A tasty, low-calorie, high-protein meal

Bring 150g of new potatoes (104 calories) to the boil, set a timer for 18 minutes and leave to simmer. When the buzzer goes, put 100g of chopped tinned tomatoes (20 calories) in the microwave for a couple of minutes.

Remove from microwave, and leave (covered) while you nuke 70g of frozen sweetcorn (70 calories) for 3 minutes.

Open and drain a 150g tin of tuna in brine or spring water(150 calories). Remove the potatoes from the boil (they should have been on for about 25 minutes by now) and drain them.

Bung it all on a plate, pour yourself a glass of water, and enjoy a meal that provides you with nearly 40 grammes of protein, almost no fat and just 350 calories.

(If you haven't got 25 minutes to wait for the potatoes to cook, a bag of low fat/low salt potato crisps provides a reasonable substitute, and a similar amount of calories)
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Give it a year

'People Who Know A Lot About How To Sell Things' (PWKALAHTST) have come to the conclusion that 'people' (that's you and me) think that 6 weeks is a 'bearable and believable' amount of time to follow a programme for and expect results.

That's why our newsstands are stuffed with magazines promising 'A flatter stomach in 6 weeks', 'Bigger biceps in 6 weeks' and 'Build your own space shuttle in 6 weeks'.

However, while the claims aren't technically false (they don't specify HOW much flatter, HOW much bigger or... OK, I made up the last claim), they are misleading.

If you are planning on making life-changes, whether it be increasing your personal fitness levels, learning a new skill or improving your sleep patterns, make it a year plan. A year goes by plenty fast anyway (we're into the last third of 2007, so where did the first two go?) but 12 months gives you some room for 'lapses', and the ability to fine-tune your programme based on assessing your results (or lack of them) at monthly intervals.
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RunningAhead.com

If you exercise regularly (or are planning on starting, is a site that allows you to:

Record your workouts
Log all your workouts such as running, cycling, swimming, and weight training. Create custom workouts to track your other activities in your active lifestyle.

Create running routes
Measure your running routes and create elevation profiles. Our mapping tool is easy and fun to use. It is an excellent alternative to the expensive GPS devices.

Analyze your data
Visualize your training progress through colorful graphs. Find specific workout entries using different criteria. Track your shoe mileage to reduce injury.

Join or start a training group
Whether you just started running or training for another marathon, there is a running group in RunningAHEAD that can help you achieve your goals.

Share training experiences
Meet other fellow runners in the RunningAHEAD community. Exchange running tips, receive answers to your questions, or talk about anything else.

Registration is required, but membership is free.
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The Custard Principle

What follows is a story about Mary and Michael. They're not really called Mary and Michael. In fact, they're completely made up people. But we're going to call them Mary and Michael.

At the beginning of this story, Mary and Michael have just got married. One day while they're eating dinner, Mary asks Michael,

"What is your favourite dessert?"

Without hesitation, Michael replies,

"Apple pie and custard, I LOVE apple pie and custard."

On their next shopping expedition, Mary purchases the most expensive brand of apple pie she can find (Mary's not much of a cook) along with a tin of Bird's custard powder.

The following evening, Mary pops a couple of pre-prepared korma curries in the microwave. While they are being nuked, she heats some milk on the stove and prepares a pint of custard. She leaves this to stand, and puts the apple pie in the oven to warm while they are eating their main meal.

When they have both have finished their curries, Mary dishes up the apple pie, and pours custard on each portion. Michael notices that she has left the custard skin on his portion. He hates the skin on the custard and he wonders whether to mention it, but decides not to make a fuss and eats it, even though it ruins his enjoyment of the meal.

Years go by, and many more apple pie desserts are served. And Michael always gets, and eats, the custard skin.

On Mary and Michael's 20th wedding anniversary, they visit a small restaurant for a celebration meal. When it is time for dessert Michael orders apple pie and custard. (Mary orders profiteroles, in case you were wondering.)

When the apple pie and custard is served, Mary nudges Michael and whispers "What a shame, they haven't left the skin on your custard".

Well, three large glasses of expensive burgundy have loosened Michael's tongue. He gently holds Mary's hand, looks her in the eyes and says,

"Mary, I've never told you this before, but I HATE custard skin."

