I can be flakey. Lots of people can. But when it comes to exercise, being flakey is just not going to work. Not as a regular fixture.
Let's first of all discount what I call 'lead legs' syndrome. You eat well, feel rested and be looking forward/feeling like exercising. Then when you get out on the road or in the gym it JUST ISN'T HAPPENING. I experienced it yesterday. The sun was out, and I felt a run would be great - but after that initial half a mile it didn't get any easier and after the first mile I had to accept this was just going to be one of those runs that was long, slow and very unsatisfying. Couple of things you can do here. Do what I did - run slow and just FINISH. You are still exercising after all! I did a few extra sit ups afterwards to make myself feel a little worked out. You can also take it down to a really fast power walk when your legs feel like lead. If that doesn't appeal - change it up. Try lunges, sidesteps, bottom kicks and high knees alternatively with jogging or fast walking. Just don't give up. If 'lead legs' happens in the gym, do something else that day. Stay off the heavy weights and running machine and use the elliptical or bike and do some core instead.
BTW - Lead leg days should only be an occasional problem. If every time you work out it is really too hard then look at your diet or the amount of sleep you are getting.
OK that is lead legs out of the way... I just wanted to talk a little mind game I have worked out that gives me a good satisfying gym session. I am (by a mile) never the fittest and best looking person in the gym. When I workout I go bright red and sweat like a pig. I envy people with better bodies, better fitness and the ability to look better then me when they work out. I am sure many of you are the same. Particularly if you are overweight. But what I can do - is work out smarter and harder then them. Its very satisfying - try it next time you go to the gym. Workout HARDER. If you are going to get red and sweaty, DO IT HARD. For me it's a matter or making sure people know I am working on this body I have got. More importantly there is something REALLY satisfying about that SMUG feeling you can have over other people in the gym who aren't working out and burning calories as hard as you. I use it as my motivation. I smugly pity the girl who spends an hour on the cross trainer with a magazine, lazily rocking back and forth burning probably 200 calories max. Why bother? I think. I get great satisfaction out of working my weight circuits in a fast exhausting rotation while all the men pose and rest for about 6 minutes between each set. Muppets. Don't they know anything about raising their heart rate too while they tone their muscles? Working out HARD also means I am IN AND OUT in 45/50 minutes and I know that in that time I have done some serious work, and sometimes I know no-one in that gym was working harder then me. It's very satisfying. Try is next time you go to a public place to work out. Works in a swimming pool too.
If what I've just described above isn't going to work for you in terms of motivation, then just set yourself this challenge.
"Today I am going to be in the gym for 1 hour. That is ONE hour in my day devoted to myself, my health, my mood and my body. I promise to work as hard as I can for that 50 minutes and leave the gym satisfied I have worked out to the best of my ability" You'll be surprised how satisfying a feeling sticking to that pledge feels.
Happy workouts!!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
ROSIE - Bingo Wings time!!! Top Tricep Tips!
Apologies in advance, boys, but this blog is probably solely for the ladies! It’s no myth… hit 30 and those bingo wings appear with a vengeance – I’m shocked that it’s happened to me! However, before I continue it’s important to remember – YOU CANNOT SPOT REDUCE ANY AREA OF YOUR BODY. Muscles and tone will only appear when the layer of fat on top is decreased; that can only happen through calorie burning. However, incorporating resistance exercises with your high intensity cardio work is the winning equation to build muscle and get toned.
Triceps are a relatively small muscle, when you work them they should burn. The best way to work any muscle is to failure: this means you could not perform one more repetition with good form. Read on for some stunning exercises to work those triceps, and yes, feel the burn!
Tricep dip
That old chestnut, it’s still the best! Sit on a step, bench, sofa, chair, whatever (it needs to be relatively high), hands close to your bottom. Drop your bottom off the bench down towards the floor. Make sure your elbows bend and you DON’T drop forward (that’s cheating!). Keep the elbows in tight, not splayed outwards. To make harder – take your legs straighter. Even a couple of inches makes a big difference. Harder still, put your feet on an object the same height as the bench your hands are on. Add weight by popping any weight on your lap. Repeat 2 x 15.
Tricep extension
Some say you shouldn’t do this exercise double handed, I disagree. You decide and do what’s best for you! Grab a heavy weight in both hands (I use 5 kgs but am not v strong), take the weight straight above your head. Keeping your ELBOWS FIXED, drop the weight down behind your head so the elbows are bent. Bring the weight back up straight and repeat. Ensure the only part that is moving is the forearms. Repeat 2 x 12 but remember what I said about the weight – it should be heavy enough for you to achieve failure by the last rep of each set.
Tricep press
This is a press up, just performed in a way that it favours the triceps. Get into a press up position but put your hands together, forming an “A” with your fingers and thumbs. Remember, get as low as you can, don’t cheat! If you can’t do a full press up, get on your knees and do it but remember your body should be in a straight line from knees to shoulders, no bottoms sticking in the air. Repeat… as many as you can x 2 sets!
To be honest, these are my favourite three tricep exercises. I may well do more in the future but these should keep you going. Incorporate them into your resistance regime – if you do them one after another then you really will be working them hard!
Triceps are a relatively small muscle, when you work them they should burn. The best way to work any muscle is to failure: this means you could not perform one more repetition with good form. Read on for some stunning exercises to work those triceps, and yes, feel the burn!
Tricep dip
That old chestnut, it’s still the best! Sit on a step, bench, sofa, chair, whatever (it needs to be relatively high), hands close to your bottom. Drop your bottom off the bench down towards the floor. Make sure your elbows bend and you DON’T drop forward (that’s cheating!). Keep the elbows in tight, not splayed outwards. To make harder – take your legs straighter. Even a couple of inches makes a big difference. Harder still, put your feet on an object the same height as the bench your hands are on. Add weight by popping any weight on your lap. Repeat 2 x 15.
Tricep extension
Some say you shouldn’t do this exercise double handed, I disagree. You decide and do what’s best for you! Grab a heavy weight in both hands (I use 5 kgs but am not v strong), take the weight straight above your head. Keeping your ELBOWS FIXED, drop the weight down behind your head so the elbows are bent. Bring the weight back up straight and repeat. Ensure the only part that is moving is the forearms. Repeat 2 x 12 but remember what I said about the weight – it should be heavy enough for you to achieve failure by the last rep of each set.
Tricep press
This is a press up, just performed in a way that it favours the triceps. Get into a press up position but put your hands together, forming an “A” with your fingers and thumbs. Remember, get as low as you can, don’t cheat! If you can’t do a full press up, get on your knees and do it but remember your body should be in a straight line from knees to shoulders, no bottoms sticking in the air. Repeat… as many as you can x 2 sets!
To be honest, these are my favourite three tricep exercises. I may well do more in the future but these should keep you going. Incorporate them into your resistance regime – if you do them one after another then you really will be working them hard!
Sunday, March 28, 2010
ZAR - 'Healthy' foods to watch out for!
When you make an effort to eat healthy, there are foods which we all know are bad for us - deep fried foods, chocolate, chips, biscuits etc and we determinedly stay away from these. But did you know that there are also healthy foods which and other incidental items which you might not think about in terms of being necessarily bad for you.
In this bracket I put
Dried fruit - if you love this, it's because it's sweet and extremely high in carbs. A 40g snack box of dried apricots is 18g of carbs and one small 40g box of sultanas is 26g carbs. Have some by all means but bear in mind the quantities. Bear in mind also that a fresh apricot (50g) is about 4g carbs. Dried fruit is basically little bags of sugar.
Nuts - these are undoubtedly good for you due to the facts that they're high in protein and have good oils in them. Unfortunatley, this makes them also very high in fat. 25g almonds for example will be 14g fats which could be almost one third to half what you need in a day.
Avocado - These are so good for you as they are a natural source of good fats. Limit yourself to 1/4 of a fruit - this is 8g of fat and all you need in one sitting of avocado. In this case a little goes along way whether you're having it on toast or in a salad.
Wraps - This is still carbohydrate! Famously, my claim that I didn't really eat carbs before I knew what they actually were, included wraps. They might be better for you because they will probably make you feel less full and bloated. They are also approx 1/3 less carbs than say a sandwich or roll and even less that a turkish roll. The wraps I use at ZarBar have 40g of carbs in each one.
Bananas - these are a real one to watch. Don't get me wrong, they are good but just consider one large banana (approx 250g) will produce about 165g of edible flesh which contains almost 40g carbs. This is alot if you're not going to burn it off. Especially one to avoid eating in the evening for example. They are toted as a food high in potassium, which they are, but so are many other foods. Apricots, carrots, fish and pulses to name a few of the best. Potassium, I have learnt, is essential for the function of our brains and nerves - huh, who knew?
Cereals - As you know, I'm a firm believer in eating breakfast, God only knows what kind of person I'd be without it. As a rule, I think that in terms of cereal, the simpler the better. Anything called clusters or honey or magic should ring alarm bells. Equally, watch out for muesli and granola. These are the kind of cereals you should be aiming for but if they have a lot of dried fruit or honey in them they will of course be higher in carbs. That said, brekkie is the time to hit the carbs, you need it for a good energy boost for the day and you also have all day to burn it off. Personally, I have either porridge or weetbix and muesli or granola as a treat (I'm so exciting!)
Drinks - I've said this before, don't drink your calories. You would be shocked at how many you consumed in just one day in drinks alone. This includes soft drinks, tea, coffee, juices, smoothies. Iced coffee and frappes can be at least 40-50g carbs. In terms of freshly squeezed juices, it's a great way to get your daily intake of fruit into you but by drinking it, you're losing all the fibre that fruit contains and ending up with all the sugar. Alcohol is also something you should try and cut down on. I cannot tell you the amount of people I have met who have lost weight simply but cutting down on the drinking. So many of them find also that they feel so much better when they don't drink all the time.
Muesli bars - these are great for a snack to keep in your desk drawer or handbag, and better than a bar of chocolate. Just beware of hidden goodies in them. Try to aim for those with wholegrains and nuts and not too much honey or sugar. I have one in my cupboard at the moment which is 20g carbs, 2.4g protein, 1.5g fat - this could be a good measure.
Condiments - Usually these are high in sugar and an incidental. Tommy K is 4g carbs per 15ml (1 tbsp) serve. Granted, this is not alot but if you have something similar with most meals, it soon adds up. Jams and marmalades are typically 10g carbs per serve.
Fruit - not a danger in itself but don't think you're doing yourself a favour by eating this for lunch for example. Fruit is full of vitamins and minerals but also energy which burns off quickly (basically carbs). You should be eating instead, wholegrains, protein and salad for example which will keep your body going through the afternoon.
