Slimming World 2014-07

THE UKS No1 SLIMMING MAGAZINE
www.slimmingworld.com
JULY 2014
Real-life cover
star Megan
lost 2st 2lbs
Four months
to a fabulous
new me!
feel-great
weight
We lost stones
Success at 20, 30, 40, 50...
Stress-proof
your slimdown
Feel more in control of everything
food lovers rejoice
43
light & luscious
pages of
food
Dive in and slim!
Find your
Start now, see a

difference in 7 days
Stick with it!

Smart tips for a
slimmer summer
Sun, sea
and spa
Win a h
o
to Spaliinday
wor th up
to
2,000
10 ways
to sneak in
fitness
2.75
eat amazing,
feel
Enjoy the food you love summer barbecues, picnics, delicious desserts
and lose weight beautifully! It doesnt sound much like a diet, does it? Thats
because it isnt! Its Food Optimising, and its going to change your life.
deliciously different
ourite
v
a
f
s
the UK ay to
w
*
ight
e
w
e
s
lo
No other weight loss plan not one is more generous, more filling
or more satisfying. Food Optimising is easy, its effective, its
flexible you can enjoy hearty family favourites in portions that
satisfy your appetite. We promise youll never be hungry again.
with you all the way

touching hearts,
changing lives for
45 years
Because we know theres so much more to losing weight than what

you eat, we support you on every step of your journey at our friendly,
inspiring groups, all over the UK and Ireland. Well help you get to where
you want to be, and stay there for life.
love SlimmingWorld
scan or visit slimmingworld.com/summer

for summer inspiration and to find your local
friendly group.
Great offers
throughout
summer ask ilins
group for deta
*More people in the UK choose to attend a Slimming World group each week than any other weight loss group.
g
n
i
z
a
am
slimmingworld.com
0844 897 8000
In this issue
42
on the cover
be inspired
7
Megans made up!

How student nurse Megan Jankowski lost more than 2st
Ready, set, slim!

Tools, tactics and treats to get your slimdown off
to the best possible start
12
Annies total body turnaround

Annie Danks lost 3st and regained her health now
shes 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
27
39
Over to you
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 shed 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 trophyworthy 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
Lets 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
72
Snacking gets smarter

Got the munchies? Satisfy your grazing craving with our
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
to brighten up your life
98
59
Your best hair now!

Flat? Frizzy? Sensitive scalp?
Never fear your hair heroes
are on their way...
101 10 ways to sneak in exercise

Get fitter while you get on with your day
102 Im much stronger inside and out

Clare Harbison lost 6st and weight-lifted her
confidence to a whole new level
120
105 The good news about diabetes

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

36
74
Win a luxury holiday to Spain

Spend seven nights in Estepona, Costa del Sol
95
Win a spa break worth 1,000

...at Ragdale Hall Health Hydro and Thermal Spa
in every issue
5
From the editor
92
Subscribe & save!
108 Dear Margaret...

118 Are you our next
magazine star?
120 Last orders
52
info pages
113 The directory
114 Competition/
giveaway terms
& conditions
117 Recipe &
advertisers
index
102
Cover credits Dress, 99, Dbut 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
PHOTOGRAPH OF ELISE: PAUL BULLER
nyone who knows me will tell you Im

a bit of a worrier. I worry about my family,
friends and work and the 101 things Im
either not doing as well as Id like, or not
doing at all. In some ways this trait has served me well
(attention to detail is important in magazines). But
I also know that the associated stress of being anxious
isnt great for my health and can be a major healthy
eating/drinking/exercise saboteur. So I was very interested when our
feature Stress-proof your slimming (page 20) landed on my desk.
Over the last month Ive been making a conscious eort to put
the advice into practice, from taking mini stress-breaks to scheduling
worry time each evening. Although stressing isnt an easy habit to
break, daily techniques can make the dierence. Whether youre an
habitual worrier or currently feeling overwhelmed by demands on
your time, our stress-busting strategies could be just what you need to
feel calmer and more in control of your weight loss, and indeed your life!
Elsewhere in the issue, if your slimdown goes into meltdown
when the sun comes out, on page 19 well show you how to keep
your slimming cool. You wont be on the sidelines, food-wise, with
our winning World Cup dinners, page 52. And whod have thought
you can slim and eat sundaes, page 86? (Mines a Black Forest,
please!) Weve got park-worthy pack-ups, page 62, and smart nibbles
to keep your snacking on track, too.
Whatever summer holds, were with you
all the way. And do let me know how you get
on with your worrying
elise wells, editor
Ruhina lost 5st, share her secrets on p72
Stay-slim strategies, p19
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
curry with rice and salsa
is just the ticket (p33)
Three cheers for Chicken
chasseur with Dijon mustard
mash, a tasty World Cup
winner of a dish (p60)
Minced beef savoury
pancakes will take you back
to school-day teatimes (p68)
Herby couscous and
chickpea salad is a super
filling lunchbox meal (p63)
Serve up our extraspecial Fish tagine with
couscous sumptuously
spicy and only 1 Syn (p74)
Flavour-packed Turkey
and bacon ranch wraps
will see off those night-time
nibbles the smart way (p85)
Scrumptious low-Syn sundaes, p86
Get in touch! Is there anything youd 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
Megans
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 Collinss 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 condence, I didnt feel I could be
a bridesmaid he and his ance 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 condence crisis University life in Stirling had taken
its toll on my waistline. When Id started my biology degree Id
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 Im
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 didnt miss
the real thing at all. My low-Syn chow mein is legendary!
PHOTOGRAPH: PAUL BULLER. HAIR & MAKE-UP: LIZ KITCHINER. STYLING: RACHEL FANCONI
LOCATION: WWW.JJLOCATIONS.COM. MEGAN WEARS: DRESS, 250, VIRGOS LOUNGE
BRACELETS, LITTLE BLACK DRESS. RINGS, IVY NIXON. SEE P113 FOR STOCKISTS
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. Ive never felt so happy and proud as I did when
I followed them down
the aisle in my beautiful
bridesmaids dress.
my new direction
Having completed my
biology degree, Im back
at university studying
something I really love
and this time I know I wont
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 its made a massive
difference to me.
SLIMMING WORLD 7
be inspired
THREES 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
Eye-catching to the max!

A zingy cluster design
that really does say it
with flowers. (55, Fiorelli)
#Hashtags of
happiness
If youve more
dash than cash,
this bargain
floral number is a
winner. (4, Primark)
Social media isnt just a good place to find

out what celebrities have for breakfast its
also full of inspiring challenges and ideas
to motivate you or boost your wellbeing.
Here are four ideas weve 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 whats good in your life.
#Pedometerwars If youre 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
#Fragments Photographer Kamaly Pierre
posted a picture a day of a single body part
and named something positive about each of
them. Its a great way to boost body confidence.
#Seenonmywalk People Tweet the funny or
beautiful things theyve seen while out walking.
Start looking out for your own pics to post
and youll find your Body Magic time flies by!
ready,
set
slim!
Feel-fab tips to add oomph to

your weight-loss journey
Its all about almonds

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 youre
less likely to reach for unhealthy
snacks. Even better, you can
have 20 as a Healthy Extra b
on Extra Easy and Green!
8 SLIMMING WORLD
Pack a punch in
aqua stunning
worn over a grey
tee or plain sweater.
(32, Oliver Bonas)
You knew it anyway

and now its official!
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.
Long-term
losing
6 triangles are a Healthy Extra choice

on all plans or just 1 Syn per triangle
be inspired
reasons why
summer can make
slimming easier
fakeaway
of the month
Say howdy to our lighter take

on the American diner classic
Did you know that right now

is one of THE best times of
the year to lose weight? Heres why:
Fruit and veggies taste their absolute

best. You wont 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! Its
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 Incs new Latex
Effect Collection
polishes dry to a matte
finish that looks and
feels like latex. Weve
got our eye on the aqua
(Bermondsey High
Street) and hot pink
(Shoreditch High Street)
shades,
12 each.
Hot dog with melting onions

SIMPLE
serves 4
ready in about 25 minutes
Low-calorie cooking spray
(1 cal per spray)
COMPILED BY HELEN FOSTER, KATE FENTIMAN & CHARLOTTE KEWLEY

PHOTOGRAPHS: GARETH MORGANS, GETTY IMAGES. ALMONDS
ILLUSTRATION: HANNAH CLARK. ALL INFORMATION AND PRICES CORRECT
AT TIME OF GOING TO PRESS. SEE P113 FOR STOCKISTS
2 onions, thinly sliced

100ml boiling vegetable stock
4 Sainsburys Be Good to
Yourself Extra Lean Cumberland
Pork Sausages
4 lettuce leaves
4 x 60g wholemeal nger
rolls, sliced open
1 Preheat your grill to medium. Spray a frying pan

with low-calorie cooking spray, add the onions and
cook over a low heat for 5 minutes. Add the stock
and cook for a further 10 minutes, or until tender.
Drain off any liquid in the pan.
2 Meanwhile, grill the sausages for 15-20 minutes,
or until cooked through, turning halfway.
3 Divide the lettuce, sausages and onions between
each roll and serve with Slimming World chips (see
p31 for how to make them) and American mustard
( Syn per level teaspoon). Or make Free mustard
by mixing 1 tsp mustard powder with 2 tsp water.
Syns per serving:
Extra Easy * Original *
*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 youll love Slimming Worlds Fakeaways,
available exclusively in Slimming World groups, priced 4.95 (7.95).
SLIMMING WORLD 11
Annies
total
body
turnaround
The stress of caring for seriously ill family members
took a toll on Annie Dankss weight and health. Now 3st 8lbs
lighter, shes 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. Hes my mother-inlaws 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
desperate to take care of her, which meant I didnt think
about myself. As I put on weight, my own health suered
and I would collect a carrier bag of pills from the chemist
for high blood pressure, back pain and stomach problems.
At my heaviest, I was a size 18 and my stomach was so bloated
I looked as if I was seven months pregnant. And I was just so
tired tired of being in pain, of feeling miserable and not
recognising the person Id become. Whereas Id always been
outgoing and bubbly, now I wouldnt go out because I felt
uncomfortable and I wanted to hide. Id tried diets in the
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 dierent way.
I lost 4lbs in my rst week. It was a shock to realise that a
few simple changes to my eating habits could make such an
incredible dierence to the way I looked and felt. I used
12 SLIMMING WORLD
now My health
and condence
have improved
dramatically
and Im so
much happier
then I was
tired of being in
pain and feeling
miserable; I
didnt recognise
the person
Id become
50 and fabulous!
Id 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 Askews Slimming World
group in Redditch
SLIMMING WORLD 13
Weight loss =
health gain
Annies 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.
Its 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 its made
worse by being overweight.
I used to feel a burning
sensation after being on
my feet for just five minutes.
Now Im 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 Im 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 wasnt
myself. Now my confidence
is back and Im 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 ll up on takeaways. All the white bread

I ate played havoc with my stomach, and I never trimmed the
fat o chops. Now I dont 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 Ill have something like
chicken, vegetables and potatoes, with Syn-free gravy.
I hardly ever snack as I dont feel hungry between meals
although Ive always got a pear or a Hi- bar from group
handy in case I fancy something sweet.
I must drive people crazy talking about how amazing Slimming
World is its 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. Im so full of beans that I just want
people to feel as good as I do. Ive 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.
Were a big family and anyone who feels upset gets a cuddle
plus lots of support and ideas from all the other members.
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 whos
struggling. All the girls comment and the conversation
keeps on going. People expect my write-up now and Ive had
a few thank-you cards for helping people stick to plan,
Group is where
we share ideas
on how to
lose weight
and have a life!
At group, my friends and I are called the naughty girls!

Were 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
Christmas, for example, I was worried about hosting a buet
meal for all my family. The other members gave me loads
of ideas for low-Syn foods, such as crustless quiches, and
Free potato wedges. They were the rst things to go, while
the shop-bought food was left uneaten!
How our Annie got her sparkle back

Annies husband
Nigel Slimming
World has given
me back the
happy, fun-loving
woman I married 11 years ago.
It has cost me a fortune in
new clothes for her, though
shes worth every penny!
Annies daughter
Leanne When
I was ill, my mum
was always there
for me, even though
I could see how tired she felt.
Now shes lost weight she is
so much more energetic and
she looks like a model. I call
her My Beautiful Mum.
Annies friend
Wendy Ive known
Annie for more
than 20 years.
Shes always been
cheeky and since joining
Slimming World and losing
weight, shes more infectiously
funny, bubbly, glamorous
and outgoing than ever.
SLIMMING WORLD 15
50 and fabulous!
now Im out
all the time.
Im back to my
old outgoing
self and it
feels brilliant!
then I was so
unhappy with
myself I didnt
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
which is lovely. The support every member gets from the

group is so important. If for any reason you start to falter, its
spotted quickly so you can get back on track. I always pass
on the tip I use if I feel Im losing control, which is to go to
my Food Diary and write everything down. It soon puts me
back on the straight and narrow.
smallest size available. Not so long ago, I was so miserable

that I didnt want to leave the house. Now, at weekends, we
ride to Wales, or even to France or Belgium, with friends.
Its an amazing feeling to hit the road, though losing weight
has been my greatest adventure. I tell new members at
group its the best journey theyll ever go on.
The Slimming World app is brilliant for nding 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 nd delicious low-Syn recipes in the cookbooks
and magazine. My spag bol tastes so much better now,
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 dierent ways.
Ive been at target for over a year and it feels brilliant.

My health has dramatically improved, Ive got much more
condence and energy, and Im just so much happier.
I gave up keep t when I started working full time and caring
for my family when they were ill, so its great to have the
energy to exercise again. I go to Zumba classes for a wiggle
and a giggle with my friends, I do a FitSteps tness/dance
workout twice a week and I go swimming in the summer
I just took a bikini on holiday for the rst time in 16 years!
My aim now is to keep myself t 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 cant let my gang of naughty girls down!
I love to go out on the motorbike with my husband Nigel.

