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'A is for...'

A is for... 


You know where this is going.. 'I'm going to lose 3 stone in 3 weeks!' yep we've all said it .. sure 5lbs a week is doable! EASY!

There's no point in setting yourself up for a fall! The healthy way to lose weight is 1 - 2lbs a week.. that's how it went on! So no more wild claims! I was delighted everyone sensibly said 1- 2 lbs in the first week! Making wild claims that it'll all be gone by Friday is madness.. because once its Friday and its not gone.. you'll drown your sorrows in cake! 

Your goal has to be attainable! Otherwise you'll just give up! You won’t push yourself to achieve a goal you secretly feel is impossible, but neither will you value the success  if it comes too easily.
Almost there… 

How many times have you got to within a few pounds of goal? and just thought.. sure this is easy.. I don't need to weigh in any more I can do it ALL by myself.. yet here we are back to losing the weight we then gained! Its so easy to get complacent but do you really want to be doing this all your life? of course not.. so change the mindset from 'Diet' to 'healthy lifestyle' and you might surprise yourself! as the saying goes.... change your thoughts and you change your world... 


I think this one is the most important this week.. its not until you change your attitude towards yourself and your lifestyle its never going to work… My attitude to EVERYTHING has changed since I started this journey... some like it.. some don't.. and I might come across as a bit of a bitch to those who have known me for a long time... but I realised my attitude needed to change for me to take control of my life...

Using your emotions to eat is possibly one of the silliest things we do when we're on this weight loss lark.. 

I have personally experienced this many times.. happy.. eat, sad.. eat, angry… eat, tears = ice cream! The attitude of people who look at you because you're different.. because you're daring to be you.. so what if you're bigger than other people.. so what if they think you're too big to be jogging around.. those who think they are better than you aren't!  No one is perfect.. everyone has their hang ups!.. Here's one of the worst experiences I've had… sorry if its a bit long winded... 

I'll set the scene.. it was a Sunday morning, I was sitting in a local restaurant after my swim having brunch with a friend.. It was pretty busy.. in the window seat were three girls who clearly hadn't made it home yet and were demanding everything in liquid form, tea, coffee, juice. water… NO runny eggs… we giggled at them in our self righteous way.. most Sundays it would be us in the same predicament..  in the other window sat a man who was reading his paper and was chatting through the window to his dog outside.. clearly stopped for a quick coffee on the walk that the misses had sent them both on for the papers… down the back, a 60th birthday party was in the process of being set up and some of the glamorous old gals were tying balloons and shaking glitter about for a sparkly lunch session .. at another table were an Asian family.. two boisterous boys and two parents clearly just wanting to have breakfast in peace.. apart from that I didn't really note the other customers but the place was pretty full.. I ordered poached eggs and brown toast .. coffee and an apple juice.. this was lunch and breakfast so I was going to have something nice, well within my points.. my pal had waffles with the works… the waiter who was clearly overseeing the tables lead an elderly but very well dressed couple to the booth behind me and upon taking their coats I overheard her say.. 'She would put be off eating any food again' .. I didn't move.. surely she wasn't talking about me.. in my heart I knew… 'You think she would just have a salad.. the size of her' again I didn't move.. my friend was out of earshot and couldn't hear what was being said but knew from my face that something was up… In my head only these thoughts  'take the high road, you're a better person than she will ever be… don't let it get to you' but of course you do! You're human! As the waitress gave her the menu.. she asked if there was a salad on it.. and being a Sunday brunch kinda place it was breakfast type things or some specials on the board which we more lunch type dishes, toasted sandwiches… soup… normal brunchie type things… as the waitress explained to her that the menu changed at 12pm and there would then be salads on it.. she'd be happy to ask the chef to make her up a salad starter if that's what she wanted.. to which she replied.. 'oh its not for me.. its for her' pointing at me!! The waitress was dumbstruck and angrily said.. 'so you don't want a salad then, let me know when you're ready and I'll take your order, its VERY busy in here today'  and huffed off.. I still held my mouth.. and that's not easy for me.. but the straw that broke the camels back was when we asked for another pot of tea she spat out 'like she needs any more' ….I had too, I would have exploded! I turned round in my seat and asked her if she had a problem with me eating my breakfast and her smirk said it all.. she was after a reaction and I gave it to her.. so I just said 'I'm as entitled to sit here and eat my breakfast as anyone else and you really need to sort that mouth of yours out… perhaps this thing you're shacked up with might put up with you .. but someday someone will take grave offense and you won't be so lucky!' I then turned back and got my tea.. with the waitress giving me the knowing wink.. I was furious… she had no idea I'd spent 2 hours in the pool that morning and was actually, up until that point, feeling really good about me.. she had no idea I've lost over 4 stone… yet she thinks its OK to give a running commentary on my food and my size! Having failed with me .. she turned her attention to the 'foreign children'  and how noisy they were.. its Sunday.. morning.. not a 5 star restaurant at 8pm.. and they're children.. of course they're noisy! At that moment I realized.. it had nothing to do with me and my size.. she was out to get a reaction from anyone and once I was gone she wouldn't ever remember how hurtful she had been.. As we got up, I wished her a pleasant day and told her to be kinder to others as they'll only be kind in return .. and that maybe she should channel her negative energy into a new, more appropriate wardrobe for brunch! (i know I know but by that stage I was channeling my inner bitch!) .. The waitress came with the bill and as I waited for the laser card to process, she commented on how jealous she was of my wavy hair and how on nights out she spends ages trying to curl it .. I didn't have time to dry it in the pool so it was in its natural birds nest state.. and I replied how jealous I was of her straight hair.. the woman just tutted at our conversation and the girl said.. 'please don't listen to her.. she's just horrible.. a horrible person with a horrible attitude...' and I couldn't have agreed with her more..  we left the restaurant and I returned to my car tears welling up .. it wasn't so much what she had said but more the first time I've stood up for myself and instead of channeling that anger into binge eating.. I felt a little proud that for once I used my voice to speak out for me.. it was a big step... I hadn't caused a scene.. I hadn't run out thinking I was worthless and didn't deserve what everyone else did... I rose above it.. hard as it was... and continued with my day cause my day was important to ME!

