Winning ... at weight loss - Summer 2021

WINNING! at weight loss

+ Decandent Desserts Summer Cocktails Confused About Carbs

S u mme r 20 21

Get Your Glow On

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Table of

Content

Welcome Nothing feels better than healthy and happy!

Eating what you love, when you love it, how you love it is what

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Forget the fads

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Start the Day

Scottish Slimmers is all about. Whether you are cooking for a family, living with a partner or on your own, our Eating Plans help you achieve your weight loss goals with great-tasting, healthy meals.

Scottish Slimmers exists to help create better, healthier eating habits. With a focus on people who want to lose weight, our promise is that we will make you feel better about yourself.

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Decadent Desserts – all less than 300 calories!

We have an emotional connection with our community, who trust our plans and programmes to support their life changing journeys with empathy and understanding.

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Lighten up and Ditch the Guilt

Scottish Slimmers has been promoting nutritious and healthy food as the best way to lose weight for more than 40 years, so we’re delighted you’ve chosen this path and our approach to getting the results you want.

For more information about Scottish Slimmers visit

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Success Stories:

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Success Story: Donna Duguid

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Get your glow on

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Confused about carbs

Fiona Mckay

www.scottishslimmers.com FB @scotslimmers Tweet @scotslimmers Insta @scotslimmers Published by Scottish Slimmers Limited © BestYou (Wellbeing) Limited 2021

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“

In reality you might budge the scales by a few pounds, but this weight loss is almost guaranteed to be temporary; more often than not, these fads result in even more weight [being] gain when you stop .

Despite half the population on some sort of ‘diet’ or consuming the latest weight loss miracle, it might be surprising to see that obesity rates continue to climb… unless it’s simply that these so-called weight loss miracles are ineffective or unsustainable.

We checked out a few plans and potions that popped up on social media recently:

Keto Plans The Ketogenic or ‘keto’ diet is a low – sometimes no carbohydrate diet that focuses on getting the body to a state of ‘ketosis’ where the body burns fat at a higher-than-normal rate. This diet is based on consuming mainly proteins and fats, with some vegetables, little fruit and carbohydrates minimised or discouraged altogether.

More important for a healthy balanced diet, is consuming a variety of foods in the right proportions, to ensure you are absorbing the correct minerals and nutrients; by cutting out carbohydrates you could be compromising your health.

Juice or tea-based programmes promise to cleanse the body whilst shifting excess weight. However, the result of these may be the loss of a few pounds on the scales, and your bank balance, but typically, as soon as you returning to eating solid food, the weight will creep back on.

Diet Pills There’s no doubt, the promise of extreme weight loss with minimal effort is tempting, from simple appetite suppressants, caffeinated pills, to simple laxatives, fat burn and “carb blockers”. However, these highly endorsed and at times eye-wateringly expensive pills are often ineffective and can be dangerous, often containing extreme levels of stimulants known to increase the risk of heart attack or strokes.

Warning Signs »

Rapid weight loss. If a plan promises losses of more than 2-3 pounds per week, be cautious.

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Eliminating foods. Plans that exclude entire food groups, such as carbs, are unhealthy.

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Rigid rules. Expensive meal replacement products or eating only one type of food is not sustainable.

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Severely restricted calories. Anytime you severely restrict calories you will lose weight, but this is unhealthy. Calories are the fuel your body needs to function.

Meal replacement shakes Total diet replacement (TDR) programmes are not new and are perceived as being a successful way to drop a dress size quickly but, following a mostly liquid diet of fewer than 800 calories per day, can have a negative effect on health.

Quick Fix – Dream or Nightmare?

Almost all fad diets fail - a bold claim that’s sadly true.

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e’re a nation of dieters – 29 million Brits attempt to lose weight each year - and the weight loss industry is now worth an eye-watering £270 billion, so it is no surprise that companies are jumping on the weight loss bandwagon.

Every day we see advertising for products or programmes promising fast weight loss but promises of half a stone losses – or more- in 2 weeks probably are too good to be true. The latest weight loss miracle is always just around the corner, promising ground-breaking ways to shift stubborn pounds, lose the “baby weight”, achieve a flatter tummy, or get in the best shape of your life.

