- by kerry
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- by kerry
Right guys it is getting to the time of year for all the charity runs and funs runs to start.
Now we have already had Sport Relief-did anyone take part in the Sport Relief Mile or Sport Relief Zumba Style well I did Zumba outside my local Sainsburys with only an hours notice so had to do it in my jeggings and bare feet, and I must admit it was a bloody good laugh.
Now is the time for Race for Life
It’s all of us versus cancer. Every two minutes someone in the UK is told they have cancer. Ladies, join the fight – enter your local Race for Life event today and walk, jog or run to help more people survive. Do it for you, for a loved one, for everyone affected by cancer.
(visit http://raceforlife.cancerresearchuk.org/index.html for more info)
Race for Life is a 5km (or 10km depends on where you live as to whether this option is available) Walk, Jog, Run or crawl (lol) whichever you can do all in aid of Cancer Research.
I said to myself last year that I would take part in The Race for Life in 2012 and I AM….. on the 13th May I will try a jog my way round the Scarborough Race for Life, it will be a sea of pink women young and old and even children.
I’m so looking forward to doing this not only to prove to myself that after all my hard work losing the weight that I can actually make it round the 5km course but most importantly I’m looking forward to being inspired by all the women who are living with cancer and who are fighting a devastating illness or have beaten cancer,
I am also very aware that I may be in tears because of the ones left behind who have obviously lost a loved one. One of my good friends lost her mother whilst she was pregnant with her third child and I have seen her devastation her mothers illness and untimely death has had on her and her family and to be honest I really wish I could make it appear like a dream and bring everyone back who has lost their lives to any form of cancer. But I can’t do that but I can raise money to help fund research into hopefully finding a cure.
Race for Life is open to all ages young and old and it isn’t a competition, it’s about having fun and enjoying the day and
raising as much money as possible.
.
Below is what is likely to be your timetable for you Race For Life:
Race for Life is an amazing event, with a fantastic atmosphere that keeps women coming back year after year. The event unites thousands of women, coming together in celebration or memory of loved ones and playing their part in the fight against cancer.
To give you an idea of what to expect on the day we’ve put together an approximate schedule.
Starting times vary so please check your Race for Life venue page for the exact start time.
This gives you plenty of time to soak up the atmosphere and to do any last minute preparations such as pinning on your back sign or putting finishing touches to your outfit.
There’s no need to check-in on the day – just make your way towards the stage area where there will be music to get all the participants and supporters in the mood.
This is the perfect opportunity to drop off any quality items you no longer want at the Donation Station marquee at your event, which we can then sell in your local Cancer Research UK shops.
Your Race for Life event organiser welcomes you and shares information about the groundbreaking work that Cancer Research UK do, and explains why your support is vital.
You can take part in a light aerobic warm-up with all the other participants to get those muscles ready for your event.
You make your way to the walkers or runners flags, depending on whether you want to walk, jog or run the course.
The starting signal goes and you’re off with friends and family gathered round to cheer you on.
Once you’ve crossed the finish line, you will receive a Race for Life medal and a goody bag as a thank-you for taking part from one of our volunteers.
Wear your medal with pride and stick around to enjoy the activities at your event.
Every two minutes someone in the UK is told they have cancer. Join the biggest fight against cancer and enter your local Race for Life event.
Below are some links that may help sway you to take part:
http://raceforlife.cancerresearchuk.org/health-and-training/training/index.html
http://raceforlife.cancerresearchuk.org/health-and-training/how-far-is-5k/index.html
http://raceforlife.cancerresearchuk.org/fundraise/index.html
PLEASE REMEMBER THAT YOU DO NOT NEED TO BE SUPER FIT, Just WALK…………
- by kerry
Balanced Diet – What are the Food Groups
Now when I was very overweight I had a really bad meal routine. Firstly I didn’t finish work till after 10 pm so didn’t eat my tea until I got home, however if I had a break at work I would have a chocolate bar and packet of crisps with my cigarette, I would most certainly miss breakfast or have about 6 slices of toast with butter and jam. All in all I didn’t eat very well and didn’t exercise enough. No wonder I was 18 stone
I have learnt that you do have to sacrifice your favourite take aways or at least make them at home in a healthier way (great apps on iphone and android for takeaways made healthy).
A diet based on starchy foods such as rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.
When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amout of food and drink to achieve and maintain a healthy body weight.
