Well Being.......by Heather

Last week I listened to Liz Gilbert's 'Eat Pray Love' on my iphone. This would be the second time I've 'read' the book. I like it. Much better than the film, which I didn't much care for.

Liz Gilbert is either just incredibly lucky in life or you really should take 'Eat Pray Love' with an enormous pinch of salt!

However, if you take the vox pop spiritualism out of it and just enjoy the escapism - its a lovely book. It also has moments and homilies that are worth listening to or just taking a little time to think over.

I am always awed by the bit early in the book, when snivelling and moany - she talks to God as she is slumped on the bathroom floor; and asks for help. And from somewhere - she is told to go back to bed. Which she promptly does and her world unfurls for her in perfect synchronicity there after. Nice.

One of the things I have had difficulty with of late has been my personal relationship with 'God'. With my spiritual sensibility. It doesn't matter what my particular religious persuasion is - I won't fetter you, the reader with what I believe - suffice to say I just feel disconnected and bereft. God isn't with me.

Yesterday evening, I took myself off to my local church. It is a beautiful old Victorian type Anglican church tucked away in a hidden corner of the village - the gravestones sit moss covered and scattered around the church yard amongst trees and tussocks of grass. In the western side of the church yard is the ubiquitous church yard Yew tree - twisted and gnarled - whose bough's splay helpfully into a low lying 'seat'
 I sat down, cradled in the tree's bough - and listened to the silence. Not quite perfect silence, wood pigeons cooed deeply and a warm and gentle wind whistled through the leaves of neighbouring trees, but it was silent enough  - and as I sat there, out loud I asked God to find me.

In a moment sublime - worthy of anything written by Liz Gilbert - the sun suddenly burst through the gathering clouds across the Yew tree and straight over where I sat - and I was at once bathed in a marvellous warm glow and I felt suddenly and completely at peace - there was absolutely no doubting, at that very moment God surely found me - and I happily accept the grace.

Exercise regime ..........by Heather

You could be forgiven for thinking that I am all about diet and weight loss - certainly since Christmas that has been my sincerest wish - lose some weight, it's now almost a mantra with me. And in honesty I have had sporadic successes.

I recently went for a hospital medical check up - I have to have them at least quarterly to monitor my dodgy thyroid - and they weigh me every time. The nurse this time commented that I had lost weight - yes I agreed but secretly I was still unsatisfied - I wanted more.

However it has occurred to me of late, that I have been too focused on the weight loss - some of it has been deliberate. I haven't really felt very ready for exercise. But as of now, this feels somewhat changed.

Katy and I have long been keen to address the other issues - exercise being one keystone and overall mental well being a very close second.

I know that I have neglected both of these facets and the change in thinking is way overdue.

I mentioned my thyroid - and the effect of having a massive problem with hyperthyroidism has been the complete loss of muscle strength the disease wreaks on a body; especially eroding the thigh and upper arm muscles. The road to recovery has taken a long 18months of medication - and only now am I feeling ready to start exercising again. I tinkered with it more than 10 months ago - but it was too soon I realised. But I genuinely feel much stronger now - and ready to move the booty.

But what to do? It's not like I can just take up from where I left off 2 years ago - I have been severely punished by this disease and it isn't a simple case of strapping on the trainers and off I go!

So I have spent some time thinking about what I could do.

It's so easy to be carried away by the summer weather and light nights - something that won't last here in the UK for very much longer.

I decided not to worry too much about the weather or the light. Just enjoy the fact we have both right now - and try my hand at something, anything. But......

I don't like going to a gym

I'm not keen on swimming

I can't run.
I don't fancy any team sports
and nor do I want to join in a group of any sort - I meet enough people at work - I want my own space

I decided I wanted to do something I liked, enjoyed - rather than choosing an activity because that is what I'm supposed to do.

So I have chosen to a) cycle. I have a bicycle and I like gentle cycling - and I live in rural Leicestershire - its almost a crime not to be out and about to be honest!

b) Walking. That's gentle rambles rather than hiking or hill walking at this stage.

c) My old fave - Yoga. I bought in to the online course Yogaglo not so long ago. I have been very hit and miss with it- but this week, that is to be remedied.

This weekend I accomplished an 8mile cycle and a 3 mile ramble. I realise that's not breaking any records, but as starts go - its been lovely.

Personal Chef ~ by Katy

Ok...Yes, I'm just being silly here for a moment as quite frankly don't you just sometimes want someone to sort it ALL out for you?  My likes and dislikes taken into consideration and the yummy, healthy food, the actual 'meals' and portions and yes even the actual shopping! I know I do!   There are so many foods and variations I've never even tried and see them on The Food Channel or recipe books and wonder...how would that be or taste? 

But I rarely get farther than that...as cooking for one, I don't venture into unknown territories easily. 

I honestly think if I had my meals all sorted for me each day...yes breakfast, lunch and dinner - I would much easier lose and/or maintain my weight.  Hmm, thinking about adding on a personal fitness coach too....but maybe not completely necessary as I know once I feel a bit better about myself, I actually look forward to exercising or simply moving my body more.

I actually can get to where I want food or crave it and then will feel the irritation of having to figure out what I actually want in a meal.  I whine and blame the fact that I don't eat meat...as it always seems meat can be something to build the meal around.  Since I don't eat meat...(have been having fish more however), I will sit there and try and think...Ok, other than a salad - what should I make that isn't too high in fat, carbs or calories and satisfy?  Granted I refuse to count calories, but I'm not a moron and I do know that there are more calories in some bread and butter then in my mixed veggies etc. :)  My no meat eating decision had to do with a choice over 20 yrs ago, due to how meat and dairy are processed and fed these days, with junk, steroids and hormones.  Organic is very expensive, so I just decided - No more meat!  

It was never a huge issue till I put the weight on. Pre-menopausal hormones and a sedentary job took care of that quickly!  I haven't weighed this much since pregnant with my daughter - so it's been a big adjustment - that I still don't think I've actually adjusted to.

Huh.

All that rambling for the sake of rambling  lol  Oh wait, yes, I started with the thought of a Personal Chef.  And yes, I still would love one!

New Scales........by Heather

Oh yes - they have arrived.

New, sleek, stylish, slim, chic........... all the things I'm not!

I'm 7lbs heavier than I was yesterday, on these babies! - What?????

I daren't even look at the fat ratio programme available.


I feel like devouring a shop's shelf - worth of 'Double Deckers' for comfort!!!!!!!!!!!!!!!!!!!!!

Here we go again...... by Heather

This week I broke our old scales. - I dropped them, and the guts fell out. I was doing them a kindness by putting them in the bin.

I hedged a bit, but eventually gave in and bought a new set, which will arrive tomorrow. These however all but deliver your breakfast - so as of tomorrow, I'll know exactly how fat I am!

And I still am.

According to my BMI, not the best measure by all accounts, but it is touted about readily enough - I am officially classified as 'overweight'.

4 weeks of 5:2 fast dieting, and whilst I feel a massive amount better in myself, for whatever the reason on this diet, and I do - I'm not any noticeably thinner - either in clothes or on those old trusty scales.

Having over hauled the figures earlier in the week, and decided that I needed to be careful on those pesky non fast days - I realised that I had inexorably fallen back to calorie counting. AND I DON'T WANT TO COUNT CALS!

I found I was debating with myself on whether 3.500 kcals really did equate to 1lb of body fat and whether I needed to factor that in to my overall approach to the 5:2 diet - when I suddenly pulled myself up short. Heather! For God's sake, pack it in already!!!!

In reviewing my 5:2 performance to date, and looking at what people were saying on several forums dedicated to the thing - I realised that whilst some  folk enjoyed success, there were others, like me, for whom it seemed less automatic and straight forward.

I intend to keep to my fasting days - because as I've said before, I am finding them beneficial - my stomach feels rested and I feel comfortable in myself  for doing it - even if it doesn't deliver anything more than that - it really does feel worthwhile.

