My Diet Consolidation Countdown

Friday 30th November 2012

This 11th week of my Dukan Diet has been harder for me than any other week, it's because I am so used to eating Proteins one day & Proteins & Vegetables the next, that it feels really odd being able to have PV every day bar one. It also feels really weird having any celebration meals when they feel wrong to me now. To make matters worse my OH is still on the Cruise Phase of the diet and so I am cooking for him each day and it's hard for me to think what to put with my meals on his P days that won't be, sort of, rubbing his nose in it.

So what have I done this week ... well Monday would have been a P day (and so it was for my OH) and to be honest I didn't change anything - I classed it as my one P day this week.
Tuesday, being PV day for both of us was fine but Wednesday I was struggling to think what to eat different. I had the same as my OH but for my main meal I added peppers, Spring onions, soy sauce to my Salmon. Although I didn't have a celebration meal, I did defrost & eat the eccles cake that has been sitting in my freezer for a few weeks trying to tempt me - it was delicious. Thursday was another PV day, so no problem, but today (Friday) I am struggling again. I really didn't fancy eggs for breakfast but decided on scrambled eggs rather than porridge so that I can have my oat bran later. Lunch was tough, I ended up making Simple Pancakes hoping they would be lovely, but I actually didn't like them much and ended up throwing them in the bin, maybe I made them a little to thick, they felt a bit heavy and stodgy. 

I did treat myself to 2 pieces of fudge after, to get rid of the taste in my mouth. I know fudge and Eccles Cakes aren't celebration meals but they are "naughties" that I've resisted for a long time.

I'm hoping after I do my food shopping at the weekend I will find this easier. It's weird because most people would be finding this easy but its just feels alien to me now to be eating "wrong" foods. Next Wednesday I'll be going for a meal with some friends so I shall be able to have a proper "celebration" meal then.

I have done some exercise this week, after my walk on Monday I also had a longer walk on Tuesday (in the pouring rain I might add) 1:09:54 covering 3.41 miles burning 239 calories. I should have gone out today, really, as the sky is blue and the sun is shining, very cold though, but, alas, I haven't. 

Hoping next week will get easier. :)

My Diet, Week 11 - Day 70 Reached my Dukan Goal Weight

************WOOOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOOOOO************

 

It was all worth it. I really can't say how easy I have found this diet. I haven't been tempted by any wrong foods, other than birthday cake on my birthday. I feel better, I look better, I am happy. I do appreciate that I didn't have a massive amount to lose and anyone having more to lose than me may find it harder but please persevere, you will get there.

Monday 26th November 2012

Weight: 8st 12.75lbs

Weight Lost: 3lbs

Total Weight Lost: 1st 9.25lbs

Dukan Goal Weight: 8st 13lbs

Now although I have reached my Dukan Goal Weight, my own goal was to get to 8st 7lbs so I am still hoping to lose a little more. My OH has now lost 1st 6.75lbs and he looks much better for his weight loss too. He needs to lose another 2 stone and according to the Official Dukan Goal weight he should reach this by March 2013 (I shall keep you posted on his success).

I have managed a walk today it was for 40:32 minutes and covered 2.25 miles, burning roughly 159 calories.

Today's Planned Cruise (P) Menu (for my OH)

Breakfast: Vanilla Oat Bran Pancake with Goji Berries

Lunch: Crispy Ham (I didn't have this after all, really didn't fancy it)

Dinner: Roast Chicken Curry

Snack: Natural Yoghurt 

This menu may well stay the same for me today as well, we shall see.

The next phase of this diet is the Consolidation Phase and I do intend to start it but with a slight twist until I get to MY goal weight. I have lost 22lbs so (times 5) I need to be on this phase of the diet for 110 days. From now on I can eat anything that is allowed on the Attack & Cruise Phases, every day except one which has to be Protein Only. I can also have 2 celebration meals a week (which can be anything at all), so long as they have at least one day between them. Now this is where I am going to tweak it. I have decided to have only one celebration meal a week & possibly 2 Protein Only days a week until I get to the 8st 7lbs then I will follow it by the book. 

