The Peril of #Plateau

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I’m stuck.  Again. I’ve been up and down the same three pounds for 10 weeks. I made it to 200 pounds, hit my 70-pound loss marker (a very big deal for me), squeezed out another pound, drifted back over 200 pounds, then back down, back up again, sticky for a week, then down again, dancing around and about the same three frustrating pounds.  And it’s gone on for… weeks.

I decided I might try and go back to the way I was eating this time last year, when I was comfortably losing between one and two pounds a week. I hadn’t revisited my food diary for this far back before. So what did I expect to find?

To be frank, I thought I’d be reminded that I was eating a bit less back then than I am today; I thought I’d be forced to face an uncomfortable truth. I expected to be jogged into some kind of ‘fair enough, I get it’ response; I thought I’d be forced to admit that as time has gone on, I’d let things slide a bit.

But I hadn’t.  Back then, so it seems, I was if anything eating more – and a little more indulgently –  than I am today.

I was still making my breakfast Bircher muesli with sweetened yoghurt (horrors!). I had a couple of favourite pre-made salads and even one or two less processed ready-meals (I hadn’t yet got properly to grips with a change in my cooking habits). I was snacking on cashew nuts and rice crackers, toasting soy and linseed bread. I was tucking into mixed Chinese starters and crispy duck pancakes. I was treating myself to cheeses and pates on a regular basis. I was getting away with all of this, and still losing a comfy pound or more every single week.

So I already eat less. I eat better too; more ingredients, fewer processed items, almost no bread, rice, pasta or potato, no added sugar.  But somewhere in there, if I’m to chip away at the remaining 30 pounds or so, adjustments must be made.

When you think about it, it makes sense. I’m hauling around the equivalent of two well-packed medium-sized holiday suitcases LESS than I was this time last year.  Logically, it’s taking me less energy to simply… exist; and when it comes to any level of physical activity, I’m expending less energy there too.

When I think back to last year, a simple 40/50-minute stroll was quite an exertion, resulting in me returning home with rather more than a gentle glow about me.  I would need to go out on any kind of walk in exercise clothes, and with time for a shower once I got home. My heart-rate from such a walk would be high, my sweat-glands over-active, my muscles twitching from the efforts. Today, a walk is… just a walk; executed in any old clothes, at any old time of the day, and without the need to carry a pocket full of kitchen towel for brow-mopping purposes. The first time I realised I needed to put a jacket ON to go on a walk (rather than strip down to a sleeveless vest, even on the chilliest day), was a joy.

So… two things:

  1. I burn less energy simply existing, so I do need to consume a little less fuel
  2. Without going all gym-bunny (never gonna happen) I need to up the ante a little in the exercise stakes. Walking still, but faster; maybe try that ‘Couch to 5k’ App I’ve been threatening to deploy.

Nothing stays the same. You have to adapt, modify, re-calibrate. Whilst, like last time, it’s been frustrating, getting plateaued, I’m also pleased, as it’s telling me positive things about the impact my lifestyle changes have had on my health and fitness over the last year and more – and that’s all good.

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Dietary Heresy – or New Wisdom? #functionalmedicine #sugar #fat #carbs #cholesterol

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A quickie post today: I thought I’d share a few of the websites and influences that I’ve found helpful in shaping my attitude to food and health in recent months.  One or two of the understandings I’ve arrived at, having read some of the material available on the internet and in books, are beginning to catch a wave – it seems they’re not such crazy notions after all.

Sugar – what people generally call either free sugar or simply added sugar (ie, not the sugar found naturally in whole fruits, for example) – is an unhealthy and unnecessary dietary additive and the root cause of the so-called Obesity Epidemic. It may be tasty, but it’s addictive, it brings long-term harm and lifelong weight challenges, and we don’t need it.

Simple Carbohydrates – I’m thinking pasta, white rice, bread – should not be the foundation stones of the average meal. They convert to sugars far too quickly and mess with the body’s insulin regulating mechanisms. Particularly if you’re overweight and want to lose excess pounds, or you have type two diabetes, or are pre-diabetic, ditch those simple carbohydrates.

