Weight Loss Guru

Flock Off

Tue, 08 Jul 2008 09:17:11 GMT

Hi there everyone,

Most of you know that one of the most important things I talk about is the voice in our heads that quacks away at us like a duck.

Our basic quality of life comes down to how we communicate with ourselves and what we say to ourselves. Our lives can improve so much by getting the duck to shut up, so the next time you find yourself giving yourself a hard time, say the mantra to yourself: "SHUT THE DUCK UP"

I hope you like the picture of the duck flying away because with a bit of work may be yours will too and you'll be free to enjoy your life more!
Download a really big version of the picture here.

Oh, and - here's an older post on the duck...

See you all soon!
Pete

Do You Like It Enough To Wear It?

Tue, 08 Jul 2008 07:12:45 GMT

If social pressures to eat have brought you down in the past and you find it hard to say “NO” it doesn’t matter. You’re free to make up a whole new set of rules for dealing with situations in the future. Your circumstances might not change, the people around you might not change. But you can change!

So why do we find it so hard to say NO when we are offered tempting food? There are few reason for this, one being that we don’t want to hurt other peoples feelings when they offer us something. Another reason is the simple fact that these foods taste great and give us a high. In the western world most people eat, not because they are hungry, but because food stimulates their senses and makes them feel good.

We're biologically driven to feel good and our brain seeks out pleasure. Food fits the bill for a lot of people a lot of the time and this is why so many waistlines are expanding. To help you, the next time someone offers you something and you are not hungry, stop for a moment and ask yourself the question “Do I like this food enough that I want to wear it?” Then picture this food on your thighs or on your backside. I am sure this will make you think twice and make it easier for you to say the magical word “NO”

Video Testimonials

Tue, 01 Jul 2008 21:10:48 GMT

Hi there everyone,

As you probably already know I have weight loss programme called www.petecohen.tv

It's been up and running for about eight months and during that time we have had some amazing results from people following it.

Recently we were able to get a few of these people together to film their testimonials about the programme. If you like, you can see this video here

Hope you enjoy,
Best, Pete.

Measuring your weight loss success

Mon, 23 Jun 2008 09:28:18 GMT

I am often asked by people who want to lose weight the best ways to measure their progress. The most popular measure is of course using the scales. I sometimes tell people that weigh themselves often that scales are for fish rather than weighing.

It’s important to remember that the scales don’t always give an accurate reflection of how you are doing. When you get on the scales, you’re not just measuring fat loss, you’re weighing everything else as well: muscle, bone, skin and water. Fat loss needs to be your primary focus and it should be a priority to actually increase your muscle and bone density. There’s a lot more to slimming than shedding fat. If you just shed fat, it’s very likely to creep back on again. If you want to be permanently slimmer you’ll have to replace some of that fat with energy-burning muscle.

Fat takes up to five times more space on your body than muscle, but muscle weighs a lot more so the scales won’t show that rapid reduction you’ve been hoping for. Remember that your weight can fluctuate from day to day for many biological reasons – and women, in particular, retain more fluid at some times of the month than at others. More important, even with modern scales it’s hard to be exact about your muscle mass and tone, or work out exactly what proportion of your weight is made up of fat, muscle or bone.

Over the years, I have seen hundreds of people, who have followed my weight loss programme, who couldn’t understand why their jeans were getting baggier when the scales didn’t register any change for, three, four, or even six weeks. The reason, of course, was that as they were losing fat they were gaining muscle, and the muscle they gained was heavier than the fat, it also took up much less body space.

When some people follow my programme they find that their weight can fluctuate a bit to begin with, especially if they have been yo-yo dieting. Some people start to lose around 2 pounds a week steadily right from the first week. While others will be two or three weeks into the programme before they see a consistent loss. This is absolutely fine – it took you a long time to gain the weight, so give your self time to lose it.

