Having had some quiet time and a bit of rest from the blog for a couple of weeks I now feel refreshed and it's time to get back in touch with you all, so hello to FAT-SCRAPPERS old and new and any followers... and thank you for being here!
As there are a few new FAT-SCRAPPERS joining us I am going to go back to basics this week which will help all of you to get on track again if you have stepped off.
The first stage of FAT-SCRAP is preparation as it is a big key to success. De cluttering your cupboards and fridge of the foods that will not give you the best nutrition in order to achieve the results you are hoping for is the first place to start. Then using the shopping list to restock your cupboards, fridge and freezer will mean that you have lots of choices available and it will be quick and easy to create healthy, nutritious tasty meals.
Using your meal planners make your goals this week around eating regular, balanced ,healthy meals. It helps if you start first by choosing the fruit/vegetable part of the meal first, then the protein and then the starchy complex carbohydrate, so for example, a dinner choice might be broccoli, beans and carrots with roast chicken and jacket potato.
One of the main reasons that weight loss groups are popular and successful is because they offer support and accountability. This blog is a place where you can find both of these tools. By recording your daily food diaries you will be accountable and I will be able to support you with advice about your choices. You can also record your how you are feeling, any highs or lows and hopefully support each other.
Following the FAT-SCRAP principles and using the tools will help you to keep focused, prepare well, create action and be successful. So make a decision to act today and, if you like, use this page to connect, focus and achieve great results!
Sue x
18 comments:
Well hello there!!! 'Old' but very much still active FatScrapper here! Sorry I have been quiet on the blog for a while and thank you Sue for reminding us what a help it was earlier on in my journey.
Usual excuse of being busy for not blogging for a while and its true!
So to update you all on my news....I have now started my yoga teacher training course which I am thrilled about. Living my dream finally!! But of course life hasn't just stopped so that I can focus on that, I'm just having to fit it in around everything else. Nothing like a challenge hey?!!
Loving my therapy work at the moment and have the pleasure of meeting and helping so many interesting people. Fabulous job satisfaction there!
My philosophy right now is a yogic one and all centered around living in and embracing the moment, letting go of the past and not worrying about the future. So, in support of that I'm trying to do some decluttering at the moment.
I've being giving quite a lot of thought to this lately and how as people we hang on to 'things', reluctant and sometimes unable to let them go. So many different 'things' - possessions, beliefs....and I guess that goes for weight too. So now having been able to let go of some weight and taking note of how this has made me feel...fitter, healthier, more energetic in body AND mind, and able to move on, make room for new experiences. Well, now its time to look at what else needs to be let go and released....I have stuff cluttering up my cupboards..and in turn my life..that you wouldn't believe!! I realise just how much it all weighs me down, holds me back, saps my energy and doesn't allow space for anything new.
So...watch this space and I'll continue to share my thoughts with you.
And well done everyone who is enjoying the FatScrap experience at the moment. You are 'decluttering' your bodies and in turn your minds from all that uneeded and unwanted excess weight, which is holding you back from blossoming into who you really are... and who you are really meant to be.
I will leave you with one last thought I picked up from my yoga course which I think is beautiful....
We are all perfect...we always have been and we always will be. Sometimes we just lose our way and our connection and we forget it, or we don't believe it anymore. So change your mindset today...be kind to yourself, do things to nuture your body and mind, reconnect with 'you', believe in 'you' and remember you are and you always will be perfect.
It's so good to hear your news and valuable inspirational thoughts Apple. The topic of decluttering has been on my mind a lot in the last few months and for those of you that are interested and may have missed it, I wrote about it on a previous blog: http://train-gain.blogspot.com/2010/07/fat-scrap-june-2010-week-two.html. I too am feeling a need to simplify my life in many ways, creating space in my home by letting go of things that are no longer useful helps me to manage it better, and creating space in my day to day life by taking time out for me helps me to manage me better. When you let go of what is weighing you down you lighten the load and things feel easier. So just imagine how easy it is when you stop worrying about the how, when, what and why you are going to scrap the c**p and JUST DO IT!
I love your last thought Apple and hope it reminds you all of the FAT-SCRAP pictures you made in your manuals of the person you want to be. If you are still feeling "lost" reconnect with her/him today, beleive in her/him, be kind to her/him and live the life she/he is living now. Why wait for your weight to show you who you are? Apple's weight hasn't shown her she can or cannot be a yoga teacher; she has connected with herself, seen herself being the yoga student, and it's her confidence and belief in herself, and in yoga, that has taken her on this path.
