This page contains a Flash digital edition of a book.

How to control your eating after Christmas! Calories don’t control metabolism — hormones do. Calories don’t determine what type of weight you will lose and where you

may lose it from — hormones do. Calories have little influence over hunger, cravings, energy and mood — but hormones do. So how do you use this to change your eating habits, for good!

When you start off on a hormonal approach to fat loss, you realize that eating becomes a matter of eating more of the right things rather than less of anything. And because everyone is different, the right things can vary from person to person so you have to customize your plan so it works effectively for you.

Have you tried a ton of programs, and still can’t find the solution?

This is because most of us continue to take a calories-first approach rather than a hormones-first approach to diet change. The first step in a hormones-first approach is to begin eating not a lower calorie diet, but a smarter calorie diet. • Start by eating as much lean protein as you like, as many low-sugar fruits as you wish (e.g., apples, pears, berries), and unlimited amounts of non-starchy vegetables. • Then limit all starchy foods to no more than five to 15 bites at each of the three major meals (breakfast, lunch and dinner). • From there, learn to pay attention to how hungry you feel from meal to meal, what the strength and prevalence of your cravings are, and how much energy you have. • Then rank these sensations on a 1-to-10 scale, with 1 being low and 10 being high.

The ideal state is for hunger and cravings to both be less than 5, and for energy to be 6 or better. The HEC score (pronounced “heck” for hunger, energy and cravings).

If any one of these biofeedback sensations does not meet this criterion, the detective work continues. Starches may be adjusted up or down. Timing starches in the morning or post-workout may be considered. Fat and dairy foods may be increased, decreased or eliminated. Eating frequency may be adjusted. The goal is to eat in a way that balances these HEC sensations first. When you do, you know this way of eating can be maintained forever.

Once HEC is balanced, then it is time to see if you are losing fat. If you are successful, you have just found your fat-loss formula. If you are not, it is time to play detective again. You must once again adjust your diet accordingly. Meal frequency, fat content, starchy carbohydrate bites and other dietary parameters are adjusted until the inches begin to decrease. The ultimate goal is HEC balanced and fat loss achieved. This approach requires you being a detective, not a dieter.

When you are losing fat and HEC is balanced, you have found a lifestyle for body change that can be followed forever, rather than a diet you do temporarily. It is now time to assess calories. This is where people are very surprised. They often find that without even trying — and without the typical starvation response of a calories-first approach — they are naturally in a calorie deficit. Less frequently, they may find they are consuming more calories on average than they were previously. Either way, it does not matter because they are in a balanced metabolic state and losing weight. Calories are irrelevant.

1. Change your approach to eating more foods that suppress hunger, control cravings and elevate energy. We call these “fat-loss foods,” not because they have magic fat-burning

properties, but because they make it more likely you can achieve the two

requirements for fat loss — balanced hormones and a caloric deficit. 2. Measure your HEC score daily, and adjust your diet so that you achieve hunger and cravings consistently below 5 and energy

consistently above 6.

3. Measure fat loss. This is most easily accomplished by assessing inches lost, not pounds shed. If you are not losing fat, adjust your food approach while maintaining your HEC

score in the balanced zone. Be the detective, not the dieter. 4. When you have achieved a balanced HEC score and fat loss, you have found what I call your “metabolic effect.” Contribute to the history of Emmaus Mossley

Homelessness charity Emmaus Mossley is appealing for contributions from anyone who has had a connection to the charity over the past 20 years.

Did you help raise funds to kick start Emmaus Mossley? Were you a customer in their first shop on Manchester Road? Did you help out in the refurbishment and transformation of their Longlands Mill base? Have you volunteered at Emmaus?

If so, Emmaus Mossley is appealing for stories from friends, supporters, customers, past companions and volunteers, neighbours in Mossley and people who have helped to make the charity what it is today.

2017 marks the 20th anniversary of Emmaus Mossley and one of the projects they are working on this year is an in-depth history of the charity. This will be compiled and published in a book which will be available later in the year.

Frances Hirst, Chair of Emmaus Mossley, said: “If you have a recollection you would like to share then we would love to hear from you. This could be a fond memory you have, a piece about your involvement in the charity or a funny event that happened at Emmaus Mossley. At this stage we are open to any contribution you may have.”

Emmaus Mossley supports 26 formerly homeless people by providing them with a home and work in a community setting. The charity runs a social enterprise in Mossley, selling donated and upcycled furniture, household goods and vintage wares.

To submit your story please visit the Emmaus Mossley History Project online form at If you have any images you would also like to contribute please email them to with 'History Project' in the subject line.

Emmaus Mossley is also planning special birthday celebration events in March and September of this year. For more details visit


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72