THE UK’S No1 SLIMMING MAGAZINE

JULY 2014 www.slimmingworld.com

Real-life cover Find your

star Megan
lost 2st 2lbs feel-great
‘Four months
to a fabulous
weight
Start now, see a
new me!’ difference in 7 days

‘We lost  stones’ Stick with it!

Smart tips for a
Success at 20, 30, 40, 50... slimmer summer

Stress-proof Sun, sea

your slimdown and spa
Feel more in control of everything Win a h o
to Spaliinday
wor th up
food lovers rejoice to
£2,000

43 pages of

light & luscious

10 ways
to sneak in
fitness

food
£2.75

Dive in and slim!

 eat amazing,
Enjoy the food you love – summer barbecues, picnics, delicious desserts –
feel
and lose weight beautifully! It doesn’t sound much like a diet, does it? That’s
because it isn’t! It’s Food Optimising, and it’s going to change your life.

deliciously different
’s fa vourite No other weight loss plan – not one – is more generous, more filling
the UK ay to or more satisfying. Food Optimising is easy, it’s effective, it’s
w *
flexible – you can enjoy hearty family favourites in portions that
se w eight satisfy your appetite. We promise you’ll never be hungry again.
lo
with you all the way
Because we know there’s so much more to losing weight than what
touching hearts, you eat, we support you on every step of your journey at our friendly,
changing lives for inspiring groups, all over the UK and Ireland. We’ll help you get to where
you want to be, and stay there – for life.
45 years

love SlimmingWorld

Great offers
scan or visit slimmingworld.com/summer throughout
for summer inspiration and to find your local
summer – ask ilins
group for deta
friendly group.

*More people in the UK choose to attend a Slimming World group each week than any other weight loss group.
amazing

slimmingworld.com
0844 897 8000
 In this issue
42
● on the cover

be inspired
7 ● Megan’s made up!
How student nurse Megan Jankowski lost more than 2st

8 Ready, set, slim!

Tools, tactics and treats to get your slimdown off
to the best possible start

12 ● Annie’s total body turnaround

Annie Danks lost 3½st and regained her health – now
she’s medication free and feeling fab at 50

19 ● Keep your motivation strong all summer long

Smart strategies to keep you on course all day, every day

20 ● Stress-proof your slimming

Feeling under pressure? Our expert guide will help keep
your stress levels – and your weight loss – under control

22 ● ‘I cheered myself up with takeaways’

Food-lover Ben Renshaw swapped comfort eating for
healthy eating and lost a fantastic 4st

27 ● Your summer-slim eating plan

Power up your pre-holiday slimdown in just one week

39 Over to you

27 
Your top Tweets and Facebook posts on how to make
weekends work for your weight loss

42 ● Letter to my larger self

Mum-of-three Kim Freshwater wishes she’d known how
much life would have to offer after losing 17st

look, cook, eat

52 World Cup winners!
Kick off a summer of slimming success with our trophy-
worthy recipes – they score high on flavour and low on Syns

62 Power lunches
Take a break and fill up on a pack-up with punch

65 Let’s go retro
After-school favourites get the grown-up treatment

71 Pick of the chips

Dipped in garlic mayo...the French way to enjoy fries

72 Stay on plan through Ramadan

Before sunrise and after sunset – lightened-up favourites
to help you eat healthily while observing Ramadan

79 Pimp up my ready meal

Add just four ingredients for a fresh-tasting supper

80 Food news
Put the latest Food Optimising finds on your shopping list

84 Snacking gets smarter

Got the munchies? Satisfy your grazing craving with our

72
Free and easy ideas

86 Sundae best
Chill out with our scrumptious low-Syn scooper-stars
 july 2014

8
be your best you
97 Instant sunshine
Colour-pop accessories

59
to brighten up your life

98 Your best hair now!

Flat? Frizzy? Sensitive scalp?
Never fear – your hair heroes
are on their way...

101 ● 10 ways to sneak in exercise

120
Get fitter while you get on with your day

102 ● ‘I’m much stronger inside and out’

Clare Harbison lost 6½st and weight-lifted her
confidence to a whole new level

105 The good news about diabetes

...is that Food Optimising and losing weight can
help you take control of Type 2

competitions & offers

36 Win a luxury holiday to Spain
Spend seven nights in Estepona, Costa del Sol
74
95 Win a spa break worth £1,000
...at Ragdale Hall Health Hydro and Thermal Spa

in every issue

52
5 From the editor
92 Subscribe & save!
108 Dear Margaret...
118 Are you our next
magazine star?
120 Last orders

info pages
113 The directory
114 Competition/
giveaway terms
& conditions
117 Recipe &
advertisers’
index

102
Cover credits Dress, £99, Début at Debenhams. Earrings, Little Black Dress.
Photograph: Paul Buller. Hair & make-up: Liz Kitchiner. Styling: Rachel Fanconi.
See p113 for stockists

SLIMMING WORLD 3
 from the editor

A nyone who knows me will tell you I’m

a bit of a worrier. I worry about my family,
friends and work and the 101 things I’m
either not doing as well as I’d like, or not
doing at all. In some ways this trait has served me well
Six of the best
Not sure what to cook
this week? How about
choosing one of these...

● Save on Syns with a fab

fakeaway: our Goan prawn
(attention to detail is important in magazines). But curry with rice and salsa
I also know that the associated stress of being anxious is just the ticket (p33)

isn’t great for my health and can be a major healthy ● Three cheers for Chicken
chasseur with Dijon mustard
eating/drinking/exercise saboteur. So I was very interested when our mash, a tasty World Cup
feature Stress-proof your slimming (page 20) landed on my desk. winner of a dish (p60)
Over the last month I’ve been making a conscious effort to put ● Minced beef savoury
pancakes will take you back
the advice into practice, from taking mini stress-breaks to scheduling
to school-day teatimes (p68)
‘worry time’ each evening. Although stressing isn’t an easy habit to
● Herby couscous and
break, daily techniques can make the difference. Whether you’re an chickpea salad is a super
habitual worrier or currently feeling overwhelmed by demands on filling lunchbox meal (p63)
your time, our stress-busting strategies could be just what you need to ● Serve up our extra-
special Fish tagine with
feel calmer and more in control of your weight loss, and indeed your life!
couscous – sumptuously
Elsewhere in the issue, if your slimdown goes into meltdown spicy and only 1 Syn (p74)
when the sun comes out, on page 19 we’ll show you how to keep ● Flavour-packed Turkey
your slimming cool. You won’t be on the sidelines, food-wise, with and bacon ranch wraps
will see off those night-time
our winning World Cup dinners, page 52. And who’d have thought nibbles the smart way (p85)
you can slim and eat sundaes, page 86? (Mine’s a Black Forest,
please!) We’ve got park-worthy pack-ups, page 62, and smart nibbles
to keep your snacking on track, too.
Whatever summer holds, we’re with you
all the way. And do let me know how you get
on with your worrying… elise wells, editor
PHOTOGRAPH OF ELISE: PAUL BULLER

Ruhina lost 5st, share her secrets on p72 Stay-slim strategies, p19 Scrumptious low-Syn sundaes, p86

Get in touch! Is there anything you’d like to see more of in the magazine?
Email us at editorial@slimmingworld.com, write to the address on p113 or call us on 01773 546 071

SLIMMING WORLD 5
 new beginnings

Megan’s
made up!
Megan Jankowski, 23, from Dalkeith, Midlothian, is studying
nursing at Edinburgh Napier University. She is 5ft 8ins tall
and weighs 10st 13lbs, having lost 2st 2lbs in four months at
Liese Collins’s Slimming World group in Easthouses, Dalkeith

my trigger moment My heart sank when my brother Clarke

asked me to be a bridesmaid. I so wanted to do it, but at 13st
and desperately lacking in confidence, I didn’t feel I could be
a bridesmaid he and his fiancée Lauren would be proud of. If I was
going to walk down the aisle feeling comfortable next to the two
other (slim and lovely) bridesmaids, something had to change.

my confidence crisis University life in Stirling had taken

its toll on my waistline. When I’d started my biology degree I’d
been outgoing and chatty – now I was reserved and unhappy.
I spent most of my time on my own, comfort eating, and would
sleep for hours just as a way of getting through each day.

my super group My mum is a Slimming World member and

suggested I give group a try. Liese, my Consultant, is fantastic –
full of encouragement and always on the end of the phone if I’m
ever feeling down or struggling to stick to the plan. Everyone in
my group is so supportive. We have our own Facebook page where
we share recipes and helpful ideas and tips for staying in control.

my takeout tricks My biggest downfall is my love of Chinese

takeaways, so I started making my own Food Optimising versions
instead using Slimming World cookbooks. I found I didn’t miss
the real thing at all. My low-Syn chow mein is legendary!

my self-esteem boost As the pounds dropped off, people

began noticing, and the more compliments I got, the better I felt.
As well as buying lots of lovely new clothes, I spent more time on
my hair and make-up, and generally started taking better care of
myself. By the time Clarke and Lauren got married in August 2013,
I was a size 10. I’ve never felt so happy and proud as I did when
I followed them down
the aisle in my beautiful
PHOTOGRAPH: PAUL BULLER. HAIR & MAKE-UP: LIZ KITCHINER. STYLING: RACHEL FANCONI

bridesmaid’s dress.
LOCATION: WWW.JJLOCATIONS.COM. MEGAN WEARS: DRESS, £250, VIRGOS LOUNGE
BRACELETS, LITTLE BLACK DRESS. RINGS, IVY NIXON. SEE P113 FOR STOCKISTS

my new direction
Having completed my
biology degree, I’m back
at university studying
something I really love –
and this time I know I won’t
be increasing in size. Food
Optimising has completely
changed my approach
to food – I tell everyone
I meet how amazing it
is! Two stones may not
sound like much to lose,
but it’s made a massive
difference to me. ●

SLIMMING WORLD 7
be inspired

THREE’S A TREND
The shops are packed with pretty
pastel clothes and the latest
statement necklaces partner them
perfectly. Floral, bejewelled or bold,
they glam up outfits in an instant

1 Eye-catching to the max!

A zingy cluster design
that really does say it
with flowers. (£55, Fiorelli)

#Hashtags of
happiness
Social media isn’t just a good place to find
out what celebrities have for breakfast – it’s
2 If you’ve more
dash than cash,
this bargain
floral number is a
also full of inspiring challenges and ideas winner. (£4, Primark)
to motivate you or boost your wellbeing.
Here are four ideas we’ve loved recently:
#100happydays This saw people posting
pictures of one thing every day (for 100 days)
that made them happy. The idea is that
looking for joy every day helps you to really
appreciate what’s good in your life.
ready,
set
slim!
#Pedometerwars If you’re tracking your
steps with an app or gizmo, use this hashtag
and post your daily total and where you
walked that day. You could even get the rest
of your group to join in…
3 Pack a punch in
aqua – stunning
worn over a grey
tee or plain sweater.
(£32, Oliver Bonas)
#Fragments Photographer Kamaly Pierre
posted a picture a day of a single body part
and named something positive about each of
them. It’s a great way to boost body confidence.
Feel-fab tips to add oomph to
#Seenonmywalk People Tweet the funny or
beautiful things they’ve seen while out walking.
your weight-loss journey
Start looking out for your own pics to post
and you’ll find your Body Magic time flies by!

It’s all about almonds You knew it anyway –

Recent research has shown
that, as well as being a good
source of vitamin E and essential
fatty acids, almonds can keep you
feeling fuller for longer – so you’re
less likely to reach for unhealthy
snacks. Even better, you can
have 20 as a Healthy Extra ‘b’
on Extra Easy and Green!
Long-term and now it’s official!
losing A new study has shown
that joining Slimming
World is the best way to lose weight and keep it
off. Researchers at the University of Birmingham
compared several group-based weight-loss
programmes over 12 months and concluded
that, in the long term, going to a Slimming World
group leads to significantly greater weight loss.

8 SLIMMING WORLD
6 triangles are a Healthy Extra choice
on all plans or just 1 Syn per triangle
 be inspired

3
reasons why fakeaway
summer can make Say howdy to our lighter take
slimming easier of the month on the American diner classic
Did you know that right now
is one of THE best times of
the year to lose weight? Here’s why:
Fruit and veggies taste their absolute
best. You won’t need to drown salad in
dressing or serve veg with a creamy
sauce – tomatoes are at their juiciest,
lettuce is at its crispest and fresh peas
are at their sweetest. Not to mention
those succulent strawberries…
Body Magic makes you happier! It’s
easier to exercise outside in summer
and studies have shown this gives an
even better mood boost than indoor
workouts. For optimum results, walk,
run or cycle in the park or near water.
You drink more often. It seems natural
to sip lots of water in summer. Not only
is it good for you (better digestion,
clearer skin), it stops you feeling thirsty
and mistaking it for hunger pangs.

Sharp shades
Nails Inc’s new Latex
Effect Collection
polishes dry to a matte
finish that looks and
feels like latex. We’ve
got our eye on the aqua
(Bermondsey High
Street) and hot pink Hot dog with melting onions
(Shoreditch High Street) SIMPLE 1 Preheat your grill to medium. Spray a frying pan
serves 4
shades, ready in about 25 minutes
with low-calorie cooking spray, add the onions and
cook over a low heat for 5 minutes. Add the stock
£12 each. Low-calorie cooking spray
(1 cal per spray)
and cook for a further 10 minutes, or until tender.
Drain off any liquid in the pan.
2 onions, thinly sliced
2 Meanwhile, grill the sausages for 15-20 minutes,
100ml boiling vegetable stock
ILLUSTRATION: HANNAH CLARK. ALL INFORMATION AND PRICES CORRECT

or until cooked through, turning halfway.

4 Sainsbury’s Be Good to
COMPILED BY HELEN FOSTER, KATE FENTIMAN & CHARLOTTE KEWLEY

Yourself Extra Lean Cumberland 3 Divide the lettuce, sausages and onions between
PHOTOGRAPHS: GARETH MORGANS, GETTY IMAGES. ALMONDS

Pork Sausages
each roll and serve with Slimming World chips (see
4 lettuce leaves
AT TIME OF GOING TO PRESS. SEE P113 FOR STOCKISTS

p31 for how to make them) and American mustard

4 x 60g wholemeal finger
rolls, sliced open
(½ Syn per level teaspoon). Or make Free mustard
by mixing 1 tsp mustard powder with 2 tsp water.
Syns per serving:
● Extra Easy ½* ● Original ½*
*Add 6 Syns if not using the wholemeal roll as a Healthy Extra
†Approx Syn saving per serving on a takeaway hot dog on
Extra Easy and Original

If you like this recipe you’ll love Slimming World’s Fakeaways,

available exclusively in Slimming World groups, priced £4.95 (€7.95).

SLIMMING WORLD 11
 Annie’s
total
body
turnaround
The stress of caring for seriously ill family members
took a toll on Annie Danks’s weight and health. Now 3st 8lbs
lighter, she’s bursting with energy and medication free

My life has hit some big bumps in the road over the years and
the stress contributed to my weight gain. It started when my
father-in-law broke his leg in June 2005. He’s my mother-in-
law’s carer, so I looked after them both while working full
time. Three months later, my daughter Leanne (who has had
heart problems since she was little) had a heart attack. I was now My health
desperate to take care of her, which meant I didn’t think and confidence
have improved
about myself. As I put on weight, my own health suffered
dramatically
and I would collect a carrier bag of pills from the chemist and I’m so
for high blood pressure, back pain and stomach problems. much happier

At my heaviest, I was a size 18 and my stomach was so bloated then I was

I looked as if I was seven months pregnant. And I was just so tired of being in
tired – tired of being in pain, of feeling miserable and not pain and feeling
miserable; I
recognising the person I’d become. Whereas I’d always been didn’t recognise
outgoing and bubbly, now I wouldn’t go out because I felt the person
uncomfortable and I wanted to hide. I’d tried diets in the I’d become
past, but my busy life made it impossible to stick to them.
Then a colleague at work joined Slimming World – I saw her
losing weight, while still bringing in big meals to eat on
her lunch break. It dawned on me there was a different way.

I lost 4lbs in my first week. It was a shock to realise that a

few simple changes to my eating habits could make such an
incredible difference to the way I looked and felt. I used

12 SLIMMING WORLD
 50 and fabulous!

‘‘
I’d collect a
carrier bag of pills
from the chemist
to treat my high
blood pressure,
‘‘
back pain and
stomach problems

SNAPSHOT
Production-line worker
Annie Danks, 50, has
four children and four
grandchildren. She lives in
Redditch, Worcestershire,
with her husband Nigel
Height: 5ft 6ins
Starting weight: 13st 6lbs
Weight now: 9st 12lbs

WEIGHT LOST:
3st 8lbs
Time to target: 11 months
Annie is a target member of
Denise Askew’s Slimming World
group in Redditch

SLIMMING WORLD 13
Weight loss =
health gain
Annie’s tablet free and
feeling better than ever
Stomach problems ‘I used to
get terrible bloating after eating
and took prescription sedatives
to calm my stomach. Only
weeks after starting Slimming
World, I was off the tablets.’

High blood pressure ‘This was

the second condition that
improved when I lost weight.
It’s great to know that my
blood pressure is back to
normal and I no longer need
to take any medication.’

Back trouble ‘I have spondylitis,

an inflammatory condition
that causes stiffness and pain
in my spine and it’s made
worse by being overweight.
I used to feel a burning
sensation after being on
my feet for just five minutes.
Now I’m able to run around
all day and not feel it.’

Asthma and allergies

‘I had expected my asthma
to improve when I lost weight,
but I’m amazed that eating a
healthy diet has meant my hay
fever is so much better, too.’

Feeling low ‘My weight made

me so miserable that I wasn’t
myself. Now my confidence
is back and I’m no longer the
quiet one hiding in the corner.’

Total turnaround ‘After feeling

unwell for such a long time,
the difference is amazing;
losing weight has been like
a little miracle cure!’

14 SLIMMING WORLD
 50 and fabulous!

to skip meals, then fill up on takeaways. All the white bread

I ate played havoc with my stomach, and I never trimmed the
fat off chops. Now I don’t really fancy ready meals, pastry
and Chinese takeaways any more. Instead, I start the day
with Weetabix with lots of fruit on top and milk, cinnamon
and nutmeg, or a cooked breakfast of grilled bacon, beans,
tomatoes, scrambled eggs and mushrooms. Lunch is a baked
potato cut into strips, with eggs and salad – my version
of egg and chips – and for dinner I’ll have something like
chicken, vegetables and potatoes, with Syn-free gravy.
I hardly ever snack as I don’t feel hungry between meals –
although I’ve always got a pear or a Hi-fi bar from group
handy in case I fancy something sweet.

I must drive people crazy talking about how amazing Slimming

World is – it’s true, though! I wish I could print ‘Feel Good,
Eat Well, Be Happy’ on a card and hand it out to everyone
who I think it could help. I’m so full of beans that I just want
people to feel as good as I do. I’ve encouraged my best friend,
my Avon lady, three friends at work and two women from
my local supermarket to come to Slimming World. And my
daughter Leanne joined so that she could lose weight before
her heart operation in April 2013. Our group is fantastic.
We’re a big family and anyone who feels upset gets a cuddle
plus lots of support and ideas from all the other members.

‘‘
At group, my friends and I are called ‘the naughty girls’!
We’re proof that you can lose weight and still have fun.
We always encourage each other to stay on plan, although
I did put on 4lbs when I went on holiday with the gang last
year. The following week, though, I got back on track, ate
as much Free Food as I could and lost 5lbs. Group is where
we share ideas on how to lose weight and have a life! At
Group is where
Christmas, for example, I was worried about hosting a buffet
meal for all my family. The other members gave me loads
we share ideas
of ideas for low-Syn foods, such as crustless quiches, and on how to
Free potato wedges. They were the first things to go, while
the shop-bought food was left uneaten!

I post regular updates on Facebook after group each week.

I put up all the awards, congratulate our fantastic Consultant,
Denise, and send a pick-me-up message to anyone who’s
‘‘
lose weight
and have a life!

struggling. All the girls comment and the conversation

keeps on going. People expect my write-up now and I’ve had
a few thank-you cards for helping people stick to plan,

‘How our Annie got her sparkle back’

Annie’s husband Annie’s daughter
Nigel ‘Slimming Leanne ‘When
World has given I was ill, my mum
me back the was always there
happy, fun-loving for me, even though
woman I married 11 years ago. I could see how tired she felt.
It has cost me a fortune in Now she’s lost weight she is
new clothes for her, though so much more energetic and
she’s worth every penny!’ she looks like a model. I call
her “My Beautiful Mum”.’
Annie’s friend
Wendy ‘I’ve known
Annie for more
than 20 years.
She’s always been
cheeky and since joining
Slimming World and losing
weight, she’s more infectiously
funny, bubbly, glamorous
and outgoing than ever.’

SLIMMING WORLD 15
50 and fabulous!

now I’m out

all the time.
I’m back to my
old outgoing
self and it
feels brilliant!

then I was so
unhappy with
myself I didn’t
want to leave
the house

ANNIE WEARS:
p13: Dress, £140,
Ariella at House
of Fraser. Shoes,
Dune. Bag,
LK Bennett.
Earrings, Freedom
at Topshop.
Necklace, Stella &
Dot. Ring, Diva at
Miss Selfridge
p14: Dress, £199,
Jaeger at John
Lewis. Shoes,
Dune. Earrings,
Diva at Miss
Selfridge. Necklace,
Dorothy Perkins.
Bracelet, Wallis
Left: Dress, £179,
Monsoon. Bag,
John Lewis.
Earrings, Dorothy
Perkins. Bracelet,
Stella & Dot

which is lovely. The support every member gets from the
group is so important. If for any reason you start to falter, it’s
spotted quickly so you can get back on track. I always pass
on the tip I use if I feel I’m losing control, which is to go to
my Food Diary and write everything down. It soon puts me
smallest size available. Not so long ago, I was so miserable
that I didn’t want to leave the house. Now, at weekends, we
ride to Wales, or even to France or Belgium, with friends.
It’s an amazing feeling to hit the road, though losing weight
has been my greatest adventure. I tell new members at
INTERVIEW: ANDRÉA CHILDS. PHOTOGRAPHS: BILL MORTON. HAIR & MAKE-UP: LIZZIE COURT

back on the straight and narrow. group it’s the best journey they’ll ever go on.

The Slimming World app is brilliant for finding Syn counts
on the go. And I love getting all the awards in group,
which bling up my books and make me want to do well!
I also find delicious low-Syn recipes in the cookbooks
and magazine. My spag bol tastes so much better now,
I’ve been at target for over a year – and it feels brilliant.
My health has dramatically improved, I’ve got much more
confidence and energy, and I’m just so much happier.
I gave up keep fit when I started working full time and caring
for my family when they were ill, so it’s great to have the
STYLING: CATHERINE KING. SEE P113 FOR STOCKISTS

and I enjoy making my own lentil soup and tikka chicken.
I could never have achieved this alone; Slimming World
gives me the support I need in so many different ways.
I love to go out on the motorbike with my husband Nigel.
He now jokes he can’t do wheelies any more because I don’t
weigh the back down enough! I used to have to wear
size-16 leathers and there was still a three-inch gap at the
front where I couldn’t do up my jacket; now I’m in the
energy to exercise again. I go to Zumba classes for a wiggle
and a giggle with my friends, I do a FitSteps fitness/dance
workout twice a week and I go swimming in the summer –
I just took a bikini on holiday for the first time in 16 years!
My aim now is to keep myself fit and healthy enough to carry
on riding pillion on the motorbike with Nigel when we go
on trips, to be there for my children when they need me and
to keep bouncing on the trampoline with my grandchildren.
And of course, I can’t let my gang of ‘naughty girls’ down! ●

16 SLIMMING WORLD
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 success strategies

Keep your motivation

strong all summer long
What is it about sunny weather that makes us throw caution to the wind when it comes to our
weight? Here’s how to handle those ‘oh, what the heck’ moments – and carry on slimming!
illustration: tania willis

Spur-of-the-moment scenario: World Consultant Sue Heathcote says: Spur-of-the-moment scenario:

You’ve got friends over, it’s a lovely
day and you fancy a barbecue
SUNNY-DAY SOLUTION: Barbecues often
take a while to get going – instead of
using that time to have a drink, nip
out for a few Food Optimising-friendly
supplies. Lots of Free Foods on Extra Easy
are delicious flame-grilled – from chicken
(skin removed before eating), lean pork
and lamb, juicy steaks and fish to corn
on the cob, mushrooms, courgettes and
peppers. If you have extra-lean minced
beef in the fridge, add finely chopped
onion and fresh coriander, season and
shape into hearty home-made burgers.
Chop up any spare veg and thread onto
metal kebab skewers and serve the whole
lot with a big bowl of mixed-leaf salad
with low-Syn dressing (see page 82 for
our five of the best!). For dessert, wrap
an unpeeled banana in foil and bake
on the coals until soft (4 Syns per small
cooked banana). Make a deep slit
through the skin and the fruit and enjoy
topped with fat-free natural yogurt, or
reduced-fat ice cream (1½ Syns per 25g).
‘You can swap a 99 ice cream (12 Syns)
for a Fab ice lolly (4 Syns) or a Mini Milk
(1½ Syns), or treat yourself to a stick of
candyfloss at around 3½ Syns a stick.’
Spur-of-the-moment scenario:
It’s been a long day in the office and
your colleagues are off to the pub
SUNNY-DAY SOLUTION: Keep a lid on the
Syns by making every other drink a diet
soft drink, and for your alcohol-based
tipples, sip smart with vodka and diet
cola (4 Syns per 35ml vodka), Pimm’s
and diet lemonade (4½ Syns per 35ml
Pimm’s) or a long dry white wine spritzer
(6 Syns per 175ml dry white wine topped
up with Free fizzy water and ice). ‘If you
end up eating out, too, give the high-Syn
cheesy chips from the bar menu a miss
and opt for lean grilled meats or fish with
a butter-free jacket potato and plenty
of dressing-free salad or veg,’ says
Consultant Donna Wade.
You’re at a wedding and feel like
letting your hair down
SUNNY-DAY SOLUTION: If canapés are
doing the rounds, wave aside anything
pastry based or saucy, and use the same
principle when you get to the buffet table:
go for the lean meats like ham, beef and
chicken (skin removed), salmon, hard-
boiled eggs, dressing-free salad and fresh
fruit, and pass on the sausage rolls, pies
or quiche and pizza. ‘If it’s a special event,
and you feel your usual 5 to 15 Syns is just
a bit too tight for comfort, chat with your
Consultant beforehand about the option
of switching to Flexible Syns,’ suggests
Slimming World Consultant Claire Ellis.
‘Work out how many Syns you think you’ll
need to enjoy yourself, set a limit and
stick to it. Keep counting and when you
reach that limit, stick to Free Foods from
then on. Then Food Optimise again as
normal the next day. That way, you can
have a brilliant time and stay on plan.’