Check out my guidelines for measuring your weight loss success:

I suggest you weigh yourself no more than once a week.
Weigh yourself first thing in the morning before you eat or drink anything.
Weigh yourself no more than once a week to give your body time to respond.
Get yourself a good pair of scales.
Remember, the scale weighs everything! Just because your scale weight hasn't changed doesn't mean you aren't making progress.

Take Your Measurements

This is one of my favorite ways of tracking progress because it doesn't require any fancy equipment and anyone can do it. Taking your measurements at certain areas can give you an idea of where you're losing fat, which is important since we all lose fat in different areas and in a different order. Taking your measurements can help reassure you that things are happening - even if you're not losing fat exactly where you want just yet. Start by wearing tight fitting clothing (or no clothing) and make a note of what you're wearing so you know to wear the same clothes the next time you measure. Here's how to do it:

Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.
Chest: Measure just under your bust
Waist: Measure a half-inch above your belly button or at the smallest part of your waist
Hips: Place tape measure around the biggest part of your hips
Thighs: Measure around the biggest part of each thigh
Calves: Measure around the largest part of each calf
Upper arm: Measure around the largest part of each arm above the elbow
Forearm: Measure around the largest part of the arm below the elbow.

Record your measurements and take them once a week or once a month to see if you're losing inches.

Eyeball It

It may seem obvious, but don't overlook one of the simplest ways to track progress - how you look and how your clothes fit. You may want to take a picture of yourself wearing a bathing suit and keep it in your weight loss journal. Each month, take a new picture... you'll be surprised at how many changes you notice in a picture as opposed to just seeing yourself in the mirror. You can also use your clothes to keep track of your progress.

Use one or all of the methods above to keep track of how you're doing, keeping in mind that realistic goals are essential for your success. And don't forget, it takes time to lose weight so don't panic if you don't drop 10 pounds in a week. Most people don't see significant results for weeks or even months. If you're losing weight the right way, your progress will be slow and steady and your actual fat loss should be around 1-2 pounds in a week.

Weighting for Summer

Tue, 17 Jun 2008 10:32:21 GMT

Hi there everyone.

I have come up with a new survey to find out about how people's weight affects their summer holidays.
http://www.petecohen.tv/go/weight-loss-questionnaire/

I would really appreciate you taking the short bit of time that it takes to fill it in. We will be colating the results at the end of the month and be sharing them with you all.

Please could you ask anyone you know who wants to lose weight, even if it's just a few pounds to fill in the questionnaire.
Thank you so much.
:)

STRESS

Tue, 10 Jun 2008 15:32:45 GMT

Do you find that there are times in the year when you feel seriously overworked, that no matter how many hours you put in your in tray remains full? Does your energy dip and your home life suffer; you have no time for relaxation and you begin to feel under the weather? If so you are not alone. As the pace of life increases and our expectations rise the incidences of stress in our daily lives multiply. In this Sort Your Life Out chapter I will give you tips on how to identify and cope with stress.

In 2004, the Government announced that stress costs the UK economy approximately £13.5 billion each year through lost productivity and increased illness at work. And it’s estimated that 70% of visits to the doctors and 85% of serious illness is triggered or made worse by stress. It’s easy to see from these dramatic statistics that stress has become very common - but what exactly are we talking about?

The official definition of stress (as defined by the Health and Safety Executive) is ‘the adverse reaction people have to excessive pressure or other types of demand placed on them’. Or, as Dr. Frank Bond, senior lecturer in psychology at Goldsmiths College, London, said, stress is ‘dealing with a situation that we feel exceeds our ability to cope’.

But stress isn’t always a negative thing because we can experience good and bad stress.

Good stress happens when we have enough going on for us to feel motivated and slightly challenged: for example, the motivation to get out of bed and go to work; the drive to clean the house before friends come round so we can enjoy their company; or running for a bus so we can arrive at a party on time. Small stresses that have positive outcomes, like these, give us a sense of purpose and achievement.

