Do you blame your past and present circumstances for your body’s current state? Perhaps you blame the lack of time you have to prepare healthy meals or exercise, or you blame other people or events for preventing you from making healthy choices, or maybe you put it down to will power and the fact that you don’t have any..Well how would it be if you actually took responsibility and looked at how your excess weight could be influenced by the state of you.
Have you ever considered that your stress level, your emotional state, your thoughts, your beliefs and values, your communication with yourself and others, your relationship with food and exercise, your actions and the way you see yourself can all play an important factor in food digestion and assimilation and whether you lose or hold on to body fat/weight.
If you think about it, food is energy, so if surplus food is stored as body fat, body fat is extra stored energy. So you could ask yourself why it is that your body holding on to this extra energy?
When we hold on to something it can be because we don’t want to let go of it, it makes us feel safe or supported, we are frightened of letting go of it, we think we need it, we are attached to it…..what is this extra stored energy doing for you?
What needs to happen for you to stop holding on to it?
What are you holding in that needs to be released and expressed?
What would happen if you did stop holding on to it?
When it comes to weight loss the focus always seems to be about making changes on the outside but I believe, and the FatScrap Programme promotes, that to achieve and maintain healthy body fat levels, deeper changes on the inside have to be made as well.
Accepting that your physical state can be determined by your emotional, spiritual and nutritional state, you can then be responsible for making choices that will lead to you being in the physical state you want to be in.
Sue x
25 comments:
Hello fellow fat-scappers,
Missed putting my comments on yesterday, hectic day and had meal out with close friends at a delightful pub in Easton - and I chose healthily, I opted to drive, so drank water - I enjoyed great company and wasnt feeling "stuffed", as everyone else was!
Woke this morning, Day 28, and went for power walk - what a lovely time for it - sun rising, fresh air - perfect.
Had even more exercise later today, shopping!
Also exercised when running and jumping having just seen huge tarantula in our bathroom!!!!!
Food Diary for today
Breakfast
Banana, Strawberries, Nat Yoghurt, Nuts
Lunch
Poached Eggs, Oatcakes
Dinner
Roast Chicken, Brown Rice, Veggies
Snacks
Nite all, roll on Day 29!
Bubbles x
Apple
Morning everyone
Had a good day yesterday. I'm really enjoying trying out new recipes and have no urge to eat any sweet junk.
Food for yesterday
Breakfast: Porridge made with water, spoon of yoghurt, small banana, seeds, cup of tea
Lunch: Home-made mackeral pate, 2 oatcakes, mixed salad
Dinner: Sue's vegetable and lentil curry, wholegrain rice with peas, mixed salad
Snacks:
Mango and Banana smoothie from Sainsbury's Cafe
Sue's fruit cake
Apple
Exercise: 1 hour of hard walking.
oopps: couldn't resist one of my husband's pieces of scampi. And I did have one cup of tea with skimmed milk.
I really didn't enjoy the porridge made with water so I added a banana to sweeten it up which didn't really make a lot of difference. I just told myself that whilst my mouth didn't like it, my body would.
I made mackeral pate for the first time and really enjoyed it. Only needed a little bit but it was very satisfying.
I didn't intend having two servings of banana today. We went out for a walk and ended up in Sainsburys. Hubby and son had a meal and I was still quite full from b'fast so had a mango and banana smoothie. They are sooo nice, made freshly in the cafe, from just mango and banana. I also had a bottle of water which kept me away from the tea and coffee.
All in all, a good day, tomorrow I'm going to make some guacamole to have with my salad. And I need to fight any temptations on my husband's plate!
Daffodil
Hi ladies
I'm pleased that your day out on Saturday went according to plan Bubbles, and that you felt great from the choices you had planned and then made, and that you managed to complete you planned power walk on Sunday..as I am always saying, it's so much easier to succeed when you have planned to succeed!
