The Gym

I had an appointment at the Gym today with Jonathan, however, because i went as a GP referral, but they needed someone with extra training for that who wasn't on today, so i have to go back on Thursday to see Tracy.

But Jonathan gave me a tour and i tried some of the equipment out.

Hunstanton - Old Hunstanton and back again

Today i went on a walk with the boisy.com Smith Family, Andy organised the walk so we just followed him, it was a lovely sunny day and not too cold.

We started off about 11am at Jen and Andy's and meandered our way upto the A149, we walked up and crossed over the road and headed up the road then track past Smithdon towards Ringstead, we then left the track and turned into Lovers Lane, where Dylan got his binoculars out and did some bird spotting.

At the end of the Lane we turned right and headed towards Old Hunstanton Duck Pond, we turned right and meandered our way through woodland, that bought us out direct at the Duck Pond, where Andy had the foresight to bring some bread to feed the ducks, part of the duck pond was frozen so i dare say they were glad of the food.

We went to the seat at the crossroads and sat and had lunch, we then headed up to the A149 and came out near the Caley Hotel, we walked along the A149 and turned right and walked round the Pitch and Putt, so Dylan could have a toilet break.

We then walked along the cliff tops and through the esplanade gardens, past some shops, through the market place and past Tesco and got home about 3pm.

It was a tiring but satisfying day.

Pooh Bridge by Nigel Lampard

Thoroughly enjoyable book, different and enjoyable.

When Richard Blythe's wife, Rachel, dies from cancer after a protracted illness, he is determined to get away from it all amid the wilds of the countryside, abandoning his young twins, his job, his friends and all known responsibilities for a few precious weeks of recuperation.

However, within days, the world has caught up with him, confronting him with a vulnerable girl whom he finds unconscious and who clearly has more of a story to tell than she is divulging.

This unfortunate meeting kicks off a series of events that unsettle Richard's life to the point where he can no longer anticipate what will happen next or gauge who is on what side, until he meets the seductive Sophie who has all the appearances of liking him but seems to be working to another agenda Richard can only guess at.

'Pooh Bridge' is a mesmerising murder mystery, seeped in grief, which continuously offers the promise of the beguiling snake that is coiling and coiling in readiness to strike you.

Kindle

On waking up on Friday the right hand corner of my Kindle was all grey and my book couldn't be read.

On ringing Amazon customer service, they said it needed replacing, but i was out of warranty, yes, that be right, 1 month after 12 month warranty expired, typical.

They then explained my model was no longer available, however, they said i could purchase a Kindle touch for £69, well that is useful, and not very generous, as that is the price they are being sold for on the website,

Nine Lives (Sam Archer 1) by Tom Barber

Thoroughly enjoyed this fast paced action packed book

It’s New Year’s Eve. A major terrorist cell is planning a series of attacks across London over the next forty-eight hours. The government has surveillance on the group, a man undercover, and prepare to move in, to take out the terrorists before they can strike. But they lose contact with their inside man. And the cell vanishes into thin air, dispersing into the streets, armed and intent on completing their assault on London. The best Counter-Terrorist teams in the country are told to take them down before it's too late.

Nine terrorists.

Nine lives.

The Armed Response Unit is one of these teams. Efficient and ruthless, the task force is ordered to locate the leader of the cell. As they pursue the man, they soon realise that this is far bigger than any of them could ever have imagined. Bombings, rocket attacks, betrayal and a series of unexpected and shocking twists leave the men fighting just to stay alive.

There's Archer, the youngest member of the team, keen to prove himself and justify his spot on the task force. His best friend, Chalky, who is forced to fight both the terrorists and his own demons. Porter, Deakins and Fox, tough and experienced men who have never dealt with anything of this magnitude. And Mac, their sergeant, who must make the quickest of decisions and lead his men against the invisible enemy.

As events unfold, other people are drawn into the danger. The Prime Minister, desperately trying to find a solution and protect the capital. A mysterious female Mossad agent, who appears out of nowhere and joins the fight against the cell. Two Special Agents from the DEA, one of whom was a member of the SEAL team that stormed Osama Bin Laden’s compound and who for some reason is struggling with the memory. And the vicious, powerful leader of a Middle Eastern drug cartel, who operates in the shadows and is somehow connected to the terrorists.

With crowds all over London celebrating the New Year, and with nine terrorists somewhere amongst them, the Armed Response Unit is faced with the most dangerous night of their lives. As the savage, shocking plans of the enemy is ultimately revealed, the ARU officers are faced with the ultimate question.

How many times can a man cheat Death before Death evens the score?

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/