WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WOMEN

Some good suggestions and a delicious meal plan.

WHAT I ATE IN A DAY (Day 9 out of 9)

More tips and tricks as well as a delicious meal plan for you.

WHAT I EAT IN A DAY TO LOSE WEIGHT (DAY 8 out of 9)

Includes a grocery haul.

What I Eat In A Day To Lose Weight (Day 7 out of 9)

Healthy Detox Recipes For Weight Loss.

What I Eat In A Day To LOSE WEIGHT (Day 6 out of 9)

Having a hungry day? Learn how to stop food binging.

What I Eat In A Day To LOSE WEIGHT (Day 5 out of 9)

Healthy, Easy and Simple!

What I Eat In A Day To Lose Weight - Quick Go-To Meals! (Day 4 out of 9)

More delicious recipes for you!

What I Eat In A Day To Lose Weight (Day 3 out of 9)

Healthy Recipes For Weight Loss

What I Eat In A Day To Lose Weight (Day 2 out of 9)

Delicious food to help you lose weight :) 

What I Eat In A Day To Lose Weight (Day 1 out of 9)

Breakfast, lunch and dinner - guided meal plans for 9 days to help you lose weight. 

6 Things That Happened When I Tried Intermittent Fasting For A Week

Let me start by saying I'm not a girl who forgets to eat. Never will you hear me utter Did I eat lunch? Food has always been a driving force in my life: If I'm not eating it, I'm plotting to eat, and never do I diet. But lately, I've been giving my love handles a little too much love, and so I decided to reign in my eating. 

Enter: Intermittent fasting. As in, eating 500 calories 1 to 2 days a week, or going 12 to 18 hours a day without food. More a dieting pattern than a diet, science says it can help you lose weight (a smaller eating window means less calories consumed), but even better, research has linked it to improved blood sugar levels, decreased risk of heart disease and cancer, and, according to neuroscientist Mark Mattson's research, it might just help your brain ward off neurogenerative diseases like Alzheimer's and Parkinson's while improving mood and memory. 

Sounds too good to be true, right? Totally, which is exactly why I wanted to try for myself. Here's what I learned.

For best fasting results, work your way up

I decided to follow time-restricted eating, or fasting 18 hours out of the day and eating the other six (no food between 8 PM and 2 PM). The first day I managed to abstain all 18 hours, but it wasn't pretty (here's what happens to your body when you skip a meal). My mind was racking up obsessive food thoughts faster than my phone hunts Pokemon. The inner dialogue went something like this: I'm hungry, I'm hungry, I'm friggin hungry, I'm hungry, I'm STARVING, get this girl a cookie already!

Well, it turns out that abrupt withdrawal may not be the best way to go. Some experts recommend starting with just a couple of days a week and working your way up, while others suggest gradually increasing the number of hours you fast from 12 to 14... up to 18. Still others say fasting isn't for everyone, and if it's making you miserable, just skip it. But I wasn't giving up that easily, so I tried the gradual approach, starting with 12, then extending my fasted hours over the course of the week and—surprise, surprise—those swirling food thoughts faded away.

Once I got into my fasting groove, it was easy

I work better with routine and so does Mark Mattson, the neuroscientist I mentioned above who's been intermittent fasting himself for the last 35 years. When I emailed him for his in-the-trenches advice, here's what he said: I would suggest that in the morning you drink some tea or coffee and keep busy working until 1pm. If you usually exercise, then you may want to exercise at noon. Then eat a moderate amount of (healthy) food right after you exercise (e.g., 600 calories), and eat the rest of your food during a 3-4 hour time window in the late afternoon to early evening. The biggest benefit is that your mind will be clearer and you will be more productive during the entire morning.

So that's what I did. I crossed off the majority of my work to-dos in the morning while drinking a ton—water, black coffee, bulletproof coffee, green tea. At around 11 AM my stomach siren would go off, but knowing that noon yoga or a hike wasn't far off pushed me through. By the time I got home from yoga (1:30ish), the hunger had mainlined so I could eat my first meal, usually Greek yogurt with berries and slivered almonds, without ravenously wolfing it down. The rest of the day was easy: I usually ate dinner and maybe a sweet snack and that's it. Within a couple of days this became my new normal, the hungry switch turned off, and Mark was right: All that mental energy previously devoted to food—food prep, food planning, food consuming, food cleanup—seemed to flow elsewhere for improved focus.

Hunger pangs aren't always cause for alarm

There are a lot of food myths I used to eat up, but it turns out breakfast isn't the most important meal of the day (no data actually proves that it makes you healthier or thinner), eating frequently doesn't necessarily boost your metabolism (with a constant supply of carbs circulating through your system, your body can't burn fat) and, contrary to popular opinion, hunger pangs don't automatically lead to overeating. I used to answer the call of cravings like I spring to the ding of a text—often and with urgency—but fasting taught me how to be comfortable with the discomfort of hunger. Now I think of pangs like I think of my mother: Sometimes overbearing, always opinionated, but their alarm bell advice isn't always right or even warranted. What helped? Coffee, tea, keeping a schedule and knowing that hunger is just a sensation that comes and goes. Just make sure you don't take it too far, because intermittent fasting doesn't mean you should be starving yourself.