Bad stress, on the other hand, is prolonged and results from not being able to resolve issues. The sense of hopelessness leaves us feeling overwhelmed and our body responds to this by producing the fight or flight reaction. You heart starts pounding and blood flows to all your muscles. You start breathing faster and you ca become hungry for breath because you can’t seem to take in enough air. Your body releases adrenaline and cortisol, which, in turn, release sugar into your blood to give you energy and prepare you for action. This is our body’s way of preparing for danger and it is designed to protect us – but this bodily system was designed to deal with situations that our ancestors came across, such as coming face to face with a wild animal! In cases like these, the fight or flight response is perfect because our automatic reaction is either to fight or run for our lives! But nowadays, the kind of stress we experience has changed.

The things that tend to cause stress nowadays – like work, relationships, traffic jams and burst pipes - don’t require a physical reaction, like fight or flight. So instead of fighting or running away, both or which are natural releases for all the adrenaline that gets pumped into our bloodstream, the body keeps it all inside and the side effects are both psychological and physiological ways. This plays havoc with our health, yet so few people seek out help on how to cope with stress.

A man who suffers or stresses before it is necessary, suffers more than is necessary
Lucius Annaeus Seneca

Many people describe themselves as ‘a stressed person’ but the truth of the matter is that we get stressed because we have learned to respond like this. Our brains do not know that stress is good or bad so we just behave and respond in the automatic way that our body is designed to do, which is to experience the fight or flight response. To override this, we have to learn to react differently and so we need to learn how to re-programme our minds and practise a different way of behaving.

Psychologists believe that it takes 21 times of repeating a behaviour for a new habit to develop; for example most people had around 20 driving lesson or swimming lessons until they could do it. So what you need to do to stop feeling overwhelmed by stress is to practise and repeat responding in a different way. Over the coming weeks follow our Sort Your Life Out Guide to dealing with stress

1. Why not to be stressed

The most common side effects of stress are: fatigue, headaches, insomnia, muscle aches, decrease in concentration and memory function, indecisiveness, racing or blank mind, confusion, loss of sense of humour, anxiety, nervousness, frustration, worry, fear, irritability, impatience, and a shortness temper. This is hardly an attractive list so isn’t it time you decided to change your ways?

2. Discover your triggers

Make a note of what makes you feel stressed. This will help you become aware of what triggers your reactions. Perhaps write down in a diary what happened around you and how you felt. After the situation has passed look back and ask yourself some simple questions. If the situation was happening again what could I do differently? How would this make me feel? What would the outcome be if I changed how I acted?

3. Do something different

Some people see being stressed as the norm and that that’s how they are supposed to b: they don’t think they have a choice. For example every time they find themselves stuck in traffic, their heart rate increases at they become tense and stressed. When they lumbered with an extra job at work, they moan and complain and find it hard to think straight. And if they have to go and stay with their in-laws they automatically get snappy with their partner and think about what a terrible time they’re going to have.

But we don’t have to accept our reactions as normal. You do not have to behave in a particular way because this is how you’ve always behaved; or react in the same way as everyone else. Your past actions don’t have to be your future actions. Just because your brain is used to doing something doesn’t mean you can’t teach it how to react differently – but first of all, you need to see that you have a choice.

If you’re in a traffic jam, you could put on your favourite CD and enjoy the music. If you’re given extra responsibility at work use it as a chance to learn something new – or even to ask for a pay rise. And you could think of how much it means to your in-laws to have family to stay. You can choose any of these reactions – in fact, the list of things you can choose to think or do is endless. You always have a choice.

When we do things like this for the first few times it can feel a bit strange; but if you practice you can learn how to choose your reaction rather than your reactions choosing themselves!

4. Sort out the good from the bad

Recognise what kind of stress you’re under. If you feel challenged but know that you can cope, realise that this is the positive form of stress. Accept what’s happening and maybe even change what you call this so that you make a clear distinction between negative and positive stress. Perhaps call it a ‘challenge’: a challenge stretches us but if you are well within your capabilities to deal with it then this will help you to develop and learn. It really is OK to be under a bit of pressure.