He now jokes he cant do wheelies any more because I dont
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 couldnt do up my jacket; now Im in the
16 SLIMMING WORLD
INTERVIEW: ANDRA CHILDS. PHOTOGRAPHS: BILL MORTON. HAIR & MAKE-UP: LIZZIE COURT
STYLING: CATHERINE KING. SEE P113 FOR STOCKISTS
Left: Dress, 179,

Monsoon. Bag,
John Lewis.
Earrings, Dorothy
Perkins. Bracelet,
Stella & Dot
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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? Heres how to handle those oh, what the heck moments and carry on slimming!
illustration: tania willis
Spur-of-the-moment scenario:
Youve got friends over, its 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 (1 Syns per 25g).
World Consultant Sue Heathcote says:

You can swap a 99 ice cream (12 Syns)
for a Fab ice lolly (4 Syns) or a Mini Milk
(1 Syns), or treat yourself to a stick of
candyfloss at around 3 Syns a stick.
Its 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), Pimms
and diet lemonade (4 Syns per 35ml
Pimms) 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.
Youre at a wedding and feel like
letting your hair down
SUNNY-DAY SOLUTION: If canaps 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, hardboiled eggs, dressing-free salad and fresh
fruit, and pass on the sausage rolls, pies
or quiche and pizza. If its 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 youll
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.
WORDS: KAREN HIRST
Youre 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
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 dont want to miss out? Slimming
SLIMMING WORLD 19
Stress-proof
your slimming
Its toxic for your health and a major weight-loss saboteur. Heres how to get your stress
levels under control and keep slimming when the going gets tough
words: sally brown
ave you ever felt youre

in a catch-22 situation
when it comes to
stress? So often, the
first things to go out
the window when youre 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
youre up against it? We identified
INTS
PRESSURE PO
I always seem to be
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 its 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 Worlds
head of nutrition and research.
four common pressure points and
stress-proof solution
asked the experts for their top
Schedule some daily worry time set

aside 15 minutes in the evening when
you think about your worries. Its 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 youll 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
strategies to help you stay on track.
20 SLIMMING WORLD
about, and one of those you cant. Aim

to think of practical strategies to help
deal with list A, and remind yourself
theres nothing you can do to influence
list B so its best just to let go.
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. Its also easy to think
you simply dont have time for Food
Optimising or Body Magic when youre
under pressure women especially will
move themselves right down their list of
priorities when theyre busy, says Jacquie.
Taking mini stress-breaks throughout
the day will make you more productive,
and help keep you in control of your
eating choices, says Jessamy. Its
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
instant calmer
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 its 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, youll
be less likely to reach for another one.
I just cant help

worrying what people
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 youve 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 Bren Brown, shame is one
of the most stress-inducing emotions.
So is it any wonder that, before long,
youre fighting a powerful urge to
soothe those feelings with food?
PHOTOGRAPH: GETTY IMAGES
Slip-ups are a part of every
weight-loss journey, says Dawn.
The most successful slimmers
are those whove 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
never be able to control
what people think of
you. In the end, its
what you think of
you thats really
One slip-up doesnt

mean your weight
loss has failed,
yet under stress
it can feel like it.
So tell yourself how
well youre doing
often. It works!
important, says Jessamy Hibberd. So

remind yourself on a regular basis that
youre doing something amazing. Keep
a list of all the reasons that you want
to lose weight and be healthier on your
phone so you can look at them whenever
you need to, adds Jessamy.
Im feeling out of
control and its
affecting my
motivation to slim
Feeling overwhelmed or that you dont
have time to do anything properly can
undermine your motivation to Food
Optimise after all, if its 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 doesnt mean youve failed,
but when youre under stress it can feel
like that. What you say to yourself really
matters, too if you say I cant cope
often enough, youll start to believe it.
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
youre 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 youre
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 LOST:
4st
Ben is a member of Nicola
Culshaws Slimming World
group in Salford
22 SLIMMING WORLD
man of the mag
I
cheered myself
up with
takeaways
Ben Renshaw turned to comfort eating after a sudden illness

left him at his lowest ebb. When he couldnt get his old
jeans past his knees, he knew something had to change...
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 condence 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 Ive always had a big appetite.
My idea of the perfect night is a dinner party
with good friends, free-owing 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 uctuated, but
Id 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 didnt notice the weight creeping up at rst.
Because of my illness, Id 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 horried to
nd I couldnt get my jeans past my knees. I didnt
look like me. I didnt 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 couldnt
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
wouldnt 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 rst got there, but the
atmosphere was buzzing and I soon
felt at ease. I was also relieved to
discover that I wasnt the only man
there. There were at least ve of us!
I still had no idea how much I weighed, so
it came as a huge shock when I stood on the scales
and realised I needed to lose four stone. Everyone
in group was so supportive and inspiring, though.
They gave me the determination to succeed. I met
one wonderful lady in particular, Helen, who
said to me: Youre in control of this. The only
thing thats stopping you from getting what
you want is you. I really love that attitude, and
its something I like to share with the members
then I put
off tackling
my weight
as I thought
it would be
all about
denial. How
wrong I was!
SLIMMING WORLD 23
man of the mag
I can still eat like a king

every night, Ive just
changed the way I cook
Heres a typical Food Optimising evening meal at my
house... SW pork steaks and mustard sauce with roasties
now I can buy

trendy clothes
and get into the
tight-fitting
impulse buys in
my wardrobe
BEN WEARS:
p22: Jacket, 80;
shirt, 25, both
River Island.
Jeans, 29.99,
H&M. Sunglasses
and belt, ASOS.
Shoes, Dune
Above: Jacket with
pocket square and
bee pin, 60,
Burton. Shirt and
chinos, 25 each,
River Island.
Ring, Bens own
24 SLIMMING WORLD
of my own group, now that Im 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 groups Facebook
page was a lifesaver. I started posting
details of everything Id eaten and sharing the
recipes and Syn values. It helped me to stay focused
and in control of what I was eating. And when
people began asking me for recipes and tips, it
made me feel great and spurred me on further.
It sometimes feels like the best-kept secret in
the world. I can still eat like a king every night.
I havent really had to change what I eat. Ive just
changed the way I cook. Instead of ordering an
Indian takeaway, Ill make my own curry from
scratch. Or, on the rare occasion we do have
a takeaway, I choose the lower-Syn options.
Less than nine months after joining Slimming
World, I reached my target weight. Amazing! For
the rst time in my entire life, I felt slim. My
condence soared as I realised I could buy trendy
clothes o the rail and slip into all those tighttting impulse buys that had been hiding at the
back of the wardrobe. We threw a party for Jordans

birthday and I didnt even recognise myself in
a friends 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 rst two weeks last September,
and there are now more than 100 regulars.
The great thing about Slimming World is
that theres no judgement; were all in it together.
And we always have a laugh. No matter what the
scales say, were there to support one another. That
welcoming atmosphere at Nicolas group really
helped me, so Ive worked hard to create the same
environment at mine. Im also very conscientious
about keeping the groups Facebook page looking
fresh, so people can nd round-the-clock inspiration.
I really enjoy getting to know people. When
new members arrive, I ask them to reveal what gave
them the nal 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 theyve come. Weve laughed and cried while
reading the cards on that board. One woman said she
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 shes lost 11lbs and her
blood sugar levels have reduced signicantly.
My life has changed so much and now Im
helping to change other peoples lives. I absolutely
love it! Ultimately, Slimming World isnt about
restrictions and complications. Its about real
food for real people. Thats why it works.
INTERVIEW: JANE MURPHY. PHOTOGRAPHS: BILL MORTON. GROOMING: LIZZIE COURT

STYLING: CATHERINE KING. SEE P113 FOR STOCKISTS
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
slimmer day by day
Your summer-slim
eating plan
Power up your pre-holiday weight loss
and see the difference in just seven days
photographs: lara holmes
creamy chicken pasta, recipe p32
let s get started >>
Tuck into 7 days

worth of easy
and lling 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
When cooking,
trim all fat off
meats, and remove
skin from poultry. Use
low-calorie cooking
spray (1 cal per spray)
for frying its available
in the cooking oils aisle
at the supermarket
This is a taste of our Extra Easy eating plan. To nd

out about our other plans, ask at one of our warm
and friendly groups.
Make the most

of hunger-busting
Free Foods. Free Foods
are those you can eat in
unlimited amounts and
include nearly all fresh
or frozen fruit and veg;
lean meats, poultry and
sh; beans and pulses;
cooked dried couscous,
pasta and rice, and many
fat-free yogurts. Swap
sugar for sweetener and
pick diet soft drinks, too
Also enjoy
a portion of
wholemeal bread or
cereal each day. We call
this a Healthy Extra and
to keep things easy,
weve built your bread
or cereal Healthy Extra
into each days menu
Choose a Healthy
Extra portion of
milk or cheese each
day, too. Pick from
350ml skimmed milk,
250ml semi-skimmed
milk, and 30g full-fat or
40g reduced-fat hard
cheese. If having cheese,
use skimmed milk in
drinks and count Syn
(see right) per dash
Foods that arent

Free have a Syn
value treat yourself
to around 10 Syns each
day. Use these for extras
like ketchup (1 Syn per
level tbsp), or favourite
luxuries such as crisps,
wine and chocolate.
Youll nd an idea on
each page, or see your
Food Optimising book,
available in groups
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 ll 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: 1

SUPER SIMPLE
serves 4
4 tbsp dark soy sauce
1 level tbsp sweet chilli sauce
1 tsp Chinese ve-spice powder
4 tbsp tomato pure
600g pork llets, all visible fat removed,
cut into thin strips
(1 cal per spray)
400g dried medium egg noodles
300g pack crunchy stir-fry vegetables
220g can water chestnuts, drained
2 tbsp light soy sauce
1 Mix the dark soy sauce, sweet

chilli sauce, ve-spice powder
and tomato pure together in
a jug. Put the pork in a glass
bowl, pour over the mixture
and toss well to coat.
2 Place a large wok or frying

pan sprayed with low-calorie
cooking spray over a high
heat. Add the pork mixture
and stir-fry for 3-4 minutes.
3 Meanwhile, cook the noodles
according to the packet
instructions, drain and keep warm.
4 Add the stir-fry vegetables
and water chestnuts to the pork
and stir-fry for 3-4 minutes. Add
the light soy sauce and cooked
noodles and stir-fry for a further
2-3 minutes. Divide between
4 bowls and serve.
Syns per serving:
Extra Easy
Simple, tasty and

on the table in 20
FREE FOOD
SNACK
Graze on a
summery salad
of cucumber
and watermelon
chunks drizzled
with fat-free
natural yogurt
SYN & WIN

Shake that
Monday morning
feeling with a
Cadbury Dairy
Milk Treat Size
(15g, 4 Syns)
at coffee time
slimmer day by day
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 nely
chopped onion, 2 nely chopped
celery stalks, 2 nely 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
nely chopped fresh mint, then
blend until smooth with a handheld 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:
Hot mackerel, new potato and watercress

salad with horseradish dressing
SUPER SIMPLE
serves 4
600g baby new potatoes, peeled
450g (about 6) fresh mackerel llets
Juice of 2 lemons
Salt and freshly ground black pepper
tsp dried red chilli akes
200g frozen peas
150g red cabbage, thinly shredded
175g baby plum tomatoes, halved
100g watercress
For the dressing:
red onion, nely chopped
75g fat-free natural yogurt
1 level tbsp hot horseradish sauce
1 Preheat your oven to 220C/

fan 200C/gas 7. Line a baking
tray with baking paper.
2 Boil the potatoes for 20 minutes,
or until tender. Drain and thickly
slice. Return to the pan and cover.
3 Meanwhile, place the mackerel
skin-side down on the prepared
baking tray. Drizzle over half the

lemon juice, season and sprinkle
over the chilli akes. Bake for 15
minutes, then leave to cool. Peel
off the skin and ake the sh.
4 For the dressing, put the onion,
yogurt and horseradish in a
small bowl together with the
remaining lemon juice. Whisk
lightly, then season to taste.
5 Boil the peas for 1-2 minutes.
Drain and put in a large bowl
with the cabbage and tomatoes.
Toss and season, then add the
potatoes and watercress and
toss again. Spoon on to 4 plates
and top with the mackerel.
Serve the dressing on the side,
sprinkled with black pepper.
Syns per serving:
Extra Easy
FREE FOOD
SNACK
Spice up your
Tuesday pm.
Chop carrots into
batons and dunk
in an Indian-style
yogurt dip made
from fat-free
natural yogurt
mixed with curry
powder, lime
juice, salt and
freshly ground
black pepper
SYN & WIN

Off to a parents
evening straight
from work?
A frothy grandesize Starbucks
cappuccino
made with
skimmed milk
(4 Syns) will
keep you going
without blotting
your copybook
SLIMMING WORLD 29
Super healthy
and super quick
Wednesday
Breakfast
Cheats 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)
Speedy ratatouille with couscous

SUPER SIMPLE
serves 4
V (ratatouille only)

(1 cal per spray)
2 onions, roughly chopped
1 aubergine, roughly chopped
2 large courgettes, roughly chopped
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
(see recipe right)
Total Syns: 2
30 SLIMMING WORLD
1 Place a large pan sprayed

with low-calorie cooking spray
over a high heat. Add the
onions, aubergine, courgettes,
peppers and garlic and stir-fry
for 2-3 minutes.
1 red and 1 yellow pepper, deseeded

and roughly chopped
4 garlic cloves, nely chopped
400g can chopped tomatoes
400g passata with onions and garlic
2 tbsp balsamic vinegar
tsp sweetener
12 pitted black olives in brine,
roughly chopped
A small handful of fresh basil, to garnish
250g dried couscous, cooked according
to packet instructions, to serve
2 Add the tomatoes, passata,

vinegar and sweetener, season
and stir. Cover tightly, turn the
heat down to low and simmer
for 15 minutes.
3 Remove the ratatouille from the
heat. Divide between plates and
scatter over the olives and basil.
Add a twist of black pepper
and serve with the couscous.
Syns per serving:
Extra Easy
FREE FOOD
SNACK
Mix quark with
a little sweetener
and lemon zest.
Dollop over
peach slices
and drizzle with
passion fruit
SYN & WIN

Youve got
friends round
for coffee and
a goss...a Soreen
Lunchbox Loaf
(Original, 4
Syns each) will
hit the sweet spot
slimmer day by day
Thursday
Breakfast
Grab n go: Dip a banana in
a Mllerlight Vanilla yogurt and
follow with a Hi- Bar or two
Hi- 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
Cajun chicken with chips and coleslaw

SIMPLE
serves 4
ready in about 1 hour
4 skinless chicken thighs
4 skinless chicken drumsticks
(1 cal per spray)
2 tsp Schwartz Perfect Shake Cajun
Herb & Spice Blend
2 corn on the cob, each cut into 4 pieces
A handful of fresh at-leaf parsley,
nely chopped, to garnish
For the chips:
800g oury 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
Chicken and chips

with a spicy twist

fan 180C/gas 6. Cut a few slits
into the chicken thighs and
drumsticks and put them in
a roasting tin. Spray with lowcalorie cooking spray, sprinkle
over the Cajun spice mix, season
and toss. Bake for 25 minutes,
then add the corn cobs to the
tin, spray with more low-calorie
cooking spray and toss. Bake
for a further 25 minutes.
2 Meanwhile, boil the chips for
4-5 minutes, then drain, return to
the pan and cover. Lightly shake
to roughen up the chips edges
and arrange on a baking tray
in a single layer. Spray with
low-calorie cooking spray and
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
FREE FOOD
SNACK
Grab a fork
and dive into
a canned mixed
bean salad
tossed with
cherry tomatoes,
basil and
balsamic vinegar
SYN & WIN

An M&S Count
on Us Chocolate
Mousse (70g
pot, 4 Syns)
delivers a delish
chocolate hit
and still leaves
you with Syns
to play with
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
Creamy chicken pasta

SUPER SIMPLE
serves 4
300g cherry tomatoes
3 sprigs of fresh thyme, leaves picked
350g dried spiral pasta
Lunch
Spanish omelette: Spray an
ovenproof frying pan with low-calorie
cooking spray and fry nely 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
(see recipe right)
Total Syns: 1

(1 cal per spray)
4 skinless chicken breast llets,
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 at-leaf parsley,
roughly chopped, plus extra to garnish

fan 180C/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.
3 Meanwhile, place a frying

cooking spray over a mediumhigh heat. Season the chicken
and stir-fry for 6-8 minutes, or
until cooked through. Transfer
to a plate and set aside.
4 Spray the pan with more
low-calorie cooking spray. Add
the mushrooms and courgette,
season and stir-fry for 3-4
minutes, or until lightly golden.
Return the chicken to the pan,
add the roast tomatoes and
cook for 1-2 minutes.
5 Put the Philadelphia in a small
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 1
Faff - free
Friday - night pasta
FREE FOOD
SNACK
For a speedy
sweet x, dip
apple wedges
in a Mllerlight
Toffee yogurt
SYN & WIN

Hooray, its
Friday! Celebrate
with a Pimms
(25ml shot, 3
Syns) and diet
lemonade, diced
cucumber, and
fresh mint leaves
slimmer day by day
Tastier than
a takeaway!
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)
Goan prawn curry with rice and salsa

SIMPLE
serves 4
1 tsp cayenne pepper
1 tbsp paprika
tsp ground turmeric
Lunch
Stuffed peppers: Make up half
a 100g packet of Ainsley Harriott
World Kitchen Spice Sensation
Couscous ( Syn per packet). Cut
the top off 2 red peppers, scoop out
the pith and seeds. Fill with the
couscous and bake at 200C/fan
180C/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

