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Day 79 Your amazing shopping list!

Your amazing food shopping list!

All of these foods will serve you well, and leave no shortage of ingredients for you to cook healthy meals. As long as you eat well 80% of the time, then you will be in great shape, and keep your sanity! A treat here and there is no problem when you use this philosophy.

Meat and fish

Anchovy fillets

Chicken breast

Haddock

Mackerel

Prawns

Salmon, fresh fillets and cans

Smoked salmon

Scallops

Squid

Swordfish

Tuna, fresh and canned

White fish fillets

Dairy

Free range eggs

Goat’s cheese (soft and hard)

Milk

Parmesan cheese

Tofu

Live natural yoghurt

Vegetables

Aubergines

Avocados

Beansprouts

Baby beetroot

Broccoli

Green cabbage, green red and white

Carrots

Celeriac

Celery

Chinese leaves

Corn, baby cobs

Courgettes

Cucumbers

Fennel

Garlic

Green beans

Leeks

Lettuce

Mangetout

Mixed salad leaves

Mushrooms

Red and yellow onions

Parsnips

Frozen peas

 Red yellow and green peppers

Red chillies

Rocket

Shallots

Spinach

Sprint onions

Sprouted seeds

Butternut squash

Swedes

Sweet potatoes

Tomatoes

Watercress

Fruit

Apples

Apricots

Blackberries

Blueberries

Grapefruit

Kiwi fruit

Lemons

Limes

Oranges

Pears

Raspberries

Nuts and seeds

Cashew nuts

Hazelnuts

Linseeds

Pine nuts

Pumpkin seeds

Sesame seeds

Sunflower seeds

Walnuts

Pulses

All canned

Butter beans

Cannellini beans

Chick peas

 Flageolet beans

Lentils

Mixed beans

Mung beans (dried)

Red kidney beans

Spilt yellow lentils (dried)

Split yellow peas (dried)

Grains and wheat

Brown rice

Buckwheat flour

Buckwheat noodles

Couscous

Millet flakes

Oats

Quinoa

Rye/wholegrain, wholemeal bread

Herbs

Basil

Bay leaves

Chives

Coriander

Dill

Fennel

Lemon grass

Marjoram

Mint

Mixed herbs, dried

Oregano, dried

Parsely

Rosemary

Sage

Thyme

Spices

Black pepper

Caraway seeds

Cardamom pads

Cayenne

Chilli paste

Chilli powder

Cinnamon, ground

Cloves

Coriander seeds

Cumin seeds

Curry leaves

Curry paste

Curry powder

Fennel seeds

Fresh ginger

Ginger powder

Mango powder

Mustard seed

Nutmeg

Onion powder

Paprika

Poppu seeds

Star anise

Turmeric

Oils

Avocado oil

Olive oil

Sesame oil

Walnut oil

 

As previously discussed, handy and essentials for your storecupboard

Anchovy essence

Black olives

Carrot juice

Coconut, creamed

Coconut, milk

Honey

Horseradish sauce

Mixed vegetable juice

Mustard, Dijon

Mustard, wholegrain

Peppers in olive oil

Ratatouille, canned

Soy sauce

Stock, fish

Stock, vegetable

Stock powder

Sun-dried tomatoes in olive oil

Hopefully, you will find all of this useful!

Twitt
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Day 78

Bank holiday monday already, the bank holiday almost over! I have had my early morning run, and i will be shortly off to Carmarthen for the kids steam engine ride with Thomas and friends!! It’s a bit rough out there but the boy is 2 with me today, so we have to give it our best shot!!

I suddenly realise we are in the last week of the challenge, and its been a long road for most of you. Some have started so well, then threw in the towel. Some have done amazingly well, then panicked and forgotten what’s worked for them and changed eating systems, going back to faddy ways of doing things.

Some of you never actually got going, just watched along the way, and nothing wrong with that, but your participation next time would be most appreciated.

