{"id":1336,"date":"2018-11-06T11:27:53","date_gmt":"2018-11-06T11:27:53","guid":{"rendered":"http:\/\/www.rahema.co.uk\/blog\/?p=1336"},"modified":"2018-11-14T11:14:47","modified_gmt":"2018-11-14T11:14:47","slug":"extra-easy-sp","status":"publish","type":"post","link":"https:\/\/www.rahema.co.uk\/blog\/extra-easy-sp\/","title":{"rendered":"Extra Easy SP"},"content":{"rendered":"<p><strong><span style=\"color: #800080;\">Please note: This post has been edited to reflect the changes Slimming World has announced this week.<\/span><\/strong><\/p>\n<p>Picture this, a weekend spent going over your syns limit, some may be worth the extra syns, others not so much. Then you remember weigh day is looming so you&#8217;re in\u00a0need of\u00a0a quick fix, hands up who turns to Extra Easy SP for a miracle\u00a0maintain or even a loss that week?<\/p>\n<p>Well, let me\u00a0tell you that this isn&#8217;t why this plan was designed! Extra Easy SP is not a quick fix to undo damage you have done, you might get lucky and maintain or even lose that week but realistically many of us do not. As a consultant I had a few disappointed members who after an over indulgent weekend or mid week event followed by the Extra Easy SP for a few days didn&#8217;t get the results they&#8217;d hoped for.<\/p>\n<p>I can assure you that when followed 100% without tweaking the plan and definitely not after going over your maximum syns over a day or more, it will give you the results you want.\u00a0The plan is\u00a0designed to re-boot your motivation if you&#8217;re struggling a bit,\u00a0it is perfect\u00a0for those\u00a0getting\u00a0closer to\u00a0target and are looking\u00a0to\u00a0shift those\u00a0last few pesky lbs or for those that may have a special occasion looming and are in need of a weight loss boost.<\/p>\n<p>If you are thinking of\u00a0giving\u00a0Extra Easy SP a go please bear in mind that this isn&#8217;t a plan\u00a0suitable for everyone. It is recommended that if you are mum-to-be, breastfeeding mum, 16-17 year old member, Free2Go young member, or have diabetes or kidney problems, you are expected to continue to follow Extra Easy every day or Free2Go if applicable. Extra Easy SP is not suitable for you to follow.<\/p>\n<p>If you&#8217;re a standard member and none of the above applies to you, then it is recommended that you follow Extra Easy SP for a week first. If you love the results you&#8217;re achieving, you can either:<\/p>\n<ul>\n<li>continue Extra Easy SP days, building in some standard\u00a0Extra Easy days to ensure you&#8217;re getting a well balanced diet<\/li>\n<\/ul>\n<p>or<\/p>\n<ul>\n<li>add another Healthy Extra &#8216;A&#8217; choice each day to ensure you&#8217;re getting plenty of calcium. If you prefer not to add an extra Healthy Extra &#8216;A&#8217; choice, you can have one regular size pot of yogurt instead<\/li>\n<\/ul>\n<p>So how does Extra Easy SP work? It&#8217;s simple! Before I explain\u00a0 I just want to point out that as a consultant\u00a0I would only have recommended this plan for those members that had grasped Extra Easy fully, if you&#8217;re not familiar with the basics of the plan then you may find this one a bit too restrictive. You can read more about the basics <a href=\"http:\/\/www.rahema.co.uk\/blog\/slimming-world-the-basics\/\">here<\/a>. If you are familiar with Extra Easy then this will be easy to understand.<\/p>\n<p>When choosing to follow Extra Easy SP, you will be ensuring that all your food choices contain an S (speed)\u00a0and P (protein)\u00a0symbol only. You will need to look into your food optimising book and familiarise yourself with your fave S and P foods. Planning will also be key to ensure you get the results you want.