may be tastier (I know, I love it too!) but it will add inches to your waistline and clog your arteries over time.

You've just got to find ways to have fun and enjoy your food without killing yourself slowly but surely in the process.... it doesn't have to be tofu, lentils and beans all the way (although they can be great too if you have the right recipes). Eat what you love but find healthier ways to cook it.

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 all 25 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : Denial or Choice

There are lots of things you know you're better off without when you're trying to lose weight such as sugar, cakes, cookies, pies, pastry and chocolate to name but a few. And every traditional diet has it's list of foods you're not supposed to eat.

Although I think it's better (if you can stop yourself eating once you start) not to deny yourself those foods you love but to eat them in moderation, (an occasional treat rather than a part of your everyday diet), you can help yourself by approaching healthy eating with the right attitude.

Just by saying to yourself "I can't have that. I'm on a diet" is is enough to make you crave a forbidden food more than ever and as often as not you will have to have some. It's like giving "don't touch" rules to a small child. It just makes the object of desire even more interesting and attractive.

But if you take a different approach and say to yourself "I'm choosing healthy food today and I choose not to eat that because I know it won't do me any good at all" then you feel better about the whole situation. You are an adult making adult choices and taking responsibility for what you decide to put in your mouth. You're not following some arbitrary rules designed to make you miserable, you're doing something positive for your health, for yourself.

In the same way don't tell yourself "I've got to go to the gym". Approach exercise with that same "I've decided to do this for myself" attitude. And choose activities which you enjoy. If you hate the gym, don't go - there are lots of fun activities which will help you get fit and slim without so much as setting foot in a gym.

Don't see your weight loss program as a necessary evil. See it purely as a set of guidelines taking you to where you CHOOSE to be - healthy, fit, slim, active - whatever you want for your life and your health.

Make your choices, feel good about making them and you'll succeed without so much struggle.

It's a small shift in attitude but a very powerful one.

Copyright 2006, Janice Elizabeth Small

Make 2006 Your Year!

If you want to make 2006 the year you lose weight for good, learn the 24 keys to permanently losing weight with the Diet Exit Plan. This is an online coaching program which helps you think and act like the slim person you are inside. You'll learn how to take on those slim habits and slot them easily into your life.

You get all the support and encouragement you need to succeed too. The Diet Exit Plan manual is accompanied by 8 weekly modules and help from our weight loss coach is always on hand. Not only that, we've also included 3-months membership of the Simply Slimming online slimming club with DAILY motivational messages about building, automating and planning 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 Noodle Stir Fry

This is a very quick supper to whizz up after work. You could use any lean meat or seafood in place of the chicken if you like. And vary the veggies to match those you like too. Vegetarians could leave out the chicken and replace with tofu or 50g (2oz) cashew nuts.

Serves 4

1 tablespoon vegetable oil
225g (8oz) chicken strips
2.5 cm (1") fresh ginger, peeled and grated or very finely chopped
2 cloves garlic, peeled and crushed
125g (4oz) frozen peas
375g (12oz) broccoli, in small florets
300ml (1/2 pint) chicken or vegetable stock (broth)
1-2 tablespoons soy sauce
225g (8oz) egg noodles

Cook the noodles according to the packet instructions (usually about 4 minutes in boiling water) adding the broccoli florets for the last 2 minutes of cooking time. Drain and reserve. Meanwhile, heat the oil in a wok and fry the chicken strips until cooked through. Add the ginger and garlic and fry for one more minute then add the peas, stock and soy sauce. Add the broccoli and noodles and heat through until the broccoli is cooked but still firm. Serve immediately.

New on the members' site this week

In the Recipes section

• Lamb tabbouleh
  
• Pasta with capers and olives
  
• Spanish Omelette

Ask Simply Slimming Section

• Best Low fat yogurt
  
• How can I stop nibbling while cooking?

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.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 2006, 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 - The Power of Now

4th February 2006

Contents

Feature Article:
The Power of Now

Recipe of the Week:
Easy Jambalaya

Hi!

I've been watching a show on TV most mornings this week - BBC's "How to Live Longer" - great motivation as you see someone improve their diet, exercise, smoking, drinking and stressful habits and cut years off their biological age within a period of 6 weeks. Highly addictive viewing but as I've been using the show to accompany a step routine I feel like I'm joining in the age-defying miracle....

