Hi and welcome back!
Today I invite you to think about those foods, or drinks that you would usually choose that you are now either choosing in moderation or not choosing at all and share with us what you have replaced them with, or how you now chose them in moderation, so that we can help each other to manage our choices better.
Mine are..
Wine- I now only have it if it a wine that I am going to really enjoy, taste and savour, and only have a glass on a Saturday or Sunday with my dinner.
Bread/wheat - I base my meals around other foods and then have a different choice of starch with them.
Cakes/biscuits - I make my own healthier versions
Cheese - I only have goats cheese as I enjoy this the most
Chocolate - I only have 60/70% cocoa chocolate and think about quality rather than quantity when I am eating it
Crisps - I enjoy a few tortilla type crisps sometimes on a Saturday with some veggies and dip but actually enjoy ricecakes with dip just as much!
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY SEVEN
FAT-SCRAP APRIL 2010 DAY TWENTY NINE
Friday, 30 April 2010
Thursday, 29 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY SEVEN
Hi and welcome back!
As we approach the end of this four weeks of FAT-SCRAP I invite you to look back to wear you started and notice what you wrote, how you were feeling, what you were thinking might be difficult, what your expectations were etc. As you read through each days comments, follow your journey as if you were reading about someone else. What advice would you have given this person, knowing what you know now? What advcie would you give yourself today? Please share your comments with us if you would like to.
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY SIX
FAT-SCRAP APRIL 2010 DAY TWENTY EIGHT
As we approach the end of this four weeks of FAT-SCRAP I invite you to look back to wear you started and notice what you wrote, how you were feeling, what you were thinking might be difficult, what your expectations were etc. As you read through each days comments, follow your journey as if you were reading about someone else. What advice would you have given this person, knowing what you know now? What advcie would you give yourself today? Please share your comments with us if you would like to.
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY SIX
FAT-SCRAP APRIL 2010 DAY TWENTY EIGHT
Wednesday, 28 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY SIX
Hi and welcome back!
As I talked yesterday about the effects of hormones on our bodies with regards to appetite, I thought it would also be good to understand another key hormone in this area which is ghrelin. Ghrelin is the hormone that makes sure we eat enough and if you remember from yesterday, leptin (The world leptin means “full” in Greek) is the one that works alongside ghrelin to make sure we feel full and satiated.
Higher levels of gherlin have been found in people who have less sleep than those who have more so it is now thought possible that lack of sleep leads to higher levels of ghrelin, which in turn triggers the appetite and leads to obesity (although scientists are not completely certain whether obesity raises gherlin levels or high gherlin levels lead to obesity.) Higher levels of gherlin also create less leptin and so the appetite supressent doesn't get to kick in and do it's job! In addition, high levels of ghrelin have been found to suppress the amount of fat used by the adipose tissue. This implies that those with high levels of ghrelin in their bodies will not only feel hungrier than those with low levels, but may burn fat more slowly as well.
I have read that high levels of blood sugar trigger the overeating behavior. In other words, binge eating or out-of-control feeding, called hyperphagia, is associated with a malfunction in the brain’s hunger signals. The level of ghrelin depends on the state of nutrition and hydration of an individual. So its effect does not end with hunger, it affects thirst as well.
So, bearing all this in mind, this is why the recommendations for aiding fat loss are to eat less sugars and refined carbohydrates in order to maintain normal blood sugar levels, drink plenty of fluids to keep well hydrated and increase activity and exercise so that you are not just mentally tired from your busy day, but physically tired as well and more likely to sleep well.
And what are we trying to encourage you to do on this FAT-SCRAP Programme?
- Eat healthily by eating less sugars and refined carbohydrates in order to maintain normal blood sugar levels, - drink plenty of sugar free fluids to keep well hydrated and drink less alcohol which we know contains sugar and dehydrates the body
- make exercise part of your routine to help you get fitter and sleep well!
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY FIVE
FAT-SCRAP APRIL 2010 DAY TWENTY SEVEN
As I talked yesterday about the effects of hormones on our bodies with regards to appetite, I thought it would also be good to understand another key hormone in this area which is ghrelin. Ghrelin is the hormone that makes sure we eat enough and if you remember from yesterday, leptin (The world leptin means “full” in Greek) is the one that works alongside ghrelin to make sure we feel full and satiated.
Higher levels of gherlin have been found in people who have less sleep than those who have more so it is now thought possible that lack of sleep leads to higher levels of ghrelin, which in turn triggers the appetite and leads to obesity (although scientists are not completely certain whether obesity raises gherlin levels or high gherlin levels lead to obesity.) Higher levels of gherlin also create less leptin and so the appetite supressent doesn't get to kick in and do it's job! In addition, high levels of ghrelin have been found to suppress the amount of fat used by the adipose tissue. This implies that those with high levels of ghrelin in their bodies will not only feel hungrier than those with low levels, but may burn fat more slowly as well.
I have read that high levels of blood sugar trigger the overeating behavior. In other words, binge eating or out-of-control feeding, called hyperphagia, is associated with a malfunction in the brain’s hunger signals. The level of ghrelin depends on the state of nutrition and hydration of an individual. So its effect does not end with hunger, it affects thirst as well.
So, bearing all this in mind, this is why the recommendations for aiding fat loss are to eat less sugars and refined carbohydrates in order to maintain normal blood sugar levels, drink plenty of fluids to keep well hydrated and increase activity and exercise so that you are not just mentally tired from your busy day, but physically tired as well and more likely to sleep well.
And what are we trying to encourage you to do on this FAT-SCRAP Programme?
- Eat healthily by eating less sugars and refined carbohydrates in order to maintain normal blood sugar levels, - drink plenty of sugar free fluids to keep well hydrated and drink less alcohol which we know contains sugar and dehydrates the body
- make exercise part of your routine to help you get fitter and sleep well!
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY FIVE
FAT-SCRAP APRIL 2010 DAY TWENTY SEVEN
Tuesday, 27 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY FIVE
Hi and welcome back!
A reminder about hormones...
Hormones play an important part in how our bodies respond to food and exercise.
Leptin is a circulating signal that reduces appetite, and is believed to increase physical activity and feelings of well being, but in general, obese people have an unusually high circulating concentration of leptin and are said to be resistant to the effects of leptin.
A study published recently suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The high fructose diet rats subsequently ate more and gained more weight than controls when fed a high fat, high calorie diet.
Insulin is a hormone that increases appetite, decreases physical activity and feelings of well being by supressing leptin, as well as promoting the chemical dopamine which makes a person want to eat to get the feel good dopamine “rush”. It is the high level of sugar and the low level of fibre that are now in our diets from processed, manufactured foods that promote insulin production.
So by lowering your intake of sugars and increasing your fibre intake over the last few weeks you are likely to have lowered your leptin resistance and your levels of insulin, and in turn are eating less, exercising more and feeling pretty darn good!!
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY FOUR
FAT-SCRAP APRIL 2010 DAY TWENTY SIX
A reminder about hormones...
Hormones play an important part in how our bodies respond to food and exercise.
Leptin is a circulating signal that reduces appetite, and is believed to increase physical activity and feelings of well being, but in general, obese people have an unusually high circulating concentration of leptin and are said to be resistant to the effects of leptin.