Daffodil, I feel you are already FatScrapping even though you have not officially started yet, another good plan in action here - to practice the principles so that you feel confident about them when starting. As you say, the porridge made with water may not be to your taste yet, but you might well find that after a couple of weeks you will be enjoying it and even prefering it, it's just a case of letting your taste buds adapt to the changes. As I have said before, we are only avoiding diary for a short time to see if this helps with fat loss or if you have any intolerences. Infact, Mandy, who has been FatScrapping for a few months now has found that her fat loss has become quite sluggish now and we are wondering if this is due to the wheat and/or dairy that she has reintroduced so for the next few weeks she is going back to the 4 week programme to see if she can kick start her fat loss again and identify and intolerences she may have.
Daffodil I realsie that you did not intend to have the smoothie yesterday but I would suggest that it would be a good idea to keep your fruit portions down to 2 or very occasionally 3 each day due to the high sugar content in fruit. Looking at your diary today you actually had 5 and that includes the fruit cake which includes a lot of dried fruit. The trouble with smoothies is that, while they contain healthy ingredients, they are processed into a more concentrated sugar form, and, especially in the casee of a banana and mango smoothie, high glycemic, meaning that they quickly raise your blood sugar and insulin levels. Also if you think about it, would you actaully sit down and eat a whole mango and banana as a snack? It is much better to eat your fruit as a piece of fruit rather than process it in some way.
Good to hear you are making guacamole today rather than buying the slimy ready made stuff. I make mine by just roughly mashing avocado, sometimes adding a little yoghurt and mixing in some lemon juice and coriander. How do you make yours?
Have a good day!!
x x
From Kully
Food Diary for Sunday
Breakfast Banana mixed nuts
Mid morning Porridge
Lunch Carrots/ peas and chicken
Mid afternoon 2 satums
Dinner egg salad
Had a great work out session in the morning felt great all day.Ache a little this morning, didn't sit all day loads of moving around, having some building work done at work so yes it was up and down the stairs and moving boxes.
Food diary for Monday
Porridge with rice milk and nuts
Mid morning 2 oat cakes
Lunch salad and tofu
Mid afternoon apple
Dinner roast chicken and mixed veg.
Going swimming tonight after work feeling great, I have not missed the naughty food and haven't graved for choc which is good.
Hi Fat-Scrappers, Happy Monday!
Day 29 for me, and all is still very well with me - am enjoying constant comments I get, and most importantly I feel alive.
I have my measurements done tommorrow - Sue I know you said, drink lots - will that not bloat me out??
Went to Pilates tonight - always a great class on a Monday - allows you to chill out after a Monday at work!
Is it possible to have some more food sheets, as Ive completed the ones in my folder - they are a great tool to use.
Daffodil, its great to see you using the blog already - ready for Day 1.
Look forward to seeing you tommorrow for another fun workout
Bubbles x
Hi Bubbles, of course you can have some more food sheets, I will send one to you and then you can print it off and use when you want, and any other tool you find useful in the FatScrap manual I can send you a copy that you can use again and again.
Re water tomorrow, as you already drink a lot I would suggest that you just carry on drinking the amount you would usually have. It's just important that you are hydrated rather than dehydrated.
I'm so excited to see your results tomorrow and hope that your weight loss has produced the all important body fat percentage reduction we are hoping for as well as a nice reduction in centimeters.
Sleep well! x x
Hi all - Day 30 for me. Yippee completed my first month and its been great.
Why? For many many reasons - I feel better in myself, I've lost Centimteres, lost weight, lost fat, getting fitter, eating healthier, exercising on a regular basis and I've made a great friend Sue. Could you ask for anything else?
Let me also share with you, my first time with Sue - she gave me all the tools for FatScrap including a pink breast cancer wristband, which Sue supports - I have worn this band all the time, never taken it off - its my "Sue Band" - I twist it round my wrist and it reminds me of my focus and what I am doing for me. So simple yet so very effective.
Its what you put in yourself ...food..exercise..energy..love..thats what you get out..
We choose our own destiny at the end of the day, no -one but ourselves can do this.
I close tonight a confident happy Bubbles that the next month is going to be great fun too!
Good Night All x
Well done Bubbles! I hope I can write a similar message in a months time.
Bit late in posting because I couldn't get on the blog. I didn't post yesterday because I typed a long heartfelt message and then my husband spoke to me, I knocked a key on my laptop and lost everything.