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With any diet or programme where the number of calories consumed is dramatically cut, the metabolism starts to slow down as the body gets used to surviving on fewer calories.

When food is reintroduced, dieters are susceptible to faster weight gain.

There has been some research conducted with people with a BMI more than 30 and who need to lose weight quickly for medical emergencies, but this hasn’t been adopted or endorsed by the NHS.

Juice or Tea Cleanses Typically associated with ‘detox’ and ‘purifying’, these typically marketed to people seeking to refresh and revitalise mind and body. What often makes these attractive is the rapid weight loss achieved from a ‘juice cleanse’ or ‘juice detox’.

The human body naturally cleanses and detoxifies itself; our livers, kidneys and intestines remove toxins and excrete them

Fad diets are attractive because they seem to promise something we all want: an easy way to lose a lot of weight; we’d all like a quick fix! And plenty of diets promise that, advertising results that sound, and usually are, too good to be true. When you’re losing weight and creating a healthier lifestyle you shouldn’t be parting with money for “fat burning” pills, detox teas, or meal replacement drinks.

Effective and sustainable weight loss plans need only three ingredients: 1.

eat more fruit, vegetables, beans and pulses,

2. limit processed or high fat / high sugar products, and 3. increase activity levels.

Bingo! A healthy weight loss with Scottish Slimmers is 2-3 pounds/ 1kg per week and, at this rate, you can expect results through changes that will last a lifetime. Your body and your bank balance will thank you. winning !...at w eig ht los s

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A Cracking GOOD START TO THE DAY

We all need a good start to the day, even better is one that starts with a simple, uncomplicated breakfast. And a recent UK study of dieters showed a 61% greater reduction in BMI and 65% greater weight loss consuming a 2-egg breakfast, five days each week.

Eggs provide a good balance of quality protein and as well as a useful source of vitamin D, the sunshine vitamin we’re often lacking, so a breakfast of eggs is a filling and sustaining way to start the day that needn’t take longer to prepare than toast or cereal. The dense protein in eggs will keep you fuller for longer so you’re less likely to feel hungry and reach for the snacks mid-morning.

Eggs are an inexpensive source of high-quality protein, with more than half the protein found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk.

Eggs are rich sources of essential fatty acids and micronutrients, including selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

If you do prefer your breakfast in a bowl, add any nuts and seeds – our favourites are walnuts with pumpkin and sunflower seeds - to pack your porridge or cereal with goodness. Prepare your breakfast the night before, half a cup of oats stirred into a generous dollop of natural yogurt makes the base for delicious overnight oats – add raisins, 2 Scrambled Eggs berries or a drizzle of honey for a mouthwatering treat.

Serve with a small glass of fresh orange juice, rich in vitamin C, and your body has the best start to the day. And above all, you’ll avoid the blood sugar roller coaster, triggered when you skip breakfast and that has you reaching for snacks.

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Rise & Shine »

boil some eggs while you’re in the shower, add a couple extra for snacks through the day

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scrambled eggs can be cooked while your bread is toasting, for a nutritious toast topper

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when you have a little more time, poach the eggs then serve with ironrich spinach

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savour slices of smoked salmon folded into an omelette for omega-3 brain food.

Cals

CC | FG

Fat

Protein

202

8 |0

14g

26g

2 Poached Eggs

146

6|0

10g

12g

2 Egg Omelette

199

6|0

14g

23g

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Method: 1.

In a mixing bowl, add the flour, milk, vanilla and sweetener. Using a hand mixer, combine the ingedients to form a batter. It will be very runny.

2. Heat a non-stick frying pan on a medium flame and spray it with cooking oil.

3. Pour 3-4 spoonfuls of batter into the pan, and gently move the pan in a circular motion to spread the batter thinly in a circular shape.

4. Once the crepe is cooked on one side (1-2 minutes).

Flip it using chopsticks. Cook for 30 seconds and serve.

5. Serve, fold in half twice and top with the blueberries.

Blueberry Crepes Crepes are just fancy pancakes, but how not to love them? The French speciality is fantastic at all hours, it’s a lovely breakfast, a light and satisfying dessert, and it can even be dinner. That’s how versatile these thin cakes are.

