14.09.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 6:15 am by Colin McNulty
I thought I’d post up yesterdays Zone Diet food intake, just for fun and your criticism. It’s never a bad idea to get people to critique you once is a while, so feel free to point out any mistakes you think I’m making. I’m on 17 blocks per day.
Breakfast - 5 blocks
- 5oz Cold Roast Turkey Breast (5 Protein blocks)
- 75g Light Philadelphia Cream Cheese (7.5g of fat = 5 Fat blocks)
- 200ml Innocent Fruit Smoothie (30g of carbs = roughly 3 Carb blocks)
- 1 apple (2 Carb blocks)
Morning Snack - 1 block
- 1oz Cheddar Cheese (1P and I count 1 Fat block here too, as it’s full fat cheese)
- 1 Satsuma (1C)
Lunch - 5 blocks
- 200g Smoked Mackerel (5P)
- 1 1/2 cups grapes (3C)
- 1 Satsuma (1C)
- 1 Nectarine (1C)
- 15 Cashew Nuts (5F)
Tea - 5 blocks
This was not a normal tea we had, I decided to do something as close as I could to what I would have considered “normal food” before the Zone, so it was Bangers and Mash with gravy! Only I zoned it of course, and one interesting twist: it wasn’t mash potato, but mashed cauliflower. I’ve found mashed cauliflower to be an excellent mashed potato substitute.
- 400g of good quality, 97% Pork Sausages (10P)
- 1 Large cauliflower 4 cups worth (2C)
- 1 9inch Parsnip (3C)
- 2/3 cup Onion (1C)
- Bisto Beef Gravy, about 35g dry weight (4C)
- 4 tsp Light Mayonnaise (4F)
- 2 tsp Butter (6F)
The Mash was made by steaming the cauliflower, parsnip and onion for 20 mins, then blending them together with a hand blender, with the Mayo, butter and some wholegrain mustard.
The observant amongst you will notice that this meal adds up to a balanced 10 blocker, however I ate exactly half this.
Evening Snack - 1 block
- 1 cup natural yoghurt (1P and 1C)
- 9 Pistachio nuts (1F)
Actually, I’m not sure that 9 Pistachio nuts are 1 block of fat. But 3 Cashews are, and to my eye a Cashew is about 3 times the size of a Pistachio, so that’s how I got to 9 = 1 block. Do you know better, please comment.
So how’s that, any problems or improvements you can see, let me know.
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02.09.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 8:54 am by Colin McNulty
The inexorable fat loss continues, with this months 37″ waist making the body fat percentage calculation now 18%, compared to last months 19% body fat. Note that weight is about the same at 13st 10.
It is interesting actually because it seems hard not to loss fat on the Zone Diet. This month for example, I can probably put down these items as things normally not conducive to losing weight or fat, but that I have consumed anyway and still lost fat:
- 3 litres of ice cream
- 1kg of old fashioned sweets from www.AQuarterOf.com
- about 10 bottles of wine
- 8 bars of chocolate
Careless I suppose, and I reckon if I was being more strict with my diet I’d already be at my target 15% body fat. Be hey, if I can still eat and drink what I like and still lose weight, why not?
I’m a complete Zone Diet convert, it’s true. In fact, I’m almost concerned about what happens after I reach 15%, because how do I stop losing fat when I get there? It’s a bizarre thought to think I might get too thin!
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16.08.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 10:10 pm by Colin McNulty
This is an email I sent a guy who was just starting on the zone, and not getting it quite right. I hope I’ve managed to correct him properly. “> ” denote his comments on what he was eating, I thought I’d stick it up here for your benefit, if you’ve got an opinion, feel free to pipe up:
> Breakfast - porriage, small slice cold meat, 4 almonds.
You’re not giving precise measurements but that looks like 2 problems: not enough protein (*small* slice of meat), and too many carbs (porridge - I’m assuming a bowl full?). I always start by planning the protein in my meals. Protein always is the start which drives how much carb and fat to add. These days, protein is the only thing I still actually measure with scales, as it’s the most important to get right.
> snack - apple, small slice cold meat, 4 almonds.
Again, a *small* slice doesn’t sound like enough.
> Lunch 1 egg, 1 small brown pitta bread, small amount of cheese grated over and salad.