Intermittent fasting is like a friend with benefits

When you commit to a diet like, say, Weight Watchers or Whole30, you've got points to add, forbidden foods to avoid, and a checklist of dos and don'ts that can make your head explode. Intermittent fasting rules are ridiculously simple, no guidebook or cookbook required, and you don't have to be the dud at the dinner table. Wine, chocolate, and dessert are fair game!

The other thing that worked out in my favor was that it felt dang good. Granted, the first couple of hungry days were no fun, but on the other side of that, my energy levels skyrocketed, eating became an experience to be enjoyed rather than just food to be wolfed down, and everything seemed to have more flavor. Did strawberries always taste so sweet? 

Exercising on empty has some surprising benefits

I never exercise on an empty stomach. As a rule, I put something in the tank 2 hours before a hike or yoga class to make sure I don't peter out...or pass out. But it turns out that exercising in a fasted state worked for me. Instead of feeling light-headed, I had more grit and go. I marched up that mountain on a mission and planked with more purpose. Major perks: Science shows that exercising in a fasted state can supercharge your body's fat-burning potential.

The scale didn't take a nosedive, but that's okay

I'd love to say I lost 10 pounds in a week, but my body doesn't really work that way. And besides, I only fasted 7 days. I'm definitely eating less food and weirdly feeling less hungry, which over time will result in fat loss. But we all know that if you're only following an eating plan because of weight loss, you're bound to fail. That's because, when the scale gets stuck, and it will, we're quick to throw in the towel. It's intermittent fasting's built-in intrinsic motivation that keeps me going. My energy, focus, and motivation have all skyrocketed, and I've learned how to tell my hunger pangs who's boss. Love handles, you're next!

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Vegan Hot Cross Buns - Easter Recipe

Delicious vegan recipe :) 

The Truth About Firming Creams

The Organic Pharmacy Anti-ageing Firming Body Cream 200 ml, Amazon £169.95

Many cosmetics companies sell products claiming to lift and firm skin. Their claims sound wonderful—like "face-lift in a bottle"—but almost without exception, they are not genuine. It's not that all firming creams are bad, but the vast majority are poorly formulated, and the promises they make stretch the truth well beyond what's possible with any skincare product.

The Facts about Creams Claiming to Firm Skin

Knowing the truth about firming creams matters because wasting money on products that don't work is never pretty!

• The various aspects of skin that give it resilience, support, and suppleness and allow it to "bounce" back into place with a feeling of firmness are vital to skin looking young.
• When we are young, our skin makes lots of substances that help it bounce back into place; older skin, on the other hand, makes almost none … nada … zilch!
• Environmental factors also play a role in degrading those important aspects of skin that give it the flexibility we all want.

Body Firming Cream With Organic Beeswax, Extra Virgin Olive Oil And Essential Oils, Amazon was £60, now £17.95

• Many of those "firming" or "lifting" creams are a waste of money because they don't contain ingredients that can really firm or tighten (lift) skin, and their claims are way beyond reality (unless you are ready to splash out!).
• Skincare products that claim to work as well as procedures performed in professional settings simply aren't telling the truth, and there is no published research to the contrary.

But, there's some really good news: While skin can't actually make the substances that create the appearance of being lifted, we can use other resources to give it the appearance and feel we desire.

Anti Cellulite Slimming Serum 100ml With 78% Organic Aloe Vera Juice, Amazon was £30, now £10.95

What Works to Make Skin Feel and Look Lifted

Here's what you can do to get started on the road to helping your skin feel and appear firmer and tighter. Using what really works will get you closer to the results you want!

• Sunscreen is at the top of the list—that is non-negotiable! Sun damage is considered by experts around the world to be one of the primary reasons skin loses its buoyant flexibility. Daily sun protection from a product of SPF 30 or greater is critical. Shockingly, research shows that less than 20% of us are using sunscreen every day, especially not on our necks, chest, and hands! That needs to change! 

Kiss My Face Sunscreen SPF #30 + with Oat Protein 100% Paraben Free 120 ml, Amazon £16.32

• Broad-spectrum sunscreen of SPF 30 or greater not only helps reduce the risk of early signs of aging, but also reduces the risk of skin cancer. Sunscreen is a powerhouse youth-preserving skincare step, and it's never too late to start.
• Products loaded with antioxidants and skin-restoring ingredients are incredibly important. These two types of ingredients help defend against environmental attack and help renew the appearance of firmness and lift. Potent antioxidants and skin-restoring ingredients make all the difference in the world for skin.
• Daily use of a leave-on, gentle salicylic acid (BHA) or glycolic acid (AHA) exfoliant can make a huge difference—we can't stress this enough. Along with exfoliating for noticeably and dramatically smoother and more hydrated skin, these ingredients help skin's resiliency bounce back. You don't need to use both an AHA and BHA, one or the other is fine; if you like, you can alternate them.