Most adults in England are either overweight or obese even children as young as 5 are overweight, you have to remember that we are our childrens teacher and we need to lead by example-start right from a young age and you are more likely to have fit and healthy children. That means many of us are eating more than we need, and should eat less. And it’s not just food: some drinks can also be high in calories such as Coke and fresh juices have unneccessary calories in tthem.
Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.
Food groups
The eatwell plate very USA but you get the idea.
All the food we eat can be divided into five groups. Try to choose a variety of different foods from the first four groups.
They are:
Now I would say that most people in the UK eat and drink too many calories considering we as a country have one of the highest obesity rates in the world, and too much fat, sugar and salt, and not enough fruit, vegetables and fibre. It sounds boring but if you want to live a healthy and active life then you need to start eating more of the good and less of the bad. It’s important to have some fat in the diet, but you don’t need to any foods from the ‘Foods and drinks high in fat and/or sugar’ group as part of a healthy diet.
1. Fruit and vegetables
Fruit and vegetables are a vital source of vitamins and minerals. It’s advised that we eat five portions of a variety of fruit and vegetables a day.
There’s evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
What’s more, eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Add a portion of vegetables to dinner, and snack on dried fruit in the evening to reach your five a day (remember that any fruit in dried form such as cranberries or raisins usually have double the amount of calories as they would fresh-the water has been removed so be careful how much you eat) also never eat dried banana chips very very very high in calories not worth it, eat a fresh banana will take the edge off your hunger way better than banana chips.
2. Starchy foods
Starchy foods such as bread, cereals, potatoes, pasta, maize and cornbread are an important part of a healthy diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body.
Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Try and choose wholegrain or wholemeal varieties, such as brown rice, wholewheat pasta and brown wholemeal bread. They contain more fibre (often referred to as ‘roughage’), and usually more vitamins and minerals than white varieties.
Fibre is also found in beans, lentils and peas.
3. Meat, fish, eggs and beans
These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.
4. Milk and dairy foods
Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or low fat cottage cheese, and lower-fat yoghurt.
5. Fat and sugar
Most people in the UK eat too much fat and too much sugar.
Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.
But did you know that there are different types of fat?
Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. It can raise your blood cholesterol level and increase your risk of heart disease. Most people in the UK eat too much saturated fat, which puts us at risk of health problems.
Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead.
For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, or lard
When having meat, choose lean cuts and cut off any visible fat.
Sugar occurs naturally in foods such as fruit and milk, but we don’t need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It’s also contained in some ready-made savoury foods such as pasta sauces and baked beans.
Most of us need to cut down on foods with added sugar. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry.
- by kerry
Why has your weight loss stopped/stalled?
I was going along steadily losing weight minding my own business when WHAM weighed myself on my normal weigh in day (at boots their scales are great) no more weight loss oh my god I was mortified.
Now this went on for about a month and really got down and depressed so I have researched it and thought that I would share with you what I have found out, maybe it will help you kick start your weight loss again like im hoping it does for mine as well.
Now there are many reasons why your weight loss will stop/stall and there are also many solutions to get it kick started again. It’s common to overestimate calories burned and underestimate calories eaten.
I have started to keep a food diary and was really shocked to discover that I really underestimated the amount of calories that I had eaten which is not good.
Start looking at your meals and see if you can reduce any of the calories you are eating, also stop eating the leftovers from the kids plates-over a weekly period you could be consuming an extra 1000 calories. Look at dressings, spreads, sauces, croutons, and condiments for all those hidden extras, ive stopped having Salad Cream even the extra light version to save on calories and stopped snacking on the kids leftovers. I would also recommend getting a iphone or Android App for calorie counting or one that you can check how many calories a certain food has.
Another cause for extra calories can be tasting what you are cooking. Absentmindedly grabbing handfuls of nuts, crisps, or sweets?.
Remember that for each pound you want to lose, you need to cut at least 3,500 calories—and if you don’t want to eat less, to lose the same pound you’ll have to add about ten extra hours of brisk walking or the equivalent.
Increasing physical activity is particularly useful for moving beyond a plateau because exercise both uses calories and builds muscle. The more muscle you have, the higher your BMR (Basal metabolic rate) which is why working out with light weights or doing some kind of resistance training can be especially helpful. In fact, increasing your muscle mass as you lose body fat can compensate for the decline in BMR induced by weight loss.
There is some research that shifting fat and carbohydrate calories to protein calories may help preserve BMR during weight loss. But don’t overdo it—20 percent of daily calories from protein is as high as you should go.