This looks a better protein to carb ratio, so long as the pitta was really small. Where’s the fat though? Salad dressing perhaps?
> dinner - 1 slice beef ham (thin), 3 small pototo, veg seclection stir fried with small amount of olive oil.
1 thin slice of ham doesn’t sound like nearly enough protein. Potatoes are very carb dense, so 3 pototoes could easily be 5 or 6 blocks worth of carbs. And what was in the veg selection? Carots and parsnips for example would be fine, but not with the potatoes.
> snack - plain yogurt, apple, 4 almonds and 1 thin slice of fruit loaf (home made)
That was a great snack, until the apple and fruit loaf! lol. 
A typical balance zone snack here would have been: plain yoghurt (1 block protein and 1 block carbs) and almonds (1 block fat). The apple adds 2 blocks of carbs with no protein or fat to balance it. And only you and the recipe book know how many carbs are in the fruit loaf.
> It was only a thin slice without any butter.
That’s not zone thinking. Butter is fine (in moderation) as a fat source. It’s actually better to have butter on a carb source, than just pure carbs, cos the fat helps to tell your brain you are full (providing the protein is there too).
The nice part about the zone is this: you can eat exactly what you are used to eating. You just need to change the proportions, and that can take some getting used to, cos you have to throw away everything you thought you knew about “healthy eating”. Let me give you an example:
When I first started on the zone, it entertained me no end that I could have a zoned bacon butty for breakfast! ;D Here’s what my bacon butties used to look like:
Old bacon butty: 2 slices of bread, 2 rashers of bacon, butter and brown source. Yum.
Then I zoned it, for my 5 block breakfast. I checked the carb count of the bread on the packet (9g carbs = 1 block) and found that 1 slice was 18g carbs, so 2 slices were 4 blocks. Then I checked the protein count of the bacon (7g of protein = 1 block) and discovered that an entire 6 rasher packet was about 35g protein, so that’s my 5 blocks).
So 2 pieces of bread and 6 rashers of bacon was 4 blocks of carbs and 5 blocks of protein. Checking the HP Brown Sauce bottle I discovered a modest squirt of HP was about 10g of carbs (about a block) which conveniently made up my missing carb block. But no fat yet - well 1/3 of a teaspoon of butter is 1 block of fat, so a thin spreading of butter on each bread makes the fat. Excellent, my 5 zone block bacon butty breakfast now looks like:
New bacon butty: 2 slices of bread, 6 rashers of bacon, butter and brown source. Yum, yum yum! 
What’s the difference? I use 3x as much bacon, and a little less butter than I would have done, apart from that, it’s exactly the same.
Just for the record, I don’t suggest this for every breakfast, as bacon is a fatty protein source, and all 5 blocks of carbs are made up of unfavourable (read high Glycemic Index) carbs. But it’s an illustration as to how you only have to change proportions, and normally that change is simply more protein, less carbs.
My personal recommendation, is that you go strict Zone for 2 weeks. Buy one of the Zone Books and measure everything for just 2 weeks. Once you’ve done that, you get a really good feel for what’s what. Like I said, I only measure the protein now, just to be sure I get enough, everything else is an educated guess, and I’m still losing fat (2 stone in fat lost now) and gaining muscle.
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10.08.07
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, The Zone Diet Blog at 6:53 am by Colin McNulty
I’ve suddenly realised it’s a few weeks since I posted. I don’t know about time flying when you’re having fun, but it certainly flies when you effing busy! So, in no particular order, a mega update:
Work - Works gone mad, I’m going to be launching a new website shortly and it seems every waking moment is devoted to it. I’ll post up here what it is when it’s ready.
Crossfit - I’ve got “magic shoes” as they are called down the gym. Actually they are Adidas Adistar Weightlifting Shoes:
To be honest, they are a bit tight and not that comfortable, but they are managable. They were “new” off eBay for £60 including postage, half the shop price of £125, so a bargain really. They are better to lift in than normal trainers, but not a revolution I think. Either that, or I’m just not good enough to notice the difference, which is the more likely scenario!