I know all these make me sound like such a party pooper, but if you don't know it, you can't help it. Again people, everything in moderation and know what you're putting into yourself.
In this bracket I put
Dried fruit - if you love this, it's because it's sweet and extremely high in carbs. A 40g snack box of dried apricots is 18g of carbs and one small 40g box of sultanas is 26g carbs. Have some by all means but bear in mind the quantities. Bear in mind also that a fresh apricot (50g) is about 4g carbs. Dried fruit is basically little bags of sugar.
Nuts - these are undoubtedly good for you due to the facts that they're high in protein and have good oils in them. Unfortunatley, this makes them also very high in fat. 25g almonds for example will be 14g fats which could be almost one third to half what you need in a day.
Avocado - These are so good for you as they are a natural source of good fats. Limit yourself to 1/4 of a fruit - this is 8g of fat and all you need in one sitting of avocado. In this case a little goes along way whether you're having it on toast or in a salad.
Wraps - This is still carbohydrate! Famously, my claim that I didn't really eat carbs before I knew what they actually were, included wraps. They might be better for you because they will probably make you feel less full and bloated. They are also approx 1/3 less carbs than say a sandwich or roll and even less that a turkish roll. The wraps I use at ZarBar have 40g of carbs in each one.
Bananas - these are a real one to watch. Don't get me wrong, they are good but just consider one large banana (approx 250g) will produce about 165g of edible flesh which contains almost 40g carbs. This is alot if you're not going to burn it off. Especially one to avoid eating in the evening for example. They are toted as a food high in potassium, which they are, but so are many other foods. Apricots, carrots, fish and pulses to name a few of the best. Potassium, I have learnt, is essential for the function of our brains and nerves - huh, who knew?
Cereals - As you know, I'm a firm believer in eating breakfast, God only knows what kind of person I'd be without it. As a rule, I think that in terms of cereal, the simpler the better. Anything called clusters or honey or magic should ring alarm bells. Equally, watch out for muesli and granola. These are the kind of cereals you should be aiming for but if they have a lot of dried fruit or honey in them they will of course be higher in carbs. That said, brekkie is the time to hit the carbs, you need it for a good energy boost for the day and you also have all day to burn it off. Personally, I have either porridge or weetbix and muesli or granola as a treat (I'm so exciting!)
Drinks - I've said this before, don't drink your calories. You would be shocked at how many you consumed in just one day in drinks alone. This includes soft drinks, tea, coffee, juices, smoothies. Iced coffee and frappes can be at least 40-50g carbs. In terms of freshly squeezed juices, it's a great way to get your daily intake of fruit into you but by drinking it, you're losing all the fibre that fruit contains and ending up with all the sugar. Alcohol is also something you should try and cut down on. I cannot tell you the amount of people I have met who have lost weight simply but cutting down on the drinking. So many of them find also that they feel so much better when they don't drink all the time.
Muesli bars - these are great for a snack to keep in your desk drawer or handbag, and better than a bar of chocolate. Just beware of hidden goodies in them. Try to aim for those with wholegrains and nuts and not too much honey or sugar. I have one in my cupboard at the moment which is 20g carbs, 2.4g protein, 1.5g fat - this could be a good measure.
Condiments - Usually these are high in sugar and an incidental. Tommy K is 4g carbs per 15ml (1 tbsp) serve. Granted, this is not alot but if you have something similar with most meals, it soon adds up. Jams and marmalades are typically 10g carbs per serve.
Fruit - not a danger in itself but don't think you're doing yourself a favour by eating this for lunch for example. Fruit is full of vitamins and minerals but also energy which burns off quickly (basically carbs). You should be eating instead, wholegrains, protein and salad for example which will keep your body going through the afternoon.
I know all these make me sound like such a party pooper, but if you don't know it, you can't help it. Again people, everything in moderation and know what you're putting into yourself.
Friday, March 26, 2010
ROSIE - The "ultimate" body...
I have a confession… and I’m glad to say that I know at least one other person who has the same embarrassing admission, Zar, who I skyped this morning. We’re both addicted to the TV show “The Biggest Loser”. What a superb programme! I just love it – seeing the transformation in both mind and body of these people in such a short period of time. It really is, as cheesy as it is to say, inspirational. The American version I have just finished watching, one of the guys lost 180 lbs. His final weight? 173 lbs. He lost more than he finally weighed. He looked… AMAZING.
However, it’s so important to take this kind of show into perspective and take a step back to look at it. These people spend 6-7 hours per day working out with dedicated trainers. They eat, sleep and breathe nutrition. That’s how hard they work to achieve their results.
It’s not just the physical training either, it’s normally the emotional aspect of this life changing experience which is phenomenal and is usually key. People who are as overweight as they are have massive psychological associations with food and these are the hardest things to break.
The weight loss industry is worth billions and billions and even gazillions of pounds worldwide. From diet pills to books, fitness classes to boot camps. Weight loss is not easy… if it were so many people would not be obese, right?
Taking it back to a basic level: you. If you have a mammoth task on your hands, remember – you can do it. It’s important to be achievable. Those in the Biggest Loser dedicate their every waking hour to it, so massive weight loss in a short period of time is possible. For those of us who have to struggle with a full time job, perhaps a couple of kids and really no energy left for anything else… my only piece of advice? Be true to yourself.
If you’re aiming for weight loss, you have to go for it. Don’t cheat. Don’t bull****. Don’t excuse yourself. Don’t lie. If you do these things, the only person you’re hurting is yourself. Be honest and STICK TO IT. The equation calories in = calories out DOES work…if it doesn’t, it’s only because you’re cheating the equation!
Weight loss takes time and hard work, don’t expect it to be easy. Be it 5 lbs or 50 lbs you have to lose… take it one step at a time and, however many times you fall off the wagon, it’s the getting back on which makes you stronger.
However, it’s so important to take this kind of show into perspective and take a step back to look at it. These people spend 6-7 hours per day working out with dedicated trainers. They eat, sleep and breathe nutrition. That’s how hard they work to achieve their results.
It’s not just the physical training either, it’s normally the emotional aspect of this life changing experience which is phenomenal and is usually key. People who are as overweight as they are have massive psychological associations with food and these are the hardest things to break.
The weight loss industry is worth billions and billions and even gazillions of pounds worldwide. From diet pills to books, fitness classes to boot camps. Weight loss is not easy… if it were so many people would not be obese, right?
Taking it back to a basic level: you. If you have a mammoth task on your hands, remember – you can do it. It’s important to be achievable. Those in the Biggest Loser dedicate their every waking hour to it, so massive weight loss in a short period of time is possible. For those of us who have to struggle with a full time job, perhaps a couple of kids and really no energy left for anything else… my only piece of advice? Be true to yourself.
If you’re aiming for weight loss, you have to go for it. Don’t cheat. Don’t bull****. Don’t excuse yourself. Don’t lie. If you do these things, the only person you’re hurting is yourself. Be honest and STICK TO IT. The equation calories in = calories out DOES work…if it doesn’t, it’s only because you’re cheating the equation!
Weight loss takes time and hard work, don’t expect it to be easy. Be it 5 lbs or 50 lbs you have to lose… take it one step at a time and, however many times you fall off the wagon, it’s the getting back on which makes you stronger.
Wednesday, March 24, 2010
ZAR - Quick fixes!! NO TAKEAWAYS!!!
Don't we all have that moment either on the way home from work, or when you get home, so hungry you'll eat whatever's in the postbox? That's when the toast goes on, the chips come out or you give in and order a takeaway. This is all part of learning new habits, re-organising your lifestyle and being prepared for this moment.
Dinner time at my house is pretty standard. Yes, I'm lucky enough only to have to think of myself but even (or especially) with a family it's about thinking ahead.
Here are 3 of my quick suppers. I eat them with a really colourful salad but vegies works too.
Chicken
Marinate 200g chicken breast (either tenderloins or 1 breast sliced through horizontally) in 1 clove minced garlic, 1 tsp minced ginger, zest and juice of one lemon, 1 tsp olive oil and salt and pepper.
Cook on the BBQ, in a pan or under the grill for 3-4 mins each side.
Fish
Marinate salmon in zest and juice of 1 lime, 1 tbsp soy sauce, 1 tsp grated ginger, 1 small red chilli chopped, couple drops sesame oil, 1/2 tsp brown sugar, 1 tsp rice vinegar. Heat BBQ plate or frypan and cook for 3-4 mins on each side (if fish is very thick it may need longer). Use remaining marinade for dressing.
White fish can be simply cooked in the oven, on the BBQ or under the grill - place in a piece of foil with a little olive oil and salt and pepper, scrumple up the sides to create a parcel - takes approx 5 mins. Squeeze a quarter lemon or lime over to serve.
Pork
Season 1 side of a butterflied pork steak with salt and pepper. Heat 1 tsp olive oil in a frypan to a medium high heat and place pork steak in frypan seasoned side down. Spread 1 tsp grain mustard on the topside of the steak and turn after a couple of mins. Cook for a couple of minutes on the other side and serve.
There is also the quick steak or lamb chops. Aim for about 150g-200g piece of protein.
Dinner time at my house is pretty standard. Yes, I'm lucky enough only to have to think of myself but even (or especially) with a family it's about thinking ahead.
Here are 3 of my quick suppers. I eat them with a really colourful salad but vegies works too.
Chicken
Marinate 200g chicken breast (either tenderloins or 1 breast sliced through horizontally) in 1 clove minced garlic, 1 tsp minced ginger, zest and juice of one lemon, 1 tsp olive oil and salt and pepper.
Cook on the BBQ, in a pan or under the grill for 3-4 mins each side.
Fish
Marinate salmon in zest and juice of 1 lime, 1 tbsp soy sauce, 1 tsp grated ginger, 1 small red chilli chopped, couple drops sesame oil, 1/2 tsp brown sugar, 1 tsp rice vinegar. Heat BBQ plate or frypan and cook for 3-4 mins on each side (if fish is very thick it may need longer). Use remaining marinade for dressing.
White fish can be simply cooked in the oven, on the BBQ or under the grill - place in a piece of foil with a little olive oil and salt and pepper, scrumple up the sides to create a parcel - takes approx 5 mins. Squeeze a quarter lemon or lime over to serve.
Pork
Season 1 side of a butterflied pork steak with salt and pepper. Heat 1 tsp olive oil in a frypan to a medium high heat and place pork steak in frypan seasoned side down. Spread 1 tsp grain mustard on the topside of the steak and turn after a couple of mins. Cook for a couple of minutes on the other side and serve.
There is also the quick steak or lamb chops. Aim for about 150g-200g piece of protein.
Monday, March 22, 2010
ROSIE - "I don't want to bulk up" ... that old chestnut...