Spur-of-the-moment scenario:
You’re at the seaside and longing for
fish and chips and ice cream
SUNNY-DAY SOLUTION: Protect your weight
loss by removing the batter from the fish
(a saving of 19 Syns for a big piece of
cod!) and have it with mushy peas for Free
on Extra Easy. Or, if you can eat in, order
grilled fresh fish with plain new potatoes
and salad or veg. Visit the shellfish stalls,
too, where you can pick up a pot of
WORDS: KAREN HIRST

prawns or seafood sticks and tuck in for

Free on Extra Easy and Original. And if the
kids are pestering for an ice cream and
you don’t want to miss out? Slimming

SLIMMING WORLD 19
 Stress-proof
your slimming
It’s toxic for your health and a major weight-loss saboteur. Here’s how to get your stress
levels under control and keep slimming when the going gets tough
H
ave you ever felt you’re
PRESSURE PO
in a catch-22 situation
when it comes to
‘I always seem to be
1
stress? So often, the
first things to go out
the window when you’re feeling
under pressure are healthy eating
and exercise. Yet eating well and
staying active are two of the most
effective ways of building up your
resilience to stress in the future.
So, given that one in five women
feels her stress levels are out of
control, and that stress is now the
top reason for taking long-term sick
leave, how can you break the cycle
and protect your weight loss when
you’re up against it? We identified
four common pressure points and
asked the experts for their top
strategies to help you stay on track.
20 SLIMMING WORLD
words: sally brown
INTS
waiting for something
to go wrong’
Worrying about what might happen in
the future, or torturing yourself over the
past, creates the same physical reaction
in the body as experiencing the event
for real. ‘Overthinking or ruminating can
become a habit,’ says clinical psychologist
Dr Jessamy Hibberd, co-author of This
Book Will Make You Calm (Quercus,
£7.99), ‘and it’s one that creates constant
underlying feelings of stress or anxiety.’
You may not even be aware that your
stress levels have gone up – until the
scales have stuck. ‘We know that stress
hormones encourage weight gain in some
people, especially around the middle,’
says Dr Jacquie Lavin, Slimming World’s
head of nutrition and research.
✓ stress-proof solution
Schedule some daily ‘worry time’ – set
aside 15 minutes in the evening when
you think about your worries. ‘It’s a way
of putting yourself back in control of
your concerns, instead of your worries
controlling you,’ says Jessamy. ‘If
something troubling comes up during
the day, tell yourself you’ll think about
that at “worry time”. Make a note of it if
it helps, then distract yourself by doing
some kind of exercise, reading a book
or phoning a friend,’ she suggests. When
‘worry time’ comes, take a pen and paper
and separate your worries into two lists:
one of the things you can do something
about, and one of those you can’t. Aim
to think of practical strategies to help
deal with list A, and remind yourself
there’s nothing you can do to influence
list B so it’s best just to let go.
2
‘I rely on stress to get
me through the day’
Not all stress is negative – a short-term
burst of stress hormones can be just
what you need in a tricky or challenging
situation. Stress was never meant to be
our default state, though, says Jessamy.
‘Chronic stress is very dangerous because
it can become so much a part of life that
you think feeling constantly uptight is
totally normal.’ Not only is it bad for your
health, it can be a major weight-loss
saboteur, convincing you that you ‘need’
to have that takeaway or extra glass of
wine to wind down. ‘It’s also easy to think
you simply don’t have time for Food
Optimising or Body Magic when you’re
under pressure – women especially will
move themselves right down their list of
priorities when they’re busy,’ says Jacquie.
✓ stress-proof solution
Taking mini stress-breaks throughout
the day will make you more productive,
and help keep you in control of your
eating choices, says Jessamy. ‘It’s
physically impossible to feel both relaxed
and stressed at the same time – like
sneezing with your eyes open – so
learning how to chill out is an essential
skill for everyone.’ Try this simple

breathing exercise whenever you feel
stress levels rising: put your left hand
on your chest and your right hand
on your tummy. Inhale for two seconds,
exhale for four seconds, and pause for
four seconds, breathing deeply enough
so your right hand moves more than
your left. Repeat. And while it’s fine to
plan your favourite treat for the end of
the day, take some time to calm down
first before you enjoy it. ‘If you really
savour your glass of wine or bar of
chocolate,’ says Jacquie Lavin, ‘you’ll
be less likely to reach for another one.’
‘I just can’t help
worrying what people
3
will think of me’
Being self-conscious about your size can
stop you doing all sorts of things – from
exercising and making the most of your
social life to enjoying new experiences
and taking on fresh challenges. It can
sometimes even stop you going to group
if you’ve had a gain. ‘There is no blame
at group – no one will ever judge you
for a gain. Members have a habit of
judging themselves, though, and feeling
unnecessarily ashamed for having
“failed”,’ says Consultant Dawn Breacher,
who runs Slimming World groups in
Shefford, Stotfold and Knebworth.
According to US research professor of
social work Dr Brené Brown, shame is one
of the most stress-inducing emotions.
So is it any wonder that, before long,
you’re fighting a powerful urge to
soothe those feelings with food?
✓ stress-proof solution
Slip-ups are a part of every
weight-loss journey, says Dawn.
‘The most successful slimmers
are those who’ve had gains
along the way and used them
as opportunities to learn
something about themselves.
So ask yourself, what can
I learn from this? What can
I do differently next time?’
And the truth is, you will
PHOTOGRAPH: GETTY IMAGES
never be able to control
what people think of
you. ‘In the end, it’s
what you think of
you that’s really
instant calmer
important,’ says Jessamy Hibberd. So
remind yourself on a regular basis that
you’re doing something amazing. ‘Keep
a list of all the reasons that you want
to lose weight and be healthier on your
One slip-up doesn’t phone so you can look at them whenever
you need to,’ adds Jessamy.
mean your weight
4
loss has failed, ‘I’m feeling out of
yet under stress control and it’s
it can feel like it. affecting my
So tell yourself how motivation to slim’
Feeling overwhelmed or that you don’t
well you’re doing – have time to do anything properly can
undermine your motivation to Food
often. It works! Optimise – after all, if it’s impossible
to get it perfectly right, why bother? ‘We
know that stress can change the way
we think, and make us more prone to
negative thinking patterns such as an
“all or nothing” approach,’ says Jessamy.
‘One slip-up doesn’t mean you’ve failed,
but when you’re under stress it can feel
like that.’ What you say to yourself really
matters, too – if you say ‘I can’t cope’
often enough, you’ll start to believe it.
✓ stress-proof solution
‘Exercise is one of the best ways to
reduce stress hormones, boost mental
well-being and help you feel more
in control of your life,’ says Jacquie.
‘It will help boost your energy levels,
too, which can become depleted when
you’re under stress.’ It may be the
last thing you feel like doing, but even
a 10-minute walk around the block
will help. As well as providing an
instant hit of calming hormones,
regular exercise helps the brain
become more resistant to stress
in the future, according to new
research. And taking one day at
a time and going back to basics,
like keeping a Food Diary, can
also help. ‘The truth is you
need Food Optimising more
than ever when you’re
under pressure,’ says
Dawn. ‘Staying in control
of your eating can
empower you and give
you the self-belief to
feel in control of the
rest of your life, too.’
SLIMMING WORLD 21
 SNAPSHOT
Ben Renshaw, 36, is a
Slimming World Consultant
with two groups in Eccles,
Greater Manchester.
He lives in Eccles with
his partner Jordan
Height: 5ft 11ins
Starting weight: 17st 7lbs
Weight now: 13st 7lbs

WEIGHT LOST:
4st
Ben is a member of Nicola
Culshaw’s Slimming World
group in Salford

22 SLIMMING WORLD

‘I
cheered myself
up with
takeaways’
Ben Renshaw turned to comfort eating after a sudden illness
left him at his lowest ebb. When he couldn’t get his old
jeans past his knees, he knew something had to change...
O
ctober 2012 should have been one
of the happiest times of my life –
instead, it marked an all-time low.
My partner Jordan and I had bought
a house together and were all set to
move in when I was taken ill and needed emergency
bowel surgery. I later developed septic blood
poisoning and a massive hernia. Seven weeks and
eight operations later, I left hospital with a temporary
colostomy bag and my confidence crumbling.
Walking more than a few steps was agony. I soon
turned to comfort eating to get me through the day.
I love food and I’ve always had a big appetite.
My idea of the perfect night is a dinner party
with good friends, free-flowing wine and plenty
of laughs. Prior to my illness, I was a manager for
a high-street pizza chain and regularly ate two
pizzas in a day – although the long shifts always
kept me on my toes. My size had fluctuated, but
I’d never had a serious weight problem before.
Now, stuck at home on the sofa while Jordan was
at work, I cheered myself up by studying takeaway
menus and planning what to eat next.
I didn’t notice the weight creeping up at first.
Because of my illness, I’d been wearing clothes with
elasticated waists anyway. As my health improved
and I could start to go out again, though, I tried to
squeeze into my old clothes and was horrified to
find I couldn’t get my jeans past my knees. I didn’t
man of the mag
look like me. I didn’t feel like me.
Something needed to change.
Even after a friend
recommended Slimming World,
I spent another month making
excuses not to go. I just couldn’t
face the prospect of not being able
to indulge myself and having to
turn down my favourite dinners.
Little did I know then that this
wouldn’t be the case at all. Finally,
in March of last year, I went along
to my local group in Salford, run
by the lovely Nicola. I was full of
nerves when I first got there, but the
atmosphere was buzzing and I soon
felt at ease. I was also relieved to
discover that I wasn’t the only man
there. There were at least five of us! then I put
off tackling
I still had no idea how much I weighed, so my weight
it came as a huge shock when I stood on the scales as I thought
and realised I needed to lose four stone. Everyone it would be
in group was so supportive and inspiring, though. all about
They gave me the determination to succeed. I met denial. How
wrong I was!
one wonderful lady in particular, Helen, who
said to me: ‘You’re in control of this. The only
thing that’s stopping you from getting what
you want is you.’ I really love that attitude, and
it’s something I like to share with the members
SLIMMING WORLD 23
man of the mag
of my own group, now that I’m a Slimming
World Consultant myself.
I threw myself into Food Optimising
from the start. I enjoy experimenting with
recipes and devising new ones. I found lots
of brilliant meal ideas on the Slimming
World website, and my group’s Facebook
page was a lifesaver. I started posting
details of everything I’d eaten and sharing the
now I can buy recipes and Syn values. It helped me to stay focused
trendy clothes
and in control of what I was eating. And when
and get into the
tight-fitting people began asking me for recipes and tips, it
impulse buys in made me feel great and spurred me on further.
my wardrobe It sometimes feels like the best-kept secret in
the world. I can still eat like a king every night.
BEN WEARS: I haven’t really had to change what I eat. I’ve just
p22: Jacket, £80; changed the way I cook. Instead of ordering an
shirt, £25, both Indian takeaway, I’ll make my own curry from
River Island.
Jeans, £29.99, scratch. Or, on the rare occasion we do have
H&M. Sunglasses a takeaway, I choose the lower-Syn options.
and belt, ASOS.
Shoes, Dune Less than nine months after joining Slimming
Above: Jacket with World, I reached my target weight. Amazing! For
pocket square and
bee pin, £60,
the first time in my entire life, I felt slim. My
Burton. Shirt and confidence soared as I realised I could buy trendy
chinos, £25 each,
River Island.
clothes off the rail and slip into all those tight-
Ring, Ben’s own fitting impulse buys that had been hiding at the
24 SLIMMING WORLD
‘I can still eat like a king
every night, I’ve just
changed the way I cook’
Here’s a typical Food Optimising evening meal at my
house... SW pork steaks and mustard sauce with roasties
and stir-fry veg; summer berries with a white chocolate
Options sachet mixed with toffee yogurt and quark, topped
with light aerosol cream; 250ml glass red wine
back of the wardrobe. We threw a party for Jordan’s
birthday and I didn’t even recognise myself in
a friend’s video afterwards. It took me a while
to realise this trim-looking man in skinny jeans
walking through our living room was actually me!
Meanwhile, I was approached to become a
Consultant. A couple of managers came along to
group one night and liked my enthusiasm. I was
more than ready for a new challenge, so I went
along to an opportunity event and was suitably
impressed. Following some fantastic training,
I dived headlong into promoting my new group.
I even drove round Eccles with my little Fiat Punto
covered in balloons – and it worked! I had 48 people
sign up within the first two weeks last September,
and there are now more than 100 regulars.
The great thing about Slimming World is
that there’s no judgement; we’re all in it together.
And we always have a laugh. No matter what the
scales say, we’re there to support one another. That
welcoming atmosphere at Nicola’s group really
helped me, so I’ve worked hard to create the same
environment at mine. I’m also very conscientious
about keeping the group’s Facebook page looking
fresh, so people can find round-the-clock inspiration.
I really enjoy getting to know people. When
new members arrive, I ask them to reveal what gave
INTERVIEW: JANE MURPHY. PHOTOGRAPHS: BILL MORTON. GROOMING: LIZZIE COURT
them the final push to come along. Then I ask them
to write it down on a postcard, which is pinned to
the Slimspiration board. A few months later, they
can look at it to remind them to stay focused or see
how far they’ve come. We’ve laughed and cried while
reading the cards on that board. One woman said she
STYLING: CATHERINE KING. SEE P113 FOR STOCKISTS
just wanted to be able to paint her own toes. Another
was advised to lose weight after being diagnosed
with Type 2 diabetes. So far she’s lost 11lbs and her
blood sugar levels have reduced significantly.
My life has changed so much – and now I’m
helping to change other people’s lives. I absolutely
love it! Ultimately, Slimming World isn’t about
restrictions and complications. It’s about real
food for real people. That’s why it works. ●

creamy chicken pasta, recipe p32
let ’s get started >>
✓ Tuck into 7 days’
worth of easy
and filling breakfasts,
lunches and dinners
and see results next
week! Simply follow the
days in any order, and
feel free to repeat any
you really love
This is a taste of our Extra Easy eating plan. To find
out about our other plans, ask at one of our warm
and friendly groups.
Your summer-slim
✓ When cooking,
trim all fat off
meats, and remove
skin from poultry. Use
low-calorie cooking
spray (1 cal per spray)
for frying – it’s available
in the cooking oils aisle
at the supermarket
slimmer day by day
eating plan
Power up your pre-holiday weight loss
and see the difference in just seven days
photographs: lara holmes
✓ Make the most
of hunger-busting
Free Foods. Free Foods
✓ Also enjoy
a portion of
wholemeal bread or
✓ Choose a Healthy
Extra portion of
milk or cheese each
✓ Foods that aren’t
Free have a Syn
value – treat yourself
are those you can eat in cereal each day. We call day, too. Pick from to around 10 Syns each
unlimited amounts and this a Healthy Extra and 350ml skimmed milk, day. Use these for extras
include nearly all fresh to keep things easy, 250ml semi-skimmed like ketchup (1 Syn per
or frozen fruit and veg; we’ve built your bread milk, and 30g full-fat or level tbsp), or favourite
lean meats, poultry and or cereal Healthy Extra 40g reduced-fat hard luxuries such as crisps,
fish; beans and pulses; into each day’s menu cheese. If having cheese, wine and chocolate.
cooked dried couscous, use skimmed milk in You’ll find an idea on
pasta and rice, and many drinks and count ½ Syn each page, or see your
fat-free yogurts. Swap (see right) per dash Food Optimising book,
sugar for sweetener and available in groups
pick diet soft drinks, too
SLIMMING WORLD 27

Monday
Breakfast
Smoked salmon hash: Chop onions
and new potatoes from a can, and
fry in low-calorie cooking spray
until piping hot. Add capers and
smoked salmon trimmings, heat
through and season well. Follow
with a fresh fruit platter
Lunch
Turkey sarnie: Grill turkey rashers
and use to fill 2 slices wholemeal
bread from a small 400g loaf
(a Healthy Extra) along with tomato
slices and lots of rocket. Top with
1 level tbsp extra-light mayo (1 Syn)
Dinner
Sticky pork with noodles
(see recipe right)
Total Syns: 1½
Sticky pork with noodles
SUPER SIMPLE 2 Place a large wok or frying
serves 4 pan sprayed with low-calorie FREE FOOD
ready in about 20 minutes cooking spray over a high SNACK
4 tbsp dark soy sauce heat. Add the pork mixture Graze on a
summery salad
1 level tbsp sweet chilli sauce and stir-fry for 3-4 minutes.
of cucumber
1 tsp Chinese five-spice powder 3 Meanwhile, cook the noodles and watermelon
4 tbsp tomato purée according to the packet chunks drizzled
with fat-free
600g pork fillets, all visible fat removed, instructions, drain and keep warm. natural yogurt
cut into thin strips
Low-calorie cooking spray
4 Add the stir-fry vegetables
(1 cal per spray) and water chestnuts to the pork
400g dried medium egg noodles and stir-fry for 3-4 minutes. Add SYN & WIN
300g pack crunchy stir-fry vegetables the light soy sauce and cooked Shake that
noodles and stir-fry for a further Monday morning
220g can water chestnuts, drained feeling with a
2 tbsp light soy sauce
2-3 minutes. Divide between Cadbury Dairy
4 bowls and serve. Milk Treat Size
1 Mix the dark soy sauce, sweet (15g, 4 Syns)
Syns per serving: at coffee time
chilli sauce, five-spice powder ● Extra Easy ½
and tomato purée together in
a jug. Put the pork in a glass
bowl, pour over the mixture
and toss well to coat.
Simple, tasty and
on the table in 20

Packed with
summer - fresh
flavours
Tuesday
Breakfast
Bangers ’n’ beans: Grill frozen
Quorn Low Fat Sausages and
portobello mushrooms, and serve
with piping-hot baked beans.
Munch on a bowl of fresh
berries while you wait
Lunch
Pea and mint soup: Put 1 finely
chopped onion, 2 finely chopped
celery stalks, 2 finely chopped
garlic cloves, 600g frozen peas
and 1 litre vegetable stock in
a saucepan and bring to the boil.
Reduce the heat to medium and
cook for 20 minutes. Add 6 tbsp
finely chopped fresh mint, then
blend until smooth with a hand-
held blender. Serve with a 60g
wholemeal roll (a Healthy Extra)
Dinner
Hot mackerel, new potato and
watercress salad with horseradish
dressing (see recipe right)
Total Syns: ½
slimmer day by day
Hot mackerel, new potato and watercress
salad with horseradish dressing
SUPER SIMPLE baking tray. Drizzle over half the
serves 4 lemon juice, season and sprinkle FREE FOOD
ready in about 30 minutes SNACK
over the chilli flakes. Bake for 15
600g baby new potatoes, peeled minutes, then leave to cool. Peel Spice up your
Tuesday pm.
450g (about 6) fresh mackerel fillets off the skin and flake the fish.
Chop carrots into
Juice of 2 lemons 4 For the dressing, put the onion, batons and dunk
Salt and freshly ground black pepper yogurt and horseradish in a in an Indian-style
yogurt dip made
½ tsp dried red chilli flakes small bowl together with the from fat-free
200g frozen peas remaining lemon juice. Whisk natural yogurt
150g red cabbage, thinly shredded lightly, then season to taste. mixed with curry
175g baby plum tomatoes, halved powder, lime
5 Boil the peas for 1-2 minutes. juice, salt and
100g watercress Drain and put in a large bowl freshly ground
with the cabbage and tomatoes. black pepper
For the dressing:
Toss and season, then add the
½ red onion, finely chopped
potatoes and watercress and
75g fat-free natural yogurt SYN & WIN
toss again. Spoon on to 4 plates
1 level tbsp hot horseradish sauce
and top with the mackerel. Off to a parents’
Serve the dressing on the side, evening straight
1 Preheat your oven to 220°C/ from work?
sprinkled with black pepper.
fan 200°C/gas 7. Line a baking A frothy grande-
tray with baking paper. Syns per serving: size Starbucks
● Extra Easy ½ cappuccino
2 Boil the potatoes for 20 minutes, made with
or until tender. Drain and thickly skimmed milk
slice. Return to the pan and cover. (4 Syns) will
keep you going
3 Meanwhile, place the mackerel without blotting
skin-side down on the prepared your copybook
SLIMMING WORLD 29
 Super healthy
and super quick
Wednesday
Breakfast
Cheat’s eggs benedict: Top 2 slices
wholemeal toast from a small
400g loaf (a Healthy Extra) with
sliced lean ham (all visible fat
removed), wilted spinach and
poached eggs. Dollop with 2 level
tbsp extra-light mayo (2 Syns)
Lunch
Houmous spud: Top a baked potato
with houmous made by whizzing
together drained canned chickpeas,
fat-free natural yogurt, lemon juice,
crushed garlic and salt and pepper
to taste; serve with a green salad.
Follow with a big fruit salad
Dinner
Speedy ratatouille with couscous
(see recipe right)
Total Syns: 2½
30 SLIMMING WORLD
Speedy ratatouille with couscous
SUPER SIMPLE 1 Place a large pan sprayed
serves 4 with low-calorie cooking spray FREE FOOD
V ✱ (ratatouille only) SNACK
over a high heat. Add the
ready in about 20 minutes Mix quark with
onions, aubergine, courgettes,
a little sweetener
Low-calorie cooking spray peppers and garlic and stir-fry and lemon zest.
(1 cal per spray)
for 2-3 minutes. Dollop over
2 onions, roughly chopped peach slices
2 Add the tomatoes, passata,
1 aubergine, roughly chopped and drizzle with
2 large courgettes, roughly chopped
vinegar and sweetener, season passion fruit
and stir. Cover tightly, turn the
1 red and 1 yellow pepper, deseeded
and roughly chopped heat down to low and simmer
4 garlic cloves, finely chopped for 15 minutes. SYN & WIN
400g can chopped tomatoes You’ve got
3 Remove the ratatouille from the friends round
400g passata with onions and garlic heat. Divide between plates and
for coffee and
2 tbsp balsamic vinegar scatter over the olives and basil. a goss...a Soreen
¼ tsp sweetener Add a twist of black pepper Lunchbox Loaf
(Original, 4½
Salt and freshly ground black pepper and serve with the couscous.
Syns each) will
12 pitted black olives in brine, hit the sweet spot
roughly chopped Syns per serving:
● Extra Easy ½
A small handful of fresh basil, to garnish
250g dried couscous, cooked according
to packet instructions, to serve

Thursday
Breakfast
Grab ’n’ go: Dip a banana in
a Müllerlight Vanilla yogurt and
follow with a Hi-fi Bar or two
Hi-fi Lights, available from groups
(any variety as a Healthy Extra)
Lunch
Work-lunch veg box: Fill a lunchbox
with rocket, halved cherry
tomatoes, gherkins, sliced roasted
red peppers in brine from a jar
and 2 grilled plain Linda McCartney
Vegetarian Burgers. Follow with a
couple of kiwi fruits – just slice off
the tops and scoop with a spoon
Dinner
Cajun chicken with chips and
coleslaw (see recipe right)
Total Syns: 1
Chicken and chips
with a spicy twist
Cajun chicken with chips and coleslaw
SIMPLE
serves 4
ready in about 1 hour
4 skinless chicken thighs
4 skinless chicken drumsticks
Low-calorie cooking spray
(1 cal per spray)
2 tsp Schwartz Perfect Shake Cajun
Herb & Spice Blend
Salt and freshly ground black pepper
2 corn on the cob, each cut into 4 pieces
A handful of fresh flat-leaf parsley,
finely chopped, to garnish
For the chips:
800g floury potatoes, such as Desiree
or King Edward, peeled and cut into
thick chips
For the coleslaw:
200g summer cabbage, thinly shredded
2 carrots, peeled and coarsely grated
1 small red onion, thinly sliced
4 level tbsp extra-light mayonnaise
slimmer day by day
1 Preheat your oven to 200°C/
fan 180°C/gas 6. Cut a few slits FREE FOOD
into the chicken thighs and SNACK
drumsticks and put them in Grab a fork
and dive into
a roasting tin. Spray with low-
a canned mixed
calorie cooking spray, sprinkle bean salad
over the Cajun spice mix, season tossed with
and toss. Bake for 25 minutes, cherry tomatoes,
basil and
then add the corn cobs to the
balsamic vinegar
tin, spray with more low-calorie
cooking spray and toss. Bake
for a further 25 minutes.
SYN & WIN
2 Meanwhile, boil the chips for An M&S Count
4-5 minutes, then drain, return to on Us Chocolate
the pan and cover. Lightly shake Mousse (70g
pot, 4½ Syns)
to roughen up the chips’ edges delivers a delish
and arrange on a baking tray
chocolate hit
in a single layer. Spray with and still leaves
you with Syns
low-calorie cooking spray and
to play with
season well. Bake for 20-25
minutes, or until golden.
3 For the coleslaw, mix together
all the ingredients in a bowl.
4 Divide the chicken, chips and
corn cobs between 4 plates,
garnish with the parsley and
serve with the coleslaw.
Syns per serving:
● Extra Easy 1

Friday
Breakfast
Fruit-topper muesli: 35g Jordans
No Added Sugar Muesli (a Healthy
Extra) topped with milk from your
daily allowance and chunks of fresh
peach, mango and apricot
Lunch
Spanish omelette: Spray an
ovenproof frying pan with low-calorie
cooking spray and fry finely chopped
red onion, sliced new potatoes from
a can and sliced roasted red peppers
in brine from a jar. Pour in beaten
eggs, season and sprinkle over
a pinch of dried thyme. Cook until
the base is set, then preheat your
grill to high and grill until cooked
through. Serve with a mixed salad
Dinner
Creamy chicken pasta
(see recipe right)
Total Syns: 1½
Creamy chicken pasta
SUPER SIMPLE
serves 4
ready in about 20 minutes
300g cherry tomatoes
Salt and freshly ground black pepper
3 sprigs of fresh thyme, leaves picked
350g dried spiral pasta
Low-calorie cooking spray
(1 cal per spray)
4 skinless chicken breast fillets,
cut into small pieces
200g chestnut mushrooms, sliced
1 courgette, thinly sliced
75g Philadelphia Light with Garlic
& Herbs
Finely grated zest and juice of
1 unwaxed lemon
A small handful of fresh flat-leaf parsley,
roughly chopped, plus extra to garnish
1 Preheat your oven to 200°C/
fan 180°C/gas 6. Put the cherry
tomatoes in a roasting tin, season
well, scatter over the thyme and
bake for 15 minutes.
2 Cook the pasta according to
the packet instructions, then
drain well and set aside.
Faff - free
Friday - night pasta
3 Meanwhile, place a frying
pan sprayed with low-calorie FREE FOOD
cooking spray over a medium- SNACK
high heat. Season the chicken For a speedy
and stir-fry for 6-8 minutes, or sweet fix, dip
apple wedges
until cooked through. Transfer in a Müllerlight
to a plate and set aside. Toffee yogurt
4 Spray the pan with more
low-calorie cooking spray. Add
SYN & WIN
the mushrooms and courgette,
Hooray, it’s
season and stir-fry for 3-4
Friday! Celebrate
minutes, or until lightly golden. with a Pimm’s
Return the chicken to the pan, (25ml shot, 3
add the roast tomatoes and Syns) and diet
cook for 1-2 minutes. lemonade, diced
cucumber, and
5 Put the Philadelphia in a small
fresh mint leaves
bowl and stir in the lemon juice.
Add to the pan with the pasta
and parsley, stir and season with
black pepper. Divide the mixture
between 4 shallow bowls,
garnish with the lemon zest and
remaining parsley and serve.
Syns per serving:
● Extra Easy 1½
 slimmer day by day

Tastier than
a takeaway!