If you’re under chronic stress, however, then you will feel totally overwhelmed and will find it hard to find a way out. Also if stress lasts over a particularly long period of time, then you know that you have to address either the cause or, if you can’t do that, your response. You might want to consider even talking to a professional. There are now many people who are professional life coaches or counsellors that are experts at helping people sort their stress out,

5. Breathe deeply

Relaxation techniques and exercise have both been proven to help you minimise the risks of stress – and there is one particularly important factor that the two things have in common. When we are relaxed and when we exercise, we breathe deeply. By expelling our lungs fully, we get rid of the stale toxic air that often sits at the bottom of our lungs because most of us don’t breathe deeply enough. Breathing deeply also slows down our heart rate so we feel calmer and more in control. So next time you feel your blood pressure start to rise or your heart beating wildly, take a few moments to breathe deeply and slowly.

6. Clear your mind

Meditation has been clinically proven to reduce blood pressure, particularly in people whose blood pressure has been elevated by stress. Many people think that meditation means chanting or staring into a candle - but meditation is really about emptying your mind of unnecessary chatter. You only need to meditate for a minimum of five mins and you can do it in a number of ways: you can focus on your breath and count each ‘in’ breath for four counts and each ‘out’ breath for four counts; or you can imagine being in a beautiful relaxing place – real or imaginary; or you can listen to one of the many relaxation CDs available. Whatever method you choose, the key thing is to put aside your worries and concerns and focus on calm and positive thoughts.

7. Wish away your stress

If you need to feel confident in a particular situation, spend a few minutes thinking back to a time in the past when you did feel good about yourself. Close your eyes and imagine being back in that situation and make the memory as life-like as you can. See what you saw back then, hear what you heard and feel what you felt. By taking yourself back to that time, you’ll start to notice that you can feel that way again: so with that confident feeling, go and do what you have to do.

8. Chin up!

One great way to change what's going on inside your head is to change what you do with your body. When we feel low or ‘down’ we tend to look down. But when we feel upbeat, we tend to hold our head up high. It’s actually really hard to look up at the sky and feel down at the same time: try it and see. Now look up at the sky and smile. Doesn’t that feel more natural? It should do because looking up lifts our spirits. So next time you feel like you have the weight of the world on your shoulders, lift you chin up and smile! It’s simple – but it works.

In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive
Lee Iacocca

Think before you eat

Thu, 05 Jun 2008 09:17:43 GMT

In my last post, I was discussing the stuff we are made of and how important it is to eat food that helps our minds and bodies work to their optimum.

I know that, for so many people, this is easier said than done because as the pressures of modern day living increase, we can be left feeling squeezed from all directions. Many people respond to these pressures by reaching for food as a means of changing how they feel and a way of gaining an energy high. In a working environment, this may often be sugar or caffeine-laden, which can set in place an energy roller-coaster of highs and dips. If we use the motor car analogy, it is easy to ‘fill up’, but that doesn’t mean that we are nourishing ourselves. In essence, we are storing problems for later life.

Just because these products generate instantaneous energy and people use them, doesn’t mean they’re good for you. Relying on sugar doesn’t move you in the direction of generating energy from within. Sugar takes your power away by making you believe that you can’t do it alone. Before our minds became tainted with ideas of ‘good’ and ‘bad’ foods, we were able to tell what our body needed. I want to share with you a technique that will help you to regain this ability. Like any exercise, this needs to be practised until you naturally make healthy food choices based on your body's needs.

Think Before You Eat

First of all, think of a possible portion of food. Imagine smelling that food, tasting it, feeling it in your mouth and then imagine swallowing it.

How would this food make you feel half an hour after you’ve eaten it and then an hour afterwards?
What do you imagine this food looks like inside your body?
Does it give you energy or take energy away?
Do you feel tired or bloated?

If you think this is a food choice that your body needs and you think it will give you energy, put the item on to a mental list. However, if you don’t think this food will see you happily through the next few hours, then discard it.

Repeat the process with two or three other portions of food, or until you find something that feels right for you right now.

People who have used this technique over a period of time have found that they have rediscovered a better relationship with food and make better food choices.

