Daily Tip #9 - Blame it on the a-a-a-alcohol

Dear Red Wine,
I love you. I really do. But I think we need to see each other less often. You're just so full of it (calories) and you're holding me back. I'd be happy to see you briefly around dinner time, maybe a few nights per week, because you really are delightful. I just need to put myself first, and be mindful of the consequences of having you around.
I hope you can understand,
Madeleine.

Daily Tip #8 - Honey I shrunk the portions!

There was a big fad in the 90s of massive big white bowls and plates. It was like, the bigger the bowl, the classier the establishment. These crockery monstrosities made their way into the family home and my family had an impressive collection. Sure, they look great, but our plates and bowls carry FAR too much food - far more than we actually need. Downsizing your portion size is very important not just for weight loss but for general health. Imagine your stomach is about the size of 2 fists. Try to keep your portion sizes to not more than two handfuls/scoops etc. And get smaller bowls and plates. This is particularly relevant at dinner time, when we're about to go and lie down for 8 hours we probably don't need a massive energy-dense meal! And, by eating smaller portions, your meals will last longer and you'll save money. Oh small portions, is there anything you can't do?!

For those keen, a book that really focuses on the importance of small portions, and has some great recipes is French Women Don't Get Fat. Bien!

Daily Tip #7 - An Ode To Protein

How you all doin? It may seem hard to keep all these tips in mind, but once you incorporate them into your lifestyle it really does become second nature. Or make a little reminder chart in the interim. I've still got one on my wall.

Protein. It's fabulous. And I'm not talking about the Atkins style "eat as much fatty bacon as you want because it's PROTEIN", I'm talking about the wonderful filling snacks of lean protein. Get some low fat snack size tubs of yoghurt in the fridge to satisfy those cravings. Grab a raw nut and seed mix (or even just almonds) to have in the pantry and grab a handful when you feel a rumble. I love a tin of flavoured tuna on a couple of corn thins with hummus or avocado and cracked salt and pepper.

And eggs. I never liked eggs, all wobbly and weird, but once you learn different ways to prepare them, they will become your new best friend.

For those egg virgins out there who are weird about runny yolk (like I was), try:

HARD-POACHED EGGS
- Bring 2 parts water, 1 part white vinegar to boil (the vinegar makes the white cling to the yolk)
Add 1-2 eggs and put the lid on and cook for about 5 mins. Have a slotted spoon handy to pick them up and check they're hard to the touch.
- Get some nice cafe-style thick slice grainy wholemeal bread fresh from the bakery and freeze. Then toast one piece, and serve with your favourite spread (my flatmate does a great homemade tomato relish, and I do a great homemade hummus, even if I do say so myself! Making things at home means you don't have the ridiculous sugar/salt/preservatives/flavouring rubbish that packaged versions have, and it's way cheaper too! Recipes to come.). I also like a good twist of the salt and pepper grinder. Then, chuck a handful of spinach leaves on top, and voila!

OMLETTE
- Put 2 eggs in a small bowl with chopped chives, garlic and basil (this is not prescriptive, just the way I like it, feel free to experiment, but I think with herbs, less is more). I prefer fresh, but dried is fine too. And if you like a bit of kick, add a bit of hot chili!
- Wisk with a fork until everything's combined and it's just a little bit bubbly at the top.
- Put a small amount of butter in a small frying pan on medium, just enough to stop it sticking (or spray with oil spray if you're being really serious about your weight loss!)
- Pour in slowly and leave until there's only a little bit of jiggle when you move the pan (about 5 mins usually).
- Get an egg flip and flip one half over the other half. Then about 1 min later, turn it all over. It should be golden brown on the outside. I like serving with a couple of slices of smoked ham and some spinach leaves. Yum!!

SCRAM!
- This one is one of my favourites, because it gets in lots of veges while you're at it! Finely chop red capsicum (and some yellow and green if you're keen!), zucchini, mushrooms, along with some chives, garlic, chili, basil, and salt and pepper.
- Fry up everything in a fry pan (non-stick with a small spray of cooking oil) on med-hot. Once everything gets a little bit soft, turn back to medium and spread out evenly.
- Crack in 2 eggs over the top, and keep it moving around and it'll turn into delicious, chunky, veggie filled scram! I serve this with one slice of the fancy toast I mentioned above, but if you're really wanting to be careful with your food, just have it on it's own.


Eating protein is great for weight loss. When the body uses energy, it prefers to use stored carbs/sugars than protien. So protein will keep you full and happy, whilst keeping you lean and lovely!

Enjoy those eggs, chickadees! xx

Daily Tip #6 - Work it Baby!

I've never been a particularly sporty person. I'm a musician and we don't tend to work out, and even at school I chose decoupage over team sport. But, it's really really important that everyone exercises regularly. It makes you feel and look amazing, and most importantly it's great for your health both now and especially when you get older. The good news for us is that it really helps speed up weight loss, both when you're actually exercising and even when you're not - juicier muscles increase our resting metabolism!

