Diary of a Former Fat Girl

Friday 26 April 2013

I found this doing the rounds on Facebook and it has terrified me. I'm struggling to give up Pepsi max but this is helping!

WATER

75% of Americans are chronically dehydrated. (This likely applies to half the world population.)

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

Even MILD dehydration will slow down one's metabolism as much as 3%.

One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied (in a University of Washington study).

Lack of water is the #1 trigger of daytime fatigue.

Preliminary research indicates that 8 to 10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

COKE

In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

You can put a T-bone steak in a bowl of Coke and it will be gone in two days.

To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

To remove grease from clothes: Empty a can of Coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains.

Coke will also clean road haze from your windshield.

FOR YOUR INFORMATION:

The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

To carry Coca-Cola syrup (the concentrate) the commercial truck must use the "Hazardous Material" place cards reserved for highly corrosive materials.

The distributors of Coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would YOU like a glass of water or Coke?

I'm back! In more ways than one.

Sorry for the lack of posts lately guys. It's been back to work mayhem! As for my progress, I finally hit 9 stone. Wahey! I have been hovering between 9 stone 1 and 9 stone 5 for ages now so I did a little whoop when I hit 9 stone and celebrated with some disco pants.
Anyway, the real big news here is that I have rejoined the gym. Mostly just for the yoga class but my friend Kelly also has convinced me to sign up for spin. Ouch. I used to spin regularly when I was large and it was do-able so fingers crossed I will be better now I am thinner.
The one form of exercise I do love is yoga. I love the feeling of floating out like you are on a cloud. All exercise should be finished with some meditation. Fact. So u toddled off to yoga with my pals (who h also helps! I stopped going because no one would come with me!), little did I know I had actually signed up for the way more hardcore Ashtanga yoga. Jesus Christ you need some stamina for that! I must admit though, my neck was killing when I went in. Feels okay now though.
My plan is to try a new class each week, keep mixing it up. I will let you know how it goes! Sorry this is a short one.

Thursday 11 April 2013

Tips to curb sugar and carb cravings!

Sugar and carb cravings are the worst! That feeling you get where you need sugar now and nothing you can do will stop it. For me, it isn't even about needing the energy. I just like the taste of sugar and sugary things and if I have them in the house, I need to eat them. At one stage I could polish off several chocolate bars a night. Then, I looked at the calories in each of my favourite chocolate bar and it wasn't good. With this in mind I have compiled a list of my own and other tips to stop you needing that energy boost!

1. Have a plan or a goal. This always makes me more motivated, I have something to aim for. Make it visual, write your calorie intake down, pin it up (this is a good general weight loss tip anyway!). This way, you are thinking about what you eat and when you eat it. I prefer to use MyFitnessPal App (on Apple and Android) - it is super easy to use, you just type in your food or scan the barcode and hey presto.

2. Eat more protein. You will be fuller for longer and sometimes our bodies can confuse the cravings for protein for that of sugar.

3. REMOVE TEMPTATION! This is possibly the most important one. If you have a cupboard full of chocolate bars and crisps (or whatever your guilty pleasures might be!) then it will be easy to cave in. Last night my other half brought me some chocolate from Paris. Of course I had to eat it because it was in my house and then I had a massive sugar high, followed by crash, followed by guilt. Not good. But when it isn't in the house, I don't think about it. When I first started to diet I scoured the house just for some chocolate in my desperate times but eventually it went away!

4. Distract yourself. Every time you want some chocolate, do something else instead! If it is active, even better. Take the dog out, go for a walk, read a book, have a bath. Anything to take your mind off the need for Jelly Beans.

5. Check labels. If you are eating pre-packaged food, check the nutritional labels, you would be surprised how much sugar is hidden in some foods. This will make your addiction harder to kick.

6. Sugar free gum is a lifesaver. Trick your brain into thinking you are eating sugary treats!

7. Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits.

8. Eat regularly. If you wait a long time between meals you are likely to need something to keep your energy up. There is a reason a lot of celebs eat a little more often. It stops the need to snack between meals and keeps the waistline small.

9. Cold Turkey. Sugar is an addiction and like other addictions, a good way to kick it is to stop it altogether. Those first three days are horrendous but it does get better. I promise. I would survive on chocolate if I could and I managed it.

