I made this for some friends who came over for dinner the other night. I love pudding but it was at the beginning of the time that I was avoiding sugar. The recipe originally asks for 1 cup of sugar but I added only 1/4 cup and it was so delicious. Yes, there is sugar in the wine and the fruit but so much less in the whole thing than what I would usually make!
It's quite an old fashioned pudding but as always simplicity lasts the distance. If it is not the season for blood oranges then just use good eating oranges.
Thanks to the old faithful Good Living for this one!
Serves 4
1/4 cup sugar
300ml fruity white wine
1 cinnamon stick
Strips of rind from 1/2 a lemon
1 vanilla pod split
2 star anise
4 blood oranges, peeled and thickly sliced
2 navel oranges, peeled and thickly sliced
1/4 tsp ground cinnamon
300g plain Greek yoghurt
Combine sugar and 1 cup water over a low heat until sugar dissolves. Add wine, lemon rind, cinnamon stick, vanilla and star anise, bring to the boil, reduce heat and simmer for 10 mins. Place oranges in a heatproof bowl and pour the syrup over. Cool to room temperature and then cover and refrigerate until needed.
Mix cinnamon and yoghurt in a bowl.
Serve oranges with syrup spooned over and a dollop of yoghurt on top.
Thursday, September 30, 2010
Wednesday, September 29, 2010
GEORGIE - TAKING ALL THE HELP YOU CAN GET!
At the moment, Spanx are in the news like never before. Spanx, for the men out there who aren’t aware (or the ladies who are yet to be enlightened) are a body shaping, butt lifting, cellulite masking, curve creating piece of underwear genius and I live in them. I wear then under dresses 4 days a week and I have every variation going. Remember the big knickers from Bridget Jones? These are about twice the size and trim thighs and hips too.
Gwyneth Paltrow admitted wearing them post baby birth when she was under paparazzi scrutiny about her weight. Kelly Osbourne, the newly slimmed Kelly Osbourne, is rumoured to be wearing them to trim her already fantastically slim frame.
The point? Ladies, if you don’t wear these, get some. Even if you are trim of figure, it does things other underwear can’t. It makes your silhouette absolutely flawless. For me, the muffin tops are my big problem. Spanx smoothes out the contour from my waist to my thighs and makes it one beautiful curvy line. When I want to wear a dress that is of more flimsy fabric it makes sure there would never be a dimple of cellulite on sight – it basically means that you look absolutely as good as you can effortlessly. You will NEVER have an underwear line.
I don’t want to hear that they are unsexy. I don’t care if you do what all my friends do and take them off in the bathroom and stuff them in your handbag before heading home so that your boyfriend doesn’t see them. That is fine. Spanx is making the world a place where curves are rightly celebrated and you will never doubt your ability to carry off a certain look.
I have tried about 10 different brands of ‘control pants’ and I can report that Spanx are the best. They are made of a fabric which is the same as tights and stocking fabric, layered over layer. They are also the most sympathetic fit for your waistline...They do the most variations of cut too – if your waist fat spills over the top of regular Spanx of you are an Apple shaped women who need help with ribs and tummy as well as hips they do a pair that go right up to the bottom of your bra, they also do long length spanx for wearing under dresses where your entire silhouette could be on show. They have thought up every eventuality of dress and do nude, black and brown variations. You can machine wash them, I have Spanx that are over 3 years old in my wardrobe so they are more expensive but they last. They are stocked in all good department stores (John Lewis and Selfridges in the UK, Nordstrom and Macy’s in the US).
The key – the fit. They have to be tight. Spanx should be an ordeal to put on. They should be so tight that when you have had a manicure you can’t go to the loo for about 4 hours after as the rigour of pulling up spanx will ruin your varnish. Their sizing is really simple, just know your measurements and if you are near the top of a sizing bracket, get the smaller size.
Marks and Spencer and John Lewis all do good variations of Spanx. Control underwear is all the rage for a reason – it works!! Just make sure it fits and go out and ROCK that bootie!!
Gwyneth Paltrow admitted wearing them post baby birth when she was under paparazzi scrutiny about her weight. Kelly Osbourne, the newly slimmed Kelly Osbourne, is rumoured to be wearing them to trim her already fantastically slim frame.
The point? Ladies, if you don’t wear these, get some. Even if you are trim of figure, it does things other underwear can’t. It makes your silhouette absolutely flawless. For me, the muffin tops are my big problem. Spanx smoothes out the contour from my waist to my thighs and makes it one beautiful curvy line. When I want to wear a dress that is of more flimsy fabric it makes sure there would never be a dimple of cellulite on sight – it basically means that you look absolutely as good as you can effortlessly. You will NEVER have an underwear line.
I don’t want to hear that they are unsexy. I don’t care if you do what all my friends do and take them off in the bathroom and stuff them in your handbag before heading home so that your boyfriend doesn’t see them. That is fine. Spanx is making the world a place where curves are rightly celebrated and you will never doubt your ability to carry off a certain look.
I have tried about 10 different brands of ‘control pants’ and I can report that Spanx are the best. They are made of a fabric which is the same as tights and stocking fabric, layered over layer. They are also the most sympathetic fit for your waistline...They do the most variations of cut too – if your waist fat spills over the top of regular Spanx of you are an Apple shaped women who need help with ribs and tummy as well as hips they do a pair that go right up to the bottom of your bra, they also do long length spanx for wearing under dresses where your entire silhouette could be on show. They have thought up every eventuality of dress and do nude, black and brown variations. You can machine wash them, I have Spanx that are over 3 years old in my wardrobe so they are more expensive but they last. They are stocked in all good department stores (John Lewis and Selfridges in the UK, Nordstrom and Macy’s in the US).
The key – the fit. They have to be tight. Spanx should be an ordeal to put on. They should be so tight that when you have had a manicure you can’t go to the loo for about 4 hours after as the rigour of pulling up spanx will ruin your varnish. Their sizing is really simple, just know your measurements and if you are near the top of a sizing bracket, get the smaller size.
Marks and Spencer and John Lewis all do good variations of Spanx. Control underwear is all the rage for a reason – it works!! Just make sure it fits and go out and ROCK that bootie!!
Tuesday, September 28, 2010
ZAR - Buyer Beware!
I was chatting to one of my customers the other morning, she is a reader of the blog, works in a local gym and is interested in diet and fitness. She showed me the printout of the nutritional information for a new product in a well known chain of bakeries over here.
It is a bar called Fit2Go. From this name you would be imagining that you were making a good choice about what you were eating. Looking through the list of ingredients there are lots of oats, rye, poppyseeds, linseed, barley, sesame seeds etc. However the 7th ingredient on the list is partially hydrogenated oils. From my blog in August on transfats, you may or not remember that hydrogenised oils are really what we need to try to avoid. They increase cholesterol and clog up the arteries. They're used to prolong the life of the product.
The other thing that shocked me was that there is 13.6g of sugar in the bar. There is no recommended daily intake for sugar, although if you google it, 40g is the number that pops up. However, many experts believe we do not need sugar in our diet, we are simply addicted to it. Sugar not burnt simply turns into fat. I am really avoiding sugar at the moment, and after the initial few day of cravings, I really don't miss it. I do eat natural sugars in the form of fruit.
What I'm trying to say is that you need to be really aware of what you're buying. I bought 3 snack bars today to see how they stacked up. A 42g apple crisp muesli bar, had 11.7g of sugar. A 45g whole grain trail bar, had 9.2g and a 30g mixed nut bar with a chocolate base, 9.2g of sugar. Astonishingly 2 of these bars claimed that the sugar within them was only 10% of the recommended daily intake.
Information is the key here and let me tell you that it is hard work. Once you know how much crap is in the stuff that we routinely buy and feed ourselves and our families. I know I'm really lecturing today but if you're trying to lose or maintain weight or even live a healthy lifestyle, you need to know that some items that are claimed to be healthy may not be that good for you.
It is a bar called Fit2Go. From this name you would be imagining that you were making a good choice about what you were eating. Looking through the list of ingredients there are lots of oats, rye, poppyseeds, linseed, barley, sesame seeds etc. However the 7th ingredient on the list is partially hydrogenated oils. From my blog in August on transfats, you may or not remember that hydrogenised oils are really what we need to try to avoid. They increase cholesterol and clog up the arteries. They're used to prolong the life of the product.
The other thing that shocked me was that there is 13.6g of sugar in the bar. There is no recommended daily intake for sugar, although if you google it, 40g is the number that pops up. However, many experts believe we do not need sugar in our diet, we are simply addicted to it. Sugar not burnt simply turns into fat. I am really avoiding sugar at the moment, and after the initial few day of cravings, I really don't miss it. I do eat natural sugars in the form of fruit.
What I'm trying to say is that you need to be really aware of what you're buying. I bought 3 snack bars today to see how they stacked up. A 42g apple crisp muesli bar, had 11.7g of sugar. A 45g whole grain trail bar, had 9.2g and a 30g mixed nut bar with a chocolate base, 9.2g of sugar. Astonishingly 2 of these bars claimed that the sugar within them was only 10% of the recommended daily intake.