Those of you that are still here are to be highly commended! You can see how hard it is now just to last 12 weeks!! That’s pretty tough going and you managed to do it!! You kept your head when all those around you were losing theirs!! You have accomplished great things and the biggest thing you managed to do is keep going and showing up here on this blog a lot, you can see that this a major achievement that some cannot finish, or most cannot finish it seems!

Okay, we have 6 days left and those of you who are left, try and make them big ones if you can. All the hard work is done, all the eating good fresh natural foods is done and your body has appreciated all of that, that is great news now for your body and for the future!

What’s your future going to be after this, are you talked into doing the right thing yet, or are you tempted to do things the wrong way which means all the faddy eating again?

I try to post each day because i believe what i am saying is the truth, and really the tried and tested way to do things. It’s a free country so if you want to trust my words, then that is appreciated, if you don’t then that’s up to you.

What i do know is that i don’t make a penny on this site to preach all this stuff every day, the faddy diet inventor’s however want your money, your longer term financial commitment and will literally tell you anything to get you onboard.

These are the facts so make your choice. All i know is that when i pay for something, i want that product to work and not to let me down.

Have a great bank holiday and see you on here tomorrow!

Keri

Twitt
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Day 77 80% is enough for me!!

Another great sunday morning run done today, and the sun was out loud and proud this morning again!

This great harbour scene was overshadowed a bit by the presence of church goer’s in cloaks at burry port lighthouse having a sermon, or chanting or something really weird, they could have been devil worshippers?!! Who knows, but what i do know is half those people pretending to be christians are usually the biggest sinners in our community, you know them so i say no more!

Anyway, how’s your sunday morning going? Has there been a workout in already before you get on with easter sunday? Have you had a great breakfast packed with vitality, or is it your weekly great british breakfast? Is this a day of rest for you or is it a day when you hit several beers, as easter sunday has come to mean this for a large part of the community.

Whatever your choice, i’m cool with it as long as you keep hitting your 80% target.

80% in school used to mean you were really intelligent, were very at good exams and likely to go on to college and have a very good career.

80% as a goal kicker in rugby is phenomenal in terms of coverting penalty kicks. Johnny Wilkinson and Neil Jenkins are the best of all time, and i would doubt even these great kickers ever achieved this success record!

If you were successful in something, it could be assumed that you were doing things right most of the time, not all of the time as that is impossible, but 80% or more would be classed as being a master in your chosen field.

This 80% i keep going on about is your target with your eating and training. If you can do this, you can see by comparison with everything else, you will be highly successful without a shadow of a doubt!!

I think the problem sometimes is that people often have to go 100% or nothing! You will see some on this site at either remarkable highs, or depressing lows (for a short time only i hasten to add!!). You can see that being perfect is not only impossible, its stupid to beat yourself up for not achieving it or even close to it!

EVEN the so-called masters are not perfect, and don’t achieve perfection, or anything close to it. Their magical number is closer to 80% rather than 100%.

Johnny Wilkinson often said that his pursuit of perfection nearly destroyed him mentally. He has since become a buddhist and now has a different view on life, which he says, has helped his rugby as now he doesn’t put so much pressure on himself. He still has hugely high standards, but doing his best and what comes from that is now enough for him.

Being yourself is often frowned upon but shouldn’t it be encouraged? Your best should and always be enough in my book, and whatever the result, then so be it. You willl be happy, i will be happy and when everyone’s happy, results nearly always go up and up!

Twitt
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Day 76 Debbie does well!

Great to hear from Debbie yesterday who is doing so well, and got me inspired to write an early post today today, just after my early morning run on this saturday. I had the benefit of sun, but realise it won’t be out for long!!

What debbie says is true, and what she is doing now is realising that she CAN actually do it, and WILL actually achieve something special now that she is developing some real momentum in her programme. I will always back someone who tries and all of you who keep on trying, i will support you all the way with all the advice and know-how needed.

