Holidays - time has come..........

Well we fly out tomorrow and we have to be at the airport about 11 a.m. . I've still got heaps to do, I still have to pack, do some house work tomorrow and we are getting a new freezer tomorrow as well. If it doesn't come before I leave then Brad will have to wait around for it.

Well I actually came on tonight so say bye and that I'll talk to you all in about 3 weeks time. I'm not sure if I will get on the computer tomorrow morning before I go. Hope everyone has a good time and stays out of trouble while I'm away. LOL.....

I also will try and be as good as I can be and hopefully will stay a similar weight whilst I'm away..

Carlton

I feel like a big fat pig right now.....

Yes that's right all I can say is since my last post on this blog I haven't been treading myself well and all I've eaten is crap. Nor have I exercised at all.

I'm not game to either go to my weekly weigh in nor get on my home scales but I know that I have put on weight instead of losing it. I am thinking of waiting till I get back from my holiday before going back to weight watchers. Mind you as an unlimited member I am still paying my monthly fees... I am skimming the weight watchers website but not really posting on many threads or tracking my food.

I only have myself to blame and I'm not very happy with myself right now. I so feel like a big fat pig right now...

I will get myself back to the gym tomorrow and stop eating junk food. I will also track my food using the weight watchers online tracker... Baby steps and I will not beat myself up if I don't do things perfectly...

I am not beating myself up over this post, just being honest and getting this off my chest.

I don't know why I do this to myself but one day I will understand it.

Tomorrow is a new day and I will do better than today.

Only 6 days to go before I go away.....



Carlton
I am the most important person in the world.

Happy Birthday to me

HAPPY 40TH BIRTHDAY

TO ME

(MIND YOU I'M NOT HAPPY ABOUT

BEING 40 BUT NOTHING I

CAN DO ABOUT IT)


Carlton

BMI - Update

It was back in June 2008 when I last checked my BMI and I've lost a few kilos since then, so I thought I'd check it again.

Now I know that the BMI is not the be end and all of measuring my weight, as it doesn't take into account muscle but its something that I still like to measure it every so often. Now if only I could be given one birthday wish and take away all my excess body fat, then I'd be happy. Oh well, better go and do it myself.


The BMI Scale is below:-

BMI	Name
<>	Underweight
18.5 - 25	Normal
25 - 30	Overweight
Above 30	Obese
Above 35	Severely obese
Above 40	Morbidly obese
Above 50	Super obese

My BMI is 37.13 so that still makes me severely obese. Whilst that's not great, it is coming down as I started this journey at 43.9 in February and was 38.7 in June.

My weight loss is going along slowly and does frustrate me from time to time however I am happy it is going down.

I will get to a normal range one day, it will happen.

The web site's obesity recommendations (it is an UK site) for me are as follows:-

The method of treatment depends on your level of obesity, overall health condition, and motivation to lose weight.

Treatment includes a combination of diet, exercise, behavior modification, and sometimes weight loss drugs. In some cases of severe obesity, gastrointestinal surgery may be recommended.

If you are overweight, losing as little as 7-10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes.

Slow and steady weight loss of no more than 1-2 pounds per week is the safest way to lose weight. Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off!

Whether you are trying to lose weight or maintain your weight, you must improve your eating habits. Eat a variety of foods, especially pasta, rice, wholemeal bread, and other whole-grain foods. Reduce your fat-intake. You should also eat lots of fruits and vegetables.

Making physical activity a part of your daily life is an important way to help control your weight. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in stages: 10 minutes here, 20 minutes there, providing it adds up to 30 minutes a day.

Carlton
I am the most important person in the world

What is Mojo

For those international readers who do not know what Mojo is below is the explanation:-

Mojo can be defined as your magic, voodoo, charm or your energy, vitality, zest, drive, zip, zing, spirit, verve, pizzazz, punch, passion, oomph, power, get up and go, vigour and feistiness.


Mojo is the extra spark that is the difference between having a good day and a great day. Its the difference between getting good results or outstanding results.

You know when someone has their mojo as they have that extra something that helps them get that little bit extra out of a situation. You also seem centred and calm, yet at the same time they have a twinkle in their eye.

So when I say that I have my mojo back, it means that I am centred, calm, energized, my passion is back and have my get up and go regarding my weight loss journey. When I started this journey back in February I certainly had my mojo but seemed to lose it when Brad moved in towards the end of March. It was so much harder to make healthy choices when he was and does eat what ever he likes. Whilst he is still eating what ever he wants I am making better food choices and am losing weight. Mean while he is gaining weight...