A study published recently suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The high fructose diet rats subsequently ate more and gained more weight than controls when fed a high fat, high calorie diet.
Insulin is a hormone that increases appetite, decreases physical activity and feelings of well being by supressing leptin, as well as promoting the chemical dopamine which makes a person want to eat to get the feel good dopamine “rush”. It is the high level of sugar and the low level of fibre that are now in our diets from processed, manufactured foods that promote insulin production.
So by lowering your intake of sugars and increasing your fibre intake over the last few weeks you are likely to have lowered your leptin resistance and your levels of insulin, and in turn are eating less, exercising more and feeling pretty darn good!!
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY FOUR
FAT-SCRAP APRIL 2010 DAY TWENTY SIX
Monday, 26 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY FOUR
Hi and welcome back!
Last week I suggested to those of you who are on the first month of the Programme that you now might like to reintroduce some more dairy foods back into your choices. today I invite any of you to share with us what you noticed when you chose to omit these foods from your choices whether you have reintroduced them, what have you noticed and what have you decided about your dairy food choices for the future?
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY THREE
FAT-SCRAP APRIL 2010 DAY TWENTY FIVE
Last week I suggested to those of you who are on the first month of the Programme that you now might like to reintroduce some more dairy foods back into your choices. today I invite any of you to share with us what you noticed when you chose to omit these foods from your choices whether you have reintroduced them, what have you noticed and what have you decided about your dairy food choices for the future?
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY THREE
FAT-SCRAP APRIL 2010 DAY TWENTY FIVE
Sunday, 25 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY THREE
Hi and welcome back!
Last month I included some ideas for snacks and thought it might help if I included them again.
Here are some snack suggestions for lower starchy carbohydrate snacks (good for days when less activity)
For more active days, and especially before and after training sessions include a portion of starchy carbohydrates (e.g oat cakes, rice cakes, ryvita, small wholegrain roll -if you have reintroduced wheat -) with your snack.
Piece of fruit and small handful of nuts
e.g banana and brazil nuts
apple and walnuts
pear and almonds
Piece of fruit and small amount of cheese (if you have reintroduced dairy)
e.g blueberries and goats cheese
apple and cheddar
pear and brie
pineapple and cottage cheese
Fruit and natural yoghurt
e.g mixed berries and yoghurt
banana and yoghurt
mango and yoghurt
Vegetable sticks and houmous
e.g red pepper and houmous
cauliflower and houmous
carrot and houmous
beetroot and houmous
Vegetable sticks and salsa
e.g yellow pepper and salsa
celery and salsa
baby corn and salsa
mange tout and salsa
Vegetable sticks and small amount of cheese (if you have reintroduced dairy)
e.g tomato and cheddar
beetroot and goats cheese
celery and cottage cheese
Vegetable sticks and nut butter
e.g celery and peanut butter
carrot and almond butter
cucumber and cashew nut butter
Spanish omelette/fritata
Mixed bean salad
2 or 3 falafel
Vegetables and cheese/fish/cold meat (prereably not ready cooked from supermarket)
e.g. cold roasted Mediterranean vegetables with small piece of chicken
cold roasted Mediterranean vegetables with tuna
cold roasted butternut squash with goats cheese
cold mediterranean roasted vegetables with houmous
Soup
e.g Vegetable and chicken
spicy butternut squash and cashew nut
celery
broccoli and stilton
half avocado and prawns
half avocado and salsa
half avocado and tuna
Fruit or vegetables with small handful of seeds
Vegetable sticks ideas (all raw)
pepper
carrot
celery
cucumber
broccoli
mange tout
sugar snaps
baby corn
cauliflower
mushroom
beetroot (cooked)
Roasted root vegetables
butternut squash
sweet potato
carrots
onions
parsnips
swede
celeriac
Roasted Mediterranean vegetables
courgette
aubergine
onion
garlic
tomatoes
peppers
Jayne added her favourites:
Roasted wedges of butternut squash with some garlic and chilli, this hot or cold makes a great snack, serve it with a piece of feta and shredded sage
Cherry tomatoes, and combine a handful of those with anything protein
Roasted parsnips can be satisfying if you want something sweet
....can you think of any others?
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY TWO
FAT-SCRAP APRIL 2010 DAY TWENTY FOUR
Last month I included some ideas for snacks and thought it might help if I included them again.
Here are some snack suggestions for lower starchy carbohydrate snacks (good for days when less activity)
For more active days, and especially before and after training sessions include a portion of starchy carbohydrates (e.g oat cakes, rice cakes, ryvita, small wholegrain roll -if you have reintroduced wheat -) with your snack.
Piece of fruit and small handful of nuts
e.g banana and brazil nuts
apple and walnuts
pear and almonds
Piece of fruit and small amount of cheese (if you have reintroduced dairy)
e.g blueberries and goats cheese
apple and cheddar
pear and brie
pineapple and cottage cheese
Fruit and natural yoghurt
e.g mixed berries and yoghurt
banana and yoghurt
mango and yoghurt
Vegetable sticks and houmous
e.g red pepper and houmous
cauliflower and houmous
carrot and houmous
beetroot and houmous
Vegetable sticks and salsa
e.g yellow pepper and salsa
celery and salsa
baby corn and salsa
mange tout and salsa
Vegetable sticks and small amount of cheese (if you have reintroduced dairy)
e.g tomato and cheddar
beetroot and goats cheese
celery and cottage cheese
Vegetable sticks and nut butter
e.g celery and peanut butter
carrot and almond butter
cucumber and cashew nut butter
Spanish omelette/fritata
Mixed bean salad
2 or 3 falafel
Vegetables and cheese/fish/cold meat (prereably not ready cooked from supermarket)
e.g. cold roasted Mediterranean vegetables with small piece of chicken
cold roasted Mediterranean vegetables with tuna
cold roasted butternut squash with goats cheese
cold mediterranean roasted vegetables with houmous
Soup
e.g Vegetable and chicken
spicy butternut squash and cashew nut
celery
broccoli and stilton
half avocado and prawns
half avocado and salsa
half avocado and tuna
Fruit or vegetables with small handful of seeds
Vegetable sticks ideas (all raw)
pepper
carrot
celery
cucumber
broccoli
mange tout
sugar snaps
baby corn
cauliflower
mushroom
beetroot (cooked)
Roasted root vegetables
butternut squash
sweet potato
carrots
onions
parsnips
swede
celeriac
Roasted Mediterranean vegetables
courgette
aubergine
onion
garlic
tomatoes
peppers
Jayne added her favourites:
Roasted wedges of butternut squash with some garlic and chilli, this hot or cold makes a great snack, serve it with a piece of feta and shredded sage
Cherry tomatoes, and combine a handful of those with anything protein
Roasted parsnips can be satisfying if you want something sweet
....can you think of any others?
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY TWO
FAT-SCRAP APRIL 2010 DAY TWENTY FOUR
Saturday, 24 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY TWO
Hi and welcome back!
One of the great things about FAT-SCRAP is that it encourages you to increase your intake of fibre.
Fibre is essential to aid the digestive system in the elimination of toxins and waste. There are two types of essential fibre – insoluble and soluble. Soluble fibre is found in fruit, beans, vegetables, oats, rye, barley, Insoluble fibre is found in whole grains, wheat and corn bran, vegetables, including potato skins, nuts, seeds, and some fruits. So by eating more of these foods you will be increasing your fibre intake and helping lower your risk of intestinal distress.
