Particularly relevant with the amount of snow we have in the UK! Apologies to our Aussie counterparts...
With the nights drawing in and sunny Sundays a distant memory, it's so tempting to hunker down and hibernate. I think we can safely say winter is well and truly underway now, in fact I can't remember when I last saw the sun shining and I know that for those of you who work full time it can be a struggle to actually see daylight if you work long enough hours.
I was remembering my not-so-healthy-and-active days, when I was very much lazier (because I could be) and would happily have not even opened the curtains on a Sunday. I probably (perhaps not EVERY Sunday) had a bacon roll for breakfast at around 10 am, bangers and mash for Sunday lunch at around 1pm, maybe followed by a treaty pudding, and then in the evening maybe a pizza. The inbetween phases? Not a lot else went on. In fact reaching for the remote to turn the telly over or tossing an extra log on the fire required a big build-up. What was my reason for this? Well, I deserved it, didn't I? I worked really hard all week and on a Sunday I could indulge myself.
Result? By Monday morning I would feel revolting. Heavy, spotty, pasty, pale. Barely able to get out of bed. Really lacking in energy (which was surprising as the amount of calories consumed should have meant I was running on double speed).
I'm not remembering this to be a smug, energy filled person right now, or to make anyone who does the above feel bad. It's perfectly justified if that's what you want to do with your Sundays! Far be it from me to make you feel guilty.
Last Sunday was so cold. We had a freezing dog walk in the morning. Then Richard & I stood shivering with cold at a farm park whilst Jack screeched with delight at the farm animals (why do toddlers never get cold?!). After moaning for a couple of minutes I realised that if I actually kept myself warm then I would feel so much better. So, cue Mummy on the slides, on the swings, literally running (not an attractive sight at 7 months pregnant) around after Jack to try and keep warm.
And when I got home? No, I didn't shut the curtains and snuggle under the duvet with a sticky toffee pudding, we played some games then went outside again to play some football (don't ask, yes, the dog did put a tooth through the football resulting in mass tears).
Yes, I actually spent more hours outside on that freezing Sunday then I probably had all week. Result? I felt great. I felt so healthy that I wanted to eat healthily, slept so so well and woke up on Monday feeling like a new woman.
I know you all hate me, I sound so revoltingly outdoorsy and smug. I am lucky in that I live in a fantastic environment and I actually like being outdoors. But please trust me when I say that once you're out, it doesn't feel that bad. Make an effort on your days off to get outside. It's so good for your skin and really gets your body feeling so much better! I sound so like my mum it's actually terrifying me so I will sign off before it gets much worse. But please, trust me and try it!
Tuesday, November 30, 2010
Monday, November 29, 2010
Georgie- Gym Nemesis - dispatched!!
Well it's good to be able to pass some good news on - particularly on a Monday, my grumpiest day of the week...
A few months back when I first came back to London, you might have heard, or laughed at me as I grumped about a machine in the gym that became my absolute worst and most evil nemesis... It's a kind of ski/skate machine that requires you to semi-squat, and float your knees up at high speed whilst keeping your weight centred. Kind of like an elliptical, with down and outward pushing pedals that you address in a squat position. Annoying, agonising and exhausting!!
(For those interested its the SSTBodyGlide600 at this link http://www.weightlossjedi.com/5-cool-ski-trainers-to-improve-your-skills/
Just thought I must report tonight that for the first time, I lasted a 20 minute workout on this bloody thing! Finally, I think I might have got it - I heard two blokes behind me in the gym having a good laugh at my efforts (Sweat pouring off me, BRIGHT PINK FACE from effort) but I didn't care. What my ass looks like on this machine I can't even bear to think. I wish they would put it against the wall in our gym. But no, it has two rows of treadmills THEN two rows of ellipticals behind it.
Anyway - level 12 (of 25) I am a happy gym bunny tonight. That's all!! I so rarely have anything to be content with exercise wise - generally I underwhelm myself in the gym and come out thinking 'could have done better' so thought it might be nice to report something positive in the hibernating season!! Go forth people and conquer!!
A few months back when I first came back to London, you might have heard, or laughed at me as I grumped about a machine in the gym that became my absolute worst and most evil nemesis... It's a kind of ski/skate machine that requires you to semi-squat, and float your knees up at high speed whilst keeping your weight centred. Kind of like an elliptical, with down and outward pushing pedals that you address in a squat position. Annoying, agonising and exhausting!!
(For those interested its the SSTBodyGlide600 at this link http://www.weightlossjedi.com/5-cool-ski-trainers-to-improve-your-skills/
Just thought I must report tonight that for the first time, I lasted a 20 minute workout on this bloody thing! Finally, I think I might have got it - I heard two blokes behind me in the gym having a good laugh at my efforts (Sweat pouring off me, BRIGHT PINK FACE from effort) but I didn't care. What my ass looks like on this machine I can't even bear to think. I wish they would put it against the wall in our gym. But no, it has two rows of treadmills THEN two rows of ellipticals behind it.
Anyway - level 12 (of 25) I am a happy gym bunny tonight. That's all!! I so rarely have anything to be content with exercise wise - generally I underwhelm myself in the gym and come out thinking 'could have done better' so thought it might be nice to report something positive in the hibernating season!! Go forth people and conquer!!
Sunday, November 28, 2010
ZAR - Brain food
I find the newspapers pretty boring; I tend to get my news from the radio in the car or at work. What I do really like is the sections of the newspaper which focus on lifestyle, people, food etc. It's great for the brief chats I have with the ZarBar patrons as well as for the blog.
This one is from a new section in the Saturday SMH and really talks the Bingham Girls talk......
The author, Paula Goodyer, wrote about children and what they eat and how it affects them.
Obesity is, as we know, becoming an enormous problem in our society. However, the food that kids eat can not only affect their weight but their brains. Studies published recently show that diets high in processed and sugary foods and drinks leads to a greater risk of emotional and behavioural problems and also doubles the risk of ADHD.
Like the rest of the body, the brain needs enough of the right nutrients to function properly. What processed foods are missing are omega-3 fats and B vitamins, crucial for brain health. These are commonly found in wholegrains, leafy greens, legumes and some fruits. Vegies and fruit also promote brain health because they are high in antioxidants, including vitamins C & E. These also help prevent inflammation which has been linked to depression.
Of course, I know first hand that the way you feel as a teenager can mean you crave foods high in fat and sugar to make you "feel better". I still battle with that, as do many others.
I'm not a parent, and I do not judge anyone and their choices, I don't have to live with them. I really think that giving your kids the gift of eating healthily is one of the best things you can do. We were given the best start we could have been with non-processed, home cooked food. We all sat around at the table to enjoy it together.
(And look at how brilliant we are now!! - jokes.....)
This one is from a new section in the Saturday SMH and really talks the Bingham Girls talk......
The author, Paula Goodyer, wrote about children and what they eat and how it affects them.
Obesity is, as we know, becoming an enormous problem in our society. However, the food that kids eat can not only affect their weight but their brains. Studies published recently show that diets high in processed and sugary foods and drinks leads to a greater risk of emotional and behavioural problems and also doubles the risk of ADHD.
Like the rest of the body, the brain needs enough of the right nutrients to function properly. What processed foods are missing are omega-3 fats and B vitamins, crucial for brain health. These are commonly found in wholegrains, leafy greens, legumes and some fruits. Vegies and fruit also promote brain health because they are high in antioxidants, including vitamins C & E. These also help prevent inflammation which has been linked to depression.
Of course, I know first hand that the way you feel as a teenager can mean you crave foods high in fat and sugar to make you "feel better". I still battle with that, as do many others.
I'm not a parent, and I do not judge anyone and their choices, I don't have to live with them. I really think that giving your kids the gift of eating healthily is one of the best things you can do. We were given the best start we could have been with non-processed, home cooked food. We all sat around at the table to enjoy it together.
(And look at how brilliant we are now!! - jokes.....)
Thursday, November 25, 2010
GEORGIE - Family blessings
Dear All - it's been one hell of a week for the Bingham family. For those of you not in the loop, poor Zar fainted in the shower on Monday and fractured 3 bones in her neck and back. She has been incredibly brave and also lucky not to have done herself permanent damage - and has had good news from the doctors midweek that she will mend, albeit, she needs to take life a little easier. ZarBar patrons will know that she amazingly got herself on her feet and had coffee back out on sale by midweek which is an amazing achievement. All of us back in England feel so fortunate to have such a brave sister and we can't wait for her to get back to full feckle.
Our pa has also been taken ill this week. I am home in Suffolk this weekend with him and mum and glad to be able to offer what little support I can, whether it's walking the dog, or helping dad work his Kindle to ease the boredom of being bedridden. I hope he will make a full recovery very soon.
I guess this blog is short and sweet - I appreciate my close and loving family all the time - but no more so then when we hit a patch of adversity. Being so far from our beloved Zar when she is ill is so hard but luckily words aren't hard to say when you are close and you need to tell someone how much you love and think about them.
I shan't lecture, cos that would be so predictable but I will say that remembering to tell your loved ones how much you love them and tell them how much you need them is really important. I am so lucky to have full Bingham love and support and can't imagine life without it. Thank you guys and get better soon Dad and Zar!
