How non-dieters shape up for summer

I've had the same conversation with several friends since the Easter holidays and May bank holiday weekend.

It goes like this.

"Did you have a good time?"

"Brilliant thanks but I've really overdone it.  Ate too much and dropped my usual exercise regime. I really need to get back into it before summer."

I'd like to add that I'm in exactly the same boat.  And, to a certain extent, I think that's what holidays are about.  It's time to relax (or to be a different kind of busy), time to try different kinds of foods and certainly not time to obsess about whether you've missed a spin class or exceeded your normal daily calorie allowance.

Nonetheless, no-one likes the feeling of sluggishness and too-tight clothes that accompany a little weight gain. I don't really do diets and I tend not to weigh myself as I can generally tell by the fit of my jeans how I'm doing.

How to tackle those few excess pounds without investing in a new wardrobe then? I try to follow some common-sense, easy-to-integrate lifestyle ideas, many of which I've learned from my mum. She's one of the few people I know who seems to achieve self-discipline without self-denial. And because she should probably have a frugal blog of her own, none of it involves signing up for a weight management club or gym membership (although by all means go for it if it works for you and you can afford it).

In no particular order, and bearing in mind that I have zero nutritional or fitness qualifications (!), here we go....

1. A little less - Note the emphasis on little. If you cut down your intake drastically, you'll be miserable and permanently hungry.  I'm talking about half a slice of toast instead of a whole one, no cream on your pudding and less Parmesan on your bowl of pasta.  Little changes over time = noticeable results.

2. A little more - Again, I'm talking minor changes.  This time I mean exercise. I know that some people cringe just at the thought of it, so I'm not dictating full-blown workouts here.  Baby steps people! Replace one of the daily school runs with a walk, stride round the block for ten minutes at lunchtime or force yourself to do twenty sit-ups each morning.  Whatever is manageable and sustainable for you.

3. Shift the balance - Think about your plate proportions.  Is it do-able to adjust the balance slightly so that there's more veg and less chicken smothered in sauce?

4. Treat swap - I'm guessing that most of you know about this one. Apparently we crave textures as much as flavours.  When I'm cutting back, I'll have a really nice low fat yogurt or sorbet instead of ice cream. It works for me because I genuinely enjoy them.  Why not experiment a little and see if you can find some acceptable treat substitutes?

5. No bans - While I'm suggesting treat swaps above, I try to never completely ban anything.  Perhaps it's a sign of my contrary personality but I simply end up craving it.  Everything in moderation. Bans are banned in my average kitchen.

6. Mint - Bit of a strange one this but it genuinely helps me out.  I often get to the end of my meal craving something sweet or feeling I'm owe something extra.  In reality I don't need it.  So, I make a deal with myself: I'll have a cup of peppermint tea and if I'm still hungry half an hour later, then I'll have something more.  I rarely ever need the extra.  I think this works because the mint tea is the psychological equivalent of brushing my teeth.  Also, I was full up in the first place.  (Don't like peppermint tea? Try a mint tic tac instead.)

7. Focus - We're all wired differently but for some people having a target event to work towards can really help them to focus on healthier choices.  Summer weddings and beach holidays instantly spring to mind.  For my own part, I have a gala dinner to attend next month. I am excited and terrified in equal measure; I'm delighted to be attending the event but terrified as the only suitable dress in my wardrobe is completely unforgiving...

Guess I better start practising what I preach then?!

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Shared on Works-For-Me-Wednesday (WFMW).

Making more of the great outdoors

Before I get started,  I acknowledge that writing a post about going outdoors in January might seem a little odd. However (deep breath), I think there are lots of good reasons why now is exactly the right time...

 

a) When the weather is kind enough to co-operate at this time of year (as it has done today in my little corner of the world), then we really do need to make the most of it.

 

b) Money tends to be tight in January and indoor activities usually cost a bit more (notwithstanding some of the excellent art galleries and museums that may be free and within reach if you live near a city).

 

c) Doing some exploring now means that, come Spring, you'll have a host of tried and tested outdoor spaces to return to!

 

Although this post is meant to be family friendly, you don't need to have children to take up most of these suggestions.  I've based them on what's available in my local area but hopefully there will be equivalents near you too.  So, without further ado....

