Category Archives: Health

Hello, Weight Watchers sort of…

I can’t believe how busy I have been recently with school starting, Niamhy breaking her leg added to the stress. (Catching her playing badminton and bouncing on a trampoline in a cast at the weekend didn’t help my blood pressure either!)   I have resolved to go back to the Weight Watchers system, but I just can’t afford to pay them $50 a month forever or even for a few months, so I am resolved to cheat and steal their methods.

This is how to calculate your points without going to the meetings…

First your sex and if you are nursing…Females get 2 points, males get 8 points and nursing women get 12 points.  I am female so I get 2 points, my husband gets 8 points.

Next you get points according to age.  Between 17 and 26 years old you get 4 extra points; between 27 and 37 add 3 points; 38-47 add 2; 48-57 add 1; over 58 you add 0.  It’s a metabolic thing.  I am 46 so I get 2 more points, added to my 2 female points brings my total to 4. Andy is 41 so he gets 2 points to add to his 8 points making his total 10.

Then you adjust for your weight.  This is easy, you just take the first 2 numbers of your weight in pounds.  I’m 181 (eek!) so my points are 18.  Andy is 270 so he gets 27 points!   So now I add the 4 points I got from the previous 2 steps to my 18 points and total up to 22.  Andy adds his previous 10 points to this 27 and gets 37.

Next your height; If you are under 5 ft you will add 0, between 5’0″ and 5’9″ you will add 1, and over 5’10” add 2. So, I am 5′ 3″ so I add 1 point, and get 23 points. Andy is 6′ 2″ so he gets another 2 points, totalling to 39 points.

Lastly activity:  If you are a couch potato add no points, if you spend your working day standing add 2 points, if you spend your working day mostly walking add 4 points, if your job is a physically demanding job then add 6 points.  Andy and I both sit at computers a lot so I am adding nothing at this stage.

So my daily points allowance is 23 points and Andy’s is 39.   For the record, the maximum daily points allowed are 44 points.  So now you know come over to the dark side and join me in cheating  Weight Watchers out of a few dollars – I think they can take it…

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My Fitness Pal

I have definitely fallen off the wagon.  In fact my weight is higher than it was when I started this…ho hum.

Any way – I’m starting again – it’s that or buy a new set of clothes – with elasticized waistbands.

About a week ago I signed on with www.myfitnesspal.com and then did nothing after the first day.  Yesterday they sent me a naggy email and here I am trying again – so maybe having them on my back will help!

Watch this space.  I am also resolved to go to the gym this week.

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The diet that is working for me

Breakfast this morning with a fresh plum instead of raisins

 

I’m scared to share this, not because I want to keep it to myself, but that if I say the words outloud something will go wrong and reverse the process.  I am losing about ½ lb a day steadily and consistently.  I have no idea where this will end but at the moment I have dropped 3.5 lbs since Saturday…and I am not feeling stressed or tired. 

I found it on the internet (where else?) and of course did not make a note of the author.  I like it because it is very simple but also quite flexible too. 

1500 a day diet. 

There are many different types of eating plans available; however, the key to success is finding one that works for you. 

One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast. 

Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking,and weight gain. It also keeps your metabolic rate at an optimal pace. 

The body requires fuel to keep your metabolism burning. 

Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (ie, fuel).  Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood. 

With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. 

Breakfast: 400 calories 

This is one meal… Feel free to eat this in parts. 

Choose ON E of the following: 

Toast (2 slices 100% whole wheat) 

1 English muffin 

1 cup bran cereal 

½ cup Grape-Nuts 

1 ½ cups Puffed cereal with 3 Tablespoons Wheat Germ 

1 cup grits 

1 cup cooked oatmeal 

1 cup shredded wheat 

And ON E of the following… 

1 cup nonfat or 1% milk 

2/3 cup plain, fat-free yogurt 

½ cup nonfat or 1% cottage cheese 

And ON E of the following… 

1 boiled egg (up to 4 per week) 

1 turkey sausage link 

2 slices Canadian bacon 

2 ¼ teaspoons peanut butter 

And ON E of the following… 

1 small banana 

½ cup orange juice (with calcium) 