There's also a great quiz to accompany the series where you can find how long you can expect to live. Read the details (and find out my life expectancy) on my blog at

http://smallchange.typepad.com/thinkslim

Live long, have fun

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 all 24 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : Power of Now

We all know we should be living healthier lives - after all we're bombarded with information every day telling us so even if we can't yet see the evidence of poor habits in our own bodies and state of health.

But somehow it's always easier to leave it until later.

There's time enough for that, we think, in the spring, or once we've had our birthday, or after the dinner party, or cruise or business trip. At the very least we'll wait until the weekend is over and start on Monday.

But you know what happens, there is always another occasion to eat too much, another celebration, another festive season, another restaurant meal, another busy social weekend and our plans to get slim and healthy get postponed again.

The fact is the only time to start eating healthily, moving more and losing weight is now and the sooner you start the sooner you'll look good and feel great.

The longer you wait the harder it is - you're not getting slimmer or fitter or healthier by waiting - you're getting more and more overweight, less and less fit and healthy. If you had started changing your habits this time last year you could be looking at a vibrant, healthy version of you. You could be feeling proud and full of vitality, fit, strong, healthy and in great shape.

Will you still be saying the same thing next year (looking and feeling worse) or will you do something about it now?

You don't have to make it hard on yourself. Change your habits one by one. Make healthier choices. Eat just what you need and no more. Drink more water and less alcohol and sugary soda. Move a little more. Sit about a little less.

Great things happen with the smallest changes in the right direction. It makes you feel good. It creates the momentum you need to make permanent changes.

If you wish you had changed your habits last year and never had to diet any more, start now and make those changes you know you need to make.

Copyright 2006, Janice Elizabeth Small

Make 2006 Your Year!

If you want to make 2006 the year you lose weight for good, learn the 24 keys to permanently losing weight with the Diet Exit Plan. This is an online coaching program which helps you think and act like the slim person you are inside. You'll learn how to take on those slim habits and slot them easily into your life.

You get all the support and encouragement you need to succeed too. The Diet Exit Plan manual is accompanied by 8 weekly modules and help from our weight loss coach is always on hand. Not only that, we've also included 3-months membership of the Simply Slimming online slimming club with DAILY motivational messages about building, automating and planning 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 : Easy Jambalaya

Jambalaya is usually quite heavy on calories as it often contains high fat red meat such as spicy sausage or chorizo. This version uses a small amount of cooked chicken instead. If you only have uncooked chicken you can add it with the vegetables at the start of the recipe and make sure it's cooked through. If you like hot and spicy food or prefer things a little milder, you can adjust the amount and strength of the chillies to suit your taste - generally the smallest chillies are the hottest.

Serves 4

1 tablespoon vegetable oil
1 large onion, peeled and sliced
1 green (bell) pepper, deseeded and chopped
1 red (bell) pepper, deseeded and chopped
125g (4oz) cooked chicken
1 teaspoon paprika
2 red chillies, deseeded and chopped
1 clove garlic, peeled and chopped
300g (10oz) uncooked basmati rice
900ml (1.5 pints) vegetable stock (broth)
400g (14oz) can chopped tomatoes
175g (6oz) cooked peeled prawns (shrimp) - thawed if frozen


Heat the oil in a large pan and gently fry the onions and peppers until soft, stirring frequently to avoid sticking. Add the paprika, chillies and garlic and continue to cook for a minute then stir in the rice. Add the stock and the tomatoes, bring to the boil, then lower the heat and simmer for about 20 minutes until the liquid has been absorbed and the rice is cooked. (If the mixture becomes too dry at any point before the rice is cooked add a little water or stock.) Add the cooked chicken and prawns and stir to heat through. Serve immediately with a green salad.

New on the members' site this week

In the Recipes section

• Prepare ahead Breakfast
  
• Very Low calorie Balsamic Dressing
  
• Easy Sweetcorn Soup

On the Forum

• Easy Meal Planning (Healthy Eating 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.

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 2006, 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 - Just Desserts

28th January 2006

Contents

Feature Article:
Just Desserts

Recipe of the Week:
Pasta Amatriciana

Hi!

I had a houseful of guests on Monday when I was hostess for a Pampered Chef kitchen party, having agreed to do it when I went to one myself last year.

I must have lost a couple of pounds running around borrowing furniture and trying to fit 18 chairs into my lounge (a tight squeeze), delivering invitations, serving drinks, getting my house in a fit state and then putting it all back together again! No gym exercise required!

Now the kitchen things everyone ordered have arrived and so I'll deliver them this weekend which should keep me busy out and about too.

