Candy Wright, Competitor Fight the Flab
Week 6 – Candi
You will all have seen Ann’s write up on our lunch out together. It is very true what she says about the Gym and having people watch over us and work with us. One thing she did not mention is that we are all working as a team in the Gym and giving each pats on the backs to get us all through the sessions.
It’s a lovely thing to take four relative strangers (OK I knew Sara before but only as an aquaintance) and see them become friends and aim for the same goal. I of course admire everyone, but Clare always stands out in my mind – she is trying so very hard and shows such strength and determination when she says that she wont eat bad food and that it has to become a way of life for her for ever if she wants to change. I hope she succeeds with all her dreams for the future.
I was very happy to hear that I had lost 24 cm’s off of my body the other day and hopefully that will double by the end of the competiton. Will be interested to see the results of my Body Composition Analysis next week to see precisely what has changed.
On nutrition this is quite differant! As Ann says, she is not there with us all the time, and neither is the team. So we are very much on our own. Unfortunately along with my manic life style running all over the place, my husband hasn’t quite got the jist of whats good and what isn’t so I am going to have to sit down with him and try and explain more so that he doesn’t keep asking me if I would like pasta and ice-cream for dinner!!!
It was quite an interesting luncheon with everyone and although I have to say I didn’t enjoy my meal I actually came away feeling full. Maybe it was the mushroom sauce (a little runny) and the four chips I ate that the others didn’t or my delicious fruit tea. But I did feel full up so thats good. The restaurant L’Almacera in Teulada (www.almacera.eu) was a nice location, easy to find, very quaint and the service was very good and they were very helpful towards what we were doing that day. Apparently it was actually an olive press and dates back to the 17th Century.
Thanks Ann for all the info you gave us the other day on what we would have eaten in the past and what it meant for us, and what we did eat and the nutritional value of our choices.
See you all at the gym and looking forward to getting my BCA done next Tuesday.
March 9th, 2010
Clare Reula, Competitor Fight the Flab
Clare – Week 6
Well we are over half way through the competition now and I am still finding the gym and exercise quite easy although the guys down there push us to the limit (and beyond) some days – but enjoying it none the less.
We went for a meal with Ann on Saturday and that opened my eyes to how I was eating and I understand now why I must not rush my food. I have now been practicing this and have to say I had been struggling to eat my last snack in the evening as I was feeling too full! Since saturday I have found that I am still hungry so I have been eating that snack at night, which I feel is a major break through for me as I have struggled so desperately to eat more regularly.
But I am now getting food in at least 4-5 times a day and think I have cracked the right combination of foods. I am now really pleased as I feel I may really be getting somewhere now. Ann just took a look at my food diary and said that this past week showed the most amazing change! I am now determined to keep it going……….
March 9th, 2010
Sara Hamer, Competitor Fight the Flab
Following Ann’s request for us to eat at least one meal per day slowly and conciously, I’ve been doing just that!
Yes I do feel a little stupid when eating slowly, but I’m getting used to it now.
During the meals with my children, or where I’m really hungry I catch myself shovelling the food in (well sort of!) and make myself slow down. It is much easier to eat slowly with no distractions (expecially children!) and also when I’m not already really hungry!
I do notice the flavours more but up until the last few days I haven’t been too hungry so was satisfied after meals anyway. Overall, eating conciously is easy but it’s getting through this learning phase and remembering to slow down that makes it harder.
Ann has asked me to cut down on the snickers!! Although a fairly good snack as they provide protein, it is still a high glycemic carb and eating too many of them as snacks is not too good an idea! Point taken on the snickers Ann! Like her I am a chocoholic and knowing that occasionally I can have some makes this whole nutrition change easier. However, I will limit them right down to ‘emergency’ use only!! Either that or do loads more exercise to make up for it!! 
I have been feeling hungry on occasion this past week, not sure why. I know I have missed a few snacks but however organised I am, sometimes I just physically don’t have the time (or opportunity) to eat at snack time.
