National Slimming and Cosmetic Clinics have been featured with an article on the ‘Lose That Tyre’ Blog by Mark Corner – an inspirational blog about weight loss and healthy living.

In the article we have covered high protein diets, what to expect, do they help and whether they actually work.

The final conclusion is that healthy balance wins – no need to limit your diet to eating protein only foods and exclude everything else. A healthy choice of high protein, low-fat diet could lead to a more effective weight loss and improve your eating habits.

There is evidence that increase in protein intake improves the feeling of fullness. The more satisfied you feel after eating, the less likely you are to overeat or indulge in sweets and snacks in-between meals during the day. It takes more energy to burn protein than carbs or fats, which means you actually lose more calories to digest your food.

Below you can find easy low carb, low calorie recipes for your perfect tasty Italian Dinner this weekend. 

Weight Loss Specialists - why we are getting fatter

MSN Life published an article about the overweight and obesity problem in the UK and the rest of the World.

Several top UK weight loss experts have given their views, opinions and advice on the problem that has great impact on our lives, health general wellbeing.

One of the experts interviewed is Robert Houtman – the Managing Director of National Slimming and Cosmetic Clinics.

The Problem raised in the article is the dramatic increase in overweight and obese people in the UK. ‘Recent studies suggest that by 2030, there will be 26 million people in the UK who are obese - a rise of 73% from the current 15 million.’ states MSN Live.

Top UK experts in fighting overweight and obesity problems have shared their opinions and suggested how to solve the problem. The causes of increased rates of overweight people not only in the UK but around the world are to be blamed on the:

Lazy lifestyles - lifestyles in general are becoming more and more sedentary; 

Increase of processed foods in our diets: foods many people believe to be healthy make you fatter and hungrier. Examples mentioned: breakfast cereal, spreads, low-fat diet drinks.

Development of technology and it’s increasing integration into our lifestyles: internet, smart phones and social networking stop people from getting off the sofa and going to visit friends or even the post office or a shop.

Carbohydrates which refers back to the processed food problem – processed foods have a much higher content of carbs as well as trans and saturated fats.

Abundance and availability of take away and fast foods – ready available, easy to find, these meals contain two or three times as many calories as the home made versions.

Diet dilemmas: According to Robert Houtman, managing director of National Slimming and Cosmetic Clinics, whilst the majority of overweight people would love to shed a few pounds, the problem is that they simply don't know how to. "Lack of dietary information is a huge problem," says Robert. "Very few diets actually teach you what you should be eating. Instead they focus on the 'fast' weight loss. All these fad diets, counting points or eating only protein or just cabbage soup have no educational value whatsoever. So, as soon as you stop the 'fad' diet you simply go back to your old eating habits."

Lack of movement – using cars and other transport when walking or cycling could be an option saves money and benefits health as well as the waistline.

Stress related overeating - many people use food to change the way they feel and to help themselves to feel better.

The Portion Problem: Portion sizes have increased dramatically. It is very easy to go down this road and get your food portions bigger and bigger making your calorie intake several times over what your body really needs.

More on these problems and expert advice at MSN Life and Style

Overweight Problem

There are many reasons why overweight people need to do something about their weight problem. If you are overweight, you have to understand that it's not the 'weight' itself that is the problem. It's the health related issues. Over the past decade the size of the average waist has grown at a rapid rate. The research shows that if you are overweight you increase your risk of the following:

- Heart Disease and Stroke;

- Diabetes;

- Cancer;

- Skeletal disorders (such as arthritis and gall bladder disease)

- Osteoarthritis

- Surgical Risks (Overweight is considered to be a severe complication for surgical procedures and as an increased risk for general anaesthesia.)


The above risks should really be enough for most to start thinking about losing weight and change to a healthier way of living. 


If these are not convincing enough, there are more issues to consider:

Social:

Overweight people may feel a lack of enthusiasm for socialising and activities. They also may lack desire to be social due to real or perceived prejudice in the community against overweight people. 


In The Workplace:

Some employers have to make people with considerable weight problems redundant due to health and safety risks. Others discriminate when employing or considering candidates for promotion

Physical Discomfort

Overweight people may experience, fatigue, shortness of breath, joint pain etc.

Exercise:

Being overweight may prevent you from participating in many forms of exercise due to lack of mobility, flexibility, exercise tolerance and ease of movement.



Of course it doesn't mean that these problems apply to all overweight people or only to overweight people. However experience shows that these are the most common issues.

Looking at the type of problems that overweight people may experience, it is obvious that they can occur in nearly every part of the overweight person’s life.

If you are overweight you need to really ask yourself if you need to change something in your life, because the health problems are a major concern.


