Calorie cycling and metabolic confusion

Yesterday was a low calorie and low fat day, though I discovered my 3.5 day detox was even less pure than I thought. On the peanuts packet I realised there is sunflower oil. It was like the time I found flour on the shredded cheese ingredients list. 

The reason I was looking at nuts yesterday was that I'd had a harder workout. I'd increased my weights and added a few hiit exercises. Afterwards, I had a carrot smoothie and a grapefruit, but I figured I should add more protein to my post-workout meal, so I had a few handfuls of nuts. 

I went for a walk but my energy levels weren't there and I also needed a toilet break as the smoothie was making its way through my body. 

So it was a shorter walk than usual. It was drizzling on and off. It was grey and my heart wasn't in it. 

Back at home, I had an early dinner of tom yum vegetable soup, which was extra delicious as the flavours had become richer overnight. 

I'm pleased with the diet I managed yesterday, but I started to think about calorie cycling. I was rrading about alternate days of low calories, the diet equivalent of a hiit workout. 

The idea of metabolic confusion complements the flexitarian diet since meat days will be higher calories. 

What was interesting was 3 to 7 days of high calories after days or weeks of low calories. It is cheat days but more than one day. The trick is staying disciplined and going back to low calorie days. Could this be how I become guilt free on the days I deviate from my normal? 

What I've also tried to incorporate is intermittent fasting. I have breakfast at least 12 hours since my last snack. 

Metabolism is an important part of our health and any weight loss management program, which is why I workout to boost the low calories intake and to increase my metabolism which might be falling as my calories going in goes down. 

It seems that with calorie cycling and fasting, it might make metabolism management even more effective. Could this be one of the secrets to weight management and living a healthier life?

I feel more productive during this flexitarian diet plus heavy workout regime. It is taking up more time, but I am sleeping much better than before I began. 

The shift to more meat free meals is a trend in the UK. I'm not sure how much this has influenced me, but certainly doing detoxes over the years and trying to do more meat free meals has meant it is a direction I've been taking to try to improve my overall health. 

They say vegetarians live longer. I figure a few more meat free meals is great for my grocery bills which seem to be getting higher and also with energy bills / inflation rising, if I can save a bit extra, lose weight and feel healthier, then why not? 

Here are some articles that I found useful:

• Calorie cycling and metabolic confusion
• Intermittent fasting
• UK eats less meat

What's the Best Diet for You?

Slow cooked beef brisket

Did you know U.S. News & World Report does an annual Best Diet Rankings?

For those of you looking to try a new diet, it provides a list of different ways people have come up with to restrict their diet.

For two weeks, I've been on a sort of diet. It started off for three and a half days with what I call a detox:

• No wheat 
• No meat, fish or eggs
• No salt
• No oil
• No sugar
• No caffeine or alcohol (I don't normally anyway)
• No processed food
• Almost no dairy ( I had yoghurt for two mornings)

It was essentially just fruit, vegetables, nuts and seeds. 

I've had a few meat, fish or egg meals since then, but nowhere near the levels I'm used to. I've also had only a minimal amount of wheat, salt, oil, sugar and dairy throughout this period. Most meals I still don't have any of them. I've had zero processed food. 

The closest diet I can find to what I'm doing is the Flexitarian diet ie. a part-time vegetarian.  The flexitarian was tied for 2nd place in the U.S. News & World Report 2021 Best Diet Rankings. 

It's been challenging but not difficult to do expert level flexitarian. I've flirted with meat free meals and days over the last year. I've also done detoxes once or twice annually for a few years. 

The flexitarian two weeks has been a huge reduction in calories and I feel healthier. I might need to buy some new clothes. All my trousers are way too loose - yay!

Tofu and cauliflower

I've tried to balance out meals. Some are meat free, some are grain free, some are oil free or a combination of these. Some meals I'm trying for the trifecta, which is easiest for breakfast. I base my decision on what I have in the fridge, use by dates and my exercise needs.

For example, I had salmon and beef brisket. Two meals in the last 7 days were salmon and another two meals were beef. For these meals, I didn't have any grains. I also tried to mix it up, meat free lunch one day then meat free dinner the next. Each day I was having two meals meat free. 

Just after my three and a half day detox, I had two meals of sardines and four meals of turkey breast.  

I've started doing Hiit which is a harder workout so the beef recently has been great. By the way, did you know different cuts of beef vary significantly in terms of fat content? Brisket is fairly low compared to the highest at about 8g per 100g. I also tried to avoid eating the fat and skimmed it away after each cooling session from the slow cooker. 

The brisket is the cow's chest. I am curious about food more when I'm on a diet. 

Incidentally, a prime rib and beef rib has 33.7 and 28.1 grams per 100gs respecticely. I'm definitely being more careful in my beef choices in the future. 

My fridge is nearly empty so I have to be  more creative before my next online grocery delivery. 

