Tag Archives: Added sugars

Healthy Eating…Intermittent Fasting…

Good Morning…Today I am going to be talking about intermittent fasting what it means and what you can do when fasting…And how it works for me…

steaming tea in a cup a book and a flower

Tea Image by Free-Photos on Pixabay

For quite a while now I have been intermittent fasting and didn’t know it… Last week I discussed the Keto diet as my son is following this eating plan… I  listened to him and some things I agree with and Keto does recommend that you do take part in intermittent fasting.

As you know I believe in a healthy balanced eating plan, eating normal food not calorie counting unless you really want to…Healthy eating should be a way of life …There are very few people who can stick to a restricted diet for any length of time…

Unless medically advised our diet should be balanced and not loaded one way or another with certain food groups.

I also know how hard it can be for some who are addicted to sugar either soda drinks or sweet processed foods…I have been there …Sometimes though as Sally explains it is not you who is lacking in willpower but a fungus which is living in your tummy and the sugars which feed it… To read more about the subject pop over to Sally’s it is a very good series and although I don’t have a problem with sugar I have learnt quite a lot about healthy eating…


Well… we only have one body and when you look at it we can abuse that bod but if we start treating it properly it responds really well…To me, that is an awesome piece of machinery…Don’t you think…

Fasting has also always conjured up that image of being starved of food or a feeling of calm…I certainly didn’t look upon my eating pattern as fasting or starving myself but I am calm …Most of the time …

Intermittent Fasting.

What is it?  Short term fasts which mean you are consuming fewer calories and that is it!

There are three main categories:-

Some people reduce their calories over a two day period and consume 500-600 calories a day during those two days …The other 5 days they eat normally…which doesn’t mean binging to make up for those two days when your calorific intake was reduced…It ain’t that easy…

Others opt for 24-hour fasts either dinner to dinner the next day or breakfast to breakfast the next day just 24 hours straight… This they do once or twice a week and eat normally on the other days…

Me…I follow the third option...I don’t eat after 7 or 8pm at night and don’t eat before 10-11 the next day…It is called the 16/8 method…For me this is easy…What I hear you say what’s easy about that???

I dropped quite easily into this eating pattern when I moved here one because of the heat and two I can’t eat 3 meals a day it is too much for me…Now that could be an age thing or the fact my tummy has shrunk…

I will be honest I have cut out certain eating habits for example when little Lily visits it is a treat for her to go to 7/11 after she has eaten her dinner and she has always bought Nannie 2 bags of jelly teddy bears which of course I ate…It would have been rude not to…haha

Sunny evenings also are conducive to a sundowner or three they creep up on you, don’t they?

Numero three was when hubby brought me my morning cuppa he also added two digestives to the plate…Sally’s little chart soon put paid to that habit…Do you know how many calories and lbs 2 digestive biscuits(graham crackers) a day add up to over a year…I do now…That habit was kicked into touch…Those biscuits were the first to go…

The jellies were next to go as because Lily brought Nannie Jelly’s when she was here so did grandad when he went to 7/11…It has now been at least 4 months since a bag of jelly teddies has passed my lips…

The last habit to get kicked into touch was my sundowners…28 days without a drop and that included 2 nights out and a weekend visit from my son…So I feel I have a right to be chuffed with myself…

Why am I telling you this?

To show you that

1. It can be done.

2. It has been done over a period of time and not all at once…

My belly fat is still reducing and I have lost a few pounds and inches…

Do I count calories no and I enjoy my two meals …Lovely curries or stir-fries, maybe a cheese platter with some fruit…I eat what I fancy and I will be having a pancake tonight as it is Shrove Tuesday …

I snack on fruit as it is so plentiful here or enjoy a fruit smoothie…Which is why I will not be following the Keto eating plan as it restricts fruit and certain vegetables and although I have been told there are good fats…Please, how many avocados can one eat in a day…You do invariably then eat the bad fats, the processed fats and that much fat is not good for your long term health…

How do I get through my 16 plus hours without eating???

lady sleeping

Image by xiangying_xu on Pixabay

I will break it down for you…

From 8 pm until whenever I sleep which could be 10pm it could be 2am…During that time I am writing, watching a movie or reading…I also have a pot of green tea…Yes, that is allowed on Intermittent fasting…

You can drink water, coffee, tea or other non-alcoholic drink any beverage which is under 50 calories..a splash of milk is fine in your tea or coffee.

I then sleep ..very well I will add especially since I cut out the sundowners out until my alarm goes off at 6 am…

I then get Aston up… my grandson as he leaves for school just after 7 am…I get his breakfast, iron his school shirt then when I have seen Aston of to school I have my pot of green tea while I check my e-mails and answer any comments on my blog.

I also start writing as I am doing now @ 9.47 am…10 am I feed my sourdough and today I am having Grapow Moo with an egg which I will cook once I have fed my sourdough…It will then be 10.30 ish maybe 11 am…Am I starving…No!

This routine works for me…

I will then go for a walk as hubby wants some grass seed and hang the washing out…

When I come back I will have a glass of coconut water and probably an apple, some Marian fruit and tamarind with maybe a little piece of the lovely blue cheese I bought on Saturday. I have found someone who imports cheese at a very good price…yummy 🙂

During the afternoon I will have another pot of green tea and then probably a Thai green Curry tonight.

Then it is evening, Green tea and bed at some point…As you all know if we get engrossed in our writing/reading the time just flies by.

I really don’t see this 16/8 as fasting as some is sleeping and being busy… I walk every day, some days I am trying out new recipes and of course, I am reading and writing…I honestly am busy most of the time and sometimes I have to remind myself to eat…My bad 😦 

Whichever one of the fasts you choose to follow you can drink which I didn’t know until I did my research I thought fasting meant no food or drink…Especially if you follow these short fasts.