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTYONE
FAT-SCRAP APRIL 2010 DAY TWENTY THREE
One of the great things about FAT-SCRAP is that it encourages you to increase your intake of fibre.
Fibre is essential to aid the digestive system in the elimination of toxins and waste. There are two types of essential fibre – insoluble and soluble. Soluble fibre is found in fruit, beans, vegetables, oats, rye, barley, Insoluble fibre is found in whole grains, wheat and corn bran, vegetables, including potato skins, nuts, seeds, and some fruits. So by eating more of these foods you will be increasing your fibre intake and helping lower your risk of intestinal distress.
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTYONE
FAT-SCRAP APRIL 2010 DAY TWENTY THREE
Friday, 23 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTYONE
Hi and welcome back!
I'd like to remind you today that FAT-SCRAP is not a diet although it may seem like one at first. If you remember, the reason we were omitting some foods and drinks from our choices was to see if this had a positive effect on our bodies in how we felt, for example, would we feel less bloated, have more energy, feel slimmer? The other reason was to encourage you to make different food and drink choices from what you would usually choose.
I think by now you will appreciate just how much of all these foods and drinks we have in our diets. In the case of wheat, it is so easy to eat it at every meal and for every snack..just think - Bran Flakes for breakfast, biscuit for snack, sandwich for lunch, cake for snack, pasta for dinner...ALL WHEAT! Would you choose oats for every meal?
Anyway, going back to the Programme, the idea is not to put you on a restriction diet and deprive you of these food and drinks but to help you become confident that you do not need to have so much of these less nutritious foods and drinks and confident that you can choose alternative healthier foods and drinks. Once you have seen and felt the positive effects that not having them has, and also the benefits of making healthier choices, you will be less likely to want to include them again in such big quantities!
When you learn what you can live without, you develop the patience to be able to make conscious choices, to accept or refuse, turning towards to your own happiness.
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY
FAT-SCRAP APRIL 2010 DAY TWENTY TWO
I'd like to remind you today that FAT-SCRAP is not a diet although it may seem like one at first. If you remember, the reason we were omitting some foods and drinks from our choices was to see if this had a positive effect on our bodies in how we felt, for example, would we feel less bloated, have more energy, feel slimmer? The other reason was to encourage you to make different food and drink choices from what you would usually choose.
I think by now you will appreciate just how much of all these foods and drinks we have in our diets. In the case of wheat, it is so easy to eat it at every meal and for every snack..just think - Bran Flakes for breakfast, biscuit for snack, sandwich for lunch, cake for snack, pasta for dinner...ALL WHEAT! Would you choose oats for every meal?
Anyway, going back to the Programme, the idea is not to put you on a restriction diet and deprive you of these food and drinks but to help you become confident that you do not need to have so much of these less nutritious foods and drinks and confident that you can choose alternative healthier foods and drinks. Once you have seen and felt the positive effects that not having them has, and also the benefits of making healthier choices, you will be less likely to want to include them again in such big quantities!
When you learn what you can live without, you develop the patience to be able to make conscious choices, to accept or refuse, turning towards to your own happiness.
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY
FAT-SCRAP APRIL 2010 DAY TWENTY TWO
Thursday, 22 April 2010
FAT-SCRAP APRIL 2010 DAY TWENTY
Hi and welcome back!
Whe you started FAT-SCRAP I gave you a wrist band with the words, Strength, Knowledge and Support on it, reminding you some of the things that FAT-SCRAP is all about and reminding you that you have all these things already, you just may have not be using them.
Today, I invite you to share with us how you are now using your strength and how you are getting stronger, your knowledge and how you are gaining knowledge and your self support and the support you are gaining to help you achieve your goals.
Sue x
FAT-SCRAP APRIL 2010 DAY NINETEEN
FAT-SCRAP APRIL 2010 DAY TWENTYONE
Whe you started FAT-SCRAP I gave you a wrist band with the words, Strength, Knowledge and Support on it, reminding you some of the things that FAT-SCRAP is all about and reminding you that you have all these things already, you just may have not be using them.
Today, I invite you to share with us how you are now using your strength and how you are getting stronger, your knowledge and how you are gaining knowledge and your self support and the support you are gaining to help you achieve your goals.
Sue x
FAT-SCRAP APRIL 2010 DAY NINETEEN
FAT-SCRAP APRIL 2010 DAY TWENTYONE
Wednesday, 21 April 2010
FAT-SCRAP APRIL 2010 DAY NINETEEN
Hi and welcome back!
Will - the power to chose or decide; desire.
Willpower - the strength of will to chose or decide; desire
When people talk to me about their health and fitness goals one of the most common things I hear from them is "I haven't got any willpower" and this lack of willpower then becomes the reason for not achieving their goals. Do you believe that your willpower isn't very strong? If so, the questions you might like to ask yourself are
"How strong is my desire to reach my health and fitness goals?"
"Am I prepared to make the choice to do what it takes?"
"Have I decided that I am worth the sacrifices and the hard work?"
Listen to your answers and hear if they are the answers that convince you that you will achieve your goal? If they do not convince you, then what needs to happen so that you are convinced?
Think of anything you have ever achieved in your life and how strong your desire was to achieve that goal. How easy was it to make the choices and decisions that led you to achieving that goal? Is your desire to achieve your health and fitness goals the same? If not what is dfferent? What needs to happen for your desire to be the same?
If you really, really, really want something, do you do everything in your power to get it? Do you let nothing get in your way?
What might be getting in your way? Could it be you, I wonder?
Sue x
FAT-SCRAP APRIL 2010 DAY EIGHTEEN
FAT-SCRAP APRIL 2010 DAY TWENTY
Will - the power to chose or decide; desire.
Willpower - the strength of will to chose or decide; desire
When people talk to me about their health and fitness goals one of the most common things I hear from them is "I haven't got any willpower" and this lack of willpower then becomes the reason for not achieving their goals. Do you believe that your willpower isn't very strong? If so, the questions you might like to ask yourself are
"How strong is my desire to reach my health and fitness goals?"
"Am I prepared to make the choice to do what it takes?"
"Have I decided that I am worth the sacrifices and the hard work?"
Listen to your answers and hear if they are the answers that convince you that you will achieve your goal? If they do not convince you, then what needs to happen so that you are convinced?
Think of anything you have ever achieved in your life and how strong your desire was to achieve that goal. How easy was it to make the choices and decisions that led you to achieving that goal? Is your desire to achieve your health and fitness goals the same? If not what is dfferent? What needs to happen for your desire to be the same?
If you really, really, really want something, do you do everything in your power to get it? Do you let nothing get in your way?
What might be getting in your way? Could it be you, I wonder?
Sue x
FAT-SCRAP APRIL 2010 DAY EIGHTEEN
FAT-SCRAP APRIL 2010 DAY TWENTY
Tuesday, 20 April 2010
FAT-SCRAP APRIL 2010 DAY EIGHTEEN
Hi and welcome back!
An important part of this Programme is exercise, and for the first four weeks, the Programme asks you to commit to three training sessions a week with me but of course just two and a quarter hours of training sessions a week is not a lot of activity if you are sedentary for the other one hundred and three waking hours during the rest of the week!
