As Autumn draws to a close, we start thinking more about comfort foods; the sort that warm and nourish and fit so well with snuggling up in front of the fire. One of the best comfort foods we know is garlic bread, and this month we have a fabulous low-carb recipe that fits right in with our weight loss programs

Mother’s day is has become quite a commercial event, but the intentions behind it remain true. Let’s take the time to thank our mothers, in person, over the phone, or by reflecting on the good times we shared. The enormous task of rearing children is often thankless, but as adults – and likely mothers ourselves – we can appreciate the sacrifices and love that helped shape who we are today. To all the mothers: Thank You.

Slimmer of the Year Finalist – Natasha H, Lismore, NSW

Lost 21.3 kilos & 71.5 cm

My journey all began when I made a decision for myself that I needed to change for the better. I was tired of feeling uncomfortable and embarrassed in my own body. I was also limited to what I could do, I couldn’t live life to the fullest and that really disappointed me, so I knew it was time for a change.

So I took the first steps; I signed up for Healthys. The best decision of my life!

I began the diet and exercise plan, however it was really hard to stick to the diet in the beginning, because cutting all the processed foods and sweet things out was really hard especially when that was what I was used to eating. However with the help of the Healthys team I learnt how to control these cravings and give myself the willpower to say no to those foods that were not good for me. Eventually I had no problem with sticking to the diet and it was great!

The exercise I love, it was hard but it wasn’t the same thing the whole time, which makes it easy to complete. I also really like how the intensity can be changed easily, so as you improve you can increase the intensity.

Through combining these together I was seeing results. I was so pleased with my progress and people were beginning to notice and comment. I felt great! I had so much support and encouragement from all the team at Healthys which made me even more determined to reach my goal.

Then things started to go wrong in my personal life, so I began going off my diet and eventually stopped going to the gym. I was going backwards because I allowed things to get in the way of my goals. It was an easy way out. I then found myself back at the beginning and I felt uncomfortable again and limited to the things I could do.

So I made a decision to not let anything get in the way of my goals no matter how bad things are: never give up!

This made me more determined than ever! So I began my journey back at Healthys with a new mindset. I stuck to my diet and exercised regularly not letting anything get in the way of my goals. I began seeing results and it is amazing, the feeling is wonderful and I never want to lose that feeling again. This is a way of life for me now.

Through this journey I have learnt a lot about myself and what I am capable of. I have also learned from my mistakes, as everyone has. I am so grateful for the support and encouragement I have received from everyone especially the Healthys team: I could not have got where I am today without them.

~ Natasha H~

Lose weight without losing your mind

How often have you looked at or started a weight loss program but been put off by how difficult it all appears? Counting calories, can’t eat this with that, nothing before this time or after that, severely restricting foods… it’s enough to drive the most intelligent and rational person around the bend.

So how can you lose weight without losing your mind?

1. Know what you want to achieve.

This might be how much weight you want to lose, the health concerns you’re treating, or fitting back into a favourite dress. If the goal is clear, it’s easier to remember and apply the strategies of your new eating plan.

2. Be prepared for ups and downs.

Striving for perfection and then condemning mistakes is no recipe for success. In most situations, this type of attitude leaves the person feeling as though they are a failure, which of course doesn’t help with long-term progress.

3. Surround yourself with supporters and cheer-leaders.

Too many people are reluctant to tell people about their weight loss goals, sometimes so they have room for private failure and other times because they’re embarrassed to admit they need to do something about the problem. Doing it alone is like running a marathon: the only way you’ll get to your destination is by sheer force of will.

Think about how good it feels when something goes right for you and other people know and congratulate you. You feel on top of the world. Instead of struggling by yourself, continually pushing yourself, let others know and allow their enthusiasm and support help you.

4. Adopt an eating plan you can live with.

The process of losing weight is temporary: at some point in the future you will stop losing and instead want to maintain weight. Those who reach their goal weight and then “go back to normal eating” find that their weight goes back to normal – their pre-weight-loss normal.