You might also want to check out the 'Think Before You Eat' video resource from my weight-loss-program here at YouTube
See you again soon. Pete :)

The stuff we're made of... Could we be eating ourselves to death?

Mon, 02 Jun 2008 15:16:30 GMT

Did you know that each one of us is made up of roughly:

63% water
22% protein
13% fat, and
2% minerals and vitamins

And, did you realise that every single molecule in our body comes from the food we eat and the water we drink. So eating the highest quality food in the right quantities helps us achieve our greatest potential for health and vitality.

Yet among the big news stories of the new millennium was this: the number of starving people in the world is now roughly equal to the number of clinically obese people. But the irony is that many people in the developed world are actually eating less than they used to, so what’s going on?

I have seen, over the last twenty years or so, that the quality of food we’re eating has got worse and there is now more focus on highly processed foods. The people I see in my one-to-one clinics and in workshops and seminars seem to be more stressed and very inactive. It appears that we are more obsessed with how we look rather than what we eat.

The sum total of this behavior is that we are gradually eating ourselves to death and, believe it or not, many people who are overweight are actually suffering from the same condition as people who are starving. Yes, MALNUTRITION, The reason being that the processed packaged food is often so heavily refined that it’s lacking in the vitamins and minerals we need for our bodies to work well.

Just as the quality and type of fuel used in your car influences both the performance and longevity of the engine, so the quality and type of food you eat influences the health, performance and longevity of your body.

If your diet contains lots of packaged and processed foods then chances are you are missing out on vital nutrients - so it’s time to cleanse your body. Every single process that takes place in your body - including digestion, fat burning, thinking, breathing, walking and talking - requires vitamins and minerals.

When you eat fresh, natural foods, your stock of vitamins and minerals gets topped up: quite simply, when you eat well, your body works well.

As we lose touch with real ‘live’ food, it becomes harder to form the association with the vitamins and minerals in food and the realisation that we are alive because of them. Our body requires them to survive, so if we keep eating food that is lacking in them, our body’s stocks of these nutrients become depleted so we will start to malfunction and it will become increasingly harder to concentrate and process information. The body will have less energy and it will find it more difficult to metabolise food and burn fat. That’s why junk foods are often called ‘anti-nutrients.’ They literally attack your stores of nutrients and damage your health.

So commit to giving your body what it needs, including good food and plenty of activity, and I will help you along the way, giving you encouragement, support and guidance.

Until next time

12 Stone Lighter!

Mon, 26 May 2008 11:39:14 GMT

Here's some truely amazing feedback from Diane Stephenson - what a success story! Thanks Diane for sending this through and becoming an instant inspiration!...

DIANE WRITES: In August 2002 I finally started to get to grips with my weight issue. I’d either been overweight, or perceived myself to be, for all of my life and at that point weighed almost 24 stone.

My first step on the journey was to give up my major vice – chocolate. By having to think about what I wanted to snack on, as I couldn’t just grab for my automatic panecea to all ills. This meant I started to lose a little bit of weight and I joined a gym and started going 3 or 4 times a week.

In April 2003 my job was made redundant and I knew I would have more time available for a while, until I found another job, so I started working out with a personal trainer to make sure I was working in a way that would help me achieve my goals. I also had time on my hands and found a book that had been recommended to me called Slimming with Pete by Pete Cohen.
I found this book amazingly helpful – it was light, entertaining reading but also drove home some powerful points including:

Are you really hungry? For me this was really helpful as historically I was an emotional eater – angry, scared, depressed – chocolate would sort that out!!!?
Think about what you eat – don’t do something else at the same time. Since doing this I really notice that I eat much quicker when I’m watching TV than if I’m sitting at the table and putting my cutlery down.?
Avoid habitual eating – do you need to eat popcorn at the cinema because that’s what you always do?

There were many more helpful points but 5 years on these are what have stuck in my mind. I was always determined not to go on a diet – I knew I needed to eat in a more balanced and healthy way and stop obsessing about food, whether it was good or bad or, in eating it whether I was good or bad. I needed to learn that food is just that – it’s how we think about it that gives it so much power. There are very few foods that are “bad”, mostly it’s just about balance.