Goan prawn curry with rice and salsa

Saturday
Breakfast
Sunshine crunch: Cut fresh apricots
into wedges, layer in a glass with 2
crumbled Weetabix (a Healthy Extra),
fat-free natural Greek-style yogurt,
and 2 level tsp runny honey (2 Syns)
Lunch
Stuffed peppers: Make up half
a 100g packet of Ainsley Harriott
World Kitchen Spice Sensation
Couscous (½ Syn per ½ packet). Cut
the top off 2 red peppers, scoop out
the pith and seeds. Fill with the
couscous and bake at 200°C/fan
180°C/gas 6 for 30 minutes, or until
tender. Serve with a crisp salad
Dinner
Goan prawn curry with
rice and salsa (see recipe right)
Total Syns: 4
SIMPLE
serves 4
ready in about 30 minutes
200g passata with onions and garlic
1 tsp cayenne pepper
1 tbsp paprika
½ tsp ground turmeric
4 garlic cloves, finely chopped
2 tsp finely grated fresh root ginger
2 tbsp coriander seeds
1 tbsp cumin seeds
100ml reduced-fat coconut milk
1 level tbsp tamarind paste
600g raw prawns, peeled and deveined
with the tails left on (defrosted if frozen)
300g sugar snap peas
350g dried basmati rice, cooked
according to packet instructions,
to serve
A handful of fresh coriander, roughly
chopped, to garnish
Lime wedges, to serve
For the salsa:
2 tomatoes, finely chopped
½ cucumber, finely chopped
½ red onion, finely chopped
Juice of 1 lime
1 Put the passata, cayenne pepper,
paprika, turmeric, garlic and FREE FOOD
ginger in a bowl. Add 200ml SNACK
water and mix well. Help yourself to
cooked turkey
2 Grind the coriander and cumin slices (all visible
seeds using a pestle and mortar, fat removed) with
then stir into the passata mixture. pickled onions
and gherkins
Transfer to a pan set over a high
heat and bring to a simmer.
3 Reduce the heat to medium-low SYN & WIN
and cook for 10-12 minutes. Stir in Saturday film
the coconut milk and tamarind night? Enjoy
paste and return to a simmer. Add with a 30g bag
the prawns and sugar snap peas of Penn State
Original Sea
and cook for 6-7 minutes, stirring Salted Pretzels
occasionally, until the prawns are (5½ Syns)
cooked through and pink all over. for munching
4 Meanwhile, mix together the
salsa ingredients in a bowl.
5 Divide the curry and rice
between 4 bowls, garnish the rice
with coriander and serve with
lime wedges for squeezing over.
Syns per serving:
● Extra Easy 1½

SLIMMING WORLD 33
 Free and easy
summer Sunday lunch
Sunday
Breakfast
Beans deluxe: Top 2 slices
wholemeal toast from a small 400g
loaf (a Healthy Extra) with piping
hot baked beans and a sprinkle of
chilli powder. Serve with grilled
mushrooms and tomatoes
Lunch
Chicken salad: Mix together fat-free
natural yogurt, mustard powder
and finely chopped fresh flat-leaf
parsley and dill. Drizzle over a
salad of cooked skinless chicken,
watercress, sliced radishes, sliced
spring onion and orange segments
Dinner
Rosemary and garlic roast rack
of lamb with saffron potatoes
(see recipe right)
Total Syns: FREE
34 SLIMMING WORLD
Rosemary and garlic roast rack
of lamb with saffron potatoes
SUPER SIMPLE
serves 4
ready in about 1 hour 20 minutes
2 French-trimmed racks of lamb, all
visible fat removed
6 garlic cloves, finely chopped
A small handful of fresh rosemary
leaves, finely chopped, plus a few whole
sprigs to garnish
400g tenderstem broccoli, to serve
For the potatoes:
800g floury potatoes, such as Desiree
or King Edward, scrubbed and cut into
5mm slices
400ml chicken stock
A large pinch of saffron threads
Salt and freshly ground black pepper
1 Preheat your oven to 200°C/
fan 180°C/gas 6.
2 Put the potatoes in a baking
tray, pour over the stock, sprinkle
with the saffron and season.
Bake for 50-60 minutes, or until
most of the stock has been
absorbed and the potatoes are
tender. Transfer them to a
serving dish and keep warm. FREE FOOD
SNACK
3 About 30 minutes before the
Wrap wafer-thin
end of the cooking time, season
ham slices
the lamb all over. Mix together (all visible fat
the garlic and chopped rosemary removed) around
celery sticks
and spread on the flesh side
for a quick and
of each rack. Bake the lamb for
easy nibble
15-20 minutes for medium, or
20-25 minutes for well done.
SYN & WIN
4 Remove the lamb from the
oven and leave to rest, covered, It’s ice creams all
FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: POLLY WEBB-WILSON
RECIPES: BREN PARKINS-KNIGHT, LUCY O'REILLY AND SUNIL VIJAYAKAR
round with the
for 10-15 minutes before carving
kids in the park.
into cutlets. Steam the broccoli Treat yourself to
for 4-5 minutes, or until just a Wall’s Twister
tender. Divide the lamb between lolly at just 4 Syns
plates and serve with the saffron
potatoes and broccoli.
Syns per serving:
● Extra Easy FREE
WIN! A luxury
holiday to Spain
Enter our competition for your chance to win a fabulous seven-night
break on the Costa del Sol, courtesy of Spabreaks.com
T
here’s nothing better than a super
spa-cation to soothe away stress,
and at the five-star Gran Hotel
Elba Estepona & Thalasso Spa
on Spain’s glorious Costa del Sol,
you’re guaranteed a get-away-from-it-all
glow. We’ve teamed up with spa experience
website Spabreaks.com to offer one lucky
winner and their guest the chance to enjoy
sun, sea, sand and a spa day at this
luxurious hotel during a seven-night stay.
Full of Andalucian charm and character,
the Gran Hotel Elba Estepona boasts an idyllic
beachfront location in a peaceful area just
outside Estepona. With a quiet stretch of
beach just steps away through landscaped
gardens, it’s the perfect place to soak up
some Mediterranean sunshine. There’s also
36 SLIMMING WORLD
a choice of swimming pools and poolside
areas where you can unwind. By night,
dining is at the informal Arena Beach
restaurant with sparkling ocean views, where
as well as traditional Spanish dishes, fresh
fish, seafood and meat are cooked to order.
Our winner and guest will also have
a day’s complimentary access to the hotel’s
stunning Thalasso Spa, which features three
pools filled with purified seawater fresh
from the Med, and top-notch spa facilities
including a Jacuzzi, sauna and water chairs.
They’ll receive a relaxing massage each, too.
Spabreaks.com offers a wide range of
breaks, from short spa days and weekend
stays in the UK, to overseas packages,
including plenty of last-minute deals –
so you’ll be spoilt for pampering choice.
THREE COSTA DEL SOL
HIGHLIGHTS
● Puerto Banús, the playground
of the jet-set super-rich, where
you can sip a cocktail and
marvel at the marina full of
million-dollar yachts.
● Marbella Old Town with its
narrow white-washed streets,
fountains and flower-filled
balconies – the perfect spot
to enjoy tapas and watch
the world go by.
● The breathtaking golf
courses: there are more than
35 around the Gran Hotel Elba
Estepona, many offering
spectacular sea views.
(These are not included in the prize)
 reader competition

SEVEN-
NIGHT BREAK
FOR TWO
WORTH UP PRIZE DETAILS
TO £2,000 ★ Return flights with easyJet
to Malaga airport from Bristol,
Glasgow, Liverpool, London Gatwick,
London Luton, London Southend,
Manchester or Newcastle airports.
★ Return transfers between
Malaga airport and the Gran
Hotel Elba Estepona, Costa del Sol.
★ Seven nights’ half-board
accommodation in a standard
double or twin room at the
Gran Hotel Elba Estepona.
★ A buffet breakfast each morning
in the Arena Beach restaurant.
★ A buffet or three-course dinner
from the menu each evening in
the Arena Beach restaurant.
★ A 30-minute massage of your
choice each at the Thalasso
Spa plus complimentary access
to the spa suite and use of the
leisure facilities for one day.
Prize must be taken by 31 May 2015 and HOW TO ENTER
is subject to availability. Other restrictions For your chance to win, answer the
apply. Entrants must be aged 18 or over.
For more information on the Gran Hotel
following question:
Elba Estepona, visit hoteleselba.com/en/ What is the name of the spa at the
gran-hotel-elba-estepona-thalasso-spa. Gran Hotel Elba Estepona?
No purchase necessary. For full competition
terms and conditions, see p114.

Then complete the following

sentence in no more than 15 words:
I would love to win a holiday to the
Gran Hotel Elba Estepona because…

Name

Address

Postcode

Email

Daytime tel

Send your competition entry to

Spabreaks.com Competition,
Slimming World magazine, Clover
Nook Road, Alfreton, Derbyshire
DE55 4SW, to arrive no later than
17 July 2014.
DATA PROTECTION By entering this competition, all
entrants consent to the use of their personal data by the
data controller for the purpose of the administration of this
competition. Data controller: Slimming World magazine,
Clover Nook Road, Alfreton, Derbyshire DE55 4SW.

SLIMMING WORLD 37
temptation
you don’t have to resist

new

5 bar
for ths
price e
of
£1.95 4
/€3

A gorgeously chewy cereal bar with a

delicious layer of gooey salted caramel topped
with fudge pieces – a real taste sensation!

Only available in Slimming World groups.

To find your nearest group visit
www.slimmingworld.com

Over to you
Weekends can be a major worry when
it comes to losing weight. We headed to
Facebook and Twitter to find out how
you make the most of your well-earned
time off and stay on track
We asked…
What’s your best tip for slimming
through the weekend?
Friday night
Sharon Dempsey Do your shopping
on a Friday night with a full week’s
planned menu and then prepare
low-Syn snacks in advance ready
for those trips to the fridge.
Rebecca Field I stick to spirits and diet
mixers when I’m out (or just Diet Coke
if I’m not drinking).
Emma McEvoy I make a weekend treat
box of the things I love, adding up to
20-30 Syns, then I can spread them
out over the three days.
Helen Webb Woollaston I shop online
so I’m not tempted to pick up junk
food – it makes planning for the week
much easier, too.
Sarah Jayne Hearse I’ve always
struggled with weekends, but thanks
to my Slimming World’s Fakeaways
book, I’ll never feel the need to
order a takeaway again. The pizza
is amazing and the korma is fab!
PHOTOGRAPH: PLAINPICTURE
Saturday
Debbie Cottrell If I go out shopping
I always make sure I eat before I go
so I’m not tempted into a bakery.
You can’t go wrong filling up on a
Slimming World cooked breakfast!
Jo White Washed grapes and chopped
fresh pineapple make perfect portable
Free snacks. I ALWAYS carry fruit
wherever I go – and I mean everywhere!
Lyndsey Edwards Every weekend I get
in some Body Magic, then my husband
and I cook together. I plan our meals
a week in advance, using my Slimming
World cookbooks or recipes shared by
members on the Facebook page.
AdamDawn Barnsley I get out of the
house as much as possible – we go
for lots of family bike rides. What used
to be our family takeaway and movie
night is now a home-cooked SW
fakeaway and games on the Wii.
Pam Walsh I buy premixed gin and
diet tonic in a can, so I can have a
couple and easily keep track of what
I’m drinking when I’m at home.
Alison Milton If you’re eating out, do
some research online first as most
restaurants post their menus. Ask
for balsamic vinegar to replace their
house salad dressing.
Suzy Shires SW dinner parties are
my favourite. Friends who aren’t Food
Optimising don’t realise they’re eating
healthily and it’s great to see their
reactions when they find out!
crowdsourced
Sunday
@clairebros007 I try to walk at least
five miles and I always reward myself
at the end with a skinny latte :)
Jerri Comerford We have a low-Syn
roast on a Sunday. It leaves us with
enough leftovers for the next day.
@syns_lover Liven up Sunday lunch
by sprinkling a vegetable stock cube
over your SW roasties – super tasty.
@MissTanyaRyan I spend a few Get loads
hours cooking and preparing all my more tried-it-
dinners for the week ahead. loved-it advice
from real
@princesshannyx I rope my husband slimmers in
in to trying a new recipe. He can’t IMAGE Therapy
believe how well I can eat and how every week
tasty the recipes are! in group
Next issue’s big question:
How do you stay on plan when
holidaying abroad? #SWmagchat 
Join the debate on Twitter @SlimmingWorld or on Facebook
at facebook.com/slimmingworld
We reserve the right to edit for length and clarity
SLIMMING WORLD 39
 SNAPSHOT
Kim Freshwater, 45, is
an accountant. She lives
in Havant, Hampshire, with
husband Lee and their three
children, Emma, 18, Daniel,
17, and Matthew, 15.
Kim is Slimming World’s
Woman of the Year 2013
Height: 5ft 6½ins
Starting weight:
28st 12lbs
Weight now: 11st 7lbs

WEIGHT LOST:
17st 5lbs
Time to target:
2 years 6 months
Kim is a target member of
Georgina Winter’s Slimming
World group in Havant

42 SLIMMING WORLD

Letter to my
larger self
Losing more than 17st released Kim Freshwater
from the unhappy relationship with food that
began in her early teens. Here, she opens her
heart to her 14-year-old self…
How I’d like to give the 14-year-old you a hug and
tell you that one day, everything will be all right.
Your world has just turned upside down in the
cruellest way imaginable. Your beloved dad – who
hadn’t shown any signs of illness – collapsed and
died suddenly while out for lunch with some
friends. The doctors think it was a massive blood
clot, but nobody’s 100 per cent sure.
You were such a daddy’s girl, weren’t you?
You, Dad and Grandad called yourselves The Three
Musketeers and spent every spare moment together,
leaving Mum and Grandma at home as you set off
on adventures. Often they involved sporty activities
like swimming or training with Dad’s tug-of-war
team. You were powerfully built and at 14 you
weighed 12st. Dad made you feel proud of your
strength – when you became county champion at
shot and discus, he applauded louder than anyone.
When you lost Dad, you lost all interest in
athletics. Instead, you threw yourself into looking
after your devastated mum, who’d never so much
as written a cheque before. You organised the house
and she did the cooking. Although Dad had gone,
Mum couldn’t bring herself to stop cooking for
three – and she’d expect you to eat the leftovers.
Within a year of Dad’s death, you’d gained
4st and lost your grandad, too. You were a lone
Musketeer now, and it hurt. Looking back, I realise
that instead of showing your grief on the outside,
you internalised your sadness through food. Not
that you ate in front of people – quite the opposite
what I know now
in fact. You’d go
the whole school
day without any
food then, in the
evening, after Mum
had gone up to bed,
you’d sit on the sofa
and quietly eat
chocolate, crisps,
cereal and hunks of bread.
You pretended to be big and happy, always
the first to make jokes about your size to protect
yourself from bullies. You may have fooled your
friends, but deep down you were anything but
content with being a size 18-20. Sometimes you’d
try crash diets, restricting yourself to bland salads
and cutting out everything tasty. You’d lose 2st
or so, then it would all go straight back on the
moment you gave in to your cravings for chocolate
and resumed your night-time eating sessions.
You met Lee when you were only 19. He knew
you were right for him straight away, but it took
you a bit longer, didn’t it? I think a part of you was
worried how you’d look next to him. While you’d
always got on well with boys and were never short
of dates, they were always big, rugby-player types
who made you feel smaller. Once you finally went
out with Lee, though, there was no looking back.
Your weight didn’t matter to him one bit: he
loved the person inside and you’d found your
soulmate. By your 21st birthday, you were
SLIMMING WORLD 43

Cinema seats
were too narrow
for the old me;
it’s such a joy
being able to go
to watch films any
time I like now
married. You managed to get
down to 16st for the ceremony,
but I can remember how
disappointed you were with
the photos – your big white
meringue of a wedding gown
made you feel like one of those
knitted doll toilet-roll covers.
You’d hoped for babies
soon after that, but it was nine
long years before Emma was
conceived. You thought she’d be your only miracle,
and it was a wonderful surprise when Daniel and
Matthew also arrived within the next three years.
Despite your increasing weight, I know you
tried so hard to be a healthy role model for the
children. You felt desperately awkward in your
44 SLIMMING WORLD
size-22 swimming costume, but were determined
the kids wouldn’t miss out. At home, you served up
healthy home-made meals like spaghetti Bolognese
and kept the portion sizes sensible. Old habits die
hard, though, and as soon as the children went to
bed, you’d finish up the leftovers before starting
on the cereal, chocolates and bread.
Crying inside
By 2010, you’d reached 24st and could no longer
walk upstairs normally – you had to climb up on
all fours. Staying with a friend for a birthday party,
you were so worried the delicate wrought-iron
bed you’d been offered wouldn’t support you that
you spent two nights sleeping on a hard floor,
tearful and freezing cold. You’ve never told your
friend – or anyone else – until now. You broke your
car suspension, a couple of toilet seats and – most
embarrassing of all – a kitchen chair. Someone
made a joke about it at the pub, in front of a table
full of people. While you made a point of laughing
along with everyone else, you were crying inside.
Worse was to come when you fell downstairs at
home. You fractured and dislocated your left knee,
broke several toes and wrenched the ligaments.
You were left needing two sticks to help you move
around: with your mobility diminished further, you
gained another 4st in a year.
Early in 2011, you realised that your ever-
increasing weight was now seriously affecting the
quality of your family life. You sat through Daniel’s
prize-giving ceremony at school terrified that you’d
break the flimsy chairs. Then Lee’s uncle died and
you couldn’t support him at the funeral; the walk
from the car to the church was too much for you
to manage. The night of the funeral, you watched
a documentary that mentioned people too large
to fit in standard-size coffins. You imagined your
family having to delay your funeral while an
extra-large casket was ordered – you never wanted
to put them through that. It was as if someone
was trying to tell you something. Suddenly you
were desperate to find a solution – before it was too
late and you succumbed to a heart attack or stroke.
Your GP offered to refer you to Slimming
World and you chose Georgina’s group because
it offered nearby parking, and reassuringly sturdy
chairs. You hobbled inside, wearing your usual
black cover-up skirt and cardigan, and prayed
(a) that people would be friendly and (b) that you
wouldn’t break the scales. Luckily, you had nothing
to worry about. You received a genuinely warm
welcome and the scales were fine.
It seems strange now to think that you didn’t
know anything about Food Optimising when you
sat down for the new members’ talk. When you
heard that no foods were banned, you realised
 what I know now

The
weight-loss
benefits that
money can’t buy
My slimming journey has given me some amazing
highs. Yet some of my biggest achievements
have been the small things that people who've
never been very overweight take for granted...
creating memories
I’m even closer to my family (top left) now. We have
wonderful times together and are building up a photograph
collection of our days out. Instead of hiding behind the
camera, I’m in the pictures!

making new friends

There’s something about Slimming World that feels very
‘safe’ – it’s like having a big hug every time you walk through
the door. Everyone’s there for the same reason and we support
each other through the good and the bad times. I’ve made
lifelong friends. Here we are doing the Race For Life (far left).

winning woman of the year 2013

Amazing! Here’s me up on stage with my fantastic Consultant
Georgina and host Paddy McGuinness.

rising to the challenge

When I was larger, I would never have dreamed of being able
to abseil down the 350ft Spinnaker Tower in Portsmouth.
Here's me celebrating a landmark birthday with a landmark
achievement (below far left).

discovering ‘normal’
I don’t need seat belt extensions; I can sit in chairs with
arms; I can shop on the high street; I can fit in the bath;
I can wrap a towel right round me; I can walk without sticks,
I can go on the Wii… The list is endless.

getting active
The children and I share so many active hobbies now. And
losing weight has also helped me with everyday tasks
around the house. Before I lost weight, I would have to cook,
wash up and do the ironing sitting down as my back was
so painful. Now I spend hours in the kitchen and dancing
around to music while I’m doing housework.

being ‘me’
Most importantly, I’m me. I’m not ‘the big one’ or the one
that ‘would be so pretty if she lost weight’. I’m Kim, just Kim.

SLIMMING WORLD 45

The only parties
I’d ever go to were
fancy dress ones –
I’d tell myself it
was my outfits
being laughed at,
not my size. I now
go to everything!
that for the first time ever, you just might have
found an eating plan that you could live with.
Obviously, you had to make some immediate
changes. You started by switching from one huge
meal each day to three healthy home-made ones.
Eating more regularly through the day meant your
body no longer craved so much food at night, and
you happily switched to healthy sofa snacks like
fresh fruit, with the occasional bar of Syn-counted
chocolate. You were actually eating more than
before – the big difference was down to the food
choices you were making.
You lost 8lbs in your first week and after just
three months you were a proud member of Club 10,
having lost 3st. You already felt brighter and more
energetic. You stayed to IMAGE Therapy every
week and lapped up all the advice and ideas –
although you were too shy at first to say anything
yourself. (You more than made up for that later!)
Your first Christmas at Slimming World was
a turning point. You’d lost 7st 7lbs, were receiving
compliments every day about how good you looked,
and no longer needed your walking sticks. You
could even dance! You put on make-up for the first
time in years and partied all night long with
Georgina and your new friends at group who were
helping you change your life.
In your first year at Slimming World, you lost
9st. It wasn’t always plain sailing, of course: as
46 SLIMMING WORLD
the months continued, the scales
didn’t always say what you wanted.
That’s when IMAGE Therapy helped
so much, as instead of dwelling on
what might have been, you ended up
appreciating how far you’d come, and
always felt ready for the next week.
It had taken a long time to get to 28st
and it wasn’t going to disappear in five
minutes! You took it a day at a time,
then a month at a time and as Christmas
2012 approached, you’d lost over 14st.
Your blood pressure was normal, your
aches and pains had disappeared and
your knee injury was a distant memory.
Body Magic was an important part
of your weight-loss journey. You started
slowly, with daily walks with your little terrier,
Josie, and then some jogging. Before you joined
Slimming World you could barely hobble to the
second bench in the park. You wouldn’t have
believed back then that just two years later, you’d
be running around all 16 park benches and that
you’d even complete a 10km charity run.
In 2013 your 45th birthday was approaching
fast. Whereas the pre-Slimming World Kim might
have chosen a quiet celebration at home, you
decided to mark the occasion with a 350ft abseil
down Portsmouth’s iconic Spinnaker Tower. In the
past, you’d have said no to the opportunity, just KIM WEARS:
p42: Jacket, £60,
as you always said no to things: no to the cinema, The Collection at
because you couldn’t fit into the seats; no to Debenhams. Dress,
£169, Jacques Vert
restaurants, because you didn’t like to eat in public, at Debenhams.
and no to most parties, because you didn’t want to Shoes, Next.
Yellow bag, Carlo
bump into people who’d known you when you Pazolini. Necklace,
were slimmer. The new, confident Kim was ready Dorothy Perkins
RACHEL FANCONI. SEE P113 FOR STOCKISTS. WITH THANKS TO EVERYMAN CINEMAS, WWW.EVERYMANCINEMA.COM,
to start saying yes to living her life to the full! p44: Jacket, £79,
Mint Velvet.
INTERVIEW: ROSALIND GRAINGER. PHOTOGRAPHS: LIZ MCAULAY. HAIR & MAKE-UP: LIZ KITCHINER. STYLING:
Abseiling down that tower, cheered on by family Top, £25, Betty
and friends, will always be a highlight of your life. Barclay. Skirt,
£69, The Pretty
Dress Company.
Making up for lost time Shoes, £18,
Very. Necklace,
In November 2013 you reached your target weight New Look
of 11st 7lbs. You’d more than halved your weight p45: Coat, £65,
and gone from a size 36-38 to size 10-12. Instead of Very. Top, £59,
Kaliko. Jeans, Per
dressing to cover up, you could wear fitted dresses Una at Marks &
and jeans – the kinds of clothes you could only Spencer. Bag,
Bailey & Quinn at
have dreamed about when you were big. Getting Debenhams.
ready takes much longer these days now you have Necklace and
earrings, both
a choice of more than two skirts and 80 pairs of
AND SAHARA, WWW.SAHARALONDON.COM
Dower & Hall
shoes to wear! Lee likes to pretend he’s cross about Right: Dress, £55,
Wallis. Shrug,
how much you spend on clothes – but you know
£90, Vera Mont.
how happy and proud he really is. Shoes, Next.
Bag, New Look.
When you won Slimming World’s Woman of
Earrings, Dorothy
the Year 2013 competition, you were speechless – Perkins. Bracelet,
Dower & Hall.
you’d been delighted just to get to the final 10!
Rings throughout,
And having heard the other contestants’ amazing Kim’s own
 what I know now

stories, and seen how much weight they’d lost, you

considered yourself out of the running. After the
awards ceremony, you and Lee were whisked off
to London for a night at The Ritz hotel, followed
by a press call. It was all so exciting, you hardly had
time to take in the luxury of the hotel and found
yourself wide awake at 3am, taking lots of pictures
so that you could remember it all.
I wish I could tell the teenage you how much
your life will change once you’ve lost weight. So
much so that sometimes even you don’t quite know
how to adjust. One day, you’ll take an armful of
clothes into a department store changing cubicle
and will rush out again, apologising, thinking it’s
already occupied. It will take a minute or two to
realise that the ‘slim woman’ in the cubicle is
actually your own reflection in the mirror – you
hadn’t recognised yourself!
And I wish I could tell the unhappy 14-year-old
you that one day you’ll be a slim, happy, confident
mother of three who’s living life to the max and
holding her head high. Your wonderful dad always
saw the potential in you. He used to say you could
do anything you set your heart on. And for the
first time in your life, you’ll believe him – you’ll
like yourself and feel proud of everything you’ve
achieved. There’s no way you can get back the
moments you’ve missed in the past, but you’ll be
all the more determined to make up for lost time.
There’s so much you want to do – you now have the
drive to go back to college and travel. And ride on
a rollercoaster! The world is yours, and you’re going
to grab every opportunity with both hands. ●

How does Slimming

World on Referral work?
Kim lost weight after her GP recommended the
Slimming World on Referral scheme – a programme
that allows health professionals to offer patients
12 weeks’ free membership of their local group. The
scheme is now well established across the country
in areas where funding has been made available, with
many referred patients reporting improvements in
their health and wellbeing, as well as significant
weight loss. If you’re overweight, motivated to change
and would like the opportunity to attend a Slimming
World group without charge, contact your GP practice
to see if it participates in the referral scheme.

