Challenge Tip #3 - What's For Dinner, Google?

Open cupboard. Nothing much there. Find box of couscous (so good they named it twice). Feel underwhelmed at impending disaster dinner. Google couscous. Find amazing Roast Vegetable Couscous recipe. Roast all the tired looking vegetables from the crisper (easy on the oil). Add lemon, garlic, herbs and balsamic. Sigh with delight at every mouthful. Dinner = healthy, easy and yummy. Success.

Never, ever, underestimate the power of google. Happy cooking!

Challenge Tip #2 - Hear Me Raw!

To get all the nutritional goodness out of what we eat, we should try and eat foods in their most natural form. Don't f with Mother Nature, she knows what she's doing. That means wholemeal bread, raw nuts and raw sugar (and try and wean yourself off sugar in tea/coffee - I did and you'll be surprised how quickly your taste buds get used to it). You just get more bang for your buck, feel fuller for longer, your digestive system loves it... the positives go on and on.

Also, learn how to make some of the things you buy at the supermarket. From salad dressing, to banana bread, to dips and soups - it's all really easy once you've had a bit of practise, and you can control how much oil/butter etc goes in, and it's free of nasty preservatives and fake colour and flavour. Plus you get showered with compliments... "you MADE this? Wow!!" (normally followed with a backhanded compliment like "Mads - I didn't know you could COOK!"). .

Eating food that has had minimal human (or machine) intervention will make you feel amazing, and is really good for you. Give it a go.

(PS If you're looking for a snack to replace the nasties that you kicked to the kerb in the kitchen makeover, get a nice raw Trail Mix with lots of seeds. Someone once told me that seeds are the street sweepers of your body. Sorry if that's a gross visual but it made me want to eat them. Don't go overboard because the nuts are quite fatty, just one handful twice per day should be enough to keep you going between meals).

Challenge Tip #1 - Let's do this thing!

Hello! How did you all go with your before photos, goal setting, food/drink diary and kitchen makeover? I found the diary a bit confronting, especially my old frenemy booze. I realised that although I eat well, I drink too much and, especially in this 10 week challenge when calories really count, it's time to go....alcohol. What can you see on your diary that needs a bit of attention? Is it between meal snacking, or ordering takeaway after a hard day's work, or having more food than you need when out with friends (it took me a while to realise that calories consumed in the presence of friends still count!)? Find your little devils that are holding you back, and replace them with something healthy! Being Winter, I'm going to replace alcohol with fancy tea!

So, you don't need to keep doing your food diary (unless you want to) but keep that principal of accountability. Eat as if everything you consume has to be written down.

Now, onto your goal. This wonderful, shiny outcome, in all its glory, is going to be your secret weapon. When you're faced with that melting moment, cocktail or whatever your poison might be - bring your goal to mind. Take a moment and think about it. Is the 5 mins of pleasure really worth coming between you and that gorgeous goal of yours?

My goal? Well, I'm currently 71 kgs. I hope to lose 6 kgs down to 65 (I haven't been in the 60s since I was a teenager so this is very exciting) and get really fit. I also want to work on a juicier booty - thanks Mum and Dad for the flat butt gene!!

Ok so - we have:
1. Noticing where you need to make some adjustments
2. Eating/drinking in an aware, mindful and accountable way
3. Remembering your goal in times of weakness

Excellent! Now - a great little practise to get everything moving in the morning. Start each day (at least for the first few weeks) with a cup of hot water with a lemon wedge squeezed in. And - do 100 (or as many as you can) star jumps. By kickstarting the heart and digestive system, we get our body ready for action!

GOOD LUCK! I'll be posting little tips along the way. Feel free to post comments/experiences/recipies! Let's all keep each other motivated. Maybe I'll create a Facebook group or something... hrm....

Daily Tip #18 - Kitchen Makeover!

This is for those doing the 10 week challenge, and also anyone who wants to get sexy insides:

Introducing...the great Kitchen Makeover!

First, we'll start with what not to wear. Chuck out that old collection of takeaway menus that's accumulating on the fridge door (they keep falling off anyway). You can always find this stuff on the net.