I would recommend getting a gym membership, and one that's easy and convenient to get to. If you find the motivation to exercise difficult, consider getting a personal trainer, even just to get you going. Many of them do packs. I got a 10 pack, and mine threw in quite a few extra. They're usually pretty good looking too, so go for the perve if nothing else ;)

Daily Tip #5 - Ready? Set Goal!

Although this is a new way of life, not really a diet, it does help to have a specific goal in mind. Mine was to get under 70 kgs, which I've now achieved. I split the goal up into manageable chunks and gave myself a (non-food) reward every 5 kgs lost. I found that pampering treats were the best - massage, facial, pedicure etc - they go along nicely with your snazzy new fit and healthy body. Get a set of digital scales and weigh yourself at the same time weekly (or even daily, but note there will be fluctuation). Remember - every day counts, and you need to be accountable for everything you put in your mouth. Speed things up with lots of exercise. The weight will come off, I promise :)

Daily Tip #4 - Package is baggage

I never realised how reliant I was on bottled/canned/packaged foods until I moved into this wonderful share house. Every weekend, we go to the farmers market and buy a bounty of a huge variety of fruit and vegies, all fresh from the farm, excellent quality and CHEAP! And, being blessed with being in the internet age, you can learn all sorts of nifty ways to prepare them. Team them with some lean meat, or beans, or quinoa, or make into soups, salads or wraps. Before you know it, you're getting your 5 serves of vegies every day, and on the express train to weight-loss town! All aboard!

Daily Tip #3 - Easter...uh oh...

Happy Easter everyone. And don't think just because you've got a new healthy lifestyle that you can't have a chocolate egg or two. Of course you can. You gotta live your life. Just DON'T use it as an excuse to binge. Be aware of everything that you put in your mouth, because everything has a consequence. So, if you do have some chocolate, eat it mindfully. Savour the delicious taste and smell. Eat it slowly. Appreciate it. Even just a small amount can be totally satisfying. You'll get to the end of the holiday having had a wonderful time with friends and family, and not feeling like you've missed out, but without the guilt of having overdone it.

Enjoy!! xx

Daily Tip #2 - Somebody Bring Me Some Water

Water is your friend. Make sure you have a bottle in your bag, with you at school or on your desk at work. Not only is it important to stay hydrated to flush toxins out of your body, but sometimes when you're hungry, turns out you're just dehydrated. So, water can reduce unwanted snacking - so we like you water, we like you lots :)

Daily Tip #1 - Basic Principles

I think to lose any decent amount of weight and keep it off, there's a pretty big educational component. Sure, we all know we need to "eat healthy and exercise" but what does "healthy" mean? Especially in a weight loss context - some say no meat, some say no carbs, some say snort purple cabbage every morning.

The way I approached it is to try to have green leaves, whole grains, lots of veges, a couple of pieces of fruit and green tea every day. I also cut down my portion sizes, making sure whatever I ate was not much bigger than my fist (unless we're talking veges, in which case - go for gold!).

For basic principles, I found this video spoke to me. It's by a TV chef from the US called Alton Brown (we don't have him in Australia, maybe richies see him on cable), who lost a bucketload of weight and unfortunately only did one show about it. There's 3 parts on youtube but 2 and 3 are about recipies - one involving a type of sardine that I really tried to like. Here's part 1. Enjoy!

Live and Let Diet Part 1

Until tomorrow,
Madeleine

You better shape up (do do doooo)!

Hey everyone. My name is Madeleine, and in 2010 I lost heaps of weight. 25 kilos, to be precise (that's about 55 pounds for those not acquainted with metric). I thought I'd start a blog to share my tips - and who knows, it may be helpful to someone out there in the blogosphere :)

I don't know how I got so heavy - I've always been a social person and loved a life of good food, good wine and good conversation. Unfortunately, it was too much of a good thing and before I knew it, I was obese (according to the BMI). 

As soon as I discovered this (the "o" word), I freaked out. I was size 16, which is still stocked in normal fashion outlets, I still thought I looked pretty good (with clothes on) and I felt pretty good about myself. I was even one of those "beauty comes in all sizes" Dove girls. 

But, I would not, and could not, be obese. I needed to do something about this. I, like probably all girls who struggle with their weight, had tried all the usuals (diets, Jenny Craig etc) but nothing had lasting effects. 

At the time, I was studying psychology, and so I implemented some of the theories I learned in class and created behavioural experiments for myself. This, coupled with changing some longstanding dysfunctional beliefs, thoughts and attitudes, really worked for me. I totally revolutionised the way I thought about food. Also, I found exercises that worked for me and I made sure I did something every day. I am now in an Honours program in Psychology and hope to one day have a clinical practise to help others achieve real, lasting deep change to lose their excess weight and keep it off. 

In 2010, I learned a lot about myself, and more importantly, a lot about the importance of eating well and moving every day. After all, the word diet comes from the Greek "Diaita", meaning "way of life". It is a way of life. Simple changes that become your new life. Weight loss. No sweat. 

BEFORE (I'm on the left, obviously!)

AFTER (on the right this time!)

I'll post more before and after photos as we go!

love,
Madeleine