I think in England you eat too much sugar and meat and not enough vegetables.
Arsene Wenger
Adopting a new healthier lifestyle can involve changing diet to include more fresh fruit and vegetables as well as increasing levels of exercise.
Linford Christie
Hi and welcome back!
Some of you may remember this from a previous blog but I thought it was a good idea to remind you of it....
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 stir fry 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 MAY 2010 DAY NINETEEN
FAT-SCRAP MAY 2010 DAY TWENTYONE
5 comments:
Hi All
Well - can feel every muscle in my body today! moving very slowing - one of my team even too the micky as I was trying to go upstairs!
But it proves I'm getting all round workouts!
Food diary today:
Bfast - flapjack with banana
Lunch- Liver, bacon potatoes, carrotts and celery.
Tea - Chicken, pear and yogurt
Flapjack
Tea with soya, camomile tea and plan water for drinks.
I know lunch was probably a bit naughty but I was starving and going to college straight from work!
I will try and focus meals aroung the fruit and veg tomorrow:)
Later!
Hello everyone! Remember me?? I know I have been quiet...life is just hectic at the moment.
Still sticking with the plan and still loving it! My weight loss is still slow and steady but that's exactly what I wanted to maintain, so I'm thrilled.
Went to Switzerland last week for half term and managed to stay away from the chocs!! Was also faced with endless croissants and pain au chocolat but resisted. Stayed very active with lots of walking especially one 3 hour gruelling trek down a mountain with husband and kids in tow!!
Really enjoyed the break but from a food intake point of view was really looking forward to getting back home to being in more control of what I can put on my plate!! With the best will in the world when you are eating at a restaurant every day with limited choices there are only so many healthy options!
Still doing all my exercise and recently went back to BodyJam which I haven't been able to do for a long time as I couldn't get to the class. Very flattering to receive so many comments about my weight loss from people I haven't seen for some time! Best of all I'm loving my yoga even more now (is that possible??!) as I can get into postures which my size prevented me from doing 6 months ago!!
My big news this week is that I went out shopping yesterday and bought some more clothes....couldn't believe that a size 14 skirt and trousers didn't fit me...they were too BIG!!!! Tried on the 12s and they are perfect!! I'm still not really taking this in and keep looking at the labels. Who knows, maybe it was a bit of a fluke to find two generous sizes...whatever, I don't care! I have NEVER owned a size 12 before. When I was a child and first started wearing adult sizes I went straight into a 14 and escalated from there! So a 12???? Wow, still can't take that in!!
But by far best of all.....in my yoga class today the teacher had us in a circle making noises and I did it whereas others didn't. All sounding a bit weird huh? Well, the object of the exercise is to explore how you feel about others and most of all how you feel about yourself. And I realised...hey, I really do feel happy and confident in myself now. I was not bothered at all what others thought of me because I thought good things of me and that is really all that matters.
Wow, what a shift from when I started my fatscrap journey huh?!! Long may it last xx
Hi Claire, great food choices and not "naughty" at all - only perhaps if you were on a diet!! I know you are worried about aching a lot from the exercises we are doing but you sound pretty positive about these aches today so that's good news! Well done for getting back on track after your holiday. It's wonderful to hear how motivated you are to make some lifestyle changes to get yourself healthier and fitter. Seeing you achieve things that you thought you couldn't do is so exciting and proves that you really don't know what you can do till you give it a go...just like our lovely Apple - who keeps on surprising herself with what she can do!! I am so proud of you Apple, and so happy that the real you is now emerging...remember that beautiful butterfly you wanted to be? Well it seems she has left the cocoon now and found her wings!! x x
I have so enjoyed reading Claire and Apple's reports. I too have been so busy and manic at work and social things that I feel totally drained just now. Need to have some rest and pick myself back up with correct diet and exercise. I realise one thing too that my lack of water again has really affected me, so that is my first step. But really congrats to you all who are progressing so well - Apple - FANTASTIC - size 12! You go girl!
Sue thanks for keep sending me the blogs - i really enjoy reading them and i apologise i have been so lax - i swear it is nothing personal. As per usual, i'm enjoying myself far too much and not allowing myself time for me. Am meeting up with Jayne tomorrow, so we will put the world to rights no doubt. Keep going y'all......i'll be back as the Terminator would say!!! XXX
Hi Mara, lovely to hear from you again!
To help you get back on track with drinking more water you might like to read days twenty two and twenty three of the blog! Also you could use the changes page in your FAT-SCRAP manual to help you make a goal this week of changing how much water you are drinking. It's by focusing on these smaller goals that will help you become healthier and fitter. You could set yourself a goal of drinking a litre bottle of water a day, that way, you will easily see if you are achieving it! Once you feel you are achieving something you might feel more motivated to get back on track - hope so!! x x
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