Let's do things in fours

Four Tips for Weight Loss

Four Tips for Weight Loss Motivation

Fours Rules for Mantaining your Weightloss Motivation.

What are your goals for the next 4 days?

Mine are:

6 glasses of water
3omin of exercise
eat 2 fruits and 2 vegetables - Aiming to get my 6-5 servings eventually.
mmmmm wonder if I should add in a 4th goal for kicks
10min visualisation exercise

I realise that while I do not dislike fruit , I also do not choose to eat as a snack. A week can go buy like this one and I see that my family has eaten some and some fruit are threaten to go rotten, but I have not eaten a fruit yet. I have had fruit yogurt and juice, not the recommended way of taking in your fruit.

Dieting the big fat lie

"You do need to wait six or seven months to see positive results, admits Cannon, but follow his rules and you will dig your body out of the dieting trap." Geoffrey Cannon

My husband e-mailed the link to the following article. It his way of trying to encourage me and deter me from taking short cuts.

Walking to fitness

I measured the walk I have been doing. It is 0.9 mile one way and mostly downhill. Takes me 15mins walking briskly. Then I wait for my daughter and we back 0.9 mile now mostly uphill and it takes us anywhere between 25-35min. Total of 1.8 miles or 2.8 km.

When her school starts I might have to fetch her walking some afternoons 1.4miles or 2.2 km one way. That should really help get fit. I just need to get a nice comfortable raincoat for the Irish rain.
And some "window wipers" for my spectacles.

Didn't walk today but I took out an exercise DVD from the library.

Weigh-in # 2

I have lost another 0.6kg/1.3 pounds. Sounds so much better in pounds - YAY.

I have been exercising and drinking water.

Now its time to tackle my diet!

More on that later today.....

Weigh-in # 1

I am calling this weigh-in #1 because it is my first weigh in since I have arrived in Ireland and started blogging again.

I have lost 0.2kg/0.4lbs since my last post.

Been exercising - 30min walk yesterday and swimming today.

My goal for the next 4 days:

15min exercise and 4 glasses of water.

Feel like I hurt my knee yesterday so I am going to apply the method of halving my goals - I want to do 30min of exercise and drink 8 glasses of water.

My sinus symptoms have improved but not disappeared. I also need to get my head sorted out - that is get focused o planning interesting yet healthy meals.

Guiltless Cheesecake to go with a guiltless life

I am back from a long break!!!!!
The damage - I went up 2kg - now weigh in at 111kg - my highest weight ever. I have now been in Northern Ireland for 3 weeks and I am starting to settle down a bit.
My daughter has gotten me to watch the biggest loser and she is very determined that I become one. So we have agreed to do our own Biggest Loser at home. She is 7 years old.

I am going to have to make dishes and desserts at least once to twice a month and I love cheesecake.
My husband sent me this recipe. Plan to try it out.

Yesterday we did a walk that left me breathless. Today I have not exercised my sinusitus is pretty bad, I have a lot of flem on my chest, coughing and feel dizzy.
Have a post nasal drip.

I am going to have to look for work if we are going to live comfortably here. I am determine to apply the 4 Day Win plan to my life.So I am going to start at the beginning. Up my intake of water and reduce junk food and coffee.

Yes, you heard me right coffee. That is one bad habit I have started again. Plus the sugar here taste less sweet than South African sugar, so I have been using too much.

I look forward to visiting my friends from the Healthy You Challenge and anyone else who leaves a comment.

Here the recipe:

Yogurt Cheesecake

Contributed By: menfe
California Milk Advisory Board

Cheesecake can be almost guiltless - that is, rich in good taste but low in fat. The trick is to use nonfat yogurt - see recipe below!
Ingredients
4 quarts (8 lbs) nonfat plain yogurt (do not use yogurt with gelatin)
1 cup Low-fat graham cracker crumbs
2 tbsp Butter, melted
1 1/2 cups Sugar
3 Eggs
1/4 cup Flour
1 tbsp Vanilla
1 tsp Grated lemon zest
Assorted berries and/or cut fruits in season as desired, for garnish

Preparation

1. Set a colander over a large bowl, supporting it so the base of the colander is at least 2 inches above the bottom of the bowl. Line colander with 2 layers of cheesecloth. Spoon in yogurt.


2. Cover tightly with plastic wrap. Chill 12 hours or overnight, pouring off whey as it drains. Scrape yogurt from cloth.


3. Preheat oven to 350 degrees.


4. In bowl, mix crumbs and butter. Pat evenly over bottom of a 9-inch springform pan. Bake 10 minutes. Remove from oven; set aside. Raise oven temperature to 450 degrees. In the bowl of an electric mixer, beat yogurt, sugar and eggs on high speed for 1 minute. Mix in flour, vanilla and zest just until blended. Pour into prepared crust. Bake 10 minutes.


5. Reduce oven temperature to 250 degrees and continue to bake for 1 hour or until center barely jiggles when cake is shaken. Run a thin-bladed knife between cake and pan. Cool slightly, then refrigerate, uncovered, until cake is completely chilled, at least 3 hours. Garnish as desired. Cut into wedges to serve. (If making ahead, cover when cool and chill up to 1 day.)
Nutrient Information
Calories 338
Total Fat 6 g
Saturated Fat 3 g
Polyunsaturated Fat 0 g
Carbohydrates 59 g
Protein 11 g
Vitamin A 64 RE
Vitamin C 2 mg
Calcium 348 mg
Sodium 267 mg
Iron 1 mg
Fiber 0 g