No More Diets - The Cookie Diet

25th August 2006

Contents

Feature Article:

* The Cookie Diet

Recipe of the Week:

* Low Fat Carbonara

New posts on the Think Slim Blog this week include...

* How Jessica Simpson Lost 8lbs Fast
* Top 10 Reasons Diets Fail
* Another Day, Another Excuse
* How to Beat the Freshman 15

Hi!

My two boys went back to school this week. It's suddenly very quiet around here but also peaceful (at least after the morning chaos is over).

I'm just making the most of the peace before the kitchen remodelling start next week because I'm not sure how it's going to be with a kitchen out of action for I'm not sure how long (and power, water etc at times too).

That should be a good healthy eating challenge for someone who likes to think there are no real excuses (at least for me with my professional hat on) for not eating well in any circumstances :)

I'll let you know how I get on.

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. I'm so excited about the results everyone is getting on my 8 week coaching program "The Weight Loss Handbook". Check it out at http://www.weightlosshandbook.com

P.P.S If you've missed any issues of this ezine, you can find all 52 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : The Cookie Diet

Are you satisfied with just one cookie? The answer to that is probably "no". One cookie generally leads to another one. Cookies just reach out to you and call your name.

What about one apple? One apple is probably enough for you. It's a rare person who binges on apples.

Why is that? We know that apples make us feel good while the cookies just send our blood sugar levels sky high (followed by an inevitable low), sap our energy, add to our unwanted pounds and make us wish we hadn't eaten them. If we had any sense we'd want another apple and reject the cookies.

The thing is we simply forget the consequences in the moment of desire for junk food. The cookies have more instant appeal than the apple. They are sweeter. They have the fat which makes food go down more easily. We are driven by our taste buds and not our good sense.

Even one cookie too many could make or break your weight loss efforts. At 60 to 100 calories a single daily cookie habit could add up to over 10lbs a year of pure fat. That's just one cookie. And if you can't stop at one, then you're in trouble.

So how do you resist?

1. Avoidance

If you have no willpower to resist, make your eating decisions at the supermarket and don't buy cookies. Or buy the kind you genuinely don't like for the rest of the family.

2. Reduce the Risk

Buy the low-fat cookies you can get these days which come individually wrapped, so that you are more likely to stop at one.

3. Make the Right Choice

The first two strategies are all very well where you are in charge of the available food but where will they leave you when you go visiting and there's a plate of cookies on offer? You really can't avoid cookies all your life so you have to get into the habit of making a choice based on how much you want the cookie and the consequences of having it or not having it.

You may think that "one little cookie can't do any harm" and you'd be absolutely 100% right.

But it's that one little cookie decision taken over and over day after day and all those other "a little of what you fancy does you good" decisions about other junk foods which add pounds to your waistline.

Get into the habit of thinking "I can have a cookie any time I want but this time I CHOOSE not to for the sake of my health and well-being". If you do this every time a cookie-eating decision comes up, you will find it easier and easier to resist those cookies even if you decide to eat the cookie now and again.

In any case, it's important to feel the choice is yours, for your own well-being, rather than making this an obligation or rule to follow. Rules cause us to feel deprived or rebellious like a naughty child. We think they are meant to be broken - and break them we do - with guilty pleasure.

Choices on the other hand are about being an adult and making your own decisions about what is best for you. There's nothing to rebel against there and you're more likely to take the decision which is in your own best interests.

Copyright 2006, Janice Elizabeth Small

By putting in place my simple system you will lose weight steadily week by week and stay in great shape without dieting for the rest of your life.

Discover the 24 keys to permanent and healthy weight loss at http://www.weightlosshandbook.com

Recipe of the week : Low Fat Carbonara

Spaghetti Carbonara is a classic Italian dish that is usually swimming in calories and fat. Try this lighter version for a treat without wrecking your diet. Serve with a mixed salad, eat slowly and enjoy.

Serves 4

345 calories a serving

2 tablespoons freshly grated Parmesan Cheese
4 tablespoons low fat ricotta cheese
6 tablespoons skimmed milk
1 egg, beaten
2 tablespoons chopped chives
225g (8oz) pasta shapes
olive oil spray
4 thin slices ham, chopped
2 cloves garlic, peeled and crushed
50g (2oz) frozen peas
2 tablespoons chopped fresh parsley
salt and freshly ground black pepper

Cook the pasta as directed on the packet adding the peas for the last 2 minutes or so of cooking time. Meanwhile mix together the cheeses, milk, egg and chives, season with a little salt and black pepper and set aside. Once the pasta and peas are cooked, drain and keep warm. Spray a non-stick pan with a little oil and fry the ham and garlic until crisp. Add the cheese mixture, stir for 30 seconds then pour over the hot drained pasta and peas. Mix together and serve sprinkled with parsley.