2 tsp nely 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, nely chopped
cucumber, nely chopped
1 Put the passata, cayenne pepper,

paprika, turmeric, garlic and
ginger in a bowl. Add 200ml
water and mix well.
2 Grind the coriander and cumin
seeds using a pestle and mortar,
then stir into the passata mixture.
Transfer to a pan set over a high
heat and bring to a simmer.
3 Reduce the heat to medium-low
and cook for 10-12 minutes. Stir in
the coconut milk and tamarind
paste and return to a simmer. Add
the prawns and sugar snap peas
and cook for 6-7 minutes, stirring
occasionally, until the prawns are
cooked through and pink all over.
FREE FOOD
SNACK
Help yourself to
cooked turkey
slices (all visible
fat removed) with
pickled onions
and gherkins
SYN & WIN

Saturday lm
night? Enjoy
with a 30g bag
of Penn State
Original Sea
Salted Pretzels
(5 Syns)
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 1
Juice of 1 lime
SLIMMING WORLD 33
Free and easy

summer Sunday lunch
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 nely chopped fresh at-leaf
parsley and dill. Drizzle over a
salad of cooked skinless chicken,
watercress, sliced radishes, sliced
spring onion and orange segments
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
A small handful of fresh rosemary
leaves, nely chopped, plus a few whole
sprigs to garnish
400g tenderstem broccoli, to serve
For the potatoes:
or King Edward, scrubbed and cut into
5mm slices
400ml chicken stock
Dinner
Rosemary and garlic roast rack
of lamb with saffron potatoes
(see recipe right)
Total Syns: FREE
34 SLIMMING WORLD
A large pinch of saffron threads


fan 180C/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.
3 About 30 minutes before the
end of the cooking time, season
the lamb all over. Mix together
the garlic and chopped rosemary
and spread on the esh side
of each rack. Bake the lamb for
15-20 minutes for medium, or
20-25 minutes for well done.
4 Remove the lamb from the
oven and leave to rest, covered,
for 10-15 minutes before carving
into cutlets. Steam the broccoli
for 4-5 minutes, or until just
tender. Divide the lamb between
plates and serve with the saffron
potatoes and broccoli.
Syns per serving:
Extra Easy FREE
FREE FOOD
SNACK
Wrap wafer-thin
ham slices
(all visible fat
removed) around
celery sticks
for a quick and
easy nibble
SYN & WIN

Its ice creams all
round with the
kids in the park.
Treat yourself to
a Walls Twister
lolly at just 4 Syns
RECIPES: BREN PARKINS-KNIGHT, LUCY O'REILLY AND SUNIL VIJAYAKAR

FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: POLLY WEBB-WILSON
Sunday
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
THREE COSTA DEL SOL

HIGHLIGHTS
Puerto Bans, the playground
heres nothing better than a super

spa-cation to soothe away stress,
and at the five-star Gran Hotel
Elba Estepona & Thalasso Spa
on Spains glorious Costa del Sol,
youre guaranteed a get-away-from-it-all
glow. Weve 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, its the perfect place to soak up
some Mediterranean sunshine. Theres 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
sh, seafood and meat are cooked to order.
Our winner and guest will also have
a days complimentary access to the hotels
stunning Thalasso Spa, which features three
pools lled with puried seawater fresh
from the Med, and top-notch spa facilities
including a Jacuzzi, sauna and water chairs.
Theyll 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 youll be spoilt for pampering choice.
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
SEVENNIGHT BREAK
FOR TWO
WORTH UP
TO 2,000
PRIZE DETAILS
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
is subject to availability. Other restrictions
apply. Entrants must be aged 18 or over.
For more information on the Gran Hotel
Elba Estepona, visit hoteleselba.com/en/
gran-hotel-elba-estepona-thalasso-spa.
No purchase necessary. For full competition
terms and conditions, see p114.
HOW TO ENTER
For your chance to win, answer the
following question:
What is the name of the spa at the
Gran Hotel Elba Estepona?
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 dont have to resist
new
5 bar
for ths
price e
of
1.95
/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 nd your nearest group visit
crowdsourced
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
Whats your best tip for slimming
through the weekend?
Saturday
Friday night
Sharon Dempsey Do your shopping
on a Friday night with a full weeks
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 Im out (or just Diet Coke
if Im not drinking).
PHOTOGRAPH: PLAINPICTURE
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.
Debbie Cottrell If I go out shopping

I always make sure I eat before I go
so Im not tempted into a bakery.
You cant 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.
Helen Webb Woollaston I shop online

so Im not tempted to pick up junk
food it makes planning for the week
much easier, too.
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.
Sarah Jayne Hearse Ive always

struggled with weekends, but thanks
to my Slimming Worlds Fakeaways
book, Ill never feel the need to
order a takeaway again. The pizza
is amazing and the korma is fab!
Pam Walsh I buy premixed gin and

diet tonic in a can, so I can have a
couple and easily keep track of what
Im drinking when Im at home.
Alison Milton If youre 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 arent Food
Optimising dont realise theyre eating
healthily and its great to see their
reactions when they find out!
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
hours cooking and preparing all my
dinners for the week ahead.
Get loads
more tried-itloved-it advice
from real
slimmers in
IMAGE Therapy
every week
in group
@princesshannyx I rope my husband

in to trying a new recipe. He cant
believe how well I can eat and how
tasty the recipes are!
Next issues 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 Worlds
Woman of the Year 2013
Height: 5ft 6ins

Starting weight:
28st 12lbs
WEIGHT LOST:
17st 5lbs
Time to target:
2 years 6 months
Kim is a target member of
Georgina Winters Slimming
World group in Havant
42 SLIMMING WORLD
what I know now
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 Id 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
hadnt 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 nobodys 100 per cent sure.
You were such a daddys girl, werent 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 o
on adventures. Often they involved sporty activities
like swimming or training with Dads 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, whod never so much
as written a cheque before. You organised the house
and she did the cooking. Although Dad had gone,
Mum couldnt bring herself to stop cooking for
three and shed expect you to eat the leftovers.
Within a year of Dads death, youd 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
in fact. Youd go
the whole school
day without any
food then, in the
evening, after Mum
had gone up to bed,
youd sit on the sofa
and quietly eat
chocolate, crisps,
cereal and hunks of bread.
You pretended to be big and happy, always
the rst 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 youd
try crash diets, restricting yourself to bland salads
and cutting out everything tasty. Youd 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, didnt it? I think a part of you was
worried how youd look next to him. While youd
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 nally went
out with Lee, though, there was no looking back.
Your weight didnt matter to him one bit: he
loved the person inside and youd found your
soulmate. By your 21st birthday, you were
SLIMMING WORLD 43
size-22 swimming costume, but were determined

the kids wouldnt 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, youd nish up the leftovers before starting
on the cereal, chocolates and bread.
Crying inside
Cinema seats
were too narrow
for the old me;
its 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.
Youd hoped for babies
soon after that, but it was nine
long years before Emma was
conceived. You thought shed 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
By 2010, youd 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 youd been oered wouldnt support you that
you spent two nights sleeping on a hard oor,
tearful and freezing cold. Youve 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 everincreasing weight was now seriously aecting the
quality of your family life. You sat through Daniels
prize-giving ceremony at school terried that youd
break the imsy chairs. Then Lees uncle died and
you couldnt 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 t in standard-size cons. 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 nd a solution before it was too
late and you succumbed to a heart attack or stroke.
Your GP oered to refer you to Slimming
World and you chose Georginas group because
it oered 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
wouldnt break the scales. Luckily, you had nothing
to worry about. You received a genuinely warm
welcome and the scales were ne.
It seems strange now to think that you didnt
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 cant 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
Im 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, Im in the pictures!
making new friends

Theres something about Slimming World that feels very
safe its like having a big hug every time you walk through
the door. Everyones there for the same reason and we support
each other through the good and the bad times. Ive made
lifelong friends. Here we are doing the Race For Life (far left).
winning woman of the year 2013

Amazing! Heres 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 dont 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 Im doing housework.
being me
Most importantly, Im me. Im not the big one or the one
that would be so pretty if she lost weight. Im Kim, just Kim.
SLIMMING WORLD 45
that for the rst 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 dierence was down to the food
choices you were making.
You lost 8lbs in your rst 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 rst to say anything
yourself. (You more than made up for that later!)
Your rst Christmas at Slimming World was
a turning point. Youd 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 rst
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 rst year at Slimming World, you lost
9st. It wasnt always plain sailing, of course: as
46 SLIMMING WORLD
Making up for lost time

In November 2013 you reached your target weight
of 11st 7lbs. Youd more than halved your weight
and gone from a size 36-38 to size 10-12. Instead of
dressing to cover up, you could wear tted dresses
and jeans the kinds of clothes you could only
have dreamed about when you were big. Getting
ready takes much longer these days now you have
a choice of more than two skirts and 80 pairs of
shoes to wear! Lee likes to pretend hes cross about
how much you spend on clothes but you know
how happy and proud he really is.
When you won Slimming Worlds Woman of
the Year 2013 competition, you were speechless
youd been delighted just to get to the nal 10!
And having heard the other contestants amazing
KIM WEARS:
p42: Jacket, 60,
The Collection at
Debenhams. Dress,
169, Jacques Vert
at Debenhams.
Shoes, Next.
Yellow bag, Carlo
Pazolini. Necklace,
Dorothy Perkins
p44: Jacket, 79,
Mint Velvet.
Top, 25, Betty
Barclay. Skirt,
69, The Pretty
Dress Company.
Shoes, 18,
Very. Necklace,
New Look
p45: Coat, 65,
Very. Top, 59,
Kaliko. Jeans, Per
Una at Marks &
Spencer. Bag,
Bailey & Quinn at
Debenhams.
Necklace and
earrings, both
Dower & Hall
Right: Dress, 55,
Wallis. Shrug,
90, Vera Mont.
Shoes, Next.
Bag, New Look.
Earrings, Dorothy
Perkins. Bracelet,
Dower & Hall.
Rings throughout,
Kims own
INTERVIEW: ROSALIND GRAINGER. PHOTOGRAPHS: LIZ MCAULAY. HAIR & MAKE-UP: LIZ KITCHINER. STYLING:
RACHEL FANCONI. SEE P113 FOR STOCKISTS. WITH THANKS TO EVERYMAN CINEMAS, WWW.EVERYMANCINEMA.COM,
AND SAHARA, WWW.SAHARALONDON.COM
The only parties

Id ever go to were
fancy dress ones
Id tell myself it
was my outts
being laughed at,
not my size. I now
go to everything!
the months continued, the scales

didnt always say what you wanted.
Thats when IMAGE Therapy helped
so much, as instead of dwelling on
what might have been, you ended up
appreciating how far youd come, and
always felt ready for the next week.
It had taken a long time to get to 28st
and it wasnt going to disappear in ve
minutes! You took it a day at a time,
then a month at a time and as Christmas
2012 approached, youd 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 wouldnt have
believed back then that just two years later, youd
be running around all 16 park benches and that
youd 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 Portsmouths iconic Spinnaker Tower. In the
past, youd have said no to the opportunity, just
as you always said no to things: no to the cinema,
because you couldnt t into the seats; no to
restaurants, because you didnt like to eat in public,
and no to most parties, because you didnt want to
bump into people whod known you when you
were slimmer. The new, condent Kim was ready
to start saying yes to living her life to the full!
Abseiling down that tower, cheered on by family
and friends, will always be a highlight of your life.
what I know now
stories, and seen how much weight theyd lost, you

considered yourself out of the running. After the
awards ceremony, you and Lee were whisked o
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 youve lost weight. So
much so that sometimes even you dont quite know
how to adjust. One day, youll take an armful of
clothes into a department store changing cubicle
and will rush out again, apologising, thinking its
already occupied. It will take a minute or two to
realise that the slim woman in the cubicle is
actually your own reection in the mirror you
hadnt recognised yourself!
And I wish I could tell the unhappy 14-year-old
you that one day youll be a slim, happy, condent
mother of three whos 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
rst time in your life, youll believe him youll
like yourself and feel proud of everything youve
achieved. Theres no way you can get back the
moments youve missed in the past, but youll be
all the more determined to make up for lost time.
Theres 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 youre 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 youre 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
Youve had rst-hand experience that Slimming World is amazing. You know that Food Optimising is incredibly
effective. Youre fascinated by the power of IMAGE Therapy. Youve reached a point where youre happy with
yourself, and now youre ready for an exciting new challenge!
Youll love being part of the

Slimming World winning team because
youre warm, caring and passionately want to help us reach other slimmers
youre able to capture the imagination of others and inspire them to give their best
youre 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, youll soon discover no other job is more rewarding
or more satisfying. On average, Consultants earn between
100 and 400 for working 10 to 20 exible 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 Worlds 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 eld or sales environment?
Would you like a full-time position as one of our dedicated team of District Managers?
Then wed 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.
Youll receive a company car, laptop and phone plus expenses and other benets 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 were 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
peoples lives is so rewarding.
Paul Glass, District Manager
My weight loss gave me condence

to full 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 arent just tasty, you know. Theyre also really good for you. Theyre
a natural source of minerals and vitamins B2 , B3 and B5 , which help you build
a stronger immune system. As theyre low in fat and low in calories they are the
ideal ller-upper. And just 80g counts as a quick way to one of your ve-a-day.
Feast your eyes on over 250 tasty recipes

at moretomushrooms.com
Campaign nanced with aid from the European Union.
look, cook, eat
PHOTOGRAPH: GARETH MORGANS. RECIPES & FOOD

STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY
Delicious new recipes to boost your kitchen confidence and your weight loss
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
whove won footies top trophy
66
engl and
photographs: kate whitaker
6en6
gl
and
fish, chips and mushy

peas, recipe p54
52 SLIMMING WORLD
02
br a zil
champion recipes
02brazil
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
Our mouthwatering spin-theglobe recipes score high

on taste and low on Syns
SUPER SIMPLE
serves 4
Brazilian seafood
casserole with rice
4 x 170g thick skinless and boneless

haddock llets
1 egg, plus 1 egg yolk
Theres a carnival of vibrant flavours

in this fish stew, known as moqueca
400g frozen peas

Syn-free ketchup, to serve
(see right for recipe)
SIMPLE
serves 4
Lemon wedges, to serve

For the chips:
300g dried long-grain rice

or King Edward, peeled and cut into
thick chips
Low-calorie cooking spray (1 cal per spray)

1 onion, nely chopped

(1 cal per spray)
1 red, 1 green and 1 yellow pepper,

deseeded and cut into 1cm cubes
For the salad:
round lettuce, leaves roughly torn
2 red chillies, deseeded and thinly sliced
1 red and 1 yellow pepper, deseeded

and cut into thin strips
6 tomatoes, roughly chopped
8 radishes, thinly sliced

A handful of cress
4 tbsp fat-free vinaigrette

fan 200C/gas 7. Line a baking
tray with baking paper ready
for cooking the sh.
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 sh 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 sh in the egg
mixture and put on the lined
baking tray, egg side up. Bake
the sh and chips for 15-20
minutes, or until golden and
the sh 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.
FOR SYN-FREE
KETCHUP
Put 250g passata
in a small pan with
6 tbsp tomato
pure, a pinch of
sweetener, 1 tbsp
red wine vinegar
and a dash of
Worcestershire
sauce. Stir and
bring to the boil,
then reduce the
heat to low and
simmer gently for
15-20 minutes,
or until thickened.
Remove from the
heat and leave
to cool, then serve
100ml half-fat coconut milk

300ml sh stock
500g skinless and boneless rm white
sh llets, such as cod, cut into 4cm
pieces (defrosted if frozen)
500g large raw tiger prawns, peeled,
tails intact (defrosted if frozen)
A handful of fresh coriander, roughly
chopped, reserving some to garnish
Juice of 1 lime, plus lime wedges
to serve
6 spring onions, thinly sliced
1 Cook the rice according to the

packet instructions. Drain and
keep warm until ready to serve.
2 Meanwhile, place a wide
cooking spray over a mediumlow heat. Cook the onion for
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.
5 Serve the sh with the chips,

peas, salad, Syn-free ketchup and
lemon wedges to squeeze over.
3 Add the sh 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 FREE
Syns per serving:

Extra Easy 1
54 SLIMMING WORLD
champion recipes
10
spain
Vegetable paella
10spain
Sweet smoked paprika adds a gentle

heat to our colourful veggie one-pot
SIMPLE
serves 4
V

1 large onion, roughly chopped
1 large red and 1 large yellow pepper,
deseeded and roughly chopped
6 Peppadew Mild Piquant Peppers from
a jar, roughly chopped
1 carrot, peeled and cut into 1cm cubes
2 tsp Spanish sweet smoked paprika
3 large garlic cloves, nely chopped
1 courgette, cut into 2cm cubes
4 large tomatoes, roughly chopped
325g dried paella rice
100g frozen peas
12 pitted black olives
A large handful of fresh at-leaf parsley,
roughly chopped, to serve
1 Place a paella pan or large

frying pan sprayed with lowcalorie 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 Green
vegetable
paella,
recipe right
SAVE ME MONEY!
Replace the saffron with 1 tsp
turmeric for a similarly glorious
golden-coloured rice
SLIMMING WORLD 55

fan 180C/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 mediumlow 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.
90
germany
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.
an y
Pork schnitzel with sauerkraut

and roasted new potatoes
Syns per serving:

Extra Easy 2
Tender breaded escalopes with tangy red cabbage (the beers optional!)
SAVE ME SYNS
Save 1 Syn per serving by making
your own dried ne wholemeal
breadcrumbs. Preheat your oven
to 150C/fan 130C/gas 2. Tear up
2 slices of wholemeal bread from
a small 400g loaf, then transfer to
a food processor and blend into
crumbs. Spread the crumbs out on
a baking tray and bake for 12-15
minutes. Turn the oven off and leave
the crumbs in the oven for 4-5 hours
before crushing them nely with a
rolling pin. You can store them in an
airtight container for up to a week
SIMPLE
For the sauerkraut:
serves 4
400g red cabbage, thinly shredded
50g dried ne wholemeal

breadcrumbs
2 onions, thinly sliced

(1 cal per spray)
1 tsp garlic salt
A pinch of sweetener
2 tsp dried mixed herbs
3 juniper berries
1 egg
200ml vegetable stock
8 x 100g pork escalopes
50ml cider vinegar
600g new potatoes, peeled and

cut into chunks, to serve
A small handful of fresh at-leaf

parsley, to garnish
56 SLIMMING WORLD
9ge0
rm
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
spray and season. Bake with the
pork schnitzels for 15-20 minutes,
or until golden and the schnitzels
are cooked through. Serve the
schnitzels with the sauerkraut and
potatoes, garnished with parsley
and a twist of black pepper.
50
uruguay
champion recipes
5u0ruguay
Meatballs with
spinach and
sweetcorn rice
Uruguayan-style albondigas
a hearty, filling crowd-pleaser!
SIMPLE
serves 4
(meatballs and sauce only)

700g extra-lean minced beef
A handful of fresh at-leaf parsley, nely
chopped, reserving some to garnish
1 onion, nely chopped
2 carrots, peeled and nely cubed
3 celery stalks, nely chopped
700g jar passata with onions and garlic
1 tsp ground cumin
200ml beef stock
For the rice:
200g chopped frozen spinach
198g can sweetcorn, drained

fan 170C/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
chilli powder with
the cumin for a
spicy meatball dish
4 Meanwhile, cook the rice

instructions, adding the spinach
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 thats similar to pesto
SIMPLE
serves 4
ready in about 45 minutes,
plus 1-2 hours for the sauce
600g new potatoes, peeled
3 red and 3 yellow peppers, deseeded
and cut into 3cm strips
(1 cal per spray)
on each side for medium, and

6-7 minutes on each side for well
done. Transfer to kitchen paper.
5 Serve the steaks, sliced,
drizzled with the sauce,
alongside the potatoes and
grilled peppers.
Syns per serving:
Extra Easy FREE
4 thick sirloin steaks, all visible

fat removed
For the chimichurri sauce:
3 red chillies, deseeded and
nely chopped
2 large handfuls of fresh curly-leaf
parsley, nely chopped
6 tbsp fresh oregano or basil,
nely chopped
1 tsp dried oregano
1 level tsp sea salt
5 tbsp cider vinegar
100ml cold vegetable stock
1 Put all the ingredients for

the sauce in a food processor
and blend until fairly smooth.
Transfer to a bowl, cover and
leave to stand for 1-2 hours.
2 Boil the potatoes for 15-20
minutes, or until just tender. Drain,
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.
86
argentina
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
58 SLIMMING WORLD
PUSH THE
BOAT OUT
Finely chop 2 level
tbsp drained
capers and 2 level
tbsp drained
gherkins and stir
them into the
chimichurri
sauce for even
more avour
at no extra Syns
06
italy
champion recipes
06italy
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
serves 4
V

300g fresh baby plum tomatoes,
quartered
1 small onion, nely chopped
180g mozzarella, cut into small cubes
Juice of 1 lemon
1 Put the plum tomatoes, onion,

mozzarella and lemon juice
in a wide serving bowl and
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.

50g fresh basil, roughly chopped,
plus extra whole leaves to garnish
1 red chilli, deseeded and
nely chopped
30g fresh parmesan (or vegetarian
alternative), nely grated
300g dried spaghetti
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 1* Green 1*
*Add 6 Syns if not using the mozzarella
as a Healthy Extra
SLIMMING WORLD 59
98
fr ance
champion recipes
98
fr ance
This veg-packed
French favourite is
a star player in the
flavour league
Chicken chasseur
with Dijon
mustard mash
A sublime slow-cook dish thats great
for a relaxed supper with friends
SIMPLE
serves 4

20 minutes
4 skinless chicken drumsticks
(1 cal per spray)
10 shallots, peeled
2 carrots, peeled and cut into
2cm cubes
4 celery stalks, cut into 2cm pieces
300g chestnut mushrooms, left whole
2 tbsp tomato pure
600ml chicken stock
3 tomatoes, quartered and deseeded
A large handful of fresh tarragon,
roughly chopped, plus sprigs to garnish
For the mash:
600g oury potatoes, preferably Maris
Piper, peeled and roughly chopped
1 level tsp Dijon mustard
60 SLIMMING WORLD
1 Season the chicken and spray

it with low-calorie cooking spray.
Place a heavy-based, lidded
frying pan over a medium-high
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 pure and chicken stock.
3 Return the chicken to the pan
and bring to a simmer. Cover the
pan and gently simmer for

45-60 minutes, or until the
chicken is cooked through.
4 Meanwhile, for the mash, boil
the potatoes for 12-15 minutes,
or until tender. Drain, return to
the pan, and add the vegetable
stock and mustard. Mash until
fairly smooth, then season.
5 Add the fresh tomatoes
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
PUSH THE
BOAT OUT
Remove all
visible fat from
8 rashers of
back bacon and
roughly chop.
Add to the pan
with the shallots
at step 2 and
cook until lightly
browned
RECIPES AND FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY
4 skinless chicken thighs
Power lunches
Dont shell out a fortune for Syn-laden sarnies, our quick
and easy lunchbox ideas are the real meal deal!
photographs: chris alack
Prawn and sweet

chilli noodle salad
Spiced wild rice, bean

and lime salad
serves 2
serves 2 V
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,
deseeded and roughly
chopped yellow pepper,
1 deseeded and nely
chopped red chilli, 100g
cooked peeled prawns, the
nely grated zest and juice
of 1 lime, 1 tbsp light soy
Cook 100g mixed dried

basmati rice and wild
rice for 20 minutes, or
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 nely
chopped red pepper and
nely chopped red onion.
Mix together the juice of 1
lime, 1 tsp Cajun spice mix
and tsp ground cumin, and
season. Pour the dressing
over the salad, stir in a small
handful of nely chopped
sauce and 2 level tbsp sweet

chilli sauce. Season, toss
well. Chill until ready to eat.
Syns per serving:
Extra Easy 1
Grazing lunchbox
serves 2 ready in about 15 minutes
fresh coriander and toss

well. Line 2 lunchboxes with
Little Gem lettuce leaves
and spoon in the rice salad.
Chill until ready to eat.
Syns per serving:
Extra Easy FREE Green FREE
Pasta, ham and egg

salad lunchbox
serves 2
Cut 1 peeled
carrot,
deseeded red
pepper and
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
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
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, roughly
chopped cucumber, 4 nely
chopped spring onions, 2
roughly chopped tomatoes,
2 chopped hard-boiled
eggs and a small handful
of nely chopped fresh dill.
Whisk together 1 level tbsp
extra-light mayo, 1 tbsp
tomato pure, 6 tbsp quark,

level tsp prepared
English mustard and 1 tbsp
lemon juice, and season.
Stir the dressing into the
salad. Chill until ready to eat.
Syns per serving:
Extra Easy
packed with flavour
Ham and pea frittata

with salad
Minestrone soup with salmon

and cucumber roll
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR

PROP STYLING: TAMZIN FERDINANDO
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 pure,
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
for 10 minutes, or until the

pasta is cooked. If the soup
is too thick, add hot water.
Season and pour into asks.
For the rolls, combine 4 tbsp
quark, a drained 205g can
of salmon in brine, a small
handful of nely snipped
fresh chives and 1 tsp nely
grated lime zest. Season well.
Halve 2 x 60g wholemeal
rolls, ll each with 4 slices of
cucumber and the salmon.
Syns per serving:
Extra Easy FREE*
*Add 6 Syns if not using the
wholemeal roll as a Healthy Extra
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
spray) over a medium heat.
Pour in the egg mixture and
cook for 4-5 minutes, or
until the base is set. Cube
100g canned lean ham,
scatter over the frittata, then
grill for 4-5 minutes, or until
set and the top is bubbling
and slightly golden. Allow

to cool completely, then
cut into 6 wedges. Pack 3
wedges into each lunchbox
with a seasoned cucumber
and cherry tomato salad.
Syns per serving:
Extra Easy
Herby couscous
and chickpea salad
Chicken and pesto sandwich

with crunchy salad
serves 2 V
serves 2
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 red
onion, cucumber and
1 roasted red pepper
(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
Combine 1 level tbsp

extra-light mayo, 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
1 level tbsp grated fresh
parmesan until fairly smooth,
and season. Put the stock
mixture in a bowl, add 2
shredded cooked skinless
chicken breasts; toss well.
Take 4 slices of wholemeal
bread from a small 400g loaf.
Spread the cottage cheese
of 1 lemon. Season and stir.

Fluff up the couscous, stir in
the veg and pack with lemon
wedges for squeezing over.
Syns per serving:
on 2 slices, top with 2 slices

of tomato, the chicken, then
the remaining bread. Pack
with a Little Gem, radish
and baby corn salad.
Syns per serving:
Extra Easy 2*
*Add 6 Syns if not using the
wholemeal bread as a Healthy Extra
SLIMMING WORLD 63
advertisement promotion
Full of
beans
With a can of Epicure
organic beans in your
storecupboard, youll
always have your
finger on the pulse
Black bean stew

with rice
serves 4 V (stew only)
hen youre watching

both your waistline
and your wallet, you
need look no further
than the humble bean. As well
as serving up a healthy source of
low-fat fibre and protein, adding
nutritious beans and pulses to
your recipes is a brilliant budgetfriendly way to boost your favourite
dishes. Casseroles, chillies and
stews stretch further; salads and
soups have more filling power,
and beans are great for making
home-made burgers and dips, too.
With Epicure, which began
importing exotic canned fruits
and vegetables in 1891, theres
a whole range of organic ready-touse pulses, with no added salt,
just waiting to be discovered.
And theyre all completely Free
on Extra Easy and Green when
youre Food Optimising.
Start your bean adventure
today with this satisfying and
64 SLIMMING WORLD
spicy Mexican stew, bursting with

Epicures pre-cooked Organic
Black Beans. Also in the Epicure
canned Organic range are Bijoux
Verts Lentils nutty pepperytasting French lentils that add
depth to dhals and casseroles
and Cannellini Beans that bump
up the texture of Tuscan bean soup
beautifully. Classic white Haricot
Beans make a lovely addition
to salads and soups, while robust
Borlotti Beans give an Italian bean
stew extra richness. There are
endless possibilities for creating
exciting bean cuisine!
Epicure products
are available from
Waitrose, Budgens,
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SuperValu and
leading independent
stores. For details
of the full range,
visit epicure.co.uk

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
2 x 400g cans chopped tomatoes
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.
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:
seventies revival
Lets go
retro
After-school favourites get the grown-up

treatment. So whos 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
rice noodles work just as
well as dried egg noodles
Youre never too old to enjoy this lighter

take on the ultimate comfort food
SUPER SIMPLE
serves 4
V

250g dried macaroni
2 carrots, peeled and thinly sliced
200g broccoli orets
4 spring onions, nely chopped
4 tbsp tomato pure
200g quark
1 tsp English mustard powder
2 eggs, lightly beaten
160g reduced-fat Cheddar,
coarsely grated
A small handful of fresh at-leaf parsley,
Mixed salad leaves, dressed with
lemon juice, to serve

fan 180C/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 pure,
quark, mustard powder and
eggs in a blender and whizz
until smooth. Pour this over the
macaroni, then stir in of the
Cheddar. Season and toss well.
4 Spoon the mixture into a
shallow ovenproof dish, sprinkle
over the remaining Cheddar and
bake for 15-20 minutes, or until
golden and bubbly. Garnish with
the parsley and a twist of black
pepper. Serve with the salad.
Syns per serving:
Extra Easy FREE* Green FREE*
*Add 6 Syns if not using the reduced-fat
Cheddar as a Healthy Extra
Chicken and mushroom noodles

A home-made reminder of the classic one-pot snack loads of flavour, no Syns!
SUPER SIMPLE
serves 4
1.5 litres chicken stock
3 skinless chicken breast llets
200g dried egg noodles
200g sweetcorn, frozen or canned
and drained
1 carrot, peeled and nely chopped
200g baby button mushrooms,
thinly sliced
6 spring onions, thinly shredded
2 tsp light soy sauce, plus extra
to serve
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
chicken to a chopping board

using a slotted spoon and shred
it into bite-size pieces.
2 Return the chicken to the stock.
Add the noodles, sweetcorn,
carrot, mushrooms, half the
spring onions and all the soy
sauce. Simmer for 6-8 minutes,
or until the noodles and veg are
cooked. Ladle into four bowls
and scatter over the remaining
spring onions. Serve with extra
soy sauce for drizzling over.
Syns per serving:
Extra Easy FREE
seventies revival
Fish fingers with

chips and beans
Weve revamped this childhood fave
hands up for more beans...
SIMPLE
serves 4
600g oury potatoes, such as Desiree or
King Edward, peeled and cut into chips
(1 cal per spray)
800g thick, skinless and boneless white
sh llets, 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 200C/fan

180C/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 lowcalorie cooking spray, season
and bake for 20-25 minutes,
or until golden brown.
3 Meanwhile, put the sh 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 sh 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 sh ngers between
4 plates. Serve with the chips,
beans garnished with parsley,
lemon wedges and ketchup.
Syns per serving:
Extra Easy 3
SAVE ME SYNS
Swap the tomato ketchup for Synfree 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
ready in about
1 hour 45 minutes
10 large eggs
30g plain our
50g dried wholemeal
breadcrumbs
200g courgettes, sliced and
steamed, to serve
200g runner beans, sliced
lengthways and steamed,
to serve
For the lling:
(1 cal per spray)
1 large onion, nely
chopped
2 garlic cloves, nely
chopped
tsp each of ground
cinnamon, ground cumin
and ground coriander
2 tbsp tomato pure
Salt and freshly ground
black pepper
1 To make the lling, place a

large saucepan sprayed with
low-calorie cooking spray over
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 pure 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 200C/fan
180C/gas 6. Line a baking tray
with baking paper. Lightly whisk
8 eggs in a large measuring jug.
Sift over the our 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

