Food Optimizing includes hundreds of delicious Free Foods which provide satisfying meals and snacks to ensure you’ll lose weight beautifully without ever having to go hungry. And together with Healthy Extras – portions of food including wholemeal bread, cereals and milk for extra fibre and calcium – they ensure you have a healthy, balanced diet you can enjoy for life.
Sample our typical menus over the next 7 days for a taste of how you can eat yourself slim! Just click on the image below for your FREE 7 day menu.
Following a healthy eating plan and changing your eating habits to include everyday inexpensive basic foods, including vegetables, fruit, lean meat and complex carbohydrates, can give your health a super-boost!
These everyday foods are great-tasting, appetite-satisfying and health-giving.
- Steak – as well as being a good protein-provider, beef contains most of the nutrients our body needs and is a particularly good source of iron and zinc. It helps increase dopamine levels and mental alertness.
- Oily fish – just 4 canned sardines provide more than 50% of the Recommended Daily Allowance (RDA) for calcium, a third of the RDA for iron (which prevents anaemia), and 20% of the RDA for zinc (essential for healthy skin, the immune system and the reproductive system). Oily fish are also a great source of omega three fatty acids important for a healthy heart and circulation.
- Green leafy vegetables – such as cauliflower, cabbage, broccoli and Brussels sprouts – are a good source of vitamin C and beta carotene, which is vital for a healthy immune system. And they contain folic acid and iron, important for healthy blood.
- Baked beans – providing lots of filling fibre and B vitamins important for energy release, baked beans help to keep hunger pangs away for longer because they release energy slowly.
- Cantaloupe melon – one of the few really good fruit sources of the antioxidant beta carotene and the most nutritious melon having three times more vitamin C than watermelon or honeydew melon.
Weekends are for relaxing and celebrating after a long and hard week at work and being a slimmer shouldn’t spoil that! If it’s a big old shopping spree with mates that you’re up to this weekend, these tips will help you shed your worries and still achieve a fabulous weight loss.
Spending Saturday in town can be a real minefield for us slimmers. Beleagured by fast food outlets we’re tempted to grab something quick and hassle free which ends up scuppering our slimming campaign and healthy eating lifestyle faster than a shopaholic in a shoe sale! If shopping is one of your danger areas, here’s some tips to take along with you on your next trip.
- Don’t walk past the jacket potato van, pause to have a look at the menu. On an Extra Easy or Green day choose a huge jacket with baked beans. Ask for your spud without butter and the whole thing is completely Free!
- For a ready-made snack on the go, Marks & Spencer or Boots often have healthier options. Go for salad pots (without dressing or croutons to make it low-Syn), sushi packs, or sandwiches made from wholemeal bread. (Deduct 6 Syns from the sandwich by taking the bread as your Healthy Extra ‘b’ choice). Free fillings like ham, chicken or tuna without the mayonnaise will keep the Syns low. Planning ahead is key, and SW members can take advantage of Syns Online to be prepared for the healthiest snack options when hunger strikes!
- Fast Food doesn’t have to be high in Syns. If you’re dragged into a burger bar (kicking and screaming – we know!) relinquish your Burger King Whopper (30½ Syns) for Chicken fillet strips (3 pieces are 6 Syns on Original/Extra Easy) and a Garden Salad with no dressing (Free). Swap your McDonald’s Big Mac (25 Syns) for a grilled chicken salad without Caesar dressing and croutons (2 Syns on Original/Extra Easy, 8 Syns on Green).
- And. . . . just think of all the Body Magic you’ll be indulging in walking around all those shops. . . .
Easy when you plan ahead. . . . Christmas Shopping doesn’t have to be a chore when it comes to slimming!
Just right for celebrating Bonfire Night, this warming classic hotpot is tasty, filling and delicious on a cold winter’s night! Lamb is a tender meat and it’s gorgeous in this hearty hotpot. It’s a perfect Free ingredient that will warm the cockles!
Prep time: 10 minutes
Cook time: 1 hour 50 minutes
Syns per serving:
- Green: 11.5*
- Original: 7.5
- Extra Easy: 1
(*Add 6 Syns if not using lamb as a Healthy Extra)
794g/28oz medium sized potatoes, peeled and cut into 5mm/¼in thick slices
salt and freshly ground black pepper
2 tsp chopped thyme leaves
908g/32oz lean fillet of lamb, cut into bite-size pieces
2 large onions, peeled and very thinly sliced
2 large carrots, peeled and sliced
568ml/1 pt lamb or beef stock
1 level tbsp lamb or beef gravy granules
steamed greens or cabbage to serve
1. Preheat the oven to 180ºC/Gas 4. Line four individual casserole dishes with a layer of the potatoes. Season well with salt, pepper and half of the chopped thyme.
2. Layer the lamb, onions and carrots on top of the potatoes, seasoning well with salt, pepper and the remaining thyme. Finish with a neat layer of potatoes overlapping each other.
3. Mix the stock together with the gravy granules, if using, and pour into the casserole to come to the bottom of the layer of potatoes. Season well.
4. Cover the casserole dishes with foil and bake in the oven for 1½ hours, then uncover and cook for another 15-20 minutes until the potatoes are browned and crisp and the meat is tender. Serve immediately with steamed greens or cabbage.