Our pa has also been taken ill this week. I am home in Suffolk this weekend with him and mum and glad to be able to offer what little support I can, whether it's walking the dog, or helping dad work his Kindle to ease the boredom of being bedridden. I hope he will make a full recovery very soon.
I guess this blog is short and sweet - I appreciate my close and loving family all the time - but no more so then when we hit a patch of adversity. Being so far from our beloved Zar when she is ill is so hard but luckily words aren't hard to say when you are close and you need to tell someone how much you love and think about them.
I shan't lecture, cos that would be so predictable but I will say that remembering to tell your loved ones how much you love them and tell them how much you need them is really important. I am so lucky to have full Bingham love and support and can't imagine life without it. Thank you guys and get better soon Dad and Zar!
Wednesday, November 24, 2010
ZAR Recipe - Stir Fried Snapper with Broccolini and Mushrooms
Fish is something you can eat and know it's good for you. Either it's lean or it has good oils in it. Also contains omega 3 which is so good for all over body health.
Very simple and quick which is what we need for during the week particularly. Asian ingredients which is always a healthy and delicious way to cook.
A day early because naught GB got posts muddled up!!
This is a recipe from Michelle Bridges, one of the trainers from The Biggest Loser Australia.
Serves 2
300g snapper fillet (or other firm white fish), skinned and cut into cubes
2 garlic cloves, grated
1 tbsp freshly grated ginger
2 tbsps (salt reduced) soy sauce
1 bunch broccolini, stems quartered lengthwise, cut into chunks
2 yellow (or green) zucchini (courgette), halved lengthwise and sliced
6 shallots (spring onions) cut into 5cm pieces
150g shitake (or button) mushrooms, sliced
Combine fish, garlic, ginger and 1 tbsp soy sauce in a bowl.
Heat 2 tsp olive oil in a wok or heavy bottomed pan on a high heat. Stir-fry the broccolini for 3 mins. Add the zucchini and stir-fry for another 2 mins. Remove the vegies from the pan. Heat another tsp of olive oil and stir-fry the mushrooms and onions for 2 mins. Remove from the pan. Heat another tsp olive oil in pan and stir-fry the fish for a couple of mins until browned. Return vegies to the pan and toss with remaining tbsp soy sauce. Serve immediately.
Very simple and quick which is what we need for during the week particularly. Asian ingredients which is always a healthy and delicious way to cook.
A day early because naught GB got posts muddled up!!
This is a recipe from Michelle Bridges, one of the trainers from The Biggest Loser Australia.
Serves 2
300g snapper fillet (or other firm white fish), skinned and cut into cubes
2 garlic cloves, grated
1 tbsp freshly grated ginger
2 tbsps (salt reduced) soy sauce
1 bunch broccolini, stems quartered lengthwise, cut into chunks
2 yellow (or green) zucchini (courgette), halved lengthwise and sliced
6 shallots (spring onions) cut into 5cm pieces
150g shitake (or button) mushrooms, sliced
Combine fish, garlic, ginger and 1 tbsp soy sauce in a bowl.
Heat 2 tsp olive oil in a wok or heavy bottomed pan on a high heat. Stir-fry the broccolini for 3 mins. Add the zucchini and stir-fry for another 2 mins. Remove the vegies from the pan. Heat another tsp of olive oil and stir-fry the mushrooms and onions for 2 mins. Remove from the pan. Heat another tsp olive oil in pan and stir-fry the fish for a couple of mins until browned. Return vegies to the pan and toss with remaining tbsp soy sauce. Serve immediately.
Tuesday, November 23, 2010
ROSIE - Improvised training Part II
So, following on from a couple of blogs ago about improvising training and those excuses not to get to the gym! Sometimes, when I'm finding it hard to get out of the house and an exercise DVD just won't cut it, I have had some of my best, calorie burning workouts ever using a couple of simple household items. You DON'T need equipment, you DON'T need to look good, you can do it in your bra and knickers if you like, the only thing I do request is that if you are doing high-impact stuff then please, please wear good trainers. Your calves will pay you back the next morning if you don't.
You can do improvised training anywhere, using anything. Below are just some ideas, you can do them indoors OR outdoors, just try and find some form of equivalent - i.e. if you need a chair and you're outside, use a park bench or something. If you are doing it in a public place, expect some funny looks... but you'll have the last laugh when you're as fit as a fiddle.
I have a little selection of things which I have built up over the years at home such as weights, exercise bands etc. But you don't even need them - for weights create your own with a couple of big bottles filled with um... water... or sand or something. Use your imagination. A small child will do... and they'll love the interaction.
Below is a little circuit I would do myself (if I could... grrr). The only rules I set myself is to FINISH it. Because you're at home, it's tempting to answer the phone or put the washing on. But I treat the session as if I were out of the house and in the gym - not to be interrupted. Do as many or as few reps & sets of these as you like, bearing in mind they WILL get your heart pumping and the sweat flowing, but hey, that's the point. Remember, this is what I would do for MYSELF, if there's something which you think you would prefer, then by all means incorporate it.
1) Lunge jumps:
Start in a split stance, one leg in front of the other. Go down into a lunge, using your arms spring up into the air and change your front leg so that when you land you are doing a lunge on the other leg. V v tiring. Rpt x 10
2) Foot taps
Using a stair or low step, tap each toe on the step alternatley. Obviously this is at a relatively high speed, as you are running up stairs. Repeat x 1 min
3) Leg crossed crunches (with weight optional)
Lying on your back, with your feet crossed in the air, take a weight on your chest (not too heavy) and crunch up to the ceiling. Rpt x 25
4) Mountain climbers
Get into a press up position (on your feet, no ladies press ups here!), and alternatley bring your knees up to your chest, ensuring you bring them as high as you can each time and making sure your legs go straight when you extend them. Rpt x 25
5) Leg extensions
Sit up straight. Pull your abs in. Lean back as far as you can whilst keeping your abs in (vital). Either rest your hands on the floor behind you (easy option), or cross your hands over your chest (v v hard!), extend your legs out in front of you (to straight) and then back in to your body (knees bent). Rpt x 20 if you can.
6) Bench hops
You do need a relatively low (about knee height), long... um... bench style thing here but to be honest I have done it with chairs before. Just be careful with those feet! If you're nervous you can do it just on the floor, just get those feet as high as possible! With your hands resting on the bench at one end, take both feet on one side of the bench. Keeping your feet together neatly jump both feet over the bench to the other side on the floor. This one makes people really nervous, just trust yourself and keep your feet high! Rpt x 20
5) Elbows to knees
That good old favourite - lying on your back, doing a cycle motion with your feet but with your legs extended straight and low along the ground, alternate touching your elbows to your knee as the knee comes in. Change the timing so do 8 normal speed, then 4 slow speed, then 8, then 4, then 8 then 4 if you see what I mean. Do 8, 4, 8, 4, 8.
6) Star jumps
AKA jumping jacks. One minute if you can!
7) Jump ups.
Again, I am lucky enough to have Reebok Step at home, anything equivalent will do. Stand with your feet either side of the step and jump up onto the step, then back down. Again, many people get nervous about this but practise makes perfect and it's great for co-ordination and balance. Rpt x 20
I would do try and do 3-4 sets of each, coupled with some upper body weights and more ab work. It is pretty intense so expect to find yourself in a hot, sweaty mess by the end of it. The joy is that if you're at home no-one will ever notice.......!
You can do improvised training anywhere, using anything. Below are just some ideas, you can do them indoors OR outdoors, just try and find some form of equivalent - i.e. if you need a chair and you're outside, use a park bench or something. If you are doing it in a public place, expect some funny looks... but you'll have the last laugh when you're as fit as a fiddle.
I have a little selection of things which I have built up over the years at home such as weights, exercise bands etc. But you don't even need them - for weights create your own with a couple of big bottles filled with um... water... or sand or something. Use your imagination. A small child will do... and they'll love the interaction.
Below is a little circuit I would do myself (if I could... grrr). The only rules I set myself is to FINISH it. Because you're at home, it's tempting to answer the phone or put the washing on. But I treat the session as if I were out of the house and in the gym - not to be interrupted. Do as many or as few reps & sets of these as you like, bearing in mind they WILL get your heart pumping and the sweat flowing, but hey, that's the point. Remember, this is what I would do for MYSELF, if there's something which you think you would prefer, then by all means incorporate it.
1) Lunge jumps:
Start in a split stance, one leg in front of the other. Go down into a lunge, using your arms spring up into the air and change your front leg so that when you land you are doing a lunge on the other leg. V v tiring. Rpt x 10
2) Foot taps
Using a stair or low step, tap each toe on the step alternatley. Obviously this is at a relatively high speed, as you are running up stairs. Repeat x 1 min
3) Leg crossed crunches (with weight optional)
Lying on your back, with your feet crossed in the air, take a weight on your chest (not too heavy) and crunch up to the ceiling. Rpt x 25
4) Mountain climbers
Get into a press up position (on your feet, no ladies press ups here!), and alternatley bring your knees up to your chest, ensuring you bring them as high as you can each time and making sure your legs go straight when you extend them. Rpt x 25
5) Leg extensions
Sit up straight. Pull your abs in. Lean back as far as you can whilst keeping your abs in (vital). Either rest your hands on the floor behind you (easy option), or cross your hands over your chest (v v hard!), extend your legs out in front of you (to straight) and then back in to your body (knees bent). Rpt x 20 if you can.
