Lose Weight With A Food Journal

Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less. 

You often might think that you don’t eat much but keeping a record of everything that passes your lips will give you a true record of how much you are eating. You can then use an app to see how many calories are in each item and work out if you are consuming more calories than you thought!

One of the best ways to keep a record is on your mobile phone using an app.

Healthy Oil Choices

Start The Day Off Right

What you eat throughout the day can be dependant on how you start off.

I try to eat healthy and have something filling. This often helps me to make better food choices later on. Over Christmas and being out of my normal routine, I found I was eating breakfast at all different times of the day and not always having something nutritious and filling.

Now back into normal routine I am back to eating either porridge oats with coconut milk, poached eggs on toast (usually Spelt or wholemeal bread) or omelettes with chopped mushrooms and tomatoes.

Occasionally I will have mixed fruit (blueberries, kiwi and banana) with Greek or Natural live yogurt.

By having a good breakfast it helps to keep me fuller for longer. I also feel more inclined to eat healthier foods during the day.

Today for example I have had fruit and live yogurt for my breakfast - the fruit for an added vitamin boost and yogurt to give my 'friendly' gut bacteria a helping hand. At lunch time I made a chicken and vegetable stew and ate 2 dishes of it (it was rather yummy).

As I write this I am still feeling full and will have something a bit lighter for my evening meal, although I have yet to decide what.

For some people, eating 5 or 6 small meals during the day works for them. Keeps their metabolism ticking over and helps to stop them from feeling hungry. However, I find that having 3 meals a day, providing they are nutritious and no snacking in between, helps me to lose weight.

It's all about finding an eating plan that works for YOU.

You can read more about the eating plan I follow for weight loss and why it works for me  HERE

Eat A Good Lunch To Maintain Weight

HEALTHY EATERS HAVE A GOOD LUNCH

How and where you eat is important, too: which means at a table, not at your desk, in front of a TV or while walking.

It’s become fashionable to say you’re too busy for a lunch break, but if you sit down and eat something mindfully — paying attention to the fact you’re eating — your brain will register ‘I’ve eaten’ and you won’t be so prone to cravings and hunger pangs later.

Last year, I led a study published in the Journal of Health Psychology where we gave 60 women a cereal bar to eat. One group had it while watching TV, the second while walking and the third talked to a friend while eating.

They were then offered snacks including chocolate, carrot sticks and crisps. Those who had eaten while walking ate five times more chocolate.

Any distraction can disrupt the brain’s ability to process the fact you’re eating and its impact on your hunger. We don’t recognise food we’ve had and want more.

JUST BECAUSE NIGELLA DOES IT ...

The modern world has become obsessed with food, in the form of controlling what we eat and cutting out food groups such as sugar or gluten or devouring cookery TV shows and books and needing to make every meal exciting. I’m afraid neither of these is healthy eating.

Celebrity chef-style meals tend to be high in butter, salt and fat. They also make food preparation seem complicated, so people feel intimidated by cooking from scratch and give up and buy ready meals and oven chips.

I wish there was a TV show that showed how to make pasta with stir-in pesto and salad — a typical dinner in my house. The truth is that most people probably have only a handful of recipes in their repertoire, such as spaghetti bolognese and shepherd’s pie, and there’s nothing wrong with that.

Meanwhile, demonising certain foods, whether it’s carbs or wheat or sugar, also sets up an unhealthy preoccupation. Ultimately, it often makes these foods more alluring — and irresistible at moments of weakness.

Source: dailymail.co.uk/health/article-3448464/Ten-mind-tricks-make-healthier-eater.html#ixzz4Czbsn1v2

How Much Does The Time Of Day You Eat Really Affect Your Weight?

You've heard a lot about whether or not late-night eating affects weight or not. But it's time to set the record straight once and for all. See how the research has evolved, and what the final verdict is on noshing past bed time.