If you do have a very inactive week, I urge you to think about either including more activity into your day, or if this is not possible, then an exercise session each day is a must. To lose body fat, there has to be a calorie deficit, in other words, the energy coming into the body must be lower than the energy that the body is using. Low calorie diets restrict the calories coming in but this is not a healthy way to lose weight, nor gain fitness. The emphasis of this Programme is healthy eating ...it only restricts the amount of least nutritious and least beneficial calories coming in, therefore our calorie deficit is coming from the exercise we are doing and our general activity throughout the day. This means that the more active you can be, the more likely it will be that you will lose those extra pounds of fat! And, as you get stronger and fitter, your body becomes more efficiant at burning calories (your metabolism increases)and you even burn more calories when you are asleep!
So, just as you have been making changes to give yourself the best fuel every day, now it's time to make changes to give yourself the best exercise every day!
You deserve to be fit and healthy and your body will thank you for it!!!
Sue x
FAT-SCRAP APRIL 2010 DAY SEVENTEEN
FAT-SCRAP APRIL 2010 DAY NINETEEN
An important part of this Programme is exercise, and for the first four weeks, the Programme asks you to commit to three training sessions a week with me but of course just two and a quarter hours of training sessions a week is not a lot of activity if you are sedentary for the other one hundred and three waking hours during the rest of the week!
If you do have a very inactive week, I urge you to think about either including more activity into your day, or if this is not possible, then an exercise session each day is a must. To lose body fat, there has to be a calorie deficit, in other words, the energy coming into the body must be lower than the energy that the body is using. Low calorie diets restrict the calories coming in but this is not a healthy way to lose weight, nor gain fitness. The emphasis of this Programme is healthy eating ...it only restricts the amount of least nutritious and least beneficial calories coming in, therefore our calorie deficit is coming from the exercise we are doing and our general activity throughout the day. This means that the more active you can be, the more likely it will be that you will lose those extra pounds of fat! And, as you get stronger and fitter, your body becomes more efficiant at burning calories (your metabolism increases)and you even burn more calories when you are asleep!
So, just as you have been making changes to give yourself the best fuel every day, now it's time to make changes to give yourself the best exercise every day!
You deserve to be fit and healthy and your body will thank you for it!!!
Sue x
FAT-SCRAP APRIL 2010 DAY SEVENTEEN
FAT-SCRAP APRIL 2010 DAY NINETEEN
Monday, 19 April 2010
FAT-SCRAP APRIL 2010 DAY SEVENTEEN
Hi and welcome back!
It's been an interesting week of different experiences and challenges for us all again. Everything that happens to you on this FAT-SCRAP journey is an experience and it's how you perceive these experiences that will make a difference to whether you continue with this journey. The thing I love about perception is that there is never one way seeing things, you might be looking at things from different angles, seeing them in a different light, taking a different point of view, looking at the other side of the coin..but, which ever way you choose to perceive your experiences will determine your future choices.
And the great thing with challenges is that we can learn from them. If we succeed in overcoming them then we can become more confident in our abilities and desires. If we find that we can't overcome the challenge we might want to learn how we could make different choices next time that would serve us better. We can question our desire - "how important is it that I overcome this challenge?" and learn from that. Sometimes, we find we have other goals more important than the one we are trying to achieve.
So my advice today is embrace your challenges, challenge your perspectives, perceive your desires and desire your outcomes!
Sue x
FAT-SCRAP APRIL 2010 DAY SIXTEEN
FAT-SCRAP APRIL 2010 DAY EIGHTEEN
It's been an interesting week of different experiences and challenges for us all again. Everything that happens to you on this FAT-SCRAP journey is an experience and it's how you perceive these experiences that will make a difference to whether you continue with this journey. The thing I love about perception is that there is never one way seeing things, you might be looking at things from different angles, seeing them in a different light, taking a different point of view, looking at the other side of the coin..but, which ever way you choose to perceive your experiences will determine your future choices.
And the great thing with challenges is that we can learn from them. If we succeed in overcoming them then we can become more confident in our abilities and desires. If we find that we can't overcome the challenge we might want to learn how we could make different choices next time that would serve us better. We can question our desire - "how important is it that I overcome this challenge?" and learn from that. Sometimes, we find we have other goals more important than the one we are trying to achieve.
So my advice today is embrace your challenges, challenge your perspectives, perceive your desires and desire your outcomes!
Sue x
FAT-SCRAP APRIL 2010 DAY SIXTEEN
FAT-SCRAP APRIL 2010 DAY EIGHTEEN
Sunday, 18 April 2010
FAT-SCRAP APRIL 2010 DAY SIXTEEN
Hi and welcome back!
A reminder about hydration...
When it comes to losing body fat it is even more important than ever to consider your hydration. All functions within the body require the presence of water and for these functions to occur quickly and efficiently we need a well hydrated body. In short, being well hydrated helps boost our metabolic rate meaning we will burn energy faster - I have read that a well hydrated body burns 3% more calories than a dehydrated body- which makes sense when you think about it as once the body is dehydrated it will start to shut down!
Another thing to remember is that we get a lot of our fluids from food, especially fruit and vegetables, so if you are not eating a lot of fruit and vegetables you are even more likely to be dehydrated and more likely to eat more of the other foods(which are higher in calories) to fill up your fluid reserves.
And, when it comes to exercise, our muscles also hold a lot of water, so if you are dehydrated, your muscles are likely to be weeker - and what do we want to become?...Stronger!!!!
Bearing all of this in mind why would you not want to drink more water?
Health benefits of drinking water:
regulate appetite
increase metabolism
boost energy levels
less water retention
alleviate some headaches
help reduce blood pressure
help reduce high cholesterol
ease joint pain
decrease in risk of some cancers
less chance developing kidney stones
release toxic waste products
improves skin
So, bottoms up and cheers!!
Sue x
FAT-SCRAP APRIL 2010 DAY FIFTEEN
FAT-SCRAP APRIL 2010 DAY SEVENTEEN
A reminder about hydration...
When it comes to losing body fat it is even more important than ever to consider your hydration. All functions within the body require the presence of water and for these functions to occur quickly and efficiently we need a well hydrated body. In short, being well hydrated helps boost our metabolic rate meaning we will burn energy faster - I have read that a well hydrated body burns 3% more calories than a dehydrated body- which makes sense when you think about it as once the body is dehydrated it will start to shut down!
Another thing to remember is that we get a lot of our fluids from food, especially fruit and vegetables, so if you are not eating a lot of fruit and vegetables you are even more likely to be dehydrated and more likely to eat more of the other foods(which are higher in calories) to fill up your fluid reserves.
And, when it comes to exercise, our muscles also hold a lot of water, so if you are dehydrated, your muscles are likely to be weeker - and what do we want to become?...Stronger!!!!
Bearing all of this in mind why would you not want to drink more water?
Health benefits of drinking water:
regulate appetite
increase metabolism
boost energy levels
less water retention
alleviate some headaches
help reduce blood pressure
help reduce high cholesterol
ease joint pain
decrease in risk of some cancers
less chance developing kidney stones
release toxic waste products
improves skin
So, bottoms up and cheers!!
