The starting point in the move towards a positive healthy and active lifestyle can prove to be a very big and sometimes challenging first step. It's certainly the case for me. But when you set out ... you, most likely (... and like me), will gain momentum pretty quickly. As this happens and you feel the changes to your overall well-being, you will want to do more to help you on your journey. Naturally, there are and will always be pitfalls ... things that will try and do "sometimes" pull you off the path. If you do stray, just accept it and move back closer towards your goals.
I have had a relatively positive week but am fully aware this could change in the next moments. But so-far, day to day life and its stresses have been manageable. This has allowed me to be more in control of my activity levels and nutritional needs.
This resulted in feeling more energised and calm than normal. Its a great and natural feeling, and something I and you really need to keep hold of.
The official weigh-in was 16st an 2lbs .... so another 3lbs loss during week 5 .... yippee!
I introduced variation to my breakfast meals this week ... but really do like my porridge and could eat it every day. So for 4 out of the 7 days my breakfasts have included ... poached egg on toast, fruit salad and yoghurt, a even a full cooked breakfast (... veggie version). I will give you the recipe on this next week.
One of my favourite meals was home made soup ... the recipe is as follows:
Ingredients
3 cups vegetable stock- 1 (28-ounce) can chopped tomatoes
- 1 can white (cannellini or haricot) beans, drained
- 2 carrots, peeled and chopped
- 1 celery stalk, chopped
- 1 cup onion, chopped
- 1 teaspoon dried thyme
- 1/2 teaspoon dried sage
- 2 bay leaves
- Salt and ground black pepper
- 2 cups cooked ditalini pasta ... if necessary, substitute the ditalini with spaghetti broken into small pieces ... or use other small pasta shapes, (... if possible use wholemeal pasta)
- 1 medium courgette, chopped
- 2 cups coarsely chopped fresh or frozen spinach, defrosted
- 4 tablespoons grated Parmesan cheese
- Basil sprigs, garnish, optional
Directions
In a slow cooker, combine stock, tomatoes, beans, carrots, celery, onion, thyme, sage, bay leaves, and 1/2 teaspoon each salt and black pepper. Cover and cook on LOW for 6 to 8 hours. If you do not have a slow cooker, use a thick based saucepan and cook on the hob on the lowest heat setting 3 to 4 hours.
Thirty minutes before the soup is done cooking, add pasta, courgette and spinach. Cover and cook 30 more minutes. Remove bay leaves and season, to taste, with salt and black pepper. Ladle soup into bowls and sprinkle parmesan cheese over top. Garnish with basil, if desired
..... the need for good proteins in your diet cannot be underestimated and this is true for all humans regardless of being a vegetarian. So why is protein important? ...
From hair to fingernails, protein is a major functional and structural component of all our cells. Protein provides the body with roughly 10 to 15 per cent of its dietary energy, and is needed for growth and repair.
Proteins are large molecules made up of long chains of amino acid subunits. Some of these amino acids are nutritionally essential as they cannot be made or stored within the body and so must come from foods in our daily diet.
Although all animal and plant cells contain some protein, the amount and quality of this protein can vary widely.
I will give you the best sources of good proteins in another entry into this blog.
..... most of us spend a fair part of our lives at work and during this time, especially if you have a sedantary job there are long periods of limited activity. So how can we improve this? For me it is as simple as during lunchtimes ... heading out to do a 20 minute walk. But other activity could include taking the stairs and not the lift, some calf raises or even lunges. Just use your imagination to find ways to move more while you work (... only if you can and need to).
Something as important as boosting activity is taking time throughout the day - wherever you are to breathe correctly ... as described in earlier weeks. All this helps with making the necessary adjustments on your journey.
Next time ...
- try a 5k
- what is the meaning of softening your body
- tips to stay positive