I suppose what I'm saying is, don't let your emotions rule your food intake.. its easy to derail when you've got someone else to blame and use as your excuse… she could have sent me off the deep end but only if i let her and I didn't! She was just a bitter old woman who was out to annoy as many people as she could that day and I was just one in a long chain... and now looking back at it.. I kinda feel sad for her.. that's all she had to do with her bright sunny Sunday morning... 

Don't allow ANYONE control your eating! YOU are in charge..  Channel your anger into some punches at the gym.. a scream into a pillow.. whatever it takes to get it out of you… just not with food… it only numbs the pain but only temporarily! 

Aerobics.. yep and I don't mean in the Jane Fonda kinda way .. yep… cardio.. has to be done.. and getting your heart rate up at 60-85% of maximum heart rate regularly, is one of the best ways to keep your body fine tuned! It gets your metabolism going… gives you more energy.. helps with sleep patterns… and once you've finished..  you do feel good!  

"Aerobic" literally means "with oxygen" or "requiring oxygen." In contrast, "anaerobic" means "without oxygen."

Types of Aerobic Exercise
You should be able to sustain an aerobic exercise rhythm for many minutes or even hours. Oxygen gained from fast breathing converts glucose--or the carbohydrates you consume--and fat into energy. Rapid movement exercises including running, cycling, racquetball and vigorous dancing. 

Types of Anaerobic Exercise
When exercising anaerobically, you very quickly get out of breath and can only sustain rhythm for a matter of seconds. Anaerobic exercise involves contracting the muscles against heavy loads, which uses up their glycogen stores. Weight training, press ups and gym machines offering resistance are all sources of anaerobic exercise.

Some people use their activity points to give them a little cushion over the weekend etc.. I never use mine.. didn't have them to start with so nothing lost really.. Plus whats the point of exercising like mad to put it all back on!

Need more info on activity Propoints.. THIS <<< should answer most questions.. 

For those starting out or with an unjust.. Aqua fit is one of those great exercises that you can do and not feel really sweaty… It great for the joints.. and no pressure on your bones.. its all water based resistance and if you like the water you'll love it! The class I go to is a really mixed bag. some are there because they can't run about through injury.. some are there for the people watching.. but all are making a change to their health.. try it out.. Nothing to lose!

Surround yourself with people who are rocking it.. and firstly applaud them! Then when your turn comes, your fans with be there for you! When you surround yourself with cheerleaders you can't help but feel good about you and your journey... so if people at home/work aren't supportive.. join a facebook group.. add some WW twitter fans... make pals at your class.. the more positive energy you surround yourself with the more likely you are to succeed! I can personally say that since I've started this blog my journey has been more successful.. people want you to succeed and you want them to win at weight loss too! 