Sue x
FAT-SCRAP APRIL 2010 DAY FIFTEEN
FAT-SCRAP APRIL 2010 DAY SEVENTEEN
Saturday, 17 April 2010
FAT-SCRAP Fruit Muesli Slice
When it's as easy and delicious as this, it's easy to make healthy choices!
75g organic ready to eat dates/apricots
1 eating apple, grated
150g muesli (I used a mix of oats, mixed seeds, cashew nuts and raisins)
150ml orange/apple juice
1 tablespoon almond oil
Mix all ingredients together and press into a 8 in cake tin.
Bake 190 degrees/375 degrees/gas 5 for approximately 35 minutes or until lightly browned and firm.
SIMPLE!!!
1 eating apple, grated
150g muesli (I used a mix of oats, mixed seeds, cashew nuts and raisins)
150ml orange/apple juice
1 tablespoon almond oil
Mix all ingredients together and press into a 8 in cake tin.
Bake 190 degrees/375 degrees/gas 5 for approximately 35 minutes or until lightly browned and firm.
SIMPLE!!!
FAT-SCRAP Lentil and Butternut Squash Curry
For the lovely "Dusty" to inspire her to cook with pulses!
1 tablespoon oil
2 cups chopped onion (frozen onions for speed and ease)
2 cloves of garlic peeled and crushed
2 tablespoons curry powder
1 cup red lentils
1 medium butternut squash peeled and chopped
2 cans oganic tomatoes plus 2 cans of water
1 bunch fresh coriander, chopped (or freeze your own and use straight from the freezer!)
2 big handfuls of organic spinach (or frozen)
1 eating apple chopped
2 handfuls of sultanas
Heat the oil in a pan and gently cook the onions in the oil until lightly browned and soft.
Add the garlic and cook gently for another minute
Stir in curry powder and cook for about a minute.
Add all other ingredients, bring to the boil, cover and gently simmer for a couple of hours.
Now how easy it that!!!
1 tablespoon oil
2 cups chopped onion (frozen onions for speed and ease)
2 cloves of garlic peeled and crushed
2 tablespoons curry powder
1 cup red lentils
1 medium butternut squash peeled and chopped
2 cans oganic tomatoes plus 2 cans of water
1 bunch fresh coriander, chopped (or freeze your own and use straight from the freezer!)
2 big handfuls of organic spinach (or frozen)
1 eating apple chopped
2 handfuls of sultanas
Heat the oil in a pan and gently cook the onions in the oil until lightly browned and soft.
Add the garlic and cook gently for another minute
Stir in curry powder and cook for about a minute.
Add all other ingredients, bring to the boil, cover and gently simmer for a couple of hours.
Now how easy it that!!!
FAT-SCRAP Fruit Cake
Well, I 've impressed myself here..an oat based, a no added sugar with very little fat tasty, moist fruit cake that everyone who has tasted it so far has enjoyed, especially my husband! Just shows you can make healthy food delicious!!
200 ml of water
60 ml almond oil
750g mixed dried fruit (I used 250g organic ready to eat prunes, 350g organic ready to eat rasins and 150g organic ready to eat dates)
1/2 teaspoon of nutmeg
1 teaspoon mixed spice
1/2 teaspoon all-spice
1 teaspoon bicarbonate of soda
2 eggs
2 tablespoons orange juice
2 cups porridge oats
1/2 teaspoon almond essence
Place the water, oil, fruit, nutmeg, spices and bicarbonate of soda in a saucepan. Bring to the boil and simmer for 10 minutes. Leave to cool.
When cool beat in the eggs.
Add the juice, oats and almond essence and stir well.
Bake in a lined cake/loaf tine 350 degrees F/180 degrees C/ gas mark 4 for 45 mins-1 hour.
Leave to cool in tin
60 ml almond oil
750g mixed dried fruit (I used 250g organic ready to eat prunes, 350g organic ready to eat rasins and 150g organic ready to eat dates)
1/2 teaspoon of nutmeg
1 teaspoon mixed spice
1/2 teaspoon all-spice
1 teaspoon bicarbonate of soda
2 eggs
2 tablespoons orange juice
2 cups porridge oats
1/2 teaspoon almond essence
Place the water, oil, fruit, nutmeg, spices and bicarbonate of soda in a saucepan. Bring to the boil and simmer for 10 minutes. Leave to cool.
When cool beat in the eggs.
Add the juice, oats and almond essence and stir well.
Bake in a lined cake/loaf tine 350 degrees F/180 degrees C/ gas mark 4 for 45 mins-1 hour.
Leave to cool in tin
FAT-SCRAP APRIL 2010 DAY FIFTEEN
Hi and welcome back!
Some of you may remeber this from a previous blog but I thought it was a good diea 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 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 APRIL 2010 DAY FOURTEEN
FAT-SCRAP APRIL 2010 DAY SIXTEEN
Some of you may remeber this from a previous blog but I thought it was a good diea 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 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 APRIL 2010 DAY FOURTEEN
FAT-SCRAP APRIL 2010 DAY SIXTEEN
Friday, 16 April 2010
FAT-SCRAP APRIL 2010 DAY FOURTEEN
Hi and welcome back!
Tomorrow is weigh-in day for some of you and it is important that you come along feeling positive about what you have gained so far and not worrying about what you have lost. As I have said, if you worry about losing something you try and find it again so, today I would like you to spend a little time reflecting on your journey - how you felt at the start, and how you are feeling now and what you have gained from the programme. You might like to write it down here to help reinforce your positivity.
Sue x
FAT-SCRAP APRIL 2010 DAY THIRTEEN
FAT-SCRAP APRIL 2010 DAY FIFTEEN
Tomorrow is weigh-in day for some of you and it is important that you come along feeling positive about what you have gained so far and not worrying about what you have lost. As I have said, if you worry about losing something you try and find it again so, today I would like you to spend a little time reflecting on your journey - how you felt at the start, and how you are feeling now and what you have gained from the programme. You might like to write it down here to help reinforce your positivity.
Sue x
FAT-SCRAP APRIL 2010 DAY THIRTEEN
FAT-SCRAP APRIL 2010 DAY FIFTEEN
Thursday, 15 April 2010
FAT-SCRAP APRIL 2010 DAY THIRTEEN
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
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
Wednesday, 14 April 2010
FAT-SCRAP APRIL 2010 DAY TWELVE
Hi and welcome back!
A reminder of a previous blog about helping you to make healthier choices....
Eating near to nature is the theme to our food choices, so with this in mind I thought I'd show you a way to think about this...
Take an apple from the tree..its a grade A food - nature itself!
Process it by peeling it and chopping it up....it's now a grade B food
Process it more by cooking it .....it has now become a grade C food
Up to here, the apple is still just an apple, it has just had some goodness taken away from it.
Add some sugar to it......now it is a D grade food
Add some pastry to it....
and now you have something that is apple, minus some valauble nutrients, with added less nutritious foods .................. so becomes an F grade food!!
F = FAKE AND/OR FAT STORING FOODS!!
How many grade A foods are in your food choices today?
Sue x
FAT-SCRAP APRIL 2010 DAY ELEVEN
FAT-SCRAP APRIL 2010 DAY THIRTEEN
A reminder of a previous blog about helping you to make healthier choices....
Eating near to nature is the theme to our food choices, so with this in mind I thought I'd show you a way to think about this...
Take an apple from the tree..its a grade A food - nature itself!