Information is the key here and let me tell you that it is hard work. Once you know how much crap is in the stuff that we routinely buy and feed ourselves and our families. I know I'm really lecturing today but if you're trying to lose or maintain weight or even live a healthy lifestyle, you need to know that some items that are claimed to be healthy may not be that good for you.
Monday, September 27, 2010
GEORGIE - RANT number 2 (It's my last I promise!)
Occasionally we get the odd peice of research that gets interpreted by a journalist in a way that if you just read the headline, you will never get the correct picture. It makes me REALLY mad.
Take this article http://www.dailymail.co.uk/health/article-1312455/How-diet-exercise-key-losing-weight.html it talks about how scientists have found we don’t actually do less exercise then we did before. It states that our sedentary habits have shifted but we in 20 years not much has changed, we are just as active, but we are getting fatter. This, the article and scientists conclude, is because we simply eat more and that is the key to our current epidemic of obesity. Fine I say. Probably correct.
But the article’s title – ‘How Diet and not Exercise is the key to losing Weight’ are you kidding me? I doubt there are many people who bother to read an article fully and might get the wrong message from this title. What the article says is that we take as much exercise as before. It says that obese people eat too much on the whole. The title makes out that people dieting shouldn’t bother to take exercise too. Thanks for the help there on dealing with the obesity crisis Daily Mail. We all know that calories in has to be less then calories expended to lose the pounds. One way to do that is to take MORE exercise.
Rant over...
Take this article http://www.dailymail.co.uk/health/article-1312455/How-diet-exercise-key-losing-weight.html it talks about how scientists have found we don’t actually do less exercise then we did before. It states that our sedentary habits have shifted but we in 20 years not much has changed, we are just as active, but we are getting fatter. This, the article and scientists conclude, is because we simply eat more and that is the key to our current epidemic of obesity. Fine I say. Probably correct.
But the article’s title – ‘How Diet and not Exercise is the key to losing Weight’ are you kidding me? I doubt there are many people who bother to read an article fully and might get the wrong message from this title. What the article says is that we take as much exercise as before. It says that obese people eat too much on the whole. The title makes out that people dieting shouldn’t bother to take exercise too. Thanks for the help there on dealing with the obesity crisis Daily Mail. We all know that calories in has to be less then calories expended to lose the pounds. One way to do that is to take MORE exercise.
Rant over...
Sunday, September 26, 2010
ROSIE - Beware your insecurities
I read this article the other day and it made me oh so sad....
http://www.dailymail.co.uk/femail/article-1310361/Ive-Twiglet-year-old-think-shes-fat-I-going-MY-wobbly-bits.html
This relates a lot to what I wrote a month or so ago about body dismorphia and really made me think about my attitude to my body now that I'm a mother. I really related to what this woman was writing about. Looking from the outside in I instantly thought how sad it was that this poor little girl had such massive insecurities about herself, all learnt from her mother... and for absolutely no need if her mother was a size 10, which is a highly desirable dress size.
Stepping back, I then thought about how I would be with my children. Snap. I know how I am, I know how I bang on about my figure and how I say "do I look enormous in these trousers" rather than "do these trousers look nice?".
Not much more from me to say as I feel shamed about myself - even though I don't have a six year old with hang ups about my figure. I think my lesson is learnt; remember that your children learn EVERYTHING from you and don't miss a trick. They will pick up every comment and grimace about yourself and will copy you because that's the only way they learn, from copying their parents.
For the future - whatever you think about yourself, make it as positive as possible, if not only for your kids' sake but because it may make you feel better about yourself!
http://www.dailymail.co.uk/femail/article-1310361/Ive-Twiglet-year-old-think-shes-fat-I-going-MY-wobbly-bits.html
This relates a lot to what I wrote a month or so ago about body dismorphia and really made me think about my attitude to my body now that I'm a mother. I really related to what this woman was writing about. Looking from the outside in I instantly thought how sad it was that this poor little girl had such massive insecurities about herself, all learnt from her mother... and for absolutely no need if her mother was a size 10, which is a highly desirable dress size.
Stepping back, I then thought about how I would be with my children. Snap. I know how I am, I know how I bang on about my figure and how I say "do I look enormous in these trousers" rather than "do these trousers look nice?".
Not much more from me to say as I feel shamed about myself - even though I don't have a six year old with hang ups about my figure. I think my lesson is learnt; remember that your children learn EVERYTHING from you and don't miss a trick. They will pick up every comment and grimace about yourself and will copy you because that's the only way they learn, from copying their parents.
For the future - whatever you think about yourself, make it as positive as possible, if not only for your kids' sake but because it may make you feel better about yourself!
Friday, September 24, 2010
ZAR -Recipe! Salmon Fishcakes
WITH HUGE APOLOGIES FROM GEORGIE IT WAS POSTED LATE!! X
Mummy Bingham, hands down, makes the best salmon fishcakes. It is well worth getting an invite for any meal at the Bingham's house, but if you get served fishcakes, you must be pretty special!!
This version is the lazy version, easier and slightly healthier as they're baked in the oven as opposed to being shallow fried. Once made, they can be frozen. They're easy enough to make for a week night supper and are suitable for the kids too. I had them plain but you can serve them with a simple homemade tomato sauce if you like.
Serves 4
2 pieces salmon, about 350-400g
2 medium sized potatoes
2 shallots (spring onions)
Handful chopped parsley
Salt and pepper
Peel the potatoes and cut into 4. Put into a pan, cover with coldwater, add a tsp of salt, bring to the boil and simmer for 10 minutes or so until cooked. Steam the salmon pieces for 10-15 minutes.
Chop the shallots on the diagonal. Put the potatoes through a potato ricer or mash them. If needed, remove the skin from the salmon and flake the fish on top of the potato. Combine well with chopped shallots and parsley, salt and pepper.
Shape into 8 patties and place on a baking tray lined with baking paper. Bake in a 180 degree oven for 20 minutes.
Mummy Bingham, hands down, makes the best salmon fishcakes. It is well worth getting an invite for any meal at the Bingham's house, but if you get served fishcakes, you must be pretty special!!
This version is the lazy version, easier and slightly healthier as they're baked in the oven as opposed to being shallow fried. Once made, they can be frozen. They're easy enough to make for a week night supper and are suitable for the kids too. I had them plain but you can serve them with a simple homemade tomato sauce if you like.
Serves 4
2 pieces salmon, about 350-400g
2 medium sized potatoes
2 shallots (spring onions)
Handful chopped parsley
Salt and pepper
Peel the potatoes and cut into 4. Put into a pan, cover with coldwater, add a tsp of salt, bring to the boil and simmer for 10 minutes or so until cooked. Steam the salmon pieces for 10-15 minutes.
Chop the shallots on the diagonal. Put the potatoes through a potato ricer or mash them. If needed, remove the skin from the salmon and flake the fish on top of the potato. Combine well with chopped shallots and parsley, salt and pepper.
Shape into 8 patties and place on a baking tray lined with baking paper. Bake in a 180 degree oven for 20 minutes.
Wednesday, September 22, 2010
ROSIE - Slash that Supermarket Bill!
So, we may think we're sassy women of the world (is that stereotypical, do men do the weekly shop? Criticise me if I'm wrong!), I certainly do but I read an interesting article in a nameless magazine about supermarket shopping the other day and it REALLY got me thinking.
Our weekly bill is probably our big extravagance; we don't live the high life but we certainly do like good food. Anything under £100 is CHEAP (that's for two of us, plus baby plus dog) which I know is a lot of money. And I don't buy junk food, it's all proper cook from fresh stuff which theoretically should be cheaper...
So this article made me realise the classic mistakes I make, thought I would share them with you and if you're on a budget as well then you may take a few tips with you to Tesco tonight (or any other supermarket of course)...
--> PLAN AHEAD
I always make a list but another good one is to make a list of meals for the week, then you can plan your shopping list around it. The key: stick to that flipping list. Don't think "oh, that looks yummy and it's on offer", chances are it will go to waste if you've not planned to eat it in your menu. Yes, this is my downfall.
--> DITCH THE BIG BRANDS
Most of us are clued up enough to know that in most cases, cheaper supermarket own brands don't necessarily mean lesser quality, in fact in many cases it is the same product but just in a cheaper looking box. However, I'm guessing most of us are still loyal to a couple of big brands. Tests have shown over and over again that in blind taste tests, supermarket brands tasted as good, or in some cases better than big brands. So, ditch your designer food labels and give them a try. Especially for the basics, such as flour and rice, they can be the very best option.
--> SHOP ONLINE
Sometimes I love mosying around the supermarket, sometimes it's my idea of hell. By shopping online not only can you avoided crowded supermarket aisles and trolley injuries, you can also save money. You can miss all that "oooh, that looks yummy, I think I'll try that" which cranks up the bill but also there are fantastic websites such as www.mysupermarket.co.uk which can track how much your shopping would cost at the UK's four major supermarkets. Many supermarkets will also tell you how you can save money by substituting one item for another, because for example the other is on offer.
Just one thing - beware the delivery charge but I reckon I easily save the £4-5 in not actually setting my greedy package loving feet onto the supermarket floor.
