Health & Wellbeing, Meal Plan Monday

Gallstones Diet Plan

If you’ve read this post you will know that I have been told I have gallstones and I am currently awaiting minor surgery to remove my gallbladder.

I’ve said a million times that I need to be healthier let’s face it most of us have.

When I was faced with the worst scare of my life ( My cesarian hysterectomy with an unknown amount of blood loss) I prayed and told whoever was listening that I promised to be a better person, I’d eat better, exercise more and try to just be an all-round better person If they just could let me get through the op!

Now I’ve survived I have not much choice to but fulfil my promise as I have had to revamp my diet due to the gallstones!

I now have to follow a low-fat diet!

It’s one thing to be told low fat but what does that mean?

Well from talking to several people and using the knowledge I have from doing a healthy eating course years ago I have devised some rules for my new healthy eating lifestyle.

  • Low Fat –  Under 10 Grams of fat in any 100g
  • Low saturated fat – Under 5g in any 100g
  • Low Sugar – Under 10g in any 100g
  • Less Processed Foods – Wherever possible Home cooked foods with fresh ingredients
  • Hydrate – Drink 2 litres of water per day
  • Plenty of fruits & Veggies – A least 5 portions
  • Protein – As I’m still rebuilding muscles from my last op protein is important to aid them rebuilding
  • Carbs – Should be whole grain, Like brown, rice, pasta, bread.

So that is my diet plan

I’m going to print it out and stick it to the fridge!

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Feel free to do the same.

Leave in the comments if you have any tips for gallstone diets?

 

Nina x

 

Grateful Sunday, Uncategorized

Grateful Sunday!

This week I decided to start a daily gratitude list.

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I have done it before both on my own and as a family – We would send our list to each other (Myself Hubby & Stepson) via our family messenger group! It really helped especially when hubby worked away and with stepson only being here at weekends anyway!

Gratitude lists or journals can really benefit your mental health. They help you focus on the good things of the day, give you 5 – 10 minutes of calm, and when you’re having a bad day you can look back and see all the good things you have written in the past!

To keep me accountable for writing out my list I will post a few of the top things I’ve been grateful for each week!

My List for Sunday 29th October 2017 

  • Being half term I have been able to spend some quality time with the big Twins 
  • My New cord dress ( I think it may become my fave outfit!)
  • Great friends that live nearby
  • My Mum (AKA Nanny Sue) Giving me a break from the midnight feed so I could catch up on sleep. I think she may feature a lot in these lists! 
  • My Hubby for being home when he can
  • Our garden – Hubby Pushed himself over the summer to create an amazing space for our family 
  • Family cinema Night – We watched Polar Express, I made hot Chocolate, & We had popcorn

Nina x

Fitness Friday, Health & Wellbeing, Wellbeing

Fitness Friday – Getting on track before 40 &  ECG results 


Last week I told you that i was off for a 24 hour ECG Monitor. The results came back that my heart is normal. I just have extra beats which most people have but don’t feel. As my anxity is high lately I am feeling more. 
The doctor did say it’s most common in athletes. – they do say stress & anxiety can put your body through the strains athletes go through. Without the benifits of being fit! 
she said if I was fitter it may decrease and I may see an improvement with my anxiety as excersize is a good way to beat some mental issues. 
Now. I’ve just been reading about getting fit and staying in shape when your 40. 
When we turn 40 our ability to lose weight decreases I turned 36 in July so the wrong side of my 30’s. 
I need to change my fitness levels and body shape before I turn 40 because if I’m finding it hard now chances are it will be even harder once 40 hits!  
So the kids are back at school next week and here is my plan! 
Some of the mums walk one morning a week. – I’m hopeing I can join them. 


Three times a week – I’m going to head to the gym for 30 mins in the gym and 30 mins in the pool. 

Meals will be planned so that takeouts and prossesd foods are limited. 

Get rid of my phone at bed time & in a morning. – Morning scrolling through social media can be replaced with yoga. 


Nighttime blogging can be replaced with meditation & sleep. – using phones before sleep affect the quality of sleep making you still feel tired when you wake. It decreases melatonin that our brain needs to sleep well & boost wellbeing. 

I’ll check back with you all in two weeks and let you know how I get on. 

Fitness Friday, Health & Wellbeing, Wellbeing

Fitness Friday.Walking, Stress & ECG

Good morning, Its time for fitness Friday again.

I missed last week due to lone parenting and school holidays – But fear not I am back this week and I now have a plan for scheduling. ( That will be another blog post)

So where am I at?

  • Well the past 2 week I’m still only averaging around 5000 steps
  • I Have been swimming twice a week.
  • I have managed more outdoor time!

Today I have the heart monitor I mentioned in the last Fitness Friday post

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Funnily enough the flutters have actually calmed down a lot now – So i think it was probably the anxiety!

I am trying to make changes to my day to cut down the stress I feel and generally make me healthier.

Goals for the future! 

