College Survival Guide.

A recent study has shown that one in four freshmen gain 10 pounds in the first semester of college. Although this study focused on first year college students, I think that this weight gain can be seen across any college year.

The question is why are college students gaining such an alarming amount of weight ??

The weight gain is generally due to a decrease in physical activity, limited food choices in canteens, increased snacking and an increase in high calorie drinks such as lemonade, sugary coffees and alcohol. 

College brings a hectic schedule to a person’s life, long hours with little breaks means that students are grabbing convenient packed food that can be eaten mid lecture. A hectic timetable also leaves less time for exercise with lectures and independent learning, students have to prioritize. I believe that exercise is a priority, it is important to take time to exercise for your physical and mental health.As well as the packed timetable, college is also filled with social events and social events usually equal FOOD! Most college canteens serve fast food. Fast food, while laden with calories, it is cheap so it appeals to the budget of a college student. Studying for long hours often leads to sugary snacking, blended with coffee drinks. These staples in a college student’s diet even though these items often pack more calories than a regular meal. For example a Mocha contains on average 340 calories while a Latte contains 200 calories.

How can weight gain be avoided I hear you ask, well here are some tips which have helped me to stay on track.·         

Do not skip breakfast: Do not skip meals, especially breakfast. This is the first meal of the day and kick starts your metabolism, it also decreases over eating throughout the day.·         
Watch portions: Pay attention to food choices and portion sizes in the canteen. Ask is there a half portion available.·        
Make smart choices: Choose foods that haven’t been deep fried, go for whole grain instead of processed foods. High fibre foods help to manage weight by increasing the feeling of fullness with fewer calories and they also keep blood sugars steady to relieve frequent hunger.·         
Pick lean protein:  Choose lean cuts of meat like turkey, chicken, beef and fish. Soya beans and reduced fat cheese and butter will also help maintain a slim waistline·         
Choose fat wisely: try to avoid unhealthy fats from fried foods and sweets. Choose healthier fats from nuts and seeds.·         
Drink low calorie drinks: Try swapping regular lemonade for the diet alternatives, opt for unsweetened coffees or teas. Drink 1.5 litres of water a day.·
Exercise: It is important to do some sort of exercise five times a week, if that means going on a walk/jog joining the gym or a club then do it.

Armed with an informed game plan and some effort, any college student can avoid weight gain, but don’t forget to have some fun!

Holiday Blues

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 5.6 pounds

Current weight: 8 stone 5.6 pounds

Well it is official I am back to reality and currently have the holiday blues. I have been struck down with a kidney infection and have just finished a course of antibiotics. I have literally been house bound with not an ounce of energy. I am shocked that I have managed to maintain my weight. After being sick this week I have realised I am not a good patient and I am going to do everything in my power to stop it from happening again. That means I will have to take some sort of supplement to ensure my body can fight off any potential infections. This is going to be extremely difficult for me as I cannot stand supplements, I have a huge problem trying to stomach them, but if it stops me getting sick I am willing to give it a try.

Vitamins and minerals are an important part of a healthy diet and have a large effect on a person’s overall health and well being. Vitamins are an essential part of our diet as our body does not produce them naturally. I am going to run through a couple of vitamins and minerals which you should consume on a daily basis.

·        

Vitamin A: Maintains health of skin, bones and teeth, promotes immune function and vision. Food sources include fish, eggs, cheese and dark green vegetables.

·         

Vitamin B: Assists in the function of a healthy nervous system, necessary for the breakdown of carbohydrates, lipids and protein. Food sources include whole grain and nuts.

·         

Vitamin C: An antioxidant, aids iron absorption and wound healing. Food sources include citrus fruit.

·         

Vitamin D: Assists in bone and teeth formation, aids the absorption of calcium and phosphorus. Food sources include fish, cheese and milk.

·         

Calcium: Play a vital role in the development and maintenance of bones and teeth, essential for normal blood clotting and muscle, heart and nerve function. Food sources include milk, cheese, eggs and wholemeal.