Process it by peeling it and chopping it up....it's now a grade B food
Process it more by cooking it .....it has now become a grade C food
Up to here, the apple is still just an apple, it has just had some goodness taken away from it.
Add some sugar to it......now it is a D grade food
Add some pastry to it....
and now you have something that is apple, minus some valauble nutrients, with added less nutritious foods .................. so becomes an F grade food!!
F = FAKE AND/OR FAT STORING FOODS!!
How many grade A foods are in your food choices today?
Sue x
FAT-SCRAP APRIL 2010 DAY ELEVEN
FAT-SCRAP APRIL 2010 DAY THIRTEEN
Tuesday, 13 April 2010
FAT-SCRAP APRIL 2010 DAY ELEVEN
Hi and welcome back!
Another exercise day today for some of you and I wonder how you are feeling about it? Are you doing it because you have to? Are you doing it because you want to? What are your expectations about the exercise sessions? Your self talk could make the difference to what you achieve today, so what do you want to achieve?
If your reason for exercising today is weight loss, how will you know at the end of the session that you have lost weight? The answer is you can't know - So is it worth making this the reason for doing the training? If, however, your reason for coming is to get stronger or fitter, or something similar, then by the end of the session you will know if you felt a little bit stronger or fitter than last time. As you see yourself doing one more press up, holding the plank a few more seconds or managing one more body weight get up, you will know that you have achieved something.
Looking forward to seeing you become a little bit stronger and a little bit fitter today!
Sue x
FAT-SCRAP APRIL 2010 DAY TEN
FAT-SCRAP APRIL 2010 DAY TWELVE
Another exercise day today for some of you and I wonder how you are feeling about it? Are you doing it because you have to? Are you doing it because you want to? What are your expectations about the exercise sessions? Your self talk could make the difference to what you achieve today, so what do you want to achieve?
If your reason for exercising today is weight loss, how will you know at the end of the session that you have lost weight? The answer is you can't know - So is it worth making this the reason for doing the training? If, however, your reason for coming is to get stronger or fitter, or something similar, then by the end of the session you will know if you felt a little bit stronger or fitter than last time. As you see yourself doing one more press up, holding the plank a few more seconds or managing one more body weight get up, you will know that you have achieved something.
Looking forward to seeing you become a little bit stronger and a little bit fitter today!
Sue x
FAT-SCRAP APRIL 2010 DAY TEN
FAT-SCRAP APRIL 2010 DAY TWELVE
Monday, 12 April 2010
FAT-SCRAP APRIL 2010 DAY TEN
Hi and welcome back!
I read this yesterday and thought the words were perfect for us. It has come from a blog written by an amazingly talented young lady named Rosanna Gordon who also has a passion for health and fitness and who Apple knows personally. I'm sure if you have a look at her blogs you will find more inspiration. The link to her blog is below.
http://wakeuptohealth.co.uk/2010/04/07/let-the-boat-rock/
Let us think carefully about what we are doing here
And what our purpose is.
Are we living our true potential?
Are we the happiest and healthiest we can be?
If not, why not?
What is getting in the way?
We need to take full responsibility for our lives,
For our health and for our well-being
In knowing that we can change at any moment.
We can find strength and take good care of ourselves.
We can feel incredible.
We have choice.
Health is a choice.
Taken from "Let the boat rock" by Rosanna Gordon
FAT-SCRAP APRIL 2010 DAY NINE
FAT-SCRAP APRIL 2010 DAY ELEVEN
I read this yesterday and thought the words were perfect for us. It has come from a blog written by an amazingly talented young lady named Rosanna Gordon who also has a passion for health and fitness and who Apple knows personally. I'm sure if you have a look at her blogs you will find more inspiration. The link to her blog is below.
http://wakeuptohealth.co.uk/2010/04/07/let-the-boat-rock/
Let us think carefully about what we are doing here
And what our purpose is.
Are we living our true potential?
Are we the happiest and healthiest we can be?
If not, why not?
What is getting in the way?
We need to take full responsibility for our lives,
For our health and for our well-being
In knowing that we can change at any moment.
We can find strength and take good care of ourselves.
We can feel incredible.
We have choice.
Health is a choice.
Taken from "Let the boat rock" by Rosanna Gordon
FAT-SCRAP APRIL 2010 DAY NINE
FAT-SCRAP APRIL 2010 DAY ELEVEN
Sunday, 11 April 2010
FAT-SCRAP APRIL 2010 DAY NINE
Hi and welcome back!
"The seeds that you have planted are beginning to sprout results"
Since the start of your investment in FAT-SCRAP some changes have been made...and the outcome of these changes have already brought results. Now it is more important than ever to remain positive and hold a clear vision of your desire and intention (reminder to complete your homework!!) and be aware of the people around you who encourage your positivity or those with negative mindsets. Even your best friend may want to sabotage your results by persuading you that one piece of cake won't matter!!
Daily action of acting as if you have already achieved your goal- even if it only consists of baby steps -is essential to keep the energy of your manifestation at a high level.
Sue x
FAT-SCRAP APRIL 2010 DAY EIGHT
FAT-SCRAP APRIL 2010 DAY TEN
"The seeds that you have planted are beginning to sprout results"
Since the start of your investment in FAT-SCRAP some changes have been made...and the outcome of these changes have already brought results. Now it is more important than ever to remain positive and hold a clear vision of your desire and intention (reminder to complete your homework!!) and be aware of the people around you who encourage your positivity or those with negative mindsets. Even your best friend may want to sabotage your results by persuading you that one piece of cake won't matter!!
Daily action of acting as if you have already achieved your goal- even if it only consists of baby steps -is essential to keep the energy of your manifestation at a high level.
Sue x
FAT-SCRAP APRIL 2010 DAY EIGHT
FAT-SCRAP APRIL 2010 DAY TEN
Saturday, 10 April 2010
FAT-SCRAP APRIL 2010 DAY EIGHT
Hi and welcome back!
Today is the end of the first week of FAT-SCRAP for some of you and we are meeting up for some mental training as well as physical training. As usual I am nervous about the weigh-in, as I know it can be a big motivator or demotivator. All I can say is a repeat of my comments yesterday..Is the number on the scales a realistic measure of your success this week?
I would suggest that you meausre your succcess on your achievements this week and, as a summary, perhaps you could share with us some of the changes you have made to what you do and how you think and feel about your health, fitness, diet and exercise since you have been on the FAT-SCRAP programme.
Also, if you feel you can, please share with us any difficulties you have had, and how you might be able to overcome these in the future.
Sue x
FAT-SCRAP APRIL 2010 DAY SEVEN
FAT-SCRAP APRIL 2010 DAY NINE
Today is the end of the first week of FAT-SCRAP for some of you and we are meeting up for some mental training as well as physical training. As usual I am nervous about the weigh-in, as I know it can be a big motivator or demotivator. All I can say is a repeat of my comments yesterday..Is the number on the scales a realistic measure of your success this week?
I would suggest that you meausre your succcess on your achievements this week and, as a summary, perhaps you could share with us some of the changes you have made to what you do and how you think and feel about your health, fitness, diet and exercise since you have been on the FAT-SCRAP programme.
Also, if you feel you can, please share with us any difficulties you have had, and how you might be able to overcome these in the future.
