Sometimes I really get a craving for this, so tasty, tangy salty, crispy, juicy! You could do this for a starter if you're having people for dinner or just have it all to yourself!
This is for 2 people or 4 for a starter.
2 tbsp hoisin sauce
1 tbsp soy sauce
1 tbsp Chinese rice wine
1 brown onion, finely chopped
2 celery sticks, finely chopped
250g lean pork mince
1.5 cups beans sprouts
2 tbsp chopped fresh coriander
Lettuce leaves to serve, something crispy that has a good cup to it, iceberg, little gem, witlof
In a bowl, combine the hoisin, soy and rice vinegar. Heat a wok or frypan on a high heat. Spray with a little olive oil spray. Stir-fry the onion and celery for a couple of minutes. Add the mince and cook for a few minutes, breaking up the lumps with a wooden spoon, until it has changed colour. Add the bean sprouts and hoisin mix and stir, heating through for a couple of minutes. Remove from heat and stir through the coriander. Transfer to a serving bowl and put on table with the lettuce leaves. To eat, spoon some of the pork mix into a lettuce leaf and eat with your fingers.
Thursday, April 29, 2010
Wednesday, April 28, 2010
GEORGIE - Sweat it out for great skin!!
Recently I've been cycling to and from work. It's about 13 miles each way and now I've got a proper triathlon road bike I have the capability to properly exercise once or at least twice a day depending on how much I cadge a lift... It's been a while since I have commuted on two wheels and I had forgotten how tiring but also how exhilarating it can be. For a start I can eat more which regular readers of our blog will know is something I LOVE to do... but the greatest improvement seems to be in my skin. It looks better then it has looked for YEARS!!
I only have one problem area of my face, the hormonal area around the lower lip and chin where so many women get the odd pimple - and that comes and goes regardless of everything and nothing I do right or wrong. But generally I have really good clear skin, and never better then when I get fresh air and have a good sweat. I swear I don't have a single large pore on my face at the moment (unusual I can tell you) and I have rosy cheeks AND my skin is soft as a baby's bottom. So I HIGHLY recommend getting on your bike and getting your heart rate up for better healthier skin!!
Looking into the research done on good and bad skin, there seem to be a number of common elements. Firstly, hormones can play a massive part. Sometimes there is nothing we can do about bad skin. Sometimes what we require is a good dose of hormones (there are quite a few forms of the contraceptive pill that now help skin improve) to help balance things out. I know that when I was on the pill I never had more then the odd bad 'period zit' that comes up once a month where-ever it pleases... and when I came OFF the pill I was like a teenager for a few months. If you have serious skin complaints then a dermatologist is always the right route. I put it off and put it off (which when you work in TV is always a bad thing as bad skin is a complete no no under HD cameras and lights.) and when I DID go, he simply took one look at me, prescribed me a topical and an occasional cream and I haven't had more then the odd zit since. Easy!!
Diet is another important component for having good skin, we all have the odd thing that will affect our skin, for a number of people it is their treats - like chocolate - for me it's high yeast or high sugar foods (mades me red) or alcohol which makes me very ruddy indeed. I don't completely avoid them but I eat minimal amounts of yeast and sugar by avoiding processed foods and alcohol is not an everyday thing so with the treat comes a beaming red face!! Ha ha!! Generally, keep track of your skin. Notice when it flares up, gets dry, gets spotty - either because of something you ate at the time or in digestion the next day. It will help you work out what doesn't work for you.
Looking at other research there are a few pointers for getting better skin, the most important from my point of view is drinking water. Get at least 1 and a half litres down your trap a day. It really does make a different to your skin (and your tiredness, and your bowels and your general clarity and alertness).
Other pointers include the importance of the cleanse tone and moisturise routine which I CANNOT stress enough - I have always had a fastidious skincare regime (being on TV means you wear a TROWEL load of make up everyday) and don't be afraid to cleanse more then once. Odds are, if you cleanse, then cleanse again, you will be a little horrified at how much more dirt comes off your skin. The only thing I will say about cleansing and toning is to avoid any alcohol based products on your skin. Don't ever use a toner that has a dry touch feel to it. Dry skin = ageing skin and we don't want that!! That includes staying away from a number of the baby wipes that have alcohol based products in them. They might get your skin clean but sometimes stripping all the oil out of your face is counter productive. Find a balance. Use water and oil based products and if you aren't sure, just use olive oil! I have and do occasionally!! Whatever you do, get in the routine or making sure you skin is clean before you turn in. I tend to take my make up off the second I get home so that my skin has as much 'breathe' time as it can without the old slap blocking up the pores. I am a Dermalogica girl and I cannot recommend their products enough. You have to go to have your face 'mapped' by a skincare expert and the right products recommended for your skin and it costs about £300 but its the best 300 quid I ever spent.
Finally, there are many things to avoid with your skin. Excesses seem to be the key here. Don't drink or smoke or sunbathe lots. It really is that simple. The reason most Hollywood women look as good as they do isn't only down to good plastic surgeons. Most of them exercise religiously, sleep lots and don't drink or smoke in their battle with their age.
Finally - go get some sleep!! That helps the skin lots. Which is exactly what I am off to do now. (P.S. My dermatologist told me that sleeping on your front doesn't help your skin on your face or chest as it doesn't get as much air and you tend to crumple it with the weight of you body/head - oh dear. I sleep almost entirely on my front...)
Enjoy!!
I only have one problem area of my face, the hormonal area around the lower lip and chin where so many women get the odd pimple - and that comes and goes regardless of everything and nothing I do right or wrong. But generally I have really good clear skin, and never better then when I get fresh air and have a good sweat. I swear I don't have a single large pore on my face at the moment (unusual I can tell you) and I have rosy cheeks AND my skin is soft as a baby's bottom. So I HIGHLY recommend getting on your bike and getting your heart rate up for better healthier skin!!
Looking into the research done on good and bad skin, there seem to be a number of common elements. Firstly, hormones can play a massive part. Sometimes there is nothing we can do about bad skin. Sometimes what we require is a good dose of hormones (there are quite a few forms of the contraceptive pill that now help skin improve) to help balance things out. I know that when I was on the pill I never had more then the odd bad 'period zit' that comes up once a month where-ever it pleases... and when I came OFF the pill I was like a teenager for a few months. If you have serious skin complaints then a dermatologist is always the right route. I put it off and put it off (which when you work in TV is always a bad thing as bad skin is a complete no no under HD cameras and lights.) and when I DID go, he simply took one look at me, prescribed me a topical and an occasional cream and I haven't had more then the odd zit since. Easy!!
Diet is another important component for having good skin, we all have the odd thing that will affect our skin, for a number of people it is their treats - like chocolate - for me it's high yeast or high sugar foods (mades me red) or alcohol which makes me very ruddy indeed. I don't completely avoid them but I eat minimal amounts of yeast and sugar by avoiding processed foods and alcohol is not an everyday thing so with the treat comes a beaming red face!! Ha ha!! Generally, keep track of your skin. Notice when it flares up, gets dry, gets spotty - either because of something you ate at the time or in digestion the next day. It will help you work out what doesn't work for you.
Looking at other research there are a few pointers for getting better skin, the most important from my point of view is drinking water. Get at least 1 and a half litres down your trap a day. It really does make a different to your skin (and your tiredness, and your bowels and your general clarity and alertness).
Other pointers include the importance of the cleanse tone and moisturise routine which I CANNOT stress enough - I have always had a fastidious skincare regime (being on TV means you wear a TROWEL load of make up everyday) and don't be afraid to cleanse more then once. Odds are, if you cleanse, then cleanse again, you will be a little horrified at how much more dirt comes off your skin. The only thing I will say about cleansing and toning is to avoid any alcohol based products on your skin. Don't ever use a toner that has a dry touch feel to it. Dry skin = ageing skin and we don't want that!! That includes staying away from a number of the baby wipes that have alcohol based products in them. They might get your skin clean but sometimes stripping all the oil out of your face is counter productive. Find a balance. Use water and oil based products and if you aren't sure, just use olive oil! I have and do occasionally!! Whatever you do, get in the routine or making sure you skin is clean before you turn in. I tend to take my make up off the second I get home so that my skin has as much 'breathe' time as it can without the old slap blocking up the pores. I am a Dermalogica girl and I cannot recommend their products enough. You have to go to have your face 'mapped' by a skincare expert and the right products recommended for your skin and it costs about £300 but its the best 300 quid I ever spent.
Finally, there are many things to avoid with your skin. Excesses seem to be the key here. Don't drink or smoke or sunbathe lots. It really is that simple. The reason most Hollywood women look as good as they do isn't only down to good plastic surgeons. Most of them exercise religiously, sleep lots and don't drink or smoke in their battle with their age.