Pete’s book Life DIY is also really helpful from a goal setting point of view and helping to think about where you want to be.

Five years down the line I’m 12 stone lighter and far fitter than I ever thought I could be. I’ve run two half-marathons and run regularly, often for relaxation as I find it to be a great stress-buster. My average week includes running, spinning classes, Body Attack and Body Pump classes, Pilates, Tai Chi, horse-riding as well as working out in the gym.

The whole process has led to a passionate interest in health through food and I am currently studying for a diploma in Nutritional Therapy with the Institute of Optimum Nutrition with a view to helping others.

Diane Stephenson

P.S. Sorry i haven't been around much this mad month of May - so busy...
More blogging in June i promise!! :)

28 steps to a better life

Thu, 08 May 2008 09:42:05 GMT

Hi there everyone,

As you may or may not know the magic number for my weight loss programme is 28, as it takes about this number of times of doing something new for it to become a habit.

I have put together 28 steps to a better and happier life. Have a look through and see what you think;

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.

2. Sit in silence for at least 10 minutes each day.

3. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.

4. Play more games than you did in 2007.

5. Spend time with people over the age of 70 and under the age of 6.

6. Dream more while you are awake.

7. Eat more foods that grow on trees and plants and eat less food that is manufactured.

8. Drink plenty of water.

9. Try to make at least three people smile each day.

10. Clear clutter from your house, your car, your desk and let new and flowing energy into your life.

11. Don't waste your precious energy on gossip, OR issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

12. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

13. Smile and laugh more. It will keep the NEGATIVE BLUES away.

14. Life isn't fair, but it's still good.

15. Life is too short to waste time hating anyone.

16. Don't take yourself so seriously. No one else does.

17. You don't have to win every argument. Agree to disagree.

18. Make peace with your past so it won't spoil the present.

19. Don't compare your life to others'. You have no idea what their journey is all about.

20. No one is in charge of your happiness except you.

21. What other people think of you is none of your business.

22. However good or bad a situation is, it will change.

23. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

24. Envy is a waste of time. You already have all you need.

25. The best is yet to come.

26. Each night before you go to bed complete the following statements: I am thankful for __. Today I accomplished _.

27. Remember that you are too blessed to be stressed.

28. Enjoy the ride. Remember this is not Disney World and you certainly don't want a fast pass. You only have one ride through life so make the most of it and enjoy the ride.

Until next time, take good care,
Pete

Live in London this June

Wed, 23 Apr 2008 08:09:20 GMT

I'm coming to London for a unique, one-off live stage event …. and you’re invited!
Click here save £50 and find out more!

Make 2008 the year that you finally break the habits that are holding you back, conquer your fears, smash through those limiting beliefs and learn the techniques to help you to create the life you want!

I'm working with The School of Personal & Professional Development who invite you to attend my amazing one day workshop called “SORT YOUR LIFE OUT”

I've already helped thousands of people to create the life they want, through television work (GMTV's resident Life Coach and motivator for the past 6 years), working with sport stars (Ronnie O’Sullivan, Sally Gunnell, Ellen Macarthur, Arsenal Football Club) and corporate seminars (IBM, Royal Bank of Scotland, BAA, Thomas Cook). Now I'm teaching these same techniques and principles in Central London on 21st June – at a price that only just covers my expenses!

Admission is normally £99 +VAT for the day, but if you register before 12th May you can snap up one of our specially reserved half-price tickets …. Just £49 +VAT! At this price, I'm only looking to cover my venue costs. This has to be the most valuable seminar that anyone could attend if they really want to make 2008 a year to remember.

Click here to save £50 and book your place!

The Diets That Time Forgot

Fri, 18 Apr 2008 08:55:02 GMT

If you get a chance and want to see me on TV then check me out on Tuesday night on Channel 4 at 9:00pm, on the last of a six part series called. The Diets That Time Forgot.

