10 months, 38kgs / 83lbs lost!
HW: 111.5kgs / 245lbs
GW: 85kgs / 187lbs
CW: 73.5kgs / 162lbs
I have to admit, only over the last week or so have I actually began to “see” my body now, for what it really is. Up until this point I’d always accepted kind comments about my improved physique, believed I do look good and marveled over the kind words spoken by those who wish to tell me what they think of my efforts. All the while I was stuck in my “old” body, in my mind, though not in a negative way. It was neutral thinking.
I know having lost 38kgs has drastically changed my body, so much so that people I once knew who see me now almost don’t recognise me. (I haven’t decided whether that’s a good or bad thing, haha!) Over the last month my body composition has changed, having done continuous bouts of physical activity; allowing my muscle tone to shine through.
It was until the last week or so of having done so much physical activity, my body welcoming it and feeling beyond pumped with endorphins that the old lingering views of myself seem to have diminished into the past. Over the last month I’ve learned to let the past go, I’ve dealt with ancient emotional issues. In doing so, the weight feels as though it’s been lifted off of my shoulders. The past and it’s events no longer plague my present, I’m able to live in the present moment all the while being conscious about the future.
My mindset now is toughening and I’m working towards becoming unbreakable. I ammuch stronger, body and mind. Moreso than I have ever been in my entire life leading up to this point. I feel incredible, from the inside out.
Fruit is important in your diet. But unfortunately it sometimes gets a bad name for its sugar content. There are two types of sugar in fruit, natural sugar and added sugar.
Fruit contains some sugar that occurs naturally. This sugar is called fructose. Fructose, like any sugar has no nutritional value, all is does is generate energy. However, fructose foods are still naturally nutritionally rich overall. Therefore fruit is healthy. They are a very beneficial source of sugar rather than foods with sugar artificially added to them ( Candy bars etc).
Juice concentrate that does not have ‘100 % natural’, ‘No sugar added’ etc, usually contains more added sugar than others. Sucrose is the main sugar added here. However, many companies instead add additional fructose. But this fructose is from a chemically-formulated & very intense sweetener. Fructose is used more than sucrose because it is relatively low cost. It is also the sweetest of all naturally occurring carbohydrates and is regarded as being 1.7 times as sweet as sucrose.
How to determine if a food product has added sugar:
Check ingredients list for the following: Note: The largest ingredient will be named first on the list.
- Brown Sugar
- Invert Sugar
- Raw Sugar
There are, unfortunately a few others too. You can eat fruit! You can eat plenty of fruit if you are eating it with plenty of vegetables, lean protein, complex carbohydrates etc. Like everything else, it just has to be eaten in moderation in a healthy-balanced diet full of variety. Fruit is a fantastic natural energy generator and is often eaten before a workout.
Eating fruit would only be bad if you where eating large amounts of it. You would have too much sugar in your diet and you would also be lacking in nutrients that you need from other foods. And your carbohydrates level may also be very high.
Very High in sugar, but remember it is NATURAL SUGAR: Cherries, Mangos, Figs, Grapes, Banana’s, Dried fruits like raisins.
High in sugar: Plums, Kiwis, Pineapple, Oranges.
Low to Medium amount of sugar: Strawberries, Watermelon, Peaches, Blueberries.
Lowest in Sugar: Raspberries, Blackberries, Cranberries, Rhubarb.
Looking at the classifications list, I eat a lot of those fruits. Grapes and Banana’s are classified as very high in sugar. And oranges are high in sugar. I think everyone in the weight loss / fitblr community eats them at least once a week (Bananas, oranges I mean, not all types of fruit lol, we eat fruit all day ha) ! So what fruit should I eat? ANY OF IT. You want that orange? You want that banana? Oooh high in NATURAL SUGAR. Oh well then it is not a problem. It is natural. It is ok to eat in moderation. It is ok to have an orange, a banana and ten grapes. Just like it is ok to have a chocolate bar once a week, or twice a week. It will not make you gain 10000000000 + pounds. MODERATION IS KEY.
Now, please. No more
freakin’fruitin’ questions about fruit! Unless it is about which fruit is my favourite. Which I shall answer as, Strawberries & Pineapple.
I’m so thankful this exists.
August 30th 2011 to June 7th 2012!
Oh boy, do I feel amazing! Now that the excess fat has left my body, I can now function to the best of my ability. The difference between my back from August until now, goodness gracious. I’m just a little proud of myself?!?
I’ve made quite a few progress updates lately, to read about how I feel about my transformation and the activities I am now capable of due to this impeccable health and fitness I’ve created for myself, have a look through my Before and Afters or my Progress tabs!
- Want a little inspiration?
- Just starting out your journey?
- Healthy, easy recipes?
- A guide on how to live a positive life?
- Exercise tips and videos?