Apple you are amazing and will be a fantastic yoga instructor. I'm looking forward to having you on board as the FAT-SCRAP yoga specialist. x x
Here is a post from our new FATSCRAPPER, Bubbles:
Day 1
Fat-Scrap what a fantastic name and that’s just what I intend to do, Scrap The Fat!
Sue has been so inspirational, and I am so looking forward to feeling healthy again,
full of life.
Its simple really isn’t it – you have a car, its basic needs are petrol or fuel – we all
seem to cope with that and we know the consequences if we put the wrong type in
…… so why do we put the “wrong fuel” in our own bodies…..time and time again…?
I’ve never really planned meals at home, just bought food in, and used it before its sell
by date, so I am finding this planning meals quite interesting.
Food Diary For today
Breakfast
Banana chopped up with Natural Yoghurt and a pot of hot Water with Lemon Slices
Lunchtime
(Homemade!) Sweet Potato & Red Pepper Soup & 3 Oatcakes
Dinner
Bed of Cabbage, with 2 Poached Egg and grilled Mushrooms
Snacks
Peanuts
Drank lots of water and also squeezed 3 oranges.
Tommorrow is my first training session - I am looking forward to that – its all part of
my journey.
Hi Bubbles
Welcome onboard and hope you enjoy using the FAT-SCRAP tools that you have invested in to help you on your journey of becoming a healthier and fitter person.
Your food choices look great, all healhty choices and meet the FAT-SCRAP principles for the first two weeks, so well done. I do wonder if you are in "low carbohydrate diet" mode though, as you have had very little starchy complex carbohydrates which are important for providing energy, nutrients and fibre so you amy like to think about including some more of these foods in your choices, especially when you are exercising and will need these foods.
Also, it is better to eat your fruits rather than juice them so a better choice would be to eat an orange rather than drink the juice of three. This way you are getting the whole nutrition of the orange including the fibre, which balances out the sugars in the fruit. By drinking the juice of 3 oranges you are having a lot of sugar in a more concentrated form.
Nuts are a great snack choice as they provide essential fats, fibre and fill you up. Almonds are a great choice for a lower calorie option, meaning you can eat more but all nuts have benefits..walnuts are especially good for the heart and brain...so try varying your nut choices from day to day to give yourself lots of variety and health protection.
I love your analogy of the car and fuel. it';s one I use all the time..it's funny how we so often treat our cars much better than our bodies and yet still seem to be suprised when our body stops working efficiantly and won't get us from A to B easily!!
I'm so pleased that you are happy to share your journey with us all on this blog. We are looking forward to hearing more from you soon! x
Hi all and especially to Bubbles...welcome!! What a great name!!
Congratulations on making those all important first steps on your journey, I wish you loads of luck with it!
I too am not great about planning my meals but I'm much better than I was thanks to Sue's advice. The thing that has always worked best for me is making sure my cupboard is well stocked with good healthy options. That way I'm not tempted to reach for the easy options of a bag of crisps, a biscuit etc as I have plenty of healthy 'easy options' to choose from.
And finally I have a quote to share with you and everyone....
"The journey of a thousand miles begins with one step" Lao Tsu
Have a happy Tuesday everyone! xx
Oh and Sue....I will love to be and will be honoured to be your Fat Scrap Yoga Specialist one day!!! xxx
From Bubbles.....
Day 2
Its Day 2, I am amazed at how full I felt yesterday – didn’t once miss those biscuits
that in the past have jumped out at me!
I am feeling really good inside myself, I am rewarding myself with good food and it’s
a great feeling. If you feel good on the inside that shines outwards to others.
Reading Sues blog, I can relate to the de-cluttering – I feel I am doing that with
food – moving out the food items that are so not good for me – “wrong fuel”.
I must advise you all of the positive energies you receive being involved with Fat-
Scrap – Sue is delightful, and so passionate about her work. I have also received
positive wishes from Apple – how great is that.
Today, I had my first training session – went very well and the best part is it is
designed just for you, I can’t wait for the next one.
Food Diary for Today
Breakfast
Natural Yoghurt, Strawberries, Chopped Banana & Pot of Hot Water with lemon
Lunch
Green Salad, Turkey Slices & 2 Oatcakes
Dinner
Pork, Jacket Potato, Broccoli, Cabbage, Cauliflower
Snacks
Cashew Nuts
That’s me done for today
Byeeee
Bubbles x
From Bubbles
Day 3
Hi
Well here I am, Day 3, and all is going so well
I am so focused and sticking to the Fat-Scrap rules no problem. I really am enjoying the planning of meals – and choosing these healthy options to aid my well being.