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 of the lling into the
middle of one pancake. Brush
a little egg on to one edge, then
fold over and press down to seal.
Brush the top with egg. Sprinkle
over of the breadcrumbs and
place on a baking tray. Repeat
with the other 3 pancakes.
6 Spray with low-calorie cooking
spray, then bake for 15-20
minutes, or until golden and hot
through. Serve with the steamed
veg, seasoned with black pepper.
Syns per serving:
Extra Easy 3 Original 3
SAVE ME TIME
Make these pancakes
ahead and pop them
in the freezer ready
for an easy mid-week
supper. Just defrost,
cover with foil and
reheat at 180C/fan
160C/gas 4 for
20-25 minutes, or
until piping hot
seventies revival
Arctic roll with

summer berries
An update on the retro pud that
made school dinners worth having!
WORTH THE EFFORT
serves 8
ready in about 1 hour, plus

2 hours freezing time
GO CHOCOLATEY!
Make a chocolate roll by adding
1 level tbsp of cocoa powder to
the egg yolk mixture in step 2.
Add Syn per serving
350g reduced-fat vanilla ice cream

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 180C/fan
160C/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.
RECIPES & STYLING: SUNIL VIJAYAKAR. PROP STYLING: MORAG FARQUHAR
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
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 3
SLIMMING WORLD 69
Look, its a skinnycoffee-woffee-ochamocha-chino... with

calorie-free Truvia
Calorie-free and Syn-free Truvia sweetener is truly
genius. Its natural sweetness comes from the leaves
of the Stevia plant. Its not powdery, its granulated,
natural deliciousness that looks as good as it tastes.
Find out more at truvia.co.uk
From Nature for Sweetness
Search Truvia UK
pick of the
chips
The latest in our
series of recipes for
low-Syn chips is our
lighter version of
the French way to
enjoy fries. Go on,
take a dip!
Skinny fries with garlic mayonnaise

SUPER SIMPLE
serves 4
V

1.2kg oury potatoes, preferably Maris
Piper, peeled and cut into skinny chips
(1 cal per spray)
Flaked sea salt and freshly ground
black pepper
For the dip:
4 level tbsp extra-light mayonnaise
1 small garlic clove, crushed
1 Preheat your oven to 220C/fan 200C/gas 7.

2 Boil the chips in lightly salted water for
3 minutes, then drain them well in a colander.
While the chips are still in the colander, spray
them with low-calorie cooking spray and
toss gently until they are lightly coated.
3 Scatter the chips over a large non-stick
baking tray in a single layer and season. Bake
for 10 minutes. Turn the chips with a spatula,
spray them with more low-calorie cooking
spray and return to the oven for a further
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.
PHOTOGRAPH: GARETH MORGANS. RECIPE & FOOD STYLING:

JUSTINE PATTISON. PROP STYLING: MORAG FARQUHAR
Syns per serving:

Extra Easy 1 Green 1
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

For the kebabs:
2 tbsp Schwartz Perfect Shake
Moroccan Herb and Spice Blend
A large handful of fresh coriander,
nely chopped, plus extra to garnish
2 red and 2 yellow peppers, each
deseeded and cut into 8 pieces
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,
nely chopped
A squeeze of lemon juice
For the salad:
4 tomatoes, nely chopped
1 red onion, nely chopped
1 cucumber, nely chopped
nely chopped
A small handful each of fresh mint
and coriander, nely chopped
Juice of 2 lemons
1 To make the salad, put all

the ingredients in a bowl and
season and toss well. Cover
with cling lm and set aside
for at least 20 minutes.
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, whos 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
hroughout my childhood and teens Id

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. Id often
have curry, rice and chapatis for dinner, then a
cheese-and-onion-crisp sandwich after Id 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
and have even had this
dress made specially
for the celebrations
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 mediumhot. 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
of 8 skewers. Lightly brush with

1 tsp olive oil and grill for 10-15
minutes, turning occasionally,
until cooked. Serve with the
potatoes and salad, garnished
with the extra coriander and with
lemon wedges to squeeze over.
Syns per serving:
Extra Easy 1
COOKS NOTE
For our Ramadan recipes weve used
olive oil, as some cooking sprays
contain alcohol. If youd prefer to use
a low-calorie cooking spray (1 cal per
spray), then the recipes will be Free
on Extra Easy, except the Fish tagine,
Syn per serving on Extra Easy
A guide to Ramadan
What? Ramadan is
the ninth month of
the Islamic calendar
and its regarded by
Muslims as one of the
most holy months.
When? This year,
Ramadan will start on
or around 28 June. It
lasts 30 days, during
which time Muslims
fast from sunrise to
sunset. A light meal is
eaten before dawn
(suhoor), then no more
food or drink is taken
until darkness falls.
The post-sunset meal
(iftar) is traditionally
a very sociable time,
with family and friends

breaking their fast
together. The end of
Ramadan is marked by
Eid ul-Fitr (the Festival
of the Breaking of the
Fast), which begins
with the first sight
of the new moon.
Why? Fasting (sawm) is
one of the Five Pillars
fundamental religious
duties of Islam and
it is intended to teach
self-restraint and
generosity. As well as
fasting, Muslims pray,
read the Quran,
perform acts of charity
and make resolutions.
SLIMMING WORLD 73
Fish tagine with couscous

Spend more time with the family and less time washing up with our one-pot wonder
SIMPLE
serves 4
1 tsp olive oil
2 large onions, roughly chopped
nely chopped
1 tbsp nely chopped fresh
root ginger
1 tsp each of ground cumin and
sweet smoked paprika
tsp fennel seeds, crushed
1 large fennel bulb, thinly sliced
1 red, 1 yellow and 1 orange pepper,
deseeded and thinly sliced
700ml sh stock
1 preserved lemon, halved
always tasted every bit

as good, if not better!
My first Food
Optimising Ramadan
fell shortly after
joining and I was
a little bit worried at
first, as Slimming
World is all about not
depriving yourself.
I talked things
through with my
Consultant, Jane, and she helped me work out how
I could plan each day and happily combine the two.
I upped my lean meats, which kept me fuller for
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 Id take a dish with me when visiting
family and friends. Now, even when we end the
month with festivities and celebrate Eid, I never
feel like Im the one missing out.
In the past Id gain 4-6lbs during the month of
Ramadan. Id also suffer with heartburn, bloating
and tiredness. These days Im in complete control
of my weight and those complaints dont appear
any more. Its also no longer painful to bend and
kneel, which makes a difference to me as I pray five
times a day. Losing weight has made me a much
happier, healthier and more confident person,
and my husband and children are so proud.
74 SLIMMING WORLD
800g skinless and boneless mixed

thick sh llets, such as salmon and
cod, cut into 3cm chunks
12 black olives, pitted
For the couscous:
300g plain dried couscous
1 Add 1 tsp olive oil to a heavybased pan and place over a

medium heat. Stir in the onions,
garlic, chilli, ginger, cumin,
paprika and fennel seeds. Cover
and cook for 7-8 minutes, or until
the onions have softened.
Ill be cooking
the biryani
as a special meal
during the Eid
celebrations that
mark the end
of Ramadan
2 Stir in the tomatoes, fennel,

peppers and sh stock, season
and simmer for 10 minutes.
3 Scoop out and discard the
preserved lemon esh, nely
chop the rind and add it to the
tagine, along with the sh chunks
and olives. Simmer for a further
8-10 minutes, or until the sh is
cooked through.
4 Meanwhile, put the couscous
in a shallow heatproof bowl, pour
over the veg stock, stir and cover
with cling lm. Leave to stand
for 8-10 minutes, or until all the
water is absorbed. Fluff up the
grains with a fork, then season.
5 Serve the tagine garnished
with chopped coriander, with the
couscous and the lemon wedges
for squeezing over.
Syns per serving:
Extra Easy 1
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 150C/fan 130C/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-ll
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.
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
3 tsp olive oil

2 large onions, thinly sliced
1 cinnamon stick
250g fat-free natural yogurt
8 green cardamom pods, lightly crushed
1 red chilli, deseeded and thinly sliced

A small handful each of fresh mint and

coriander, nely chopped
For the tandoori broccoli:
tsp ground cloves
400g tenderstem broccoli
1 tsp ground cinnamon
1 tbsp tandoori curry powder
2 tsp each of ground cumin and

ground coriander
750g lean lamb leg steaks, all visible fat
removed, cut into 5cm pieces
350g dried basmati rice
100ml hot chicken stock
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
5 Take a 3-litre ameproof

casserole with a tight-tting 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 1
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. Heres 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 youll always have a
healthy, low-Syn dish ready
to serve alongside other
dishes at your familys
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 theyre 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 llets
400g green beans, trimmed, to serve
For the chermoula:
4 garlic cloves, roughly chopped
1 tsp each of ground cumin, sweet
smoked paprika and hot paprika
nely chopped
A small handful of fresh at-leaf
parsley, nely chopped
1 preserved lemon, nely chopped
Juice of 1 lemon
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 nely chopped
nely 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
76 SLIMMING WORLD
chicken. Cover and marinate

in the fridge for 3-4 hours, or
overnight if you have the time.
fan 180C/gas 6. Transfer the
chicken and marinade to an
ovenproof dish in a single layer
and bake for 20-25 minutes,
or until cooked through.
4 Meanwhile, put the couscous
in a shallow heatproof bowl, pour
over the stock, stir and cover
with cling lm. Leave to stand

for 8-10 minutes, or until all
the water has been absorbed.
Fluff up the grains with a fork,
stir in the red peppers and
coriander and season.
5 Steam the beans for 3-4
minutes, or until just tender.
Slice the chicken and serve
with the couscous and beans.
Syns per serving:
Extra Easy FREE
SAVE ME
MONEY
If you dont have
a jar of preserved
lemons, just
add a tablespoon
of white wine
vinegar in step
2 instead
lightened-up faves
Spinach, aubergine and chickpea

curry with rice
A hearty, extra-filling veggie curry thats really easy to make ahead
SIMPLE
serves 4
V

600g baby spinach
1 tsp olive oil
2 onions, nely chopped
1 aubergine, cut into 1.5cm cubes
400g can chickpeas, drained
1 red chilli, deseeded and nely
chopped, plus extra to garnish
1 tbsp each ground cumin and coriander
1 tsp fennel seeds
2 tsp mild curry powder
chilli and all the spices and

stir-fry for 4-5 minutes.
3 Add the tomatoes and passata,
and season well. Cover the pan,
reduce the heat to medium-low
and simmer for 15-20 minutes,
or until the aubergine is tender.
4 Meanwhile, cook the basmati
rice according to the packet
instructions. Stir the spinach into
the curry and warm through.
Garnish with coriander and serve
with rice, chilli and lime wedges.
Syns per serving:
Extra Easy Green

350g dried basmati rice, to serve
roughly chopped, to garnish
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY. HAIR & MAKE-UP: LIZ KITCHINER
1 Steam the spinach, drain and

rinse under cold running water.
Squeeze gently to remove
most of the liquid, then pulse
in a food processor to make
a fairly coarse pure.
You can eat this curry next day, too use it to fill
green bell peppers, then bake and serve with rice
2 Add 1 tsp olive oil to a large

frying pan and place over a
medium heat. Add the onions,
aubergine, chickpeas, garlic,
SLIMMING WORLD 77
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In fact, the hard-working
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at time of going to press.
*INDEPENDENTLY TESTED BY CATRA USING THE INTERNATIONAL STANDARD CUTTING

TEST SYSTEM TO ISO 8442.5 VS A STANDARD PLAIN-EDGE BLADE. **LIFETIME GUARANTEE
ON BLADE ONLY. FOR FULL TERMS AND CONDITIONS, SEE INSTRUCTION BOOKLET
hen it comes to kitchen

gadgets that can speed
through a multitude of
tasks in minutes, the
stylish Accents Red Hand Blender
Set from Morphy Richards is hard
to beat. This smart device takes
the hassle out of everything from
chopping vegetables and blending
your own low-Syn dips, sauces and
soups, to whisking up home-made
soufs and desserts. With its
powerful 600W motor, it will also
make light work of crushing ice
for your cold drinks this summer.
This versatile set comes with
a 700ml chopping bowl, an 800ml
measuring beaker, a balloon-whisk
attachment and a blending leg, so
you can get straight to work on a
variety of dishes. Switching between
attachments is simple, with no
twisting or pulling required just
attach your chosen accessory,
and then press the easy-release
button to remove it.
Youll be impressed by the
super-sharp cutting action of the
hi-tech blades, too: new serrator
blade technology means sharper
blades for up to 12 times longer
than standard blades*, plus theres
the added reassurance of a lifetime
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 Sainsburys Just Cook Chicken

Fillets with Sunbaked Tomatoes & Olives
2 roasted red peppers in brine from a jar,

drained and roughly chopped
350g dried chifferi rigati or other pasta shape
28g fresh basil, roughly torn
200g green beans, trimmed and halved
Preheat your oven to 190C/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.
PHOTOGRAPHS: MAJA SMEND. RECIPE & FOOD STYLING: SUNIL VIJAYAKAR

PROP STYLING: POLLY WEBB-WILSON
Syns per serving:

Extra Easy 1
SLIMMING WORLD 79
FOODNEWS
Shop yourself
slimmer with these
savvy low-Syn
finds and speedy
meal ideas
80 SLIMMING WORLD
Amaz ing
g raz ing
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 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-
Little pot of heaven

Sink your spoon into Mllerlight
Cheesecake and Dessert Inspired Yogurts,
all with real pieces of crushed cake. Theyre
available in six-pot multipacks, containing
three each of Banoffee and Apple Pie,
or three each
of Strawberry
Cheesecake
and Lemon
Cheesecake.
Each 165g pot
is 1 Syn and a
pack costs 3.89.
again salad, with its colourful rows of

chicken, bacon and leaves, is quick to
rustle up and makes a perfect snack
or light meal. Cook and roughly chop
2 rashers of back bacon (all visible fat
removed) and hard-boil and slice an
egg. Shred a ready-cooked skinless
chicken breast llet, thinly slice
a quarter of a cucumber and halve
4 cherry tomatoes. Arrange in rows with
a handful each of shredded iceberg
lettuce leaves and watercress. Drizzle
over 1 tbsp fat-free vinaigrette. Yum!
WHATS NEW
Youll be hooked on
Marks & Spencer
Fuller Longer
Lochmuir Salmon &
Potato Bake. A 370g
chilled pack costs
3.99 and will keep
you going for just 2
Syns per pack on Extra
Easy and Original.
Rag Pasta & Sauces are handy if youre short of

time. Pick Cheese, Leek & Ham Flavour, 2 Syns
per pack, or Tomato, Onion & Herb or Chicken &
Mushroom Flavour, both 2 Syns per pack (all made
with water) on Extra Easy and Green. Each 110g
dried pack costs 89p from Iceland.
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 lling.
WHEN? For breakfast, spread
on to 2 slices of wholemeal
toast from a small 400g loaf
and top with sliced bananas.
Stir into veggies cooked in
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.
COOL
KITCHEN
KIT
60-SECOND SNACK
Top a basic medium-size ice-cream cone with a
60g scoop of reduced-fat ice cream and youve
got a treat thats only 4 Syns cool, huh?
snack attack
ITS IN THE BAG...