Self acceptance is SO important.. most of us on this journey loathe our bodies but if we don't love ourselves.. who else will love us... its not a selfish act to want to be a better you… in fact everyone benefits from a happier healthy you! Take the time out to look after yourself.. Life is busy.. and there's always something to do... but if someone says.. 'wow you're looking great' instead of putting yourself down with the usual.. 'ah not really sure I'm HUGE still...' beam out a big smile and say 'thanks.. I'm feeling it too!' taking care of you isn't a bad thing.. and sometimes it can be hard to accept the compliments that come with weight loss..  

This week I'm up half a pound and its all down to boldness! I drank my body weight in 80s cocktails for a friends birthday and whilst I'm still up I had the bestest time with two friends I've it was totally worth it! Check out my 'desperately seeking Doll' hair! Bananarama eat your heart out! 

Weigh in chart below.. you people are rocking it!
Doll x

Usual footnote of 'if I missed you let me know' x

M is for...


Possibly my second favourite subject in the whole wide world.. between Karaoke which I LOVE.. and my dirty little secret Poptastic disco I have in my car... YES I'm the one that you see in the traffic having a full on disco in the car.. so!?! Music is something that is emotionally charged... it can raise us up.. rev us up.. and remind us of something or someone and bring a tear to the eye.. *tangent* I'm going to Ennio Morricone in July and just listening to the music from the Mission gets me welling up! 

There's scientific proof that listening to music while you work out motivates you to train longer and harder because you're concentrating on the rhythm of the music rather than how difficult the exercise it!

So .. how to use this amazing gift to your advantage! A few nights ago a did a little twitter survey.. and personally asked all my fitness pals.. 'What song is a MUST on your work out track list?' A vast and varied response but all songs which would rev you up even if its just to get off your bum and hoover! 

Everything from Queen - I want to break free (which may mean from the treadmill!) to 'I'm sexy and I know it' LMFAO which just says the words in your ear that you really want to say out loud.. it spurs you on.. the fast beat.. that feeling that if you were in a club you'd be rocking it out! The right song can make a dull work out become your finest hour!

Thanks to my twitter pals, here's a selection of songs that get them all going .. so.. hop onto you tube, your iPod whatever gadget you have .. and get moving! You'll feel fantastic after it! I promise! And if you've got a song that gets you going please add it below!!! Its nice to mix it up!
Doll x

Top Tunes.... 
Alexandra Stan - Mr Saxobeat 
Ann Lee - Two Times
Annie Lennox - Little bird
Bastille - pompeii
Beyonce - Run The World, Love on top
Bill Conti - Gonna Fly Now ("Rocky" theme)
Bloc Party - Flux
Bressie - Breaking my Fall
Cascada - Glorious, Evacuate the dance-floor
Chemical Brothers - Galaxy Bounce
Christina Aguilera - Your Body (Legendado)
Curtis Mayfield - Move on Up
Daft punk - Robot rock, Stronger Faster Better Stronger, Get lucky  
Dan Balan - Chica Bomb
Dario G - Carnival De Paris 
David Guetta - Titanium, Wet Ft Snoop Dogg,
David Guetta feat Nicki Minaj - Turn Me On 
Destiny's Child - Jumpin' jumpin, Bootylicious, Survivor 
Ellie Goulding - Guns and Horses, Anything Could Happen 
Fatboy Slim - Right Here, Right Now 
Florence and the Machine - Shake it out
Florida - Good Feelin'
Gigi D'Agostino - La Passion
Girls Aloud - Something New
Jessie J - Domino
J Lo - On the Floor, Waiting for tonight
Katrina and the Waves - Walking On Sunshine
Katy Perry - California Gurls (Manhattan Clique Radio Edit)
Kelly Clarkson - Stronger
Kelly Rowland - Down for whatever, Work
Kylie - Timebomb
Lady Gaga - Born this way, Bad Romance
LMFAO - Sexy and I Know It 
Loreen - Euphoria
Melanie C - Think About It - 7th Heaven Mix
Milk & Sugar - Hey (nah nah nah)
Maroon 5 - Moves Like Jagger
N-Dubz - Morning star 
New Order - True Faith, Touched by the hand of God, Blue Monday
Pink - U + Ur Hand 
Queen - Don't Stop Me Now
Rage Against the Machine - Testify
Red Hot Chilli Peppers - Love Rollercoaster
Robbie Williams - Candy
Röyksopp - The Girl and the Robot
Sak Noel - Loca People
Scissor Sister - Shady Love, Only the Horses
Sebastian Ingrosso & Alesso - Calling (Lose My Mind) (Feat. Ryan Tedder)
Sonny J - Can't Stop Moving
St. Etinenne - Only love can break your heart
Sugababes - Hey Sexy
Swedish House Mafia - Antidote
Taio Cruz - Higher
Talking Heads - Cross-eyed and Painless
The Black Eyed Peas - Don't Stop The Party
The Saturdays - 30 Days, Notorious, All fired up
Timbaland - If We Ever Meet Again (feat. Katy Perry) feat. Britney Spears - Scream and Shout
Weather Girls - Its raining men!

