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Hello <<First Name>>  Rosemary Conley CBE

I write this with great happiness in my heart because I have had my hair cut and my roots touched up! Yes. I ventured into town to my hairdressers and then, for the first time in a year (I have been shielding) I went on a shopping trip. It was really, really exciting. I loved the sense of happiness in the air and the staff in the shops were so pleased to be there, ready to help and serve.  We all kept our distance and the whole experience was a positive one.  

Maybe the last year has taught us to appreciate life. I found myself not rushing around as I used to – nor was anyone else. There was an unspoken sense that we are all really glad to be here - a sense that we are appreciating our wellness because we had ‘survived’. Before the pandemic, we just took life for granted. Now we realise how precious life is, and that has to be a good thing.

So, what can we do to stay well? The answer is not difficult or complicated. Getting our weight to a healthy level, eating healthily and exercising regularly creates the golden key to unlocking our very best chance of living longer, healthier and happier. No one else can do it for us and it is totally within our control, but….and it’s a big but……, we have to want to do it. We have to have the right mindset. And, hopefully, that’s what our website will help and encourage you to do. 
Weekly Challenge

Take a good look at yourself:
  • Are you overweight?
  • Are you eating healthily?
  • Are you exercising enough?
The following videos will help you get yourself on track.
HOW TO LOSE WEIGHT    I explain the simple science of weight loss and weight gain.
THE EATING PLAN    Provides the perfect pathway to healthy eating into the future.
BOOSTING IMMUNITY   I explain the principles of The 28-Day Immunity Plan.

1. Going for a 30-minute walk every day is a brilliant habit to create.
2. Mary’s four-week IMMUNITY PLAN WORKOUT programme will give you tremendous benefits to your strength.
If you need to find some motivation watch the VIDEO INTERVIEW WITH MY TRIALISTS who followed The 28-Day Immunity Plan. They improved their health and wellbeing in just 28 days, and if they can do it so can you!

For those of you already following the IMMUNITY PLAN WORKOUT programme, you are now on Week 4 which is a strength and fitness workout that is extremely effective. Remember, the stronger our muscles, the higher our rate of burning calories every day, so working on developing strong muscles is well worth the effort.

Police Trial

This week, Mary Morris and I spent a wonderful hour online with the Diet Trial Team from Leicestershire Police. They have been running a trial with a team of their officers looking to improve their health and wellbeing. Amazingly, 36 out of the original 40 who signed up for the challenge have completed The 28-Day Immunity Plan, and have enjoyed remarkable results. The average weight loss in 28 days was 10½ lbs and the health benefits have been amazing. As well as weight loss, they have reported improved sleep, increased energy, relief of the symptoms of ‘Restless Legs Syndrome’, plus a general sense of wellness. Some of them are even having to be issued with smaller uniforms already!

At the start of the trial, volunteers were asked to give a rating out of 10 to their sense of wellbeing. The average score at the beginning was just 4/10 but after 28 days, the average wellness rating had risen to an incredible score of 9/10! Words such a fitter, healthier, happier were used to sum up their experience.

Mary and I are meeting with them each month to help keep them motivated to keep on track and continue with their lifestyle change. Little did we know that when Mary and I set about writing the book last year it would achieve such remarkable success. We could not be more delighted.

Coming Soon….

This week I had a fun recording day with an Orthopaedic Surgeon talking about foot health and arthritis. I also recorded several videos on motivation as getting ourselves in the right mindset to lose weight, get fitter or improve our wellbeing is key to our happiness. Once the videos have been edited they will be uploaded onto the ORTHOPAEDIC SURGERY section of the website so look out for those in the coming weeks.

Also... We are just awaiting the delivery of more recipe books which will soon be available in our ONLINE SHOP. We will have more copies of the sell-out Low Fat Vegetarian Recipes and also a book we haven't had before - My Kitchen Table: 100 Great Low-Fat Recipes

Recipe of the Week

Here is another recipe I've found in response to an ASK ROSEMARY question. Patricia asked, "I had a little recipe booklet from a class a long time ago and it had a recipe for Turkey Stroganoff, I used to make it all the time and everyone loved it. I have lost the book and can’t remember the recipe.  Can you help?"

I managed to track down the recipe in my Step-by-Step Low-Fat Cookbook from 2005. We have added it to the RECIPE PAGE on the website. There is nothing like a recipe that is well-loved and personally recommended, and here it is:

Serves four
Per serving: 280 calories, 3.4g fat (excluding rice or salad)
Prep time 30 mins
Cook time 15 mins
450g lean cooked turkey flesh, cut into strips
1 medium onion, chopped
1 red pepper, seeded and diced
2 garlic cloves, crushed
300ml chicken stock or use a stockpot
1 tbsp plain flour
150ml Madeira (or Marsala) wine
225g small chestnut mushrooms, sliced
2 tsp Dijon mustard
300ml fat-free thick live yogurt
2 tbsp chopped fresh parsley
freshly ground black pepper
pinch of paprika to dust
4 lemon wedges to garnish (optional)
  1. Preheat a non-stick frying pan or wok. Spray with a little rapeseed oil to coat the pan and add the cooked turkey and the onion. Dry-fry for 2–3 minutes until the onion starts to soften.
  2. Add the red pepper and garlic and cook for a further minute.
  3. Add 2–3 tbsp of the stock and sprinkle the flour over. Mix well with a wooden spoon and ‘cook out’ the flour for 1 minute.
  4. Add the remaining stock and the Madeira wine, stirring continuously. Add the mushrooms, stir in the mustard and cook for a further 2–3 minutes.
  5. Remove the pan from the heat completely and stir in the live yogurt and parsley.
  6. Check the seasoning, dust with paprika and garnish with lemon wedges and serve immediately with boiled basmati rice or a salad.

This dish is not suitable for freezing

And finally... 

Did you know... If you ate two digestive biscuits every day, in addition to your normal eating pattern, you would gain over a stone in weight in a year!
and...  Onions, leeks and garlic are great for boosting immunity and for your gut – plus they are low in fat and calories!

So all you need to do.... is have an onion with your cup of tea every day!  
As we welcome the first day of May on Saturday, I hope you enjoy the May Day Bank Holiday on Monday. Stay safe, stay healthy and enjoy being you.

With love,
Rosemary Conley CBE DL


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