--> REDUCED ITEMS
If you do your shop towards evening, watch out for reduced items as the sell buy date on perishables is reached. The reduced to clear shelf can be bulging at 6 pm. Beware the short use by date though although you can always freeze them.
--> LOCAL SHOPPING
Local greengrocers and markets can save you bundles - Mummy Bing is a classic example of a fabulous market shopper. Build up a relationship with a certain stall and they'll give you the best fruit/veg at the best bargains.
--> DISCOUNT SHOPS
Deep discounters such as Aldi, Lidl and Netto have rapidly grown in popularity over the past couple of years. Because they keep their shop overheads low, they can offer lower food prices than the major supermarkets. So they are definitely worth a look if you haven't already become a fan.
--> DITCH THE KIDS
Luckily Jack's not quite old enough to do this yet, but I endlessly see mothers reasoning with children as to why they can't have things. Try and leave them at home if you can. If this is not an option, make a deal - they can have one thing under a certain price and that is it. Or even better - persuade them to help and find things and then they can help you cross them off your list.
--> GO AFTER LUNCH
Never, ever, ever EVER go shopping when you're hungry. A sure fire way to load your trolley with naughties which will make you pay, both wallet-wise and on those hips. Have a snack before you go and remember, stick to the list!
Good luck - let me know if you save any money!
Our weekly bill is probably our big extravagance; we don't live the high life but we certainly do like good food. Anything under £100 is CHEAP (that's for two of us, plus baby plus dog) which I know is a lot of money. And I don't buy junk food, it's all proper cook from fresh stuff which theoretically should be cheaper...
So this article made me realise the classic mistakes I make, thought I would share them with you and if you're on a budget as well then you may take a few tips with you to Tesco tonight (or any other supermarket of course)...
--> PLAN AHEAD
I always make a list but another good one is to make a list of meals for the week, then you can plan your shopping list around it. The key: stick to that flipping list. Don't think "oh, that looks yummy and it's on offer", chances are it will go to waste if you've not planned to eat it in your menu. Yes, this is my downfall.
--> DITCH THE BIG BRANDS
Most of us are clued up enough to know that in most cases, cheaper supermarket own brands don't necessarily mean lesser quality, in fact in many cases it is the same product but just in a cheaper looking box. However, I'm guessing most of us are still loyal to a couple of big brands. Tests have shown over and over again that in blind taste tests, supermarket brands tasted as good, or in some cases better than big brands. So, ditch your designer food labels and give them a try. Especially for the basics, such as flour and rice, they can be the very best option.
--> SHOP ONLINE
Sometimes I love mosying around the supermarket, sometimes it's my idea of hell. By shopping online not only can you avoided crowded supermarket aisles and trolley injuries, you can also save money. You can miss all that "oooh, that looks yummy, I think I'll try that" which cranks up the bill but also there are fantastic websites such as www.mysupermarket.co.uk which can track how much your shopping would cost at the UK's four major supermarkets. Many supermarkets will also tell you how you can save money by substituting one item for another, because for example the other is on offer.
Just one thing - beware the delivery charge but I reckon I easily save the £4-5 in not actually setting my greedy package loving feet onto the supermarket floor.
--> REDUCED ITEMS
If you do your shop towards evening, watch out for reduced items as the sell buy date on perishables is reached. The reduced to clear shelf can be bulging at 6 pm. Beware the short use by date though although you can always freeze them.
--> LOCAL SHOPPING
Local greengrocers and markets can save you bundles - Mummy Bing is a classic example of a fabulous market shopper. Build up a relationship with a certain stall and they'll give you the best fruit/veg at the best bargains.
--> DISCOUNT SHOPS
Deep discounters such as Aldi, Lidl and Netto have rapidly grown in popularity over the past couple of years. Because they keep their shop overheads low, they can offer lower food prices than the major supermarkets. So they are definitely worth a look if you haven't already become a fan.
--> DITCH THE KIDS
Luckily Jack's not quite old enough to do this yet, but I endlessly see mothers reasoning with children as to why they can't have things. Try and leave them at home if you can. If this is not an option, make a deal - they can have one thing under a certain price and that is it. Or even better - persuade them to help and find things and then they can help you cross them off your list.
--> GO AFTER LUNCH
Never, ever, ever EVER go shopping when you're hungry. A sure fire way to load your trolley with naughties which will make you pay, both wallet-wise and on those hips. Have a snack before you go and remember, stick to the list!
Good luck - let me know if you save any money!
Tuesday, September 21, 2010
GEORGIE - RANT WEEK - Studies that make me mad PART I
I recently read of a study from the Monash University in Australia that made me v. mad indeed...it says that fat people don't lack willpower, their brain cells are to blame for their predicament. Researchers found that in some people who ate a high fat diet, their brain cells became insulated from the body, preventing the brain from sending vital signs, such as telling the body to stop eating or to take some exercise. ARGHHH REALLY?? ARE YOU KIDDING ME?
Does the brain also stop these people from having the common sense in the first place to eat a healthy diet? Does this mean that getting fat makes you stupid?
I quote from the professor leading the research - : 'Obese people are not necessarily lacking willpower. Their brains do not know how full or how much fat they have stored, so the brain does not tell the body to stop refuelling. Subsequently, their body's ability to lose weight is significantly reduced.'
It is irrational for me to get angry about this kind of research because finding out why some people get obese and other don't is key to fighting it. But NEWSFLASH - EVERYDAY WHEN I CHOOSE WHAT TO PUT IN MY BODY I AM MAKING A CONSCIOUS DECISION NOT TO GET FAT. Simple as that. I struggle EVERYDAY to make the right choice, and when I don't, I put on weight. When I do, I keep it under control. This is where my lack of sympathy lies - I am essentially a fat person who refuses to bow to the amount of food and piggyness my body wants me to indulge in and it's a tough decision but I am proud I manage to control my pig gene. For those unfortunate enough to be obese before they are in control of their own food habits (i.e. children) I am afraid I blame parents, as the feeders and exercisers of their offspring. Is the world going mad or am I just much less tolerant? Am I getting fatist?
Anyone with me? Rant over (for now) I promise.
I got this article here if you want to see it - http://www.dailymail.co.uk/health/article-1310421/Obese-people-dont-lack-willpower--brain-cells-blame.html#ixzz10CgveRZM
Does the brain also stop these people from having the common sense in the first place to eat a healthy diet? Does this mean that getting fat makes you stupid?
I quote from the professor leading the research - : 'Obese people are not necessarily lacking willpower. Their brains do not know how full or how much fat they have stored, so the brain does not tell the body to stop refuelling. Subsequently, their body's ability to lose weight is significantly reduced.'
It is irrational for me to get angry about this kind of research because finding out why some people get obese and other don't is key to fighting it. But NEWSFLASH - EVERYDAY WHEN I CHOOSE WHAT TO PUT IN MY BODY I AM MAKING A CONSCIOUS DECISION NOT TO GET FAT. Simple as that. I struggle EVERYDAY to make the right choice, and when I don't, I put on weight. When I do, I keep it under control. This is where my lack of sympathy lies - I am essentially a fat person who refuses to bow to the amount of food and piggyness my body wants me to indulge in and it's a tough decision but I am proud I manage to control my pig gene. For those unfortunate enough to be obese before they are in control of their own food habits (i.e. children) I am afraid I blame parents, as the feeders and exercisers of their offspring. Is the world going mad or am I just much less tolerant? Am I getting fatist?
Anyone with me? Rant over (for now) I promise.
I got this article here if you want to see it - http://www.dailymail.co.uk/health/article-1310421/Obese-people-dont-lack-willpower--brain-cells-blame.html#ixzz10CgveRZM
Monday, September 20, 2010
ZAR - Goal setting
Welcome to another busy week on Bingham Girls!
OK, OK, I promise not to get all Anthony Robbins on you but I've been thinking this last week about 2 events I have coming up and how glad I was for them. I'm doing the Sydney to the 'Gong ride, a 90km bike ride in November and then in December I'm doing the swim leg (1.9km) and bike leg (90km) of the Canberra half Ironman.
Because of these, I've had to force myself to train, to get on the bike when I don't feel like it and even though I've hit a bit of a wall with my swimming, I'm going on a course next weekend which will fix it and I'll be back into the routine in no time.
I KNOW that if I didn't have these 2 events to train for I would be sitting on my arse wondering why it was getting bigger. One of my customers regularly does Ironman comps and she said to me to watch out, that it's a slippery slope!! I know this, as I do more events, the urge to do more and be better is hard to fight.
This really is a totally different mindset from a few years ago when I wouldn't even have attempted anything for fear of failing. Don't get me wrong, I AM afraid that I will be the only person pushing my bike up the hill on the course in Canberra!! I do worry about the half Ironman legs but I know from experience, the exhilaration of completing something you've trained for, however small, overcomes all of the fear.
I really recommend challenging yourself to do something, anything. Look and see if there's any events coming up in your area, a fun run, charity walk, mini triathlon and sign yourself (and a friend!) up for it. Give yourself enough time to train and see how you feel after. I guarantee it'll be a buzz like no other. You'll feel so great about yourself and this confidence will carry over to other areas of your life. You may even understand how those nutters who run marathons get addicted to running and beating their times. This is the slippery slope I was warned about!!