M is for MOVE MORE!

Yes.. MOVE!

So.. stand up while you read this!!! Go on! Up you pop!!! We live in a world where everywhere we go a seat is available to us! We sit all the time! In the tram/bus, in your car, at the pub, watching TV, on your laptop tweeting, there's even seats in the chemists while you wait for your prescriptions!!! its all too easy to 'take the weight off your feet'! 

If you're starting out and exercise is a distant memory full of bad memories of PE in school, then take it slowly, its not a race … Put on your gear... open the front door.. and walk for 10 mins! Take a mental note of the markers too.. where did you get to after 10 mins? See the next telegraph pole....THAT's your next goal! Pass that marker the next time you walk and set a new one! Then turn around, you have to back walk home! There's your 20 mins of your daily aerobic exercise! 

Before you know it.. you'll be at the next lamppost .. past the postbox and another street further than you were on your first walk.. Build it up everyday.. and add some exercises whilst you do your chores about the house.. putting the kettle on? Stand and do squats until it boils! Get two tins of beans out of the cupboard and bicep curls until the ad break is over in Corrie! 

I know people from various classes who do funny little things but it WORKS for them.. one lady, carries the laundry upstairs one piece at a time.. but every pair of knickers and facecloth is a mini step class! 
Another lady, who's a self confessed soap queen, has the yellow pages (remember them!) and every ad break she stands up and steps up and down on it till Ken Barlow or Alfie appear on screen! Again, it sounds silly to us but its all exercise and it counts!

There's lots of little things you can do to:

Set yourself an alarm for every 30 mins to stand up and walk somewhere… the loo.. the front door and back.. round the block.. downstairs to the accounts department.. 

Predictable but true.. get off the bus a stop early! Park the car at the furthest point of the car park!

Try a pedometer for a few days.. when you see how few steps you take you'll want to up the anti a bit! 

Take your gossiping OUTSIDE.. you can have a good moan stomping around the park just as much as you can sitting in a coffee shop!

Join a club.. kickboxing, walking, hiking there's loads out there looking for new members! GO!

Dust off your golf clubs.. your old tennis racket… get out for a boogie and be the designated driver… get your bike out of the garage and MOVE!! Walk the dog.. no dog.. borrow one! 

And don't make excuses.. if you're stuck in the airport.. take a lap around the terminal. you'll be sitting in a plane soon enough!.. stuck in traffic.. treat yourself to a swim, sauna and steam!
No waiting for lifts.. up the stairs.. 

The most important thing is to do something you enjoy!

Since its all about the 'M's this week!  Here's someone i think is MAGNIFICENT!!! 

Someone I really admire and who, if any of you are here regularly is having a fantastic weight loss journey having lost 75lbs so far! Improving his health, moving all those pounds and is all about the running right now! He's becoming a hotty in the process! Yes its Mr. Q .... Check out his blog!!! 

Check out his fitness blog here! An inspiration! 

M is for...

Week two of the Smart for Summer challenge and man are you lot rocking it! I was down half a pound and whilst I was a little disappointed, I nearly rolled my eyes and did the 'ONLY' but once I'd typed up this post I was totally over myself! 

This week M is for 

How will you measure your goal? Don't just rely on the number on the scales. This about what you want to achieve with each goal you set, then find a tangible way to measure it! 

Take your measurements... physically! I know I'm always going on about it but your body will change as you lose weight and you'll be smaller in size even though the scale says otherwise.. so take out your measuring tape and do your chest, waist, hips, arms and thighs.. gals do the bust too.. and write them down and every month do it all again! You will be surprised!

Take those tight jeans out from the back of the wardrobe and try to beat them on! We all have THAT pair! Then have a good long look and out loud say..  'I will lose 10 pounds in 10 weeks and these will fit me then' and hang em up where they will taunt you every day because if you put them back in the wardrobe it's out of sight out of mind! Determine an amount of weight in and an amount of time otherwise its vague city!