·       

  Iron:  Necessary for haemoglobin formation. Food sources include red meat, fish, corn and beans.

Sometimes you will require an extra boost of vitamins and that is where multivitamin products come into play. The vitamin market is enormous in Ireland and September is a busy month for sales with children heading back to school. There is so many to choose from and it can be quite overwhelming if you don’t know what you are looking for. I would advise you to go to a health store as the staff are trained on all products, they are very helpful and will give you a supplement to suit you and your lifestyle.

Here is an example of a vitamin which may be what you are looking for, this is a pretty mainstream one and a health store will more than likely offer an alternative to the branded products.

Centrum Advance 

Centrum Advance is a complete daily multivitamin and multimineral supplement with specially balanced nutrient combinations to help support your health needs and busy lifestyle. It supplements your diet and lifestyle by containing all the essential vitamins and minerals recommended on a daily basis. You can benefit from taking Centrum in the following ways:

Energy: Vitamins B1, B2, pantothenic acid, B6 and the minerals phosphorus and magnesium help release energy from food to contribute to your overall health and well-being.

Immunity: Antioxidant vitamin C and the mineral zinc help to maintain a healthy immune system.

Looking Healthy: Vitamins A, C, E and the B vitamins help maintain healthy-looking hair and skin.

Try a multivitamin for yourself and see does it have an effect, if there is a chance it reduces the likelihood of getting sick, I'm game!

Parfait

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 7.2 pounds

Current weight: 8 stone 5.6 pounds

Well have I got news for you! Instead of being whisked away to Belfast/London for a week I was taken to NEW YORK, talk about an unbelievable surprise. I think I am still in shock. New York is one of those places that I have dreamed about going to all my life, it was amazing. I am still on cloud nine. I am jetting off to Paris tomorrow for another amazing trip. I’m ecstatic even though I am completely unorganised and running around the house like a mad woman.

To my surprise I managed to shed a few pounds in New York, I am sure this is down to the fact that they put the calories on the menu. This was a real eye opener and really helped to make wiser and healthier options. I also could never fit dessert in which is usually my down fall, portion sizes are the same as here but my appetite was messed up with the heat and time difference. Paris will be harder to stay on track with all the lovely bakery’s, of course I will have a treat but I will try not over indulge. Walking around sightseeing is great though and keeps the pounds off. It’s so much easier to vegetate at home than when you are on a city break, all you want to do is be outside walking around absorbing in the atmosphere. If I could Id never come back off holidays. But sure I may as well enjoy this week before I get into my fitness plan. All good things must come to an end after all.

à bientôt !

Hard Work And Determination.

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 8.6 pounds

Current weight: 8 stone 7.2 pounds

So the big day has came and gone, and what a wonderful day it was. It seemed all my hard work had paid off and I was thrilled with the outcome. My birthday was so special and the fact that I believed I looked well was really the icing on the cake. I have reached a point were I am happy with what I see and feel I am a healthy weight.

To celebrate my birthday I am being whisked away by those closest to me, tomorrow I head to Belfast on Thursday to London and then 4 days after I return I am going to Paris. This means I will be dining out quite a bit which is always risky business when trying to watch your figure. But as I said I am happy where I am and maintenance is my main goal now. I will try to opt for the healthy options as this weekend I have over indulged. You certainly can have your cake and eat it!

This is what it all came down to, not to shabby  if I do say so myself  :P

My main objective for when I come back from holiday is to increase my fitness level. Although I am fairly fit I would like to be at a higher level. I am going to look in to joining a gym or maybe a class something to keep me focused and offer me support and encouragement when I need it. This certainly will be a greater change than losing weight for me. I am getting older now I have to think of long term health after all I am told its all downhill after you turn 21, if I can run back up that hill Ill have the last laugh!

