BREAKFAST: porridge with soya milk and dates and dried apricots
LUNCH: Sue’s homemade Mackerel pate and oatcakes, orange
DINNER: Vegetable soup and rice cakes, pear
SNACKS: Handful of walnuts and brazils
EXERCISE: 1 hour yoga, 30 minutes circuit training
A really busy day for me today but in a good way. I was busy working mainly, squeezing in a circuit training session at lunchtime. This did put paid to me sitting down and having a proper lunch as a client arrived just as I was going to tuck in to my mackerel pate!! But...I did eat it in the end at 4.30pm ....I know, not the best time for ‘lunch’ but sometimes you just can’t help these things. And boy was it worth waiting for!!! It was AMAZING! Every bit as tasty, in fact more so because it was more lemony which I loved, but so good for you without all the added cream that is in shop bought ones. I really loved it Sue, thank you so much, and I can’t wait to make my own!
I was proud of myself this evening because, although I did end up eating my soup really late I was not tempted to reach for an unhealthy food option instead. Dare I admit that in the past I’ve often just scoffed a couple of packets of crisps, some biscuits and cake and maybe a sandwich after I get in from my class – really horrendous when I think of it now so I do think my brain is definitely tuning in to choosing healthier options more automatically. Exactly what I wanted to achieve!
My yoga class was great, really calming and there was a fantastic visualisation at the end which is very topical for me right now....it ended with an affirmation which went something like this...
‘I am my thoughts, I am my feelings, I am my actions, I am my mind. I am.’
I really feel that is where I am getting to now, I am becoming more mindful about being healthy, I am feeling more so every day and I am in control. Wonderful stuff!!!
I was thrilled today to have lost another 2 ½ lbs! If I can maintain this slow and steady weight loss then think what I will achieve after a month...and two months? I don’t mind if I don’t lose so much next time, the main thing is...the scales are going in the right direction and each week closer to where I want to be.
I can’t believe how great I have been feeling in the afternoons. Another day today without all the tiredness and sluggishness I so often suffer from. I’m almost certain it’s omitting wheat from my diet that’s making the difference. When we can bring it back in I think I will only have it at tea time if at all.
Looking forward to another challenging day tomorrow. I’m on a course this weekend complete with compulsory biscuits. I’m well known for being the first to tuck in so it will be quite a change for me. Wish me luck, though I’m determined to get through it and I know I am going to feel wonderful when I can say that I have gone the whole day resisting temptation!
Pear….
BREAKFAST: 2 slices bacon, 1 egg in a sandwich with wheatfree bread
LUNCH: 4 rice cakes with Sue’s Mackeral Pate
DINNER: Steak, Jacket Potato and salad
SNACKS: Banana
EXERCISE: 30 circuit training, 60 min dog walk
I’ve had a really good day today, got up bright and breezy, had breakfast and set off to work for 3 hours before popping to Sue’s for our Gym Session. Not only did she put us through our paces, luckily for only 30 mins this time, but she sat down with both Apple and I and talked through our feelings and where we see ourselves in the future. It was quite compelling and what I did learn most importantly that we are on a journey that is going to take us into our future and at certain stages there are going to be challenges and situations where we come off this journey, i.e. Birthdays, Celebrations, Holidays etc, but that we get back on track and continue into our future, my future being slim, healthy and happy. I think that getting back on track is the most important thing to me as in the past when I’ve been on a diet, if I have a bad day, then I think oh well, may as well have another binge as its not going to make any difference now and never get ‘back on track’! I know now that if I choose to indulge myself with a piece of cake or a glass of wine, that the next day I can be focused and positive and continue with my healthy eating. I hope this makes sense to you all?
Sue also said that if we prepare ourselves for occasions, say going out for a meal, we make the right choices, which is so true, both Apple and I when going out with friends had already decided what choices we were going to make in our heads, and therefore made it so easy. I chose to drive as well so there wasn’t the temptation to have a glass of wine.
I had a challenge tonight when I was talking to a friend, I was saying I was cooking steak with Jacket Pot and salad and she said funny she was too, so why didn’t we bring our steaks over and join them. Great, as we love their company, so steak and salad in hand we went over to their house and had a great evening. I was so proud of myself, as wine is flowing there and funnily enough your glass never seems to be empty! But when asked what would I like to drink, I said ‘tonic water please’!! They also had peppercorn sauce and sour cream which I turned down. At the end of the meal she got the chocolate box down and got out a chocolate orange, which they all ploughed through and I didn’t touch one slice!