Here is my food diary. I've not yet started fatscrapping properly so it's my best effort.
Y'day
B'fast: Porridge and water
Lunch: Mixed salad, small piece of smoked mackeral, guacamole, 2 oatcakes
Dinner: Roast Chicken, peas, carrots and potato
Snacks: Apple, Sue's fruit cake
Today:
Porridge with water
Lunch: (went out for a b'day lunch with a friend) scallops with chorizo and peas, 3 thick cut home-made chips, small glass of white wine
Tea: Stir fry king prawns with garlic and chilli, mixed salad, guacamole
Snacks: Apple
I know I should have passed on the chips and wine. They were both small quantities and I really enjoyed them and felt no guilt. I passed on the bread, starter and pudding but still felt very satisfied with my meal and pleased that I had been restrained.
Off to bed. Again well done Bubbles!
Daffodil
Hi Bubbles
Congratulations on completing your first 4 week of the FatScrap Programme. You have been brilliant at consistently following the programme, using the tools and getting results! Thank you for inspiring others to have confidence in themselves and the programme. Sometimes it is difficult to commit to making changes if you are not sure that the changes will make a difference but you have proved that the changes that FatScrap encourages do work. I am pleased that you have found the wristband has been a great tool and motivator for you. Perhaps reading this will remind other FatScrappers to regularly wear their band to help remind them about what they are doing and why they are doing it.
I love your quote about what you put in is what you get out - it is so true! Where you are today is a result of your past actions so if you want to change where you are today, then you have to change what you have been doing in the past. As you say Bubbles, we make our choices - we just have to remember we also have the power to change our choices if we really want to.
I love what I do because it allows me not only to meet so many lovely people but also to become friends with special people like you Bubbles x x
Hi Daffodil
You are doing fantastically well considering you are just trying out the FatScrap principles for this week. A question I would like to ask you is , would you have felt any different if you had not had the glass of wine if you were in the same situation next week as that is the only difference you would have had to make to your choices?
I love your choices of scallops and prawns for your meals They are just what I would choose especially the scallops if I was out - my focus on eating out is having something I wouldn't perhaps have at home and something with lots of flavour. I love going to Wagamama's for these reasons as I can never quite create the same taste at home, they use lots of healthy foods and lots of flavours.
It's ncie to know that you cam away from your lunch out feeling positive and pleased with your choices. It's good to remind yourself that the occasion is about being with your friends, sharing time together and feeling happy, not about eating everything on the menu!
As for the chips - well they are not on the foods to omit part of the programme so a few are fine - just not everyday!! x x
Mandy joined FatScrap in April and has been consistently exercising three times a week since then. Her weight/fat loss over the first 2weeks was 2/3lbs but after that went down to an average of 1/2 to 1lb a week. Currently her weight is fluctuating and so we have been looking at why this might be. Having suggested she increase her general exercise a bit more, she has spent more time on the treadmill at home but this has not really made a difference. we have decided that it would be a good idea for her now to go back to basics and use the FatScrap tools again so she is following the 4 week programme and completing her food diaries which I will be publishing here. As she lost the most weight when she was fiollowing the first tow weeks of the programme, I am wondering if she may have intolerences to wheat and dairy and if there are some changes in her weight/fat loss that might be becuase of eliminating these two food groups. I will keep you posted on how it goes.
From Mandy...
Thanks for a great workout session this evening! Day 1 of wheat, dairy and sugar free:
Breakfast: 2 glasses of strawberry and banana innocent smoothie (no added sugar)
Snack: Cashew nuts, quite a few as I was hungry (Should have had more for breakfast probably?)
Lunch: Sue's coconut/ginger and chicken Thai curry, grapes
Snack: Sue's flapjack
Tea: grilled salmon steak, steamed potatoes, broccoli, fine beans, carrots and peas
Sue's brownie that she made me for my birthday - tasted much better than my version - so dreamy!!
Coped well today, did not feel that I was depriving myself (I know I wasn't anyway!)
Looking forward to tomorrow!
