Dreams

DREAMS come true only when we learn to BELIEVE in them!
Believing is nothing more than ACCEPTING, EXPECTING, and having CONFIDENCE and FAITH that your dreams will come true!
FAILURE DOESN'T KILL DREAMS!
When we learn what doesn't work, we can simply attempt another path!!
DOUBT has killed more dreams then failure ever did!!
Today practice REMOVING ALL DOUBT and replacing it with BELIEF
in YOURSELF!!
Today is perfect day to start LIVING YOUR DREAM!!
Happy 'Make it Happen' Saturday!!

Calories Burnt

The following is the calculation to work out how many calories burnt.

0.3 x weight (lb) = calories per mile walking

0.63 x weight (lb) = calories per mile running.

3500 cals = 1lb fat loss.

Intermittent fasting - the truth

Latest Diet & nutrition news

The diet buzz phrase of the moment is intermittent fasting, otherwise known as the 5:2 diet. Fasting is a concept that has been practiced for thousands of years, but until recently it hasn't had much scientific backing. Books on the topic were hugely popular last Christmas and it's easy to see why. Intermittent fasting has a lot more going for it than your run of the mill celeb endorsements. Not only does it improve your weight loss, it also benefits your health. Sounds fool proof, but do you fancy starving yourself twice a week?

What is intermittent fasting?

Not for the faint-hearted, your calories are slashed to about 600 twice a week. According to advocates, long periods without food trigger a skinny gene that burns fat. And one study led by Dr Michelle Harvie found that women on a very low calorie diet (650 calories) for two days a week had a 40% lower breast cancer risk. Although research is positive, it's hard to see how the diet can translate to real life.

A typical day

Fasting days include only one meal , but if skipping breakfast or lunch sends you into a craving frenzy then try a 300 calorie split between breakfast and dinner.
Breakfast 2 slices of wholegrain toast with 1 tbs peanut butter
100g strawberries
Dinner
Turkey stir-fry made with minced turkey, garlic, pepper, chilli, canned tomatoes, onions and a little basmati rice

Benefits of fasting

Experts claim that it helps you to lose weight and also leads to health benefits, like:

• Longer life span
• Improved brain function, including protection from Alzheimer’s
• Protection from disease like cancer and heart disease

Disadvantages of fasting

Intermittent fasting may work in a scientific study environment, but if it doesn’t fit into your daily life the benefits don't matter. Medical opinion agrees that fasting is risky. If you want to fast, you should do so under medical supervision. There are many people, such as pregnant women or diabetics, for whom it is dangerous.
Although studies into intermittent fasting are on-going, possible side effects include:

• Difficulty sleeping
• Bad breath
• Irritability
• Anxiety
• Dehydration
• Sleepiness

Do your own version

Fasting twice a week isn’t for everyone, but you can do your own less drastic version. Step up your metabolism by regularly shifting your calories up or down a gear. Eat a healthy diet 5 days a week, then lower your calories to about 1200 once or twice a week and try to limit yourself to 2 or 3 main meals, with no snacks in between on these days. Yo-yoing between higher and lower calorie can wake up a sluggish metabolism.

Small steps add up

If you are brave enough to try intermittent fasting go ahead, but do you see yourself sticking to it long term? Making small healthy changes to your diet is more effective because they won't turn your life upside down. Replace your chocolate bar with a piece of fruit. Up your exercise, and walk faster for longer and watch your portion sizes. To lose weight and improve your health, you need to look at the overall shape of your lifestyle and not just your food!

Eat a Rainbow

Calorie Counting Ideas for 5:2 Diet

Soup

• Heinz Weight Watchers Tomato Soup = 76 Calories
• Heinz Weight Watchers Carrot & Lentil Soup = 87 Calories
• Miso Soup (1 sachet) = 14 Calories 
• Spicy Butternut Squash Soup = 113 Calories
• Spicy Tomato & Lentil Soup = 123 calories 
• Tesco Light Choices Carrot & Coriander Soup in a Mug = 65 Calories

Fillers

• Couscous (50g dried) = 158 Calories
• Hard-Boiled Egg (large) = 78 Calories
• Kingsmill Wholemeal Bread (1 medium slice) = 96 Calories 
• Oats So Simple (36g sachet + 180ml semi-skimmed milk) = 221 Calories
• Porridge Oats (40g dried) =150 Calories
• Quinoa (40g dried) = 147 Calories 
• Reduced Sugar & Salt Baked Beans (½ tin ) = 70 Calories
• Tesco Light Fresh Mash (½ pack) = 140 Calories
• 
  