C 8

repes are also easy to make. And although authentic crepes call for a special crepe-making pan and a few utensils, you can make decent crepes with a non-stick frying pan and chopsticks — and you know what? You wouldn’t be able to tell the difference.

Blueberry Crepes Recipe

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1 egg (50 g)

The best part about blueberry crepes? They’re low in calories, so you can enjoy them guilt-free.

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3/4 cup ( 94 g) all-purpose flour

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3/4 cup (177.4 ml) low-fat milk

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1 tbsp (12.5 g) Stevia

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1 tsp (5 ml) vanilla extract

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Cooking spray as needed

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1/2 cup (95 g) blueberries

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Mini Cheesecake Brownies

For the brownie:

Brownies are awesome; what’s better than a fudgy, moist brownie? Probably nothing. Still, cheesecakes are lovely as well, and they’re a classic, so they’re up there with brownies in the list of the most decadent desserts.

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ere’s an idea. Why compare one with the other when we can make brownies and cheesecake in the same baking tray? That’s what I call the perfect baking treat.

Sure, you’ll need to make the brownie and the cheesecake batter, but when you taste the result, you’ll agee it’s worth the extra effort. Here’s how to make mini cheesecake brownies.

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1 stick (113 g) of butter, softened

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2 eggs (100 g)

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1 tbsp (12.5 g) Stevia

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1/2 tsp (2.5 ml) vanilla extract

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3/4 cups (94 g) all-purpose flour

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1/2 cups (60 g) cocoa powder, unsweetened

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1/2 tsp (3 g) salt

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1/2 tsp (3 g) baking powder

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1 cup (160 g) chocolate chips

Method: 1. Add to a stand mixer the cream cheese, sweetener, vanilla and sour cream to make the cheesecake. Beat until smooth; add the egg and meat for 3-4 more minutes. Set aside.

FG 8 | CC 10

Mini Cheesecake Brownies Recipe

Serves 2 267 calories.

FG 8 | CC 10

What you need:

Serves 9 279 calories.

2. In a second mixing bowl, add the butter, eggs, sugar and vanilla for the brownie. Beat until soft and fully incorporated. Add in the dry ingedients: flour, cocoa powder, salt, baking powder and chocolate chips.

Incorporate.

What you need:

3. Preheat the oven to 350°F and spray a square 9-inch baking pan.

For the cheesecake: »

112 g fat-free cream cheese

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1 tbsp (12.5 g) Stevia

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1 tsp (5 ml) vanilla extract

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1/4 cup (61 g) sour cream

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1 egg (50 g)

4. Add a layer of brownie to the baking pan, top it with a layer of cream cheese.

Using a spoon, mix the two layers a little to create a swirl effect.

5. Bake for 25-30 minutes, check if cooked through by inserting a wood pick.

Bake for ten more minutes if necessary.

6. Let the brownies cool down before cutting them into nine even squares.

Enjoy! winning !...at w eig ht los s

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Chocolate Avocado Mousse What if I told you we’re having avocado for dessert? You wouldn’t believe it, but it’s true.

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vocados are more than guacamole material, they’re super handy, and they can take part in the most creative and healthy desserts. Read on and learn more about baking desserts with avocado and find below my recipe for a creamy avocado mousse. I promise it doesn’t taste like avocado at all!

Learn how to make a chocolate avocado mousse from scratch in just under ten minutes plus chilling time. It’s also low on calories, with only 261 calories per serving!

Creamy Chocolate Pudding

FG 8 | CC 10 Serves 4 261 calories.

Ice cream is the ultimate summer dessert. It’s also a fun midnight crave quencher and delicious at all hours. Ice cream, though, is not always all that healthy. And that’s too bad because if there’s something you want to repeat is ice cream.

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ell, there’s good news, you can make a no-churn, homemade ice cream that’s tasty and healthy with ripe bananas! That’s right, and the result is awesome.

Here’s all you need to make this four-ingedient easy ice cream at home to share with your friends and family. This is one you don’t want to miss!