Mandy X
From Mnady
Day 2 today,
Breakfast: wheat/sugar/dairy free muesli with soya milk - lovely
Snack: handful of cashew nuts and a nectarine
Lunch: 3 oatcakes with peanut butter (didn't really want this at all but it was quick to take to work today) followed by a tin of peaches in juice
Snack: brownie (best part of the day!)
Tea: Corned beef hash (very low sugar) made with corned beef, potato and onion bound together with egg and dry fried served with steamed peas
Lots of water to drink and decaffeinated green tea
Feel good today, more positive in my ability to achieve what I want to
See you tomorrow,
Mandy X
Evening everyone!
Today Sue did my measurements ready for me to start properly on Saturday. I’ve asked Sue just to let me the changes rather than see when I’m starting. Maybe this time next year I’ll be ready to see them!
I’m wearing my pink band and won’t be taking it off now. A few times today it stopped me in my tracks. I went to pinch a ricotta and cheese tortolloni from my son’s plate but saw the band and stopped abruptly. I was tempted to have a glass of diet coke, saw the pink band and stopped again. My son didn’t finish his garlic bread, I saw the pink band so the bread went in the bin. It’s amazing really how a piece of rubber can make such a difference.
Sue – the wine yesterday. I really enjoyed it. I thought about it, chose a small glass, suggested we didn’t have the usual bottle so I feel very positive about having it. During Fatscrap I won’t have any because I really want to follow it to the letter. But afterwards I will want to have the odd glass of wine. I very rarely drink alcohol so a glass here of there will be something I want to factor in, long term. Today I feel very confident that replacing the junk food, ( the chocolate, the biscuits, cakes, the processed food) with healthier more interesting tastier food are permanent changes I want,can and am making.
Wagamamas - well up until last Thursday I would have said that it was my favourite place to eat. I had my usual prawn chilli men, enjoyed it but on the way home started to feel unwell. So much so I had to go to bed. But not for long. I won’t go into the detail but suffice to say I was very ill and am sure I had food poisoning. I am going to write to them to let them know so that as the very least they are aware.
Sue – could I have your recipe for the Thai chicken curry please and also the brownie.
Right, onto food. Another delicious day!
B’fast : strawberries, natural yoghurt, seeds and a few mixed nuts
Lunch: Small piece of smoked mackerel, spoon of home-made guacamole, 2 oatcakes, mixed salad
Dinner: Chilli, ginger and garlic chicken, wholegrain rice with carrots, baby courgettes, garlic and shallots with a mixed salad
Snacks: Sue’s fruit cake (delicious!) , apple
Exercise: 45 min walk
Here is my recipe for guacamole which is always a bit different depending on what’s in the fridge.
Avocado, grated garlic, a few thin slices of red chilli, juice of a lime, coriander, 2 tomatoes chopped. Very tasty, very light.
The next two days I will be in London so won’t be able to post until Friday evening. I will endeavour to do my very best!
Hope you all had a good day!
Daffodil
Oh forgot to say.
I was sat reading the Basingstoke Gazette Extra this afternoon whilst sipping my ginger and lemon tea and came across some flyers for 'deals' at Morrisons and Asda. There were quite a few pages and,with my Fat-Scrap head on, I went through them and realised that most of what was on 'offer' was jam packed with all the stuff we are all trying to cut out. It was quite an eye opener. It's a shame that healthy choices didn't factor into their offers.
I also had another 'moment'when I was in Sainsbury's and looked at the family's shop in front.Practically everything on the conveyer belt was rubbish, with little or no nutritional value. I may seem a bit 'holier than thou' but Fat-Scrap has really opened my eyes.
Daffodil
Me again!
I have discovered some fantastic garlic at the Manydown Farm shop.I never realised that garlic could have so much taste. The cloves are the biggest I have every seen. At the moment it's featuring quite a lot in my recipes, I hope I don't start to smell of it! And my family have been telling me how my cooking it tasting so much better! I urge you to try it.
Hi All, Bubbles here.
Daffodil I was so pleased to read you have your pink Sue Band on - its a great tool isn't it and reminds you 24 hours a day of your committment to yourself.
I am now on Day 31, and still very focused. I have my future vision and i know where I am going.
Training tomm night, and looking forward to it.