Mary stares at him flabbergasted, before exclaiming,

"You mean, for 20 years, I've been sacrificing the custard skin, which I LOVE, and you haven't told me!

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There is a fine line between tact and stupidity. Kindness and unnecessary people-pleasing. And often, being honest about what you do and don't like means more people get to do the things they really want to do, rather than the things they think they ought to do.
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Suck it in

Our stomach muscles are composed of the internal obliques, external obliques, rectus abdominis and the transverse abdominis.

Their main job is controlling the 'hinge' between our legs and our upper body and protecting the various organs that exist behind them.

Western society has become obsessed with possessing a flat stomach. However, a much more important thing is to have strong, controllable stomach muscles. Our lower back relies on our stomach for support, and a lot of back problems are a result of poor posture caused by weak stomach muscles.

A simple exercise that will strengthen your stomach muscles and improve your posture, is to breathe out, then 'suck in' your stomach towards your backbone. Hold this posture for a few seconds, then gently relax. Repeat this as many times as you can before getting dizzy!

This exercise can be performed when sitting, standing or walking. The male of the species performs it instinctively upon sighting a human they find sexually attractive.
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Communication

This one's so basic that you probably know it already. However, it is one of those things (like breathing) that I find myself having to learn, and re-learn, then re-re-learn again.

You need to talk to someone about something. You've spent time thinking about it. You're sure you need to talk with them. But it's not something you're looking forward to saying to them.

If possible, find an opportunity to talk to them one-to-one, face-to-face. Firstly, this is the best way. Secondly, you're going to make sure that this is something you really need to tell them!

Second-best, 'phone them.

Third-best, a hand-written note, requesting a one-to-one meet.

Don't email, memo or fax them.

And definitely, DEFINITELY, never, ever, EVER tell someone else about it so that the person gets to hear about what you think second- or third-hand. Trust me, it will end in tears.
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Grill it, don't incinerate it

Grilling meat is an easy way of saving calories. However many people associate grilled food with dry, tough and tasteless food.

There are two ways of ensuring that grilled food tastes great:

1. Preheat the grill for at least ten minutes.

2. Time the cooking of the meat.

I find that boneless/skinless chicken breasts require about 10 minutes, and sirloin steak as little as 6 minutes (turning the meat over half-way through the cooking time).

If these times leave the meat too rare for you, put it back under the grill for a minute at a time until you find the 'done-ness' that suits you. Record the total grilling time, and use that in the future.
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Aide memoires

The human brain is a strange thing. You'd think that something with over a 100 billion neurons would be capable of remembering a few important items that you are meant to take with you on your journey. Or even one.

And, of course, it can. And it does. However, my brain (and I suspect I'm not alone here) tends to wait until I have not only embarked on a journey, but have travelled a significant distance before moving it from the 'stored' to the '!!@£*?!' area of my consciousness.

I'm sure there are all sorts of very clever ways of becoming more conscious of the 'stored' area. However, the lazy way is to put the thing you need to take with you somewhere where you can't avoid noticing it before leaving your house.

Alternatively, put it in the bag you will take with you, or the vehicle that you're going to use.
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Fast food #1

Using an electric kettle, boil enough water to three-quarters fill a small pan. Pour the boiled water into the pan, place the pan on a gas/electric hob and bring the water to a steady, rolling boil.

For a soft yolk and firm white, gently lower a large egg into the water and leave for 4 minutes 30 seconds. Remove from water and decapititate the egg. If it is too runny for your tastes, put the top back on for 30 seconds, and next time increase the cooking time by 15 seconds.

A large boiled egg provides less than 100 calories, but supplies your body with 8g protein and 7g fat, along with significant quantities of vitamins B12, B2, D and A.
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Pizza

Pizza is one of my favourite meals. Nutrition-wise, there is a fair balance of stuff. One slice of a large Pizza Hut Deep Pan Pepperoni Feast (assuming 8 slices) will provide you with 18g protein, 33g carbohydrate and 20g fat. However, it is one of the most calorie-laden concoctions you can purchase. That same slice contains nearly 400 calories. That means 4 slices provides an average, physically active woman with her entire daily calorific requirements.

Throw in garlic bread, chicken wings and an ice cream dessert, washed down with a couple of glasses of wine, and you can see why pizza should be a treat, rather than a regular part of your diet.
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