SLIMMING WORLD 47
You’ve had first-hand experience that Slimming World is amazing. You know that Food Optimising is incredibly
effective. You’re fascinated by the power of IMAGE Therapy. You’ve reached a point where you’re happy with
yourself, and now you’re ready for an exciting new challenge!

You’ll love being part of the

Slimming World winning team because
you’re warm, caring and passionately want to help us reach other slimmers
you’re able to capture the imagination of others and inspire them to give their best
you’re self-motivated, with the drive to achieve your personal goals

Consultant opportunities…
…make a real difference
As a dedicated, part-time, self-employed Slimming World
Consultant, you’ll soon discover no other job is more rewarding
or more satisfying. On average, Consultants earn between
£100 and £400 for working 10 to 20 flexible hours a week*.

30 million people in the UK and 2 million

people in Ireland are overweight or obese,
and the numbers are growing. They are
counting on us, on you and me, to change
our world so that they can change theirs.
Margaret Miles-Bramwell OBE,
Slimming World’s Founder and Chair

To apply for Consultant opportunities

Contact Penny on 0844 892 0434 (01 656 9600 from ROI)
or email: penny@slimmingworld.com for more information
quoting reference M111.
*Consultants invest in a Slimming World franchise.
Quoted earnings are commission levels based on group size.

Kerry, Jacqui and Nikki

Slimming World Consultants

Scan this or visit www.slimmingworld.com/careers for more information

about the amazing opportunities available with Slimming World.

slimmingworld.com/careers
 …in this unique organisation that values and nurtures talent and integrity

District Management opportunities…

…lead a team that makes a real difference
Have you gained robust senior management experience with a proven track record of leading
your team(s) to success in a target-driven field or sales environment?
Would you like a full-time position as one of our dedicated team of District Managers?
Then we’d love to hear from you!
Current District Manager earnings including quarterly bonuses average £63,000 per annum,
with the potential to earn greater bonuses as more targets are achieved.
You’ll receive a company car, laptop and phone plus expenses and other benefits including
Bupa, Simplyhealth, discounted hair and beauty treatments at our on-site salon, and 34 days’
annual leave.
Please visit www.slimmingworld.com/careers for details on how to apply.
Since we’re continuing to expand in line with Company growth plans there is no set closing
date for these positions.

Slimming World really is a

unique and special company
to work for. Having a career
that makes a difference to
people’s lives is so rewarding.
Paul Glass, District Manager

My weight loss gave me confidence

to fulfil my dream of combining my
management skills with my passion
for Slimming World.
Gemma Walters, District Manager
Mushrooms. So many
B vitamins, they could
make a tomato blush.
Mushrooms aren’t just tasty, you know. They’re also really good for you. They’re
a natural source of minerals and vitamins B2 , B3 and B5 , which help you build
a stronger immune system. As they’re low in fat and low in calories they are the
ideal filler-upper. And just 80g counts as a quick way to one of your five-a-day.

Feast your eyes on over 250 tasty recipes

at moretomushrooms.com

Campaign financed with aid from the European Union.

 look, cook, eat
Delicious new recipes to boost your kitchen confidence and your weight loss
STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY
PHOTOGRAPH: GARETH MORGANS. RECIPES & FOOD

Here comes the sun...

Symbol sense V Suitable for vegetarians ✱ Suitable for freezing
See the recipe index on p117 for a complete list of Syn values

sundae treats, from left: after dinner chocolate,

black forest, peaches and cream, recipes p86-90

SLIMMING WORLD 51
World Cup winners!
Kick off a summer of slimming success
with these classic meals from countries
who’ve won footie’s top trophy

6en6
photographs: kate whitaker

engl and
66
gl and

fish, chips and mushy

peas, recipe p54

52 SLIMMING WORLD
 champion recipes

br a zil
02brazil
02

brazilian
seafood
casserole
with rice,
recipe p54

SLIMMING WORLD 53
Fish, chips and
mushy peas
The most traditional English dish made
fabulously (and deliciously) Free
SUPER SIMPLE
serves 4
ready in about 1 hour 10 minutes
4 x 170g thick skinless and boneless
haddock fillets
1 egg, plus 1 egg yolk
400g frozen peas
Syn-free ketchup, to serve
(see right for recipe)
Lemon wedges, to serve
For the chips:
800g floury potatoes, such as Desiree
or King Edward, peeled and cut into
thick chips
Low-calorie cooking spray
(1 cal per spray)
Salt and freshly ground black pepper
For the salad:
½ round lettuce, leaves roughly torn
1 red and 1 yellow pepper, deseeded
and cut into thin strips
8 radishes, thinly sliced
A handful of cress
4 tbsp fat-free vinaigrette
1 Preheat your oven to 220°C/
fan 200°C/gas 7. Line a baking
tray with baking paper ready
for cooking the fish.
2 Boil the chips for 4-5 minutes,
then drain, return to the pan and
cover. Lightly shake to roughen
up the edges and arrange on
a non-stick baking tray in a single
layer. Spray with low-calorie
cooking spray and season well.
3 Put the fish on your work
surface and season well. Crack
1 whole egg into a shallow bowl,
add 1 egg yolk and beat. Dip
one side of the fish in the egg
mixture and put on the lined
baking tray, egg side up. Bake
the fish and chips for 15-20
minutes, or until golden and
the fish is cooked through.
4 Meanwhile, boil the peas for
4-5 minutes. Coarsely blend with
a hand-held blender or in a food
processor, season and keep
warm. Put all the salad ingredients
in a bowl, season and toss well.
5 Serve the fish with the chips,
peas, salad, Syn-free ketchup and
lemon wedges to squeeze over.
Syns per serving:
● Extra Easy FREE
54 SLIMMING WORLD
Our mouthwatering spin-the-
globe recipes score high
on taste and low on Syns
Brazilian seafood
casserole with rice
There’s a carnival of vibrant flavours
in this fish stew, known as moqueca
SIMPLE
serves 4
ready in about 50 minutes
300g dried long-grain rice
Low-calorie cooking spray (1 cal per spray)
1 onion, finely chopped
1 red, 1 green and 1 yellow pepper,
deseeded and cut into 1cm cubes
2 tsp finely grated fresh root ginger
4 garlic cloves, finely chopped
2 red chillies, deseeded and thinly sliced
6 tomatoes, roughly chopped
100ml half-fat coconut milk
FOR SYN-FREE
300ml fish stock
KETCHUP
Put 250g passata 500g skinless and boneless firm white
in a small pan with fish fillets, such as cod, cut into 4cm
pieces (defrosted if frozen)
6 tbsp tomato
500g large raw tiger prawns, peeled,
purée, a pinch of tails intact (defrosted if frozen)
sweetener, 1 tbsp A handful of fresh coriander, roughly
red wine vinegar chopped, reserving some to garnish
and a dash of Juice of 1 lime, plus lime wedges
Worcestershire to serve
sauce. Stir and 6 spring onions, thinly sliced
bring to the boil,
1 Cook the rice according to the
then reduce the
packet instructions. Drain and
heat to low and
keep warm until ready to serve.
simmer gently for
15-20 minutes,
2 Meanwhile, place a wide
or until thickened.
pan sprayed with low-calorie
Remove from the
cooking spray over a medium-
heat and leave
low heat. Cook the onion for
to cool, then serve
3-4 minutes, or until soft. Stir in
the peppers, ginger, garlic and
half the chillies and cook for
3-4 minutes. Stir in the tomatoes
and cook for 5 minutes, or until
soft. Add the coconut milk
and stock, bring to the boil,
then reduce the heat to low.
3 Add the fish and simmer,
covered, for 2-3 minutes. Add
the prawns and simmer for 3-4
minutes, or until they are pink
and cooked through. Stir in the
coriander, lime juice and spring
onions. Garnish with coriander
and serve with the remaining
chilli, the lime wedges and rice.
Syns per serving:
● Extra Easy 1
 champion recipes

Vegetable paella
Sweet smoked paprika adds a gentle
heat to our colourful veggie one-pot

10spain
SIMPLE
serves 4
V

spain
ready in about 1 hour 10 minutes

10
Low-calorie cooking spray (1 cal per spray)
1 large onion, roughly chopped
1 large red and 1 large yellow pepper,
deseeded and roughly chopped
6 Peppadew Mild Piquanté Peppers from
a jar, roughly chopped
1 carrot, peeled and cut into 1cm cubes
2 tsp Spanish sweet smoked paprika
A large pinch of saffron threads
3 large garlic cloves, finely chopped
1 courgette, cut into 2cm cubes
4 large tomatoes, roughly chopped
325g dried paella rice
750ml boiling vegetable stock
100g frozen peas
12 pitted black olives
A large handful of fresh flat-leaf parsley,
roughly chopped, to serve
Lemon wedges, to serve

1 Place a paella pan or large

frying pan sprayed with low-
calorie cooking spray over
a medium-low heat. Add the
onion, all the peppers and the
carrot, and cook, stirring, for
10 minutes, until tender.
2 Stir in the smoked paprika,
saffron, garlic, courgette and
tomatoes and simmer for 10
minutes. Stir in the rice and stock
and bring to the boil. Reduce
the heat to low and simmer
gently for 15-20 minutes, stirring
occasionally, until the stock is
almost all absorbed.
3 When there is only a little
stock left in the pan, stir in the
peas and olives and cover the
pan with foil. Continue to cook
gently for 5-6 minutes, or until
the rice is just tender; you may
need to add a little boiling water.
4 Serve with the parsley for
garnishing and lemon wedges
for squeezing over.
Syns per serving:
● Extra Easy ½ ● Green ½

vegetable SAVE ME MONEY!

paella, Replace the saffron with 1 tsp
recipe right
turmeric for a similarly glorious
golden-coloured rice

SLIMMING WORLD 55
 1 Preheat your oven to 200°C/
fan 180°C/gas 6. Line 2 baking
trays with baking paper.
2 For the sauerkraut, boil the
cabbage in lightly salted water
for 5 minutes, then tip into a
colander, drain and leave to
cool. Spray the same pan with
low-calorie cooking spray and
stir-fry the onions over a medium-
low heat for 5 minutes, until
softened but not coloured. Stir in
the cabbage, sweetener, juniper
berries, stock and vinegar, then
simmer gently for 20-25 minutes,
or until the liquid has reduced
and the cabbage is tender.
Season well and keep warm.
3 Meanwhile, mix together the
breadcrumbs, garlic salt and
dried mixed herbs in a bowl,
season well, stir and spread out
on a plate. Crack the egg into a
shallow bowl and beat lightly. Dip
each pork escalope into the egg,
coat in the breadcrumbs, then
put on a lined baking tray.
4 Boil the potatoes for 3-4 minutes.
Drain and place in a single layer
on a non-stick baking tray. Lightly
spray with low-calorie cooking

9ge0
spray and season. Bake with the
pork schnitzels for 15-20 minutes,
germany

or until golden and the schnitzels

are cooked through. Serve the
90

rm an y schnitzels with the sauerkraut and

potatoes, garnished with parsley
and a twist of black pepper.
Syns per serving:
Pork schnitzel with sauerkraut ● Extra Easy 2½
and roasted new potatoes
Tender breaded escalopes with tangy red cabbage (the beer’s optional!) SAVE ME SYNS
Save 1 Syn per serving by making
SIMPLE For the sauerkraut: your own dried fine wholemeal
serves 4 400g red cabbage, thinly shredded breadcrumbs. Preheat your oven
ready in about 50 minutes Low-calorie cooking spray to 150°C/fan 130°C/gas 2. Tear up
(1 cal per spray) 2 slices of wholemeal bread from
50g dried fine wholemeal
breadcrumbs 2 onions, thinly sliced a small 400g loaf, then transfer to
1 tsp garlic salt A pinch of sweetener a food processor and blend into
2 tsp dried mixed herbs 3 juniper berries crumbs. Spread the crumbs out on
1 egg 200ml vegetable stock a baking tray and bake for 12-15
8 x 100g pork escalopes 50ml cider vinegar minutes. Turn the oven off and leave
the crumbs in the oven for 4-5 hours
600g new potatoes, peeled and Salt and freshly ground black pepper
cut into chunks, to serve before crushing them finely with a
A small handful of fresh flat-leaf rolling pin. You can store them in an
parsley, to garnish airtight container for up to a week

56 SLIMMING WORLD
 champion recipes

Meatballs with

5u0ruguay spinach and

uruguay

sweetcorn rice
50

Uruguayan-style albondigas –
a hearty, filling crowd-pleaser!

SIMPLE
serves 4
✱ (meatballs and sauce only)
ready in about 1 hour 20 minutes
700g extra-lean minced beef
A handful of fresh flat-leaf parsley, finely
chopped, reserving some to garnish
3 garlic cloves, finely chopped
Salt and freshly ground black pepper
Low-calorie cooking spray (1 cal per spray)
1 onion, finely chopped
2 carrots, peeled and finely cubed
3 celery stalks, finely chopped
700g jar passata with onions and garlic
1 tsp ground cumin
200ml beef stock

For the rice:

300g dried long-grain rice
200g chopped frozen spinach
198g can sweetcorn, drained

1 Preheat your oven to 190°C/

fan 170°C/gas 5. In a bowl, mix
the mince with the parsley and
a third of the garlic. Season and
shape into 24 walnut-size balls.
2 Place a large frying pan sprayed
with low-calorie cooking spray
over a medium heat. Fry the
meatballs for 2 minutes, or until
browned all over. Carefully
transfer them to a baking dish.
3 Spray the frying pan with more
low-calorie cooking spray, then
fry the onion, carrots, celery and
remaining garlic for 5 minutes, or
until beginning to soften. Add the
passata, cumin and stock, season
well and stir, then pour over the
meatballs. Bake for 25-30 minutes,
or until the sauce is bubbling
and the meatballs are cooked.
SPICE IT UP
Add 1 tsp medium
4 Meanwhile, cook the rice
chilli powder with according to the packet
the cumin for a instructions, adding the spinach
spicy meatball dish and sweetcorn for the last
3 minutes of cooking time.
Drain well and season.
5 Scatter the remaining parsley
over the meatballs and serve
with the vegetable rice.
Syns per serving:
● Extra Easy FREE

SLIMMING WORLD 57
Steaks with chimichurri sauce,
grilled peppers and new potatoes
The delightfully named chimichurri is a piquant sauce that’s similar to pesto

SIMPLE on each side for medium, and

serves 4 6-7 minutes on each side for well
ready in about 45 minutes, done. Transfer to kitchen paper.
plus 1-2 hours for the sauce
5 Serve the steaks, sliced,
600g new potatoes, peeled
drizzled with the sauce,
Salt and freshly ground black pepper
alongside the potatoes and
3 red and 3 yellow peppers, deseeded grilled peppers.
and cut into 3cm strips
Low-calorie cooking spray Syns per serving:
(1 cal per spray) ● Extra Easy FREE
4 thick sirloin steaks, all visible
fat removed

For the chimichurri sauce:

3 red chillies, deseeded and
finely chopped
12 garlic cloves, finely chopped
2 large handfuls of fresh curly-leaf
parsley, finely chopped
6 tbsp fresh oregano or basil,
finely chopped
1 tsp dried oregano
1 level tsp sea salt
PUSH THE
5 tbsp cider vinegar BOAT OUT
100ml cold vegetable stock Finely chop 2 level
tbsp drained
1 Put all the ingredients for capers and 2 level
the sauce in a food processor tbsp drained
and blend until fairly smooth. gherkins and stir
Transfer to a bowl, cover and them into the
leave to stand for 1-2 hours. chimichurri
2 Boil the potatoes for 15-20 sauce for even
minutes, or until just tender. Drain, more flavour
at no extra Syns
season well and keep warm.
3 Preheat a griddle pan over
a high heat. Lightly spray the
peppers with low-calorie
cooking spray, then cook in the
hot pan for 4-5 minutes, turning
often, until lightly charred.
Transfer to a bowl, season
well and keep warm.
4 Return the griddle to the heat.
Season the steaks on both sides,
and lightly spray them with
low-calorie cooking spray. Cook
in the hot pan for 2-3 minutes
on each side for rare, 4-5 minutes

8ar6gentina
argentina
86

58 SLIMMING WORLD
 champion recipes

06italy
italy
06

GIVE IT
A TWIST
Boil or steam
200g tenderstem
broccoli and mix
it into the tomato
mixture with
the spaghetti

Spaghetti alla caprese

Quick enough to prepare just before the match, then put together during half time!

SIMPLE 1 Put the plum tomatoes, onion,

serves 4
V in a wide serving bowl and
ready in about 30 minutes
300g fresh baby plum tomatoes,
quartered
1 small onion, finely chopped
180g mozzarella, cut into small cubes
Juice of 1 lemon
Salt and freshly ground black pepper
50g fresh basil, roughly chopped,
plus extra whole leaves to garnish
200ml vegetable stock
2 garlic cloves, finely chopped
1 red chilli, deseeded and
finely chopped
30g fresh parmesan (or vegetarian
alternative), finely grated
300g dried spaghetti
mozzarella and lemon juice
season well. Cover and leave
to stand for 15-20 minutes.
2 Put the basil, stock, garlic,
chilli and parmesan in a food
processor and blend until fairly
smooth, then season well.
3 Cook the spaghetti according
to the packet instructions,
drain and add to the tomato
mixture in the serving bowl.
Add the basil mixture, toss well
and serve garnished with the
whole basil leaves.
Syns per serving:
● Extra Easy 1½* ● Green 1½*
*Add 6 Syns if not using the mozzarella
as a Healthy Extra

SLIMMING WORLD 59
champion recipes

98
fr ance

fr ance
98

This veg-packed
French favourite is
a star player in the
flavour league

Chicken chasseur
with Dijon
mustard mash
A sublime slow-cook dish that’s great
for a relaxed supper with friends

SIMPLE
serves 4
✱
ready in about 1 hour
20 minutes
Salt and freshly ground black pepper
4 skinless chicken thighs
4 skinless chicken drumsticks 1 Season the chicken and spray pan and gently simmer for PUSH THE
Low-calorie cooking spray it with low-calorie cooking spray. 45-60 minutes, or until the BOAT OUT
(1 cal per spray) Remove all
Place a heavy-based, lidded chicken is cooked through.
10 shallots, peeled visible fat from
frying pan over a medium-high 4 Meanwhile, for the mash, boil
2 carrots, peeled and cut into 8 rashers of
RECIPES AND FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY

2cm cubes
4 celery stalks, cut into 2cm pieces
300g chestnut mushrooms, left whole
400g can chopped tomatoes
2 tbsp tomato purée
600ml chicken stock
3 tomatoes, quartered and deseeded
A large handful of fresh tarragon,
roughly chopped, plus sprigs to garnish
For the mash:
600g floury potatoes, preferably Maris
Piper, peeled and roughly chopped
250ml boiling vegetable stock
1 level tsp Dijon mustard
heat. Cook the chicken, turning,
for 4-5 minutes, or until lightly
golden on all sides. Remove
from the pan and set aside.
2 Spray the pan with more
low-calorie cooking spray. Add
the shallots, carrots, celery and
mushrooms and cook, stirring
occasionally, for 6-8 minutes, or
until starting to colour and soften.
Stir in the chopped tomatoes,
tomato purée and chicken stock.
3 Return the chicken to the pan
and bring to a simmer. Cover the
the potatoes for 12-15 minutes, back bacon and
or until tender. Drain, return to roughly chop.
the pan, and add the vegetable
Add to the pan
stock and mustard. Mash until
with the shallots
fairly smooth, then season. at step 2 and
cook until lightly
5 Add the fresh tomatoes
browned
to the chasseur and simmer,
without the lid, for 3-4 minutes,
or until they have softened.
Scatter over the chopped
tarragon, garnish with the sprigs
and serve with the mustard mash.
Syns per serving:
● Extra Easy FREE

60 SLIMMING WORLD
 Power lunches
Don’t shell out a fortune for Syn-laden sarnies, our quick
Prawn and sweet
chilli noodle salad
serves 2
ready in about 20 minutes
Boil 100g dried
medium egg
noodles for 4 minutes,
or according to the
packet instructions.
Drain, rinse under cold
running water, then drain
again. Put them in a bowl
and, using kitchen scissors,
cut into shorter lengths. Add
6 thinly sliced spring onions,
1 roughly chopped tomato,
¼ deseeded and roughly
chopped yellow pepper,
1 deseeded and finely
chopped red chilli, 100g
cooked peeled prawns, the
finely grated zest and juice
of 1 lime, 1 tbsp light soy
Grazing lunchbox
serves 2 ready in about 15 minutes
Cut 1 peeled
carrot, ½
deseeded red
pepper and ¼
cucumber into
strips. Fill each
of 2 lunchboxes with the
vegetable strips, 3 slices
lean cooked turkey,
1 hard-boiled egg, cut in
half, 3 Mini Babybel Lights,
3 sliced gherkins, 1 level
tbsp sweet pickle, and
62 SLIMMING WORLD
and easy lunchbox ideas are the real meal deal!
photographs: chris alack
sauce and 2 level tbsp sweet
chilli sauce. Season, toss
well. Chill until ready to eat.
Syns per serving:
● Extra Easy 1½
a 60g wholemeal roll. Chill
until ready to eat.
Syns per serving:
● Extra Easy 1*
*Omit the sweet pickle to make it FREE.
Add 6 Syns if not using the Mini
Babybel Light cheeses as a Healthy
Extra, and a further 6 Syns if not using
the wholemeal roll as a Healthy Extra
Spiced wild rice, bean
and lime salad
serves 2 V
ready in about 25 minutes
Cook 100g mixed dried
basmati rice and wild
rice for 20 minutes, or
according to the packet
instructions. Drain, rinse
under cold running water
then drain again. Stir in
400g drained canned
mixed bean salad, 100g
drained canned sweetcorn,
1 deseeded and finely
chopped red pepper and
¼ finely chopped red onion. fresh coriander and toss
Mix together the juice of 1 well. Line 2 lunchboxes with
lime, 1 tsp Cajun spice mix Little Gem lettuce leaves
and ¼ tsp ground cumin, and and spoon in the rice salad.
season. Pour the dressing Chill until ready to eat.
over the salad, stir in a small Syns per serving:
handful of finely chopped ● Extra Easy FREE ● Green FREE
Pasta, ham and egg
salad lunchbox
serves 2
ready in about 20 minutes
Boil 75g macaroni
for 7-10 minutes, or
according to packet
instructions. Drain,
rinse under cold
running water, then
drain again. Transfer
to a large bowl and
leave to cool. Add
100g cubed canned
lean ham, ¼ roughly
chopped cucumber, 4 finely tomato purée, 6 tbsp quark,
¼ level tsp prepared
chopped spring onions, 2
roughly chopped tomatoes, English mustard and 1 tbsp
2 chopped hard-boiled lemon juice, and season.
Stir the dressing into the
eggs and a small handful
salad. Chill until ready to eat.
of finely chopped fresh dill.
Whisk together 1 level tbsp
Syns per serving:
extra-light mayo, 1 tbsp ● Extra Easy ½