Body Merry Super 6 Serum

• Retinol and niacinamide applied topically can improve almost every aspect of your skin. Both are skin-transforming, superhero ingredients that can address almost every imaginable skin concern—appearance of wrinkles, loss of firmness, and enlarged pores—and can revive the look of plump, youthful suppleness.

The products mentioned above are the best anti-aging and anti-sagging products you can consider, whether from Paula's Choice or another company. And remember: It is important that your skin care products are in airtight packaging—not in jars—to give those superstar (and delicate) ingredients the best chance of working effectively! That's because many of those hero ingredients, such as retinol, vitamin C, and other antioxidants, degrade if exposed to air and light.

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Healthy Hot Cross Buns

Let's get into the habit of cooking healthily :) 

Drink More Red Wine to Prevent Alzheimers | Easter Eggs

Drink more red wine to prevent Alzheimers? 

Can Chocolate Be Part of a Healthy, Balanced Diet?

Chocolate, seen as the enemy for those of us with weight loss goals, can be included in a healthy, balanced diet - here's how...

Research into Chocolate

Research, still ongoing, has pointed out that chocolate contains "catechins" which can help prevent cancers and heart disease. Different types of chocolate have different amounts of catechins - dark chocolate has 53.5mg of catechins per 100g, milk 15.9mg.

Some scepticism regarding the research into the health benefits of chocolate could be forgiven - Mars, US confectionary giant, has been pouring money for research to some of the world's leading Universities to try to prove that cocoa beans, the source of pure chocolate, contain enough of the good chemicals to help the heart stay healthy. The debate is complicated by how much pure cocoa bean is used to make the chocolate confectionary on offer; which also contains high levels of fat and sugar. 

Don't Deny Yourself Chocolate

Chocolate, in moderation, can be part of a healthy, balanced diet. If chocolate is one of your "favourite" foods, make allowances for it in your daily calorie quota. Totally denying yourself chocolate, can lead to bingeing and eating far too much of it. The feel good factor of a little chocolate has a positive psychological effect. 

Here’s a suggestion from one of the readers:

"Try setting a few days during the week that you can have chocolate and go without it for a few days in between? Then you get to have maybe 1 bar 2- 3 times a week? At least then you will know that when you are craving it you will be able to have some the next day - so you won't feel totally deprived"

Make An Allowance In Your Calorie Quota

Build chocolate treats into your daily / weekly calorie quota, and enjoy a guilt free treat. Make chocolate a reward for doing some extra activity - then you can doubly enjoy it, virtuous in the knowledge of how good you have been!  

Simple activities that will provide you with 100 extra calories*:

15 mins Mowing Lawn

20 mins Weeding Garden

20 mins Walking (moderate)

30 mins Hoovering / Dusting / Mopping Floors

30 mins Cleaning Windows

30 mins Car Washing (do inside the rims too!)

30 mins Dancing around the house to favourite music

*Based on a 40 year old female of 5’5" tall who weighs 12st 7lb and is moderately sedentary.

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Diabetes Friendly Foods - Chicken Pad Thai

With so many great toss-ins, we don't need to use such a large portion of noodles. Bonus: Using brown rice noodles instead of white boosts the fiber, as does a generous serving of bean sprouts.

PREP TIME: 5 MINUTES
TOTAL TIME: 15 MINUTES
SERVINGS: 4 

4 oz flat brown rice noodles
2 Tbsp low-sodium soy sauce
2 Tbsp peanut butter, warmed
1 Tbsp Sriracha sauce
1 tsp low-sodium fish sauce
1 Tbsp peanut oil
12 oz boneless, skinless chicken breast halves, cut into 1½" strips
2 cloves garlic, minced
3 scallions, sliced
1 c bean sprouts
¼ c peanuts, chopped
1 lime, quartered, for garnish

1. PREPARE the noodles according to package directions.

2. COMBINE the soy sauce, peanut butter, Sriracha sauce, and fish sauce in a small bowl.

3. HEAT the oil over medium-high heat and a large nonstick skillet.

4. COOK the chicken, stirring often, for 5 minutes, or until no longer pink and the juices run clear. Add the garlic and cook for 30 seconds. Stir in the noodles and cook for 1 minute, or until hot. Add the soy sauce mixture and cook, tossing, for 1 minute. Stir in the scallions and remove from the heat.

5. DIVIDE among 4 plates, garnishing each with ¼ cup of the bean sprouts and sprinkling with the peanuts. Serve with the lime wedges.

NUTRITION (per serving) 355 cal, 26 g pro, 32 g carb, 5 g fiber, 15 g fat, 3 g sat fat, 560 mg sodium