OK, OK, I promise not to get all Anthony Robbins on you but I've been thinking this last week about 2 events I have coming up and how glad I was for them. I'm doing the Sydney to the 'Gong ride, a 90km bike ride in November and then in December I'm doing the swim leg (1.9km) and bike leg (90km) of the Canberra half Ironman.
Because of these, I've had to force myself to train, to get on the bike when I don't feel like it and even though I've hit a bit of a wall with my swimming, I'm going on a course next weekend which will fix it and I'll be back into the routine in no time.
I KNOW that if I didn't have these 2 events to train for I would be sitting on my arse wondering why it was getting bigger. One of my customers regularly does Ironman comps and she said to me to watch out, that it's a slippery slope!! I know this, as I do more events, the urge to do more and be better is hard to fight.
This really is a totally different mindset from a few years ago when I wouldn't even have attempted anything for fear of failing. Don't get me wrong, I AM afraid that I will be the only person pushing my bike up the hill on the course in Canberra!! I do worry about the half Ironman legs but I know from experience, the exhilaration of completing something you've trained for, however small, overcomes all of the fear.
I really recommend challenging yourself to do something, anything. Look and see if there's any events coming up in your area, a fun run, charity walk, mini triathlon and sign yourself (and a friend!) up for it. Give yourself enough time to train and see how you feel after. I guarantee it'll be a buzz like no other. You'll feel so great about yourself and this confidence will carry over to other areas of your life. You may even understand how those nutters who run marathons get addicted to running and beating their times. This is the slippery slope I was warned about!!
Thursday, September 16, 2010
ZAR - Recipe! Red Curry Paste
I will warn you that making this is NOT for the faint-hearted. You'll need a liquidiser with guts too. If you are at all funny about turning your equipment yellow with the fresh turmeric then again give this a miss. Also just to warn you that when you get turmeric on anything it is hard to get off, so careful touching the fridge or really anything unless you've washed your hands. Alternatively, wear gloves.
Having said all that, this curry paste is so good and way better then anything from the supermarket. I use it for red curry of course but also I love to marinade chicken thighs in it and then bbq them to go on a salad. If you have got the balls to give this a go, you will not be disappointed.
100g piece galangal, peeled and sliced
100g piece turmeric, peeled and sliced
3 cloves garlic, peeled
1 kaffir lime, peeled and cut into 8
3 dried red chillies, soaked in boiling water
1.5 tsp shrimp paste
Put all the ingredients in a liquidiser (or pestle and mortar) except for the chilli water, which you will need. Put 100ml of chilli water in the liquidiser and turn the power on. Keep adding the chilli water a little at a time until the paste is smooth but not too runny. The chilli water is just to help the blades break everything down. This may take some time and you may need to turn it off and work the ingredients around with a spatula every once in a while.
If you can't get any of the ingredients in the supermarket, they are available in Asian stores.
Having said all that, this curry paste is so good and way better then anything from the supermarket. I use it for red curry of course but also I love to marinade chicken thighs in it and then bbq them to go on a salad. If you have got the balls to give this a go, you will not be disappointed.
100g piece galangal, peeled and sliced
100g piece turmeric, peeled and sliced
3 cloves garlic, peeled
1 kaffir lime, peeled and cut into 8
3 dried red chillies, soaked in boiling water
1.5 tsp shrimp paste
Put all the ingredients in a liquidiser (or pestle and mortar) except for the chilli water, which you will need. Put 100ml of chilli water in the liquidiser and turn the power on. Keep adding the chilli water a little at a time until the paste is smooth but not too runny. The chilli water is just to help the blades break everything down. This may take some time and you may need to turn it off and work the ingredients around with a spatula every once in a while.
If you can't get any of the ingredients in the supermarket, they are available in Asian stores.
Wednesday, September 15, 2010
ROSIE - Exercising whilst pregnant
I've touched on this before but, obviously being pregnant at the moment, I am looking for any inspiration for me to not STOP exercising. I am finding myself oh-so-tired and really can't be bothered so thought I would do a little blog for all you other lovely pregnant laydees out there!
When pregnant with Jack I was so motivated to keep exercising but with number two it's SO much more difficult! At the moment I am crawling out of bed at 6 am to go to the gym before work and this morning almost didn't make it. So, here's the word on exercising whilst pregnant.
* It's not only safe for most women, it can also provide a number of benefits for the unborn baby. However, due to a number of physiological changes associated with pregnancy and giving birth, you will probably have to adapt your exercise and certain activities should be avoided.
* The benefits of exercising whilst pregnant: it helps the mother cope better with the physical demands of pregnancy, motherhood and labour. It helps build muscle tone, strength & stamina which helps the body cope with pregnancy weight gain (approx 2 stone on average. It can also help reduce constipation and tiredness as well as circulation problems. The fitter the mother physically, the more comfortable and mobile during pregnancy.
* As for after the birth, being a mum is hard work! From lifting and holding your baby to pushing prams and fitting car seats, there are a whole new set of physical demands! Keeping active can also make it easier to regain pre-pregnancy fitness levels after birth and research suggests that exercising whilst pregnant can aid postpartum weight loss.
So, what can you do? The key is not to start anything new. If you have run pre-pregnancy, keep running but don't take it up now. If you do resistance training, keep it up but don't start now. I found the first time round my body really told me what I could and couldn't do. Listening to your body is vital. If you feel light-headed and dizzy, you're doing too much. Keep cardio light and low impact especially towards the end. Abdominals are a no-no after the first trimester. Keep stretching light as you become more supple during pregnancy and risk pulling something.
I think my motivation is this: Paula Radcliffe ran a 10 km race whilst 7 months pregnant. And she did it in a QUICKER time than I could do at my absolute fittest! Paul Radclifffe is obviously exceptional, I wouldn't recommend this to anyone else! But you CAN keep exercising within your own limits and the benefits are HUGE. Keep going mummies!
When pregnant with Jack I was so motivated to keep exercising but with number two it's SO much more difficult! At the moment I am crawling out of bed at 6 am to go to the gym before work and this morning almost didn't make it. So, here's the word on exercising whilst pregnant.
* It's not only safe for most women, it can also provide a number of benefits for the unborn baby. However, due to a number of physiological changes associated with pregnancy and giving birth, you will probably have to adapt your exercise and certain activities should be avoided.
* The benefits of exercising whilst pregnant: it helps the mother cope better with the physical demands of pregnancy, motherhood and labour. It helps build muscle tone, strength & stamina which helps the body cope with pregnancy weight gain (approx 2 stone on average. It can also help reduce constipation and tiredness as well as circulation problems. The fitter the mother physically, the more comfortable and mobile during pregnancy.
* As for after the birth, being a mum is hard work! From lifting and holding your baby to pushing prams and fitting car seats, there are a whole new set of physical demands! Keeping active can also make it easier to regain pre-pregnancy fitness levels after birth and research suggests that exercising whilst pregnant can aid postpartum weight loss.
So, what can you do? The key is not to start anything new. If you have run pre-pregnancy, keep running but don't take it up now. If you do resistance training, keep it up but don't start now. I found the first time round my body really told me what I could and couldn't do. Listening to your body is vital. If you feel light-headed and dizzy, you're doing too much. Keep cardio light and low impact especially towards the end. Abdominals are a no-no after the first trimester. Keep stretching light as you become more supple during pregnancy and risk pulling something.
I think my motivation is this: Paula Radcliffe ran a 10 km race whilst 7 months pregnant. And she did it in a QUICKER time than I could do at my absolute fittest! Paul Radclifffe is obviously exceptional, I wouldn't recommend this to anyone else! But you CAN keep exercising within your own limits and the benefits are HUGE. Keep going mummies!
Tuesday, September 14, 2010
GEORGIE - The anti ageing fight!
Anti Ageing – my biggest challenge and in the industry that I work in – the greatest fight of all I reckon. TV is an industry where we are always judged on our looks. Very few get in on personality alone and to stay in, looking good certainly helps. I recently took the decision to have a teeny-weeny bit of Botox. It wasn’t a decision I took lightly, and I took wide ranging advice on it – I knew that I couldn’t simply rely on a dermatologist (who probably wanted to sell me Botox and take my money) to tell me whether I actually needed it or not.
So, I went, and I had it. 3 months ago. I am pleased with the results. I am pleased that I took the decision when I did and I will do it again in the future.
I did quite a bit of research - speaking to two dermatologists, a few friends who had had it, and a health journalist too - hence why I am sharing just a few things that I think anyone considering this should know.
Firstly, Don’t start too young. Botox will, over time, cause other wrinkles where the skin isn’t treated. (tell tell sign of an over botoxed person is the wrinkles on the side of the nose where they haven’t had it – while around their eyes looks young!!) Starting too young before you are actually ageing is NOT the way forward and the period of time you can rely on it before you start to heavily need it shouldn’t be a long one or you will get the ‘wax’ look.