New on the members' site this week

In the Recipes section:

* Sizzling Spicy Chicken
* Summer Tomato Salad
* Pear Delight

Ask Simply Slimming

* Not eating until Hungry
* How to Avoid Thinking about Food

On The Forum (Healthy Eating Section)

Two new Tip sheets :-

* Adjusting Recipes for Healthier Living
* Calorie Saver Tips

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 - How Do Those Calories Feel?

18th August 2006

Contents

Feature Article:

* How Do Those Calories Feel?

Recipe of the Week:

* Saucy Bananas

New posts on the Think Slim Blog this week include...

* Painless Calorie Reduction
* The 5 minute (or 5 second) diet
* Gwyneth Paltrow : Post Baby Weight Loss
* When You Need to Drop a Few Pounds Fast

Hi!

How does a weight loss coach celebrate her birthday?

She eats!

I had a lovely birthday lunch last weekend with my girl friends but luckily there was very little damage done on the calorie front.

The restaurant we chose served quality rather than huge quantities. And instead of our usual 2 bottles of wine (between 4 of us) we had a great bottle of champagne, and enjoyed every sip. Though the desserts looked delicious we decided to have coffee and a chocolate because we had really eaten enough and dessert would have made us feel stuffed.

After lunch we hit the shops which involved lots of walking along Princes Street in Edinburgh and worked off a fair few of those calories (and lightened our purses too).

There's always a celebration going on somewhere. See if you can enjoy yourself just as much as usual without wrecking your weight loss program.

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. Check out my 8 week coaching program "The Weight Loss Handbook" and what others have been saying at http://www.weightlosshandbook.com

P.P.S If you've missed any issues of this ezine, you can find all 51 of them on the No More Diets back issues site at http://nomoredietsezine.blogspot.com

Feature Article : How Do Those Calories Feel?

The only reason to eat food is that it makes you feel good. Why ever choose to eat anything which makes you feel worse than you are right now?

And I don't mean that you should make that an excuse to go comfort eating. It's rare to actually feel great after you have scoffed a family-sized bar of chocolate or eaten your way through a whole plateful of fries trying to make yourself feel better. Your problems will still be with you and you've just added to your weight issues too.

Food can only make you feel good if you have genuine physical hunger.

If food satisfies your hunger without making you feel stuffed then that's great. If it keeps your energy levels high, your blood sugar levels even and doesn't clog your system with junk then that's even better.

It's not a question of calories. High calorie food can be good for your soul. It can also make you feel like a wet dish rag. The secret is to choose the food you love, eat no more than you need and enjoy it. Choose snacks and meals which nourish all your senses as well as your body. Food can be delight to look at, to smell, to taste and you can enjoy the texture too. You won't achieve that with all your meals but do your best to get maximum value from those calories.

It's a question of balance too. If all you ate all day was chocolate or fries, they would certainly lose their appeal very quickly and they would make you feel ill before long. Feel good food gives you a whole range of nutrients and it is varied too. There is no need to stick to the same old tried and tested foods every week. Inject some interest with new foods and recipes. Make a conscious effort to make every meal a delight.

Calories gobbled down in front of the TV or at the fridge are definitely not worth it - often you don't even notice you are eating. Where is the pleasure in that?

But give yourself a small treat or two each day which you feel is really worth the calories. Buy the best, eat it slowly and with as much awareness of every aspect of the food as possible and enjoy it intensely. It will help you avoid feelings of deprivation and the cravings they can bring.

Make every calorie a feel good calorie!

Copyright 2006, Janice Elizabeth Small

By putting in place my simple system you will lose weight steadily week by week and stay in great shape without dieting for the rest of your life.

Discover the 24 keys to permanent and healthy weight loss at http://www.weightlosshandbook.com

Recipe of the week : Saucy Bananas

A healthy delicious pudding.

Serves 4

160 calories a serving

4 medium bananas
4 tablespoons orange juice
2 tablespoons maple syrup
4 chopped ready to eat dried apricots

Preheat oven to 190 degrees Centigrade (375F/Gas Mark 5). Place the bananas in their skins on a baking tray (cookie sheet) and bake for 15 minutes until soft. Meanwhile heat the orange juice together with the syrup and apricots in a small pan to form a sauce. Skin the bananas and place one on each plate then drizzle with the sauce.