Finally - go get some sleep!! That helps the skin lots. Which is exactly what I am off to do now. (P.S. My dermatologist told me that sleeping on your front doesn't help your skin on your face or chest as it doesn't get as much air and you tend to crumple it with the weight of you body/head - oh dear. I sleep almost entirely on my front...)
Enjoy!!
Tuesday, April 27, 2010
ZAR - watch the bevvies!!
I know I own a coffee bar serving beautiful and delicious beverages, BUT I also bitch about how much they can add to your daily intake. To avoid me sounding like a broken record, Posie recommended I let you know how many calories a few of the popular drinks have in them. Bear in mind that you should be consuming between 1500-2500 Calories per day depending on the individual. Each of the drinks is based on a 400ml serving. Also compare a typical breakfast of weetbix and skim milk is 256 Calories.
Hot chocolate with full cream milk - 356 Calories
Freshly squeezed orange juice - 138 Calories
Full cream coffee (large) - 225 Calories
Fresh carrot, beetroot, apple and celery juice - 140 Calories
Iced coffee with whipped cream - 305 Calories
Low fat mango smoothie - 189 Calories
Ribena (60ml cordial) - 120 Calories
Tea with skim milk - 18 Calories
Coke - 167 Calories
Soft drink - 172 Calories
I'm not saying you should never have these, just consider how much you are adding to you daily intake by consuming them. Some of these are fairly good choices and could be used as a snack. If you are struggling with your weight, just removing some or all of these beverages could make a big difference. Substituting full cream milk for skim milk could also cut the calories of the coffee (or hot chocolate) by half.
Hot chocolate with full cream milk - 356 Calories
Freshly squeezed orange juice - 138 Calories
Full cream coffee (large) - 225 Calories
Fresh carrot, beetroot, apple and celery juice - 140 Calories
Iced coffee with whipped cream - 305 Calories
Low fat mango smoothie - 189 Calories
Ribena (60ml cordial) - 120 Calories
Tea with skim milk - 18 Calories
Coke - 167 Calories
Soft drink - 172 Calories
I'm not saying you should never have these, just consider how much you are adding to you daily intake by consuming them. Some of these are fairly good choices and could be used as a snack. If you are struggling with your weight, just removing some or all of these beverages could make a big difference. Substituting full cream milk for skim milk could also cut the calories of the coffee (or hot chocolate) by half.
Monday, April 26, 2010
ROSIE - goal setting!
I would say one of the biggest problem a lot of people have with regards to fitness/weight loss is setting their goals. When I ask most of my clients what they want to ACHIEVE from our sessions and what their long term goals are, their answer is usually along the lines of: "getting fitter", "getting more toned", "losing weight" or similar. For people who DON'T go to a personal trainer and have someone to clarify these goals then they're instantly on the course to failure.
Why? Simple. Their goals are vague and their plan to achieving these goals are even more vague. When they don't see results instantly or fail to see the bigger picture then they think "what's the point", give up and feel like a failure. This is where I come in!! My consultation time with a client is VITAL for both me and them to clarify what they really want out of our sessions. So, whether you have a fantastic trainer like me (!) or not, here are some guidelines for setting your goals. You may have heard of this acronym before; it was drummed into me when I was studying to be a personal trainer so it was almost like a mantra. Think SMART. No, not clever... well, read on and you'll see!
Specific
You MUST quantify your goals. "Getting fitter" is not a proper goal. How do you want to get fitter? In what area of of fitness? Do you want to get stronger or run faster? If you want to lose weight, how much weight? Half a stone; or 5 stone?
Measurable
This directly follows on from the specific aspect. If you want to run faster, you need to have a target of what you're running FOR in order that your fitness can be tailored to this. If you want to beat your personal best and run a half marathon in under an hour and half, you can tweak your fitness programme so that you are on the right track and you know you WILL achieve your goal. If you want to lose weight, how will you measure this? By using body fat analysis? Or on the scales?
Achievable
This probably the one most people fail to understand. Your goal must be achievable for YOU. It's not the same as being realistic; if you don't have the build or genes for long distance running then there's no way you could run a marathon in 2 and a half hours. If you have the build and genes and are just out of shape then it may take you a long time but you could do it in the end. This aspect is about being realistic with YOURSELF and what you will be able to achieve.
Realistic
This is all about being real. There's no point saying; I want to lose a stone in 2 weeks. It's unhealthy and you'll probably live on a lettuce leaf for two weeks to achieve it. However, losing a stone in 6 weeks is very realistic AND achievable. If you are unrealistic then you are not likely to achieve your goals which will end up making you feel like crap.
Time Frame
Again a REALLY important aspect of this acronym, especially if you have a mega goal which is going to take some time to get to. Set your time frame AND STICK TO IT. It's so easy to get diverted and think, oh I'll do that next week. Then the weeks go by, as do the months and suddenly that goal you wanted to achieve? Nowhere. Break up your goal into mini time frames and set mini targets. If you have loads of weight to lose, say 3 or more stone, break these down into stones and mini blocks of time to achieve each goal. Otherwise the task at hand can seem monumental.
So, whenever you're setting yourself a new goal, think SMART, write down the steps and you're onto a winner! Keep the piece of paper somewhere you'll see it; on your fridge, in your car and you can think of your goal daily.
When you achieve your goal - treat yourself! A new outfit, pampering session, dinner out (though perhaps not if you're losing weight....), whatever. Just pat yourself on your back - and set the next one!
Why? Simple. Their goals are vague and their plan to achieving these goals are even more vague. When they don't see results instantly or fail to see the bigger picture then they think "what's the point", give up and feel like a failure. This is where I come in!! My consultation time with a client is VITAL for both me and them to clarify what they really want out of our sessions. So, whether you have a fantastic trainer like me (!) or not, here are some guidelines for setting your goals. You may have heard of this acronym before; it was drummed into me when I was studying to be a personal trainer so it was almost like a mantra. Think SMART. No, not clever... well, read on and you'll see!
Specific
You MUST quantify your goals. "Getting fitter" is not a proper goal. How do you want to get fitter? In what area of of fitness? Do you want to get stronger or run faster? If you want to lose weight, how much weight? Half a stone; or 5 stone?
Measurable
This directly follows on from the specific aspect. If you want to run faster, you need to have a target of what you're running FOR in order that your fitness can be tailored to this. If you want to beat your personal best and run a half marathon in under an hour and half, you can tweak your fitness programme so that you are on the right track and you know you WILL achieve your goal. If you want to lose weight, how will you measure this? By using body fat analysis? Or on the scales?
Achievable
This probably the one most people fail to understand. Your goal must be achievable for YOU. It's not the same as being realistic; if you don't have the build or genes for long distance running then there's no way you could run a marathon in 2 and a half hours. If you have the build and genes and are just out of shape then it may take you a long time but you could do it in the end. This aspect is about being realistic with YOURSELF and what you will be able to achieve.
Realistic
This is all about being real. There's no point saying; I want to lose a stone in 2 weeks. It's unhealthy and you'll probably live on a lettuce leaf for two weeks to achieve it. However, losing a stone in 6 weeks is very realistic AND achievable. If you are unrealistic then you are not likely to achieve your goals which will end up making you feel like crap.
Time Frame
Again a REALLY important aspect of this acronym, especially if you have a mega goal which is going to take some time to get to. Set your time frame AND STICK TO IT. It's so easy to get diverted and think, oh I'll do that next week. Then the weeks go by, as do the months and suddenly that goal you wanted to achieve? Nowhere. Break up your goal into mini time frames and set mini targets. If you have loads of weight to lose, say 3 or more stone, break these down into stones and mini blocks of time to achieve each goal. Otherwise the task at hand can seem monumental.
So, whenever you're setting yourself a new goal, think SMART, write down the steps and you're onto a winner! Keep the piece of paper somewhere you'll see it; on your fridge, in your car and you can think of your goal daily.
When you achieve your goal - treat yourself! A new outfit, pampering session, dinner out (though perhaps not if you're losing weight....), whatever. Just pat yourself on your back - and set the next one!
Thursday, April 22, 2010
ZAR - something for the weekend - Beef Stroganoff!!!
This is a lower fat version of the traditional. If you can avoid having it with rice or pasta and stick with green veg, it'll be even better for you. Serves 2.
300g rump steak, trimmed and sliced into strips
6 button mushrooms, in quarters
Half a red onion, sliced
1 clove garlic, chopped
Half a red capsicum, sliced
Half a cup white wine
Half a cup chicken stock
1 tsp tomato paste
1 tsp Dijon mustard
1 tbsp Greek yoghurt
1 tbsp chopped parsley
Salt and pepper
Heat a heavy bottomed casserole or frypan with some olive oil to medium high heat. When hot, brown the beef in batches if necessary and remove to a warmed plate. Turn the heat down slightly, add a little more oil to the pan and throw in the mushrooms, Brown for a few minutes and then add in the onion and garlic. Cook for a little while and then add the capsicum and repeat. Pour in the wine and allow to bubble away before adding the stock. Add to the pan the tomato paste, mustard and yoghurt and stir to combine. Return the beef to the pan and cook for a few minutes. Add parsley and season and serve.