Puddings are some of the most popular desserts out there, but they lost some of their popularity when the

What you need:

ready-mix versions hit the market. Let’s say it out loud; no delicious dessert has ever come from a box. That’s

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2 medium-sized avocados (340 g)

Banana Ice Cream Recipe

why today I’m sharing with you a recipe for homemade chocolate pudding.

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1/4 cup (30 g) cocoa powder

FG 2 | CC 10

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2 tbsp halfspoon

Serves 4, 242 calories

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1/4 cup (78 g) coconut cream, unsweetened

What you need:

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1/2 cup (80 g) chocolate chips

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nd if you think it sounds complicated, it isn’t. Actually, it takes around 20 minutes plus chilling time. The result is incredible, though — a creamy, silky and decadently flavourful dessert, and it’s under 300 calories! Read on and learn more about your new favourite chocolate treat.

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3 tbsp (22.5 g) corn starch

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1/4 tsp (1.5 g) salt

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2 tbsp (30 g) butter

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1 tsp (5 ml) vanilla extract

Method: 1.

Creamy Chocolate Pudding Recipe FG 8 | CC 10 Serves 4 286 calories.

What you need:

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Chocolate Avocado Mousse Recipee

Banana Ice Cream

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2 1/4 cups (531 ml) milk

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2/3 cup ( 133 g) sugar

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1/4 cup (30 g) cocoa powder

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In a saucepan, add the milk, sugar, cocoa powder and corn starch. Mix well.

2. Heat over a low flame for 10-15 minutes until it boils.

3. Remove from heat and add the butter and the vanilla extract.

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4 Frozen Bananas (480 g)

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1 cup (250 ml) whipping cream

Method:

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2 tbsp (30 g) nut butter

1.

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2 tsp (5 g) cocoa powder (or freeze-dried espresso)

Slice the avocado, remove the pit, and dice the flesh. Pour into a food processor along with the cocoa powder, sugar and coconut cream.

Pulse until smooth.

2. In a microwave-safe bowl, add the chocolate chips and melt them in 10-second pulses while stirring between the pulses until soft and glossy.

4. Let it cool down for 10-15 minutes, and pour the chocolate pudding into the serving glasses.

3. Scoop the melted chocolate into the food processor with the rest of the ingredients and incorporate.

5. Allow to cool to room temperature and cover each cup with plastic film. Refrigerate for at least 2 hours before serving.

4. Pour into the serving glasses, cover them with plastic film and refrigerate for at least two hours before serving.

Method: 1.

With a hand mixer, whisk the whipping cream until foamy and airy. Set aside.

2. Peel and chop the frozen bananas. Add them to a food processor along with the nut butter and the cocoa powder.

Pulse until soft and creamy.

3. Pour the banana mixture into a mixing bowl and fold in the whipping cream without over-mixing.

4. Chill in the fridge for 10-15 minutes before serving or store in a container with a lid in the freezer. winning !...at w eig ht los s

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Dinner:

Method:

Chicken Tikka Masala

1.

FG 5 | CC13 Serves 2 326 cals per serving You’ll need:

Typical Day on FeelGood Breakfast Fruity muesli FG 2 | CC 11 Serves 4 286 cals per serving You’ll need:

2 apples- cored and grated

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grated zest of 1/2 orange

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25 g walnuts

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150 g 0% fat Greek yogurt

1.

120 g porridge oats

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2 tsp clear honey

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100 ml unsweetened apple juice

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200 g berries

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200 ml water

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2 tsp sunflower seeds

50 g Basmati rice (dry weight)

3. Add the chicken and cook through, add the curry paste to the garlic, onions and chicken.

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200 g Chopped skinless chicken breast fillets

4. Add the chopped tomatoes and simmer for 15 minutes until the chicken is tender.

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200 g Canned chopped tomatoes

5. Serve with cooked basmati rice.

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20 g Tikka Masala curry paste

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100 g Red onions

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1 clove Chopped garlic

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1 tbsp rice bran oil

Put oats, apple juice and water in a bowl. Cover and leave to soak overnight.