This is the healthy eating I'm thinking of:

Today:

• Kiwi banana yoghurt oats seeds & nuts
• Carrot smoothie and a grapefruit for lunch
• Nuts, yoghurt and banana as snacks
• Tom yum vegetarian soup for dinner

Tomorrow:

• Carrot smoothie
• Baked potato with homemade hummus (I'm making hummus today)
• Spelt and vegetables with tom yum soup 
• Nuts, citrus and banana to snack on

Saturday

• Mango with nuts, seeds and chia 
• Roasted potatoes w boiled egg 
• Carrot soup   

The next few days are more calorie restricted since I've just had beef and salmon for a few days. 

I am thinking about whether to add a run into my workout, which would mean a pasta meal to fuel me. I'm not sure about carrot smoothie and grapefruit for lunch today. I might add a potato salad into the mix. I'm just going to see what happens. 

It's felt very healthy with a flexitarian type diet. I am hungry more, but I'm not starving. A bit of hunger is good for us every once in awhile. 

I'll try to do a blog post on how the next few days of dieting goes. 

Here are some sites you might be interested in:

• 2021 Diet Rankings
  
• Flexitarian diet
  

You might also be interested in some of my earlier blogs:

• Salads and detoxing
  
• Hiit workout

Happy dieting! Make sure you seek medical advice if you're not sure as diets are not suitable for everyone. 

Healthy snacking at night

A healthy lunch but you're still hungry

When you have salad and vegetables for lunch and / or dinner, you get hungry at night. You're trying to limit calories and be healthy, so what do you do?

You think about treating yourself, but you have been working out more and eating healthy. You really want to be good and not take away from all your hard work. 

I've been having an orange for dessert. I peel it with a knife. It takes longer, but I find that I'm giving my body time to digest my dinner and build up an appetite for dessert. 

If you're still craving more food, then a banana is a good go to. It is more filling and satisfying. 

So what if the banana is not enough? I have a few handfuls of nuts. It gives me that snacking motion of bite sized hand to packet to mouth eating. It is the treat. 

After the orange, banana and almonds, you hope you're satisfied, but you still feel like eating. Next comes yoghurt. It's full fat, flavoured and might have a bit of sugar, but it's creamy and you convince yourself it's like having ice-cream. 

After waiting 30 - 60 minutes between each snack, it's bedtime and I'm not feeling hungry any more. 

If I had wanted to eat something else, I might have tried a clementine or two. If I was desperate, I might have a second yoghurt. Then some melon. 

Worst case scenario, I'd resort to dry crackers or rice cakes. 

The key for me is variety. Since I've been eating healthier and exercising more, I've been going to bed earlier. 

You can read about this in some of my other posts:

• Salads and detoxing
  
• Hiit workout

Late night snacking tends to encourage very bad choices like chocolate, biscuits and crisps. If you have none of these at home, thst helps. Otherwise, you need will-power, healthy options and good habits.

The great thing is you wake up the next day knowing you achieved and maintained what you wanted. This is important for your self esteem, health and happiness. 

Be strong, stick to your goals and find your way to a balanced, healthy happy life.  

Brown fat and getting results

The last few weeks I've been focusing on my health, in particular eating healthy and exercising more.

When you are looking to improve your  health and well being, you want to see results. It might not be reflected in the scales, but we can measure it in other ways - Measure weight loss without a scale

I've become interested in learning about brown fat. Brown fat takes us less space compared to white fat. It keeps you warm when it's cold whilst white fat stores energy. 

Babies have lots of brown fat. Some studies suggest women might have more brown fat than men and those who workout more will have even more. As adults, we don't have much brown fat. 

The takeaway is working out more and eating smaller meals but more frequently and letting your body be exposed to the cold can affect the level of brown fat. 

There seems to be a link between brown fat and metabolism. 

It has also been suggested that 'exposing people to cold temperatures while they sleep causes them to accumulate more brown fat — fat tissue whose main function is heat production — and burn more calories.' 

So don't rug up too much when you sleep and exercise outdoorseven if it's cold and seems uninviting. 

After two weeks, I'm feeling leaner and stronger. One really strange aspect is my dreams are so vivid. I'm very proud that healthy decisions are coming much more easily. The thing is when you've put in so much effort, you don't want it to be wasted. 

This week I'm intensifying my workouts. I call them doubles - where I do two workouts either back-to-back or morning / afternoon. It is time consuming and tiring, but it pushes my body to do that little bit extra. 

In the past, I've seen positive results from doing this after a few weeks of a regular workout. The key is to avoid injury, rest days and fuel the body with more but not too much healthy wheat and protein. 

Also eggs and vegetables for breakfast for a few days is a great way to add more healthy calories with less fat into the daily diet. Plus more bananas and nuts can make a difference. These might help with the brown fat / white fat too. In the youtube video at the top of this post, it also mentions turmeric, chilli and fish. These are all great for your metabolism and I have these in my diet regularly too, but a bit extra this week might not hurt.  

The idea is to get a healthy baseline which you can maintain. 

What makes a difference is knowing that I have achieved alot with my health and physique in the past. Hard work and discipline were required and the pay off was outstanding. 

Early on, it might seem like it's not working, but you need to have faith that this is good for you. As outlined in this article about weight gain instead of loss when working out, your body goes through initial changes. In my case, my weight has stayed the same even though I know that it is definitely improving for the better. I can see and feel it. It will take a few weeks or months for it to be reflected on the scales. 