  • Still trying for the 10,000 steps
  • Drink more water
  • Take vitamins each day
  • Swim three times a week
  • Yoga at least 4 times a week
  • Night time meditation instead of TV

When I get back the results from this ECG (monitor) I will be creating a better plan for my physical fitness – I may try and get back into the couch to 5k. Running is so good for the feel good chemical – Dopamine and Serotonin.

Anyway that’s the update I have for you this week.img_78691.jpg

See you next week when I have my results back.

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Fitness Friday, Health & Wellbeing, Wellbeing

Fitness Friday – Feeling Fluttery

Good Evening,

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I last weeks post I said i was going to put up a vlog on how I got on with my yoga – This is a big fat fail.

I did have 3 days of doing my yoga in a morning but time just runs away with me.

We’ve had a few upsets this week a couple I’ve vlogged about (Video Due Monday)

And a couple I’ve not really spoke about.

Anyway

Fitness wise here is where I am –

I have been swimming 3 time this past week and done on average 6000 steps

I have also started with a better diet. cutting out a lot of rubbish.

Apart from a little niggle I’m having with flutters in my chest that I think are part of my anxiety I feel a little healthier as I write this! (I have been to drs and I’m awaiting a 24 ecg monitor)

Next weeks goals

Average of 8000 steps through the week

Swim three times

Get outside more!

This weekly blog is not only for my physical fitness but my mental fitness to!

So I have also started listing 3 things I am grateful for each day in a journal. I have only started a  couple of days a go but I want to keep this up next week also!

Sorry I haven’t really words of inspiration for you this week but I hope it might help you to know that we all have off days!

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Fitness Friday, Health & Wellbeing

Fitness Friday – 10,000 Steps & 4 pints of water?

Good Morning everyone.

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I need to up the ante regarding my fitness and well-being.

If you saw Mays post ‘They weren’t all toned size 6′ you will know that I joined the Bannatynes Gym.

However I’m not really feeling motivated at Bannatynes to be honest.

I think I am going to go back to the spa after this month has finished as it just feel better there, the pool is brighter and the atmosphere is more calming!

I never got around to joining the zumba class – I was ill the first week then my anxiety was on high alert so I never got around to going!

With my emotional health in mind the spa is a better choice for me!

So to improve my emotional health & fitness I have gone back to basics – I have donned the I Watch and started tracking my steps.

We are supposed to be taking around 10,000 steps per day to be classed as active. For the past week I have only managed 5,000 per day So this is where I think I need to start.

Also water plays a vital part of our well-being we should be drinking 8 x 8oz glasses of water per day converted to pints that’s around 4 pints I think I’m drinking half of that.

I have one pint before bed and half a pint on waking. then about another pint through the day. So not bad but I do drink a lot of tea too!

As soon as I get back from my camping weekend with the girls I really need to put some exercise back into my everyday.

I’m going to be tracking my steps on my iwatch and adding yoga to my mornings again!

I will be doing a weekly post called Fitness friday here I will update you with anything I’m doing fitness wise as well as posting how many steps I’ve managed to do each day

along with my weekly post I will be on Instagram each evening with my daily steps and water consumption.  Follow me here to see how I do & If you fancy joining in post your steps with the hashtag #rfacsteps I will repost as many as I can!

I would also like to get back into watching what I eat I have joined my fitness pal Hopefully I will manage to track what I eat!

If you would like to follow me on here just click the picture.

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Please leave me some words of encouragement below.

Don’t forget to follow me on Instagram to check up on my daily steps.

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Health & Wellbeing, Uncategorized

They Weren’t all toned size 6!

On Thursday The kids went to holiday club, I headed to Bannatynes Gym and I joined for a months trial.

Have you seen the Miranda episode when she try’s to quit the Gym?

Well it felt a little like that.

I may have only signed for a month but if I don’t give a months written notice from the first of the month then they will continue your membership and take the next month payment out! (I had joined on the second so already I’m past the cut off date to hand in my notice – So I decided to see how I go and write out my letter for July so in effect I will be having a 2 month trial) It may be I don’t need to cancel and that I will continue for a full 12 months.

Anyway, I’ve joined I’m now a member of a proper gym! 

I have to say it wasnt as bad as I thought It wasnt full of toned size 6’s or even 10’s There were normal people like me and you (I’m Not saying you’re not a size 6 -10) (Or in fact that your normal?!)

I only had time for a swim that day but next week I’m going to check out the running machines & Sign up for a zumba lesson.

I really love zumba and I can really tell a difference in not just my anxiety but also my fitness! 

After my swim I spotted a scales The type that take your hight weight Calculate your BMI & Check your fat percentage.

I thought New month New gym Lets take a reading today and check again after a month to see if it has made a difference. 

So here are my stats For June.

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Check back Next month to see how I get on 

In the meantime If you have been thinking about joining a gym why not have a tour and maybe sign up to a months trial or even a day pass – but just check those terms and conditions. :-/ 

It’s not a scary though as I thought it was going to be! 

 

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