¾ cup red or green grapes 

1 ounce raisins 

1 apple 

1 orange 

And… 

8 ounces water 

Snack: 150 calories 

Choose ON E of the following: 

100 Calorie snack pack and 15 grapes 

4 Tablespoons hummus with 12 baby carrots 

1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks 

2 large graham cracker squares and 1 Tablespoon peanut butter 

2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts 

15 almonds 

15 cashews 

½ medium apple and 1 Tablespoon peanut butter 

2 rice cakes and 1 Tablespoon peanut butter 

1 string cheese with 3 saltines 

2 oz tuna salad with 3 saltines 

And… 

16 ounces water 

Lunch: 350 calories 

Choose ON E of the following: 

Note: 3 ounces = 1 deck of cards or size of palm of hand 

Grilled chicken on a pita – (3 ounces) 

Tuna sandwich – (3 ounces tuna, 2 slices reduced-calorie wheat bread) 

Chicken/turkey/tuna/beans in salad– (3 ounces /3 slices) 

1 Tbsp peanut butter sandwich with 1 Tbsp jam on reduced calorie whole wheat bread 

2 eggs (hardboiled or scrambled) with 2 slices whole wheat toast 

1 ½ cup low-fat cottage cheese with 2 slices whole wheat toast 

3 Tbsp. Hummus with lettuce and tomato in a wrap 

Chicken and veggie stir-fry (1½ cups), rice (1/2 cup) 

1 bowl soup, 2 Saltine crackers, small salad with 2 Tablespoons reduced fat oil and vinegar 

1 grilled cheese sandwich on whole wheat bread 

Large garden salad large (1 cup leafy greens, 1 cup mixed colorful vegetables, 6 oz sliced chicken, 2 

Tablespoons reduced fat oil and vinegar, ½ cup wheat thins) 

And ON E of the following… 

1 cup low-fat yogurt with ½ cup applesauce 

1 cup non-fat or 1% milk with ½ cup applesauce 

And… 

16 ounces water 

Snack: 150 calories 

Choose ON E of the following: 

100 Calorie snack pack and 15 grapes 

4 Tablespoons hummus with 12 baby carrots 

1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks 

2 large graham cracker squares and 1 Tablespoon peanut butter 

2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts 

15 almonds 

15 cashews 

½ medium apple and 1 Tablespoon peanut butter 

2 rice cakes and 1 Tablespoon peanut butter 

1 string cheese with 3 saltines 

2 oz tuna salad with 3 saltines 

Dinner: 300 calories 

Choose ON E of the following: 

•2/3 cup beans and rice
•2/3 cup whole wheat pasta
•2/3 cup couscous
•Bread, multi-grain (2 slices)
• 1 cup lentils 

And ON E of the following… 

3 ounces chicken or turkey (white meat, no skin) 

3 ounces fish (fresh or frozen cod, flounder, haddock, halibut, trout, canned or fresh tuna and salmon) 

3 ounces tofu (not deep fried) 

3 ounces shellfish (clams, lobster, crab, shrimp, scallops, imitation crab) 

2 fat-free hot dogs 

2 ounces lean deli meat 

And ON E of the following… 

Garden salad (large = 1 cup leafy greens, 1 cup mixed colorful vegetables, 1 tbsp. Low fat dressing) 

1 cup broccoli 

1 cup carrots 

1 cup non-starchy vegetable (full list at the end) 

And… 

16 ounces water 

Snack: 150 calories 

Choose ON E of the following: 

100 Calorie snack pack and 15 grapes 

4 Tablespoons hummus with 12 baby carrots 

1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks 

2 large graham cracker squares and 1 Tablespoon peanut butter 

2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts 

15 almonds 

15 cashews 

½ medium apple and 1 Tablespoon peanut butter 

2 rice cakes and 1 Tablespoon peanut butter 

1 string cheese with 3 saltines 

2 oz tuna salad with 3 saltines 

Non-Starchy Vegetables 

Artichoke
Artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green onions/scallions
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks 

Mixed vegetables (without corn or peas)
Mushrooms
Okra
Onions
Pea pods
Peppers (all types)
Radishes
Salad greens (endive, escarole, lettuce, romaine,
spinach)
Sauerkraut
Spinach
Summer squash
Tomato (fresh or canned)
Tomato sauce
Tomato/vegetable juice
Turnips
Water chestnuts
Watercress
Zucchini 

I tend to have porridge for breakfast made with the oats and milk in the breakfast list and then sprinkle raisins over for sweetness.  I have trouble with the protein section but tend to eat 2.25 teaspoons of peanut butter a little later. 