Zone Diet and Fatloss - My Zone Diet Plan continues to work…. slowly, making incremental decreases on last months weight loss. Weight is down another 2 lbs to 13st9 now (191 lbs) and waist at belly button down another 1/2 inch to 37.5″, giving me a body fat calculation of 19%. It’s been 1% drop for each of the last 2 months, and I put this down to being slack on the diet.
I don’t measure anymore, I don’t calculate the blocks (other than protein) to ensure perfectly balanced meals, it’s all done by eye. I also cheat horrendously, I drink wine most nights of the week (too much still, got to work on that) and have chocolate several times a week. I guess it’s a testiment to the zone diet that I’m losing weight at all!
At the moment though, I’m content to not be on a “strict diet” and pretty much eat and drink what I want, and lose 1% of my body weight in fat each and every month. I figured when I started in February at 30% body fat, that it would take a year to get to where I wanted (15% - halving my fat) so I’m actually well on target for that, even at 1% per month.
Dead Cats - One of our four cats, Romulus, died. 
The wife found it knocked over by the side of the road on her way to work. Why is it always the nicest most friendly cat that dies? Romulus used to jump on the bed in the morning and butt me awake to feed him, annoying but cute. Still, we had a full burial in the garden, the kid of course was extremely upset, actually we all were, it’s very sad when cats die. Bye Rommy.
Hamster Jams - In ironic timing, a few days after Rommy died, we got a Hamster for the kid. It was a long planned reward for her excellent school report. We’re a bit worried though that it might have Wet Tail which the shop assistance put the fear of God into us about. Certainly it’s not a happy bunny at the moment and it’s tail is constantly wet as it’s weeing in its own bed. The stress of the move from the shop I guess. I’m not sure it’s going to make it to be honest, we’ll have to wait and see.
Weddings - Went to the wedding of our good freinds Becca and Marcus last week, a good time was had by all *hick*. Errr that’s all there is to say really, a wedding’s a wedding. Been to rather a lot of them it seems. Oh, did have a small mishap with the wedding present: I was sent out to buy crystal wine glasses as a wedding present… managed to come back with a 600 piece poker chip set in aluminim case. I can’t imagine how that happened. I wonder if Marcus will bring it next time he comes over?
New Babies - Another pair of good friends, Dan and Rachel, have had a baby. At 2 weeks over due, and a 36 hour labour, Ethan was a hefty 8 lbs 13 oz! Congrats to all three of them.
Google Dance - Times up, I’ve got to run. I’ll have to come back to how I’ve faired in the latest Google Page Rank Dance.
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09.07.07
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, The Zone Diet Blog at 3:12 pm by Colin McNulty
I’ve just taken alife expectancy test which gives my expected life expectancy as:
Which is not bad, but not great. The feedback was interesting, particularly the bit about alcohol, which to be honest was a bit fo a shocker! I know I drink a bit too much generally, however I don’t get wasted every night or anything, but 15 years, wow!
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+ 2.0 |
You have noted that you lead a fairly stressful life. Identifying and lessening the sources of your stress, if you can, could add one-two years to your life depending upon just how much of a change you are able to make. |
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+ 0.5 |
Minimizing or cutting out your caffeinated coffee consumption completely could provide you with about half a year more in life expectacy |
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+ 15.0 |
Some alcohol might be healthy, but not at your rate of consumption. Alcohol in the amount you are drinking is a poison to your liver, your brain and your nervous system in general. Cutting back now will have an immediate benefit. Cut back your drinking to 1-2 glasses (4 oz wine per glass, 2 oz spirits per glass, 8 oz beer) or less will add 15 years to your life expectancy |
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+ 2.0 |
If it is ok with your doctor, taking an 81 mg aspirin every day improves your hear and brain health and could help you delay or escape a heart attack or stroke. Taking an aspirin each day, perferably in the evening, could add 2 years to your life expectancy. |
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+ 1.0 |
There is a clear link between the inflammation of gum disease and heart disease. Do a good job of flossing daily and you could add a year to your life expectancy. |
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+ 1.0 |
The more you can get fast foods out of your diet the better. While you are already doing a pretty good job of doing so, completely removing fast oods from your diet could add a year to your life expectancy |
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+ 1.0 |
Red meat is the primary source of potentially life-shortening iron. Cutting back your read meat consumption to 1-2 days per week or less could add 1 year to your life expectancy |
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+ 2.0 |
Increasing your exercise regimen to 5 days a week could add 1 year, to 6 or 7 days a week could add 2 years to your life expectancy |
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+ 1.0 |
Examining yourself for cancer could add a year to your life expectancy |
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+ 0.5 |
Being in touch with your health care provider annually is very important to your strategy to screen for and prevent illness. Getting the appropriate blood tests on a regular basis could add a half a year |
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+ 1.0 |
Decreasing your systolic blood pressure (the first of the two numbers) to 120 or even lower could add 1 year to your life expectancy |
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+ 0.5 |
Getting your blood sugar checked could add half a year to your life expectancy |
It’s going to be hard to get red meat to 1-2 days a week on the Zone Diet. And I’d struggle to do Crossfit more than 5 days a week max.
