Archive | November 2012

ME Vs SoS, Ingredients & Colds

In my last blog I mentioned both ME (Metabolic Effect) and SoS (Smarter Science of Slim).

They are both along Palaeolithic dietary lines.

I got and read the ME book 1st, and loved it!

I then found, not sure how!, the SoS podcasts, FREAKIN AWESOME!

So I got the SoS book, yet to read it.

I prefer SoS. For a couple of reasons; The podcasts make me feel like I now know the author and as I mentioned feeling like a carb addict, SoS is more about abstinence whereas ME is about control.

ME gives great insights into yourself and into nutrition, but some of the statements are a little ambiguous/mis-leading, but you should never blindly read+believe anything huh?!

The control element depend on your ‘metabolic typing’ and mine was to restrict 5 bites or 5 TbleSps of complex carbs at each meal! NOT gonna happen LoL! None, yes, as I am showing, but show restraint to only 5 mouthfuls, piss off!

SoS is more about abstinence, that the route of the obesity epidemic and a LOT of todays health problems stem from homo-sapiens inability to process refined/overly-processed carbohydrates.

The podcasts are awesome fun, Carrie (Brown) grew up in Britain so her sense of humour is dry and fantastic against the science that Jonathan (Bailor) dishes out, which he does in a really digestible manner (rubbish pun I know!).

 

Ingredients from yesterday’s post:

Almond Flour: http://www.jillybakes.co.uk/index.html

Xanthum Gum: http://www.oneon.co.uk/store/products,xanthan-gum_98.htm

Xylitol: http://www.amazon.co.uk/Xylitol-Uk-Natural-Sweetener-1Kg/dp/B003VJQNWG/ref=sr_1_2?ie=UTF8&qid=1353504573&sr=8-2

 

Colds

The following is from an emailing from the loverley people at ME.

It’s awesome advice. I was quite poorly, but never felt at any point, as I have in the past, that I might never lift a weight again, LoL!

The vitamin concoction felt like it worked. I’ve also become a born again advocate of aspirin, really seemed to hit the spot, and apparently it actually does where a cold’s concerned: http://scienceisbrilliant.tumblr.com/post/26291515019/paracetamol-vs-aspirin-vs-ibuprofen

I also took every 3-4 hours in/with a pint of water:

2 aspirin

http://www.seven-seas.com/products/immunity–immune-support-plus.htm

http://www.pharmaton.co.uk/products/adults_products/capsules.html

http://www.berocca.co.uk/ (tablet)

http://www.pukkaherbs.com/clean-greens.html (1/2Tsp)

http://www.aloealoeshop.co.uk/index.php?option=com_virtuemart&page=shop.browse&category_id=6&Itemid=75 (30ml)

http://www.oneon.co.uk/store/products,lglutamine-powder_1.htm (1Tsp – not this particular brand, but recently ordered with them and they seem good)

http://www.nutricentre.com/p-32542-vitasorb-a-2500iu.aspx x4drops

I also made sure I kept my fluid intake high 2-3L a day as normal.

 

Better include their disclaimer too eh?!

**REMEMBER TO ALWAYS TALK TO YOUR PHYSICIAN WHEN ILL AND BEFORE MAKING ANY CHANGES TO DIET EXERCISE AND SUPPLEMENT HABITS**

 

Minimizing Sore Throats, Colds, Flus and Upper Respiratory Infections

When the symptoms of a sore throat, cold, flu or other upper respiratory infection begin, there are steps you can take to boost your immunity and avoid becoming ill or to shorten the duration of illness. The earlier you take these measures, the more helpful they will be. Ninety percent of common colds are due to viral infections. Though commonly prescribed, antibiotics are not effective against viruses (only bacteria). The reason antibiotics are prescribed is to prevent rheumatic fever following Strep throat in children or to avoid a secondary bacterial infection, tonsillitis or abscess that may be likely to occur or would be dangerous to a particular patient.

Call your physician if your symptoms become severe.