I never thought when starting this eating plan I would have so much will power, or is it just that now I choose not to have it?
Me….
BREAKFAST: porridge, berries, yoghurt, seeds
LUNCH: homemade smoked mackerel pate, rice cakes, avocado tomato
DINNER: Chunky Chicken, vegetable and rice soup with chilli and coriander
SNACKS: banana, grapes, ½ juce master bar
EXERCISE: 45 mins walk, 30 mins workout.
Some healthy snack bars arrived today that I ordered from Juicemaster.com arrived today. One box was the Nakd bars that Apple recommended a couple of days ago in her blog. The other box was “Juice in a bar- Veggie”. These are the healthiest bar I have ever seen, containing a wide range of ingredients including dates, almond butter, barley grass, wheatgrass, nettleleaf, shavegrass, alfalfa juice…and the list goes on …infact it lists 31 health boosting ingredients! Of course, the important question you are all asking is…..does it taste good? Well, like everything it’s a matter of opinion, and in my opinion the answer is yes but ask my 16 year old daughter and I bet you can guess her answer!!! If you want to try either of these bars, leave me a message and I’ll get back to you. My idea is to sell these bars making a small profit to give to the Breast Cancer Care (see link) charity I have chosen to support through my business.
2 comments:
Apple has raised so many points here that I would like to comment on, so forgive me if I go on but I hope it helps…
• Apple is a vegetarian but does eat fish, which is a bonus as fish oils are thought to aid fat burning as well as providing the body with essential fats, but she doesn’t choose to eat oily fish as she is not keen on it. I made her the healthy mackerel pate to show her that she could find a way to enjoy oily fish and include it in her food choices more regularly. It was also important that it was quick and easy to make as she is not a keen cook!
• Now Apple is seeing herself making healthier choices, she is feeling more confident that she can do this and she is thinking that her brain is being reprogrammed to make these healthier choices, which is exactly what FAT-SCRAP is all about…..changing your mind to change your body, which leads to the next point that Apple raises about her affirmation.
‘I am my thoughts, I am my feelings, I am my actions, I am my mind. I am.’
Only you can choose your thoughts, feelings and actions and these become your identity. Think about it, your thoughts might be “I don’t like exercise, your feelings might be “exercise makes me feel sick”, your actions might be not to exercise, so you will see yourself as someone who is non exerciser ..This is who you become. But if you change one of those, for instance, your thought to “I like exercise when it is fun” this might lead to a change of feeling “exercise makes me feel happy” Which might lead to the action of doing some exercise which might lead you seeing yourself as someone who is an exerciser"
Once you release yourself from your self fulfilling prophecy by acting as if you already are how you want to be, the reality will be that you already are how you want to be!
Apple sees her weight loss as slow and steady. I would comment that this is a relatively fast weight loss relative to what she is doing. We are constantly bombarded by diets that promise quick weight loss and hear stories of people losing large amounts of weight each week, but these are extreme weight losses due to extreme dieting/exercising. The Biggest Loser is an example of this. The contestants are taken away from their normal lives and given an extreme prescription of exercise and a controlled environment for food choices. no temptations, no social events etc..so of course, all of this is going to show in their bodies in a big way! (And sometimes, it doesn’t!!!) But, the point is, this is not real life. In real life we have to deal with things like making time, overcoming hurdles and finding the motivation to make the changes we want. At the end of the day, if you can only make small changes, then you can only expect small results, but these results can be maintained and each small result adds up into a bigger overall result.
So for someone making small changes to their food choices, and exercising perhaps once a week with me and maybe once or twice on their own I usually expect a weight loss averaging ½ lb a week. Following the FAT-SCRAP programme which asks for bigger (but not extreme) changes of food choices and exercise has, so far, led to bigger results. The other important fact to remember is that FAT-SCRAP will help you to maintain these results through the choices you make everyday.
Pear, I think you have had a light bulb moment here and now realise that it is you who is responsible for your choices, and now you can take credit that it is you who is responsible for your results!!
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