Your body adapts to less calories or more exercise which can be frustrating if you think you're not seeing results. 

Like with many things in life, patience, perseverance and good habits may be helpful. 

Here are some articles which might be of interest:

• Brown fat - facts
• How to get brown fat
• Brown fat diet
• Metabolism - vox
• Fitness slump so intensify your workout
  
• Understand your metabolism
  
• Fasted cardio
  
• Adrenal Fatigue 
  

These are some of the healthy things I've been doing:

• Healthy snacking at night
• Salads and detoxing
  
• Hiit workout
  
• Why I don't crave pizza and burgers?
  

Salad, salad and salad - detox time again

September has been get healthy month for me. 

I did a 3 day detox - no meat, eggs, fish, sugar, dairy, wheat, caffeine, alcohol, salt and oil. Although, I did have yoghurt on two mornings - I hate to throw things away! Usually my detoxes are strict, but this time I decided it was ok to have a bit of yoghurt. My primary goal was to have a low fat diet. 

I find a detox once or twice a year jumpstarts healthy habits and really helps me feel better about myself. 

It might also help with the adrenal glands - Adrenal diet

Food becomes very boring on a detox. This time round I ate lots of nuts, potatoes and bananas. Since I was not eating wheat, I ate both regular and sweet potatoes which are a good carb and protein hit. They kept meals reasonably satisfying and filling. I ate a lot of salad and smoothies in the morning.

Tips:

1. Spinach and celery smoothies are low fat and healthy. I add grapes and apple for sweetness. Ginger and lemon give it a kick. Switch to carrot smoothies when you get bored. Note - lemon is a good addition to the morning routine. 
2. For breakfast too, I'd have grapefruit some morning, or else seeds with nuts & fruit. 
3. Nuts are also great and filling. At night I'd snack on almonds. Go unsalted. 
4. I did a big grocery shop before I started to make sure I was prepared.
5. Buy organic if budget and convenience permits. 
6. Fruit make salads a bit more interesting. Figs, pear, mango and papaya are great. Red onions give it flavour. 
7. Samphire, nuts or garlic is great if you're craving salt. 
8. Exfoliate to aid any toxin removal.
9. Be prepared for tiredness, headaches and going to the toilet alot (high fibre and less water retention). Eating took longer. A plate of vegetables is slow to get through. I also slept more and better! 
10. Bananas or nuts were great when I was feeling weak. 
11. Go easy when you come off the detox. Have a bit of fish to start or wheat.
12. Drink lots of water. Herbal teas are great when you want some variation. 

My 3 day detox evolved to a 7 day no wheat or sugar diet. I'm balancing my days with a boring almost detox 2 meals plus a semi healthy one (by semi I mean add wheat, meat / fish). One meal I try to go meat free. 

Lots of exercise also complements detoxes.

The results:

• My waist seems trimmer and I feel more toned. I'm sleeping so much better after months of really poor sleep. 
• I'm doing much more exercise, conscious healthy eating and I'm adopting better habits.
• Portion sizes have shrunk. I'm use to five to six meals a day instead - eg. Watermelon, banana or nuts might be a snack / small meal.

Note that a detox is not suitable for everyone and a health practitioner should be consulted if you have any medical conditions before undergoing one. 

Also any diet may not be sustainable and could result in a nutrient deficient intake, so care should be taken. 

You may also find these posts useful:

• Healthy snacking at night
• Hiit workout
• Eat more vegetables
  
• Detox - what's it all about?
  
• Boost your detox
  

With winter coming, you might find it helpful to read this: When you feel a cold coming

Lockdown 3.0 - diary of a Londoner

Sunset on the River Thames

They call it tier 4 but we're essentially in Lockdown 3.0. Since my last post on Lockdown 2.0 in November when I did a detox and endured a vigorous exercise regime, I'm focusing on being healthy and happy. 

On average I've walked 51km a week over the last 5 weeks. I'm feeling healthier and fitter. 

Diet

Seeds and nuts with a fried egg on rye bread

Food is a central part of my day. It's high protein and low carb. I eat eggs, seeds, nuts and vegetables for breakfast. There were a few days of rye bread. Lunch includes meat or fish and vegetables. I've been making lots of broth which is a super boost for my skin. Dinner is a spinach smoothie. I drink lots of milk and no complex carbs, sugar, processed food or salt. On average I have 100g of protein a day, 130 - 170g of carbs and 70g  - 100g of fat a day, totalling under 2000 calories. 

Daily fruit plate

I've cut back on eating lots of fruit. Instead I'm having a vegetable intensive diet. 

I keep a daily food diary in the fitbit app. It's helped me refine how much I eat. I aim for 70 to 100g of protein, or about 25% protein and less than 2,000 calories a day. Fat and carbohydrates vary between 30 to 40% of my diet. 

Mindfulness

I listen to the calm app some days. I try to  not see things as good or bad. They simply just are events that happen. It's hard to not react or respond, rather to just let things be. 

