I attended an industry awards event this week with a client. For a large-scale ‘rubber chicken’ lunch (500+ seated) the food was unusually good. We began with a delicious sweetcorn soup accompanied by a delicate and tasty crouton dressed with sour cream mousse, chives and a sprinkle of popcorn flavoured with lime (very imaginative). That was followed by succulent suckling pig with all the trimmings, including a piece of very nearly crispy crackling (quite the achievement for a large-scale service).
Dessert was offered – another pretty plate of some kind of mousse and sorbet mix, with shortbread. I don’t know what it was precisely, because I didn’t eat it. When coffee arrived, it came with a bowl of unctuous looking chocolate truffles, which I duly passed around the table. There were puzzled glances as I not only refused dessert, but passed the truffles around without dipping into the bowl. When I explained, I don’t eat added sugar, which rather excludes me from mousses, shortbreads and anything coated in chocolate, jaws dropped in amazement and breaths exhaled in uncomprehending awe.
That’s the kind of response to which I’ve become accustomed over my added-sugar-free months.
It didn’t happen over this particular lunch (probably because my dining companions were clients and their business associates, several of whom I was meeting for the first time), but in addition to stunned silences and sharp intakes of breath, what usually follows is TheTemptation Game.
It’s that moment when the sugar-eater needs you to join them. They need you to succumb; they need you to be powerless to resist temptation. Because that’s the whole point of sugar – isn’t it?
Typical Temptation Game responses to my too-restrained (in their opinion) added-sugar-free status include:
“Just this once won’t hurt.”
“Oh, go on, just the one – treat yourself!”
“It’s only got a little bitof sugar in it”
“It’s not sugar, it’s honey/agave – that doesn’t count!” (Yes. It does.)
If anyone used those sorts of phrases to encourage a drug addict to score, or an alcoholic to hit the bottle, we’d be horrified. But sugar is the acceptable face of addiction – and that makes it okay to push it.
I know, not everyone regards sugar as physically addictive, but just try and give it up yourself before you take issue with me.
One day I might (but only might) let a very, very little of the sweet stuff back into my diet, slowly and very, very carefully. But for now, with at least 30 more excess pounds to deal with, and a compelling desire to do whatever I can to limit my risk of type two diabetes, I’m quite happy with my uncompromising approach to desserts, confectionary, cookies, cakes and other sweet-treats.
And whilst I don’t at all mind the looks of uncomprehending awe, I’d be happier if I didn’t have to keep on justifying myself and politely rebuffing the tempters and temptresses, when a platter of what other people think I should be incapable of resisting, lands in front of me.
There you go. Grumpy Old Added-Sugar-Free Woman signing out for the weekend.
Following on from my one-year post, here are my personal tips on achieving sustainable and healthy weight-loss. I stress personal, because I’m not a nutritionist or a medical professional, so I’m not qualified in any way to offer advice. These are simply some things that have worked for me over the last year.
I’ve already written about a few of these, and I’ll be covering the rest in more detail in due course. But for now, in no particular order, these things made the greatest difference to me, and contributed to my success-to-date, over the past year:
(1) Build your support network
A coach, a nutritionist, your GP, a slimming club, a friend on the same journey, an on-line community, supportive friends and family. Doing this alone is tougher, so develop your network of supporters, who will guide, encourage and motivate you. People who care about you will want to help and encourage you. They’ll want to see you succeed.
(2) Keep a food diary
A full-disclosure, honest account of everything you eat; not to show anyone, but to acknowledge to yourself what you’re doing. Raising your own awareness of your consumption does, weirdly, help you to avoid the ‘bad stuff’ – even though it’s only you that sees your diary. You can’t kid yourself that you’re staying on-message when your food diary says you munched through a whole bag of tortilla chips for the third night in a row.
(3) Weigh yourself daily
Going from weekly to daily weigh-ins was a big breakthrough for me. You become aware of how your body behaves – and misbehaves. Days when you think you should have lost, you gain; and days when you’ve scoffed like a pig, you lose. But however those scales confound you, you only have 24 hours to go until the next weigh-in – that’s not a lot of time to go off-the-rails, definitely salvageable. Take your 7 daily weigh-ins and divide by 7, for a weekly average. If you’re generally staying on-track, even if the daily chart looks like a roller-coaster, your weekly average figures should be heading steadily and encouragingly downward.