300g rump steak, trimmed and sliced into strips
6 button mushrooms, in quarters
Half a red onion, sliced
1 clove garlic, chopped
Half a red capsicum, sliced
Half a cup white wine
Half a cup chicken stock
1 tsp tomato paste
1 tsp Dijon mustard
1 tbsp Greek yoghurt
1 tbsp chopped parsley
Salt and pepper
Heat a heavy bottomed casserole or frypan with some olive oil to medium high heat. When hot, brown the beef in batches if necessary and remove to a warmed plate. Turn the heat down slightly, add a little more oil to the pan and throw in the mushrooms, Brown for a few minutes and then add in the onion and garlic. Cook for a little while and then add the capsicum and repeat. Pour in the wine and allow to bubble away before adding the stock. Add to the pan the tomato paste, mustard and yoghurt and stir to combine. Return the beef to the pan and cook for a few minutes. Add parsley and season and serve.
Wednesday, April 21, 2010
ROSIE - The Sloth Effect
This is something that is so often highlighted in the media and which I read with interest because it has applied to me massively in the past.
When I was personal training full time (before the days of mother-hood!), I was often working 50 hour weeks. Not unusual, many people work hard, but these 50 hours often comprised of 10 hours training with my clients per week (running, spinning, plyometrics etc) and I had a regular 13 classes per week which I taught. Needless to say.... I was KNACKERED! My energy levels were sapped, I really struggled consume the calories to maintain my body weight and generally I felt shot to bits. If I had an hour off, I would sleep. In the evenings, I would be asleep on the sofa before I had even had dinner. So, you could say I had an extreme lifestyle. My husband jokes that I'm either in 5th gear or asleep!
However, I was reading an interesting article a couple of months ago on this theme that many elite athletes and personal trainers do the same. Such is their "job" (and for professional athletes of course this is a job) that the rest of the time they tend to slob around. So, they may train for 4 hours per day, some more, some less, but the remainder of the day is their "recovery" - i.e doing nothing. The article stated that whilst of course they got the recommended exercise level per week, the fact that they had a similar 5th gear to neutral mentality was not good for their bodies.
So, we're encouraged to be as active as possible; many of us aren't and come nowhere near the recommended activity level. Where does the sloth mentality come in? In both scenarios. The "athlete" group and the group who don't do as much exercise. What am I trying to say? We ALL need to be as active as possible. Exercise and activity are two different things; activity is just that - keeping active.
So. Put down that remote, walk to the pub, clear out the garden shed. Do some mowing. Climb the stairs. My goodness, I won't bore you but you get the gist. Get active AS WELL as doing your exercise and you're doing your body a favour!
When I was personal training full time (before the days of mother-hood!), I was often working 50 hour weeks. Not unusual, many people work hard, but these 50 hours often comprised of 10 hours training with my clients per week (running, spinning, plyometrics etc) and I had a regular 13 classes per week which I taught. Needless to say.... I was KNACKERED! My energy levels were sapped, I really struggled consume the calories to maintain my body weight and generally I felt shot to bits. If I had an hour off, I would sleep. In the evenings, I would be asleep on the sofa before I had even had dinner. So, you could say I had an extreme lifestyle. My husband jokes that I'm either in 5th gear or asleep!
However, I was reading an interesting article a couple of months ago on this theme that many elite athletes and personal trainers do the same. Such is their "job" (and for professional athletes of course this is a job) that the rest of the time they tend to slob around. So, they may train for 4 hours per day, some more, some less, but the remainder of the day is their "recovery" - i.e doing nothing. The article stated that whilst of course they got the recommended exercise level per week, the fact that they had a similar 5th gear to neutral mentality was not good for their bodies.
So, we're encouraged to be as active as possible; many of us aren't and come nowhere near the recommended activity level. Where does the sloth mentality come in? In both scenarios. The "athlete" group and the group who don't do as much exercise. What am I trying to say? We ALL need to be as active as possible. Exercise and activity are two different things; activity is just that - keeping active.
So. Put down that remote, walk to the pub, clear out the garden shed. Do some mowing. Climb the stairs. My goodness, I won't bore you but you get the gist. Get active AS WELL as doing your exercise and you're doing your body a favour!
Tuesday, April 20, 2010
GEORGIE - DO this, do that - the latest....
This relates to an article I saw today in the Daily Mail - new research on how to live a longer and healthier life. We are always being bombarded with the latest health advice - eat this, do that, don't do that... its all bossy bossy bossy from the health experts. HOWEVER it is always entertaining to hear the latest gems... I am all for a healthier happier me (or you) but some of these things seem hilarious to me!! Here we go...
The latest advice on how to live longer;
Don't lie in - it can disrupt your sleep pattern and cause 'weekend headaches' (NOOOOOO NOOOOOO really?)
Go colourful - eat food of every colour of the rainbow - that means your diet is varied (agree - everyone has seen a Gillian McKeith table of 'before' food and its always a deep friend colour of yellows, orange and beige - yuk - the more colourful it is, the better as far as I am concerned!!)
Stand on one leg to brush your teeth - no seriously - this apparently helps work out core muscles that rarely get a use AND it can help with your balance too! (Should be interesting when we're struggling and knackered in the morning)
Don't go to the pub for a whinge - apparently a brisk walk or a coffee is a better way to work out anxiety - pub is just an avoidance of the issue itself (plus surely save us all from your boring whinging - no one likes a Debbie Downer...)
Wear heels - (HALLELUJAH!!!! I rejoice this one) - although it does go on to say that a little heel - a half to 3/4 of an inch helps with arch support, posture and knee tendons... So no recommendations of the 3 plus inches I like to wear then...
Suncream no no's - don't wear high factor cream - stick with SP30 and below - high factor creams aren't much more effective - (and look stupid too - yes, we have all done the factor 60 'white off' - v.embarrassing) we are advised to wear some form of UVA protection all year round as they're the rays that do the damage, so SP15 in the winter and SP30 in the summer. (although don't forget about the teeny weeny odd bit of Vitamin D here and there!)
If you are going to buy shoes, buy them at the end of the day - ( First I thought this was a joke, then I though this would be due to lower likelihood of impulse buying at the end of the day) Actually it's for physical reasons - by the end of a day your feet are at their actual size - your feet swell due to gravity and blood flow during the course of the day so late shopping means you aren't likely to buy shoes that are waaaay too tight!
Ditch the bottled water - (well this appeals to me as I HATE the waste caused by little bottles of water but its not environmental) according to this expert - Catherine Collins, chief dietitian at St George's in London, it doesn't have to be water that hydrates you - it CAN be tea, coffee, soup - anything that makes you pee!! She also says that if you eat your five a day then you actually get enough water in your diet anyway. (Don't agree - I love water but hey - ditch the bottles THAT I agree with.)
Don't rinse after brushing - This sounds quite weird, but The British Dental association say the toothpaste residue left in your mouth when you spit out helps protect teeth over the coming hours. (What about mouthwash?)
Wash your hands on your return home - the amount of germs we pick up in public places while travelling to and from work or trips is easily spread around your house so washing your hands as soon as you walk through the door helps you avoid spreading it around your own home. (Bingham girls have been bought up on the 'a little dirt never hurt anyone' (except at Zar Bar of COURSE) and I am hardly ever sick so I take this with a pinch of salt but when you look at the principle of how germs are spread this is of course, common sense...)
Watch TV constructively - that means stretching and exercising in ad breaks... - sit ups, Pilate's movements and stretches - (I have taken this one step further and often sat on my friends exercise bike while watching back episodes of America's Next Top Model... sneaky way to while away the lazy hours in front of the tv... how sad is that?!)
If you can't sleep, don't just lie there... - a professor at the Loughboro sleep research institute says fighting sleep in your bed is totally counter productive - and he suggests getting up and engaging your brain!! Do a jigsaw puzzle!! (I would suggest jiggy jiggy is the best way to work your way towards a good nights sleep but hey - he's the expert....)
And finally - apparently it helps to breathe like a baby!! We are all born with the ability to breathe well and stress stops us from remembering to breathe from our bellies... so all together now - imagine your tummy is a big balloon and ease and deflate. Repeat and relax!!
The latest advice on how to live longer;
Don't lie in - it can disrupt your sleep pattern and cause 'weekend headaches' (NOOOOOO NOOOOOO really?)
