This mornings walk

Weigh in

I went to WW on Thursday night and was thrilled to have lost 1.7 kg.  All the hard work is starting to pay off.  It's made me so determined this week to keep going and track everything but most importantly keep walking.  I have been getting up at 6 and going for a walk for 30 minutes, it's been tough, I'm managing the early morning but the sore joints and muscles are hard to manage.  I hobble around all day and my knees and feet are killing me.  My thoughts were it will get better as I keep going and after a few days I should be feeling better but it's the reverse.  I visited the Chemist and asked him about Magnesium for muscle and joint recovery and he agreed it worth a try.  So today I took my first Magnesium tablet and let's hope it works.

I'm away on a scrapbook retreat this weekend with all our food provided.  I have asked for gluten free and lactose free with no onions and garlic so let's see how it goes.  So far for brekky we had bacon and eggs and gluten free toast (which was hard and under toasted).  It's always a worry that my tummy will play up when I'm not in control of the food offered so fingers crossed all will go ok.

This morning I went for a walk between down pours of rain, the sky was foggy and misty and the view very pretty.

Maree

Thing things you see while walking

His morning the sky put on a beautiful display for me showing beautiful pink clouds in the sky.  It makes getting up earlier so worth it, although the first part of my walk is a bit unsteady until I wake up lol.  I just love this time of year with the crisp cool air in the morning.

Exercise

The next step is exercise and making it a part of my everyday life.  Last year I fell in love with going for a walk around my neighbourhood.  I love walking in the fresh air and with my music playing it gave me time for me to think and be proud of myself.

I set up a goal for this week to get up at 6am and go for a 30 min walk before work.  It suits me better to walk before work as after work I just want to chill out and going for a walk is low on my priorities.  I would find any excuse to not go walking.

So far this week I have walked everyday.  My muscles are sore and I'm sleeping really well at night.

My weekly goal is to go for a walk everyday and try and set a habit.  They say it takes 6 weeks for a routine to become a habit.  

Maree

What is a mind map?

I have been following a low fodmap diet for the last 18 months and while my stomach is feeling so much better I have gained a large amount of weight.  Looking back I felt deprived and cheated that I couldn't eat certain foods that I used to love, and compensated by over indulging in the food I could have, e.g gluten free bread or gluten free biscuits.

So I needed a plan to do this and I happened upon mind maps, so I sat down and made up a map of where I would like to be in 6 months time.  It pointed me in the right direction and a chance meeting of a friend who told me she was going back to Weight watchers made me think I should bite the bullet and just go.

So I rolled up to a meeting and tried to explain the low fodmap diet, which must come first as I just can't manage everyday life with my stomach playing up and feeling sick all the time.  It's going to take a bit of planning and organising but I feel confident and ready to tackle this head on.

If you would like to know about mind maps click the link below

http://www.tonybuzan.com/about/mind-mapping/

It really does help to see it all down on paper 

Maree

what is Low fodmap?

The information below is taken from Dr Sue shepherds website http://shepherdworks.com.au/disease-information/low-fodmap-diet

What are the FODMAPs?

FODMAPs are found in the foods we eat. FODMAPs is an acronym for

Fermentable
Oligosaccharides (eg. Fructans and Galactans)
Disaccharides (eg. Lactose)Monosaccharides (eg. excess Fructose)
and
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

Where are FODMAPs found?

A few examples of food sources for each of the FODMAPs are listed below. The list is not complete. New data has been obtained through Monash University Department of Gastroenterology regarding the FODMAP content of foods. As a result, there have been some changes from previous food lists. Below is a list containing up-to-date information. The dietitians at Shepherd Works can provide you with an up to date list of the full list of foods during a consultation.

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup,
• Fructans: Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.
• Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).
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