Whilst researching the claims of the fast diet,  I came across Zoe Harcombe - a nutritionist, who has her own dieting approach. Something akin to Atkins come food combining.

Well, I'm pretty au fait with food combining of old - having been an undiagnosed coeliac for years and years - you sadly find yourself having trialed many weird and wonderful dietary fads, for some relief, before the actual diagnosis is made - and during those dark gluten ravaged days, I steadfastly tried to food combine. Clearly it didn't help the undetected gluten issues, but there were benefits.

Zoe's approach has you not combining any fats with carbs in the same meal.

On Googling the meal relationship between eating fats with carbs, I came to realise this is something that isn't unique to Zoe. It wasn't however something I had ever come across.

Just because I love an experiment and because I feel ok in myself and don't mind the challenge - I have decided on a something of a hybrid -

a) continue to fast for days per week
b) go back to a real reduction in carbs
c) stick to reducing my sugar content as much as possible
d) look at how those meals that are carb loaded react with fats and look at changing that

So once again - the search is one.

I Give Up.... By Katy

Ok...not really...but honestly...I am not motivated to DO anything right now.

I am in a slump of the largest proportion...not 'depressed' just unmotivated, not lazy, just bored.  How does that sound?  Not good, even to me!

I know only "I" can shake things up...I feel at a loss - daughter and boyfriend out of town/country...not that I expect them to 'do' anything about it either, maybe an excuse of sorts.  I need a life of interests and fun and learning and trying things. I feel unfulfilled otherwise!  I seem to be stuck in mode of feeling a bit of a 'hesitant' ...maybe more so that I'm getting older.  Meaning I have an idea...and then I hesitate or talk myself out of it.  It sucks, quite frankly.  I do watch others out 'doing' things, and I have to say..much of it I don't even care to do! But that's their thing and aat least they are doing it!  Meaning I beat to a different drummer...I don't 'party' or do clubs, don't need lots of 'socializing' type events.   I feel like a minority in the things I enjoy and not sure where to find some outlets that do it for me!  I tend to me more of a loner but still enjoy time with family, friends and feeling part of something.  Which is why I've always enjoyed volunteering in the past. 

Country settings, gardens, farm/barn animals, horses, fishing, fresh air..beaches...I literally CRAVE all of these things of late.  I live in a nice suburb...not all concrete..plenty of parks nearby..but it's not the same. I rent an upper flat and can't even garden.   I have asked numerous family, friends, acquaintances over the past month...'where can I go/do volunteer or learn from someone who does some of this?'  I mostly get blank looks...a few have offered suggestions, one

lady even had some women call me who has a small farm and is overwhelmed...but when she called me she said she is really looking to find volunteers to help with stray cats at the humane society!  WTF? lol  If I wanted to help stray pets I would do it!  I DO know where to go for that.  And yes, any pet I've had has been a rescue animal...I just want something DIFFERENT. 

Who knows...?  Maybe I'll hate it...but it's feeling the frustration of not even being able to try!  And I know there's a part of me that feels awkward going somewhere alone.  But if the right opportunity presented itself, I'd go hesitant or not.  Heather is probably laughing over there as her life has been one of outdoors, country living, animals, land maintenance etc. Lots of work, I know, but it can be satisfying and physical...both things I seem to be wanting at the moment.

So I will keep on eating healthier...I am still doing well in that regard at least 5 days a week...as for fasting...I know it can help, with maintaining or losing weight...I did it in my younger years, and actually realize the benefits it gives to the body not having to waste energy on digesting food all day.  I haven't ruled it out..but I think for me I am still wanting to feel more productive and interested in something that just plain feels good. I know feeling more excited about life makes any endeavor seem easier and more do-able..hence my not motivated with the aspect of any kind of dieting. 

This is turning out to more of a personal quest than anything else....wouldn't it be nice if I got 'busy' enjoying life more and the weight just started coming off and that I'd be too busy to think about food as much?   Yes..it would be nice.

The Okinawa Diet......by Heather

I could ostensibly live to 100 if I were to follow a largely Japanese diet - the Okinawa Diet.

By all accounts, a diet rich high in soya, fish, seaweeds and local veg - bitter cucumber, sweet potatoes and whole grains.

Not much sugar, salt or saturated fat, for sure.

Sadly though, there isn't  much on the menu that I actually fancy  - seaweed, squid and tofu - I'd struggle. And suddenly, that 100 year stretch seems more like a life sentence for having done something most foul.

View from a fasting day.....by Heather

Today is Friday
And today is a 500 cal fasting day for me.

As I'm sat here now, this evening - I've eaten all my calories for the day. I would in honesty like to be munching on something nice right now - but I can't say that I'm especially hungry.

I just feel that evening need to graze.

Today hasn't been particularly hard. Not at all. Except when, before having eaten my own meagre fayre, I had to prepare the kids evening meal - I cast envious eyes over their plates, and the smell of the food was distracting. But that's all.

So it's going to be a bit of a tormenting evening - everyone has gone out, and there is nothing distracting on TV -  I feel a 'Pride and Prejudice - a- thon' calling me to the DVD player. It's not all bad then!

And after the mathematics lesson of yesterday, I am armed in the knowledge that for the rest of my week - whilst not exactly in a starvation mode - I will be mindful of the fact that I should be keeping to a steady-ish 1600 per day.

Resolve - newly strengthened I feel :-))

Semantics and mathematics.......by Heather

2 Fasting days
5 Normal days

simples.

Even I can't do much wrong with only 500 calories to play with on my fasting days.
But what about those pesky normal days?

And the devil is pretty much in the detail as usual.

Because call it plain old semantic pinickery if you like - but the point I think I have been deliberately misinterpreting is the difference between what I'm reading - 'Eat whatever you like' and what I'm actually doing - 'Eat as much as you like'.

I am not an adherent to 'calories in equals calories out' - I think it is more subtle than that.
Nor do I like being stopped - call me childish, but as soon as I tell myself 'no' - then I want, want, want, want. I can be quite appalled at my own lack of self control.

Part of the joy of the fasting concept was not having to record anything there after. Result.

Get a grip woman - that isn't what its saying!

What I know about myself.
1) I'm not losing enough weight
2) I know that in order to lose weight two things need to happen - a) I eat no more than 1300 calories a day (which is a real chore for me and has no longevity to it) and b) part of that calorie reduction needs to happen in carbs (something I agree with but find difficult to stick with all the time)

The maths of the 5:2 diet.

All the articles I have read about calorie controlled diets, suggest I should be able to lose weight on 1500 per day, but that has never happened for me. I have juggled the figures, but only get a result when I remain on or under 1300 - and even then the weight loss is steady and slow, not drastic at all.

So take the 1300 cals per day that I know will result in weight loss and multiply it by 7 (days per week) = 9100 cals per week.
 - minus off the 500 x 2  calories for my 2 fast days leaves me with 8100 for 5 days.
8100/5 days - leaves me with 1620 calories per non fast day.

Any more than that and I'm still not going to lose weight am I?

Its likely I will still enjoy most of the health benefits of the actual fasting process - but not my personal goal of real weight loss.

So what does 1620 calories look like for me?
Remember, I seriously can't be doing with weighing and recording like a slave - I hate it.

Take today so far - a completely un-thought through eating experience.

Breakfast total 244kcals - about 50g of Alpen muesli 176 cals; about 100ml whole milk 62 cals; 1 mug of Assam tea with whole milk no sugar c.6cals.

Mid morning snack total 322kcals -  2 mugs of instant coffee with semi skimmed milk no sugar 82 cals; Coop Truly Irresistable (and it is) chocolate and coconut yogurt 240cals (shit!)

Lunch total 570 kcals - Uncle Ben's express Mexican style rice (250g) 390cals. Pkt of  Cadbury Freddo Faces 180cals ( I acknowledge that this is a pretty crummy meal full of rubbish, but I was late this morning and this was as good as I could manage - lame I know)

eek - this only leaves me 484kcals  for the remainder of my day - and in honesty, whilst I don't feel hungry, I certainly don't feel nicely stuffed either!!