Get Fit Or Die Trying

Its not a weigh day for me yet, but I thought I would pass on some exercise links I have found and have been doing. Gym membership is expensive and I feel you can get the same results by yourself if your motivated. These ten minute workouts are great because you do not need and equipment and can do them pretty much anywhere in the home, they are  tough and you can feel the results. There is many to choose from on www.youtube.com. I am aiming to tone my stomach and inner thighs and find that these ones really give me a push. Give them a go and let me know what you think. Just remember to stretch before and after the workouts to minimize the aches the next day, top tip!

Tick Tock

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 8.6 pounds

Current weight: 8 stone 8.6 pounds

I am going to keep this short and sweet as I am feeling sick at the moment, after catching a bug it is invading my body rapidly and making me feel like awful. I have had another no loss week, although I am happy to remain the same. These last two weeks have been busy with study and I have ate out several times.I did not restrict what I ate when dining out and allowed myself to have what I wanted. I could do this because I have increased my exercise, I now walk for 90 to 120 minutes at least 4 times a weeks. This has helped me maintain my weight loss, even with some bad choices. With all the extra exercise it is important to increase your diet/fluid intake to maintain energy and overall health. I find it very hard to increase my fluid intake and find I can only do it if I add a flavour to the water, it is a good trick.

Here is a recipe I tried for dinner during the week and found it very tasty, try it out for yourself.

Ingredients

Chicken fillet

Peppers

Red onion

Mushroom

Cherry tomatoes

Side salad

Chop sticks

Method

Preheat oven to 200 degrees. Chop vegetables and chicken fillet into large cubes. Push the chunks through the chop stick in any order you like. Place them in an oven proof dish with some olive oil and seasoning, cook for 30 minutes or until the chicken is cooked. Finish on the grill pan to crisp up the vegetables. Serve with a side salad and enjoy.

On reflection it was a shame to stay the same this week but I am starting to feel confident in my skin and am happy with the way I look and that is the most important thing. I have checked my BMI and it is healthy so any more weight loss or toning will be a bonus. The plan for the next two weeks is to prepare for the big day itself, I can’t believe it is almost here. Time flies when you’re having fun.

The Truth Hurts

The other day I came across an article in the Metro and I was completely shocked by the big bold statement that was right in front of my eyes. It screamed ‘Burger meal is a full day’s food’. I knew that a burger meal was not the best option in a restaurant or take away but I was absolutely gobsmacked at the realisation of this. As I read on I was informed that almost one quarter of an adults consumed food is prepared outside of the home, and one in four people admit that they eat fast-food once or twice a week. These numbers terrified me and made me realise how important healthy eating is.

As I walked around the buzzing city centre, I began to observe the shoppers. Instead of looking at their sense of style as I would usually do, I looked beyond the clothing and noticed the frame they were hanging on.  To my horror I noticed that almost every third person was overweight, I wondered to myself do they know the health risks they are imposing on themselves. I then began to think of the reasons behind Irelands expanding waist lines, and as I opened my eyes everything became clear. Meal deals in local stores have a lot to answer for, in these hard times everyone likes a bargain, so if you see a poster offering a lunch deal for less than 5euro you are in the queue like a shot. I decided to look into this matter and try and calculate the calories within these meal deals. The first deal I came across was a can of coke, a mars bar and a packet of Tayto crisps for 1euro, this clocks up an outstanding 604 calories. The next deal was a chicken fillet roll with three fillings and a bottle of coke for €4.50. A plain chicken fillet roll without butter or fillings can vary from 600-750 calories. The last deal I came across was any size pizza for 10euro, and horrifyingly the calories for a 6 inch plain cheese pizza was 620 calories. These are three examples of deals which should be avoided or eaten with extreme caution, after all these deal could be consumed for lunch or a mid day snack, and they take a huge chunk out of your daily allowance. These meals are generally not balanced and contain high portions of carbohydrates and fats and little fibre and vegetable. Although they are high calories foods, they usually contain empty calories and wont keep you full and energised for long periods of time. They contain huge amounts of sugar and will increase your blood sugar levels for a short time and then blood sugars will decrease drastically leaving you feeling tired. These are only three examples of the low priced high calorie meals out there, there are many more that a consumer should be aware of, try look beyond the price.

Back to basics, use this as your healthy eating guide.