6) Bench hops
You do need a relatively low (about knee height), long... um... bench style thing here but to be honest I have done it with chairs before. Just be careful with those feet! If you're nervous you can do it just on the floor, just get those feet as high as possible! With your hands resting on the bench at one end, take both feet on one side of the bench. Keeping your feet together neatly jump both feet over the bench to the other side on the floor. This one makes people really nervous, just trust yourself and keep your feet high! Rpt x 20
5) Elbows to knees
That good old favourite - lying on your back, doing a cycle motion with your feet but with your legs extended straight and low along the ground, alternate touching your elbows to your knee as the knee comes in. Change the timing so do 8 normal speed, then 4 slow speed, then 8, then 4, then 8 then 4 if you see what I mean. Do 8, 4, 8, 4, 8.
6) Star jumps
AKA jumping jacks. One minute if you can!
7) Jump ups.
Again, I am lucky enough to have Reebok Step at home, anything equivalent will do. Stand with your feet either side of the step and jump up onto the step, then back down. Again, many people get nervous about this but practise makes perfect and it's great for co-ordination and balance. Rpt x 20
I would do try and do 3-4 sets of each, coupled with some upper body weights and more ab work. It is pretty intense so expect to find yourself in a hot, sweaty mess by the end of it. The joy is that if you're at home no-one will ever notice.......!
Sunday, November 21, 2010
GEORGIE - Balance it out, even when you PIG OUT!!
Picture this last week - Friday, tired, and at the end of quite a long week, i stuffed my face a little bit... no - I lie, quite a lot. I was also pre menstrual and always allow myself what I term a 'pig day' on these occasions or I am grumpy as hell...
So, cafeteria offerings are a little slim so I indulged myself with my favourite meal in the world (after pizza) which is baked beans and chips. (fries and boston beans to you yanks although better as they are English and yummy).
A few hours later, I had pasta, pesto and some veggies and a glass of wine (+1 +1 +1). Then it was a few crackers, cheese and chutney before bed. Oh and a bar of chocolate. Told you it was a pig out.
Anyway, the next morning, Pre menstrual stuff gone, I went to the gym - where having consumed quite a lot of carbs I was sure that I would breeze through my training session with my trainer Adrian. Oh how wrong I was. Half way through, I was running on empty, like I hadn't eaten properly for days; lead legs, short of breath, light headed - that kind of thing. I asked Adrian why, when I had eaten half of the carbohydrate family the day before wasn't I bouncing around like an idiot?
"Did you eat anything apart from carbs? "
"Well yes, baked beans, vegetables, chutney, pesto..."
"yes but did you eat any protein apart from the small lump of cheddar?"
"Er... guess not"
That's it? I didn't balance it out and it bit me in the ass??? Seriously people, before I got healthy - I used to go days without eating anything worthwhile in terms of nutritional value. Cardboard literally!! I guess when you eat a good, well balanced diet, it bites you in the ass when you don't.
So that's my little lesson learned last week. If I feel the need to up my calories for any reason, I shall include a steak with my beans and chips and some chicken with my pasta!!!
Have a great week!
G x
So, cafeteria offerings are a little slim so I indulged myself with my favourite meal in the world (after pizza) which is baked beans and chips. (fries and boston beans to you yanks although better as they are English and yummy).
A few hours later, I had pasta, pesto and some veggies and a glass of wine (+1 +1 +1). Then it was a few crackers, cheese and chutney before bed. Oh and a bar of chocolate. Told you it was a pig out.
Anyway, the next morning, Pre menstrual stuff gone, I went to the gym - where having consumed quite a lot of carbs I was sure that I would breeze through my training session with my trainer Adrian. Oh how wrong I was. Half way through, I was running on empty, like I hadn't eaten properly for days; lead legs, short of breath, light headed - that kind of thing. I asked Adrian why, when I had eaten half of the carbohydrate family the day before wasn't I bouncing around like an idiot?
"Did you eat anything apart from carbs? "
"Well yes, baked beans, vegetables, chutney, pesto..."
"yes but did you eat any protein apart from the small lump of cheddar?"
"Er... guess not"
That's it? I didn't balance it out and it bit me in the ass??? Seriously people, before I got healthy - I used to go days without eating anything worthwhile in terms of nutritional value. Cardboard literally!! I guess when you eat a good, well balanced diet, it bites you in the ass when you don't.
So that's my little lesson learned last week. If I feel the need to up my calories for any reason, I shall include a steak with my beans and chips and some chicken with my pasta!!!
Have a great week!
G x
Friday, November 19, 2010
ROSIE - Furious Bingham Girl!!!
Oh, I'm an angry girl today. Why does the media do it? (Sorry G). They print and publicise so irresponsibly that it makes me FULL OF RAGE. Take the article on Yahoo "health" today. The link is here - http://uk.health.lifestyle.yahoo.net/eat-candy-lose-weight.htm, the title "Nutrition professor drops two stone on snack food diet". As you can see, the link says "EAT CANDY, LOSE WEIGHT".
Grrr. Grrr. Grrrrrrrrrrrrr. What does the message give us 4 times over in the link and title alone? And you don't have to be bloody stupid to think it, either!
* Well, if a nutrition professor can do it, then it must be okay for me.
* I CAN eat sweets and lose weight.
* He dropped two stone, surely I can too?
And the above are alongside a number of other things... and, as I said, I wouldn't blame you if you DID think the above. The problem is that many people will read the title, and then flick their eyes over the remainder of the article without taking in the fact.
And the fact is?
* The dude restricted his calorie intake to 1800 calories per day (recommended daily intake for a man is 2400). If my maths is correct, this is a 25% reduction in calorie intake, way over the 15% recommended drop if you are trying to lose weight.
* Recommendations are there for a reason. Your body NEEDS the calories. If you restrict your calories excessively, your body will lose weight for a short period of time, and it WAS for a short period, only two months. Thereafter, your body clings to fat, thinking it is being starved, your metabolism slows and you GAIN weight.
* It was done under extremely controlled conditions, which is not a usual "junk food eating" condition.
* Although it took account of other health indicators, this was on a short term basis and probably only associated with the actual weight loss, rather than the food he consumed. What would have happened to his blood pressure, cholesterol levels and everything else if he had continued to eat rubbish food long term?
I would like to clarify my thoughts on the matter, as I am a bonafide nutritionist too (okay, so I'm not a Professor). This is seriously irresponsible, not only to do the bloody study in the first place but more importantly to publicise it in such a way.
The article concluded with another astute comment from Professor Haub - "I am not promoting this or recommending it; it’s just an exercise in nutrition." Well, do you think the readers will really have GOT to the end of the article? No, they're off at the garage stocking up on chocolate.
Junk food is NOT GOOD FOR YOU. Now and again, as we all agree, it is nice, (sometimes necessary) but these should be few and far between. If you eat a varied, balanced diet you should not want to binge out on crap food. For most people, eating "snack food", or binging out on junk food is not done in a controlled environment. Moreover, eating junk food significantly adds to their daily calorie intake, it would NOT reduce it as it did "Dr Haub".
For most, junk food is comfort food. I do not think there is anyone in the world who has not snacked on some choccie or eaten some icecream in an emotional way.
To almost encourage (and yes, I think the title of this article almost does that) people to eat snack food by giving them the line that you can "lose weight" is ridiculous. Anyone can lose weight if they cut their calories enough, Professor Haub doesn't have to be a professor to know that.
Nuff said. I'm off to eat some icecream in protest.
Grrr. Grrr. Grrrrrrrrrrrrr. What does the message give us 4 times over in the link and title alone? And you don't have to be bloody stupid to think it, either!
* Well, if a nutrition professor can do it, then it must be okay for me.
* I CAN eat sweets and lose weight.
* He dropped two stone, surely I can too?
And the above are alongside a number of other things... and, as I said, I wouldn't blame you if you DID think the above. The problem is that many people will read the title, and then flick their eyes over the remainder of the article without taking in the fact.
And the fact is?
* The dude restricted his calorie intake to 1800 calories per day (recommended daily intake for a man is 2400). If my maths is correct, this is a 25% reduction in calorie intake, way over the 15% recommended drop if you are trying to lose weight.
* Recommendations are there for a reason. Your body NEEDS the calories. If you restrict your calories excessively, your body will lose weight for a short period of time, and it WAS for a short period, only two months. Thereafter, your body clings to fat, thinking it is being starved, your metabolism slows and you GAIN weight.
* It was done under extremely controlled conditions, which is not a usual "junk food eating" condition.
* Although it took account of other health indicators, this was on a short term basis and probably only associated with the actual weight loss, rather than the food he consumed. What would have happened to his blood pressure, cholesterol levels and everything else if he had continued to eat rubbish food long term?
I would like to clarify my thoughts on the matter, as I am a bonafide nutritionist too (okay, so I'm not a Professor). This is seriously irresponsible, not only to do the bloody study in the first place but more importantly to publicise it in such a way.
The article concluded with another astute comment from Professor Haub - "I am not promoting this or recommending it; it’s just an exercise in nutrition." Well, do you think the readers will really have GOT to the end of the article? No, they're off at the garage stocking up on chocolate.
