Challenge Tip #7 - Doin' Lapse

Exam time. That twice a year onset of cabin fever, delirium, stress and constant grazing (sounds like that KD Lang song!). So, although I think I performed well academically, I had a lapse with my eating habits. Allow me to explain.

With behaviour change (usually used in terms of addictive behaviour/substance use, but can just as easily apply here), there will be times when we have a little slip up. This is called a lapse. As long as it's only rarely, and is followed by returning to your good behaviour, this is ok.

A relapse, meaning "who falls again", is when you return to previous bad habits. This is often why some of us fail to get our weight-loss plans off the ground.

So, during the study week, I kept getting up out of my chair to make a billion cups of tea, usually with some kind of snack. I was eating as a distraction technique. It's really important that you're aware of bad habits sneaking back in. Before you eat, stop and ask yourself "Am I really hungry?". If not, get back to what you were doing, or find another distraction. I am now back on track, and I just went for a lovely big run and soaked up some sun. And I feel amazing again.

Don't let your lapse become a relapse. Keep up the good work!

Challenge Tip #6 - That's no how you make porridge

For some weird reason, throughout childhood, adolescence and my adult life, I seemed to have missed the porridge train. I think I tried the 'delicious' combination of oats and water when I was a child and thought "this is shit, I want nothing to do with this poor man's food". Fast forward to Winter 2011, which feels colder than previous years (?), and my flatmate taught me how to make this gorgeous winter warmer the gourmet way. The good thing is it fills you up for ages, it's wholegrain, low fat and a great way to get a serve of fruit in.

Apple, date and cinnamon porridge (serves 2)

Put in a microwave safe jug/bowl:
- 1 cup rolled oats
- 1 chopped apple
- 1 handful chopped dates
- a good shake of cinnamon
- 1 generous splash of apple juice
- 1 generous splash of milk
Stir. Add water until the liquid is covering the mixture by about an inch.
Microwave for about 3 mins (keep checking and stirring) until soft and goopy

This is one of those wonderful "chuck in whatever's in your fridge" type recipes. Substitute the apples for pears, the dates for sultanas, the apple juice for orange (or just use water and milk) - this recipe is just a guide. Make it how YOU want. Aye, it's delicious.

Challenge Tip #5 - Hips Don't Lie!

Hey everyone! Well, week 1 of the challenge is over, and we're into the brave new world of week 2. How are you finding it? Have you noticed when your struggling times are, and when you're doing well?

I seem to be on struggle street when I visit my parents place. I seem to regress back to adolescence where I would try to alleviate my boredom by hanging out at the fridge. It's funny how different environments can change your behaviour, and it's easy for this to slip by unnoticed! I now know that if I go to stay at mum and dad's, I need to keep an eye on this.

So, how are you measuring your progress towards your goal? Is it something quantitative, like the scales or a tape measure, or qualitative like feeling healthier? Regardless, try to measure it somehow every week. A tape measure is better because you can stay a similar weight but convert your fat to muscle which tightens it all up. But you'll be able to feel this in your clothes anyway.

Measuring steps in the right direction is a great positive reinforcer for the fabulous work you're doing (and, a little flag if you're not doing enough!). Remember, if it's weight you're trying to lose, this will fluctuate, so minimise this by weighing yourself first thing in the morning without clothes. And, unlike Australia's Biggest Loser when they all lose a billion kilos every week, we're going for a lifestyle change so weight loss will be slow-ish (which is preferable - nobody wants those mountains of floppy skin!). So applaud any loss, because every bit counts. Last week I lost a little under a kilo. Bring on week 2.

Challenge Tip #4 - The Great Brekkie Blowout..

I used to be, and still am to an extent, completely freako about breakfasts. Like, if I felt like eggs benedict, I would trawl the blogs to find out where in my city (or wherever I was) did the best, and would drive across town if necessary for that perfect hollandaise. Unfortunately, if you're trying to lose weight (or just be more healthy), a big, greasy breakfast on the weekend can so quickly undo some of the excellent work you've done through the week.

But - all is not lost! There are plenty of ways to have delicious breakfasts without the blowout.

For example - poach an egg in water and white vinegar (see my protein post for further instructions), and pop it on a piece of toasted sourdough with avocado and a slice of ham, and you're on the train to Yumtown.

Make Saturday morning look like this:
(my brek last Sat!)

...and not this.

Cafes will have healthier options too. We are our choices.

Happy weekend! :)