Tag Archives: lose weight

MOVE IT reveals the NEW DANCE TRENDS for 2012

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MOVE IT reveals the NEW DANCE TRENDS for 2012 Join the dance movement!

The UK’s biggest dance event MOVE IT reveals their brand new dance trends set to sweep the nation in the New Year!

Log on to www.moveitdance.co.uk to check out the brand new dance crazes for 2012 and learn how to perfect these amazing new styles through a series of MOVE IT Dance Trends Masterclass video tutorials from the likes of So You Think You Can Dance 2012 Winner Matt Flint, Futunity and Bollywood Dance London. Each demonstrating why each of these new trends are the next big thing for 2012 – keep you finger on the pulse on what is new, hot and cool next year!

Check out each MOVE IT Dance Trends Masterclass on dance trends

GENTLEMAN’S TAP
Signposting the return of the quintessential gentleman’s style of dance. Hollywood movies starring Fred Astaire inspired men all over the world to dress sharp and move smooth, but in recent years tap dance became more synonomous with workmens boots, dirty jeans and bin lids (think STOMP!). In 2012 Tap is back and it has had a suave new makeover. So You Think You Can Dance winner MATT FLINT re-invents the style for contemporary gents through charismatic moves, fine tailoring and a dapper sense of style not only in dress but in dance techniques and movements.

GOTHIC HIP HOP
Inspired and influenced by epic gothic movies like the Underworld series (the latest instalment Underworld: Awakening is out in January 2012), gothic hip hop takes cutting edge Hip Hop and streetdance moves and gives them a dark and dramatic twist, creating a unique and ground breaking style for 2012. Beware what lurks in the darkness…

BELLY-BOLLY DANCE
You think you know what Bellydance is all about? Think again. 2012 sees the style evolving and embracing the glamour, giltz and the soundtrack of Bollywood movies. The moves are fast paced and feature Bollywood’s trademark expressive hands and undulating hips. Whilst the Indian twist gives the style a fresh edge, all the classic Bellydance benefits are up for grabs; a flatter tummy, toned arms and a chance to express your sensual side.

Featuring amazing one-off performances, inspiring dance classes, life changing auditions, fascinating interviews from dancing and performing idols, MOVE IT is perfect for beginners, professionals and students, or just simply for an inspiring day out – it is the only show for all things dance!

To purchase tickets, book classes or for more information, visit www.moveitdance.co.uk

Gentleman’s Tap –

Gentlemen’s Tap Dance Trend 2012 from MOVE IT 2012 on Vimeo.

Gothic Hip Hop –

Gothic Hip Hop from MOVE IT 2012 on Vimeo.

Belly-Bolly Dance –

Address: Olympia, Hammersmith Road, London W14 8UX
Dates: 9th to 11th March, 2012
Opening Hours: Fri 9th : 10am-7pm / Sat 10th : 10am-7pm / Sun 11th : 10am-5pm
Tickets: ONE DAY PASS – Adults – £13.50; Child (5-15 yrs) – £10.50, Under 5s – FREE
Book tickets: www.moveitdance.co.uk

Five Steps to Losing Weight and Debt in the New Year.

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MMI offers practical advice for losing weight and debt in the New Year.

Every New Year, shedding weight and debt is at the top of the list for millions of people resolving to change for the better. According to a recent Times Report, these two are also among the most often broken resolutions.

While experts have offered numerous techniques and strategies for losing weight and paying down debt, the fundamental lifestyle change remains consistent for both – consume less.  Financial stability begins with spending less than you make, followed by paying more on what you owe.  Losing weight begins with consuming fewer calories, and becoming more active.