This evening I have planned - pork stir fry with pinapple and tomatoes in a honey sauce with whole grain & wild rice and  to round it off, a very nice gluten free apple & rhubarb crumble with cream  (custard for the rest of the family - their choice), because my youngest has a music exam today and I wanted to make something he really likes as a treat

But it hardly takes Einstein to work out that I'm likely to  exceed my remaining calories for today just inhaling the aroma's of tonight's planned meal.

Soooooo.

Clearly, its not all semantics is it?

I think that this bit of the 5:2 diet really needs to be rammed home to be honest. The whole emphasis is on what to do for the fast days, Mimi Spencer even has a cook book solely for the fasting days - but the real work is clearly in managing the non fasting days .

1620kcals I suppose are quite generous in the world of diets - but it is so easy to suck up calories unheeded.

I realise that today's diet could and should be reconstructed  to accomodate the right balance of calories - but that isn't the point - the point is I want to eat un-heeding, un-charting, unconcerned.

And that isn't going to happen in a month of Sundays if I'm serious about shifting the flab!!!!!!!

I like this 5:2 diet. And I can easily live within 1620 cals per day. And there is no getting around it - diet is a fandagle way of saying - plan and restrict!!!!!!!!!!!!

the 5:2 diet review......by Heather

Well its the beginning of week 3, and today is a fast day for me.

The last two weeks have been characterised by fasting on a Monday and a Friday - they are by far the best days for me - I'm not entirely sure that you're supposed to stick to the same fast days, or whether they should be mixed up a bit - but I shall see.

For now, the Monday/Friday things works for me.

My none fast days have consisted of doing what the hell I like.

Going in to week 3 today, I have decided that in fairness I should show at least a little constraint during my none fasting days, but I wanted to get a handle on how the fast days felt and what difficulties I would need to over come - before concerning myself with the other 5!

In order to lose weight however, despite the calorie deficit experienced over the week by the partial fasting of 2 days, it is extremely easy to wreck that by over eating - or in my case over indulging, for the remainder of the week.

The fast days in retrospect aren't that difficult.
The fast days during, if you aren't madly busy, are a drudge - to my mind anyhow.

They aren't however, so bad or so unbearable, that I don't feel happy with what I am doing.

The benefits I have felt so far are:

I have banned bloat.
I 'feel' lighter somehow on the inside - I know that sounds weird, but it is a feeling overall that I am experiencing rather than the scales necessarily.
It makes me feel energetic and happy - its also nice not to dread deciding what clothes to wear, when I am feeling lighter and less swollen.

I have mentioned before, I hate being a slave to scales. I also think the scales I do have are old and knackered - and I'm not in a rush exactly to buy a new set! So I'm not tracking my weight.

I ought to for purely scientific results, I realise - but I just can't be bothered - I don't care enough, what the needle is saying. Much better, that I keep on feeling good.

However, the aim has always been to truly lose weight, rather than just feeling lighter - and so my next plan is to be mindful when eating on my non diet days. I don't want to do the calorie tracking....the whole notion for Katy and I was get away from being a slave to these things. And so I'm sticking to my guns.

However, I haven't totally wandered off the sugar & crappy carbs no go area for me - and so when I am being 'mindful' - these are the areas I will be looking to curb.

I will say, some days the fast is more easily accomplished than others.

Last Monday was difficult for me - I was hungry all day - and I couldn't wait for the day to finally be over for me. Last Friday was wholly easier; I was busier generally, and didn't have time on my hands

You cannot make every day busy and bustling - very many of my days are spent doing routine, sedentary stuff - all of which will make the fast days seem more demanding.

However overall, the two fast days truly aren't that onerous - so if I can managed to get some real weight loss out of this approach; I would be something of a fan. But that weight loss I don't think will happen wholly with a restrictive 2 day diet - not for me any how.

I'll keep you posted

Completing my 2nd fasting day.......by Heather

I've just eaten my little evening meal, generally I have found today really easy - I have had a hectic, run all over the place kind of day which makes it so much easier all round - there was not time to think about food or the lack of it.

Now however, I have the evening in front of me without anything else to eat. And generally that isn't such a difficult prospect, except my family are making certain murmurs about nipping to the shop for chocolate supplies - that will hurt a bit!

But generally, the fasting days truly aren't anything terrible - so the gig now is to just stick with it.

I've nudged Katy in to thinking about giving it a go - but so far she has resisted the offer.

And I'm not exactly surprised.

Today I was back at the dentist - getting a crown moulded. Exciting stuff hey!

Whilst waiting I was leafing through the mags as you do - and came across Beyond Chocolate.

Completely agree with much of what I have read on my quick perusal - and I'm wondering if the message in this wouldn't resonate with Katy, as I know it is much more in keeping with her holistic mindful approach.

If you're fed up with the yo yo, the never ending roundabout, going no where - then take a look at the Beyond chocolate fairies.

Because being happy in the skin you're in, is very much more important than just having less flesh - allegedly!

More Re-Thinking - by Katy

Alrighty!  I've re-appeared!  But this last post from Heather rings a bell with me!   Frankly when I think about it, it's how I've always maintained my weight!  (before gaining past few yrs).  I would be busy and occupied, sure I'd be hungry and I'd eat...but 'food' and calories and worry about 'weight' was never on my radar!  And since I found myself too busy at certain times to snack or overeat, I rarely gained weight!  I would end up skipping the typical idea of when 'meal times' were supposed to be and just eat when hungry not because it was 'time'.  So in a manner of speaking I was fasting without giving it much thought.  Not starving myself, just delaying or omitting some of the 'regular' ideas of when or how much to eat.

I have to wonder how much of my mindset has contributed as much as hormones etc.  My 'thoughts' about 'being sedentary' with my current job of 4 yrs has weighed me down with that type of thinking - literally! 

I had read this recent article which just shows how our minds 'work' in so many situations similar to what I'm talking about!  Meaning my perception of my 'sitting all day' at work has not worked to my benefit with weight loss!  See what I mean:

A recent study by Harvard psychologist Ellen Langer seems to challenge our basic assumptions about the relationship of the body and the mind.  Langer is a researcher who has published several important studies. In this study, she decided to look at whether our perception of how much exercise we are getting has any affect on how our bodies actually look.  To do this she studied hotel maids.  AS any casual observer of the hospitality industry knows, hotel maids spend the majority of their days lugging heavy equipment around endless hallways.  Basically, almost every moment of their working days is spent in some kind of physical activity.  

But Langer found that most of these women do not see themselves as physically active. She did a survey and found that 67 percent reported that they didn't exercise. More than one-third of those reported they didn't exercise AT ALL.  "Given that they are exercising all day long," Langer says, "that just seemed bizarre."  

What was even more bizarre, she says, was that, despite the fact that all of the women in her study far exceeded the US surgeon general's recommendation for daily exercise, the bodies of the women did not seem to benefit from their activity. 

Langer and her team measured the maids' body fat, waist-to-hip ratio, blood pressure, weight and body mass index.  They found all of these indicators matched the maids' perceived amount of exercise, rather than their actual amount of exercise.  

So Langer set about changing perceptions.  She divided 84 maids into two groups. With one group, researchers carefully went through each of the tasks they did each day, explaining how many calories those tasks burned.  They were informed that the activity already met the surgeon general's definition of an active lifestyle.  The other group was given no information at all.  

One month later, Langer and her team returned to take physical measurements of the women and were surprised by what they found.  In the group that had been educated, there was a decrease in their systolic blood pressure, weight and waist-to-hip ratio--and a 10 percent drop on blood pressure.  It appeared the mind has assisted in their changes.

Time to start re-arranging our beliefs?  I'm working on mine, so thank you Heather for giving me something to think about...or in this case, to remember! ☺

Revising the Plan ........by Heather

Ok its been nearly 6 months since I set my stall out to lose some weight - not just a few lbs but serious in roads, obvious weight loss that leaves me feeling happier in my clothes.