Fat – is not the enemy. In many, many forms, fat is more friend than foe, and should be an essential component within a healthy diet. The food industry has got rich persuading us that low fat products, processed and stuffed with additives and sugar, are healthy. This is more than misleading.  Dairy fats have much to commend them, and so-called healthy fats in nuts, oily fish, olive oil and avocados, for example, are an absolute must.

Cholesterol – which Big Pharma has gone into overdrive to persuade us is killing us – is natural and normal and for the vast majority of us, does not need to be controlled by drugs.  Statins are a con being perpetrated against vast populations of healthy people, for profit.

Great reference sources and health heroes

Action on Sugar http://www.actiononsugar.org  is a group of specialists concerned with sugar and its effects on health. It is working to reach a consensus with the food industry and Government over the harmful effects of a high sugar diet, and bring about a reduction in the amount of sugar in processed foods.  Spearheading Action on Sugar is one of my dietary heroes, Cardiologist, Dr Aseem Malhotra http://doctoraseem.com.

Diet Doctor https://www.dietdoctor.com seeks to promote natural health. Focused on LCHF (Low Carb High/Healthy Fat) approach, the website is an enormous practical and inspirational resource, particularly for those battling weight issues and diabetes. It promotes what began as a revolutionary approach a few years ago (carbohydrate reduction, the happy consumption of fats), but which is gaining considerable credibility in the medical community and beyond.

Dr Mark Hyman http://drhyman.com is a practicing physician, prolific author and advocate of the power of Functional Medicine. It seeks to identify and address the root causes of disease, and views the body as one integrated system, not a collection of independent organs divided up by medical specialties. It treats the whole system, not just the symptoms. Dr Hyman has written extensively on issues around fat and sugar.

Dr Malcom Kendrick https://drmalcolmkendrick.org Practicing GP and author of ‘The Great Cholesterol Con’, Dr Malcolm Kendrick throws light on the lies, damned lies and statistics that surround the demonization of cholesterol, the pushing of statins to almost anyone over the age of 50, and the ways we are made to fear eating just about any foodstuff you can contemplate. Great blog and real insights into how statistics can misdirect, and the difference between correlation and causation.

Insightful videos, podcasts and films

The Big Fat Fix

http://www.thebigfatfix.com

Addresses the issue of how recommended but misguided dietary advice over the last 50 years has spawned the obesity and diabetes epidemics.  It looks at the role of healthy eating – based around what’s become known as the Mediterranean Diet – in treating and preventing these and other diseases.

That Sugar Film

http://thatsugarfilm.com

In this revealing film, Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as ‘healthy’. The results are shocking.

The Truth about Sugar (BBC Documentary)

https://www.youtube.com/watch?v=K4LzSH9qU_Q

Even-handed documentary on how much sugar there is coursing through our everyday foods.

Dr Mark Hyman on Eating Fat to Get Healthy – with Lewis Howes

https://www.youtube.com/watch?v=xgWBKJsJtk0

An interview podcast, Dr Mark Hyman talks passionately about why eating fat is the key to weight loss.

That’s by no means an exhaustive list, and remember, I’m hardly the expert. But I personally have found each one of these websites (and their wealth of resources and links), health heroes and videos an excellent source of information and insight.  They have shaped my new eating and lifestyle habits, helped me towards a weight-loss of over 70 pounds in the last 13 months, and helped me to become healthier, happier and more energetic than I’ve been in almost two decades.

The BLECH Factor #fat #fryup

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Or… when fatty food doesn’t feel like it used to

I don’t eat out these days as often as I used to, which was at least once a week in the good old days of indulgence. I haven’t ordered a takeaway (also at least a weekly occurrence) or been to a fast food outlet (ditto) for over a year either.

When I do go, my strategy for restaurants nowadays is to take a look at their menu online beforehand and decide ahead of time, what is the best (ie, healthiest) choice to make. That way, when I sit down to eat, I don’t taunt my taste-buds. I know what I want, so I don’t tempt myself the way I used to do, into picking the dish, or dishes, which most excited my imagination. I’m not saying that wholefood salad and grilled salmon doesn’t excite my taste-buds, but… but… when hungry, and faced with acres of scrummy-yumscious descriptions designed to make you drool, it’s highly likely I would choose something altogether more… decadent.

