ARE YOU READY TO CHANGE?

There is no magic formula for losing weight. If there was, don't you think it would be the biggest news story of all time? Faddy diets usually make your bank balance thinner - not you. Don't believe all you read in magazines & the tabloids. The main stream 'diet' clubs will help you lose some weight whilst you attend their meetings, but once you stop going....? Over 90% people pile it all back on again. So what should you do if you are serious that this is the final time you struggle with your weight?
You have to make changes to what, when, how & why you eat - today, tomorrow, next week, next month & forever! It's not that difficult, & involves changing the basic foods you may have in your fridge & cupboards. So that whenever you eat food at home, it's the 'right' sort of food, ie. food that will keep you feeling full, & is packed with nutrients to fuel your body..... not 'junk' food that's devoid of nutrients & doesn't fill you up. When you eat out you'll pick the best food choices off the menu, but also allow yourself a few treats. It's about learning to have treats in moderation.... & once you've cracked that....!

A very happy healthy New Year to you all,

Bev
Sustainable weight loss Manchester

TEMPTING TASTY CHRISTMAS TREATS!

With the average adult consuming between 6,000 & 7,000 calories on Christmas Day alone it's worth cutting back in other areas without compromising on taste. With a little thought & preparation you can serve delicious treats that will not pile on the pounds or leave the family feeling bloated and stuffed! Here are my favourites.....in no particular order.....
1. Fresh fruit dipped in chocolate - use a high % cocoa dark chocolate - it satisfies more than the milk variety.
2. Olives - less than 10 calories each!
3. Breadsticks instead of crisps - make a tomato salsa dip to dunk.
4. Medjool dates - big, plump & juicy - so much nicer than the little sticky ones.
5. Smoked salmon & prawns - wrap the prawns in the salmon for a canape idea.
6. Celery, grapes & soft cheese - about 1/4 the calories of hard cheese & biscuits!
7. Filo pastry mince pies - around 100 calories less than a shortcrust pastry pie.
8. Hummus with raw vegetable crudites to dip.
9. Edamame beans or wasabi peas - Whitworths are scrummy - from large supermarkets.
10. Single Baileys & cup of coffee rather than an Irish coffee - save about 250 calories!
11. Dark high cocoa content chocolate - decadent!
12. Champagne of course!

I wish you all have a very happy healthy Christmas & thank you for taking the time to read my blogs & posts.

Bev.

Sustainable weight loss Manchester.

EAT BEFORE YOU SOCIALISE THIS CHRISTMAS!

Skipping meals during the day, because you are going out to eat in the evening, is not a good idea if you are watching your weight. Starving yourself inevitably leads to binging. So if you're going out for a meal, or to a party, & you don't want to overeat.... have a snack before you go!
Now I know the hardened dieters among you will be screaming "but that means more calories in the day & less for later!"
But my point is, that if you have a healthy snack about an hour before you go out, you'll be less likely to be ravenous when you arrive. Being really hungry means you won't be in control of your eating. You'll be desperate for the bread basket, & may make poor menu choices because of your hunger - or, first in line for the buffet, filling your plate with anything & everything!
A healthy snack will enable you to make better food selections throughout the evening. So consider having
one of the following: 2tbsps hummus & a mini brown pitta, 1/2 medium avocado & 1tbsp prawns, 2oz lean chicken & 2 rice cakes, 1/2 pot cottage cheese & 2 oatcakes, 2oz feta cheese & 8 olives, 2oz unsalted nuts, or a bowl of homemade lentil & carrot soup.
By eating sensibly throughout the day, the chances are you won't go mad when you're out, & consequently not feel stuffed & bloated, & more importantly not gain weight!

Healthy eating is for Christmas time too!

Bev
Personal weight loss Manchester

IT'S ADVENTURE TIME AGAIN!

 I'm off on another adventure soon. It'll be my 3rd time working for Racing The Planet ... this time in the Sahara Desert where it's currently 37 degrees! People ask me if I'm running the race? Do I look mad? 150 miles self supported through the desert? No thanks! Volunteering is enough hard work for me & I'm really excited to be going to help, support & cheer the runners on. The photo is one of the checkpoints that will be home each day as I clock times, give out water & generally encourage some awesome people to get to the next camp each day!