So basically, it’s the booze, which to be fair I knew already. In the last 6 months I’ve sorted out my eating (The Zone Diet Plan) and exercise (Crossfit) and next on the list is to knock the booze on the head, well…. maybe not completely! The plan is actually to drop down to only having a drink on the weekend, one day.
I’ve just gone back and re-taken the test, this time putting what my answers would have been 6 months ago before started Crossfit and before starting the Zone Diet. There’s the result:
That’s astonishing!
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01.07.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 8:33 am by Colin McNulty
It’s the 1st of July and time to weigh and measure again. As I expected, this month I have not maintained the weight loss and fat loss momentum of previous months. I’ve lost just 2 lbs and if I’m a little generous, 1/2 an inch off my waist, making it 38 inches at the belly button. This gives me a new body fat percentage calculation of 20%, just down from 21% last month.
So, why when I lost 4% last month, have I only lost 1% this month? The answer is simple complacency induced cheating. For most of June I’ve Zoned faithfully during the day, and cheated every evening. On average I’ve probably had 3-4 chocolate bars per week, and most evenings more wine than I care to mention, more than any diet could reasonably cope with.
I suppose it’s actually a testament to the zone diet that I managed to lose anything at all considering my abuse of the program! Still, that was the choice I made, and I’m hoping that in July, I will make different choices…. we’ll see.
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11.06.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 9:51 am by Colin McNulty
About 6 weeks ago, my wife and I started making sure our 6 year old daughter was eating zone proportioned meals. We gave her zone breakfasts, zone snacks to take to school, zone evening meals and educated her and encouraged her to make zone favourable choices for her school lunch.
One of the supposed benefits of being “in the zone” is improved concentration, attention span and mental acuity. Because of picking up and dropping off times, we rarely get to actually speak to her teacher, so about 2 weeks ago, I mentioned that next parents evening we should ask her teacher if she’s noticed any changes in our daughters behaviour. Though I’m sure every parent says this, our kid is pretty well behaved and does quite well at school anyway: she’s in the top groups for English and maths, and never gets told off (as far as I’m aware) so I wasn’t sure that there would be much to say. She can sometimes be a bit slow and distracted, but that’s about it.
Anyway, it so occurred that we picked our daughter up early one day last week, and her teacher was there. Upon seeing us, she stopped what she was doing and crossed the room to talk to us. What she said astonished me:
“I just wanted to say, how well your daughter has been doing recently. Her work has noticeably and significantly improved. She’s working hard and faster than ever before. I don’t know what’s happened, it’s like she’s suddenly turned a corner and everything’s clicked into place!”
I was and still am astounded by that! She had no idea that we had changed our daughters diet. In fact when I mentioned it, she’d never heard of the Zone diet and was really quite interested in what it’s all about and how it works. It appears that we could have another zone convert on our hands. I asked the teacher when she noticed this seemingly amazing change, she replied: “About a month ago, give or take a week or so.”
So I decided to quiz (and praise!) my daughter about the things her teacher had said, and I asked her what difference she had noticed, she said: “I don’t know, I just want to work.”. That from a 6 year old! So it seems that the Zone diet really can and does have an effect on the mind as well as the body.
One other interesting thing happened to me last week. I had breakfast as normal around 8am, but by 10am was hungry. This was a very surprising event as I’m normally never hungry in the morning any more. It was only when I thought back to what I’d eaten: cold sliced turkey, grapes, an apple and a satsuma; that I realised I’d forgotten to have any fat! I’d planned on some peanuts, but just forgot basically. The upshot was, I was hungry much earlier than normal. It just goes to show, that on the low fat zone diet, having small quantities of fat with every meal really does help to stave off hunger.