Minestrone soup with salmon
and cucumber roll
serves 2 ready in about 25 minutes
Place a large lidded pan
sprayed with low-calorie
cooking spray (1 cal per
spray) over a medium
heat. Finely chop 1 onion,
1 peeled carrot, 2 celery
stalks and 1 garlic clove,
add to the pan and season
well. Stir-fry for 1-2 minutes.
Stir in 1 tbsp tomato purée,
200g canned chopped
tomatoes, 600ml veg stock
and 50g dried orzo pasta
and bring to the boil. Cover
with a lid, reduce the heat
and simmer for 5-6 minutes.
Add 200g drained canned
cannellini beans and simmer
Herby couscous
and chickpea salad
serves 2 V
ready in about 20 minutes
Put 100g plain dried
couscous in a wide
heatproof bowl, pour
over 150ml boiling
vegetable stock (or
enough just to cover
the couscous).
Cover, set aside
for 10 minutes.
Finely chop ½ red
onion, ¼ cucumber and
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR
1 roasted red pepper
PROP STYLING: TAMZIN FERDINANDO
(from a jar of peppers in
brine). Put in a bowl with 6
quartered cherry tomatoes,
100g drained canned
chickpeas, a small handful
each of chopped fresh mint
and coriander, and the juice
for 10 minutes, or until the
pasta is cooked. If the soup
is too thick, add hot water.
Season and pour into flasks.
For the rolls, combine 4 tbsp
quark, a drained 205g can
of salmon in brine, a small
handful of finely snipped
fresh chives and 1 tsp finely
grated lime zest. Season well.
Halve 2 x 60g wholemeal
rolls, fill each with 4 slices of
cucumber and the salmon.
Chill until ready to eat.
Syns per serving:
● Extra Easy FREE*
*Add 6 Syns if not using the
wholemeal roll as a Healthy Extra
of 1 lemon. Season and stir.
Fluff up the couscous, stir in
the veg and pack with lemon
wedges for squeezing over.
Chill until ready to eat.
Syns per serving:
● Extra Easy FREE ● Green FREE
packed with flavour
Ham and pea frittata
with salad
serves 2 ready in about 25 minutes
Boil 50g frozen peas
for 3-4 minutes,
then drain. Preheat
your grill to high.
Crack 4 eggs into
a medium bowl
and beat well.
Stir in 1 roughly
chopped red
onion, 1 cubed
red pepper, a
small handful
of shredded
fresh mint and
the peas, and
season well.
Place a medium
ovenproof frying pan
sprayed with low-calorie
cooking spray (1 cal per and slightly golden. Allow
spray) over a medium heat. to cool completely, then
Pour in the egg mixture and cut into 6 wedges. Pack 3
cook for 4-5 minutes, or wedges into each lunchbox
until the base is set. Cube with a seasoned cucumber
100g canned lean ham, and cherry tomato salad.
scatter over the frittata, then Chill until ready to eat.
grill for 4-5 minutes, or until Syns per serving:
set and the top is bubbling ● Extra Easy ½
Chicken and pesto sandwich
with crunchy salad
serves 2
ready in about 20 minutes
Combine 1 level tbsp
extra-light mayo, ¼ level
tsp Dijon mustard, 50g
fat-free natural cottage
cheese and seasoning.
In a food processor,
blend 25g chopped
fresh basil, 1 chopped
garlic clove, 4 tbsp
cooled veg stock and on 2 slices, top with 2 slices
1 level tbsp grated fresh of tomato, the chicken, then
parmesan until fairly smooth, the remaining bread. Pack
and season. Put the stock with a Little Gem, radish
mixture in a bowl, add 2 and baby corn salad.
shredded cooked skinless Chill until ready to eat.
chicken breasts; toss well.
Take 4 slices of wholemeal Syns per serving:
● Extra Easy 2½*
bread from a small 400g loaf. *Add 6 Syns if not using the
Spread the cottage cheese wholemeal bread as a Healthy Extra
SLIMMING WORLD 63
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64 SLIMMING WORLD
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Black bean stew
with rice
serves 4 V ✱ (stew only)
ready in about 30 minutes
Low-calorie cooking spray (1 cal per spray)
3 garlic cloves, finely chopped
2 onions, finely chopped
1 carrot, peeled and finely chopped
4 celery stalks, finely chopped
1 tbsp smoked paprika
2 tsp ground cumin
275g dried long-grain rice
2 x 400g cans chopped tomatoes
Salt and freshly ground black pepper
2 x 400g cans Epicure Organic Black
Beans in water, drained and rinsed
4 radishes, thinly sliced
A small handful of fresh chives,
finely chopped
1 Place a large frying pan sprayed
with low-calorie cooking spray over
a medium heat. Add the garlic, onions,
carrot and celery and stir-fry for 5-6
minutes. Add the paprika and cumin
and stir-fry for 1-2 minutes.
2 Cook the rice according to the
packet instructions, then drain well.
Meanwhile, add the tomatoes to the
frying pan, season and cook for 10-12
minutes. Add the beans and cook for
a further 6-8 minutes. Divide the stew
and rice between 4 bowls and serve
garnished with the radishes and chives.
Syns per serving:
● Extra Easy FREE ● Green FREE
 seventies revival

Let’s go
retro
After-school favourites get the grown-up
treatment. So who’s staying for tea?
photographs: kate whitaker

golden mac ’n’ cheese,

recipe p66

SLIMMING WORLD 65
Golden mac ’n’
cheese GIVE IT A TWIST
Dried soba noodles or thin
You’re never too old to enjoy this lighter
take on the ultimate comfort food rice noodles work just as
well as dried egg noodles
SUPER SIMPLE
serves 4
V ✱
ready in about 45 minutes
250g dried macaroni
2 carrots, peeled and thinly sliced
200g broccoli florets
4 spring onions, finely chopped
2 garlic cloves, finely chopped
300ml vegetable stock
4 tbsp tomato purée
200g quark
1 tsp English mustard powder
2 eggs, lightly beaten
160g reduced-fat Cheddar,
coarsely grated
Salt and freshly ground black pepper
A small handful of fresh flat-leaf parsley,
finely chopped, to garnish
Mixed salad leaves, dressed with
lemon juice, to serve

1 Preheat your oven to 200°C/

fan 180°C/gas 6. Cook the
macaroni according to the packet
instructions, then drain well and
transfer to a wide bowl.
2 Steam the carrots and broccoli
for 3-4 minutes, then drain well
and add to the macaroni. Add
the spring onions and garlic.
3 Put the stock, tomato purée,
quark, mustard powder and Chicken and mushroom noodles
eggs in a blender and whizz A home-made reminder of the classic one-pot snack – loads of flavour, no Syns!
until smooth. Pour this over the
macaroni, then stir in ¾ of the SUPER SIMPLE chicken to a chopping board
Cheddar. Season and toss well. serves 4 using a slotted spoon and shred
ready in about 40 minutes it into bite-size pieces.
4 Spoon the mixture into a
1.5 litres chicken stock 2 Return the chicken to the stock.
shallow ovenproof dish, sprinkle
3 skinless chicken breast fillets Add the noodles, sweetcorn,
over the remaining Cheddar and
bake for 15-20 minutes, or until 1 tsp finely grated fresh root ginger carrot, mushrooms, half the
golden and bubbly. Garnish with 2 garlic cloves, finely chopped spring onions and all the soy
the parsley and a twist of black 200g dried egg noodles sauce. Simmer for 6-8 minutes,
pepper. Serve with the salad. 200g sweetcorn, frozen or canned or until the noodles and veg are
and drained cooked. Ladle into four bowls
Syns per serving: 1 carrot, peeled and finely chopped and scatter over the remaining
● Extra Easy FREE* ● Green FREE*
200g baby button mushrooms, spring onions. Serve with extra
*Add 6 Syns if not using the reduced-fat thinly sliced
Cheddar as a Healthy Extra soy sauce for drizzling over.
6 spring onions, thinly shredded
2 tsp light soy sauce, plus extra Syns per serving:
to serve ● Extra Easy FREE

1 Pour the stock into a pan, then

add the chicken, ginger and
garlic. Bring to the boil, then
reduce the heat to medium,
partly cover and simmer for 20
minutes, or until the chicken is
cooked through. Transfer the

66 SLIMMING WORLD
 seventies revival

Fish fingers with

chips and beans
We’ve revamped this childhood fave –
hands up for more beans...

SIMPLE
serves 4
ready in about 40 minutes
600g floury potatoes, such as Desiree or
King Edward, peeled and cut into chips
Low-calorie cooking spray
(1 cal per spray)
Salt and freshly ground black pepper
800g thick, skinless and boneless white
fish fillets, such as cod or haddock, cut
into 24 thick strips (defrosted if frozen)
Finely grated zest of 1 unwaxed lemon,
plus lemon wedges to serve
2 eggs
50g dried wholemeal breadcrumbs
2 x 400g cans baked beans, to serve
Sprigs of parsley, to garnish
4 level tbsp tomato ketchup, to serve

1 Preheat your oven to 200°C/fan

180°C/gas 6. Line a baking tray
with baking paper.
2 Boil the chips for 3-4 minutes,
drain well, return to the pan and
cover. Lightly shake to roughen
up the chips’ edges, then spread
on a non-stick baking tray in
a single layer. Spray with low-
calorie cooking spray, season
and bake for 20-25 minutes,
or until golden brown.
3 Meanwhile, put the fish on
a large plate, sprinkle over the
lemon zest and season well.
Lightly beat the eggs in a bowl,
and sprinkle the breadcrumbs
onto a plate. Dip the fish into
the beaten egg, then roll in the
breadcrumbs to coat lightly.
Place on the lined baking tray
in a single layer and spray with
low-calorie cooking spray. Bake
for 12-15 minutes, or until cooked
through and lightly golden.
4 Heat the beans until piping hot.
Divide the fish fingers between
4 plates. Serve with the chips,
beans garnished with parsley,
lemon wedges and ketchup.
Syns per serving:
● Extra Easy 3½

SAVE ME SYNS
Swap the tomato ketchup for Syn-
free ketchup and save 1 Syn per
serving – see our easy recipe on
p54. And by making your own
breadcrumbs you can save another
1 Syn per serving, see tip on p56

SLIMMING WORLD 67
Minced beef savoury pancakes
Our grown-up version of a teatime treat has a wonderfully rich filling with a hint of spice
WORTH THE EFFORT
serves 4
✱ low-calorie cooking spray over
ready in about
1 hour 45 minutes
10 large eggs
30g plain flour
50g dried wholemeal
breadcrumbs
200g courgettes, sliced and
steamed, to serve
200g runner beans, sliced
lengthways and steamed,
to serve
For the filling:
Low-calorie cooking spray
(1 cal per spray)
1 large onion, finely
chopped
2 garlic cloves, finely
chopped
½ tsp each of ground
cinnamon, ground cumin
and ground coriander
450g extra-lean minced beef
2 tbsp tomato purée
400g can chopped tomatoes
Salt and freshly ground
black pepper
1 To make the filling, place a
large saucepan sprayed with
a low heat. Add the onion and
stir-fry for 5 minutes, or until
softened. Add the garlic and
spices and stir-fry for 1-2
minutes. Add the mince, turn the
heat to high, and fry, stirring from
time to time, for 4-5 minutes, or
until browned all over. Stir in the
tomato purée and tomatoes.
2 Bring to the boil, then reduce
the heat to low and simmer
gently for 1 hour, or until very
thick. Season, then leave to cool
while you make the pancakes.
3 Preheat the oven to 200°C/fan
180°C/gas 6. Line a baking tray
with baking paper. Lightly whisk
8 eggs in a large measuring jug.
Sift over the flour and whisk
again until smooth, then season
with a pinch of salt.
4 Place a 15-16cm frying pan
sprayed with low-calorie cooking
spray over a high heat. Pour in
¼ of the batter, then tilt the pan
to spread it evenly. Cook for 1-2
minutes, or until lightly browned
underneath. Flip the pancake and
cook for a further 1-2 minutes.
Transfer to the lined baking tray,
cover with baking paper and
keep warm while you cook the
remaining 3 pancakes.
5 Beat the remaining 2 eggs.
Spoon ¼ of the filling into the
SAVE ME TIME
middle of one pancake. Brush Make these pancakes
a little egg on to one edge, then ahead and pop them
fold over and press down to seal. in the freezer ready
Brush the top with egg. Sprinkle for an easy mid-week
over ¼ of the breadcrumbs and supper. Just defrost,
place on a baking tray. Repeat
cover with foil and
with the other 3 pancakes. reheat at 180˚C/fan
160˚C/gas 4 for
6 Spray with low-calorie cooking
20-25 minutes, or
spray, then bake for 15-20
until piping hot
minutes, or until golden and hot
through. Serve with the steamed
veg, seasoned with black pepper.
Syns per serving:
● Extra Easy 3½ ● Original 3½
 seventies revival

Arctic roll with

summer berries
An update on the retro pud that
made school dinners worth having!

WORTH THE EFFORT GO CHOCOLATEY!

serves 8 Make a chocolate roll by adding
✱ 1 level tbsp of cocoa powder to
ready in about 1 hour, plus the egg yolk mixture in step 2.
2 hours’ freezing time Add ½ Syn per serving
350g reduced-fat vanilla ice cream
Low-calorie cooking spray (1 cal per spray)
6 medium eggs, separated
25g caster sugar
2 tbsp sweetener
200g mixed berries, to serve

1 Allow the ice cream to soften at

room temperature for 10 minutes.
Spoon it into a line along a sheet
of baking paper then, using the
paper to help you, shape it into
a 20cm-long sausage. Roll it
tightly in the baking paper and
return it to the freezer.
2 Preheat your oven to 180°C/fan
160°C/gas 4. Line a 30 x 20cm
Swiss roll tin with baking paper
and spray with low-calorie
cooking spray. Put the egg yolks,
sugar and sweetener in a large
bowl and beat using an electric
hand whisk until pale and thick.
3 Put the egg whites in a large,
clean glass bowl and beat with
a clean electric hand whisk on
a medium speed until stiff peaks
form. Fold in the egg yolk mixture.
Pour into the tin and bake in the
middle of the oven for 15-18
minutes, or until set and springy
to touch. Leave to cool in the tin.
4 Turn the sponge out onto a
clean sheet of baking paper and
carefully peel off the paper you
baked it on. Unwrap the ice cream
and put it lengthways down the
middle of the sponge. Using the
baking paper to help you, roll
RECIPES & STYLING: SUNIL VIJAYAKAR. PROP STYLING: MORAG FARQUHAR

the sponge around the ice cream

to enclose it and twist the ends
of the paper to secure. Place the
roll on its seam in the freezer
and freeze for 2 hours.
5 About 10 minutes before
serving, carefully remove the
baking paper. Trim the edges
of the roll and cut into 16 thin
slices. Divide between 8 plates
and serve with the berries.
Syns per serving (2 slices):
All choices 3½

SLIMMING WORLD 69
 “Look, it’s a skinny-
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Calorie-free and Syn-free Truvia® sweetener is truly
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 pick of the
chips Skinny fries with garlic mayonnaise
SUPER SIMPLE 1 Preheat your oven to 220ºC/fan 200ºC/gas 7.
The latest in our serves 4
V
2 Boil the chips in lightly salted water for
series of recipes for
ready in about 45 minutes 3 minutes, then drain them well in a colander.
low-Syn chips is our
While the chips are still in the colander, spray
lighter version of 1.2kg floury potatoes, preferably Maris
the French way to them with low-calorie cooking spray and
Piper, peeled and cut into skinny chips
enjoy fries. Go on, toss gently until they are lightly coated.
Low-calorie cooking spray
take a dip! (1 cal per spray) 3 Scatter the chips over a large non-stick
Flaked sea salt and freshly ground baking tray in a single layer and season. Bake
black pepper
for 10 minutes. Turn the chips with a spatula,
For the dip: spray them with more low-calorie cooking
4 level tbsp extra-light mayonnaise spray and return to the oven for a further
1 small garlic clove, crushed 15-20 minutes, until they are golden and crisp.
4 Meanwhile, mix the mayonnaise with the
garlic in a bowl. Serve the chips immediately
with the garlic mayonnaise for dipping.
Syns per serving:
● Extra Easy 1 ● Green 1
PHOTOGRAPH: GARETH MORGANS. RECIPE & FOOD STYLING:
JUSTINE PATTISON. PROP STYLING: MORAG FARQUHAR

SLIMMING WORLD 71
Stay on plan
through Ramadan
Evening meals are a celebration after the daily fast during Ramadan.
Our recipes help you eat healthily and still enjoy a rich array of flavours
photographs: lara holmes

Beef kofta kebabs

with spiced
potatoes and
tomato salad
These Free kofta skewers will go down
a treat with everyone round your table

SIMPLE
serves 4
✱
ready in about 1 hour
For the kebabs:
750g extra-lean minced beef
2 tbsp Schwartz Perfect Shake
Moroccan Herb and Spice Blend
4 garlic cloves, finely chopped
A large handful of fresh coriander,
finely chopped, plus extra to garnish
2 red and 2 yellow peppers, each
deseeded and cut into 8 pieces
Lemon wedges, to serve

For the potatoes:

500g potatoes, peeled and cut
into 2.5cm cubes
2 tsp olive oil
4 tsp cumin seeds
1 tbsp curry powder
1 tsp ground turmeric
A small handful of fresh coriander,
finely chopped
A squeeze of lemon juice

For the salad:

4 tomatoes, finely chopped
1 red onion, finely chopped
1 cucumber, finely chopped
1 red chilli, deseeded and
finely chopped
A small handful each of fresh mint
and coriander, finely chopped
Juice of 2 lemons
Salt and freshly ground black pepper

1 To make the salad, put all

the ingredients in a bowl and
season and toss well. Cover
with cling film and set aside
for at least 20 minutes.

2 Boil the potatoes for 10-12
minutes, or until tender, then
drain well. Add 1 tsp olive oil to
a large wok or frying pan and
place over a high heat. Add the
spices and potatoes, season
well and stir-fry for 4-5 minutes.
Remove from the heat, stir in the
coriander and squeeze over
the lemon juice. Keep warm.
3 Preheat your grill to medium-
hot. Put all the kebab ingredients,
apart from the peppers, into a
bowl. Season well, then shape
the mixture into 32 balls.
4 Alternately thread 4 meatballs
and 4 pepper pieces on to each
lightened-up faves
Full-time mum Ruhina Lalmohamed, 32, lives in
Ainsdale, Southport with her husband Murtaza,
son Rayhan, nine, and daughter Muskan, seven.
Ruhina, who’s 5ft, joined Jane Edwards’ Slimming
World group in Netherton, Merseyside in June
2012 weighing 13st 8lbs and lost 5st in just
under a year to reach her target weight of 8st 8lbs
‘T
hroughout my childhood and teens I’d
always been bigger than my friends.
When I got married at 21, I was a size 16,
and after having Muskan in 2007 I was
easily a size 18. My downfall was bread,
crisps and picking at the kids’ leftovers. I’d often
have curry, rice and chapatis for dinner, then a
cheese-and-onion-crisp sandwich after I’d put the
children to bed. My turning point
came when someone gave me a
cardigan as a gift in a size 20.
Something inside me just clicked and
I decided to join Slimming World.
I followed the Extra Easy plan
and loved the fact that I could carry
on eating my favourite dishes, such
as chicken curry with heaps of rice,
and still lose weight. I changed my
cooking methods and made a few
simple food swaps – sour cream and
double cream for fat-free fromage
frais and natural yogurt, for instance.
I found I could still add all my usual
spices for flavour. The end result
I always used to gain
weight during Ramadan.
Now I feel in control –
A guide to Ramadan
and have even had this What? Ramadan is with family and friends
dress made specially the ninth month of breaking their fast
for the celebrations
the Islamic calendar together. The end of
and it’s regarded by Ramadan is marked by
Muslims as one of the Eid ul-Fitr (the Festival
of 8 skewers. Lightly brush with most holy months. of the Breaking of the
1 tsp olive oil and grill for 10-15 When? This year, Fast), which begins
minutes, turning occasionally,
Ramadan will start on with the first sight
until cooked. Serve with the
or around 28 June. It of the new moon.
potatoes and salad, garnished
with the extra coriander and with lasts 30 days, during Why? Fasting (sawm) is
lemon wedges to squeeze over. which time Muslims one of the Five Pillars –
fast from sunrise to fundamental religious
Syns per serving:
● Extra Easy 1 sunset. A light meal is duties – of Islam and
eaten before dawn it is intended to teach
COOK’S NOTE (suhoor), then no more self-restraint and
For our Ramadan recipes we’ve used food or drink is taken generosity. As well as
olive oil, as some cooking sprays
until darkness falls. fasting, Muslims pray,
contain alcohol. If you’d prefer to use
a low-calorie cooking spray (1 cal per The post-sunset meal read the Qur’an,
spray), then the recipes will be Free (iftar) is traditionally perform acts of charity
on Extra Easy, except the Fish tagine, a very sociable time, and make resolutions.
½ Syn per serving on Extra Easy
SLIMMING WORLD 73
 Fish tagine with couscous
Spend more time with the family and less time washing up with our one-pot wonder

SIMPLE 2 Stir in the tomatoes, fennel,

serves 4 peppers and fish stock, season
ready in about 40 minutes and simmer for 10 minutes.
1 tsp olive oil 3 Scoop out and discard the
2 large onions, roughly chopped preserved lemon flesh, finely
4 garlic cloves, finely chopped chop the rind and add it to the
1 red chilli, deseeded and tagine, along with the fish chunks
finely chopped
and olives. Simmer for a further
1 tbsp finely chopped fresh 8-10 minutes, or until the fish is
root ginger
cooked through.
1 tsp each of ground cumin and
sweet smoked paprika 4 Meanwhile, put the couscous
½ tsp fennel seeds, crushed in a shallow heatproof bowl, pour
400g can chopped tomatoes over the veg stock, stir and cover
1 large fennel bulb, thinly sliced with cling film. Leave to stand
1 red, 1 yellow and 1 orange pepper, for 8-10 minutes, or until all the
deseeded and thinly sliced water is absorbed. Fluff up the
700ml fish stock grains with a fork, then season.
Salt and freshly ground black pepper
5 Serve the tagine garnished
1 preserved lemon, halved
with chopped coriander, with the
800g skinless and boneless mixed
thick fish fillets, such as salmon and couscous and the lemon wedges
always tasted every bit cod, cut into 3cm chunks for squeezing over.
as good, if not better! 12 black olives, pitted
My first Food Syns per serving:
A small handful of fresh coriander, ● Extra Easy 1
Optimising Ramadan finely chopped, to garnish
fell shortly after Lemon wedges, to serve
joining and I was For the couscous:
a little bit worried at 300g plain dried couscous
first, as Slimming 450ml boiling vegetable stock
World is all about not
depriving yourself. 1 Add 1 tsp olive oil to a heavy-
I talked things based pan and place over a
through with my medium heat. Stir in the onions,
Consultant, Jane, and she helped me work out how garlic, chilli, ginger, cumin,
paprika and fennel seeds. Cover
I could plan each day and happily combine the two.
and cook for 7-8 minutes, or until
I upped my lean meats, which kept me fuller for
the onions have softened.
longer, and my Superfree foods, which made a huge
difference to my energy levels. I also made double
quantities of some Food Optimising recipes to keep
on standby, or I’d take a dish with me when visiting
family and friends. Now, even when we end the I’ll be cooking
month with festivities and celebrate Eid, I never
feel like I’m the one missing out. the biryani
In the past I’d gain 4-6lbs during the month of
Ramadan. I’d also suffer with heartburn, bloating as a special meal
and tiredness. These days I’m in complete control
of my weight and those complaints don’t appear
during the Eid
any more. It’s also no longer painful to bend and
kneel, which makes a difference to me as I pray five
celebrations that
times a day. Losing weight has made me a much mark the end
happier, healthier and more confident person,
and my husband and children are so proud.’ ● of Ramadan
74 SLIMMING WORLD

Lamb biryani with tandoori broccoli
Caramelised onion and golden saffron add a festive touch to this delicious dish
WORTH THE EFFORT
serves 4
ready in 2 hours 10 minutes, plus
overnight marinating
250g fat-free natural yogurt
1 red chilli, deseeded and thinly sliced
4 garlic cloves, finely chopped
2 tsp finely grated fresh root ginger
¼ tsp ground cloves
1 tsp ground cinnamon
2 tsp each of ground cumin and
ground coriander
Salt and freshly ground black pepper
750g lean lamb leg steaks, all visible fat
removed, cut into 5cm pieces
350g dried basmati rice
100ml hot chicken stock
A large pinch of saffron threads
3 tsp olive oil
2 large onions, thinly sliced
1 cinnamon stick
8 green cardamom pods, lightly crushed
A small handful each of fresh mint and
coriander, finely chopped
For the tandoori broccoli:
400g tenderstem broccoli
1 tbsp tandoori curry powder
1 Put the yogurt, chilli, garlic,
ginger, cloves, ground cinnamon,
and half the cumin and ground
coriander in a large bowl.
Season and mix together well,
then add the lamb and toss
lightened-up faves
to coat. Cover and leave to
marinate in the fridge overnight.
2 Allow the lamb to come to
room temperature for 30 minutes.
Rinse the rice, soak it in cold
water for 30 minutes, then drain
and set aside. Put the stock in
a jug and stir in the saffron.
3 Meanwhile, preheat your oven
to 150°C/fan 130°C/gas 2. Add
1 tsp olive oil to a wide frying
pan and place over a medium
heat. Add the onions and cook,
stirring, for 15 minutes. Stir in the
remaining cumin and coriander
and cook for 1 minute.
4 Put the cinnamon stick and
cardamom in a saucepan, half-fill
with water and bring to the boil.
Add the rice, stir and return to
the boil. Cook for 3 minutes, then
drain and mix into the onions.
Stir in the mint and coriander.
5 Take a 3-litre flameproof
casserole with a tight-fitting lid,
add 1 tsp olive oil and place over
a low heat. Spread a thin layer
of the rice mixture in the bottom
of the dish. Top with half the lamb
and marinade, then half the
remaining rice. Drizzle with half
the saffron stock and top with the
remaining lamb and marinade.
Spread the last of the rice on top
and drizzle with the remaining
stock. Cover tightly with foil, then
the lid, and turn up the heat for
30 seconds to build up steam.
6 Bake for 25-30 minutes, or until
the lamb and rice are tender.
Take out of the oven and leave
covered for another 30 minutes.
Remove the cinnamon stick.
7 Blanch the broccoli for 2-3
minutes, drain well and return
to the pan. Brush with 1 tsp olive
oil and add the curry powder.
Preheat a griddle pan over a
high heat. Cook the broccoli on
the griddle for 2 minutes. Serve
with the biryani.
Syns per serving:
● Extra Easy 1½
SLIMMING WORLD 75
 Fasting and Food Optimising
With your eating patterns changing so much (between fasting and big family meals shared each
night after breaking the fast), Ramadan can bring extra challenges. Here’s how to stay on track

Fill the freezer
The weeks before Ramadan
are a good time to cook
some of your favourite Food
Optimising dishes and
freeze extra portions. That
way you’ll always have a
healthy, low-Syn dish ready
to serve alongside other
dishes at your family’s
suhoor and iftar meals.
Fuel up for the day ahead
Free Foods that are high
in protein – like lean halal
meat and fish – keep you
feeling fuller for longer,
as do beans and grains.
It means they’re ideal for
suhoor. Healthy Extras
such as wholemeal bread
and cereals will also help
keep you going all day.
Strike the right balance
Break your fast gently with
fresh fruit and water. Then
choose a balanced meal
made up of protein (such as
meat or pulses), lots of veg,
and carbohydrates (eg, rice,
couscous). Drink plenty
of water to help your body
adjust its fluid levels
before bedtime, too.