Go colourful - eat food of every colour of the rainbow - that means your diet is varied (agree - everyone has seen a Gillian McKeith table of 'before' food and its always a deep friend colour of yellows, orange and beige - yuk - the more colourful it is, the better as far as I am concerned!!)
Stand on one leg to brush your teeth - no seriously - this apparently helps work out core muscles that rarely get a use AND it can help with your balance too! (Should be interesting when we're struggling and knackered in the morning)
Don't go to the pub for a whinge - apparently a brisk walk or a coffee is a better way to work out anxiety - pub is just an avoidance of the issue itself (plus surely save us all from your boring whinging - no one likes a Debbie Downer...)
Wear heels - (HALLELUJAH!!!! I rejoice this one) - although it does go on to say that a little heel - a half to 3/4 of an inch helps with arch support, posture and knee tendons... So no recommendations of the 3 plus inches I like to wear then...
Suncream no no's - don't wear high factor cream - stick with SP30 and below - high factor creams aren't much more effective - (and look stupid too - yes, we have all done the factor 60 'white off' - v.embarrassing) we are advised to wear some form of UVA protection all year round as they're the rays that do the damage, so SP15 in the winter and SP30 in the summer. (although don't forget about the teeny weeny odd bit of Vitamin D here and there!)
If you are going to buy shoes, buy them at the end of the day - ( First I thought this was a joke, then I though this would be due to lower likelihood of impulse buying at the end of the day) Actually it's for physical reasons - by the end of a day your feet are at their actual size - your feet swell due to gravity and blood flow during the course of the day so late shopping means you aren't likely to buy shoes that are waaaay too tight!
Ditch the bottled water - (well this appeals to me as I HATE the waste caused by little bottles of water but its not environmental) according to this expert - Catherine Collins, chief dietitian at St George's in London, it doesn't have to be water that hydrates you - it CAN be tea, coffee, soup - anything that makes you pee!! She also says that if you eat your five a day then you actually get enough water in your diet anyway. (Don't agree - I love water but hey - ditch the bottles THAT I agree with.)
Don't rinse after brushing - This sounds quite weird, but The British Dental association say the toothpaste residue left in your mouth when you spit out helps protect teeth over the coming hours. (What about mouthwash?)
Wash your hands on your return home - the amount of germs we pick up in public places while travelling to and from work or trips is easily spread around your house so washing your hands as soon as you walk through the door helps you avoid spreading it around your own home. (Bingham girls have been bought up on the 'a little dirt never hurt anyone' (except at Zar Bar of COURSE) and I am hardly ever sick so I take this with a pinch of salt but when you look at the principle of how germs are spread this is of course, common sense...)
Watch TV constructively - that means stretching and exercising in ad breaks... - sit ups, Pilate's movements and stretches - (I have taken this one step further and often sat on my friends exercise bike while watching back episodes of America's Next Top Model... sneaky way to while away the lazy hours in front of the tv... how sad is that?!)
If you can't sleep, don't just lie there... - a professor at the Loughboro sleep research institute says fighting sleep in your bed is totally counter productive - and he suggests getting up and engaging your brain!! Do a jigsaw puzzle!! (I would suggest jiggy jiggy is the best way to work your way towards a good nights sleep but hey - he's the expert....)
And finally - apparently it helps to breathe like a baby!! We are all born with the ability to breathe well and stress stops us from remembering to breathe from our bellies... so all together now - imagine your tummy is a big balloon and ease and deflate. Repeat and relax!!
Monday, April 19, 2010
MUMMY BING - I told you so...
I'm very touched to be asked to write a blog as the fourth Bingham girl (or maybe I should be the first from whom the other three have sprung?!), but as our generation are not keen bloggers possibly only 2% of them will even bother to read it! If there is a demand for geriatric help/advice/views, please let me know and I will happily continue to blog.
Two things spring to mind immediately - first that it is lovely that the three girls have something that they can do together even though world- wide-spread. Zar I know is delighted to be included and really enjoys her blogging. Secondly, it is so great that all those years of banging on on the same old theme - never, ever go on a diet to lose weight, eat moderately of all things just not too much, never have a second helping, a naughty little treat does you good now and again, take as much exercise as you can possibly manage, energise to feel energetic and balance your lives to suit your existence - really has now shown to bear fruit in this blog. Some of the things said could be me speaking, so that is very rewarding!! I feel that I should be the proud mummy as we are very proud of the way our three girls are running their lives, all different but all fulfilled in their own ways.
Let's hear whether you want any more of this, replacement hips and knees and creaking joints are my speciality!
Thanks for reading this, love Mummy Bingham
Two things spring to mind immediately - first that it is lovely that the three girls have something that they can do together even though world- wide-spread. Zar I know is delighted to be included and really enjoys her blogging. Secondly, it is so great that all those years of banging on on the same old theme - never, ever go on a diet to lose weight, eat moderately of all things just not too much, never have a second helping, a naughty little treat does you good now and again, take as much exercise as you can possibly manage, energise to feel energetic and balance your lives to suit your existence - really has now shown to bear fruit in this blog. Some of the things said could be me speaking, so that is very rewarding!! I feel that I should be the proud mummy as we are very proud of the way our three girls are running their lives, all different but all fulfilled in their own ways.
Let's hear whether you want any more of this, replacement hips and knees and creaking joints are my speciality!
Thanks for reading this, love Mummy Bingham
Sunday, April 18, 2010
ZAR - Inspiration for the week ahead!
I got up this morning as my neighbour was coming in from a big Saturday night. Early for a Sunday. I was on the road at 5am, meeting my team mates soon after, and not long after that cycling over the Harbour Bridge. This was an experience in itself - cool, clear, quiet. Sydney at it's best.
I was on the way to check in for the BRW Triathlon in the Botanic Gardens. 400m swim, 8km bike, 4km run. 4500 people, competing in teams of workmates and randoms, some seriously, some for fun, many for the first time, lots on an annual pilgrimage.
I can't recommend a fitness challenge of this type enough. To push yourself physically is only the half of it. The mental ride is the other half. Excitement, nerves, fear, fun seriousness, concentration, exhaustion, pain, exhilaration. There is nothing like crossing the finishing line, knowing you've achieved something few do. It lifts spirits and gives confidence. The rush of endorphins is worth it too.
Even if it's not a triathlon, plan to do something that takes you out of your comfort zone, that challenges you and you won't believe how it'll make you feel. A fun run will do it. And then watch yourself go.........
P.S. I should mention that I started the swim 30 seconds early (an innocent mistake), the run leg nearly killed me and when that didn't, the cycle back to Crows Nest, almost all up hill, pretty much finished the job. Hurrah - bring it on!
I was on the way to check in for the BRW Triathlon in the Botanic Gardens. 400m swim, 8km bike, 4km run. 4500 people, competing in teams of workmates and randoms, some seriously, some for fun, many for the first time, lots on an annual pilgrimage.
I can't recommend a fitness challenge of this type enough. To push yourself physically is only the half of it. The mental ride is the other half. Excitement, nerves, fear, fun seriousness, concentration, exhaustion, pain, exhilaration. There is nothing like crossing the finishing line, knowing you've achieved something few do. It lifts spirits and gives confidence. The rush of endorphins is worth it too.
Even if it's not a triathlon, plan to do something that takes you out of your comfort zone, that challenges you and you won't believe how it'll make you feel. A fun run will do it. And then watch yourself go.........
P.S. I should mention that I started the swim 30 seconds early (an innocent mistake), the run leg nearly killed me and when that didn't, the cycle back to Crows Nest, almost all up hill, pretty much finished the job. Hurrah - bring it on!
Thursday, April 15, 2010
ZAR - Hummus for the weekend!!!
I remember when Rosie was staying with me a few years ago, we each claimed that we made the best hummus. We had a hummus-off......I think we agreed that they were both the winner - both very different.
Hummus is a really useful dip to have in the fridge. Good spread on crispbread or for celery dipping. Also easy to keep a tin of chickpeas in the pantry. If you take longer than 5 minutes to make this, you're doing something wrong.
400g tin chickpeas, drained and rinsed
1 clove garlic, peeled
juice of half a lemon
half a tsp cumin
tbsp olive oil
tbsp warm water
salt and pepper
Put all ingredients in a food processor and blitz. Scrape down and blitz again. Taste and adjust for flavour and texture.
Also good for dips and spreads.....
De-seed, grill and peel skin off 2 red capsicums (peppers). Blitz the flesh in food processor with 2 good tbsps low fat cottage cheese, lemon juice and salt and pepper.
1 cup of chopped cucumber mixed with 125g natural yoghurt and chopped mint, salt and pepper.