The key to staying motivated is setting small sub-goals that you can work towards instead of one larger one. Aim for the next 7 lbs! A silver 7!  These stages of success allow for some recognition... some satisfaction and a sense of accomplishment.. 

I've lost half a stone, I can lose another half a stone! Mentally it sets a positive mindset and once you have that you're on a roll! Find someone who inspires you and stick with them.. to stay motivated you have to surround yourself with people who are motivated or want to motivate you!

For those of you who do attend a class… STAY AT IT! You've paid your money otherwise its a very expensive weighing scale. Sit down and give yourself the hour you deserve... talk to the person beside you…they're there for the very same reason.. don't pay €10 and walk out having learnt nothing!

They're not all Marjorie Dawes, I promise!!! 

For those who don't have a class.. get yourself a cheerleader! A friend, colleague, mum, dad, sister, brother, cousin, neighbour and tell them you're losing weight and you need a bit of cheering on, someone you know who will support you or you can just chat with when you're having a bad week ... and you'll be surprised at their reaction.. before you know it they'll be doing it too! 


Different from measurable! Portion control people ... Above is the same meal on four different size plates... see how much we eat with our eyes... and make sure you have the proportions correct... 

Half of your plate should be veggies! a quarter is carbs and the other quarter your proteins! 

A good guide is imagine a dinner plate for your greens and a side plate for the rest of your meal...

Have we all weighed out 60g of pasta and rice? no.. well prepare yourselves! You'll probably have a heart attack when you see how small the portions really are! Here's 60gs of brown rice and brown pasta dried and cooked! I've been known this amount of pasta whilst cooking dinner!! The teaspoon is to give you an idea of scale… and this is a normal size cereal bowl... 

wholemeal, dried, 1 medium portion 150g = 6 pp

wholemeal, cooked, 1 medium portion 150g = 6 pp

brown, dried, 1 medium portion 60g - 6 pp

brown, boiled, 1 medium portion 150g - 6 pp

Its easy to get heavy handed with the packets and guesstimate and even with cereals, a little extra can be that 1 PP that's holding you back and keeping you from losing! So grab the scales... get some cheapy freezer bags from Lidl or Aldi and portion out your rice and pasta.. you'll get used to seeing what it looks like and feeling how much it weighs.. its a really good exercise! I leave one of each sealed in my cupboard for when I get a little generous with myself!


Yep... no one is perfect... paws up.. we've all messed up! We all slip up because we're human! Point things wrong, hit the chipper after a cocktail or three.. hoover the last biccie and pretend it never happened.. the trick is to remember, there are 21 meals a week.. just because you screw up one.. doesn't mean you should give up!    

As over heard by Mr. Q this week - 
“Oh, I’ve already ruined my good eating today. I’ll just eat crap” is like saying “Oh, I dropped my phone on the floor. I’ll just smash it till it breaks.”


Many of you will know him from the challenges, he's my only male followers not to weigh in in secret.. but Mr. Q this week got his 75lb certificate!!! so standing ovation please!!! He's a true inspiration! AND doesn't he look AMAZING!!!! hubba hubba!

To maintain your muscles, you've got to do some strength training exercises 2 or three times a week... now there's no gym required.. these kind of exercises can be done with two tins of beans and a kitchen chair! I'll be putting up a full post on them during the week! But the basic 7 are... 

One-are rows
Push Ups
Shoulder press
Biceps curls
Kick backs 
and the dreaded Plank!

Standing at the kettle... during the ads of your favourite TV show.. you CAN fit them in..
Mmmmmore on these later this week! 


I'm always banging on about it but for years I didn't eat breakfast.. I just drank coffee till midday and was then starving and ate scones and other bold things thinking I wasn't doing any harm at all! Breakfast is the most important meal of the day... you're sick of hearing it but its true! Its breaking your fast... clue's in the name people! 

It gets your metabolism going and even if its only a piece of fruit, try to have SOMETHING! A smoothie is a good option too! WW are bringing out some new Breakfast Biccies which I'll be reviewing soon.. but there's lots of options.. a little fruit salad.. some wholemeal toast and nutella... hit up the breakfast page on here and try to have something!! Its a good habit to have and all successful slimmers swear by it! 


Lastly... memories.. some good.. some bad.. so what was it? or WHO was it? What made you step through the door.. and queue up behind a bunch of people all with the same goal of losing weight.. what was that push? Auntie Mary telling you 'sure you're lovely.. such a pretty face' … shame about the rest of you kinda glance! Those photos on facebook that you have NO control over! That skinny sibling who can hoover cream cakes and still be skinny... groan.. 