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 3 Syns on Extra Easy and
Green. It is 2.50 from Tesco.
Light-as-air Walkers Pops are popped not fried. The

Sour Cream & Onion, Original and Melted Cheese & Crispy Bacon
avours 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, 4 Syns per bag. 79p from Nisa and Boots.
Top of the popcorns is Metcalfess Skinny Topcorn in 4 fab avours:
Sweet Cinnamon Spice, Heat n Sweet and Wasabi Glaze, 5 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 avours. At 4 Syns
per 22g bag, they cost 1.59 for a multipack of ve.
Kerry Low Low Chicken, Tomato &

Basil Pasta and Sweet & Sour
Chicken with Rice are 2 Syns per
320g frozen pack on Extra Easy and
Green. Each costs 1 from Asda.
Sainsburys Just Cook Provenale

Chicken Breast Fillets with Red &
Yellow Peppers makes an easy
meal for two just add extra veg.
Free on Extra Easy and Original,
a 332g chilled pack costs 4.
Youngs Low Fat Ocean

Crumble takes fish pie to a
new sea level. A 300g frozen
pack is 3 Syns on Extra Easy
and Green and costs 1.
SLIMMING WORLD 81
trolley talk
HEALTHY
EXTRA
UPDATE
Start your day with

a crunchy bowl of
Kelloggs 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
Rich, ripe and juicy, cherries are
the pick of the fruit crop in July
and August. Theyre also
deliciously good for you and are
packed with vitamins and
antioxidants. Eat them fresh
straight from the bowl, or top with
fat-free natural yogurt, or
reduced-fat ice cream (1 Syns
per 25g). Add to desserts (cooked
or pured, count Syn per 25g)
see our cherry-licious Black Forest
Sundae on page 90.
Youll go
bananas for
Weetabix
Banana...
1 biscuits
count as a
Healthy Extra
b (for a 2-biscuit serving add 2 Syns to
the Healthy Extra). A box of 24 is 2.69.
syn
Say a big yes sil vous plat to
McVities Mini Croissants. Just
3 Syns each, they cost 75p for
a pack of six from Iceland.
A bit of a squash
Robinsons Squashd is a small
enough pack of squash to pop
in your bag when youre out and
about. One squeeze into water
gives an instant Free drink and
a pack should give you 20
servings. With no added sugar, get
fruity with Apple & Blackcurrant, Orange & Peach
or Summer Fruits. A 66ml bottle costs 2.49.
5 OF THE BEST
Hellmanns
Fat Free
Vinaigrette
This is a
super-light
dressing
with herbs
and red pepper, and
its Free. 235ml, 1.50.
82 SLIMMING WORLD
Super-speedy
Quaker Oats Oat So
Simple Multi Grain
Porridge takes only
2 minutes in the
microwave. Choose
from Honey, Fruit
Muesli or Original
and 1 sachet of each
is a Healthy Extra
b. A box of 10
sachets costs 2.59.
Hit the streets with

an Urban Fruit bag
of dried Mango,
Pineapple or
Cherries. Count
40g as a Healthy
Extra b. 1.97
per bag from Asda,
Ocado and Tesco.
low-syn salad dressings
Kraft Light
Thousand Island
Salad Dressing
Oh so pink,
and fat free,
with tangy hits
of lemon and
gherkin. Syn per
level tbsp. 235ml, 1.
Sainsburys Be
Good to Yourself
Blue Cheese
Dressing
Creamy-tasting
with a strong
blue-cheese
flavour. Syn per level
tbsp. 250ml, 1.10.
Essential
Waitrose Low
Fat Vinaigrette
Has a mustard
and lemon
flavour, ideal
for green
salad. Syn per level
tbsp. 250ml, 1.10.
Morrisons NuMe
Soy, Chilli &
Ginger Dressing
For Asian-style
salads, this
gingery dressing
certainly hits
the spot. Syn per level
tbsp. 250ml, 95p.
SALAD PHOTOGRAPH: GARETH MORGANS. ICE CREAM PHOTOGRAPH:

CHRIS ALACK. CHERRIES ILLUSTRATION: HANNAH CLARK. ALL INFORMATION
AND PRICES CORRECT AT TIME OF GOING TO PRESS
s-t-r-e-t-c-h-e-r-s
Snacking
gets smarter
Whether its the mid-morning munchies or a night-time nibble, give
in to your grazing craving with these Free and easy ideas
photographs: gareth morgans
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
Ploughmans
on a stick
cucumber, cubed
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 youll
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

nely chopped
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
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:
84 SLIMMING WORLD
A small handful of nely chopped

fresh mint

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:
light bites
Sweetcorn and
chive fritters
SIMPLE
makes 20
V
ready in 20 minutes
2 spring onions, roughly chopped
red chilli, deseeded and nely chopped
2 eggs
340g can sweetcorn kernels, drained
Turkey and bacon ranch wraps

1 Preheat your grill to high.
SUPER SIMPLE
makes 4
ready in 15 minutes
2 Grill the bacon for 3-4 minutes

on each side. Drain on kitchen
paper and cut into strips.
4 rashers back bacon, all visible

fat removed
4 lean cooked turkey breast slices,
all visible fat removed
1 green pepper, deseeded and sliced
1 tomato, deseeded and
roughly chopped
1 tsp paprika
For the ranch sauce:
150g fat-free natural fromage frais
A small handful of nely chopped
fresh parsley and dill
4 Divide the pepper, tomato and

bacon strips between the turkey
slices, sprinkle with the paprika
and roll up each one (hold them
in place with cocktail sticks).
5 Serve immediately, or cool and
keep in the fridge for up to 2 days.
1 garlic clove, nely chopped

1 tsp white wine vinegar
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR

PROP STYLING: MORAG FARQUHAR
3 Meanwhile, mix the ranch

sauce ingredients in a small
bowl, season well and spread
over one side of the turkey slices.
Syns per wrap:

If youd like more tasty snacks, starters and sweet

treats, check out Slimming Worlds 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. Its on sale in Slimming World
groups from 16 June, priced 3.95 (5.95).

Small handful of nely chopped
fresh chives
(1 cal per spray)
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
cooking spray over a mediumhigh 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:
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 caf 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
Tropical fruit
cocktail sundae
Itll be game, set and match to you

when you serve up our winning pud
Raise your glass to this luscious

layered dessert cheers!
SUPER SIMPLE
serves 4
500g strawberries, hulled, reserving
4 with their hulls to decorate
SIMPLE
serves 4
ready in about 1 hour,
plus 4-6 hours chilling time
2 tsp sweetener
11.5g sachet Hartleys Sugar Free

Lemon & Lime Jelly Crystals
8 passion fruit, halved
4 ready-made meringue nests (15g

each), roughly crushed, reserving
some pieces to decorate
1 tsp sweetener
1 Put half the hulled strawberries

and 1 tsp sweetener in a food
processor and blend until
smooth. Roughly chop the
remaining strawberries.
1 banana, peeled and thinly sliced
2 Divide half the pure 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 pure.
Decorate each sundae with a
strawberry and meringue pieces.
Syns per serving:
All choices 4
GIVE IT A TWIST
If you fancy a pud thats 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, heres 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 rm up (this
usually takes about 20-25
minutes). Transfer to a shallow
freezer-proof container and
freeze for 2-3 hours, or until
rm enough to scoop.
88 SLIMMING WORLD
100g mango esh, cut into cubes

100g pineapple esh, cut into cubes
6 kiwi fruit, peeled and cut into cubes
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 tsp
hundreds and thousands.
Syns per serving:
All choices 3
chill-out treats
Peaches &
cream sundae
Beach caf
berry sundae
Adding a chocolate flake ups the

mmm factor of this classic combo
A low-Syn summer-fruit special

bursting with sweet and tangy tastes
SIMPLE
serves 4
SIMPLE
serves 4
ready in about 1 hour plus
4-7 hours freezing
6 peaches, peeled, stoned and cut into

cubes, reserving some to decorate
400g blackberries
2 tsp sweetener
400g raspberries, plus extra to decorate
200g blueberries, plus extra to decorate
4 x 30g scoops of reduced-fat

vanilla ice cream
1 tsp sweetener
4 level tbsp of light aerosol cream

4 mini akes, to decorate
4 ice-cream wafers, to decorate

For the vanilla ice cream:
3 x 175g pots Mllerlight Vanilla yogurt
1 Put half the peach cubes

and 1 tsp sweetener in a food
processor and blend until
smooth. Divide half the pure
between 4 sundae glasses.
tsp vanilla bean extract

For the berry sorbet:
100g frozen mixed summer berries
2 Stir the rest of the sweetener

into the fromage frais. Divide half
the mixture between the glasses.
1 tbsp sweetener
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 pure.
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.
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 ake and
a few peach cubes.
Syns per serving:
All choices 6
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 youd prefer
to use shopbought
reduced-fat
vanilla ice
cream for the
Beach caf
berry sundae,
add 2 Syns
per serving for
a 30g scoop
1 tbsp sweetener
Pretty to look at
and heavenly to eat,
you just cant beat
a sundae for a
please-everyone pud
1 tsp vanilla bean extract

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
rm enough to scoop.
4 Put half the fresh berries and
all the sweetener in a food
processor, blend until smooth,
then divide half the pure
between 4 sundae glasses.
Top with a scoop of vanilla ice
cream, then spoon over the
remaining berries. Drizzle over
the remaining pure 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 3
SLIMMING WORLD 89
chill-out treats
After-dinner
chocolate sundae
The perfect way to round off a meal
on those too-hot-to-cook evenings
SIMPLE
serves 4
4-7 hours freezing
11.5g sachet Hartleys Sugar Free
Raspberry Jelly Crystals
40g dark chocolate, broken into
small pieces
4 x 175g pots Mllerlight Vanilla yogurt
4 small sprigs of fresh mint,
to decorate
4 chocolate-covered coffee beans,
to decorate
yogurt, then nish with another

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 4
Black Forest
sundae
Inspired by the classic gateau, with
a splash of kirsch for grown-up appeal
SUPER SIMPLE
serves 4
For the chocolate ice cream:

100g ready-made low-fat custard
from a can
1 tsp sweetener
1 tbsp sweetener
1 tbsp kirsch
1 level tbsp cocoa powder
2-3 drops of chestnut brown food

colouring (optional)
4 x 30g scoops of reduced-fat vanilla

ice cream
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
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
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
the freezer 5-10 minutes before
scooping and serving. Put the
chocolate in a heatproof bowl
and melt over a pan of gently
simmering water, ensuring the
bowl doesnt 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
480g pack frozen dark sweet

cherries, defrosted
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
pure 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 pure and
then the rest of the fromage frais.
Drizzle over the last of the pure.
3 Top each sundae with a scoop
of vanilla ice cream, scatter over
the chocolate sprinkles ( tsp
for each sundae) and decorate
with a fresh cherry.
Syns per serving:
All choices 6
SAVE ME SYNS
Leave out the kirsch and save
yourself 1 Syn per serving
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: LUCY HARVEY
175g pot Mllerlight Vanilla yogurt
become a Slimming World

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that t around family life. On average,
Consultants earn between 100 and
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Encouragement, help and support, along
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S
at limm
t,
Lis ing
W
a
o
an , Ca rld C
the
d
on
Ge
su
ri
ne ne, C ltants
vie
aro
ve
le
If youre a successful member on your way

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SLIMMING WORLD 95
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COMPILED BY: LUCY TURNER. PHOTOGRAPH: LEO ACKER. SEE P113 FOR STOCKISTS
ALL INFORMATION AND PRICES CORRECT AT TIME OF GOING TO PRESS
Expert advice and brilliant feel-good buys to fast-track you to fabulous
Instant sunshine
Rock summers stand-out trend with our colour-pop accessories
Clockwise from top: sunglasses, 10, River Island; block-heeled sandals, 30, ASOS; scarf, 8, Marisota;
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SLIMMING WORLD 97
Your best
hair now!
Who doesnt 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

irritated for calm
and soothed
FIGHT FLATNESS
Swap fine and limp for

full and bouncy
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.
styling solutions Having your

hair coloured will inject volume, as dye
helps to swell the strands. Its 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, theres 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.
98 SLIMMING WORLD
hair heroes
U Sebastian Professional
Volupt Spray, 18.30
U Percy & Reed No-Fuss
Fabulousness Dry
Shampoo, 12
U John Frieda Luxurious
Volume Touchably Full
Shampoo for Colour-Treated
Hair, 5.89
targeted treatments Its 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
it grows. Opt for a flake-fighting
shampoo if youre feeling irritated
(leave it on for a few minutes to allow
it to penetrate), or a special sensitive
shampoo to help prevent the situation
recurring. If this doesnt do the trick,
invest in a targeted oil or scalp
treatment and really massage it in
to boost skin-healing circulation.
beauty coach
BEAT THE FRIZZ
hair heroes
Switch wiry and wild for

smooth and silky
styling solutions To get a sleek look, your hair
cuticles need to lie flat. Think of them like slate tiles on
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.
U Kiehls Creme with Silk

Groom, 18
U Josh Wood Silky Smooth
Conditioner, 5
U Dove Style + Care
Frizz-Free Shine Cream
Serum, 4.59
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 youre after.
TURN UP THE SHINE
hair heroes
U Vichy Dercos
Transform parched
and straw-like into
soft and glossy
MODEL PHOTOGRAPH: SCOPE BEAUTY. STILL-LIFE PHOTOGRAPHS: DENNIS PEDERSEN

SEE P113 FOR STOCKISTS. ALL INFORMATION AND PRICES CORRECT AT TIME OF GOING TO PRESS
Anti-Dandruff Treatment
Shampoo, 8
U Olsson Scandinavia
Sensitive Volume Hair
Shampoo, 19.99
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
styling tools. Steering clear of products
high in alcohol (hairsprays often are)
will help, too. Instead, ask for a glossing
vegetable colour at the salon to deliver
a hit of conditioning shine.
targeted treatments Co-washing is
a trend thats seen people with dry hair
foregoing oil-stripping shampoo altogether
and washing hair with conditioner.
A more obvious weapon against dryness
is a heavy-duty moisturiser. Look for
conditioners and masques with hydrating
ingredients like shea butter or ceramides.
And if you havent already done so,
give hair oils a go. They nourish brittle
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hair heroes
U Schwarzkopf Essence
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Shampoo For Damaged,
Depleted Hair, 4.99
U Aveda Dry Remedy
Moisturizing Masque, 28.50
U Pantene Pro V Repair &
Protect Dry Oil with
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SLIMMING WORLD 99
The UKs leading supplements for womens 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 womens range offers comprehensive nutritional
support from sensible, balanced formulae. With over 40 years experience, theres no womens supplement
range more relied on than Vitabiotics.
Working with:
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From
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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: jos luis merino
Do the walk and talk Rather than sit in

a caf with your mates, grab a coffeeto-go and walk around the nearest park.
Making a cuppa? The Barre 3 app

(iTunes, 2.99) includes routines
you can do in your kitchen. Next time
youre waiting for the kettle to boil, give
this thigh toner a go: stand with feet
hip width apart. Go up on your tiptoes,
bend your knees, and drop your hips
a little. You should feel it in your thighs.
Hold for five seconds, then lower
your heels an inch. Lift back up again.
Keep repeating for one minute.
Brush up your lunges If youre already

doing walking lunges in your fitness
classes, keep up the good work at home
when youre sweeping or mopping the
floor. Trainer Sarah Lawson, from Londons
Fit For A Princess, also suggests using a
dustpan and brush to sweep the skirting
boards. Squat down and stay like that
while you work, for as long as you can,
she says. If you start to ache, stand up,

shake your legs out and go again.
TV toner Grab yourself a football or

tennis ball, suggests Tim Allardyce
from Croydon Physio in London. Sit up
straight, place the ball between your
knees and gently squeeze your thighs
together. Hold each squeeze for 10
seconds, and repeat 10 times. This
helps strengthen and tone your thighs.
Step it up at work Take the

stairs to use the toilet/printer/
kettle on the floor above yours to
up your daily walking quota.
Train on the platform You dont need

to lie down to do tum-toning moves.
In fact, according to experts at the
University of Texas, standing moves may
work your stomach muscles better. Next
time youre waiting for a train or bus,
hold your tummy tight and lean to
the side, then use your midriff
muscles to pull you back to the
start. Repeat five times, and do
the same on the other side.
Bathtime blitz While you

wait for the tub to fill up,
grab a hand towel and hold
it behind you with an end in
each hand. Pull it taut and
then bend your knees and lower
your body forward so your chest
is over your knees. Raise the
towel up behind you as far as is
comfortable. Lower it, then repeat
10-20 times. Congratulations you
just worked out like Madonna. Her
trainer Nicole Winhoffer regularly
uses a towel for their workouts
and thats one of their moves.
Shape up as you pick up Instead

of simply bending forward, stand
on one leg, keep your knees slightly
soft and bend forward from your
waist, swinging your other leg out
behind you. This move, called
a single-legged deadlift, is
one of top trainer Richard
Callenders favourite leg moves
and its fantastic for lifting
and firming your bottom.
Park and stride When you

drive to the supermarket, park
in the furthest parking space from the
stores door. When youre walking to
and from the car, keep your pace brisk
for the maximum body benefit.
10
Step away from the ironing!

