Healing from the Body, Mind and Spirit from the Inside Out
So, at present for Week 1, I have been concentrating on my Food Blog as you may be aware of.
Week 2, I am hoping to start writing a few blog posts about the different nutritional breakdown components of food like I do in my food blog.
Week 3, I will start to look more at the mindset as well.
Week 4, I will explore one avenue of spirituality on healing the soul.
Hope this gives you an insight to what will be coming as and when I get time.
Hansi xx
Didn’t have any energy today and felt bit blah so was wanting to stay in bed and was craving sugar and bread. So, considering this, I did quite well really and hit most the daily targets on nutritional breakdown! Think it was an energy slump, MS and my body getting used to less food although I feel like I am eating more! Just a lot less calories!
Breakfast – Ready Brek with Honey and Banana
40g Ready Brek with 260ml of Unsweetened Almond Milk with 1 tsp of Dandelion Honey and 1 Banana
346 Calories, 6.8g Fat, 0.9g Saturated Fat, 56.2g Carbohydrates, 14g Natural Sugars plus 6.4g Added Sugars; 7.3g Fibre; 7.1g Protein and 0.39g Salt
So, I decided to start calculating Natural Sugars (which will be fruit in the whole forms and vegetables and natural non-processed dairy like milk) and Added Sugars where foods have been tampered with even if it includes vegetables in.
Morning Snack – Bagel with Cream Cheese and a Clementine
1 Bagel with 40g Light Philadelphia and 1 Clementine
320 Calories, 5.7g Fat, 3.3g Saturated Fat, 54.5g Carbohydrates, 7g Natural Sugars plus 5.8g Added Sugars; 2.5g Fibre; 10.7g Protein and 1.05g Salt
Lunch – Singapore Stir-fry with 40g Cream Cheese
1/2 Ready Made Singapore Stir-fry with 40g Light Philadelphia.
354 Calories, 15.1g Fat, 6g Saturated Fat, 30.4g Carbohydrates, 0g Natural Sugars plus 11.7g Added Sugars; 5.5g Fibre; 21.5g Protein and 1.98g Salt
Afternoon Snack – Lentil Crisps
1 Packet of Eat Real Sea Salt Lentil Crisps
106 Calories, 4.6g Fat, 0.4g Saturated Fat, 13.7g Carbohydrates, 0g Natural Sugars plus 0.2g Added Sugars; 1g Fibre; 1.8g Protein and 0.53g Salt
Evening Meal – Bagel with Honey and a Clementine
1 Bagel with 2 tsp Dandelion Honey and 1 Clementine
302 Calories, 1.3g Fat, 0.3g Saturated Fat, 64.4g Carbohydrates, 7g Natural Sugars plus 15.7g Added Sugars; 3.6g Fibre; 8.1g Protein and 0.83g Salt
Evening Snack – Hot Chocolate with Almond Milk
240ml Unsweetened Almond Milk and a Cadburys Flake
138 Calories, 8.4g Fat, 3.6g Saturated Fat, 12g Carbohydrates, 0g Natural Sugars plus 12g Added Sugars; 1.5g Fibre; 2.5g Protein and 0.39g Salt
Almond milk masks the taste of the chocolate so didn’t really enjoy this! Will save calories for proper milk next time!!
Also had 3 cups of tea with about 35mls of full fat milk in each one. No I am not cutting this out, it is my luxury and more natural than the processing that occurs with semi-skimmed and skimmed milk!
69 Calories, 3.6g Fat, 2.4g Saturated Fat, 4.8g Carbohydrates, 4.8g Natural Sugars plus 0g Added Sugars; 0g Fibre; 3.3g Protein and 0.12g Salt
So, as you can see didn’t have as much protein or vegetables today. Partly because was using up what was left in the fridge and freezer as shopping coming on Day 7 and I just wanted quick and easy as was really sluggish – but pressed on!
Day 5’s Totals
1635 Calories, 45.5g Fat, 17.9g Saturated Fat, 205g Carbohydrates, 32.8g Natural Sugars plus 52g Added Sugars; 21.4g Fibre; 55g Protein and 5.29g Salt
Day 5 Nutritional Breakdown (Green is Met, Yellow is Under/ Over and Red Needs Looking At!)