If you are among the millions vowing to finally achieve a healthy waistline and a healthy bottom-line, consider the following five steps:

  1. Make the commitment.  When considering any lifestyle adjustment, the first step is to decide – are you ready to make the commitment to do what it takes to improve your health and financial wellbeing?  Are you ready to accept responsibility for changing your situation?  Do you believe that you can and will change the way you make decisions about food and money? It isn’t until you can truthfully answer yes to these questions that you will be ready to face the challenges of creating a healthier physical and fiscal life.
  2. Create a plan.  Creating a budget and a meal plan starts with tracking – tracking expenses and tracking calories.  Consider carrying a pocket notebook for noting every penny spent and calorie consumed.  Review your results and look for areas where you should and can make cut backs.
  3. Develop SMART goals .  One of the most important pieces to being successful in these areas is to set clear goals that are specific, measurable, achievable, rewarding and trackable.  Remember to create short-term, or milestone, goals as well as a target accomplishment.  If your ultimate goal is to become debt free, celebrate when you pay off 25 percent.  The same goes with weight lost. If you aspire to lose 50lbs., acknowledge every 5 to 10lbs. as an accomplishment.
  4. Eliminate temptations.  Once you have a clear calorie and spending budget outlined, remove any obstacles that may hinder your success.  Don’t carry your credit cards in your wallet and don’t keep high calorie sweets in the house.  Leave your cards at home in a safe place and only take them out when you have a planned purchase and payoff strategy.  The same applied with food temptations.  If you know you’re going to be in an environment where you’ll be tempted to indulge, eat a light snack before you leave the house.
  5. Stay flexible. Don’t get discouraged if you don’t see the pounds or debt melting away as quickly as you had hoped.  Change doesn’t happen overnight, and there are no quick fixes. The important thing is to remain flexible and committed. If you aren’t meeting your goals, revisit and adjust your plans as often as necessary.

Remember, you are human and set-backs are inevitable.  However, if you are truly committed to doing what it takes to meet your goals, you can accomplish anything.  To learn more about staying committed to your New Year’s resolutions, visit MoneyManagement.org and down New Beginnings , one of MMI’s free eBooks.

Staying Motivated When Dieting

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STAYING MOTIVATED

By Alison Clark, independent nutritionist and spokesperson for Europe’s no 1 healthy eating plan, Eurodiet.co.uk

The New Year is a great time to set positive goals and make resolutions, and many of us use this time as an opportunity to try and embrace a healthier lifestyle. Making these plans is the easy part but sticking to them can be more difficult! Follow these tips to stay motivated and make 2012 the year that you achieve your health goals.

1. Team up

Changing old habits that may have been ingrained for ten or twenty years can be hard and having the support of friends and colleagues will help you to stay focused.

* Share tips and test new recipes with friends, family and colleagues. Online communities can be hugely helpful here, Eurodiet has a Facebook community.

2. Get organised

Try to plan ahead, jot down which ingredients and products you need. This will make it easier for you to stick to your eating plan and less likely to pick up unhealthy options when you are on the go.

* Try cooking larger amounts and freezing portions for the days when you don’t have enough time to cook.

3. Clean out your cupboards

Having tempting foods in the house or in your desk will make it much more difficult for you to resist eating them.

* Give away any post-celebration goodies which are still lurking around the house – if they are not there you won’t be able to eat them!

4.Don’t be defeated on ‘Difficult days’

It is normal to have days where you find it more difficult to stick to your resolutions. The important thing is not to let these days get you down and stop you from continuing with your good work – draw a line and stay positive. It’s what you do most of the time that counts!

* If you have a sweet craving try one of the low calorie sweet options available on the Eurodiet.co.uk eating plan – like gooey vanilla caramel chocolate bars or apple crumble.

5.Identify your triggers

Next time you have a hard time resisting a second helping or you skip an exercise class, think about why it happened. Try to identify the feelings that triggered your behaviour, for example hunger, fatigue or stress. How could you change the outcome next time?

* Control your hunger by eating regular meals and ensure you have enough protein in your diet. Protein is essential for sending signals to the brain to say, “Thank you, I’m full”. Introduce healthy snacks if needed like cereal bars or fruit.

6.Make it fun!

Write a list of milestones you expect to pass on your journey towards your final goal and find ways to reward yourself as you reach each one. This will encourage you to stay on track and make the challenge more enjoyable too!