When you're about to give up.. REMEMBER... why did I start this... all those too tight clothes that don't fit .. the comments .. the looks.. that feeling of dread when you know the beach is coming and there's not enough sand to hide in! Don't let those emotions get you down.. channel them into positive feelings about your journey and how far you've come and how great you feel! 

All about 'M' this week... so stay tuned.. 

The weigh in post goes up every Friday morning so if you could post your losses here that would help... I think I've caught everyones but I don't want you to think I didn't add you for any other reason other than I missed it .. Weigh ins below.. the usual rules apply if I missed you ... please shout! I'm especially blonde today for some reason! 

Doll x

aaaannnnnddd finally ... S is for...

last day of the 'S'ssssss and I've just composed a list from all my lists and favs onto one..

Weigh in post will be up in the morning! One week done! 

Doll x

Not in any particular order... all things 'S"

Salami, thin slice = 1 pp
Salami 4 slices = 8 pp
Salmon: tinned pink 106g = 4 pp
Salmon: fillet, raw weight 130g = 6 pp
Salt and Pepper = 0 pp
Salsa, Tomato 1tbs = 0 pp
Salsa: Old El Paso just less than ½ jar 100g = 1 pp
Salsa: Old El Paso Thick n chunky hot 15g = 1 pp
Sardines: in brine, 120g = 5 pp
Sardines: in oil, drained, 120g = 7 pp
Sauce: Béarnaise ¼ cup, 63ml = 7pp
Sauce: Worcestershire up to 1 tbsp = 0 pp
Sauce: Hot Pepper = 0 pp
Sauce: Mustard up to 1 heaped tsp = 0 pp
Sauce: Mushroom ¼ cup, 63ml = 1 pp
Sauce: Soy Sauce up to 1 tbsp = 3 pp
Sauce: Thai Fish Sauce, up to 1 tbs = 0 pp
Sauce: Tomato Puree, up to 1 tbsp = 0 pp
Sauce: Tomato  / Ketchup 2tbsp, 30g = 1 pp
Sausage: Chorizo ½ regular 60g = 7 pp
Sausage: Thick beef sausage, 85g = 6 pp
Sausage: Thin beef sausage, 60g = 4 pp
Sausage: Thin pork sausage, 65g = 4 pp
Sausage: pork, 40g = 3 pp
Sausage: pork reduced-fat, 40 = 2 pp
Sausage: Vegetarian sausage, 90g = 2 pp
Sausage: (vegetarian) BBQ sausages,  Vegi delights- Sanitararium
Sausage: Thin chicken sausage, 55g = 3 pp
Sausage roll 1 individual, 140g = 11 pp
Sausage roll: party size  = 3 pp
Scampi, in breadcrumbs, 100g = 7 pp
Smoked salmon, 50g = 2 pp
Soy Sauce 3 tbsp = 1 pp
Steak: Regular fillet steak, 140g = 3 pp
Steak: Lean fillet, 140g = 3 pp
Steak: Rump, 140g = 3 pp
Steak: Lean sirloin, 150g = 4 pp
Steak: Lean rib eye, 120g = 3 pp
Stock: Veg, Beef or Chicken  - Oxo Cube • 0 pp
Sweet chilli sauce, 1tsp • 1 pp
Streaky Rasher = 2 pp
Salad cream light, 20g = 1 pp
Salmon, tinned pink, 106g: 4 fillet, raw weight 130g = 6 pp
Sardines: in brine, 120g: 5 in oil, drained 120g = 7 pp
Sausage, pork, 40 = 3 pp
Sausage, reduced-fat pork, 40g = 2 pp
Scampi, in breadcrumbs, 100g = 7 pp
Salted, roasted peanuts 25g = 4 pp
Skips = 2 pp
Salad cream light 20g/2tblsp = 1 pp
Sesame oil 1 tsp (5ml) = 1pp
Soy sauce 3 tbsp = 1pp
Smarties = 5 pp
Snack Shortcake = 6 pp
Snack Sandwich = 4 pp
Snack Wafer = 5 pp
Special K bars = 2 pp
Solero Exotic = 3 pp
Super split = 2 pp
Skimmed Milk (1/4 pint) = 1 pp 
Semi skimmed milk (142ml) = 2 pp

