Monthly Archives: January 2012

Quorn – brill for dieting and to keep weight off

When it comes to your new year diet or if you want to keep weight off, quorn is simply brilliant. Really versatile, it can be made into almost anything you would normally make with meat. And best of all it is really very low fat, low GI, high in fibre, high in protein, keeps you feeling fuller for longer, is fat burning and very low calorie. So all in all, a brilliant diet and weight maintenance food.

If you haven’t been converted yet, read on…..

What is quorn?
Quorn is a micro-protein, made by adding oxygen, nitrogen, glucose and minerals to a fungus called Fusarium venenatum which is described as being like mushrooms and truffles. Many quorn products also contain eggs. Quite disturbingly it was originally used to make material and animal feed! However it was quickly realised that because it has a good texture (some say its like it has been ‘knitted’) it is possible to shape it into various formats. By adding flavours it’s made into a meat-free alternative for everything from chicken fillets to fish fingers; from sliced deli-ham to a meat free pate.

What can you get…..
Quorn products which are great for slimming and watching weight include:

Need to be cooked:

  • Mince
  • Sausages
  • Chicken style pieces
  • Chicken style fillets
  • Beef strips
  • Swedish style and Italian style meatballs
  • Burgers
  • Pepper steaks
  • Lamb steaks.

Deli food ready to eat:

  • Sandwich meats – ham, chicken, beef, turkey
  • Fajita strips
  • Roasted fillets
  • Tikka fillets.

There are loads of other products too but not all are low fat or good for slimming. For example the bacon and Southern Style Burgers taste great but have more calories (though they are still relatively low calorie). And many of the ready meals or products can actually be quite calorific. So you need to check those carefully.

Really easy…..
Two great aspects of quorn which make it even easier to use are that it keeps quite well out of the fridge for a day or so if you are having food on the go. So I will often make a packed lunch/tea of deli products and a tub of salad.

Also you are OK to defrost and re-freeze. So even if I make a meal with frozen quorn I often re-freeze the cooked meal to have when I need something quick and easy.

Good on diets…..
Quorn should fit well with your diet. On Slimming World mince and pieces are superfree foods; on Weight Watchers  basic quorn products are low in Pro Points. It is also a low GI food so will fit with your low GI diet. Just check your particular diet for more details.

You do need to cook slightly differently though…
Believe me, if you slightly adapt how you cook quorn you can give it to unsuspecting meat eaters and they will often not know. The trick is to use more liquid than with meat and add in some additional flavours such as herbs and spices, marmite, Bisto, balsamic and other vinegars, Worcester sauce, fish sauce, soy sauce, lemon juice, stock cubes or bullion etc.

A note of caution…..
However there is a note of caution with Quorn. Some people are violently allergic to quorn and it is thought this is linked to people who are allergic to certain fungi. I have a friend who will be really sick within hours of eating any quorn – tough for him as he is a mainly veggie! Although its believed the numbers of people allergic are relatively small, if you are new to quorn and you are ill after eating it (or if you get ill after eating a lot) then maybe you are one of those people.

So what are you waiting for? How about trying quorn soon in….
Bolognaise, curry, chilli, lasagne, stir fry, pasta sauce, with couscous or rice, sausage casseroles, cottage pie, roast dinner, fry-ups, steaks on their own with salsa and salad, meat loaf, paella, risotto, Thai curry….

Staying motivated when dieting

It’s sad but true that many people fall off the new year diet wagon by 14thJanuary. So if you are on a new year diet, or trying to keep weight off, and you are finding it hard to stay motivated, read on. Staying motivated can be a challenge but it is possible. So here are some tips to help you keep motivated and keep on track with your new year diet.

