Thursday 11 October 2018

Is Fast Food Off limits?


No!  The 2B Mindset is all about making mindful, considerate choices. 


Sometimes, if you are out-and-about, you will have to pick up a lunch to eat on the go.  These days there are more and more healthy sandwiches, sushi, protein pots, salads, smoothies etc that can be picked up when out.  But this is the real world, and sometimes you do just have a hankering for a burger.


Even a fast food outlets like McDonalds, KFC and Burger King do salads, smoothies, and even little packets of fruit or veggies on the side.  But still, this is the real world, and sometimes you still have a hankering for a burger.  So, how do you fit this with the 2B Mindset?

It is simple.  When you purchase the 2B Mindset, it covers the basics of how to plate up your meals into appropriate portions. This simple methodology can be used at home, when eating out, or when on the go.  No matter your situation, you can use this to help you lose weight, and keep it off long term.

So for me, I ordered the Quarter Pounder and substituted a Shake Salad for fries.  

Then I removed half the bun, so that my lunch was in the ratio:
1/2 veggies
1/4 protein
1/4 FFCs

Now in reality, I don't know whether the make-up of the burger bun qualifies it as an FFC or not (I'm sure if I looked on the McD's website it would tell me), but you can see I got the rough quantities right.

The main thing to remember from our 2 Bunnies: Water First, and Veggies Most.
From there, you can't go far wrong!

Overnight Oats Recipe

Ok, so I'm a little late to the Overnight Oats party.  Having been a long-time lover of porridge, a friend recommended I try overnight oats, as an alternative for mornings when I have less time.  Overnight oats are simple rolled oats that have been soaked overnight, so they go plump and smooth and delicious, and you can add any flavour you like.  They are a good 2B breakfast because they consist of protein (milk and fat-free yoghurt) and FFCs (oats, and optional fruit), so as well as being delicious they give you the energy boost that you need in the morning, and help keep you feeling full and satisfied for longer, so that you are not tempted to snack midmorning.

The following recipe is for one portion, however, by drinking water first, I get full on half the amount, so save the rest for the following day.  Overnight Oats can be kept for up to 5 days in the fridge (though personally I only leave it at most 2 days because I make it every other day).

Basic Ingredients

1/2 cup rolled oats
1/2 cup almond milk (or other milk of your choice)
1/4 cup 0% Fat Greek Yoghurt (or vegan alternative)
1-3 tsp maple syrup (or honey or other natural syrup)
pinch of salt

Flavourings - This is where you can go as wild and be as imaginative as you want.

Snickers: 1 tbsp. cocoa powder, 1 tbsp. peanut butter

Autumn Apple: 1/2 apple chopped small, 1/2 tsp cinnamon, 1/4 tsp nutmeg

Banana Almond: 1 banana mashed, 1 tbsp. almond butter, 3 drops almond essence

Christmas Cake: 1 tbsp. almond butter, 1 tbsp. flax seeds, 1 tbsp. sultanas/mixed fruit, 3 drops almond essence, 1 tsp mixed spice - I made this up yesterday and ate it this morning.  It was *DELICIOUS!*

Cherry Bakewell: 1 tsp almond butter, 2 drops almond essence, small handful of frozen cherries - I've not actually made this one yet, but I love the combination of almond and cherries.

Method: 

Thoroughly mix all the ingredients and flavourings.
Put into an airtight container and leave in the fridge for at least 8 hours or overnight.
(This is the point where I split my mixture in half and store in 2 containers.)
Add toppings, give a quick stir and enjoy.

Toppings:
Lots of overnight oat recipes suggest toppings, that you should only add before you eat, so that they keep their crunchiness and texture.  Eg. Chopped nuts, chopped fruit, chocolate chips etc. depending on the flavour you're going for.

Personally, I don't have time for extra faff in the morning, so have not been adding any toppings at all, and the oats have still been delicious.




Wednesday 10 October 2018

Quick and Filling lunch

Whilst working hard on the 2B Mentor Course, I stopped briefly for lunch.