I visualise in my thoughts this person that is developing within, a healthier person who has lots of energy whom is fitter and slimmer – that thought stopped me buying clothes today – how great is that!
Food Diary For Today
Breakfast
Natural Yoghurt, Strawberries, 1 Rice Cake, Pot of hot water with lemon
Lunch
Green Salad, Turkey Slices, 1 Oatcake
Dinner
Salmon Fillet, Roasted New Potatoes, Brocolli, Carrots, Cabbage
Snacks
Orange, Nuts (Almonds)
That’s me for today
Chat tomorrow
Hi Bubbles
It's lovely to hear you are so positive, focused and enjoying your FatScrap experience, long may it continue!!
Great tro see you are choosing lots of healthy vegetables and a couple of fruit portions, this is a fantastic balance and will bring about great results in your health and wellbeing..I'm sure you will be feeling the difference soon!
One little question..Are the turkey slices ready prepared from the supermarket or have you cooked them yourself? Reason I ask is because the ready cooked meats we can buy are so often processed and have sugar and milk products added to them. It's always worth looking at the packet, or asking at the deli for more information about these products. Of course, I would always promote cooking your own organic meat to give yourself the best quality meat without any added nasties.
I hope you are not feeling hungry but eating in tune with your hunger but it certainly seems you are eating in tune with the healthier you!
I'm so pleased that you have already begun visualising yourself as the person you want to be. We will be doing more work together on this topic over the next few weeks...and remember each day as you see yourself being this person, you are already are her! x
Hi all, its now Day 5 of Fat-Scrappers.
I woke this morning and I felt glowing, infact I felt radiant - I havent had that feeling in a long time.
I feel like I am in control of food, I am finding it easy to say "I choose not to eat that"
Food Diary for day
Breakfast
2 Oatcakes, Natural Yoghurt & Strawberries
Lunch
2 X Boiled Eggs and a Green Salad
Dinner
Shepherds Pie, Brocolli,Cabbage, Sweet Potato
Snacks
Grapes, Nuts, Banana
Thats me for today done
Byee
Bubbles xxx
Sorry Bubbles, I thought I had posted your DAY 4 diary yesterday for you. Here it is now...
Day 4
Hi all
Day 4 for me and the programme is going so very well.
I have had a great day, yes, still very focused and totally enjoying this.
I see this as a new beginning for me, a brush down and a refocus –its most liberating.
Had training today, went very well – for me I enjoy the 1 to 1 tuition with Sue, as its
totally tailored for me.
Food Diary for Today
Breakfast
Natural Yoghurt, Banana, 2 Oatcakes, Pot of Hot Lemon
Lunch
Green Salad, Prawns, 2 Oatcakes
Dinner
Omlette with Mushrooms, Roasted Sweet Potato, Brocolli, Slices of Roast Potato
Snacks
Apple & Nuts
Chat tomorrow
Great to see you have made it on to the blog yourself now Bubbles, hopefully my instructions made it clearer!
You are managing your food choices fantastically and it seems you are already feeling the benefit of eating more of what nature intended us to eat..and I was pleased to learn that the turkey slices you have been having were home cooked!
I see that you had shepherds pie yesterday. Yumm! Did you know that you can make the topping with mashed sweet potato for a change or combine sweet potaot with the mashed potato. (Sweet potatoes contain more valauble nutrients than ordinary potatoes and are lower glycemic) A friend told me that she sometimes uses mashed cauliflower for her topping.
I also add red lentils to my meat mixture to increase the nutritional value of the meal. (Make sure you add more stock or water if you do add lentils as they will absorb water as they cook.)
If anyone has any other ideas for variations on the basic shepherds pie, we would love to hear them! x
Hi there! Bubbles...wow, what can I say? You really seem to be flying with this plan. I'm feeling very inspired by your food choices and you have prompted me too hook out a recipe someone gave me for a veggie version - Puy Lentil Shepherds Pie I've kept meaning to try. Apparently its from the new Sophie Dahl cookbook? I'll let you know how that goes.
So a quick update from me....I've started my decluttering!!! I did think it would be a big job but I don't think I quite realised the enormity of it. Spent a whole day on it on Wednesday and managed one room..the study. Probably the worst one of all in my house to be fair and I do still have a little more work to do on it but I managed to fill two huge bin liners and one charity box full of 'stuff'. I was ruthless but it was soooo liberating!!
Carrying the heavy bags to the bin was quite something and I was so relieved when the bin men came the next day and took them away. The room now looks so much lighter and brighter and I FEEL so much lighter and brighter because of it. Why have I been weighing down my living space and my energy with all that 'stuff' I didn't need? And for so long?! So, now I have begun I'm keen to continue! Kids rooms next!!