Stand a little further away
from the board while you iron.
It means that youll be engaging
your tummy muscles as you move
the iron back and forth, says
Sarah Lawson. That way, you
can flatten your tummy while you
flatten your clothes. Result!
SLIMMING WORLD 101
Im 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, whos 5ft 8ins, joined Slimming
World in January 2010 weighing 16st 11lbs
and reached her target weight of 10st 7lbs
at Fiona Thomass group in Limavady in
October 2012. She now weighs 10st 4lbs
You look fantastic, Clare! Tell us about your
weight-loss journey
Id already lost 4st with Slimming World
when I found out I was pregnant with Nathan
in December 2010. Worried Id put the
weight back on, I kept going to group with
the consent of my midwife. Even though
Id slimmed from a size 24 to a 14, Id stuck
to the same Body Magic Id 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 Id be judged if I did a class, joined a
gym or went to a pool. It definitely gave me
a boost when, just eight weeks after having
Nathan, I was back to my first target of 12st
11lbs. Not long after, I felt ready to start
Zumba classes at my local leisure centre.
When I was
heavier, I
was so selfconscious
about my
tummy and
the loose
skin under
my arms
CLARE WEARS:
Vest, 30, Adidas. Crop top (worn
underneath), 22, Next. Leggings,
24.95, Gap. Trainers, 135, Nike
102 SLIMMING WORLD
What inspired you to try weights?

I hid at the back for my first Zumba session,
although it wasnt 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 wasnt really
getting the toned, shapely figure I wanted.
I confided in the instructor, Leona, that I
was feeling quite self-conscious about my
mummy tummy and the wobbly skin
underneath my arms. Leona suggested that
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, Id 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, Ive 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 dont wobble any more when Im 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,
Ive 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.
INTERVIEW: KAREN HIRST. PHOTOGRAPHS: BILL MORTON. HAIR & MAKE-UP: LIZZIE COURT. STYLING: CATHERINE KING
WITH THANKS TO DEWSBURY SPORTS CENTRE, KIRKLEESACTIVE.CO.UK. SEE P113 FOR STOCKISTS
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
bed. Shanes a very hands-on dad and
I have family and friends who can take
Nathan when I do a morning lifting session.
Whats been your best moment?
Realising how much stronger Ive become,
inside and out. In 2007, Shane and I broke
up. Shane had said he wanted children
and marriage, and my confidence was on
the floor because of my size. I didnt feel
I could be a bride, let alone a mother.
Luckily, we got back together the following
year and, thanks to Slimming World, I
walked down the aisle last October 6st
7lbs lighter and feeling on top of the world.
Looking back, I can see how far my selfesteem has come. Losing weight and
weight training has taught me to give
myself far more credit. I know I can achieve
anything now if I put my mind to it!
If youre planning to start a new exercise programme,
its always a good idea to check with your GP rst
especially if you have an existing health condition such
as high blood pressure or diabetes. If youre pregnant,
check the suitability of the exercise with your midwife.
Inspired to
give it a go?
Kettlebell classes allow you
to take the workout at your

own pace and choose your
own weight level, so theyre
great for any age and ability,
including beginners. To find
your nearest instructor, visit
the Register of Kettlebell
Professionals at rkps.org
or ask at your local gym.
If youd like to raise the
bar without venturing into

a weights room, Les Mills
Bodypump is a barbell workout
thats set to music in a class
setting, using low-weight
loads and high-repetition
movements. Visit lesmills.com.
The best way to start with
weights is in one-to-one
sessions with a qualified
personal trainer. Ask at your
local leisure centre or gym.
SLIMMING WORLD 103
Slimming Worlds
new
recipe
book
fakeaways
Slimming World
fakeaways
How would you like to enjoy all the pleasure of a takeaway

and still lose weight beautifully? Well, with Slimming Worlds
Fakeaways in your kitchen, you can!
Choose from more than 50 Food Optimised meals that
offer all the fab flavour of a takeout for a fraction of the
Syns and the cost!
fakeaways
your favourite
More than 50 of
imised!
fully Food Opt
takeaways all
hts
& kebab delig
Burger Nights
assics
Chip shop cl
tioN
Pizza the ac
Just 4.95 to Slimming World members in group,

and if youre a member of Slimming World Online
you can buy it through the online bookshop.
keN
SW Fried chic
CURRIED AWAY
EasterN eats
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
GO OD
N E WS
ABOUT
S
E
T
E
B
A
I
D
Type 2 diabetes diagnosis is life changing and that

can mean a change for the better. People whove
struggled to lose weight for years often find its the
motivation they need to address their lifestyle, says
Douglas Twenefour, clinical advisor for Diabetes UK (diabetes.
org.uk). The adjustments you make just after youre diagnosed
are the most important. Type 2 is a progressive condition, though
its possible to slow it down and delay the need for medication.
Theres no denying the
link between weight and
Type 2 diabetes. The number
of people with this condition
in the UK has doubled in
the past 20 years thanks to
our expanding waistlines,
according to a recent report.
Last year there were 163,000
new diabetes diagnoses, the
biggest annual increase since
2008 a total of 3.2 million
people in the UK are now
known to have the condition.
There are two main types
of diabetes. Type 1 cant be
prevented and is an autoimmune condition, where

the pancreas stops making
insulin, the hormone that
transports sugar (glucose)
from food into your bodys
cells. It often develops in
childhood, and its still not
known why, although a recent
study from the University of
Cambridge has found strong
evidence that its onset is
linked to viral infections.
In Type 2, insulin is still
being made the problem is
that there may not be enough,
or your body may not respond

properly to the insulin thats
there and this is known as
insulin resistance. Too much
glucose left in the bloodstream
can be toxic to all the bodys
cells and can permanently
damage your heart, kidneys,
eyes and the nervous system.
Around 80 per cent of
people with Type 2 diabetes
are overweight. Its 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
more often, especially at
night; itchy skin and recurrent

bouts of thrush; tingling or
numbness in the hands and
feet, and extreme tiredness.
Be aware that if youre in the
pre-diabetes stage, there may
not be any symptoms they
only begin once it develops
into full-blown diabetes.
The positive news is that
the right lifestyle changes
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
and your future health:
Take control of Type 2
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
and exercising regularly can be enough to stop diabetes in its
tracks. Losing just 5-10 per cent of your body weight improves
the way your body can use insulin, allowing more glucose (sugar)
to be used for fuel rather than remaining in your bloodstream
where it can damage body tissues, says Douglas Twenefour.
Work that Body Magic
Getting active brings benefits for everyone and its

especially important if youre diagnosed with Type 2 or insulin
resistance as it improves the bodys sensitivity to insulin. That
means your blood glucose levels go down. You dont have to
get hot and sweaty to feel the benefits, either. According to new
research, people who do yoga or Pilates, or who lift weights
regularly, are 40 per cent less likely to get diabetes than nonexercisers. Add some aerobic exercise (like jogging, dance
classes or swimming) and your risk goes down even further.
SLIMMING WORLD 105
health check
Whittle your waist
Gaining weight around your middle puts you at higher

risk of diabetes, regardless of your BMI. Measure halfway
between the top of your hipbone and the bottom of your
lowest rib: if your waist size is more than 80cm (31ins) for
women, 94cm (37ins) for men, or 90cm (35ins) for South
Asian men, youre at increased risk.
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. Dont overdo it, though. Drinking too much can
make it harder to control your blood glucose levels, says
Diabetes UKs 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.
Fill up on fibre
Fibre-rich foods can help regulate glucose levels as

theyre absorbed into the blood stream slowly. Wholemeal
bread and wholegrain cereals are good choices, and theyre
Healthy Extras when youre Food Optimising, says Slimming
Worlds 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).
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 youre over 40. Its a simple blood
test done by your GP or nurse. Click on diabetes.org.uk/
Riskscore to find out if youre at risk.
The Diabetes UK Careline offers support and advice to anyone
affected by diabetes. Call 0345 123 2399, Mon-Fri, 9am-7pm.
Diabetes by numbers
1 in 17
the number of people
who have diabetes
in the UK
80%
the number of Type 2
cases that could be
prevented by
lifestyle changes
7 million
the number of
people in the UK
who have borderline
or pre-diabetes
106 SLIMMING WORLD
10%
the proportion of the

NHS budget spent
on diabetes
80cm
the minimum waist
measurement that puts
women at risk of diabetes
50%
how much you cut your

risk of Type 2 when you get
your Club 10 award
Im 5st slimmer and

off diabetes tablets
Dave Douglas, 59, lives in Hunts
Cross, Liverpool. He lost 5st 4lbs at
Kate Molyneuxs group in Halewood
After losing my wife and soulmate
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.
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
11lbs. By treating it as a lifestyle change rather than a diet,
Ive managed to stay at target ever since. Ive been able to come
off medication for both my diabetes and cholesterol, and Im
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 thought of
having injections
terrified me
Charlie Dyer, 36, lives in Clare,
Suffolk. She has lost 6st so far at
Tania Watsons group in Haverhill
When I started going along to my
Slimming World group in February
2013 I weighed 17st 6lbs. I was
experiencing a lot of painful
back problems and, worryingly,
my Type 2 diabetes was out of
control. My blood glucose levels were
consistently high and the thought that I might
need to start having insulin injections terrified
me as I have a real phobia of needles.
After just a couple of months of Food
Optimising, my blood glucose readings had
dropped and Im now 11st 6lbs just six
pounds away from target! My back pain is a
thing of the past and, best of all, my doctor
says my diabetes is now under control. In fact, hes optimistic
that Ill soon be able to come off my medication completely.
actionforcharity
Cycle
Africa
women V cancer
18-26 October 2015
Join the next Women V Cancer cycle challenge in Tanzania

and raise funds to ght 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 +0'4

Raising
funds
for these
charities:
"$&./"-"!%-&/2+.-"./* "--"

+."-1& (* "--0./

1-&** "- /&+*
+)"** "-&.
"./(&.%"!0*!"-/%"%-&/&".&!+0*!/&+*%-&/2+ +/'",-/2+0*""!/+,2-"$&./-/&+*#""+#3*!-&.")&*&)0).,+*.+-.%&,#0*!.+#3
ction
for charity
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
A
Were there times in the beginning

when the challenges of starting
Slimming World felt overwhelming?
If so, what was the biggest thing
that kept you going?
Sian Dyer, Carmarthen
Margaret
Miles-Bramwell
OBE, HonMUniv,
FRSA, is
Slimming
Worlds
founder and
chair
108 SLIMMING WORLD
I cant 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 its 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 moments doubt
about Slimming Worlds methods and beliefs,
and I always had confidence in our members.
Management skills need to be learned
through training and experience, so when
I feel that I dont know enough about a
particular skill, I read lots and, if possible,
find some training that will help me overcome
my skill deficit. This isnt a hardship for me

I love learning things, especially about
people and management. I suppose thats
why as a company we believe in training to
the nth degree. We, unlike other organisations,
dont 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 youve been a part of that?
ask the expert
Carole Wright
from Stockport
lost 19st 7lbs
Claire Moore from

Coagh, Co Tyrone
lost 8st 11lbs
Helen Drye
from Dorset
lost 3st
Mark Quashie
from Hemel
Hempstead
lost 3st 7lbs
Seamus Bunting
from Belfast
lost 8st 5lbs
Tracy HaywoodTwomey from Redditch

lost 3st 4lbs
SLIMMING WORLD 109
log on
and
choose
begin
your
from
hundreds of
recipes then
a mazing
sh aorewnyour
journey
SAVE
*that means your 3 months
subscription starts from
just 66p per day
I log on several times

a week and I love it!
The success stories,
recipes, features and
awards keep me
inspired for the week
ahead and Im losing
weight like a dream!
There are stacks of tips
help whenever I need
it, even when Im out
and about with
my mobile
get the right

kind of e d
s
i
l
a
n
o
s
r
e
p
help...
...where and
when you
need it most
Slimming
World
Online
!
it
e
v
lo
,
t
h
ig
e
w
e
s
lo
,
log on
Every day, our friendly and supportive groups help
thousands of people reach their dream weight. If you
cant 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 ngertips
slimmingworld.com/online
Online
REGISTER TODAY PLACES ARE LIMITED

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Call our events team on
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THE BEST THING YOULL 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.
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
get-it guide
SlimmingWorld
THE DIRECTORY
Editor/Publisher Elise Wells

Creative Director Lynn Hayes
Deputy Editor Sarah Davison
Deputy Publisher Emma Wild
Chief Sub Editor Louisa Barrett
Associate Editor (Copy) Zo Handley
Sub Editors Jacqui Knox, Annie Kelly
Deputy Art Director Julian Barrett
Creative Consultant Gregg Mallender
Senior Art Editor Vicky Burdon
Senior Designer Anna Rick
Designer/Artworker Joanne Paxton
Food Editor Becca Spry
Editorial/Features Research Assistant
Natasha Seal-Jones
Advertising and Group Promotion Sales Manager
Julian Oiller
Production/Digital Co-ordinator Bekki Gent
Circulation Manager Tim Harris
Director of Communications Jan Boxshall
editorial panel
Slimming World Practice Caryl Richards
Nutrition Jacquie Lavin PhD RNutr; Jenny Barber
MSc APHNutr; Carolyn Pallister BSc RD, and
Amanda Avery BSc RD Science James Stubbs PhD
slimming world advisory panel
Prof Judy Buttriss PhD RPHNutr DipDiet; Jane DeVilleAlmond SRN SCM HV; Ken Fox PhD FPEA;
Tam Fry FRSA, and Andrew Hill PhD CPsychol
Accessorize
020 3372 3000
accessorize.com
Kiehls
0800 587 0830
kiehls.co.uk
P Pantene
0800 028 3578
pantene.co.uk
Adidas
0870 240 4204
adidas.co.uk
Little Black Dress

0161 277 7046
littleblackdress.co.uk
Percy & Reed

percyandreed.com
Ariella
At House of Fraser
LK Bennett
0844 581 5881
lkbennett.com
ASOS
asos.com
Aveda
0800 054 2979
aveda.co.uk
Bailey & Quinn

At Debenhams
Marisota
0871 984 6000
marisota.co.uk
Marks & Spencer
0845 302 1234
marksandspencer.com
Betty Barclay
020 7580 3577
bettybarclay.co.uk
Mint Velvet
0845 456 2200
mintvelvet.co.uk
Burton
0844 984 0260
burton.co.uk
Miss Selfridge
missselfridge.com
Carlo Pazolini
carlopazolini.com
Monsoon
020 3372 3000
monsoon.co.uk
managing director Caryl Richards
D Debenhams
0844 561 6161
debenhams.com
Inc
N Nails
020 7529 2340
nailsinc.com
slimming world founder and chair