* Treat yourself to a massage, enjoy a spa day, take a new class, buy a new dress, try a new sport.

* Stay positive!

Sophie Mitchell Tweet Yourself Thin: Sunday

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Frost hopes you have enjoyed the week of ‘tweet yourself thin’. Lots of healthy eating, and hopefully you lost a few pounds.

Best Breakfast Burritos
Prep time 10 minutes
Cooking time 5 minutes
Serves 4

Ingredients

Small handful of fresh coriander leaves
3 spring onions
1 tbsp of pickled jalapenos
2 tomatoes
100g tinned beans (like pinto or borlotti)
8 eggs
100g grated cheddar
4 wholemeal or seeded tortillas

Chilli sauce to serve with chicken

1. First add the coriander leaves, jalapenos and spring onions to a blender and blitz until fine. Then
transfer the mix to a bowl.

2. Lay the tortillas on a clean work surface and spread a spoonful of the coriander mix on each one.
Then sprinkle over the cheese.

3. Whisk the eggs together and season. Dice the tomatoes, then heat up a frying pan and add the
tomatoes and beans, cook for 5 minutes in a little olive oil, then add the eggs, stirring occasionally
cook the eggs for about 5 minutes, do not overcook them.

4. Divide the eggs between each tortilla and then roll up the tortilla. Heat a large frying pan up and
fry on each side, then serve.
Barbecued Lemon and Oregano Chicken Legs with Green Olive and Basil Salad
Serves 4
Prep time 20 minutes
Cooking time 20 minutes

Ingredients

5 cloves of garlic
1 tbsp extra virgin olive oil
2 lemons
100ml white wine
1 tsp dried oregano
8 chicken legs and thighs
Salad;
1 tin of artichoke hearts
100g pitted green olives
2 heads little gem lettuce
Small handful of shredded basil
Dressing;
75ml olive oil
25ml white wine vinegar
1 tsp mustard
1 tsp honey
Sea salt and pepper

1. Mix the white wine, garlic, oregano, olive oil and then mince the garlic and also add. Cut the
lemons in half, squeeze in the juice and chuck in the lemon skins as well. Mix then add the chicken
legs. Cover and leave for at least 30 minutes. Preheat the oven to 220C or get the BBQ ready.

2. Pour the chicken marinade and the lemon pieces in a roasting tray, season and place in the oven.
If barbecuing, season the legs and thighs and then place on the barbecue, brush with some extra
marinade occasionally. They will take about 30 minutes in the oven (or basically just cook until
golden brown with clear juices). On the barbecue they should take about 20/30 minutes, just make
sure you turn them.

3. While they are cooking make the salad. Drain the artichokes off and pat dry with some kitchen
towel. Then cut in half and add to a large bowl, then cut the olive in half and add. Take the little gem
and trim the base, then break into the natural leaves. Mix together with the olives and artichokes.

4. To make the dressing simply whisk all of the dressing ingredients together, then drizzle to
personal taste over the salad.

5. When the chicken pieces are cooked, pile up on plates with some of the lovely salad on the side.

Spiced Pollock, Roasted Butternut Squash and Chickpea Salad
Prep time 15 minutes
Cooking 10 minutes
Ingredients

4 fillets of OCADO Pollock
1 tbsp tikka masala paste
1 tbsp olive oil
1 packet of Waitrose butternut squash peeled slices (350g)
250g rocket leaves
1 lemon
150g chickpeas
1 tsp mango chutney
100ml natural yoghurt
1 tsbp of chopped fresh mint

1. First place the fillets of Pollock into a bowl and spread in the spice mix, make sure it gets all over
the fish on both sides, then preheat the oven to 250C.

2. Pop the butternut squash on to a tray, drizzle with oil, season and roast for 20 minutes, until
golden round the edges.

3. While the squash is cooking mix the chickpeas, mango chutney, yoghurt and mint together and
season.

4. Heat the grill up and place the fillets on a baking tray, season and then grill for about 6/8 minutes,
depending on the thickness, until cooked throughout.