Sue x
FAT-SCRAP APRIL 2010 DAY SEVEN
FAT-SCRAP APRIL 2010 DAY NINE
Friday, 9 April 2010
FAT-SCRAP APRIL 2010 DAY SEVEN
"Success is a personal definition, it's about how you feel." -Lissa Coffey
I used to struggle with the word success and what it meant. People often asked me "How is your business going, how many clients do you have now?" and I would answer them and then ask myself "I wonder what they think? How many clients would it take for them to judge me as succcessful?" Eventually I realised that it didn't really matter how many clients I had and that people were probably not judging me, just asking out of interest, curiosity or just for converstation, but what did matter was how I felt about how busy I was. Afterall, I would hardly feel successful if I had so many clients that I couldn't cope! So, my answer now is "I have as many clients as I can manage at the moment" or "I have some clients at the moment and I could manage a few more " and I know that as I say this I feel confident and happy with where I am ...and if I feel confident and happy, then I feel successful!
So what's got to happen for you to feel successful on this Programme? Is it really all about a number on the scales being a measure of your success or can you measure your success on how you are feeling? If you are feeling happy because you are feeling a little bit fitter or stronger, or you feel you have more energy, or a more positive outlook, or feeling proud of some of the choices you have made, or more empowered and confident perhaps, can you say today that you feel successful?
Looking forward to hearing about your successes!!
Sue x
FAT-SCRAP MARCH 2010 DAY SIX
FAT-SCRAP MARCH 2010 DAY EIGHT
I used to struggle with the word success and what it meant. People often asked me "How is your business going, how many clients do you have now?" and I would answer them and then ask myself "I wonder what they think? How many clients would it take for them to judge me as succcessful?" Eventually I realised that it didn't really matter how many clients I had and that people were probably not judging me, just asking out of interest, curiosity or just for converstation, but what did matter was how I felt about how busy I was. Afterall, I would hardly feel successful if I had so many clients that I couldn't cope! So, my answer now is "I have as many clients as I can manage at the moment" or "I have some clients at the moment and I could manage a few more " and I know that as I say this I feel confident and happy with where I am ...and if I feel confident and happy, then I feel successful!
So what's got to happen for you to feel successful on this Programme? Is it really all about a number on the scales being a measure of your success or can you measure your success on how you are feeling? If you are feeling happy because you are feeling a little bit fitter or stronger, or you feel you have more energy, or a more positive outlook, or feeling proud of some of the choices you have made, or more empowered and confident perhaps, can you say today that you feel successful?
Looking forward to hearing about your successes!!
Sue x
FAT-SCRAP MARCH 2010 DAY SIX
FAT-SCRAP MARCH 2010 DAY EIGHT
Thursday, 8 April 2010
FAT-SCRAP APRIL 2010 DAY SIX
Welcome back!
So more training sessions today and yesterday for some of you and I wonder how you are feeling about it? Your body may be aching by now from your last session and hopefully that will just be some of your muscles reacting to the fact that they are not used to being used! The good news is that the more you use these muscles again the less they will complain!! (And Apple and Pear can vouch for that!) If you have noticed any pain in your joints then this is something we do need to take into consideration so please let me know. The other thing to remember that resting those muscles is important to allow them to recover and strengthen, but that doesn't mean you have to be a couch potato - keeping active everyday is a priority!
Sue x
FAT-SCRAP MARCH 2010 DAY FIVE
FAT-SCRAP MARCH 2010 DAY SEVEN
So more training sessions today and yesterday for some of you and I wonder how you are feeling about it? Your body may be aching by now from your last session and hopefully that will just be some of your muscles reacting to the fact that they are not used to being used! The good news is that the more you use these muscles again the less they will complain!! (And Apple and Pear can vouch for that!) If you have noticed any pain in your joints then this is something we do need to take into consideration so please let me know. The other thing to remember that resting those muscles is important to allow them to recover and strengthen, but that doesn't mean you have to be a couch potato - keeping active everyday is a priority!
Sue x
FAT-SCRAP MARCH 2010 DAY FIVE
FAT-SCRAP MARCH 2010 DAY SEVEN
Wednesday, 7 April 2010
FAT-SCRAP APRIL 2010 DAY FIVE
"Enjoy the journey, enjoy every moment, and quit worrying about winning and losing."
Matt Biondi
Welcome back!
..and I hope you are not aching too much from the first FAT-SCRAP training session for some of you !!!!! Well done - great efforts and achievements! Now you are someone who includes exercise as part of their regular routine as well as being someone who fuels their bodies with healthy foods...the next step is to enjoy being that someone and enjoy the gains you are experiencing!
Sue x
FAT-SCRAP APRIL 2010 DAY FOUR
FAT-SCRAP APRIL 2010 DAY SIX
Matt Biondi
Welcome back!
..and I hope you are not aching too much from the first FAT-SCRAP training session for some of you !!!!! Well done - great efforts and achievements! Now you are someone who includes exercise as part of their regular routine as well as being someone who fuels their bodies with healthy foods...the next step is to enjoy being that someone and enjoy the gains you are experiencing!
Sue x
FAT-SCRAP APRIL 2010 DAY FOUR
FAT-SCRAP APRIL 2010 DAY SIX
Tuesday, 6 April 2010
FAT-SCRAP APRIL 2010 DAY FOUR
Spring is a time of new beginnings and it seems appropriate that some of you are beginning your FAT-SCRAP journey at this time. Beginning a new journey can be exciting bringing the promise of new experiences, new possibilities, new outcomes while it can also be scary remembering old fears from past expereinces, old doubts, old failures.
So, today, whether you are just beginning your journey or are well on the way, I invite you to share with us how you are going to, or continuing to, enjoy each day of this journey of health and fitness in a positive and excited frame of mind.
Sue x
FAT-SCRAP APRIL 2010 DAY THREE
FAT-SCRAP APRIL 2010 DAY FIVE
So, today, whether you are just beginning your journey or are well on the way, I invite you to share with us how you are going to, or continuing to, enjoy each day of this journey of health and fitness in a positive and excited frame of mind.
Sue x
FAT-SCRAP APRIL 2010 DAY THREE
FAT-SCRAP APRIL 2010 DAY FIVE
Monday, 5 April 2010
FAT-SCRAP APRIL 2010 DAY THREE
"Nothing tastes as good as being healthy and looking good feels"
Interestingly when people have asked me about FAT-SCRAP the biggest resistance to the Programme is giving up either the sugar or the alcohol or both! "Oh but sugary foods/alchohol make me feel good" is the usual comment..."I couldn't possibly give it/them up!"
Yes, I agee they do taste nice and do make us feel good..but for how long? How many times have you enjoyed these foods and then felt guilty or not so good for having them? They might make you feel good in the short term but in the long term....??? The question I ask is "Is the short term sacrifice of sugar/alcohol worth the cost if it is going to lead you having a healthier and fitter body in the long term?"
Sue x
FAT-SCRAP APRIL 2010 DAY TWO
FAT-SCRAP APRIL 2010 DAY FOUR
Interestingly when people have asked me about FAT-SCRAP the biggest resistance to the Programme is giving up either the sugar or the alcohol or both! "Oh but sugary foods/alchohol make me feel good" is the usual comment..."I couldn't possibly give it/them up!"