However… on Friday evening, I had failed to prepare.  And by the time my friend and I got to the restaurant, I was also more than peckish.  And very susceptible to those drooliscious descriptives.

It was a seafood restaurant, so the potential for disaster wasn’t enormous.  It wasn’t a total tumbling off-the-wagon either, and certainly not a culinary crisis of the kind I’ve been so familiar with in the past. It was a short-lived, giddy overbalancing; but one from which I’ve learned an interesting lesson.

I began my meal with one single oyster. How about that for self-control, even when it wasn’t needed?  I just wanted the aroma of the sea, and a solitary slippy little creature dressed with a squish of lemon did the job. Happy days.

But then the proper starter.  And… oh… when you haven’t had a Chinese meal in over a year, and your seafood restaurant menu tantalises you with their version of Salt and Pepper Squid… Just the once, I thought.  Just the once, wouldn’t it be lovely?

Well, it was ok – not lovely – but ok.

Actually, it was greasy. It was properly yukky yuk-yuk greasy. 

If I’m honest it was just like Salt and Pepper Squid always is. But to me, whose palette rarely experiences deep fried anything these days, it was swimming in the stuff.  Ikky and claggy, it clung to my mouth.  It wouldn’t wash away – a glass of cold water served to set the grease, rather like when you leave a frying pan full of fat to go eat your breakfast and when you come back, it’s all congealed. It wasn’t pleasant.

But I pressed on.

Next came the main course. I know… I should have chosen a nice piece of poached white fish, grilled salmon maybe. But I was choosing with my taste-buds. I picked mussels, poached in cream, white wine and garlic. You see what I mean? This wasn’t a total crisis.  Mussels is not a bad choice, as such.  But I’ll admit, the creamy poaching liquor was less than prudent.  Oh, and I mustn’t forget the tiny tin bucket of French fries.  I probably ate about half of these microscopic and not in any way delicious little sticks of fry-up.  I eat almost no potato these days, so I was going carefully – at least I thought I was. But I can’t remember the last time I ate chips in any form – and their greasy coating settled all too quickly, like a second skin on the layer of greasy batter residue already lining my mouth.

To be fair, the mussels were delicious and I slurped about half the creamy, white winey jus.  I slurped until I began to feel it might be wise to stop.  My stomach, you see, had already begun to protest the slippery onslaught of batter, chip fat and lastly, that admittedly tasty slew of unctuous yummyliscious cream.

You can see I’m torn by this experience, can’t you? Good in parts, bad in parts. But with a claggy, fatty yuk yuk payload.

I had a great night out – I enjoyed it, I really did. The ambience, the company, the laugh we had, all perfect. But as I lay awake for almost the whole night, taking too many trips to the bathroom, feeling the silt swill around my stomach and occasionally wash high up my oesophagus (I haven’t had acid reflux in ages), I did indeed wonder, was it worth it?

I’m glad I had this experience though, as it’s shown me how far I’ve come since the days when I could happily put down platters of deep fried squid, fried pancake rolls, fried crispy seaweed, sweet and sour chicken fried in batter, fried rice and any amount of sweet, sticky sauces. It’s reminded me why I no longer buy and eat crisps (USA: potato chips) in epic volumes. It’s shown me how my sense of taste has adjusted, how I no longer crave the mouthfeel of those fattier, richer foods.

I do eat fat, just not deep-fry fat. I celebrate healthy fats like olive oil, oily fish, avocado and brazil nuts. I enjoy full fat yogurt, too much cheese, a little butter here and there. I love chicken skin and salmon skin (weird, I know). I leave the fat on meats likes steak or chops when I grill them and I relish the taste of it. I’m not against fat.

But I have left behind the deep-fry fatty mouthfeel sensations.

And yes, that would be yet another payoff of my new healthier lifestyle.

I’ve been D-Toxd! #healthy #retreat #juiced

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I was away last week – did you miss me? I went to Spain, to a beautiful healthy retreat up in the hills over the town of Calpe.  Check out D-Toxd here.