Other than that, things are still going well and I’m enjoying the feeling of wellbeing (even with a painful back!)!! At least the serious pain has gone and I’m now left with sciatica. Fingers crossed it will go on it’s own accord soon!!
Hasta Luego.
March 9th, 2010
Annie Swistak, Competitor Fight the Flab
Week 6 – Annie
I’m really enjoying this experience and I’m feeling alot better now! I’m not hungry at all – in fact I am actually sick of eating!
I never thought I would ever say that but it’s true. I have bags of energy all the time – I’m always on the move now where as before I was not.
I am missing my oranges (citrus intolerant) and I do miss I do miss chedder cheese and ice-cream and yogurts as well (dairy intolerant) but hopefully I will be able to start allowing them into my body again slowly and small portions. One of my favourites now is chicken wings with salad - it’s very tasty. And I recommend the quorn sausages to everyone - you can buy them in Iceland. They are great with a salad. I am not liking the vegetables that much to be honest but I have to eat them because I know how good they are for me.
March 9th, 2010
Ann Mather, Celebrity Nutrition Advisor, FamouslyFit.com
One of the problems in our daily lives is that many of us rush through the day, with no time for anything … and when we have time to get a bite to eat, we gobble it down. This leads to stressful, unhealthy living.
Taking just a few more minutes at each meal can have a profound effect on your health and wellbeing.
It Is So Easy – We Just Don’t Think About It!
It really is so easy! After each mouthful, put your knife and fork down until you have chewed your food at least 10 times and swallowed it.
IS THIS ENOUGH REASON FOR YOU TO EAT SLOWLY?
Lose weight: There is increasing evidence from studied that if you eat slowly you will consume fewer calories and reduce the risk of overeating. It takes 20 minutes for the brain to register we are full. If you eat quickly, you will have “guzzed” your way through an enormous amount before that signal gets heard! In France, they eat really slowly – amazingly more calories and more fat than in the USA – but there is a much lower rate of heart disease and obesity! Studies indicate that up to 10 kg can be lost in a year by simply eating more slowly!
Appetite Reduction: This is kind of like the first point. Your brain takes 20 minutes to register that you are getting full – and our bodies are designed to send the signal to GRADUALLY diminish the appetite as we eat. The slower we eat, the more that signal can take effect.
Portion Control: Eating quickly simply allows you to eat a huge amount before you realise what you have done and before you get the signal that you are full. You are more likely to go back for seconds! If you eat slowly, what first appeared to be a small portion will actually leave you feeling quite satisfied. We need far less at each meal than we think we do. We need to eat “little and often”.
Enjoy your food: If you shovel your food in, your taste buds don’t have the time to register what you are actually eating. So if you are eating sinful foods, you end up eating much more to get the “feel good” effect. Slow it down and you are able to savour all of the wonderful variety in texture, taste and smell. Amazingly, the more you allow yourself to enjoy your food, the less you will eat! Research has proven that people who actually eat “fast food” slowly do not like the taste – but if they keep eating quickly, they eat at least twice as much of the junk food. Hardly a surprise really!
Improved digestion: digestion starts in the mouth – the more you do there, the less you need to do elsewhere. In the mouth, saliva starts to break food down into smaller chemical constituents. By the time it reaches the gut, the food is partially processed. So, your body can then start to absorb the nutrients that it needs much quicker – in turn it feels satisfied much more quickly. If you eat too quickly, everything hits your gut like a brick! This is the cause of many digestive problems and it also slows down your metabolism.
Increased Absorption: I have already mentioned it before. The more your food is broken down by the time it reaches your intestines, the easier it is for your body to extract and absorb the essential amino acids, minerals and vitamins.
Heartburn & Acid reflux: eating too quickly can cause heart burn and acid reflux
Reduced stress: When we go and sit in a sauna or a Jacuzzi, we intend to relax. Eating is a habit (or necessity) that actually puts the body under enormous stress – especially when we rush it. If we can start to put eating in the same place as relaxing, it helps to reduce stress. Again, there is so much research to confirm that if you distract the mind from eating (watching TV, sitting at the computer, etc, etc) we interfere with the normal signals and this increases stress. If you plan to eat, do nothing but eat!