I can’t tell you the amount of times I’ve had people say to me “but I don’t want to use weights as I don’t want to get bulky”… it’s the biggest fitness myth. Strangely enough, these same people tend to be overweight and unhappy with their body. Their goal? To become toned, lean and slender. I’m going to cover more on this in my next blog but for now I will just focus on muscle building. Let me clarify. Men and women have different hormones; men have a higher ratio of testosterone, women have a low ratio of testosterone. Testosterone is the hormone that makes men naturally more muscular than women. Unless you take hormone-altering supplements it is VIRTUALLY IMPOSSIBLE FOR WOMEN TO GET “MUSCLY”! Those body building women? That is not naturally achievable, apart from the rare exception where a woman’s hormones are out of balance.
Resistance training is SUCH an important part of any fitness regime. Cardio training alone will not help you get the body you desire. Of course, there are different ways to weight train and I would not advise any woman, unless, of course they are training for strength or body building, to go for training with low repetitions and high weights.
If you are a fairly “normal” (what’s that?!, you know what I mean!) woman who is just looking to get fitter, stronger and more toned, there are a few simple rules. Start with the big muscle groups (think chest, arms, legs, back) and get a circuit together of 5 or 6 different exercises. If you need help with this, ask a trainer at your gym.
WORK TO FAILURE: I will talk more about this is in my triceps piece later in the week. It’s vital that you get the right weight for you – you should always find that the last 2 or 3 repetitions of each set are extremely hard. If you don’t work to failure you are wasting your time. Resistance work should be hard work, but luckily it’s quite a quick activity!
If you are just starting out, I would start with 2 sets of 15 repetitions of each exercise, when you are feeling more confident, up the weight and move on to 3 sets of 10 repetitions.
When you find the weight getting easy, it’s simple, take the weight up!
Give it a go. Weight training does take a little time to see results but if you’re doing it right and to the right intensity, combined with your cardio workouts you should see dramatic results. Good luck!
Resistance training is SUCH an important part of any fitness regime. Cardio training alone will not help you get the body you desire. Of course, there are different ways to weight train and I would not advise any woman, unless, of course they are training for strength or body building, to go for training with low repetitions and high weights.
If you are a fairly “normal” (what’s that?!, you know what I mean!) woman who is just looking to get fitter, stronger and more toned, there are a few simple rules. Start with the big muscle groups (think chest, arms, legs, back) and get a circuit together of 5 or 6 different exercises. If you need help with this, ask a trainer at your gym.
WORK TO FAILURE: I will talk more about this is in my triceps piece later in the week. It’s vital that you get the right weight for you – you should always find that the last 2 or 3 repetitions of each set are extremely hard. If you don’t work to failure you are wasting your time. Resistance work should be hard work, but luckily it’s quite a quick activity!
If you are just starting out, I would start with 2 sets of 15 repetitions of each exercise, when you are feeling more confident, up the weight and move on to 3 sets of 10 repetitions.
When you find the weight getting easy, it’s simple, take the weight up!
Give it a go. Weight training does take a little time to see results but if you’re doing it right and to the right intensity, combined with your cardio workouts you should see dramatic results. Good luck!
Sunday, March 21, 2010
GEORGIE - Nothing beats a good stride-out!
Just a simple topic to ease us into the week ahead - the merits of walking.
Today was a beautiful sunny day, which here in Blighty makes us feel like we are finally heading spring-ward. A brisk North wind meant I am far too delicate to cycle (my hands get cold! poor diddums!) so I set off with the dog for a good stomp along the sea wall.
I pondered the benefits of my decision as I went and thought it might be a good blog topic to post on a Sunday night...
Lets start with calories. Sure you would burn more calories working out, cycling fast, swimming or running BUT I walked for two and a half hours today so that is a consistent and good way to exercise. According to www.walking.about.com the average person (weight around 12 stone/180 pounds/81kgs) walking at a relatively brisk pace can expect to burn about 100 calories per mile. It's not a huge amount but it certainly gave me a good appetite for lunch and was a more sustained period of activity then I would get in the gym (52 minutes and OUT THE DOOR!) Plus, if you concentrate on walking at a good brisk pace, then a little bit of a sweat and your heart rate will tell you that your body is getting a mild work out!
Walking is good for all levels of fitness and weight. My personal trainer in the USA said that when he had morbidly obese people come to him and ask him to transform them 'Biggest Loser' style, he would tell them to commit to walking an hour a day for six months, and come back when they had. Many of them would lose astonishing amounts of weight because it was such a difference from their sedentary lifestyles and he said it helped them to learn the habit of exercising regularly before they started a more intense programme with him. It doesn't matter what your level of fitness is, you can take it at your own pace and get some fresh air and maybe some sunshine too.
We discussed on this blog last week the benefits of a little sun every day and walking brings that - I also think that walking alone is just a wonderful way to place all your thoughts in order, chew over current issues and make good positive decisions. If you walk in open countryside, you can also talk aloud to yourself which I love doing (surprise surprise) and occasionally I like to spend parts of my walk having a little sing song. Only the dog is there to judge and she can't talk...
If you don't ever exercise at all due to lack of time or inclination, then walking could be your saviour. Make a commitment to start walking. If you can walk to work, then do! If you work in an office then get out for a walk at lunchtime. When Rosie and I were working at Anglia TV, we tried to get out for a stomp for half an hour at lunchtimes. We were both 4 times a week gym or swimmers so it wasn't a fitness thing - we just found the lack of fresh air and sunlight in the office made us tired and grumpy. In the winter, when we were going into work before it got light and leaving in the dark after 5pm we sometimes wouldn't see daylight for DAYS! Walking was sociable and a good way to break up the monotony of a routine that otherwise meant 8 to 10 hours a day at our desks as we normally ate lunch there too. Whether it's to take a break, clear your head or just get a bit of exercise then walking is brilliant. It also helps prevent that 2-3pm slump we all suffer mid-afternoon.
Whether you have babies or toddlers, dogs or just a good pair of boots that need wearing in, get out there and do it! Rosie is the best advert I know for a good walk and I am convinced that her son Jack is a no-nonsense, non whingey robust kind of baby because he goes out in all weathers for a good hour every day in the fresh air. (Just before you wonder, Rosie does the walking, he does the hair pulling on her back in the harness).
And finally of course, it's free! Walking costs nothing, but can have big benefits. So buddy up and commit to a good stroll every day if you don't see yourself doing it alone.
Good luck and have a great week!
Today was a beautiful sunny day, which here in Blighty makes us feel like we are finally heading spring-ward. A brisk North wind meant I am far too delicate to cycle (my hands get cold! poor diddums!) so I set off with the dog for a good stomp along the sea wall.
I pondered the benefits of my decision as I went and thought it might be a good blog topic to post on a Sunday night...
Lets start with calories. Sure you would burn more calories working out, cycling fast, swimming or running BUT I walked for two and a half hours today so that is a consistent and good way to exercise. According to www.walking.about.com the average person (weight around 12 stone/180 pounds/81kgs) walking at a relatively brisk pace can expect to burn about 100 calories per mile. It's not a huge amount but it certainly gave me a good appetite for lunch and was a more sustained period of activity then I would get in the gym (52 minutes and OUT THE DOOR!) Plus, if you concentrate on walking at a good brisk pace, then a little bit of a sweat and your heart rate will tell you that your body is getting a mild work out!
Walking is good for all levels of fitness and weight. My personal trainer in the USA said that when he had morbidly obese people come to him and ask him to transform them 'Biggest Loser' style, he would tell them to commit to walking an hour a day for six months, and come back when they had. Many of them would lose astonishing amounts of weight because it was such a difference from their sedentary lifestyles and he said it helped them to learn the habit of exercising regularly before they started a more intense programme with him. It doesn't matter what your level of fitness is, you can take it at your own pace and get some fresh air and maybe some sunshine too.
We discussed on this blog last week the benefits of a little sun every day and walking brings that - I also think that walking alone is just a wonderful way to place all your thoughts in order, chew over current issues and make good positive decisions. If you walk in open countryside, you can also talk aloud to yourself which I love doing (surprise surprise) and occasionally I like to spend parts of my walk having a little sing song. Only the dog is there to judge and she can't talk...
If you don't ever exercise at all due to lack of time or inclination, then walking could be your saviour. Make a commitment to start walking. If you can walk to work, then do! If you work in an office then get out for a walk at lunchtime. When Rosie and I were working at Anglia TV, we tried to get out for a stomp for half an hour at lunchtimes. We were both 4 times a week gym or swimmers so it wasn't a fitness thing - we just found the lack of fresh air and sunlight in the office made us tired and grumpy. In the winter, when we were going into work before it got light and leaving in the dark after 5pm we sometimes wouldn't see daylight for DAYS! Walking was sociable and a good way to break up the monotony of a routine that otherwise meant 8 to 10 hours a day at our desks as we normally ate lunch there too. Whether it's to take a break, clear your head or just get a bit of exercise then walking is brilliant. It also helps prevent that 2-3pm slump we all suffer mid-afternoon.
Whether you have babies or toddlers, dogs or just a good pair of boots that need wearing in, get out there and do it! Rosie is the best advert I know for a good walk and I am convinced that her son Jack is a no-nonsense, non whingey robust kind of baby because he goes out in all weathers for a good hour every day in the fresh air. (Just before you wonder, Rosie does the walking, he does the hair pulling on her back in the harness).
And finally of course, it's free! Walking costs nothing, but can have big benefits. So buddy up and commit to a good stroll every day if you don't see yourself doing it alone.
Good luck and have a great week!
Friday, March 19, 2010
ROSIE - Getting fit doesn't have to cost you the earth!
Exercising sure can rack up in cost. There's that gym membership, perhaps the cost of a personal trainer (touche!), gym clothes (cos you have to look good, right?). Before you know it it's really cost a lot and if you only go to the gym once in a blue moon each visit to the gym is really not worth the money! Gym membership = £50 per month, if you only go once per month, yes, that really is costing you £50 to go to the gym!
Remember, it doesn't have to be that way. Put that bike you have rusting away in the garage to good use and get out on it; so much easier now that spring is in the air! A jog outside = free. Walk the dog - both of you are exercised! Exercise DVD's can cost next to nothing and you can use them over and over. Even Sky TV has fitness channels with programmes running 24-7; record one and again, use it over and over.
Even those little extras can really help. Gardening and housework are a GREAT calorie burner. I'm always surprised how much I sweat after I've cleaned the house! Even standing doing the ironing whilst not technically exercising is still keeping active. Set up a little circuit at home with a chair and some stairs; jumping jacks, sit ups, press ups, running up stairs, tricep dips, burpees = FREE! Give yourself a challenge and try and run up stairs instead of using the lift or escalator. Get off the bus one stop early and walk the rest of the way. Use your lunch hour to get out for a half hour powerwalk, you've still got half an hour to eat your lunch.