First

A 2005 study in the journal Obesity Research found no link between evening snacking and gaining extra pounds, prompting nutrition pros to declare that bedtime eating while watching Parks & Recreation isn't slim-down suicide. Break out the ice cream!

THEN

In 2008, researchers showed that people who ate between 11 p.m. and 5 a.m. consumed more total calories per day and gained more weight over time. If your freewheeling diet has you eating at oddball hours, chances are you're eating more overall.

NOW

A new study found that when people who tended to eat a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better.

THE TAKEAWAY

The time of day doesn't matter as much as how much you're eating within 24 hours. To reduce that amount, stick to a food window of 10 or 11 hours, says Satchin Panda, Ph.D. It may keep your circadian rhythm and weight steadier.

Source:womenshealthmag.com/weight-loss/night-eating-and-weight-gain#ixzz40S4sjk3t

Fasting Weight Loss Update

I am a little bit later with my weight progress update due to life getting in the way.

I weighed myself and was pleasantly surprised to learn I had lost 3LB. I tend not to worry too much about what I weigh and prefer to use how my clothes fit and feel as a guide. However, I was curious as to whether or not doing the over night fasting was actually making a difference.

As I have said previously I do feel less bloated during the day.

I am trying not to use this method of keeping my weight in control as an excuse to eat junk during the day. I do like to eat what I feel like but still follow the rule of everything in moderation.

Everything does become harder as you get older i.e weight loss, toning up, but keeping on top of it certainly helps me to feel better and look better. For me exercise and good eating habits are a way of life, not just something I do to get in shape for a holiday or special event.

If you have yet to get started then I can only stress that the sooner you make a change, the sooner you will see changes.

Good luck :)

What's The Secret To Weight Loss?

Exercise is great, keeps you healthy, improves your fitness, reduces stress and helps with weight loss.

However, this is just a small part of the best way to lose weight. By far the most important thing is your diet. Diet has a much greater impact on body weight and health than exercise.

Now I hate the term 'going on a diet'. To me that immediately makes me think that I will have to cut out some of my favourite foods. I prefer to opt for healthy eating.

During the week I try to eat healthier. I try to eat foods that are as natural as possible and not loaded with toxins. If you would like to read more about a previous article I wrote on 'non-toxic eating' you can view it HERE

I eat this way as best as I can during the week and relax a bit at the weekends when I go out. There's nothing I like more than a nice cappuccino and cream scone after a good walk along the coast.

I also find that when I eat as natural as possible that I don't suffer from bloating and feeling uncomfortable. To me that speaks volumes about what processed, sugary foods do to my body

One thing I also do is to make sure I am eating enough. I hear too many times of people who try to lose weight by not eating. Yes initially you may lose some weight but then it will become difficult as your body holds on to as much fat stores as it can (the body is a clever tool and will store as much weight as it can not knowing when it's next meal will be or if at all). Also you will lose essential muscle tone.

My advice would be to find an eating plan that works for YOU. Forget diets and concentrate on eating healthy and reducing the amount of processed, sugary foods you eat. Try not to eat too late at night (definitely no later than 8pm). Have a treat if you fancy it but keep it to a minimum and have it as just that, a treat. Take daily exercise and follow the 80/20 rule - 80% of your effort should be down to what you eat and 20% effort on exercise.

Strawberry Lemon Sorbet

Ingredients

• 1 lemon, seeded and roughly chopped, plus juice of 1 or 2 more lemons
• 2 cups sugar
• 2 pounds strawberries, hulled

Preparation

1. In a food processor, pulse chopped lemon pieces and sugar until combined. Pour into a large bowl.

2. Puree strawberries in food processor and add to lemon mixture, along with juice of 1 lemon. Taste and add more juice as necessary. (Lemon flavor should be intense but not overpower strawberries.) Pour mixture into an ice cream machine and churn until frozen. Serve immediately, or transfer to a lidded container and freeze until ready to serve.