Hummus is a really useful dip to have in the fridge. Good spread on crispbread or for celery dipping. Also easy to keep a tin of chickpeas in the pantry. If you take longer than 5 minutes to make this, you're doing something wrong.
400g tin chickpeas, drained and rinsed
1 clove garlic, peeled
juice of half a lemon
half a tsp cumin
tbsp olive oil
tbsp warm water
salt and pepper
Put all ingredients in a food processor and blitz. Scrape down and blitz again. Taste and adjust for flavour and texture.
Also good for dips and spreads.....
De-seed, grill and peel skin off 2 red capsicums (peppers). Blitz the flesh in food processor with 2 good tbsps low fat cottage cheese, lemon juice and salt and pepper.
1 cup of chopped cucumber mixed with 125g natural yoghurt and chopped mint, salt and pepper.
Wednesday, April 14, 2010
ROSIE - all the gear - but for WHAT price?!
This is just a short piece... and mainly inspired by my recent shopping trip! I used to have SO many exercise clothes when working full time as a personal trainer. Since I've only been part time in the last year or so, I have been steadily working my way through them until recently when I realised I was down to two tops and one pair of work out bottoms. Not enough!
So I headed into Reading with my son Jack (shopping is not something either of us enjoy...) and to the nearest sports retail outlet (which shall remain nameless for more than one reason!). Approximately 5 minutes later we left that one, empty handed. And the next shop, and the next... you get the pattern. No, not because I hate shopping and because I can't be bothered but because they are SO expensive! I'm not cheapskate and I appreciate quality is worth paying for but. But £24.99 for a skimpy top just because it happens to have a brand name on it? No, no, NO!!! So, after a fruitless hour and exhausting all the "sports shops", I headed to TK Maxx. Needless to say, £40 and 15 minutes later, I had various tops and bottoms which would do me for the next while!
Don't be fooled by labels. If you have the money and you LIKE your labels then fine, but if you're on a budget then they're simply not necessary. I am under a certain amount of pressure in that I actually teach the classes so can't rock up in an old pair of Green Flashes and my dad's t-shirt but you certainly CAN look good in the gym for less. Avoid the high street shops and think outside the box.
Just a quick note to end up though... if you're doing high impact activity (running/plyometrics/step/aerobics) then certainly don't skimp on your trainers. They're vital to avoid injury and you really need the support and cushioning that proper trainers provide. But get the right pair and if you're a moderate exerciser they should last you a decent amount of time.
So I headed into Reading with my son Jack (shopping is not something either of us enjoy...) and to the nearest sports retail outlet (which shall remain nameless for more than one reason!). Approximately 5 minutes later we left that one, empty handed. And the next shop, and the next... you get the pattern. No, not because I hate shopping and because I can't be bothered but because they are SO expensive! I'm not cheapskate and I appreciate quality is worth paying for but. But £24.99 for a skimpy top just because it happens to have a brand name on it? No, no, NO!!! So, after a fruitless hour and exhausting all the "sports shops", I headed to TK Maxx. Needless to say, £40 and 15 minutes later, I had various tops and bottoms which would do me for the next while!
Don't be fooled by labels. If you have the money and you LIKE your labels then fine, but if you're on a budget then they're simply not necessary. I am under a certain amount of pressure in that I actually teach the classes so can't rock up in an old pair of Green Flashes and my dad's t-shirt but you certainly CAN look good in the gym for less. Avoid the high street shops and think outside the box.
Just a quick note to end up though... if you're doing high impact activity (running/plyometrics/step/aerobics) then certainly don't skimp on your trainers. They're vital to avoid injury and you really need the support and cushioning that proper trainers provide. But get the right pair and if you're a moderate exerciser they should last you a decent amount of time.
Tuesday, April 13, 2010
GEORGIE - Scales, jeans and measuring tapes
Just a quickie about your/our weight. I am an obsessive scale hopper, as someone who can fall of the wagon quite easily I find a regular step onto the dreaded plates lets me keep my weight in check. I don't do it daily, but at least twice a week - if I don't - then I find that suddenly 5 pounds have appeared from no where! During my move back from the States, the scales got packed and I can't find them anywhere. I am entering my third month without scales and it's been tough. I resolved to weight myself when I went to the gym. Fat lot of good that has done me. Last month, I tipped the scales 9lbs (about 4kgs) heavier then I did yesterday! I think the scales at my local leisure centre are taking the piss! There is no way that is accurate or I really am doing something right! I am learning to live without scales until they are eventually unpacked, and do what Mummy Bingham always says and watch my clothes and how they fit instead.
So there is a balance it seems. I have taken to measuring all my vital statistics and keeping in check that way. I measure my bust, ribs, upper arms, waist, hip bones, and thighs. It only takes 5 minutes and I felt smug this morning when I heard diet and exercise guru Rosemary Conley saying that is the ONLY way of monitoring your body size and shape. She is right!
Keeping track of your size is just as important as watching what you put in your mouth daily. So it's about moderation. I would say this - If you avoid the scales at all cost, buy some. It's a bit of an extreme example but when you see contestants on"The Biggest Loser' step onto the scales and immediately start crying over their actual weight, a number of them then admit that they stopped weighing themselves a long time ago and that's all part of the weight gain denial. Of course the contestants on the Biggest Loser's are in a much worse predicament then most of us are but the principal of monitoring is the same.
I didn't use a scale for about 3 years and those were my 'hefty' years when I didn't notice my weight creep up pound by pound. We can all convince ourselves that we aren't putting on weight when we actually are. If you are determined to pretend a pair of jeans still fit you for the sake of 'going by your clothes' then you are lying to yourself and the little muffin tops that are hanging over the top don't fool anyone. That is what I certainly was like before I went to America. Even if you only weight yourself once a month I would recommend it. The scales (providing they are accurate and not in Leiston Leisure Centre in Suffolk) don't lie.
If you do use your clothes to determine whether or not you are gaining or losing pounds - don't use jeans. They may be the staple of all our wardrobes but they are not really a great indication of what's actually happening to our hips. My jeans seem to grow with me if I put on weight and I am able to convince myself that I haven't put on weight at all! Brilliant! Not in the long term though. I have two dresses in my wardrobe that are well tailored and if I need to find out how my size is, I can put either of them on and they will tell me whether I am a little on the podgy side or not. Find one item of your wardrobe that fits really well when you are at your body best and use that to measure occasionally how you match up.
Frankly, it's about being honest with yourself. If you feel like you are putting on weight, then check. Either measure or weigh yourself and find out so that you can start to rectify the problem. This particularly comes into play in your thirties and forties when our metabolisms slow and we are more prone to weight gain. If you find yourself getting a bit too obsessed with stepping on the scale, then don't do it so often. Our weight can fluctuate on a day to day basis, and it's more about how you are doing week to week that really matters!
So there is a balance it seems. I have taken to measuring all my vital statistics and keeping in check that way. I measure my bust, ribs, upper arms, waist, hip bones, and thighs. It only takes 5 minutes and I felt smug this morning when I heard diet and exercise guru Rosemary Conley saying that is the ONLY way of monitoring your body size and shape. She is right!
Keeping track of your size is just as important as watching what you put in your mouth daily. So it's about moderation. I would say this - If you avoid the scales at all cost, buy some. It's a bit of an extreme example but when you see contestants on"The Biggest Loser' step onto the scales and immediately start crying over their actual weight, a number of them then admit that they stopped weighing themselves a long time ago and that's all part of the weight gain denial. Of course the contestants on the Biggest Loser's are in a much worse predicament then most of us are but the principal of monitoring is the same.
I didn't use a scale for about 3 years and those were my 'hefty' years when I didn't notice my weight creep up pound by pound. We can all convince ourselves that we aren't putting on weight when we actually are. If you are determined to pretend a pair of jeans still fit you for the sake of 'going by your clothes' then you are lying to yourself and the little muffin tops that are hanging over the top don't fool anyone. That is what I certainly was like before I went to America. Even if you only weight yourself once a month I would recommend it. The scales (providing they are accurate and not in Leiston Leisure Centre in Suffolk) don't lie.
If you do use your clothes to determine whether or not you are gaining or losing pounds - don't use jeans. They may be the staple of all our wardrobes but they are not really a great indication of what's actually happening to our hips. My jeans seem to grow with me if I put on weight and I am able to convince myself that I haven't put on weight at all! Brilliant! Not in the long term though. I have two dresses in my wardrobe that are well tailored and if I need to find out how my size is, I can put either of them on and they will tell me whether I am a little on the podgy side or not. Find one item of your wardrobe that fits really well when you are at your body best and use that to measure occasionally how you match up.
Frankly, it's about being honest with yourself. If you feel like you are putting on weight, then check. Either measure or weigh yourself and find out so that you can start to rectify the problem. This particularly comes into play in your thirties and forties when our metabolisms slow and we are more prone to weight gain. If you find yourself getting a bit too obsessed with stepping on the scale, then don't do it so often. Our weight can fluctuate on a day to day basis, and it's more about how you are doing week to week that really matters!