Dessert: Chocolate & Raspberry Trifle

2. Before serving, stir in grated apple, orange zest, nuts and yogurt.

FG 8 | CC 11

3. Divide between 4 serving bowls and drizzle with honey, berries and seeds.

You’ll need:

Serves 2 290 cals per serving

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1 chocolate-covered mini roll

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2 tsp brandy

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150 g frozen raspberries

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200g chopped tomatoes

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150 g pot low fat custard

Carrot, Coriander & Sweet Potato Soup

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2 tsp Ground Coriander

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¼ tsp cocoa (optional)

FG 0 | CC4

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salt and pepper to taste

Method:

500 ml chicken stock

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3 carrots

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1 large, sweet potato

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2 leeks

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1.

Chop up all your vegetables into chunks.

2. Slip the leeks and the carrots in a large pan.

3. Add the coriander chopped tomatoes.

and

Method: 1.

Cut the mini roll into 6 slices and place 3 each in the bottom of 2 ramekins or glasses.

2. Reserve 6 raspberries for decoration and divide the remainder between the 2 dishes.

3. Sprinkle a teaspoon of brandy over the raspberries in each dish.

You’ll need:

12

»

Lunch

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2. Heat the oil in a pan. Then, finely chop the onion and crush the garlic, add to the pan and cook until golden brown.

Method: »

»

Serves 4 102 cals per serving

Cook the basmati rice following the instructions on the package.

the

4. Heat up the chicken stock (but do not boil) and then add it to the pan to to cover the vegetables by 1 - 2 inches.

5. Simmer until vegetables are soft.

6. Leave to cool. Once cooled blend until smooth or leave if you prefer chunky vegetables.

4. Divide the custard between the 2 dishes.

5. Put in the fridge for an hour or two so that the custard will seep through the raspberries as they defrost, and flavours will blend.

6. Just before serving, sift a little cocoa powder over the custard, if using, and garnish with the reserved raspberries.

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Dinner:

Method:

Lemon chicken with beans

1.

FG 0 | CC 9 Serves 4 225 cals per serving

2. Add the chicken breasts and cook for about 6 minutes until browned on both sides.

You’ll need:

Typical Day on Classic Checks

3. Stir in the beans and then add chicken stock, lemon zest, juice and herbs. Turn up the heat and bring to the boil.

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1 onion - chopped

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4 x skinned chicken breasts

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400g can drained

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500ml chicken stock

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Grated zest and juice of 1 lemon

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Few sprigs of oregano, tarragon or thyme

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Chopped parsley

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1 tbsp rice bran oil

cannellini

beans,

Breakfast

Lunch

Smoked salmon bruschetta

Loaded potato skins

FG 0 | CC 4

FG 0 | CC 7

Serves 2 110 per serve

Serves 2 181 cals per serving

Dessert:

You’ll need:

You’ll need:

Tiramisu

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1 tsp horseradish

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2 Medium potatoes

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50 g extra light cheese

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1 Ripe tomato (chopped)

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4 thin slices from a wholemeal baguette

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1 Spring onion (chopped)

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120 g smoked salmon

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30 g half-fat Cheddar cheese (grated)

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8 sponge fingers

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Chives or olives to serve.

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Salt and black pepper

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1 tbsp marsala

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75ml cold black coffee

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250g Quark soft cheese

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150g fat-free fromage frais

2. Scrub the potatoes and pierce them a couple of times with a skewer or fork before baking in the pre-heated oven for about 1 hour, until they are cooked and tender.

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½ tsp vanilla essence

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3 tbsp granulated sweetener

3. Halve the potatoes lengthways and scoop out most of the flesh (set this aside to use in another recipe).

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Grating of dark chocolate

Method:

Method:

1.

1.

Mix horseradish in a bowl with extra light cream cheese.

2. Season and mix well.

3. Lightly toast 4 thin slices from a whole meal baguette.

4. Spread the cream cheese mix over the toast, then layer the smoked salmon on top (approx. 30g per slice).

5. Add snipped chives or sliced olives to serve

Pre-heat the oven to 200 °C. Alternatively, cook in a microwave for approx. 8 minutes.

Spray a deep-frying pan lightly with oil and place over a low to medium heat. Cook the onion, stirring occasionally for 8-10 minutes until softened.