Dairy

• Dairylea Triangle = 43 Calories
• Edam (28g) = 100 Calories
• Feta Cheese (38g) = 100 Calories
• Light Cottage Cheese = 70 Calories (100g) or 42 Calories (60g)
• Light Philadelphia Soft Cheese (1tbsp)= 28 Calories

Vegetables & Salad

• Asparagus (4) = 11 Calories
• Baby Beets (50g in vinegar) = 65 Calories
• Bell Peppers = 30 Calories
• Carrots (1 medium) = 25 Calories
• Cauliflower (87g) = 23 Calories
• Cucumber (1 medium) = 24 Calories
• Cucumber (8 slices) = 8 Calories
• Peas (38g) = 38 Calories
• Potatoes (1 medium) = 161 Calories
• Salad Leaves (40g) - 7 Calories
• Spinach (30g) = 7 Calories
• Spring Onions (2) = 10 Calories
• Tomatoes (1 cherry) = 4 Calories
• Tomatoes (1 medium) = 26 Calories

Dressing

• Balsamic Vinegar (1 tbsp) = 10 Calories
• Olive Oil (1 tbsp) = 120 Calories
• Tesco Light Choices French Dressing (1 tbsp) = 8 calories
• Tesco Light Choices Balsamic Dressing (1 tbsp) = 12 calories

Fruit

• Apples (1 medium) = 95 Calories
• Apricots (3) = 38 Calories
• Banana (1 medium) = 90 Calories
• Blueberries (25) = 20 Calories
• Grape = 2 Calories
• Kiwi Fruit = 46 Calories
• Nectarine = 67 Calories
• Orange = 86 Calories
• Peach = 42 Calories
• Pear = 42 Calories
• Plum = 36 Calories
• Raspberries (10) = 10 Calories
• 1 medium Strawberry = 4 Calories

Snacks

• Crispbread = 35 Calories
• Oatcake = 46 Calories
• Rice Cake = 35 Calories

Something Sweet

• Heinz Weight Watcher Vanilla & Fruit Fromage Frais = 48 Calories  
• Nakd Cocoa Orange Raw Fruit & Nut Bar =145 Calories
• Total 0% Greek Yoghurt (1 tbsp) & honey (1 tsp) = 48 Calories 
• Cadburys Giant Chocolate Buttons (1) = 15 Calories (thanks Lori)

5:2 Diet or The Fast Diet

5:2 Diet

Eat, Fast and Live Longer.

Michael Mosley,  set himself the challenge to live longer, stay younger and lose weight. Three things that I am sure we would all like to achieve. During a one hour Horizon documentary Mosley spoke to many people including scientists and found out that a low calorie diet is the secret to these three elusive goals.

There are different ways to go about this, but basically you are either looking at having a continual low calorie diet or fasting. I think I would rather shoot myself in the foot than go on a lifelong low calorie diet, so I was interested to find out how the fasting went and the results it produced.

The results were astonishing. Mosley found out that a third of his body was fat and that he stood a high chance of getting heart disease and cancer, but after he fasted for 3½ days, his chances were reduced dramatically. Here is an explanation of how it works:

1. Our bodies have  a growth hormone called IGF -1. As a child this is what helps our bodies grow, but as adults it ages us.
2. High levels of IGF-1 can lead to diabetes, heart disease and cancer.
3. Lowering your levels of IGF-1 can help prevent against these diseases and can be done through your diet.
4. When lowering your IGF-1 levels, growth stops and your body starts to repair cells. It also uses up your glucose and starts to burn fat, so you also lose weight.