ZAR - On a serious note...
Obesity has reached a new level. New figures are showing that it is now the leading cause of premature death in Australia........overtaking smoking for the first time. Modern lifestyle is killing people. Traditionally, excess was reserved for the elite. The majority of the population choice of sustenance was limited and which they burnt off purely living day to day. As recently as 50-60 years ago, families were still living with the breath of rationing on their necks with modern day technology a generation away.
Nowadays excess is within reach and considered to be the right of everyone. Cheap, convenient, processed food is developed around our natural appetite for sugar, fats and salt and is available everywhere. The affordability of this and all types of labour saving devices, including employment which makes most people move less has led to this appalling state of affairs.
Smoking is generally considered a disgusting habit, a certain killer; smokers are becoming more and more ostracised. No smoking in pubs and restaurants, sporting venues, transportation, more recently in some outdoor seating areas of cafe's. Amounts of smokers are being reduced, by a long term plan including hard-hitting ads and legislation.
This must be the plan of action for the government of the day now. A long term strategy for obesity. Education, legislation, controls. We need to get serious. The ramifications of our fattening society are enormous. The healthcare bill is the least of it. When you think about the possibility of parents outliving their kids because of lifestyle....
We are a culture in denial. People do not see themselves as overweight or see being overweight as a health issue. We all know that it gets harder to lose weight as we get older and by the time the type 2 diabetes, cardiovascular disease, cancer and osteoarthritis is a real, actual personal problem it will be too late. There has never been such a good example of acting now, asking questions later.
I see bigger people getting bigger everyday. Something has to be done. The message is simple - 30 minutes of exercise and moderate weight loss by changing the way we live and eat. We need this to be drummed in to us, for it to become as much a part of our lives as checking our inbox or downloading a podcast.
Nowadays excess is within reach and considered to be the right of everyone. Cheap, convenient, processed food is developed around our natural appetite for sugar, fats and salt and is available everywhere. The affordability of this and all types of labour saving devices, including employment which makes most people move less has led to this appalling state of affairs.
Smoking is generally considered a disgusting habit, a certain killer; smokers are becoming more and more ostracised. No smoking in pubs and restaurants, sporting venues, transportation, more recently in some outdoor seating areas of cafe's. Amounts of smokers are being reduced, by a long term plan including hard-hitting ads and legislation.
This must be the plan of action for the government of the day now. A long term strategy for obesity. Education, legislation, controls. We need to get serious. The ramifications of our fattening society are enormous. The healthcare bill is the least of it. When you think about the possibility of parents outliving their kids because of lifestyle....
We are a culture in denial. People do not see themselves as overweight or see being overweight as a health issue. We all know that it gets harder to lose weight as we get older and by the time the type 2 diabetes, cardiovascular disease, cancer and osteoarthritis is a real, actual personal problem it will be too late. There has never been such a good example of acting now, asking questions later.
I see bigger people getting bigger everyday. Something has to be done. The message is simple - 30 minutes of exercise and moderate weight loss by changing the way we live and eat. We need this to be drummed in to us, for it to become as much a part of our lives as checking our inbox or downloading a podcast.
Sunday, April 11, 2010
GEORGIE - food ideas for the week ahead
This evening I was planning and packing lunches for this week at work. I am terrible when I am office based, and literally count the hours and minutes between my next fuel stop. There's something about sitting still that makes me starving and for some reason my need to think about food gets much worse. The little pig gene in me rears it's ugly head quite rapidly and quite often it wins - either because I will see a candy/chocolate bar and scoff it or because I get myself into such a piggy state that when I go out for a salad I come back with Pizza. You know how it goes.
So, preparation is the key, I have learnt over the last few years to always have a good range of healthy eats and drinks ready to go that I can get stuck into and avoid a pig gene binge. Here's a few...
Make Hummus. Zar will be posting a delicious recipe for this in a few days on this blog so stock up on chick peas and Tahini for that. Hummus is healthy, low fat, filling and is yummy eaten with fresh celery, carrot or cucumber sticks. You alternate making Hummus with making smoked mackerel, lentil, salmon or chicken liver pate if you are easily bored. Don't make your own hummus then scoff it with a massive pack of corn chips or crisps. That totally defeats the object.
Walnuts or Almonds. Tragically I have to count these into portions before I leave for work because you would not believe how easy it is to overdo them. Nutrition experts recommend between 10 and 20 almonds in a single snack (that's not that many when you actually portion them out). To help with my sweet tooth, I put a few raisins in with them.
Ryvita - helps with the carbohydrate craving...I always have a tub of low fat cottage cheese handy to accompany them - a Ryvita slice and a level desert spoon of CC is about 100 calories which is not bad!
While we are on the subject of cheese, if that's your weakness then look out for string low fat mozzarella cheese at the supermarket. They come in individually wrapped portions about the size of a human finger and are a good source of protein. You can eat them string by string too which means they last a while and aren't down the hatch in 2 seconds flat.
If you must eat chocolate - then never take a big bar into the office. Either portion it or buy mini snack packs that measure out 100 calorie portions. Dark chocolate is a goody here - it contains antioxidants for good heart health as it helps lower blood pressure and can help reduce your LDL cholesterol. The thing to stress is that a SMALL portion of dark chocolate a day can have health benefits. This is not an invitation to scoff a whole bar of Green and Blacks!
Yoghurt is another good way to satisfy a sweet tooth - brands like Dannon's Lite and Fit (60 calories), or Muller lite (106 calories) are a good way to get your calcium and if you have a particularly sweet tooth then try a Muller light rice pudding. Yummy! Natural yoghurt is also yummy with a teaspoon of honey but be careful of Greek yoghurt as it is really quite calorific!
Finally - liquids can help! I tend to try and drink at least 2 litres of water in a work day - getting up to go to the loo all the time is a good way to break the tedium of sitting a lot but otherwise diet drinks and low sugar squash in moderation can work. In desperation I will sometimes resort to black coffee. That gives me an extra hour until I can get my head in the trough again.
I realise you all think that all I do is think about food and eat, and you would be right. But if I am eating the right kind of food then it's no disaster.
Hope this inspires you all to pack your food for the day and cart it into the office - and hope this gives you a few ideas! Have a great week!!
So, preparation is the key, I have learnt over the last few years to always have a good range of healthy eats and drinks ready to go that I can get stuck into and avoid a pig gene binge. Here's a few...
Make Hummus. Zar will be posting a delicious recipe for this in a few days on this blog so stock up on chick peas and Tahini for that. Hummus is healthy, low fat, filling and is yummy eaten with fresh celery, carrot or cucumber sticks. You alternate making Hummus with making smoked mackerel, lentil, salmon or chicken liver pate if you are easily bored. Don't make your own hummus then scoff it with a massive pack of corn chips or crisps. That totally defeats the object.
Walnuts or Almonds. Tragically I have to count these into portions before I leave for work because you would not believe how easy it is to overdo them. Nutrition experts recommend between 10 and 20 almonds in a single snack (that's not that many when you actually portion them out). To help with my sweet tooth, I put a few raisins in with them.
Ryvita - helps with the carbohydrate craving...I always have a tub of low fat cottage cheese handy to accompany them - a Ryvita slice and a level desert spoon of CC is about 100 calories which is not bad!
While we are on the subject of cheese, if that's your weakness then look out for string low fat mozzarella cheese at the supermarket. They come in individually wrapped portions about the size of a human finger and are a good source of protein. You can eat them string by string too which means they last a while and aren't down the hatch in 2 seconds flat.
If you must eat chocolate - then never take a big bar into the office. Either portion it or buy mini snack packs that measure out 100 calorie portions. Dark chocolate is a goody here - it contains antioxidants for good heart health as it helps lower blood pressure and can help reduce your LDL cholesterol. The thing to stress is that a SMALL portion of dark chocolate a day can have health benefits. This is not an invitation to scoff a whole bar of Green and Blacks!
Yoghurt is another good way to satisfy a sweet tooth - brands like Dannon's Lite and Fit (60 calories), or Muller lite (106 calories) are a good way to get your calcium and if you have a particularly sweet tooth then try a Muller light rice pudding. Yummy! Natural yoghurt is also yummy with a teaspoon of honey but be careful of Greek yoghurt as it is really quite calorific!
Finally - liquids can help! I tend to try and drink at least 2 litres of water in a work day - getting up to go to the loo all the time is a good way to break the tedium of sitting a lot but otherwise diet drinks and low sugar squash in moderation can work. In desperation I will sometimes resort to black coffee. That gives me an extra hour until I can get my head in the trough again.