Courtesy of Will Merydith

  1. If you do go off course don’t give up or think that means you cannot diet. Just accept you wobbled a bit and decide to get back on track from this very moment. Don’t beat yourself up – instead concentrate your energy on keeping on with the diet in future.
  2. Remember that most people don’t lose the weight they put on each Christmas. So year on year it just piles on. So its important if you want to lose the weight to try and shift it right away.
  3. Have you lost any weight or bulk at all in the first two weeks? Smile and feel positive as you think about even the smallest amount that you might have lost.
  4. Write down all the reasons why you went on the diet in the first place. Keep this list to hand and add new ones as you think about them. When you are funding it hard look back at the list.
  5. Think about all the food on your diet that you do love. Smile as you think about them and the fact that you can eat them on your diet. 
  6. Remember a diet is not for ever. Take it one small step at a time. You don’t have to conjure up motivation for the rest of your diet – just the next few hours or day.
  7. Join in with group activities, go to classes, call on your friends, do a hypnosis CD, download an app to help you monitor your weight and food. Take inspiration from others. That’s what Fiona who regularly contributes to my Facebook page does; she recomends Dietgirl. Do anything that will help you keep on track. 
  8. Visualise your end goal – how you will look when you reach your target weight. Get out photos of you the size you want to be or get a picture of someone else and put your head on it so you have a positive image to concentrate on. Make this your phone home screen or computer desktop and smile and feel positive everytime you look at it.
  9. Up your exercise – even little things like doing  a short 10 minute walk or a quick swim can make all the difference. Exercise makes you feel better and helps to supress appetite. And obviously it burns off calories too!
  10. Lastly – if you are finding the diet you have chosen really hard work, have a good think about whether it’s the right diet for you. If you want some hints about this have a look at my last blog post.

So good luck. And keep us updated about how you are doing or sharing any other motivation tips you have.
Love your body and love yourself.

Peg x

How to choose the right New Year diet for you

January is the month when most people go on a diet spurred on by new years resolutions to lose weight and regain a slimmer figure. Most of us will have put on weight over Christmas and sadly most will not lose it. The start of the new year is a great time to decide to, at the least, shift any new festive season weight, and maybe to shift a few extra pounds as well. But how do you decide what is the best diet for you? And how can you keep motivated when your diet becomes hard?

January is ‘diet month’
Research suggests that 30 days is enough time for most of us to develop new habits. So if you tell yourself that January will be diet month this may help. 30 days is really not a long time to try something different as this brilliant (and short) talk on TED.com explains.

Decide which diet based on your habits and likes and dislikes:
We also know that people are more likely to diet successfully if you do one of the formalised diets, and especially if you have a group to go to or a way to check in with your diet and actual weight loss progress. But how do you decide from the plethora of diets out there? I am not aligned to any particular diet as I think different diets work for different people. But we all need impartial information, so, bearing that in mind here are some ideas to help you decide:

  • Think about what you find hardest when dieting. If you can’t stand being hungry or find that when you are all you think about is fattening food then go for a diet which allows you to eat as much as you want of some foods – for example Slimming World, the Atkins or Dukan diets. Remember though that which foods you can eat will be restricted. So if you are the kind of person who needs to have a taste of lots of different foods and you can cope with eating just small amounts of foods you like then choose a diet which allows this in small portions, such as Weight Watchers or many of the diets you find in magazines.
  • Think about how much weight you want to lose and how long you want to lose it over. To lose a lot of weight quickly you’ll probably need to do what’s called a Very Low Calorie Diet (VCLD) such as Lighterlife, Cambridge Diet or Celebrity Slim. I did Lighterlife and it was brilliant for me because you get counselling as well but you do need to be really committed to not eat other food and you need to think about what you will do afterwards to not just put the weight back on afterwards.
  • Think about what happens after the diet. Do you also need your diet to help you change your eating and activity habits after you finish the diet? If so think about what it is you need to change and choose a diet which will help you do this. Or it maybe you decide to mix diets – to choose a diet which is not too challenging at first to get that initial weight loss and then to change to one which will help you change your habits afterwards. You could also choose a diet which has a maintenance phase such as the South Beach Diet, or a Low Gi diet which is a lifelong eating plan.

If you need support from others choose a diet that offers a group near you and at times that suit you. Most of the big diet companies have loads of local groups.

My choice:
Well I need to shift about half a stone so I’ve decided to start with a protein and veg based diet – I’ll try the Slimming World Success Express but with no carbs to speed my weight loss for a couple of weeks. If its going well and I’m finding it possible to stick to then I’ll stay with this. If not, I’ll go back to Lighterlife and do some counseling as well to support the weight loss.

Lastly – don’t give up!
If you choose a diet and you find it’s not for you, don’t assume that you can’t diet and just give up. Instead, sit down and think about what you find hard and then look at other diets to see if they might be easier for you to stick with.

Remember everyone has bad days when dieting so don’t let a bad day be the end of yours. Don’t beat yourself up, accept you’ve had a bad day, smile and just tell yourself it will be better tomorrow.

Good luck and let us know on here how you get on!