Off to the gym to find it and of course chill in the spa!!
………….. found my mojo!!
Off to the gym to find it and of course chill in the spa!!
………….. found my mojo!!
Taken from ditchthecarbs.com Since reading this I am thinking more about my daughters lunch box and trying to educate her regarding food and wheat intake. Please read this article:
All children will benefit from lowering their carb, sugar, and wheat intake. You don’t need to be so strict with children in the healthy weight range, as they are generally more insulin sensitive than adults are, so their body can deal with sugars and carbs more efficiently. Overweight children should be controlled quite tightly. Studies have shown that children eating a ”low carb high fat’ diet, loose more weight and keep it off far better than those on a ‘calorie restricted low fat diet’.
I have written a series on Low Carb Kids. There are some great infographics and printables to help planning lunch boxes easier.
Low Carb Kids 1 – tips and tricks
Low Carb Kids 2 – printable guide to get your kids involved. How to plan you lunchbox each day.
Low Carb Kids 3 – 2 weeks of school lunches and how to plan them.
Low Carb Kids 4 – how to make a low carb lunchbox, and more Low Carb lunchbox ideas
All children will benefit from drinking less soft drinks (and energy drinks are an absolute no-no), less cakes, less sweets, less ice cream, less chips and tomato sauce (and don’t even get me started on chicken nuggets and pizza). Their bodies are growing at a rapid rate, and if we don’t feed them the nutrients they need for all the complex mechanisms that are going on inside their body, we are setting them up for a very unhealthy future. It is so sad when some children exist on litres of soft drinks, hot chips, pies, McDonalds, KFC, Subway – DAILY. Next time you see a bunch of teenagers hanging out at the mall, what are they eating? Usually some kind of takeaway washed down with an energy drink. Zero nutrition. These are beautiful growing bodies who have an addiction to high energy foods, neglect whole foods, and are probably deficient in some area. Try and really think about what your children have eaten in the last week. Make a mental note or log into My Fitness Pal and track it.
This is a great little video from the daughters of Tim Naughton, maker of ‘Fat Head Movie’. To see all their videos, see my link on You Tube.
I want to teach my children about having a healthy lifestyle –
for their bodies to be well nourished (which is different from well fed)
to be able to concentrate at school
not eating to excess
eating real whole food
making good choices
enjoy trying new foods (our family rule is “you don’t have to like them, but you do have to try them”)
being active is fun
health and nutrition are a priority
Children need good FATS – they keep you full for longer, contain essential fatty acids and supply the fat soluble vitamins A, D, E and K.
Children need protein – building blocks of their growing muscles.
Children need carbohydrates – but no where near what people think. Even severely restricting carbohydrates, the body can still make it through gluconeogenesis from excess protein.
Children need vegetables – fibre, vitamins, minerals, trace elements, antioxidants, phytochemicals and all the other hundreds of compounds that haven’t even been discovered yet. Fruits and vegetables should not be seen as equal. Fruit is incredibly high in carbs,especially fructose. Eat whole fruits (and never fruit juice or dried fruits), as the whole fruit contains fibre and nutrients, but don’t consider they are equal as vegetables. Be aware of the fructose content of fruit, and limit to 1 or 2 pieces a day. Go for lower sugar fruit such as berries. Cut back on high sugar tropical fruits such as pineapple, melons, grapes, etc.
How many parents do you know where they just laugh and say their children just WON’T eat vegetables. It is your responsibility as a parent to ensure they are properly nourished. It’s your convenience of not having a battle at the dinner table that allows them to refuse vegetables. Don’t get me wrong, I’m not saying it is easy, but establish a few family rules, one at a time, which let them know it is not negotiable. Go slowly as it may be a big change for some families. Be proud of what you have achieved. Little by little.
Our first family rule is they have to try everything. They don’t have to like it, but they have to try it
Keep introducing that food (maybe weekly) until they enjoy it, this may take forever, but you do get there
Get them to smother the food in something they do like to hide the taste (remember, they HAVE to eat some of it)
Flavour your vegetables. My children would turn up their noses at most greens until I made them silver beet carbonara, Asian greens etc. I almost cry when my youngest asks for more, a proud mum moment.
Put butter and cream cheese on the table instead of tomato sauce (way too processed and full of sugar). Let them flavour their own food. They have control and won’t battle so much.
Put twice as much of something on the plate as you know they will eat and then you can negotiate they only have to eat half (sneaky psychology, but man this one works).
Get them to choose what to go in their lunch boxes. I know what each of my children’s tastes are so make their lunchbox accordingly. I’m not saying I make totally different lunch boxes, but where one has tomatoes and feta, my youngest will have capsicum and carrots. I still add one thing a day to push them. At the moment it’s a cherry tomato each day for the boys. They know I will check each day to see if it has been eaten, if not, they have to eat it before they eat their afternoon tea.