Creativity and Nature 

I'm singing, dancing, cooking, writing, taking photoes and listening to music. I've even self published a children's story which was inspired by a short video that I made. 

Winter blooms

Swans, ducks, birds, squirrels, trees, flowers and occasional blue skies have all been lovely corners of my world. 

I have amateur videos on youtube. I'm too attached to these wonderful moments and wanted to keep them somewhere. There's funny ducks at Spirit Quay and llamas at Mudchute farm. 

I've been buying fresh flowers to brighten things up. Chrysanthemums and roses actually survive outside on my balcony for weeks. I guess they receive more sun and fresh air. 

Flowers still grow on my balcony

These are the only flowers that have been thriving since September. My little balcony garden has brought me so much joy. 

Christmas

London has embraced Christmas. It was funny walking down Old Bond St and New Bond St. 

Cartier on Old Bond St

The designer stores reminded me of years ago a blog post I did on designer fashion in Paris. It feels like a lifetime ago when fashion was a huge part of my budget and I was obsessed with shoes. 

D&G window

The styles are so different to my mood and the times. In this covid-world, there's more dressing down with trainers. 

DIOR designer fashion

No more parties or bars for me. I don't see many people. 

I'm addicted to leggings and my long woolly socks. I have a puffy jacket that I regularly throw in the washing machine. 

Fendi lit up

It's still fun looking but I have no desire or budget for any of it any more. It's now like a curious exploration of a gallery. 

Coronavirus in the UK

They say there's a new variant of the virus and 40 countries have banned travel to or from the UK. The UK and European strategy is at the opposite spectrum to New Zealand.

Victoria Park on the weekend

In the UK, instead of suppressing or eliminating coronavirus, there's been an acceptable level of infections and deaths, so long as the NHS is not overwhelmed. To give you a flavour of life in the UK:

• The travel industry has been protected with little border control with a token, but not strictly enforced quarantine. 
• Lockdowns 2.0 in November & 3.0 in London since Saturday have been less severe, with takeaway food & alcohol more widely available now. Certain areas have been busy with lots of socialising and household mixing outdoors. Masks are more common but still not strictly enforced indoors, especially in shops. 
• For weeks, we saw images of packed Regent and Oxford St on the weekend. It looked like everyone had forgotten there was a virus circulating. Some non-essential shops were packed and people were buoyed with optimism the vaccine was here. 
• Celebrities and well known personalities broke the rules with parties in restaurants with dozens of guests. 
• Certain industries don't wear masks nor socially distance. They try a bit more compared to lockdown 1.0 but they seem to either not care or think they are immune to the virus. 
• Since the first lockdown, everyone has broken a rule or two here or there, generously interpreted the guidance and felt they are exercising their own common sense. Over the summer especially, I know mental health was used as an excuse to break the rules. 
• Since December, sporting events, gyms and theatres were open, with up to 1,000 spectators allowed in Tier 2 areas which included London until just over a week ago. 
• Testing has been somewhat unstrategic. Who knows how much bar, restaurants, shops and cab drivers are asymptomatically passing the virus on? There's no regular testing. 
• Schools, especially secondary schools, have had huge numbers of infections but the government says they will take legal action on a council which sought to close schools in their borough. 
• Primary schools remained open since reopening after lockdown 1.0 with the vehement belief children were less likely to contract the virus. Statistically this data was skewed since children were essentially shielded until June. They saw the new variant may mean children will be just as likely as adults to become infected. However, with schools open throughout the second half of the year, it is plausible we are also seeing a more representative set of data now. 
• It was heart breaking to read of the children who have died from coronavirus in the UK. While there have not been many cases, that has been little comfort to those who have lost them. These deaths were not widely reported and the focus on deaths, which averaged 500 a day in the last couple of months, have not featured in mainstream media other than daily token facts and numbers.  
• Universities reopened and became covid hotbeds in September. 
• The protect the economy camp lobbies against any restrictions. Anti mask sentiments continue. Protests against limiting freedoms persist. 
• Everyone thinks they are safe and covid free until they are not. Complacency set in and in December there was a push for the economy when either lockdown 2.0 should have been longer or the tiers tightened with tougher restrictions in the lead up to Christmas and with the onset of winter. It is now suggested a lockdown or toigh restrictions will now be necessary until the Spring. 

Mayfair street art

Christmas relaxation was stubbornly pursued as British exceptionalism until the 11th hour when the rest of Europe was locking down in December with limited changes for Christmas. The Prime Minister indicated absolutely the British public would have Christmas and described a cancellation as inhumane. 

Currently London and the South East are in Tier 4 which means no household mixing for Christmas, except 1+1 outdoors. When Tier 4 hit on Sunday midnight, it was announced at 4pm on Saturday. Train stations were packed as people rushed to exit the capital. 

We are all punished in lockdowns even though the majority are model citizens for 98% of the time. It encourages everyone to simply take and do what they can when the rules are relaxed or have minor rule breaks when restrictions are in place. It's a boom / bust way of operating. 