(4) Give up sweet stuff
I’ve said a lot before about giving up added sugar – check out the post and the links. It’s made a huge difference to me, in so many ways. I’m not just talking about sweets and cakes either; I’d urge you to become more aware of how much sugar (in all its guises) is hidden in the everyday products you consume. I guarantee you’ll find it where you don’t expect it, and you’ll be surprised – shocked – at how much you get through without realising. If you’re diabetic or pre-diabetic, this is a particularly vital step.
(5) Minimise simple/white carbs
I haven’t gone totally low carb, but I have dramatically reduced, to almost zero, my intake of bread, pasta, white rice and potatoes. I thought it would result in extremes of hunger, but it doesn’t – really doesn’t! You lose the insulin/glucose ‘spikes’ which kick-off the hunger pangs. Your body rebalances, and your gut is grateful. I waved a not-so-fond farewell to bloating, heartburn and acid reflux too, when I ditched these lumpen ingredients.
(6) portion control
Whatever you think you should be eating, reduce it. Portion sizes have exploded in recent years and we’re all far too accustomed to accepting huge plates, stacked high, and ploughing our way through obscene quantities. The easiest way to lose weight is to eat less. If smaller amounts of food look meagre, serve yourself on a smaller plate, or a bowl. Serve half of what you believe you want, and return to the pot only if you are genuinely still hungry when you’ve finished your smaller portion.
(7) Plan an exercise schedule
Time does not automatically free itself. In ‘I’ll do it tomorrow’ world, tomorrow never comes. If you struggle to commit to exercise, as I do, you’ll appreciate the structure of a schedule. I recently came across a neat idea – the ‘3, 2, 1’ approach. You pick three types of exercise; one you do three times a week (for me, that’s a good long or fast walk, for cardio, general wellbeing and the pleasure of fresh air); one you do twice a week (for me, a serious Pilates session for core strength and posture), and one you do once a week (for me, swimming with a friend, cardio again, also sociable). The idea is to inject some variety, to exercise your whole body, and keep you engaged with the whole idea of exercise. I’m far from perfect when it comes to exercising regularly, but I take the view that whatever you do, it’s better than doing nothing. We don’t have to all be gym-bunnies and marathon runners, do we?
(8) stop EATing YOUR EMOTIONS
One of the first things my Vitality Healthy Lifestyle Coach helped me with, was learning to reward myself – and conversely, comfort myself – with things that don’t involve food. I used to eat for comfort, and eat for reward, neither of which was helpful. Find things you appreciate – a massage perhaps, fresh flowers for your home, scented candles, an hour browsing a magazine, a film or DVD, music, a cosy curl-up in an armchair with a good book, a chat on the phone with a friend – just a few which work for me.
(9) Acknowledge your achievements
I’ve blogged about mini-milestones before. When you’re on a long weight-loss journey, it’s important to acknowledge your progress towards the bigger goal. Seeing yourself tick these milestones off, one by one, is very motivating. Learn to appreciate the benefits you’re experiencing beyond pounds/kilos too. Compliments from friends, the pleasure of buying clothes a size smaller, how your more slender body feels and moves – all these things and more can gift you energy and positivity for the next phase.
(10) POSITIVE VISUALISATION
It’s a powerful motivator, when you can visualise yourself as the more slender, more active, more energetic, more toned, healthier person you seek to become. I couldn’t do it at first – it seemed so far away and… impossible. But as the pounds began to fall away, and I began to imagine I might actually stay with my new healthy lifestyle, not fall off the wagon for good and all, it began to be easier to see myself as the person I wanted to become.
When you visualise, make it very real. Imagine not just what you look like. Focus on what you feel like, what you’re doing, how you’re moving, what you’re wearing, what you’re eating, where you are, what work you’re doing, who you’re with, and how happy you are. Make a home movie in your head and let the picture become very vivid and colourful, full of energy and vitality. If you’re a writer – write it! Write the story of your future self. It’s a bit of a psychological exercise, and it doesn’t come naturally for most of us, but it is worth doing. I wrote my visualisation and it sounded crazy, months ago. Not so crazy now though.
Like I said, I’m not qualified, and I’m not an expert. These approaches have become part of my healthy/weight-loss strategy, along with great bucket-loads of patience. Weight that’s taken two decades to arrive, doesn’t depart in a few weeks. But it does let go eventually – so don’t lose faith in yourself.
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).
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.
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
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.
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.
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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.
I’m a rubbish blogger. A properly rubbish blogger.