Don’t start too late – it doesn’t work for heavily lined people. By the time you are heavily heavily lined you are past the age where you can get away with skin that doesn’t move and it looks weird. If you missed the bus, get over it!!
Check whether alternatives would work for you. For example, I had two sessions of IPL (laser treatment) on my face the years before I was ready to have Botox. It worked like a dream, getting rid of all my sun damage, tightening my skin, refining my pores and lessening acne scarring. It was fantastic and I think it delayed me having Botox by about 2 years which was about right. There are many different skin treatments, and sometimes actually Botox isn’t the right one.
Do your homework!! Check your practitioner. Never go to a clinic cold. Ask your friends, your colleagues, anyone you trust until you find someone that they will personally recommend. I saw an article this week in the Daily mail that claimed that some ‘practitioners’ are injecting Botox on just half a day’s training. ARGH!!! I took advice from a girlfriend and went to her girl who I really liked.
Always start with a little. I got my practitioner to inject the least amount she could into the smallest area she could get away with. All good practices should let you go back for more in the space of a few weeks if you feel like it hasn’t been affective. (In fact that being provided for free is a good sign of a good practice.)
If you don’t like it – blast it away!! I was amazed to find out from my nurse that Botox wears off because it is naturally broken down over time. But, if you hate it, and want rid, you can cheat this!! If you were to hold the barrel of an electric toothbrush or use a battery powered micro-exfoliator on the treated skin, it will break down the Botox in super fast time! That was very reassuring for me, as I didn’t like the idea that Botox might be permanent and I had the choice of keeping it or getting rid of it immediately.
Finally – ask yourself if this is what you really want. I REALLY wanted to have it. Not because my friends were, not because I felt pressured but because for me it was something I felt I was getting to the right stage for. I had two mega lines and a huge frown crease on my forehead and with clever injections I can still move my eyebrows, still have expressions and actually no one has noticed the difference. I am lucky as forehead is the easiest place to have it. All I am saying is that some people are just genuinely happy with the way they look and the way they age and I am jealous as that isn’t me. Just make sure you are having it at the right time for you, if at all.
So, I went, and I had it. 3 months ago. I am pleased with the results. I am pleased that I took the decision when I did and I will do it again in the future.
I did quite a bit of research - speaking to two dermatologists, a few friends who had had it, and a health journalist too - hence why I am sharing just a few things that I think anyone considering this should know.
Firstly, Don’t start too young. Botox will, over time, cause other wrinkles where the skin isn’t treated. (tell tell sign of an over botoxed person is the wrinkles on the side of the nose where they haven’t had it – while around their eyes looks young!!) Starting too young before you are actually ageing is NOT the way forward and the period of time you can rely on it before you start to heavily need it shouldn’t be a long one or you will get the ‘wax’ look.
Don’t start too late – it doesn’t work for heavily lined people. By the time you are heavily heavily lined you are past the age where you can get away with skin that doesn’t move and it looks weird. If you missed the bus, get over it!!
Check whether alternatives would work for you. For example, I had two sessions of IPL (laser treatment) on my face the years before I was ready to have Botox. It worked like a dream, getting rid of all my sun damage, tightening my skin, refining my pores and lessening acne scarring. It was fantastic and I think it delayed me having Botox by about 2 years which was about right. There are many different skin treatments, and sometimes actually Botox isn’t the right one.
Do your homework!! Check your practitioner. Never go to a clinic cold. Ask your friends, your colleagues, anyone you trust until you find someone that they will personally recommend. I saw an article this week in the Daily mail that claimed that some ‘practitioners’ are injecting Botox on just half a day’s training. ARGH!!! I took advice from a girlfriend and went to her girl who I really liked.
Always start with a little. I got my practitioner to inject the least amount she could into the smallest area she could get away with. All good practices should let you go back for more in the space of a few weeks if you feel like it hasn’t been affective. (In fact that being provided for free is a good sign of a good practice.)
If you don’t like it – blast it away!! I was amazed to find out from my nurse that Botox wears off because it is naturally broken down over time. But, if you hate it, and want rid, you can cheat this!! If you were to hold the barrel of an electric toothbrush or use a battery powered micro-exfoliator on the treated skin, it will break down the Botox in super fast time! That was very reassuring for me, as I didn’t like the idea that Botox might be permanent and I had the choice of keeping it or getting rid of it immediately.
Finally – ask yourself if this is what you really want. I REALLY wanted to have it. Not because my friends were, not because I felt pressured but because for me it was something I felt I was getting to the right stage for. I had two mega lines and a huge frown crease on my forehead and with clever injections I can still move my eyebrows, still have expressions and actually no one has noticed the difference. I am lucky as forehead is the easiest place to have it. All I am saying is that some people are just genuinely happy with the way they look and the way they age and I am jealous as that isn’t me. Just make sure you are having it at the right time for you, if at all.
Monday, September 13, 2010
ZAR - Fibre!
There's been 2 things I've always been very happy to have avoided. The first is coldsores (which this blog has nothing to do with!) and the second is piles (which it has something to do with!) I'm not keen to talk about the in's and out's of my dailies (as I'm sure you're not keen to hear about them!), suffice to say I'm extremely regular and lucky to be so.
I put this down to my diet which includes particularly oats, grain bread and plenty of fresh fruit and veg. These all contain fibre which is so important for keeping your colon and digestive system healthy and this is essential for long term health. The digestive system breaks down food to provide essential nutrients and energy and is also a crucial component to you immune system. As well as this, high fibre foods make you feel fuller for longer as it takes longer to break down. Because of this, they release glucose into the bloodstream more gradually which helps maintain balanced blood sugar levels.
Eating fibre is pretty easy. Choose wholegrains and brown rice over white, eat plenty of fruit and vegetables. Choose whole fruit over juice. Increase your intake of legumes (beans, lentils, peas) and add raw and unsalted nuts and seeds to your cooking.
Foods particularly high in fibre are avocado, oats, brown rice and wholewheat pasta, baked beans, broccoli, dried apricots. As a guide, men should consume 30g of fibre per day and women 25g.
I put this down to my diet which includes particularly oats, grain bread and plenty of fresh fruit and veg. These all contain fibre which is so important for keeping your colon and digestive system healthy and this is essential for long term health. The digestive system breaks down food to provide essential nutrients and energy and is also a crucial component to you immune system. As well as this, high fibre foods make you feel fuller for longer as it takes longer to break down. Because of this, they release glucose into the bloodstream more gradually which helps maintain balanced blood sugar levels.
Eating fibre is pretty easy. Choose wholegrains and brown rice over white, eat plenty of fruit and vegetables. Choose whole fruit over juice. Increase your intake of legumes (beans, lentils, peas) and add raw and unsalted nuts and seeds to your cooking.
Foods particularly high in fibre are avocado, oats, brown rice and wholewheat pasta, baked beans, broccoli, dried apricots. As a guide, men should consume 30g of fibre per day and women 25g.
Sunday, September 12, 2010
GEORGIE - Hallelujah for this one!!
Take heart my curvy friends, it really is all in the figures. I read an article lately about the hip to waist ratio and I am pleased to report I like what I saw so much I went and did a little research myself.
Despite the fact what follows come from the scientist who claims all men can multitask (when he says multi task he means perform a task while taking on the sight of a beautiful woman) I like the latest research from New Zealand Anthropologist Barnaby Dixson. He set out to find what makes women more attractive to men. Put aside your great witty banter, your clothes, smell etc and let’s talk about shape. Because what Dr Dixson found is that when curves well formed it’s a no brainer.
His study involved putting photographs of the female form in front of some willing volunteers and in each case altering the ratio between the hip and waist measurements. What came back time after time was that women with a certain hip to waist ratio attract more male attention. This surely must harp back to the Hunter Gatherer instinct for what makes a good child bearer and smaller waist means fit and healthy, while curvy hips means ‘will breed’ in Palaeolithic terms... and as an anthropologist I imagine that is what Dr Dixson is concerned with.
As a big hipped, little waisted lady, I agree. Even when girls are teeny thing, a curve between the waist and the hip is what makes them attractive to me from a spectators point of view and if, like me, you like to occasionally be told that you have the correct attributes, then this one could make your day...
The most popular hip to waist ratio is about 0.7 That means that if my hips were 100, my waist would be 70 in whatever unit I like. In my case, my hips measure about 38 inches or 96cm. Child bearing they certainly are. My waist is 27 inches (approx 68.5 cm) and according to the ratio set out by our friend above should be 26.6 inches (67.5). Room for improvement then – but you get the idea, I am about an inch of the perfect hourglass.
If you’re interested in working out your hip to waist ratio then measure your hips (widest point including buttocks – no cheating now and measuring on your hip bones if that isn’t your widest point) and find out what 70 percent of it is.
For me – 38 (inches) divided by 100 and x by 70 = 26.6 inches
La voila!! Hoorah.....
Despite the fact what follows come from the scientist who claims all men can multitask (when he says multi task he means perform a task while taking on the sight of a beautiful woman) I like the latest research from New Zealand Anthropologist Barnaby Dixson. He set out to find what makes women more attractive to men. Put aside your great witty banter, your clothes, smell etc and let’s talk about shape. Because what Dr Dixson found is that when curves well formed it’s a no brainer.