I realise you all think that all I do is think about food and eat, and you would be right. But if I am eating the right kind of food then it's no disaster.
Hope this inspires you all to pack your food for the day and cart it into the office - and hope this gives you a few ideas! Have a great week!!
Saturday, April 10, 2010
ZAR - eggs - every dieters friend!!
If you are trying to lose weight, make friends with eggs. They are such a great source of protein. The yolks are fairly high in fat (6g) but one won't kill you. My Sunday morning brekkie is 2 poached eggs, with 2 added egg whites, sautéed mushrooms and spinach - YUM!
Frittata is one of those dishes which can be a real saviour. It's good for breakfast, lunch or dinner. Can be made ahead of time and reheated or made last minute. Can be made to use up left over vegies sitting in the fridge.
It's hard to give a recipe because I really just throw in anything I feel like.
Traditionally, it's made in a oven proof, heavy bottomed frying pan, cooking is started off on a low heat on the stove top and then finished in the oven or under the grill. I make mine in a cake tin and then bake it in the oven. You can make them in individual portions in a muffin tin - just to warn you, butter the pan quite well. Last time I did this, they stuck so badly it looked like the frittata had been attacked by Edward Scissorhands!
Frittata
Preheat oven to 170 degrees. Line a loose bottomed cake tin, or use an non-stick, ovenproof, heavy bottomed frying pan.
Into the tin or pan, put any sliced veg you like . I use capsicums, zucchini, eggplant, tomatoes, onions, herbs, roasted pumpkin, peas, fetta, olives and cheese. Just make sure that it's all fairly thinly sliced so that it cooks evenly.
Beat together 6 eggs with about half a cup of milk, salt and pepper. Gently pour this over the vegies. If it doesn't cover them, beat up another couple of eggs with a little milk and pour over too. The egg will rise, so it doesn't need to be swimming in egg mix.
Cook in the oven for 30-40 mins. When cooked, the frittata should be firm to the touch and not wobbly. It will also have come away from the sides slightly. If you're unsure, pierce with a skewer to check the middle. The skewer should come out clean if it's cooked. If you're cooking them in a muffin tin, they will need only about 15-20 mins.
Leave in the tin to cool slightly. Cut into wedges and serve with salad. It can be reheated really successfully in the microwave for a great option for lunch in the office.
Frittata is one of those dishes which can be a real saviour. It's good for breakfast, lunch or dinner. Can be made ahead of time and reheated or made last minute. Can be made to use up left over vegies sitting in the fridge.
It's hard to give a recipe because I really just throw in anything I feel like.
Traditionally, it's made in a oven proof, heavy bottomed frying pan, cooking is started off on a low heat on the stove top and then finished in the oven or under the grill. I make mine in a cake tin and then bake it in the oven. You can make them in individual portions in a muffin tin - just to warn you, butter the pan quite well. Last time I did this, they stuck so badly it looked like the frittata had been attacked by Edward Scissorhands!
Frittata
Preheat oven to 170 degrees. Line a loose bottomed cake tin, or use an non-stick, ovenproof, heavy bottomed frying pan.
Into the tin or pan, put any sliced veg you like . I use capsicums, zucchini, eggplant, tomatoes, onions, herbs, roasted pumpkin, peas, fetta, olives and cheese. Just make sure that it's all fairly thinly sliced so that it cooks evenly.
Beat together 6 eggs with about half a cup of milk, salt and pepper. Gently pour this over the vegies. If it doesn't cover them, beat up another couple of eggs with a little milk and pour over too. The egg will rise, so it doesn't need to be swimming in egg mix.
Cook in the oven for 30-40 mins. When cooked, the frittata should be firm to the touch and not wobbly. It will also have come away from the sides slightly. If you're unsure, pierce with a skewer to check the middle. The skewer should come out clean if it's cooked. If you're cooking them in a muffin tin, they will need only about 15-20 mins.
Leave in the tin to cool slightly. Cut into wedges and serve with salad. It can be reheated really successfully in the microwave for a great option for lunch in the office.
Friday, April 9, 2010
ROSIE - Those dreaded love handles
So, there's been a rather desperate request for a piece on "love handles" - those pesky pieces of flesh that hang over the top of your jeans at the back. The blight of women everywhere (unless your name is Victoria Beckham) and even most men over the age of 30 or with a desk job.
So, how to cure them? Well, as I have religiously stated in most of my blogs on this sort of topic, it's impossible to spot reduce individual areas of your body. The way to lose any fat or weight generally is to follow the mantra "calories in must be less than calories out". That means you WILL reduce your body weight - unless you have a VERY rare medical condition it's not possible that it won't! So, to lose JUST those love handles is pretty difficult.
There are some ways, however, that you can specifically focus on your mid section. If you are generally happy with your body and there are just some stubborn pieces that just won't go, you need to pump up your exercise regime. It's a funny thing - in the exercise classes that I take (they are at a ladies only gym) - the ladies all laugh at me because I'm so "bouncy". When I do a jumping jack, I seem to do it with more energy with anyone else. When I do a grapevine, I do it with a hop in the middle. So, I am known to have quite some energy (my husband always jokes that I'm either in 5th gear or asleep on the sofa). But this is not just the reason for my "bounciness". I reckon that jumping/impact/bouncing - or whatever you want to call it - is the best way to shift those stubborn pounds. I always KNOW when I haven't been running (this is included in the above!), as everything just feels a little bit more wobbly.
So - number one action for love handles = impact. Be it running, skipping, jumping jacks, plyometrics. X-trainers, bikes, steppers, rowers, don't count - I'm talking landing with one or both feet on the ground with your full body weight.
The other action for love handles --> work those lower tummy muscles. A couple of months ago (17th February to be precise) I posted a blog on my favourite ab exercises. Check it out (you can go to the history on the blog; on the right hand side, click on February and it's called Rosie - Ultimate Abs).
Sitting down never helps that mid section. Get up and move as much as you can, be it at your desk at work, at home, or on the bus. Even standing on the train helps. Sitting weakens the abs, and fat gets stored there so easily.
Finally - WATCH WHAT YOU EAT. Again, it's a bit of a Bingham girls mantra, but even overeating by 100 cals per day can really pile on the pounds in the long term and if you're prone to putting it on mid-section then those love handles will grow.
Bam - let's blitz those bits over flowing from our jeans!!! I have to say - wowee - WAY too many Easter eggs eaten this year, I'm definitely back on the band wagon again! But let's wait until Monday to start that diet, hey? he he!!!
So, how to cure them? Well, as I have religiously stated in most of my blogs on this sort of topic, it's impossible to spot reduce individual areas of your body. The way to lose any fat or weight generally is to follow the mantra "calories in must be less than calories out". That means you WILL reduce your body weight - unless you have a VERY rare medical condition it's not possible that it won't! So, to lose JUST those love handles is pretty difficult.
There are some ways, however, that you can specifically focus on your mid section. If you are generally happy with your body and there are just some stubborn pieces that just won't go, you need to pump up your exercise regime. It's a funny thing - in the exercise classes that I take (they are at a ladies only gym) - the ladies all laugh at me because I'm so "bouncy". When I do a jumping jack, I seem to do it with more energy with anyone else. When I do a grapevine, I do it with a hop in the middle. So, I am known to have quite some energy (my husband always jokes that I'm either in 5th gear or asleep on the sofa). But this is not just the reason for my "bounciness". I reckon that jumping/impact/bouncing - or whatever you want to call it - is the best way to shift those stubborn pounds. I always KNOW when I haven't been running (this is included in the above!), as everything just feels a little bit more wobbly.
So - number one action for love handles = impact. Be it running, skipping, jumping jacks, plyometrics. X-trainers, bikes, steppers, rowers, don't count - I'm talking landing with one or both feet on the ground with your full body weight.
The other action for love handles --> work those lower tummy muscles. A couple of months ago (17th February to be precise) I posted a blog on my favourite ab exercises. Check it out (you can go to the history on the blog; on the right hand side, click on February and it's called Rosie - Ultimate Abs).
Sitting down never helps that mid section. Get up and move as much as you can, be it at your desk at work, at home, or on the bus. Even standing on the train helps. Sitting weakens the abs, and fat gets stored there so easily.
Finally - WATCH WHAT YOU EAT. Again, it's a bit of a Bingham girls mantra, but even overeating by 100 cals per day can really pile on the pounds in the long term and if you're prone to putting it on mid-section then those love handles will grow.
Bam - let's blitz those bits over flowing from our jeans!!! I have to say - wowee - WAY too many Easter eggs eaten this year, I'm definitely back on the band wagon again! But let's wait until Monday to start that diet, hey? he he!!!
Wednesday, April 7, 2010
BINGHAM GIRLS ON TWITTER!!