<\/p>\n<div id=\"attachment_1343\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-1343\" data-attachment-id=\"1343\" data-permalink=\"https:\/\/www.rahema.co.uk\/blog\/extra-easy-sp\/cheesyomelet\/\" data-orig-file=\"https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet.jpg\" data-orig-size=\"960,960\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Omelette filled with cherry tomatoes, beans, spring onions &#038; mushrooms\" data-image-description=\"&lt;p&gt;Omelette filled with cherry tomatoes, beans, spring onions &#038; mushrooms&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Omelette filled with cherry tomatoes, beans, spring onions &#038; mushrooms&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet-300x300.jpg\" data-large-file=\"https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet.jpg\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-1343\" src=\"http:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet-300x300.jpg\" alt=\"Omelette filled with cherry tomatoes, beans, spring onions &amp; mushrooms\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet-300x300.jpg 300w, https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet-150x150.jpg 150w, https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet-768x768.jpg 768w, https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet-816x816.jpg 816w, https:\/\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/11\/cheesyomelet.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-1343\" class=\"wp-caption-text\">Omelette filled with cherry tomatoes, beans, spring onions &amp; mushrooms<\/p><\/div>\n<h4>Step 1 &#8211;\u00a0Free Foods\u00a0(S and P Foods)<\/h4>\n<p>Speed foods are very low in energy density which means they have very few calories for their weight. You will need to fill at least half of your plate with Speed Free Foods. The more Speed foods you choose, the better the weight loss as you&#8217;ll be eating less calories! Look out for the Speed Free Foods in your food optimising book\u00a0with the S symbol next to them on the fruit and veg pages.<\/p>\n<p>Protein rich foods will satisfy your appetite and keep you feeling fuller for longer. The choices for P symbol foods include fish, lean meat and poultry, eggs, pulses and meat replacements. Look carefully over the pages 14-19 for those foods that contain the P symbol and aim to have half of your plate with these foods.<\/p>\n<p>On top of all the S and P foods you can eat, you can also use all the store cupboard staples listed on page 21 of the book freely and enjoy the drinks listed on page 23.<\/p>\n<h4>Step 2 &#8211; Healthy Extras<\/h4>\n<p>You can choose:<\/p>\n<ul>\n<li><strong>two\u00a0Healthy Extra &#8216;A&#8217; choice<\/strong><\/li>\n<\/ul>\n<p>and<\/p>\n<ul>\n<li><strong>one\u00a0Healthy Extra &#8216;B&#8217; choices<\/strong><\/li>\n<\/ul>\n<p>To power up your weight loss even more, look out for Speed Healthy Extra choices with an &#8216;S&#8217; symbol<\/p>\n<h4>Step 3 &#8211; Syns<\/h4>\n<p>Enjoy <strong>5-10<\/strong> syns as usual. These should not be used for foods that you&#8217;d have on Extra Easy. For example Pasta! We all know that plain, dried pasta is a free food but you can get varieties that contain syns (Pasta &amp; Sauce packets or Mug Shots etc). Please don&#8217;t use your syns on those! When following Extra Easy SP 100% your food should contain S and P symbols only and your syns should not contain any other free food element. Hope this makes sense!<\/p>\n<p>And that is all there is to the plan! You can get a food diary designed to help you when following Extra Easy SP from your consultant. I find the food diary is an essential tool as it will help you understand your eating pattern.<\/p>\n<p>You can also get a 7 day Extra Easy SP menu from the Slimming World website to give you some ideas or use the recipe books and magazines available in group to find your own fave recipes that you can enjoy when following this plan.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Please note: This post has been edited to reflect the changes Slimming World has announced this week. Picture this, a weekend spent going over your syns limit, some may be worth the extra syns, others not so much. Then you remember weigh day is looming so you&#8217;re in\u00a0need of\u00a0a quick fix, hands up who turns [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[5],"tags":[16,613,310,76,120,612,319,585,204,575,64,611,14,614,415,109,610],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p89etY-ly","jetpack-related-posts":[{"id":1013,"url":"https:\/\/www.rahema.co.uk\/blog\/chicken-fajitas\/","url_meta":{"origin":1336,"position":0},"title":"Chicken Fajitas","author":"Rahema","date":"November 14, 2017","format":false,"excerpt":"This is perfect if you have a fussy family like mine. My girls love this recipe as they get to add whatever they want in their