River Thames

How much is the new variant versus behavioural changes or the government relaxing too much in December is anyone's guess. Borders are shut but the variant is likely everywhere now, not just in the UK. 

It is another example of a lack of coordinated global efforts. Each country protects their own. This is why it will take longer and be harder for any of us to succeed in this global crisis. 

Inevitably, the UK will face more rules - perhaps masks worn outdoors too, curfews, outdoor activity restricted or a national lockdown with Christmas relaxation across all tiers cancelled. Possibly even a cap on how many households mix in any one week. There is a large suite of options the libertarians have avoided but may now be forced to impose on us. 

The ability of countries to continue to trade, operate and prosper is a test of one's own government, but also those of our partners. Whether we thrive as a team or pursue our own agendas remains to be seen.

London Westminster Houses of Parliament

The pandemic has been consistently poorly managed. The economic and public health continue to be treated as binary issues. This is why we have failed rather than succeeded to date. 

Public expectations are in the context of promises about Christmas, a limited 3 week lockdown in November, Tory MPs against further national lockdowns, worries about the economy & jobs and a government bound to an inadequate Tier system which saw most of the north of England closed for months. There is huge dismay now that any early warning signs were ignored. How much of this variant is about a government trying to shift the blame for a mess they have created because now countries are closing their borders to the UK because they continue with mixed messages and a poor strategy. 

If the UK and Europe pursued a New Zealand style approach of minimising  infections, it might mean we aren't in this cycle of mutating viruses running wild. It would mean strict hotel quarantines to avoid imported cases and a zero tolerance for rule breaking. However, there doesn't seem to be an appetite or enough courage. Rather, we pin our hopes on the vaccine solving all our problems. It might but that there are many who cannot take the vaccine, we don't know how long immunity lasts and the whole world will not be immunised overnight. It's a massive problem that is still far from over. Accordingly, the public health and economic crisis continues. 

Wall art in East London

Tens of thousands in the UK died. It's a record we should be ashamed of. We aren't the worst globally but we're clearly not the best. 

East London graffiti - Belly Mujinga died with Covid-19 on 5 April 2020

I limit watching or reading the news, but I am well educated and informed to ensure I stay safe. Similarly, I'm avoiding interacting on social media on this topic now. Most of my thoughts haven't changed since my first blog post on coronavirus at the beginning of the year when Italy locked down.

Wildbirds in East London

I don't feel anger or sadness any more. It is simply about being present, rather than thinking about the past and the way things used to be, or the future which continues to be uncertain. If I worry about it, that doesn't help. Perhaps all the animals and nature is  escapism but it is what is working for me. 

So 2021 is nearly here. For now, I've been lucky. My family and I are safe and well. I know more people who've had covid in the last few months. Fortunately none have died but some have long covid. Next Christmas will be better. This week I'm eating well but still mostly healthy. Weather permitting, I'm walking alot too.  

Tower Bridge in London

Emotionally I'm in a better place this year than I was this time last year. It's been a funny and strange year. I guess there will be more funny and strange things to come. 

Stay safe and well. Merry Christmas and Happy New Year. C7. 

Lockdown 2.0 - diary of a Londoner

Sunset - Thames River

Autumn sunshine makes me smile, but the evenings are chilly. The tide comes in & if I close my eyes it sounds like waves at a beach. I remember summer trips to Italy & that wonderful feeling of peace. 

Fuschia on my balcony

My little balcony garden has some late bloomers. They keep my spirits up. A little flower brings such joy. I am grateful to this plant, the seed which grew, the stranger who nurtured it, the nursery that sold it, the delivery company that brought it, the website that was made to sell it, the credit card that could be used to buy it & the life I have that I can enjoy it. 

I move pots around as not all spots are equal. The best place is the front corner which receives the most sun & rain. 

Llamas on the weekend

The weekend highlight is usually a long walk. I see llamas. It's such a treat. Anything out of the ordinary amazes me. These little escapes are like mini holidays. I forget for a while about 2020 & the world we live in. 

Am I trying to find the inner child in me & searching for that time when everything seemed simpler?

Blue skies in Autumn

When the skies are blue, there's a spring in my step. I know these moments are fleeting. If we could hold on to the blue skies somehow. I sing in my head when the grey clouds are rolling in - let the sun shine, let the sun shine. It's silly to think that singing this might hold off the rain for my walk. The rain comes & I think, well we need to accept the good & the bad. 

Animals socially distancing 

Everyone is respectful now & socially distances. I used to feel like I was maneuvering in traffic. I'd searched out alternative quiet routes & came out at less busy times. I don't worry so much about all of this any more. 

On twitter there's lots of covid deniers. I'm open to engaging with them but then some become nasty with insults rather than a discussion on views. I wonder if there is a mass rollout of the vaccine, what will happen to them? 

I've bought a new coat. It cheers me up. I don't know what I would have done without online shopping. When I put on something new, it gives me a buzz. 

Vegetables for dinner

This week I've been detoxing & exercising. I feel more energised. I eat lots of to manage feelings of hunger. At night I might have two bananas. The calorie counter tells me I'm consuming about 800 calories a day with my no oil, salt, sugar, bad carbs, dairy or meat diet. I've become accustomed to it. I can manage it for a few days. 