I am also still preparing the food for my OH, he would sway from the right foods if I didn't, so it shouldn't be hard for me to either add a bit extra to my meals or have exactly the same. My menu for this week, and the food I have in are for the Cruise Phase so I have no choice but to continue as I have been for at least this week, I'm not buying extra food just so I can add a "non Dukan friendly" food, but if someone offers me a piece of cake, a Bacardi & coke or a piece of chocolate I might, just might, say YES :)

Please keep reading my Blogs, go back and read earlier ones if you need a bit of inspiration or encouragement. I shall try to keep the "My Diet" blogs coming but they may be less often as I don't want to bore everyone when I'm trying to maintain my weight, however if I find it hard I will definitely Blog it.

My Diet - Day 67, 68 & 69

Well I finally got out for a walk today, the sun was shining and the wind had subsided - NO EXCUSES.

My walk was 2.55 miles burning 178 calories, I was out for 46:43 minutes, thought I'd better try to pick up a little of the time that I've missed this week.

Friday 23rd November 2012

Cruise Phase: Protein & Vegetable Day (PV)

Breakfast: Vanilla Oat Bran Porridge, Cup of green Tea

Lunch: Home Made Tomato Soup

Dinner: Beef Stir Fry

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Saturday 24th November 2012


Cruise Phase: Protein Only Day (P)

Breakfast: Oops didn't have any other than a cup of tea


Lunch: Thick Chicken Soup


Dinner: Mustard Salmon


Snack: Chocolate Mousse


As per usual lately, I have done no exercise today, I've been Christmas shopping instead, then when I got home I made the chicken soup,and in the afternoon I had my lovely sister over for a natter - always a good way to spend an afternoon.

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Sunday 25th November 2012


Cruise Phase: Protein & Vegetable Day (PV)

Breakfast: Dry Fried Egg, Chicken Slice, Cherry Tomatoes. Cup of Green Tea


Lunch/Snack: Chocolate Oat Bran Pancake with yoghurt

Dinner: Roast Chicken, Roasted Veg, Gravy



Although I post my weight loss every Monday, I actually weigh myself after every Protein only day and this morning was no exception. For the first time in years & years the scales showed 8 stone something. I am so happy and so close to my goal weight. Very very soon I shall be able to move onto the next phase of this Dukan Diet - the Consolidation Phase
& I shall be able to enjoy two celebration meals a week & will only need to have one Protein only day a week.


I am excited to be entering this phase of the diet very soon, however I still have to say I have had no difficulty keeping to this diet. I have not had any adverse effects at all.


I hope this blog, of how this diet is going, is helping some of you and inspired you to give it a go. TEN weeks ago I was wearing size 12 clothes (or size 10 but feeling a bit tight with tummy hanging over the waistband), I am now comfortably in size 10's and even they feel too big around my waist and thighs, so could well be into size 8 by now but I haven't bought anything in that size yet. I need to see if I'll definitely stay this size before I attempt to spend any money buying smaller clothes.

I know I'll not be taking "planned" exercise today - it's Sunday after all, but I'll probably get a little if I go shopping, or do housework etc. BUT football beckons this afternoon, so I shall be sitting glued to the box cheering my team on.

My Diet - Day 65 & 66

Wednesday 21st November 2012

Breakfast: Lemon Zest Oat Bran Pancake, natural yoghurt

Lunch: Left over Shepherds Pie

Dinner: Sticky Chicken Salad

Snack: Yoghurt

Horrible weather again today, so no walk. But I am very busy with work today so not sure I'll get time for any exercise.

