Boost Your Fiber Intake

Four Key Benefits of Fiber for Your Health And Diet

Fiber keeps you full for longer, meaning that you're less likely to be hungry again just a couple of hours after a meal.
Eating fiber - especially if you've just begun a diet and the volume of food you eat is lower than before - can avoid bowel problems such as constipation.
A diet rich in fiber helps prevent heart problems.
Fiber-rich foods bulk out a meal, meaning you'll be satisfied with fewer calories.

Read this article by Ali Hale: 8 Ways to Eat More Fiber - and 4 Reasons Why You Should

http://www.diet-blog.com/archives/2008/04/08/8_ways_to_eat_more_fiber_and_4_reasons_why_you_should.php

New Year - New You?

Have you ever watched the show You Are What You Eat? Showing on cable, it should be compulsory viewing for anyone overweight! Eat like a pig and that's what you'll look like. Eat fresh natural foods and that's how you'll look! Time to stop blaming hormones,your mother or the weather. it's up to YOU. Get this show on DVD if you can't get it on cable and watch it every night before you prepare dinner. I guarantee you will lose weight!

Eating Less means Losing Weight!

Sunday 8 April to Saturday 14 April

There IS no magic diet to lose weight! Any of them are good as a kickstart to a healthier lifestyle but in the end it all boils down to a healthy eating lifestyle with the main ingredient that is guaranteed to shed weight. Millions are made and millions are spent in the quest for the answer to losing weight and keeping it off and I am giving it to you for free ... it will cost you nothing to follow this secret, which is .......
EAT LESS!!!!!

Weigh-in 55.7K

2 black coffee
piece pineapple/nut cake
1/2 dark choc bunny
soda/choc cream drink
atlantic salmon w salad
bowl apple crumble w yogurt
pineapple juice

2 black coffee
2 pieces toast w apple stroop
soda/choc cream drink
1/2 dark choc bunny
bbq spare ribs with salad
sml yogurt
pineapple juice

2 black coffee
toasted cheese/ham/tomato
1 banana, handful grapes
macdonalds chicken burger w few fries
apple crumble w yogurt
pineapple juice

black coffee
2 pieces multigrain toast w apple stroop
sml piece eggplant lasagna w salad
1 apple
pasta w tomato/cheese sauce
pineapple juice

2 black coffee
2 pieces multigrain toast w apple stroop
1 fruit nut health bar
green tea soup with vegetables & chicken
piece choc Lindt bunny
pineapple juice

2 black coffee
bowl granola cereal
Energy smoothie - apple, carrot, grapes, yogurt
atlantic salmon parcel w 1 potato and salad
yogurt & blackberries
pineapple juice

Easter Eating

Sunday 1 April to Saturday 7 April

Weigh-in 56.2Kg - and this is before eating my Lindt bunny.

2 black coffee
1 croissant w jam
handful grapes
handful cashews
1 fruit nut health bar
laksa noodles w prawns, chinese veg and thin sliced beef
pineapple juice

2 black coffee
2 slices toast w apple stroop
1 pear
handful nestle melts cooking choc
1 saltine bisc w vegemite
ham, cheese & mustard sandwich
fruit muesli bar
pineapple juice

2 black coffee
1 banana
sml yogurt
1 sml carrot
chicken & veg curry w rice
pineapple juice

2 black coffee
bowl granola cereal
handful grapes
piece crumbed Dory w pecan salad (see recipe below)
sml yogurt
pineapple juice

2 black coffee
2 pieces toast w apple stroop
Fruit smoothie - 2 bananas, 1 pear, plain yogurt, fruitjuice
chicken & veg pie
handful dried fruit pieces
pineapple juice

2 black coffee
1 croissant w jam
Fruit smoothie - 2 bananas, 1 pear, plain yogurt, fruitjuice
chicken & veg curry w rice
handful dark choc melts
pineapple juice

2 black coffee
piece toast w apple stroop
apricot danish
eggplant parmegian w ricotta & pasta
apple crumble w yogurt
pineapple juice

oops .. gained a kilo

Weigh-in Sunday 56.3Kg
.... was it that dove chocolate, the choc biscuits or the Lindt balls?

2 black coffee
2 pieces raisin toast
4 squares chocolate
2 bbq pork ribs
2 apples
1 potato, piece sweet potato, salad
pineapple juice

2 black coffee
2 grilled wholemeal toast w cheese & tom
energy smoothie - apple,carrot,nectarine,fruit juice
2 Lindt balls
pkt alfredo pasta w sauce
2 dinner rolls
pineapple juice

2 black coffee
1 piece wholemeal bread w cheese
1 choc weeten biscuit
energy smoothie - apple,carrot,nectarine,fruit juice
roast chicken leg & wing
1 potato
pineapple juice

2 black coffee
1 wholemeal toast w marmalade
2 choc weeten biscs
1 Lindt ball
handful cashews
spaghetti w meat sauce
pineapple juice

2 black coffee
1 wholemeal toast w marmalade
1 choc weeten bisc
2 prawn & chicken rolls in rice paper
homemade pizza - cheese/pepperoni/mushrooms/pineapple/dried tomato
pineapple juice

2 black coffee
2 slices vienna bread w apple stroop
bowl granola cereal
handful grapes
handful cashews
salmon in filo w salad
small vanilla yogurt
pineapple juice

Turning Fat to Muscle

Sunday 18 March to Saturday 24 March

Weigh-in 55.5kg (112lbs)

2 black coffee
1 croissant w jam
1 sesame seed health bar
Spag bol with fettucini & grated parmesan
4 squares Dove choocolate
pineapple juice


2 black coffee
bowl Vogel Cereal
1 apple
Lean Cuisine salmon gratin (awful)
1 small yogurt
1 honey nut health bar
pineapple juice

2 black coffee
bowl Vogel Cereal
1 TimTam
1 hard-boiled egg
Veal Parmegan (veal, eggplant, mozzarella)
pineapple juice

2 black coffee
1 croissant w jam
1 banana w piece cheese
pasta carbonara
pineapple juice

2 black coffee
2 pieces crumbed Dory
Green salad w smoked salmon
2 squares Dove choc
pineapple juice

2 black coffee
1 croissant w jam
Fruit smoothie - (1 apple, 1 nectarine, 1 banana, 1 carrot, ice & juice)
2 pieces crumbed Dory
green salad
pineapple juice

2 black coffee
2 toast & vegemite
6 squares Dove chocolate
bowl fried rice w prawn omelette
pineapple juice

Bodyfat Analysing

We have a new Scaleman bodymass scale ... high tech scales. Not sure how much I want to know these things but I am going to keep a record for a short time at least to see if I can improve the ratio as it seems my fat level is pretty high in relation to muscle. Might try doing my 15 minute weight exercises a couple more times a week to see if it makes a difference. I only intend stepping on these scales once a week. Starting a new food list from today too.

Measurements 18 March 2007

Weight 56.1
Fat 24.9%
Muscle 16.7kg
Water 54.2%
Bone 2.3kg