Chicken chermoula
with coriander
couscous and
green beans
Chermoula is a traditional North African
marinade rich in herbs and spices

SIMPLE
serves 4
✱
ready in about 30 minutes, plus
3-4 hours’ marinating time
4 skinless chicken breast fillets
400g green beans, trimmed, to serve

For the chermoula:

400g can chopped tomatoes
4 garlic cloves, roughly chopped
1 tsp each of ground cumin, sweet
smoked paprika and hot paprika
A small handful of fresh coriander,
finely chopped
A small handful of fresh flat-leaf
parsley, finely chopped
1 preserved lemon, finely chopped
Juice of 1 lemon
Salt and freshly ground black pepper

For the coriander couscous:

200g plain dried couscous
300ml boiling chicken or
vegetable stock
2 roasted red peppers in brine from
a jar, drained and finely chopped
A small handful of fresh coriander,
finely chopped
1 Put the chicken in a wide,
shallow glass or enamel bowl
and slash each breast diagonally
3-4 times with a sharp knife.
2 Put all the chermoula
ingredients in a food processor
and whizz until fairly smooth.
Season well and pour over the
chicken. Cover and marinate with cling film. Leave to stand SAVE ME
in the fridge for 3-4 hours, or for 8-10 minutes, or until all MONEY
overnight if you have the time. the water has been absorbed. If you don’t have
a jar of preserved
3 Preheat your oven to 200°C/ Fluff up the grains with a fork,
stir in the red peppers and lemons, just
fan 180°C/gas 6. Transfer the add a tablespoon
chicken and marinade to an coriander and season.
of white wine
ovenproof dish in a single layer 5 Steam the beans for 3-4 vinegar in step
and bake for 20-25 minutes, minutes, or until just tender. 2 instead
or until cooked through. Slice the chicken and serve
4 Meanwhile, put the couscous with the couscous and beans.
in a shallow heatproof bowl, pour Syns per serving:
over the stock, stir and cover ● Extra Easy FREE

76 SLIMMING WORLD
 lightened-up faves

Spinach, aubergine and chickpea

curry with rice
A hearty, extra-filling veggie curry that’s really easy to make ahead

SIMPLE chilli and all the spices and

serves 4 stir-fry for 4-5 minutes.
V ✱
ready in about 45 minutes 3 Add the tomatoes and passata,
and season well. Cover the pan,
600g baby spinach reduce the heat to medium-low
1 tsp olive oil and simmer for 15-20 minutes,
2 onions, finely chopped or until the aubergine is tender.
1 aubergine, cut into 1.5cm cubes
4 Meanwhile, cook the basmati
400g can chickpeas, drained
rice according to the packet
2 garlic cloves, finely chopped instructions. Stir the spinach into
1 red chilli, deseeded and finely the curry and warm through.
chopped, plus extra to garnish
Garnish with coriander and serve
1 tbsp each ground cumin and coriander
with rice, chilli and lime wedges.
1 tsp fennel seeds
2 tsp mild curry powder Syns per serving:
● Extra Easy ½ ● Green ½
400g can chopped tomatoes
200g passata with onions and garlic
Salt and freshly ground black pepper
350g dried basmati rice, to serve
A small handful of fresh coriander,
roughly chopped, to garnish
Lime wedges, to serve
You can eat this curry next day, too – use it to fill
1 Steam the spinach, drain and green bell peppers, then bake and serve with rice
rinse under cold running water.
Squeeze gently to remove
most of the liquid, then pulse
in a food processor to make
a fairly coarse purée.
2 Add 1 tsp olive oil to a large
frying pan and place over a
medium heat. Add the onions,
aubergine, chickpeas, garlic,
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY. HAIR & MAKE-UP: LIZ KITCHINER

SLIMMING WORLD 77
advertisement promotion

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78 SLIMMING WORLD
 express main

Pimp up my ready meal

All you need for this fab fresh-tasting supper is a chilled pack
of chicken in sauce plus four ingredients

Warm Mediterranean chicken and pasta salad

320g pack Sainsbury’s Just Cook Chicken
Fillets with Sunbaked Tomatoes & Olives
350g dried chifferi rigati or other pasta shape
200g green beans, trimmed and halved
PHOTOGRAPHS: MAJA SMEND. RECIPE & FOOD STYLING: SUNIL VIJAYAKAR
PROP STYLING: POLLY WEBB-WILSON
2 roasted red peppers in brine from a jar,
drained and roughly chopped
28g fresh basil, roughly torn
Salt and freshly ground black pepper
serves 4 ready in about 35 minutes
Preheat your oven to 190°C/fan
170°/gas 5. Cook the ready meal
according to the packet instructions,
then leave to cool a little. Meanwhile,
cook the pasta according to the
packet instructions, drain well,
transfer to a wide salad bowl and
leave to cool. Steam the beans for
3-4 minutes, cool them under cold
running water, drain and add to the
pasta. Slice the chicken and add
it and the sauce to the pasta. Add
the peppers and basil, season and
toss well. Serve immediately.
Syns per serving:
● Extra Easy 1½

SLIMMING WORLD 79
 Shop yourself
slimmer with these Amaz ing
savvy low-Syn g raz ing
finds and speedy
meal ideas
FOODNEWS
Shake it up…
Brilliant for barbecues,
Oxo Shake & Flavour
seasoning granules
now come in Tikka,
Chinese and
Southern Fried varieties, adding extra spice
to your meat or Quorn. All are ½ Syn per
level tsp and each 70g pot costs £1.39. Chicken Cobb salad
FREE on Extra Easy and Original

This American-style serve-and-come-

again salad, with its colourful rows of
Little pot of heaven chicken, bacon and leaves, is quick to
Sink your spoon into Müllerlight
Cheesecake and Dessert Inspired Yogurts, rustle up and makes a perfect snack
all with real pieces of crushed cake. They’re or light meal. Cook and roughly chop
available in six-pot multipacks, containing 2 rashers of back bacon (all visible fat
three each of Banoffee and Apple Pie,
removed) and hard-boil and slice an
or three each
of Strawberry egg. Shred a ready-cooked skinless
Cheesecake chicken breast fillet, thinly slice
and Lemon
a quarter of a cucumber and halve
Cheesecake.
Each 165g pot 4 cherry tomatoes. Arrange in rows with
is 1 Syn and a a handful each of shredded iceberg
pack costs £3.89. lettuce leaves and watercress. Drizzle
over 1 tbsp fat-free vinaigrette. Yum!

WHAT’S NEW
You’ll be hooked on
Marks & Spencer
Fuller Longer
Lochmuir Salmon &
Potato Bake. A 370g Ragú Pasta & Sauces are handy if you’re short of
chilled pack costs time. Pick Cheese, Leek & Ham Flavour, 2½ Syns
£3.99 and will keep per pack, or Tomato, Onion & Herb or Chicken &
you going for just 2½ Mushroom Flavour, both 2 Syns per pack (all made
Syns per pack on Extra with water) on Extra Easy and Green. Each 110g
Easy and Original. dried pack costs 89p from Iceland.

80 SLIMMING WORLD

COOL
KITCHEN
KIT
Make your
lollies extra
jolly with these Frosty
Friends Ice Lolly
Moulds from Mustard.
They cost £8 for
three moulds, from
justmustard.com.
Spicy Quorn Piri Piri & Rice
makes a great standby
supper. A 400g chilled pack
is 3½ Syns on Extra Easy and
Green. It is £2.50 from Tesco.
trolley talk
CHEAT
OF THE
MONTH
Philadelphia
Lightest
WHAT? A soft, mild cheese.
You can enjoy 110g as a
Healthy Extra ‘a’ on all choices.
WHY? Gives sauces a bit of
creamy-tasting oomph! Great
as an instant topping or filling.
WHEN? For breakfast, spread
on to 2 slices of wholemeal 60-SECOND SNACK
toast from a small 400g loaf
Top a basic medium-size ice-cream cone with a
and top with sliced bananas. 60g scoop of reduced-fat ice cream and you’ve
Stir into veggies cooked in got a treat that’s only 4½ Syns – cool, huh?
stock for a quick pasta sauce.
Spoon over baked potatoes.
Use with garlic in Chicken
Kiev. If not using as a Healthy
Extra, 25g is just 1 Syn.
snack attack
IT’S IN THE BAG...
● Light-as-air Walkers Pops are popped not fried. The
Sour Cream & Onion, Original and Melted Cheese & Crispy Bacon
flavours are 5 Syns per 23g bag and cost 63p each.
● Crunch time? Open a bag of Kettle Baked Chips in Sweet Chilli, 5 Syns per
25g bag, or Cream Cheese & Chive, 4½ Syns per bag. 79p from Nisa and Boots.
● Top of the popcorns is Metcalfes’s Skinny Topcorn in 4 fab flavours:
Sweet Cinnamon Spice, Heat ’n Sweet and Wasabi Glaze, 5½ Syns per
bag, and Sweet ’n Salt, 6 Syns. All cost 79p per 25g bag.
● Toasty morsels: Kingsmill Mini Toasts come in punchy Sea Salt &
Balsamic Vinegar or Mature Cheddar & Red Onion flavours. At 4½ Syns
per 22g bag, they cost £1.59 for a multipack of five.
Sainsbury’s Just Cook Provençale
Kerry Low Low Chicken, Tomato & Chicken Breast Fillets with Red & Young’s Low Fat Ocean
Basil Pasta and Sweet & Sour Yellow Peppers makes an easy Crumble takes fish pie to a
Chicken with Rice are 2½ Syns per meal for two – just add extra veg. new sea level. A 300g frozen
320g frozen pack on Extra Easy and Free on Extra Easy and Original, pack is 3½ Syns on Extra Easy
Green. Each costs £1 from Asda. a 332g chilled pack costs £4. and Green and costs £1.
SLIMMING WORLD 81
trolley talk

HEALTHY
EXTRA
UPDATE

Start your day with

a crunchy bowl of
Kellogg’s Special K
Granola, with
Cranberries, Pumpkin
Seeds and Almonds or
Raisins and Red Apples.
A 30g portion of either
counts as a Healthy Extra
‘b’ on all choices. A 370g
bag costs £2.99.
GET FRESH WITH
Cherries
Superfree on all choices You’ll go
Rich, ripe and juicy, cherries are bananas for
the pick of the fruit crop in July Weetabix
and August. They’re also Banana...
1½ biscuits
deliciously good for you and are count as a
packed with vitamins and Healthy Extra
antioxidants. Eat them fresh ‘b’ (for a 2-biscuit serving add 2 Syns to
straight from the bowl, or top with the Healthy Extra). A box of 24 is £2.69.
fat-free natural yogurt, or syn
reduced-fat ice cream (1½ Syns s-t-r-e-t-c-h-e-r-s Super-speedy
per 25g). Add to desserts (cooked Quaker Oats Oat So
Say a big yes s’il vous plaît to Simple Multi Grain
or puréed, count ½ Syn per 25g) – McVitie’s Mini Croissants. Just Porridge takes only
see our cherry-licious Black Forest 3 Syns each, they cost 75p for 2½ minutes in the
Sundae on page 90. a pack of six from Iceland. microwave. Choose
from Honey, Fruit
Muesli or Original
and 1 sachet of each
is a Healthy Extra
‘b’. A box of 10
A bit of a squash sachets costs £2.59.
Robinsons Squash’d is a small
enough pack of squash to pop
in your bag when you’re out and Hit the streets with
an Urban Fruit bag
about. One squeeze into water
of dried Mango,
gives an instant Free drink and Pineapple or
a pack should give you 20 Cherries. Count
servings. With no added sugar, get 40g as a Healthy
fruity with Apple & Blackcurrant, Orange & Peach Extra ‘b’. £1.97
per bag from Asda,
or Summer Fruits. A 66ml bottle costs £2.49.
Ocado and Tesco.
CHRIS ALACK. CHERRIES ILLUSTRATION: HANNAH CLARK. ALL INFORMATION
SALAD PHOTOGRAPH: GARETH MORGANS. ICE CREAM PHOTOGRAPH:

5 OF THE BEST low-syn salad dressings

AND PRICES CORRECT AT TIME OF GOING TO PRESS

Hellmann’s Kraft Light Sainsbury’s Be Essential Morrisons NuMe

Fat Free Thousand Island Good to Yourself Waitrose Low Soy, Chilli &
Vinaigrette Salad Dressing Blue Cheese Fat Vinaigrette Ginger Dressing
This is a Oh so pink, Dressing Has a mustard For Asian-style
super-light and fat free, Creamy-tasting and lemon salads, this
dressing with tangy hits with a strong flavour, ideal gingery dressing
with herbs of lemon and blue-cheese for green certainly hits
and red pepper, and gherkin. ½ Syn per flavour. ½ Syn per level salad. ½ Syn per level the spot. ½ Syn per level
it’s Free. 235ml, £1.50. level tbsp. 235ml, £1. tbsp. 250ml, £1.10. tbsp. 250ml, £1.10. tbsp. 250ml, 95p.

82 SLIMMING WORLD
Snacking
gets smarter
Whether it’s the mid-morning munchies or a night-time nibble, give
in to your grazing craving with these Free and easy ideas
photographs: gareth morgans
Ploughman’s
on a stick
SUPER SIMPLE
makes 4
ready in 10 minutes
4 thin slices of lean ham,
all visible fat removed
4 silverskin pickled onions
from a jar, drained
1 apple
1 Cut each slice of ham into
3 long strips and roll up
each strip tightly.
2 Thread the rolled ham strips
onto 4 skewers along with the
pickled onions.
3 Core the apple and cut into
chunks. Add to any sticks you’ll
be eating straight away. Keep the
remaining sticks in the fridge
for up to 2 days, preparing and
adding your apple chunks when
you are ready to eat.
Syns per stick:
● Extra Easy FREE ● Original FREE
84 SLIMMING WORLD
Zesty smoked
salmon wraps
SUPER SIMPLE
makes 4
ready in 10 minutes
100g low-fat natural cottage cheese
A small handful of roughly chopped
fresh dill, plus extra to garnish
Finely grated zest and juice of 1 lemon
Salt and freshly ground black pepper
Splash of Tabasco sauce (optional)
4 slices of smoked salmon
1 Put the cottage cheese, dill and
lemon zest and juice in a bowl
and mix well. Season and add
the Tabasco if using. Spread the
mixture over one side of the
smoked salmon slices, roll up
and scatter over the extra dill.
2 Serve immediately, or keep in
the fridge for up to 2 days.
Syns per wrap:
● Extra Easy FREE ● Original FREE
Caribbean
rice salad
SUPER SIMPLE
V
ready in 20 minutes
200g dried basmati rice
100g prepared fresh mango
chunks, cubed
100g prepared fresh pineapple
chunks, cubed
½ cucumber, cubed
1 red chilli, deseeded and
finely chopped
½ red onion, finely chopped
A small handful of finely chopped
fresh mint
Salt and freshly ground black pepper
Lime wedges, to serve
1 Cook the rice according to the
packet instructions. Drain, rinse
under cold running water and
transfer to a serving bowl.
2 Mix the remaining ingredients
into the rice and season to taste.
3 Serve immediately with lime
wedges for squeezing over.
Or keep in the fridge for up to
1 day and serve cold.
Syns per serving:
● Extra Easy FREE ● Green FREE

Turkey and bacon ranch wraps
SUPER SIMPLE 1 Preheat your grill to high.
makes 4
2 Grill the bacon for 3-4 minutes
ready in 15 minutes
on each side. Drain on kitchen
4 rashers back bacon, all visible paper and cut into strips.
fat removed
4 lean cooked turkey breast slices, 3 Meanwhile, mix the ranch
all visible fat removed sauce ingredients in a small
1 green pepper, deseeded and sliced bowl, season well and spread
1 tomato, deseeded and over one side of the turkey slices.
roughly chopped
1 tsp paprika 4 Divide the pepper, tomato and
bacon strips between the turkey
For the ranch sauce: slices, sprinkle with the paprika
150g fat-free natural fromage frais and roll up each one (hold them
A small handful of finely chopped in place with cocktail sticks).
fresh parsley and dill
1 garlic clove, finely chopped
5 Serve immediately, or cool and
keep in the fridge for up to 2 days.
1 tsp white wine vinegar
Salt and freshly ground black pepper Syns per wrap:
● Extra Easy FREE ● Original FREE
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR
If you’d like more tasty snacks, starters and sweet
PROP STYLING: MORAG FARQUHAR
treats, check out Slimming World’s Little Book of
Light Bites. You can get a free copy when you buy
a 12-week Countdown course between 26 May
and 14 June. It’s on sale in Slimming World
groups from 16 June, priced £3.95 (€5.95).
light bites
Sweetcorn and
chive fritters
SIMPLE
makes 20
V
ready in 20 minutes
2 spring onions, roughly chopped
½ red chilli, deseeded and finely chopped
2 eggs
340g can sweetcorn kernels, drained
Salt and freshly ground black pepper
Small handful of finely chopped
fresh chives
Low-calorie cooking spray
(1 cal per spray)
Lime wedges, to serve
1 Put the spring onions, chilli,
eggs and three-quarters of the
sweetcorn in a food processor
and blitz until combined. Season
well and transfer to a large bowl.
Add the chives and remaining
sweetcorn and mix well.
2 Place a large non-stick frying
pan sprayed with low-calorie
cooking spray over a medium-
high heat. When the pan is hot,
drop in heaped tablespoons of
the mixture and cook for 1-2
minutes on each side, or until
lightly golden and cooked
through. Drain on kitchen paper
and repeat until you have used
up all the mixture.
3 Serve immediately with lime
wedges, or cool and keep in the
fridge for up to 3 days. Serve
cold, or reheat thoroughly.
Syns per fritter:
● Extra Easy FREE ● Green FREE
SLIMMING WORLD 85
 Sundae best
Scoop up some sunshine with these summery
sundaes, all scrumptiously low-Syn
photographs: gareth morgans

wimbledon sundae,
recipe p88

beach café berry

sundae, recipe p89
tropical fruit cocktail
sundae, recipe p88

86 SLIMMING WORLD
 chill-out treats

peaches & cream

sundae, recipe p89

after-dinner chocolate
sundae, recipe p90

black forest sundae,

recipe p90

SLIMMING WORLD 87
Wimbledon
sundae
It’ll be game, set and match to you
when you serve up our winning pud
SUPER SIMPLE
serves 4
ready in about 15 minutes
500g strawberries, hulled, reserving
4 with their hulls to decorate
2 tsp sweetener
500g fat-free natural fromage frais
4 ready-made meringue nests (15g
each), roughly crushed, reserving
some pieces to decorate
1 Put half the hulled strawberries
and 1 tsp sweetener in a food
processor and blend until
smooth. Roughly chop the
remaining strawberries.
2 Divide half the purée between
4 sundae glasses and add half
the chopped strawberries.
3 Mix the remaining sweetener
with the fromage frais, and divide
half this mixture between the
4 glasses. Spoon over some
more chopped strawberries.
Add the crushed meringues,
then the remaining strawberries.
4 Spoon over the remaining
fromage frais and drizzle over
the last of the strawberry purée.
Decorate each sundae with a
strawberry and meringue pieces.
Syns per serving:
All choices 4
GIVE IT A TWIST
If you fancy a pud that’s a little
less sweet, swap the strawberries
for the same amount of raspberries
IF YOU HAVE AN
ICE-CREAM MAKER...
...and want to use it for the
ice-cream recipes on p89 and
p90, here’s what to do:
Mix all the ice-cream ingredients
together and pour into the
ice-cream maker. Churn
according to the machine
instructions or until thickened
and starting to firm up (this
usually takes about 20-25
minutes). Transfer to a shallow
freezer-proof container and
freeze for 2-3 hours, or until
firm enough to scoop.
88 SLIMMING WORLD
Tropical fruit
cocktail sundae
Raise your glass to this luscious
layered dessert – cheers!
SIMPLE
serves 4
ready in about 1 hour,
plus 4-6 hours’ chilling time
11.5g sachet Hartley’s Sugar Free
Lemon & Lime Jelly Crystals
8 passion fruit, halved
1 tsp sweetener
100g mango flesh, cut into cubes
100g pineapple flesh, cut into cubes
1 banana, peeled and thinly sliced
6 kiwi fruit, peeled and cut into cubes
120g fat-free natural fromage frais
120g ready-made low-fat custard
from a can
4 level tbsp of light aerosol cream
2 level tsp hundreds and thousands
1 Make the jelly according to
the packet instructions. Pour into
a shallow 20cm-square baking
tray and leave to cool for 30-40
minutes. Cover and chill in the
fridge for 4-6 hours, or until set.
Cut the jelly into cubes.
2 Scoop out the seeds and pulp
from the passion fruit into a small
pan and add the sweetener and
100ml water. Bring to the boil over
a gentle heat, then cook for 3-4
minutes, or until slightly thickened.
Leave to cool completely.
3 Mix the mango, pineapple,
banana and kiwi fruit in a bowl.
Divide half the cooled passion
fruit sauce between 4 sundae
glasses. Top each with the
fromage frais, then divide half
the jelly cubes between them,
followed by all the mixed fruit.
4 Spoon the custard over the
fruit in each glass, then top with
the remaining jelly cubes. Spoon
over the remaining passion fruit
sauce, add a level-tablespoon
squirt of light aerosol cream
and sprinkle each with ½ tsp
hundreds and thousands.
Syns per serving:
All choices 3

Peaches &
cream sundae
Adding a chocolate flake ups the
‘mmm’ factor of this classic combo
SIMPLE
serves 4
ready in about 30 minutes
6 peaches, peeled, stoned and cut into
cubes, reserving some to decorate
2 tsp sweetener
500g fat-free natural fromage frais
4 x 30g scoops of reduced-fat
vanilla ice cream
4 level tbsp of light aerosol cream
4 mini flakes, to decorate
1 Put half the peach cubes
and 1 tsp sweetener in a food
processor and blend until
smooth. Divide half the purée
between 4 sundae glasses.
2 Stir the rest of the sweetener
into the fromage frais. Divide half
the mixture between the glasses.
3 Top with half the peach cubes,
then the rest of the fromage frais
mixture, followed by most of the
remaining peach cubes. Drizzle
on the remaining peach purée.
4 Add a scoop of vanilla ice
cream to each sundae and top
with a level-tablespoon squirt of
light aerosol cream. Decorate
each one with a mini flake and
a few peach cubes.
Syns per serving:
All choices 6½
MAKE IT EASY
To peel peaches, carefully pierce the
skin with a knife and dip the fruit
into boiling water for 1 minute;
the skin should peel away easily
SAVE ME
TIME
If you’d prefer
to use shop-
bought
reduced-fat Pretty to look at
vanilla ice
cream for the and heavenly to eat,
Beach café
berry sundae, you just can’t beat
add 2 Syns
per serving for
a 30g scoop
a sundae for a
please-everyone pud
chill-out treats
Beach café
berry sundae
A low-Syn summer-fruit special
bursting with sweet and tangy tastes
SIMPLE
serves 4
ready in about 1 hour plus
4-7 hours’ freezing
400g blackberries
400g raspberries, plus extra to decorate
200g blueberries, plus extra to decorate
1 tsp sweetener
4 ice-cream wafers, to decorate
For the vanilla ice cream:
3 x 175g pots Müllerlight Vanilla yogurt
1 tbsp sweetener
½ tsp vanilla bean extract
For the berry sorbet:
100g frozen mixed summer berries
1 tbsp sweetener
1 tsp vanilla bean extract
50g fat-free natural fromage frais
1 For the ice cream, mix together
all the ingredients and transfer to
a shallow, freezer-proof container.
Cover and freeze for 2-3 hours.
2 Transfer the ice cream to a food
processor and blend until smooth.
Return to the container, cover
and freeze for 1-2 hours, or until
starting to set around the edges.
Beat the mixture with a fork to
break up the ice crystals, then
freeze for 1-2 hours more, beating
with a fork every 30-40 minutes.
3 Meanwhile, to make the sorbet,
put all the ingredients in a food
processor and blend until fairly
well mixed and thick. Transfer to
a shallow, freezer-proof container
and freeze for 1-2 hours, or until
firm enough to scoop.
4 Put half the fresh berries and
all the sweetener in a food
processor, blend until smooth,
then divide half the purée
between 4 sundae glasses.
Top with a scoop of vanilla ice
cream, then spoon over the
remaining berries. Drizzle over
the remaining purée and top
with a scoop of sorbet.
5 Decorate each sundae with
an ice-cream wafer, a raspberry
and a blueberry.
Syns per serving:
All choices 3½
SLIMMING WORLD 89
chill-out treats

yogurt, then finish with another

After-dinner
chocolate sundae
The perfect way to round off a meal
on those too-hot-to-cook evenings
SIMPLE
serves 4
ready in about 30 minutes, plus
4-7 hours’ freezing
11.5g sachet Hartley’s Sugar Free
Raspberry Jelly Crystals
40g dark chocolate, broken into
small pieces
4 x 175g pots Müllerlight Vanilla yogurt
4 small sprigs of fresh mint,
to decorate
4 chocolate-covered coffee beans,
to decorate
For the chocolate ice cream:
175g pot Müllerlight Vanilla yogurt
100g ready-made low-fat custard
from a can
1 tbsp sweetener
1 level tbsp cocoa powder
2-3 drops of chestnut brown food
colouring (optional)
1 For the ice cream, mix together
all the ingredients and transfer to
a shallow, freezer-proof container.
Cover and freeze for 2-3 hours.
2 Transfer the ice cream to a food
processor and blend until smooth.
Return to the container, cover
and freeze for 1-2 hours, or until
the ice cream is starting to set
around the edges. Beat the
mixture with a fork to break up
the ice crystals, then freeze for
a further 1-2 hours, beating with
a fork every 30-40 minutes.
3 Meanwhile, make the jelly
according to the packet
instructions. Pour into a shallow
20cm-square baking tray and
leave to cool for 30-40 minutes.
Cover and chill in the fridge
for 4-6 hours, or until set. Cut
the jelly into cubes.
4 Remove the ice cream from
scoop of the ice cream.
6 Drizzle over the chocolate
sauce, and decorate each
sundae with a sprig of mint
and a chocolate coffee bean.
Syns per serving:
All choices 4½
Black Forest
sundae
Inspired by the classic gateau, with
a splash of kirsch for grown-up appeal
SUPER SIMPLE
serves 4
ready in about 20 minutes
480g pack frozen dark sweet
cherries, defrosted
1 tsp sweetener
1 tbsp kirsch
500g fat-free natural fromage frais
4 x 30g scoops of reduced-fat vanilla
ice cream
2 level tsp dark chocolate sprinkles,
to decorate
4 fresh cherries, to decorate
1 Put the cherries and sweetener
in a food processor and blend
until fairly smooth. Pour half the
purée into a bowl, add the kirsch
and fromage frais and mix well.
2 Divide half the cherry and
fromage frais mixture between 4
sundae glasses, followed by half
the remaining cherry purée and
then the rest of the fromage frais.
Drizzle over the last of the purée.
3 Top each sundae with a scoop
of vanilla ice cream, scatter over
the chocolate sprinkles (½ tsp
for each sundae) and decorate
with a fresh cherry.
Syns per serving:
All choices 6
SAVE ME SYNS
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY

the freezer 5-10 minutes before Leave out the kirsch and save
scooping and serving. Put the yourself 1 Syn per serving
chocolate in a heatproof bowl
and melt over a pan of gently
simmering water, ensuring the
bowl doesn’t touch the water
(or in the microwave on a low
heat for 30 seconds).
5 Divide the jelly between
4 sundae glasses and top with
half the yogurt. Add a scoop of
chocolate ice cream to each
glass, spoon over the remaining

