I’m normal! At least weight-wise….

After goodness knows how many years of being overweight, I have now achieved a major target – I am in the healthy, normal zone of BMI for my age and height! Thank you Michael Mosley for revealing the benefits of 5:2 to us! I really think that this has radically changed our lives for the better.

Not only do we look better, but we feel more energetic and have been able to tackle a major change of outlook. With the prospect of improving, rather than declining health, we are now considering moving aboard a barge and exploring the canals of Europe. Having lived on a yacht for several years in the Caribbean earlier this century, this isn’t such a major upheaval as it might seem for us, but before we can undertake such an activity, we need to sell our house, so this week I have spent time on creating a website for that http://houseinfrancewithincome.com/ – hence not much in the way of updates here!

But of course we are still eating healthy food and are planning to continue with the 5:2 way of life. I still have a couple of kilos to lose to get comfortably under 9 stone and well within the healthy BMI zone and Graham is finding that he is hovering around his target quite comfortably.

Here’s a few of the interesting and flavourful meals we have eaten this week. I’ve not had time to write up the recipes or check the calorie counts exactly, but I can assure you that these will all fit into a healthy, balanced meal plan designed to keep you slim ūüôā I hope they will inspire you  :-

Wholewheat Tagliatelle with Tenderstem Broccoli and Chilli

Wholewheat Tagliatelle with Tenderstem Broccoli and Chilli Flakes with Parmesan – based on recipe in Delicious magazine

Sticky Chicken with Rice and Sweetcorn

Sticky Chicken on a bed of stir-fried vegetables, with Camargue Red and Brown Rice with Sweetcorn and Satay Sauce

Scotch Eggs with Light Coleslaw

Oven Baked Scotch Eggs with Light Coleslaw

Flageolet, Pepper, Spring Onion and Guindilla Salad

Flageolet, Red Pepper, Spring Onion and Guindilla Pepper Salad

Crustless Asparagus and Smoked Salmon Quiche

Crustless Asparagus and Smoked Salmon Quiche with Cauliflower Mash

A duo of beetroot, celery and apple salads

A duo of beetroot, celery and apple salads with a tahini and yogurt dressing

Baked Fish with Caper Dressing and Salsa Brava

Baked Salmon with Caper Dressing and Salsa Brava

Pea, Lettuce and Sorrel Soup

Pea, Lettuce and Sorrel Soup

Stuffed Pancakes au Gratin with a fagot of asparagus

Stuffed Crepes with a cheesy sauce, with a fagot of asparagus and a fennel, radish and rocket salad

 

If you do find inspiration from my blog, the best way I can think of for you to say thank you, would be to help support the sweet granddaughter of my closest childhood friend. Little Lexi Sky was born with muscular dystrophy and cerebral palsy and has a difficult life ahead of her. She requires 24 hour care and equipment that is not covered by the NHS. Any donations would be so gratefully received, thank you.  Please go to http://tinyurl.com/LexiSky

How to calculate your BMI

How do you know what a healthy weight is for you? Well apart from your own sense of what weight you should be to look good and feel good, you can use a BMI (Body Mass Index) calculator. Given your sex, age, height and weight, this will give you an estimate of your current body mass. BMI will only give you a range of healthy weights for your age and height, it’s up to you to decide where you need to be in that range for your body frame.

You can check your BMI here:-

BMI healthy weight calculator

Go to NHS Choices homepage

Eat sustainable, eat real food

My head is buzzing with food activisim this morning.

Last night I watched “Hugh’s Fish Fight” on Channel 4 – a revelation about what’s happening in the oceans around Antarctica as the mega manufacturing ship hoovers up and processes thousands of tons of krill every day – to feed farmed salmon, to make food for farm animals and our pets, to make chic omega 3 fish oil capsules and increasingly, to make food to feed humans. Krill? That’s for whales – that’s for penguins –¬† that’s for the whole food chain in the ocean! How can krill, and the species that depend upon it, possibly withstand the onslaught of this wholesale pillaging?

Join Hugh in his Fish Fight campaign to stop the feeding frenzy and bring some sense into fishing policies world-wide.

Then this morning I read the NYTimes article The Extraordinary Science of Addictive Junk Food

Terrifying and illuminating.

The fact is, if you eat manufactured, packaged food or drink, then you are consuming an engineered product. Don’t for one moment believe that the product is created to give you the best possible nutritional value.¬† No, it is designed to increase the manufacturer’s “stomach share” of the market.¬† If you eat anything that comes in a packet, or drink soft drinks with a bit of fizz – read it. It just might open your eyes and encourage you to make more foods from scratch.

What can we do?