His study involved putting photographs of the female form in front of some willing volunteers and in each case altering the ratio between the hip and waist measurements. What came back time after time was that women with a certain hip to waist ratio attract more male attention. This surely must harp back to the Hunter Gatherer instinct for what makes a good child bearer and smaller waist means fit and healthy, while curvy hips means ‘will breed’ in Palaeolithic terms... and as an anthropologist I imagine that is what Dr Dixson is concerned with.
As a big hipped, little waisted lady, I agree. Even when girls are teeny thing, a curve between the waist and the hip is what makes them attractive to me from a spectators point of view and if, like me, you like to occasionally be told that you have the correct attributes, then this one could make your day...
The most popular hip to waist ratio is about 0.7 That means that if my hips were 100, my waist would be 70 in whatever unit I like. In my case, my hips measure about 38 inches or 96cm. Child bearing they certainly are. My waist is 27 inches (approx 68.5 cm) and according to the ratio set out by our friend above should be 26.6 inches (67.5). Room for improvement then – but you get the idea, I am about an inch of the perfect hourglass.
If you’re interested in working out your hip to waist ratio then measure your hips (widest point including buttocks – no cheating now and measuring on your hip bones if that isn’t your widest point) and find out what 70 percent of it is.
For me – 38 (inches) divided by 100 and x by 70 = 26.6 inches
La voila!! Hoorah.....
Thursday, September 9, 2010
ZAR - RECIPE - Ginger, Lamb and Spinach Salad
I love lamb and I love salads. This salad is one of my favourite combo's and contains so many good things for you. It could be prepared in advance for a work lunch or for a casual supper for friends. The ingredients could also be substituted with so many other delicious things.
This serves 4
2 lamb fillets or backstraps, approx 750g
1 tin chickpeas, rinsed and drained
150g baby spinach leaves
1 baby fennel bulb, thinly sliced
1/2 cup fresh mint leaves
4 shallots (spring onions), sliced diagonally
1/4 cup toasted slivered almonds
grated rind and juice of 2 limes
2 tsp honey
1 tbsp olive oil
1 tsp Dijon mustard
1 tbsp shredded fresh ginger
Preheat bbq or pan to a medium high heat. Put the lamb in a bowl with some olive oil and salt and pepper. Cook for 3 -4 mins each side and then rest.
Combine chickpeas, fennel, spinach, shallots and almonds in a bowl. Combine the lime zest and juice, honey, mustard and ginger in another bowl.
Slice the lamb thinly on the diagonal and then toss all of the ingredients together. Share amongst 4 plates.
This serves 4
2 lamb fillets or backstraps, approx 750g
1 tin chickpeas, rinsed and drained
150g baby spinach leaves
1 baby fennel bulb, thinly sliced
1/2 cup fresh mint leaves
4 shallots (spring onions), sliced diagonally
1/4 cup toasted slivered almonds
grated rind and juice of 2 limes
2 tsp honey
1 tbsp olive oil
1 tsp Dijon mustard
1 tbsp shredded fresh ginger
Preheat bbq or pan to a medium high heat. Put the lamb in a bowl with some olive oil and salt and pepper. Cook for 3 -4 mins each side and then rest.
Combine chickpeas, fennel, spinach, shallots and almonds in a bowl. Combine the lime zest and juice, honey, mustard and ginger in another bowl.
Slice the lamb thinly on the diagonal and then toss all of the ingredients together. Share amongst 4 plates.
Wednesday, September 8, 2010
ROSIE - Pregnancy - ARGHHHHH!!!
For those of you who know me well know that I HATE to lose control of my body. So, being pregnant with Jack kind of screwed me over a little. For the first twelve weeks of pregnancy - all I wanted was CHEESE. And pizza. And bangers and mash. And crisps. And anything salty. Peanuts? Yum. In fact the only GOOD thing was that I didn't want anything sweet at all, which is usually my downfall. Result? I put on a stone in the first 20 weeks of my pregnancy. Luckily that all settled down and my body utilised all that fat so that I only put on 7 lbs in the remaining 20 weeks of pregnancy. So, I ended up looking okay and thanks to a marathon labour which resulted in me not eating for 3 days meant I was back in shape after no time.
The exercise thing I found REALLY hard. Not being able to push myself and finish a workout feeling really satisfied crucified me. But I kept plugging on; walking every day, gym 4 times a week right up until the day before I went into labour and it paid off; I gave birth to Jack and got over my caeser and found that really, picking my fitness back up wasn't so horribly hard.
So - the news, for those of you who don't know it - yes, I'm pregnant with number 2. 16 weeks down, 24 to go. And yes, I feel like I've put on at least 5 stone. My husband patted my ass this evening and the whole house shook. My thighs are each the size of oak trees and I have a double chin to match the spare tyre on my waist. Ha. Well, that's what it feels like anyway.
No. No. Must not go down that route. It is natural to put on weight when pregnant, your body needs it. I saw a horrendous sight on the beach when we were on holiday, this really really skinny pregnant girl, with a massive bump but the rest of her was skin and bone. She just looked awful and it looked SO wrong.
I am going back to the body dismorphia thing; chances are I've put on half a stone so far. I have been exercising, trying not to pig out and generally keeping healthy. My baby NEEDS my extra weight to feed it - and I am certainly not eating for two. There really is no need when you're pregnant. It's only in the last 3 months of pregnancy that you need any extra calories; and even then it's only 200 cals per day, the same as a piece of toast with butter and honey.
So, what do I keep telling myself? Don't panic. Once the first 13 weeks are over I won't want to pig out so bad. That's all done now and yes, that is ceasing, slowly (even though a cheesy fest of nachos is on the menu for tomorrow night - YUM). Keep exercising, luckily I can't drink too much so that helps. Pregnancy is a wonderful thing - it's just that it's not ME that feels wonderful! Yuck!
The exercise thing I found REALLY hard. Not being able to push myself and finish a workout feeling really satisfied crucified me. But I kept plugging on; walking every day, gym 4 times a week right up until the day before I went into labour and it paid off; I gave birth to Jack and got over my caeser and found that really, picking my fitness back up wasn't so horribly hard.
So - the news, for those of you who don't know it - yes, I'm pregnant with number 2. 16 weeks down, 24 to go. And yes, I feel like I've put on at least 5 stone. My husband patted my ass this evening and the whole house shook. My thighs are each the size of oak trees and I have a double chin to match the spare tyre on my waist. Ha. Well, that's what it feels like anyway.
No. No. Must not go down that route. It is natural to put on weight when pregnant, your body needs it. I saw a horrendous sight on the beach when we were on holiday, this really really skinny pregnant girl, with a massive bump but the rest of her was skin and bone. She just looked awful and it looked SO wrong.
I am going back to the body dismorphia thing; chances are I've put on half a stone so far. I have been exercising, trying not to pig out and generally keeping healthy. My baby NEEDS my extra weight to feed it - and I am certainly not eating for two. There really is no need when you're pregnant. It's only in the last 3 months of pregnancy that you need any extra calories; and even then it's only 200 cals per day, the same as a piece of toast with butter and honey.
So, what do I keep telling myself? Don't panic. Once the first 13 weeks are over I won't want to pig out so bad. That's all done now and yes, that is ceasing, slowly (even though a cheesy fest of nachos is on the menu for tomorrow night - YUM). Keep exercising, luckily I can't drink too much so that helps. Pregnancy is a wonderful thing - it's just that it's not ME that feels wonderful! Yuck!
Tuesday, September 7, 2010
ROSIE - calculating calorie requirements
Calculating calorie requirements
Losing weight is a simple formula: calories in must be less than calories out. Simple? Yes. But there is so much more to it than that. Individual needs are so, so different and this is where it gets confusing. I weigh 62 kilos. My husband weighs 85 kilos. So, theoretically he should need way way more calories than me. But actually I eat so much more than him and maintain my weight. Slow metabolism simply can exist, I am lucky enough to inherit my mother's super dooper fast metabolism.
Below is a good way of working out your theoretical calorie needs; however, be aware that individual metabolic rates do vary. You will know if you have a slow metabolism, if you can go for long periods of time without food, if you just look at a cream cake and put on 2 lbs, well, I'm afraid to say you do have a slow metabolism. If you HAVE to eat regularly (and by this I mean you feel faint, dizzy and sick if you don't eat every 3 hours) to maintain your weight.
So, the formula. I am the worst mathematician and I can do this, so just bear with me. After the formula I will stick my own numbers in so you can see an example.
Estimate your basal metabolic rate (BMR)
BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily Calorie needs.
Where
W = weight in kilos
H = height in centimetres
Age = years
So my BMR = 665 + (9.6 x 62) + (1.8 x 165) - (4.7 x 31) = 1411.5 kcals per day.