Belatedly, summer appears to be arriving to the British Isles - hoo bloody ray!! Oh wait, what the hell am I supposed to wear now?

Because I have had some success in following a plan of no sugar and reduced carbs, but not enough -  the crux of this is that when I say 'follow', what I mean to add on to that is the teeny little corollary - in principle.

Because unlike Dr Peter Attia on the Eating Academy, I have struggled with it. Not the principles, but the drudgery. As a coeliac, I can't do gluten anyway so you would have thought I would have found it more acceptable - but it always left me with what Gwyneth Paltrow described as 'that specific hunger' - something I wouldn't have understood had I not been trying to live it these last few months.

Gwyneth is right, it leaves you wanting. And some days I just caved. In fact, once the cave in came, I found myself unable to stop. So yes, I have had some limited success - but in order to  get success such I was wanting - I realise unless I do something quite drastic, I am doomed to failure.

In fairness, I want to shout from the roof tops the successes I have had - I and the rest of the family have massively reduced our sugar content - and this I intend to be a continued focus, because for its health benefits alone - losing the sugar is something we will continue to strive for wholeheartedly.

But what of the carbs?  Well our success has been in our happy transition from white to brown - but potatoes, rice and pasta remain such a firm family staple that there is no getting us away from it - and as I hinted at the other week when I posted about the family, eating as a family; I was undone by the need to cook separate meals for myself, or to try and impose impossible standards on the rest of the family. So the carbs it appears are here to stay.

So where exactly does that leave me?

Well a few weeks ago I mentioned in a post that Katy might find the new 'Fast Diet' worth a second look, because she too has struggled with the diet.

And in writing of it, I found myself looking at it more keenly. Today I intend to go to WHSmith and buy the book - for my weekend reading, in the sunshine!

I know the basic principles - 5 days eating normally, 2 days of mini fasting - not wholly fasting (and that was a massive plus). If it suggested no food at all for 2 days, I wouldn't be that enthusiastic.

As karma would have it, a couple of weeks ago I had to have a back molar extracted. That necessitated not eating anything at all after my breakfast, nor drinking - it was a bit of a dental drama. But what struck me that day, was that after having had breakfast, I didn't particularly struggle without any more food, knowing it was only for the day; and it was this that got me thinking further about intermittent fasting.

Yesterday, I decided to do a mini experiment - breakfast as normal - muesli; and apart from one coffee I stuck to herbal teas,  until quite late on I had a very small meal in the evening. This wasn't a particularly well thought out experiment to be honest - the late meal last night came from having to take youngest child to a cricket match that went on for an absolute age - and it was gone 9pm when we all came home ravenous. Normally it wouldn't be that late - but even so, apart from a brief pang whilst preparing the family lunch  - I  honestly didn't particularly stuggle.

Reading between the lines, I noticed that Dr Michael Mosley, says that this diet suits the badly overweight/obese very well - does that mean that it only has results for those with very much weight to lose? I don't know. I'm not obese - but there is no deluding myself, there is real weight to shift - and if it works for Hugh Fearnely-Whittingstall - then I'm in for a shout surely.

So here goes........

Whats in a number anyway.....by Heather

I am not getting on the scales.

The sun has come out here in the UK at long last - and that means lighter, skimpier, more revealing clothing. No more hiding behind baggy knits and coats

And today, for the first time it really did come home to me that what the scales say are largely irrelevant.

Because my goal isn't about where the needle ends up - but how well I wear my trousers and how I'm feeling!

Obviously, the one clearly correlates to the other; but feeling bad that the needle isn't where I'd like it to be, is a sure way to put a dampner on a day that has hardly even begun.

But walking out in to the sun - feeling confident - it's the way to be. So those scales can collect dust.

I'm going out each morning with a smile on my face.

Fast Diet...by Heather

Well if it works for Phillip Schofield!!

Actually, I don't see day time TV, so couldn't say directly - but from photos, I actually can't see a difference in him. But then, HFW also says its a cinch and works for him too.

I am committed to the notion that its not necessarily 'how much' but 'what' you digest that makes a difference - you can't argue the science of what sugar does to you.

But the 5:2 ratio of this diet schedule seems to me to be very persuasive - the 2 'fasting' days, aren't even proper fasting are they? - 300kcal breakfast and then a 200kcal dinner - with nothing at all between 7am and 7pm. I've gone longer waiting for a fasting blood test!

Its do-able, I see that. And I can see the attraction to it.

I know Katy is still looking for a programme she can live with - maybe this one could be worthy of her appraisal

I'll ask her.

Michael Moseley's Fast Diet

Mindful Walking by Katy

Lots of adjustments this past week or so.  My wonderful daughter moved to NYC last week and I've had to work on how this feels.  I am so pleased and proud of her - don't know if I could have done it at her age!  And at the same time I miss our easy access to one another being in the same city.  My boyfriend is also away and gearing up for an overseas stint in the middle east, so between both adjustments my heartstrings seem stretched more than normal. And yet I have found ways to soothe myself and know that all is well. Thankfully Heather has been a solid support for me as she always is! ☺

Well as in my last post I was hoping some motivation would strike and I'd get a routine going walking in my new sneakers!  So far I can say I've been out 4 times this week.  Granted it has been relatively decent outside...one morning a bit colder than I thought but I mustered through!

Aside from just feeling good moving my normally sedentary butt, I am very much enjoying the silence in the early morning. I am out before 7am as after that  the neighborhood wakes up with dog walkers and kids walking to school.  I LOVE the silence - (however can appreciate a busier morning walk as well).  What I have come to notice are the birds.  I love birds-nature, streams, trees, animals,

My street, view from corner

flowers - you name it.  But I am focused on the birds when I walk and they don't disappoint.  I have seen a Robin in the same tree on the same high branch,  singing a similar tune a couple times already...must be HIS morning routine as well.  :)  Since I do walk at a quick pace I do work up a sweat by the time I round the corner - so I at least feel some difference.  THANKFULLY my shoes have kept me pain free on these shorter walks, and I'm hoping it continues. 

My diet has improved during this time as well - not going into detail as I'm still fine-tuning it all, but more planning has helped - I have a ways to go!  Overall I just feel better about feeling productive towards something positive and getting healthier emotionally & physically at the same time.  Empowering!

On being gorgeous (without a hint of exposed flesh in sight)....by Heather

http://advancedstyle.blogspot.co.uk/2011/07/beatrix-ost-in-your-body-is-good-place.html


If ever there is a woman who shows that style, elegance, attractiveness and intelligence doesn't diminish with age - then it has to be the perfectly fabulous Beatrix Ost.

Please let me look like this.

Brushing Off The Cobwebs... By Katy

I am guilty of inactivity - in so many areas that I won't bore with too many details.  And yet behind the scenes I have still felt busy with 'stuff'.   Lots of happenings in my personal life of late which happens to any of us.  My daughter is moving to NYC for job and change of scenery and boyfriend will be working overseas for a few months.  And here I sit!  It's been a whirlwind of lists and errands and tearful moments, while still working full time and trying to sort out my own life. 

Before that, most of winter in fact I was feeling the anxiety of their upcoming changes, while dealing with some rough patches of feeling down and unmotivated (some hormonal, some winter blues).  Let's add to that the fact that I hadn't done much of anything to improve my eating or exercise.  Granted I haven't been eating terribly, just haven't taken it in hand to REALLY incorporate lasting improvements. 

And the exercise...I'm a bit of a fair weather friend- and have been impatiently waiting for temps above 20 and no ice on the ground...we have passed the main hurdle for that I hope and I've been out a couple times for mind-clearing walks.  Only to find that my old NIKE's are not going to work with my plantar fasciitis.  OUCH!  A walk in the wrong shoes can leave me hobbled for the next couple days.  So the sneakers (as we call them) in the photo are my expensive gift to me - and seem to be ok so far.  I just want to have a regular routine - and get some miles under my belt.  My form of cardio for now because it also serves as a mindfulness activity.  Nature calms me and being outside, even in my quiet suburban neighborhood, is soothing for me.  I am a very early morning person so I'm out with the occasional jogger or dog walker and that's it!  AND I started a once a week yoga class- again, just for me and stress reduction in mind.