I would say I am pretty good at what I feed them at home (all the pictures you see, are our actual meals), but I don’t restrict them in any way when they are at friends or at parties. No one likes a diet bore or a food restrictor. It would be great if other parents made good choices, but really, it’s not making up a huge part of their diet. This would be different of course if your child has a true food allergy or intolerance, but my children never have. My focus at home is always restrict the carbs and restrict poor food choices.
Eating out is a tough one. Most cafes sell cakes, muffins, donuts, sandwiches, juice, …. and sometimes there is no other choice. Thats ok, just make sure they have the best of what is there and NO juice. Save your $$$ and ask for a jug of water. Try and adapt what is on offer.
BEST LOW CARB TIP EVER!!!!
If we go to McDonalds, I always choose a small burger meal, but choose a diet coke and replace the fries with a side salad. I then open the burger and put the meat patties, sauces and cheese on top of the salad. Voila, the regular meal would have been 870 kCal, 133g carbs, my new meal is only 204kCal and 4g carbs!!!!! It just takes a bit of thinking. My children don’t drink many soft drinks but when they do I always get diet drinks if we are eating out, I know there is a lot of controversy about artificial sweeteners, but I personally choose them.
“STRIVE FOR IMPROVEMENT, NOT PERFECTION”
For some reason I have been absolutely shattered this week. Even though the YD is away on Scotland for a week my plans to get to the gym have not come to fruition.
Perhaps it was the sewing bee weekend making the MD fancy dress costumes and sorting out the 21st birthday BBQ for the family ? The MD actual birthday was Tuesday and we had a quick lunch and went out for a curry in the evening. Unfortunately that night I had some sort of bug and so yesterday I felt nauseous all day which was a struggle at work and when I got home I literally went to bed!
I slept like a log but and do feel better today. The disappointing thing is I didn’t lose any weight!!! There was me wishing for a bit of sickness to boost the weight loss and nothing!!
Today I need to be a demon at work got lots of things I need to do and take advantage of the YD not being around to work some extra hours and then get to the gym tonight for some cardio and a chill out.
Where has the week gone already!!
How do I put up more than one photo? I can’t seem to work it out!
It’s the MD (middle daughters) family celebration of her 21st birthday today. We have a BBQ this afternoon for about 20! TOH will certainly be tested on his cooking skills.
Meantime the MD has been out from Thursday celebrating (and working) but leaving me to make her costumes as Jess and Woody for her BF. It’s a Disney themed party! I spent 8 hours hand stitching woody’s waistcoat and it became a labour of love! It’s that good though I am keeping it for TOH god knows when he will wear it 😄!
Let’s hope the sun shines for the rest of the day as it’s peeping out now from behind the clouds now!
The not quite finished article with hand over stitched edging lol x
An article that may be of interest.
Eating fat is good for you: Doctors change their minds after 40 years
A DIET packed with fat is the healthy way to prevent heart disease, a leading British expert has claimed.
By: Jo Willey Wed, October 23, 2013
After 40 years of cutting fat from our diet, doctors may now be turning their advice on its head [GETTY]
Cardiologist Dr Aseem Malhotra says the obsession with a low-fat diet has “paradoxically increased” the risk of heart disease.
Other experts have added their voices to his controversial call to end 40 years of advice to cut saturated fat – which has been described as “the greatest medical error of our time”.
They claim the guidance has left millions of people at risk of developing cardiovascular disease and “led to the over-medication of millions of people with statins”.
The public could just as effectively protect themselves by eating “real” food such as butter, milk and cheese and adopting the Mediterranean diet.
Dr Malhotra, an interventional cardiology specialist registrar at Croydon University Hospital, London, slammed the routine prescriptions of statins and claimed a diet high in saturated fats could be three times more effective at lowering cholesterol.
Writing on bmj.com, he said a preoccupation with levels of total cholesterol “has diverted our attention” from the worse risks of a condition known as atherogenic dyslipidaemia, which is an unfavourable ratio of blood fats.
He said saturated fat has been demonised since the 1970s when a landmark study found a link between coronary heart disease and total cholesterol, which correlated with the percentage of calories provided by saturated fat.
He said: “But correlation is not causation. Nevertheless, we were advised to cut fat intake to 30 per cent of total energy and a fall in saturated fat to 10 per cent.”
Some doctors claim a diet high in fat could help to lower cholesterol (PIC POSED BY MODEL) [GETTY]
Lowering cholesterol, by whatever means, lowers risk
Professor Peter Weissberg, of the British Heart Foundation
But recent studies “have not supported any significant association between saturated fat intake and risk of cardiovascular disease” and saturated fat has actually been found to be protective.
A Journal of the American Medical Association study recently revealed that a “low fat” diet showed the greatest drop in energy expenditure and increased insulin resistance – which is a precursor to diabetes – compared with a low carbohydrate and low glycaemic index (GI) diet.
Dr Malhotra refers to the United States, where obesity has rocketed despite the percentage of calorie consumption from fat falling from 40 per cent to 30 per cent in the past 30 years. One reason is that the food industry “compensated by replacing saturated fat with added sugar”.
He says eight million Britons take statins yet there has been no major impact on heart disease trends.
