Hi there everyone,

As you may or may not know the magic number for my weight loss programme is 28, as it takes about this number of times of doing something new for it to become a habit.

I have put together 28 steps to a better and happier life. Have a look through and see what you think;

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.

2. Sit in silence for at least 10 minutes each day.

3. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.

4. Play more games than you did in 2007.

5. Spend time with people over the age of 70 and under the age of 6.

6. Dream more while you are awake.

7. Eat more foods that grow on trees and plants and eat less food that is manufactured.

8. Drink  plenty of water.

9. Try to make at least three people smile each day.

10. Clear clutter from your house, your car, your desk and let new and flowing energy into your life.

11. Don't waste your precious energy on gossip, OR issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

12. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

13. Smile and laugh more. It will keep the NEGATIVE BLUES away.

14. Life isn't fair, but it's still good.

15. Life is too short to waste time hating anyone.

16. Don't take yourself so seriously. No one else does.

17. You don't have to win every argument. Agree to disagree.

18. Make peace with your past so it won't spoil the present.

19. Don't compare your life to others'. You have no idea what their journey is all about.

20. No one is in charge of your happiness except you.

21. What other people think of you is none of your business.

22. However good or bad a situation is, it will change.

23. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

24. Envy is a waste of time. You already have all you need.

25. The best is yet to come.

26. Each night before you go to bed complete the following statements: I am thankful for __________. Today I accomplished _________.

27. Remember that you are too blessed to be stressed.

28. Enjoy the ride. Remember this is not Disney World and you certainly don't want a fast pass. You only have one ride through life so make the most of it and enjoy the ride.   

Until next time, take good care,
Pete

I'm coming to London for a unique, one-off live stage event …. and you’re invited!
Click here save £50 and find out more!

Make 2008 the year that you finally break the habits that are holding you back, conquer your fears, smash through those limiting beliefs and learn the techniques to help you to create the life you want!

I'm working with The School of Personal & Professional Development who invite you to attend my amazing one day workshop called “SORT YOUR LIFE OUT”

I've already helped thousands of people to create the life they want, through television work (GMTV's resident Life Coach and motivator for the past 6 years), working with sport stars (Ronnie O’Sullivan, Sally Gunnell, Ellen Macarthur, Arsenal Football Club) and corporate seminars (IBM, Royal Bank of Scotland, BAA, Thomas Cook). Now I'm teaching these same techniques and principles in Central London on 21st June – at a price that only just covers my expenses!

Admission is normally £99 +VAT for the day, but if you register before 12th May you can snap up one of our specially reserved half-price tickets …. Just £49 +VAT! At this price, I'm only looking to cover my venue costs. This has to be the most valuable seminar that anyone could attend if they really want to make 2008 a year to remember.

Click here to save £50 and book your place!

If you get a chance and want to see me on TV then check me out on Tuesday night on Channel 4 at 9:00pm, on the last of a six part series called. The Diets That Time Forgot.

Many people don't realize that diets are not a recent invention and  in this unique historic experiment, nine volunteers spent 24 days testing the weight loss diets and fitness regimes that were popular in the late Victorian and Edwardian periods and the 'roaring' Twenties.

This six-part series examined which plan worked best. Is it the Banting diet, first published in 1863, the 'chew chew' diet of the early 1900s, or the first calorie counting Lulu diet, one of the best selling non-fiction publications of the 1920s? Tune in and see how they got on and how much weight they lost.

I work with the volunteers during the last few days of this unique experiment. I show them how to use the power of mind and hypnosis techniques.

Hi there to you all,

There seems to be lots of people out there at the moment that are feeling under the weather so I want to suggest something to get you fighting fit as soon as possible; Chicken Soup.

I love chicken soup and it's one of the first things I ever remember eating, especially if I wasn't feel well. I love it especially when it's home made or even better made by my mum. It's nutritious, easy to make and delicious.

My mum used to go on about the healing powers of chicken soup and often referred to it as Jewish penicillin. But is it really an effective cure for the common cold?

Dr Stephen Rennard, a specialist in pulmonary medicine, put his wife's grandmother's recipe to the test. He concluded that chicken soup inhibits inflammation of the cells in the nasal passage, reducing the symptoms of a cold. Chicken soup also contains an amino acid that is similar to a drug used to treat some respiratory infections. Other doctors say that most soups promotes mucus secretions that "soothe sore throats and coughs, and trap bacteria".

What seems probable, however, is that while chicken soup doesn't cure a cold, it may alleviate some of the annoying symptoms that accompany a bug. At worst, the soup provides a hot, comforting meal and rehydration. So slurp up when you're feeling a little under the weather or you want a good comforting meal :)

So, I asked my mum to share with all of you, her very own recipe for chicken soup. Take it away mummy...