Contamination studies have demonstrated that viral infections are spread much more readily by direct contact (as opposed to airborne). Cleanliness tips to help avoid contamination by direct contact include not sharing utensils or toothbrushes, etc., frequent hand-washing and frequent laundering of clothing, bedding and towels (especially for children sharing rooms and bathrooms).

Steps You Can Take to Minimize Contraction or Duration of Cold, Flu or Other Upper Respiratory Infection:

Eat Very Lightly:

With most illnesses, appetite is diminished. This is a natural response because energy is needed to fight off the pathogen (virus, bacteria, etc.) and the body doesn’t have the energy to process food. Give your digestive system a rest! Avoid mucous producing foods such as dairy and any foods that produce allergy or intolerance symptoms. Choose whole foods (not highly processed or refined).

You will also want to avoid sugary and starchy foods. High blood sugar is known to suppress the activity of white blood cells, the cells responsible for helping fight infection. Warm soup, protein smoothies, hot herbal teas and easily digested vegetable juices work well.

Rest (As Soon As Possible):

Many people ignore the early warning signs of illness and keep working until they “drop”. This allows the infection to multiply and gain a stronger foothold. If you feel symptoms beginning (sore throat, headache, congestion, fever, etc.), take it easy. Take a day off if possible, as this may prevent you from having to take three days off later on. Keep your bedroom cool and humid. If you are cold, add covers. If you are too warm, uncover or take a lukewarm bath. Humid air is helpful in keeping mucous membranes moist.

Drink Plenty of Fluids:

Drink large amounts of filtered water, herbal teas, broths and soups. Fruit juices and sweetened beverages (such as sodas) are not good choices, as their high sugar content will actually inhibit your immune cells from doing their respective job(s). If you do choose to drink fruit juices, dilute them with water (1:1). Avoid alcohol.

Avoid cigarette smoking and exposure to second-hand smoke, as it is an irritant to respiratory tract tissues.

Warm salt-water/xylitol gargle: ¼ to ½ teaspoon each of salt and or xylitol in one cup warm water. Gargle 2-3 times daily after brushing teeth and tongue. (Xylitol is a natural sweetener derived from birch or corn. It is a natural bacteriostatic which means it blocks the adherence of bacteria to the mucus membranes. Using it as a sweetener has been shown to inhibit ear infections).

Immunity Boosting Supplements (Adult dosages)

Note: Consult your physician regarding infants, children, pregnant women or persons with additional medical conditions

  • Vitamin C: 500 mg every 3-4 hours with a small amount of food. Cut back on the dosage if stools become loose or you experience gas and/or cramping.
  • Vitamin A: 10,000 IU three times daily. Women who are pregnant should not take high doses of Vitamin A as the fetus can be adversely affected—pregnant women should consult their physician for recommended dosages and signs of Vitamin A toxicity.
  • Zinc: 30-50 mg once daily with a small amount of food. This can be continued for 1-2 weeks without depleting copper stores.
  • Bioflavanoids: 1,000 mg (1 gram) daily
  • Bromelain (Naturally thins mucous. For sinus infections) combined with Xlear nasal spray (a saline xlitol wash). Take Bromelain 2-4g on an empty stomach every 4 hours while awake. Spray Xlear nasal spray into each nostril while gently inhaling. Do as often as needed through the day.

Viral Infections (general advice):

  • Hyperthermia baths: Spend as long as is comfortable in a hot bath. Then remove yourself, wrap up in warm clothes and climb under covers to sweat. This induces an “artificial fever”. Viruses do not like high temperatures and this can greatly reduce the length of a cold or flu.
  • Zinc: zinc gluconate lozenges. Suck on these throughout the day. Don’t exceed more than 30mg zinc per day. Zinc is anti-viral and depleted during stress and illness.
  • Glutamine powder: take 15 to 20g per day while sick. Glutamine is needed by your white blood cells to fight infection.
  • Allicillin: This is a concentrated garlic compound that is wonderful to fight viruses and bacteria. 200mg to 400mg 1-4 times daily
  • Olive Leaf extract: This is another natural anti-viral and antibacterial. The dose is 500mg 1 to 4 times daily. http://patient.designsforhealth.com/Catalog_2/Olive-Leaf-Extract-90

 

Stay healthy!