Let supermarkets and manufacturers know that we want real food, we want sustainable food and we want food that is good for us! Our buying choices influence them more than you might think. The power of the purse!

Looking at the statistics on the 5:2 Fast Diet Forum is fascinating – showing how the obese are slimming down to be overweight, and the overweight are achieving normal weight.

Of course if the 5:2 lifestyle becomes even more popular and is maintained, it is going to hit the food manufacturers and suppliers hard. Appetites reduced, cravings banished, less food being bought, more food being freshly prepared….

Expect a backlash – and it won’t be pretty. They will use all kinds of tactics to try and win us back to their packaged products.

Eat sustainable food. Eat real food. Support your local fisherman and your local growers and producers. Buy wisely. Sign petitions and get your voice heard!

Body Mass Index – BMI

I weigh myself in kilos, which I can understand for bags of flour and portions of fish or piles of vegetables, but they mean nothing to me in terms of body weight – maybe one of the reasons why mine crept up so steadily the last few years! It was a shock when I realised that my 68.4 kilos was about 10 stone 10 lbs – a healthy weight for me is a good way under 9 stone!

How do you know what a healthy weight is for you? Well apart from your own sense of what weight you should be to look good and feel good, you can use a BMI calculator. This will give you an estimate of your body mass. There are some new weighing machines on the market that will calculate percentage body fat, but I think unless you have a lot of money to spend, these are unreliable. BMI will only give you a range of healthy weights for your age and height, it’s up to you to decide where you need to be in that range for your body frame.

My BMI today

My BMI today

My starting BMI was 29.45 Рright towards the top end of overweight  Рand would have been set to continue into obese unless I had taken action.

We started on 2nd January on cutting out alcohol for the month, reducing our calorie intake and increasing our activity levels . Then fortuitously my husband saw Michael Mosley talking about the 5:2 diet on TV, as his The Fast Diet book was about to be launched. After doing some researching we both agreed it would be a fantastic way to change our lifestyles and something that we are both enthusiastic about for the long term health benefits. Being in my early 60s I am optimistic that it is not too late to reverse the trend towards diabetes, heart disease, arthritis, high blood pressure and whatever other ailments I was heading for.

The first thing though is to get rid of this excess weight¬† – and the 5:2 way of eating is really helping with that. I’m still calorie counting as I need to re-educate myself about portion size, which foods have hidden or surprise calories and to know that even when I am eating on a non-fast day that I am not going overboard in adding calories that my body can’t burn off.¬† I’m really enjoying the challenge of finding interesting, flavourful food that is filling but not fattening.

I know this is a popular diet with foodies, as it can give you the leeway to indulge yourself a little and still maintain a healthy weight. But whilst I don’t want to exclude anything in particular long term, in the short term it is worth saying NO to the wonderful French patisserie, the rich buttery pastry, the rich creamy sauces and so on, while I am working on getting to a maintenance weight.¬† So I am being careful, but not entirely restrictive. Weekends and the occasional night out can still include a couple of glasses of wine and something sweet. If I have burned calories by cycling or Zumba, then that gives me some spare calories that I could use. But I don’t want guzzle a whole handful of chocolates and ruin everything I have achieved so far –¬† and thanks to the changes that are happening to my body and brain, I don’t want to! How brilliant is that?

Yes there is some willpower required to keep going on a fast day, to wait another 15 minutes before having something to eat, to say NO to a cream cake or whatever is your weakness – but the goals of being healthy, looking good, and best of all, feeling good – well those are worth working for, worth a little short-term discomfort.

The act of fasting twice a week helps to reduce your stomach size, reduce your appetite and reduce your cravings. It makes you more mindful about what and when you eat and to not mind being a little hungry occasionally.¬†¬† If you combine this with steps towards avoiding junk food, cutting back on snacking and sweetened soft drinks and replacing processed and refined foods with home-made and wholefoods wherever you can, then you will be well on the way to a really healthy lifestyle, even if you don’t take any more exercise.¬† It’s a journey, not an instant fix. I’m lucky to already have a lot of knowledge about food and I enjoy planning meals and preparing things from scratch, but I’m still learning about nutrition. I’m happy to share to help others to get healthy and it¬† encourages me too.

So keep at it. If you have read this far – I hope you will find some useful and inspiring ideas here to help you to keep going with 5:2 in the long term, along with me and my husband.

My current BMI is 27.04 – I still have a further 5 kgs to lose to get me into the healthy zone and my target is to get a little under that, to allow for a little fluctuation.

Let’s all get to a healthy BMI and keep the cost of medical care down!

You can calculate your BMI here on the NHS website.