New on the members' site this week

In the Recipes section:

* Salmon Scramble
* Easy Beef Supper
* Pineapple Refresher

In the Forum (Anything Else to Share section)

* Inspirational Weight Loss Movies

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 - A Measly Pound

11th August 2006

Contents

Feature Article:

* A Measly Pound

Recipe of the Week:

* Cajun Burgers

New posts on the Think Slim Blog this week include...

* The Fruit Flush Diet (9lbs in 3 days?)
* GI type diets
* The Corn Syrup Diet
* Update on my Fish Oil Experiment

Hi!

We were having my son's friend round for tea last night. He has a gluten-free diet.

When I was thinking about what we could eat that the kids would not turn their noses up at, I could see how much junk a special diet like this rules out - at least the kind of junk you might pick up in the supermarket for a quick snack or dinner.

Cookies, cakes, bread crumb covered frozen stuff, fried snack foods, thickened sauces in packets and jars - and anything with a list of ingredients a mile long (I didn't know for sure if a lot of that stuff meant gluten-free or not) were all automatically off the menu.

So we had chicken and bacon salad and home made potato wedges then fruit and organic ice-cream: Delicious, clean plates, no gluten.

Maybe we should go gluten free more often :)

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. Check out my 8 week coaching program "The Weight Loss Handbook" and what others have been saying at http://www.weightlosshandbook.com

P.P.S If you've missed any issues of this ezine, you can find all 50 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com

Feature Article : A Measly Pound

Do you get disappointed if you weigh yourself after a week of trying really hard to stick to your diet and only lost a pound or two?

Don't be! Pat yourself on the back! You're losing weight at the best possible rate.

The most fat that anyone can sensibly lose is two pounds a week.

Here's why.

To lose 2lbs you need to create a 7000 calorie deficit - that is you have to eat 7000 calories less than your body uses in the week.

The number of calories you actually need each day varies depending on your age, sex, current weight, body fat composition and amount of activity you do but it's typically around 2000 calories for women and 2500 calories for men.

Eating a thousand calories less than that each day to lose two pounds in a week is more often than not counter-productive - at that level you may very well find your metabolism starts getting sluggish and you hang onto your fat resources - the very last thing you want to happen.

It's far better to keep your metabolism stoked by reducing the amount you eat to only a little less than your daily requirements and increasing your activity levels a little. If you eat 250 calories less than you need and increase your activity levels by 250 calories a day too - you will not upset your metabolism and will lose a pound a week. But even that takes work and is no mean achievement.

It is far, far easier to put weight on than it ever is to take it off. An extra 500 calories a day can disappear down your throat in a minute with a tiny piece of chocolate cake - but a 250 calorie deficit and 250 calories of activity takes much more effort.

So that pound really is something. When people tell you they have lost 4 pounds in a week, don't get jealous. Understand that level of weight loss for what it is - a little fat and probably a lot of water or (what is worse) muscle tissue and a whole lot of metabolic damage which will come to roost once the diet is over).

Copyright 2006, Janice Elizabeth Small

Even though the principles of weight loss by calorie counting to lose a pound or two a week are relatively simple to understand in theory, I rarely advise it.

All those sums to work out exactly how many calories you should eat and worse how many calories in every morsel which passes your lips are just too tedious for many of us.

Following a few simple principles is all that it takes to lose that important pound or two of pure unwanted fat a week and as the habits become part of your lifestyle the weight stays off without all the hassle of going on and off diets.

Discover the 24 keys to permanent and healthy weight loss at http://www.weightlosshandbook.com and lose weight in the simplest way possible.

Recipe of the week : Cajun Burgers

Good for the barbecue too - serve in small whole meal rolls with salad

Serves 4

228 calories a serving

350g (12oz) extra lean minced (ground) beef
1 chopped tomato
2 slices lean bacon, chopped
1 tablespoon Cajun seasoning

Dry fry the tomato and bacon together until the bacon is cooked, Mix with the beef and Cajun seasoning in a bowl. Divide into 4 burger shaped patties and chill for 10 minutes. Grill or barbecue for 10 to 15 minutes until done, turning once to ensure both sides are cooked.