Common Sense should have told me that we need to keep our bodies hydrated…There are so many lovely teas we can drink to help us stay hydrated while we fast.

Tea ginger lemon basil

Image by Leon_Ting on Pixabay

The benefits to our body are many by following intermittent fasting…

Belly fat will reduce, you will lose weight and inches.

It increases fat burning

Increased energy

It lowers your blood  insulin and sugar levels

Helps your memory…

I feel so much better my energy levels have increased and just overall I feel better. Fasting is not starving yourself it is just choosing when you eat.

For me, this is the way forward and I have lost quite a lot over the last 7 years BUT those little treats I mentioned started to notice on the belly etc… Which why I cut them out gradually I have also cut refined carbs and changed to brown /wild rice which will increase my fibre intake…But I actually prefer the taste of brown/wild rice, especially as now I know how to cook it properly…

This has kick started my inch loss and I do feel better for it…

I hope that you now find intermittent fasting a bit clearer…Thank you for reading any questions please ask I love to hear from you and always reply to my comments xxxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/

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Thank you once again for reading this post I hope you all have a great week xx


















Healthy Eating? BUT is it???

No more...Diets Healthy eating (2)

Healthy eating …I wish it was that simple …Don’t you??

We are continually bombarded by “Healthy Food” ads through the TV and social media. I know when I went shopping with kids in tow or in my lunch hour I didn’t have time to scour the shelves or read the labels and to be honest some of those labels even if you had 20/20 vision you wouldn’t be able to read it…

So…Is it healthy or not?

I hope this helps…

Yoghurt…How many different types of yoghurt and yoghurt drinks are there on sale? Who knows… All packaged to catch your eye or the kids eyes we have Miss Kitty drinks, Barbie yoghurts, Ben 10 Yoghurts, Munch Bunch, you name it and they have that yoghurt…Kids are the manufacturer’s dream and our nightmare…


Most fruit flavoured yoghurts have alarmingly high levels of sugar they are high in calories and fat. A good example of what sounds healthy is the Total fat-free yoghurt and it contains 18.8gm of sugar that is nearly 40% of our daily sugar allowance in one go.

Weight watchers and Shape yoghurts if you want something you can eat on the go hover around the 3.1g of sugar so are better.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Myself I use natural yoghurt or Greek Yoghurt I haven’t as yet ventured into making my own …

Natural yoghurt is higher in calcium than Greek yoghurt and cheaper but I also use it when I make an Indian curry and I like it with fresh fruit it has a sharper flavour than the creamy Greek yoghurt but I like the taste. I also use it when a flatbread recipe calls for yoghurt so I find it more versatile than buying fruit flavoured yoghurts.

Greek Yoghurt I love it…It is more filling and higher in protein made from milk from grass-fed cows lovely with fresh fruit or my favourite frozen raspberries… I also use it when I make protein drinks or smoothies also if you use it instead of sour cream when you make dips, tacos or on your jacket potatoes you will save whopping 78 calories and 7 gm of saturated fat per 1/4 of a cup.


Although a big pot is initially higher in cost it is healthier, more versatile which then makes it cost effective as well as being good for you.

The bottom line for you and your families health ditch the fruit flavoured yoghurts.

Sugar-Free Sweets.

Nothing in life is free… It costs us somewhere along the line and in the case of sugar-free sweets, it is our health. What cost do you put on your health?

Although sugar-free sweets contain no carbohydrates they contain sugar alcohols which if eaten in excess can cause stomach discomfort and or diarrhoea.

What are they sweetened with aspartame, saccharin, sucralose or other non- calorific sweeteners.

Aspartame the controversy lumbers on some say it is safe and some say it is not…personally so many things once deemed safe are now proving not to be …I don’t trust a government agency to keep me safe…

Saccharin...Another artificial sweetener and more research and testing have been carried out on both of these over the years. Drug and food agencies swear they are safe however health professional and consumer safety groups do not agree. Scientific studies conducted on animals have found links between both these sweeteners and cancer.

The bottom line for you and your families health ditch the sugar-free sweets.

This brings me on to low-calorie sweeteners or artificial sweeteners it seems everyone wants sweetness but without the calories of sugar. A popular natural low-calorie sweetener is Stevia.

The worry among health professionals is that with using these in excess is that many people will then find foods which are less sweet like fresh fruit and vegetables unpalatable thus healthy, filling and nutritious foods are being replaced with artificially flavoured foods with less nutritional value to health. The sweetness then may cause many to stop thinking of sweetness with a higher calorie intake and veer towards eating a sweeter diet and gain rather than lose weight.

Personally, I think this is a dangerous road to take with our health… Many chronic ailments are preventable… That is it in a nutshell… not everything can be put down to unhealthy diets and added sugars but much can and that is a major worry for future generations.


We are guardians of our children’s health and we have a duty as parents to guide them. Children learn habits and if they see us consuming and letting them consume all of this unhealthy sugar-laden food they will see it as the norm… We need to teach them good eating habits …To teach them to love food, to teach them the joy of watching things grow and then cooking and eating it…We owe them the best start in life we can give them.

Let’s be clear on this all this sugar-laden food and drink has a cost on our purses and our health…

I hope this has helped clear up a few points on what foods to avoid …Do your own research and see what you find out I scared myself and the more I research the more I want to know and also wonder how much I don’t know how much is being kept from us which affects our health.

Connect to Carol( Moi)

Blog: https://blondieaka.wordpress.com/



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Thank you  for reading and have a lovely week x