90 SLIMMING WORLD
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M

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a W
o
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d the on
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 reader competition

Win a spa break

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…at Ragdale Hall Health
Hydro and Thermal Spa
Tucked away in the Leicestershire
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SLIMMING WORLD 95
 Indulge your skin
Inspire your senses

Weleda’s organic body lotions are specially formulated with plants and
fruits that activate the skin’s vital processes to make it indulgently soft,
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 be your best you
Expert advice and brilliant feel-good buys to fast-track you to fabulous
COMPILED BY: LUCY TURNER. PHOTOGRAPH: LEO ACKER. SEE P113 FOR STOCKISTS
ALL INFORMATION AND PRICES CORRECT AT TIME OF GOING TO PRESS

Instant sunshine
Rock summer’s stand-out trend with our colour-pop accessories
Clockwise from top: sunglasses, £10, River Island; block-heeled sandals, £30, ASOS; scarf, £8, Marisota;
mini tote bag, £8, Primark; pumps, £22, Next; necklace, £19, Accessorize; clutch bag, £18, River Island

SLIMMING WORLD 97
 Your best
hair now!
Who doesn’t crave softer, smoother, healthier hair?
Our troubleshooting tips, tricks and expert product
picks will fast-track you to style satisfaction
words: rosie green

SOOTHE YOUR SCALP

Trade itchy and

FIGHT FLATNESS
Swap fine and limp for
full and bouncy…
styling solutions Having your
hair coloured will inject volume, as dye
helps to swell the strands. It’s a good
idea to use a clarifying shampoo once
a month to prevent product build-up
weighing down fine hair. Stylists advise
using as little conditioner as you
can after washing – just apply, then
detangle gently using a Tangle Teezer
brush. Blow-drying your hair from
underneath will add instant lift at the
roots. When dry, avoid over-brushing
to keep the bounciness intact.
targeted treatments The good
news is that body-boosting products
have really upped their game in the
last few years. That favourite 80s’ style
staple, mousse, is back, but this time
round it leaves hair soft and touchable
rather than crunchy. Volumising
sprays are an essential tool, too,
delivering lift without stickiness. And
to give hair an extra boost, there’s the
stylists’ favourite, dry shampoo. The
latest ultra-fine formulas soak up any
grease on the scalp, while delivering
a hit of on-trend ‘beachy’ texture.
irritated for calm
and soothed…
styling solutions An itchy, flaky
scalp is the beauty bane of many
women. Luckily there are steps you can
take to ease it. A good tip is to avoid
wearing your hair pulled back tightly
all day – dermatologists say the scalp
needs fresh air to thrive. Turning down
the temperature of your hair-washing
water and reducing the heat setting of
your hairdryer will help, too. If in-salon
colouring triggers a scalp reaction,
ask about PPD-free formulas (these
contain fewer chemicals), or opt for
less irritating semi-permanent dyes.
targeted treatments It’s essential
to look after your scalp, not just
because itchiness is uncomfortable
and flakiness embarrassing, but also
because its condition affects the
quality of your hair and how well
hair heroes it grows. Opt for a flake-fighting
U Sebastian Professional shampoo if you’re feeling irritated
Volupt Spray, £18.30 (leave it on for a few minutes to allow
U Percy & Reed No-Fuss it to penetrate), or a special ‘sensitive’
Fabulousness Dry
shampoo to help prevent the situation
Shampoo, £12
recurring. If this doesn’t do the trick,
U John Frieda Luxurious
Volume Touchably Full invest in a targeted oil or scalp
Shampoo for Colour-Treated treatment and really massage it in
Hair, £5.89
to boost skin-healing circulation.

98 SLIMMING WORLD
 beauty coach

BEAT THE FRIZZ hair heroes

U Kiehl’s Creme with Silk
Switch wiry and wild for
Groom, £18
U Josh Wood Silky Smooth
smooth and silky… Conditioner, £5
U Dove Style + Care
styling solutions To get a sleek look, your hair Frizz-Free Shine Cream
cuticles need to lie flat. Think of them like slate tiles on Serum, £4.59
a roof: if some are blown off or upwards, things begin to
look a lot less neat! To keep yours beautifully uniform,
comb through a conditioner in the shower, rinse, then
pat hair dry with a towel (rubbing will rough up those
cuticles). When drying your hair, point your blow dryer
downwards to keep it smooth. Or you could invest in a
wide-barrelled tong, the modern answer to straighteners,
designed to de-frizz and add glossy waves.
targeted treatments For smoother cuticles, look
for protein-rich conditioners, creams and masks. They
work to seal in moisture and leave your hair less prone
to frizzing. Serum is still the gold-standard route to silky
and sleek; if you have thicker hair, though, running a
heavier glossing cream through the mid lengths should
add the enviable softness and shine you’re after.

hair heroes TURN UP THE SHINE

U Vichy Dercos
Anti-Dandruff Treatment
Shampoo, £8 Transform parched
U Olsson Scandinavia
Sensitive Volume Hair
and straw-like into
Shampoo, £19.99 soft and glossy…
U Aveda Scalp Remedy
Dandruff Solution, £21 styling solutions Pretty much
everything we do to our hair (highlighting,
styling, swimming, urban living) dehydrates
it. And if yours is naturally curly, your own
conditioning scalp oils have a hard time
migrating down those spirals to nourish the
ends. There are ways to reverse the effects,
though. Choose gentle shampoos and
use them only on your roots. Try to wean
yourself off the everyday use of scorching
SEE P113 FOR STOCKISTS. ALL INFORMATION AND PRICES CORRECT AT TIME OF GOING TO PRESS

styling tools. Steering clear of products

high in alcohol (hairsprays often are)
MODEL PHOTOGRAPH: SCOPE BEAUTY. STILL-LIFE PHOTOGRAPHS: DENNIS PEDERSEN

will help, too. Instead, ask for a glossing

vegetable colour at the salon to deliver hair heroes
a hit of conditioning shine. U Schwarzkopf Essence
Ultîme Omega Repair
targeted treatments ‘Co-washing’ is Shampoo For Damaged,
Depleted Hair, £4.99
a trend that’s seen people with dry hair
foregoing oil-stripping shampoo altogether
U Aveda Dry Remedy
Moisturizing Masque, £28.50
and ‘washing’ hair with conditioner. U Pantene Pro V Repair &
A more obvious weapon against dryness Protect Dry Oil with
is a heavy-duty moisturiser. Look for Vitamin E, £6.99
conditioners and masques with hydrating
ingredients like shea butter or ceramides.
And if you haven’t already done so,
give hair oils a go. They nourish brittle
strands, while giving high shine. ●

SLIMMING WORLD 99
 The UK’s leading supplements for women’s health
Whether you are looking for support during a time of change like pregnancy or menopause, or simply an
ideal general multi-vitamin, the award winning Vitabiotics women’s range offers comprehensive nutritional
support from sensible, balanced formulae. With over 40 years’ experience, there’s no women’s supplement
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Working with:
†

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Vitamin supplements may benefit those with nutritionally inadequate diets.
† Professor Beckett is not cited in the capacity of a health professional,
but as a product inventor and former Chairman of Vitabiotics.
 everyday fitness

10 ways to sneak
in exercise
Every minute counts when it comes to Body Magic, so as well as your
weekly workouts, slip some sneaky exercise into your life. Our expert tips
will help burn calories and tone muscles while you get on with your day
words: helen foster illustration: josé luis merino

1 Do the walk and talk Rather than sit in

a café with your mates, grab a coffee-
to-go and walk around the nearest park.
5 Brush up your lunges If you’re already
doing walking lunges in your fitness
classes, keep up the good work at home
she says. ‘If you start to ache, stand up,
shake your legs out and go again.’

when you’re sweeping or mopping the

6 TV toner ‘Grab yourself a football or

2 Making a cuppa? The Barre 3 app tennis ball,’ suggests Tim Allardyce
floor. Trainer Sarah Lawson, from London’s
(iTunes, £2.99) includes routines from Croydon Physio in London. ‘Sit up
Fit For A Princess, also suggests using a
you can do in your kitchen. Next time straight, place the ball between your
dustpan and brush to sweep the skirting
you’re waiting for the kettle to boil, give knees and gently squeeze your thighs
boards. ‘Squat down and stay like that
this thigh toner a go: stand with feet together. Hold each squeeze for 10
while you work, for as long as you can,’
hip width apart. Go up on your tiptoes, seconds, and repeat 10 times.’ This
bend your knees, and drop your hips helps strengthen and tone your thighs.
a little. You should feel it in your thighs.
Hold for five seconds, then lower
your heels an inch. Lift back up again.
7 Step it up at work Take the
stairs to use the toilet/printer/
kettle on the floor above yours to
Keep repeating for one minute. up your daily walking quota.

3 Train on the platform You don’t need

to lie down to do tum-toning moves.
In fact, according to experts at the
8 Shape up as you pick up Instead
of simply bending forward, stand
on one leg, keep your knees slightly
University of Texas, standing moves may soft and bend forward from your
work your stomach muscles better. Next waist, swinging your other leg out
time you’re waiting for a train or bus, behind you. This move, called
hold your tummy tight and lean to a single-legged deadlift, is
the side, then use your midriff one of top trainer Richard
muscles to pull you back to the Callender’s favourite leg moves
start. Repeat five times, and do and it’s fantastic for lifting
the same on the other side. and firming your bottom.

4 Bathtime blitz While you

wait for the tub to fill up, 9 Park and stride When you
drive to the supermarket, park
in the furthest parking space from the
grab a hand towel and hold
it behind you with an end in store’s door. When you’re walking to
each hand. Pull it taut and and from the car, keep your pace brisk
then bend your knees and lower for the maximum body benefit.
your body forward so your chest
is over your knees. Raise the
towel up behind you as far as is
10 Step away from the ironing!
Stand a little further away
from the board while you iron.
comfortable. Lower it, then repeat ‘It means that you’ll be engaging
10-20 times. Congratulations – you your tummy muscles as you move
just worked out like Madonna. Her the iron back and forth,’ says
trainer Nicole Winhoffer regularly Sarah Lawson. ‘That way, you
uses a towel for their workouts – can flatten your tummy while you
and that’s one of their moves. flatten your clothes.’ Result!

SLIMMING WORLD 101

 ‘I’m much stronger
inside and out’
Mum-of-two Clare Harbinson combined Food Optimising with weights to achieve
a fabulous 6st 7lb weight loss, and lifted her confidence to a whole new level
Clare Harbinson, 30, works in a fish and
chip shop. She lives in Limavady, County
Londonderry with her husband Shane and
their two children Caitlin, five, and Nathan,
two. Clare, who’s 5ft 8ins, joined Slimming
World in January 2010 weighing 16st 11lbs
and reached her target weight of 10st 7lbs
at Fiona Thomas’s group in Limavady in
October 2012. She now weighs 10st 4lbs
You look fantastic, Clare! Tell us about your
weight-loss journey
I’d already lost 4st with Slimming World
when I found out I was pregnant with Nathan
in December 2010. Worried I’d put the
weight back on, I kept going to group with
the consent of my midwife. Even though
I’d slimmed from a size 24 to a 14, I’d stuck
to the same Body Magic I’d been doing
since joining – walking whenever I could,
and doing fitness DVDs at home. It was a
confidence thing. When I was heavier, I was
scared I’d be judged if I did a class, joined a
gym or went to a pool. It definitely gave me
When I was a boost when, just eight weeks after having
heavier, I
was so self- Nathan, I was back to my first target of 12st
conscious 11lbs. Not long after, I felt ready to start
about my Zumba classes at my local leisure centre.
tummy and
the loose
skin under What inspired you to try weights?
my arms I hid at the back for my first Zumba session,
although it wasn’t long before I found
my feet and was dancing right at the front.
Combining Food Optimising with the weekly
45-minute class definitely worked. The
only problem was, even though I felt great
having lost weight, I still wasn’t really
getting the toned, shapely figure I wanted.
I confided in the instructor, Leona, that I
CLARE WEARS: was feeling quite self-conscious about my
Vest, £30, Adidas. Crop top (worn
underneath), £22, Next. Leggings,
‘mummy tummy’ and the wobbly skin
£24.95, Gap. Trainers, £135, Nike underneath my arms. Leona suggested that
102 SLIMMING WORLD
I tried her kettlebell class. I did, and before
too long I was completely hooked.
How did you build up from there?
I started kettlebells in January 2012,
beginning with a 3kg or 4kg kettlebell (a
cannonball-shaped weight with a handle
on). The class is a 45-minute, high-intensity
workout that alternates between 45 seconds
of dynamic movements, such as swinging,
lifting and pulling with the kettlebell,
followed by 10 seconds of rest. I definitely
felt it after that first session! It soon became
easier, though, and 12 weeks later I could
see a real difference in my shape. By
October, I’d reached my 10st 7lbs target.
I now use a 24kg kettlebell and get to
class early to bag the biggest bells!
How do you keep yourself motivated?
I love new challenges. Last September,
as well as Zumba and kettlebells, I added
a one-to-one dead-lift session every
fortnight with Leona. My wedding was just
weeks away and I wanted to look my best
in my dream size-10 dress. Dead lifts are
where you stand with a barbell in front of
you, bend and grab it, keeping a flat back,
then roll the bar up over your knees and
thighs until you are standing, then hold
and lower. We focused on technique at our
first session with our mantra being ‘Lift
light, lift right’, and I surprised myself by
being able to lift 70kg – more than I weigh!
I can now pull 75-80kg, and can definitely
hold my own around the men in the gym.
Where do you see the body benefits?
Rather than bulking up, I’ve reshaped my
body to be leaner and stronger. The excess
skin on my stomach has gone – no more
control pants! My arms are now nicely toned
 fitness first person

and don’t wobble any more when I’m putting

salt and vinegar on fish and chips at work!
My bra size has gone from a 42FF to a 34C
and my bottom, once a size 24, is now a 10.
I was a size 12 when I reached my target
weight, but by continuing with the weights,
I’ve dropped another dress size.

Do you need any special kit?

I wear flat trainers for good balance,
three-quarter length leggings, a drop-arm
vest top with a sports bra underneath
and padded gloves for doing dead lifts.

How do you make time for it?

I do the 7pm classes on my evenings off,
so I can be home in time to put Caitlin to Inspired to
bed. Shane’s a very hands-on dad and
I have family and friends who can take
give it a go?
Nathan when I do a morning lifting session. ● Kettlebell classes allow you
to take the workout at your
own pace and choose your
What’s been your best moment?
INTERVIEW: KAREN HIRST. PHOTOGRAPHS: BILL MORTON. HAIR & MAKE-UP: LIZZIE COURT. STYLING: CATHERINE KING

own weight level, so they’re

Realising how much stronger I’ve become,
great for any age and ability,
inside and out. In 2007, Shane and I broke
including beginners. To find
up. Shane had said he wanted children your nearest instructor, visit
WITH THANKS TO DEWSBURY SPORTS CENTRE, KIRKLEESACTIVE.CO.UK. SEE P113 FOR STOCKISTS

and marriage, and my confidence was on the Register of Kettlebell

the floor because of my size. I didn’t feel Professionals at rkps.org
I could be a bride, let alone a mother. or ask at your local gym.
Luckily, we got back together the following
● If you’d like to raise the
year and, thanks to Slimming World, I bar without venturing into
walked down the aisle last October 6st a weights room, Les Mills
7lbs lighter and feeling on top of the world. Bodypump is a barbell workout
Looking back, I can see how far my self- that’s set to music in a class
esteem has come. Losing weight and setting, using low-weight
weight training has taught me to give loads and high-repetition
myself far more credit. I know I can achieve movements. Visit lesmills.com.
anything now if I put my mind to it! ● ● The best way to start with
weights is in one-to-one
If you’re planning to start a new exercise programme, sessions with a qualified
it’s always a good idea to check with your GP first – personal trainer. Ask at your
especially if you have an existing health condition such local leisure centre or gym.
as high blood pressure or diabetes. If you’re pregnant,
check the suitability of the exercise with your midwife.

SLIMMING WORLD 103

 new
recipe
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you can buy it through the online bookshop.
 health check

Losing weight is one of the best ways to

tackle Type 2 diabetes. By staying on plan,
you can manage or even prevent the condition
words: sally brown illustration: karen hall

T HE or your body may not respond night; itchy skin and recurrent

GO OD
properly to the insulin that’s bouts of thrush; tingling or
there and this is known as numbness in the hands and
insulin resistance. Too much feet, and extreme tiredness.

N E WS
glucose left in the bloodstream Be aware that if you’re in the
can be toxic to all the body’s pre-diabetes stage, there may
cells and can permanently not be any symptoms – they

ABOUT
damage your heart, kidneys, only begin once it develops
eyes and the nervous system. into full-blown diabetes.
Around 80 per cent of The positive news is that

E T E S
people with Type 2 diabetes the right lifestyle changes

D I A B are overweight. It’s thought

that excess body fat causes
a reduction in the cell walls’
insulin receptors (the areas
insulin attaches to, allowing
sugar to be absorbed). And
the longer you have been
overweight, the higher your
risk, according to a new study.
While diabetes symptoms
can be difficult to spot, the
common ones include feeling
more thirsty; needing to pee
can either prevent Type 2
developing in the first place,
or enable you to manage the
condition without medication,
says Douglas. And the most
important thing you can do is
reach your target weight. ‘For
every 1kg (2.2lbs) of weight
you lose, you could reduce
your Type 2 diabetes risk by
up to 15 per cent,’ he says.
Here are six smart ways
to help manage both Type 2

A Type 2 diabetes diagnosis is life changing – and that more often, especially at and your future health:
can mean a change for the better. ‘People who’ve
struggled to lose weight for years often find it’s the
motivation they need to address their lifestyle,’ says Take control of Type 2
Douglas Twenefour, clinical advisor for Diabetes UK (diabetes.
org.uk). ‘The adjustments you make just after you’re diagnosed
are the most important. Type 2 is a progressive condition, though
it’s possible to slow it down and delay the need for medication.’
1 Aim for your Club 10
Losing 10 per cent of your weight reduces your chances of
developing Type 2 diabetes by 50 per cent, according to Diabetes
UK. Even losing between 5 and 10 per cent of your body weight
There’s no denying the prevented and is an auto- and exercising regularly can be enough to stop diabetes in its
link between weight and immune condition, where tracks. ‘Losing just 5-10 per cent of your body weight improves
Type 2 diabetes. The number the pancreas stops making the way your body can use insulin, allowing more glucose (sugar)
of people with this condition insulin, the hormone that to be used for fuel rather than remaining in your bloodstream
in the UK has doubled in transports sugar (glucose) where it can damage body tissues,’ says Douglas Twenefour.
the past 20 years thanks to from food into your body’s
our expanding waistlines,
according to a recent report.
Last year there were 163,000
cells. It often develops in
childhood, and it’s still not
known why, although a recent
2 Work that Body Magic
Getting active brings benefits for everyone and it’s
especially important if you’re diagnosed with Type 2 or insulin
new diabetes diagnoses, the study from the University of resistance as it improves the body’s sensitivity to insulin. That
biggest annual increase since Cambridge has found strong means your blood glucose levels go down. You don’t have to
2008 – a total of 3.2 million evidence that its onset is get hot and sweaty to feel the benefits, either. According to new
people in the UK are now linked to viral infections. research, people who do yoga or Pilates, or who lift weights
known to have the condition. In Type 2, insulin is still regularly, are 40 per cent less likely to get diabetes than non-
There are two main types being made – the problem is exercisers. Add some aerobic exercise (like jogging, dance
of diabetes. Type 1 can’t be that there may not be enough, classes or swimming) and your risk goes down even further.

SLIMMING WORLD 105

health check

3 Whittle your waist

Gaining weight around your middle puts you at higher
risk of diabetes, regardless of your BMI. Measure halfway
‘I’m 5st slimmer and
off diabetes tablets’
between the top of your hipbone and the bottom of your
lowest rib: if your waist size is more than 80cm (31½ins) for Dave Douglas, 59, lives in Hunts
women, 94cm (37ins) for men, or 90cm (35ins) for South Cross, Liverpool. He lost 5st 4lbs at
Asian men, you’re at increased risk. Kate Molyneux’s group in Halewood
‘After losing my wife and soulmate

4 Be a smart drinker
Having a glass of wine up to five days a week could help
you reduce your Type 2 risk by 30 per cent according to recent
research. Don’t overdo it, though. ‘Drinking too much can
make it harder to control your blood glucose levels,’ says
Diabetes UK’s Douglas Twenefour. Stick to the healthy limits:
no more than two to three units a day for women, or three
to four for men, with at least two alcohol-free days a week.
in 2007, my weight slowly climbed,
probably because I still cooked and
ate as if there were two of us.
It was during a regular check-up
for my high blood pressure and
cholesterol that I was told I also
had Type 2 diabetes. It came as
a big shock. I was put on tablets to control it
and was advised to try to lose some weight.

5 Fill up on fibre
Fibre-rich foods can help regulate glucose levels as
they’re absorbed into the blood stream slowly. ‘Wholemeal
bread and wholegrain cereals are good choices, and they’re
Healthy Extras when you’re Food Optimising,’ says Slimming
World’s head of nutrition and research Dr Jacquie Lavin. Other
sources of fibre include dried wholewheat pasta, chickpeas,
cannellini beans and lentils (Free on Extra Easy and Green).
I went away and lost 1st 7lbs by myself,
by cutting out things like alcohol and fatty
foods. When I saw my health advisor again,
it was suggested I also try Slimming World
on Referral*. Determined to succeed and keep
helping my health, I joined Slimming World in
July 2012, weighing 17st 1lb. I found the Extra
Easy plan simple to follow and after six weeks I also joined a gym.
In just under a year, I reached my target weight of 11st

6 Get tested
The earlier you detect diabetes, the easier it is to treat.
Diabetes UK advises anyone who has been overweight for
some time to get their blood glucose levels tested every
12 months, especially if you’re over 40. It’s a simple blood
test done by your GP or nurse. Click on diabetes.org.uk/
Riskscore to find out if you’re at risk.
11lbs. By treating it as a lifestyle change rather than a “diet”,
I’ve managed to stay at target ever since. I’ve been able to come
off medication for both my diabetes and cholesterol, and I’m
hoping to come off the blood pressure tablets soon as this is
now under control, too. I feel like a totally new person.’
*For more about Slimming World on Referral, see page 47

The Diabetes UK Careline offers support and advice to anyone

affected by diabetes. Call 0345 123 2399, Mon-Fri, 9am-7pm. ‘The thought of
having injections
Diabetes by numbers terrified me’
Charlie Dyer, 36, lives in Clare,
1 in 17
10%
Suffolk. She has lost 6st so far at
the number of people Tania Watson’s group in Haverhill
who have diabetes ‘When I started going along to my
the proportion of the
in the UK Slimming World group in February
NHS budget spent

80%
the number of Type 2
cases that could be
prevented by
lifestyle changes women at risk of diabetes
2013 I weighed 17st 6lbs. I was
on diabetes
experiencing a lot of painful
back problems and, worryingly,
80cm my Type 2 diabetes was out of
the minimum waist control. My blood glucose levels were
measurement that puts consistently high and the thought that I might
need to start having insulin injections terrified
me as I have a real phobia of needles.

