Food pyramid alternative

3D Personal Training food pyramid

I've just discovered the new food pyramid or food pyramid alternative as seen on the 3D Personal Training website. What I like most about this food pyramid is the back to basics approach. Seems pretty easy to follow, which is good for me as it means I'm more likely to stick to it! I really love the 'Don't forget to get - plenty of sunshine, plenty of rest & relaxation and plenty of water'.

You can follow Craig from 3D on Twitter and on Facebook or on his website. I check in every other day for some great tips on reaching your health and fitness goals. *Thanks Craig, your guidance and support for Matthew has been invaluable - which in turn has been great for me too!! : )

Alison 

an ok kind of week

So not a great week, an ok kind of week, but not a great week...but decided not to be to hard on myself and have to remember to just try again next week, so go a little slower. It's been a bad week with killer headaches, aka migraines. So just scraped through the week with getting all the day to day stuff done - put the exercise on the back burner. Did manage to get a little bit in though, especially some stretching and walking when we had sunny days.  

Meals were ok, not great, but ok - had to feed my migraine some comfort food! Monday was take away, as we were home late. Tuesday was baked chicken with white beans and veggies, also had a mixed berry crumble for pudding with custard - it's this chilly Autumn weather - it gets me every time! Wednesday was turkey meatballs in a tomato sauce with onions, garlic and spaghetti. Thursday was yummo (I guess that means it was not good for the diet) - spaghetti pasta with potatoes, peas, bacon, garlic and chilli* - the migraine loved it - almost gone this morning (thank god) and now I'm wishing there was left over’s from last night for breakfast!  *this recipe was modified from here.  Dinner tonight will be something like baked chicken and veggies with a green salad on the side.

As a family we are loving these cold Autumn evenings - Fridays we love especially as we settle down with some TV shows from home - at the moment we are watching 'The Block', snug inside with a baked dinner and a pudding with custard...mmmm. Not sure it's great for the diet, but it's great for the soul and that's got to be good for you! 

 

Here's the link to my favourite baked chicken dish - sorry Jamie couldn't find it on your Jamie.com website.

crispy and sticky chicken thighs with smashed potatoes and baby tomatoes 

Alison 

a good start

i feel like i got off to a good start this week. i really made an effort and i'm proud of myself. it all started out well and i tried to keep up the momentum. i made a conscientious effort to cut out the CRAP and in doing so i had a couple of wine free nights, and when i did indulge it was only a glass or 2 of red with dinner (in my mind i'm thinking ''Mediterranean way of life'' whenever I have my glass of red with dinner) . meals were pretty well thought out with chicken 1 night so far, fish two nights, beef one night and all accompanied by lots of fresh leafy green salads. i've cut back on the caffeine, only had one or 2 coffees but need to reassess the tea intake (i do so love a nice cuppa, especially when someone else makes it for you).

wednesday i took a bit of a breather exercise-wise and decided to call it a mental health day. thursday, even though it was only 3°c, took a brisk 30min walk which got the blood pumping! today back downstairs with the same exercise routine i started on monday. 

next week i'm going to have a closer look at meal planning and keeping track of what i eat, and increasing the exercise by upping the repetitions and adding in some weight bearing exercises. 

dinners this week, so far, have been 

*chicken with white beans, cherry toms and red peppers

*tuna pasta salad (only a small amount of pasta for me)

*''bavarian meatballs'' with red wine gravy
*tuna patties with salad

*baked chicken with baked veggies

all meals included a nice big leafy green salad (love my leafy greens) with a splash of olive oil and a splash of balsamic. i need to increase the amount of fish and decrease the red meat. need to work on that. 

also this week i stared some vitamin infusions with my homeopathic ENT. now that winter is setting in and the kids are coming home from school with colds, i thought it would be a good idea to start boosting my immune system. plus good news...lost a kilo! 

feeling good! 

Alison 

mental health day

having a mental health day today. and don't we all need those some days. yes sireeee we do.  my german tutor and friend petra came for a visit this morning. we hadn't seen each other since july. a whole season has passed. that's the longest we've been apart since I arrived here 2 and a bit years ago. i've missed her. we had so much to catch up on. so many stories to share. it was wonderful. so no stretching or exercising has been done today. but i have had a great mental health day and that does wonders for the body and soul.

Alison 

Did it again and the motivation for it

Yep, did it again. Pulled on the trackies after a bit of morning blog reading and headed downstairs to the 'room of doom'. So here I am again, pretty happy with myself! Just have to remember to go easy, baby steps and all that.

There have been times in my life where I have embraced exercise and diet with that all or nothing kind of gusto. Only for a short time though. A few weeks later I'd be tired, sore and grumpy and would easily fall back to into the arms of my bad old habits. Mmmm, it was comfy there. Yo-yo diet and exerciser, yes that's me. 

