Hi and welcome back!
What is the first food group you usually think of when choosing your meals? Is it the protein part - meat, fish, eggs, nuts etc? Or is it the starchy carbohydrate part - potato, pasta, rice, oats, bread, cereal etc? I bet it isn't the fibrous carbohydrate part - vegetables or fruit! I wonder why this is the often the part of the meal we don't base our meals around or don't always include in our choices, when it is the group that gives us so many health benefits for not a lot of calories?!
So today, could you start planning your meals by choosing the fruit or vegetables that you are going to base your meal around? For example - breakfast: blueberries and raspberries with porridge and yoghurt; lunch - red pepper, celery, and carrot with houmous; dinner - vegetable stirfry with noodles and chicken.
Can you imagine how colourful and interesting your meals will look, how much variety you will have on your plate and how good you are going to feel from eating these delicious, well balanced meals - and with all the extra fruit and vegetables not only will you be increasing your nutritional value intake, you will be increasing your hydration levels, increasing your fibre levels and increasing your healthier food intake (with a lower calorie intake) at each meal!
And to make sure you have always got lots of vegetables and fruit to hand each day, use your shopping lists to get your cupboards and freezers stocked up!
Sue x
FAT-SCRAP MARCH 2010 DAY FOURTEEN
FAT-SCRAP MARCH 2010 DAY SIXTEEN
7 comments:
Morning! Sue you're so right.....I would never look at it that way....that sounds like reading backwards (if you know what I mean)! The veg/fruit is always the last thing I think about when cooking as I always think must have the meat/fish plus what carb shall I put with it and then oh yes mustnt forget veg...now what have I got in my fridge as if its an after thought and I know I must have it but make do with what I've got! Sorry its early in the morning, you may think I'm talking double dutch, I know what I mean even if you dont!!
I will exercise this next week when planning my meals!
Have fun today, I know I will! xxx
Good morning everyone Sorry no time for writing yesterday - still probs with work computer so was swapping machines all day (plus work got in the way) then i had my Christmas party (don't ask) for 55 wonderful friends and i am relieved to say it was a huge success! Yesterday with regard to Fat-Scrap i was feeling a little low because i do not think i have lost any weight and i am panicking. What i have gained though is re-educating my head into how to eat healthier thanks to all your help. I thoroughly enjoyed Thursday's training with Sue and Jayne. I am NOT giving up but just a little subdued as i thought the weight may be falling off me. Am i expecting too much too soon. I think so. First things first i guess. BUT on a real positive, i am feeling grand! Great energy, enjoying exercising again (well perhaps enjoying is a bit of a strong word!!!) but getting there. Roll on this morning and i am sure Jayne and Sue will get my thoughts back in the right direction. Happy weekend everyone and can't wait to hear about last night's show, Jayne. xxx
Hang in there Mara, I'm sure you're doing great and dont give up....that's the easy option! I've done that plenty of times!!!!!
Jayne, what show did you go and see? Hope you had a good night?
Hi all. Well weigh in was stay the same for me. No less pounds on the scales, however all the gains I said in yesterdays blog. I am feeling very positive.
Gained more insight as why I chose to have a glass of wine last night- all about fitting in, not being different, looking after others. I feel under the weather today and so could not push myself at the training session. I enjoyed our discussions and am applying thought to what I am going to change this week and what steps I need to get there.
I am also going to focus on what I want from my plan this week. What loss on the scales I want and what gains I want in feeling stronger and more energised. I am happy with my weight loss so far as my goal for the month was 7 lbs. I am well on target. However to keep on target I need to stay focussed and aim for 2 lbs lighter by next Saturday. So my focus- what steps do I need to take to get there?
Interesting dicussions this morning. Thanks Mara for sharing the journey. What can we do to support each other more/ differently?
Did a 40 min dog walk on the way home from Sues, now resting as I feel poorly.
Food diary later
oh- btw, I saw Love never dies, sequel to Phantom, fab!!! The title song makes me cry, they got a standing ovation last night.
Hi girls! Mara, I agree with Pear totally...please don't give up! It is a complete journey this Fat Scrap plan and you are getting there already in so many ways by losing some of the negative emotions and thoughts and gaining positive thinking and energy. The weight loss on the scales will come, and that goes for all of us. Let's not focus too much on that but rather the way we are feeling...better and better as the weeks go on.
I feel a bit like we are in the middle of a netball match having a half time team talk....and I want to say "Come On Girls!! We CAN Do This!!!" So whatever the scales are saying this week for everyone, put it aside. High fives all round and let's get back in focus for the week ahead!
I've had a very special day immersing myself in yoga philosophy and practice on a great workshop. Wonderful inspiring content shared with equally wonderful and inspiring friends.
I'll leave you with today's thought for the day from 'Simple Abundance - A Daybook of Comfort and Joy' entitled Accepting Yourself as You Are Today...
"Seek not outside yourself, heaven is within" and it goes on to say...that today we should take as our personal mantra "I am what I am and what I am is wonderful"
So put aside all those feelings of failure or disappointment and remember how great we are today and always. Our 'heaven' is within us and we are all together on this fabulous journey of self discovery.
Thank you Apple and Pear for helping Jayne and Mara keep motivated. Jayne has had a few health problems this week which could easily have set her back, but she has not given up and still managed to focus on doing something positive towards achieveing her goals rather than nothing. Mara has not been able to commit 100% to the programme yet, but again, has not given up and has done the best she can and can applaud herself for her achivements so far. Well done both of you!!!
I think we have all recognised that we are all at different stages with our beliefs, expectations, mindsets, behaviours and results but we are all at the same stage of wanting an improved level of health and fitness. With this common goal, we can listen and support each other at our different stages and understand our differences.
Thanks all for motivating support- also Apple for the nakd bars.
Food diary
Breakfast kiwi, banana, nakd bar
snack 2 ryvitas with hummus and tomatoes
lunch/ dinner Roast turkey and ham, roast pots, parsnips, sprouts, broccoli, apple oaty crumble, Greek yog, cheese 2 water biscs, grapes
exercise class with Sue, 50 min dog walks
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