Food Blog Day 12

Breakfast – Cinnamon Fruit Bagels with Butter

4 Warburtons Thin Bagel Halves with 20g Lurpax Slightly Salted Butter (I didn’t fully measure so over compensated to ensure I kept the food blog correctly!)

402 Calories; 16.8g Fat; 7.4g Saturated Fat; 52g Carbohydrates; 0g Natural Sugars and 10.6g Added Sugars; 3.4g Fibre; 10g Protein and 0.98g Salt

Morning Snack – Chocolate and Oat Wholegrain Bar and a Clementine

1 Nature Valley Oat and Dark Chocolate Bar with a Clementine

236 Calories; 8.5g Fat; 1.8g Saturated Fat; 34.2g Carbohydrates; 7g Natural Sugars and 11.1g Added Sugars; 4g Fibre; 4g Protein and 0.36g Salt

Lunch – Cheese Triangle and Tomato Bagel

100g Tomato, 2 Light Laughing Cow Cheese Triangles and 1 Bagel

300 Calories; 3.7g Fat; 1.9g Saturated Fat; 50.4g Carbohydrates; 3.1g Natural Sugars and 6.1g Added Sugars; 3.5g Fibre; 14.2g Protein and 1.04g Salt

Afternoon Snack – 3 Hotel Chocolat Chocolates

1 Eton Mess Chocolate, 1 Treacle Tart Chocolate and Brownie Chocolate

169 Calories; 12.2g Fat; 6.4g Saturated Fat; 12.3g Carbohydrates; 0g Natural Sugars and 10.5g Added Sugars; 1.1g Fibre; 2.2g Protein and 0.06g Salt

Evening Meal – Chicken with Sweet Potato Herb Wedges and Buttered Mushrooms

125g Chicken (Baked) with 200g Herbed Sweet Potato Wedges and 50g Mushrooms in 10g Lurpak Slightly Salted Butter

456 Calories; 18.9g Fat; 5g Saturated Fat; 33.4g Carbohydrates; 21.2g Natural Sugars and 22.3g Added Sugars; 7.7g Fibre; 34.8g Protein and 1.45g Salt

Evening Meal – Aero Mint Chocolate Hot Chocolate

8 Aero Mint Chocolate Bubble Balls and 240ml Whole Milk

282 Calories; 15.7g Fat; 9.7g Saturated Fat; 26.4g Carbohydrates; 11.3g Natural Sugars and 15g Added Sugars; 6.2g Fibre; 8.8g Protein and 0.3g Salt

Drinks – 3 Cups of Tea with 35mls Whole Milk each, 3 Cups of Green Tea and 1 litre of Water

69 Calories; 3.6g Fat; 2.4g Saturated Fat; 4.4g Carbohydrates; 4.4g Natural Sugars and 0g Added Sugars; 0g Fibre; 3.3g Protein and 0.12g Salt

Day 12 Nutritional Totals

1914 Calories; 79.4g Fat; 34.6g Saturated Fat; 213.5g Carbohydrates; 47.4g Natural Sugars and 75.6g Added Sugars; 25.9g Fibre; 77.3g Protein and 4.31g Salt

Day 12 Nutritional Breakdown (Green = within 1% of target / Yellow = Over or Under by up to 10% and Red = Needs Looking at plus R = Recommended)

1914 Calories (R 1750) Over by 164 which is 9.3%

79.4g Fat (R 68) Over by 11.4g which is 16.7%

34.6g Saturated Fat (R 19) Over by 15.6g which is 82.1%

213.5g Carbohydrates (R 175 – 204) Over by 9.5g which is 4.6%

47.4g Natural Sugars and 75.6g Added Sugars (R = 46g) Over by 29.6g which is 64.3%

25.9g Fibre (R 23 – 70) TICK for the first time in days!!

77.3g Protein (R 97.5) Under by 20.2g which is 26.8%

4.31g Salt (R 5 – 7) Counting this as a tick as I was over by lots yesterday!

So definitely better than Day 11’s food blog but I desperately needed some other colour than all Red yesterday!

Write soon, Hansi xx

Food Blog Day 11

Apologies for this being late, not felt too good this week and as a result have not been as good at my planning as you will see on the days from 8 to 10 and unfortunately up to day 14! Could have been a lot worse and I tried to stay as healthy as I could whilst having no energy whatsoever!