Now it all begins to make sense, doesn't it? But a 3½ day fast is more than most of us could contemplate. There are another two options:

1. Fast every second day (still a stretch!)
2. Eat normally 5 days a week and fast 2 days a week.

http://www.disclose.tv/action/viewvideo/110651/BBC_Horizon_2012_Eat_Fast_and_Live_Longer/

http://www.thefastdiet.co.uk/

http://www.feedfastfeast.com/

http://www.tinnedtomatoes.com

https://www.facebook.com/groups/187492001383720/

http://forums.moneysavingexpert.com/showthread.php?t=4115289

http://feed5fast2.wordpress.com/

 

Dieters Going Retro with Tricks from 60s, 70s

Old diet tricks from the 1960’s and 70’s are making a comeback. Trends such as the grapefruit diet, the cabbage soup diet, cottage cheese, and rice cakes are becoming popular once again. Retro foods, which are often minimally processed, easy to eat and extremely low in calories, have become appealing to dieters because they just might work. Low-fat cottage cheese, for example, is a great source of protein and calcium. Eating grapefruit can reduce insulin levels. And cabbage is known for its high antioxidant content in addition to being very low in calories. Snack foods such as air-popped popcorn and rice cakes offer a lot of fiber and volume to help keep you satisfied longer.

13 Steps to Reach Weight Loss Goals in 2013

January: Clean out your kitchen of leftover holiday foods and temptation. Stock with healthy staples such as frozen or fresh fruits and veggies, whole grains, nut and nut butters, dried beans, seeds, condiments like olive oil, low-fat milk and yogurt, eggs, and so on.

February: You don’t need an expensive gym membership to get your workout on! During the cold winter months, make time for activity at home with an exercise DVD, or bundle up and schedule walks around your neighborhood with a buddy to keep you honest.

March: This is about the time people’s New Year’s Resolutions seem so far away and fall to the wayside. Keep a food log or a plain old pen and paper to stay accountable for what you’re eating and recognize where you need to make improvements.

April: Take the whole grains challenge and make three servings of grains every day whole – including brown rice, whole wheat pasta, quinoa, and even air-popped popcorn. These foods help fill you up on fewer calories than refined grains and are not only beneficial for weight loss but can reduce your risk for heart disease and diabetes.

May:  It’s officially farmer’s market season! Make an effort to visit yours and incorporate a serving of a new fruit or vegetable every week. Choose produce from every color in the rainbow to get a variety of nutrients such as antioxidants and fiber.

June: Swap in lower sodium foods. Instead of deli meats or sausage at your barbecue, choose fresh grilled chicken, fish, or roast turkey to save on saturated fat and help reduce bloating for swimsuit season.

July: Stay hydrated with about 8-10 cups of water per day to keep your energy high and metabolism strong during sweltering summer months. Ditch sugary drinks like lemonade or soda and, instead add fresh fruit flavor to water using an infusion pitcher if the taste of plain water is unappealing.

August: Lazy, summer months, no more. Take advantage of more free time to be active with your family. Once per week, go on an outing such as going to a local park for a healthy picnic and nature walk or engaging in a family friendly sport like swimming or biking.

September: Just because you’re not in school doesn’t mean you can't learn new skills. Try a new exercise or cooking class to keep it interesting and keep you motivated for healthy habits.

October: Don’t save up all your “treats” for Halloween! It’s healthy and balanced to include all the foods you love in moderation into your diet. Otherwise, you’re more likely to overeat when you’re faced with them, like you may have overindulged in the past on October 31^st.

November: Be savvy on the go and remember that "snack" isn’t a bad word. Always keep a nutritious snack on you, like nuts or an energy bar, as you gear up for the holiday season while shopping or traveling.  Going more than 4-5 hours between meals can set you up to overeat or give into not so healthy options when you’re at the mall, airport, or rest stop.

December: Drink alcohol in moderation – 1 drink per day for women, 2 for men. As the holiday party season gets into the swing, you’ll have plenty of opportunities to drink and add empty calories to your day. Brush up on best practices, lowest in calorie choices, and strategies to limit your alcohol intake so it doesn’t sabotage your healthy eating.

All Year Round: Reassess and revise as needed! You may try to make an improvement in your lifestyle but going to the gym for an hour every day isn’t realistic for you or you really dislike the new foods you’ve swapped in. This doesn’t mean you’re a failure and should give up hope. Take smaller steps and instead, figure out when you can fit in time for activity and what nutritious foods you do enjoy that you can include.

Health and Wellbeing

Saw this on Twitter interesting................

Improving the health and wellbeing of people in the borough is important to us.

Do Something Different

Do you want to make changes in your life? We are offering the opportunity for members of the public to sign up for the highly successful Do Something Different programme. The programme is designed to help and encourage you to make small changes in your life which make a big difference in your overall health and wellbeing. It will help you:

• become more active and stick to it
• be a healthier weight
• get out of a rut that depresses you
• have a better relationship
• be happier in yourself and with life

Making changes is not easy for anyone. Change is a difficult and much misunderstood process but it can be a lot easier than you think! By making small changes in your daily life and changing some habits, bit by bit, you can take charge of your destiny and become a happier and healthier person.