Reduced Risk of Obesity: research shows that there is a direct correlation between rate of eating and obesity – for all of the reasons included in this article!
Reduced risk of Heart Disease and Diabetes – research shows that eating quickly is directly associated with insulin resistance. If you are eating lots of carbs (and especially the wrong type) and eat them really quickly, your blood sugar will “sky rocket”. There is also an association between quick eating and heart disease and diabetes.
Lower Blood Pressure and Lower Cholesterol – once again, research shows that there is a link between fast eating and conditions such as high blood pressure and high cholesterol
The Fast Food Syndrome – experiments show that when people eat fast food slowly, they actually don’t like it and start to choose things that are better quality
March 8th, 2010
Saturday, 6th March 2010
Well, we are now just about half way through the program. I have to say that the girls have been working incredibly hard – of course with their exercise – but also with their food. At the moment, the exercise bit is quite easy in relation to planning for it (the doing it is a lot harder!). They have to turn up at a given time, then follow the directions of their fitness instructor, sweat buckets, and then go home. There is a structure and they are under guidance all the time.
When it comes to their food, they are on their own 99% of the time. They have been given a framework to follow, but I am not sitting on their shoulders when they go shopping, I am not standing in their kitchens when they start to prepare their meals, and I am not sitting at their tables when they eat. For some of the participants, the changes have been enormous – not only what they eat, but how often and when – and I have to say that they have all risen so well to the challenge. I am so impressed, and proud of them all.
So this week, we remeasured the outside of their bodies. They had lost 60 CENTIMETRES between them around their bodies. How amazing is that? And next week, we will be redoing their Body Composition Analysis to see just what sort of changes have been taking place inside their bodies.
Today, I invited all of the girls to join me for lunch at a little restaurant in Teulada called L’Almacera (www.almacera.eu). It is very easy to find. Coming off the 332 in toward Teulada, under a blue bridge, across a roundabout and at the second roundabout you really cannot miss it! There is a huge car park outside. They have a great “A La Carte” menu and do “menu del dia” – at lunch time for only Euro 7.95. I am not sure what the building used to be – maybe an old finca or maybe an old barn – but it is very traditionally Spanish. Inside, it was really very well presented. All of the tables had linen table clothes, with beautifully folded napkins, and cutlery properly laid out. The service was excellent – especially as I was being such an awkward customer. I would recommend it to you all.
So, back to Fight the Flab. We met at the restaurant and everyone ordered water! I know Candi really wanted a little glass of wine, but she resisted…….Once the menus arrived, and before we did anything else, I asked them all write down what they would have chosen had this been 8 weeks ago. Here is what they wrote
Sara Liver pate, bread, lamb’s liver and bacon with potatoes, Banoffi Pie, with Diet Coke
Annie Caesar salad, roast chicken with chips, cheese cake, with Wine
Clare Vegetable soup with bread and ali olli, Roast chicken with chips, Banoffi Pie, with Wine and probably a Sprite
Candy Caesar salad, lamb’s liver and bacon with potatoes, Banoffi Pie, with Wine
We then went through everything and discussed what they would have been eating, whether it was giving their bodies anything worthwhile in terms of good nutrient, whether it was balanced, whether it contained lots of sugar or fat, and whether it would have pushed their blood sugars up to the ceiling. And all this time, the bread and ali olli were just sitting on the table – nobody touched it………Sara finally asked the waitress to take it away.
Then I asked them to look at the menu again and decide what they wanted to eat today. I reinforced that they could designate this “a bad day” and eat whatever they wanted – they are allowed one really bad day a week!