If you really think about your day and how much time you spend sedentary and those little extra things you can do to boost your exercise, there really are hundreds - we just live in a society where it's easier not to. Have a go and you'll be surprised at the difference it makes!
Remember, it doesn't have to be that way. Put that bike you have rusting away in the garage to good use and get out on it; so much easier now that spring is in the air! A jog outside = free. Walk the dog - both of you are exercised! Exercise DVD's can cost next to nothing and you can use them over and over. Even Sky TV has fitness channels with programmes running 24-7; record one and again, use it over and over.
Even those little extras can really help. Gardening and housework are a GREAT calorie burner. I'm always surprised how much I sweat after I've cleaned the house! Even standing doing the ironing whilst not technically exercising is still keeping active. Set up a little circuit at home with a chair and some stairs; jumping jacks, sit ups, press ups, running up stairs, tricep dips, burpees = FREE! Give yourself a challenge and try and run up stairs instead of using the lift or escalator. Get off the bus one stop early and walk the rest of the way. Use your lunch hour to get out for a half hour powerwalk, you've still got half an hour to eat your lunch.
If you really think about your day and how much time you spend sedentary and those little extra things you can do to boost your exercise, there really are hundreds - we just live in a society where it's easier not to. Have a go and you'll be surprised at the difference it makes!
Thursday, March 18, 2010
ZAR - appreciating what you've got (and its not bad down under!!)
Life is so busy.....we all are. Whether you have a family, a career, lots of hobbies, travel or all of the above, we rush around like crazy things most of the time without really taking a moment to appreciate what we have or the life we live. You may be happy buying a new big screen TV or a flashier car. We all like to have nice things, and we work hard enough for them. But relish the basic things in life and your credit card bill will be smaller!
I did two things yesterday that I so enjoyed and really inspired me. Firstly, I went to the Sydney markets. Imagine an aeroplane hangar filled with stalls of fruit and veg. A whole new world of people who work all through the night, bringing in the fresh produce, getting it out to the wholesalers and greengrocers who supply restaurants, cafes and your local markets. The crazy forklift drivers who zoom around lifting pallets of fruit and veg and deliver it to the waiting trucks and vans. The stall holders organising an amazing array of fresh food. I haven't been there for over 5 years and I loved it all over again. You don't have to go to the big markets. Go to a greengrocer or organic market and pick up and feel and smell the produce. Look around at all the colours and experience the textures. One of my favourite times of the week is first thing on Saturday morning at the greengrocer and butcher, not too many people around - just being at one with the fresh food!!! That's what gets me going!!
I also went to Bondi Beach yesterday. I had breakfast with a friend and then went to watch a surf competition that was in action. I had a lot of fun and really enjoyed seeing the very talented people out in the surf. My favourite part of the day though was driving there as the sun was coming up. Sitting on the promenade watching the water. Feeling the sun on my skin. Smelling the ocean. Reminding myself of where I was and the life I live.
Yes, I sound like a bit of a wanker.... and I also know that not everyone is lucky enough to live by the beach or have the freedom to go where they want, when they want.
This doesn't have to be about making a big effort to go to a surf competition or get to the markets. Look around you everyday and realise how lucky you are in your life. Whenever you feel like whinging about something, remember there are billions of people worse off than you right now. When it's raining, smell how fresh it is and look at the greenery glistening as it is washed. When things don't quite go according to plan, take a deep breath, work around it and think that it'll go better next time. Look at your parents, siblings, husband, wife, children, family and friends and see their smiling faces - tell them you love them, hold their hand.
I know this comes from an annoyingly optimistic person and lucky enough to live in an amazing place doing what I love everyday, so it's easy to be happy with life. But truly, if you appreciate the small things around you in the world, you can't fail to be happy. If you're not happy with the bigger things, you have to take steps to change those. If you want to realise your hopes and dreams, you need a positive attitude and spirit and these will be fed by absorbing the little miracles and experiences that this world provides.
I did two things yesterday that I so enjoyed and really inspired me. Firstly, I went to the Sydney markets. Imagine an aeroplane hangar filled with stalls of fruit and veg. A whole new world of people who work all through the night, bringing in the fresh produce, getting it out to the wholesalers and greengrocers who supply restaurants, cafes and your local markets. The crazy forklift drivers who zoom around lifting pallets of fruit and veg and deliver it to the waiting trucks and vans. The stall holders organising an amazing array of fresh food. I haven't been there for over 5 years and I loved it all over again. You don't have to go to the big markets. Go to a greengrocer or organic market and pick up and feel and smell the produce. Look around at all the colours and experience the textures. One of my favourite times of the week is first thing on Saturday morning at the greengrocer and butcher, not too many people around - just being at one with the fresh food!!! That's what gets me going!!
I also went to Bondi Beach yesterday. I had breakfast with a friend and then went to watch a surf competition that was in action. I had a lot of fun and really enjoyed seeing the very talented people out in the surf. My favourite part of the day though was driving there as the sun was coming up. Sitting on the promenade watching the water. Feeling the sun on my skin. Smelling the ocean. Reminding myself of where I was and the life I live.
Yes, I sound like a bit of a wanker.... and I also know that not everyone is lucky enough to live by the beach or have the freedom to go where they want, when they want.
This doesn't have to be about making a big effort to go to a surf competition or get to the markets. Look around you everyday and realise how lucky you are in your life. Whenever you feel like whinging about something, remember there are billions of people worse off than you right now. When it's raining, smell how fresh it is and look at the greenery glistening as it is washed. When things don't quite go according to plan, take a deep breath, work around it and think that it'll go better next time. Look at your parents, siblings, husband, wife, children, family and friends and see their smiling faces - tell them you love them, hold their hand.
I know this comes from an annoyingly optimistic person and lucky enough to live in an amazing place doing what I love everyday, so it's easy to be happy with life. But truly, if you appreciate the small things around you in the world, you can't fail to be happy. If you're not happy with the bigger things, you have to take steps to change those. If you want to realise your hopes and dreams, you need a positive attitude and spirit and these will be fed by absorbing the little miracles and experiences that this world provides.
Wednesday, March 17, 2010
ROSIE - Calories - boy do they stack up!!
I'm loathed to risk sounding repetitious as I'm aware we've almost covered this a couple of times in our blog site. But such is the importance of this topic that I thought I would go over it JUST ONE MORE TIME as I am convinced that it is THE MAIN REASON FOR WEIGHT GAIN.
So, I have a semi-injury at the moment; nothing major, just a stiffening ankle which means I walk with a limp and am trying to lay off walking and exercising too much to avoid it getting worse. Result = a very much more sedentary life for the past week for me. Now, I never really take into account what I eat; don't get me wrong, I don't pig out but I eat sensibly, regularly, and NEVER get hungry. However, there has also only ever been one time in my life that I haven't exercised which is when I was recovering from my Cesarean.
So, yesterday morning I go to put on my jeans and horror of horrors they are too tight. God I hate that feeling - there's almost nothing worse than too tight jeans! This resulted in my putting on my "looser" jeans (I'm hoping everyone has a pair of those!) and flopping down into a depressed state. I had a big long think about the week I had had and tried to pinpoint the reason.
Boy, did it become abundantly clear! My "normal" weeks' eating without my normal exercise = weight gain! I suppose I would normally eat around 2,500 calories per day to maintain my weight. However, whilst sedentary, I suppose I only needed about 1,800. An overeat of 700 calories per day! Add in the Friday night takeaway (a rarity and treat for us, we only have one about two per year), followed by...hmmm.... half a tub of hagendaas (I hang my head in shame) and no wonder those jeans were feeling tight!
I sometimes find myself mentally calculating the calories I have consumed in the day, as I said, it's not something I normally do for myself but perhaps when I am preparing a food plan for a client I have to. It's shocking how quickly they add up and even though I may have had a "healthy" day, it can be at 2,000 calories by mid afternoon.
My point? WATCH YOUR CALORIES. That hard work-out which may have burnt 600 calories can be wiped out in 10 minutes of eating. In my estimation, over-consumption is the main reason for weight gain. And I don't mean the obvious over consumption, I mean people assuming they are taking in less calories than they do. Be careful what you eat!
So, I have a semi-injury at the moment; nothing major, just a stiffening ankle which means I walk with a limp and am trying to lay off walking and exercising too much to avoid it getting worse. Result = a very much more sedentary life for the past week for me. Now, I never really take into account what I eat; don't get me wrong, I don't pig out but I eat sensibly, regularly, and NEVER get hungry. However, there has also only ever been one time in my life that I haven't exercised which is when I was recovering from my Cesarean.
So, yesterday morning I go to put on my jeans and horror of horrors they are too tight. God I hate that feeling - there's almost nothing worse than too tight jeans! This resulted in my putting on my "looser" jeans (I'm hoping everyone has a pair of those!) and flopping down into a depressed state. I had a big long think about the week I had had and tried to pinpoint the reason.
Boy, did it become abundantly clear! My "normal" weeks' eating without my normal exercise = weight gain! I suppose I would normally eat around 2,500 calories per day to maintain my weight. However, whilst sedentary, I suppose I only needed about 1,800. An overeat of 700 calories per day! Add in the Friday night takeaway (a rarity and treat for us, we only have one about two per year), followed by...hmmm.... half a tub of hagendaas (I hang my head in shame) and no wonder those jeans were feeling tight!
I sometimes find myself mentally calculating the calories I have consumed in the day, as I said, it's not something I normally do for myself but perhaps when I am preparing a food plan for a client I have to. It's shocking how quickly they add up and even though I may have had a "healthy" day, it can be at 2,000 calories by mid afternoon.
My point? WATCH YOUR CALORIES. That hard work-out which may have burnt 600 calories can be wiped out in 10 minutes of eating. In my estimation, over-consumption is the main reason for weight gain. And I don't mean the obvious over consumption, I mean people assuming they are taking in less calories than they do. Be careful what you eat!
Tuesday, March 16, 2010
GEORGIE - The sun is back!!
Finally - the time has come for us Blighty dwellers to address our Vitamin D deficiencies!! It’s been a long old winter but I have really felt over the last few days that spring might be on it’s way - I even hung washing on the line today!
Did you know that the sun is CRUCIAL for your wellbeing? The regular emergence of the sun post winter is generally GREAT for you mood - have you noticed how much better you feel that it is back and the temperature is finally warm? Whether you are a sufferer of S.A.D (Seasonal Affective Disorder - a condition that means you get melancholy or worse from lack of warm weather or proper sunlight) or just a little vitamin D deficient, there is NO question, the sun has healing properties. It sends those blues away and makes us all feel a little more alive!