My Mum's Chicken Soup

Ingredients

• Chicken: You can use a fat boiling chicken or packets of chicken wings or drumsticks and/or a whole roasting chicken.
• 2 large onions, quartered, with the skins left on (helps to colour the soup)
• 2 carrots in chunks
• 1 leek, sliced
• Celery stalks & leaves cut in large slices
• Parsley
• 2 bay leaves
• Salt and pepper

• Turnips and/or parsnips
• Sliced fresh ginger
• Some strands of saffron (again helps to colour the soup)
• A very small piece of shin of beef (ask your butcher) - this seems to give a "kick" to the final product
  

I do vary the recipe according to what I have in the house at the time and how I feel when I'm buying the ingredients.  In this way, it never tastes the same - they say variety is the spice of life and I enjoy tasting the different ways that the soup turns out !

Put the chicken (and beef if used) in a large pot and add water to cover plus a bit more.  Bring to the boil and remove any scum.  Then add the vegetables and seasoning.  Simmer, covered, on a very low heat for 2 1/2 hours, adding water if necessary.

If you are using a whole chicken, lift it out after about an hour, remove the meat so as not to overcook it and keep it moistened with a little soup for a second course.  Return the carcass and bones to the pot and continue cooking for another hour or so.  If you are using a boiling chicken, it needs at least two hours' cooking.

Strain the soup.  If you want to remove the fat floating on the top, you can mop it up with kitchen paper or make the soup a day ahead and keep it covered in the fridge, then skim off the congealed fat with a spoon.  Serve very hot, sprinkled if you like, with a little finely chopped parsley.

And if you really want excitement - try these:

Matzo Balls

• 2 eggs separated
• 75g. (3 oz.) medium matzo meal (most supermarkets stock this)
• Salt
  

Beat the egg whites stiff.  Fold in the lightly beaten yolks, then the matzo meal and salt, and continue to mix gently until amalgamated.  Chill, covered for 30 minutes.  Then roll into 2 cm (3/4 inch) balls and drop into plenty of boiling, salted water.  Simmer for about 20 minutes.  You will see them swell and rise to the top of the pan.  Just before serving, heat them up, then lift them out and drop them into the boiling soup.  If you try to cook the matzo balls in the soup rather than the water, they will soak up the soup and you will end up with far less soup than you had before !

Or you could buy a packet of Matzo Ball mix from a delicatessen or kosher grocer - then all you have to do is follow the instructions on the packet.

ENJOY!

It’s was the London marathon on Sunday and I was listening to the commentary on the radio. Did you know that the first one was 100 years ago and was run in London? Did you also know that the finishing time was around 2 hours 50 minutes. Last year at the London marathon, over 500 hundred people beat that time. It’s interesting how records get broken and people manage to do things that some people said where not possible. With a will to achieve and a desire to succeed anything is possible!

So can you break your own records and achieve what you want? Can you become slimmer, fitter and healthier? Can you break the habits that have held you back in the past? Of course you can, but always remember that you might need to be patient and you might make a few mistakes along the way. Stay positive, be happy and enjoy the journey.

THE AVERAGE BRIT SPENDS 5 ½ MONTHS IN THEIR LIFETIME WORRYING ABOUT THEIR SNACKING HABITS!

I was recently asked to be a spokesman for The Fair Trade Nut Company. They wanted me to comment on their research that reveals Britain is a nation of ‘underground snackers'. The research shows that the average Brit spends an astonishing five and a half months in their lifetime worrying about these ‘indulgences’.

Snacking has become a well-hidden secret for the nation with nearly one in two (49%) of respondents admitting that they consciously choose to eat between meals when no one else is around. More than a quarter (27%) go a step further to conceal their covert snacking by hiding wrappers from loved ones.

It seems as a nation we have cause to worry; over two thirds of UK adults admit to regularly helping themselves to crisps, biscuits and chocolate between meals. The majority (84%) snack once or twice a day but a very peckish 12% snack three or more times a day.

Despite all the worrying and secrecy, snacking makes just a quarter of people happy, 32% said their between meal treats made them feel instantly guilty, a further 23% said it made them feel naughty.

It appears that the healthy eating messages we all see and read every day haven’t had the required effect. They have sent the average snacker underground, sneakily eating when no one is around with some even stashing their wrappers out of sight, rather than encouraging us towards healthier eating habits. The underground snackers make it even worse for themselves by worrying themselves silly about their diet. The truth is; there is nothing wrong with having a couple of snacks a day. But, if people want to lose weight and eat healthier then more of these snacks need to be a healthy protein-based snack like nuts, seeds, or fresh/dried fruit. By replacing your un-healthy snacks you’re giving your body an excellent nutritious boost between meals, which keeps you alert and energized, rather than the super-high followed by an energy-slump that you get from eating snacks that are loaded with calories, are often processed (packed full of nasties), and will spike your blood sugar levels.