Next, get rid of all those daggy snacks in the pantry and fridge. You know, those ones that may taste good, but have about a billion joules per bite, and the nutritional value of pile of manure (actually, a pile of manure may well have more nutritional value). And if you feel a pang of sadness whilst throwing these in the bin, don't despair - they will be replaced with fabulous new additions that will really make your insides shine.

And - get rid of the alcohol! A couple of drinks can contain the same calories of an entire meal, so try to keep alcohol to once per week (which may mean removing any alcohol from sight!). I tend to only keep really terrible red goon on top of the fridge as the only available alcohol. Most of the time, half a glass is all I can take.

The reason for this clearing of the clutter is - cravings usually have triggers, and these are often sensory (e.g. visual). Remove the trigger, and voila - fewer cravings!

With any good makeover, it involves a little bit of shopping (good news for the girls!). Look into where a farmers market is near you - we will do the bulk of our shopping here. You can get a huge array of seasonal veges, free-range eggs, meat, bread, fruit and all the hippie stuff like tofu etc, all at a fraction of the price of the supermarket. The only thing we get from the supermarket is pantry staples (e.g. flour, sugar etc) and dairy (yoghurt, butter, milk). If there's not a farmers market near you, there are ones that deliver. Ask our old friend the internet.

Farmers markets are usually on the weekend, and you don't have to go super early. It's nice to go with a few friends, meet for coffee, do your shop and then go home and make a nice healthy cooked breakfast (like poached eggs with roast tomato, avocado and spinach on toasted sourdough).

Always having a fridge and pantry full of delicious healthy food will make it far less desirable to fork out for an oily takeaway. The final touches of the makeover will involve baking something healthy and yummy, portioning it out into tasty little morsels and freezing. Start having a look online for recipes, using 'healthy' in the title, and use raw ingredients (like wholemeal flour and raw sugar or honey as the sweetener). This means you've got something healthy to fulfil those snacky desires at hand without having endless nibbles on that sneaky block of Old Gold hidden at the back of the pantry.

Not that I have ever done that. No siree.

Happy makeover, everyone! Here's to a bitchin' kitchen. x

Daily Tip #17 - Challenger - ready?

Firstly, I've been so impressed at the number of people ready to take up this challenge. Congratulations to you.

As you know, the process begins with starting a food diary (I found a template for one online and I've noticed I've eaten better and less even just by having to write everything down) and coming up with what you want to achieve in the 10 weeks. Let me elaborate on this.

Once you've chosen your goal, take some time to think about what life would look life if this goal happened. What would be different? Try to think of practical things (e.g. I would wear a bikini next Summer, or I would be able to do X Fun Run) as well as feeling things (e.g. I'd feel proud of myself, or I'd feel more fit). Also think of how other people would notice (e.g. I'd be able to take my kid/nephew/cousin to the park and run around for longer, or my partner would notice that I was feeling more confident because I would be wearing that dress again). Let your brain wander into the land where this has already happened.

Also, try to identify any practical barriers that are stopping you from achieving this (and now is the time to be really honest with yourself). When I started doing this, I realised that I rewarded myself with food, and I was a big excuse-maker. Then, I knew what I had to target. I started rewarding myself with pampering (e.g. massage). I also made sure that any time I was going to make an excuse to not exercise, I had to at least get into my exercise clothes. Every single time I thought "well, I'm dressed now, I may as well go for a run...". I was embarassed at how easy it was to trick myself repeatedly like this...!

Get to know your goal, and what has stopped you from getting there in the past.

Write your goal in big letters on a piece of paper and put it up on your wall, along with the date to achieve it by (which is the 8th August!). Don't forget to keep your food/drink diaries, take some before photos, and we begin on MONDAY 30th MAY! So excited..

10 WEEK CHALLENGE!

A friend of mine came to me and asked if I can help him lose 8 kilos in 10 weeks. I sure can! I'm taking this opportunity to do a 10 week challenge myself, to shift that stubborn last bit of extra weight.

It will start next week, but until then we will both keep a food (and drink) diary. It's really important to get baseline stats to know what needs tweaking in order to get fabulous! Also, jot down what exercise you do to. I did a psych paper last year on keeping a diary and the good news for you is that even simply monitoring your behaviour improves it, so you've started before you've even done anything! It helps you to become mindful of everything you put into your body, which is so important.