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Thursday 22nd November 2012

Breakfast@ Scrambled Egg

Lunch: Chicken Tikka & Salad (was out for lunch and this was the best I could do)
             (my OH had Grilled Smoked Haddock)

Dinner: Asian Meatballs

It's hard to get a good picture when they're cooking in the pan, with all that steam coming off it. But they are yummy

Snack: Chocolate Oat Bran Muffins

I was out for lunch with my daughter today, we went to an Indian restaurant that was offering "Eat as much as you like for £5 " -we couldn't resist. I knew it would be hard as it's a Protein only day today, so I did my best and although I did have some vegetables it was shredded lettuce and tomatoes, chopped onion, cucumber & chilli. I also had a couple of thin onion rings which were in a thin coating of batter (my only real indulgence).

I didn't get out for a walk again today, I know ... I'm slacking with the exercise, but it's like a hurricane outside, I will try and do better tomorrow.

My Diet, Week 10 - Day 63, 64

Monday 19th November 2012

Well I'm pretty pleased this morning as the scales tell me I did lose weight last week in spite of my birthday cake indulgence, so the fight of the flab continues.

Weight: 9st 1.5lbs

Weight Lost: 1.25 lbs

Total Weight Loss: 1 stone 6.5lbs 


Breakfast: Soft Boiled Egg

Lunch: Creamy Tomato Soup

Dinner: Shepherds Pie

Snack: Chocolate Oat Bran Muffin

I had a walk with my son again this morning, I do wonder if I'd go out for a walk at all at the moment if it wasn't for him having to go to the railway station most days. The walk was 35:27 minutes covering 2.01 miles and burning 144 calorie.

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Tuesday 20th November 2012

Breakfast: Cinnamon Oat Bran Porridge

Lunch: Hard Boiled Eggs

Dinner: Roast Chicken Curry

Snack: Natural Yoghurt

Miserable weather today, so not sure I'll get a walk in, it's a shame as I have no work today so could have got in a long walk but I'm not getting soaked for it, may do Wii Fit instead.

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Ok, so I didn't do any exercise with the Wii fit, I actually spent most of my day reading (James Herbert book I got for my birthday) - very rare I get to do that so I relished in it & I refuse to feel guilty about doing nothing more constructive. :)

Guest Blog - Concerning Onions

An interesting article I read concerning ...

ONIONS! 

In 1919 when the flu killed 40 million people there was this Doctor that visited the many farmers to see if he could help them combat the flu...
Many of the farmers and their families had contracted it and many died.

The doctor came upon this one farmer and to his surprise, everyone was very healthy. When the doctor asked what the farmer was doing that was different the wife replied that she had placed an unpeeled onion in a dish in the rooms of the home, (probably only two rooms back then). The doctor couldn't believe it and asked if he could have one of the onions and place it under the microscope. She gave him one and when he did this, he did find the flu virus in the onion. It obviously absorbed the bacteria, therefore, keeping the family healthy.

Now, I heard this story from my hairdresser. She said that several years ago, many of her employees were coming down with the flu, and so were many of her customers. The next year she placed several bowls with onions around in her shop. To her surprise, none of her staff got sick. It must work. Try it and see what happens. We did it last year and we never got the flu.

Now there is a P. S. to this for I sent it to a friend in Oregon who regularly contributes material to me on health issues. She replied with this most interesting experience about onions:

Thanks for the reminder. I don't know about the farmer's story...but, I do know that I contacted pneumonia, and, needless to say, I was very ill... I came across an article that said to cut both ends off an onion put it into an empty jar, and place the jar next to the sick patient at night. It said the onion would be black in the morning from the germs...sure enough it happened just like that...the onion was a mess and I began to feel better.

Another thing I read in the article was that onions and garlic placed around the room saved many from the black plague years ago. They have powerful antibacterial, antiseptic properties.

This is the other note. Lots of times when we have stomach problems we don't know what to blame. Maybe it's the onions that are to blame. Onions absorb bacteria is the reason they are so good at preventing us from getting colds and flu and is the very reason we shouldn't eat an onion that has been sitting for a time after it has been cut open.