But now that I'm older and wiser (well older anyway, i know this because my knees hurt a lot after doing about 3 lunges) I have learnt from my previous attempts and this time I'm really (really) going to try to give it a serious go. This time it's going to be a far more gentle approach and with the thought of it as a 'new way of eating' and not just a 'diet'. My focus will be more on on my health this time around, not just weight loss like it was back in the old days in my 20's & 30's. 2 kids on and a chronic inflammatory disease in my lungs has changed my view on life.  Now it's time to actually get serious about things and pull myself out of a 10 year rut!

So today, back downstairs I plodded. Did 5 mins stretching, 10 mins on xtrainer thingy, 5 mins on rower and then another 10 mins stretching including some girly pushups, hip extensions, squats and some extra stretching for the lower back (had a bit of a sore back last night). Basically I follow the exercises in this video put together by James Duigan (Elles personal trainer) from here. Then back upstairs to have a protein shake to wash down a vast array of vitamin tabs! Also included some Total Greens in my shake. 

I managed to avoid chocolate & vino yesterday, it was hard but I did it. No coffee but quite a few teas and one really naughty cuppa was when the kids came home from school and we had some afternoon tea. Naughty me had a cookie or 2. But I promise to faithfully improve on this afternoon tea addiction, in time. Well, try to anyway (my sweet tooth is a killer!). 

Dinner was pretty good, I thought, baked chicken with white beans, cherry toms and red peppers with a mixed leafy green salad. Followed dinner with a mandarin and then later a 'sleepy time' tea (peppermint, camomile and fennel) to help me sleep. 

Dinner tonight is tuna pasta salad. 

So, all in all I think I'm off to a good start. Will see how we go tomorrow.

** just wanted to mention where my motivation came from yesterday. I like to read through my favourite blogs in the mornings (because I can). And 2 really stood out yesterday. Both totally different blogs, but both written from the heart. The Clea Salavert Library, dedicated to the memory of one very special little girl. I find so much inspiration in this one little blog. 

**And on the health and fitness side of things, DaniV from Health and Fitness Mum has been a bit of an inspiration for me since stumbling upon her blog.  I really liked her body love post and it got me thinking about my own body and which bits i like (might join in the body love blog, but a bit scared to) and which bits i don't ie. the bits I need to change. So I've made a start on those bits. Thanks for a kick start to my motivation. 

Alison 

pretty excited...

Pretty excited here, think I've finally got some of my mojo back. Some of the old light is shining again. Don't know how it happened, don't know how the switch was flicked but whatever and however it happened i'm pretty excited that it did!

So after moping about for a week (and previous to that much more moping had already been done for quite some time) after my good friend and her family left last week (after a wonderful 8 days visiting us here in munich - oh it was so good to have some company from home) and having eaten my way through a small mountain of chocolate to dull out the pain of missing them (ummm, yes it really was a small mountain) I've finally got myself back on track. Started this morning with some exercise - only a little, but it's a good start right? Any is better than none? Yes sireeee it is!

So i'm thinking if I  write  about it, it could be good motivation for me to continue on with it, as I really, and I mean R E A L L Y  need to shed a few kilos before we come home to Oz at Christmas. I'm back up to around 86 kilos - ugh!!  My motivation usually wanes after a few weeks, but this time I'm hoping to keep it topped up. I HAVE to fit into my summer clothes when we go home - plus I need to lose some weight before I fly - it absolutely kills me to fly - 24 hours on a plane - I hate it with a passion.

This morning, after having a little look through some of my favourite blogs - which is my source of inspiration, I headed downstairs. Put on some music, did some stretching and hopped on the cross trainer for about 10 mins (after I had dusted it off and removed any pieces of Lego what would impede its use). Mental note to self: must read up on heart rate - not too sure that mine was in a good range (mine was more into the ''ohmygoodness that is a little on the high side, isn't it'' range).

Then hopped onto the rowing machine (yes, again after giving it a good dust off and removing any Bioncles/ Star Wars lego bases that had been built around it) for 5 mins. Back onto the cross trainer for 5 min warm down and then some more stretching - incorporating some inner thigh exercises that I pulled out of the memory bank from about a million years ago when I used to be much, much more fit and healthy, some lovely yoga stretches (oh boy that feels good), managed to do the Plank (or is it called The Bridge now?) for a total of 40 seconds, which I thought was pretty good for someone who had almost forgot how to do them, and some girly push ups. Oh and some squats. Only did one rep of about 15 for most, but will increase as the days and weeks roll on. But as I said I'm pretty happy with just being able to do what I did and I'm happy with that - tis a huge start! Yay to me!!