Went to a fabulous yoga class last night and fitted in a little home practice this morning. Love the buzz it gives me and I feel so focused today it's wonderful!
Have a good weekend everyone! xx
Hi All, Day 6 Done
Apple loved reading your comments - and yes agree isn't it great to declutter a room. I have started to declutter and sell some of the "clutter" on Ebay.
I thought Day 6, Saturday, may give me issues as it was a gathering with friends and a BBQ and I knew the champagne would be flowing. I suprised myself, I actually stuck to drinking water - I said no to Veuve Cliquot Rose!! And although my fav dessert was there, home made banoffee pie, I chose strawberries. I didnt have as many vegs today as I should have had, but overall I think I did very well....
Food Diary for Today
Breakfast
2 Oatcakes, Nat Yoghurt, Strawberries
Lunch
Tuna, Green Salad
Dinner (BBQ)
Green Salad, Boiled Egg, 1 Burger, 3 Prawn Kebabs, Jacket Potato followed by a bowl of strawberries.
Snacks
Nuts
That is me done for Day 6 - Day 7 is now upon me
Chat soon
Bubbles xx
Well done to you both for getting rid of some of the "stuff" cluttering up your lives. Each day I realise that I want to make my life more simple. The more simple life is the easier it is to manage. Today has been a simple day so far starting with a natural breakfast of brown rice, fruit and yoghurt and nuts, a walk in the countryside with my husband, a coffee with my parents, picking fresh fruit and vegetables from my fathers garden and lunch of cold roasted vegetables, and marinated tofu. Simple things but they gave me so much pleasure and I feel so grateful for that. I am now looking forward to making my home nice, preparing a delicious roast dinner, getting organised for my week ahead and spending time with my family. We can so often overlook the simple pleasures we already have and complicate our lives seeking out things that we think will make us happier.
Bubbles, it is wonderful to read that you found pleasure in your choices at the barbeque and, as a result, are happy with yourself today. As you say, it was a gathering of friends and I'm sure the whole point of getting together was to connect, share time, laughter and food. I like to look at the sharing of food as being a sharing of nurturing - and the definition of nurturing is providing love, nourishment and support. When we provide and choose food we should be thinking about the love, nourishment and support that we are giving ourselves and our loved ones and remembering how important and necessary nourishing foods are for life and health.
As for the champagne, well you already have all the bubbles you need in your lovely bubbly personality, you know you can have quality and richness in your life and you know you are special, so do you need champagne to tell you this?!!
Good Health!!! x x
Hi All, Day 7 - my goodness hasn't the week flown and I will be very honest and say I am finding it all very very good - not at all missing any junk food.It is great to get inspiration from Sue and Apple thankyou for making me feel so welcome too, it means a lot.
Ive had quite a lazy day today, relaxing.Perfect Sunday!
Food Diary for today
Breakfast
2 x Oatcakes, Nat Yoghurt, Strwaberries & Banana
Lunch
2 Large Mushrooms with 2 Poached Eggs
Dinner
Salmon Fillet, Roasted New Potatoes, Sweet Potato, Butternut Squash, Broccoli
Snacks
Cashews
I look forward to another week on my journey to healthy living forever..
Good Nite
Bubbles x
Yay! Week one done Bubbles, well done!! Glad you feel so good on it, I did too right from the start and it's so motivating isn't it?
I must share with everyone something fun I have been getting up to lately which will make you all chuckle....I've really got into 'Just Dance' on the Wii!!
I've done a bit of Wii Fit in the past but have to say that dancing is much more my thing....its SO much fun!!!! Great that I can do it at any time too, in my pyjamas if I like and with my husband, kids, hamster....whoever cares to join in. MC Hammer - Can't Touch This, Dee-Lite - Groove is in the Heart, Chic - Le Freak, now you're getting the idea!! Its a great workout.
Love it!!!! And it satisfies the frustrated dancer in me especially if I can't make my regular Body Jam class.
Have a great week everyone and especially you Bubbles...week 2...bring it on!!!
Lots of love xxx
Hey, love the sound of the dance workouts Apple! It's great when you find a type of exercise that you love as then you will always want to do it! I like to dance my way around the housework. For some reason though I am reminded of the Shake and Vac advert as I wriggle my hips around my hoover!!
Well done for a great week of sticking to the Programme Bubbles. I hope you managed the extra workout you were going to put in this weekend as you are only doing the two sessions with me. Three one hour sessions is the minimium amount of exercise needed if you want to see results.
New blog page for the next week is now published so see you there!! x
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