Kickboxing, weights, mini trampoline, HIIT, running on the spot & yoga takes up lots of time but it's better than sitting around eating all day. I used to do two workouts a day - these intense periods channel my frustrations & relieve my stress. I'm too tired to think too much about anything. 

Almond & hazelnut croissant 

The last few months, I've had too many cheat days, pasta & sweets. I'm back to being disciplined - the me that was happier. My clothes fit much better now. I'm glad I'm revisiting these old habits. 

For a few nights I had trouble sleeping. So I've tweaked my night time routine - bananas, cherries & a magnesium supplement. It's working! When I sleep through the night, my days are more productive & fulfilling.

Cleaning & laundry fill my weeks too. Messages from old friends and new are a welcome distraction. I'm doing zoom singing and zoom writing classes. Technology has meant connecting with creative people around the world & this pandemic has developed it further & faster. Throughout lockdown 1.0,  I was perpetually blocked & my creativity was stifled. It's a relief to be writing again. 

When I was doing charity work with children, they said it's important to give them your undivided attention. We so often don't give or receive that. I try to do that now for people of all ages - to hear what they have to say rather than to hear what I have to say. Writing is giving myself my undivided attention - to hear what I have to say, uninterrupted, not being judged & being kind to myself. 

Roses in Isle of Dogs Memorial Garden

They say we will have a vaccine soon. I know this time next year will be different. We just don't know how yet. Things will never be the same as before. Nor will they be the same as now. 

What Do You Do When You Feel A Winter Cold Coming On?

A bowl of fruit to snack on every day

Tonight I feel like I might be fending off a cold again and I checked with Dr Google. So tomorrow, I'll start my day with some hot water and lemon. I'll make a carrot, ginger and apple juice to go with my usual healthy fruits, oats & yoghurt breakfast, make some chicken soup and try to relax a little more.

Fresh carrot, apple & ginger juice in the morning

So whenever I've felt like I'm about to get a cold, I've been:

• drinking more water, 
• staying in my pjs, 
• turning on the heater if it's cold, 
• dettol door handles, light switches, taps and my phone, 
• taking a nap, or 
• resting in bed. 

It's strange doing these things because it is what I would do if I had a cold. Instead, I'm pre-emptively taking action.

Miserable 2019 Winter

Pancake day - easy pancakes 3 ways for breakfast, lunch and dessert

Today is Pancake day! I celebrated it a few days ago for several days and it was most enjoyable.

10 reasons to read the October 2018 UK Men's Health mag

Monohan ramen - old street (London)

Lately I've gone back to the hobbies of my youth - listening to the 80s and 90s, getting in touch with my friends from then, and reading magazines. I have to say it's made me happier and healthier. If you haven't read a men's magazine before,  guess what, some of them are actually pretty good.

The October 2018 UK Men's Health magazine was so packed with useful information that I just had to blog about it.

The thing about the magazine is that though it's aimed at men, it has a whole lot on health, nutrition and fitness. The reality is women don't just want to know about beauty and fashion. Plus it's not full of ads and trying to give my credit card a workout.

Top 10 takeaways from the October 2018 issue of Men's Health:
1. Ramen for your pre-workout. Get your GABA.
2. Panic attacks - did you know that adrenalin has a half life of three minutes? Cortisol hangs around for another 2 hours.
3. Justin Theroux in his interview says 'we all doubt ourselves whenever we set out to do anything new. But that motivates us to make it good.'
4. Andy Waugh makes this insightful observation - 'for a nation of so called foodies, it's astonishing how often people show more interest in ticking restaurants off their bucket list than in the ingredients on their plate.
5. The anti-social network - the challenges of modern male friendships. A truly great piece about loneliness. A must read!
6. Have a Berocca in the morning instead of coffee. Thank you - validates my latest habit of Berocca instead of sports drinks. It comes with me to the gym and it's so awesome.
7. Sweat - it's a good thing. Don't stress!
8. Socks - doesn't everyone want better sleep and sex?
9. Male fertility - we all should scream for icecream. Fertility is one of the big problems we dont talk about and it affects everyone whether it's you, someone you love, your friends, neighbours, kids, colleagues and celebrities. We need to start sorting it.
10. Anthony Warner while plugging his new book The Angry Chef says processed food isn't our enemy: 'We're attempting to classify food as "good" and "bad", and, in doing so, damaging our relationship with what we eat.'

And did you know that reading helps you to relax. There is something sweet about flicking through actual glossy pages, nurturing your mind and taking a time out. I highly recommend it.

Gourmet lunch at home - sweet and savoury bruscetta

Meet my gourmet lunch, sweet and savoury bruscetta, a healthy light meal that reminds me of Italy and my teens before carbs became what they are today.

Somehow we now live in a world where certain foods are akin to sin and others are our gateway to heaven.

Sugar, carbs, processed food, fast food, gluten, desserts, anything you might desire or love are now no longer guilt free.  We are doomed when we indulge. Those who are strong and exercise abstinence deserve might praise.