LEFT OVER ONIONS ARE POISONOUS

I had the wonderful privilege of touring Mullins Food Products, Makers of mayonnaise. Questions about food poisoning came up, and I wanted to share what I learned from a chemist.

Ed, who was our tour guide, is a food chemistry whiz. During the tour, someone asked if we really needed to worry about mayonnaise. People are always worried that mayonnaise will spoil. Ed's answer will surprise you. Ed said that all commercially-made mayo is completely safe.

"It doesn't even have to be refrigerated. No harm in refrigerating it, but it's not really necessary." He explained that the pH in mayonnaise is set at a point that bacteria could not survive in that environment. He then talked about the summer picnic, with the bowl of potato salad sitting on the table, and how everyone blames the mayonnaise when someone gets sick.

Ed says that, when food poisoning is reported, the first thing the officials look for is when the 'victim' last ate ONIONS and where those onions came from (in the potato salad?). Ed says it's not the mayonnaise (as long as it's not homemade mayo) that spoils in the outdoors. It's probably the ONIONS, and if not the onions, it's the POTATOES.

He explained onions are a huge magnet for bacteria, especially uncooked onions. You should never plan to keep a portion of a sliced onion.. He says it's not even safe if you put it in a zip-lock bag and put it in your refrigerator.

It's already contaminated enough just by being cut open and out for a bit, that it can be a danger to you (and doubly watch out for those onions you put in your hotdogs at the baseball park!). Ed says if you take the leftover onion and cook it like crazy you'll probably be okay, but if you slice that leftover onion and put on your sandwich, you're asking for trouble. Both the onions and the moist potato in a potato salad, will attract and grow bacteria faster than any commercial mayonnaise will even begin to break down.

Also, dogs should never eat onions. Their stomachs cannot metabolize onions.

Please remember it is dangerous to cut an onion and try to use it to cook the next day, it becomes highly poisonous for even a single night and creates toxic bacteria which may cause adverse stomach infections because of excess bile secretions and even food poisoning.

My Diet - Day 61 & 62

Saturday 17th November 2012

Breakfast: Vanilla Oat Bran Porridge

Lunch: Roast Chicken & Vegetables, gravy

Dinner: Natural Yoghurt with added Vanilla Extract & Sweetener

Snack: Chocolate Mousse

I was going to make Shepherds Pie for dinner today, but I used all the mince up yesterday and haven't bought any more yet, so not sure what I'll have. (My OH also had a grilled turkey steak with dijon mustard before his roast chicken and later in the evening some scrambled Egg).

No walk today. I was working this morning and, sorry, I know I'm a football fanatic, but I had to watch the Arsenal/Spurs game on TV, then Liverpool were playing (won 3-0) so watched that on the internet and finally had to watch the Man Utd match in the hope of seeing them lose. Time has just run out today, so no walk :)

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Sunday 18th November 2012

Breakfast: Bacon (medallions) with scrambled Egg, Warm Drink

Lunch: Mustard Salmon

Dinner: Beef strips in gravy 

Snack: Chocolate Oat Bran Muffins

In the recipe for the Chocolate Oat Bran Muffins, it says to use Diet Mountain Dew, which is an American soda drink, I don't know what the equivilant is in the UK but I decided to use diet ginger-beer, and they tasted lovely.

No exercise as such today (nothing unusual there) just general walking around a garden centre & Tesco's.

Weigh-in day tomorrow, I am not expecting to have lost anything this week, as it was my birthday week and I did over-indulge on the birthday cake, but so long as I haven't put any weight back on I shall be happy.

My Diet - Day 58, 59 & 60

Wednesday 14th November 2012

Breakfast: Ham & Egg

Lunch: Cinnamon Oat Bran Pancake

Dinner: Chicken Curry

I went for an early walk today, I'm getting boring as I only seem to go walking en route to the station with my son these days. However, it's a walk so ...  35:47 minutes, covering 2.02 miles and burning off (hopefully the rest of the birthday cake I stuffed yesterday) 146 calories, yes I couldn't resist yet another piece of birthday cake, but on the other hand it has now all been eaten so no more temptation.