I ordered one of those tools which grates, slices and makes vegetables sticks so I'm hoping this will help me make more adventurous salads - we'll see!

This week's article is all about dessert - the downfall of many a diet but there are strategies you can use even if you don't want to give up dessert....let me know what you think

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 all 23 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : Just Desserts

Desserts are almost always a calorie (or 500) too far. When you eat (as I teach) just enough of your delicious healthy main course to feel satisfied but not stuffed, desserts simply mean that you are going beyond satisfaction into the territory of overeating. Those extra desserts are not getting your tummy used to feeling just right after a meal.

Quite often desserts are simply a habit and one you can do well to change.

If you eat just an apple too much every day after dinner, a mere 50 calories, you will put on over 5lbs of fat over a year and of course most desserts are in the 400 plus calories range for a normal portion and often many more. If you eat an average of 300 calories in dessert every day which is probably on the low side if you are a dessert fan you're talking about over 30lbs of fat on your body every year just from dessert!

But what if you love desserts, can you never enjoy them again if you want to lose weight and stay slim for good?

Of course, you don't have to give up desserts altogether. It's what you do day in day out that counts in terms of losing weight and keeping it off. The occasional treat (and I stress occasional) is not going to matter.

Try the following strategies to help out if you're a fan of dessert.

1. Make it special

If you don't have dessert every day, it makes those meals where you do indulge a special treat. By reserving dessert for truly special occasions - birthdays, festivals, the day you get promoted you get to truly appreciate it.

2. Cut down gradually

If you're used to having dessert every day you may feel a bit deprived to start with if you don't. Start by swapping your desserts for lower-calorie foods such as low fat yogurt or fruit and then gradually cut them out altogether for everyday eating.

3. Reduce main course portion sizes

If you are going to eat dessert, serve a smaller portion of your main course. Unless you are eating fruit as dessert this is not a great idea on a permanent basis because it means that you are replacing highly nutritious food with a high-fat, high-sugar indulgence, but it works for special occasions and when you are getting used to not eating dessert at every meal.

4. Just 3 bites

If you must have dessert, say you're out at a restaurant and the desserts are to die for, order one and enjoy just 3 bites of it. Eat it very slowly, enjoy every moment and feel pleased to leave the rest on the plate rather than on your hips. Share with a friend if you like!

5. Lighten your meal

If you want to indulge for any particular meal, have dessert but have it after a very light nutritious main meal such as a soup or salad.

6. Just dessert

You won't get malnourished if you very occasionally have just a dessert for your meal! If you love apple pie and custard or chocolate gateau, skip the nourishing main course and just have what you want. You can make up for it with lots of fresh fruit and vegetables, lean protein and whole grains in your other meals that day.

Copyright 2006, Janice Elizabeth Small

Make 2006 Your Year!

If you want to make 2006 the year you lose weight for good, learn the 24 keys to permanently losing weight with the Diet Exit Plan. This is an online coaching program which helps you think and act like the slim person you are inside. You'll learn how to take on those slim habits and slot them easily into your life.

You get all the support and encouragement you need to succeed too. The Diet Exit Plan manual is accompanied by 8 weekly modules and help from our weight loss coach is always on hand. Not only that, we've also included 3-months membership of the Simply Slimming online slimming club with DAILY motivational messages about building, automating and planning 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 : Pasta Amatriciana

Serves 2

An easy supper when you're pushed for time.

175 g (6oz) dried penne pasta (or whatever shapes you have)
400g (14oz) tin chopped tomatoes
1 tablespoon olive oil
100g (4oz) pancetta or lean smoked dry-cured bacon, chopped
1 onion, peeled and finely chopped
5 sage leaves, finely chopped or a pinch of dried sage
half a small glass of red wine
50g (2oz) Parmesan, freshly grated
salt and freshly ground black pepper

Heat the oil in a pan and fry the bacon until crisp, then add the onions and sage leaves and fry until they start to turn brown. Add the wine and tomatoes and mash down the tomato pulp a little. Season to taste. Simmer the sauce gently. Meanwhile cook the pasta according to the packet instructions, drain and toss with the tomato and bacon sauce and half the Parmesan. Serve with the remainder of the Parmesan at the table and a mixed side salad.

New on the members' site this week

In the Recipes section

• Mediterranean bake
  
• Smoked cheddar bread
  
• Red Onion Soup

On the Forum

• Meal Planning (Healthy Eating section)
  
• Make it count! (anything Else to Share 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.

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 2006, 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.