Those of you who follow my blogs will probably recacll that as a volunteer you are also self suficient for 7 days. I'll be eating freeze dried food as hot water is provided for meals, but there is no water for washing - so we all hum nicely together! I'll be keeping my hat on till I can get in a shower to wash my hair, although strangely it's never too bad. Bed is a tent in camp each night with a sleeping bag & mat.

I consider myself very lucky to be chosen again to work on another desert race - it's a priviledge to watch people push themselves to their limits each day & achieve something truly amazing .

I'm looking forward to seeing the Valley of the Whales, & of course The Pyramids at the finish line.

So enjoy your healthy eating everyone while I'm away & think of me - I'll be craving fresh food like mad!

Bev :-)

FRESH OR DRIED FRUIT......?

We all know fruit is good for us, but which should you choose: fresh or dried? Good question. Fresh comes as nature intended, packed with vitamins, minerals, antioxidants & phytochemicals - all of which are required for good health. Unfortunatley much of the vitamin C is lost in the drying process.... but, dried fruit is considerably higher in fibre, which is a great aid to weight loss!  Dried apricots contain around 20g of fibre per 100g, whereas fresh have less than 2g.  Another advantage of fresh fruit is that it holds a lot of water & is relatively low in calories... so you can eat a greater volume... eg. 100g of grapes has only around 60 calories, but the dried version - raisins - has about 275 per 100g. 

The water content of fresh fruit adds to your daily water requirement & helps keep you feeling full - a great plus again if you're trying to lose a few pounds. That's not to say dried fruit isn't good for you... the remaining nutrients are concentrated into smaller volumes so a little amount is perfect as a snack between meals & helps to regulate your blood sugar levels.

So include both in your daily diet, but my tip is to make sure you eat more portions of vegetables than fruit each day - that way you should be having the right amount!

Happy healthy eating!

Bev

SHINING AGAIN FOR ANOTHER MEDAL!

Ooh it's nearly time to walk the walk! Having a fitness goal goes hand in hand with weight loss, & of course maintaining it once you're where you want to be. Did you watch the Olympics & marvel at the effort put in by the competitors? Well I'm going to add another medal to my collection soon. I'm doing the night time SHINE walk (again) for Cancer Research on Sept 8th. It's a fabulous event & thousands of people take part, walking 13 or 26 miles through the streets of Manchester at night, all for a great cause. Around 4am got a little eerie last time - unusually quiet in the city - but we all made it back for a bacon sandwich!
So I've upped the training & just had a fabulous weekend in the Lake District with 3 friends. We did about 15 miles up hill & down dale one day & my toes were a little sore that night, & my knees complained too, but hey ho - you have to just deal with it!
The next couple of weeks will be road walks, & spin & body conditioning classes at the gym to keep in shape & ticking over, with plenty of feet pampering!
It's a great way to stay motivated & focused, so if you're feeling a little sluggish, why not sign up to a challenge? Then tidy up your eating, move more & watch the weight come off - you'll feel amazing!

Happy healthy eating!

Bev :-)

CARROT CAKE!

Are you like dear Bridget? Is it all or nothing with you? Dieting & exercising till you drop or totally falling off the wagon?
Fact - it takes time to lose weight - it will not come off overnight & may take years to lose. Daunting prospect? The answer is to change your thinking - get rid of the 'dieting' mentality, like saying 'I've failed' should you gain half a pound one week. You have to keep going! It's the long term changes you need to focus on, because once you've managed to lose a substantial amount of weight, the really hard work begins - staying there!
Take what happened to me last week. My daughter took me & her nan out for aternoon tea. I had a lovely jasmine tea & ordered carrot cake with it - I think I got the whole cake! The doorstop slice would have fed a family of 4! So I gave it my best shot (it is my favourite cake) & managed about 3/4 of it - educated guess - 1,000 calories - yes it really was that big!!
But my point is, I allowed myself to eat it & enjoyed it. Then I had a very light snack for dinner & upped my exercise the next day. It's life, it happens & you have to learn how to deal with it to keep your weight stable.

Happy healthy eating!
Bev :)

Sustainable weight loss Manchester