Yes, I agee they do taste nice and do make us feel good..but for how long? How many times have you enjoyed these foods and then felt guilty or not so good for having them? They might make you feel good in the short term but in the long term....??? The question I ask is "Is the short term sacrifice of sugar/alcohol worth the cost if it is going to lead you having a healthier and fitter body in the long term?"
Sue x
FAT-SCRAP APRIL 2010 DAY TWO
FAT-SCRAP APRIL 2010 DAY FOUR
Sunday, 4 April 2010
Oat and Fruit Bake
I came up with this when I was trying to create a healthy flapjack recipe. It has a softer consistency than flapjack so that's why I have called it a bake! Please let me know what you think and if you make any other versions.
10 dates
1/2 cup water.
Place dates and water in pan and simmer for about 5 minutes until dates soften then allow to cool.
1/2 cup apple juice
1 eating apple peeled and chopped
Cook apple in juice until soft then puree
3/4 cup rolled oats
1/4 cup spelt flour
1/2 teaspoon cinnamon
1/2 cup chopped almonds
1/4 cup sunflower seeds
40 dried cherries
8 chopped organic ready to eat dried apricots
Mix these dry ingredients together.
Add date puree and apple puree and stir well to mix
Press into lightly oiled baking tray
Bake 180 degrees for approximately 20/25 minutes/
Cool in tin then turn out and cut into bars
Flapjacks
1/2 cup almond oil
10 chopped organic ready to eat dates
2 cups rolled oats
1 cup chopped nuts and seeds
1 cup raisins
2 eggs
Warm oil in pan, stir in dates and leave to soften until mixture is cool.
Mix in the rest of the ingredients and pour into lightly oiled tin.
Bake in oven 180 degrees for approximately 20 minutes
Cool in tin and then turn out and cut into squares.
FAT-SCRAP APRIL 2010 DAY TWO
Hi and welcome back- and Happy Easter!
How exciting for those of you who have just begun the FAT-SCRAP Programme and are on the way to a healthier and fitter you and for those of you who have been on the Programme for a while continuing with your healthier and fitter lifestyle!
How does it feel to be fueling your body with the foods it deserves... Foods that you have thought carefully about, foods that will give you energy and foods that will look after your body?
Now you are providing your body with fantastic fuel your engine will be so much better prepared for your workouts and you will be able to give them 100%!
Sue x
FAT-SCRAP APRIL DAY ONE
FAT-SCRAP MARCH 2010 DAY THREE
How exciting for those of you who have just begun the FAT-SCRAP Programme and are on the way to a healthier and fitter you and for those of you who have been on the Programme for a while continuing with your healthier and fitter lifestyle!
How does it feel to be fueling your body with the foods it deserves... Foods that you have thought carefully about, foods that will give you energy and foods that will look after your body?
Now you are providing your body with fantastic fuel your engine will be so much better prepared for your workouts and you will be able to give them 100%!
Sue x
FAT-SCRAP APRIL DAY ONE
FAT-SCRAP MARCH 2010 DAY THREE
Saturday, 3 April 2010
FAT-SCRAP ACTIVE REST WEEK - SATURDAY/APRIL 2010 DAY ONE
Hi and welcome back!
And welcome to our new FAT-SCRAPPERS!
These pages are for you to use to help you with your motivation. Keeping a daily record of the foods you eat, your daily activity and any exercise you perform will ensure that you to stay focused and on the right track. It will also enable me to be able to advise, encourage and support you where possible and most of all, these pages will help you to help each other!
Today, I invite you to tell us a bit about yourself (you don’t have to use your real name), about what you are hoping to achieve by following the FAT-SCRAP programme, about what you think you might find difficult or easy, or anything else that you would like to share with us.
And current FAT-SCRAPPERS, well, you have had your week off and experienced following the FAT-SCRAP Programme on your own. Today I invite you to share with us your experiences and your thoughts for this coming month.
“A man who is constantly engaged in action and works hard until he has achieved his goal, undergoes lots of metamorphosis and positive change which helps in his self improvement”
Sam Veda
And of course, to anyone following our FAT-SCRAP experiences we would love you to join in with your comments, questions or, much appreciated, support!! Let us know if you have been inspired by our FAT-SCRAPPERS to make some of the FAT-SCRAP changes and how they have helped you!
Sue x
FAT-SCRAP ACTIVE REST WEEK - FRIDAY
FAT-SCRAP APRIL 2010 DAY TWO
And welcome to our new FAT-SCRAPPERS!
These pages are for you to use to help you with your motivation. Keeping a daily record of the foods you eat, your daily activity and any exercise you perform will ensure that you to stay focused and on the right track. It will also enable me to be able to advise, encourage and support you where possible and most of all, these pages will help you to help each other!
Today, I invite you to tell us a bit about yourself (you don’t have to use your real name), about what you are hoping to achieve by following the FAT-SCRAP programme, about what you think you might find difficult or easy, or anything else that you would like to share with us.
And current FAT-SCRAPPERS, well, you have had your week off and experienced following the FAT-SCRAP Programme on your own. Today I invite you to share with us your experiences and your thoughts for this coming month.
“A man who is constantly engaged in action and works hard until he has achieved his goal, undergoes lots of metamorphosis and positive change which helps in his self improvement”
Sam Veda
And of course, to anyone following our FAT-SCRAP experiences we would love you to join in with your comments, questions or, much appreciated, support!! Let us know if you have been inspired by our FAT-SCRAPPERS to make some of the FAT-SCRAP changes and how they have helped you!
Sue x
FAT-SCRAP ACTIVE REST WEEK - FRIDAY
FAT-SCRAP APRIL 2010 DAY TWO
Friday, 2 April 2010
FAT-SCRAP ACTIVE REST WEEK - FRIDAY
Hi and welcome back!
Sometimes it can be difficult to get into action.
My old 2CV car was always difficult to get going on a cold damp morning and often needed a push, but once she got going she always got me where I wanted to go!
Sue x
FAT-SCRAP ACTIVE REST WEEK - THURSDAY
FAT-SCRAP ACTIVE REST WEEK - SATURDAY/APRIL 2010 DAY ONE
Sometimes it can be difficult to get into action.
My old 2CV car was always difficult to get going on a cold damp morning and often needed a push, but once she got going she always got me where I wanted to go!
Sue x
FAT-SCRAP ACTIVE REST WEEK - THURSDAY
FAT-SCRAP ACTIVE REST WEEK - SATURDAY/APRIL 2010 DAY ONE
Thursday, 1 April 2010
FAT-SCRAP ACTIVE REST WEEK - THURSDAY
Hi and welcome back!
What are your values around your health and fitness? What's important to you about your health and fitness? Do you live by these values? Are your health and fitness choices making you happy? If you were to make your health and fitness choices based on your values do you think you would feel happier? What needs to happen for you to be happier about your health and fitness?
Sue x
FAT-SCRAP ACTIVE REST WEEK - WEDNESDAY
FAT-SCRAP ACTIVE REST WEEK - FRIDAY
What are your values around your health and fitness? What's important to you about your health and fitness? Do you live by these values? Are your health and fitness choices making you happy? If you were to make your health and fitness choices based on your values do you think you would feel happier? What needs to happen for you to be happier about your health and fitness?
Sue x
FAT-SCRAP ACTIVE REST WEEK - WEDNESDAY
FAT-SCRAP ACTIVE REST WEEK - FRIDAY
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