Motivate Monday Is your heart healthy?

I am signed up to the British Heart Foundation Heart Matters magazine which is published regularly and is great for information, tips about keeping healthy and recipes. The March/April copy came with a tape measure which is coloured red to show when your waist size indicates you are seriously overweight.

I know that a quick way to assess if you are overweight is to check your waist measurement in relation to your height.

So if you are 5 feet 6 inches or 66 inches tall your waist should not be more than 33 inches (50%) It works just the same in metric so if you are 168 cm tall your waist should not exceed 84 cm.

Why is this important,  well it can be an indication that you are carrying visceral fat, which is the fat that collects around your organs not a great thought!

I know from personal experience that it is good to face up to the fact that your weight might be damaging your health, but then knowing that it is in your own control to decide how  and what you eat to improve it.

If you want help please feel free to contact me

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Motivate Monday -Getting ready for Summer

Over the Easter weekend I started thinking about looking at my summer clothes.  I ended up trying a lot on and creating a pile of things that I had kept that were now too big, but also some things I decided just didn’t look right. The third pile were the things I wanted to keep but one or two things I tried on could do with me losing a few pounds to look really good.

Thinking about summer holidays its about 12 weeks to the main holiday season plenty of time to lose 1/2 a stone but equally easily up to a stone or even 2 at a healthy 2lbs a week.  So if you want to lose weight before your summer holidays now is the time to start.

I decided to sell list the clothes I no longer wanted on ebay to hopefully buy something new with the profits. I’ll let you know how I get on both with the sales and the weight loss.

Check out my before and after holiday pics on my website http://www.weight-away.org

 

Motivate Monday -How is your eating ?

If you are thinking of losing weight it is good idea to look at what you are eating on a regular basis.  Talking at the weekend to a friend who has decided she needs to lose a few pounds, she had realised that she was eating a bag of crisps, a chocolate bar and having a can of coke every day.  This would be at least 750 calories.

 

By cutting this out she could lose at least 1lb in a week.  Without doing anything else!

 

If you think you need to look at what you are eating and how you can adjust this without giving up everything then contact by emailing enquiries@weight-away.org for a free analysis of your eating and information on healthy eating.

How will you celebrate Easter

Weight Away Blog Recipe Easter Chocolate Brownies with Crème Fraiche

As we get closer to Easter I often wonder how we have made it such a focus on chocolate.  I would love to know, but however it happened it seems here to stay.

So how do you avoid the damage!

You can think of giving and perhaps asking for alternatives to chocolate such as flowers, a potted plant etc

You can arrange to cook at Easter to make sure you are in control of what you are eating and perhaps top off the meal with an Easter themed dessert see Recipe below

BUT if you are faced with the Easter Egg it is good to have some knowledge

For every 100 grams of chocolate you will be eating at least 500 calories, 30 grams of fat and a whopping 60 grams of sugar.  If you are thinking about the size of egg just a small size would be at least 100 grams so a large one would a whole days calorie intake and some!

So a few tips of things I have done to help me

  • if the eggs have chocolates or sweets in then put them in a bowl for people to share
  • decide how much you are going to eat on the day then break up the rest and put into small plastic bags and put in the freezer to use as occasional treats over the coming weeks
  • give some of your eggs to a local charity

I have done this as dessert after  roast lamb dinner before at Easter and it goes down well

Easter Chocolate Brownies with Crème Fraiche

 

Motivate Monday- So what is a portion of fruit and veg toward your 5 or 7 a day

Following on from all the discussion abut how much fruit and veg we should all be eating it is interesting know what counts as a  portion

Few key bits of info you could have any of these as one portion

  • one apple, banana, pear, or orange
  • half a grapefruit
  • one slice of melon
  • two slices of mango
  • two plums
  • two kiwi fruit or
  • 30 grams of dried fruit

 

For Veg

  • Two broccoli spears
  • four heaped tablespoons of cooked kale, spinach, spring greens or green beans
  • Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn
  • eight cauliflower florets
  • Three sticks of celery
  • 5cm piece of cucumber
  • one medium tomato

BUT IMPORTANT THINGS TO NOTE POTATOES DON’T COUNT TOWARDS YOUR 5 OR 7 A DAY 

IF YOU HAVE FRUIT OR VEGETABLE JUICE YOU SHOULD ONLY HAVE ONE 150 ml glass as any more doesnt count towards your  5 day

This is really interesting when you think of ‘diets’ based on juicing.

It really isn’t too difficult to eat enough fruit and veg if you use then to bulk up your meals and have them as snacks and they are no more expensive a Mars bar costs at least 60p where as piece of fruit would be about 30 pence

 

LOOK OUT FOR EASTER SPECIAL THIS WEEK !

 

 

 

5 or 7 what’s the answer

Lots in the media today about eating 7 portions of fruit and vegetables. As you learn to eat healthily you will increase the amount of fruit and vegetables you eat as they fill you up for fewer calories it would be good to see more things publicised about what a portion of fruit and veg actually is- look out for my blog on Monday