OA walk - FS TWD

TWD is based on food units and discourages calorie counting for good reason..... Not all calories are equal. TWD has a large amount of food in bulk but much of it contains water and is therefore lower in calories.  Choosing just any low calorie food may mean missing out on essential nutrients and food groups (not all carbs are bad).   I've eaten a well balanced diet for over 20 years, the last 4 on TWB and this has helped lower my cholesterol, BP and HbA1c so it appears that TWD only differs in the quantity of food I'm eating. I'm still in the obese range with at least another 15kgs to lose but age, stress, medication and inactivity make this really difficult at times. Even level one appears too much for me at the moment. A few years ago I tried Light n Easy for a few months. I lost a couple of kilos in the early weeks but finished heavier than I started. The portions were small and snacks carb heavy!  TWD is certainly satisfying and I'm rarely hungry but I really be...

It seems a long cold winter with more rain than usual. We try to get out for a coffee when the sun puts in an appearance. This week it was Henley Beach, last week Brighton and Sommerton 

It was bright, but very cold and breezy for #coffeeoclock at Flava but some great photo opportunities along the Onkaparinga River from mouth to RiverBend

Had a great time in the City admiring the free installations along Rundle Steet, East Terrace and North Terrace. Went in by tram to Rundle Mall and back via the station tramstop as our last viewing was the light show projected on the Governor's Mansion. Haven't made it to any paid shows as $42 each seemed a bit pricey. 7700 steps took about 90 minutes and although my knees complained a bit, we slept like a log after that

Pretty close to my units on Monday but had horrible indigestion straight after my evening meal. Up most of the night with a flare-up of diverticulitis ...  Going to be on a slightly more restricted diet for a few days and drinking lots of water. Tuesday....  So far today I've managed a smoothie, vegetable soup (3 more hours sleep) and lots of water and weak teas. White fish with mashed potato and pumpkin tonight Wednesday.... A crazy week weight wise. Several days discomfort, bloating and inactivity because of diverticulitis. This needs a bland diet, rest and lots of water for a few days. My waist may have increased 10cm but I've still lost an amazing 400g (plus the extra 1kg which appeared over the weekend).  I'm missing my Burgën, lots of green veggies, nuts, berries, meat and dairy but my gut needs time to heal. Thursday..... good night's sleep but didn't get dressed all day yesterday. Tuesday's singing wore me out and still feeling a bit under the weather. E...

We came away from our retreat weekend, exhausted but inspired. We filled the white board with 'post it' notes saying how we saw the future of the chorus and how we can help or become more involved. Some of us felt inspired to do more quartet work and so the Allsorted Baris was born. We have all sung Baritone in Allsorts, although Katie has moved on to Leads now, hence the name. We've fixed our first practice for 4th July, chosen a song (lean on me) and I've sent out the music and learning tracks. I'm excited to see what we can do. So ... we hope to have Katie - lead,        Sheryl - baritone      Helen - tenor  Jane- Bass.  By lowering the tone from G to F,  Helen should be able to reach the high notes and it's not too low for me.

This weekend was my first retreat with the Adelaide Allsorts, having done 5 with Onka, at Nunyara. Sarah and Andrew (and Simon) planned and led it,  with Jono Bligh providing the top level coaching and teaching.  Our new Assistant Director Katie cut her teeth conducting us for the first time and pushed us out of our comfort zone into a more entertaining and engaging performance mode. We had a fabulous time and learnt so much. Jono's style of teaching reinforced things we knew a little about already,  but pushed the boundaries and added more introducing us to the idea of a  connected, corporate sound.  New fun images and ideas helped our comprehension and actions. A shopping trolley on a travelator, pocket and throwing a dart conjure up and reinforce my new understanding. Katie's inimitable style made us express the storyline in new ways and we had so much fun doing it. It doesn't matter if you're young, old, a Nerd, Diva, shy introvert, budding extrovert, s...