🙂 xx

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Weeks 15+16 PLUS Scones+Cookies!

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The quote is a nod to the SoS (read on)…

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I had to have a quick check as I actually couldn’t remember when I last updated!

…Again a missed week! Sorry!

…Again fabulous and awful.

Awful – Have been quite poorly sick with a nasty cold past 4 days, on the mend now but was pretty horrible.

Fabulous – Whilst I was ill I actually stuck to diet-ish, but showed control in decisions I made.

The end result is that I lost 2lb! (16TH) Very pleased with that 🙂

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I think a good part of my success ‘this week’ was helped by my reading my affirmation passages, as I said I would, whilst on the stairbiatch each am!

VERY pleased with myself that I started this successful action, must keep it up eh?!

The plan to exercise 7 days, twice on weekdays, once a day at w/e’s, was a good one, and started out well.

I did a VERY heavy leg session on ‘the’ Saturday, lost off now (3rd) and then shoulders on the Sunday (4th), having done chest on the Thursday (1st), then hit back on the Tuesday (6th) legs having recovered.

But it had all started to go a bit ‘pete tong’ on Monday 5th when I slept funny and really twinged my neck, I thought I’d got away with the back WO, but I never recovered and it’s coming and going stiff even now.

So I took the w/e of 10th+11th off as I daren’t even lift plates onto the bar to squat even if nothing wrong with legs!

I then got my act together and iced neck, which helped a LOT and continued with a cardio only ‘week’; 30mins stairbiatch+10mins dreadmill am+pm, Mon-Wed.

I managed Mon-Wed (12th-14th) before I had to admit defeat with a ridiculously sore throat! FFS! 😦

But I am soOo pleased with myself that I made healthier choices whilst ill. I normally say fuck it to everything, but this time I thought, no, I’m being good in resting to give my body a fighting chance, why fuck it up with bad nutrition?!

2 curries did make an appearance; once on Thurs 8th and again on Mon 19th, to deal with constipation as a result of substantial painkiller use, it did the trick beautifully!

So haven’t worked out for a week. Did some chores after work last night and plan a good spring clean tonight to build back into it. Then a cardio week for restov week; 30mins stairbiatch+10mins dreadmill am+pm, Wed-Fri.

I’m off to ‘urr-dressers Sat, booked appt. with intention of hitting gym before-hand but the way things have worked out I’m gonna have a lie in/day off/rest and then hit legs Sun – fricking DOMS again having not string 2 weeks together in months, FFS!

Then I can, fingers crossed, get back to some kind of normal next week!?

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Otherwise I have stuck to the below diet Mon-Fri:

Wake: 1/2L Water

PreAM Cardio: L-Carnitine+GreenT extract (just cos I have it to use up, it’s foul!) + coffee

During/Post AM Cardio: 1L Water

Breakki: 2 whole eggs made up to 150ml with egg whites scrambled+7 slices BernardMatthewsWaterThinHam+Dash French’s Mustard + Tea + MultiVits

1/2L Water

Meal 2: 150g Cauliflower Mash+150g WhiteFish*

1/2L Water

Lunch: 125g SweetPotato made into soup+150g Chkn

1/2L Water

Meal 4: 150g Cauliflower Mash+150g WhiteFish

During WO 1L Water

Immediate Post WO: 25g-ish ProteinShake (both weights and cardio only session, it helps with my blood sugar/appetite regulation)

30mins Post WO: 1/2L water with 1/2Tsp CalMag & 1/2Tsp L-Glutamine

Meal 6: 150g Cauliflower Mash+150g LeanMince+GreenVeg+Can PepsiMax

*NOTE: Do NOT add french’s to cauli mash, bleurghh! Can’t wait to get this batch outov way!

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The shake post each & every WO is working well, as is the diet, not hungry and sticking to it!