Have a good day tommorrow all
Bubbles x
Just a quickie as off to teach a class..
Love the recipe for your guacamole Daffodil..will be trying that out today for my lunch, thank you! You are well on track for a great start on Saturday and It's so exciting to read that you are already looking at things differently!! I must admit I feel a great sense of wellbeing when I look in my trolley at the supermarket and I have to admit that I do compare mine to other peoples - you can definitely see "you are what you eat" when you look at the person pushing the trolley!!
the garlie sounds wonderful - my father usually grows some like this, I must ask him if he has this year! Garlic is a wonderful addition to any meal, providing lots of health benefits. I have read that if you remove the centre core you will remove the part which makes your breath smell. I always do this now and I think it works..or people are too polite to tell me I reak of garlic!!
Pleased that you are finiding the band useful..much more user friendly friendly than a gastric bands but will help lead to the same results!!!
Bubbles - You get the whole vision thing and about creating direction. Life is so much easier when you know where you are going and why, isn't it?!
Have a great day FatScrappers!! x x
From Kully
Wednesday
Breakfast = Porridge and rice milk
Lunch = mixed salad with tofu
Dinner =
Yes what can I say didn't get time to eat my dinner as it was very late in the evening. Finished work at 9.30pm and was too late for me.
Overall a bad day with food as to many emergency at work, what a day. Over it now, back on track, feel good and can't wait for my training session tonight.
Hi Kully
Poor you, but at least you managed two good meals! Hoefully a better day all around for you today! x
From Mandy:
Breakfast: 1 glass of strawberry/raspberry smoothie, 6 brazel nuts
Snack: 1 apple
Lunch: rice, tinned mackeral, plum tomatoes, celery, mushrooms, balsamic vinegar/olive oil dressing
Snack: 1 fatscrap brownie
Tea: stir-fry: chicken, garlic, onion, mushroom, mini corns, yellow pepper, tinned tomatoes, mixed herbs
Tea was lovely, I would have had some carbohydrate but it was 9.30pm when I got around to eating. However the meal was tasty and filling so roll on tomorrow....
Thoroughly enjoyed working out tonight - I feel physically strong and raring to go!
Great choices Mandy..as you say, could have done with a bit more starchy carbohydrate, especially after your workout, but there will have been some innthe corn so that will have helped the meal be more balanced.
Your strength is amazing!! x x
From Kully
Breakfast - boiled egg and 2 oat cakes
Lunch - mixed salad and chicken
Mid afternoon - banana
Dinner - minced lamb, with garden peas and okra
thank you for you food diary again Kully. Just a comment..I know you are using the food planning sheets and have sent me today what you plan to eat...but what we plan does not alwaysd happen so it would be better if your diary was not what you planned but what you did eat. This will allow you to give me a better idea of what you actually are eating, rather than what you think you are eating!! Hope this makes sense and will help you further. Of course though, I do realise you are a very organised person and will probably stick to your plan religiously!! x x
From Mandy...
Great circuit class this morning - I really enjoyed it.
Breakfast: wheatfree muesli/soya milk
Snack: Brownie
Lunch: oatcakes, tinned sardines, tomatoes, cucumer and homemade guacomole (mashed avocado, chopped onion, chilli powder all mushed together - lovely)
Snack: brownie
Tea: homemade chilli con carne (lean minced beef, garlic, onion, stockcube, tomato puree, kidney beans (in water), chilli powder) I did use about two tablespoons of plain flour to thicken the sauce. I didn't think about this until after I had done it - could have used spelt flour maybe? I cooked a double amount so that I could free some for during the week etc. Do you think I should eat that with the small amount of flour in it? This was served with boiled rice.
Hi Mandy
Don't worry about the small amount of flour in the chilli now you have made it, I am sure that it will not make a huge difference as it is a small amount in comparison with the rest of the ingredients. Yes you could try using spelt flour or cronflour to thicken. I often add dried lentils to my tomato based sauces to add more fibre and nutrition as well as thicken the sauce.
I'm pleased you enjoyed the session yesterday, it had a lovely energy about it and you put in your usual 100%...thank you
Post a Comment