Thank you so much for all your January chatting and for sharing your FatScrap experiences and tips. I’m really looking forward to another busy Chat Room this month! The Chat Room is just one of the tools that your FatScrap Toolbox provides for you and I hope you have found it a valuable tool in your progress so far.
I think by now you will appreciate that good quality eating goes hand in hand with good quality exercising, and by good quality I mean a good quality of fun, pleasure and enjoyment! I am thrilled when I receive the feedback that you are really enjoying the training sessions and also thrilled when you are enjoying buying, cooking and eating healthier foods. This is the difference that I hope to make. Yes, I do hope that your body fat levels reduce, that your lean tissue increases and that you become stronger and fitter as a result of your lifestyle changes but it is the lifestyle changes that I am here to help you with. The reason you are gaining so much from the Programme is because you WANT to make the changes. So many people think that they want to be slimmer, fitter or healthier and wonder why they can’t do it. It’s simple really, they want something else more; they want to eat so called “treats” everyday, they want to regularly drink alcohol, they want to sit in front of the TV to relax when they come in from work, they want to keep doing the things that stop them becoming what they think they want.
The difference with all of you , my dear FatScrappers, is that YOU WANT to do something different, you want to make the changes that you know will get you where you want to be and you now know how to do this. So keep strong, keep believing, keep committed and keep wanting to be the person that you are today because you are slimmer, fitter and healthier, you are “going for gold”, you are “A star”, you are “a reflection of your true self”
And I am so happy for you!!
Sue x
18 comments:
From Mandy
Breakfast: porridge made with unsweetened soya milk, chopped banana
Snack: few nuts/raisins
Lunch: homemade leek and potato soup, oatcakes, an apple
Snack: homemade flapjack
Tea: chicken, roast potatoes, roast parsnips, carrots, peas, sprouts, cabbage, gravy (I know there are too many root veg but hubby cooked and I was hungry!)
Looking forward to tomorrow evening,
Mandy X
Sounds yummy Mandy. Is this too many root veg? Or does it depend more on what they were roasted in - presumably not goose fat, great as it is for crunchy, crispy roast potatoes.
Now there's a challenge I hadn't thought of -How to get HEALTHY, crispy, crunchy potatoes.
Only to many root veg as I suggest only having one portion of this type of veg at a meal because it is a high glycemic (sugar) vegetable and I am trying to encourage you all to eat more variety of vegetables and to eat more leafy greens.
A little goose fat, oil or butter wont hurt on your roast potatoes if you are cutting back on all the fats that come along in biscuits, cakes and crisps but you can roast root veg in no fat quite successfully..once again it's a matter of choice, if you enjoy a couple of crsipy roast potatoes then you have to make the choice to cut back on your fat intake elsewhere. x x
Sorry forgot to post MAndys earlier food diary..
Breakfast: wheat free muesli/unsweetened soya milk, 1/2 a pink grapefruit
Snack: mixed nuts and raisins
Lunch: homemade mushroom soup/oatcakes, few grapes/strawberries
Snack: homemade flapjack
Tea: a few oven chips, grilled 100% beefburger, peas/sweetcorn and a little brown sauce, raspberries
Really enjoyed the workout tonight! Can't wait to do it all again on Thursday
Mandy X
Thursday
Breakfast-Free from Muesli,BLueberries & Nat Yog
Lunch-3 rice cakes, houmous, cucumber, carrotts and Avocado
DInner-Lentil & butternut squash curry, with free from pasta(in prep for Fridays run)
Snack- 2 small FS balls.
Thurs 3 Feb
B - meusli, nat yog, blueberries
S - almonds
L - salad of spinach leaves, peppers, cucumber, toms, walnuts & avocado
S - rice cakes and St D
D - thai green veg curry & rice
Fri 4 Feb - a really busy day with last minute change of plans in the eve & I hadn't shopped/prepared for dinner at home, so more salad!
B - muesli, nat yog, blueberries
L - salad with lettuce, tom, cucumber, onion and tuna
S - ryvita
D - salmon fillet & salad
Friday
Breakfast-Scrambled eggs, turkey rashers,mushrooms.