It is widely known that if a women’s waits is greater than 32 inches and a man’s greater than 37 inches there is an increased health risk as does a BMI of 25 plus. These health risks include heart disease, high blood pressure, diabetes and various forms of cancer. Is this the future for Ireland, convenience over health? Its time people open their eyes and realise that this is a real issue, stop the self destruction. 

Measure your waist and see if your at risk

One Month To Go

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 9.6 pounds

Current weight: 8 stone 8.6 pounds

Well it seems I have finally started to lose the pounds steadily, which I am truly delighted about. Things a finally starting to look up and the hard work is paying off. The last two weeks have seen me get creative with my meals, because as most of us know when dieting we tend not to experiment. We stick to the same seven meals week in and week out, and inevitably you get tired of the lack of variety. So on your behalf I tried out three new recipes to tickle your taste buds this dinner time!

Ingredients

Steak

Corn on the cob

Carrot

Parsnip

Method

Preheat oven to 180 degrees. Prepare vegetable, chop carrots and parsnip into small cubes. Blanch in boiling water for 5 minutes. Place the blanched carrots and parsnips in an oven proof dish with seasoning and a table spoon of olive oil for 30 minutes. Wash the corn on the cob, wrap in tin foil and bake in the oven for 30 minutes. Season the steak with salt and pepper, preheat pan. Cook steak for desired length. Serve and enjoy.

Ingredients

Quorn mince

Garlic

Onion

Peppers

Tomato pasta sauce

Cheese

Method

Preheat oven to 180 degrees. Prepare vegetables, heat a wok with a little olive oil. Cook the quorn mince for 8 minutes, add the onion, garlic and peppers and cook for a further 5 minutes. Add the tomato pasta sauce and allow simmering for 10 minutes. Half a pepper and deseed, blanch in boiling water for 3 minutes. Place upside down on a tissue to cool. Once cooled spoon the quorn mixture into the pepper, sprinkle with cheese and put into the oven for 20-25 minutes. Serve with a side salad.

Ingredients

Cod fillet

Pepper

Mushroom

Onion

Carrot

Pesto

Baby potato

Method

Preheat the oven to 180 degrees. Prepare the vegetables. Blanch the potatoes, peppers, mushrooms and carrots in boiling water for 6 minutes. Place the cod fillet and blanched vegetables in an oven proof dish with olive oil and seasoning. Cover the cod with two spoons of pesto. Place in the oven for 30 minutes.  Serve immediately.

These three recipes were extremely satisfying and I can assure you the will make meal times more exciting. Don’t get stuck in a rut while dieting, you do not have to limit your range of food to achieve your goal. Broaden your taste buds and try new things and sure if you don’t like it there is always beans on toast!

A Result At Long Last

Starting weight: 9 stone 1.6 pounds

Previous weight: 8stone 11.2 pounds

Current weight: 8 stone 9.6 pounds

What an amazing two weeks I have had, I been so busy. Between trips to the zoo, nights out with the girls and concerts I have certainly been kept going, passing my summer exams and shedding a couple of pounds has certainly added the icing to my imaginary cake!

During my hectic two weeks I experienced a couple of extremely bad headaches, as I am not one for pain killers I did a little research and decided to start a ten day detox programme. I am currently on day five and feeling great. I will admit this strict regime is not for the faint heart as it requires a serious amount of strength, determination and will power. The detox allows you to have a smootie for breakfast and lunch, two one hundred calorie snacks and one meal with no carbohydrates a day. As you can see it is quite hard, but the most difficult component for me is cutting out caffeine, so far I have coped with the withdraws. It is important to pack the smooties with as much fruit as possible to ensure you are satisfied and to minimize cravings. Here is what I have been having, this is enough to cover both breakfast and lunch.

Ingredients

6 strawberries

12 grapes

12 blueberries

1 kiwi

1 banana

1 apple

4 tbs natural yogurt

250ml cranberry juice

Method

Add all ingredients to a smootie maker, blitz and enjoy.