5. Pile up the squash, salad, and then fish, top with a big scoop of the chickpea mix and serve.

Sophie Mitchell Summer Recipes: Saturday

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Rye crepes with super fruit salsa and Greek yoghurt
Serves 4
Prep time 10 minutes + 30 minutes resting time
Cooking time 8 minutes each crepe
200g rye flour
50g plain flour
2 eggs
500ml milk
Pinch of salt
150g blueberries
100g raspberries
100g pomegranate seeds
½ grapefruit
250ml Greek yoghurt
2 tbsp of runny honey
1. Pour the flours in a bowl, add the salt and mix. Whisk the milk and eggs together and they mix
into the flours, stirring at the same time, to make a lump free batter. Then cover and leave in the
fridge. This can be made the night before too.
2. Segment the grapefruit and mix with the berries and pomegranate.
3. Heat up a large non-stick frying pan and add a little oil, then when hot enough add a ladle of the
batter bad spread thinly. Cook for 2 minutes then flip over, repeat with all the batter and then serve
with the fruit, yoghurt and honey.

Tuna Teriyaki burgers with red radish sprouts and cucumber
ribbon salad
Serves 4
Prep time 20 minutes
Cooking time 10 minutes
800g of fresh tuna steaks
4 spring onions
1 tbsp pink sushi ginger
2 tsp teriyaki sauce
1 tsp soy sauce
Sea salt and pepper
Splash of veggie or sunflower oil
For the salad;
2 cucumbers
1 red chilli
200g red radish sprouts
1 tbsp rice wine vinegar
1 tsp soy sauce
1 tsp sesame oil
2 tsp sesame seeds
1. Cube the tuna into medium sized cubes and place in a blender. Then slice the spring onion,
roughly chop the ginger and add with the rest of the burger ingredients. Blitz until fine, with a little
texture. Then take out and shape into 8 patties of equal size.
2. Finely chop the chilli and mix in a bowl with the soy sauce, vinegar, sesame oil and sesame seeds.
Then using a peeler, peel the cucumber into strips into the bowl, finally add the radish sprouts and
mix well.
3. Heat a frying pan up and add a splash of oil, then cook the tuna burgers for 4 minutes on each
side, season as you are cooking.
4. Then serve the burgers and salad together. This is also great with steamed rice and for a more
indulgent dish mix some wasabi and mayonnaise together and serve on the side as well.

Chicken, peanut and sugar snap and basil stir-fry
Serves 4
Prep time 15 minutes
Cooking time 20 minutes
1 tsp of natural oil (like veggie oil, but peanut oil is great here too)
4 chicken breasts (approx 180g per breast)
4 spring onions, roughly sliced
1 red pepper, cubed
1 tsbp un-salted peanuts
250g sugar snap peas
200g tender stem broccoli, cut into 2” pieces
Small handful of basil
Stir-fry sauce;
1 tbsp oyster sauce
1 tsp soy sauce
2 tsp fish sauce
1 tsp fruit sugar
Pinch of chilli powder
Juice of 1 lime
1. Cube the chicken and the peppers and then heat up the oil. Add the chicken and fry for 5 minutes
on a high heat, and then add the peppers, the peanuts, the sugar snap peas and the broccoli.
2. Cook on a high heat stirring occasionally for 8/10 minutes, it is fine to get a good colour on the
ingredients.
3. Mix all the sauce ingredients together and pour over the stir-fry, along with a tbsp of water.
Continue cooking till the sauce is thick (about 5 minutes) then add the basil and serve with some
steamed jasmine rice

Sophie Mitchell Summer Recipes; Tweet yourself thin: Friday

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Pancetta, cherry tomato and ricotta frittatas
Prep time 10 minutes
Cooking time 10 minutes
Makes 12 mini frittatas
12 slices of pancetta
6 cherry tomatoes
200g ricotta
25g watercress
10 eggs
100ml milk
Sea salt and black pepper
1. Preheat the oven to 200C/400F/Gas 6. Oil a 12 cup mini muffin tray or a 6 cup larger one.
2. Line each muffin cup with a slice of pancetta. Then halve the cherry tomatoes and add one half to
each cup. Divide the ricotta between the cups as well.
3. Whisk the eggs and milk together, then season. Roughly chop the watercress and mix in with the
eggs. Pour the mix between the muffin cup and pop in the oven 10 minutes, until just set.
4. Then cool slightly, remove from the tray and serve.