Steamed watercress & beansprouts = 0 pp
Sweet chill dipping sauce, 30g = 2 pp
Stir fried vegetables in oyster sauce - Pahd Pak Namman Hoi = 11 pp
Sweet & Sour Beef - Priaw Wahn Nuer = 15 pp
Sweet & Sour Chicken - Priaw Wahn Gai = 12 pp
Sweet & Sour Fish - Priaw Wahn Pla = 11 pp
Sweet & Sour Pork - Priaw Wahn Moo = 13 pp
Sweet & Sour Prawns - Priaw Whan Goong = 11 pp
Steamed rice - Khao Suay = 12 pp
Stir fried Rice Noodles with chicken - Phad See Lew Gai = 15 pp
Stir fried Rice Noodles with pork - Phad See Lew Moo = 20 pp
Sweet sticky rice with banana = 14 pp

Seaweed (deep fried) = 9 pp
Sesame prawn toasts = 3 pp (each)
Special chow mein = 9 pp
Special fried rice = 23 pp
Spring rolls = 9 pp (each) 
Sweet and sour chicken (balls or peking style) = 13 pp
Szechuan Prawn with Vegetables = 12 pp

Saag aloo = 8 pp
Stuff Paratha = 16 pp

Sausage & egg muffin = 11 pp
Sausage egg & cheese bagel = 15 pp
Sweet Chilli Dip = 2 pp

Spirits (Vodka, brandy, gin, rum whiskey) per 35ml (Irish pub measure) = 3pp 
Spirits (Vodka, brandy, gin, rum whiskey) per 25ml (UK pub measure) = 2pp 
Sherry per 50ml = 2pp
Schnappes per 35ml = 4pp 
Sex on the Beach = 8 pp
Strawberry Daiquiri = 4 pp
Screwdriver = 5 pp

Amoy Stir Fry Hoi Sin Sauce, Sachet 120g = 4 pp
Barbecue sauce, 2tbsp = 1 pp
Pesto sauce, 1 tbsp = 2 pp
Blue Dragon Thai sweet chilli dipping sauce 15ml = 1 pp
Blue Dragon Chow Mein Stir-Fry Sauce (60g sachet) = 1 pp
Blue Dragon Szechuan Tomato Stir Fry (60g Sachet) = 2 pp
Blue Dragon Szechuan stir fry sauce, Sachet 120g = 4 pp
Curry Paste, all types (50g) = 3 pp
Dolmio Slow Roasted Garlic Stir-in, 1x150g tub = 4 pp
Dolmio Carbonara Stir-in, 1x150g tub = 5 pp
Flippo Berio Classic Pesto (20g) = 3 pp
Geetas Bhuna sauce (half jar) = 5 pp
Jamie Olivers Thai Green Curry, 1 serving = 9 pp
Lloyd Grossman's thai green curry jar = 12 pp
Old El Paso Thick n chunky hot salsa (15g) = 1 pp
Patak’s Madras Curry Paste (20g) = 3 pp
Mint sauce 2tsp = 0 pp
Mint sauce 3-8tsp = 1 pp
Roma Passata (100ml) = 1 pp
Schwartz Pepper sauce, half a pack = 2 pp.
Sweet chilli sauce 1 tbsp = 1 pp
Uncle Ben's Medium Curry Sauce (full jar) = 10 pp 
Uncle Ben's Chilli Sauce (1/4 jar) = 2 pp
Uncle Bens Aromatic Sweet & Sour sachet 150g = 6 pp

S is for... SAUCY!

They can make ALL the difference to a meal .. I swear by my herbs and spices... and lots of them are very low in points, so add some flavour to your recipes with these bad boys!

The recipes below are from 'The Complete Kitchen' cookbook from Weight Watchers.. basic and easy to do!

Doll x

The ones you can buy... 

Amoy Stir Fry Hoi Sin Sauce, Sachet 120g = 4 pp
Barbecue sauce, 2tbsp = 1 pp
Pesto sauce, 1 tbsp = 2 pp
Blue Dragon Thai sweet chilli dipping sauce 15ml = 1 pp
Blue Dragon Chow Mein Stir-Fry Sauce (60g sachet) = 1 pp
Blue Dragon Szechuan Tomato Stir Fry (60g Sachet) = 2 pp
Blue Dragon Szechuan stir fry sauce, Sachet 120g = 4 pp
Curry Paste, all types (50g) = 3 pp
Dolmio Slow Roasted Garlic Stir-in, 1x150g tub = 4 pp
Dolmio Carbonara Stir-in, 1x150g tub = 5 pp
Flippo Berio Classic Pesto (20g) = 3 pp
Geetas Bhuna sauce (half jar) = 5 pp
Jamie Olivers Thai Green Curry, 1 serving = 9 pp
Lloyd Grossman's thai green curry jar = 12 pp
Old El Paso Thick n chunky hot salsa (15g) = 1 pp
Patak’s Madras Curry Paste (20g) = 3 pp
Mint sauce 2tsp = 0 pp
Mint sauce 3-8tsp = 1 pp
Roma Passata (100ml) = 1 pp
Schwartz Pepper sauce, half a pack = 2 pp.
Sweet chilli sauce 1 tbsp = 1 pp
Uncle Ben's Medium Curry Sauce (full jar) = 10 pp
Uncle Ben's Chilli Sauce (1/4 jar) = 2 pp
Uncle Bens Aromatic Sweet & Sour sachet 150g = 6 pp