So I intend to be on here a bit more regularly with things that are working and things that just aren't!  Hopefully more of the former! ☺

 

Perfunctory Eating....by Heather

When I first started looking in to how I could adapt my diet to incorporate the kinds of principles talked about at some length by Peter Attia at the Eating Academy - I was carried away with the theory (to which I still hold fast) but didn't think through some of the down sides.

Peter has done a couple of posts detailing what he actually eats - he's surprised, he says at the traffic these posts attract - I don't know why that would surprise him - he is serious about staying nutritionally in ketosis and that isn't as easy as he makes it sound - so obviously people are going to want to know what it takes, what he eats.

One simple point of his however, caught my attention - Currently I only eat three meals per day about once a week. I eat two meals per day probably 4 times per week, and one meal per day twice per week.

This pulled me up short, because irrespective of what I eat, I think this sounds lonely and bleak - does he eat with the family? I'm down to guessing here, but given he has at least one child, I would say largely he can't do.

So here is a guy who has it nailed as far as I'm concerned - the eating and the exercise and the weight management and the health - but I find myself stalling everso slightly because that little sentence bothers me....

We as a family sometimes struggle sometimes with competing activities to maintain proper meal times at the dining table, but it's something we largely insist upon whenever we can - and now our eldest son is at University - sitting down as a family, the full family, is rarer still - but I like the bringing together of all the souls I love most - and sharing food, and tales and life. The dining table is the surest place for this to happen.

The joyousness of food, or the lacking of it, is something a lot of people would struggle with - not that he's wrong in any shape or form or that what he says won't work - but because in reading his blog, I find it very  scientific, which contrarily makes it once understandable and attractive but also less likable; perfunctory eating isn't attractive to folk and I come away thinking - how can I tweak this for me and mine? This is also the reason I know, that whatever I say, Katy won't go for it.

Katy is the ying to my yang - I have proven evidence in me, that a la' the Eating Academy',  I can alter what I eat, not feel hungry particularly and lose weight - because that is exactly what I have done - but if the joie de vivre is removed, it becomes a lot more difficult to 'sell'

Peter Attia (and I could be doing him a massive dis-service here) doesn't seem to me to enjoy the process of eating, and the corollary to that for me would be the lack of the socialness of the activity.

On saying all of that - my family meals are far less the conviviality of the Italian family set up above - but more of this......

Jane Fonda I ain't.....by Heather

I think there was a time when I equated losing weight and feeling great with sweat- for hours  at a stretch.

I remember, within a few weeks of giving birth to my eldest, some 26 years ago - getting down with Jane Fonda, complete with ankle warmers and neon lycra - and sweated and heaved myself in front of the video recorder! It was the most important thing - to banish that flabby mid section.

Looking back, I don't regret it necessarily, but I do wish I had spent more time just being with my daughter - they don't stay little for all that long - and now those moments are gone forever. But this was the eighties -and, besides the shoulder pads - it was all about the burn.

These days, I really don't want to feel the burn - in fact, I'm busy, and I want to spend my time smelling the roses, quite literally in most cases - and my limited time means that how I utilise my spare time is paramount - and I certainly don't have hours to spare for long exercise routines.

Katy and I disagree on the usefulness of exercise with regard to weight loss.

To keep this post short - my view is that I couldn't do enough exercise in a day to counteract the effects of eating the wrong things. And I don't have enough of a life left to squander it doing stuff that I really don't enjoy. So I don't intend to.

My exercise routine is something to be enjoyed - there is no denying the health benefit to exercise, and the benefit to your overall well being - I just don't feel that at my age it is enough for real and sustained weight loss.
Its also worth saying, that in the last 26 years - I haven't really stuck to an exercise routine - I go in fits and starts - and knowing this, it would be silly to think I was suddenly, and realistically going to go against known form and start a regime that was exerting enough to make a difference to my weight for ever more.

Better was to take the benefits of that which I enjoyed - and do that - enjoy it. Instead of punishing myself, by making myself endure something I plainly didn't enjoy at all.

To this end - you will find me following Seane Corn in yoga practice; and you will too find me heaving around horse manure on my allottment - all of which is part of my life - something I will describe with all the right adjectives - joy being one of them.

Because my mental health is every bit as important to me as my physical health and being able to combine these elements is a complete win win.

yes I looked just like this!

Low Carbs; it works.......by Heather

First off - we as a family have all taken to the no/low sugar diet positively and successfully.

It doesn't mean that we don't cheat a bit - I went to Costa's yesterday and my husband succumbed to a raspberry and almond slice with his cortado! But its rare - very rare these days. And we all feel very much better for it.

I have had less success with consistantly reducing the carbs, primarily because the rest of the family are resistant to it, and in honesty I can understand why. None of them are fat or worried about weight gain, so giving up those things that are universally enjoyable is difficult.

My husband agreed and applauded the sugar reduction - but with the carbs, at best he was happy to move from white to brown - but not give them up. So if busy, stressed, tired or cold (snow at Easter here!!) - carbs are easy to turn to -

 - and that's where I have slipped; and where I slipped there has been weight gain. Not huge but trackable.

Carbs = fat around my middle.

The fact it is so obvious to me means I feel very much more in control.

A Life More Happy...by Heather

At the beginning of the year, apart from falling in to the usual trap of wanting to overhaul my body and lose excess weight - I also thought about getting a traditional diary.

I have a number of diaries in my wardrobe collected over the years, all begin with the usual lack of anything interesting to say on Jan 1st - and despite the torrent of thoughts pouring forth in the weeks to come, by March, I'm down to a little dribble of quick scribblings and by April - well I've fizzled in to nothingness, fed up with it.

I cannot commit to a diary it would seem.

The other thing I notice when I look back over the first quarter of a plethora of years hidden behind my shoe boxes, is that I am negative - I dwell on the rotten, the misjudged, the irritating and the just plain annoying. I can actually feel myself festering anew if I re-read events from 7 years ago!!

I mentioned to Katy that in our spirit of trying to make improvements; our outlook and how we feel not just about ourselves, but our lives and those in it too - I might attempt to keep a photo journal.
We both agreed it might be a nice thing to do. And that was it - a scattered thought.

Until last month that is, when I found quite by accident an App for my iPhone - its called "My 365" and it is a little calendar where you post a photo a day - it seems to be Japanese or Chinese from the users on the App - because the App lets you look and link to others who are doing the same thing.

And it was free!

So I started keeping the photo journal on my phone.

Looking back over the month I realise that each day, the one picture and the very brief description brings to mind the whole day, it reminds me with little effort why I chose the picture, what I felt and what it meant to me at the time -  I recall the day, often dreary days that would be often forgotten amongst the whole collection of them.

What is more important however, because its a photo and its shared - I now find myself looking for my daily photo opportunity more carefully, and instead of dwelling on the cruddy happenings or irritating persons fleetingly gone - I am concentrating on finding something beautiful and positive to reflect my day. And that has had a very therapeutic effect on how I feel about my life generally.

Today, driving in to work I looked at the landscape and realised that there was something of a blue sky and without fog or snow, everything looked lovely -  I took a cute photo of a little village I drive through every day without even looking at it - but for once I  looked at it with new eyes - and my photo reflects back something cute and charming.

Of itself, the photo is innocuous and hardly something to rave about - but its the fact that I looked at the everyday and dull in a new light and liked what I saw - and that I have been doing this religiously each day -and I've even started to look forward to doing it.

I would never have believed that it was possible, but I heartily recommend it.

On being greatly cultivated - by Heather

We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies.We are not fat, we are greatly cultivated.

That accumulated wisdom around my middle, is particularly annoying, and gets in the way of my yoga practice - I find myself breathing badly and feeling squished inside.  And the fact that when inverted, I find it impossible to hold both the pose and suck the flab up!!