Wholemeal linguine with crab, chilli and white wine
Serves 4
Prep time 10 minutes
Cooking time 20 minutes
400g wholemeal linguine
2 tbsp extra virgin olive oil
4 cloves of garlic, roughly chopped
1 dried chilli
2 lemon, zest and juice
Small handful of chopped flat leaf parsley
400g of white crab meat
1. Place a large pan of water on to boil, when at a rapid boil, add salt and then the pasta.
2. While the pasta is cooking, heat the oil up in a large frying pan. Add the garlic, then crumble in the
chilli, fry for a couple of minutes, but do not get any colour on the garlic.
3. Add the crab, lemon and parsley then season well.
4. When the pasta is done (this should take about 20 minutes, but read the individual packet
instructions and cook al’dente) Then drain off the pasta, retaining about 1 tsbp of pasta water and
add both to the frying pan. Cook for another 5 minutes and then serve with an extra drizzle of
olive oil.

Pan Fried Salmon with fennel shavings and saffron aioli
Serves 4
Prep time 15 minutes
Cooking time 10 minutes
4 skinless salmon steaks (about 200g each)
2 bulbs of fennel
1 tbsp capers
1 red onion, sliced
Juice of lemon
2 tsp olive oil
Saffron aioli;
1 clove of garlic
Juice of 1 lemon
1 free range egg yolk
1 pinch of saffron
100ml olive oil
1. Firstly trim the fennel and then cut it as thinly as possible (I use a mandolin for this) then mix with
the lemon juice, capers and onions finally add the olive oil and season. Do this about 1 hour
beforehand if possible.
2. Then make the aioli, place the garlic in a blender with the egg yolk and saffron, then blitz for 2
minutes. Then very gradually pour the olive oil, while the machine is still on. It should become pale
and thicker. Season and add some lemon juice.
3. Heat griddle pan or a frying pan up hot and then add a little oil, season the salmon and cook for
about 4 minutes each side then serve up with the salad and a drizzle of aioli.

Sophie Mitchell Summer Recipes: Thursday

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THURSDAY
Pomegranate, Papaya, Raspberry and mint yoghurt bowl

Serves 4
Prep time 5 minutes
500ml 0% Fat Greek yoghurt
250g raspberries
1 papaya peeled, de-seeded and diced
Small handful of fresh mint leaves
1 tsbp of agave syrup
Squeeze of lime
200g pomegranate seeds
100g pistachios
1. Chop the mint leaves and mix with the raspberries, lime juice and the
agave syrup.
2. Take four bowls and divide the raspberries between each bowl, then add a layer of papaya, then
top with the Greek yoghurt and sprinkle over the pomegranate and pistachios.

Duck, lentil flat leaf parsley and apricot salad
Serves 4
Prep time 15 minutes
Cooking time 30 minutes
200g puy lentils
400ml vegetable or chicken stock
4 duck breasts scored
1 red onion
1 tsp wholegrain mustard
25ml white wine vinegar
57ml olive oil
1 small handful of flat leaf parsley
2 ripe apricots
1. Place the lentils and the stock in a saucepan, bring to the boil and then turn down and simmer for
30 minutes or until cooked. then drain and cool.
2. Heat a frying pan up to medium heat and the season the duck breasts on both sides. Lay the
breasts, skin side down in the pan and slowly cook. You don’t want to cook them too quickly; you
want to render the fat out. So cook them skin side down for about 10 minutes. Draining the fat off as
you go along. For the last 2 minutes turn up the heat to crisp the skin up. Then flip over and brown
the flesh side, cook for 5 to 8 minutes this side then take off the heat and rest.
3. When then the lentils are cool, mix in the mustard, vinegar, olive oil and parsley, season and stir
well. Then de core the apricots and slice.
4. To serve pile up the lentils on four plates then add the sliced duck and apricots.