Oh and as for diet, it's now after midday and as yet no chocolate! Hey, it's a great start.

 pretty happy with myself for just getting on with it and 'just do it' (as they say)! 

Alison

this is the type of motivation I need! pic from here

Alka...lize yourself!

Found this all important info on acidity and alkalinity today on The Suveran's blog...

How to be disease free - Alkalise yourself

"Ideal DIET is Alkaline 80% to Acid 20%, ACID is the basis for disease. Disease cannot prosper in PH above 8.5 (easy to test your PH), keep your ph high, and you can’t lose...
enjoy life…dis..ease free."


"DID YOU KNOW THAT IT IS VIRTUALLY IMPOSSIBLE FOR DISEASE TO LIVE IN PH ABOVE 8.5?…..DID YOU KNOW THAT JUST ABOUT ALL OUR FOOD AND DRINK IS ACIDIC?"

Motivation, Inspiration and Life Coaching

For me, finding motivation can be as simple as a bunch of flowers

I'm thinking about how to get more focused, find some motivation and inspiration in all aspects of life ... life coaching may help perhaps?  I'm struggling at the moment with understanding how I got to this point in my life where I feel like I have completely spiralled out of control on all fronts including my health, mental health and fitness. Winter is setting in (hate winter) which is depressing the life out of me (!) and I'm so home sick it's truly ridiculous (to the point of wishing my life away - how I got to this point, I really don't know), I've lost the battle of the bulge (again) and really, really need to find my focus and motivation again. I know what I need to do to lose the weight, but finding the motivation is a huge problem at the moment.

So I'm on the look out for inspiration...

Found this blog this morning....

Living Savvy Life Coaching Blog

**Looking for some more life coaching / motivation links to add to this list.

Also, I know I need to include a few simple things in my life that I seem to have let slip or forgotten about lately. Things that make me happy. Things like just having a fresh bunch of flowers in my home, only buying fresh, whole and organic (when possible) foods. Use that Farmers Market each Thursday in my local area and buy fresh foods and remember they have flowers there too (very affordable ones).

Maybe the key to getting motivated and back on track again is using this one little word 'simple'... start simple - use it as a mantra - simple, simple, simple...

Simple things to remember - get moving in the morning - exercise first thing before you can put it off. See this video on Sarah Wilson's blog about ''The Fuzz'' - very MOTIVATIONAL!

The thing to remember is the other word that goes with 'simple' and that word is 'discipline'.  That word seems to have slipped out of my vocabulary and I need to get it back again. Be disciplined in these simple things like making the beds in the morning - again thank you to Sarah Wilson's blog for this post on The Secret to Happiness - Make your bed, everyday! Simple and it works - if you stick to it.

Ok, so I have a small list of things on the go to help with the motivation already... read up on life coaching, practise your 'simple' method ie, get moving first thing in the morning - do the exercise and stretching before you find an excuse to put it off, buy a bunch of fresh flowers and buy fresh, whole foods....and make your bed!!

Now, go and do some stretching to get rid of the Fuzz...

Alison 

the elimination diet

Matthew is really keen to do the Elimination Diet he got from Craig at 3D Personal Training. He's done it before and got excellent results. He wants me to do it this time as well. I know it will do wonders for me, but I just need to psych myself to do it. ''The Elimination Diet'' - just its name strikes fear into my heart!   Ugh....I think I can, I think I can....

Craig's Elimination Diet

Also a fabulous product I wanted to keep track of so we can order when we get back to Oz is Total Greens - it's been a great boost to my immune system and also to regulate acidity.

anti-infammatories

anti-inflammatory information from the troo health care blog

the difference between food intolerance and food allergy - another post from the troo health care blog

you too can look like Elle Macpherson!

Elle's personal trainer James Duigan shares some great tips here in this video. He seems to have a very realistic approach to diet and exercise, which I like.  Maybe one day (and considering Elle is 47, so I still have a few years to get there!) I too can look like Elle Macpherson! 


I like the quote about keeping it simple. I also read another interview with James where he said it was better to do at least 20 minutes of exercise every day rather than workout 3 times a week. “Keep it simple, lots of green vegies, lots of lean meats, lots of fruit, all the good stuff that keeps you healthy.” 


Interview from SheSaid with James Duigan about diet here and also one about exercise here.


Inspiration from the Daily Telegraph

Alison 

tea for one

I have no problem admitting that I am hormonally challenged, even at the best of times. Just ask Matthew, I can go through 20 different emotions in the space of 3 seconds! True. But it's about to all change. A few weeks ago I found a pretty amazing tea. Yogi Tea's Women's Balance - just read this description and it explains all. From now on this tea is an absolute must in my life.