This era of self deprivation is the norm.

I wholeheartedly rejected this mindset today when I had this lovely bruscetta for lunch. It was made with:
1. Fig and hazelnut bread from M&S;
2. Vine ripened tomatoes;
3. Fresh Basil;
4. Crushed organic garlic;
5. Extra virgin olive oil;
6. Parsley (from a bottle); and
7. Camargue fleur de sel salt.

I also added some shredded mozarella to some of them to settle my mini pizza craving.

Sometimes we need carbs. Sometimes we need oil. And we all know about how good herbs and protein are.

Find some fancy bread, slap on some tomatoes, garlic and oil. Treat yourself to some herbs. Spoil it with some cheese. Smash it down.

Enjoy this healthy beautiful gourmet lunch! 

My secret to eating more vegetables

Cheesey corn omelette with sweet potato and kale

There are times you want to eat more vegetables and it's like there is a secret or trick that you just need to discover.

Your reasons for eating more vegetables could be any number of different reasons, including:

• improving your health,
• losing weight, 
• detoxing, or
• saving money.  

Vegetables can be the least exciting of all the food groups. It can feel challenging to eat more vegetables. Sometimes I think I'm just a big kid and I have to coax myself to do the right thing.

Here are my top seven ways to eat more vegetables:

1. Vegetable juices - boost your spinach and celery intake with a green juice or carrot juice. It's yummy and refreshing. Apples or pears provide a great base and a teaspoon of honey makes it more palatable. Grapes and ginger are other great additions. Add lemon juice or spirulina for a bigger health kick. 
2. Go vegetarian - if you don't have any meat or fish in the kitchen but lots of vegetables, you make the choice to eat more vegetables much easier.
3. Soups and omelettes - love my cheese corn omelette. It's my staple ready meal! Chuck a bunch of vegetables in some water with herbs and spices to make a tasty soup. Roast them first if you want even more flavour. 
4. Indulge - I rarely eat carbs so sometimes if I go vegetarian I can justify some rice or pasta to go with it. Do a mushroom medley if it's one veg you like. Make it the hero of your meal and add truffles too if you really want to spoil yourself.
5. Variety - doing a mix of vegetables with different colours and textures makes eating your vegetarian meal more fun. You might roast some kale and zucchini, pan fry or boil corn and mushrooms, raw tomatoes and cucumbers then add some rocket on top. 
6. Herbs make a great addition to make it that bit tastier. 
7. Add your favourite dressing or try some different condiments - there are some posh lovely dressings that make it seem like you are going gourmet. 

It's also important to have the right mindset. You have to focus on the positives and see it as a treat for your body. Feel good about yourself that you are eating more vegetables and then it becomes easier to do it. 

On a good day, I might have seven servings of vegetables. Beat your own personal best and brag about it. A bit of competition can be encouraging. 

Set one day or meal a week if your goal is to eat more vegetables. Dive in and try for three days or a week. If I'm going out for dinner, I might try to do a veg based meal that day to balance the day out.

Feel proud of yourself that you are taking steps towards eating more vegetables. 

Why I don't crave pizza, burgers and sweets any more

I use to be seriously addicted to pizza, burgers and sweets. Pasta was another favourite. Ten years later and these bad boys aren't foods that I crave any more.

The secret is understanding the physical and psychological needs that we have. Physically your body needs vitamins, minerals and sugar.

Burger = Iron
I realised that when I crave lasagne or a burger or a Bolognese, really I just wanted some iron. A lean piece of steak or lamb does the trick.

Pizza = calcium
When it came to pizza, that was my body not getting enough calcium. I would buy a pizza express from tesco and load it with extra cheese once upon a time. I would drool (and kind of still remember fondly) fugazzetta pizza in Argentina which is a heavenly concoction you must try if you ever go. These days I have full fat cheese and milk throughout the day.

Sweets = energy and / or rest
Sweets and sugar were my energy fix. A good meal was not complete without some pudding. When we visited NYC last year, we did some major donut and cheesecake investigating. You'll also see that I've blogges about macarons, M&M world and afternoon tea. They were one of my great loves. These days, I eat a lot of fruit because it is full of nutrients and fibre. They tend to be my breakfast feast and my afternoon sweet snack. That way I can burn the sugar throughout the day. Exercise makes me want to eat more healthily. It also gives me that lovely endorphin rush that sugar used to provide. Sleep, drinking enough water and being mindful of just needing to rest also help manage energy levels. I tend to want sweets if I haven't slept enough or properly. So just making a point to get rest of sleep makes such a difference. Sugar is addictive so watching what additives are in foods and checking product labels makes a difference.

Psychologically the pizza, burgers and sweets made me feel good. They were habitual. These days I focus on a variety of fruit and vegetables, fish, whole grains like spelt and proteins such as nuts, beans and lean meat.

If I am out to dinner, I will enjoy pizza, a burger or dessert. These occasions are the exception rather than the norm.

I feel so much happier and healthier. It's amazing how being in control of your cravings can help you be more positive and empowered. I've won the battle against pizza, burgers and sweet cravings, if only I didn't have so many other bad habits to kick!