Calories 1635 (Between 1550 and 1750) Happy with this – TICK!
Fat 45.5g (Recommended 68 grams) Been over a few times so this is acceptable in my opinion and a minimum would be about 40 grams I believe on a 1750 diet
Saturated Fat – 17.9 (Recommended 19g max) First time hitting this so far!
Carbohydrates – 205g (Recommended 175 to 204g) Just over but as its 1g – I am counting this as a Tick hence the lime green.
Sugars – I have started counting Natural and Added (I believe the max added sugar a day should be after doing a small amount of research actually 26.3 to 43.8 grams based on 1750 calories not 50g like I thought) 32.8g Natural Sugar and 52 grams Added Sugars – So 8.2 grams over or 18.7% – But Need to keep working this out as it is hard to get head around!
Fibre – 21.4g (Recommended 23 to 70g daily) 7.4% under
Protein – 97 grams (Recommended 97.5g) Spot on give or take
Salt – 5.29 (Recommended 5g up to 7g max) Within boundaries so happy
So considering I was craving and absolutely exhausted today, I did my best day so far! Work that one out! So need to look at sugars and do more research as so much conflicting advice. I may do a blog on this at some point to help others struggling too!
How is everyone doing? Feel free to share this blog and/ or comment below.
Write soon,
Hansi xx
So, yesterday was my Day 4 of my Healthy Eating Lifestyle Change. It is getting easier to eat smaller portions although I did find I needed a nap today but that is mainly down to my Multiple Sclerosis. I just get fatigued sometimes but I am pressing on.
Breakfast – Cheese and Tomatoes on Toast plus a cup of Tea
1 1/2 Cheese Leerdeemer Slices, 2 Slices Small Seeded Bread and 80g Plum Tomatoes.
Breakfast Nutrition: 317 calories; 14.7g Fat; 7.2g Saturated Fat; 25g Carbohydrates; 5.9g Sugars; 1.4g Fibre; 17.8g Protein and 1.21g Salt.
Morning Snack – 1 Clementine and Mint White Chocolate
1 Clementine and 25g Hotel Chocolat White Mint Chocolate Slab
Morning Snack Nutrition: 189 calories; 10.4g Fat; 6.6g Saturated Fat; 21.1g Carbohydrates; 18.5g Sugars; 1.4g Fibre; 2.1g Protein and 0.13g Salt.
This Chocolate is divine! Worth taking the time to enjoy the sweeter stuff. You do really starting enjoying the cleaner flavour of things even after a few days!
Lunch – Pork Roast Dinner
100g Pork with a Tiny Piece of Crackling, 50g Aunt Bessie’s Roast Potatoes, 1 Steamfresh Vegetable Pack and 10g gravy granules made into gravy. Also had a cup of tea.
Lunch Nutrition: 368 calories; 12.1g Fat; 5.7g Saturated Fat; 33.9g Carbohydrates; 9.4g Sugars; 5.4g Fibre; 32.8g Protein and 1.37g Salt.
Afternoon Snack – Home-made Berry Ice-cream
100g Mixed Berries, 2 Tsp of Dandelion Honey, a Squeeze of Lemon Juice and 75g Creme Fraiche
Afternoon Snack Nutrition: 273 calories; 11.4 Fat; 7.8g Saturated Fat; 37.4g Carbohydrates; 26.7g Sugars; 3.2g Fibre; 3.1g Protein and 0.16g Salt.
This was my own experiment to see if I could make a more healthy ice-cream – yes, it had lots of sugar in but this is mainly natural sugars from the berries. But will try again tomorrow with just 1 tsp of honey to see if it is sweet enough still.
Evening Meal – Potatoes with Coleslaw and Salad Leaves
50g Leftover Roast Potatoes, 50g Coleslaw and 50g Mixed Salad Leaves
Evening Meal: 173 calories; 8.9g Fat; 2.5g Saturated Fat; 17.1g Carbohydrates; 5g Sugars; 2.3g Fibre; 3.2g Protein and 0.44g Salt.