I don't look much like a yogic goddess that is for sure!

Bronchitis...by Heather

Well I haven't posted in a goodly while thanks to a particularly nasty viral infection which left me with Bronchitis.

3 weeks later and I still have the remnants of that cough!

The up side is - for the first time in over 3 weeks, I feel I have my energy back, so much so I am contemplating starting up my yoga practice again - something I haven't done now for a month.

The down side is - that for the last 3 weeks, I haven't been exactly true to my eating goal - in part because I had to be grateful for whatever the family were prepared to make, and when I was feeling better, I still only had the energy to grab whatever was easiest in the cupboard.

The illness didn't affect my appetite, just my ability to even think about venturing in to the kitchen.

Just prior to the illness, I would have been able to report that I had lost nearly half a stone - 7lbs. I'm not convinced that is still the case - but its ok.

My eldest son came home from Uni just for the weekend, just past. And he hasn't seen me since Christmas - and he wasn't aware of my eating amendments - the first thing he said to me was, Mum you're looking great - you've lost some weight.

Someone pay that boy!!!

The interesting thing about this, is that actual weight loss, measured on the scales, has been slow and laborious - but my son said he could see a definite change to my middle section and legs.

It was nice to hear it from that perspective, because I was pretty sure there was a difference to see - not that anyone else is really looking that closely, and because, weather wise we have all been swaddled up looking padded anyway.

So the virus was nasty - but thankfully now its gone.
And today - my diet is back where it is supposed to be.

My issue, strangely wasn't with the sugar per se (except when hubby decided to use up eggs whites he didn't need having made homemade custard, and proceeded to make the most delicious meringue as well. Epic fail!) - but the carbs - everyone resorts to carbs.

Still I don't mind slipping off the wagon occasionally, when I can make the jump back on again - and that is where I am at today.

Its nice to be better too.

Lunch Alternatives .....by Heather

Lunch (Me)

That was probably my standard work day lunch time menu for the last 25 years - except usually that would be white bread! Once diagnosed Coeliac, I flailed around a fair bit, until I found a good gluten free alternative from the good people at Genius:

But pure genius or not - bread has gone by the wayside, be it brown or white. And I have declared my lunchtime menu to be carb free. Despite the deep frost outside, salad has proved to be the order of the day - and I have become best friends with leafy salad bag - today it was Rocket/Spinach/Watercress for a more peppery flavour. But there is Baby Leaf or Crisp&Crunchy - and I mix these about a bit. In fairness - I am actually able to distinguish flavours now, whereas it largely went unnoticed before. Plus there is spring onion, cucumber, beetroot, celery & carrot to add to the mix.

With that I have added - tuna/salmon/sardine or mackerel - or sliced chicken/beef or ham - or avocado or boiled egg or cheese.

I was happy with that but on re reading Peter Attia at the Eating Academy and looking more closely at what he ate - I see that maybe I shouldn't be concentrating too much on loading up protein - and so it may be that I need to make sure I keep mixing it up a bit, rather than reaching for what is simplest or the thing nearest at hand - which is often just tuna!

I still find it difficult to swallow (no pun intended) that its ok to swim around in fat - but I realise that I have to go with his proven wisdom. To that end - the avocado, egg and cheese may be my first port of call.

During every day there are those times when you need to turn to a snack! This is always difficult in any diet situation, because if it can't be a chocolate bar or a danish pastry - what the hell is left? Well at first I thought my options weren't too terrible - Apples, Bananas, Grapes, Raisins & other dried fruits, Nuts, Yogurt, seeds............

..........however.
The nuts as I have blogged recently, have started to cause me stomach pain - and so although I love them, I have  had to cut back on them - I can now eat them intermittently without repercussion - but there's the rub - only every now and again.

Raisins and dried fruits - I knew these were high in sugar and so I had already scrubbed them from my repertoire. Gone.

Given my recent issue with slower transit - I was keen to up the amount of fibre in my diet - and so real fruit (rather than the dried) was my first port of call - but having looked at the sugar content in fruit - especially my preferred fruit of choice - apples, bananas and grapes - I realise that I have been eating these maybe a bit too often - maybe 2 apples a day plus grapes plus banana.

So now I have traded these in for berries instead - today was my first foray and boy could I tell the difference in the sugar load between my  usual 'Winter Wonder' apple fix and the handful of raspberries and blackberries I had in its stead!! Wow.

I had them with full greek yogurt - and it looked lovely in the bowl. But it became an exercise of me vs the bowl after the first mouth full - it was seriously bitter. I stuck with it - and the taste aside - I actually felt nicely filled afterward, and so as a snack - it proved a good one. I'm hoping with time, I learn to appreciate the fruit in the same way as I now appreciate the salad leaves - we shall see.











I have added in to my shopping list real coconut - not the dessicated stuff, but the real maccoy. Coconut seemed to feature in milk and oil on Peter Attia's menu a fair amount of time, so I thought the real thing might make a good snack too.

I have also added milk in to the repertoire  - real milk, full fat (haven't had that in years) - this works well for me as a snack, and it tastes sweet of course. But I think that I am ok to include some lactose - and the milk had the sweetness that the greek yogurt lacked.

For the family - well they are fairing much better  - fruit in all its forms are on the menu; as is wholemeal bread. What is off? - Well, mini cake bars in the lunch pack; the choccy bar after school, crisps, fruit juice - they have water and milk now - and haven't complained once!! Fizzy drinks - Coke et al - they are all off the menu. On a recent trip to Costa Coffee I was stumped at what our youngest might actually have. I had to relent somewhat - if he agreed not to have Coke - I had to agree to let him have a sugar free Ribena.

Nakd bars and natural fruit infused raisins - these are the very favourite of all - Hello gorgeous indeed. As a treat, I'm not averse to eating these lovelies myself.

The Scientific Stuff.......by Heather

Katy and I have when faced with an obstacle will both look at said obstacle and see it in the same way, we will chat, muse and concur - but then she will meander to the left and I to the right. We can see each other, and we can compare our journeys, but they are different journeys. And that is the beauty and value of real friends.

Here on our blog we wanted to share our journey through the pitted pathway that is the menopause and our personal battle with the bulge; but as with all things we differ in approach. Katy, the 'yank' half of the partnership is concerned with making healthy choices, nutritionally and psychologically - she has a holistic approach to most issues.

I do too - but the 'lobster back' half here has a distinct inclination toward critical examination, and the scientific method! I like facts and figures - its the accountant in me! And there is a lot of science to be had on the subject of food and weight.

So whilst I leave Katy to peruse the farmers markets for fresh produce - I have been looking at some of the science behind what I am trying to achieve.

Ok, I've lost a bit of weight, not a vast amount -and not - after over a month of keeping tabs on my eating, enough to be exactly proud of.

I do, feel better, less tired, less bloated, less desperate for sugar - and slightly lighter around the middle. Which is all positive.

What bothers me is that in a)cutting out sugar (thereby cutting out the obvious culprits of sweets, cakes, biscuits) and reducing my simple carb consumption - I am not seeing the weight loss I would normally, and when I say normally, I'm talking from past experience , expect of making these changes.

As I have gone along these past weeks - I am seeing myself cut out almost all added sugar (to begin with I allowed myself some dark chocolate or a teaspoon of maple syrup with my natural yogurt) - that has steadily declined.

However, my simple reduction of carbs has been a bit more 'woolly'. I've given up bread. I have cut out carbs in my lunch, and  I have moved to wholegrain alternatives for all other complex carb options such as rice.

Evenso currently, despite all of this  I'm classified as overweight - and I do not seem to be losing weight  - a bit yes, but not enough I would venture.

I understand the science - carbs convert to sugar and sugar unless used as energy will be stored as fat.

Clearly, I don't move about a whole lot - not in a strenuous carb busting way - and so even small amounts of carbs are causing an excess. And if there isn't a natural deficit then i ain't going to burn the fat off.