A good option for the one meal a day is stir fry, as you can pack it with vegetable. Here is one I made mid week. 

Ingredients

Beef diced

1 packed of stir fry vegetables 

Sweetcorn

Peppers

Stir fry sauce

Method

Heat the wok with a little oil, add beef and cook until turns brown, add vegetables and cook for a further 3 minutes, add sauce and cook for 5 minutes. Serve and enjoy.

I am really glad I made the decision to weight myself every second week as it seems to have done the trick.  It took alot of pressure off the weight loss process and it helped compensate for days when I fell off the wagon, because let’s face it, they do happen.

The Real Issue

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 11.2 pounds

Current weight: 8 stone 11.2 pounds

Well, I have gone off the radar for almost two weeks now, as I had some soul searching to do. I have been getting quite upset over the last few days about the fact that the weight isn’t coming off as steadily as I first imagined. The worst thing about this is I cannot pin point what I am actually doing wrong, it is not like I am over eating and under exercising. I eat the right amount per day for a woman with my physic and lifestyle, this is approximately 1200 calories per day. I have even upped the exercise this week and made sure I got out every day. I became an exercise junkie if I wasn't spinning, I was playing football or being walked by dog, yes he genuinely walked me!

 As I am writing this I still feel clueless, although I don’t think the problem is with nutrition or exercise. I think I have gotten myself so discouraged over a reading on the weighting scales, that my mind has started to overrule my body. That is the problem with the scales one week it can be your best friend and then the next it is your enemy. I think it is baffling that by standing on the scales a person’s view of them self can change instantly. For instance, you wake up in the morning and go through your normal daily routine, you put on the perfect outfit and you feel good, looking more fabulous than ever and you begin to think that the diet is starting to pay off, you are practically glowing. Then you decide to stand on the scales, just out of curiosity even though weight day isn’t until Friday and to your surprise you are 2 pounds heavier than the previous week. There in a matter of seconds your mind has instantly changed how you feel about yourself, if you walk back and look in the mirror now I bet you will point out all that is ‘wrong’. This I have to admit is my biggest dilemma and the route to my weight loss mishap. This has to change,I don’t want to let the number on the scales determine how I feel about myself.

So the conclusion I have came to is to weigh myself every two weeks, I will also discipline myself to only step on the scales every second Friday. I think this could really help as weight loss is about more than the physical act of losing weight, your mind has to be in the correct place, and after some weeks of staying the same on the scales, my spirit has gone, the motivation I had at the beginning seems to be the only thing I have been losing. But now that I have acknowledged the problem I can try to fix it and get back on track and remember the real reason for starting this project, the DRESS...

Slow Progress

Starting weight: 9 stone 1.6 pounds
Previous weight: 8 stone 11.2 pounds
Current weight: 8 stone 11.2 pounds

The last couple of weeks have been slow, but on the plus side, no weight has creeped back on which is something to smile about. Like I mentioned previously my timetable is manic for the next few weeks, so weightloss is being temporarily put on hold. My focus will entirely be on maintenance and healthy eating. I know it is extremely hard to choose the right foods day in day out but I find the best way to do this is to plan. Planning for me is a life savour. I am a complete organizational freak, I like to know what I am doing, when I am doing it and how long it will take, yes I have a tad bit of OCD, but what woman doesn’t! If I plan my breakfast, lunch and dinner the day before I am more likely to stay on track. I do this by preparing my breakfast and lunches for work the night before. I find this very helpful when lunch time comes and the stomach is grumbling all I have to do is take the prepared meal out. If I had to open the fridge to prepare a meal when I'm hungry disater would strike, all my common sense and control would go out the window, because my main focus is filling the gap and satisfying my stomach. Can you see the logic in preparation, it really is a key factor in weight loss and weight maintenance.

This chicken curry is simple to make and extremely tastey. Although the portion is larger than what I would normally consume, but with the long shifts my body needs the extra fuel. Why dont you try this and spice up your dinner.