• Prep Time: 35 minutes
• Total Time: 35 minutes
• Yield: Serves 1 1/2 Quarts

Nutritional Information

Calories per serving:	157
Fat per serving:	0g
Saturated fat per serving:	0g
Cholesterol per serving:	0mg
Fiber per serving:	2g
Protein per serving:	1g
Carbohydrates per serving:	40g
Sodium per serving:	1mg
Iron per serving:	0mg
Calcium per serving:	15mg

Source:health.com/health/recipe/0,,20929281,00.html

Two Ingredient Flourless Pancakes

Two ingredient pancakes for busy mornings

Click the link above to view the quick video steps

Strawberry Lime Popsicles

Fresh fruit popsicles are an easy way to enjoy the summer's freshest produce. This refreshing combination of strawberries and lime is very low in calories, and is also an excellent source of vitamin C.

Ingredients:

• 2 cups fresh or frozen whole California strawberries
• 1 cup water or lemonade
• Juice of 1 lime
• 1/4 cup sugar (optional)
• 4 cups ice cubes
• 1/2 cup California strawberry slices, for garnish

Directions:

1. Combine strawberries, water, lime juice, sugar, and ice cubes in blender with a lid. Blend at high speed for about 1 minute or until all ingredients are crushed and mixed well.
2. Divide mixture among 12 4-ounce popsicle molds or cups.
3. Garnish each cup with a few strawberry slices.
4. Freeze for about 4 hours or until completely frozen

Source:shape.com/healthy-eating/healthy-recipes/10-diet-friendly-frozen-dessert-recipes/strawberry-lime-popsicles

The Wedding Workout

Whether you’re a bride-to-be or a guest looking for a speedy shape-up, Fitness First’s AJ Perera has all the advice you need to look your best on the big day.

Planning a wedding can feel like spinning far too many plates at one time – and these days even being a guest comes with myriad responsibilities, from booking hotel rooms to sourcing the perfect present.

But we all want to look our best on the big day, particularly when the photographer gets snap happy. So ditch the hassle with this simple workout plan and diet tips from Fitness First's AJ Perera.

Monday

Workout: Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes to cool down.

Lifestyle tip: Swap processed foods and starchy carbohydrates for lean meat and fish and fresh veg.

Tuesday

Workout: Body weight circuit

Squat x 20

Bend through your knees until your hips are level with your knees, then slowly rise up again.

Alternating lunge x 20

Step forward on one leg and bend both knees to 90 degrees. Repeat 10 times on each leg.

Modified press-up x 20

Check your alignment. Your shoulders should be over your wrists and your body in a straight line. If you’re feeling strong, lift up onto your toes.

Wide squat x 20

Squat as before but position your feet wider apart.

Plank x 30 seconds

Tilt your pelvis and contract your abdominals to prevent your bottom from sticking up in the air or sagging in the middle.

Repeat the circuit as many times as possible in 20 minutes.

Lifestyle tip: As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume.

Wednesday

Workout: Rest day (still try to walk and be active – take the stairs when you can!) 

Lifestyle tip: Sleep is critical in dropping body fat and recovering you’re your workouts. Aim to sleep for eight hours at least four to five nights a week, preferably between 10pm and 6am.

Thursday

Workout: Hopefully the sun will be shining, so head outside for an interval training session. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down.

Lifestyle tip: Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst, drink black tea and coffee before midday only.

Friday

Workout: Weighted circuit. Perform these moves wearing a backpack filled with tins or weights for a challenge! 

Squat with weighted backpack x 20

Alternating lunge holding a weighted backpack x 20 (10 each leg)

Add a jump between lunges for more of a challenge

Modified press-up x 20 (Go onto your toes if you’re feeling strong!)

 Sit-up x 20 reps

Wide squat holding a weighted backpack x 20

Plank x 30 seconds

Repeat this circuit as many times as possible in 20 minutes.

Source:womensfitness.co.uk/fitness/390/wedding-workout