In Hindu mythology, female dieties are represented with many arms. This is symbolic of being able to accomplish many things simultaneously. This not only applies to the material aspect of life, it also relates to the forces of nature that govern the body and the feminine psyche. This delicate blend of herbs and spices is an effective aid in helping bring balance to each of these aspects of a woman’s life.

And it's in a pretty pink box!  Now I don't cry when watching Bondi Vet (thanks to iTunes and AppleTV we can watch a lot of tv shows from home - thank God for AppleTV!!). In fact now I don't cry when watching tv at all! My family appreciate that. 

Yogi Teas Women's Balance

Yogi Tea

recommended links

Again with Craig at 3D Personal Training and his twitter page - another useful link on super foods

3D's Top 10 Superfoods Revealed!!

1. Coconut Fat: One of the most misunderstood fats known to man. We think it’s awesome; it’s highly anti-viral, anti-bacterial and anti-fungal, fantastic for weight loss (regulating metabolism through optimising thyroid function) and is a great source of usable energy. We use it in smoothies, cook with it, or eat it right off the spoon

2. Avocado: High in great mono-saturated fats and beta-sitosterol, which have been shown to lower cholesterol. It’s also high in anti-oxidants, fibre, and lutein (great for your eyes), and is associated with a reduced risk of diabetes and cancer

3. Spinach: It’s not only Popeye that loves spinach. Calorie for calorie, it’s the king of nutrients, delivering vitamin K (good for your bones), vitamins C and A, folic acid, quercetin (a powerful anti-inflammatory) and as though all that wasn’t enough, it’s an excellent source of calcium too

4. Blueberries: A low GI anti-oxidant powerhouse with anti-inflammatory properties, great for those looking to lose weight

5. Almonds: Gives you a good amount of protein, great fats, fibre, calcium, magnesium and vitamin E, and is highly alkalising. A great snack especially when combined with an apple

6. Free Range Eggs: A great source of very high quality protein, omega 3 fats, vitamin B12 and choline – which is essential for cardio-vascular and brain function. It’s also high in sulphur which amongst other things promotes healthy skin and nails

7. Broccoli: Jam packed full of anti-oxidants and detoxifying enzymes, fibre, and with cancer fighting properties. It belongs to the cruciferous family along with bok choi (pak choi), cabbage and kale

8. Quinoa: A gluten free grain high in protein, calcium, magnesium, iron and fibre, according to the ancient Inca’s, it’s the ‘Mother of Grains’. They loved it, so do we!

9. Kefir: A traditional cultured milk drink rich in enzymes, healthy micro-organisms, complete protein, B vitamins and minerals, aiding digestion and absorption. That’s one cool drink, we think you’ll agree

10. Wild or Game Meat: Compare wild meat to commercially reared meat and there’s no competition. A great source of protein, it’s also a vitamin B, iron and zinc powerhouse, high in CLA (Conjugated Linoleic Acid), which is not only cancer fighting but is also great for reducing abdominal fat

Runners up: olives, sauerkraut, barley grass, sea vegetables, flax seeds, sprouted beans & lentils

recommended links

Matthew met Craig here in Munich and has been a regular at his fitness studio for the past 18 months. Craig has a great twitter page and has some really useful links to follow. Highly recommend checking in with Craig's page every now and then for some good advice. At the moment I'm reading about adrenal fatigue.

Craig's website

Have a new blog and am going to use it!!

I have finally decided to take the very positive step of finding ways to become more healthy and hopefully stay healthy. I came across a few wonderful blogs just by chance while reading some of my favourites - a click here and follow a link there and before you know it you've found something completely wonderful and completely awe-inspiring!  I found one particularly inspiring and she listed some great links that I will read up on and come away armed with useful information in helping to fight my chronic ill health.

I followed a link from this blog which I just happened to come across because I wanted to look at the beautiful food stylist photography (when I grow up I would like to be Aran Goyoaga!! She is sooooo clever. I came across Aran Goyoaga's blog via decor8 which is one of my favourite places to look at all sorts of lovely decorating ideas) and it took me to Sarah Wilson.

Sarah Wilson's blog is loaded with really useful information on auto immune disease and how to stay on top of it and stay healthy.

Sarah listed this blog at The Suveran as one of her useful resources.

And also this one Gluten-Free Girl and the Chef.

Also I wanted to take note of this clinic in Sydney for when we go home - Tonic Australia

I'm pretty excited to find such inspirational blogs and really keen to read through them, but for now, it's late and time to get some of that much needed healing sleep that Sarah says is so important for your immune system!

Another link from Sarah's blog about food friends and foes - I really, REALLY need to take this advice.

Alison