10. Don't think that artificial sweeteners are the way forward. They don't stop you craving sugar and have been linked to some nasty illnesses. Train yourself to drink your tea without sugar or use honey instead.

Hope some of these tips help you. try to mix it up, try them and see what works for you. Share your tips below. :)

Wednesday 10 April 2013

Carbs. The Good, The Bad and The Tasty.

Any one who knows me will know that I love a carbohydrate. And carbs are a necessary part of any balanced diet but they are quite often overindulged in! I am the worst one for this. My fat girl diet used to include mash or bread or pasta. Every meal had to have one of these elements in abundance.

The Good:
The right carbs are essential for your health and wellness. Cutting them out completely is not a good idea. There is a massive different between wholesome 'good' carbs that our bodies are designed to eat and the refined, mega processed ones we eat every day! So, here is a list of what you should be eating to help you feel fuller for longer with out the bloat that bread can bring. If you do need to have bread or pasta, make it whole grain!

whole vegetables
whole fruits
beans
legumes
nuts
seeds
whole cereal grains

The Bad:
Bad carbs are those which are refined and processed and have usually had all of their nutrients and fiber removed. This is done basically to make them taste better and be more consumer friendly. Most baked goods, white breads, pastas, snack foods, candies, and non-diet soft drinks fit into this category. Bleached, enriched ‘white’ flour and white sugar – along with an array of artificial flavorings, colorings, and preservatives – are the most common ingredients used to make ‘bad carb’ foods. The human body simply can't process them! While the human body has evolved over millions of years, refined carbs have only been on the menu for about 100. Our bodies just can't cope. Our hormone levels go through the roof, insulin and blood sugar are all over the place. This is why we feel tired after eating an unhealthy meal. And for those who calorie count, bad carbs are 'empty' calories. They have little or no nutritional value. Lots of these and you get fat. Simple. Then, on a longer term basis there are so many illnesses which come with continued bad carb heavy diets: obesity, diabetes, cancer, heart disease, and other long-term problems. Try and cut them out for a week or so, I promise you will feel better!

The Tasty:
So, what can you eat instead of bad carbs? Here are some healthy alternatives!

Squash

Summer squash (the football-shaped yellow kind) tastes similar to potatoes when cooked—but has just a fraction of the carbs. Grate the squash, mix in an egg as binder, make patties, and fry them in olive oil, says Mary Dan Eades, M.D., coauthor of The Low-Carb Comfort Food Cookbook.

Lettuce

Yes, skip the rolls, tortillas and bread slices and instead make a sandwich inside lettuce leaves. Go Mexican with a sprinkle of Cheddar cheese, salsa and chicken; or Chinese with sesame seeds, peanuts, bean sprouts, sliced green beans and shrimp with a touch of soy sauce; or deli style with turkey, cheese and mustard.

Zuchinni

Slice four to five medium-size zukes lengthwise into three-quarter-inch-thick strips, instructs Lise Battaglia, a New Jersey chef whose past clients include Jon Bon Jovi. Sprinkle Italian seasoning on the strips, place them in a single layer on a nonstick cookie sheet, and bake at 425 degrees F for 20 minutes. You want them firm, not crisp. "Then simply make the lasagna as you normally would, replacing lasagna noodles with the baked zucchini," she says.

Oatmeal and Cottage Cheese Pancakes

Here's a can't-fail recipe from The South Beach Diet. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake.

Polenta

My personal favourite, Polenta is a golden-yellow Italian cornmeal made from dried, ground maize (corn), and also the name given to the savoury cornmeal porridge that’s made by mixing cornmeal with water and simmering and stirring until it thickens - a staple dish of northern Italy. Polenta can be ground coarse or fine and is widely used in the southern states of America to make a variety of dishes, including cornbread, because maize is a major crop in the US.

Quinoa

While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fry over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and - yum! Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain and is almost always organic.

There are some more ideas on http://www.menshealth.com/mhlists/cut_carbs/ but also, share your own ideas below!