Quinoa, broad bean, pea and radish salad with pan-fried lamb fillet
Serves 4
Prep time 20 minutes
Cooking time 30 minutes
200g Quinoa
400ml water
4 lamb fillets (approx 6oz per person)
3 cloves garlic
1 lemon
150g frozen peas, de frosted
4 spring onions
150g pink radishes
2 tsbp olive oil
Juice of one lemon
Small handful of mint
1. Pour the quinoa and the water into a saucepan and then bring to the boil and cook for about 30
minutes, or until cooked according to the packet instructions. The water should be evaporated, but if
not cook off the rest and then cool.
2. When the quinoa is cool, slice the spring onions and radishes, then add along with the peas, mint,
lemon and olive oil. Mix well and season.
3. Then heat up a frying pan and add some oil, season the lamb fillets and then add to the pan along
with the garlic cloves, squashed. Cook for about 10 minutes on all sides until golden brown, add a
squeeze of lemon then take out of the pan and rest for 20 minutes.
4. Slice the lamb and serve with the quinoa salad.

Sophie Mitchell Summer Diet Recipe: Wednesday

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Frost is doing a recipe everyday for Sophie Mitchell’s Tweet yourself thin summer diet. Happy cooking.

WEDNESDAY

Smoked salmon and avocado rye toasts
Prep time 5 minutes
Cooking time 5 minutes
Serves 4
4 slices of rye bread
2 avocadoes
4/8 slices of salmon
1 lemon
Black pepper
1. Toast the bread and then top with the slices of avocado and smoked
salmon.
2. Finish off with a squeeze of lemon and black pepper

Beetroot, goats cheese and mint Quesadillas
Serves 4
Prep time 10 minutes
Cooking time 20 minutes
200g cooked chicken breast (optional for meat eaters)
4 spring onions
200g goat’s cheese
150g cooked beetroot
1 tablespoon chopped fresh mint
4 soft tortillas (I love the wholemeal ones or seeded kind)
250g salad leaves (rocket is great here)
Lemon juice
1 tsp olive oil
1. Shred the chicken and finely slice the spring onions and beetroot. Lay a tortilla flat on a board or
clean surface, and spread half of each tortilla with some of the goat’s cheese (divide between the
four)
2. Then sprinkle with mint and spring onions, and lay on the sliced beetroot, chicken and fold over.
3. Heat a frying pan up to a medium heat and lay a tortilla in the pan, with no oil. Cook slowly until
it’s golden and crisp, and then flip over. Repeat with all of the tortillas, and keep warm in the oven if
wanted.
4. To serve cut the Quesadilla in half, dress the rocket with the lemon and oil and then plate.

King prawn and Asparagus rice
Serves 4
Prep time 10 minutes
Cooking time 20 minutes
400g cooked wild and basmati rice mix
1 tbsp olive oil
1 onion
3 cloves of garlic
300g cooked king prawns
1 bunch of asparagus, trimmed
25g butter
1 lemon
Sea salt and pepper
1. Cook the rice according to the instruction on the packet. As a rule I cook rice with one and half
times the liquid, covered until the water has evaporated, but wild rice can take longer (so therefore
needs more water) and can vary more.
2. When the rice is cooked, cool it. Bring a pan of water up to the boil and then blanch the asparagus
for 3 minutes, and refresh under cold water.
4. Dice the onion and mince the garlic, fry both off in the olive oil, you can get colour at this stage,
but do not burn. This should take about 8 minutes. Then add the prawns and the asparagus and cook
for 4 more minutes.
4. Add the butter, melt, then add the rice, cook until