Right now, I doubt my ability to reduce (happily and comfortably) my carbs down further - yesterday I reckoned that I had had somewhere in the region of 130g of carbs - none of them through excess sugar or simple carbs.

I also want to maintain my fibre intake to avoid problems with constipation.

I know from previous attempts at weight loss that I have to stick to no more than 1300 calories per day to lose weight and even then its hard going - certainly I find it easier to stick to the 1300 band when carbs are reduced - but it is a terribly boring existance.

My target is to live a healthier existence - but before I settle for that - I have to move some excess weight and reduce my hip/waist ratio - which presently is too high.

What I don't know right now is just how resistant my menopausal/thyrotoxic body is going to be to attempts to make it lose weight - and all I can do until I come across some article somewhere that deals with this issue - is stick to it.

Breakfast Alternatives.......by Heather

I really feel that I and the rest of my family have come an awful long way in a short time. Today, included in my online shopping order, was a box of Thornton's chocolates, because there had been a mistake with my last order  it was sent as a 'sorry' gesture. A nice one - but as I laid the lovely box on the dining table, we all looked at it warily, all except the 9 year old that is; who promptly ripped the box to get in. But the rest of us knew it was a box of trouble - because despite making all the right changes - here unplanned was something that embodied everything that is wrong with our old diet - and we all knew how much we liked it - chocolate, sugar, hydrogenated this and that, trans fats, E numbers and preservatives - a veritable smorgasbord of bad - gloriously yummy bad!

We have all had a couple of said choccies (actually the 9 year old has had more than a couple!) But in seeing it, and seeing our collective responses to it; I feel pleased with us. And I wanted to share how some reasonable and easy manipulations have made a huge difference to our diet overall.

Breakfast:  (Me)

I am a creature of terrible habit, and breakfast for me has always meant cereal. I'd actually happily eat cereal for dinner. Some time ago, when I was first diagnosed Coeliac, I had to undergo something of a mourning process for my best loved meal of the day. Most cereals are a Coeliac nightmare - but more recently, having checked out box label after box label I realised  it wasn't just the gluten that was cause for concern - but the sugar content of these things is mind blowing.

There is some options though, even for us silly-yaks!

I realise that this is carbohydrate, but it is natural, albeit glutenless, and is a good source of fibre and so isn't on my carb hit list - in winter I make hot porridge (I add a teaspoon of flax seeds post cooking); in summer I soak the oats in the milk overnight in the fridge and then zuzz it the following morning to make a cold oaty shake. I now nolonger add any sweetner - I used to add honey or maple syrup. But that has gone, and after some 5 weeks without, I can say I am happy with it now.

Breakfast: (rest of the family)

This was a biggy. My husband never used to eat breakfast, strong coffee and gone - but since his training for the marathon some 18months ago, and a massive overhaul of his diet generally, he continues to exercise well and breakfast is now muesli. I would like to introduce him to a homemade muesli - but at present, he eats  the recommended 40g of Alpen - and he likes it. Even the Alpen light has some added sugar - so to make our own muesli would be a better option, but for now I think that this is a reasonable mid way step.

The kids all like different things! The older two are somewhat easier - I buy them a box and tell them that's it. They both like Bran Flakes - again looking at the labels, its obviously not sugar free or as healthy as I'd like - but in fairness they now no longer add sugar/honey to it - so again that is a step forward.

The youngest was always going to be my biggest issue - and how!

Behold! His breakfast cereal of choice.

How do you move on from this?

Well first off, I wasn't alone in thinking that we had to tackle his diet, my husband agreed whole heartedly - and starting with this.

We decided that it would be a good idea to give him a choice, mix it up a bit - so he has a choice of 3 things for breakfast now - firstly, a slice of wholemeal toast with a little honey and a glass of milk. Secondly a bowl of low sugar cornflakes with no sugar/honey added, Thirdly, a bowl of greek natural yogurt with a little honey. (as a rule of thumb we used one teaspoon honey or maple syrup, he likes either, to one tablespoon yogurt).

This has worked. Surprisingly,the yogurt has been the preference, with the cornflakes being the least favourite. Having the choice helped make the transition.

For me, losing the sugar completely at breakfast and in seeing sugar consumption go down considerably with the rest of the family, has been a complete triumph. All teas and coffees are now sugar free for everyone and we have ditched all other drinks - that's fruit juices, isotonic sports drinks, squashes and cordials, malted and flavoured drinks etc. Acceptable drinks apart from tea and coffee include herbal and green teas, water or milk.

Sugar seemed for us to be an integral part of the breakfast experience; sugared breakfast cereal with sugar or honey added on top, sugar in drinks - or when time allowed, we would have toast (white of course), or muffins, or crumpets, or croissant ( christ almighty! all of em together) - all with jam, marmalade or wait for it....chocolate spread.

Last year I made 24 x 12oz jars of strawberry and raspberry jam - it was beautiful, and we loved every bit of it - but for every kilo of fruit was a kilo of sugar and it makes my eyes water to remember how quickly it was all demolished! I really enjoy jam making - but if I do it again this summer (and the jury is out on that) - this is going to have to be something that lasts us considerably longer - because it will be a rare treat indeed! Last year I don't think my produce lasted beyond 4 months!

Interestingly, I would consider myself a bad starter in the morning, dragging myself out of bed, to stand miserably in front of the kettle waiting for it to boil, I would often munch on curiously cinnamon squares, or biscuits, or chocolate if it was there - all before I had even taken my first swig of much needed caffeine - and all well before breakfast. However, of late, I have noticed I am not sluggish in the morning any more - I don't crave sugar as I wake up - I have a tea or herbal tea - and am much brigher and bushier tailed - I have it seems, escaped that cloying need for the morning sugar rush.

Result!

Peanut Butter....by Heather

Time to introduce my 'interesting food/recipe' slot I've decided.
This is a lovely product, Meridian do a number of nut butters - as you can see this one is crunchy, they do a smooth too - without sugar or salt. Nice.

But what to do with it - apart from just eat it off the spoon?
I've always liked peanut butter (all the nut butters actually) - but apart from spreading it on bread or crackers, I've never known what to meaningfully do with it. Until now that is!

Enter Hugh Fearnley-Whittingstall, one of my foody heroes is our Hugh, I have his cookbook on 'VEG' -  a cookbook that has been massively overlooked for the universally popular Hairy Bikers or Lorraine Pascal with the family Kilburn - love them both as I do - I have been revisiting Hugh's simple ideas in the River Cottage staple, and he has come good for me of late.

I've been keen to experiment since my diet overhaul and I was intrigued to find a recipe that would utilise my Meridian peanut butter marvellously. I have to admit, I was unsure how it would turn out and more importantly, how it would be received by the rest of the family.

Hugh's Sweet Potato and Peanut Gratin

This is gorgeous! Seriously lovely. It has good carbs and fibre in the sweet potato (another food I struggle to know what to do with) - and who would have thought that peanut butter and sweet potato could taste that good together?

And the family? The family with the food adventurousness of a slug - well they thought it fab too.
Here's a link to the recipe  Hugh says you can leave out the peanut butter - but don't, you'll regret it.

It is 'sweet' however - so don't worry about teaming it up with something quite strong or even bitter - like spinach or rocket.

Enjoy!

Heather's Plan Part 3.........by Heather

Ok

Part one - give up the sugar - check
Part two - reduce the carbs - check

Part three - move.

The biggest defeats for me and exercise are - a tendency to choose something to do that I don't really like, but picking it because its supposed to do me good; not maintaining doing those things I do like to do; trying to implement a plan I don't stand a hope in hell of keeping to and then giving up because I've failed.

Truth be told, I don't enjoy exercising. I don't like sweating, I don't like the pain (just the actual sensation of forcing myself to move), I don't have the inner mettle to force myself through the pain barrier and don't get anything out of pitting myself against a target - I am also right now, the weakest I have ever been in my life.