So, who's with me?! Use this lead-up week to start thinking about some goals you want to achieve in 10 weeks (remembering to keep your goals achievable - I wouldn't aim to lose any more than 10kg in this time), keep a food/drink diary and we'll all start next week. I'll be posting regular breakfast, lunch and dinner options, some workout routines and a few extras to do with shopping, going out and other lifestyle stuff.

Also - take your 'before' photos! I'll post them alongside your spectacular 'after's (without your head if you'd prefer) on the site! Oooh I'm so excited!!!

Daily Tip #16 - You'll go a long way, baby..

If you're just embarking on this whole healthy lifestyle journey, take a 'before' picture. Keep taking pictures of yourself every few weeks. You'll be amazed at the transformation. Although the greatest reward of all of this is how you FEEL, it is also pretty amazing to watch the physical changes. And, if you're overweight, this is a special something for you:


I thought that I would always be fat.


IT DOESN'T HAVE TO BE THIS WAY.


Before (December 2009)

After (May 2011)

It's just a simple matter of science. Make sure energy in < energy out. Persevere, be good to yourself, and it will happen.

xx

Daily Tip #15 - Two Mits On The Choc

Chocolate is amazing and anybody who disagrees is crazy. Today, my boss gave me a giant Freddo. They're not really giant, only in comparison to regular little Freddos. It was in the afternoon, and I was feeling pretty flat and in need of a sugar hit. I could feel temptation slinking up behind me. But, luckily, I took the time to check out the dietary facts panel. To my shock and surprise, this cute, innocent little froggy packed a serious punch! 25% of recommended daily intake (RDI) of saturated fat?! 40% RDI of sugar?! If I was to have all of him, I would've had to eat celery and dust for dinner. Not being one who likes to deny herself, I made a cup of tea (no sugar), grabbed a handful of raw almonds, and only ate Freddo's head. It's not perfect, but it's greatly minimising the damage in those weaker moments.

And, on those days, you must exercise. Remember - energy in = energy out, and that's just to maintain weight. If you're trying to lose weight, step awaaaaay from the chocolate, have the nuts and tea, or some yoghurt, and 10 mins later you'll be like "Freddo WHO?"


PS I also learnt today that New Kids On The Block have started a super-boyband with Backstreet Boys (and by super I mean big, not good). They're called....wait for it....NKOTBSB. Ridiculous.

Daily Tip #14 - Recognise The Highs!

We're all experts at feeling guilty if we've had that extra piece of pizza, condemning ourselves for that missed gym class, shaming and blaming for *insert unhealthy behaviour here*. BUT - what about the congratulations when we do the right thing?! When you go for a run, choose the banana over the cupcake, walk to work, order the side salad instead of the chips, feel those pants getting a little looser, get less puffed walking up that hill, feel more alert when that morning alarm goes off, share your dessert, or have a lime and soda without the vodka - take a moment, close your eyes, and congratulate yourself.

WELL DONE!

Say some kind words to yourself, and mean it. You deserve it.

Not only is this a pleasant activity, it's also a positive reinforcer for that behaviour - it'll strengthen the desire to do good deeds to yourself if there's a nice moment afterwards.

Daily Tip #13 - Excuses, excuses...

I don't know about where you are, but where I am, it's getting chilly. This is the time of year when I gaze into my crystal ball and see Winter Madeleine looking outside, considering going for a run, but instead putting on her ugg boots and drinking a mug of hot chocolate. Winter is when we all make excuses for not exercising, and let's face it, running in the cold/wind/rain is not pleasant. So, now is the time to start making contingency plans. Make a playlist of your favourite exercise tunes, and create a 30-40 min workout in your bedroom/lounge room. This can involve alternating sets of sit ups, push ups, star jumps, squats, lunges, skipping rope, or even the afore-mentioned booty dancing. Or, join a dance studio/gym/indoor sports centre to move your body without having to face the freeze. And there's nothing better than entering the brisk night air after you've got your sweat on, and going home to a warm bowl of soup and a hot shower. Prepare for Winter now - say no to hibernation.