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05.06.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 8:06 pm by Colin McNulty
I’ve finally had enough of the internet failing to give me an answer to how to cook a blue steak and have decided to do my own step by step instructions.
First off: What is a Blue Steak?
If you think about the difference between well done and rare, well there is just as much difference between rare and blue. It’s way beyond Very Rare. I’ve seen “blue steak” variously described as: take a cow, rip off any horns, wipe it’s arse, and throw a match on it; or my personal favourite: steak so rare, a good vet could bring it back to life! 
Don’t get me wrong, a blue steak is not Steak Tartare (which is completely raw), it is cooked though of course definitions vary as to what “cooked” means when it comes to a blue steak. When I left home as a teenager, I believed a simple idiom: If it’s not brown, it’s not cooked. So whenever I had steak, I always had it Well Done. So guess what: I hated steak! I rarely (haha) ate it, as it was tough, chewy and tasteless. I couldn’t see why everyone seemed to rate a “good steak”. It all tasted the same to me: like boot leather.
Over the years though, I figured that as half the population hadn’t died by eating rare steak, maybe it didn’t kill you on contact after all! Perhaps people were right that rare steaks were “cooked”. So I looked into it, and here’s what I found.
Here’s my take on it (disclaimer - I know nothing, and the advice here is worth what you paid for it: nothing! If you change your eating habits as a result of this post and die, not my fault, though you may have had a great last meal, lol!): anyway, as I understand it, germs on a piece of steak only grow where they come into contact with air. Therefore, the germs are only ever on the outside surface. This is why you never get even medium burgers, because the mincing process mixes up all the aerated surface bits through out. Burgers have to be well done, to kill the germs in the middle, steak isn’t like this. If you sear the outside surface, you kill the germs.
But eating even medium well done (i.e. a slight hint of pink) was what my mother had taught me was “raw meat” and it made me gag. However I implemented mind over matter and slowly went from well done, to medium well done, to medium, to medium rare, to rare, to very rare and finally to our destination: blue steak. I’ll admit, that simple sentence has taken me 10 years of my life and no small amount of “encouragement” from the missus!
And now: I love steak! Gone are the minutes of endless chewing a hunk of leather that required copious amounts of beer to make palatable enough to wash down. Blue steak is tender, juicy, full of rich flavour and best of all, melts in the mouth. This is a great picture of some blue steak:
See how only the outside is dark brown, followed about a few millimetres of light brown, then the middle is as red and bloody as the day it was born. Yummy! But anyway, back to the point of this post: how to cook the perfect blue steak! Here’s how I do it:
- Get the best bit of steak you can: go for fillet steak if you can get it, or sirloin steak, or if you must rump steak.
- However, also try to get the thickest cut possible.
- If you can, leave it out of the fridge for a few hours before cooking. This is to bring the steak up to room temperature, which will help the middle become warm, considering the quick cooking time (2-3 minutes).
- Salt and Pepper the steak to taste, I like a bit of sea salt and a lot of cracked black pepper corns. You can also add some herbs if you like, a sprinkling of rosemary is my favourite.
- Heat some (extra virgin) olive oil in a large frying pan. Set the heat to HIGH, you want it HOT.
- Pop in a small nob of butter, which should bubble immediately.
- Now carefully place your soon to be blue steak in the frying pan. Try to leave it alone, don’t fuss over it. No stirring or prodding, no weighing it down or pressing, the occassional shake of the pan should be all that’s required to alleviate your worries that it might be sticking.
- Make sure the heat is still on high.
- If your steak is thin, after 1 minute, that side will be done so turn it over.
- If your steak is thick, you might be inclined to stretch to 1.5 mins per side.
- After the 2nd side is done, you should ensure that no part of the surface of the steak is still uncooked. If you have a particularly thick steak, it’s possible the sides aren’t cooked, so manipulate the steak to slowly roll it round on its side.