Here is what they ordered:
Sara Vegetable soup, chicken breast (no sauce or chips), Melon, with Water and a Tea
Annie House Salad, chicken breast (no sauce or chips), Melon, with Water
Clare Vegetable soup, chicken breast (no sauce or chips), Melon with Water
Candy House Salad, chicken breast (she had the sauce and chips – but left most of the chips), Melon, with Water and Fruit Tea
Once they had made their selection and placed their orders, we then talked about what sort of balance of nutrition they had chosen – were they getting protein (yes for all of them), were they getting good carbs (yes for all of them – but house salads tend to be very weak on the nutrient rich vegetables, and it does all depend on what has gone into the soup), were they getting dietary fat (yes for those having the house salad – but the rest of us drizzled olive oil on our chicken). I was very impressed with them all.
We had some interesting discussions throughout the meal – about eating at Monroes, going to the cinema – all sorts of interesting changes that they were making in what they chose to eat in these circumstances. One snippet that I remember specifically was when Clare commented that there was nothing good on the desert menu for menu del dia, so she would have to choose something bad! We then had a conversation about that. Just because you are having a menu del dia, do you have to have every course? And just because you are having menu del dia, can you not ask the restaurant owner if they can provide a different option – fresh fruit? So, in the end, that is what we all did. Asked if we could all have some fruit – so we got melon. Going for menu del dia is always limited – inevitably it is not providing the best options – but never, ever, be afraid to ask for something that you want! And just cos it is there on the menu does not mean you have to have it. So long as you leave feeling you have received good value for money!
Anyway, unknown to the girls, I had asked the restaurant owner to bring everything out together because I wanted them to see quantities. In the west, we have got into this thing about having starter, main and pud separately, and as a result can completely lose track of what we have actually eaten and how much. In the olden days, they did not do this. Everything came out onto the table at once! I wanted them to see the total amount of food that they were going to be eating and measure it up against their “hand, fist, thumb” allowances. It all looked pretty good – perhaps a bit low on the good carbs – the soup and salad starters were not quite enough – so we discussed that. You never know in a restaurant when you go there for the first time how big their portions are going to be, so it is better to be cautious – you can always call the waitress back and order a bit more (salad or vegetables of course!). One of the saddest things for me is that, being here in Spain, the offering of good fresh vegetables in restaurants is often so lacking. You just end up with chips and a few sprigs of parsley. Could do better – everywhere…………..
And then, as everyone was tucking into their meals – I told them to put their implements down! I had previously given them something on eating more slowly (I will get it posted on the blog) – there are amazing health benefits as well as weight loss benefits - and had set them the challenge of eating one meal a day in a more leisurely way without the distraction of TV or anything else. I think that Clare and Sara were the only ones to have tried to do that so far – but today they all had a go. For about 5 minutes we all took a mouthful and then put our implements down. I then just said to them “eat as you want” but they all continued to eat slowly. I dont know about them, but I really enjoyed my time because instead of us all scoffing, we were relaxing and talking to each other!
There was a lot of chat and discussion and sharing of experiences going on which was absolutely fabulous. I am so glad we did this, because I know that normally when they meet they are rushing in and out of the gym – they dont really reflect and talk about the nutrition side of things, which of course is key to avoiding putting weight back on once they finish their challenge.
WELL DONE GIRLS.
(p.s. I felt hungry too cos did not have enough of the good, richly nutritious carbs)
March 8th, 2010
Today (day 34) following our gym session, the Fab Four headed off to Teulada to meet up with Ann to have lunch together. Ann gave us a little task to study the menu and write down the options we would have usually chosen before the Fight the Flab programme started. I chose, pate with bread as a starter, liver & bacon for a main course and yummy banoffee pie for dessert. However, that was just an ‘example’ and NOT what I actually ate!!
Ann talked through the choices we would have made and how balanced (or not) it would have been, following the guidelines for this nutritional plan. Overall mine was full of saturated fat and bad carbohydrates with not a lot else! Oops!
What I actually chose from the menu was homemade vegetable soup to start and chicken breast for main course. The chicken breast was on the menu as being served with a mushroom sauce and chips. However, as I cannot have mushrooms, due to my yeast/fungus intolerance and chips (potatoes) are a poor choice of carbohydrate I asked the waitress not to have either of these with my chicken. I ordered melon as a dessert.