D-Toxd is a very level-headed Body|Mind|Life experience; not spiritual, but very contemplative, and very real; a well thought-out and balanced blend of juicing, healthy meals, walking, exercise classes, yoga, creativity time, motivational talks, mindset sessions and practical advice. Nobody corrals you into participation – you do only what you want to do.  I spent plenty of time reading by the pool, swimming and even catching up on sleep.  I’m not a big fan of yoga so I dropped out of a few sessions. I also… um… bypassed… the available colonic treatment, but I found time for a blissful Ayurvedic Massage.

Drinking my greens
Drinking my greens

Juiced!

Ah, the juicy detox experience. I’ve juiced intensively before, courtesy of a Jason Vale retreat in Turkey several years ago, so I knew what to expect of the detox element and I knew I wouldn’t be hungry.  Three days of juicing is a wonderful way to flush out – as it were – your internals. And it clears your head as much as it evacuates your intestines.  On day two I suffered an hour or so of caffeine withdrawal headache, which is quite normal apparently; but that was the worst of it. We were treated to a rainbow of juices, and always a choice between a sweeter/fruitier option and a less sweet version with the emphasis on the vegetables. Every vegetable imaginable, and plenty of fruit, found its way into five juices a day, along with ginger, milled flaxseed, bee pollen, fresh mint and more. My body rejoiced!

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A rainbow of nourishment

After three days of wonderful, vibrant juices, and three days of colourful and delicious vegetarian meals, the holiday rounded off with a celebratory fiesta meal and both the first meat, and the first (and only) alcohol of the week.  A grand time was enjoyed by all.

The Social Introvert (with the sensitive skin) goes Walkabout

An aside: I’m not generally shy, and I don’t lack confidence; I interact perfectly comfortably with friends and strangers alike. But I learned long ago that I’m some kind of introvert – I restore my energy by withdrawing, and being by myself. I only became aware more recently that there’s a name for people like me – we are social introverts. That means that whilst we’re cool with social situations and groups, we gain our energy from within ourselves. We love people – but we need solitude too.

Yours truly doing the early-morning no make-up no hairdryer wonky baseball cap selfie thing
Yours truly, doing the early-morning no make-up no hairdryer wonky baseball cap solo selfie thing

A week in the company of a group of like-minded people is very enjoyable on many levels, but it can be a little challenging for the social introvert. As the days pass, I seem to notice noise and chatter, more and more – it’s like the volume gets turned up in my head. Sooner or later when this happens, I have to listen to my protesting psyche and seek solitude.

And something else… The combination of 32-degree scorch, sun, sea-breeze, sweat and suntan oil on the mid-morning walks had been a little harsh on my English Rose complexion.  By midweek my face was puckered, sensitive and overheating.

So it was, for those two reasons, that for the last couple of days, I pulled out of the big walks and instead trundled off for a stroll (along the only path I could be certain I could follow there and back) at 07:30 in the morning, just as the sun began to peek over the hilltops.  This served both my tortured flesh and my solitude-seeking introvert.

Vineyards and olive groves in the early morning
Vineyards and olive groves in the early morning
My early morning walk, the retreat and pink-tinged mountains behind
The retreat at sunrise,  pink-tinged mountains behind
I've always wanted longer legs
I’ve always wanted longer legs

Those quiet early-morning strolls in the cool air, accompanied by nothing more than birdsong and the hum of waking insects, were blissful.

Refresh | Recharge | Refocus

I’d booked D-Toxd to coincide with the first anniversary of my not-so-new healthy lifestyle, and I envisaged it being of value in refocusing me and strengthening my resolve as I continued into my second weight-loss year.  It did the job magnificently.

It served to remind me why I had embarked on this path at the end of August 2015, and how far I’ve already come. It helped to jog me out of a few lazy habits which have crept in over recent weeks, and energise my attitude.  And (woo hoo!) the juices, salads and regular exercise nudged my system into releasing an additional four pounds – taking me over my next big milestone (70 pounds / 5 stone and 25% of my starting weight – gone).

All in all, it was exactly what I needed.

The D-Toxd Philosophy
The D-Toxd Manifesto

Gareth, Jeroen, Louise and the rest of the D-Toxd team go out of their way to deliver a multi-dimensional health and vitality retreat experience, with care and sensitivity.  Their philosophy is worth sharing – see the poster which adorns their wall.  They walk their talk, and D-Toxd has bucket-loads of integrity and passion as a result.  I could not recommend it any more highly.