Junk food is NOT GOOD FOR YOU. Now and again, as we all agree, it is nice, (sometimes necessary) but these should be few and far between. If you eat a varied, balanced diet you should not want to binge out on crap food. For most people, eating "snack food", or binging out on junk food is not done in a controlled environment. Moreover, eating junk food significantly adds to their daily calorie intake, it would NOT reduce it as it did "Dr Haub".
For most, junk food is comfort food. I do not think there is anyone in the world who has not snacked on some choccie or eaten some icecream in an emotional way.
To almost encourage (and yes, I think the title of this article almost does that) people to eat snack food by giving them the line that you can "lose weight" is ridiculous. Anyone can lose weight if they cut their calories enough, Professor Haub doesn't have to be a professor to know that.
Nuff said. I'm off to eat some icecream in protest.
Thursday, November 18, 2010
ZAR - Recipe - Seven Vegetable Salad
Ooooh, I'm really excited about this one. I'm serving this at ZarBar this week with some adjustments but will be having it for my dinner on Tuesday. This would be a good one to make ahead of time and have for lunch at work and add different protein each day - tuna, chicken, turkey etc.
Serves 4
Half a bunch asparagus
1 carrot
1 zucchini
Handful baby spinach leaves
1/2 red capsicum (pepper)
10 sugar snap peas, green beans or mange tout
1 can cannellini beans, drained and rinsed
50g soft goats cheese
Half a cup of snowpea sprouts or alfalfa sprouts
With a peeler, peel long strips off the asparagus, carrot and zucchini into a bowl, until it's all done. Thinly slice the capsicum and peas/beans and add to the bowl with the spinach and the cannellini beans. Mix with your fingers.
If you're serving straight away then dress the vegies with some olive oil and lemon juice, salt and pepper and mix again. Place onto plates, crumble the goats cheese over the plates and share the sprouts amongst them.
(GB - I tried this one this week and it's fan-bloody-tastic!!)
Serves 4
Half a bunch asparagus
1 carrot
1 zucchini
Handful baby spinach leaves
1/2 red capsicum (pepper)
10 sugar snap peas, green beans or mange tout
1 can cannellini beans, drained and rinsed
50g soft goats cheese
Half a cup of snowpea sprouts or alfalfa sprouts
With a peeler, peel long strips off the asparagus, carrot and zucchini into a bowl, until it's all done. Thinly slice the capsicum and peas/beans and add to the bowl with the spinach and the cannellini beans. Mix with your fingers.
If you're serving straight away then dress the vegies with some olive oil and lemon juice, salt and pepper and mix again. Place onto plates, crumble the goats cheese over the plates and share the sprouts amongst them.
(GB - I tried this one this week and it's fan-bloody-tastic!!)
Wednesday, November 17, 2010
GEORGIE - If your'e obese - read this.
I am sure that it isn’t correct to laugh at this headline “Fat People ‘are better at sniffing out food’” but oh how I chuckled when I read this in today’s Daily Mail. http://www.dailymail.co.uk/health/article-1329811/Fat-people-better-sniffing-food.html
It’s actually quite an interesting article – fatter people have a better sense of smell. Their sense of smell also improves when they are full which makes them eat more. Ok, so they make good foragers but like SOO many previous pieces of research that try to understand what makes people obese, I welcome the good intent, but this yet another piece of literature that basically discards the idea of self control. Yes, if you have a keener sense of smell you might be tempted to eat more. But this comes back to my Bingham Girls argument that at the moment seems to be coming out every month.
IF YOU ARE OBESE – GET THIS;
“MY name is Georgie Bingham and if I ate what I want, when I wanted, I would be morbidly obese. EVERYDAY when I get up I make careful choices about what goes into my body and how active I am, to ensure that I maintain a healthy weight, so that I not only look as good as I can, but I am healthier, a hopefully live longer and am a smaller burden on our Health Service. I CHOOSE not to be fat. I choose to fight the temptations that would make me fat and this is an integral part of being a healthy person. Some people really DON’T have to watch what they eat. Lucky them. But if you are obese and imagine that everyone who isn’t obese is like that – think again. Being fat is about a lack of self control, self esteem, or BOTH. Stop eating, get a bit more active and join the rest of us who make conscious decisions every day, many times a day NOT to be obese.”
It’s actually quite an interesting article – fatter people have a better sense of smell. Their sense of smell also improves when they are full which makes them eat more. Ok, so they make good foragers but like SOO many previous pieces of research that try to understand what makes people obese, I welcome the good intent, but this yet another piece of literature that basically discards the idea of self control. Yes, if you have a keener sense of smell you might be tempted to eat more. But this comes back to my Bingham Girls argument that at the moment seems to be coming out every month.
IF YOU ARE OBESE – GET THIS;
“MY name is Georgie Bingham and if I ate what I want, when I wanted, I would be morbidly obese. EVERYDAY when I get up I make careful choices about what goes into my body and how active I am, to ensure that I maintain a healthy weight, so that I not only look as good as I can, but I am healthier, a hopefully live longer and am a smaller burden on our Health Service. I CHOOSE not to be fat. I choose to fight the temptations that would make me fat and this is an integral part of being a healthy person. Some people really DON’T have to watch what they eat. Lucky them. But if you are obese and imagine that everyone who isn’t obese is like that – think again. Being fat is about a lack of self control, self esteem, or BOTH. Stop eating, get a bit more active and join the rest of us who make conscious decisions every day, many times a day NOT to be obese.”
Monday, November 15, 2010
ZAR - Everyday actions and decisions
I found this so interesting. In the Body and Soul section of the Sunday Telegraph (Aus) a couple of weeks ago, explaining what happens to your body when you do certain things. I love this kind of article because usually I'm doing all the right things for my body and I can give myself a pat on the back!!
Laughing - produces feel-good chemicals which provides pleasure. Smile if you don't feel like laughing. Your brain will mirror-image your emotions by copying your facial expressions.
Drinking a soft drink - this can contain high levels of caffeine and sugar which will make you feel great in the short term. Quite quickly though, you will feel thirsty again as your kidneys have to work hard to process the caffeine. You will be depleted of vitamin B6 which among other things, balance hormones. You will also become addicted to the caffeine and sugar.
Eating chocolate - because chocolate is basically fat and carbs which give and instant energy boost but must be burnt off if they are not going to be turned into body fat immediately. On the upside, nutritionists recommend a small amount of chocolate is good for you because of the cocoa. This contains antioxidants which will attach themselves to free radicals which are enemies for our bodies (they attack healthy cells and increase the risk of diseases). On a basic level, cocoa encourages the brain to release serotonin which makes us feel happy and less stressed straight away.
Running - is the best workout you can do in terms of burning your stores of carbs. Your body also produces an excess of lactic acid which can end up in your muscles which could lead to soreness post-run, so make sure you warm down.
Drinking a glass of wine - apart from relaxing you the sugar will make you feel alert. However, as we all know, once the alcohol passes through your stomach and small intestine, it gets into the bloodstream and from there, the brain. This then makes us all a bit silly!!
Eating fruit - the natural sugars are used for energy, and the vitamins and minerals are used for bodily processes. The skin is passed through the intestine unchanged, keeping your bowel regular. The high fibre and lower KJ content of fruit makes it filling, so your stomach tells your brain that it doesn't need anything further.
Smoking - Apart from the joy to a smoker of the drag of a cigarette, it is of course doing unimaginable damage to your body. The carbon monoxide robs the muscles, brain and blood of oxygen meaning your heart has to work harder. The tar coats the lungs which causes lung and throat cancer. Amazingly, smoking does not relieve stress. The relaxed feeling that smokers experience when they smoke is actually a return to the normal state that non-smokers experience all the time!!
Crying - I don't cry alot but when I do, I feel so much better and I'm sure you'll all agree. Once you've finished crying, your heart rate and breathing return to normal which is what leaves us feeling so great. The deep breathing reduces stress levels.
Kissing - increases levels of oxytocin which help people bond and lowered levels of cortisol, the stress hormone. Sharing germs also boosts the immune system (I wouldn't advise sharing too many though - yuck!)
Laughing - produces feel-good chemicals which provides pleasure. Smile if you don't feel like laughing. Your brain will mirror-image your emotions by copying your facial expressions.
Drinking a soft drink - this can contain high levels of caffeine and sugar which will make you feel great in the short term. Quite quickly though, you will feel thirsty again as your kidneys have to work hard to process the caffeine. You will be depleted of vitamin B6 which among other things, balance hormones. You will also become addicted to the caffeine and sugar.
Eating chocolate - because chocolate is basically fat and carbs which give and instant energy boost but must be burnt off if they are not going to be turned into body fat immediately. On the upside, nutritionists recommend a small amount of chocolate is good for you because of the cocoa. This contains antioxidants which will attach themselves to free radicals which are enemies for our bodies (they attack healthy cells and increase the risk of diseases). On a basic level, cocoa encourages the brain to release serotonin which makes us feel happy and less stressed straight away.
Running - is the best workout you can do in terms of burning your stores of carbs. Your body also produces an excess of lactic acid which can end up in your muscles which could lead to soreness post-run, so make sure you warm down.
Drinking a glass of wine - apart from relaxing you the sugar will make you feel alert. However, as we all know, once the alcohol passes through your stomach and small intestine, it gets into the bloodstream and from there, the brain. This then makes us all a bit silly!!