Now, my children all like different foods, so I'm often making different meals, and I eat a hodgepodge of different bits and pieces.  Today, I had a craving for vegetable fries (carrot, parsnip and beetroot) and cooked myself some, and grated a little cheese on top.  I was also making DD2 some pasta, so for my carbs, I had some of that too.  Delicious and very filling.
Don't forget to note the trusty 2B Water bottle that is kept with me all the time, and encourages me to drink enough water throughout the day, and to drink water first before any meal.

Tuesday 9 October 2018

Egg Fried Rice Recipe

A great side dish, or dinner, that is fast, easy to prepare and delicious, is egg fried cauli rice.

I have to be honest - I'm not a big cauliflower fan.  I used to only eat it smothered in cheese sauce.
However, I am a huge fan of cauli rice.  Simply take your head of cauliflower, wash it and blitz in a food processor to make "rice".  Then put in a microwaveable bowl, cover with cling film, and microwave for a couple of minutes.  Or, as I did today, use ready prepared cauli rice, which can be bought in the UK either fresh or frozen.  I keep frozen cauli rice in my freezer, so that I can make this delicious meal.  It took me less than 5minutes for my lunch today.


Ingredients

Cauli rice
Spring Onions
1 kcal Spray Oil
2 Eggs
Light Soy Sauce

Method


Lightly fry the onion in a couple of sprays of oil. 
Add 2 eggs and stir so they scramble slightly.
Just before the egg sets, add the cauli rice and stir until cooked/heated through.
Add Soy Sauce to taste.
Enjoy! 


Variations include using Sesame Oil, Garlic, Ginger and some frozen peas for the Chinese taste.  Or, garlic, ginger, white onion, turmeric, cardamom pods, fresh coriander leaves, for an Indian taste.   Or, mixed nuts, dried fruit, chopped apricots and spices for a Moroccan flavour.  Or even eat the cooked cauli rice cold with fresh pineapple, chopped peppers, halved cherry tomatoes and chopped cucumber for a summery salad.  It is entirely up to you.

Now, you may be wondering "How much Cauli Rice?" and "How many Spring Onions?"
The beauty of the 2BMindset is that it is entirely up to you!  My lunch today was made from 1 portion of frozen cauli rice and 4 spring onions, and I feel happy and satisfied. But I have made it previously with 2 portions of cauli rice, and that is enough to fill even my large stomach!
Just remember that this is a good healthy plate of veggies with protein, so will fill you up for longer and keep you full.

This recipe, and more, can be found in the Recipe book provided if you decide to buy the 2B Mindset from https://www.beachbodyondemand.com/

Monday 8 October 2018

2lbs at a time

Or in my case: 1 kg at a time, and I've achieved that!

This morning, my weight was 94.7kg, so I have lost over 1kg this week.  Over the course of the week, my weight has gone up and down, and by using the Scale every day, I can see that this fluctuation is 'normal', so I am not worried if one day I am heavier than the previous one, because over the week, it balances out.  And by tracking the food you eat, and the water you drink each day, it is easy to see which foods affect you, and which aid weightloss.


Thursday 4 October 2018

What's the deal with BRCA and Cancer?

Everybody has the BRCA1 gene, and the BRCA2 gene.  The genes are tumour suppressors, whose job is to find tumour/cancer cells and kill them or stop them growing, while other cells kill them.
However, in some people, there is a mutation in that gene, so that they don't do their job properly.  For example, statistically, it takes 6 mutations in a cell for it to become cancerous.  Ideally, when mutations happen within the DNA, the cell self-destructs, or if it gets past that stage, other cells notice and kill them.  So the chance of 6 mutations, that have sneaked past all the checkpoints, to happen in a single cell is fairly low.  However, in people with the BRCA1/2 mutations, there are fewer checkpoints, resulting in certain cancers being more likely.