Post 8 mile run-Free from muesli, nat yog blueberries
Lunch-2 rice cakes, houmous, carrots, spring onions
Dinner- Mozzarella salad, tomatoes, lettuce
Snack-feel good drink
Snack-2x FS balls
Sat
Breakfast-Nat yog, FF muesli, blue berries
Lunch-Turkey stir fry
Dinner-FS lentil curry
Supper-3 rice cakes & houmous, cucumber
Snack 2 x FS balls
Sun
Breakfast- as above
Lunch- rice cakes
Dinner- turkey stir fry with pak choi
THen came completely off the track and had wine, crisps and a doughnut, not sure why I did, but then paid the price with stomach pains in the night, so MOnday morning, and I am back on the train
Monday
Breakfast-Nat Yog, FF muesli, blueberries
Lunch-3 rice cakes, houmous, cucumber
Dinner-Turkey stir fry with Pak Choi
Snack- 2x FS balls
Snack-Slice of flapjack
Poorly child at home today so missed my Monday run, back on the track, can't wait for Tuesday evenings session, need to put in 110%.
Sat 5 Feb
B - muesli, nat yog & blueberries
S - piece 85% coca choc
L - butternut squash soup
S - ryvita & St D jam
D - we went out for the eve, shared a small portion of veg chilli nachos & cheese, no alchohol consumed!
Exercise - 45 min spin, 1 hour pilates
Sun 6 Feb
B - 2 poached eggs & rye bread
S - 1 piece 85% coca choc
L - roast chicken, 3 roast potatoes, leeks, kale, carrots, peas
S - 2 choccie biscuits! I know, I know, they were yummy and very moorish and I regret it.
D - ryvita, cucumber, humous, celery.
S - cherries
Mon 7 Feb
B - muesli, nat yog and blueberries
S - raisins and almonds, cherries
L - chicken salad
S - rice cakes & humous
D - 3 quorn sausages and mash (made with skimmed milk)
Exercise - 1 hour pilates and 1 hour fab abs
Tues 8 Feb
B - muesli, nat yog, blueberries
S - almonds
L - big mixed salad and mozerella cheese
S - cherries
D - brown rice, chicken stirfry and peppers, onion, garlic, carrots and pak choi
Have made a yummy soup for tomorrow.
Tuesday
Breakfast-Scrambled eggs, turkey rasher & mushrooms
Lunch- 3 rice cakes, houmous, cucumber, avocado
Dinner-Lentil Butternut squash curry & curly Kale
Snack-slice of FS flapjack
Great session with the FS team tonight.x
Sue
Silly question, but is sparkling standard water ok to have?
Also are the pictures up and I am missing them?
See you later
x
I will try and get pictures on today..
And yes sparkling water is great!
Wednesday
Breakfast-Scrambled egg, turkey rashers and mushrooms
Lunch- 3 rice cakes, houmous with red pepper, cucumber, avocado
Snack-Banana...post training
Dinner- Lentil curry with Kurly Kale
Supper-3 rice cakes with houmous
Blueberries and nat yogurt
Snack-slice of FS flapjack
Worked until 11.30, so took extra food with me as I knew after training in the afternoon I was going to be hungry.
Thursday
Breakfast-yog, FF Muesli, Blueberries
Lunch-3 rices cakes, houmous, cucumber, avocado
Dinner- Turkey steak stirfry with pak choi
Snack- FS flapjack
Snack- Banana
Small glass of feel good
Friday
B/fast-scrambled eggs, turkey rashers and mushrooms.....followed by 8 mile run!
Lunch-3 rice cakes with red pepper houmous, tomatoes, carrots.
Dinner-lentil curry
snack-slice of FS fruit cake
snack-slice of FS fruit cake
What a week, kids on half term and I get some stomach bug!! 4 days of not doing much apart from being near a loo.
I was advised to starve myself, which I did, but the next day just ate what I felt like eating....I won't list all my sins.
Anyway, that was last week, only managed to get to the gym once, but had a great end of the week with the kids, and now fitting fit can't wait to get back in that Fat Scrap gym tomorrow night.
Tuesday March 1st
Breakfast-Fat free nat yog, strawberries & blueberries
Lunch- 4 rice cakes, red pepper Houmous, red onion, avacado
Dinner- Kale with Red lentil butternut squash curry
Snack- slice of FS flapjac
Fat scrap session in the evening,fantastic and back on that train!!
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