We have heard for years and years about how the sun is bad for us. It is! But it is also good for us, in very small quantities. The skin cancer rates tell us that over exposure to the sun is something to fear, but striking some kind of balance is really important here. Getting a little bit of UVA and UVB at this time of year in particular is crucial for your wellbeing so try and make sure that you get a little bit of sun. Vitamin D is what you get from the sun - a vitamin that helps our bodies absorb and regulate calcium which everyone knows is vital for healthy bone health and can help prevent diseases like osteoporosis. I also think sun is good for you head. It just makes everything a little less grey doesn’t it!
So how do you strike the balance? Well in countries like the UK where the sun isn’t exactly scorching, a doctor would recommend you take a half hour at the least in the spring, autumn and winter months. That means actually taking the time to go out for a walk and let your skin feel a little bit of sun. In the summer, if it is actually hot, then no more then 15 minutes of sun exposure is recommended for obvious reasons. If you are lucky like Zar and live down under where the weather is hot as hell in the summer then you have to be SO much more careful. Zar has said her doctor recommended 10 minutes of sun exposure in the summer and up to 40 minutes per day in the winter. The key obviously is to just be careful. Here is the crux - your body does not get the benefits of vitamin D through layers of clothing or sunscreen, but in hot weather you just can’t chance too much exposure or you will burn and that is an absolute NO NO. (It’s also ageing! God forbid!) So, take the doctors advice. Get a teeny weeny bit of sun on your skin to help your body’s Vitamin D intake. If you do the usual - car, office, office, car and home - try and take ten minutes out at least to just walk or sit in the sun. Then if you continue to stay outdoors, put on your sunscreen so that you don’t burn. My dermatologists recommended I wear a factor sp15 all year round, a sp30 in the summer without fail.
Just as a footnote - you can also help your Vitamin D intake with the following foods, eggs, milk and fatty fish - but even the benefits of supplements pale into comparison with the power of the sun when it comes to getting your D in!!
Did you know that the sun is CRUCIAL for your wellbeing? The regular emergence of the sun post winter is generally GREAT for you mood - have you noticed how much better you feel that it is back and the temperature is finally warm? Whether you are a sufferer of S.A.D (Seasonal Affective Disorder - a condition that means you get melancholy or worse from lack of warm weather or proper sunlight) or just a little vitamin D deficient, there is NO question, the sun has healing properties. It sends those blues away and makes us all feel a little more alive!
We have heard for years and years about how the sun is bad for us. It is! But it is also good for us, in very small quantities. The skin cancer rates tell us that over exposure to the sun is something to fear, but striking some kind of balance is really important here. Getting a little bit of UVA and UVB at this time of year in particular is crucial for your wellbeing so try and make sure that you get a little bit of sun. Vitamin D is what you get from the sun - a vitamin that helps our bodies absorb and regulate calcium which everyone knows is vital for healthy bone health and can help prevent diseases like osteoporosis. I also think sun is good for you head. It just makes everything a little less grey doesn’t it!
So how do you strike the balance? Well in countries like the UK where the sun isn’t exactly scorching, a doctor would recommend you take a half hour at the least in the spring, autumn and winter months. That means actually taking the time to go out for a walk and let your skin feel a little bit of sun. In the summer, if it is actually hot, then no more then 15 minutes of sun exposure is recommended for obvious reasons. If you are lucky like Zar and live down under where the weather is hot as hell in the summer then you have to be SO much more careful. Zar has said her doctor recommended 10 minutes of sun exposure in the summer and up to 40 minutes per day in the winter. The key obviously is to just be careful. Here is the crux - your body does not get the benefits of vitamin D through layers of clothing or sunscreen, but in hot weather you just can’t chance too much exposure or you will burn and that is an absolute NO NO. (It’s also ageing! God forbid!) So, take the doctors advice. Get a teeny weeny bit of sun on your skin to help your body’s Vitamin D intake. If you do the usual - car, office, office, car and home - try and take ten minutes out at least to just walk or sit in the sun. Then if you continue to stay outdoors, put on your sunscreen so that you don’t burn. My dermatologists recommended I wear a factor sp15 all year round, a sp30 in the summer without fail.
Just as a footnote - you can also help your Vitamin D intake with the following foods, eggs, milk and fatty fish - but even the benefits of supplements pale into comparison with the power of the sun when it comes to getting your D in!!
Monday, March 15, 2010
ZAR - Meltdown...
Oooo....yowie, that hurts. Why won't it get better? Perhaps I shouldn't train for a few days? But I have to...OW! Cancel pilates - pay cancellation fee, yes, no problem...... mmm......muffin left, better have it....scoff....mmmm - shouldn't have eaten that. Why do I do that? You make me so angry Zar...... Almond biscuit....better had....I've started now.... Lemon slice? Just check that they still taste good......yup, they do..... oo....there's the biscuits again......scoff, scoff......OK enough now...you've worked too hard to do .....be strong.... Put the chocolate brownie away in the tin.....but it looks so yummy......don't do it Zar...you won't be training for a few days.....scoff, scoff - DAMN IT! Why? Why? Why? It's the same every time....you know you shouldn't but you still eat it. Do you want to be 87kg again? Shit, I really don't want to be.....I can feel it already, I'm getting fat again.....my stomach is huge - God, I hate myself. Why am I so weak? It's the same problem every time..... F**k it! Where's the biscuits?....... mmm...yummy.......STOP IT.......
Zar, just relax - look at what you're doing. You're not hungry. The fact that you're injured is not the end of the world. Give yourself a few days break and you'll be back into it. Remember, if you stick to the diet, you won't put on any weight and you can get back into it next week. Don't do this to yourself....take a deep breath......get back on the wagon.
Zar, just relax - look at what you're doing. You're not hungry. The fact that you're injured is not the end of the world. Give yourself a few days break and you'll be back into it. Remember, if you stick to the diet, you won't put on any weight and you can get back into it next week. Don't do this to yourself....take a deep breath......get back on the wagon.
Friday, March 12, 2010
ROSIE - Packed lunch queen!
In the year after I left Uni and worked in office jobs, I got pretty sick of buying my own lunches. Millions of us do it every day and why? It's expensive, the majority are disgusting and nutritionally leave much to be desired. So, after not too long I started experimenting with packed lunches. Soggy sandwiches and a browning banana is the first thing which springs to mind when you think packed lunch... but nine years on and I think I have it mastered! I have a Tupperware collection to match my mothers' (which is SERIOUSLY impressive) and a few tried and tested winners. So, if you're sick of spending a fortune on revolting salt, sugar and fat ridden sandwiches, read on!
1) Salad
Boooring. I know. I think I am a rare breed in that it is actually my favourite food but it used to be a staple for me. If you sit down in the evening for a full on meal you don't want the same at lunch. You feel virtuous knowing you've had a healthy lunch and you can have a massive quantity to fill you up without stacking up the calories. Think chicken, prawns, smoked salmon, smoked mackerel, ham, avocados, sweetcorn, lentils, chickpeas, tuna, seeds & nuts, raisins, roasted butternut squash... the list is endless. Make your own dressing with a little olive oil, balsamic vinegar and salt and pepper and it's so delicious! A word of warning though... watch out for adding too much cheese or mayo as the calories on these can make it a calorie no-no.
2) Soup
Tinned, fresh or home made - the choice is yours. Most offices or places of work have a microwave, if they don't then thermoses cost less than a fiver these days. I make mine in bulk, freeze in individual portions and defrost it the night before. Take a roll in and you've got a really quick nutritious lunch to go. Soups are usually packed with veges and are mostly low fat. Beware, though, with regards shop bought soups, both fresh and tinned can be shockingly high in sugar and salt.
3) Sandwiches
The good old sarnie! The best thing about making them at home is YOU KNOW WHAT'S IN IT! Shop bought varieties can stack up at 700 cals per sandwich and as much as £4.50 (or more!), you can make your own for 300 cals and a tenth of the price. Make it in the morning to avoid it going soggy, again, it should take as little as few minutes. Variety is the spice of life - to avoid getting bored make sure you have different fillings. Use wholegrain breads to get your intake of fibre and fill it with salad to fill up your tum. Go easy on the butter, mayo and cheese to avoid high calories. Using pickles, chutneys and mustard can add great flavour without calories.
4) Pittas/wraps
A great alternative as they are usually lower in calories and don't have the yeast so shouldn't bloat you out. I find bread makes me sleepy as well but pitas and wraps don't. The same rules apply as above!
5) Crudites
If you're really watching your weight, fill up on veges! Cut some carrots, celery, raw broccoli, peppers, cucumber... again, the list is endless and take in a dip such as hummous. Remember, these are really high in fibre so beware a smelly afternoon - if you're not used to lots of veg you may find flatulence is the biggest problem to start with!
It sounds like a lot of work but once you get into the routine of doing it, it is just another part of your day... and I can guarantee a whole lot nicer AND cheaper than buying! Give it a go...!
1) Salad
Boooring. I know. I think I am a rare breed in that it is actually my favourite food but it used to be a staple for me. If you sit down in the evening for a full on meal you don't want the same at lunch. You feel virtuous knowing you've had a healthy lunch and you can have a massive quantity to fill you up without stacking up the calories. Think chicken, prawns, smoked salmon, smoked mackerel, ham, avocados, sweetcorn, lentils, chickpeas, tuna, seeds & nuts, raisins, roasted butternut squash... the list is endless. Make your own dressing with a little olive oil, balsamic vinegar and salt and pepper and it's so delicious! A word of warning though... watch out for adding too much cheese or mayo as the calories on these can make it a calorie no-no.
2) Soup
Tinned, fresh or home made - the choice is yours. Most offices or places of work have a microwave, if they don't then thermoses cost less than a fiver these days. I make mine in bulk, freeze in individual portions and defrost it the night before. Take a roll in and you've got a really quick nutritious lunch to go. Soups are usually packed with veges and are mostly low fat. Beware, though, with regards shop bought soups, both fresh and tinned can be shockingly high in sugar and salt.
3) Sandwiches
The good old sarnie! The best thing about making them at home is YOU KNOW WHAT'S IN IT! Shop bought varieties can stack up at 700 cals per sandwich and as much as £4.50 (or more!), you can make your own for 300 cals and a tenth of the price. Make it in the morning to avoid it going soggy, again, it should take as little as few minutes. Variety is the spice of life - to avoid getting bored make sure you have different fillings. Use wholegrain breads to get your intake of fibre and fill it with salad to fill up your tum. Go easy on the butter, mayo and cheese to avoid high calories. Using pickles, chutneys and mustard can add great flavour without calories.