Some time ago I purchased a book called "How stole my mojo? How to get it back and live, work and play better" by Gary Bertwistle. I am yet to read this book but will probably take it on the plane with me when I go overseas in a few weeks. Most of the above definitions have come out of this book.


Carlton
I am the most important person in the world.

GI Index and what is it

I'd first like to thank everyone for their kind comments, especially from all the new people who have visited my blog. My main use for this blog is to have a record of my feelings, my ups and downs of life and my weight loss journey. I must admit that I do forget that others can and do come across my blog and read it, let alone that it inspires other people.

I received a really lovely post from Andrea from Germany regarding how inspiring my blog was, and how this has encouraged her to start her own blog in German. Hope this doesn't embarrass you Andrea but your comments really got me thinking about how many people can and do read this blog (and don't comment so I don't realise people read it) and how it affects peoples lives.

Andrea also inspired this post when she asked me "What is GI diet, or what is GI and can you point me to more information (or write a blog entry, *smile*) on what a low GI diet is? " Andrea I hope I can answer your questions adequately.

I got the information below from a website http://www.glycemicindex.com/

What is Glycemic Index (GI)

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

There is a really good book available called "The Low GI Diet which includes a 12 week action plan". This book is published by Prof Jennie Brand-Miller, Kaye Foster-Powell and Dr Joanna McMillan Price.

What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

• Low GI diets help people lose and control weight
• Low GI diets increase the body's sensitivity to insulin
• Low GI carbs improve diabetes control
• Low GI carbs reduce the risk of heart disease
• Low GI carbs reduce blood cholesterol levels
• Low GI carbs can help you manage the symptoms of PCOS
• Low GI carbs reduce hunger and keep you fuller for longer
• Low GI carbs prolong physical endurance
• High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

• Use breakfast cereals based on oats, barley and bran
• Use breads with whole grains, stone-ground flour, sour dough
• Reduce the amount of potatoes you eat
• Enjoy all other types of fruit and vegetables
• Use Basmati or Doongara rice
• Enjoy pasta, noodles, quinoa
• Eat plenty of salad vegetables with a vinaigrette dressing

Sydney University Glycemic Index Research Service (SUGiRS)

Sydney University GI Research Service (SUGiRS) was established in 1995 to provide a reliable commercial GI testing laboratory for the local and international food industry. Foods are tested in healthy volunteers according to standardised methods that have been validated against laboratories overseas. Insulin, satiety, hunger and other parameters can be assessed simultaneously. SUGiRS has an established reputation for quality, speed and flexibiltiy. We can work with your company to develop new low GI products or help lower the GI of existing ones. Foods that meet nutrition guidelines and have been GI tested can carry the GI symbol. Your results are strictly confidential and are your property. Data are released for publication only with your written approval.

How is the GI measured?

The glycemic index (GI) is a measure of the power of foods (or specifically the carbohydrate in a food) to raise blood sugar (glucose) levels after being eaten. The GI values of foods must be measured using valid scientific methods. It cannot be guessed by looking at the composition of the food. Currently, only a few nutrition research groups around the world provide a legitimate testing service. Professor Jennie Brand-Miller at the Human Nutrition Unit, Sydney University has been at the forefront of glycemic index research for over a decade, and her research group has determined the GI values of more than 400 foods.

The GI value of a food is determined by feeding 10 or more healthy people a portion of the food containing 50 grams of digestible (available) carbohydrate and then measuring the effect on their blood glucose levels over the next two hours. For each person, the area under their two-hour blood glucose response (glucose AUC) for this food is then measured. On another occasion, the same 10 people consume an equal-carbohydrate portion of glucose sugar (the reference food) and their two-hour blood glucose response is also measured. A GI value for the test food is then calculated for each person by dividing their glucose AUC for the test food by their glucose AUC for the reference food. The final GI value for the test food is the average GI value for the 10 people.

Foods with a high GI score contain rapidly digested carbohydrate, which produces a large rapid rise and fall in the level of blood glucose. In contrast, foods with a low GI score contain slowly digested carbohydrate, which produces a gradual, relatively low rise in the level of blood glucose.

