It was weigh-day today, of course, and I lost one and a half pounds.
Now, I am not looking to lose (or gain), just to maintain but it's nice to have a few pounds in the SW bank before our break at Center Parcs.
Now, I am not looking to lose (or gain), just to maintain but it's nice to have a few pounds in the SW bank before our break at Center Parcs.
And looky-look!
Very happy about that. xx
Another victory, not scales based - I tried on my swimming cossies this morning, preparatory to some time at Center Parcs next month and, my goodness, how my shape has changed in the last five weeks or so! Far less fat round my middle and the tops of my legs, indicating that, scales to the contrary, I really am losing body fat. And I actually have a waist - a proper waist with nice concave lines each side (if you know what I mean) so, sometimes, depending on what I am wearing, I don't have a muffin top.
And when I do it is more a mini-fairy-cake top now.
I'm chuffed with that.
What I ate today: remember, it is EYSF!
Eating started at group today as Jen gave me one of the new Gingerbread Hifi bars to try. Very nice it was too.
So that's three syns to start with.
Half a syn for the chia seeds and one syn for some mixed seeds sprinkled on top
I had six syns-worth of mixed nuts and really enjoyed them.
OK, so I know it looks like a muddy pond (or worse) but it was really tasty! Very filling too.
Dessert was a plum and later on I had another plum and an orange.
I'm counting one tsp evoo for the pre roasted veg (it wasn't much) and half a syn for the chia seeds as well as six syns for bread (not a B, I'm using both my Bs for dinner). The rest was SW speed or free.
The spice mix was a commercial one because I have some so ought to use it but I also had all the ingredients for a home made mix, should I have needed them.
The cheese was two healthy extra As and the tortillas two healthy extra Bs. The guacamole was four syns for 60g frozen avocado, the chicken was three syns for evoo, the salsa was speed/free and the soured cream was really a mix of Greek yogurt and two tbsp half fat creme fraiche (which worked really well) for two and a half syns.
Very delicious and, for future reference, half of all this would have been perfect. It was a LOT. I was stuffed and really couldn't have managed anything else, not even a grape!
Summary
two healthy extra As
two healthy extra Bs
twenty four and a half syns (out of thirty as it's one of my days for double syns as well as EYSF - I don't usually have the other higher syn day I could have as a target member)
My meal plans for tomorrow:
B: the usual!!
L: cheese and chutney toastie, side salad; fruit
D: storecupboard spaghetti puttanesca, maybe salad; fruit
Exercise: SET class online.
The Extra Bit
As I seem to mention them every single blog post, I thought I'd focus on chia seeds in The Extra Bit today.
A particularly useful quality is the ability to absorb liquid to form a gel, making them very useful for thickening sauces, used and an egg replacement and to make a sugar free jam.
Their benefits may include: (note, it says MAY - more research is needed really) . . .
1. Rich source of bone-healthy calcium, promoting bone health
2. Help to lower blood pressure although it needs to be accompanied by a change in lifestyle and a decent amount of exercise.
3. Useful for balancing blood sugar levels, shown in observational studies of both animals and humans.
4. Healthy choice for those with diabetes; as they are rich in polyunsaturated omega 3 fatty acids, they can help to stabilise blood sugar levels although there is no conclusive evidence to suggest chia seeds can directly reduce the risk of diabetes.
5. Packed with fibre. A handful of chia seeds (25g) supplies almost 9g fibre which makes a healthy contribution towards the daily recommended intake of 30g. Adequate fibre in the diet is important for digestive health and for maintaining a healthy gut microbiome. A diet rich in fibre lowers the risk of a number of diseases and also reduces all-cause mortality.
(this last copied straight from BBC Good Food site)
(this last copied straight from BBC Good Food site)
It also says - and I can testify to this - that on the whole chia seeds are well-tolerated, however, consuming too many in one sitting may cause abdominal discomfort, constipation and bloating. For this reason, it is important to drink adequate amounts of water, especially if the seeds have not been pre-soaked. They are not so helpful for those with inflammatory bowel diseases
It also warns that you are on medication for high blood pressure or diabetes you may need to moderate your intake of chia seeds because they may enhance the activity of your medication and suggests that you defer to your GP or dietitian for guidance. I didn't, ooops, but there seem to be no negative effects.
Regarding allergies, although nut and seed allergy are well-documented, allergy to chia seeds is rare.
Here's some links to recipes:
(the only one I have tried is the jam)
If you Google chia seed recipes UK, there's quite a lot out there.
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