When people hear the word diet they run in fear, but a diet does not have to be bland and boring. Look at the word 'diet' from the point of view of its original definition. It actually is the food and drink that you eat daily. You can download our amazing professional Diet Guide for free.

To change your life, you need to introduce healthier food options into your day to day routine. If you want to lose weight and keep it off and rid yourself from health and social problems you need to adopt a diet that you can live with.

From our experience, the hardest part is having the willpower to be able to start and keep going through your diet. Here at National Slimming and Cosmetic Clinics we help our patients by giving them 'willpower in a pot'. We know that it works because we have so many happy people who have kept going with their diets and are successful in their weight loss.

We have gone even further now. We now offer 100% natural SlimSlim slimming pills. We use only top quality ingredients which suppress your appetite and help you manage your food intake. We love this product and our staff members have been taking it with amazing results. We have had many positive responses and excellent results from many customers too.


You can find more information about us and the sevices we provide on our website: www.nscclinics.co.uk

A Guide to Christmas Drinking

Alcohol has 7 calories per gramm, just under the calorific falue of fat (9calories per gramm).

It is very important to understand how it is consumed by our bodies and how can we reduce it's effects and still enjoy Christmas foods and drinks.

When alcohol is consumed, it is metabolised and absorbed by your body faster than carbs, fat or protein. A small amount of the alcohol consumed is converted into fat. The rest is converted by the liver into a substance called acetate, which is released into the bloodstream and is used as the body’s primary source of fuel and energy.  Therefore drinking any type of alcoholic beverage slows down the fat burning process and encourages the body to store any food calories consumed.

Unlike other food or beverage options, alcoholic beverages provide pure calories with no other nutritional benefits.  They can also reduce your resolve to lose weight and make more likely to snack on fattening, high calorie foods.

Diet Tips to help you enjoy your Christmas Party without any regrets:

Diet Tip No 1: Set your limit: Decide how many drinks you will have before going to the party and stick to your decision, switching to water and soft drinks.

Diet Tip No 2: Dilute it: Order low calorie alcoholic drinks like vodka and club soda, rum and diet coke, jin and diet tonic or go for wine spritzer.

Diet Tip No 3: Alternate: Alternate alcohol with water. This will help you keep your alcohol intake lower and also will keep you hydrated. Alcohol has dehydrating effect so it is very important to drink water.

Diet Tip No 4: Avoid high calorie alcoholic drinks : Port, dark beers, eggnogg, Margarita have up to 500 calories per portion! 

Alcohol Guide

Wine Calories

	Calories	Carbs
Cabernet Sauvignon (red)	90	2.5
Merlot (red)	95	2.5
Chianti (red)	100	2.5
Chardonnay (white)	90	1.1
Sauvignon Blanc (white)	80	1.1
Port (Ruby)	185	up to 10

Beer Calories:

	Size:	Calories
Stella Artois	330	145
Heineken	330	135
Crown Larger	330	132
Becks	pint	204
Carling	pint	187
Carlsberg Export	pint	227
Carlsberg Larger	pint	182
Fosters	pint	193
Heiniken	pint	227
Holsten	pint	222

Spirits/Cocktails and mixed drinks

	Calories
Gin & Tonic	200
Vodka Cranberry	220
Bloody Mary	180
Margarita	Up to 500

National Slimming & Cosmetic Clinics wish you a very Merry Christmas and a Happy New Year!
We hope that our food management tips and ideas will help you to have a wonderful time, enjoy your food and drinks with no guilt!

Christmas Vegetables - make them special

Christmas is this time of year when food treats are all around us. It is very easy to slip and start eating unhealthy high-fat foods. Make sure you have plenty of vegetables available for your Christmas dinner.  They could be really exciting and full of taste.

Here is a rainbow of recipes for you to really enjoy your veg:

This receipe is good because you can make initial preparations the day before to take some pressure off the Christmas Day.

Maple Mustard Roots

• 800g small carrots , peeled and halved or quartered lengthways if large;
  
• 800g parsnips , peeled and cut into long wedges;
  
• 3 tbsp maple syrup;
  
• 1 tbsp wholegrain mustard;
  
• 2 tbsp rapeseed oil or sunflower oil;

1. Bring a large pan of salted boiling water to the boil. Tip in the roots, bring back to the boil and cook for 3 mins. Drain well, then tip onto a large, lipped roasting tin. Whisk together the syrup, mustard and oil with some seasoning, then gently toss with the veg. Cover with cling film for up to 24 hrs.
2. Bring to room temp before cooking. After the turkey comes out, roast at 220C/200C fan/gas 7 for 30 mins until golden and sticky. 
   Source: BBC Good Food http://www.bbcgoodfood.com

St Clements Carrots
 

• 800g carrots , peeled and trimmed
• zest 3 clementines , plus a few slices
• zest 2 lemons , plus a few slices
• 1 tbsp olive oil
• 1 tbsp butter
  
  

1. Heat oven to 200C/fan 180C/gas 6 and bring a large pan of water to the boil. Cut the carrots lengthways into halves or quarters, depending on their size. Tip the carrots into the pan, wait for the water to simmer again, then cook for 4 mins. Drain well, then tip into a large roasting tin.
   
