#2015HereIAm … Keep meals very simple #LCHF #Banting

I thought I would quickly post what I’ve just had for lunch. Simple, simple, simple.

It’s a hot and quite windy day here in Cape Town and I am ‘back at work’.

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2 slices Life Bake Toast, each topped with 8g butter and a very thin shaved round of SPAR Chargrilled Ham on each.

The two stacks then piled up with lettuce, a slice of tomato, 2 slices of cucumber, slivers of orange sweet pepper and a very generous slathering of home-made mayo on each little stack.

Yummy and less than 5 minutes to put together.

And this is how my FatSecret food diary looks like for today so far. Pretty good.I’m sorry the pic does not seem to be too clear. 44% of calories consumed; 68/27/5 ratio FPC.

If I make sure that I record in my electronic food diary, I can see where I am heading each day. That appeals to the number cruncher that lives inside me!

FatSecret food diary 20150113

When did it become OK? Just when?

So, I ask again, when did it become OK? Just exactly when?

Just what am I on about now?

Yesterday, we spent several hours at CT International airport. On the Saturday before Christmas it’s not a good place to be. The place was heaving with people who were heaving themselves along….. as in lumbering along with their obese bodies no doubt protesting quite strongly.

Of course, there were many folk of healthy weight among the masses but, it seemed to me, that every second person I saw was obese to morbidly obese. Lumbering along with that peculiar rocking gate of protesting bones and muscles slack with lack of exercise….. Or traipsing along with muffin tops offending my eyes. (Maybe I’m just prudish and old fashioned with that one!)

I will refrain from including myself in any pics at this time, but my family companions looked pretty good!

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Sitting in the Spur, watching the planes come and go (I love doing that), I also observed people come and go from the various tables in the restaurant. One family in particular came directly into my line of vision and I covertly observed them for quite a while. Grandparents, morbidly obese, trying to squeeze into the benches at their big table. The granny, I wondered about her. What did she look like when she married the old man? Slim? trim? Or already plump on her wedding day?  The oupa; I imagined him just eating whatever was put on the table in front of him at home. The children, ‘30/40-somethings’, severely overweight. The son; maybe it was rugby muscle now overtaken by fat. The DIL; very plump indeed. Maybe she was trying to control her weight? Who knows? Lastly, the grandchildren. Not yet in High School. Seriously podgy and pasty looking from lack of sun & exercise. Perhaps that was the saddest part of the picture in front of me. The grandchildren.

Why do I keep thinking about the grandmother? Should she have informed herself and controlled the diet & habits of herself and her spouse? Which, in turn, could have inculcated better eating habits in her son? Maybe she is in fact informed but just could not get control? You know, somehow, I don’t think so. I think she just gave up on the calories, the ‘low fat everything’ that was supposed to help her slim down, the never-ending diets, the never-ending failures.

The food choices that family of six South Africans made yesterday were ill-advised to say the very least. And I, for one, will never give up on myself and my quest for permanent, sustainable healthy weight. I will never give up on my Odyssey.

Sweet Perfection? If you must!

I found this today. Looking forward to trying these sachets; do hope we get used to the taste!  Hubby and I have been on sucralose for a long time. Ingredients are Erythritol  and Stevia extract.
@ProfTimNoakes  @SalCreed

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Baby steps nutrition.1

 

One of the things ‘they’ say is that Green Tea packs a power punch nutritionally. My daughter-in-law (Taiwanese born) has always stated that the green tea we get here in RSA is not the ‘real thing’.

She and I agree, though, that LIPTON CLEAR GREEN – MINT  is rather ‘lekker’! I confess to adding a sachet of Huletts Equisweet sucralose. (the green one). I also let the bag draw in the tea cup for quite a while and drink lukewarm-ish.

According to Diane Kress RD CDE, 2 cups of green tea per day is non-negotiable Smile 

Weight loss – are you battling too?

Man alive, what a struggle I am having this winter with achieving a steady weight loss result every week. Although I do weigh in at Weigh-Less most Thursday mornings, my actual loss chart runs from Sunday am to Sunday am and that chart shows my struggles far too graphically!!

I had a ‘mini-breakthrough’ on the 2nd and since then have been fluctuating a bit down-a bit up-a bit down- you get the idea….

Causes of this? Ah, that part is easy. Not enough water; lax portion control especially with the winter ‘comfort’ foods; erratic mealtimes; eating at my office desk (toast with peanut butter in left hand and right hand still wielding the mouse!!); ‘illegal foods’; occasional piggy binges; not nearly enough physical activity; not enough ‘time out’ for extreme self care; the list goes on and on…

The whole odyssey is about the ‘extreme self care’ that Cheryl Richardson writes about so well. Although I am posting about weight loss today – which is the crucial self care bottom-line for most of us on the journey to best wellness- the other aspects must receive attention too. Serious attention.

OK, so the causes of poor weight loss, no weight loss and, yes, weight gain are no mystery to any of us.