We weren’t aware of this, but Ann had already arranged for all three courses to be delivered at the same time! This was so we could see how much we would actually be eating. I was a little surprised that the chicken arrived with a very small garnish of lambs lettuce and a couple of cherry tomatoes. I was not offered any extra veg or salad to accompany the chicken, which was a little diasappointing. Ann said that she would normally have ordered extra vegetables because the soup alone was probably was not enough!
During the starter Ann asked us all to put down our cutlery and conciously eat slowly so the messages of ‘getting full’ would be able to get from the stomach to the brain before it’s too late and we’d overeaten!! We ate all three courses like this, putting down the cutlery after each mouthful.
I must admit, I was still hungry after my meal, and hoped the mint tea with a little sugar would help, but it didn’t!!
When I got home, I had glass of water and a mug of ordinary tea, which took the edge off my hunger. I did have an ‘early’ dinner though, of salmon filet with salad, which I thoroughly enjoyed. I’m now just about to enjoy a relaxing evening with my children watching a film and eating my ‘allowed’ snickers bar as a snack!
Hasta proximo…
Sara x
March 8th, 2010
Sara Hamer, Competitor Fight the Flab
Things are going well. I always have fruit salad and salad prepared in the fridge along with boiled eggs and some form of meat. This really helps when I’m in a hurry (nearly always) or if I need to take food with me somewhere.
I’m feeling more alert than I have for a while and even though physically I’m often tired due to the exercise, I feel very motivated and have a lot more energy than previously.
I haven’t really craved for anything or felt hungry at all, which I am surprised and pleased about. Having said that when I woke up this morning I was starving, but I missed a snack last night which would probably account for it.
The main thing I have discovered is the taste of food! Eating conciously and enjoying the flavours is wonderful! My hubby (Phil) experimented the other day and put some sliced courgette in a pan with a little olive oil and brown sugar (not sure if that’s ok!) and saute’d it. We had that with salmon and other roasted veg, but the courgette was especially delicious!!
I had a bit of a naughty day on Saturday, which was initiated by a restaurant! I ordered a chicken and avocado salad (no details were on the menu) and when it arrived it had rice mixed into the salad (which had very little chicken or avocado) AND a thick slice of fresh olive bread. I decided that as I wasn’t going to pick out the rice, I should have a naughty day and enjoy the bread too. When I got home I also had 2 small ‘valenciano’ cakes and then cookies in the evening…I went to bed at midnight, but I couldn’t sleep, I laid there until nearly 3am before I must have dozed off! Not sure if it was the amount of sugar I’d had, but that’s what I put it down to!! My body isn’t used to it anymore!!
In general, I’m feeling positive & energetic but a little anxious about what happens after the program finishes and i’m left to my own devices, both exercise and food wise!!
March 3rd, 2010
Sara Hamer, Competitor Fight the Flab
My Background
:
I was born and grew up in Hemel Hempstead, Hertfordshire with my parents and younger brother. When I finished college I wasn’t ready to settle into a career, so went to work in America (near Philadelphia) for 12 months as a nanny. On my return I started to work for BT (customer support) and stayed with BT (then Syntegra) at various locations in the south of England for 10 years, moving from Customer Support to Human Resource Management. I met my husband (to be) at work and we married in 1998.
Why I applied:
I moved to Spain in 2002 with my husband and 8-week old baby. After 18 months of relaxing and enjoying the Spanish lifestyle, following the high-paced life I had in the UK, we bought a large restaurant/bowls club/leisure venue and began working an average of 80 hours a week. Following the birth of my second child in 2004 I once again tried to lose weight, with some success, but as always, as soon as I stopped ‘dieting’ the weight gradually went back on despite the hectic lifestyle. Over the last 20 or so years I have tried many different diets, including, Weight Watchers, Rosemary Conley, Slimming World and also very dangerous appetite suppressant tablets, all of which work when you stick to them, but as soon as you stop the weight creeps back on again. We sold our business in January 2009 and since then my weight has gone up to over 13 stones. I am 5ft 4ins tall. I have played Netball on and off since I was 11 years old, but not played for 5 years. I play flat green bowls competitively here on the Costa Blanca and when possible I swim with friends or go walking. I am fully aware of what the ‘right’ foods are, but with all good intentions, I start a healthy eating routine, and once I ’slip’ a few times, it all goes out the window. I do not drink much alcohol, but I do have a sweet tooth. I tend to pick between meals and my real downfall is with cake, biscuits and chocolate. For that reason I try not to have any in the house – I can resist anything except temptation!!