The following information is from the website http://health.ninemsn.com.au/article.aspx?id=101083

How to follow a Low Gi Diet.
Make an Internet search for any fad diet and you are likely to get as many hits claiming it is nonsense as those claiming it revolutionises weight loss. But, here's the thing about low-GI; it's not a fad and there are no medical journal articles or scientific studies that say it isn't a healthy dietary concept. Eating low-GI is a key nutrition message that goes hand-in-hand with other healthy eating guidelines such as eat less saturated fats and eat more fruit and vegetables.

The Glycemic Index (GI) was devised about 20 years ago when researchers looked closer at the dietary recommendations for diabetics; which was to eat more complex carbohydrates (starch) because they took longer to process and digest than simple carbohydrates (sugar). What the researchers discovered was that the effect of a carbohydrate on blood-glucose levels was not determined by the sugar or starch. For example, we now know that the effect chocolate has on blood-glucose is actually lower than potatoes. That doesn't mean chocolate is healthy — but I'll get to that later.

"GI is a ranking (from 1 to 100) which measures the effect of a food on your blood-glucose level over the two hours after the food is eaten," explains Joanna McMillan-Price, a Sydney nutrition scientist and co-author of The Low GI Diet book.

"You get a bell-shaped curve when you eat food containing carbohydrates; the blood-glucose rises and as your body produces insulin it pushes the glucose out of the blood and into tissues, and then you see the blood-glucose level falling." McMillan-Price explains that when eating high GI foods, you get a very high bell curve response with a dramatic drop. With a low-GI food, there is a slower and steadier rise in the blood-glucose level.

RELATED LINKS

• The GI diet makes a come back

How does low-GI promote better health?
"Research has shown that very high glucose levels after meals, called glucose spikes, are damaging to our arteries and various blood vessels, and they promote far too much insulin to be around," explains McMillan-Price.

Eating low-GI foods means you avoid those spikes and dramatic falls in blood-glucose so you get a much steadier stream of energy. You, therefore, reduce your risk of heart disease and other chronic diseases that are implicated by those blood-glucose fluctuations.

How low-GI contributes to weight control
High GI foods are bad for weight control for two reasons, says McMillan-Price. Firstly, the glucose spikes stimulate hunger because you are getting that dramatic drop in glucose, 90 minutes to two hours after eating. By eating low GI foods you feel fuller for longer and are, therefore, not as likely to go searching for snacks every two hours.

Secondly, insulin is a storage hormone that stockpiles nutrients for later use by the body. A high-GI diet causes a lot of insulin to be produced and when you have too much insulin in your body too much of the time, it makes it easier to store fat and harder to burn it.

Applying the low-GI concept to your diet
McMillan-Price says the recommendation is that at least two meals a day should be accompanied by a low-GI food. "It doesn't mean you should never eat high-GI foods, but preferably put most meals together with a low GI food," she says.

However, don't be worried into thinking you need to know the GI value of every food. Healthy foods such as fruits and vegetables, except potatoes, should be eaten daily regardless of their GI. Simply knowing the low, medium and high varieties of the major carbohydrate foods in your diet — breakfast cereals, breads, rice, pasta — and choosing the low-GI ones is sufficient to produce healthy benefits.

If you simply can't go without certain high GI favourites occasionally, like jasmine rice, serve just a small portion and add a low GI alternative, like a lentil dahl. It is also worth considering the content of your plate. Half your plate should be vegetables, and the other half split into two quarters containing protein and low GI carbohydrate.

Now, getting back to the low GI of chocolate, just because something has a low GI doesn't mean you should indulge, says McMillan-Price. "Low-GI has been misunderstood by some people who think it is the be all and end all," she says. "Don't use the GI as the first step in choosing what foods you should be eating. The GI should come after you've looked at whether something is a good food that has low levels of saturated fat and is nutrient-rich … and then the GI becomes a tool to choose which is the best carbohydrate from these sources."

So, it's not necessary to know the GI of a chocolate bar because it's clearly an energy-dense food without many nutrients that is not going to aid weight loss.

What is the GI symbol?
Foods carrying the GI symbol must meet specific nutritional criteria and have their GI measured using the approved method. The program, designed to help consumers choose low-GI foods, is run by the non-profit company Glycemic Index Ltd, whose members are the University of Sydney, Diabetes Australia and the Juvenile Diabetes Research Foundation.

Glycemic Index Ltd explains that when you see the GI Symbol on a food label, you will find the GI value near the nutrition information panel along with the words 'high', 'medium' or 'low'. You will also know that the food meets the program's nutritional criteria, which generally means it is a good nutritional choice for that food group.