One reason we must consider is this: What eating plan are we actually following? Low fat? Low carb? Atkins? Weigh-Less/Weight Watchers? Crash diet? 4-day ‘Heart Diets’? ‘3 days on/3 days’ off? Growth hormone injections? Considering bariatric surgery?

We HAVE to have a plan. A map. A route. A guide. A GPS. Call it what you will. That much I have learnt from over 4 decades of (often bitter) experience. I have spoken about this before but it does bear repeating!

In a nutshell then:

Where are you now? (Get your health status checked out. Know ALL your ‘numbers’.)

Where are you headed? (Goal weight. Healthy ‘numbers’.Physical fitness.)

How will you get there? (Lifestyle Plan. Write it all down. Get your support team together – appropriate health professionals; your family and/or friends; a mentor you know well and trust? Stop dreaming it. Just action it. Now!)

While facing often overwhelming odds as I do, one thing I know for sure (Oh God, I sound like Oprah) is that I have come this far and there is no turning back! And if the journey to my destination  takes longer than I would like, so. be. it. I am still learning all along the road.

(This post – in fact all my posts – with apologies to my English master Mr Graves who thought he had taught me perfect English grammar! )

Laziest cook on earth . 5 Divine soup to warm you up in this miserable weather.

If you live in Cape Town as I do you will be shivering in the current cold spell which is, I am sure, now here to stay for the winter. Cold, wet, windy with dark early mornings making the commute to work really miserable; with the same scenario when you travel home in the evening.

Makes me truly grateful that I can earn living from the comfort of my own home.

We love soup in the winter and we have a few favourites that we never get tired of. This is a recipe I discovered last winter and it is taken from the great book:-

South African Cookbook for Diabetes and Insulin Resistance.1 Second edition 2009. Tafelberg Publishers. Hilda Lategan  RD ( SA)

I started buying ‘ diabetic’ cookbooks years before I ever became diabetic/pre-diabetic. The recipes are always great and very healthy.

This soup is really delicious. The first time I made it, we sat down and finished the whole lot at one sitting!

Try it! I mean a portion – not the whole damn lot! 🙂

SAVOURY POTATO & SWEETCORN SOUP. Yield 1.25 litres (5 servings). Serving size 250ml.

500g (4-6) medium potatoes * 2 celery stalks with leaves, chopped (50g) * 1 small onion, peeled & chopped (50g) * 1 beef stock cube, crumbled * 500ml boiling water * 420g can cream style sweetcorn * 375ml low-fat milk * 100g lean ham, cubed * 25ml chopped parsley * salt to taste.

  • Place the potatoes, celery, onion, beef stock cube and boiling water in a saucepan. Bring to the boil and simmer for 15 to 20 minutes, until potatoes are tender and cooked. Mash the potatoes. Stir the sweetcorn and milk into the mashed potatoes. Bring the mixture to the boil and cook for 2 minutes, stirring.
  • Stir the ham and the parsley into the soup and season with salt, if desired. Serve warm.

Comments: The carbohydrate content of this soup is high and for this reason the soup usually replaces the portion of bread for that meal. Instead, depending on your dietary prescription, rather add more protein to the meal e.g. a slice of ham or a little grated cheese. The soup tastes best when freshly prepared but it can be cooled successfully for 48 hours and reheated. Freezing is not recommended.

250ml = 2 starch + 1 low-fat protein; Glycemic index: low (51); Glycemic load: 18

Per portion: Energy 921kJ;  CHO 34.8g; Protein 9.8g; Fat 2.9g; MUFA 1.0g; PUFA 0.3g; Chol. 15.5mg; Fibre 3.2g

Weight loss: we must know where we are headed

“One day Alice came to a fork in the road and saw a Cheshire cat in a tree. “Which road do I take?” she asked. “Where do you want to go?” was his response. “I don’t know,” Alice answered. “Then,” said the cat, “it doesn’t matter.””

— Lewis Carroll, author

Reducing my weight and maintaining at goal weight is the single most important element of my journey to optimum wellness. With my weight at a normal level, the other ills I have will come right. Well, if not ‘come right’, they will certainly be the best results I can achieve given my specific circumstances.

Damn it all to hell! I have said it before and I will say it again. It’s all self inflicted. By upping the ante as I mentioned in yesterday’s post, I am placing a much higher value on self care.

By doing this, I will be better able to cope with a stressful, busy life and better plan for the more rounded lifestyle I yearn for.

The first thing I am doing, as of this morning, is re-looking at portion control. W & I have been eating far too much and this is one of the main reasons why our weight is not shifting as rapidly as it was. With W-L and the very comprehensive food list booklet they provide, I am able to instantly see what size my portions should be. So, I have no excuses. Period.

The other day, I saw a list of portion sizes compiled by Dr Ingrid van Heerden (DietDoc on Health 24.com). I am sure I made a copy of it. I’ll dig it out and post it later in the day.

Chow for now. Have a good one.