 

If you go down to the woods today...

If there's a cold breeze, then a woodland walk can provide a bit of shelter while still letting you get some much-need fresh air.  I was lucky enough to grow up near woods and the smell of pine needles and the feel of a springy forest floor brings me back to my childhood every time.  Check out the Forestry Commission website to find nearby trails for all abilities. If you have small people with you, it's worth taking a quick peek at the Nature Detectives website before you depart.  This site has a range of excellent downloads, such as spotter sheets, scavenger hunts and woodland log books.

 

Climb every mountain

Well, perhaps not every mountain and maybe a hill instead if you have little legs accompanying you!  If you strike lucky with a crisp, clear winter day, then there's no better feeling than reaching the summit, admiring the view and saying to each other "yay - we did it!".  One of the most popular hills to climb near me is Bennachie, which also falls under the management of the Forestry Commission.  The routes are clearly marked and there's a great visitor centre where you can learn more about the area's history. There are sometimes even orienteering courses available for little (and large) explorers to try out.

 

Take it on trust

The National Trust for Scotland has properties throughout the country; these are often situated within extensive grounds which - you guessed it - tend to offer some very pleasant walking trails.  As with the Forestry Commission routes, these are usually clearly marked and a 'map' at the start often gives an indication as to the difficulty of the terrain and the time you should allow yourself to complete the walk. Even when the properties themselves are closed over winter, you should still be able to gain access to the grounds.  Take some change with you if you're not a member though - many of the larger properties charge a small sum for parking (as do some Forestry Commission sites).

 

Exploring a nearby National Trust trail

Life's a beach

Don't leave the seaside until the summer - beaches are worth a visit all year round. Just wrap up well! Check out sites such as Nearest Beach and the Marine Conservation Society's Good Beach Guide for inspiration.

 

Modern day treasure hunting

If you're still struggling to motivate the kids (or indeed yourself) to get outside, you can add an extra sense of purpose to your walk by signing up for geocaching.  Most easily described as a modern day treasure hunt, you simply sign up on the website, then search for geocaches in the area you're intending to visit (or use the geocaches locally to provide inspiration for your next walking destination).  Although you can look up geocaches online before you depart, it's even better fun if you have a GPS-enabled 'phone. That way, you can track your progress towards the cache (and the little 'uns just love counting down the last few metres).

Wherever you decide to explore this season, I hope you have some great adventures.  Here's to winter sunshine!

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Beating the January blues

There's been so much in the media recently about the January blues that it seemed wrong not to give the topic some blog space.

Here in my little corner of the world, we've been exceptionally lucky over the past few days with bright skies and crisp, clear days. If anything can help me shake off the blues, it's getting out into the winter sunshine. I'm aware, however, that a) the weather won't always be as good here b) the weather has been pretty terrible elsewhere and c) there's often a lot more to the January blues than the dull, dark days of winter (click here to see my thoughts on the latter subject).

Money money money

Money, or the lack of, is a major concern for many at the start of the year.  The excesses of the festive season tend to leave bank balances looking rather the worse for wear. I'm no financial guru but if belt tightening is the order of the day - or even the next few months - hop on over to the Mortgage Free in Three website, where the wonderfully upbeat Elaine Colliar is rallying others to join her 'Thirty Days of Thrift' challenge.  Simply sign up for Elaine's emails and you'll get some great daily advice - along with the camaraderie of others - to help you through this tough lean month. 

If your financial woes run deep and long-term, you should also try checking out Martin Lewis's Moneysaving Expert site.  It's stuffed with advice on how to make the best of your financial situation - however dire - and his free budget planning tool is perfect if you've decided that now is the right time to take a long, hard look at where your cash is going.

 

Piling on the wrong kind of pounds

January generally means a loss of monetary pounds and a gain in the ones that cling to your hips. BOO! Some people like to treat January as a fresh start and tackle hard core diet plans with gusto.  I do not fall into this category.  I find it exceptionally hard to survive on a strict daily regime of salad when the weather's bitter outside and I'm craving warm, comforting foods.  The good news is that these foods don't necessarily have to compound the inevitable Christmas weight gain.  For me, this is the season when soup comes into its own!  Not only is it nutritious, it shouldn't break the January budget either. What's more, there's an eye-popping variety of different types that you can make.  Can't justify a new recipe book? Pinterest, AllRecipes and BBC Good Food have excellent, easy-to-follow recipes that are just a click away.