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Just another sublime sunrise

One Year On… #weightloss #healthylifestyle #positivechange

At the Bloggers Bash June 2016 (photo credit: Suzie Speaks)
Getting there: At the Bloggers Bash June 2016 (photo credit: Suzie Speaks)

I began my new healthy lifestyle – falteringly – exactly a year ago, on Wednesday 26th August 2015. The day before, I’d had my first of eight sessions with my Vitality Healthy Lifestyle Coach, Pranita Salunke.
I say falteringly because I note, with a degree of embarrassment, that my first few days of so-called healthy eating weren’t oh, you know, actually all that… healthy. They included:

  • 50g bowls of sugar-loaded Honey Nut Shreddies for breakfast
  • Leftover spaghetti carbonara (white pasta, shop-bought carbonara sauce, leftover chicken pieces and a dollop of double cream)
  • A meal of crackers loaded with butter and seafood cocktail

Clearly I had a lot to learn about healthy eating, and many, many adjustments to make.

On my first day, I managed two 15-minute slow walks on my treadmill. The second day, I noted a 20-minute round-trip walk to the post box – a circuit which would take me half that time today, if I ever went on a walk which was quite that short (it is, literally, just to the end of the road and back).

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Same event, different body: One year earlier, Bloggers Bash summer 2015 (photo credit Geoff le Pard)
My lumbersome weight on that first day was 270 pounds, or 19 stone 4 lbs (that’s 122.4 kilos in new money). Yet despite the Honey Nut Shreddies and spaghetti carbonara, I must have done a few things right; I lost 6 pounds in my first week, and a further 8 pounds over the next 4 weeks, which was a big boost.

Think Positive

I see from the notes alongside my food diary (which I have kept in detail every day since then – it helps to keep me accountable to myself), that in those first few days, in addition to my coach, I drew support and positivity from a variety of sources:

  • The encouragement of several lovely friends
  • Positive feedback on my work from a couple of clients
  • Some time spent reflecting on the comfort and calm of my home and garden
  • My Pilates habit and the gains I’ve seen from embedding this in my life, and sticking with it even when I got very overweight
  • A personalised hypnotherapy/relaxation tape given to me a couple of years ago by a hypnotherapist, whose help I had sought with my menopausal/health anxieties
  • My twin nephews, so happy, positive – and very, very active
  • A few days on a writing retreat in France; restful, and abundant with good, healthy food.

Sweet enough: Kicking the Sugar Habit

I didn’t get on to the sugar-free thing until the middle of October 2015. I gradually stripped away the more obvious treats (biscuits, confectionary etc), but until mid-October I was still making my breakfast Bircher muesli with Rachel’s Coconut Yoghurt, which is very, very highly sweetened.  Pranita had visited my home and we’d done a helpful store-cupboard and fridge audit, which had made me think about why I was holding on to this last sweet-treat.  My rationale – that it was an organic yoghurt, and therefore healthy – was all wrong. Yoghurt of the right kind is indeed healthy, but sweetened yoghurt, bio/organic or not, is… dessert.

That was a huge turning-point for me, finally acknowledging and then laying my sugar compulsion to rest. Once I replaced the sweetened variety with natural Greek yoghurt – bio, full-fat and proud, since you ask – I didn’t even miss the sweet taste.  And the die was cast. Today, at a guesstimate, I would say I am 99% added sugar free.  The odd microgram creeps in here and there, usually when I don’t read a label carefully enough. That’s about as much of a success as I can claim – but I’m more than happy with it.

Giving up added sugar was… massive. It freed me from hunger pangs, insulin spikes and a mass of barely controllable temptations, requiring extremes of willpower which I struggled to muster. In the weeks and months since then, I have read voraciously about the sugar-free and LCHF (low carb healthy fat) approaches. Whilst I haven’t gone 100% for LCHF, I totally bought the sugar-free message and I’ve succeeded in abandoning not only added sugar in all its many guises, but processed ready meals (where the sweet stuff hides in quite astounding volumes) and big stomach-stretching bricks of simple carbohydrate – bread, pasta, white rice and potatoes. I’ve lowered my general carbohydrate intake very considerably – and I feel so much better for it.