Many people don't realize that diets are not a recent invention and in this unique historic experiment, nine volunteers spent 24 days testing the weight loss diets and fitness regimes that were popular in the late Victorian and Edwardian periods and the 'roaring' Twenties.

This six-part series examined which plan worked best. Is it the Banting diet, first published in 1863, the 'chew chew' diet of the early 1900s, or the first calorie counting Lulu diet, one of the best selling non-fiction publications of the 1920s? Tune in and see how they got on and how much weight they lost.

I work with the volunteers during the last few days of this unique experiment. I show them how to use the power of mind and hypnosis techniques.

Chicken Soup for the Soul

Mon, 14 Apr 2008 10:19:25 GMT

Hi there to you all,

There seems to be lots of people out there at the moment that are feeling under the weather so I want to suggest something to get you fighting fit as soon as possible; Chicken Soup.

I love chicken soup and it's one of the first things I ever remember eating, especially if I wasn't feel well. I love it especially when it's home made or even better made by my mum. It's nutritious, easy to make and delicious.

My mum used to go on about the healing powers of chicken soup and often referred to it as Jewish penicillin. But is it really an effective cure for the common cold?

Dr Stephen Rennard, a specialist in pulmonary medicine, put his wife's grandmother's recipe to the test. He concluded that chicken soup inhibits inflammation of the cells in the nasal passage, reducing the symptoms of a cold. Chicken soup also contains an amino acid that is similar to a drug used to treat some respiratory infections. Other doctors say that most soups promotes mucus secretions that "soothe sore throats and coughs, and trap bacteria".

What seems probable, however, is that while chicken soup doesn't cure a cold, it may alleviate some of the annoying symptoms that accompany a bug. At worst, the soup provides a hot, comforting meal and rehydration. So slurp up when you're feeling a little under the weather or you want a good comforting meal :)

So, I asked my mum to share with all of you, her very own recipe for chicken soup. Take it away mummy...

My Mum's Chicken Soup

Ingredients

Chicken: You can use a fat boiling chicken or packets of chicken wings or drumsticks and/or a whole roasting chicken.
2 large onions, quartered, with the skins left on (helps to colour the soup)
2 carrots in chunks
1 leek, sliced
Celery stalks & leaves cut in large slices
Parsley
2 bay leaves
Salt and pepper

OPTIONAL:

Turnips and/or parsnips
Sliced fresh ginger
Some strands of saffron (again helps to colour the soup)
A very small piece of shin of beef (ask your butcher) - this seems to give a "kick" to the final product

I do vary the recipe according to what I have in the house at the time and how I feel when I'm buying the ingredients. In this way, it never tastes the same - they say variety is the spice of life and I enjoy tasting the different ways that the soup turns out !

Put the chicken (and beef if used) in a large pot and add water to cover plus a bit more. Bring to the boil and remove any scum. Then add the vegetables and seasoning. Simmer, covered, on a very low heat for 2 1/2 hours, adding water if necessary.

If you are using a whole chicken, lift it out after about an hour, remove the meat so as not to overcook it and keep it moistened with a little soup for a second course. Return the carcass and bones to the pot and continue cooking for another hour or so. If you are using a boiling chicken, it needs at least two hours' cooking.

Strain the soup. If you want to remove the fat floating on the top, you can mop it up with kitchen paper or make the soup a day ahead and keep it covered in the fridge, then skim off the congealed fat with a spoon. Serve very hot, sprinkled if you like, with a little finely chopped parsley.

And if you really want excitement - try these:

Matzo Balls

2 eggs separated
75g. (3 oz.) medium matzo meal (most supermarkets stock this)
Salt

Beat the egg whites stiff. Fold in the lightly beaten yolks, then the matzo meal and salt, and continue to mix gently until amalgamated. Chill, covered for 30 minutes. Then roll into 2 cm (3/4 inch) balls and drop into plenty of boiling, salted water. Simmer for about 20 minutes. You will see them swell and rise to the top of the pan. Just before serving, heat them up, then lift them out and drop them into the boiling soup. If you try to cook the matzo balls in the soup rather than the water, they will soak up the soup and you will end up with far less soup than you had before !