Many fitness and diet experts claim that surprising your body with a change in diet, workout, or both can jostle you out of a weight loss rut. The advice is reasonable because variety can keep you interested and your body does get into a routine. Instead of constant dieting, you might try alternating calorie-cutting days, for example, with less-restrictive maintenance days. Switch to a new type of exercise.
Alternate aerobic workouts with light weight training. A change may be just what you need to get the progress rolling again and to give your body a good kick start.
A plateau is an opportunity to reassess whether further weight loss is worth all the work it will take if like me you don’t have that much more to lose (I have 14 lbs to go)—and to reconsider whether you may, in truth, now be at a perfectly healthy weight and don’t need to go any lower, are you getting a little obsessed then you need to step back and stop letting the diet and exercise rule your thoughts and daily decisions ie not going for a meal with friends etc
If you do choose to stop where you are, turn your focus toward maintaining what you’ve achieved and keeping your body in good shape. Remember, eating well and being physically active are good for you. Do a little of both every day, and you will be a total success.
- by kerry
Can Weight Loss Affect Your Relationship?
Weight loss is tricky business and annoying at times, especially when you’re in a relationship.
When I first got with my partner I was a slim 10st 8lbs through diet and exericse and quite happy with my body and weight. As we were dating we would snack of sweets and general unhealthy foods whilst watching a film or we would have drinks on a Saturday night, I also stopped doing the amount of exercise I was doing before and started eating food that wasn’t the best. So eventually the weight crept on and eventually I ended up at 17st 9 lbs (not good)
So what happens when one person in the relationship swaps his or her Thursday night TV-watching for group cycling? Or decides that ordering roasted chicken and steamed veggies is a better option than a mighty pepperoni pizza and garlic bread? Or that the Wii Fit is actually more fun than Fifa 11?
If you feel like your relationship may be under strain because of your weight-loss efforts, there are some general warning signs to look for. Typically, these types of actions are rooted in something larger than the direct issues, so it’s important to understand them fully to know where your partner’s or your feelings are coming from. In general, the “why” of a behavior comes from deep-seated emotion of which you or your partner may not even be aware. Everyone knows that having your spouses support will help you reach our goals and stop you falling back into old habits.
Below are 4 signs that you r relationship may be affected by your continued weight loss.
1. Your partner makes negative statements about you changing in the hope that you will get so down that you revert back to your old eating habits.
What to do: Do new things together so that your loved one is involved with your new lifestyle and then doesn’t feel excluded. You don’t have to give up Friday date night. Try dinner at a restaurant with healthier options, or when you go to watch a movie, order a smaller size of popcorn (no butter) and a diet drink. See if he or she will walk around the block with you (take the kids if you have them) to catch up after dinner. Be sure to include your partner in as many ways as you can, and reassure them that you love them for who they are. If the behavior becomes overwhelmingly negative, do not be afraid to talk to your partner about how those comments make you feel. After all, a relationship is a two-way street and open communication helps prevent a head-on collision.
2. Your partner makes you feel guilty.
Does your partner make you feel guilty about the success you’ve had with weight loss or the extra attention you may now be receiving? Does he or she complain that you’re not around as much or give you the guilt trip when you skip cuddle time or dessert to hit the gym or to exericse at home? Whether your partner makes you feel guilty on purpose, or you just feel guilty for taking time for yourself, it’s not a nice feeling and can make you stop with your weight loss goals as it makes you feel like it is too much hassle.
What to do: Compromise. Don’t be afraid to compromise when you can! However, remember that you deserve to be healthy and happy. If your loved one is putting a guilt trip on you, encourage him or her to join you. Workout as a couple this allows you to spend time together and exercise at the same time. And if it’s just you feeling bad, then remind yourself that being fit is what you worked for and you deserve to feel good about your accomplishments.
3. Your partner starts gaining weight as you’re losing weight.
If you’ve noticed that your partner has gained a few pounds during the time you’ve lost weight, this could be cause for concern. Your partner may be upset with your weight-loss success and may be rebelling against you—consciously or not– by eating more, higher-calorie food. If this is the case, tread lightly. This will probably be a very touchy subject for your partner. He or she may also be eating emotionally for comfort as a way to deal with the deep-rooted emotions (fear, anger, jealousy) about your positive changes and the positivity you are receiving from others
The emotional why: Resistance and guilt. Your partner is probably feeling resistant to change and guilty about his or her own body and unhealthful habits. They may even be worried that as you get healthier, you won’t love him or her as much anymore.