New on the members' site this week

In the Recipes section:

* Mediterranean Roasted vegetables
* Cheesy Baked Potato
* Raspberry and banana smoothie

In the Forum (Anything Else to Share section)

* Losing Weight on Vacation

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 - Do You Have A Healthy Appetite?

4th August 2006

Contents

ENDS MONDAY 7 AUGUST

* Launch offer

Feature Article:

* Do You Have A Healthy Appetite?

Recipe of the Week:

* One Pot Cider Chicken

New posts on the Think Slim Blog this week include...

* Are we kidding ourselves?
* How big is a portion?
* Do you need to exercise to lose weight?
* Fish oil for weight loss


Hi!

Even though I have a very effective weight loss program (and more or less the same principles have kept me slim for years) I like to keep an open mind about new ways that help with weight loss.

Sometimes I try out some of the more sensible ideas coming from the latest weight loss research myself and sometimes I just shake my head at the sheer wackiness of some of them.

The latest piece of research I'm going to experiment with involves walking and fish oil....you can read all about it at my Think Slim blog.

Why not join me and see if it helps?

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

ENDS MONDAY 7TH

The Weight Loss Handbook - my ground-breaking manual and 8 week online coaching program - is here!

Until Monday, you can take advantage of a special launch offer at this temporary link.

http://www.weightlosshandbook.com/launchoffer.html

Feature Article : Do You Have A Healthy Appetite?

How times change! When you were growing up they said you had a healthy appetite when you ate everything that was put in front of you and then wanted more. You were probably even rewarded with dessert for cleaning your plate.

Now that you've done all the growing you're going to do (at least upwards) a healthy appetite is something else entirely.

So, what does a healthy appetite mean now?

1. Eating the Right Amount

If you eat just enough to feel satisfied at every meal you will be hungry for each of your meals and probably for a snack mid-morning and mod-afternoon too. If you eat so much at any one meal that you don't get physically hungry for 4 or 5 hours after a meal or 2 hours after a snack, you're probably overeating - and that's not healthy. Gradually reduce the amount you eat at any one time. It's easier on your digestion and will increase your energy levels too.

2. Eating Every Meal

Skipping meals forces your body to try and conserve energy - your metabolism is stoked up by eating little and often and reduced when you go without food. Breakfast is especially important as you have then fasted for eight hours or more. Going without breakfast is just not healthy. If you can't face breakfast take healthy food with you if you have to go out and have it as soon as the first hunger pangs strike.

3. Eating Healthfully

A healthy appetite means that you're hungry for good natural food such as fruit, vegetables, lean proteins and whole grains. If you're hungry only for sweet and salty junk food it probably means you're not physically hungry, and don't need to eat. Junk food is addictive - you have some and you want some more. It's calorie-rich without satisfying your nutritional needs and that's not healthy. Gradually replace the junk in your diet with fresh delicious nutritious food and see how much healthier you feel.

4. Eating Foods you Love

While a diet filled with junk food is far from healthy, it's not healthy either to deny yourself the food you love unless you have a real addiction to a particular food. Most cravings are simply caused by forbidding particular foods which makes them more attractive than ever. If you love chocolate treat yourself once a day to a square of the most luxurious chocolate you can find and enjoy every moment as it melts in your mouth. Remind yourself that you can do this every day - you don't have to stuff the whole bar down in a guilty rush.

Making sure that every meal is an enjoyable delight, eating the right amount of food regularly and having the odd treat without going mad - now that's what I call a healthy appetite for grown ups.

Copyright 2006, Janice Elizabeth Small

Recipe of the week : One Pot Cider Chicken

A fast and healthy dish that saves on the washing up. Serve with additional vegetables if you like - carrots and broccoli or green beans would be good.

Serves 4

256 calories a serving

350g (12oz) leeks, sliced
350g (12oz) baby new potatoes, scrubbed
1 tablespoon olive oil
4 chicken breasts or 8 thighs, skins removed
300ml (1/2 pint) dry cider
few sprigs fresh rosemary or pinch dried

Heat the oil in a pan or flame-proof casserole dish and fry the chicken pieces until golden. Add the remaining ingredients and season with a little salt and freshly ground black pepper. Bring to the boil, cover and simmer for 20 minutes or until the chicken and potatoes are tender.

New on the members' site this week

In the Recipes section:

* Broccoli with Brie and garlic crumbs
* Chicken and bacon in a pot
* Nectarine and hazelnut meringues

In the Forum (Anything Else to Share section)

* Portion Pitfalls

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.