Tuesday 9 April 2013

30 Day Squat Challenge... here we go.

One thing you may have noticed about me so far is that I don't particularly like exercise. I have tried, don't get me wrong. I enjoy the idea of swimming, low impact, big results. In reality, every time I step in a pool a lifeguard mistakes my 'swimming' for drowning. I just don't like it. Same with running, whenever I try to run I manage to the end of my street (I live at number 12, so 6 doors down!) then I feel like my lungs are going to explode and my legs turn to mush. The gym is a despicable place, there are the germs! Urgh. Also, the lechy men trying it on while I am sweating like an ape. Also there are the really fit people who just make you feel bad about yourself! Exercise DVDs are a little better. I like the privacy but I don't think I do them properly and my living room is pretty small. Another massive problem I have is that I have no one to do these things with. I took up Spin class and enjoyed that and bought a bike, but I have no one to ride with which is sad!

Anyway, point is, if I am going to be blogging about things, I need to try some new things, almost review them for those of you, who like me, just do not enjoy exercise. My biggest area that needs work is the mid-section, especially the derriere. So I am going to try to 30 Day Squat Challenge from tomorrow - see below. Try with me? Leave me your comments if you do and let me know how you are getting on. I will keep you posted!

Photo: The Fit Community 4 seconds ago. Squats Challenge starts today! Some have already started and doing great! This calendar has gotten shared quite a bit and lot of the same questions on the thread so I have tried to answer most of them below. Remember have fun with the challenge, that's what its for, hopefully to get your butt in a little better shape for summer :) Get you toned, your legs a little stronger and most of all hopefully jump start a new fitness journey..Happy Squatting!!

Healthy Breakfast Ideas.

I have spoken to lots of people on the topic of breakfast. When I was at my largest I wasn't eating breakfast at all, by lunch I was having a chocolate bar and by lunch I NEEDED carbs. Even when I was dieting and skipping breakfast I wasn't losing a pound. Breakfast is super super important! It breaks the fast and boosts your metabolism. And in my experience, it puts you in a better mood! So I thought about the things I like for breakfast and had a gander online and have compiled some ideas to get you started!

My personal favourite is fruit with yoghurt, sprinkled with some seeds or oats for extra goodness and texture. Natural yoghurt is best but I do not like it so I went with Muller Greek style. YUM! As for fruit, be careful what you are eating, most of it is good but some of it is high in natural sugar and can be just as bad for you as sweets. More to come on fruit.

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Another thing the personal trainer advised us to give up was dairy. So that meant cereal was out! For me, my belly felt much better when dairy was out of the equation, I wasn't so bloated or queasy. Plus, there are some great alternatives out there, and once your insulin has leveled out (after about 2 weeks of living like a caveman), you can introduce a little back in. Porridge made with water is a good starter if you can eat it, I personally did not enjoy at all, even though the smell was divine!

Also, avoid energy bars! Just no good at all.

Jessica Ainscough's Wellness Warrior smoothie

Green smoothies are one of my favourite breakfasts - stick some spinach and fruit of your choice in a blender and wahey. I found lots of recipes online but in the end I just experimented with fruits that I liked, my favourite was spinach, pineapple and mango. Don't be put off by the idea of drinking spinach, you can barely taste it. The health benefits to these are amazing and definitely worth a try, especially if like me you aren't especially keen on greens. Here are Four green smoothie recipes but remember to experiment with your own!

Another nice idea from BBC Recipes is Asparagus soldiers with a soft boiled egg. Good if you want to start the day with something a bit more substantial than fruit juices!

And of course, everyone needs an alternative to the cooked sunday breakfast. For me it was all about the omelette. This is a great start to the morning and keeps you full for hours! 2 eggs, add a little water, fry up. A good tip for frying is coconut oil instead of olive oil or vegetable oil. Coconut oil actively helps you to burn calories. And it doesn't taste at all like coconuts! Give it a go! It is available in Hollands and Barratts but is about 3000 times more expensive. I picked up a cheap bottle in the foreign food section of Asda.

As for fillings you can add what you want but I always liked Turkey Rashers (super low calorie alternative to bacon and tastier because there is no fat!) and mushrooms but you can add what you like. I do know people who prefer their omelette without the yolk because it is healthier but my opinion is that as it is in the morning and you are going to be using up all your energy, then go for the yolk!