Breakfast – Fruit Loaf with Butter

2 Slices Sainsburys Fruit Loaf and 10g Lurpak Slighty Salted Butter

277 Calories; 11.4g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugars and 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt

Afternoon Snack – Maple Oat Bar and Clementine (Wrong Oat Bar in picture)

1 Nature Valley Canadian Maple Wholegrain Oat Bar and 1 Clementine

232 Calories; 7.3g Fat; 1.1g Saturated Fat; 36.1g Carbohydrates; 7g Natural Sugars and 11.8g Added Sugars; 3.9g Fibre; 3.6g Protein and 0.38g Salt

Lunch – Bacon and Tomato Sandwich

4 Slices of Smoked Back Bacon with 10g Tomato Ketchup and 100g Tomato with 2 Slices of Wholegrain Bread

447 Calories; 18.6g Fat; 12.6g Saturated Fat; 36.2g Carbohydrates; 3.4g Natural Sugars and 5.5g Added Sugars; 7.2g Fibre; 29.4g Protein and 4.19g Salt

Afternoon Snack – Babybel, Snack a Jacks and a Creme Caramel Pot

1 Packet of Sour Cream and Chive Snack a Jacks Crisps with a Light Babybel Cheese and a Creme Caramel Yogurt Pot

249 Calories; 5.7g Fat; 2.8g Saturated Fat; 39g Carbohydrates; 0g Natural Sugars and 22g Added Sugars; 1.9g Fibre; 8.9g Protein and 1.17g Salt

Evening Meal – Scrambled Egg and Cheese Bagel (Forgot to take a Photo)

2 Eggs, 1/2 tsp Paprika Salt, 2 Leemdammer Cheese Slices, 1 Bagel and 10g Tomato Ketchup

538 Calories; 22.2g Fat; 11g Saturated Fat; 49.2g Carbohydrates; 1.4g Natural Sugars and 6.3g Added Sugars; 2.6g Fibre; 30.8g Protein and 2.22g Salt

Evening Snack – Caramelised White Chocolate and a Clementine

1/2 Slab (25g) Rare and Vintage Caramelised White Hotel Chocolat Chocolate and 1 Clementine

187 Calories; 10.7g Fat; 6.5g Saturated Fat; 20.2g Carbohydrates; 7g Natural Sugars and 11.2g Added Sugars; 1.3g Fibre; 2.1g Protein and 0.13g Salt

Drinks – 4 Cups of Tea with 35mls Milk in each, 2 Green Teas and 1 Litre of Water

90 Calories; 5g Fat; 3.2g Saturated Fat; 6.6g Carbohydrates; 6.6g Natural Sugars and 0g Added Sugars; 0g Fibre; 4.5g Protein and 0.14g Salt

Day 11 Nutritional Totals

2015 Calories; 80.9g Fat; 41.3g Saturated Fat; 224.7g Carbohydrates; 25.4g Natural Sugars and 71.4g Added Sugars; 18.9g Fibre; 85.4g Protein and 8.58g Salt

Day 11 Nutritional Breakdown (Green = Met within 1% / Yellow = Over or Under by up to 10% and Red = Over 10% and needs looking at!) EXPECT RED A LOT TODAY! (R = Recommended)

2015 Calories (R 1750) Over by 265 which is 15.1%

80.9g Fat ( R 68 Daily) Over by 22.9g which is 18.9%

41.3g Saturated Fat (R 19) Over by 22.3g which is 117.3%

224.7g Carbohydrates (R 175 – 204) Over by 20.7g which is 10.1%

25.4g Natural Sugars and 71.4g Added Sugars (R = 48) Over by 53.4g which is 55.2%

18.9g Fibre (R = 23 -70g Daily) Under by 4.1g which is 17.9%

85.4g Protein (R = 97.5) Under by 12.1g which is 12.5%

8.58g (R 5 – 7) Over by 1.58g which is 22.6%

Bad day as you can see, that bacon sandwich did it but wanted to eat with my boyfriend, it is amazing how the totals add up!