Not only that, but it’s extraordinary and thrilling to me that the sweet stuff is now… too sickly sweet.  My taste-buds rebel when in the vicinity of anything remotely sugary. And unless you’ve been released from sugar addiction yourself, you’ve no idea how truly magnificent that feels!

Exercise is… Hard Work

Ah… exercise. I have tried hard to exercise more often, but even after a year, I still struggle with this. Simple walking, the odd bit of swimming and of course, my Pilates, form the lion share of my exercise habit – but even now, I have to push myself out of the door.

I’m told there should be a joyous shift towards actual enthusiasm for exercise at some point, but all I’m experiencing so far is an ebb-and-flow. Some days or weeks are better than others. I hired a Personal Trainer to come to my home for a few weeks, and that has propelled me into episodes (whole minutes at a time!) of laboured jogging, and some more constructive cardio and strength exercises. I swim, usually once a week, with a friend. I enjoy walking more than I ever have before, but it’s still a big heave-ho to get myself out of bed for a walk at 6:00am, and I don’t always manage.  I make that effort more frequently, I seek out opportunities to leave the car behind and walk instead, and I’m definitely more active than I was; but exercise is something I fear may never come easily or naturally to me.

I do it though, I do it – and it’s helping me become fitter.  My resting heart rate has dropped more than 10 BPM, as my stamina, flexibility and general energy level has improved. All these are great rewards in themselves, and they contribute to a significantly diminished experience of health anxiety, which was quite the thing for me through my menopause years.

Half-Cooked

A year down the line, and the weight-loss component of my new healthier lifestyle is a little over half done. I’ve lost 65.5 pounds (that’s over four and a half stone, or 29.7 kilos). I wanted to be under 200 pounds by now, and currently at 204.5 pounds I’m not quite there (until the last few days, I’ve been frustratingly plateaued for nearly two months – like my body was trying to sabotage my ‘anniversary’); but I’m not far off. I last saw this weight in 2002, but only briefly, and before that, it would have been around the early 1990’s.

I’ve dropped 5 dress sizes, a shoe size, 3 ring sizes and 2 bra back sizes (but not even one cup size – hurrah!) and lost at least one chin. And there have been many other payoffs so far too (see past posts here and here) – with many more to come, I’m certain of it.

Indulgence – Just Modified

Don’t run away with the idea that I’m living some sort of parched, fat-free existence, devoid of culinary interest. I enjoy all sorts of indulgences.  I still eat butter (although without bread/toast in my diet, a packet of the stuff lasts me weeks and weeks); I still eat cheese almost daily (limiting quantity – mostly – to a few slivers). I choose full-fat over low/fat-free options, which I’ve always done, but it’s interesting to note that opinion is swinging towards this as the healthier choice these days; I eat plenty of eggs (another healthy foodstuff, long demonised). I try new recipes regularly and have added several healthier, more nutritious meals to my repertoire in recent months.

I still snack on savouries every now and again, but having lost my taste for crisps (USA: potato chips) I’ve found one or two alternatives which don’t press my guilt-button.  The beauty of these is that they’re not addictive in the way that old style crisps are.  I make my own toasted and seasoned seeds, crispy seasoned kale and small bowls of lightly salted air-popped corn.

I still enjoy the odd dessert-like treat too. I’ve made added-sugar-free banana and almond cake; I even (very) occasionally make an unbelievably indulgent ‘ice cream’ from frozen banana, organic (no-added-sugar) peanut butter and Greek yoghurt.  There may be substantially more vegetables and a broader spectrum of nutrients in my diet than ever before, but my taste-buds have not been utterly deprived of naughties.

Onward and Downward

So to the year ahead. I have another 30-50 pounds to go. I’m deliberately vague about this, as I shall see how I feel about it as I progress. But the big change for me – re-educating my taste-buds and my insides to welcome healthy food and reject sugar and processed junk – is something I now dare to feel confident I have nailed. I’ve dieted before, but I’ve never felt this lifestyle victory until now.