Tomorrow is my marathon cinema day when I go to see all the Twilight films finishing with the new one starting at midnight, I can't wait, but it will be a challenge to see if I can decide what snack foods to take with me.

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Thursday 15th November 2012

Twilight Day :)

Breakfast: Scrambled Egg

Lunch: Left over Chilli Con Carne/Shepherds Pie

Dinner: Sticky Chicken Salad

Snack: Oat Bran Chocolate Brownie

Although I was working 1st thing this morning, I still managed to get a walk in before my marathon cinema day.  I was out for 38:45 minutes covering 2 miles. Then I'm afraid the rest of my day and night was taken up with Twilight.

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Friday 16th November 2012

Well yesterday went really well, I ate exactly what I'd planned to eat.

Amazing night

It was a long day/night, watching all 5 Twilight films on the trot, but so worth it.

Breakfast: Cinnamon & Goji Berry Oat Bran Porridge

Lunch: Grilled Peppered Mackerel

Dinner: Asian Meatballs 

Snack: Low Fat Yoghurt 
 


I didn't manage to get a walk in today, I've had the time it's just I'm pretty tired from getting in at 2.45 this morning and then waking up at 7am, 4 hrs sleep really not enough.

My Diet, Week 9 - Day 56 & 57

Monday 12th November 2012

Breakfast: Scrambled Egg, Warm Drink

Lunch: Smoked Peppered Mackerel

Dinner: Chicken Oat Bran Nuggets

Snack: Natural Yoghurt (I didn't have this snack but my OH did)

Weight: 9st 2.75lbs

Weight Loss: 1.75lbs

Total Weight Lost: 1 stone 5.25lbs

Unfortunately I am working most of today so am not able to get a walk in, and then I have guests over for more birthday celebrations (although it's still not my actual birthday yet). Will try to make up for it tomorrow.

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Tuesday 13th November 2012

Today it is my birthday and so I decided to treat myself to a small slice of my birthday cake, I know it's not allowed but up to Sunday (and now today) I haven't had one thing that is not allowed, so I am not going to beat myself up about it.

I have a box of fudge, bought for me a while ago, sitting around, staring at me, which I have resisted for 8 weeks, now I have been bought a box of chocolates which I shall have to resist too. But ... the carrot cake was too much and I had to succumb.

Breakfast: Natural Yoghurt, with low cal sugar, mixed Spice & Goji Berries

Lunch: Small slice of birthday Carrot Cake (with the 2 finger kitkat edge and M&M topping

Dinner: Depends what someone else will cook for me, or buy in (actually it ended up being Chilli Con Carne which I made myself, so no special birthday meal cooked for me).

I went for a walk today, and met up with my friend for a drink at Costa, then carried on my walk, I was walking for 50:42 minutes covering 2.44 miles and burning 186 calories (pretty sure that does not cover the calories in the cake - oops)

My Diet - Day 54 & 55

Saturday 10th November 2012

Breakfast: Vanilla Oat Bran Porridge

Lunch: Natural Yoghurt, with Vanilla essence

Dinner: Mustard Salmon

Snack: Chocolate Mousse

Today I am doing a 2nd, on the trot, day of protein only, this is not in the hope of losing extra pounds (although that is always welcome) it is because next week I need Sunday, Tuesday & Thursday to be Protein & Veg days. I am going for an Indian Meal on Sunday evening, so a lot easier if I can have veg too. Tuesday is my birthday so I don't want too much restriction & on Thursday I am going to the cinema from 2.45pm to 3am (honestly) I am going to see the Twilight Films, all 6 of them, one after the other, finishing with the new film starting at midnight. I did this last year also and it was great, but you do need to take food with you, hence wanting the day to be PV.