Eating fruit - the natural sugars are used for energy, and the vitamins and minerals are used for bodily processes. The skin is passed through the intestine unchanged, keeping your bowel regular. The high fibre and lower KJ content of fruit makes it filling, so your stomach tells your brain that it doesn't need anything further.
Smoking - Apart from the joy to a smoker of the drag of a cigarette, it is of course doing unimaginable damage to your body. The carbon monoxide robs the muscles, brain and blood of oxygen meaning your heart has to work harder. The tar coats the lungs which causes lung and throat cancer. Amazingly, smoking does not relieve stress. The relaxed feeling that smokers experience when they smoke is actually a return to the normal state that non-smokers experience all the time!!
Crying - I don't cry alot but when I do, I feel so much better and I'm sure you'll all agree. Once you've finished crying, your heart rate and breathing return to normal which is what leaves us feeling so great. The deep breathing reduces stress levels.
Kissing - increases levels of oxytocin which help people bond and lowered levels of cortisol, the stress hormone. Sharing germs also boosts the immune system (I wouldn't advise sharing too many though - yuck!)
Sunday, November 14, 2010
ROSIE - Improvised Training
I saw this great piece on BBC News 24 the other day about how the army have incorporated an "improvised training" section into their physical training programme, mostly for when they are out in the field and do not have access to gyms.
Basically they are talking about using pieces of equipment such as rucksacks, gerry cans, rocks, ropes and anything (heavy, I suppose!) they can get their hands on to train with in the desert environment.
This is such a great subject to advertise to the general public. There are SO many excuses that people give not to exercise and I can say without question that the most popular are:
- I don't have time to go to the gym
- The gym is too expensive
- The gym is too far
- I don't have a gym near me
Excuses ALL associated with gyms & memberships. This shows how heavily people rely on the gym to keep fit, get fit, maintain fitness, lose weight or whatever they use exercise for.
But there are SO many ways to exercise. It doesn't have to be expensive, snazzy, fashionable or anything else - exercise is exercise and that's all it boils down to. I went on an expedition to Venezuela many years ago - the best training we did was climbing stairs with a rucksack filled with sand. Wow. I got SO fit it was incredible.
Bear it mind next time you think "oh, I can't get to the gym, I'll give my exercise a miss for today/this week - whatever". Press ups, lunges, squats, the stairs, some bottles of water, a small child - anything will do.
Following on from this, I will be blogging later this week in more detail about things you can do to improvise if all else fails.
Basically they are talking about using pieces of equipment such as rucksacks, gerry cans, rocks, ropes and anything (heavy, I suppose!) they can get their hands on to train with in the desert environment.
This is such a great subject to advertise to the general public. There are SO many excuses that people give not to exercise and I can say without question that the most popular are:
- I don't have time to go to the gym
- The gym is too expensive
- The gym is too far
- I don't have a gym near me
Excuses ALL associated with gyms & memberships. This shows how heavily people rely on the gym to keep fit, get fit, maintain fitness, lose weight or whatever they use exercise for.
But there are SO many ways to exercise. It doesn't have to be expensive, snazzy, fashionable or anything else - exercise is exercise and that's all it boils down to. I went on an expedition to Venezuela many years ago - the best training we did was climbing stairs with a rucksack filled with sand. Wow. I got SO fit it was incredible.
Bear it mind next time you think "oh, I can't get to the gym, I'll give my exercise a miss for today/this week - whatever". Press ups, lunges, squats, the stairs, some bottles of water, a small child - anything will do.
Following on from this, I will be blogging later this week in more detail about things you can do to improvise if all else fails.
Friday, November 12, 2010
ZAR - Recipe - Grilled fish with cajun wedges
I love eating healthy and living a healthy lifestyle but I get SO bored of being good!! I am at the stage now with the balance I have achieved that I can have a treat now and again. This is a way of having fish and chips without the deep frying.
For 1 person
1 fillet of white fish
1 potato or sweet potato - no more than 150g
Cajun spice
Preheat the oven to 180 degrees. Cut the potato in half lengthwise and then each half in half lengthwise. Finally each quarter in half again to give you 8 wedges. If you're using sweet potato then you may need to cut in half around it's waist before you cut it into wedges - don't eat the whole thing if it's too big - not the point.
Lay the wedges on a baking tray and spray with olive oil. Sprinkle on some Cajun spice, not too much. Put into the oven and bake for 20 mins.
Place the fish on some oiled foil on the grill tray and season with salt and pepper.
When the wedges are cooked, turn the grill on to hot and grill the fish for about 10 minutes depending on the thickness of the fish. The wedges will keep warm enough under the grill tray while the fish is cooking.
Serve with peas.
For 1 person
1 fillet of white fish
1 potato or sweet potato - no more than 150g
Cajun spice
Preheat the oven to 180 degrees. Cut the potato in half lengthwise and then each half in half lengthwise. Finally each quarter in half again to give you 8 wedges. If you're using sweet potato then you may need to cut in half around it's waist before you cut it into wedges - don't eat the whole thing if it's too big - not the point.
Lay the wedges on a baking tray and spray with olive oil. Sprinkle on some Cajun spice, not too much. Put into the oven and bake for 20 mins.
Place the fish on some oiled foil on the grill tray and season with salt and pepper.
When the wedges are cooked, turn the grill on to hot and grill the fish for about 10 minutes depending on the thickness of the fish. The wedges will keep warm enough under the grill tray while the fish is cooking.
Serve with peas.
Thursday, November 11, 2010
GEORGIE - Detox fall out!!
So after virtually starving myself on a low calorie juice detox - against the advice of many of you by the way - I will admit that I did actuall feel fantastic. I was careful last weekend to eat carefully and despite going to a wedding where I drank too much Schnapps (and was sick) it was great to be back in the gym, to have awesome energy levels and to have a mega slim waistline too!! For all the bad the detox did it did teach me that in future I can cut out caffeine, wheat and dairy, I can get the same feel good effect, without the starvation!!
What next? Well then, as predicted by many of you - the fallout. My poor body has fallen to peices!! Most importantly, the cold I have been staving on for WEEKS (that Rosie and Jack tried to give me) finally hit full blast yesterday. It might be coincidence, but when you aren't eating a balanced diet (i.e. when you eat just green muck and fruit juice) your immune system sometimes takes a hit. It been documented before but I guess that I, being someone who almost always cheats colds and illnesses when everyone else is going down - I thought I was too invincible for that!! Great!! I am at crappy cold rock bottom, armed with vix, Benylin, strepsils, the LOT!! I have also had my first spot break out in about 6 months. This also might be a coincidence but it all seems a little bit too convenient in timing for me.
Fundamentally, what disappoints me about my experience is that I naively thought that detox meant a way to have a good clearout of your system. It does. But I don't think that a clearout should involve near starvation and the intake of green gunk to the point where I will NEVER EVER drink a vegetable juice again!! I can't even look at one!!
I hope that if any of you decide to detox in the future you will follow my advice that follows!
1 Don't starve yourself - sure cut down your calories but no nutritionist would ever ensorse cutting down to unhealthy levels (like I was on - about 600 calories a day)
2 Cut out all sweet fruit - stick to berries only. It's important your body has a break from processed and sweet food so try and keep fruit consumption to a minimum, especially those very acidic orange and grapefruit juices.
3 Cut out dairy, wheat, red meet and caffeine. Eliminating these four is certainly enough to give you a massive health boost. The caffeine starve will give you the WORST headache for 2 days but find something you can replace that hot cup of tea/coffee with (I like a segment of lemon or just plain boiling hot water) and you won't miss it too much.
4 Keep in mind the foods you need for vitamins and minerals - I am sure that is the reason I am sick this week - I had no iron, not enough vitamins and no protein in my diet for nearly a week and that just can't be good for you!
5 Stick to it! I am glad I did, just choose a length of time - 3 or 5 days is enough and stick to it come hell or high water.
Good luck and remember - don't go extreme!! ( Just a little lesson I have learnt - again!!)
What next? Well then, as predicted by many of you - the fallout. My poor body has fallen to peices!! Most importantly, the cold I have been staving on for WEEKS (that Rosie and Jack tried to give me) finally hit full blast yesterday. It might be coincidence, but when you aren't eating a balanced diet (i.e. when you eat just green muck and fruit juice) your immune system sometimes takes a hit. It been documented before but I guess that I, being someone who almost always cheats colds and illnesses when everyone else is going down - I thought I was too invincible for that!! Great!! I am at crappy cold rock bottom, armed with vix, Benylin, strepsils, the LOT!! I have also had my first spot break out in about 6 months. This also might be a coincidence but it all seems a little bit too convenient in timing for me.
Fundamentally, what disappoints me about my experience is that I naively thought that detox meant a way to have a good clearout of your system. It does. But I don't think that a clearout should involve near starvation and the intake of green gunk to the point where I will NEVER EVER drink a vegetable juice again!! I can't even look at one!!
I hope that if any of you decide to detox in the future you will follow my advice that follows!
1 Don't starve yourself - sure cut down your calories but no nutritionist would ever ensorse cutting down to unhealthy levels (like I was on - about 600 calories a day)
2 Cut out all sweet fruit - stick to berries only. It's important your body has a break from processed and sweet food so try and keep fruit consumption to a minimum, especially those very acidic orange and grapefruit juices.