Evening Snack – Hot Chocolate
240ml Full Fat Milk with a 20g Flake made in a Velvetiser
Evening Snack Nutrition: 258 calories; 14.1g Fat; 8.8g Saturated Fat; 23.3g Carbohydrates; 23.3g Sugars; 0.5g Fibre; 9.2g Protein and 0.54g Salt.
Totals
Day’s Nutrition Total: 1578 calories; 71.6 Fat; 38.6g Saturated Fat; 157.8g Carbohydrates; 113.3g Sugars; 18.2g Fibre; 68.2g Protein and 3.85g Salt.
Day 4’s Nutritional Breakdown
Suggested 1750 calories daily – Had 1578 – Happy as not too low and not too high
Suggested 38.8 – 68 grams fat daily – Had 71.6g (over 10.9g or 5.2%) Just a little over.
Suggested 19 grams saturated fat daily – Had 38.6g (over 19.6g or 103%) I can’t master this one – perhaps less processed stuff as I go along!
Suggested 175 to 218.7 grams of carbohydrates daily – Had 157.8 (Under 17.2g or 10.2%)
Suggested 50g Sugars but this is added sugars I think?? So hard to get your head around as so much natural sugar in things like Berries etc. I think I may start calculating natural and added sugar from tomorrow. When I get some extra time, I will start calculating this more. Had 113.3g today which is high. Need to work on this maybe? Anyone know more than me on here, feel free to comment below!
Suggested on Body Weight is around 97.5 grams of protein a day – Had 68.2g (under 41%) – Again, so hard eating lots of protein in my opinion! May have to start having some eggs I think!
Suggested 25 grams a day fibre with a maximum of 70 grams. – Had 18.2 grams so need some more tomorrow!
Suggested 5 grams a day. Had 3.85 grams but was high past 2 days so happy with the lower amount today!
So, need to look at Sugars and up the Fibre tomorrow.
How did everyone else get on today? Feel free to comment below.
Hansi xx
So, it is getting easier to eat smaller portions I think and today was the Superbowl so I had a lie-in until 12pm and a later night the night before so I could eat during the Superbowl. I am shocked that I didn’t cave in really except having 1 luxury chocolate and I am impressed as I thought I would which shows me that I am definitely in a better mindset than I have ever been before on doing a lifestyle change. I think this honestly has an impact on whether someone is going to cave in or not.
Breakfast – Beans on Toast (again – might as well use up the tin)
1 piece of small seeded bread with 150g Baked Beans
Breakfast Nutrition: 225 calories; 4g Fat; 1.2g Saturated Fat; 32g Carbohydrates; 10.3g Sugars: 4.4g Fibre; 11.8g Protein and 1.5g Sodium
Morning Snack – Plum Tomatoes with Cheese Triangle and Red Grapes with a Babybel
80g Plum Tomatoes, 1 Light Cheese Triangle, 1 Light Babybel and 54g of Red Grapes
Morning Snack Nutrition: 146 calories; 5g Fat; 3.3g Saturated Fat; 13.3g Carbohydrates; 13.3g Sugars: 1.4g Fibre; 11.5g Protein and 0.73g Sodium
Lunch – Beef and Mushroom Stroganoff and Wholemeal Rice
Home-made Beef and Mushroom Stroganoff with Wholemeal Rice
Lunch Nutrition: 514 calories; 21.3g Fat; 15.1g Saturated Fat; 40.3g Carbohydrates; 5.4g Sugars: 3.9g Fibre; 36.2g Protein and 5.77g Sodium
This was really nice and got the thumbs up from the other half who said it was very enjoyable! Think I may start doing recipes at some point if I have some interest as I basically adapted a higher calorie version from 2 mushroom stroganoff recipes to create my own. I can probably get the salt and fat content down as well as I play around with this recipe in the near future.
Let me know in comments if anyone is interested! I had a third of this as well so could have had less but it tasted sooo good! While him indoors had two-thirds – if a man likes it, it must be good, that or his just used to my random recipes! I also had this as a lunch meal as it was dinner time for my darling beloved.
Afternoon Snack (Start of Superbowl Talking) – Toast with Honey
2 slices of small seeded bread with 2 tsp of honey and a cup of tea!
