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BACK TO BASICS |
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WEIGH |
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Weigh in every Wednesday morning on home scales.� |
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MEASURE |
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Take measurements every 4 weeks. |
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TRACK |
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To keep a daily log of what I am eating and the 'points' value.� Start on 30 points a day. (based on breastfeeding points of 26-32 a day).� If weight loss slows dramatically, or doesn't appear to be happening at all, reduce points by 2 a day until reach a happy medium.� � |
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EXERCISE |
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Start walking to pick Peta up from school at 3pm Monday to Friday starting the 18th May.� This trip is 2km each way.� Initially will be walking 4km 5x a week.� Once Ben starts school on 7th June will be walking to and from school, therefore 8km a day.� On days when the weather is too wet or cold for walking I will supplement with 5km bike ride on exercycle.� |
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THE BASICS |
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Take my nutrition back to basics.� The following will be my everyday guidelines. |
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� |
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When planning weekly menus; look at whole foods and plenty of fresh and colourful fruit and vegetables.� |
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Cut out processed and 'white' foods.� |
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Intake of sugar is to be minimal.� |
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No dairy foods.� This poses a bit of a problem as even in my Burgen bread there are milk solids!!� Initially cut out milk, yoghurt, cheese, butter and anything else that presents itself as predominantly dairy.� |
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Chocolate will be out, therefore Milo will be out!! |
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Everything I am doing I am doing for life.� I have said before that I don't want to be on a diet, I want it to be a lifestyle change.� I am going to follow Lyn's example and allow myself to live a normal healthy life but still have the indulgences.� These "basics" are for my day to day living.� They don't account for when we have occasions or indulgence.� On a Saturday night watching the rugby I may partake in a couple of beers or a couple of rums or a couple of wines.� I will live a normal life not one ruled by food. |
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PROTEIN����������������������������������� FATS |
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Eggs����������������������������������������� Cold Pressed Oils����������������������������������� |
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Soy Yoghurt�������������������������������� Avocadoes |
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Soy Milk������������������������������������ |
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Lean Red Meat |
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Skinless Chicken |
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Fish |
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CARBOHYDRATES������������������������ FRUIT AND VEG����������������� |
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Wholegrain breads ����������������������� As many and as varied as possible |
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�� eg Burgen, Vogels���������������������� Lots of herbs |
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Crackers |
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�� eg Ryvita |
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Potatoes |
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Brown Rice |
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Basmati Rice |
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Rolled Oats |
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Bran |
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Wholemeal Pastas |
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DAILY |
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Minimum 2 servings of fruit |
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Minimum 5 servings of vegetables |
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Minimum 8 glasses of water |
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WEEKLY |
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2 - 3 servings of lean red meat |
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1 - 2 servings of fish |
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This may seem rather limited but the basis of my diet is going to be around fresh fruit, vegetables, lean red meat, fresh fish, skinless chicken and good carbs!!� |
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