Béarnaise ¼ cup, 63ml = 7pp
Worcestershire up to 1 tbsp = 0 pp
Hot Pepper = 0 pp
Mustard up to 1 heaped tsp = 0 pp
Mushroom ¼ cup, 63ml = 1 pp
Soy Sauce up to 1 tbsp = 3 pp
Thai Fish Sauce, up to 1 tbs = 0 pp
Tomato Puree, up to 1 tbsp = 0 pp
Tomato/Ketchup 2tbsp, 30g = 1 pp

Apple sauce
0 PP per serving
(if you user real sugar its 1PP per serving) 

Peel and core two cooking apples then slice them in a lidded pan. Add 4 tbsp of water and 2 tbsps of sugar (I use sugar free sweetener). Cover the pan and cook for 7-8 minutes, stirring once or twice until the apples have collapsed. Serve warm or cold. This makes enough for 6 servings. 

Tomato Sauce
0 PP per serving
Serves 4

400g of chopped tomatoes
1 Garlic clove crushed
1/2 tsp grated lemon zest
1/2 tease iced dry herbs
1 tsp of caster sugar
freshly ground black pepper

Pop all the ingredients into a lidded saucepan and bring to the boil. Cover and simmer for 10 minutes. Done! 

Oriental Stir Fry Sauce
3 PP for the recipe 2 PP per portion
Serves 2

1/2 tbsp cornflour
2 tbsps soy sauce
1 tbsp dry sherry
1 heaped tease of honey
1/2 inch of grated root ginger
1 garlic clove crushed
1/2 red chill, deseeded and diced

Blend the cornflour with 2 tbsp of cold water in a small bowl. Add the soy sauce, sherry and honey. Stir until blended then mix in the ginger, garlic and chilli. Add 150ml of cold water and it's ready to stir fry!  

Curry Sauce
6 PP for the recipe - 1 PP per portion
Serves 8

1 large onion
600ml veg stock
1.5 tbsp medium curry powder
2 garlic cloves crushed
1 inch of freshly grated root ginger
2 x 400g of chopped tomatoes
50g mango chutney

Place the onion in a lidded saucepan with 100ml of the stock, 
cover for 5 mins till the onion is soft. 
Stir in the curry powder, garlic and ginger. Cook for 2 - 3 minutes
Tip in the tomatoes and add the mango chutney and the remaining stock 
Bring to the boil and simmer for 15 minutes
If you like a smoother sauce, blend.

Simple white sauce
12 PP per recipe - 3 PP per portion
Serves 4

40g low fat spread
40 g plain flour
450ml skimmed milk
1 bay leaf

Put everything in a non stick pan, it doesn't look pretty but hold tight
Place over a medium/high heat and cook stirring ALL the time, it will get smooth
Continue till it thickens and is boiling then reduce and simmer for 2 minutes
Take the bay leaf out and ready to use!

Variations - 
If you want to lower the pro points value even further, omit the spread and blend a little of the milk with the sauce to start with and add a 1/4 of a stock cube again place on the heat while it thickens. This works out at 2 PP per serving

To make it cheesy - add 1/2 teaspoon of Dijon mustard, 40g of low fat cheese whilst its cooking and stir till melted.. 4 PP per serving!

Hot chocolate sauce
13 PP per recipe - 2 PP per portion
Serves 6

2 heaped tsp cocoa powder
1 tbsp cornflour
50g caster sugar
25 g plain chocolate chopped
1 tbsp creme fraiche

Mix the cocoa powder, cornflour and sugar in a non stick pan. 
Measure out 300ml of cold water in a jug then add 4 tbsp to the saucepan to make a paste, then gradually add the rest.

Place on a a medium heat and bring to the boil, stirring as it thickens
Simmer for 2 mins, then remove from the heat and stir in the chocolate and creme fraiche. Stir till its well blended. 

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