Over the past two weeks I have put on 2kg, I know what I have done wrong (too much alcohol and not enough exercise). So I need to rectify it over the next 2 weeks.
This weather we are having it doesn't feel like Christmas. I wish it was sunny or I was back in Canada for Christmas.
WHAT I HAVE TO DO BEFORE CHRISTMAS DAY?
I have to clean the flat as my parents in-law are having guests from Christmas Eve onwards. I am in the middle of folding 4 baskets of clothes. I have 2 loads of washing to do (and its raining). My partner needs to do his Christmas Shopping for me. I have even printed and circled exactly what I want and told him the exact store to go to get it (he doesn't do shopping)! I have a small grocery shop to do as I need milk and breakfast foods.
HOW TO AVOID THE BAD FOOD OVER CHRISTMAS
- Make sure there are healthy options available. If not opt to bring your own.
- Make sure you have a healthy breakfast with protein, fruit and whole grains.
- If you are going out for dinner over the Christmas period to a restaurant then have a light lunch or salad so you can enjoy your dinner
- Drink lots of water
- Ask people to remove the tempting food from near you on the table.
- Weigh up if you want that treat or if you want to keep the weight off. Remember it can only take 1 week to gain a kg and up to 3 to loose it.
- It is your choice what you put into your body
- If you really want to have a dessert share it.
- I eat all the salad and vegetables first then I will eat the meat and other foods on my plate; usually I can't fit it in and stop before I feel full.
- Remember, Christmas goes for just one day, not one month!
ProPoints on typical Christmas foods:
- Short Bread 1 ProPoint
- Rumballs 1 ProPoint
- Truffles 1 ProPoint
- Boxed Chocolates 2 ProPoints
- White Christmas (50g) 8 ProPoints
- 3 Choc Coated Almonds 3 ProPoints
- 20 mixed nuts (unsalted) 3 ProPoints
- Plum Pudding Average slice 7 ProPoints
- 1/2 cup custard 4 ProPoints
- 1/2 cup low fat custard 3 ProPoints
- Christmas Cake with Icing 8 ProPoints
- Fruit Mince Pie 6 ProPoints
- Trifle Average Serve 8 ProPoints
- Pavolva with cream 7 ProPoints
- 100g (2 slices) Turkey Breast Lean without skin 4 ProPoints
- 100g (2 slices) Turkey Breast with skin 5 ProPoints
- 100g (2 slices) Roast Pork 3 ProPoints
- 100g Prawns 3 ProPoints
- 100g (2 slices) Ham 5 ProPoints
- 12 Oysters (plain) 3 ProPoints
- 200g Fish 2 ProPoints
- 45g stuffing 2 ProPoints
- 1 tbs Cranberry Sauce 1 ProPoint
- 20g Crackling 3 ProPoints
- 1 tbs Apple Sauce 1 ProPoint
- 200g Roast Potato with oil 5 ProPoints
- 200g Roast Potato without oil 4 ProPoints
- 1 tbs Tartare Sauce 2 ProPoints
- 1/4 cup gravy 1 ProPoint
PLAN YOUR CHRISTMAS DAY MENU
- Have a good Healthy Breakfast - I am having a cooked Breakfast (5 ProPoints)
- Eat plenty of salads
- Have protein and dairy for lunch, chicken, turkey and ham are good options avoid the cracking and fat.
- Eat a smaller dinner if you have a bigger lunch, choose left over meat and salads.
- Limit your alcohol, choose low carb wines, champagnes and beers.
- If you do have dessert go for fruit or a small sliver of the Christmas Pudding sans the cream and icecream.
WHAT CHANGES AM I COMMITTED TO MAKING ON THIS NEW PROGRAM! - Try new recipes from the two new cookbooks and the magazine.
- More exercise; despite the weather I need to still do exercise
- Looking at portion control; not eating too much over this weekend
- Where ever possible eating more fruit and vegetables.
- Try new things - I'm having scallops for Christmas Eve Dinner
WHAT I DID LAST WEEK:
- Steps above 8909 (which is 'healthy' on my pedometer) 2 days this week (I didn't wear the pedometer all week.
- Monday - Friday I ate fruit instead of processed snacks including smoothies and fruit juice.
- Eating more vegetables in dinner and lunches
- Walked the dog around Emerald Lakes
CHANGES I'M MAKING THIS WEEK:
- Don't drink too much, I already have gained 2kg in 2 weeks from alcohol and little exercise.
- Eat all allocated ProPoints, try not to use Weekly Allocated ProPoints.
- Do more exercise, even though it will be raining for the next 8 days.
- Eat more whole foods instead of processed foods
- Watch portion sizing especially when going out.
- Eating fruit and vegetables instead of processed snack foods
- Doing a morning workout with My Workout on Lifestyle You channel or afternoon workout with Zuzana on www.bodyrock.tv - I must do these!!!! NO EXCUSES!
MY AIM THIS WEEK:
- Is to drink less and exercise more.
- Try to keep away from the Christmas Snacks!
- Do more free weight training
- Start running
- Walk the dog
- Ride more
Pedometer Readings
| Friday | -- steps | -- km |
| Saturday | -- steps | -- km |
| Sunday | -- steps | -- km |
| Monday | -- steps | -- km |
| Tuesday | 13198 steps | 8.44km 1 ProPoint |
| Wednesday | 5625 steps | 3.60km |
| Thursday | -- steps | -- km |
Waist: 72cm (at smallest part) +1cm
Hips: 84cm (on hip bone) +1cm
Bust: 89cm +1cm
Arms: Right 26.5cm Left 26.5cm +1`cm
Thighs: Right 50.5cm Left 50.5cm STS
Weight: 52.9 kg WEDNESDAY AM