Or you could buy a packet of Matzo Ball mix from a delicatessen or kosher grocer - then all you have to do is follow the instructions on the packet.

ENJOY!

London Marathon

Mon, 14 Apr 2008 09:44:53 GMT

It’s was the London marathon on Sunday and I was listening to the commentary on the radio. Did you know that the first one was 100 years ago and was run in London? Did you also know that the finishing time was around 2 hours 50 minutes. Last year at the London marathon, over 500 hundred people beat that time. It’s interesting how records get broken and people manage to do things that some people said where not possible. With a will to achieve and a desire to succeed anything is possible!

So can you break your own records and achieve what you want? Can you become slimmer, fitter and healthier? Can you break the habits that have held you back in the past? Of course you can, but always remember that you might need to be patient and you might make a few mistakes along the way. Stay positive, be happy and enjoy the journey.

Are We a Nation of Underground Snackers?

Mon, 07 Apr 2008 10:25:47 GMT

THE AVERAGE BRIT SPENDS 5 ½ MONTHS IN THEIR LIFETIME WORRYING ABOUT THEIR SNACKING HABITS!

I was recently asked to be a spokesman for The Fair Trade Nut Company. They wanted me to comment on their research that reveals Britain is a nation of ‘underground snackers'. The research shows that the average Brit spends an astonishing five and a half months in their lifetime worrying about these ‘indulgences’.

Snacking has become a well-hidden secret for the nation with nearly one in two (49%) of respondents admitting that they consciously choose to eat between meals when no one else is around. More than a quarter (27%) go a step further to conceal their covert snacking by hiding wrappers from loved ones.

It seems as a nation we have cause to worry; over two thirds of UK adults admit to regularly helping themselves to crisps, biscuits and chocolate between meals. The majority (84%) snack once or twice a day but a very peckish 12% snack three or more times a day.

Despite all the worrying and secrecy, snacking makes just a quarter of people happy, 32% said their between meal treats made them feel instantly guilty, a further 23% said it made them feel naughty.

It appears that the healthy eating messages we all see and read every day haven’t had the required effect. They have sent the average snacker underground, sneakily eating when no one is around with some even stashing their wrappers out of sight, rather than encouraging us towards healthier eating habits. The underground snackers make it even worse for themselves by worrying themselves silly about their diet. The truth is; there is nothing wrong with having a couple of snacks a day. But, if people want to lose weight and eat healthier then more of these snacks need to be a healthy protein-based snack like nuts, seeds, or fresh/dried fruit. By replacing your un-healthy snacks you’re giving your body an excellent nutritious boost between meals, which keeps you alert and energized, rather than the super-high followed by an energy-slump that you get from eating snacks that are loaded with calories, are often processed (packed full of nasties), and will spike your blood sugar levels.

The research highlighted that the main trigger to snacking is not hunger but boredom – nationally 51% of respondents claimed they reach for a quick bite when tedium gets the better of them.

It’s important to eat when you are hungry and not go for long periods without eating foods, as this causes our blood sugar levels to drop and our bodies then desire instant energy. These quick energy foods including; fizzy drinks, cakes, chocolates and crisps are so readily available and just too easy-to-grab in times of need. I suggest that you carry with you, or have to hand, snacks that will keep you satisfied and give you good energy and nutrients when you need them. I keep a mixture of nuts, seeds, and dried fruit in a little plastic container in my car and in my bag, and I always make sure I keep it topped up.

Remember to only eat small amounts of nuts at one time as they tend be high in fat. Also it’s best to go for the unsalted and un-roasted variety.

What's in your snack stash? Or do you admit to being an unhealthy 'underground snacker'?
And what about in the US? - Surely you're a bit more chilled-out about this sort of thing? Or not?

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London Marathon

Are We a Nation of Underground Snackers?

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