BRCA stands for BReast CAncer, as that was the first cancer linked with that gene, but it is linked to other cancers too: ovarian, prostate, pancreatic, peritoneal cancer, amongst others. 
To complicate things slightly: not all breast cancers (for example) are a result of the gene - many more are just random cancerous mutations.  But, if you have the gene, you are much more likely to get those specific cancers.
In the normal population, a woman has a 12% lifetime risk of getting breast cancer, and less than 2% lifetime chance of getting ovarian cancer.  In myself, as a BRCA1 mutant, I have (had) a 40% chance of getting ovarian cancer, and have a whopping 85% chance of getting breast cancer.  For comparison, the NHS/BMA (I can't remember who, offhand) considers a "high chance of cancer" to be greater than 1 in 3, or 33%.

I found out I carried the BRCA1 mutation, because I underwent a genetic test, specifically looking for the mutation.  Because the mutation is hereditary, to qualify for the test you need to have either a strong family history of cancer, or have a relative known to have the gene mutation.  In my case, my mum is BRCA1. She was tested because back in 2015, she was diagnosed with Stage 4 Ovarian Cancer, coupled with the fact that her cousin had died of Ovarian Cancer, previously.

Another Stat: Most women diagnosed with ovarian cancer are diagnosed at stages 3 or 4.  Of those diagnosed at stage 4, only 15% survive for 5 years from diagnosis.

Thank God, my mum's cancer responds well to chemo, as it is now over 3.5yrs from diagnosis.  Her cancer has been recategorised as Chronic Cancer, meaning the risk will never fully go away as it is in her blood and in her lymphatic system, but as long as she is willing to go through chemo, she should continue to survive.  Her latest round of chemo started last week.  This is her third recurrence (so 4th time of having cancer), and the chemo treatment is due to last until next Jan/Feb depending on whether they stop over Christmas.

My mum has suffered with IBS and digestion issues for years, and frequently had ovarian cysts that needed to be removed and fibroids.  Every time she went to the doctor, she would be told it was her IBS.  And I do believe she had IBS.  However, Ovarian Cancer also has the same symptoms as IBS.  When she was finally diagnosed, it was Stage 4 meaning it had already spread, and was in the lymph nodes in her neck.  After 4 rounds of chemo, the tumour and shrunk enough in her abdomen to be removed by surgery, and was still 20cm x 10cm n size!  They also performed a full hysterectomy at the same time.

So, my mum was given the option of the genetic test, and was shown to be positive for the mutation in her BRCA1 gene.  As it is hereditary, I had a 50:50 chance of having inherited it, and both myself and my sister have.  Similarly, my children both have a 50:50 chance of having inherited it from me, but as it is not a childhood cancer, they can't be tested until they choose, over the age of 18yo.  Incidentally, my mum inherited the mutation from her father.  BRCA1 also increases the risk of breast cancer in men, and increases their risk of prostate cancer.

So, for me, the choice was obvious: full hysterectomy ASAP.  I have had my children, I never wanted more than two.  Though not totally silent, Ovarian Cancer is dubbed the Silent Cancer because it's symptoms often get mistaken for something else, and there is no reliable test for ovarian cancer.  So, I had my hysterectomy in 2016, and am now on HRT for the next 15-20 years because I am in Surgical Menopause.  I have no periods, no mood swings (at least that I'm aware of), and no menopausal symptoms like hot flushes or night sweats.
Most people with a BRCA mutation, only have BSO (Bilateral Salipingo Oopherectomy - only ovaries and fallopian tubes), rather than full hysterectomy, but I also suffered from heavy and painful periods so had everything removed. (I've just realised that at some point in the past two years, I've forgotten the medical terms for heavy and painful periods.  It's myrrh...something or other, I think. I just can't remember! Found it: Menorrhagia and Dysmenorrhea. Phew!)