I mean, what was I thinking of, going to the 2016 Bloggers Bashyesterday in London, and not even once, not one single time, getting out my phone and snapping a photo or two of the assembled gathering. Other bloggers – the proper bloggers, the real ones, the ones with their readership’s interests and thirst for information on this unique event in the blogging calendar at heart – other bloggers managed it, but not me. What in the world was I thinking of, showing up to a Bloggers Bash and not taking any photos?
Face it, Jools, you’re not a real blogger at all, are you? You’re a fraud.
In my defence, I’m a fraud with just two hands. And on a sticky day, moisture clinging to the warm air, those hands of mine were preoccupied in the critical task of keeping my core temperature under control.
Ha! I bet you thought you were over all that menopausal flushy business, didn’t you?
I thought, with dropping almost 60 pounds in the last 9 months, that rushes of steaming hot blood to the head would be history. Not so much, so it seems. So… one hand gripping my life-saving pound-shop battery-operated fan, and the other hand clutching a glass filled to the brim with crushed ice and a drop or two of neat… water… and that was it. No spare hand for that phone. And being an oldie, I haven’t quite grasped the techniques required to both hold a phone and take a picture simultaneously with one hand only – I’d have needed both hands anyway. And abandoning both cool-aids at once, I simply could not do.
Until, that is, I was pointed in the direction of Geoff Le Pard’s spectacular sugar-free Banana and Almond cakes.
Yes, cake. Sugar free.
Oh my goodness, they were tasty! Having gone added-sugar-free several months ago, my taste-buds have acclimatised to less ‘sweet’ in everything, but to taste a snack that has every characteristic of a real, actual… cake… but has absolutely no sugar, is, quite frankly, a moment of bliss. I confess, I dropped the fan in my bag, abandoned my crushed ice, and fell upon said delicacies. [With Geoff’s permission, I will shortly – as soon as he provides it – reproduce the recipe here for all interested parties. Trust me, it’s a good one.]
Calm down, Jools, enough with the cake. What about the bloggy part of all this, Jools. What about the actual Bash itself?
You know what, it was great. It was an absolute joy to take a small corner of the blogosphere and make it ‘real life’. A room full of people who normally communicate from behind their PC screens, but managed to get on trains, boats and even planes, to show up in London for the day, turned out to be a room full of friendships waiting to happen. Yes, bloggers do actually talk, and listen, and laugh, and share face-to-face like real people. We do!
There was the joy of putting new faces to names and URL’s, and the pleasure of reconnecting with bloggers who’d come to the inaugural event last year [ahem…]. There was recognition (Awards!) for some really great bloggers, and a provocative presentation from Luca Sartoni (Growthketeer at Automattic/Wordpress). There was access to alcohol, food, cake, chocolate and for some reason I didn’t fully appreciate, a mountain of Maltesers (one of my favourite impossible-to-stop-munching sweet-treats until I gave up on chocolate). There was above all a joyous sense, simultaneously, of diversity and commonality – all sorts of bloggers, from all sorts of backgrounds, blogging all sorts of stuff, united for the afternoon in their enthusiasm for the strange world of blogging about whatever pops into your head.
So… just in case you’re a blogger thinking you missed something good (you did), and just in case you’re thinking you might attend next year (10th June, get it in your diary), here are my top take-aways from the 2016 Bloggers Bash:
The simple, delightful pleasure of a sociable afternoon with blogging at its heart
Lovely, lovely people – new friendships, hopefully not just in the Facebook kind of way
Pointers to great blogs I haven’t come across before
A recipe (don’t let me down, Geoff) for a truly delicious sugar-free naughty
A valuable lesson on what’s really important about blogging (see below…)
Am I a little bit jealous of those bloggers with tens of thousands of followers? Every now and again, yes, I am. But am I blogging for any goal which is met through acquiring followers in vast volume. Actually no, I’m not. At the moment (until I get back into writing my second novel at least) the purpose of my blog is to make myself accountable for my newly adopted healthy, weight-lossy lifestyle. If in the course of that, I can spread some inspiration, positivity and general feelgood, that makes me very happy indeed. But none of that has a great deal to do with numbers.
So that last take-away from this year’s fabulous Bloggers Bash comes courtesy of Luca Sartoni – and it lets me off the hook, big time: If your goals for blogging do not depend on acquisition of a huge readership, stop chasing volume. It’s okay not to get hung up on the numbers. It’s ok to just have fun blogging.
And it’s definitely okay to have fun at the Bloggers Bash. It’s even, possibly, I venture to suggest, just about okay… to not take pictures.