4. As soon as it starts to boil, reduce the heat and cook very gently for 15 minutes until chicken is cooked through and liquid has reduced and thickened a little. Add some ground black pepper.

5. Remove herb sprigs and serve, sprinkled with chopped parsley.

FG 2 | CC 6 Serves 4 150 cals per serving You’ll need:

Method: 1.

Break 8 sponge fingers into chunks and place in the bottom of 4 ramekins.

2. Stir vanilla and marsala into black coffee. Sprinkle coffee mixture over the sponge fingers.

3. Beat Quark and fromage frais until smooth then mix in sweetener to taste.

4. Divide mixture into 4 and spread over sponge fingers.

Grate over light covering of dark chocolate, cover and chill.

4. Mix the chopped tomato and spring onion with the grated Cheddar cheese and a little seasoning.

5. Divide between the potato skins and pop under a pre-heated hot grill for about 3 minutes, until bubbling and golden brown.

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Awkwardly, our bodies are genius at keeping an all-inclusive total of EVERYTHING we consume, whether or not it’s witnessed or logged in our journals!

If you are or have been a secret eater, don’t think you’re alone, what’s more important is to recognise the serious effect it will have on your weight loss results. And you’ll start to banish guilt forever.

No food is a sin Let’s repeat that… no food is a sin. The freedom to choose our favourite things is one of the reasons Scottish Slimmers’ eating plans make it easy to adopt healthy habits. Food is not sinful, we only cheat ourselves when we’re not completely honest about what we eat.

While it’s easy to get into bad habits, like grazing, it’s much more difficult to stop something that has become a mindless habit. Losing weight really is about eating the right quantities of the right foods, enjoying what you eat, and sticking to sensible, filling portions.

A “stuff now, starve later“ approach is unhealthy, unhelpful, and best avoided. Enjoy your meals along with the rest of the family without feeling deprived, or guilty. Enjoy your chocolate, pastry, crisps, or biscuits in moderation, track them in your diary and you will see results, and the more honest you are the better the results.

Drop The Guilt And Lighten Up One feeling we all share when we have a weight problem is guilt. And we feel guilty about all sorts of things our weight, size, shape, health - even guilty about the healthy food we eat. So guilty in fact that it’s not unusual to hear from members who eat in secret.

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ecret eating includes the “nibbles” or snacks when you are alone at home or in the car, disposing of wrappers in the hope that no-one will notice. Bolting down a bar of chocolate or bag of crisps on the way home from the shops, so that it’s finished before you get home.

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Top Tipples Single serve cocktails … or double up to share.

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Sunbreaker (driver-friendly)

Cuba Libra

CC 2 | FG 0

CC 4 | FG 0

Mix 85ml mango juice – or liquidise the flesh of half a mango - with juice of half a lime. Top up with tonic water and garnish with a slice of lemon.

Place ice cubes in glass. Pour over 45ml light rum and 1 tbsp freshly squeezed lime juice. Top up with cola and add a twist of lime rind.

Chicago Cooler (driver-friendly)

Bucks Fizz

CC 2 | FG 0

CC 4 | FG 0

Half fill a tumbler with ice. Add the juice of half a lemon.

Top up with 100ml each of red grape juice and ginger ale.

Pour 75ml unsweetened orange juice into wine glasses.

Top up with 75ml champagne, cava or sparkling white wine.

Ginger Punch (driver-friendly)

Caribbean Crystals

Mix equal parts of ginger ale with lemonade and pour over crushed ice. Stir in the juice of half a lime, a small pinch of cinnamon and ground ginger to taste.

CC 4 | FG 0 Mix 100ml pineapple juice with 25ml Malibu. Pour over crushed ice and top with lemonade.

Tip: Brighten still or sparkling with coloured ice cubes made with fruit squashes such as summer fruits is our favourite but try blackcurrant or orange too!

winning !...at w eig ht los s

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Healthier & Happier?

Challenge Accepted fter leaving school, I slowly started to gain weight and, for a long time, I tried to ignore it, convincing myself it didn’t matter, or perhaps wasn’t as bad as I thought. In truth it has always really upset me,’ says Fiona McKay from North Ayrshire.

It was on an adventure trip to New Zealand that Fiona realised her weight was an obstacle to the life she wanted.