I wanted to have reached my 1st goal weight by my birthday, I don't think I'll do it but I wont be far off, so am reasonably happy with that.

I have to say, I have never had any bad reactions to this diet, I haven't felt bloated once. It definitely does me good to not eat bread, I',m sure that is what was bloating me out before. I haven't missed potatoes at all, I love my shepherds pie with different "mash" on top, so far I've had mashed Swede, Pumpkin & Butternut Squash - all very tasty. On the whole I have not felt hungry between meals, there has been the odd time but usually because I've had to delay my meal time because of work or some other commitment.  I don't miss alcohol, but then I've never drank an awful lot of it anyway, my OH has had some now and then but has reduced his intake of alcohol significantly. He is looking so much trimmer now it's actually wonderful to see.

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Sunday 11th November 2012

I had a busy Sunday, but unfortunately nothing much that would burn off calories.

Breakfast: 2 x Boiled Eggs, Turkey Bacon (cut in soldiers)

Lunch: Shepherds Pie with Swede Mash

Snack: Chocolate Brownie

Dinner: Indian Meal (Sheek Kebab & Salad to start, Chicken Shishlak (skewered chicken with peppers, onion & tomatoes)

Dessert: Very small slice of my birthday cake, which was carrot cake, with kitkats around the edge & M&M's on top. (The picture is of what was left after it was shared amongst 9 of us)

I know I shouldn't have had the cake but it was made especially for me so I did and I don't regret it. My sister had already brought me a birthday cake over earlier in the day and I did not have any of it, so overall I think I did well & it's not even my birthday yet :)

My Diet - Day 52, Day 52 & 53

Wednesday 7th November 2012

Breakfast:  Ham & Scrambled Egg

Lunch: Hard Boiled Egg

Dinner: Kebab/ Asian Meatballs (I actually intend to make a cross between Asian Meatballs & Kebab Meatballs) 

Snack: Low Fat Yoghurt (again)

The kebab meatballs were lovely, as usual,as was the gravy which was from the Asian Meatball recipe. However, I did amend it slightly, my OH is not keen on garlic so I didn't add it to the gravy especially as there was garlic in the meatballs, I had no white vinegar so used balsamic vinegar instead, which I checked and is ok to use on the Dukan Diet, I also had no spring onions left so omitted them. It still tasted divine.


I went for a longer walk today, makes up for my slackness recently, I was walking with my friend and her puppy so slightly slower pace, but nevertheless a good bit of exercise. The walk was for almost 1 hr 6 minutes, covering 2.94 miles & burning 222 calories.

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Thursday 8th November

Breakfast: Low Fat Natural Yoghurt, with Oat Bran

Lunch: Grilled Smoked Haddock with salad

Dinner: Chicken Curry

I didn't sleep much last night and so am actually extremely tired today, so I'm not going out for a walk, however I will be moving belongings from one room downstairs to a cupboard upstairs today, so that should burn off some calories.

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Friday 8th November 2012

Breakfast: Low Fat Yoghurt, Goji Berries, Mixed Spice, Low cal Sugar

Lunch: Scotch Eggs

Dinner: Turkey Tikka Burgers

Snack: Yoghurt

I went for a 42 minute walk today covering 2.18 miles and burning 159 calories.

I didn't get around to moving stuff upstairs yesterday, so have done it today, totally cleared a room ready for my cousin moving in, only downside to clearing a room that has been used for storage is the dust, I am very allergic and my eyes are causing me terrible trouble tonight. Still it  will be worth it in the end.  

Think I'll just close my eyes for the rest of the evening now.

My Diet, Week 8 - Day 50 I'm Getting There Slowly, Day 51

Well here we are the start of another week and I still have not been tempted to sway from this diet. I was in a garden centre cafe yesterday and my OH said "go on have a cake, or tea cake, one won't hurt", I resisted the temptation. Although he is probably right when he says one won't hurt, but its not all about whether it will affect the weight loss, it's more to do with resisting the temptation, if I give in once, I might do so again. 