Afternoon Snack Nutrition: 307 calories; 6.2g Fat; 1.6g Saturated Fat; 53g Carbohydrates; 22.4g Sugars: 3.6g Fibre; 7.3g Protein and 0.74g Sodium
Good snack for keeping body awake for Superbowl!
Evening Meal – Sweet Potato with Coleslaw and Mixed Salad Leaves
184g Sweet Potato, side plate of Florette Mixed Salad Leaves and 50g coleslaw
Evening Meal Nutrition: 242 calories; 6.9g Fat; 1.2g Saturated Fat; 40.5g Carbohydrates; 11.1g Sugars: 7.8g Fibre; 4.1g Protein and 0.38g Sodium
Evening Snack – A Lemon Cheesecake Chocolate and Almond Milk Hot Chocolate
1 Hotel Chocolat Lemon Cheesecake Chocolate (Yes, I actually only had 1) and a Hot Chocolate made with 250ml Almond Milk and 15g Hot Chocolate powder. Also had a cup of tea between the evening meal and snack so calories are included.
Evening Meal Nutrition: 163 calories; 11.4g Fat; 4.9g Saturated Fat; 10.3g Carbohydrates; 9.4g Sugars: 1.2g Fibre; 3.6g Protein and 0.43g Sodium
It was the Superbowl and I had a craving for ice-cream but no, I decided on a luxury chocolate which I literally spent ages eating to savour it! It probably saved about 200 calories compared to a mini tub of ice-cream too!
Day 3’s Total Nutriton
Calories – 1597 (Recommended up to 1750) Yay – On track!
Fat – 54.8 grams (Recommended up to 68g) Yay – On track!
Saturated Fat – 27.3grams (Recommended up to 19g) This one is sooo hard to stay within! So was 8.3 grams over or 43% over.
Carbohydrates – 189.4 grams (Recommended 175 to 204 grams) – Yay – On Track!
Sugars – 71.9 grams (Recommended ) This one was bound to be over with my luxury chocolate but hey ho – it could have been a lot worse!
Fibre – 22.3 grams (Recommended 23g) So more aless spot on!
Protein – 74.5 grams (Recommended 97 grams) Under again, but I thought I had a reasonable amount – is this why people take protein powder?? Will have to eat more ham or something!
Salt – 9.55 grams (Recommended 5 – 7g max) Yes, I know – it is bad – try harder tomorrow!
Quite happy with what I have done for Day 3 – but need to watch out for Salt and Saturated Fats!
How are you doing?
Hansi xx
I have been thinking today about how to do this blog in a way that is not just inspirational but always will help people who are maybe wanting advice on just one aspect. I am no expert by any means by I am determined and I think that positive thinking can have such a good impact on your life.
I started this blog as I got to the point where I was feeling like I was going on a spiral, starting pigging out, feeling sorry for myself being not able to mobilise, go out alone, having to rely on my boyfriend for a lot of things, not feeling like I have any support or friends where I am. Losing my grip on my thinking and just being down in the dumps all the time and starting a business as I wanted to have something to do that would be a hobby, not for an income and seeing it not take any sales at all in January. That and my spiritual support of the church turning on me and just literally the few people I saw stopped contacting me even the vicar and his wife because I didn’t agree with some of their opinions – mainly, break up with your partner of 9 1/2 years and we basically will only accept you if set a marriage date.
It’s not because we don’t want to be married, its just with family health and my health and things along the way, it hasn’t been as easy as let’s get married as I take my faith very seriously. But enough about that….
I turned so negative and was becoming critical of anything around me, especially myself! I was body shaming myself, telling myself I had no friends as I must be boring and after my university friends stopped communicating with me on a regular basis after I become ill and left the area I was at, it was just another icing on the cake. I could have done more myself as well.People are surely put off when I just am down about stuff all the time.
But, we have the power to choose our thoughts (in a way – not under-condemning mental health at all – after all I have had PTSD myself after suffering sexual abuse in my earlier years) and yes, we may be in a position where we just feel crap about ourselves, not knowing who we are, so how do we get out.
This blog is a honest documentation of my journey in healing the mind, the body and the soul with the hope that others will join me on the journey and it can be a support to them and to myself.