Do Something Different programmes are different, exciting and a lot of fun! Just a series of simple steps that will gradually transform your life, health and well-being and bring about lasting behavioural change.

All our programmes are designed to be:

• Fun
• Personally developing for each Do-er
• Do-able in only 7-weeks
• Great value for money

The Do Something Different programme is tailored to your specific needs of becoming a healthier and happier person. It is designed to help you to take small steps in a new direction by giving you a small daily ‘Do’ to complete.

Available Courses

Each course costs £35 per person and each participant must be aged 16 or over.

Healthy Weight/Happy Life
To register for the programme, please e-mail contact@west-norfolk.gov.uk or telephone 01553 616200.

http://www.west-norfolk.gov.uk/default.aspx?page=26686

http://www.kingslynnonline.com/2012/12/take-control-of-your-life-in-the-new-year-do-something-different#.UORzz1IuSL0.twitter 

Dietician

This morning i went to see the dietician Rebecca Hayes at Heacham Surgery, I really felt that there was nothing she could do and was clutching at straws.

She suggested
cutting down to
1 hot chocolate
1 weetabix

She said protein filled you up more than carbohydrates

She suggested eating more

Chicken
Vegetables and Salad
Drinking Fruit Teas

She said my calorie count was within the right range

She discussed exercise and suggested i try swimming. She also had doubts how useful the gym would be because of the pain.

I felt there was nothing new to be learned here, it seems i am not making any drastic blunders and she said nothing i didn't already know.

My next appointment is in a month.

My Weightloss Journey

Having had 4 children after each child I put on weight.  But trying to lose weight is so difficult and i try so hard, however, I do enjoy nice food and I enjoy baking, which makes it so much more difficult.

From the 1980's I have been in a constant battle with my food, I have tried Calorie Counting, Slimming World (which I didn't get on with), Weightwatchers which I did get on with, my biggest problem with it is it does not include exercise it would work better 45 mins on diet and 45 as an exercise class, the one that suits me best was Rosemary Conley, it incorporated diet and exercise, gave good support, but the local class was 15 miles away which became a bit of a problem fitting round the family, and I have heard even that has closed, I also tried the Atkins Diet, Cabbage Soup Diet, F Plan, GI Diet.

One problem I discovered was during my pre menstrual time of the month I was addicted to chocolate, I just needed to eat chocolate, unfortunately it was several years before I noticed this pattern, otherwise I could have taken steps.

On the 5th January 2009 I weighed 18 stone,then on the 21st May 2009 I was prescribed the weightloss pill Orlistat (a brand name for Xenical) which I was on for about 5 months but I did not feel it was doing me much good and having to go to the doctors once a month was a bit of a bind.

After years trying I do find the weightwatchers regime suits me best, but after months of attending weightwatchers, I was gaining nothing new, spending £17 a month on the subscription and I just wasn't being inspired, I was learning nothing new, I found it expensive and achieved little in class.

In June 2010, I cancelled weightwatchers, and purchased a Wii fit, I loved my Wii fit, but seem to lack direction on my diet as well as support at home. 

As the pain in my knees increased, so did I slow down and find exercise more difficult and exceedingly painful so then it became so much harder to lose weight.

I am now back where I began and reverted to Calorie Counting, which you cannot go too far wrong with, I am good at dieting and do stick to the diet rigidly.

No matter what diet I am on I always start off fine and losing, then reach a plateau and after several weeks gradually lose interest, then give up and then gradually the weight goes on once again. 
And the circle starts again, yo-yo dieting cannot be good for your physical and mental wellbeing.

I detest the term Diet I prefer Healthy Lifestyle, you have to change the way you think and eat food permanently or the weight will pile back on, the term diet indicates that it will end at some point. I don’t believe in diets which exclude any food groups because a healthy balanced diet needs all food groups.

Things I know are my problem areas are:-

·         I do not eat enough Fruit and Veg

·          I do not drink enough water

·          My husband and I eat totally differently, now there is just the 2 of us, buying and preparing seperate foods is expensive and time consuming

·         Having no freezer is a problem

·         Not enough exercise (because of  the knee pain)

·         Lack of Family Support