4) Pittas/wraps
A great alternative as they are usually lower in calories and don't have the yeast so shouldn't bloat you out. I find bread makes me sleepy as well but pitas and wraps don't. The same rules apply as above!
5) Crudites
If you're really watching your weight, fill up on veges! Cut some carrots, celery, raw broccoli, peppers, cucumber... again, the list is endless and take in a dip such as hummous. Remember, these are really high in fibre so beware a smelly afternoon - if you're not used to lots of veg you may find flatulence is the biggest problem to start with!
It sounds like a lot of work but once you get into the routine of doing it, it is just another part of your day... and I can guarantee a whole lot nicer AND cheaper than buying! Give it a go...!
Wednesday, March 10, 2010
GEORGIE - The evening hunger monster
As we know we are all made differently... thank god for that! That means some of us are disposed to being tall, some of us have cellulite, some curly hair... I could go on. It also means we are all different about what we eat too, and the times we want to eat. I personally am a hormonal and evening eater (and a pig too!) Besides the time of the month, it's what the Argie and I nicknamed 'the witching hour' that I really struggle. For some reason I get hungrier throughout the day. I would LOVE to be someone who wakes up ravenous and finds their hunger is satisfied by 3pm but no, of course, the other way round it is, and that means I am disposed to pigging out in the evening. I have never been a late night eater or a midnight snacker, but over the years I have learnt that from about 5 'til about 8, I get mega hungry and I am NOT good at having to wait for eating time. In the case of having a function to go to, or waiting to meet someone for dinner I am a little bit crap. When food does come along, I wolf it down without it even hitting the sides, and if I can't eat when I am really evening hungry, then I get very bad tempered indeed and often make crappy food choices. So I have developed a few little tricks that help me beat the hunger temporarily until I can eat properly or the food arrives.
Snack healthy
Just be sensible - you'll be having a meal soon! I normally eat 10 almonds (counted out or I will eat a 'handful' or 40) but also just a big old stick of celery or a whole carrot will do. Just try not to eat something stodgy or carb based that will ruin your appetite later when the meal comes around. If you KNOW you might be out and not able to pick up a healthy snack then take an apple in your handbag!
Fizzy drink
I don't mean the fattening, coca-cola/Fanta type - but I have found that the bubbles of a carbonated drink help stave off hunger a bit. I always have bottles of club soda (american) or soda water (fizzy water in UK speak) in the fridge at all times. For some reason, soda really helps. Occasionally I will have a diet tonic or sometimes a small diet coke but that gives me another half an hour before I get unreasonable... (don't I sound like fun to live with!). I also find that if I have quite a few as I am waiting hours until I eat then they fill me up and i don't pig so much when the food actually comes around.
Take a bath
This is a bit of Rosie Bingham - 20-40 minutes spent drawing and taking a bath really helps and when you relax a little you forget about hunger. It's also a great way to de-stress of course.
Take a walk
A little weather dependent this one but it isn't hard to step out for 20 minutes, I have also been known to hit the cross trainer just for something to do to stop me thinking about attacking the fridge!
Call/Skype your mum/friend/anyone
Talking will take your mind off it - there's nothing better then watching my nephew clap on demand on skype to distract me, but don't wander around the kitchen with the chord-less phone as that will just make you hungrier!
Learn something new!
I took up a learning spanish course which involved listen, learn and repeat - and that is a great way to distract yourself from the hunger of food (note - try to avoid the section where you learn to say "I am really hungry" or order food in a restaurant as that doesn't help AT ALL!)
FINALLY
DON'T BOOZE - Hitting the wine when you are hungry or alone and waiting for your eating companion is a disaster for me - before I know it, half a bottle is gone and them I am too tipsy to taste or appreciate the food and that's a big old waste of a good meal (and the calories I took up with said vino).
And of course as we have ALWAYS been told, try to eat a few hours before you turn in for bed. It goes without saying that giving your body time to digest your food often means a better night's sleep!
Snack healthy
Just be sensible - you'll be having a meal soon! I normally eat 10 almonds (counted out or I will eat a 'handful' or 40) but also just a big old stick of celery or a whole carrot will do. Just try not to eat something stodgy or carb based that will ruin your appetite later when the meal comes around. If you KNOW you might be out and not able to pick up a healthy snack then take an apple in your handbag!
Fizzy drink
I don't mean the fattening, coca-cola/Fanta type - but I have found that the bubbles of a carbonated drink help stave off hunger a bit. I always have bottles of club soda (american) or soda water (fizzy water in UK speak) in the fridge at all times. For some reason, soda really helps. Occasionally I will have a diet tonic or sometimes a small diet coke but that gives me another half an hour before I get unreasonable... (don't I sound like fun to live with!). I also find that if I have quite a few as I am waiting hours until I eat then they fill me up and i don't pig so much when the food actually comes around.
Take a bath
This is a bit of Rosie Bingham - 20-40 minutes spent drawing and taking a bath really helps and when you relax a little you forget about hunger. It's also a great way to de-stress of course.
Take a walk
A little weather dependent this one but it isn't hard to step out for 20 minutes, I have also been known to hit the cross trainer just for something to do to stop me thinking about attacking the fridge!
Call/Skype your mum/friend/anyone
Talking will take your mind off it - there's nothing better then watching my nephew clap on demand on skype to distract me, but don't wander around the kitchen with the chord-less phone as that will just make you hungrier!
Learn something new!
I took up a learning spanish course which involved listen, learn and repeat - and that is a great way to distract yourself from the hunger of food (note - try to avoid the section where you learn to say "I am really hungry" or order food in a restaurant as that doesn't help AT ALL!)
FINALLY
DON'T BOOZE - Hitting the wine when you are hungry or alone and waiting for your eating companion is a disaster for me - before I know it, half a bottle is gone and them I am too tipsy to taste or appreciate the food and that's a big old waste of a good meal (and the calories I took up with said vino).
And of course as we have ALWAYS been told, try to eat a few hours before you turn in for bed. It goes without saying that giving your body time to digest your food often means a better night's sleep!
Tuesday, March 9, 2010
ZAR - A winner, mid week or for the weekend!
If you're planning ahead for the weekend, this is so easy and yummy. As usual perfect to cook and freeze - maybe a good Friday night takeaway substitute? If you can't get chuck steak, beef skirt will do.
Serves 4
600g chuck steak, cut into approx 2cm pieces
1 Spanish (red) onion, chopped
1 tsp turmeric
1 tsp cumin
2 tsp ground coriander
2 cloves garlic
2 tsp fresh ginger
juice of 1 lemon
1 tbsp tomato paste
300g butternut squash, peeled and cubed
Half a head of cauliflower, broken into small florets
1 litre beef or chicken stock
1/2 cup frozen peas
Put the spices, garlic, ginger and lemon juice in a pestle and mortar and make into a paste. Or put into a herb grinder of a food processor and blitz to a paste.
Heat 1 tsp olive oil in a heavy based pan over a medium high heat. Once hot, brown the beef, in separate batches if needed. With all the beef in the pan, add the onion and cook for a few mins until soft. Remove everything from the pan.
Put the spice paste in the same pan over a medium heat and cook for a few mins. Return beef and onion to the pan with tomato paste, butternut, cauliflower and stock. Stir and simmer for 1.5 hours. Taste and season with salt and pepper. Add in the peas and cook for 5 more mins.
Per serving (curry only) Carbs; 17.5g, Prot; 58g, Fat; 9g
Serve with rice and green vegies. A tip with rice - cook half a cup per person, that way you won't have too much. I find rice is one of those foods that people eat way too much of. If you have a couple of spoons cooked and fill the rest of your plate with vegies, you'll find you don't miss it. You will generally eat this meal at night and you don't need all those unused carbs sitting and turning into fat. If you can do with out the rice....even better.
Serves 4
600g chuck steak, cut into approx 2cm pieces
1 Spanish (red) onion, chopped
1 tsp turmeric
1 tsp cumin
2 tsp ground coriander
2 cloves garlic
2 tsp fresh ginger
juice of 1 lemon
1 tbsp tomato paste
300g butternut squash, peeled and cubed
Half a head of cauliflower, broken into small florets
1 litre beef or chicken stock
1/2 cup frozen peas
Put the spices, garlic, ginger and lemon juice in a pestle and mortar and make into a paste. Or put into a herb grinder of a food processor and blitz to a paste.
Heat 1 tsp olive oil in a heavy based pan over a medium high heat. Once hot, brown the beef, in separate batches if needed. With all the beef in the pan, add the onion and cook for a few mins until soft. Remove everything from the pan.
Put the spice paste in the same pan over a medium heat and cook for a few mins. Return beef and onion to the pan with tomato paste, butternut, cauliflower and stock. Stir and simmer for 1.5 hours. Taste and season with salt and pepper. Add in the peas and cook for 5 more mins.
Per serving (curry only) Carbs; 17.5g, Prot; 58g, Fat; 9g
Serve with rice and green vegies. A tip with rice - cook half a cup per person, that way you won't have too much. I find rice is one of those foods that people eat way too much of. If you have a couple of spoons cooked and fill the rest of your plate with vegies, you'll find you don't miss it. You will generally eat this meal at night and you don't need all those unused carbs sitting and turning into fat. If you can do with out the rice....even better.
Monday, March 8, 2010
Rosie - Mummy Motivator!
Following on from my piece on pregnancy & exercise, I thought the natural lead from this was exercising once your baby has been born! Once your baby is a few months old and you’re in a bit of a routine, plus your body is probably ready to exercise even if you’ve had a C-section.
Being a mum is a full time job. Luckily the majority of the time it’s a joyful one but it’s constant, knackering and you can never switch off. Even when your baby is sleeping, there’s the washing, ironing, washing up, cooking, or whatever it is you do (I am loathe to admit that I usually sleep too, yes, 8 months on!).
The problem with motherhood is that the moment the baby is born, most mothers automatically give up their right to any “me time”. It’s so important to do something for yourself – it gives you a sense of self worth and exercising will boost your physical and mental well being more than you can believe.
* Take a walk – and some more!
It’s so simple…! Pushing a buggy is way harder than walking without one, or by using a baby sling or baby backpack you can add loads of calorie burn to a simple walk. To add a little extra, try lunges with the pram. If you see a park bench (or even a fallen tree), stop the buggy and do some tricep dips. If you’re really keen, some press ups will complete the set – so you may look a banana but who cares?! Try and walk at least once a day, come rain or shine – that’s what a buggy cover is for. The fresh air is good for your baby too. If you have a good set of quiet roads around you, try running with a buggy – it’s hard work.
* Exercise DVD’s
Whilst your baby is sleeping, resist the urge to do the housework and get that DVD on. They were a lifesaver for me in the first few months after Jack was born. In fact, I used to put them on when he was awake and he would watch me from his bouncy chair in awe… the fact I was moving kept him occupied (only for a certain period of time…!)