So join me on this journey, yes, it will be hard, yes, there will be down days and good days. But the intention is to explore if some healthier lifestyle will help with physicality, a more positive mindset will aid with a more get up and go jolly outlook and a look into different avenues of spirituality to see if they aid the soul. (Doesn’t mean I am going against my faith)
Join me today, taking responsibility for our downfalls, our pitfalls and turning them on their head – as they say (whoever they are!) Turn that frown upside down!
Hansi xx
So, I got up late today as Superbowl is on until 4am here in the UK so I had a later night last night and decided that I will be hungry for Day 3’s food so I changed my schedule to make sure that I could have something to eat during the game. Needs must and all that! I love NFL usually so not just a I only watch the Superbowl girl!
Anyway, onto the food blog…
Breakfast – Beans on Toast
1 Small Piece of Seeded Bread with 150g Baked Beans and a cup of Tea
Breakfast Nutrition: 225 calories; 4g Fat; 1.2g Saturated Fat; 32g Carbohydrates; 10.3g Sugars: 4.4g Fibre; 11.8g Protein and 1.5g Sodium
Morning Snack – Tuna and Coleslaw
1 can of tuna in spring water with 50g reduced fat coleslaw
Morning Snack Nutrition: 178 calories; 7.1g Fat; 1.3g Saturated Fat; 3.4g Carbohydrates; 3.2g Sugars: 0.1g Fibre; 2.4g Protein and 1.1g Sodium
This is quite nice actually as I love salad cream with tuna usually but having the veg in the coleslaw was quite refreshing.
Lunch – Chicken Satay Sticks with Peanut Butter Dip and a Plate of Salad
5 Small Chicken Satay Sticks heated with 15g of Peanut Butter and a Small Plate of Mixed Salad Leaves
Lunch Nutrition: 284 calories; 19.5g Fat; 4.8g Saturated Fat; 10.7g Carbohydrates; 5.4g Sugars: 2.5g Fibre; 20.6g Protein and 1.56g Sodium
I wish in hindsight that I had one less Satay stick to cut down the amount of fat I had in this meal. I had the taste of salad so the trick with this was to put a fork full of salad in then a chunk off a satay dipped in peanut butter. Made it tolerable!
Afternoon Snack – Prosciutto, Salami and Cheese Slices
2 Leerdammer Cheese Slices, 1 Slice of Prosciutto and 3 slices of Salami
Afternoon Snack Nutrition: 215 calories; 16.2g Fat; 9.2g Saturated Fat; 0.4g Carbohydrates; 0.2g Sugars: 0g Fibre; 17.4g Protein and 1.9g Sodium
In hindsight, I should have just had 1 cheese slice due to the fat content but I didn’t calculate as I went along – will do that tomorrow for definite!
Evening Meal – Chicken Kiev, Mixed Vegetables, Slice of Seeded Bread and Cheese Triangle
1 Cheese and Ham Chicken Kiev, 1 bag of Steamfresh Vegetables, 1 Small Slice of Seeded Bread and 1 Laughing Cow Reduced Fat Cheese Triangle.
Evening Meal Nutrition: 414 calories; 17g Fat; 4.2g Saturated Fat; 36.6g Carbohydrates; 6.6g Sugars: 5.4g Fibre; 26.3g Protein and 1.42g Sodium
I didn’t think much of the Chicken Kiev and wish I didn’t have such a cheap one that was in the freezer so if I expend my calories on one again, I think better quality is definitely needed!
Evening Snack – Hot Chocolate
One Hot Chocolate made with a 20g Flake and 240ml of Whole Milk
Evening Meal Nutrition: 258 calories; 14.1g Fat; 7.9g Saturated Fat; 23.3g Carbohydrates; 23.2g Sugars: 0.5g Fibre; 9.2g Protein and 0.5g Sodium
I wanted to give myself I knew I would look forward to and as this a gradual weight loss on a healthier lifestyle. I choose the hot chocolate! It was amazing and I knew I was within my calories. Shame about the fat and sugar though!