I need to lose at least 3 stones in weight and subsequently I have low self esteem and lack confidence in my appearance. I do try to look good from the neck up, but my wardrobe is limited as I find it hard to find clothes that fit me and I hate going shopping for clothes as it means I have to try clothes on and look at myself in a mirror. I have struggled with my weight and life style since my early 20s and now I have just turned 39 and I am determined NOT to be fat AND 40!! I want to be happy and to be able to run around with my children without embarrassment, to start netball again and to go out feeling and looking FAB!! I struggled to find a recent full-length photo for the application as I delete any that I look fat in (which is nearly all photos)! Most photos of me are only head and shoulder shots.
My progress so far (after 3 weeks):
Although the Fight the Flab competition is very time consuming, I have given it my 100% commitment, because this time I am absolutely determined to get rid of all my excess weight and keep it off. I have really enjoyed getting back into exercising and I look forward to every class. I found the nutrition side quite difficult to start with as the plan is so different from how I was used to eating and how I have been brought up. However, I think I’m getting to grips with it all now, and I’m even at risk of becoming a bore telling people what foods are good for them and which they should avoid! I can see some small improvements in my shape and that is giving me more motivation to continue!
March 2nd, 2010
Annie Swistak, Competitor Fight the Flab
My name is Annie and I am fat! I am outwardly happy and I cope but dont want to spend the rest of my life coping. I saw my life my future always shrouded with the fat I carry but now for the first time I see a future free from this I actually see a happy future.
We came to spain a few years ago and have had a very tough few years., My mum has had a lifelong battle with weight issues and I was heading the same way. . My mum sent me to a boarding school miles from home which had the learning support I needed, it also got me away from the relentless bullying. It taught me independence, but I think I dealt with the loneliness through comfort eating. I left school with average gcse`s but a massive weight problem. The affect of this was disasterous to my self esteem and I didnt like myself very much, so I ate more……….when you dont like yourself it becomes difficult to make friends, it eventually becomes your life.
I have studied for 2 years in london to become a qualified massage and beauty therapist it was tough for me but I wanted this career so much, when I massage a tired stressed client and I make them feel better I am so happy and so proud, actually I am really good at my job, I know that in my profession looks ARE important but who would honestly employ me the way I look, first impressions are everything and I dont look good. As a consequence I am not working but would love to work in a hotel/spa I know the disgust at my own reflection is hard to disguise. I have thought about working on the cruise liners but again who would employ me the way I look.
The most wonderful thing happened to me when I found out I was a contestant in the programme, so many fantastic confident people believed in me I actually started to believe in myself suddenly I didnt feel like a failure, yes I ached!!! my muscles didnt want to work my body must have been in shock but I couldnt let the team down and myself. I feel like I have grown taller I think that is called self belief and confidence but whatever it is I love it, and I want to carry on because now I know it IS possible to be who I want to be. I have noticed a big difference its easier to talk to people its not because I am more likeable its because I like myself for the first time. The nutritionist has taught me so much about how and what I eat that I would never have known, I know now there is so much rubbish out there about `diets` and most of it not very successful. Life coaching made me realise the things I keep inside affect my choices. The gym has shown me with hard work you can actually change the shape of your own body. And new friends always there to support you is so so important. I had a party this week and someone said I looked like a blossoming flower growing out of the soil and I thinking about that I do feel like I have come out of the dark for the first time.
March 2nd, 2010
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