And ... also if I get a tasting for something "naughty" I'll want more and that is when I will find the diet a problem. I don't want that to happen, I am so near to my goal weight.

Monday 5th November 2012

Weight: 9st 4.5lbs

Weight Loss: 1.2lbs

Total Weight Lost: 1 stone 3.25lbs


Breakfast: Scrambled Egg, Warm Drink

Lunch: Grilled Mackerel with peppercorns

Dinner: Sticky Chicken Nuggets


Snack: Yoghurt


Alas, yet again, I didn't take any exercise today, this motivation lark is hard to get back, but in my defence I was working all morning and as I keep saying I am a morning person. Still I'm not going to brood over it, I'll get some in as and when I can. So long as I'm losing the weight I won't worry too much about it.

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Tuesday 6th November 2012


Breakfast: Oat Bran Vanilla Porridge, Warm Drink


Lunch: Tomato Soup


Dinner: Roast Chicken & Vegetables


Snack: Low Fat Yoghurt

Yay!!! I went out for a walk this morning :))  I was out for 37 minutes and walked 1.96 miles, burning 136 calories. I chatted to my mum on the phone throughout the entire walk, that made it less lonely and made the time pass quicker.

It also helped that it was a bright, sunny (& a little cold) morning. 

Guest Blog: Small Bits Of Fitness Add Up

Another Guest Blog that may interest you.

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Small Bits of Fitness Add Up

Exercise Comes in All Shapes and Sizes

-- By Liz Noelcke, SparkPeople Contributor

 

"Where did the day go?"

Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.

Just 10?
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine.

Easier Than You Think
Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.

Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.

Example: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to developing solid fitness habits.

But I Still Don’t Have Time
It only takes 30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.

It is all about convenience; if you try, you can fit exercise into your schedule no matter where you are. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start feeling better.

My Diet - Day 47, 48 & 49

Friday 2nd November 2012

Breakfast: Low Fat Natural Yoghurt, spoonful goji berries (little sweetener & Cinnamon)

Lunch: Left Over Shepherds Pie

Dinner: Tuna Steaks with Stir Fry (using low cal spray oil) Red, Green & Yellow Peppers, Courgette, Cherry Tomatoes & Mushrooms with a sprinkling of Soy Sauce

Snack: Chocolate Cheesecake Cookies

Beautiful morning today and I did get out for a walk with my son, 35.31 mins covering 2.2 miles and burning 160 calories. I think my job has burnt off its own share of calories as well today. 

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Saturday 3rd November 2012

Breakfast: Vanilla Oat Bran Porridge

Lunch: Grilled Trout with herbs & left over tuna steak

Dinner: Roast Beef

Snack: Chocolate Mousse, Cup of Hot Chocolate


Housework has been my exercise today, cleaning sofa's, not my favourite past-time, but it did burn off a few calories.  I know, on the whole, my exercise this week has been pretty poor, but some days it's easy and then other days I just can't be bothered, hopefully it won't affect my weight loss too much.

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Sunday 4th November 2012


Breakfast: Turkey Bacon, Tin tomatoes, Poached Egg (& OH had grilled mushrooms)


Lunch: Chilli Con Carne with "Cauliflower" Rice


Dinner: Cinnamon Oat Bran Pancakes with Natural Yoghurt


Snack: Chocolate Mousse


Absolutely torrential rain today so no chance of getting out for a walk, however I suppose I could have done a work out on the Wii Fit but I didn't. I was out all morning and spent the football on the box, alas my team failed to win again - argghh!! Another draw, so frustrating.


Had a sneaky weigh-in this morning, hope it's similar tomorrow.


 

Guest Blog - To cook or nor to Cook Vegetables

I have decided to post some guest blogs that may be of interest. 