It’s in line with The Smarter Science of Slim (SSoS), using vegetables as carb sources and cutting all refined carbs, keeping protein high with moderate fats. Some fruit is allowed but more berries and citrus than higher carb choices. If you haven’t already I STRONGLY URGE you to go check out the podcasts: http://thesmarterscienceofslim.com/jonathan-bailors-smarter-science-of-slim-podcast/

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The diet went a little astray at the w/e whilst ill but I made better SANEr choices (as per SSoS). The podcast co host Carrie Brown has a great website where she posts LOTS of fabulous SANE recipes: http://www.marmaladeandmileposts.com/meet-the-foodie 2 of which I tired at the w/e, I surprisingly became a domestic goddess whilst ill!

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Cheesy Scones (Biscuits)

Author: Carrie Brown – SANEified from her mother’s recipe

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 8 – 10

Ingredients

  • 9 oz almond flour (NOT almond meal)
  • 1/2 tsp salt
  • 4 tsps baking powder
  • 1 tsp xanthum gum (you can omit this, but the texture will not be as good)
  • 2 oz butter
  • 2 oz strong cheddar cheese, finely grated
  • 1/3 cup milk + milk to glaze

Instructions

  • Heat oven to 425 F.
  • Put the almond flour, other dry ingredients and butter in a food processor and pulse until it resembles fine breadcrumbs. You can also do this by hand if that’s your thing.
  • Turn into a bowl and mix in the cheese until evenly distributed.
  • Make a well in the centre of the dry ingredients and pour in the milk.
  • Mix by hand to form a dough. it will be a little sticky.
  • Using almond flour to dust the surface, knead the dough lightly until smooth.
  • Roll out the dough to 3/4 inch thick.
  • Cut out biscuits using a round or fluted cutter.
  • Gather up the trimmings into a ball, re-roll and cut remaining dough into rounds.
  • Place the scones on a baking sheet.
  • Brush tops with milk.
  • Bake for 8 – 10 minutes until golden brown.

These were soOO ridiculously easy!

If you mix by hand, make sure hands are cold, run em under cold water, else butter will melt/mix will stick more.

I didn’t have a cutter, so I just divided roughly into balls and flattened into scone-ish shapes! Worked just fine.

Mine needed more like 20mins.

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Frickin D-licious! Thank You Carrie!

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Dark Chocolate Espresso Cookies

Author: Carrie Brown

Prep time: 15 mins

Cook time: 12 mins

Total time: 27 mins

Serves: 20

Ingredients

  • 300g unsweetened chocolate (100% cocoa)
  • 1/4 cup coconut oil (57g)
  • 70 g almond flour
  • 1/2 tsp baking powder
  • 3/4 tsp xanthum gum
  • 1/2 tsp salt
  • 3 eggs
  • 300g Xylitol or Erythritol (NOT Stevia or similar)
  • 1 1/2 tsp vanilla extract
  • 1 1/2 tsp instant espresso powder

Instructions

  • Pre-heat over to 325 F.
  • Place chocolate and coconut oil in a bowl set over a pan of simmering water.
  • Stir occasionally until the two are completely melted together.
  • Leave to cool.
  • In a bowl, using a hand mixer (or in a stand mixer) beat the eggs, Xylitol / Erythritol, vanilla and espresso powder together on high for about 5 minutes until the mixture is pale and thick.
  • Stir in the cooled chocolate mixture until evenly mixed.
  • Stir in the almond flour, baking powder, xanthum gum and salt until completely mixed. It will start to stiffen as you mix it.
  • Leave the cookie dough aside while you line baking sheets with aluminium foil.
  • The mixture will stiffen. When it is stiff enough to handle, using your hands, roll dough into balls slightly smaller than a golf ball.
  • Place the balls on the lined baking sheets, about 2 inches apart, and flatten the balls until they are about 2 1/2 inches across.
  • Bake on the top shelf of the oven for 10 – 12 minutes, turning half way through the baking time. They will look dry, but will be still be soft in the centre when they are done.
  • Remove from the oven and leave on the baking sheet for 10 minutes until the foil and cookies are cool enough to touch.
  • Lift the edge of the foil up and over with one hand so that you can peel it away from the cookies as they fall into your other hand.
  • These are rather more fragile than regular cookies, so this method means you will get the cookies off successfully.
  • Place on a cooling rack to cool completely.