3 Cut out dairy, wheat, red meet and caffeine. Eliminating these four is certainly enough to give you a massive health boost. The caffeine starve will give you the WORST headache for 2 days but find something you can replace that hot cup of tea/coffee with (I like a segment of lemon or just plain boiling hot water) and you won't miss it too much.
4 Keep in mind the foods you need for vitamins and minerals - I am sure that is the reason I am sick this week - I had no iron, not enough vitamins and no protein in my diet for nearly a week and that just can't be good for you!
5 Stick to it! I am glad I did, just choose a length of time - 3 or 5 days is enough and stick to it come hell or high water.
Good luck and remember - don't go extreme!! ( Just a little lesson I have learnt - again!!)
Tuesday, November 9, 2010
ZAR - 4 little tips to avoid over eating
On the weight loss journey, I've found that being aware of food has been really important. Let me explain - a variety of food diaries, menu plans, organisation, cooking in advance, having healthy snacks on hand etc. Further to this I came across 4 ways you can stop yourself from overeating.
Put any food that you eat onto a plate. This stops you from mindlessly eating a bag of chips or eating takeaway straight from the container. Better still, always try to eat your meals sitting at a table. This makes an event of eating and trains us to eat mindfully not mindlessly as we all do from time to time.
Eating regularly. By this I don't just mean eating 3 square meals a day, but eating every 2-3 hours. Therefore, eat breakfast, lunch and dinner with 3 snacks in between. Plan these and make a meal of them, measure them out at home to take to work with you to avoid eating the whole pack (guilty as charged!!). Examples - 1 cup fruit with 50g yoghurt, 10 almonds, crispbread with cottage cheese, apple and strawberries, protein shake, celery and hummus. It is known that eating regularly speeds up your metabolism which in turn burns energy.
Never eat until you feel full. Alternatively, eat until you are comfortable and could eat more. In 20 minutes you will feel full and content. If you constantly eat until you are full, you are overeating and will consequently put on weight.
Question why you're eating. If it's a meal or snack which is planned then fine, but if it's chocolate late at night or at 3 in the afternoon - are you hungry, or tired, or lonely? Eventually your brain will link that feeling to chocolate and expect it. Emotional eating is a huge part of many people gaining weight and if you can control this and ask yourself why you are eating this item and stop yourself doing so - you will hold the power in your hand!!
Put any food that you eat onto a plate. This stops you from mindlessly eating a bag of chips or eating takeaway straight from the container. Better still, always try to eat your meals sitting at a table. This makes an event of eating and trains us to eat mindfully not mindlessly as we all do from time to time.
Eating regularly. By this I don't just mean eating 3 square meals a day, but eating every 2-3 hours. Therefore, eat breakfast, lunch and dinner with 3 snacks in between. Plan these and make a meal of them, measure them out at home to take to work with you to avoid eating the whole pack (guilty as charged!!). Examples - 1 cup fruit with 50g yoghurt, 10 almonds, crispbread with cottage cheese, apple and strawberries, protein shake, celery and hummus. It is known that eating regularly speeds up your metabolism which in turn burns energy.
Never eat until you feel full. Alternatively, eat until you are comfortable and could eat more. In 20 minutes you will feel full and content. If you constantly eat until you are full, you are overeating and will consequently put on weight.
Question why you're eating. If it's a meal or snack which is planned then fine, but if it's chocolate late at night or at 3 in the afternoon - are you hungry, or tired, or lonely? Eventually your brain will link that feeling to chocolate and expect it. Emotional eating is a huge part of many people gaining weight and if you can control this and ask yourself why you are eating this item and stop yourself doing so - you will hold the power in your hand!!
Monday, November 8, 2010
ROSIE - Very Proud Sis!!
I hope I'm not stealing her thunder here, I am sure Zar will blog about her activities at the weekend in the coming week. I just thought I would sneak in a quick one about "challenging yourself".
My sister Zar is a superstar. That's fairly common knowledge to all that know her. However, I skyped her this morning - her Sunday evening, to chat about her weekend. Zar had just completed a NINETY KILOMETRE BIKE RACE in under 4 hours. Wow. No mean feat for anybody. But...
I'm sure Zar won't mind me saying this but 10 years ago she was possibly the laziest person I knew in terms of exercise. She worked bloody hard but the rest of the time had no motivation to do ANYTHING except watch TV and snack on naughties. I would say the most active part of her day was walking to the local shop to stock up on choccies etc. Sorry Zar, as I said, I hope you don't mind me saying that - I'm sure many of the people who know you now will be really surprised to know that.
Speaking to her this morning, I had tears in my eyes. She was so enthusiastic, excited, proud of her efforts and loving herself. And that was what it was all about to me. She has turned into someone who loves exercise for what it is and what it does to her. She is a changed person - she's still superstar crazy Zar - but with so much more pizzazz in her life and so much more self worth, determination and pride in what she does.
I don't say it enough as I don't see her enough - but Moo, you make me very proud. Well done for not only what you've done with the bike ride but for what you've done to your body. You are no doubt physically younger and healthier than you were 10 years ago and only you have done that!
To everyone else reading this - if you find yourself somewhere you don't want to be, take inspiration from Zar. Even if you are in denial, feeling like you can't possibly change your life, well, you can. Zar did!!!
My sister Zar is a superstar. That's fairly common knowledge to all that know her. However, I skyped her this morning - her Sunday evening, to chat about her weekend. Zar had just completed a NINETY KILOMETRE BIKE RACE in under 4 hours. Wow. No mean feat for anybody. But...
I'm sure Zar won't mind me saying this but 10 years ago she was possibly the laziest person I knew in terms of exercise. She worked bloody hard but the rest of the time had no motivation to do ANYTHING except watch TV and snack on naughties. I would say the most active part of her day was walking to the local shop to stock up on choccies etc. Sorry Zar, as I said, I hope you don't mind me saying that - I'm sure many of the people who know you now will be really surprised to know that.
Speaking to her this morning, I had tears in my eyes. She was so enthusiastic, excited, proud of her efforts and loving herself. And that was what it was all about to me. She has turned into someone who loves exercise for what it is and what it does to her. She is a changed person - she's still superstar crazy Zar - but with so much more pizzazz in her life and so much more self worth, determination and pride in what she does.
I don't say it enough as I don't see her enough - but Moo, you make me very proud. Well done for not only what you've done with the bike ride but for what you've done to your body. You are no doubt physically younger and healthier than you were 10 years ago and only you have done that!
To everyone else reading this - if you find yourself somewhere you don't want to be, take inspiration from Zar. Even if you are in denial, feeling like you can't possibly change your life, well, you can. Zar did!!!
Sunday, November 7, 2010
DETOX - The results!!
I have been on a 5 day juice 'cleanse'. A detox that consists of 2x colonic irrigations, a lymphatic drainage massage and body wrap, and 5 pressed juices a day (4x vegetable and 1 fruit).
That was a week I will never repeat. If I ever see another vegetable juice again it will be too soon. It turns out that the first 2 days you are given the 'nice' juices... the ones that are apple and cucumber based, but the second batch had so much parsley, carrot and celery in I couldn't actually stomach them AT ALL by Friday.
By Wedesday (day 3 of 5) I woke up feeling MAGICAL. The caffeine headache was completely gone - and my skin looked fantastic. Problem was that every day I was brilliant in the morning and from HELL by bedtime. I got hungrier and hungrier the more the day went on and went to bed every night sick with hunger. Believe me when I say people - this is nothing more then a crash diet by a healthier name.
By Thursday I was eating even less as I couldn't stomach the vegetable juices and was supplimenting some of the juice for plain cooked beetroot. It was miserable. On Friday, I was due a personal training session so I ate 3 juices for breakfast and by mid afternoon I declared it detox OVER in order to get my life back after nearly passing out in the gym twice.
So, a lesson learned is that detox is good for very few things, and bad for a lot. I wanted to feel cleansed - instead I got starved. I don't want to drop half a stone in 5 days as we all know that it will go STRAIGHT back on again.
The PROS
Taking a break from Wheat, dairy and caffeine is a brilliant thing to do. I was less snotty, slept better, and I didn't miss the caffeine after a few days. I was better hydrated then I have been for a while and that side of the cleanse was brilliant.
I fitted into a very tight dress for a friends wedding this weekend. ( I couldn't eat but it looked awesome).
I learnt a valueable lesson NEVER to do this again.
Er - that is it.
The CONS
This is an extreme form of dieting. It's dressed up as something healthy but it isn't good for you, nor (I believe) will it help my weight long term. This is starvation. And it can't be good for you. If you want to 'cleanse' as they call it, cut out the wheat, dairy, processed food and caffeine but make sure you still eat a REASONABLE amount of calories to ensure this isn't a crash diet. Much healthier - you will still drop weight but just not in this unhealthy way. This is the kind of bullshit that people like me spend money on only to discover that the £3 moisturiser is just as good as the £240 one. I now at least have an idea of HOW to cleanse but I went about it the wrong way. I was the most miserable person ever!!
Have a good week one and all!!
That was a week I will never repeat. If I ever see another vegetable juice again it will be too soon. It turns out that the first 2 days you are given the 'nice' juices... the ones that are apple and cucumber based, but the second batch had so much parsley, carrot and celery in I couldn't actually stomach them AT ALL by Friday.