Margaret Miles-Bramwell OBE, HonMUniv, FRSA
Dbut
At Debenhams
Clover Nook Road, Alfreton, Derbyshire DE55 4SW
Diva
At Miss Selfridge
New Look
0500 454 094
newlook.com
Editorial: 01773 546 071

editorial@slimmingworld.com
Advertising: 01773 546 312/07770 807 760
julian.oiller@slimmingworld.com
Group Distribution: 0844 892 0436*
Newsstand Distribution: 01202 586 848
Subscriptions: 0800 131 3150
Publicity: 01773 546 039
Group Enquiries: 0844 897 8000*
Syns Enquiry Hotline: 09068 518 518
Slimming World magazine is published by
Miles-Bramwell Executive Services Ltd,
trading as Slimming World. 0844 892 0400*
Calls are charged at *3p/60p per minute from a BT landline.
Calls from other providers and mobile networks may vary,
contact your service provider for more information. All calls
may be recorded for quality and training purposes.
Dorothy Perkins
0845 121 4515
dorothyperkins.com
Dove
0800 085 1548
dove.co.uk
Dower & Hall
020 7377 5544
dowerandhall.com
Dune
0116 284 7800
dune.co.uk
F Feelunique.com
0800 046 1683
feelunique.com
Per Una
At Marks & Spencer
Primark
primark.com
Island
R River
0844 576 6444
riverisland.com
Schwarzkopf
schwarzkopf.co.uk
Sebastian Professional
At Feelunique.com
Stella & Dot
0800 096 4749
stelladot.co.uk
The Collection
At Debenhams
The Pretty Dress Company

01474 323 829
theprettydresscompany.com
Topshop
0844 984 0264
topshop.com
Vera Mont
At Betty Barclay
Next
0844 844 8000
next.co.uk
Very
0844 822 2321
very.co.uk
Nike
nike.com
Vichy
vichy.co.uk
Oliver Bonas
020 8974 0110
oliverbonas.com
Olsson Scandinavia
At Feelunique.com
Virgos Lounge
virgoslounge.com
W Wallis
0845 121 4520
wallis.co.uk
Read about Bens

fantastic weight
loss on page 22
Fiorelli
01252 533 561
orelli.com
Freedom
At Topshop
Gap
0800 368 0674
gap.co.uk
We welcome letters, unsolicited manuscripts and photos,

which should be sent with a stamped addressed
envelope on the understanding that we cannot be held
responsible for their safe custody or return. The Editor
reserves the right to modify or shorten any material
submitted. In submitting any such letters, unsolicited
manuscripts and photos or other contributions the
contributor gives Slimming World and Slimming World
magazine the express right to publish the contribution
in any way that it sees fit and appropriate. The views
expressed by contributors do not necessarily reflect the
views of Slimming World or Slimming World magazine.
All information and prices are correct at time of going
to press. All rights reserved and reproduction without
permission is strictly forbidden.
Readers responding to advertisements or offers in
Slimming World magazine should be aware that they
are contracting with the advertiser, which is responsible
for the contract. When branded products are mentioned
in editorial or advertisement promotions, this should
not be taken to imply endorsement of these products
by Slimming World or Slimming World magazine.
H H&M
0844 736 9000
hm.com
House of Fraser
0845 602 1073
houseoffraser.co.uk
Ivy Nixon
ivynixon.com
Jacques Vert
At Debenhams
Jaeger
0845 051 0063
jaeger.co.uk
John Frieda
0800 652 1496
johnfrieda.co.uk
John Lewis
0845 604 9049
johnlewis.com
Josh Wood
At Marks & Spencer
Repro F1 Colour Limited Printed by Wyndeham Roche

Print Management Westcolour Print Distribution Seymour
K Kaliko
0844 770 5838
kaliko.co.uk
SLIMMING WORLD 113
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
panels 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 winners name,
county and slogan, send an SAE to the
Slimming World magazine address by
15 August 2014. 10. The promoter is
Slimming World. Promoters 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)

1. Send your entry to Ragdale Hall
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, Ragdale Hall 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,
Ragdale Hall, 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 completes the sentence in the
most apt and original way. He/she
will receive a stay for two (guest must
be 16 or over) comprising: two nights
accommodation in a twin/double
Superior Plus room, fruit bowl and
welcome tray, a three-course dinner
in the Dining Room on day one, a light
breakfast served in your room, a threecourse buffet lunch and a three-course
dinner both served in the Dining Room
on day two, and a light breakfast
served in your room on day three.
Complimentary hot beverages are
included, on arrival and after meals.
(Alcohol not included with meals.) The
prize also includes complimentary

robe hire, a Pure Radiance Facial, a
Soft Hands treatment, a Lavender and
Tea Tree Exfoliation and a Soothing
Back Massage each (the Lavender
and Tea Tree Exfoliation and Soothing
Back Massage may be conducted
together as a Relax and Rehydrate
Body Treatment) and unlimited use of
the facilities, including the Thermal
Spa, swimming pools, steam room
and sanarium, exercise classes, gym,
mountain bikes and tennis courts,
all subject to availability. Travel to
and from the hotel and any other
expenses are not included. Dinner
and spa treatments must be reserved
at time of booking break and are
subject to availability. Prize must be
taken by 15 December 2014 and is
subject to availability. Prize may be
taken Sunday to Thursday only. 6. No
correspondence will be entered into
and the judging panels decision is
final. The winner will be notified in
writing by 15 August 2014. Prize is
non-transferable and there is no cash
alternative. Prize value is correct at
time of going to press. Prize cannot
be used in conjunction with any other
offer. 7. By entering, the winner agrees
to take part in publicity relating to the
competition. For the winners name,
county and slogan, send an SAE to the
Slimming World magazine address by
15 August 2014. 8. The promoter is
Slimming World. Promoters address:
Slimming World magazine, Clover
Nook Road, Alfreton, Derbyshire DE55
4SW. The prize provider is Ragdale
Hall Health Hydro and Thermal Spa,
Ragdale Village, Melton Mowbray,
Leicestershire LE14 3PB. 9. Law of
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.
Dont miss the next issue of
SlimmingWorld
On sale 17 July
(earlier to members of Slimming World groups)
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Call our events team on
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FERN BRITTON NEEDS YOU

CYCLE KERALA, INDIA 16-24 OCTOBER 2015
NEW
DATE
Join our team of ordinary superwomen and help fund Genesis

Research Trusts vital research to ght 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
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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
Alzheimers 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
pg
recipe
extra easy
green
original
90
After-dinner chocolate sundae
69
Arctic roll with summer berries
89
Beach caf berry sundae
72
Beef kofta kebabs with spiced potatoes and tomato salad
13
64
Black bean stew with rice
17
90
Black Forest sundae
54
Brazilian seafood casserole with rice
11
14
31
Cajun chicken with chips and coleslaw
12
12
84
Caribbean rice salad
35
66
Chicken and mushroom noodles
11
63
Chicken and pesto sandwich with crunchy salad
2*
15*
2*
60
Chicken chasseur with Dijon mustard mash
11
76
Chicken chermoula with coriander couscous and green beans
32
16
54
Fish, chips and mushy peas
11
67
Fish ngers with chips and beans
74
Fish tagine with couscous
33
Goan prawn curry with rice and salsa
17
66
Golden mac n cheese
0*
0*
11*
62
Grazing lunchbox
1*
6*
1*
63
Ham and pea frittata with salad
63
Herby couscous and chickpea salad
10
11
Hot dog with melting onions
10*
29
Hot mackerel, new potato and watercress salad with horseradish dressing
12
75
Lamb biryani with tandoori broccoli
16
17
57
Meatballs with spinach and sweetcorn rice
11
15
68
Minced beef savoury pancakes
10
63
Minestrone soup with salmon and cucumber roll
0*
6*
7*
11
17
14
62
Pasta, ham and egg salad lunchbox
120
Peach Bellini lollies
89
Peaches & cream sundae
120
Pia Colada lollies
84
Ploughmans on a stick
56
Pork schnitzel with sauerkraut and roasted new potatoes
14
7
10
62
Prawn and sweet chilli noodle salad
120
Raspberry gin & tonic lollies
34
Rosemary and garlic roast rack of lamb with saffron potatoes
13
71
Skinny fries with garlic mayonnaise
59
Spaghetti alla caprese
30
62
Spiced wild rice, bean and lime salad
77
Spinach, aubergine and chickpea curry with rice
58
Steaks with chimichurri sauce, grilled peppers and new potatoes
28
85
Advert Syn
values
Find the Syn values of all
advertised products here
Fresh & Naked salad bags,
all varieties, Free
Frylight, all varieties, Free
Hartleys 10 Calorie Jelly, all
varieties, Syn per 175g pot
Hi-fi Seductive Salted Caramel,
available from Slimming World
groups, 1 bar counts as a
Healthy Extra or 6 Syns per bar
Kerry Low Low Mature Cheddar
Spread, 60g counts as a Healthy
Extra or 2 Syns for 25g
Koko Dairy Free coconut drink,
Original + Calcium, 425ml
as a Healthy Extra or 1 Syns
per 100ml
More to mushrooms,
mushrooms, all varieties, Free
Mllerlight Chocolate
Sprinkles Collection,
Raspberry Sprinkled with Dark
Chocolate flavour, Turkish
Delight flavour, Orange flavour
and Vanilla flavour, all Free
Mllerlight Desserts,
Frivolous Fudge, 4 Syns
per 100g pot; Mischievous
Milk Chocolate, Mysteriously
Mint Chocolate and Wickedly
White Chocolate, all 5 Syns
per 100g pot
Mllerlight Inspired by
Bali Coconut with a hint
of Lime, Free
Pilgrims Choice Lighter, both
varieties, 40g as a Healthy
Extra or 4 Syns per 25g
12
1*
1*
14*
11
16
19
14
18
Sweetcorn and chive fritters
The Laughing Cow Light with

Blue Cheese, 4 triangles count
as a Healthy Extra or 1 Syns
per triangle
88
Tropical fruit cocktail sundae
Truvia sweetener, Free
85
Turkey and bacon ranch wraps
55
Vegetable paella
15
79
Warm Mediterranean chicken and pasta salad
16
Werthers Original Sugar Free

Butter Candies, Syn per
candy on all choices
88
Wimbledon sundae
84
Zesty smoked salmon wraps
The Laughing Cow Extra Light,

6 triangles count as a Healthy
Extra or 1 Syn per triangle
*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
T his could be you!
Are 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 condence
and shes
now back at
university
training for her
dream career
in nursing
Lights, cam
era, action!
your turn
ready for
close-up?
MEET MORE OF OUR

MAGAZINE STARS!
Would you love to be the star of one of our fabulous magazine

photoshoots? If youve achieved your target weight with
Slimming World and still attend your group, wed love to hear
from you. Send us your story and pictures and it could be you
appearing in an upcoming issue inspiring other slimmers!
Youll enjoy the full Slimming World celebrity treatment on
your shoot day, including:
Being slim
isnt just a
dream, its
my reality
Sue Thomas from Wokingham,

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
Wed 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?
What has losing weight

meant for your family, career,
health and hobbies?
What do you dream of
doing now youve achieved
your target weight?
Every persons weight-loss journey is unique. Please tell us

what makes yours so special.
Im the
working
man I want
to be now
Dean Worrall from Stourbridge,

West Midlands lost 16st 11lbs
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
cant guarantee it, so please make reprints of precious pictures.
Get in touch
Email your words, photographs and contact details to

editorial@slimmingworld.com
Alternatively, post your story and pictures to Success Stories,
Slimming World magazine, Clover Nook Road, Alfreton,
Derbyshire DE55 4SW
Well let you know weve received your info safely and if your story
is chosen, well be in touch soon!
Losing
weight has
given me
back my
spark
Genevieve Smith from Denham,

Buckinghamshire lost 3st 1lbs
SLIMMING WORLD 119
Last
orders
Chill out on a hot
summer evening
with these
just-for-grown-ups
frozen treats
Cocktail ice lollies

SUPER SIMPLE
For the Pia Colada lollies:
makes 8 of each avour

freezing time, see method below
400g Total 0% Fat Greek yogurt

2 bananas, roughly chopped
100ml half-fat coconut milk
For the Peach Bellini lollies:
100ml unsweetened pineapple juice
500g peeled esh of ripe peaches,

cut into 1cm cubes
35ml white rum
250ml diet lemonade

50ml sparkling dry white wine
1 tbsp sweetener
For the Raspberry gin & tonic lollies:
400g raspberries
160ml slimline tonic
35ml gin
200ml diet lemonade
1 tsp lime juice
1 tbsp sweetener
1 tbsp sweetener
A few drops of yellow food colouring (optional)
1 For the Peach Bellini lollies: divide the

peaches between 8 x 100ml ice-lolly moulds.
Mix together the liquid ingredients and the
sweetener in a measuring jug and pour over
the fruit in the moulds. Insert the lolly sticks
and freeze for 5-6 hours, or until frozen.
2 For the Raspberry gin & tonic lollies: make
following the same method as the Peach Bellinis,
above, and freeze for 5-6 hours, or until frozen.
3 For the Pia 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.
PHOTOGRAPH: KATE WHITAKER. RECIPE & FOOD STYLING:

SUNIL VIJAYAKAR. PROP STYLING: POLLY WEBB-WILSON
Syns per ice lolly, all choices:

Peach Bellini and Raspberry gin & tonic:
Pia Colada: 2
120 SLIMMING WORLD
love
Slimming
World
e
ourit
v
a
f
Ks
the U way to t*
h
weig
lose
tou
cha ching h
ngin ear
t
45 y g lives f s,
ears or
slimmingworld.com
0844 897 8000
Great offers
throughout
summer ask ilins
group for deta
*More people in the UK choose to attend a Slimming World group each week than any other weight loss group.

Slimming World 2014-07

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THE UKS No1 SLIMMING MAGAZINE

Feel more in control of everything

food lovers rejoice

Dive in and slim!

Start now, see a

Stick with it!

with you all the way

Because we know theres so much more to losing weight than what

scan or visit slimmingworld.com/summer

Megans made up!

Ready, set, slim!

Annies total body turnaround

Keep your motivation strong all summer long

Stress-proof your slimming

I cheered myself up with takeaways

Your summer-slim eating plan

Letter to my larger self

look, cook, eat

World Cup winners!

Pick of the chips

Stay on plan through Ramadan

Pimp up my ready meal

Snacking gets smarter

Your best hair now!

101 10 ways to sneak in exercise

102 Im much stronger inside and out

105 The good news about diabetes

competitions & offers

Win a luxury holiday to Spain

Win a spa break worth 1,000

From the editor

Subscribe & save!

108 Dear Margaret...

from the editor

PHOTOGRAPH OF ELISE: PAUL BULLER

nyone who knows me will tell you Im

Ruhina lost 5st, share her secrets on p72

Stay-slim strategies, p19

Six of the best

Scrumptious low-Syn sundaes, p86

my trigger moment My heart sank when my brother Clarke

my super group My mum is a Slimming World member and

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

Eye-catching to the max!

Social media isnt just a good place to find

Feel-fab tips to add oomph to

Its all about almonds

You knew it anyway

6 triangles are a Healthy Extra choice

Say howdy to our lighter take

Did you know that right now

Fruit and veggies taste their absolute

Hot dog with melting onions

COMPILED BY HELEN FOSTER, KATE FENTIMAN & CHARLOTTE KEWLEY

2 onions, thinly sliced

1 Preheat your grill to medium. Spray a frying pan

Height: 5ft 6ins

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

I post regular updates on Facebook after group each week.

At group, my friends and I are called the naughty girls!

How our Annie got her sparkle back

which is lovely. The support every member gets from the

smallest size available. Not so long ago, I was so miserable

The Slimming World app is brilliant for nding Syn counts