So, here are the grand totals for Day 2:
So, I improved on some and didn’t on others. It is hard work trying to suss it all as it is hard to get a perfect balance really. I would hope that over a week though I can hopefully meet some outcomes. If anything, as I said on yesterday’s food blog, it is all a learning curve and if it is making some differences in my health, that is more than an improvement for me to start with! Lifestyle, not diet remember!
Day 1 Total Nutrition – Calories – 1574; Fat – 77.9g (Saturated Fats – 28.6g); Carbohydrates – 106.4g (Of Sugars – 48.9g); Fibre -12.9g; Protein – 87.7g and Sodium – 7.98g
So, where did I go wrong? These figures are based on doing a 1750 calorie allowance a day…
Suggested 1750 calories daily – Had 1574 – Under But that won’t do me any harm as I still felt satisfied. (And tomorrow is Superbowl – so yeah! Fingers crossed!)
Suggested 38.8 – 68 grams fat daily – Had 77.9g (over 9.9g or 12.7%) Better than yesterday by 3.3% over. Still a lot better than I can imagine happened prior to this!
Suggested 19 grams saturated fat daily – Had 28.6g (over 9.6g or 50%) his is a hard one to master as they is so much of this stuff but still better than yesterday!
Sugars are recommended as 50 grams a day but this is added sugar and fruit and veg has so much natural of it in. But I did manage to stay in this today with 48.9 grams! Even with the treat of the Hot Chocolate!
Suggested 175 to 218.7 grams of carbohydrates daily – Had 106.4 – so under today but this is still an okay number – under 100 carbs can make you go into ketosis so this is okay.
Suggested on Body Weight is around 97.5 grams of protein a day – Had 87.7g (under 11%) – I felt like I had quite a bit today! Suppose proper chicken would have helped opposed to processed stuff in the Kiev and Satay Sticks!
Suggested 25 grams a day fibre with maximum 70 grams. Had 12.9 grams today so quite under.
Suggested 5 grams a day to 7 grams. Had 7.98 grams so over! Whoops – the protein, I blame the protein. No, I will have to look at this.
So, some high and lows for today. Aims for day 3, up the fibre and down the fats again!
How did everyone else get on today? Feel free to comment below.
Hansi xx
It is amazing the difference your stomach feels when you are having smaller portions. I think it going to take a few days to adjust to eating more regularly and smaller but the body is amazing right so I know I will get used to it.
And who knows, it could actually be thirst right as sometimes we feel hungry, it is because we are actually needing water, which my body may be calling out to me all the day as it is depleted.
Guess it is going to have to be filling up on peppermint green tea as I can’t stand the taste of normal water or getting bottles of it.
Well, I am going to try and get an earlier night than yesterday as I didn’t get to sleep until 4am – but think that will hopefully settle and think if I am trying to change my lifestyle to a healthier one than I need to try and get a better sleeping routine as well.
After all, the body, the mind, the soul are all connected and we should encompass our whole selves when changing our lifestyle, not just looking at the way we eat.
I will upload my food blog tomorrow when I wake up. It is a harder juggling act than people realise to get things spot on. But trying my best and will learn every day.
Write soon,
Hansi xx
So, I am pretty proud of myself, I stuck to my calories and had my three meals and three snacks today. I will admit, my stomach is not used to being as empty even though I think I ate quite a bit over the day but it was healthy. I think I am so used to eating way above my portion sizes that you forget what size portions should actually be.
Breakfast – Porridge with Honey and a Clementine
So, Ready brek with water – Yes, water! That may be common for lots of people but not for me! I am used to milk and a portion size that I have to admit, I wouldn’t usually measure and would be probably 3 times the size of the following. picture….
30g Ready Brek with 1 teaspoon of Pine and Fir Honey made with 160mls of water and a Super Sweet Clementine that made my mouth literally retch but I persisted, no way I wasn’t getting it down me. My taste buds will get better as will my waist-line. Pure determination – no giving up at the first hurdle! Plus, I didn’t have my morning tea and had water instead! That’s a huge thing! I love my Tea being British and all!