Adopting a Mediterranean diet largely based on vegetables, fruits, beans, whole grains, olive oil and fish after a heart attack is almost three times as powerful in reducing mortality as taking a statin, he says.
“Doctors need to embrace prevention as well as treatment. The greatest improvements in morbidity and mortality have been due not to personal responsibility but rather to public health,” he said. “It is time to bust the myth of the role of saturated fat in heart disease and wind back the harms of dietary advice that has contributed to obesity.”
It seems a Mediterranean diet could be three times more power in reducing mortality than statins [GETTY]
Commenting on Dr Malhotra’s article, Timothy Noakes, a professor at the University of Cape Town, South Africa, said: “Focusing on an elevated blood cholesterol concentration as the exclusive cause of coronary heart disease is unquestionably the worst medical error of our time.
“After reviewing all the scientific evidence I draw just one conclusion – never prescribe a statin drug for a loved one.”
Professor David Haslam, chair of the National Obesity Forum, said: “The assumption has been made that increased fat in the bloodstream is caused by increased saturated fat in the diet, whereas modern evidence is proving that refined carbohydrates and sugar in particular are actually the culprits.”
Professor Peter Weissberg, of the British Heart Foundation, said: “Lowering cholesterol, by whatever means, lowers risk. Cholesterol levels can be influenced by diet, exercise and drugs, in particular statins.
“There is clear evidence that patients who have had a heart attack, or are at high risk of one, can benefit from taking a statin. This needs to be combined with a balanced diet, not smoking and taking regular exercise.”
Mmmm all food for thought……
After a week of being super good (apart from the chocolatier tea) TOH and I met with Paul for our chat and to get onto the all telling scales. I’m not sure if I am getting to hate these scales!
I have upped my water intake massively and yet the hydration levels are still the same. This is something I have consciously done and I have to say I don’t find it easy. I would probably only drink 2-3 teas coffees a day and maybe 2 glasses of water. Now I have 1 maybe 2 coffees but more than 2 litres of water which is a huge difference!
That first big glass in the morning is a struggle and yesterday was the first day at work I finished my 2 litre bottle – it took all day! At home I usually have a couple of large glasses! Yes I know the science but it’s just getting used to it! As my Nan used to say water is only for washing in! 😄 x
Needless to say I was disappointed that my hydration had not improved. Also my exercise was much improved but again the scales did not reflect this.
However weight loss 2 pounds. Not great but it’s going the right way! TOH lost 5 which is brilliant. I am just gutted my first week was not recorded as I know I did well then.
Normally by now I would be wavering on the diet but as we have holiday planned I will give it another month to see how it goes. By my own scales I have actually lost a stone!
It took me many years to get to the overweight stage so it will take some undoing!
We did watch a couple of interesting short programmes which were very encouraging.
Food is very powerful as we know and can heal, energise and create a healthy functional body (quoted from Paul)
So with those wise words in mind I am moving forward!
And on another note I am super thrilled that the eldest daughter ED had some brilliant news yesterday. She is training at Sandhurst a the British military academy to become an Army Officer and she was offered a place in her regiment of choice! This is a massive achievement for her and I am so proud!
Having now followed my new healthy eating plan for some weeks and getting on my scales probably 3 times a day to monitor my progress I am finding that there is no movement on the scales which of course is making me feel despondent!
This is discouraging as having previously ate breakfast (really for the sake of it) I have spent a week of having no breakfast and just coffee with some double cream (allowed as it’s the right sort of fat!). Lunch ham/chicken salads and dinner either chicken/fish salad or vegetable.
Maybe I need to get the tape measure out as I may see weight loss that way rather than inches!
Can feel myself thinking what’s the point………! Need to stay focused!
I had a good class at the gym yesterday too….. Just had a read through some inspirational quotes which made me feel better!
I think as TOH has embraced the plan and has probably lost about 5 pounds that’s made me wonder what’s going on with me! Of course men’s and women’s bodies are different note to self get on with it and keep off the scales!
How is it when you have the weekend to look forward to on Thursday/Friday at work when you find yourself sitting at 9 o’clock on a Sunday evening wondering where the time went?
Friday night was nice and relaxing TOH decided to take Paul at his word and encourage me to do some low impact work at the gym followed by a relax in the health suit.
Saturday after the YD swimming we went to London for a celebration of the middle daughter’s MD forthcoming 21st. We had a brief wander around Leicester Square and Convent Garden – well as much as TS could cope with as he declared he hated people and London was too busy for him!! Helpful!
Lunch was not too successful as there was something moving in my salad …….but the chocoholics afternoon tea was fun and the cake sooooo rich! We all felt rather chocolated out afterwards.
Today has flown by, back on my healthy eating plan which is good. We were hoping to try out the BBQ but stormy weather prevented it!
Thankfully TOH worked very hard in the garden and it is looking so much better. Belatedly I planted some patio pots and a bit of colour has made a difference to the block of green!
We have the Disney themed 21st BBQ next Sunday to look forward too…….better sort my outfit!
Picture of London skyline below from level 7 Number One Leicester Square!