Food Blog Day 12 and 13 Added Later

Write soon, Hansi xx

Food Blog Day 10

So, today I went to church for the first time in ages as I had a bad experience with my last one. I went a few times to this one previously and I was welcomed with open arms. The trouble is there is always lots of food, well cakes at the break time between worship and the preach and I could have been really naughty but restricted myself to one thing as you will see below for the Morning Snack. I also needed to use some things up that were about to go out of date so it was a eat what was available day! Here is how I did…

Breakfast – Fruit Toast with Butter

2 Slices Fruit Loaf and 10g Slighty Salted Lurpak Butter

277 Calories; 11.4g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugars; 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt

Morning Snack – Fondant Fancy and a Cuppa Tea (Calories in Drinks section)

No picture as forgot to take one!

1 Pink Fondant Fancy

107 calories; 2.7g Fat; 1.2g Saturated Fat; 0g Carbohydrates; 0g Natural Sugars; 16g Added Sugars; 0.3g Fibre; 0.8g Protein and 0.06g Salt

Lunch – Quiche and Grapes

1/2 Ready Made Cheese and Ham Quiche and 50g Red Grapes

614 Calories; 38.7g Fat; 17.4g Saturated Fat; 44.5g Carbohydrates; 7.7g Natural Sugars; 4g Added Sugars; 3.1g Fibre; 2.1g Protein and 1.37g Salt

Afternoon Snack – Honey Oat Bar and a Clementine (forgot to take picture of the honey one so here is a previous picture)

1 Nature Valley Honey Wholegrain Oat Bar and 1 Clementine

232 Calories; 7.3g Fat; 1.1g Saturated Fat; 36.1g Carbohydrates; 7g Natural Sugars; 11.8 Added Sugars; 3.9g Fibre; 3.6g Protein and 0.38g Salt

Evening Meal – Ham and Tomato Couscous

36g Dry Couscous made up with 75ml Hot Water, 100g Tomato, 2 Spring Onions and 3 Slices of Ham (76g) plus 1/2 tsp of Paprika Salt

219 Calories; 2.8g Fat; 0.9g Saturated Fat; 28.6g Carbohydrates; 4.6g Natural Sugars; 0.5g Added Sugars; 3.7g Fibre; 17.5g Protein and 2.12g Salt

Evening Meal – Honey on Soda Bread and a Mint Aero Hot Chocolate

2 Pieces of Soda Bread, 2 tsp of Dandelion Honey, 8 Aero Mint Bubbles, 240ml of Jersey Milk

565 Calories; 21.8g Fat; 8g Saturated Fat; 65g Carbohydrates; 23.3g Natural Sugars; 20.1g Added Sugars; 4.7g Fibre; 16.6g Protein and 1.5g Salt

Drinks – 4 Cups of Tea with 35mls Milk each, 2 Green Teas and 1 Litre of Water

90 Calories; 5g Fat; 3.2g Saturated Fat; 6.6g Carbohydrates; 6.6g Natural Sugars; 0g Added Sugars; 0g Fibre; 4.5g Protein and 0.14g Salt

Day 10 Nutrition Total

2104 Calories; 89.7g Fat; 35.9g Saturated Fat; 238.2g Carbohydrates; 49.2g Natural Sugars; 67g Added Sugars; 17.7g Fibre; 58.2g Protein and 5.87g Salt

Day 10 Nutrition Breakdown (R = Recommended)

So much for being good today, I seem to have gone off the wagon for a few days, not intentionally mind you. I have tried to move about the house a bit more and I have had some social time that I didn’t have for a long time. So here we go… I expect it will be mostly Red….

2104 Calories (R 1750) Over by 354 Kcal which is 20.2%

89.7g Fat (R 68) Over 21.7g which is 31.9%

35.9g Saturated Fat (R 19) Over by 16.9g which is 88.9%

238.2g Carbohydrates (R 175 – 204) Over by 34.2g which is 16.7%

49.2g Natural Sugars and 67g Added Sugars (R 46) Over by 21g which is 45.6%

17.7g Fibre (R 23 – 70) Under by 5.3g which is 24.1%

58.2g Carbohydrates (R 97.5) Under by 39.3g which is 41.4%

5.87g Salt (R 5 – 7) TICK

So yeah, as I used things that were needed to be used up and had that hot chocolate at night to be social with my boyfriend. Not going to be beat myself up. As lifestyle change.