2. While the carrots are still hot, gently toss them with all the zest, oil, butter, seasoning and the lemon and clementine slices. Poke the slices in among the carrots, so they're not left on the edges of the tray. Roast for 40 mins until the carrots are golden and tender.
   Source: BBC Good Food http://www.bbcgoodfood.com

Sticky Spiced Red Cabbage

This recipe can be made up to two days ahead and reheated with a splash of water, or you can make it up to a month ahead and freeze.

• 1 tbsp olive oil
• 1 medium-size red cabbage , quartered, cored and shredded
• 1 finger-size piece fresh root ginger , finely chopped
• 2 onions , sliced
• 1 tsp ground allspice
• 1 tbsp mustard seed
• 100g golden caster sugar
• 150ml red wine vinegar

1. Heat oil in a large saucepan, add cabbage, ginger, onions, allspice and mustard seeds, then cook for 5 mins until just starting to wilt.
2. Scatter over the sugar and pour in the vinegar. Cover pan, gently cook for 10 mins, then remove lid and turn up the heat to medium. Simmer the liquid in the cabbage for about 20 mins, stirring occasionally, then stir continuously for the last few mins until all the liquid has evaporated and becomes sticky on the bottom of the pan. Tip cabbage into a large bowl and serve.
   Source: BBC Good Food http://www.bbcgoodfood.com

Brussel Sprouts

Love 'em or hate 'em - you just can't have Christmas dinner without having Brussels sprouts!

Brussels are now at their seasonal best. Make sure you choose bright green, firm sprouts as these will taste freshest.

• 500g Brussels sprouts , trimmed
• 75g cubetti di pancetta or bacon lardons
• 50g butter
• a handful walnut halves, snapped in two

1. Steam the sprouts until tender but still bright green. Cook the pancetta in the butter until crisp and golden.
2. Add the walnuts and cook until golden and toasted. Add the sprouts and toss everything together.
   Source: BBC Good Food http://www.bbcgoodfood.com

 
 Roast Potatoes from Jamie Oliver

• 1.5kg King Edward potatoes, peeled and halved
• ½ bulb of garlic, separated into cloves and crushed with the back of a knife
• a small bunch of fresh rosemary, separated into sprigs
• salt and freshly ground black pepper
• 6 tablespoons good-quality olive oil


Preheat your oven to 220°C/425°F/gas 7. Parboil your potatoes for 10 minutes. Drain in a colander and toss around to scruff up the outside of the spuds. Toss with the garlic cloves, half of the rosemary, salt and pepper to taste, 4 tablespoons of the olive oil, and 30g of the butter in a large bowl. Arrange in one layer in a roasting tin and roast for 45 minutes until golden.
Source: Jamie Oliver Recipes: http://www.jamieoliver.com 

Healthy Eating Christmas Tips.

The festive Season is about to begin. When it comes to Christmas dinner dieting and healthy eating  usually are the last things on people’s mind. However you can still have a healthier dinner and enjoy the foods you eat.


Get our unique healthy eating guide absolutely free here to help you make right choices.

It is difficult to keep eating healthy and to maintain your weight during Christmas with so many treats around. Here you can find some very good tips:

1. Eat Breakfast on Christmas day. Breakfast is the most important meal of the day. It will fill you up and you will be less likely to have unhealthy snacks.

2. Include Fruit in your snacking. Satsumas, apples, dried fruit and unsalted nuts make brilliant snacks.

3. Don't go to a party hungry. Have some healthy snacks before you leave to avoid overeating.

4. Go for healthier options, limit high fat food items. Stay away from fried food, processed meats, pastries.

5. Serve Christmas Dinner with heaps of vegetables.Vegetables and fruit have lots of nutririon value and no fat. Try to avoid putting too much salt. Use herbs and spices instead.


6. Cut potatoes for roasting into larger chunks – they’ll absorb less fat. Roast in a small amount of unsaturated (e.g. sunflower) oil for a healthier choice.

7. Have smaller portions. This way you can sample all the different foods without overeating.


8. Try other versions of alcohol: instead of beer, cider, Bailey's and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.

9. Drink pleanty of water. Alcohol and coffee may de-hydrate your body.

10. Avoid feeling uncomfortably full by eating more slowly.


11. Get active  - take a brisk walk, play an indoor
game or maybe just turn on the music and dance away those calories!

Calorie Counting made easy

Calories, calorie counting, calorie management. We hear this everywhere - on TV and radio; we read about calories in the newspapers and on the internet; there are many books devoted to this topic. Our friends count calories and scrutinise every label for calorific values.