By Wedesday (day 3 of 5) I woke up feeling MAGICAL. The caffeine headache was completely gone - and my skin looked fantastic. Problem was that every day I was brilliant in the morning and from HELL by bedtime. I got hungrier and hungrier the more the day went on and went to bed every night sick with hunger. Believe me when I say people - this is nothing more then a crash diet by a healthier name.
By Thursday I was eating even less as I couldn't stomach the vegetable juices and was supplimenting some of the juice for plain cooked beetroot. It was miserable. On Friday, I was due a personal training session so I ate 3 juices for breakfast and by mid afternoon I declared it detox OVER in order to get my life back after nearly passing out in the gym twice.
So, a lesson learned is that detox is good for very few things, and bad for a lot. I wanted to feel cleansed - instead I got starved. I don't want to drop half a stone in 5 days as we all know that it will go STRAIGHT back on again.
The PROS
Taking a break from Wheat, dairy and caffeine is a brilliant thing to do. I was less snotty, slept better, and I didn't miss the caffeine after a few days. I was better hydrated then I have been for a while and that side of the cleanse was brilliant.
I fitted into a very tight dress for a friends wedding this weekend. ( I couldn't eat but it looked awesome).
I learnt a valueable lesson NEVER to do this again.
Er - that is it.
The CONS
This is an extreme form of dieting. It's dressed up as something healthy but it isn't good for you, nor (I believe) will it help my weight long term. This is starvation. And it can't be good for you. If you want to 'cleanse' as they call it, cut out the wheat, dairy, processed food and caffeine but make sure you still eat a REASONABLE amount of calories to ensure this isn't a crash diet. Much healthier - you will still drop weight but just not in this unhealthy way. This is the kind of bullshit that people like me spend money on only to discover that the £3 moisturiser is just as good as the £240 one. I now at least have an idea of HOW to cleanse but I went about it the wrong way. I was the most miserable person ever!!
Have a good week one and all!!
Thursday, November 4, 2010
ZAR - Recipe - Grilled Spatchcock!
I was scratching my head for a recipe this week. Usually I try and get ahead of the game (anal control freak) and try a new recipe each week so I have something to bring you. I have been really lucky to get away this weekend to a beautiful house owned by a family friend. The deal I made was that I was going to do the cooking - YAY!
I saw these spatchcock in the fridge section of the deli and pounced upon one. It's such a great different way to cook the bird. Really easy too. It's not so much a recipe strictly speaking but more of an idea for you. This is how I cooked it.
Serves 2
1 large spatchcock (750g) or 2 smaller ones
olive oil
2 garlic cloves
handful of thyme sprigs
salt and pepper
2 lemon quarters
Take a pair of poultry shears and cut through the birds along the breastbone, through the arse and along the base so that you have 2 halves both with a leg and breast on them. You will find this hard without poultry shears although it can be done with a large sharp knife on a board but please be careful.
Combine the olive oil, garlic cloves (grated or chopped), salt and pepper and thyme leaves, picked off the stems.
Put the spatchcock in a dish and pour the marinade on to coat. Cover and refrigerate until ready to cook. Try to do this a couple of hours before.
Preheat the BBQ. When hot, put the bird skin side down onto the grill and close the lid. Leave for at least 10 mins and then turn and cook for another 10 mins. At this point I would turn the BBQ down to low and give them another 5 mins on the skin side. You will have to judge according to the heat of your BBQ. You need it hot enough to crisp up the outside but not so hot that the outside is burnt and the inside is raw. If any doubt, pop them in the oven for 5-10 mins.
Serve straight away, squeezing lemon juice over them.
This is best done on the BBQ but you could easily do it in the oven, roasting for about 20 mins. You could roast some vegies at the same time. A great dinner if you have people coming over or just for something a little more special.
I saw these spatchcock in the fridge section of the deli and pounced upon one. It's such a great different way to cook the bird. Really easy too. It's not so much a recipe strictly speaking but more of an idea for you. This is how I cooked it.
Serves 2
1 large spatchcock (750g) or 2 smaller ones
olive oil
2 garlic cloves
handful of thyme sprigs
salt and pepper
2 lemon quarters
Take a pair of poultry shears and cut through the birds along the breastbone, through the arse and along the base so that you have 2 halves both with a leg and breast on them. You will find this hard without poultry shears although it can be done with a large sharp knife on a board but please be careful.
Combine the olive oil, garlic cloves (grated or chopped), salt and pepper and thyme leaves, picked off the stems.
Put the spatchcock in a dish and pour the marinade on to coat. Cover and refrigerate until ready to cook. Try to do this a couple of hours before.
Preheat the BBQ. When hot, put the bird skin side down onto the grill and close the lid. Leave for at least 10 mins and then turn and cook for another 10 mins. At this point I would turn the BBQ down to low and give them another 5 mins on the skin side. You will have to judge according to the heat of your BBQ. You need it hot enough to crisp up the outside but not so hot that the outside is burnt and the inside is raw. If any doubt, pop them in the oven for 5-10 mins.
Serve straight away, squeezing lemon juice over them.
This is best done on the BBQ but you could easily do it in the oven, roasting for about 20 mins. You could roast some vegies at the same time. A great dinner if you have people coming over or just for something a little more special.
Wednesday, November 3, 2010
ROSIE - Avoiding those winter pounds
Ugh, I think those crazy people who actually claim to "enjoy" winter are few and far between. I’m not sure about you, but I always gain a few extra pounds in the next few months. According to the British Nutrition Foundation, most of us gain between 1 and 5 lbs in winter! The bad news is that it actually tends to stick around, leading to long term weight gain. Luckily, this year I have an excuse but if you’re like me and usually gain a little “winter warmth” the natural way, follow these tips below to avoid that padding.
Lightening up
Natural light triggers messages to a part of the brain called the hypothalamus which controls sleep, mood and appetite. As nights pull in, the decline in daylight hours can have a double whammy effect on your weight by increasing your appetite on the one hand and decreasing your inclination to exercise. Making the effort to get outdoors for at least 30 minutes in the middle of the day can really help to combat this, so keep your trainers handy and take a 30-minute brisk lunchtime stroll as often as possible.
Keep a food diary
According to one of the largest and longest running weight loss trials ever conducted, keeping a food diary will not only prevent you from gaining weight this winter, it can help you lose weight too. The study found that the more people record their food intake the more weight they lose, so keep a notebook handy and jot down what you eat, the amount and the timings of your meals. Then, after a few days, look back over the information you’ve recorded, I can guarantee you’ll notice some areas for improvement.
Tea off
Swapping your daily winter warming latte or hot chocolate for a cup of instant coffee or tea can save between 150 and 500 calories a day. Over the three-month winter period, that’s a saving of up to 42,000 calories - equivalent to 12 pounds of body fat!
Stay healthy
There’s nothing like an illness to wipe out your workout, bring activity levels to a standstill and turn your healthy eating habits on their head - all of which can lead to excess weight gain. Eat well, sleep well, keep warm and look after yourself to keep colds and flu at bay – see, I really am preaching this one big time!
'Carb’ your cravings
There is strong evidence to link winter weight gain with increased cravings for comforting carbs such as bangers and mash and sticky toffee pudding (some personal favourites!). It’s thought that this is because carbohydrates help to stimulate the production of serotonin - a brain chemical responsible for regulating mood and appetite that naturally decreases during the winter months. The problem is, many high-carb foods tend to be high in fat too so try to avoid the cakes, chips, chocolate, biscuits and butter-laden bread and potatoes and opt instead for smaller portions of healthier, lower calorie, lower GI alternatives such as wholegrain breads and cereals, beans, pulses, fruits and vegetables. Booooring. But so true.
Drink up
Extra layers of clothing, warm offices and centrally heated homes can lead to dehydration. Studies show that even small losses in fluids can lead to tiredness and lethargy which in turn can result in excess weight gain, as when tired we feel less inclined to exercise. Research also shows that thirst is often confused with hunger so being dehydrated could actually cause you to eat more too. To avoid that happening drink at least eight glasses of water a day or for a more appealing winter warming drink try herbal and weak teas or hot water with lemon.
Sip on soup
According to a study done in the States, eating a small bowl of warming winter soup before your main meal can save you up to 700 calories a week. That’s because those who ate soup before lunch consumed 100 fewer calories at that meal--and they didn't make up for those calories by eating more later.
Go to bed
Those of us who sleep five or less hours per night are 32% more likely to gain weight and 15% more likely to become obese than those who sleep for 7 or more hours per night. Now personally I NEVER need an excuse to have a kip, so this is music to my ears. Apparently it’s because lack of sleep may slow metabolism or decrease the calories burned by spontaneous activities such as fidgeting. So, on that note…. I’m off to bed. I need no encouragement!
Lightening up
Natural light triggers messages to a part of the brain called the hypothalamus which controls sleep, mood and appetite. As nights pull in, the decline in daylight hours can have a double whammy effect on your weight by increasing your appetite on the one hand and decreasing your inclination to exercise. Making the effort to get outdoors for at least 30 minutes in the middle of the day can really help to combat this, so keep your trainers handy and take a 30-minute brisk lunchtime stroll as often as possible.