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 Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches

by Eliza Barclay

October 11, 2011 4:25 PM

 

Broccoli eaten raw may be the best way to take advantage of its cancer-fighting compounds.

Is there a right or a wrong way to cook a vegetable? If you want to unleash all its disease-fighting superpowers, then the answer is probably yes.

And as scientists poke and prod the inner world of vegetables down to the molecule, they've learned that broccoli is among the veggies sensitive to cooking technique. If cooked more than a few minutes, broccoli's antioxidants aren't as adept at knocking out carcinogens that cause cancer. And if you want broccoli to do just that – fight cancer — forget about taking broccoli supplements, which don't hold a candle to the whole vegetable, an expert says in a new paper.

A lot of other vegetables are packed with vitamins, minerals and valuable chemicals that can be unlocked or blocked, depending on preparation and the foods they're eaten with, as The Salt's co-host, Allison Aubrey, has reported. Tomatoes are best eaten with a little fat, like olive oil, while carrots may be more willing to offer up their antioxidants when cooked.
But as Emily Ho, an associate professor and researcher at the Linus Pauling Institute at Oregon State University, tells The Salt, cooking broccoli too long destroys the enzyme that breaks down chemicals called glucosinolates into cancer-fighting agents. That means a savory cream of broccoli soup, for example, is sadly not going to showcase broccoli at its nutritional best.

But choppin' broccoli is still just fine, as fans of Dana Carvey's classic Saturday Night Live skit will be glad to hear.

And the best way to eat it once chopped is raw or steamed for just two to three minutes.
This applies to other cruciferous veggies – like cauliflower, kale, wasabi and cabbage — too, says Ho, who's been studying broccoli for years. These vegetables all have compounds that can "target sick cells and keep normal cells happy, which is what you want for cancer prevention," Ho says.
Her latest paper, published in the Journal of Agricultural and Food Chemistry, however, shows that most broccoli supplements don't have enough of the good enzyme that will put those compounds to work.

Ultimately, Ho says, the best way to use food to prevent cancer is to eat five to nine servings of fruits and vegetables a day and eat a wide variety of them. The way cancer does damage in the body is, after all, pretty complex stuff, and each fruit or vegetable may play a different role in helping fend off disease.

My Diet - Day 44, Day 45 & 46

Tuesday 30th October 2012

Breakfast: Soft Boiled Egg

Lunch: Yoghurt (with low cal sugar & vanilla essence)

Dinner: Mustard Salmon

Snack: Oat Bran Ricotta Hot Cakes (without the ricotta, used cottage cheese instead)

I took my walk with my daughter today, hence the slower pace & distance, but still better than nothing. The distance was 1.4 miles over 28 mins and burning 108 calories.  I did intend to do some toning exercises also today, but I have had a bad headache all day and so haven't managed it, hopefully I'll get the opportunity tomorrow.

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Wednesday 31st October 2012

Breakfast: Lemon Zest Pancakes

Lunch: Creamy Pumpkin Soup

Dinner: Shepherds Pie with Swede Mash

Snack: Low Fat Yoghurt

My exercise today was 20 mins of toning and stretching. I know it wasn't the 30 I should have done but I'm sure I'll make up the extra throughout the week. As you can probably guess my inspiration for exercise has waned a touch, as I find it boring on my own, hopefully I will get back in the swing of it soon.  

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Thurdday 1st November 2012

Breakfast: Scrambled Egg

Lunch: Grilled Peppered Mackerel

Dinner: Chicken Curry

Snack: Oat Bran Pancake with Natural yoghurt 

I still haven't the inspiration for exercise and I'm ashamed to say so far today I haven't done any. I've said before, when it comes to exercise, I am very much a morning person, but this morning I was working, then I had my lunch and then the weather came over horrible. I know I shouldn't use excuses but I just can't be bothered at the moment. Hopefully tomorrow my exercise mojo might come back.  I just hope it doesn't slow my weight loss too much.