Breakfast Nutrition – Calories – 209; Fat – 2.7g (Saturated Fats – 0.4g); Carbohydrates – 40.1g (Of Sugars – 16.6g); Fibre – 3.7g; Protein – 3.9g and Sodium – 0.75g
Morning Snack – Plum Tomatoes, Cheese Triangles, Salami and Red Grapes
75g Plum Tomatoes, 2 Light Cheese Triangles, 3 Slices of Salami and 54g Red Grapes. 1 1/2 of my five a day. Definitely filled a hungry spot by this time but had to add a cuppa in as was having tea withdrawals as I usually have one as soon as I get up! The nutritional for morning snack below includes my milk. (It was full fat though – I don’t like things being too processed so that is my excuse – could have been worse and been Jersey Milk though which is just lush!)
Morning Snack Nutrition – Calories – 179; Fat – 8.1g (Saturated Fats – 2.9g); Carbohydrates – 17.7g (Of Sugars – 15.4g); Fibre -1.4g; Protein – 12.6g and Sodium – 0.81g
Lunch – Cheese and Coleslaw Sandwich, Hummus Crisps and a Kiwi Fruit
2 Small Pieces of Seeded Bread, 1 Leerdammer Cheese Slice and 50g of Reduced Fat Coleslaw in a sandwich accompanied by a Eat Real pack of Sour Cream and Chives Hummus Chips and a Kiwi Fruit which I found really sour but persevered! I also had a drink of water with every meal to ensure that I was getting my 2 Litres or more (especially as I am water depleted!) I also had a cuppa, I am going to try and stick to 3 cups of tea a day opposed to my usual 8 or so cups!
Lunch Nutrition – Calories – 500; Fat – 24.6g (Saturated Fats – 7g); Carbohydrates – 52.8g (Of Sugars – 13.1g); Fibre -7.2g; Protein – 15.5g and Sodium – 1.58mg
I thought I had done okay at lunch but looking at the above figures, perhaps I didn’t but hopefully when it is all added up it will equal out!
Afternoon Snack – 25g Yogurt Peanuts
Afternoon Snack Nutrition – Calories – 145; Fat – 10g (Saturated Fats – 3.6g); Carbohydrates – 9.7g (Of Sugars – 8.8g); Fibre -1g; Protein – 3.6g and Sodium – 0.05g
Evening Meal – Japanese Miso Chicken and Rice with Steamfresh Vegetable Pack
200g Stir Fry (But did in the microwave) Japanese Chicken and Brown Rice Miso Meal with a Steamfresh Vegetable Pack followed by my last cuppa of the day and I took my time and enjoyed the 87g pot of the following….
Evening Meal Nutrition – Calories – 521; Fat – 19.4g (Saturated Fats – 10g); Carbohydrates – 62.2g (Of Sugars – 34.4g); Fibre -7.3g; Protein – 24.2g and Sodium – 1.12mg
Evening Snack – Hot Chocolate
This is where people will say, why didn’t you have skimmed milk (because I hate it) and why did you use a 20g Flake (because it is what we had in) Yes, it is indulgent but if I go to bed feeling happier then I should sleep better because my body won’t be as stressed! Yes, it is science-based. Not making excuses honestly!
Evening Snack Nutrition – Calories – 258; Fat -14.1g (Saturated Fats – 8.8g); Carbohydrates – 23.3g (Of Sugars – 23.3); Fibre -0.5g; Protein – 9.2g and Sodium – 0.29g.
So, here are the grand totals for Day 1:
Day 1 Total Nutrition – Calories – 1812; Fat – 78.9g (Saturated Fats – 32.7g); Carbohydrates – 205.8g (Of Sugars – 50.3g); Fibre -50.3g; Protein – 69g and Sodium – 4.71g (may have worked this out wrong though)
Yes, I went over what I should have but I am not going to beat myself up as it is all a learning curve and like I say, a lifestyle change not a diet. Now you can have to say 3 positives to counteract 1 negative… It was an achievement to drink a full 2 litres today; it was an achievement to try new fruits and persevere with them and it was definitely a achievement to eat as much vegetables I have had today so I will say it is a win overall.
So, where did I go wrong? These figures are based on doing a 1750 calorie allowance a day…
Suggested 1750 calories daily – Had 1812 (over 62 calories or 3.5%)
Suggested 38.8 – 68 grams fat daily – Had 78.9g (over 10.9g or 16%) See, I told you Ice-cream is my Kryptonite!