The strategy you use to lose weight must develop into habits you continue. There may be some minor changes, of course, as your goals change, but as a rule the habits that you develop while losing weight must become the habits of your life.

5. Make sure you have really simple guidelines to follow.

Losing weight doesn’t have to involve too much thought. Our Reset program is the simplest weight loss strategy: simply eat some protein, some fat, and some low-carb vegies at each meal. Add in protein-based between-meal snacks and you’re set.

Even if you have limited knowledge of nutrition, the Daily Planners outline all the foods in each macronutrient group (protein, carbohydrate, and fat): just pick one protein, one fat, and a few low-carb vegies and the meal is organised. Simple.

These five points allow you to lose weight and to feel great in both body and mind. For more information about how you can make your weight loss goal a reality, contact your nearest Healthy Inspirations centre.

The power of praise

What response automatically comes out of your mouth in response to the common greeting, “How are you?” Chances are you say “Oh, not bad.”

Not bad? Is that just a slight step up from Not good?

Even if we’ve had the best week, had lots of success, are feeling vibrant and healthy and in control, we still say Not bad. Why can’t we just be honest?

Imagine telling someone: “I have had the best week! I got a major project at work delivered ahead of schedule, my diet has been spot-on and I feel on top of the world, I booked a weekend away, and little Johnny ate his broccoli. How am I? I am sensational.”

We just don’t do this. We’ve somehow become socially conditioned to play down our successes and hide our failures. An honest display of our emotions is seen as weak or boastful or self-centred or another negative description.

What if, instead of playing down our successes, we celebrated them? The idea of the celebration, even if it’s just taking the time to give yourself a pat on the back or a small reward, is that it energises you to keep on going.

A small celebration is due any time a goal is met. The bigger the goal the bigger the celebration. So if you’re losing weight and reach a small ‘stepping stone’ in your journey, celebrate. Smile, shout with glee, tell your friends, buy a new pair of shoes. Ok, you probably don’t need more shoes.

Don’t worry about what other people think. Some will think you’re a show-off. Some will think you’re inspiring. Some will wish they were having the same success as you. The point is that you can’t control what other people think. What they think is a reflection of themselves, not of you or of your behaviour, so do what makes you happy.

The happiness you feel at expressing your emotions honestly, in the moment, powers you to work toward your next goal.

Healthy Recipes – Garlic ‘bread’
Serves 8

Ingredients

• 1 large head of cauliflower
• 4 eggs
• 2 cups grated mozzarella cheese
• 3 tsp oregano
• 4 cloves garlic, minced
• salt and pepper to taste
• 1 to 2 cups mozzarella cheese (for topping)
• 4 cloves garlic, minced

Method

1. Preheat oven to 220° C. Line a large baking tray with baking paper.
2. Roughly chop the cauliflower in florets. Add the florets to the food processor and pulse until cauliflower resembles rice.
3. Place the cauliflower in a microwavable container and cover with lid. Microwave for 10 minutes.
4. Place the cauliflower in a large bowl and add the eggs, 2 cups of mozzarella, oregano, garlic and salt and pepper. Mix well.
5. Separate the mixture in half and place each half onto the baking tray and shape into a rectangular shape.
6. Bake the crust for about 25 minutes or until nice and golden. Once golden, sprinkle with remaining mozzarella and minced garlic and put back in the oven for another 5 minutes or until cheese has melted.
7. Slice and serve.

CLICK HERE FOR MORE GREAT RECIPES

How many minutes?

Popular fast foods, snacks and drinks may be very tempting but give some thought to the number of minutes of exercise you will need to set aside, on top of your normal exercise, to burn off the extra energy they provide. Even a very small ‘treat’ can have a negative impact on your weight loss success.

Question: How many extra hours/minutes of activity does it take to burn off 1 slice (1/16th) of a Cheesecake Shop strawberry cheesecake?

Strenuous Aerobics: 29 minutes
Social Golf: 58 minutes
Energetic Dancing: 38 minutes
Jogging 8 kph: 29 minutes
Swimming: 38 minutes
Walking: 58 minutes