* Use your baby
Babies love it when you get down and play with them. Lay them on the floor on their backs, get in a press up position, every time you go down to the floor give them a kiss or a raspberry. For sit ups, straddle them on your hips, every time you come up and down they will find it hilarious. Jack’s favourite is what I call a “baby press”; lying on the floor, take your baby in your hands above your head and bring them down to your chest. Push them up to ceiling and down again. He laughs his little head off. Try 3 sets of 20 of each and you’re on your way!
* Exercise classes
There are so many classes targeted at mums where you bring your baby along. They’re fantastic and you’ll meet some great friends that way.
* Gym crèches
A lot of gyms will have a crèche for a small fee. It can be quite an expensive way of doing it but if you were to have one really good workout once a week then I’m sure it’s worth the few pounds for the crèche.
Make sure you eat healthily, it’s tempting to snack and not eat proper meals when you’re busy with a baby. If you were to incorporate 4 of the above in a week you’re onto a winner and I promise, the weight will shift. Don’t be a martyr and not give yourself YOU time; your baby and his father will notice the difference in you both physically and mentally.
Being a mum is a full time job. Luckily the majority of the time it’s a joyful one but it’s constant, knackering and you can never switch off. Even when your baby is sleeping, there’s the washing, ironing, washing up, cooking, or whatever it is you do (I am loathe to admit that I usually sleep too, yes, 8 months on!).
The problem with motherhood is that the moment the baby is born, most mothers automatically give up their right to any “me time”. It’s so important to do something for yourself – it gives you a sense of self worth and exercising will boost your physical and mental well being more than you can believe.
* Take a walk – and some more!
It’s so simple…! Pushing a buggy is way harder than walking without one, or by using a baby sling or baby backpack you can add loads of calorie burn to a simple walk. To add a little extra, try lunges with the pram. If you see a park bench (or even a fallen tree), stop the buggy and do some tricep dips. If you’re really keen, some press ups will complete the set – so you may look a banana but who cares?! Try and walk at least once a day, come rain or shine – that’s what a buggy cover is for. The fresh air is good for your baby too. If you have a good set of quiet roads around you, try running with a buggy – it’s hard work.
* Exercise DVD’s
Whilst your baby is sleeping, resist the urge to do the housework and get that DVD on. They were a lifesaver for me in the first few months after Jack was born. In fact, I used to put them on when he was awake and he would watch me from his bouncy chair in awe… the fact I was moving kept him occupied (only for a certain period of time…!)
* Use your baby
Babies love it when you get down and play with them. Lay them on the floor on their backs, get in a press up position, every time you go down to the floor give them a kiss or a raspberry. For sit ups, straddle them on your hips, every time you come up and down they will find it hilarious. Jack’s favourite is what I call a “baby press”; lying on the floor, take your baby in your hands above your head and bring them down to your chest. Push them up to ceiling and down again. He laughs his little head off. Try 3 sets of 20 of each and you’re on your way!
* Exercise classes
There are so many classes targeted at mums where you bring your baby along. They’re fantastic and you’ll meet some great friends that way.
* Gym crèches
A lot of gyms will have a crèche for a small fee. It can be quite an expensive way of doing it but if you were to have one really good workout once a week then I’m sure it’s worth the few pounds for the crèche.
Make sure you eat healthily, it’s tempting to snack and not eat proper meals when you’re busy with a baby. If you were to incorporate 4 of the above in a week you’re onto a winner and I promise, the weight will shift. Don’t be a martyr and not give yourself YOU time; your baby and his father will notice the difference in you both physically and mentally.
Friday, March 5, 2010
GEORGIE - Cheapy healthy eating for the weekend
Just a little thought for the weekend for you all... getting protein cheaply. It's always the most expensive part of our diet and it's also really important! I am surprised that I didn't suffer from malnutrition on the diet I used to survive on in my student years and into the early stages of my professional career because I basically ate carbs and veggies and the only protein I saw was sausages (which if manufactured enough are really just bread) the odd bacon butty and what was in a tin of baked beans!
Protein can be expensive. I am sure we would all love to eat fillet steak all the time but it's just not possible on the normal budget. What I've learnt over the last few years is to make friends with your butcher or your local fishmonger and let them help you eat within your budget. My favourite question is "what's the least expensive good fish you have?" or "which meat isn't breaking the bank at the moment?" and because they know I am a regular and because they know everyone is on a budget, you won't get any hard sell.
At the moment in the UK, Beef and Lamb are really expensive. They tend to be the more expensive meats anyway but the gap between beef and lamb and say, pork and chicken is really pretty large at the moment. Our butcher recently recommended me pork steaks and they're really great value (about 3 pounds for two people with normal appetites). And I know a little secret about Pork, (learnt from the Argentinean who knows just about everything there is to know about cooking meat) and that's lemon. Marinate your steaks in lemon juice in the fridge for a few hours before cooking them in a hot dry non-stick pan or griddle. They don't need fat to cook, and the lemon keeps the meat from drying up. I add the remaining lemon juice into the pan as the pork cooks and it gives them a dark brown glaze. The other secret I learnt from the Argie on cooking meat is to cook the first side for twice as long as the second.
Fish? Well cod has been expensive for ever and its a good and heavy white fish that really satisfies. My latest discovery thanks to our local fishmonger is Pollock (or Colin). Almost exactly the same, and about half the price!!! I found a really great recipe on the internet the other day, a few tablespoons of plain flour, paprika, salt and pepper all combined and then you dip the fish in it before putting it in a hot oven on a greased baking tray. Give the fillets a blast with a low calorie olive oil spray all over and they only need 10-15 minutes to cook. We sprinkled roasted almond flakes and a dessert spoon of melted butter and some lemon juice on the top and they were yummy!
Finally - turkey. Massive in America, not so loved in the UK. Turkey is the single loved protein of all american health freaks everywhere. It is MUCH lower fat then chicken and can taste good if cooked well. It's easily available but not so prominent here. I can highly recommend a good turkey chilli - buy turkey mince (which is ridiculously low fat) and cook it up as you would beef, pork or lamb mince with onions, paprika, chilli powder, garlic, chilli beans and chick peas! Yummy!
So it's actually 3 recipe ideas for the weekend - remember ASK your supplier what is good value. This is a recession damn it and we are all entitled to be thrifty. Less steak, more turkey = more shoes for me in the long run! ha ha!!
NEW MUMS - ROSIE WILL BE POSTING TOMORROW ON GETTING RID OF BABY WEIGHT!
LOTS OF LOVE AND HAVE A GOOD WEEKEND!
X
Z,G and R
Protein can be expensive. I am sure we would all love to eat fillet steak all the time but it's just not possible on the normal budget. What I've learnt over the last few years is to make friends with your butcher or your local fishmonger and let them help you eat within your budget. My favourite question is "what's the least expensive good fish you have?" or "which meat isn't breaking the bank at the moment?" and because they know I am a regular and because they know everyone is on a budget, you won't get any hard sell.
At the moment in the UK, Beef and Lamb are really expensive. They tend to be the more expensive meats anyway but the gap between beef and lamb and say, pork and chicken is really pretty large at the moment. Our butcher recently recommended me pork steaks and they're really great value (about 3 pounds for two people with normal appetites). And I know a little secret about Pork, (learnt from the Argentinean who knows just about everything there is to know about cooking meat) and that's lemon. Marinate your steaks in lemon juice in the fridge for a few hours before cooking them in a hot dry non-stick pan or griddle. They don't need fat to cook, and the lemon keeps the meat from drying up. I add the remaining lemon juice into the pan as the pork cooks and it gives them a dark brown glaze. The other secret I learnt from the Argie on cooking meat is to cook the first side for twice as long as the second.
Fish? Well cod has been expensive for ever and its a good and heavy white fish that really satisfies. My latest discovery thanks to our local fishmonger is Pollock (or Colin). Almost exactly the same, and about half the price!!! I found a really great recipe on the internet the other day, a few tablespoons of plain flour, paprika, salt and pepper all combined and then you dip the fish in it before putting it in a hot oven on a greased baking tray. Give the fillets a blast with a low calorie olive oil spray all over and they only need 10-15 minutes to cook. We sprinkled roasted almond flakes and a dessert spoon of melted butter and some lemon juice on the top and they were yummy!
Finally - turkey. Massive in America, not so loved in the UK. Turkey is the single loved protein of all american health freaks everywhere. It is MUCH lower fat then chicken and can taste good if cooked well. It's easily available but not so prominent here. I can highly recommend a good turkey chilli - buy turkey mince (which is ridiculously low fat) and cook it up as you would beef, pork or lamb mince with onions, paprika, chilli powder, garlic, chilli beans and chick peas! Yummy!
So it's actually 3 recipe ideas for the weekend - remember ASK your supplier what is good value. This is a recession damn it and we are all entitled to be thrifty. Less steak, more turkey = more shoes for me in the long run! ha ha!!
NEW MUMS - ROSIE WILL BE POSTING TOMORROW ON GETTING RID OF BABY WEIGHT!
LOTS OF LOVE AND HAVE A GOOD WEEKEND!
X
Z,G and R
Thursday, March 4, 2010
ZAR - Newsflash- McDonalds is good for you?!
Normally I post a recipe pre-weekend, but Georgie will be putting up a pork steak special tomorrow (so get some from the supermarket and stand-by) but this story is so big it had to be talked about - Reports in Australia yesterday, that Weight Watchers has signed a deal with McDonalds in New Zealand which will see several of the menu items of the fast food chain with the weight loss company's logo. They are endorsing the filet of fish, chicken nuggets and chilli chicken wrap as healthy options in the restaurants. This is a contentious issue at best. As a Weight Watchers member, I can see the reasoning that "the philosophy at Weight Watchers is that all food can be part of a healthy, balanced diet taking into account portion control and frequency". You can choose to have one piece of mud cake for 18 points and then eat vegetable soup for the rest of the day - they don't recommend this.....but it definitely for me sends the wrong message to everyone be they WW members or not.
One comment yesterday, regarding the new relationship is that it papers over the cracks in terms of diet and healthy lifestyle. Instead of ordering a "healthy option"at McDonald's people with a weight issue need to sit down with a professional and work out a what they should be doing in real terms to achieve a healthy weight forever. The problem is simply that people eat too much and do too little exercise. Eating healthily is not just a good idea for your life now. In your twilight years, eating healthy and exercising as a habit from young will give you a huge advantage in terms of health benefits - cholesterol, heart, lungs, joints, blood. I'm not talking about living for as long as you can, but about having the best quality of life you can out of the years that you have.