Multiply your BMR by your physical activity level (PAL)
Physical Activity Level (PAL)
Description
Examples
1
Inactive
Sleeping/lying down
1.2
Sedentary
Mainly sitting/desk job
1.5
Moderately active
Some walking
1.7
Active
Daily walking or gentle exercise
2.0
Very active
Moderate daily training or sport
2.2
Extremely active
Strenuous daily training or sport
I would say that I am "very active"; I train 4 times a week quite hard and walk the dog (pushing the pram!) an hour at least every day. Plus I rarely sit down, except at work or to eat lunch! So I need to multiply my calorie needs by 2.0 = 1411.5 x 2 = 2823 kcals per day.
Another tip, if you're looking to lose weight then you should reduce your calorie intake by 10-20% ONLY. Any more and your risking slowing down your metabolism which equals weight gain!
If you want to count your calories, then do so. I personally don't- if I feel the jeans getting a little tight then I know I've been overdoing it. If I feel like I'm running on an empty energy tank then I eat a healthy snack. However, it is so easy to underestimate how much calories ARE in things then if you are trying to lose weight then it may be best to keep a food diary so you can tot up your calories. It will probably show you where you are going wrong and put you on the right track!
Losing weight is a simple formula: calories in must be less than calories out. Simple? Yes. But there is so much more to it than that. Individual needs are so, so different and this is where it gets confusing. I weigh 62 kilos. My husband weighs 85 kilos. So, theoretically he should need way way more calories than me. But actually I eat so much more than him and maintain my weight. Slow metabolism simply can exist, I am lucky enough to inherit my mother's super dooper fast metabolism.
Below is a good way of working out your theoretical calorie needs; however, be aware that individual metabolic rates do vary. You will know if you have a slow metabolism, if you can go for long periods of time without food, if you just look at a cream cake and put on 2 lbs, well, I'm afraid to say you do have a slow metabolism. If you HAVE to eat regularly (and by this I mean you feel faint, dizzy and sick if you don't eat every 3 hours) to maintain your weight.
So, the formula. I am the worst mathematician and I can do this, so just bear with me. After the formula I will stick my own numbers in so you can see an example.
Estimate your basal metabolic rate (BMR)
BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily Calorie needs.
Where
W = weight in kilos
H = height in centimetres
Age = years
So my BMR = 665 + (9.6 x 62) + (1.8 x 165) - (4.7 x 31) = 1411.5 kcals per day.
Multiply your BMR by your physical activity level (PAL)
Physical Activity Level (PAL)
Description
Examples
1
Inactive
Sleeping/lying down
1.2
Sedentary
Mainly sitting/desk job
1.5
Moderately active
Some walking
1.7
Active
Daily walking or gentle exercise
2.0
Very active
Moderate daily training or sport
2.2
Extremely active
Strenuous daily training or sport
I would say that I am "very active"; I train 4 times a week quite hard and walk the dog (pushing the pram!) an hour at least every day. Plus I rarely sit down, except at work or to eat lunch! So I need to multiply my calorie needs by 2.0 = 1411.5 x 2 = 2823 kcals per day.
Another tip, if you're looking to lose weight then you should reduce your calorie intake by 10-20% ONLY. Any more and your risking slowing down your metabolism which equals weight gain!
If you want to count your calories, then do so. I personally don't- if I feel the jeans getting a little tight then I know I've been overdoing it. If I feel like I'm running on an empty energy tank then I eat a healthy snack. However, it is so easy to underestimate how much calories ARE in things then if you are trying to lose weight then it may be best to keep a food diary so you can tot up your calories. It will probably show you where you are going wrong and put you on the right track!
ROSIE - calculating calorie requirements
Calculating calorie requirements
Losing weight is a simple formula: calories in must be less than calories out. Simple? Yes. But there is so much more to it than that. Individual needs are so, so different and this is where it gets confusing. I weigh 62 kilos. My husband weighs 85 kilos. So, theoretically he should need way way more calories than me. But actually I eat so much more than him and maintain my weight. Slow metabolism simply can exist, I am lucky enough to inherit my mother's super dooper fast metabolism.
Below is a good way of working out your theoretical calorie needs; however, be aware that individual metabolic rates do vary. You will know if you have a slow metabolism, if you can go for long periods of time without food, if you just look at a cream cake and put on 2 lbs, well, I'm afraid to say you do have a slow metabolism. If you HAVE to eat regularly (and by this I mean you feel faint, dizzy and sick if you don't eat every 3 hours) to maintain your weight.
So, the formula. I am the worst mathematician and I can do this, so just bear with me. After the formula I will stick my own numbers in so you can see an example.
Estimate your basal metabolic rate (BMR)
BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily Calorie needs.
Where
W = weight in kilos
H = height in centimetres
Age = years
So my BMR = 665 + (9.6 x 62) + (1.8 x 165) - (4.7 x 31) = 1411.5 kcals per day.
Multiply your BMR by your physical activity level (PAL)
Physical Activity Level (PAL)
Description
Examples
1
Inactive
Sleeping/lying down
1.2
Sedentary
Mainly sitting/desk job
1.5
Moderately active
Some walking
1.7
Active
Daily walking or gentle exercise
2.0
Very active
Moderate daily training or sport
2.2
Extremely active
Strenuous daily training or sport
I would say that I am "very active"; I train 4 times a week quite hard and walk the dog (pushing the pram!) an hour at least every day. Plus I rarely sit down, except at work or to eat lunch! So I need to multiply my calorie needs by 2.0 = 1411.5 x 2 = 2823 kcals per day.
Another tip, if you're looking to lose weight then you should reduce your calorie intake by 10-20% ONLY. Any more and your risking slowing down your metabolism which equals weight gain!
If you want to count your calories, then do so. I personally don't- if I feel the jeans getting a little tight then I know I've been overdoing it. If I feel like I'm running on an empty energy tank then I eat a healthy snack. However, it is so easy to underestimate how much calories ARE in things then if you are trying to lose weight then it may be best to keep a food diary so you can tot up your calories. It will probably show you where you are going wrong and put you on the right track!
Losing weight is a simple formula: calories in must be less than calories out. Simple? Yes. But there is so much more to it than that. Individual needs are so, so different and this is where it gets confusing. I weigh 62 kilos. My husband weighs 85 kilos. So, theoretically he should need way way more calories than me. But actually I eat so much more than him and maintain my weight. Slow metabolism simply can exist, I am lucky enough to inherit my mother's super dooper fast metabolism.
Below is a good way of working out your theoretical calorie needs; however, be aware that individual metabolic rates do vary. You will know if you have a slow metabolism, if you can go for long periods of time without food, if you just look at a cream cake and put on 2 lbs, well, I'm afraid to say you do have a slow metabolism. If you HAVE to eat regularly (and by this I mean you feel faint, dizzy and sick if you don't eat every 3 hours) to maintain your weight.
So, the formula. I am the worst mathematician and I can do this, so just bear with me. After the formula I will stick my own numbers in so you can see an example.
Estimate your basal metabolic rate (BMR)
BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily Calorie needs.
Where
W = weight in kilos
H = height in centimetres
Age = years
So my BMR = 665 + (9.6 x 62) + (1.8 x 165) - (4.7 x 31) = 1411.5 kcals per day.
Multiply your BMR by your physical activity level (PAL)
Physical Activity Level (PAL)
Description
Examples
1
Inactive
Sleeping/lying down
1.2
Sedentary
Mainly sitting/desk job
1.5
Moderately active
Some walking
1.7
Active
Daily walking or gentle exercise
2.0
Very active
Moderate daily training or sport
2.2
Extremely active
Strenuous daily training or sport
I would say that I am "very active"; I train 4 times a week quite hard and walk the dog (pushing the pram!) an hour at least every day. Plus I rarely sit down, except at work or to eat lunch! So I need to multiply my calorie needs by 2.0 = 1411.5 x 2 = 2823 kcals per day.
Another tip, if you're looking to lose weight then you should reduce your calorie intake by 10-20% ONLY. Any more and your risking slowing down your metabolism which equals weight gain!
If you want to count your calories, then do so. I personally don't- if I feel the jeans getting a little tight then I know I've been overdoing it. If I feel like I'm running on an empty energy tank then I eat a healthy snack. However, it is so easy to underestimate how much calories ARE in things then if you are trying to lose weight then it may be best to keep a food diary so you can tot up your calories. It will probably show you where you are going wrong and put you on the right track!
Monday, September 6, 2010
ZAR - Reflections
On my bike ride last Sunday, I was reflecting alot on my body, fitness, diet etc over the last 2, 5, 10 even 20 years. At my monthly weigh in at WeightWatchers, I realised I'd been a lifetime member for 18 months (keeping the weight off) and been attending WW for over 2 years now.
Over the last 2 years, I've got myself into probably the best condition I've ever been in - there's probably a little bit of improvement I could make at the moment but overall I've never been happier or more comfortable with my body. I'm pretty fit, I exercise most days, my diet is good, I have at least 70% less cellulite than I did 5 years ago and I feel great.
It's a far cry from where I have been. Many people have had bigger hurdles to overcome but we all have our challenges personal to us. At 17, at school, I put on masses of weight and was such a sloth I was voted 'House Couch Potato'. At uni, I started smoking heavily, did not have an ideal diet and my idea of exercise was struggling through a hockey or rugby match and then knocking back 10's of pints. Delightful.