Write soon, Hansi xx

Food Blog Day 9

So, after yesterday I thought I was going to try and be as good as I can but then I ended up going out for the first time in ages to a meeting about making the local community better by putting on some more events. I became part of the planning committee and so had Prosecco for the first time (I personally didn’t rate it) and I am not really a big alcohol drinker anyway. As the meeting went on later and it was a pop-up Pub, I had to have a soft drink and I am allergic to sweeteners so had to have a full fat Coke (hence me going over the figures below)

Breakfast – Fruit Loaf with Butter

2 Slices Fruit Loaf and 10g Slightly Salted Lurpak Butter

277 Calories; 11.4g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugar (although the fruit would have some in); 14.6g Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt

Morning Snack – Chocolate and Oat Wholegrain Bar and a Clementine

1 Natural Valley Oats and Dark Chocolate and 1 Clementine

236 Calories; 8.5g Fat; 1.8g Saturated Fat; 34.2g Carbohydrates; 7g Natural Sugars; 11.1g Added Sugars; 4g Fibre; 4g Protein and 0.36g Salt

Lunch – Quiche, Chips and Ketchup

1/4 Ready Made Cheese and Ham Quiche, 125g Rustic Oven Chips and 10g Tomato Ketchup

543 Calories; 26.8g Fat; 9.7g Saturated Fat; 58.2g Carbohydrates; 0g Natural Sugars; 4.8g Added Sugars; 5.8g Fibre; 14.7g Protein and 1.63g Salt

Afternoon Snack – Tomatoes, Grapes and Cheese Triangles

60g Plum Tomatoes: 50g Red Grapes and 2 Light Laughing Cow Cheese Triangles

93 Calories; 3.6g Fat; 1.7g Saturated Fat; 11.8g Carbohydrates; 9.6g Natural Sugars; 2.2g Added Sugars; 1g Fibre; 5.8g Protein and 0.54g Salt

Evening Meal – Couscous with Ham and Spring Onion

36g Dry Couscous with 75ml Hot Water, 1/2 tsp Paprika Salt, 2 Spring Onions and 3 Slices of Ham (76g)

189 Calories; 2.5g Fat; 0.8g Saturated Fat; 19.2g Carbohydrates; 4.4g Natural Sugars; 0.5g Added Sugars; 3.5g Fibre; 17.5g Protein and 2.12g Salt

Evening Snack – Soda Bread with Honey

2 Pieces of Soda Bread (85g) and 2 tsp of Dandelion Honey

242 Calories; 2.8g Fat; 0.4g Saturated Fat; 56.1g Carbohydrates; 12g Natural Sugars; 5.1g Added Sugars; 3.6g Fibre; 7.5g Protein and 0.96g Salt

Drinks – 3 Cups of Tea with 35mls of Full Fat Milk each, 2 Green Peppermint Teas, 1 Flute of Prosecco (190ml), 1/2 pint of Coke (300ml) and 1 litre of Water

327 Calories; 3.6g Fat; 2.4g Saturated Fat; 39.7g Carbohydrates; 4.8g Natural Sugars; 33.7g Added Sugars; 0g Fibre; 3.3g Protein and 0.12g Salt

Day 9 Total Nutrition

1907 Calories; 59.2g Fat; 20.9g Saturated Fat; 256.6g Carbohydrates; 34.9g Natural Sugars; 72g Added Sugars; 19.5g Fibre; 57.8g Protein and 6.33g Salt

Day 9 Nutrition Breakdown (Green = Met or within 1% under or over / Yellow = Under or Over by up to 10% and Red = Needs to be looked at!)

1907 Calories (Recommended 1750) Over 157 Calories which is 8.9%

59.2g Fat (Recommended 68g max daily) TICK

20.9 Saturated Fat (Recommended 19g a day) Over by 1.9g which is 10%

256.6g Carbohydrates (Recommended 175g to 204g per day) Over by 52.6g which is 25.7%

34.9g Natural Sugars and 72g Added Sugars (Recommended up to 46g a day) Over by 26g or 56.5%!

Bad when you think the two drinks I had at the Pop-Up Pub had 33.7g of Added Sugars in by themselves! Damn Coke! Stupid allergies! Sweeteners are not good for anyway so not my fault I am allergic so can’t have a lot of what is classed as ‘diet-food’.

19.5g Fibre (Recommended 23g to 70g daily) Under by 3.5g or 15.3% – Need to work on getting a lot more fibre in as always low on this!

57.8g Protein (Recommended 97.5g daily) Under by 39.7g which is 40.8%! Protein I am always low on as well! Need to look at this!