I've been to the movies recently and I looked around at people eating SO MUCH FOOD. I went to a multicultural festival last weekend and I stayed for about 4 minutes. Everywhere I looked, there was a stall selling some kind of high sugar, high fat junk and exactly the type of people who should be looking at their lifestyle EATING IT...... The average person eats too much processed food. Our bodies are not designed for it; sitting at a desk all day, sitting in a car, sitting on the sofa.....we don't move enough to be inhaling waffles or eating a bucket of popcorn bigger than my arse. It's no wonder that 75% of adult aussies are overweight.
The message has gotten lost - cook from raw, plan your meals, sit down with your family and ask how their day was. Teach your kids to cook, buy a new recipe book/magazine. Yes, it is hard work. The Bingham girls advocate adopting a lifestyle change, healthy eating and exercise. We are NOT angels (me especially) but I for one can say that eating fast food is not a way to lose weight. It is about creating new habits and getting rid of old, bad habits. Standing in a queue (or worse going through the drive through; yes, I have done it) looking up at the pretty pictures prior to placing your order and then receiving something in a paper bag, that neither resembles the picture you saw or tastes as good as you'd expect, is cheating yourself of the health you deserve. How many times have you gone to McDonalds and actually thought that what you'd eaten was delicious and you felt good after eating it? If you feel like a burger, make one at home.
Feel free to post comments on the McDonalds/WeightWatchers tie up below or send them to us at binghamgirls@gmail.com and we'll post them up over the weekend!
One comment yesterday, regarding the new relationship is that it papers over the cracks in terms of diet and healthy lifestyle. Instead of ordering a "healthy option"at McDonald's people with a weight issue need to sit down with a professional and work out a what they should be doing in real terms to achieve a healthy weight forever. The problem is simply that people eat too much and do too little exercise. Eating healthily is not just a good idea for your life now. In your twilight years, eating healthy and exercising as a habit from young will give you a huge advantage in terms of health benefits - cholesterol, heart, lungs, joints, blood. I'm not talking about living for as long as you can, but about having the best quality of life you can out of the years that you have.
I've been to the movies recently and I looked around at people eating SO MUCH FOOD. I went to a multicultural festival last weekend and I stayed for about 4 minutes. Everywhere I looked, there was a stall selling some kind of high sugar, high fat junk and exactly the type of people who should be looking at their lifestyle EATING IT...... The average person eats too much processed food. Our bodies are not designed for it; sitting at a desk all day, sitting in a car, sitting on the sofa.....we don't move enough to be inhaling waffles or eating a bucket of popcorn bigger than my arse. It's no wonder that 75% of adult aussies are overweight.
The message has gotten lost - cook from raw, plan your meals, sit down with your family and ask how their day was. Teach your kids to cook, buy a new recipe book/magazine. Yes, it is hard work. The Bingham girls advocate adopting a lifestyle change, healthy eating and exercise. We are NOT angels (me especially) but I for one can say that eating fast food is not a way to lose weight. It is about creating new habits and getting rid of old, bad habits. Standing in a queue (or worse going through the drive through; yes, I have done it) looking up at the pretty pictures prior to placing your order and then receiving something in a paper bag, that neither resembles the picture you saw or tastes as good as you'd expect, is cheating yourself of the health you deserve. How many times have you gone to McDonalds and actually thought that what you'd eaten was delicious and you felt good after eating it? If you feel like a burger, make one at home.
Feel free to post comments on the McDonalds/WeightWatchers tie up below or send them to us at binghamgirls@gmail.com and we'll post them up over the weekend!
Wednesday, March 3, 2010
Blogspot Blogstop! Literally! (but temporary we hope!!)
Dearest friends and followers... No Internet connection is materializing tonight and short of me typing my entire effort on my iPhone I'm simply sending apologies and we'll put something up tomorrow. Posie will continue to look at baby weight issues and has promised a special on becoming a packed lunch queen and of course we'll have a pre weekend recipe too. I'm also putting together an offering on doing healthy eating cheaply!!! Plus, watch this space for Zar's opinion on a new WeightWatchers iniative she's heard about!
Grumble grumble Internet goblins... I'm off to bed
lots of love
Georgie (and Z and R) x
Grumble grumble Internet goblins... I'm off to bed
lots of love
Georgie (and Z and R) x
Tuesday, March 2, 2010
ROSIE - Help - I'm pregnant!!
It’s that classic cliché – you get pregnant, you put on weight. Of course – you have a growing baby in your body! Putting on weight is what should happen, as well as the weight of the actual baby, you have the placenta, increased blood count to supply to your baby, growing boobs and it’s important to put on a small amount of fat to provide you and your baby with stores.
How MUCH weight you put on is a contentious issue! This depends on your weight and size prior to becoming pregnant but as a rule, a healthy-weight woman should put on anything between 1 ½ stone to 2 ½.
The problems are that many people use pregnancy as an excuse to pig out – not strictly necessary as you don’t need that many more calories per day for your baby, even in the last 3 months you only need 100-200 more per day (that’s not many calories!).
Another thing I have found with many friends I have chatted to is that most of them instantly STOPPED exercising the minute they found out they are pregnant. Again, not necessary! Exercise is so important to keep you fit, healthy (and sane!) during the time your baby is growing. The type you do is important, not whether you do it or not! If you have never exercised in your life, pregnancy is not the time to start a rigorous training programme. If you have exercised regularly, however, there’s no reason to stop.
Having a baby is a hell of a shock and the first few months are HARD! I really struggled the first two months… having 3-4 stone of extra body weight to have to shift will a) certainly not be a priority, b) make you feel extra knackered and run down and c) will probably make you feel self conscious and negative about your body. You’ve got more important things to think about… your baby will know if you’re miserable… they will probably be miserable too! Babies feed of the mothers’ emotions so much.
My advice – if you are a gym member, chat to a trainer. They should give you advice on what is best or best not to do. If you have exercised regularly before – listen to your body. It will tell you what you can and cannot do. I had to stop running at 16 weeks pregnant, it simply wasn’t right for me. Whilst I was gutted at the time, it was the only sensible thing to do.
So, keep going, nice and steady and you won’t have that doom filled feeling of extra weight to shift on top of being a full time Mum!
My next blog – exercising once your baby is born….and I know all the tricks!
How MUCH weight you put on is a contentious issue! This depends on your weight and size prior to becoming pregnant but as a rule, a healthy-weight woman should put on anything between 1 ½ stone to 2 ½.
The problems are that many people use pregnancy as an excuse to pig out – not strictly necessary as you don’t need that many more calories per day for your baby, even in the last 3 months you only need 100-200 more per day (that’s not many calories!).
Another thing I have found with many friends I have chatted to is that most of them instantly STOPPED exercising the minute they found out they are pregnant. Again, not necessary! Exercise is so important to keep you fit, healthy (and sane!) during the time your baby is growing. The type you do is important, not whether you do it or not! If you have never exercised in your life, pregnancy is not the time to start a rigorous training programme. If you have exercised regularly, however, there’s no reason to stop.
Having a baby is a hell of a shock and the first few months are HARD! I really struggled the first two months… having 3-4 stone of extra body weight to have to shift will a) certainly not be a priority, b) make you feel extra knackered and run down and c) will probably make you feel self conscious and negative about your body. You’ve got more important things to think about… your baby will know if you’re miserable… they will probably be miserable too! Babies feed of the mothers’ emotions so much.
My advice – if you are a gym member, chat to a trainer. They should give you advice on what is best or best not to do. If you have exercised regularly before – listen to your body. It will tell you what you can and cannot do. I had to stop running at 16 weeks pregnant, it simply wasn’t right for me. Whilst I was gutted at the time, it was the only sensible thing to do.
So, keep going, nice and steady and you won’t have that doom filled feeling of extra weight to shift on top of being a full time Mum!
My next blog – exercising once your baby is born….and I know all the tricks!
Monday, March 1, 2010
ZAR - Get motivated!!
I could be the best or the worst person to chat about willpower and motivation......there is no halfway for me, I'm either really good or really bad.
Willpower is something you really have to work on if you are determined to change any bad eating habits you have. There are no magic solutions. Most of it is in your head - that's where the battle is won or lost.
Emotional eating is more than eating when you're sad. It could be so many things - happy, angry, celebratory, lonely, bored, rebellious. I notice self sabotage to be a major thing for me....just when I'm going well.
I've found, if I'm determined not to have something I shouldn't, one of 3 things works for me.
- Remembering how terrible I feel mentally and physically in the period immediately following.
- Remembering how hard I've worked to get this far.
- Remembering how empowered I feel if I resist.
This is basic hypnotherapy - it's all mental. I'm not going to pretend it's easy...none of it is.....it just depends how determined you are to be in control.
As far as motivation goes, if you're waiting for it to hit ("I'm just waiting to get some motivation" - we've all played that card?)......you'll be waiting a long time. There IS often a moment that hits and prompts us to actually do something about our weight and lifestyle but motivation is something we ourselves create by actually just doing it.
By waiting for the magical motivation, you are in denial of how hard this is to do. You have to grab the bull by the horns and get up and get going - everyday. You are the only one living your life and you choose how happy you are in it. You make the decision to be motivated or not. As you build momentum and develop a habit you become motivated. By how you feel. By how you look. From the positive comments you attract. And most importantly, by how you feel about yourself deep inside.
If you want control, you are the motivator - the only one.
Willpower is something you really have to work on if you are determined to change any bad eating habits you have. There are no magic solutions. Most of it is in your head - that's where the battle is won or lost.
Emotional eating is more than eating when you're sad. It could be so many things - happy, angry, celebratory, lonely, bored, rebellious. I notice self sabotage to be a major thing for me....just when I'm going well.
I've found, if I'm determined not to have something I shouldn't, one of 3 things works for me.
- Remembering how terrible I feel mentally and physically in the period immediately following.
- Remembering how hard I've worked to get this far.
- Remembering how empowered I feel if I resist.
This is basic hypnotherapy - it's all mental. I'm not going to pretend it's easy...none of it is.....it just depends how determined you are to be in control.
As far as motivation goes, if you're waiting for it to hit ("I'm just waiting to get some motivation" - we've all played that card?)......you'll be waiting a long time. There IS often a moment that hits and prompts us to actually do something about our weight and lifestyle but motivation is something we ourselves create by actually just doing it.
By waiting for the magical motivation, you are in denial of how hard this is to do. You have to grab the bull by the horns and get up and get going - everyday. You are the only one living your life and you choose how happy you are in it. You make the decision to be motivated or not. As you build momentum and develop a habit you become motivated. By how you feel. By how you look. From the positive comments you attract. And most importantly, by how you feel about yourself deep inside.
If you want control, you are the motivator - the only one.
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