Notes: You cannot use Stevia to replace the Xylitol or Erythritol because you need the bulk and it’s other properties, not just the sweetening effect.

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Not quite so easy peasey, not difficult, just abit more faffing.

Never made cookies before so didn’t know what to expect.

The mixture doesn’t look like it will ‘start to stiffen’ as it’s not a lot of almond flour to add, but it totally does!

I found the balls abit sticky to handle *that’s what she said 😉* so used two spoons to forms ball-ish shapes on baking tray, worked fine.

Again, more like 20mins cooking time for me & I did NOT attempt to turn half way through, or did she mean tray & not cookies?!

The texture is more cake/brownie like than cookie like, but EXTREMELY FRICKIN NOM!

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Ooo, also…I had an email from the loverley people at ME (Metabolic Effect): http://www.metaboliceffect.com/ on how to best look after yourself, more naturally, when you have a cold…

Prob a second post eh…tomorrow – will also post some links for you UK guys of where to get ingredients.

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🙂 xx

SweetPotatoSoup+CauliflowerMash

Sweet Potato Soup

1kg Sweet Potatoes (SPs)

2 Large Onions

2 Veg Stock Cubes

2 Large Ginger Roots

1 Tube Garlic Paste

1 Tube Tomato Puree

Cumin Powder

 

Roughly chop SPs and distribute evenly-ish between 2 medium/large saucepans.

Roughly chop onions and place one in each pan.

Grate Ginger Roots and again place one in each pan.

Stock cubes – 1 in each pan.

Tube garlic/tom puree – ½ in each pan.

Cumin – VERY generous sprinkle in each pan.

 

Boil kettle and top up both pans with hot water, to cover level of ingredients-ish.

Bring to boil and simmer for 10mins. Turn off heat and leave with lid on for further 15-20mins.

Blend with a hand blender in the pans – be careful it’ll still be quite hot eh!

 

An idiots guide to portioning soup:
I set out the required portion number of Tupperware pots. At the mo I’m shooting for 125g of SP per portion to give 30g-ish carbs so that’s 8 portions/Tupperware containers.

I then place an open freezer bag in each container. It’s then easy to place container on scales and dish out and to go back and add more – with the container supporting the bag/fluid.

I guestimate 250g of mixture to start and then depending on how much is left just wing it to dish last bits out or add in 25g-50g increments to each portion until all divided up.

Let cool a little before freezing or refrigerating.

The mixture can be quite thick as my pans aren’t huge -not so much liquid- so I just add more water to each portion at the time as I heat up.

I don’t add protein portion at this time, then I can change it up, normally chicken but sometimes white fish.

 

Cauliflower Mash

1 LARGE/EXTRA Large Cauliflower

200g Low Fat (Lactose Free) Cheddar

Extra Low Fat Mayo

French’s Mustard

 

Cut off the leaves of the cauliflower chop and place in a small pan – this are totally edible, full of extra fibre, but need abit more cooking then the florets.

Cut up the florets into a large pan.

Cut up too the main stem and place in pan with leaves – it too needs abit more cooking.

Boil kettle and top up both pans with hot water, to cover level of ingredients-ish.

Bring to boil and simmer for 10mins.

For the leaves/stem – turn off heat and leave with lid on for further 15-20mins.

For the florets drain immediately.

Place a clean tea towl in a large bowl and tip the florets into this to help dry out well, we don’t want soggy mash! Cover also with a clean tea towel, this also will help with cruciferous smells in the kitchen!

After the allotted time drain & add the leaves/stem to this bowl also.

Slide/jiggle the tea towel out from under cauliflower.