Suggested 19 grams saturated fat daily – Had 32.7g (over 13.7g or 72%) I need to look at this more for Day 2!
Suggested 175 to 218.7 grams of carbohydrates daily – Had 205.8 – Actually got one!
This one I can’t fully get my head around – Sugars as it recommended that 10% max comes from added sugars a day or 50 grams maximum, But fruit has natural sugars which get processed by the body differently so do not spike blood sugar levels. There is so much out there it is confusing. So need to research this one a little more. I had 111.6 grams of Sugar today and 29.5 grams came from natural fruit and vegetables. The ice-cream and the flake had 34.8 grams in which I know added to the title. Just seems impossible to eat such low sugar unless you literally ate not much all day!
Suggested on Body Weight is around 97.5 grams of protein a day – Had 69g (under 41%) – I need to work on this for Day 2!
Suggested 25 grams a day fibre with 70 grams being a maximum due to constipation and bloating. How lovely! – Had 50.3 grams so think that is okay??
Suggested 5 grams a day. Had 4.71g (think I was tired and worked this out wrong though) – so that’s okay anyway.
So, some high and lows for today. Aims for day 2, up the protein and down the fats!
How did everyone else get on today? Feel free to comment below.
Hansi xx
So, I am following a plan that suggests that we should eat 6 times a day. So, the main meals and 3 snacks daily.
We should leave between 2 and 3 hours between meals, reducing the frequency as the day goes on to ensure that blood sugar levels are kept okay and the body is not overworking.
This is especially important for those with PCOS (Polycystic Ovaries) as it is harder to lose weight due to insulin levels playing a muck. Also, keeps energy levels up which drop a lot with MS (Multiple Sclerosis)
I will go into more details about what is meant to be eaten at different times in the following week or so. But the premise is Low GI (Glycemic Index) as this helps with the controlled release of insulin levels.
As, I am morbidly obese, it is advised to do 200 calories extra so 1700 – 1750 a day rather than 1500 if you were 13 stone or under. This means it will be a steady weight loss and a lifestyle change.rather than a crash diet which people tend to fall off the wagon easier.
It roughly works out as:
250 for breakfast, 200 for morning snack, 350 for lunch, 200 for afternoon snack. 450 for evening meal and 150 for evening snack. Plus 150 for spare for brews etc. If you were under 13 stone, you would just do 100 calories for the morning and afternoon snack.
So, yeah that is the basic idea, slow burn, takes longer but is more manageable!
Hansi xx
So, it is February 1st and I am starting a new lifestyle! So why not a diet? Why not start at beginning on the year on January 1st?
I am not calling this a ‘diet’ because I think that it holds some negativity to it. As in, you feel restricted and that feeling makes you feel like you are going to want to give in at any time. (Well, it has for me, time and time again in the past)
I didn’t start on January 1st because there was so much rubbish and temptation in the house that I know I would have caved in and to be honest I wasn’t ready. (I have always wanted to lose weight before but in reality, my determination wasn’t as strong as I needed!) So what is different this time?
Me!! I have had a good hard long look at myself and thought yes I do have some medical issues that make it harder to lose weight like my PCOS (Polycystic Ovaries) and I do have MS (Multiple Sclerosis) which has some significant relevance to my lack of mobility but also the weight will have it as well.
I gained about 4 stone when I was on steroids for 3 months last year and think I managed to knock off about a stone just by snacking less. I can’t do the exercise as I am house bound without help of a wheelchair as I can only walk up to 20 metres and that is when I am in agony. Relapsed with my MS in October 2018 and only just coming to the end of it now.
I can’t keep using these issues as an excuse on why I am overweight. Okay, I will be honest, I am not just overweight or obese, I am on the morbidly obese BMI (Body Mass Index) scale as embarrassed as I am to admit that.
So later, I will be revealing and taking accountability for my weight by putting it on this blog. This is in the hope that others in the same position as well or anyone who wants some inspiration can work through a new lifestyle with me.
Feel free to comment and follow so we can journey together.
Shopping, Food and Weigh In to come later on today!
Hansi xx
Hansi's Healthkick 