Again, the thyroid dysfunction has been to blame for robbing me of what little muscle tone I did have. As my thyroid condition worsened, I was unable to walk upstairs without holding on to the bannister rail for support; once in a squat (to pick something up from under the tv say) I couldn't actually then lever myself back up again.

Having a small holding, I'm used to lugging bales of hay around and cleaning out after livestock - at the height of my illness in 2011 I couldn't even get the horse food from the trailer in to the back of the car - the effort nearly made me pass out.

Despite the improvement to my overall health, the meds haven't miraculously improved my wasted muscle tone. The short lived efforts I have made to improve my lot have been half- hearted, because exercise has become really uncomfortable - for uncomfortable, read difficult.

I know the solution - I just don't like it. But now is the time.

In an effort however to embrace what I have learned about myself over the years, I'm not suddenly going to pretend that I am off to train for a marathon - no siree.

I have conflicting views about exercise - that what I know I should do and that what I know I am likely to do.

I know I ought to be doing some sort of weight resistance training for muscle strength and some cardio.
I don't like the sound of either.

I am working on the principle that anything I do is better than the nothing I have been doing to start with and if I can manage to make it habitual; I stand a chance of moving up a gear as the weather improves.

So - first off - daily, will be yoga. I have been doing yoga since before Christmas and it has made an amazing difference. I am getting a little stronger. I can hold poses more than a couple of seconds without my legs and arms shaking like jellies! And I am getting much better flex in my hips and shoulders.

Second - like Katy, I have secret fantasies about hula hooping like Salome - right now that's more fantastical than I'd like. This is something she and I fancy doing and we're hoping we aren't mistaken in thinking it will help tone our middles - but we shall see. That too has to be a daily occurrence.

Finally I aim to resurrect the 'Wii Shape' I bought a couple of years back. It helped me then to start a very laudable exercise campaign that was only derailed by ill health - so I don't see why, it shouldn't help me now.

I have a fight on my hands for the telly - but I am finding 3-4 times a week when the rest of the family seem to be out and about on a regular basis - which gives me a chance to reclaim the remote control and work out in private.

The other thought is that over the next couple of months, the weather and the dark nights prevent me doing anything more ambitious - but if I stick with the Wii, I stand more chance of evolving in to something more adventurous by the time that light nights arrive.

So this begins part three....

Slow Progress....by Heather

Slow Progress. Ummm.

Neither Katy nor I are fond of the scales - but I have stepped on them intermittently since the New Year to find generally, my weight loss is small  and slow. But it is a loss. I said in the New Year, that I could feel weight piling on, and I honestly could, it was unnerving; but in a wave of positivity, I am happy to say that this is not the case now.

I am holding my own.

I feel lighter, no bloat going on and I am feeling less headachey, less irritable and actually, yes more energetic. I am finding myself missing the sugar much much less. This is actually a BIG thing for me - its big enough for me that in honesty, I should be raving from the rafters - I would never have thought I could lose the craving - but as I sit here and think on it, I really have. I like it. But don't feel I need it.

But the weight, on the scales, is very much still there -  I was aware when I started this journey, it wasn't going to be easy. My consultant had already told me that my medication may cause some weight gain. Forum's on the web I have found, show me that many women, following the same route, have also lumped on weight - in fairness, I am actually something of a steaming success in comparison to their tales of weighty woe.

But I'm not going to be a poster girl for lbs lost on anyones wall yet.

Slow progess too in the digestive transition stakes. This is a topic I'm not terribly familiar with and something I am more happy leaving Katy, the herbalist to tackle. But it is causing me difficulty - and this is I know exacerbated by my being a coeliac.

You see Katy is the natural healer of this outfit - and I'm the natural medical disaster!!

I have gone to some lengths this weekend to tackle the slow transit problem - and I might encourage Katy to talk about natural alternatives she has steered her clients toward.

If all improves, I will talk more about the initiatives I have employed - I have spent some time checking over menus to improve the fibre content of my diet whilst not compromising on the reduction in carbohydrates I am working with.

The holy grail it may be, but I want something that means I don't suffer cramping or colic; that doesn't give me drastic urges to go at anytime day or night and  doesn't irritate that fine balance I have that can throw me the 'other way'!

First and easiest remedy - water. Personally I really struggle to drink the stuff, stupid as it sounds. I have no idea why, I used to love and only drink water when I was a kid - so why I am water averse now, I don't understand.  So that really has to be my first port of call - that, and moving around. But much more about that next time.

Subtle Basic Changes - by Katy

I don't know if it's the winter, hormones or what but I've been feeling very blase and this is helping me realize at the moment my zest for weight loss and toning up are at an all time low. I HAVE made changes (yes yes, it's something!) - my foods are 80% healthy, meaning all from scratch, home-made and/or fresh food. Actually probably 90% but I am allowing for the occasional lapse when at work. My downfall!

I have also added some basic resistance and stretching to my days - granted this will not make me a starlet overnight, but what it has been doing is helping me feel 'better' in general.  More flexible and less stiff as I tend to be when it's cold and I feel like hibernating and not move most days!  My cardio is still up in the air.  I have started to Hula daily, adding on minutes each time.  It's funny how one day I can go almost the entire time-frame without dropping it and other days, you'd think I just picked the darn thing up!

I also know that water intake is key for me.  It helps keep things moving as well as keeps my joints lubricated. It also keeps me from that foggy feeling I can get when I know I've been slacking on my water.

So yes, I know hormones are kicking in at various times during the month.  I'm more Peri-menopause than full out Menopause at this point which means I have PMS as well! lol  At least it seems like a double whammy somedays.  This is where I am coming from lately. So while I know Heather going strong with her focus on food haves and have nots, I'm afraid I'm finding I don't have the motivation for it.  My feeling lately is to keep my head above water with mood ups and downs.  Staying on top of that, is helping me stay on track with my food choices at the very least and thankfully it's working. 

Baby Steps -I feel like both the Tortoise AND the Hare as I know I have to work within my current needs/pace even though I would like to be accomplishing everything yesterday!  I have to tell myself, progress is progress.

We'll see how next week shapes up!  (pun intended!)

Katy

Portion Control .......by Heather

My Mum would call this 'eyes bigger than' syndrome; and it's true. Problem is often my eyes fully understand what my stomach wants; and, even when I am well intentioned, I can still very much get it wrong.

Correct portion sizes take some getting used to. My breakfast portion of 30g of oats is actually tiny and over the course of time, by degrees, if I don't weigh out those 30g, it will inch up and up and up. 'Thats close enough' usually isn't, and by quite a long way.

I have deliberately set out to live with a livable diet - one that isn't going to impinge on the just 'being' that is my normal life.

Despite giving up sugar and reducing carbs - I still can't eat what the hell I like. I want to lose those excess lbs, not just maintain what I have; and at my age and in my condition - this isn't just going to give up and submit. I have to manage the expectation of both my eyes and stomach!

Be aware too, that correct portion sizes may vary between cooked and uncooked variations - 40g of uncooked pasta is vastly different if the recommended portion size is 40g of cooked pasta for example.

And food labels give every appearance of trying to be helpful and honest - but they can obscure key pieces of information. The fact that they are unstandardised helps with the confusion too.

Even if you are pretty confident about the portions you should be eating - like with me and breakfast cereal, its worth just weighing a portion every now and again to see how far your eyes have given in at your stomach's behest!!

It's a hackneyed old practice, but changing plate size can help - there is nothing more disconsolate that a tiny portion swimming in space on your dinner plate. And large plates encourage you to load up. Downsizing is a good ploy to help when its all hard work in the early days.

And in maintenance mode; keep mis calculating what you're supposed to be eating, and it will just add on calories you don't need - because you'll never see them mounting up.

I was actually very shocked at what I thought was an acceptable portion as against what I read was the recommended portion. Very shocked indeed. And I don't consider myself a particularly large eater.

Exercising some restraint when eating those meals that I can have, is helping - I can feel it helping. It gives me some faith that what I am attempting isn't impossible.