 

A hearty bowl of soup can be a January saviour

Getting off the sofa
It can be pretty hard to get motivated about exercise when you're cash poor and not feeling like your svelte self.  Yet this is the time we need it most! It's likely that a private gym membership is out of the question, so it's time to be creative about what you can do instead...  If you're not really in the habit of exercising, try to think hard about what type of activity will suit you and work around your other demands, whether these be your job, your family commitments or both. If you're new to exercise, walking is a safe and often sociable way to get started, provided you can persuade a friend to join you.  If you swap your regular coffee outing for a walk with others, you can save money, catch up and get fit - all at the same time.  But what about the bad weather I hear you ask? If you want to get moving indoors, why not dust off any old exercise DVDs you have, or press the Wii back into service? I also love a Yoga app that I can use from my iPad. It cost very little to download and offers access to a whole variety of workouts, which vary in length and intensity.


Arranging to exercise with others will help you off the sofa

Depending on when you're reading this, you've already made it through at least part of January. Congratulate yourself for getting this far, grit your teeth and beat off those blues as best you can!

Related posts: Dealing with the dull dark days of winter

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Dealing with the dull dark days of winter

Looking at the title of this post, it's hardly very appealing is it? Yet, I feel it's something that I must write about because so many of us - particularly 'round our way' - are affected by the shorter, darker, colder days of winter to a greater or lesser extent.

Those who suffer badly from Seasonal Affective Disorder (SAD) come to dread the changing of the clocks and the reduction of daylight as the year draws to a close.  Unsurprisingly, it's a hot topic on many blogs and forums because it is so commonplace.

I'm not as unlucky as some who find the condition debilitating, however I have to confess that I often struggle on those challenging days when it never really seems to get light, it's bitter outside and the carefree days of summer feel as though they may never return.  Thankfully, there are lots of great tips for coping with our seasonal changes out there in cyberspace.  I can't take credit for coming up with these but I can share with you the little changes that, for me, can make a big difference. None of these involve expensive outlays just, perhaps, a small change in everyday habits and your mind set.

Get outside
Sounds obvious doesn't it? It's not that easy, though, when the weather is distinctly unappealing and you are already feeling the cold indoors, let alone outside.  If you can, grit your teeth, gird your loins, grab your coat/boots/scarf/gloves and go for it! I don't think I've ever felt worse after a walk, even though I've sometimes felt pretty grim prior to venturing out.  If possible, it's even better to go during the middle part of the day when you can maximise your exposure to any sunlight that might just be biding its time behind the grey clouds. Why not make the most of that lunch hour?

Let the outside in
No, I'm not suggesting that you throw your windows and patio doors open (I do live in the north-east of Scotland after all). What I do recommend, though, is that you pull back any blinds during daylight hours to let as much light in as possible. As a homeworker, I've tried doing this in my little office space and I really think it helps (particularly if you don't have the time or motivation to follow recommendation number one above).

Make arrangements
For me, there are usually a few ghastly days each winter when I really just want to hibernate.  This is when advance arrangements come in useful.  If you know that you'll be letting someone else down, whether it is a work meeting, or a quick cuppa with a friend, then you'll be more likely to galvanise yourself into action.  Even promising to take the kids to the library will get you out of your own four walls and into a different environment with some fresh - and hopefully friendly - faces.

Remind yourself it's not for ever
"This too will pass."  It's easy to say but sometimes not quite as easy to believe.  When you're finding it difficult to believe that Spring will return one day, find some practical ways to convince yourself.  Dig out the photo album from your last summer holiday or slather yourself in some sun cream or cocoa butter to bring back the memories of warmer, fun filled days.

Ditch the guilt
Don't be too hard on yourself if you fail to cram in quite as much activity as you do during other times of year.  Congratulate yourself on getting through the tough days and acknowledge that it's normal to have times when you really just want to curl up with a good book, a warm throw and a hot chocolate (even though there are a million other seemingly more productive things that you should be doing).  After all, tomorrow's a new - and hopefully brighter - day...

A walk in the middle of the day can work wonders

Related posts: Beating the January blues

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