FIBRE – WEEK BEGINNING MONDAY 9th SEPTEMBER 2019

 

  • Today I really want to talk about Fibre, we eat about 18 g, it should be 30g – as recommended by government guidelines.
  • They believe this may be why we are struggling to lose weight but at the moment there isn’t a lot of evidence. However, let me tell you why fibre is so important and how you can get it.
  • You could have less meat and more vegetables, your plate will look fuller and as fibre rich foods take time to chew, it helps slow down the speed at which we eat, and gives us time for the brain to recognise we are full. Fibre absorbs water, therefore swells in the stomach, and as its low GI, we stay fuller for longer. If we eat fibre, we are less likely to suffer with CV disease, type 2 diabetes, stroke and bowel cancer.
  • Fibre is found in plant foods like cereals, pulses, fruit and vegetables.
  • There are 2 main types of fibre, soluble and insoluble.
  • Soluble is found in fruit, root veg, oats, barley, rye, beans, lentils and peas.
  • It forms a gel in the intestine which slows down the digestion and absorption of carbs. This in turn will keep your blood sugar levels steady and that in turn will stop you reaching for the hi fat snacks.       This is turn will lower your chances of heart disease and also controls your cholesterol levels.
  • Insoluble fibre in found in wholegrain cereals, wholemeal flour and bread, brown rice and wholemeal pasta, nuts and seeds (not golden linseeds as they are soluble fibre).
  • This is vital for your digestive system and helps to prevent constipation and cancer. It gives your food a SMOOTH passage through the body. It helps keep the lining of the colon healthy by feeding the cells and promoting blood flow. It also absorbs toxins and adds bulk to stools. When it’s bulky like this, this means waste products pass through the body more quickly.
  • Fibre stimulates the growth of good and bad bacteria in the gut; we need wheat, garlic, onions, artichokes and chicory for this.
  • Type 2 diabetes is on the rise in the UK and dietary fibre can reduce the risk, it may also lower blood pressure and fibre rich foods are low in fat, but high in vitamins, minerals, and antioxidants. They are a key part to a healthy diet.
  • So make sure you have the following foods on your shopping list.
  • Granary bread, jacket potatoes, new potatoes in their skins, wholegrain cereals, whole-wheat pasta, brown rice, beans, lentils, chickpeas, fresh/dried fruit, eat the skin if possible, vegetables, nuts and seeds.

WEIGHT LOSS IS A JOURNEY – WEEK BEGINNING MONDAY 2ND SEPTEMBER 2019

Weight loss is a journey so tackle it in stages

Some may get there very quick whilst others may take ages

Weight loss is a journey, some take the stopping train

They get off at every station and then get back on again

While other lucky people seem to travel by express

With no apparent effort each week they weigh in less

For some of us the journey too often seems uphill

We never seem to get that far though struggle as we will

Weight loss is a journey, anyone can go

But as you travel on your way there is something you should know

Losing weight’s a journey that’s different for everyone

Some are happy to stroll along while others need to run

If you want to complete the journey then forget about the rest

Each of you must travel in the way that suits you best

As long as you believe in eating healthy you’ll get there some day

And so what, does it matter if you’ve gone the scenic way

Weight loss is a journey that certainly is true

And each of you must travel in the way that suits you

You’ll make much better progress if you go at your own pace

Because weight loss is a journey and never a race

AUTHOR UNKNOWN.

Barbecues – Week beginning Monday 12th August 2019

  • With summer upon us, and the bank holiday looming, I know many of you are enjoying the opportunity to have a barbeque.
  • We have spoken about barbeques before but some of us are still making the same old mistakes so this is just a friendly little reminder.
  • If your first thoughts are high-calorie, high-fat sausages and burgers - don't fret! Chicken, fish, vegetables and even fruit are delicious cooked on the barbeque.
  • Barbeques are a great way to cook as all of the fat from the meat drips into the coals below. Just avoid adding extra fat with sauces and cheese after they’re cooked.
  • Buy reduced fat versions of burgers or sausages or if you’re feeling creative then make your own.
  • Have lots of salad and accompaniments; beetroot, pickles and bean salads.
  • Limit yourself to one plate of food.
  • Have a lighter lunch if you know you’re going to a barbeque in the evening.
  • Use a marinade to add flavour rather than adding sauces and cheese.
  • When it comes dessert have sorbet with lots of fresh fruit.
  • Try to add some sort of activity to your barbecue so you burn off calories – a game of rounders is always fun.
  • Kebabs - Halloumi is a popular vegetarian substitute for meat, which is very easy to cube and ideal for kebabs! Alternatively look out for cubed chicken breast, prawns or lean meats. The beauty with kebabs is that your imagination is your limit - most vegetables, and some fruits too, are delicious combined with tofu, poultry, seafood or meat.
  • Try cherry tomatoes, mushrooms, onion, peppers, courgette or aubergine (cut into ¼ inch cubes), pineapple chunks, apple slices... whatever takes your fancy!
  • Simply put your chosen combination onto skewers, brush with a little olive oil, or find a reduced calorie marinade, and grill over the BBQ until the meat is cooked and tender and the vegetables are roasted and charred around the edges.
  • Note: If using wooden skewers don't forget to pre-soak them for 30 minutes to avoid the ends burning whilst cooking!
  • Salmon - This is excellent alternative to meat and ensures you are getting one of your portions of oily fish.
  • Mushrooms, Sweetcorn, Asparagus, Aubergines and Potatoes – these don’t have to be served in salads; they can all be cooked on the BBQ too.
  • Bananas – these can be cooked on the BBQ too to produce a yummy pudding.
  • Remember to watch out for - salads covered in dressings/mayonnaise; white bread rolls/baps; anything with pastry; using alcohol to quench your thirst; high fat and high sugar desserts!