The research highlighted that the main trigger to snacking is not hunger but boredom – nationally 51% of respondents claimed they reach for a quick bite when tedium gets the better of them.

It’s important to eat when you are hungry and not go for long periods without eating foods, as this causes our blood sugar levels to drop and our bodies then desire instant energy. These quick energy foods including; fizzy drinks, cakes, chocolates and crisps are so readily available and just too easy-to-grab in times of need. I suggest that you carry with you, or have to hand, snacks that will keep you satisfied and give you good energy and nutrients when you need them. I keep a mixture of nuts, seeds, and dried fruit in a little plastic container in my car and in my bag, and I always make sure I keep it topped up.

Remember to only eat small amounts of nuts at one time as they tend be high in fat. Also it’s best to go for the unsalted and un-roasted variety.

What's in your snack stash? Or do you admit to being an unhealthy 'underground snacker'?
And what about in the US? - Surely you're a bit more chilled-out about this sort of thing? Or not?

Bit of a treat today, we have a Guest Post from Ali Hale of theofficediet.com - Healthy Living for Busy People. Ali is really inspiring, here she's broken a 'day in the office' down to certain 'trigger-times', I hope you enjoy reading this... If you do, please leave a comment for Ali at the bottom. Thanks

For many of us who work in desk-based jobs, it can be all too easy for our diet to be derailed before we’ve even noticed. Whether it’s those delicious cupcakes that the “birthday boy” in your office brought in, or the buffet lunch laid on for a meeting, working life can undermine even the best of intentions.

There are various times in the day, though, where things seem most prone to going wrong … and if you plan ahead, you can easily cope with them.

8.00am - Skipping breakfast
Have you ever hit “snooze” on the alarm, snuggled back down under the duvet, and drifted back into blissful sleep … only to jolt awake at 8am, needing to be washed, dressed and en route to work by 8.10? Usually, the easiest thing to cut from your morning routine is breakfast.

Skipping eating in the morning, though, means your metabolism gets off to a sluggish start – and being hungry will make that doughnut shop on the way to work much more tempting…

11.00am – Mid-morning snack from the vending machine
By the time you’ve been at work for a couple of hours, stress may have kicked in. That snippy email from a customer, or your boss suddenly dumping a huge project in your in-tray, can make you seek out the nearest vending machine for some chocolate-coated comfort

If you’re feeling the pressure mounting up, take a short break from your desk. Walk to the water cooler, not the nearest snack-source, and get yourself a cold glass of water. Or head over to talk to a colleague who’ll be able to help you gain some perspective.

1.00pm – Buffet lunch at a meeting
Sometimes, you manage the perfect morning: a healthy yet satisfying breakfast, a virtuous apple for a snack … then a buffet table faces you at lunchtime. If you’re anything like me, you’ll find that the siren call of “FREE FOOD, FREE FOOD” overrides more sensible thoughts like “Do I really want to eat that, though?” and “What would be a reasonably low-fat option?”

Through somewhat gluttonous experience, I’ve found that the best ways to deal with free buffet lunches are:

• Fill half of your plate with crudités or fruit.
• Just go for the things you really like the look of. There’s no rule saying you have to try one of everything.
• Stop after a single plateful – no “I’ll just have another of these little things…”
• Eat slowly: take your time over the meal and chat to people.

4.00pm – The afternoon energy slump
Few of us are at our most productive during the last hour of the working day. It can be very tempting to have a yawn, a stretch, a quick check of Facebook … and a sugary snack for an energy boost. If you’re genuinely hungry, try a cereal bar, a couple of pieces of fruit, or a small sandwich. If you’re just tired, a mug of tea or coffee will perk you up – if you want to cut your caffeine intake, there are lots of tasty herbal teas around.

7.00pm – Too tired to cook
When the last thing you want to do after work is cook an elaborate meal, it can be tempting to phone for a pizza or Chinese. Most of us have busy lives and don’t want to spend hours in the evenings preparing food. I’ve found that it helps immensely to plan ahead: agree with your flatmates or partner who’ll cook on which weeknights, working around your schedules. Decide what you’ll make in advance, and ensure you pop to the shops at the weekend or on the way home to work for any ingredients needed.

If you have plenty of time at the weekend, cook double portions and freeze half -- you’ll have a quick weekday supper that just needs heating up, at much lower cost and higher quality than pre-packaged ready meals.

Hi there,

So lately I've noticed a lot of people who are following the petecohen.tv program are having great success using  Tool 3 - the Relaxation & Transformation MP3...

"I am still finding the MP3 tool is working the best for me"

"The MP3 is great. At the end I feel wonderful"

 "The relaxation MP3 helps me keep my stress levels down and increase my belief in my ability to keep losing weight."

"Pete is right about the MP3 - it does relax me and makes me feel more positive."

"I can't believe how much better the relaxation and transformation mp3 makes me feel. I am eaten better and feeling great"

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