That's a lot of raisins!

 

For lunch I have a cheese sandwich on whole wheat – grilled no butter and a cup of yoghurt.  Supper is more flexible. 

It works for me.

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What I see in my head/What the rest of the world sees…

While I was in Dorset I discovered a wonderful artist.  Her name is Elaine Delmaine.  Elaine used to be a skilled fabric artist, but sadly she had a stroke and was unable to hold a needle anymore.  She sat down a lot and used a pen to strengthen her hand.  The thing about sitting down a lot is that you see a lot of people walking away from you.  The rest, as they say, is history.  Elaine now does the most wonderful paintings of people – from the back. 

Scarily she seems to have sketched me both as I am on the outside, and what I see inside my head. 

Here is what I  look like from the back … 

"Mavis Rose was so pleased her dress still fitted"

 

…and here is what I want to look like, well a girl can dream and I have the earrings already! 

"Jasmine Louise just knew she shouldn't have worn new shoes"

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Why Americans are Fat

I took the girls to Lake Lanier Islands yesterday.  They love it there, lots of water slides, a wave pool, a beach and the lake to swim in.  There are also many places to eat.  The Island Grill offers hot dogs, burgers, fried chicken etc. the normal junk food.  At the bottom of the menu it has this to say.  All meals come with complimentary fries.  Tomatoes, onions, lettuce, and pickle cost an extra 50c.  That right there is why Americans are fat.   It costs money to eat healthily…that and the funnel cake…

oh yeah!

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The Local High School Football Team is Ruining my Diet.

I have never been to a football game.  

I don’t know any high school football players. 

They are, however, making me fat.  You see they have to raise money for the team and they do this by selling little cards that have discounts from local businesses.  These cards cost $20 a pop.  I usually don’t take advantage of the bargains on the card, I just look at it as a donation of $20 to support the school football team.  

But this time I have been hit with a kind of bargain frenzy…Bruster’s Ice cream buy one get one free.  A free spicy chicken sandwich from Chick-Fil-A, no purchase necessary.  Our local Mexican restaurant gives me a free queso every time I wave my football card at them – EVERY TIME!   They also offered a one-off free dessert – NO PURCHASE NECESSARY!  I know I’m shouting, but it’s really free, I know I paid $20 but I also got a free oil change for my car that was normally $35. Apparently my car needs special expensive oil – I know, I know they can see me coming a mile off… but the point is I should have thrown the damn card away once I got my money back with the oil change, but I can’t ‘cos there’s free stuff on there – for free… 

You know the worst damn thing about this card?  It was sold to me by the son of my Personal Trainer!  When she asked me to buy one she told me about the oil change, not all the free food.  I kid you not this thing offers pizzas, whole and slices, ice cream, queso dips, desserts, waffles WAFFLES! Loaded chips –LOADED!, donuts, smoothies, burgers… 

By the time I finish with this diet I am going to be the size of the house…and my personal trainer will be stinking rich helping me tone up. 

damn those fit sporty types and their cards

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Muffins Mmmm

Gosh I can’t believe I have abandoned this post and my efforts so easily!  I have had a heck of a busy few weeks with all the end of school year activities and all my efforts have gone to waste – sort of.  My weight is up to 169, but that is only 2 lbs. and I am very aware of the health of the food that is going into my mouth if not the quantity!

Today I made Diane’s breakfast muffins – and again I moved too slowly to photograph them!  I find it humbling to see how quickly my girls gobble up good healthy food.  They loved these despite the oats which I thought would put them off…

Try them – they are really good and allegedly can be frozen, but not in my house – they don’t last that long.

Must clean the damn pan next time...

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