7 million
the number of
people in the UK
who have borderline risk of Type 2 when you get
or pre-diabetes
50%
After just a couple of months of Food
Optimising, my blood glucose readings had
dropped and I’m now 11st 6lbs – just six
how much you cut your
pounds away from target! My back pain is a
thing of the past and, best of all, my doctor
your Club 10 award
says my diabetes is now under control. In fact, he’s optimistic
that I’ll soon be able to come off my medication completely.’

106 SLIMMING WORLD

 actionforcharity

Cycle
women V cancer
Africa 18-26 October 2015

Join the next Women V Cancer cycle challenge in Tanzania

and raise funds to fight breast, cervical and ovarian cancers

EXTRA
DATE
Two events
now full.
Places
Limited

For information and to register online:

www.actionforcharity.co.uk
"1"*/. /&+*#+- %-&/2 +0'

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3  lifechangingevents
 Dear Margaret...
In the second of our mini-series, Margaret Miles-Bramwell
answers Consultants’ questions about the early years
of Slimming World. This issue: looking back at lessons
learned and life-changing results

Q ‘Were there times in the beginning

when the challenges of starting
my skill deficit. This isn’t a hardship for me –
I love learning things, especially about
people and management. I suppose that’s

A
Slimming World felt overwhelming?
If so, what was the biggest thing
that kept you going?’
Sian Dyer, Carmarthen
‘I can’t say I ever felt like giving up. I was so
mad at the appalling attitude to overweight
people, the humiliation and the prescriptive,
dictatorial approach slimmers faced. Anger,
especially when it’s mixed with great hope,
seems to give us the energy to keep going
when things get rough. And I so believed that
what I was doing was absolutely right, even if
it flew in the face of the thinking of the time.
All of the above paragraph still holds
true today. Now, though, we have an army,
rather than a one-man band beating a lonely
drum. And this army is skilled, dedicated,
highly trained and intuitively knows how to
use compassion, humour and buckets full
of love and respect. I definitely had periods
of self-doubt about my management skills
and my inexperience in running a business.
I had serious doubts about my selection and
training skills, too, especially after naively
making some poor decisions regarding new
Consultants when I first expanded Slimming
World into the South Yorkshire area back in
1971. But I never had a moment’s doubt
Margaret about Slimming World’s methods and beliefs,
Miles-Bramwell and I always had confidence in our members.
OBE, HonMUniv,
FRSA, is
Management skills need to be learned
Slimming through training and experience, so when
World’s I feel that I don’t know enough about a
founder and
chair particular skill, I read lots and, if possible,
find some training that will help me overcome
why as a company we believe in training to
the nth degree. We, unlike other organisations,
don’t use advertising as the key to our
success – we have a different view of how
to genuinely help people.’
‘How does it feel now, after
45 years, knowing you have
touched the hearts and changed
the lives of so many people?’
Kieron Gough, Aberaman, Mid Glamorgan
‘Absolutely incredible! I never, ever get tired
of hearing the stories about our amazing
members and I have the privilege of meeting
many of these wonderful, inspiring people.
So many people perform many acts of
kindness which, however small, touch hearts
and change lives, but maybe they never
see the results of these kindnesses. Turning
that concept into an effective way to help
people lose weight and then into an
organisation that benefits so many people,
and a business that has to be monitored
and evaluated, gives me this huge bonus:
I actually get to see the results. That alone
is the best, the very best thing about this
organisation. We all get to see so many
lives changing. What better reward is there
than to know you’ve been a part of that?’

108 SLIMMING WORLD

 ask the expert

Carole Wright Claire Moore from Seamus Bunting

from Stockport Coagh, Co Tyrone from Belfast
lost 19st 7lbs lost 8st 11½lbs lost 8st 5lbs

Mark Quashie
Helen Drye from Hemel Tracy Haywood-
from Dorset Hempstead Twomey from Redditch
lost 3st lost 3st 7lbs lost 3st 4½lbs

SLIMMING WORLD 109

log on
and choose
begin
your
from
hundreds of
recipes then
a mazing sh aorewnyour
journey

“I log on several times

a week – and I love it!
The success stories,
recipes, features and
SAVE awards keep me
inspired for the week
*
ahead and I’m losing
*that means your 3 months’ weight like a dream!
subscription starts from There are stacks of tips
just 66p per day – help whenever I need
it, even when I’m out
and about with
my mobile”

get the right

kind of e d
p er s on a l i s
help...
...where and
when you
need it most
Slimming
World
Online
log on,lose weight,love it!
Every day, our friendly and supportive groups help
thousands of people reach their dream weight. If you
can’t get to a group, you can still enjoy our tried and
trusted weight loss plan with Slimming World Online.

Scan the QR codeld.ctoomvi/osinlt ine

www.slimmingwtoorur of the site.
and take a video
A world of slimming support at your fingertips
slimmingworld.com/online Online
REGISTER TODAY – PLACES ARE LIMITED
Visit genesisresearchtrust.com/events
Call our events team on
020 7594 2158

THE BEST THING YOU’LL EVER DO

VALLEY OF ROSES & KASBAHS TREK, MOROCCO
15-23 May 2015 & 18-26 September 2015
Put your best foot forward in this women-only challenge and help
fund vital research into prevention and cures for conditions such
as miscarriage, stillbirth, premature birth and cancer.

“Take on this challenge

and you can help
improve the lives of
women and babies.”
Women for Women is administered by Genesis Research Trust
registration number 292518
Professor Robert Winston,
Chairman of Genesis Research Trust *Visit genesisresearchtrust.com for terms and conditions
 get-it guide

SlimmingWorld THE DIRECTORY

Editor/Publisher Elise Wells
Creative Director Lynn Hayes
Deputy Editor Sarah Davison
Deputy Publisher Emma Wild
A Accessorize
020 3372 3000
Kiehl’s
0800 587 0830 P Pantene
0800 028 3578
accessorize.com kiehls.co.uk pantene.co.uk
Chief Sub Editor Louisa Barrett
Associate Editor (Copy) Zoë Handley Adidas Little Black Dress Percy & Reed
Sub Editors Jacqui Knox, Annie Kelly 0870 240 4204 L 0161 277 7046 percyandreed.com
Deputy Art Director Julian Barrett adidas.co.uk littleblackdress.co.uk
Per Una
Creative Consultant Gregg Mallender Ariella LK Bennett At Marks & Spencer
Senior Art Editor Vicky Burdon At House of Fraser 0844 581 5881
Senior Designer Anna Rick Primark
lkbennett.com primark.com
Designer/Artworker Joanne Paxton ASOS
asos.com
Food Editor Becca Spry M Marisota
0871 984 6000 R River Island
Editorial/Features Research Assistant Aveda 0844 576 6444
Natasha Seal-Jones 0800 054 2979 marisota.co.uk riverisland.com
Advertising and Group Promotion Sales Manager aveda.co.uk Marks & Spencer Schwarzkopf
Julian Oiller 0845 302 1234 S schwarzkopf.co.uk
Production/Digital Co-ordinator Bekki Gent B Bailey & Quinn
At Debenhams marksandspencer.com
Sebastian Professional
Circulation Manager Tim Harris Betty Barclay Mint Velvet At Feelunique.com
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mintvelvet.co.uk Stella & Dot
editorial panel bettybarclay.co.uk 0800 096 4749
Slimming World Practice Caryl Richards Burton Miss Selfridge stelladot.co.uk
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The Collection
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Amanda Avery BSc RD Science James Stubbs PhD
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slimming world advisory panel C Carlo Pazolini
carlopazolini.com monsoon.co.uk
The Pretty Dress Company
01474 323 829
Prof Judy Buttriss PhD RPHNutr DipDiet; Jane DeVille-
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Almond SRN SCM HV; Ken Fox PhD FPEA;
Tam Fry FRSA, and Andrew Hill PhD CPsychol D Debenhams N Nails Inc
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debenhams.com nailsinc.com 0844 984 0264
managing director Caryl Richards
Début New Look topshop.com
slimming world founder and chair
At Debenhams 0500 454 094 Vera Mont
Margaret Miles-Bramwell OBE, HonMUniv, FRSA
newlook.com V At Betty Barclay
Diva
Clover Nook Road, Alfreton, Derbyshire DE55 4SW At Miss Selfridge Next Very
Editorial: 01773 546 071 0844 844 8000 0844 822 2321
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Slimming World magazine is published by dune.co.uk Read about Ben’s
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the small print
TERMS AND CONDITIONS
Spabreaks.com competition (p36)
1. Send your entry to Spabreaks.com
Competition, Slimming World magazine,
Clover Nook Road, Alfreton, Derbyshire
DE55 4SW. The closing date is 17 July
2014. 2. Only one entry per person. No
purchase necessary. For a copy of the
entry form, send an SAE to Entry Form,
Spabreaks.com Competition at the
Slimming World magazine address
above, to arrive no later than 3 July
2014. 3. The competition is open to all
UK and RoI residents aged 18 or over,
except employees of Slimming World,
Miles-Bramwell Ltd, Spabreaks.com,
easyJet or anyone professionally
connected with this promotion. (This
does not include Slimming World
Consultants and Team Developers.)
4. No bulk or third-party entries will be
accepted. Responsibility not accepted
for entries lost, damaged or delayed in
the post. Proof of posting not accepted
as proof of delivery. 5. The competition
will be judged by a panel that includes
one independent member. The winner
is the entrant who answers the question
correctly and, in the opinion of the
judging panel, completes the sentence
in the most apt and original way. He/she
will receive: seven nights’ half-board
accommodation for two people (both
aged 18 or over) sharing a standard
double or twin room at the Gran Hotel
Elba Estepona, Estepona, Costa del Sol,
subject to availability; a buffet breakfast
each morning in the Arena Beach
restaurant; a buffet or three-course
dinner from the menu each evening in
the Arena Beach restaurant (drinks not
included), and a 30-minute massage of
their choice each at the Thalasso Spa
together with complimentary access to
the spa suite each and use of the
leisure facilities for one day. Prize also
includes two return flights with easyJet
from Bristol, Glasgow, Liverpool,
London Gatwick, London Luton, London
Southend, Manchester or Newcastle
airports to Malaga airport, including
airport taxes and one piece of hold
luggage and one item of cabin baggage
per passenger, size restrictions apply.
Also includes return transfers between
114 SLIMMING WORLD
Malaga airport and the Gran Hotel Elba
Estepona. 6. Transport to/from UK airport,
airport parking, travel insurance,
spending money, meals and drinks
(other than those included in the
half-board offering), any additional spa
treatments, use of sporting facilities,
hire of sports equipment, activities or
any other expenses not included. Flight
extras are not included (these may
include, but are not limited to, onboard
meals and drinks, seat allocations and
the carriage of sports equipment). Flights
are subject to availability and may not
be available on all dates. 7. Prize must
be taken by 31 May 2015 and is subject
to availability. Prize valid from 6
September 2014 and cannot be taken
during peak holiday periods as specified
by the prize organiser (includes
Christmas, New Year, Easter and May
bank holidays). 8. No correspondence
will be entered into and the judging
panel’s decision is final. The winner will
be notified in writing by 15 August 2014.
Prize must be used by the registered
prizewinner, is non-transferable and
there is no cash alternative. The prize
cannot be sold, auctioned or redeemed
for cash. Proof of eligibility must be
provided on request. Prize value correct
at time of going to press. It is the
responsibility of the prizewinner and
guest to ensure they have valid
passports and any necessary visas.
Holiday insurance is not included and is
highly recommended. Once confirmed,
dates cannot be re-arranged. 9. By
entering this competition the winner
agrees to take part in non-paid publicity
relating to the competition, which may
include having his/her photograph
taken for promotional and press
purposes. For the winner’s name,
county and slogan, send an SAE to the
Slimming World magazine address by
15 August 2014. 10. The promoter is
Slimming World. Promoter’s address:
Slimming World magazine, Clover Nook
Road, Alfreton, Derbyshire DE55 4SW.
The prize provider is Spabreaks.com,
1st Floor, Clerks Court, 18-20
Farringdon Lane, London EC1R 3AU.
11. Law of England and Wales applies.
Ragdale Hall competition (p95) prize also includes complimentary
1. Send your entry to Ragdale Hall robe hire, a Pure Radiance Facial, a
Competition, Slimming World Soft Hands treatment, a Lavender and
magazine, Clover Nook Road, Alfreton, Tea Tree Exfoliation and a Soothing
Derbyshire DE55 4SW. The closing date Back Massage each (the Lavender
is 17 July 2014. 2. Only one entry per and Tea Tree Exfoliation and Soothing
person. No purchase necessary. For a Back Massage may be conducted
copy of the entry form, send an SAE to together as a Relax and Rehydrate
Entry Form, Ragdale Hall Competition Body Treatment) and unlimited use of
at the Slimming World magazine the facilities, including the Thermal
address above, to arrive no later Spa, swimming pools, steam room
than 3 July 2014. 3. The competition and sanarium, exercise classes, gym,
is open to all UK and RoI residents mountain bikes and tennis courts,
aged 18 or over, except employees of all subject to availability. Travel to
Slimming World, Miles-Bramwell Ltd, and from the hotel and any other
Ragdale Hall, or anyone professionally expenses are not included. Dinner
connected with this promotion. (This and spa treatments must be reserved
does not include Slimming World at time of booking break and are
Consultants and Team Developers.) subject to availability. Prize must be
4. No bulk or third-party entries will taken by 15 December 2014 and is
be accepted. Responsibility not subject to availability. Prize may be
accepted for entries lost, damaged or taken Sunday to Thursday only. 6. No
delayed in the post. Proof of posting correspondence will be entered into
not accepted as proof of delivery. and the judging panel’s decision is
5. The competition will be judged by a final. The winner will be notified in
panel that includes one independent writing by 15 August 2014. Prize is
member. The winner is the entrant non-transferable and there is no cash
who answers the question correctly alternative. Prize value is correct at
and completes the sentence in the time of going to press. Prize cannot
most apt and original way. He/she be used in conjunction with any other
will receive a stay for two (guest must offer. 7. By entering, the winner agrees
be 16 or over) comprising: two nights’ to take part in publicity relating to the
accommodation in a twin/double competition. For the winner’s name,
Superior Plus room, fruit bowl and county and slogan, send an SAE to the
welcome tray, a three-course dinner Slimming World magazine address by
in the Dining Room on day one, a light 15 August 2014. 8. The promoter is
breakfast served in your room, a three- Slimming World. Promoter’s address:
course buffet lunch and a three-course Slimming World magazine, Clover
dinner both served in the Dining Room Nook Road, Alfreton, Derbyshire DE55
on day two, and a light breakfast 4SW. The prize provider is Ragdale
served in your room on day three. Hall Health Hydro and Thermal Spa,
Complimentary hot beverages are Ragdale Village, Melton Mowbray,
included, on arrival and after meals. Leicestershire LE14 3PB. 9. Law of
(Alcohol not included with meals.) The England and Wales applies.
Ragdale Hall reader offer (p95)
1. Offer valid until 28 August 2014, subject to availability, and may be taken Sunday
to Thursday only. Offer is non-refundable and non-transferable. 2. You will receive 15
per cent off the price for residential stays of two nights or more when sharing a twin/
double Superior room, and 15 per cent off all day packages (excludes Twilight Taster
and Ragdale Experience Day). 3. Guests must be 16 or over. The offer cannot be used
in conjunction with any other promotional offer or discount. Offer applies to new
bookings only. Dinner and spa treatments must be reserved at time of booking break.
Don’t miss the next issue of
SlimmingWorld
On sale 17 July
(earlier to members of Slimming World groups)
 REGISTER TODAY – PLACES ARE LIMITED
Visit genesisresearchtrust.com/events
Call our events team on
020 7594 2158

FERN BRITTON NEEDS YOU

NEW
CYCLE KERALA, INDIA 16-24 OCTOBER 2015 DATE

“Join our team of ordinary superwomen and help fund Genesis

Research Trust’s vital research to fight premature birth,
miscarriage, stillbirth and ovarian cancer.” Fern Britton, Patron

“Take on this challenge

and you can help
improve the lives of
women and babies.”
Professor Robert Winston,
Chairman of Genesis Research Trust

Women for Women is administered by Genesis Research Trust registration number 292518 *Visit genesisresearchtrust.com for terms and conditions
 REMEMBER TO
BE PROUD

Stonehenge to Avebury Trek

Challenge yourself to trek 26-miles through the beautiful
Wiltshire countryside, starting at iconic Stonehenge
and finishing at the ancient standing stones in Avebury.
Do something incredible and make a real difference
to the lives of people affected by dementia.

6 September 2014
alzheimers.org.uk/trekking
0845 306 0898
Alzheimer’s Society operates in England, Wales and Northern Ireland. Registered charity no. 296645
 Syn savvy

RECIPE & ADVERTISERS’ INDEX

Your at-a-glance guide to all the delicious dishes in this issue
Advert Syn
pg recipe extra easy green original values
90 After-dinner chocolate sundae 4½ 4½ 4½
Find the Syn values of all
69 Arctic roll with summer berries 3½ 3½ 3½ advertised products here
89 Beach café berry sundae 3½ 3½ 3½
Fresh & Naked salad bags,
72 Beef kofta kebabs with spiced potatoes and tomato salad 1 13 6
all varieties, Free
64 Black bean stew with rice 0 0 17½
Frylight, all varieties, Free
90 Black Forest sundae 6 6 6
54 Brazilian seafood casserole with rice 1 11 14½ Hartley’s 10 Calorie Jelly, all
31 Cajun chicken with chips and coleslaw 1 12 12 varieties, ½ Syn per 175g pot
84 Caribbean rice salad 0 0 35 Hi-fi Seductive Salted Caramel,
66 Chicken and mushroom noodles 0 6 11½ available from Slimming World
63 Chicken and pesto sandwich with crunchy salad 2½* 15½* 2½*
groups, 1 bar counts as a
Healthy Extra or 6 Syns per bar
60 Chicken chasseur with Dijon mustard mash 0 11 6
76 Chicken chermoula with coriander couscous and green beans 0 8 8½ Kerry Low Low Mature Cheddar
Spread, 60g counts as a Healthy
32 Creamy chicken pasta 1½ 9½ 16½
Extra or 2½ Syns for 25g
54 Fish, chips and mushy peas 0 7 11
67 Fish fingers with chips and beans 3½ 11½ 17 Koko Dairy Free coconut drink,
Original + Calcium, 425ml
74 Fish tagine with couscous 1 9 14
as a Healthy Extra or 1½ Syns
33 Goan prawn curry with rice and salsa 1½ 7 17 per 100ml
66 Golden mac ’n’ cheese 0* 0* 11*
More to mushrooms,
62 Grazing lunchbox 1* 6½* 1*
mushrooms, all varieties, Free
63 Ham and pea frittata with salad ½ 3½ 1½
Müllerlight Chocolate
63 Herby couscous and chickpea salad 0 0 10½
Sprinkles Collection,
11 Hot dog with melting onions ½* 10* ½*
Raspberry Sprinkled with Dark
29 Hot mackerel, new potato and watercress salad with horseradish dressing ½ 12½ 7 Chocolate flavour, Turkish
75 Lamb biryani with tandoori broccoli 1½ 16 17 Delight flavour, Orange flavour
57 Meatballs with spinach and sweetcorn rice 0 11 15 and Vanilla flavour, all Free
68 Minced beef savoury pancakes 3½ 10½ 3½ Müllerlight Desserts,
63 Minestrone soup with salmon and cucumber roll 0* 6* 7* Frivolous Fudge, 4½ Syns
62 Pasta, ham and egg salad lunchbox ½ 4 7 per 100g pot; Mischievous
Milk Chocolate, Mysteriously
120 Peach Bellini lollies ½ ½ ½
Mint Chocolate and Wickedly
89 Peaches & cream sundae 6½ 6½ 6½
White Chocolate, all 5 Syns
120 Piña Colada lollies 2½ 2½ 2½ per 100g pot
84 Ploughman’s on a stick 0 2 0
Müllerlight Inspired by
56 Pork schnitzel with sauerkraut and roasted new potatoes 2½ 14½ 7½ Bali Coconut with a hint
62 Prawn and sweet chilli noodle salad 1½ 4 10½ of Lime, Free
120 Raspberry gin & tonic lollies ½ ½ ½
Pilgrim’s Choice Lighter, both
34 Rosemary and garlic roast rack of lamb with saffron potatoes 0 13½ 7½ varieties, 40g as a Healthy
71 Skinny fries with garlic mayonnaise 1 1 12½ Extra or 4 Syns per 25g
59 Spaghetti alla caprese 1½* 1½* 14½*
The Laughing Cow Extra Light,
30 Speedy ratatouille with couscous ½ ½ 11 6 triangles count as a Healthy
62 Spiced wild rice, bean and lime salad 0 0 16 Extra or 1 Syn per triangle
77 Spinach, aubergine and chickpea curry with rice ½ ½ 19 The Laughing Cow Light with
58 Steaks with chimichurri sauce, grilled peppers and new potatoes 0 14½ 5 Blue Cheese, 4 triangles count
28 Sticky pork with noodles ½ 9½ 18½ as a Healthy Extra or 1½ Syns
85 Sweetcorn and chive fritters 0 0 ½ per triangle
88 Tropical fruit cocktail sundae 3 3 3 Truvia sweetener, Free
85 Turkey and bacon ranch wraps 0 4 0
Werther’s Original Sugar Free
55 Vegetable paella ½ ½ 15½ Butter Candies, ½ Syn per
79 Warm Mediterranean chicken and pasta salad 1½ 6½ 16½ candy on all choices
88 Wimbledon sundae 4 4 4
84 Zesty smoked salmon wraps 0 1½ 0

*Add 6 Syns if not using the wholemeal bread/reduced-fat Cheddar/Mini BabyBel Light/wholemeal roll/mozzarella as a Healthy Extra

SLIMMING WORLD 117

 Are you
T his could be you!
your

In hair and
make-up

al tweaks
Just a few fin

Megan
Jankowski
from Dalkeith,
Midlothian
lost 2st 2lbs
Since losing
weight Megan
has regained
her confidence
and she’s
Lights, cam
now back at era, action!
university
training for her
dream career
in nursing
 your turn

ready for MEET MORE OF OUR

MAGAZINE STARS!

close-up?
Would you love to be the star of one of our fabulous magazine
photoshoots? If you’ve achieved your target weight with ‘Being slim
Slimming World and still attend your group, we’d love to hear isn’t just a
dream, it’s
from you. Send us your story and pictures and it could be you my reality’
appearing in an upcoming issue inspiring other slimmers!
You’ll enjoy the full Slimming World celebrity treatment on
★ Sue Thomas from Wokingham,
your shoot day, including: Berkshire lost 9st 1lb
★ Expert pampering from a top hair and make-up artist
★ Advice on dressing your new shape from a super stylist
★ A disk of published pictures for you to keep

Send us your story

We’d love to know…
✔ What made you decide
to join Slimming World?
✔ Which group did you join?
✔ How much have you lost?
✔ What were your ups and
downs along the way?
Every person’s weight-loss journey is unique. Please tell us
what makes yours so special.
✔ What has losing weight
meant for your family, career,
health and hobbies?
✔ What do you dream of ‘I’m the
working
doing now you’ve achieved man I want
your target weight? to be now’
★ Dean Worrall from Stourbridge,
West Midlands lost 16st 11½lbs

Pictures please!
Send as many good-quality photos as possible, from before you
lost weight and of the new you. We aim to return them all, but
can’t guarantee it, so please make reprints of precious pictures.

Get in touch
Email your words, photographs and contact details to ‘Losing
editorial@slimmingworld.com weight has
Alternatively, post your story and pictures to Success Stories, given me
Slimming World magazine, Clover Nook Road, Alfreton, back my
Derbyshire DE55 4SW spark’
We’ll let you know we’ve received your info safely and if your story
is chosen, we’ll be in touch soon! ★ Genevieve Smith from Denham,
Buckinghamshire lost 3st 1½lbs

SLIMMING WORLD 119

 Last
orders Cocktail ice lollies
SUPER SIMPLE For the Piña Colada lollies:
makes 8 of each fl avour 400g Total 0% Fat Greek yogurt
Chill out on a hot ready in about 10 minutes, plus 2 bananas, roughly chopped
freezing time, see method below
summer evening 100ml half-fat coconut milk
with these For the Peach Bellini lollies: 100ml unsweetened pineapple juice
just-for-grown-ups 500g peeled flesh of ripe peaches, 35ml white rum
frozen treats cut into 1cm cubes
1 tbsp sweetener
250ml diet lemonade
A few drops of yellow food colouring (optional)
50ml sparkling dry white wine
1 tbsp sweetener 1 For the Peach Bellini lollies: divide the
For the Raspberry gin & tonic lollies:
peaches between 8 x 100ml ice-lolly moulds.
Mix together the liquid ingredients and the
400g raspberries
sweetener in a measuring jug and pour over
160ml slimline tonic
the fruit in the moulds. Insert the lolly sticks
35ml gin
and freeze for 5-6 hours, or until frozen.
200ml diet lemonade
1 tsp lime juice 2 For the Raspberry gin & tonic lollies: make
1 tbsp sweetener
following the same method as the Peach Bellinis,
above, and freeze for 5-6 hours, or until frozen.
3 For the Piña Colada lollies: put all the
ingredients in a measuring jug and blend well
using a hand-held blender. Pour the mixture
into 8 x 100ml ice-lolly moulds, insert the sticks
and freeze for 4-5 hours, or until frozen.
4 To serve, dip the moulds into warm water
for a few seconds and ease out the lollies.
Syns per ice lolly, all choices:
Peach Bellini and Raspberry gin & tonic: ½
Piña Colada: 2½

PHOTOGRAPH: KATE WHITAKER. RECIPE & FOOD STYLING:

SUNIL VIJAYAKAR. PROP STYLING: POLLY WEBB-WILSON

120 SLIMMING WORLD

 love
Slimming
World
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favourit
K’s
the U way to t*
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lose
tou
cha ching h
ngin ear
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45 y g lives f s,
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Great offers
throughout
slimmingworld.com summer – ask ilins
group for deta
0844 897 8000
*More people in the UK choose to attend a Slimming World group each week than any other weight loss group.