Hello faithful blog followers - just to let you know we are up and running on Twitter!!
Find us at www.twitter.com/binghamgirls
We'll be posting short tips and links to interesting articles we see that might interest you
Hope to see you there!
Zar, Georgie and Rosie xxx
Find us at www.twitter.com/binghamgirls
We'll be posting short tips and links to interesting articles we see that might interest you
Hope to see you there!
Zar, Georgie and Rosie xxx
GEORGIE - Hoe Hoe Hoe (no it's not Christmas)
Spring is here!!! Except of course, if you are currently in Scotland (more on that in a moment). Let’s hope this blog sends away any remaining bad weather with it’s sunny disposition. I’ve found a new work-out and it’s perfect for this time of year. Rosie, who is currently staying with us will also concur. It’s getting busy in the garden! After an hour of hoe-ing today Miss B junior is pooped!! (A hoe btw is a type of gardening instrument not a hotpant-clad dancer on an R’n B video - if you don’t know - ask your parents).
I’ve taken up painting (walls, not the Picasso style) and confirm that amount of fresh sea air taken in and the amount of energy expelled does indeed make for a good nights sleep and it all counts as exercise.
It’s hardly an original thought we are having here, but our lifestyles mean that most of us, who work in offices or sit at desks day in day out, aren’t used to any type of manual labour. The best most of us can expect is that we burn our calories walking to lunch, to the car, to the office or through simple brain power. Gym helps, but nothing beats working outside in the fresh air for a satisfying tired feeling after.
I did a little digging (pun intended) on the internet tonight just to get an idea for all of us of how we can do the equivalent to a good hard 40 minutes on the elliptical in our gardens.
Weeding on hands and knees comes in at 306 calories an hour which is more then you’ll burn on an hour long walk doing 3 mph...
Clearing land or digging burns 340 calories an hour (that’s 3 small glasses of wine you have earned - don’t drink them all at once)
When you take to something a little more strenuous, like chopping wood or manually mowing the lawn (with a push-me-pull-you mower) you are hitting the +400 calories mark!!
For those in Scotland - snow shovelling - 410 calories burned per hour! Get out there!
Also in consideration, a little Vitamin D intake in the spring sunshine, and lots and lots of fresh air to cleanse our stuffy old winter lungs.
Apologies to all those people who live down under and don’t have small excitements like ‘spring sun’ and our pathetic post winter temperatures to look forward to, this blog is a bore. It’s content though applies whatever the weather. Get out there and get green fingered!!
GB x
P.S. Guest Blog on the way, Mummy Bingham is penning one as we speak... well - she is a Bingham Girl after all!
I’ve taken up painting (walls, not the Picasso style) and confirm that amount of fresh sea air taken in and the amount of energy expelled does indeed make for a good nights sleep and it all counts as exercise.
It’s hardly an original thought we are having here, but our lifestyles mean that most of us, who work in offices or sit at desks day in day out, aren’t used to any type of manual labour. The best most of us can expect is that we burn our calories walking to lunch, to the car, to the office or through simple brain power. Gym helps, but nothing beats working outside in the fresh air for a satisfying tired feeling after.
I did a little digging (pun intended) on the internet tonight just to get an idea for all of us of how we can do the equivalent to a good hard 40 minutes on the elliptical in our gardens.
Weeding on hands and knees comes in at 306 calories an hour which is more then you’ll burn on an hour long walk doing 3 mph...
Clearing land or digging burns 340 calories an hour (that’s 3 small glasses of wine you have earned - don’t drink them all at once)
When you take to something a little more strenuous, like chopping wood or manually mowing the lawn (with a push-me-pull-you mower) you are hitting the +400 calories mark!!
For those in Scotland - snow shovelling - 410 calories burned per hour! Get out there!
Also in consideration, a little Vitamin D intake in the spring sunshine, and lots and lots of fresh air to cleanse our stuffy old winter lungs.
Apologies to all those people who live down under and don’t have small excitements like ‘spring sun’ and our pathetic post winter temperatures to look forward to, this blog is a bore. It’s content though applies whatever the weather. Get out there and get green fingered!!
GB x
P.S. Guest Blog on the way, Mummy Bingham is penning one as we speak... well - she is a Bingham Girl after all!
Monday, April 5, 2010
ZAR - a little revelation for thought...
OK, so here it is. I am about to reveal the secret to losing weight and maintaining weight loss. Are you ready? Sure? It's a biggie....... OK, here it is.......your brain.....!
I am a little bit of a control freak... I love it when someone gives me numbers to aim for, shows me how much to eat to lose weight, challenges me to do so many reps. I'm really good at doing that. Unfortunately for me and the rest of the world, I am not a robot.
I'm fine until the mental process kicks in. This biscuit will make you feel so much better. It doesn't count if noone else sees you. Don't worry, you always have your bigger jeans to wear. AAAAGGHH.
I am so angry with myself. When I set off on this weight loss journey it was because I was over not being in control of my weight, of my eating habits, of not fitting into my clothes. I've had a setback in the last month; I've injured myself so I'm unable to workout like I used to. Due to this, I've put some weight back on. Not so anyone else would know, but I know. I can feel it when I sit down. When I put my clothes on. Nothing terrible, but I'm already in a panic about getting it off again. When I think about that I start eating again to comfort myself. To let myself know that it'll all be alright. Food will always be there for me, is my friend.
NO, it's not. Not in that capacity. I have to be strong mentally to defeat the little devil on my shoulder that says it's OK.
Watch this space - I'll let you know how it's going and how I beat the food demons.
I am a little bit of a control freak... I love it when someone gives me numbers to aim for, shows me how much to eat to lose weight, challenges me to do so many reps. I'm really good at doing that. Unfortunately for me and the rest of the world, I am not a robot.
I'm fine until the mental process kicks in. This biscuit will make you feel so much better. It doesn't count if noone else sees you. Don't worry, you always have your bigger jeans to wear. AAAAGGHH.
I am so angry with myself. When I set off on this weight loss journey it was because I was over not being in control of my weight, of my eating habits, of not fitting into my clothes. I've had a setback in the last month; I've injured myself so I'm unable to workout like I used to. Due to this, I've put some weight back on. Not so anyone else would know, but I know. I can feel it when I sit down. When I put my clothes on. Nothing terrible, but I'm already in a panic about getting it off again. When I think about that I start eating again to comfort myself. To let myself know that it'll all be alright. Food will always be there for me, is my friend.
NO, it's not. Not in that capacity. I have to be strong mentally to defeat the little devil on my shoulder that says it's OK.
Watch this space - I'll let you know how it's going and how I beat the food demons.
Friday, April 2, 2010
ZAR - Food ideas for the weekend - Sate Prawns
I know we don't all have access to beautiful seafood as we do down under, so you can substitute pretty much any type of protein here. I love prawns in this because you don't need many to get a real flavour in it. This is hot and satisfying with a really great broth to slurp at the end.
Serves 2
1/2 red onion, finely sliced
200g green King prawns, peeled and cut into 4
1 tbsp Jimmy's sate paste (or other)
1/2 red capsicum (pepper) sliced
2 cups snowpeas (mange-tout) in half
2 cups broccoli florets
200ml lowest fat coconut milk (6g fat per 100ml)
200ml chicken stock
Handful beansprouts
Heat 2 tsp peanut oil or veg oil in a heavy bottomed pan over a med to high heat.
When hot, add the onion and cook for a couple of minutes stirring from time to time. Add the prawns and cook for another couple of minutes, stirring. Add the sate paste and stir to coat the prawns and onion. Add the other vegies and stir every 30 secs for 2-3 mins. Add stock and coconut milk. This will heat through and come to the boil pretty quickly. Stir through the beansprouts and after 30 secs, pour into a deep bowl. Devour.
Carbs 17.6g, protein 34.3g, fat 11.2g
Serves 2
1/2 red onion, finely sliced
200g green King prawns, peeled and cut into 4
1 tbsp Jimmy's sate paste (or other)
1/2 red capsicum (pepper) sliced
2 cups snowpeas (mange-tout) in half
2 cups broccoli florets
200ml lowest fat coconut milk (6g fat per 100ml)
200ml chicken stock
Handful beansprouts
Heat 2 tsp peanut oil or veg oil in a heavy bottomed pan over a med to high heat.
When hot, add the onion and cook for a couple of minutes stirring from time to time. Add the prawns and cook for another couple of minutes, stirring. Add the sate paste and stir to coat the prawns and onion. Add the other vegies and stir every 30 secs for 2-3 mins. Add stock and coconut milk. This will heat through and come to the boil pretty quickly. Stir through the beansprouts and after 30 secs, pour into a deep bowl. Devour.
Carbs 17.6g, protein 34.3g, fat 11.2g
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