The GI table

High — 70 or more, Medium — 56 to 69 inclusive, Low — 55 or less
Instead of ...	Try ...
Long-grain white Jasmine rice (109)	Ricegrowers Doongara white rice (55), Mahatma long-grain white rice (50)
Buttercup Wonder White bread (80)	Burgen Oat Bran and Honey bread (49), Tip Top 9 grain bread (43)
Ricegrowers, brown rice pasta (92)	White capellini pasta (45), egg fettuccine (40)
Dried rice noodles (61)	Fresh rice noodles (40), soba noodles (46)
Skippy cornflakes (93)	All Bran Fruit and Oats (39), Kelloggs Guardian (37)
Uncle Tobys instant porridge (82)	Regular porridge (58)
Boiled potato (Sebago 87, Desiree 101)	Baked sweet potato (46)
White bagel (72)	Salmon sushi (48)

Article by Pamela Wilson, May 2006.

I got the following information from http://www.weightlossresources.co.uk/diet/gi_diet/sample_plan.htm

GI Diet Plan Sample Day Typical Day's Diet on the GI Plan Breakfast Bowl of porridge made from traditional oats and skimmed milk and sweetened with a little honey. Plus a pear. Mid morning 1 pot low-fat fruit yoghurt and a banana. Lunch Bowl of lentil soup plus an open tuna sandwich made with 2 slices of wholegrain bread, a thin scrape of low-fat spread and tuna in brine. Plus a handful of cherries. Mid afternoon Small pack of low-fat crisps Dinner Spaghetti bolognese (made from extra lean minced beef and lots of vegetables) served with wholewheat spaghetti and salad.

Andrea I hope this answers your questions and if you have others please feel free to leave me a comment with them. All the best with your journey and blog.

Carlton
I am the most important person in the world.

Watch out World My Mojo is back.

Yes that's right my mojo is back and things are starting to fall back into place. Watch out world I'm backkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk.................

I had to laugh last night, I think I've finally got my mojo back, when it came to my eating yesterday I actually checked the points calculator (well when I was home) before I ate it. We got home from Manly rather tired and I wasn't feeling well so we had a frozen pizza for dinner. I actually worked out the points before I agreed to have some and it worked out that half of the pizza (250 grams) was worth 10.5 points but I only had 8.5 points left, so I could only have 200 grams worth. Guess what I did only eat the 200 grams worth I cut the pizza in half and then cut a 50 gram piece off and gave it to Brad to eat. The pizza was rather tasty for a frozen one. I couldn't believe that 50 grams of this pizza was 2 points and whilst I could have used my exercise points to eat that 50 grams I didn't want to. Normally I would have eaten that 50 grams and not thought or cared less over it.

Its been so long since things have clicked in my head and I haven't emotionally eaten or eaten stuff because Brad had it. It feels so good and empowering. I love feeling in control of my diet and exercise.

Whilst yesterday wasn't the best weather day in Sydney we decided to have lunch in Manly. These two shots are of Manly beach.

I seem to be making better lunch options, especially when my brother is around. His good habits seem to rub off on me. When choosing my lunch was was manually working out the points in my head. Even I was impressed with myself. I decided to order some grilled Barramundi, salad and some chips. It was rather yummy and the only dressing I had was some lemon juice.

After lunch we decided to walk down to the beach and go for a walk. Originally we walked from The Corso to Shelly Beach and back, which took 30 minutes. I decided that I wanted to continue walking so we then walked up to North Steyne Surf Club and back to The Corso, which took another 30 minutes.

Once back in Circular Quay we decided that we would try and find the Down Town Duty Free store so walked towards Town Hall, sadly we didn't find the shop, turned down one street to early but ended up walking to Town Hall station, which was another 30 minutes. Well I think we are going to give it another go next weekend to find this shop. We did do some other wandering around Manly as well and ending up coming home a bit tired..

I think the exercise and points stuff combined have finally clicked in my head.

I had a sneak on the scales this morning and I was 100.2 kilos, so provided I keep going as I am I will make double digits this week. Well I do want to make it my Thursday actually (it will only be unofficially but that's OK with me.

So Watch out World, I'm back. Yes it has taken a while but my mojo is well and truly back, I want to be double digits more than anything else in the world right now and its keeping me motivated. I so love the feeling of having my diet and exercise under control.

Just have to work out what's going to get me motivated to get under 90 by Christmas. Nothing like planning ahead. LOL....


Carlton