- Nutrition advice?
It’s all here on my blog and I welcome you to peruse through them. This is how I lead a positive, healthy life. Hopefully inspiration will fill your day and you’ll be motivated to do something more with the time you have right now. There is no time like the present!
Make healthy choices, every single day.
7 Health Benefits of Celery:
- Immune System: The high amounts of vitamin C in celery promote a healthy immune system.
- Blood Pressure: Celery contains pthalides, which have been shown to lower blood pressure by relaxing the muscles around the arteries and allowing vessels to dilate. The calcium, magnesium, and potassium in celery also helps regulate blood pressure.
- Cholesterol: The pthalides in celery may also lower cholesterol by increasing bile acid secretion.
- Cancer: Celery contains coumarins which have been shown to be effective in the prevention of cancer.
- Diuretic: Celery has been used as a diuretic for centuries. Its diuretic effect comes from its balance of potassium and sodium which helps to flush out excess fluid from the body.
- Inflammation: Celery is believed to have anti-inflammatory properties, which may help with ailments attributed to inflammation such as arthritis.
- Diet Aid: Celery will not directly cause you to lose weight, but it is a great aid in weight loss because it is very low in calories and has a lot of filling fiber.
Plus it’s beyond delicious. Add 100% natural peanut butter to the equation, well.. no words can describe.
by Laurentine ten Bosch, Producer Food Matters
1. Artificial Sweeteners
Aspartame, (E951) more popularly known as Nutrasweet and Equal, is found in foods labeled “diet” or “sugar free”. Aspartame is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. Aspartame is not your friend. Aspartame is a neurotoxin and carcinogen. Known to erode intelligence and affect short-term memory, the components of this toxic sweetener may lead to a wide variety of ailments including brain tumor, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson’s, Alzheimer’s, fibromyalgia, and chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors. Read more about the dangers of Aspartame here.
Found in: diet or sugar free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar free gum, drink mixes, baking goods, table top sweeteners, cereal, breathmints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste
2. High Fructose Corn Syrup
High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.
Found in: most processed foods, breads, candy, flavored yogurts, salad dressings, canned vegetables, cereals
3. Monosodium Glutamate (MSG / E621)
MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the “I’m full” function which explains the effects of weight gain.
Found in: Chinese food (Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats
4. Trans Fat
Trans fat is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increases LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease and strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat are now forbidden on the Danish market if they contain trans fatty acids exceeding 2 per cent, a move that effectively bans partially hydrogenated oils.
Found in: margarine, chips and crackers, baked goods, fast foods
5. Common Food Dyes
Studies show that artificial colorings which are found in soda, fruit juices and salad dressings, may contribute to behavioral problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colorings to cancer. Watch out for these ones:
Blue #1 and Blue #2 (E133)
Banned in Norway, Finland and France. May cause chromosomal damage
Found in: candy, cereal, soft drinks, sports drinks and pet foods
Red dye # 3 (also Red #40 – a more current dye) (E124)
Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission
Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!
Yellow #6 (E110) and Yellow Tartrazine (E102)
Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.
Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!
6. Sodium Sulfite (E221)
Preservative used in wine-making and other processed foods. According to the FDA, approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.
Found in: Wine and dried fruit
7. Sodium Nitrate/Sodium Nitrite
Sodium nitrate (or sodium nitrite) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic ingredient, and the USDA actually tried to ban this additive in the 1970’s but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products. Why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It’s actually a color fixer, and it makes old, dead meats appear fresh and vibrant.
Found in: hotdogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat
8. BHA and BHT (E320)
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.
Found in: Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello
9. Sulfur Dioxide (E220)
Sulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include: bronchial problems particularly in those prone to asthma, hypotension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labour Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.
Found in: beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.
10. Potassium Bromate
An additive used to increase volume in some white flour, breads, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.
Found in: breads
Avocados are incredibly delicious, versatile and nutrient dense.
They are rich in potassium (higher than bananas)High in Vitamin K- (allows your blood to clot normally, and helps to protect your bones)Fairly high in the B-Complex Vitamins,Contains Vitamin A, C, E, and,Are rich in magnesium, iron, calcium and other trace mineralsFat! Healthy fat!
Avocados are extremely rich in fat- (Roughly 20-25 grams per fruit). This is the good fat, folks. It is pure, raw, plant-based, nutrient dense, fat. It is mainly composed of Monounsaturated fat (MUFA), and tied for second at its levels of Polyunsaturated, and Saturated fat. The body needs some fat to function. Growing children especially need fat. However, there is a difference between the fat we find in an avocado, and the fat we find in a cookie. Even if one were to compare a low-fat cookie, to an avocado, the plant-based fat in the avocado, will be more readily digested and assimilated by the body than the cookie.
Read the rest of the article here!