Ingredients
Chicken Brest (diced)
Onion (diced)
Peppers (diced)
Chilli (diced)
Unice Bens Curry Sauce
Long Grain Rice

Method
Prepare vegetable by dicing. Cut chicken breasts into small cubes. Heat wok and cook chicken until it is golden brown. Add vegetable and jar of sauce, cook for a further 15 minutes. Boil rice as per guidelines. Serve and enjoy.

Eggs are a great snack and super easy to cook. I'd call an egg the 'master food' you can do so much with it between pouching, scrambling, boiling and frying and they are all as yummy as one another. Its ready in a matter of minutes and is a perfect match for brown bread, making a nutritious and calorie controled meal.

Staying on track Monday to Friday also means that on the weekend an unplanned meal out does not lead to sacrifice. For instance last Saturday I headed to Toscanas for dinner, I know if I had had a week of bad choices I would not have enjoyed this night out as much as I did. It was such a treat, the food was amazing and I would recommend it to anyone looking for a dainty, romantic Italian restaurant. Definitely somewhere I would go back to again and again.

Last night was one to remember also, I ended up at the JayZ and Kanye West concert in The O2, definitley not my normal music style but it actually was a great night. The crowd was great which really added to the atmosphere and the production was brilliant. If there is tickets for tonight Id suggest getting on and taking a well deserved night off. Sure you will be burning calories while you bop along, its a win win situation!

Starstruck

Starting weight 9 stone 1.6 pounds
Previous weight 8 stone 11.2 pounds
Current weight 8 stone 11.2 pounds

Lets just say the week did not go according to plan. I am not that surprised though, this week has been hectic. After finishing my exams on Thursday I thought in my head that this is my week to have a really substantial weight loss. That wasn't meant to be though, between visits to the hospital to visit my sick brother, 21st birthday parties and work placement, I literally haven't had a minute to myself. You can agree with me that it was literally impossible to fit in an exercise regime.

This week saw me focus on what I was eating, which was extremely difficult with all the BBQs. With BBQ season in full swing us dieters need to be cautious. Although the method of cooking is fine it is the accompaniments that you need to watch. The burger and hotdog buns, the rolls and the salad are things which you should be weary of. I am certainly not suggesting to cut carbohydrates out I am merely suggesting choosing to either have a burger or a hotdog instead of both. On a positive note, with a BBQ always comes a beautiful salad. It is like a match made in heaven. Load up on these fresh ingredients and you will be surprised how filling they actually are. If you find the salad bland then a salad dressing may jazz it up for you. The Tesco light options dressings are super tasty and contain literally no fat. They are worth a try.

With work placement continuing for the next two weeks my schedule is going to be turned upside down. Working 15 hours a day leads little time to fit anything in. My main focus is going to be watching what I am eating and my portion sizes. Portion sizes is a major flaw for a majority of people, I myself used to be one of them. Here is a few examples of correct portion sizes to keep you on track.

Brown Bread: 2 small slices
Pasta: 1 cup
Rice: 1/2 cup
Cereal: 1/2 cup
Cheese: 30 grams (size of a matchbox)
Lean meat, poultry, oily fish: 150 grams (size of your palm)

I was at 21st birthday party this week, and temptation was every where with a candy land theme! I stayed true to my word and did not deprive myself of anything, so instead of heading for the chocolates I had marshmallows. These are a great treat, they are really sweet and fill you up easily, which means you cant eat too many. When we headed out on Saturday night I became starstruck when I met Damien Byrne a contestant on The Biggest Loser UK 2012. I couldn't help myself I had to go over and introduce myself and congratulate him on his success. He is looking absolutely amazing and is a true motivator.  Unfortunately he had no secret tips for me just hard work and determination. Best get cracking!

Result

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 13 pounds

Current weight: 8 stone 11.2 pounds

It’ssafe to say it has been a good week, not only did I lose weight but I alsofinished my exams and to top it off the sun is shining. What more could one askfor?! So I took my own advice from last week and I got out and did someexercise and according to the scales it has done the trick. I have done severaldifferent forms of exercise which include walking, jogging and Just Dance forthe Wii. Believe it or not the Just Dance game tested my stamina and my dancingskills, more practice is needed. On a more serious note, it is vital to find aform of exercise you enjoy so you don’t view it as a chore, because who likesdoing chores?! If you have a negative attitude toward exercise then you willnever have a long lasting relationship with it.