What to do: Talk to your partner openly and regularly and calmly. Your partner may be very, very sensitive about this issue, so you may not want to bring the weight gain up directly, but rather ask how he or she is feeling during this time of change. Reassure your partner that you’re still the same person and still love them, invite them to join in some of your small changes. If it’s more serious than that or your attempts are ignored, consider if your relationship is actually worth saving or try a trial separation (last resort)
4. You look down at your partner.
If you’re a few pounds into your weight-loss journey and overhauled your lifelong habits, yet can’t understand why your partner hasn’t done the same, then honestly ask yourself: Do you look down on your partner? Do you feel like the changes you’ve made are going to create lasting friction between the two of you? Whether you indicate these feelings to your partner (directly or indirectly) or keep them to yourself, he or she can probably sense how you’re feeling. Everyone wants their partner to be proud to be with them. When you stop being proud of your other half, it can really hurt your relationship.
The emotional why: Pride and fear. Right now, you may be very proud of yourself for your changes—and you should be! But it’s important to respect everyone’s journey and realize that you can’t force someone to change if they don’t want to. You may also find yourself being harsher on your loved one because he or she may remind you of where you started (a place where you don’t want to return).
What to do: You may not agree with all of the choices your partner makes, but try to be as understanding as possible. Remember how hard it was for you to change in the beginning? Remember how you had to decide to do it for yourself, not for someone else? Revisit that time in your past and treat your partner how you would have liked to be treated then. Recognise the reasons for your emotions. You don’t have to encourage unhealthy habits, but try to be as understanding and encouraging as possible.
If you’re faced with many of the issues above, don’t despair. A relationship may get rocky from your new dedication to a healthy lifestyle, especially in the beginning of your weight-loss journey, but many say that getting in shape and eating right actually helps their relationship in the end.
At the end of the day, your significant other should be one of the biggest and most supportive allies you have in getting healthy. However, you can’t expect others to change over night. Getting healthy and losing weight is an incredibly personal journey, and it can’t be started by telling someone what to do; it has to start with the person wanting to change. So be as nice and supportive to your partner as you’d like them to be to you. Follow the tips above and recognize what’s really behind you and your partner’s actions to continue on your weight-loss journey and keep your relationship strong. After all, leading by example is one of the most powerful ways to influence others in a
- by kerry
Diet Friends – Help With Weight Loss
This is free information to help with weight loss.
Will just start by saying that I am not a nutritionist or fitness expert, I am just your normal hard working mum of 2 young boys trying to fit everything in to a what seems to be a very short day. Also I have achieved my weight loss purely in my own home and walking – no need for the gym at all.
If you are the type of person who makes a New Year Resolution or a promise to yourself to lose weight but never finish or reach your goal, then please read on.
I’m one of those people who really wanted to lose weight especially after having my youngest boy in October 2009; it wasn’t until January 2011 that things started to change. I did not lose a lot of weight at first but the key is to keep going, and things will happen gradually, which is the best way to lose weight anyway.
I started out weighing 15st 13lbs clothes size 18-20. I don’t like the gym as I was too self-conscious so thought I could exercise at home when my youngest boy went up to bed.
I started doing Davina McCall Dvd and Wii Fit alternating different routines every night, I started doing only 30minutes a night maybe 3 times a week however this has now increased to between 60-90 minutes a night and after 10 months of hard work and determination I weigh 11st 8lbs and I’m now a size 12-14 (depending which clothes shop I shop in-very annoying) so in total 4st 5lbs to date.
This is a blog to help and advise with weight loss by following what I have done to lose weight since February 2011. I will post details of what I have eaten any given day and what exercise routines I have followed.
It is working for me and will work for you too if you are willing to put the effort in and not get disheartened if the weight does not come off as quickly as you want. All you have to do is click on day 1 and do as I do over the week. You can also post details of your diet and exercise routines for others to follow and let me know what you think of my routines.
It has not been easy and this is not a quick fix way to lose weight fast. I have had to exercise every night with only one rest day in every week. If you are willing to put the work in that I have, then you will be able to lose weight with my help doing it the way I have.
I use certain exercise dvd’s and Nintendo Wii Fitness games which I will review for you so that you can get a good idea of which ones to buy in relation to what exercise stage you are at. Some routines are heavy going and I would not expect you to start with these or do the amount of routines I do a night.
Remember Small Steps to Big Results
Click on weight loss plan – Day 1 to start losing weight now.
or click here to start day 1 of our weight loss plan
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