‘I was looking forward to skydiving and was devastated to find that to everyone taking part had to be under 100kg, and I was simply too heavy.’

With her graduation ball, a big wedding and plans to visit Australia on the horizon, Fiona was not short of motivation to start her journey. ‘Over the last few years, I have overcome a lot and I decided my weight was to be my next challenge,’ said Fiona ‘It was actually my Gran who encouraged me to join Scottish Slimmers, her support was a great motivator, and I haven’t looked back.’

Fiona soon got into a routine of healthier eating habits and exercising.

‘With Scottish Slimmers, I have learned so much about my body and my food choices.

Of course, there have been bumps along the way, but I have a much better understanding of portion sizes and meal planning now.’

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Fiona says it’s not just her weight and appearance that have changed, ‘My sleep pattern is better, I’m more active and even my skin condition has improved. Joining Scottish Slimmers was the best thing I could have done for myself, and now I have a plan that’s healthy as well as easy to follow,’ says Fiona.

Losing weight has given Fiona the confidence to do anything she wants in life.

‘I know I have a way to go but I’m excited to take my Scottish Slimmers plan with me to Australia and continue my journey down under,’ beams Fiona.

winning !...at w eig ht los s

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losing weight

Is The Best Thing I’ve Ever Done!

‘If I’m honest, I have never been happy with my weight,’ says Donna Clothes size before:

Duguid, ‘ and now, looking back it was definitely a barrier to doing the

18/20

things I wanted to. I was so ashamed of my body that I would put off

Clothes size now: 10/12 3 stone 10.5lbs lighter

going on girly holidays or weekends away.’

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onna had seen it all and done it all when it came to dieting, ‘I had tried most diets but it wasn’t until a friend asked if I would be up for joining Scottish Slimmers that something just clicked. It’s the best thing I’ve ever done!’

Diagnosed with Graves’ Disease, Donna was prescribed steroids and her weight ballooned, ‘The steroids controlled the Graves’ but it meant I put on almost 6 stone! At first, I tried to lose on my own,’ explains Donna, ‘and I managed to lose 2 stone cutting out some things and exercising, but after that my weight just stuck. Nothing I tried worked and I knew I needed professional help.’

‘Joining Scottish Slimmers changed everything.

Something just clicked. It took a few weeks to get into the swing of a new way of eating but, after meticulously recording every morsel consumed, my new eating habits meant I was eating well AND losing weight!’

Donna found her motivation in creative ways too. ‘One of the best tips from Scottish Slimmers was using motivational jars and I thought, what a good idea,’ explains Donna. ‘I bought 2 jars and put pound coins in one of them – one for every pound I wanted to lose – and there were a lot! The other one was empty and, after each weigh in, I moved the equivalent number of coins for each pound lost into the empty jar.’

‘Every week, it was encouraging to see one jar empty and the other fill up. Then when I got to Target, I had a nice clothes fund to treat myself with!’

Reaching Target gave Donna another new focus, filling her time with boxercise, running and walking. ‘I turned fitness into a hobby, and now run most lunch times and then out doing something most evenings. I feel so much happier and a lot more confident. Life is good.’

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Get Your Glow On

Get Your Glow Habits

However much skin you dare to bare this summer, make sure that what’s on show is looking its best with our simple steps to sumptuous summer skin

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Get 8 hours of quality sleep per night

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Eat 5 portions of fruit and vegetables per day

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Do 20 minutes of exercise per day

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Drink 2 litres of water per day

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Have 1 mindful minute every day.

A good scrub Let’s face it, we spend more time under layers of cosy clothes and exposed to the drying effects of central heating than we’d like, so a good scrub is an essential start.

With a huge range of exfoliators, from cheap and cheerful to pricey premium brands for use at home, you’ll find one for every skin type. Or push the boat out and get a glow with a decadent spa treatment.

Drink up Moisturising your skin starts inside, with daily hydration keeping your skin soft and supple; aim for 2 litres (mostly water) every day and you’ll soon see the results.

Sleep Summer days often lead to clammy airless nights, but a good night’s sleep can be a dream ingredient to aiding your weight loss. Scientists recognise sleep as your body’s reset and recovery time, so aim for 7-8 hours each night to lower your stress levels and boost your energy.

