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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 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 73 Being around for the long term!

After all the stuff i have read on here, all the stuff i have asked people this week, all the “stuff” i tend to see in the media at times, i really think most people are READING too much into their health and fitness plans!!

I encourage the actual reading part of course, but what i don’t encourage is the too much reading and not enough action part!

How many people do you know will actually do things that they are not any good for themselves, not good for those around them and not good for the long term, and yet STILL do those things?!!

That got me to thinking about how most people are sucked into advertising campaigns and marketing drives of all kinds.

We can all remember gyms that came along in the area promising to literally “change your life”! It’s not really a great slogan when those gyms are gone within a few short years, that promise seems a little hollow now don’t you think? I never like to see anyone go through, but people i think forget that the actual product must be first-class before you ever brag about it so much.

There is always going to be next “big thing” but unfortunately, they last often about as long as fish and chip paper.

Longevity in any business is to be admired and has always fascinated me. There was a famous british business owner on the other day giving a television interview. He was asked how did he survive so long, and how did he keep his marketing campaign so successful and so fresh?

The reply startled his interviewer. He replied he survived so long by giving excellent customer service, far above any of his competitors who really didn’t want to know the customers once they purchased the product, and he spent 99% less money conveying that message!

His answer on the marketing campaign was this, he didn’t have any! His marketing was looking after the customer so well, that they felt they had to come back because they were treated so well, and it was a pleasure each time they went into any of his shops. How many of you feel that way about a business? And is that the reason you go back or stay away if the experience is negative?

He went on to say that his main competitor spent 25 million on advertising one year, they actually spent 200 thousand, yet the competitor went bust the following year, they had forgotten what customer care was all about. He never sold his product too cheap, a fair price for a good product he maintained, his competitor went bust trying to stack them too high, and sell them too cheap!! 

This blog is about being consistent, about achieving longevity and giving consistently common sense advice that is likely to work time after time. You may see things change slightly over time, but the principles WILL NEVER CHANGE. I have upset people sometimes by sticking to them, and telling people like it is because i want what’s best for everyone, with no side effect, no catches and no false promises.

 The good news is that most of those people i have told straight have told me down the line (maybe 6 weeks, 6 months or even 6 years) that the advice was actually sound and wish they did at the time, and their desire to do it the “easy way” had in fact been the long way, and had made them waste so much time in their life, as well as torture themselves mentally and physically by making the wrong choices, often on promises of these marketing people, who are only after your money. Just like the example i gave you on the successful business versus the marketing rubbish, anything you learn on here should last you for the rest of your life, as the answers i give are there to be shot at, or praised so i’m putting it all on the line here, and thank you for showing interest.

This blog is here to help, to encourage and put you straight on what works, what doesn’t and how you can improve your health for the rest of your life. I sense some slumber here the last couple of days, you can be sure i am going to fired up to get you out of it the next few days and weeks!! The advice i get from the posters is highly appreciated too, i take all of it onboard!

I appreciate everyone’s comments so keep them going!!! We all learn every day and thank you!

Twitt