Keep a food diary
According to one of the largest and longest running weight loss trials ever conducted, keeping a food diary will not only prevent you from gaining weight this winter, it can help you lose weight too. The study found that the more people record their food intake the more weight they lose, so keep a notebook handy and jot down what you eat, the amount and the timings of your meals. Then, after a few days, look back over the information you’ve recorded, I can guarantee you’ll notice some areas for improvement.
Tea off
Swapping your daily winter warming latte or hot chocolate for a cup of instant coffee or tea can save between 150 and 500 calories a day. Over the three-month winter period, that’s a saving of up to 42,000 calories - equivalent to 12 pounds of body fat!
Stay healthy
There’s nothing like an illness to wipe out your workout, bring activity levels to a standstill and turn your healthy eating habits on their head - all of which can lead to excess weight gain. Eat well, sleep well, keep warm and look after yourself to keep colds and flu at bay – see, I really am preaching this one big time!
'Carb’ your cravings
There is strong evidence to link winter weight gain with increased cravings for comforting carbs such as bangers and mash and sticky toffee pudding (some personal favourites!). It’s thought that this is because carbohydrates help to stimulate the production of serotonin - a brain chemical responsible for regulating mood and appetite that naturally decreases during the winter months. The problem is, many high-carb foods tend to be high in fat too so try to avoid the cakes, chips, chocolate, biscuits and butter-laden bread and potatoes and opt instead for smaller portions of healthier, lower calorie, lower GI alternatives such as wholegrain breads and cereals, beans, pulses, fruits and vegetables. Booooring. But so true.
Drink up
Extra layers of clothing, warm offices and centrally heated homes can lead to dehydration. Studies show that even small losses in fluids can lead to tiredness and lethargy which in turn can result in excess weight gain, as when tired we feel less inclined to exercise. Research also shows that thirst is often confused with hunger so being dehydrated could actually cause you to eat more too. To avoid that happening drink at least eight glasses of water a day or for a more appealing winter warming drink try herbal and weak teas or hot water with lemon.
Sip on soup
According to a study done in the States, eating a small bowl of warming winter soup before your main meal can save you up to 700 calories a week. That’s because those who ate soup before lunch consumed 100 fewer calories at that meal--and they didn't make up for those calories by eating more later.
Go to bed
Those of us who sleep five or less hours per night are 32% more likely to gain weight and 15% more likely to become obese than those who sleep for 7 or more hours per night. Now personally I NEVER need an excuse to have a kip, so this is music to my ears. Apparently it’s because lack of sleep may slow metabolism or decrease the calories burned by spontaneous activities such as fidgeting. So, on that note…. I’m off to bed. I need no encouragement!
Tuesday, November 2, 2010
Georgie 5 DETOX DIARY - Days 1 and 2
Ok so here we go with a 5 day detox programme. It's serious stuff this and I have to commit to it (so says the lady who organises it.)
So, this programme starts with a colonic irrigation. I love them. I don't have them very often, maybe once or twice a year but they really help with my weight, my digestion and give you a general feeling of good health. At the same time I pick up my juices. 5 a day, 4 veggy and 1 fruit per day. And a little pot of what can only be described as green sawdust. Eugh.
It's an alarmingly little amount of sustenance and I start to sweat when I realise how few calories I am supposed to be living on.
The juices are yummy actually - hints of cucumber, apple, celery, mint, lots of flavour and I feel quite contented by them.
Fast forward 14 hours to my final juice of the day and I have a TERRIBLE headache and am STARVING! This is torture!! Before we went to air with our last show of the night I got so lightheaded I thought I was going to faint which is when I realised - people who work, who burn calories, who actually have something better to do DON'T detox. Not like this anyway - I can't even climb the stairs to my apartment without getting so out of breath through shortness of calories!! WHOS IDEA WAS THIS??
I fall into bed in a dazed and hungry state, but when I woke up on day 2 - gosh I felt better. I spoke to the lady who designed this programme and she said it IS tough but it's worth having no caffeine, no dairy, wheat or processed foods just for a few days.
Fine. So I start day 2 with renewed optimism. I don't find the lack of a cup of tea in the morning a problem - I don't find anything a problem really until we get to after 8pm. Here I am sitting writing this and conscious that I am burning, possibly wasting calories typing. Calories I need to keep me alive! ha ha!! This is miserable!! By the evening, I am starving hungry, but it is the headache that is killing me. I have drunk 2 cups of peppermint tea, 3 cups of lemon and fresh ginger and a litre of water today but I feel like I have sun stroke! I am so lightheaded that I can't turn my head around too fast without getting dizzy. I KID YOU NOT!!
Why am I doing this? That's right - for your amusement and my waistline and general wellbeing. God wish me luck on getting through the next 3 days I will come back to you.
G x
So, this programme starts with a colonic irrigation. I love them. I don't have them very often, maybe once or twice a year but they really help with my weight, my digestion and give you a general feeling of good health. At the same time I pick up my juices. 5 a day, 4 veggy and 1 fruit per day. And a little pot of what can only be described as green sawdust. Eugh.
It's an alarmingly little amount of sustenance and I start to sweat when I realise how few calories I am supposed to be living on.
The juices are yummy actually - hints of cucumber, apple, celery, mint, lots of flavour and I feel quite contented by them.
Fast forward 14 hours to my final juice of the day and I have a TERRIBLE headache and am STARVING! This is torture!! Before we went to air with our last show of the night I got so lightheaded I thought I was going to faint which is when I realised - people who work, who burn calories, who actually have something better to do DON'T detox. Not like this anyway - I can't even climb the stairs to my apartment without getting so out of breath through shortness of calories!! WHOS IDEA WAS THIS??
I fall into bed in a dazed and hungry state, but when I woke up on day 2 - gosh I felt better. I spoke to the lady who designed this programme and she said it IS tough but it's worth having no caffeine, no dairy, wheat or processed foods just for a few days.
Fine. So I start day 2 with renewed optimism. I don't find the lack of a cup of tea in the morning a problem - I don't find anything a problem really until we get to after 8pm. Here I am sitting writing this and conscious that I am burning, possibly wasting calories typing. Calories I need to keep me alive! ha ha!! This is miserable!! By the evening, I am starving hungry, but it is the headache that is killing me. I have drunk 2 cups of peppermint tea, 3 cups of lemon and fresh ginger and a litre of water today but I feel like I have sun stroke! I am so lightheaded that I can't turn my head around too fast without getting dizzy. I KID YOU NOT!!
Why am I doing this? That's right - for your amusement and my waistline and general wellbeing. God wish me luck on getting through the next 3 days I will come back to you.
G x
Monday, November 1, 2010
ZAR - Cho...Cho...Cholesterol
Nowadays I could describe myself as a perfect specimen of health. I eat a healthy diet, I exercise frequently, I sleep enough, don't drink too much blah, blah, blah. I'm lucky enough to have a really wonderful doctor. I've seen her a few times recently because there's a few things in my blood that have caught her attention. I'm not sure that the average doctor would worry about it but she is a superdoc.
On a visit last week she revealed to me that my cholesterol was higher than it had been. I was taken aback. Not me. With my healthy lifestyle. At 36. She did explain to me that while it wasn't in the dangerous range, it was at the top of the acceptable range. Knowing how much I pride myself on my health, she knew I wouldn't let it lie.
We went through my diet which she was quite happy with although she advised me to eat cheese in moderation as well as peanut butter which is my junk food of choice at the moment because I am avoiding sugar. I HAVE TO BE BAD SOMETIMES!! It really won't be hard to bring it down. Just a less saturated fat will do the trick. Eating low fat dairy which I do mostly (but I admit I am a sucker for cheese and Greek yoghurt), lean protein (cutting the fat off) and no chicken skin (boring).
She also recommended that I start using psyllium husk, just a spoon on my cereal in the morning. It has been shown to help reduce cholesterol while eating a low fat diet. There are other benefits for individuals who have problems with their guts but I won't worry about going into that now - you understand!!
It made me realise that while I know how lucky I am to have such a GREAT doctor who really cares, I'm glad that I can do something about this now and then take care of it for the rest of my life so that when it could become a real issue, I have it under control. It also made me so happy that I don't get sick that often because going to the doctor all the time is such a pain!!
On a visit last week she revealed to me that my cholesterol was higher than it had been. I was taken aback. Not me. With my healthy lifestyle. At 36. She did explain to me that while it wasn't in the dangerous range, it was at the top of the acceptable range. Knowing how much I pride myself on my health, she knew I wouldn't let it lie.
We went through my diet which she was quite happy with although she advised me to eat cheese in moderation as well as peanut butter which is my junk food of choice at the moment because I am avoiding sugar. I HAVE TO BE BAD SOMETIMES!! It really won't be hard to bring it down. Just a less saturated fat will do the trick. Eating low fat dairy which I do mostly (but I admit I am a sucker for cheese and Greek yoghurt), lean protein (cutting the fat off) and no chicken skin (boring).
She also recommended that I start using psyllium husk, just a spoon on my cereal in the morning. It has been shown to help reduce cholesterol while eating a low fat diet. There are other benefits for individuals who have problems with their guts but I won't worry about going into that now - you understand!!
It made me realise that while I know how lucky I am to have such a GREAT doctor who really cares, I'm glad that I can do something about this now and then take care of it for the rest of my life so that when it could become a real issue, I have it under control. It also made me so happy that I don't get sick that often because going to the doctor all the time is such a pain!!
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