And we’re done! Your newly cooked blue steak is ready for eating. The one I had for tea tonight was a nice Zone Diet friendly version, so I had it with a simple side salad and a black pepper sauce made from the liquor left in the frying pan, I simply added some beef stock, some red wine, and a dash of single cream. Zone diet experts will notice that this is probably a bit short on carbs for a properly balanced zone meal, but ask yourself this: where did the wine for the sauce come from, and what do you think happened to the rest of the bottle!
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01.06.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 7:36 am by Colin McNulty
Last month, I decided to do monthly zone diet plan updates. Mainly this was for my own sanity so I wasn’t always on the scales and measuring my waist every day. Not that I have an Obsessive Compulsive Disorder type personality, oh no!
However I’ve been looking forward to today, as this month has been pretty exciting on the weight loss front, I’ll explain why in a bit. Here are last month’s stats for reference:
- Weight = 14 stone 4 = 200 lbs = 91kg.
- Waist = 40.0 inches / 102cm.
- Body Fat Calculation = 25%
Here are my new stats for 1st June:
- Weight = 14 stone 0 = 196 lbs = 89kg.
- Waist = 38.5 inches / 98cm.
- Body Fat Calculation = 21% !!!
As I’m sure you can imagine, I’m pretty pleased with this result, especially as I’m now over half way to my target of 15% body fat. However that’s not the best of it: This week, I started wearing 34 inch waisted jeans that I consigned to the “too small pile” 7 years ago! Yes, I really have carted a pile of too small jeans around for over 7 years, in the hope that one day I would be able to wear them again. I thought it was becoming a vain hope, but with the Zone Diet, and the exercise from Crossfit, I’m really pleased to be in them again. Now the big question is: should I throw my 38″ and 36″ jeans away?!?
As last month, if you do the comparison between body fat loss and actual weight loss, it shows that I lost 8 lbs of fat (4% of 200 lbs), but only 4 lbs of weight, when means that I’ve gained 1lb of muscle each week of May. That’s thanks to CrossFit.
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27.05.07
Posted in General Colin McNulty Stuff, The Zone Diet Blog at 3:47 pm by Colin McNulty
It’s bank holiday weekend and the mother in law and sister in law are staying for the week. Typically when people are round and everyone is taking it in turns to cook, it can be hard to stay in the Zone, however I thought I’d write about today especially.
For the first time in many years, I decided to watch the Formula 1 Grand Prix today. I stopped watching it years ago when all the over taking stopped, bring back the Turbo that’s what I say! Anyway, I digress. Basically I’ve been doing a good job of staying in the Zone for most of the day, and typically for an “off day”, having too much wine in the evening. Today I had eaten well in the Zone, having had a good Zone Diet breakfast (cold roast turkey, cottage cheese, nuts and fruit) and a good Zone lunch (Prawn stir fry), but for reasons that can only be down to temporary insanity, I decided to treat myself whilst watching the Grand Prix.
I started with a slice each of two odd cakes “the Mothership” had brought with her, one was banana cake, and I can’t even pronounce the other “Prabitsly Cake” or something?? Anyway, that didn’t seem like enough so I had some home made raspberry jelly and some home made raspberry sorbet, both courtesy of the Mothership and my daughters cooked exploits yesterday. It was yummy I have to say, but somehow the eating experience wasn’t quite as satisfying as I’d hoped, something seemed missing somehow…. Anyway, I settled in to an afternoon of watching the Grand Prix.
Somewhere about an hour and a half in, I fell asleep on the settee! It’s odd, cos I don’t nap during the day, ever, and I had a good 7 hours sleep last night, and didn’t feel tired at all when the race started. I woke up when the family came back from the garden centre and I have to say, I felt bad: lethargic, tired, no energy for anything and totally groggy. Even half an hour after waking up I felt the same. Years ago, I would have just put this down to old age, now however I know better: excess insulin induced blood sugar low!
Thinking back, it’s amazing to me how foods’ control of hormones can have such an impact on your well being, and how it has to me over the years and I never understood the effects. I’m please now that I’m better informed. It’s ok to cheat, it’s ok to treat yourself, just so long as you understand the hormonal consequences. Life is full of decisions and their consequences, and food is no different. You want that Double Chocolate Gateaux? Help yourself, just don’t do it very often, and fully accept that you’ll feel like a sack of potatoes 2 hours later.
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