Daily Tip #12 - Make it Work Out For YOU

I used to think exercise sucked. I had no idea why anyone would pay good money to run on the spot, in some room full of people doing the same thing, staring up at an episode of Deal or No Deal. It's true, treadmill running is not my favourite thing.

BUT my friends, no baby should be thrown out with no bathwater. In order to incorporate it into your daily life, you need to do experiment to find out an exercise that works for YOU. My flatmate loves the social element of team sports and plays netball twice a week, and couples this with a couple of hot yoga sessions. Another friend rides her bike to uni and back - making her exercise functional as well as enjoyable. I do yoga, pilates or strength classes once or twice a week at this amazing studio called Black Dove, walk to work and uni, and go for night runs a few nights a week. And (I can't believe I'm putting this online), when I get home, I go into my room, put on some R&B or HipHop and do a bit of white girl krumping. This, combined with a few sets of push ups in between, feels like a party and not like exercise at all. I whip my hair back and forth.

You too can make an exercise party. Beyonce shows you how in this helpful instructional video. The dance where you wave the American flag at the end may not be of interest for those in Australia, and if I were her I would have worn a more supportive bra. But you get the idea.

HAVE A GREAT WEEKEND!! And Happy Eurovision, for those so inclined!

Daily Tip #11 - Duck and Run

Despite our best intentions, sometimes life just gets in the way. And it's glorious. Yesterday, I had a group assessment at Uni. Afterwards, one of our group members suggested we go out for a celebratory dinner together. She knew a Chinese restaurant that served affordable yet excellent Peking Duck. Having never had Peking Duck before, I agreed. That, and the other dishes we ordered, weren't exactly health food. BUT, when life throws you a situation like this, you can minimise the impact by eating smart. Choose steamed over fried. Go easy on the rice. Order a side of veges, and sip on a green tea as you eat (it slows you down, aids digestion, and it makes one glass of wine stretch out for the entire dinner!). Eat less, eat smart, enjoy your duck, and go for a big run the next day.

PS It was delicious!

Daily Tip #10 - You Make Me Wanna Soup

So you've probably noticed that my daily tips aren't exactly daily. For example, I've been away for a week getting my wisdom teeth extracted. The pain wasn't so bad - I had a good stash of some pretty strong drugs. The worst thing about it was only being able to eat soft food. No seeds, grains, raw veges... just ice cream, yoghurt, baby food...eventually some pasta (which, with all the sitting/lying around I was doing felt way too heavy). It made me realise how important good food is for my general wellbeing! Thank God for soup.

I have recently discovered the wonders of soups. I would highly recommend getting a stick blender - it makes life a whole lot easier.

Soups are really easy. Start with the holy trinity (chopped celery, onion and carrot). I like to include a lot of garlic too. Fry off in a lightly oiled saucepan until they start to soften. Then, include whatever vegetables you like. My favourites recently has been my friend Kate's broccoli soup (so add 1 floret broccoli and 2 florets cauli - trust me it's delish) and my friend Kylie's roast tomato soup (add about 10 roasted tomatoes). Roasting vegetables before you put them in soups can give them that great caramel flavour. Include potato or sweet potato if you want your soup to be thick and creamy (but remember this is energy dense so it's probably not good to have lots of potatoes before bed). Cook off your veges in the pan until they soften (if they're not already roasted), add a litre of stock (and tinned tomato if you want an extra tomato flavour) and bring to the boil. Let it simmer for about 30-40 mins. Take it off the heat and let it cool for 10 mins or so, then use your stick blender and blend it right there in the saucepan. Season with cracked pepper and sea salt and stir in some light cream if you wish. If you're feeling fancy, serve and garnish with a light circular drizzle of the cream and a leaf or two of continental parsley. Ooh aren't we all posh!

So this is dinner. Not the entree, like our restaurant culture would have us believe. If you're having it for lunch, have a small bread roll (wholemeal or grain) with it. But for dinner, right before you're about lie down for an extended period of time, this is plenty. Having smaller dinners is so important, not just to lose weight but it makes so much sense physiologically. You'll come across having to retrain your brain counter to society norms and values - it's quite an eye-opening journey!

PS Soup freezes really well, so have it for a couple of meals then freeze (so you don't get sick of it), and one night when you just couldn't be bothered making anything, it will be shining in the freezer like a beacon of salvation!