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Hospital Consultant and Aesthetic Expert - Free consultations Injections for Wrinkle treatment | Nose re-shaping

Fake it until you bake it Moisturising is another must, and there are plenty dual-purpose skincare products that will give you a subtle colour before the beach tan kicks in. Even when there’s not much sun, finishing your daily shower with a self-tanning moisturiser will gradually build up to a healthy glow, without the aging effects.

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Y

ou want to create some healthy habits that will yield long-lasting results, right? And we quick fixes are at the end of the rainbow on the back of a unicorn! That being the case, the place to start is figuring out the small changes you can realistically stick to.

It’s all in your attitude!

Mistakes are not failures - simply lessons for future reference.

There’s always a choice, just remember how good you feel when you make the better choice.

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Food doesn’t have a brain - it can’t solve your problems.

You’re supposed to feel hungry before mealtimes!

Take pride in every step you’re taking – change is hard and we’re proud of you.

At some time or other, almost all who achieve their Target Weight wondered whether they could do it - but they did!

Create motivation by thinking about why you want to lose weight; it could be that you’d like to be healthier or to feel more confident? Your ‘why’ will provide a reminder when you feel less confident or lacking willpower; your “why” is fuel your motivation for the journey ahead.

Remember, when you think you’ve gone off track, simply enter everything you’ve eaten into your tracker, then close the day and start tomorrow with stronger resolve.

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Don’t ditch, switch!

Ten Top Tips

A small handful of plain, unsalted nuts – almonds, hazelnuts or peanuts - can have as much as 3g of fibre.

Replace cereals high in sugars for wholegrain cereals.

Add raisins, sultanas or cranberries and you’ve a sweet snack any time of the day.

Buy brown rice or wholemeal pasta instead of processed white varieties.

Wholewheat or bread with grains or seeds, from your local baker, will have fewer additives and will be packed full of nutrients.

Complex carbs are full of fibre as well as naturally occurring nutrients so consuming foods high in fibre gives that feeling of being full, contributes to a healthy digestive system and makes overeating less likely. You’ll get most benefit from choosing wholegrain varieties, multi-grain bread and potatoes with their skins on, for their fibre content.

Plain porridge with fruit provides a filling, slow release of energy.

Overnight oats, easily prepared in jars or sealed containers to grab and go.

Adding raisins, nuts, bananas or strawberries to any cereal.

A baked potato for lunch, eating the skin for valuable fibre.

Cut the sauce and increase the veg with some brown rice or pasta.

Look for seeded, wholemeal and granary breads.

Versatile brown rice can make the basis of a tasty salad with and chopped veg.

Cauliflower rice is quick, delicious and with 15% of the Checks of traditional rice.

Evidence from nutritional research indicates that the fibre found in wholegrain starchy carbs is good for our health. Wholegrain cereals will contribute to your daily intake of iron, fibre, B vitamins and protein, and a diet rich in fibre is also associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Confused About Carbs

C

onfused about carbs? It’s really no wonder. With headlines and articles giving the impression that “carbs are bad” many of us are confused about carbohydrates, although they play an important role for our health and to maintain a healthy weight. Even the word “carbohydrates” covers a wide category; not all carbs are equal so what’s key is recognising the type, quality and quantity of carbs in our diet.

Starchy foods in themselves are not fattening, our bodies turn these starches into sugars, and fibre into glucose, for the energy our bodies need to function. It’s the added fats – usually butter or oil – frequently used in cooking or serving that increases the calorie content.

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Grown & packed on Upper Dysart Farm, Lunan Bay, Scotland. The Stirling family are proud suppliers of the Aldi’s Natures Pick - 2 Scottish Ready Baked Potatoes. Parcooked to reduce cooktime with nothing added! A quick and healthy meal with little preparation. Just add your favourite filling!

Available in all Scottish Aldi stores.

Nutrient-dense foods often are lower in calories compared to other foods with fewer nutrients.

For example, fruits, vegetables, whole grains, lean meats, nuts, beans, seeds and certain oils are all considered nutrient dense.

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