Are you Pooh, Tigger or Eeyore? – Week beginning Monday 5th August 2019

 Winnie the Pooh

  • is a fun, loving, warm and friendly, chubby little bear. Although not the smartest of individuals, he has charm and charisma.
  • However Pooh has an uncontrollable obsession with his honey and how much he should eat at all times.
  • This shows Pooh has an eating disorder.
  • He is without doubt, an over-eater, obsessing over honey and living with the irrational fear that one day he may not have all the honey he needs.
  • Hopefully none of us are quite this obsessed with food – it’s on our minds a lot maybe but obsessed? NO!

Eeyore

  • is constantly gloomy.
  • He has low self esteem and little confidence in himself.
  • When he is praised he can’t accept that he has done something right and when he is criticised he blames it on life being terrible and not on his own actions.
  • We all of us have a bit of Eeyore in us. How often have we attributed responsibility for a weekend blowout to someone’s birthday or a bad week at work?
  • Usually the blame is light hearted. We know what we have done and can put it right.
  • Only when we find it hard to face up to the inevitable result of these misdemeanours do we begin to lose our way and become a bit like Eeyore.
  • Like Eeyore many of us are not very good at accepting praise and tend to shrug it off and become slightly embarrassed.

Tigger

  • is an engaging character and some psychiatrists say he shows signs of attention deficit/hyperactivity disorder.
  • Tigger is slightly out of control but his charms are obvious – he is incredibly happy and very energetic and has very high self esteem.
  • Tigger’s song clearly shows his self belief: “The wonderful thing about tiggers is tiggers are wonderful things. The wonderful thing about tiggers is I am the only one!”
  • A person like Tigger dreams about successes but doesn’t beat himself up when they don’t happen every time. Tiggers just dust themselves off and start again.

Which one would be most likely to succeed with a long term weight loss and exercise programme?

  • Pooh? His obsession with food is too great. But he is proof you can be loved whatever size you are.
  • Eeyore? He always expects to fail and would constantly find reasons for not succeeding.
  • Tigger? He has the energy and self confidence and is game to try anything. He may well succeed.
  • If we become a bit more like Tiger and less like Eeyore we will raise our self esteem and confidence and in turn increase our chances of success. You’ll certainly have more fun being a bit more Tigger-ish!
  • Whenever you feel down think of Tigger’s song – feel wonderful about yourself and believe you will succeed.
  • We can and will all do it. We just need to change our mind set slightly and believe.

WATER - Week beginning Monday 29th July 2019

  • Your body is estimated to be about 60 to 70 percent water.
  • The body needs water to maintain its normal functions including respiration, circulation and excretion.
  • Few people think of water as a nutrient, but considering that water accounts for about two-thirds of a person's body weight, it's the most essential nutrient of all.
  • You would die from lack of water before you would die from lack of food. You can last approx 3 weeks without food but only 3 days without water.
  • Research suggests that a person can increase their speed metabolism by drinking more water. A German study published in the December 2003 issue of the "Journal of Clinical Endocrinology and Metabolism" showed that men in the study who drank two more glasses of water each day burned more fat.
  • Drinking 2 litres of water per day is the general recommendation as it is thought the body loses this amount daily.
  • This suggests that increasing fluid volume in the body may help to break down fat.
  • Research also shows that the body needs three grams of fluid to break down every gram of carbohydrate a person consumes in order to increase metabolism.
  • In turn not drinking enough water leads to dehydration which can slow metabolism.
  • A good rule of thumb is to drink water throughout the day before you feel thirsty. If you wait until you feel thirsty to drink, your body is already beginning to dehydrate.

  • Although it is the function of the kidneys to process water and eliminate toxins from the body, when the body becomes dehydrated the liver takes over.
  • The job of the liver is to convert stored fat into energy, but if the kidneys do not get the water they need to function, the liver needs to help out.
  • Unfortunately, this leaves the liver less time to metabolize fat as it begins to accumulate fluid instead. When the body does not get enough water, it stores it for later use. When liver function slows so does the body's metabolism.
  • Drinking enough water can increase metabolic rate by allowing the liver to focus on its role in storing glycogen instead of fluid retention. Glycogen is the body's way of storing glucose, the body's main source of fuel for energy.
  • Less water also means that it is more difficult for your heart to pump blood around the body.

Here are a few quick ways to tell if you are dehydrated:

  • Pinch your skin and it doesn’t ping back into shape quickly.
  • Dark urine
  • Feeling thirsty
  • Headaches

In conclusion:

  • Water is vital for your body to function properly but it can also help you to lose weight efficiently. When we say drink your water don’t forget there is real science behind it!!
  • Saying to me “But then I’m going to pee all the time!” is a ridiculous and lazy excuse for not drinking your water. The more you need to pee the more you walk back and forth to the loo; the more you walk back and forth to the loo the more calories you burn! WIN! WIN!
  • I know some of you cannot leave your post at work to go for a wee so you just have to get clever with when you drink your water.

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