What about the easter weekened then? The scarlets may have lost but it doesn’t mean you have to drown your sorrows all weekend?!!

We talked about it yesterday, the dangers of easter weekend hurting your progress over the next couple of weeks, and you battling with it to get it back on track. When you battle with anything, you lose motivation and can be more likely to quit.

This is why most people go from weight loss method to weight loss method, and are doomed for long term failure. It’s easy to ignore the most tried and tested, the most common sense, the most scientifically back way to do it, in favour of faddy weight loss clubs. Of course they will try and talk you into joining their club, but they DO want your money at the end of the day, and if they can use mistruth’s to do it, then of course they will get any underhanded way to get you to join.

Debbie has illustrated the thinking person’s way to do it, and she herself is trying to understand her own body, her own emotions when it comes to fat-loss and is always trying to develop and follow a successful long term strategy. I believe she will be successful as she knows the truth now, and she has been let down by many a faddy system in the past.

When you are developing a system, you have to put your head on the block and say it will work because of A, B and C. I will do that. Debbie has a business called Zahra Sugaring in Llanelli, and is proud in what she offers, and the benefits she offers over other methods. When she does it, she does it well and people come back, that is the sign of a good business. You won’t get debbie saying one thing one week, then the next week something else. She is consistent and proud of her principles.

I try to do that too. You won’t have me on here defending “points” and green and red days because i simply don’t believe they work in the long term. Science and research also backs me up, and that research says that 97% of those who go on such diets put the weight back on and more (5% more in fact each time). Also, i have met lots and lots of people angered and fed up by their lies and “bad science”, in fact its not even science at all!

Have a great saturday, have a great workout if you’re doing anything and catch you tomorrow!

Twitt
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Day 75 Good Friday?

Good friday is great news for most of those employed, as you get a day off and for many others of course, you’re not due back until tuesday because of the bank holiday monday.

Easter is always a great holiday to have, but doesn’t exactly get you motivated when it comes to exercise, and certainly when it comes to eating healthily.

Easter eggs are always a feature, going out for food is always popular, and exercising over this period is sometimes frowned upon by certain people (perhaps they should look at how out of condition they are before making comments?).

Making the efforts to exercise over this period is highly commendable, and also vital to most of you who are trying to get to 84 days on a high. Four or five days eating rich food and not working out can throw your train right off course, and possibly destroy your motivation to get back onboard.

Having two small children, the only time i get now is 6am and i mean that’s the latest, to get out there and fit a run in at the weekend. If i don’t do anything until tuesday, i put as much weight on as the next person, so a workout is not only going to make me feel better (as i always say), but will keep needless weight coming on exactly when i don’t need it!

When i eat badly, i always get some adverse effects on the way i feel. I tend to wheeze pretty badly when i’ve had some junk, and generally i am likely to feel lousy all week long after a few days going to town on my food and one night having a few drinks.

In thep past, i used to think it was the “done thing” to get blasted and eat lots of junk, times have changed for me now of course and i no longer see it as some kind of “reward”! I do like ot have a few drinks now and then, i have made no secret of that, but its all about moderation. If you have a  couple of drinks, then you can still exercise the next day and actually feel okay! If you get blasted, the next day is totally gone and those 24 hours can be a very painful existance!!

My plan the weekend, workout at 6am tomorrow and sunday at 6am, some weights on sunday and back to work tuesday.

I will eat a bit of what i fancy the weekend but that’s what keeps you human and sane. I will have a couple of drinks tomorrow night, and it does chill you out sometimes after a tough week. If i didn’t train i would put the weight on as i keep telling you! I’m not some freak who can keep the weight off without trying, its tough for me too and thats why i feel i can help you.

This is my full time career and i have suffer the same highs and lows that you all do, i have just developed better coping strategies than some of you which i always try to share!

Have a great weekend!

Keri

Twitt