I’ve been so very grateful for all the support and encouragement I’ve received through my blog.  It’s clear that my experiences have inspired others to keep going with their own healthy changes, and that thrills me. I cannot imagine anything more positive (apart from the fact that I’m improving the quality, and perhaps even length, of my own life) than to inspire others to do the same for themselves.

So the journey continues. Stay with me, if you will – and I hope you do.  It won’t be dramatic, but it will continue to be frank and honest – a true account of a very ordinary battle to re-establish good habits, achieve a healthy weight and – hopefully – set myself up for a longer, healthier and more active middle- and old-age.

 *  *  *

I love hearing from people who follow my blog, and respond to every comment.  If you have any questions on how I’ve gone about my first ‘healthier’ year, please post them through the comments and I’ll do my best to answer.

Coming next: My Top Ten experience-based tips for sustainable and healthy weight-loss. 

The Big Fat Fix

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I’m going to use this week’s post to promote a crowdfunded film I’ve just watched.  It’s called The Big Fat Fix, and you can stream or download it here.

The Big Fat Fix is an independent co-production between former international athlete Donal O’Neill – the Producer of Cereal Killers (2013) and Run on Fat (2015) – and UK Cardiologist Dr Aseem Malhotra, who is one of my lifestyle-as-medicine heroes.

The film addresses the issue of how recommended but misguided dietary advice over the last 50 years has spawned the obesity and diabetes epidemics.  It looks at the role of healthy eating – based around what’s become known as the Mediterranean Diet – in treating and preventing these and other diseases. And it examines the way we can and should exercise for optimal health.

At around 1 hour and 20 minutes it’s a long-ish film, and it begins at a leisurely pace. But stick with it, as you’ll find a wealth of advice which dramatically contradicts traditional dietary recommendations – advice which is gathering momentum and credibility at an exciting pace these days. It addresses issues around obesity, diabetes, stress and heart disease.

I commend this film to you.  That is all. The end.

A Bumpy Ride #weightloss

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I’ve made it to my latest mini-milestone – I finally got to 60 pounds’ weight loss.  But that last four pounds has been very slow to shift. And tough too; a real bumpy ride.

I got to my last mini-milestone (56 pounds/four stone loss) on 1st May.  Thrilled, I re-set my Fitbit goal to the next marker, just four pounds further down the scales, and that enticing round number – 60 pounds. I figured it would take me maybe three weeks, four at the outside, to crush those little babies.

2016-06-17 06.58.08But I’ve been thrown about since then – up a bit, down a bit; tantalisingly close one minute (ten whole days ago!) and then, like a wartime bouncing bomb, soaring back up the scales, out of reach and frustrated beyond all reason. You can see, can’t you?

But yesterday I had reason to break all my usual habits. I had to go into Central London very early to attend a client event. I missed my morning walk.  I missed my usual breakfast. Instead I teetered (high heels, friends) into a branch of Pure in Moorgate and treated myself to a tub of scrambled egg and mushrooms, accompanied by an astoundingly good smoothie made from kale, spinach, avocado, orange, apple and mint. Lunch was laid on – but fifteen platters of sandwiches, rolls and wraps offered scant choice for little low-carb me, so I necked an obscene amount of black coffee instead and breathed through the hunger.  It subsided soon enough. When I got home, I made a giant fresh salad, topped with prawns and chorizo sautéed in coconut oil and garlic.  Happy days.   All this, it seems, was just enough to make that last stubborn pound surrender, and this morning… my scales gave me the best news.

Seven weeks it’s taken. SEVEN. Gah!

Oh, I know. I’ll probably have bounced right back up again after today. But I’m going to bask in my latest success for a few hours longer. I’ve already recalibrated my Fitbit app to the next mini-milestone, just six pounds away (the 30 kilo weight-loss mark, for those of you who work in new money).

I wrote about mini-milestones a while back, and they continue to inspire my progress.  Most of them are between five and ten pounds apart, which means that with a following wind, I get to celebrate (in a non-food kind of a way) every few weeks. When you have a BIG weight-loss goal, in three figures, (mine is somewhere between 100-130 pounds, depending on how I feel when I get a little closer), those mini-milestones are precious indeed.