12 years ago, I was indulging in my favourite pastime of lounging around eating masses of chocolate and chips with the only exercise walking to the shops to get these supplies!
The turnaround came when I moved to Sydney 11 years ago. I began walking an hour a day, gave up smoking and was pretty active in my job. I was introduced to actual exercise by a friend who was a personal trainer. I did a group training on a Saturday morning and then started ocean swimming. In June 2008, I realised my size 16 jeans were getting tight and signed up with WW to lose the 10 kgs I'd put on.
After using Vision Personal Training and being given the knowledge about food I have now and also the passion for exercise I have, I'm in the best position I've been in my adult life.
We've all got a story or a "journey". What's yours'? Are you happy with where you are now or were you happier with yourself 5 years ago? Could you get back to that? Can you congratulate yourself for the work you've put in recently?
Whatever it is, enjoy it, learn from it, be inspired by it.
Over the last 2 years, I've got myself into probably the best condition I've ever been in - there's probably a little bit of improvement I could make at the moment but overall I've never been happier or more comfortable with my body. I'm pretty fit, I exercise most days, my diet is good, I have at least 70% less cellulite than I did 5 years ago and I feel great.
It's a far cry from where I have been. Many people have had bigger hurdles to overcome but we all have our challenges personal to us. At 17, at school, I put on masses of weight and was such a sloth I was voted 'House Couch Potato'. At uni, I started smoking heavily, did not have an ideal diet and my idea of exercise was struggling through a hockey or rugby match and then knocking back 10's of pints. Delightful.
12 years ago, I was indulging in my favourite pastime of lounging around eating masses of chocolate and chips with the only exercise walking to the shops to get these supplies!
The turnaround came when I moved to Sydney 11 years ago. I began walking an hour a day, gave up smoking and was pretty active in my job. I was introduced to actual exercise by a friend who was a personal trainer. I did a group training on a Saturday morning and then started ocean swimming. In June 2008, I realised my size 16 jeans were getting tight and signed up with WW to lose the 10 kgs I'd put on.
After using Vision Personal Training and being given the knowledge about food I have now and also the passion for exercise I have, I'm in the best position I've been in my adult life.
We've all got a story or a "journey". What's yours'? Are you happy with where you are now or were you happier with yourself 5 years ago? Could you get back to that? Can you congratulate yourself for the work you've put in recently?
Whatever it is, enjoy it, learn from it, be inspired by it.
Thursday, September 2, 2010
ZAR - Something for the weekend - Braised Chicken Recipe
This is a recipe courtesy of Bill Granger who cooks really fantastic, fresh, delicious food. He has a couple of really lovely cafes/restaurants here in Sydney and you can always find something pretty quick and easy in his cookbooks.
You could serve this chicken dish with couscous or Bill recommends a salad of chickpeas, feta, flatleaf parsley, cucumber, green capsicum and black olives.
Serves 4
1.6kg chicken, cut into 8 pieces (or 8 chicken thighs)
1 red onion, sliced
12 garlic cloves, peeled and whole
1 lemon cut into chunks
185ml (3/4 cup) chicken stock
1 tbsp honey
Small handful fresh oregano leaves
Heat 1 tbsp olive oil over a high heat in a frying pan. Cook the chicken in the pan for 5 mins until golden. Remove the chicken pieces to a plate. Reduce the heat slightly and cook the onion for 1 minute. Add the garlic and cook for a further minute.
Return the chicken to the pan with the lemon, stock and honey, reduce the heat and bring the stock to a simmer. Cover the pan and cook for 20 mins.
Place the chicken pieces on a baking tray. Simmer the sauce for another 15 minutes to thicken. Place the chicken under a grill to crisp. Arrange the chicken pieces on a plate, drizzle with sauce and sprinkle with oregano leaves.
You could serve this chicken dish with couscous or Bill recommends a salad of chickpeas, feta, flatleaf parsley, cucumber, green capsicum and black olives.
Serves 4
1.6kg chicken, cut into 8 pieces (or 8 chicken thighs)
1 red onion, sliced
12 garlic cloves, peeled and whole
1 lemon cut into chunks
185ml (3/4 cup) chicken stock
1 tbsp honey
Small handful fresh oregano leaves
Heat 1 tbsp olive oil over a high heat in a frying pan. Cook the chicken in the pan for 5 mins until golden. Remove the chicken pieces to a plate. Reduce the heat slightly and cook the onion for 1 minute. Add the garlic and cook for a further minute.
Return the chicken to the pan with the lemon, stock and honey, reduce the heat and bring the stock to a simmer. Cover the pan and cook for 20 mins.
Place the chicken pieces on a baking tray. Simmer the sauce for another 15 minutes to thicken. Place the chicken under a grill to crisp. Arrange the chicken pieces on a plate, drizzle with sauce and sprinkle with oregano leaves.
Wednesday, September 1, 2010
ROSIE - Sweetener - or sickly after taste?
Although I lead an otherwise healthy life (well, of course, most of the time that is), I do have one serious diet blunder which I commit every day, several times a day and have done since my first year at uni. Finding myself several pounds heavier due to copious amounts of beer and chips and desperately looking for ways to lose said several pounds (without, of course, ditching the chips and beer and actually exercising), I discovered the beauty of.... artificial sweetener.
I have inherited several things from my father, one of them being his legs and the second being his INCREDIBLY sweet tooth. So, discovering sweetener was a revelation. Yes, really, I could STILL have my tea as sweet as you like with no calories! I could still add loads of sugar to my cereal without adding calories. BRILLIANT!
Still, to this day, do I add three sweeteners to my 5+ daily cups of tea. So, that would be 15 teaspoons of sugar I am saving myself. Or, perhaps, I could just hit the root cause of the problem and take it OUT of my tea. Having studied nutrition for some time, I discovered just how dangerous sweetener can be - not just physically but psychologically.
However, let's take it down to simple terms. A can of diet coke (any, not just the famous brand) contains approx 1 kcal. Standard coke = 140 kcal. That's not rocket science for me. Someone who is addicted to coke and drinks 2 litres per day, this is a massive saving - not just on the belly of that person, but also long term as the national bill for obesity rises.
In 1988, the Scientific Committee on Food, the main body providing advice about food safety to the European Commission, found that aspartame was safe at acceptable daily intakes of 40mg/kg/day. In the real world 40mg/kg/day equates to more than 14 cans of sugar free drink every day, assuming that the can drink was using aspartame at its maximum permitted level.
However, the dangerous thing for me is that studies have shown that those who indulge in sugar free items, be they food or drink, stimulate their taste buds so much that they actually find they are hungry, even though they aren't necessarily. Result? Overeating.
Speaking from a professional point of view; it's simple - cut out the crap of our diets, any processed disgusting additive such as this which melts and fizzes when you add it to tea is surely not good for our bodies. If you really need that much to satisfy your sweet tooth then you have other issues which need addressing! Anything in moderation, of course, is fine.
From a personal point of view? The thought of adding 15 teaspoons of sugar into my daily allowance fills me with horror, this is what I would have to do if I gave up sweetener. A battle of heart over mind! Some personal development needed here I think... just give up the damn sweet tea and drink it without!
I have inherited several things from my father, one of them being his legs and the second being his INCREDIBLY sweet tooth. So, discovering sweetener was a revelation. Yes, really, I could STILL have my tea as sweet as you like with no calories! I could still add loads of sugar to my cereal without adding calories. BRILLIANT!
Still, to this day, do I add three sweeteners to my 5+ daily cups of tea. So, that would be 15 teaspoons of sugar I am saving myself. Or, perhaps, I could just hit the root cause of the problem and take it OUT of my tea. Having studied nutrition for some time, I discovered just how dangerous sweetener can be - not just physically but psychologically.
However, let's take it down to simple terms. A can of diet coke (any, not just the famous brand) contains approx 1 kcal. Standard coke = 140 kcal. That's not rocket science for me. Someone who is addicted to coke and drinks 2 litres per day, this is a massive saving - not just on the belly of that person, but also long term as the national bill for obesity rises.
In 1988, the Scientific Committee on Food, the main body providing advice about food safety to the European Commission, found that aspartame was safe at acceptable daily intakes of 40mg/kg/day. In the real world 40mg/kg/day equates to more than 14 cans of sugar free drink every day, assuming that the can drink was using aspartame at its maximum permitted level.
However, the dangerous thing for me is that studies have shown that those who indulge in sugar free items, be they food or drink, stimulate their taste buds so much that they actually find they are hungry, even though they aren't necessarily. Result? Overeating.
Speaking from a professional point of view; it's simple - cut out the crap of our diets, any processed disgusting additive such as this which melts and fizzes when you add it to tea is surely not good for our bodies. If you really need that much to satisfy your sweet tooth then you have other issues which need addressing! Anything in moderation, of course, is fine.
From a personal point of view? The thought of adding 15 teaspoons of sugar into my daily allowance fills me with horror, this is what I would have to do if I gave up sweetener. A battle of heart over mind! Some personal development needed here I think... just give up the damn sweet tea and drink it without!
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