NationalVegetarian week is running from the 4^th to the 11^th ofJune. This would be a great time to try some of the Quorn products which I amalways raving about. This week I made vegetarian lasagne. This dish is great ifyou are on the go and don’t have hours to spend slaving over a hot stove, as itcan be prepared the night before, reheated and frozen. Why don’t you try it yourself?This recipe could make 4-5 generous servings.

Ingredients

Onion

Peppers

Quorn mince 1 bag

Tomato pasta sauce

Whole wheat pasta sheets

White sauce

Reduced fat cheese

Method

Heat a wok with a little olive oil, add the Quorn mince and cook for 10 minutes. Add the chopped onions, peppers and tomato pasta sauce cook for a further 10 minutes. Layer the Quorn mince, pasta sheets and white sauce in an oven proof. Bake for 40 minutes or until golden brown. Add a sprinkle of grated cheese. Serve with a side salad.

I alsohad a delicious kiwi and strawberry fruit salad with natural yogurt. This was agreat mid day snack and really filled a gap. Try mixing fruits you like withnatural yogurt and beat the 3pm slump!

This week has been really goodand it has definitely put me in high spirits after last week. I guess my main focus this week is to keep up the exercise and of course work on my tan!

Life goes on

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 13 pounds

Current weight: 8 stone 13 pounds

                

           This week was a real challenge for me, and that showed on the scales today. I’m not surprised though because it’s been a hectic week with exams, eating out and birthday parties. Exams mean I spend my days sitting at a desk studying. Sitting stationary does not burn calories. Little to no exercise was my major mistake for the week. I guess when you have an exam coming up the last thing on your mind is going on a walk, jog or even to the gym. But that is the total wrong way to think, taking an hour break would have been beneficial for my weight loss and stress levels. Another problem with studying is the boredom that comes with it, boredom can lead to snaking. I have an extremely sweet tooth so after five hours of study when the sugar levels are low and I need a boost I am in real danger. When I felt the urge to snack I had an orange. This worked really well for me and suppressed my sugary cravings.

          Eating out is always daunting when you are watching what you are eating. It is one of the ways in which you can slip up just by ordering wrong. This week I went to Captain Americans. This is certainly a restaurant where if you order the wrong meal you are in big trouble. I opted to play it safe and got the southern fried chicken salad with no dressing. If I’m perfectly honest I was really disappointed with what was served to me. The bowel contained lettuce and chicken with the odd cucumber scattered in it. The presentation was terrible and it tasted bland. For the price of the salad I truly expected more. I would have much preferred a homemade one which I prepare myself.

When dining in, my main aim was to ensure my meals were quick, tasty and low in fat. For lunches this week I decided to have weight watchers soup. The chicken soup is yummy and only contains 98 calories per bowl. This only took three minutes to heat up and ideal for my days of studying.

I also made a Quorn steak stir fry this week for dinner.  Quorn products are great, I swear by them. They are low in fat and calories, they contain no cholesterol and they are a source of protein, fibre and essential amino acids. Stir frying is quick, easy and one of the healthiest cooking methods.  Here is the recipe I used, it makes enough to serve three adults.

Ingredients

Quorn steak 1 bag

Peppers (red and yellow)

Sweet corn

Onion

Mushrooms

Stir fry noodles 2 sachets

Stir fry sauce (Blue dragon)

Method

Add a small amount of olive oil to a wok, heat the wok. Add the Quorn mince and fry for 8 minutes. Add the vegetables and fry for a further 8 minutes. Add the stir fry noodles and sauce, stir and allow 5 minutes for it to cook.  Serve and enjoy.