Simple Slow Cooked Osso Bucco in a Rich Red Wine Sauce

My slow cooked osso bucco today tasted so lovely that I had to share my recipe. Cooking can be simple, fun and taste even better than going to a Michelin star restaurant. There's no flour, no added salt and it's fairly low in fat and carbs too. It serves two people and was ready in less than 2.5 hours.

Ingredients:
2 tablespoons of olive oil
1 Onion
1 bay leaf
3 cloves of garlic (finely chopped)
340g of osso bucco
1 small beetroot chopped into strips
1 cup of shitake mushrooms
1 cube of chicken stock
1 teaspoon of paprika
1 teaspoon of cayenne pepper
1 tablespoon of worstershire sauce
1 cup of red wine
200 ml passatta
1/2 cup of green split peas
1/2 cup of quinoa
1 cup of green string beans
1/3 of a small red cabbage chopped
1 cup of broccoli

Method:
Heat the olive oil in a pan. Brown the onion, bay leaf, garlic, beetroot, shitake mushrooms and osso bucco in the olive oil.  Season with the worstershire sauce, cayenne pepper, paprika and chicken stock. Add the red wine, passatta and green split peas. Add enough water to cover all the ingredients. Cook on medium heat and when it is boiling, then reduce the heat to a simmer.

Top up the water when it gets low. I did this after maybe an hour. Stir occasionally. The quinoa and green string beans went in after 1.5 hours of slow cooking. The red cabbage and broccoli went in at the 1 hour and 55 minute mark. After 2 hours of slow cooking, it's ready to eat.

It's a recipe packed with lots of vitamins, minerals and antioxidants. This was so healthy and it was such a pleasure to eat. The sauce was a beautiful rich red colour and I didn't need to add any salt, pepper or other seasonings. You could sprinkle some grated parmesan cheese on top or add a dollop of ricotta if you want a richer texture and taste. A sprig of parsley or some basil or oregano will pretty it up if you want to garnish the dish. You could also serve this with bread, couscous, potatoes or any other carb hits you desire.

Like all stews, this will taste even better if you have leftovers for the next day because the flavours will fuse together.

I used passatta from a carton as I avoid canned items. The chicken stock was organic. The red wine was an Argentinian merlot. The split peas were not soaked beforehand. They were rinsed and washed. Remember to also wash your quinoa before adding it.

What if you don't have some of these ingredients? Simple substitutes include pork, lamb or beef for the osso bucco, frozen peas for the green split lentils, rice or potatoes for the quinoa, chili for cayenne pepper, carrots for the beetroot, vinegar or lemon for the worstershire sauce and any mushrooms for the shitake mushrooms. Any variations may affect the taste and texture, but you'll still have a good simple healthy stew.

Treat yourself tonight! I know you will enjoy this simple slow cooked osso bucco in a rich red wine sauce.

Four days - no complex carbs, can you do it?

No pasta, no bread, no potato. It's tough. I treated myself to a little chocolate each day because I'd be miserable otherwise.

So what has it done? It helps to shrink your stomach and you find that you have less of an appetite.  

With the big food fest on the 25th just around the corner, it's important to pre-empt that weight gain and combat the desire to eat more since it's grey outside and you're hiding everything beneath big coats and sweaters.

I've tried detox, maple syrup (ok only once but it was awful), low cal, mega workouts and it is all about discipline.

So what's been in my food diary? Lots of fresh fruit and veg, nuts, eggs, fish, aloe vera tablets to help with cleansing and so much water. No meat, no alcohol, no eating out. And the results? Between one and two kilos.

So this weekend I've indulged a little and the next five days I'll try no pasta, bread and potatoes again. I'll aim for three and anything else is bonus.

Wishing you all well on your pre-Christmas diet adventures.

Champagne007 xox
 

Dieting in October

There's something about Christmas approaching and having to see my mother that makes me think I need to diet. So I'm doing a mini-detox, I've cut out carbs and I'm exercising again.

QnA: How do you control or curb chocolate cravings?

How do you control or curb chocolate cravings?
I used to believe Gods gift to women was chocolate and I loved it so much that a death-by-chocolate was my ideal - chocolate ice-cream, chocolate biscuits, chocolate bars, chocolate donuts, chocolate cake, chocolate drinks, chocolate tarts, chocolate manicures, chocolate face masks, chocolate you name it, oh yeah, yummo, yes I might have been a chocolate addict.

Top 5 Tips to Get Started on Weight Loss

If you need to start losing weight but don't have the time, try any of these simple tips to get the ball rolling:

Cabbages - A Celebrity Diet Miracle?

It's called the sacred heart diet, because heart patients need a safe way to lose a lot of weight in a hurry so they can have surgery. I read Sarah Michelle Gellar used it and it's meant to be a wonderful fat burner.

Losing My Detox Virginity

In my earlier blogs, I've mentioned detox and juices a number of times - Detox - What's it all about?, Boost Your Detox, More juice recipes! and A Healthy Nightcap. Recently I did my first detox. I kept it simple and aimed for three days but managed five.