My sister, otoh, opted to have a double mastectomy first of all.  She had reconstruction with expanders, and then implants.  I am planning to have PBM too (Prophylactic Bilateral Mastectomy) but in ~4 years time.  The reason for the delay is because I Home Ed my girls, and don't want to take time out from that, and for them having to miss their regular activities.  Additionally, the reconstruction I want to have is a DIEP flap - this basically, means that at the same time as having my breasts removed, I will have fat pouches taken from my stomach (you know I have plenty there!) to reconstruct my breasts from my own tissue.  This greatly reduces the risk of the new breasts being rejects, and puts my slow-grown tummy fat to good use!  But, being a much larger operation than having implants, it has a much longer recovery time.  Hence, why I'm waiting until my children are old and confident enough to use buses etc by themselves, to get themselves to dancing and groups.  That said, if DD2 follows in DD1's footsteps and decides to go to secondary school, then maybe I can get it done a year earlier than planned?  And it's why I'm using the 2B Mindset to help me lose weight, as I need to get my BMI below 30 in order to qualify for DIEP.

One more thought before I stop: I am soooooo thankful for the NHS in the UK.  It seems to get a bad rep, but is absolutely brilliant.  They have saved my mum, and are continuing to save her and return her to health.  They have saved me from ovarian cancer (though technically the risk is not 0%, it's pretty close).  The op I had done, was free at the point of use.  I do have to pay for my prescription of HRT patches but that is a small price to pay.  In comparison, for the op I had (Total Laparoscopic Hysterectomy with 1 night in hospital) would have cost me upwards of $25,000 in the US, so I may have considered not having this life saving treatment.

Wednesday 3 October 2018

God is God!

So we looked around two more schools today.  One this morning and another this afternoon.

The one this morning seemed like a good school (it has a good academic reputation) but didn't set DD1 alight, and she said she'd prefer to stay home ed than go there.

This afternoon's school was amazing!  It specializes in Performing Arts (have I mentioned DD1 loves to dance? lol) but because we are out of the catchment area, DD1 would have to audition to try and get one of the Performing Arts places - of which there are only 15.  The school itself  had a lovely feel to it; the head teacher was giving off good vibes, the tour showed the school off in a good light, all the questions we asked were answered in the way we wanted, and they even baseline test every child in Yr7 for any SEN, whether officially diagnosed or not, so they can help them if they have dyslexia or dysgraphia or whatever learning or physical needs they have. Great!  If I were choosing a school for myself when I was that age, I would have loved this school for the academic side of things (I was/am a geek).  If choosing for DD1, I think she would love this school for the performing arts side of things.  DD1 liked the school... but doesn't want to audition.

DD1 does dance shows, musical theatre shows, dance and musical theatre festivals etc.  She is not shy, and not one to be scared of performing, but she is adamant that she does not want to audition.  I have had a brief word with her dance teacher to see whether it was worth my while pushing encouraging her to audition - yes! I have considered asking DD1 to audition anyway, and then say no to the school if she really doesn't like it, rather than discounting it now because of the audition.  I have asked the school for more information about the numbers of people who apply, and the numbers of those who audition, even though only 15 children get it.  I've discovered an acquaintance who works at the school who I've been thinking of asking what the audition process is like, so get some more information to provide to DD1, so she can finally be persuaded to audition.

Nothing was working.  She likes the school we visited yesterday.  Despite being able to choose 3 schools, she only wants to write that one down (so far - we have more school visits next week), and if she doesn't get it, she wants to remain Home Ed, and put her name on the waiting list for a space.

Tonight I went to Growth Group (one of the Bible studies at my church) having not been for a god few weeks due to holidays and various other commitments.  We were reading Romans 11:1-10 and discussing the starting question of whether God has rejected his people? which led on to whether we can believe God's Word (Romans 9:6)? and ultimately to a discussion about who God is.

Amazing as it seems, it turns out that God, is God! And even more hard to believe, is the fact that I am not God!  I am not the person who has ultimate control.  I am not meant to be the person in control.  I just need to trust in God and rest in His peace.

Why am I fighting to get DD1 to consider an audition that she doesn't want to do, when in fact a small, local school could be the best thing for her?  It could be where God wants her to be!  I do not know the future, but I choose to trust in God, in His goodness, and leave being God to Him.  I will pray about the situation, but DD1 is being sensible enough to consider going to school when she recognises that she needs more than what I can give,  Why shouldn't I trust her, and more importantly trust God in work in her life, to choose the school that best suits her needs?