wraps and always have fun trying to stuff it with as many fillings as they can! I use a Weight Watchers wrap for myself\u2026","rel":"","context":"In &quot;Recipes&quot;","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/11\/img_20171023_192522_9811170790894-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1351,"url":"https:\/\/www.rahema.co.uk\/blog\/slimming-world-changes\/","url_meta":{"origin":1336,"position":1},"title":"Slimming World Changes","author":"Rahema","date":"November 14, 2018","format":false,"excerpt":"By now you're probably aware that Slimming World has shared some exciting news that will take place at the end of the year\/ new year. I have posted below a copy of what has been shared. Remember you can find out more info about this from your SW consultant. He\/she\u2026","rel":"","context":"In &quot;Advice&quot;","block_context":{"text":"Advice","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/advice\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":756,"url":"https:\/\/www.rahema.co.uk\/blog\/carrot-lentil-soup\/","url_meta":{"origin":1336,"position":2},"title":"Carrot &#038; Lentil Soup","author":"Rahema","date":"April 18, 2017","format":false,"excerpt":"I've had this recipe saved in my scrapbook for a very long time, I can't remember where I got it from but it was online. I love the fact that it is super easy to make and it is perfect if you are following Extra Easy SP. Serves: 4 Syns:\u2026","rel":"","context":"In &quot;Recipes&quot;","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/04\/IMG_20170418_133240_220-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1047,"url":"https:\/\/www.rahema.co.uk\/blog\/minestrone-soup\/","url_meta":{"origin":1336,"position":3},"title":"Minestrone Soup","author":"Rahema","date":"January 7, 2018","format":false,"excerpt":"I came across this Jamie Oliver recipe the other day and thought I'd give it a go at making it Slimming World friendly. It was really easy to do and\u00a0very filling. This recipe would work really well if you are following Extra Easy SP, all you need to do is\u2026","rel":"","context":"In &quot;Recipes&quot;","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/01\/img_20180105_125142_714368838615-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":927,"url":"https:\/\/www.rahema.co.uk\/blog\/crustless-red-onion-and-courgette-quiche\/","url_meta":{"origin":1336,"position":4},"title":"Crustless Red Onion and Courgette Quiche","author":"Rahema","date":"July 18, 2017","format":false,"excerpt":"This is one recipe I haven't made in absolute ages! Mainly because I don't really buy courgettes but I was given a mahoosive courgette by one of my members that grows his own veggies in his allotment so the first thing that came to my mind was this easy to\u2026","rel":"","context":"In &quot;Recipes&quot;","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/07\/IMG_20170717_173839_212-7-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":896,"url":"https:\/\/www.rahema.co.uk\/blog\/lentil-chicken-soup\/","url_meta":{"origin":1336,"position":5},"title":"Lentil &#038; Chicken Soup","author":"Rahema","date":"June 16, 2017","format":false,"excerpt":"In one of my groups yesterday one of my lovely members mentioned chicken soup as one of\u00a0her family's favourite meal this week. I normally just make this Chicken & Noodle Soup but thought I'd try something different. She said she added a load of different veggies to it, chicken and\u2026","rel":"","context":"In &quot;Asian&quot;","block_context":{"text":"Asian","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/asian\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/06\/IMG_20170615_215134_033-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts\/1336"}],"collection":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=1336"}],"version-history":[{"count":10,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts\/1336\/revisions"}],"predecessor-version":[{"id":1348,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts\/1336\/revisions\/1348"}],"wp:attachment":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=1336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=1336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=1336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}