Have you ever felt dizzy when you think about calories? The whole subject seems so daunting. It must be a real science and people surely are spending most of their lives just counting calories..

Well, the good news is, it just seems difficult. In reality after only a week or two you will become an expert in calories. All you have to do is follow our simple instructions.

So what is a calorie?

A calorie is a unit of energy. Very simple: food gives you energy and energy is measured in calories.

1. One gram of Carbohydrate is 4 calories;
2. One gram of Protein is 4 calories;
3. One gram of Fat is 9 calories;

Now that we know what a calorie is, let's start counting!

There are many resources on the web, which make counting calories a much easier job. Here, for example, is UK food database, which has many products listed http://www.food-database.co.uk with their nutritional values. Most products now have caloric values on the label. Make sure you really read the label as some of them have traps of showing calorie values as "per serving".

Here's how we count calories:

Let's say I like pasta. The portion size is 60 grams. Calories per 100 grams = 346. So my calorie intake if I have a 60 gram portion will be: 346 divide by 100 and multiply by 60 = 207 (346/100*60)
If for example I have prawn crackers. The calorie value is 215 calories per portion. The portion is 40 grams. If I have a packet of crackers with 100 grams in it, my intake will be: 100/40 - here we find how many portions are in the packet. Now we multiply number of portions by calories per portion: 2.5*215 = 537.5 calories.
Once you get the idea, it's really easy! It takes very little time and helps you to manage your eating.

Keeping Weight Management Diary

Just counting your calories is not enough. You need to keep a record of it. There are various types of Weight Management Diaries. Paper Diaries, Online Diaries and phone apps. Choose the one that is easiest for you to use.
Make sure you write down everything that you eat or drink! You must write EVERYTHING every day.
This is how you keep track of your progress. More importantly, you have to stick to your daily calorie allowance and resist the temptation to cheat.
Keeping a diet journal motivates you and the progress is much faster as it keeps you from cheating.
For the first few weeks you will have to do a lot of counting and writing, but you will notice that foods repeat and it get's easier by the day.

How does all this help me to lose weight?

Now, this is a very good question! You lose weight when you consume fewer calories than you use. So the math is very simple: if you eat 2000 calories per day and use 1500, you will GAIN weight. If you eat 1700 and use 1700, you will MAINTAIN your weight. If you eat 1400 and use 1700, you will lose weight. Counting your calories is really important!

How many calories do I need per day?

Here, we need to do some more calculations. Very easy again! There is a special formula, which calculates your Basic Metabolic Rate (BMR). It tells you how much energy (calories) your body needs to function routinely.

The formula takes many facts into consideration: your age, sex, height, weight and physical activity.

BMR for Women:

655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Here's an example:

You are a woman, aged 40, 66 inches tall and weigh 160 pounds, your BMR will be calculated like this:

655 + (4.35 x 160) + (4.7 x 66) – (4.7 x 40)

655 + 696 + 310 – 188

Your BMR is 1473

Now we need to include your activity into our calculations:

Choose your normal activity level:

1. Sedentary = BMR x 1.2 
2. Lightly Active = BMR x 1.4
3. Moderately Active = BMR x 1.6
4. Very Active = BMR x 1.7
5. Athletic = BMR x 1.9    

Let's say you are moderately active, then to function your body needs:

1473 x 1.6 = 2357 calories

BMR Formula for Men:

66 + (6.3 x weight in pounds) + (12.97 x height in inches) - (6.8 x age in years)

Here's an example:

You are a man, aged 40, 70 inches tall and weigh 190 pounds, your BMR will be calculated like this:

66 + (6.3 x 190) + (12.97 x 70) – (6.8 x 40)

66 + 1197 + 907.9 – 272

Your BMR is 1899

Now we need to include your activity into our calculations:

Choose your normal activity level:

1. Sedentary = BMR x 1.2 
2. Lightly Active = BMR x 1.4
3. Moderately Active = BMR x 1.6
4. Very Active = BMR x 1.7
5. Athletic = BMR x 1.9    

Let's say you are moderately active, then to function your body needs:

1899 x 1.6 = 3038 calories

Now you need to decide how much weight you want to lose and how fast 

Here's one fact you need to know: burn 3,500 Calories more than you consume and you will lose 1 pound of fat or total caloric deficit of 3,500 calories results in a 1 pound weight loss.

If you burn 500 calories more than you consume a day through exercise or consume 500 Calories less than your daily caloric requirement, you will lose 1 pound of weight a week i.e 500 X 7 = 3,500

Knowing all these figures will help you to manage your calories effectively and reach your target weight.