Tip in the grated cheese, add a couple of generous dollops of the mayo and a generous squirt of the French’s mustard or anything other seasoning you prefer.

Blend with a hand blender in the pan and potion out.

I get 8 150-200g portions with 25g cheese in each portion.

 

Happy Nomming!

🙂 xx

 

 

 

 

Weeks 13+14

Sorry for the missing update last week 😦

The past 2 weeks have been fabulous and awful…

Fabulous – It was my bday and my gorgeous hubby spoilt me rotten!
Awful – I lost control/gave in to my diet demons and have been like an addict binging on carbs behind closed doors.

The end result is that I got away with ½ lb gain, so very pleased with that, but soOo disappointed with myself for letting you all down.

I have been thinking about why I do this – derail – and these are just random thought in no order/relevance/importance:

  •  Whilst I say I hate being this size/shape, it is easy/comfortable, blending in to overweight anonymity.
  • I rmbr just before I went off rails thinking I feel slimmer and was a little bit scared by that…why?
  • If I get to where I want to be, people will look to me for inspiration and guidance, that’s a responsibility. It is a nice one, one I do want, if I’m able it’s a very positive thing to be able to do for others.
  • If I get to where I want to be, people will look at me and constantly assess my figure, again being an inspiartion, but lots of pressure?
  • I’ve been where I want to be, almost, and lost the plot once before, why will this time be different? Why/how ill I maintain?
  • I feel addicted to carbs and feel a period of abstinence could be good for me. Mark is avoiding wheat, so there’s now no bread in the house, and won’t be. If it’s there it’s easy to toast and add ‘things’ to, if it’s not we won’t! The Smarter Science of Slim is in line with this, using vegetables as carb sources and cutting all refined carbs, keeping protein high with moderate fats. Some fruit is allowed but more berries and citrus than higher carb choices.
  • Self chastising. I said in week 9’s post that I was going to read some affirmation passages each am/pm, I have not. I think I must do this. I am really very good at beating myself up, always have been. And that’s fine to an extent but I don’t/would not stand for others to talk to me the way I talk to myself! And I would certainly not find it encouraging/inspirational!

So for the next 5 weeks until our hols I’m going to keep it VERY repetitive and VERY boring just to get back on track, I can’t cope trying to make it interesting that’s when I veer off course:

Wake: 1/2L Water

PreAM Cardio: L-Carnitine+GreenT extract (just cos I have it to use up, it’s foul!) + coffee

During/Post AM Cardio: 1L Water

Breakki: 2 whole eggs made up to 150ml with egg whites scrambled+7 slices BernardMatthewsWaterThinHam+Dash French’s Mustard + Tea + MultiVits

1/2L Water

Meal 2: 150g Cauliflower Mash+150g WhiteFish*

1/2L Water

Lunch: 125g SweetPotato made into soup+150g Chkn**

1/2L Water

Meal 4: 150g Cauliflower Mash+150g WhiteFish

During WO 1L Water

Immediate Post WO: 25g-ish ProteinShake (both weights and cardio only session, it helps with my blood sugar/appetite regulation)

30mins Post WO: 1/2L water with 1/2Tsp CalMag & 1/2Tsp L-Glutamine

Meal 6: 150g Cauliflower Mash+150g LeanMince+GreenVeg+Can PepsiMax

* & ** – Will post recipes for these next week I promise!

I had a massoive cook off the other week and pretty much have supplies for the next month for this diet pre-portioned in the freezer!

Mark & I are in alignment on cutting alcohol for the next month.

Cheats may occur once a week but will be clean-ish, not necessarily no/low carb but no take aways. Tho I wouldn’t have a prob with a chicken kebab.

I plan to exercise 7 days, twice on weekdays, once a day at w/e’s. I will plan legs for a w/e as I have noticed it throws my double sessions if done on a weekday.

I think key is the point on learning not to beat myself up all the time. Telling myself I’m rubbish a lot when I don’t stick to the plan 110% is a self perpetuating affirmation in its’ self eh?!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

🙂 xx