                So this week has not showed great results but I think that has made me more determined to get back on track. I guess it’s inevitable that life is not going to stand still while you try to lose weight. Don’t sit in and let it pass you by, temptation lies in the kitchen cupboards not just on restaurant menus. Get out there meet your friends and make educated choices. After all Rome wasn't built in a day!

One week in..

Starting weight: 9 stone 1.6 pounds

Current weight: 8 stone 13 pounds

Let’s just say my first week was interesting. I will admit adjusting what I am eating is proving to be difficult, but I have managed to do it. The biggest change I made this week would definitely have to be my lunch time meals. I have been replacing a toasted sandwich which a much healthier option of a smoothie. I found this a great way to eat my five portions of fruit and vegetable. I added fruit to the smoothies that I would never consider eating whole. They are super tasty and ready in five minutes, give it a go!!

Summer Berry Smoothie:

Ingredients

1 cup of frozen mixed berries

1 banana

4 tablespoons of low fat strawberry yogurt

1 cup of cranberry juice

Method

Place ingredients into the smoothie blender. Blend until a smooth liquid is formed. Empty into a glass and enjoy.

            This week I also had a delicious warm turkey salad for dinner. This saved me a considerable amount of calories. I choose turkey as it is lower in fat than chicken but still high in protein. This is a quick and easy meal to make for anyone who is constantly on the move.

Ingredients

Salad bowel (lettuce, shredded carrot, red onion and tomato)

Scallion

Pepper (red and yellow)

Hardboiled egg

Turkey breast

Method

Boil egg in a saucepan for eight minutes, allow to cool. Grill the turkey breast. Chop up peppers and peel scallion. Place salad items on the serving plate. Peel the egg and cut into four pieces and toss in with the salad. Chop up the cooked turkey into slices and place them on top of the other ingredients. Serve immediately.

Although I had some really healthy meals this week, I also had some challenges. My hardest challenge this week was my outing to the cinema, there is just so much temptation between popcorn, nachos, pic-a-mix and Ben and Jerry’s ice cream. It’s safe to say the cinema is a dieters HELL! Instead of depriving myself of a treat I opted for a Solero ice pop. This contained less than 90 calories and therefore was delicious and guilt free. I'm totally a glutton for punishment, not only did I go to the cinema once, I went twice. Second time around not getting cinema food hardly phased me, now there is an achievement in its self.  On a side note, The Lucky Ones is an amazing film. You know you are in for a treat when it is based on a book by Nicholas Sparks. It is definitely ideal for a girl’s night out. If you want a laugh though, American Union is the one to watch.

         

         All in all I have had a good week. I have enjoyed some yummy, low fat meals and I have also enjoyed time with friends without going completely off tract. I guess what I have learnt this week is to not deprive your body of something it craves but to try find an alternative that will be as satisfying. Speaking from experience if you deprive your body of what it wants it will eventually lead to a complete binge of all the wrong foods. Let’s try stay on track.

A New Start

Well here we go. I’ve been looking for a new challenge for some time now and after weeks of consideration I found one.  My aim is to lose a minimum of a stone in weight, my starting weight is 9 stone 1.6 pounds. To some losing a stone may not seem like a lot, but after losing a great deal of weight already, it is the stubborn extra pounds I hope to shift. There is no time scale to this challenge, although I hope to have shed half a stone by the end of July. My motivation for this challenge is my upcoming birthday. Like all women I would like to look super fabulous in my birthday frock and be the envy of all girls!!

I will keep this blog updated once weekly. I will post my weight so that you guys can track my progress with me. I won’t shy away when I have a bad week, I will share with you guys where my downfalls have occurred. On a positive note I will share my successful tips and recipes with you guys also. The next couple of weeks should be interesting, it will show how much determination and focus I have.

It is inevitable that everyone has a bad day or week. This blog is about control and how you can come back from the bad moments. Lack of patience and discipline are the two main downfalls which hinder a person from achieving their weight loss goals or maintaining their weight loss. Yes the short term goal is to look a million dollars in a birthday dress but the long term goal is a high self esteem and better quality of life. 

Wish me luck!