Hi and welcome back!
As I have been talking about your FAT-SCRAP tool box, I thought today I would invite you all between you to come up with a list of the tools that you have available, which ones you are using and how they are helping you. At the end of the day I will add any other tools you may have forgotten about and how you could be using them. I have come up with a list of 16 tools so far!!
To get you started...
Tool 1. Omitting wheat, sugar and alcohol from food choices - helps regulate blood sugar levels to keep energy levels constant and reduce sugar cravings, balances hormone levels, encourages alternative healthier options, reduces toxins, reduces processed foods and chemicals from diet, creates a better feeling of well being, encopurages the body to reduce body fat levels, strengthens immune system, strengthens metabolism.
May help reduce PMT symptons.
Sue x
FAT-SCRAP APRIL 2010 DAY TWELVE
FAT-SCRAP APRIL 2010 DAY FOURTEEN
7 comments:
I didn't realise I was still meant to be omitting wheat as I have had some bread and wheat pasta- will now remember that!
One of my tools is writing down how many glasses of water I drink. Sometimes when I am on the road and in meetings it is hard to drink lots. I have taken on drinking a glass before I have anything to eat. Another tool is when I am "hungry" I ask myself what I need. There have been several times when I have been tired. I surprised myself. I have also reintroduced my meal ritual. Since being on my own, i have slipped into keeping myself company by Reading or eating tv when I eat. One of my pleasures was sitting at the table with my daughter/ partner and sharing my meal. I miss that. I have taken to sitting again at a table or in the kitchen to eat. Tasting and enjoying all I have.
Hope you are all well xx
That was watching tv not eating it!!!! Freudian slip methinks!!
Thanks for a great workout session outside today Sue, really enjoyed it and am finding running so much easier!! EXERCISE a great tool, and obviously helps with becoming fitter, stronger and healthier. Another tool for me is having the right foods in the cupboards/fridge for mealtimes.
It's ok Jayne, you are not meant to be omitting wheat still necassarily. It is something I suggest at the beggining of the programme to help give you a kick start and for all the other reasons I keep on about. In the third week of the programme we discussed introducing wheat back into your choices and I said it was for you to think about how much you had benefited from not choosing wheat based foods and whether you thougth it would be beneficial to introduce them into your food chocies again. The choice is yours, you are not on a wheat free diet or any type of diet. You are making choices to eat healthier. Knowing that nearly all wheat based foods are very processed and knowing that I wnat to eat as near to nature as possible I choose to eat very little of these foods and just have the very occasional bit of wheat but on the whole I do not miss wheat based foods at all.
The way I look at it is like this, if you keep filling up on bread, etc, you will be not eating as much of the healthier alternatives like vegetables..lunch ends up being a sandwich instead of a salad and breakfast ends up being toast instead of porridge etc.
Good tools that you have come up with to record your water intake, drink water before you eat, question your hunger and sit at the table again to eat to make sure you eat mindfully. How about the FAT-SCRAP tools that you have invested in? How you are using them? x
From Mandy...
Hi everyone,
Today has been an incredibly busy but thrilling day for me. I was fortunate enough to visit the air ambulance station at Thruxton. I sat in the tiny helicoptor and spoke with the paramedics about the amazing job they do (part of my job, which I enjoy). I had an early start to the day so I had to try and plan my food accordingly. It wasn't the best regarding the mixture of foods but I think I did OK. Here are my food choices today:
Breakfast: homemade flapjack (I was travelling very early and did not have time to enjoy my usual porridge today)
Snack: banana
Lunch: Grilled chicken, cherry tomatoes (Ihad a large chicken breast to eat, skinless). This did fill me up - again I was travelling at the time
Snack: cashew nuts
Tea: Grilled chicken (as above), sauteed potatoes, peas and sweetcorn
Looking forward to tomorrow - a day off - will be doing usual household chores but looking forward to my exercise session tomorrow!
More tools you could be using from the FAT-SCRAP TOOL BOX
Tool 2: Meal Planner – to help you plan and balance your food choices so that you will be better prepared and more likely to eat healthier foods
Tool 3: Shopping list – to help you make alternative choices and add variety, to help you stock your cupboards and freezer with more nutritious foods, to help you have healthy choices to hand when you have not had time to get to the shops.
Tool 4: Exercise Planner – to help you commit to exercise sessions by planning ahead, to help you be better prepared.
Tool 5: Goal Picture – to help you know where you are going, to help you to know what you have to do to get there.
Tool 6: Changes Sheet – to help you put a change you want to make into action, to help you check that you are making the change you want, to help you identify what needs to happen for the change to made.
Tool 7: Positive/negative cycle – to help you understand where your difficulties in making a change are coming from and how you can overcome these difficulties.
Tool 8: Commitment phrase – to help you stay motivated and commited, to remind yourself why you should get back on track if you get off.
Tool 9: Support, knowledge and strength band – to wear to remind yourself that you are following the FAT-SCRAP programme and of the outcomes that you are following it for, to remind yourself that you are doing this for your health, to support the Breast Cancer Care Charity
Tool 10: Blog – to help you be accountable for your choices, to help you commit to writing your food diaries, to give you somewhere to look back and see how far you have come, to help you share and gain ideas for food choices, to help you focus daily on what you are doing, to help you connect with other like minded FAT-SCRAPPERS and Sue, to share your highs and lows.
Tool 11: Each other – to help you train and gain!
Tool 12: Sue – to help you train and gain!
Tool 13: Eating and drinking nutritiously – to help your body be healthier, stronger and balanced so that all the parts are working better for you, to provide the best fuel for your workouts.
Tool 14: Weekly talks and weigh ins – to get together with other FAT-SCRAPPERS and learn how to use the FAT-SCRAP tools, share ideas and experiences, monitor progress.
Tool 15: Body Composition Analysis – to help understand what is happening to your body while following the FAT-SCRAP Programme.
Tool 15: Exercise – To help increase strength, stamina, flexibility and balance so that your body works better for you.
Tool 16: Quotes – to help motivate you.
Bad day on food, good day out. Am: muesili and rice milk. No snacks as travelling to London with Mum. In London we go for lunch out, I would have been happy with the Steak house, but Mum wnated the Chinese. We had a set menu -starter of seaweed, 1 spring roll, 1 prawn toast, battered shredded chicken and battered squid rings. I didn't eat the seaweed or much of the chicken or squid rings - didn't really fancy them. Had duck pancakes with cucumber and plum sauce. Main was rice with beef & mixed veg in black bean sauce with sweet & sour chicken and mixed peppers. Lemonade and water to wash it down with. I chewed everything carefully and we took our time - I didn't want to feel any discomfort later. Aware that the Chinese was not the best option, but this was Mum's birthday treat - so went with the flow. She wasn't keen on the steak house, which was a shame, but never mind. After lunch, Mum & I went to the Theatre show we had booked since January (snow stopped play in Jan, re-booked in April - happy no snow this time around!!). Didn't feel uncomfortable after lunch - quite relieved on that front. Tea: Jacket potato with lacto free cheese and ham slices. I enjoyed the lacto free cheese - really nice to have it on a jacket potato!! I like exploring the alternatives.
Haven't felt bad from the Chinese - actually had a worse reaction from the beef incident at the begining of the week. So a treat once in a while, if done carefully (chew slowly lass!) is ok. Maybe I am beef intolerant! Well to too many amounts in a period of time!
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