6.33g Salt (Recommended 5g to 7g) TICK

Still lots of Red here but less than yesterday. Had a few badder days than the first week but hoping that I can pull back and still look at losing some weight this week on my healthier lifestyle.

Write soon, Hansi xx

Food Blog Day 8

Hello everyone, had a fairly busy few days although one day was just chilling. So late putting them up but I was thinking we also need to make some time for ourselves.

So, Day 8 was weigh-in which I was pretty chuffed out. You can find the results in one of the other blogs called Weigh-in….

Breakfast – Fruit Loaf with Butter

2 slices Fruit Loaf with 10g Lurpak slightly salted butter

277 Calories; 11.4g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugar and 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt

Morning Snack – Ham, Plum Tomatoes and Cheese Triangles

3 Slices Ham (76g), 2 Light Laughing Cow Cheese Triangles and 100g Plum Tomatoes

152 Calories; 4.4g Fat; 2.3g Saturated Fat; 6.6g Carbohydrates; 3.1g Natural Sugar and 3.4g Added Sugars; 1g Fibre; 20.3g Protein and 2.21g Salt

Lunch – Quiche with Vegetables and Tomato Ketchup

1/4 Ready Made Sainsburys Ham and Cheese Quiche, 1 Pack of Steamfresh Vegatables and 10g Tomato Sauce

376 Calories; 20.1g Fat; 8.9g Saturated Fat; 31.7g Carbohydrates; 5.9g Natural Sugar and 4.3g Added Sugars; 6.2g Fibre; 13.7g Protein and 0.51g Salt

Afternoon Snack – Canadian Maple Syrup Oat Bar

1 Nature Valley Wholegrain Oat Bar

192 Calories; 7.2g Fat; 1.1g Saturated Fat; 27.1g Carbohydrates; 0g Natural Sugar and 11.8g Added Sugars; 2.6g Fibre; 3.3g Protein and 0.31g Salt

Evening Meal – Jacket Potato with Cheese and Salad Cream plus a Clementine

2 Jacket Potatoes (220g), 30g West Country Cheddar Cheese, 15g Heinz Salad Cream and 1 Clementine

372 Calories; 15.1g Fat; 7g Saturated Fat; 47.3g Carbohydrates; 8.8g Natural Sugar and 3.1g Added Sugars; 5.3g Fibre; 12g Protein and 0.83g Salt

Evening Snack or shall I say Treat: Sweet Waffle with Bubblegum Ice-cream

This was my Ultimate treat after losing 5 3/4 pounds the first week of new outlook and healthier lifestyle!

1 Ready Made Sweet Waffle with 95g Bubble Gum Flavoured Ice-cream

447 Calories; 21.6g Fat; 13.4g Saturated Fat; 57.1g Carbohydrates; 0g Natural Sugar and 38.5g Added Sugars; 0g Fibre; 8.4g Protein and 1g Salt

Drinks – 3 Cups of Tea with 35mls of Full Fat Milk each, 3 Cups of Green Peppermint Tea and 1 Litre of Water

69 Calories; 3.6g Fat; 2.4g Saturated Fat; 4.8g Carbohydrates; 4.8g Natural Sugar and 0g Added Sugars; 0g Fibre; 3.3g Protein and 0.12g Salt

Day 8 Nutritional Totals

1885 Calories; 83.4g Fat; 39.2g Saturated Fat; 212g Carbohydrates; 22.6g Natural Sugar and 75.7g Added Sugars; 17.1g Fibre; 67.1g Protein and 5.33g Salt

Day 8 Nutritional Breakdown (Green = Met / Yellow = Over or Under by 10% and Red = This needs lookin at!)

1885 Calories (Recommended 1750) Over by 135 or 7.7%

83.4g Fat (Recommended 68g daily) Over by 15.4g or 22.6%

39.2g Saturated Fat (Recommended 19g daily) Over by 20.2g or 106%! Needs serious work…. Damn that blasted treat (LOL)

212g Carbohydrates (Should be 175g to 204g daily) Over by 8g or 2.9%

22.6g Natural Sugars and 75.7g Added Sugars (Should be up to 46g for a 1750 calorie lifestyle) Over by 64.5% – See, Ice-cream as a treat is my Kryptonite!

17.1g Fibre (Recommended 23g to 70g Max a day) Under by 5.9g or 25.7%

67.1g Protein (Should be 97.5g a day) Under by 30.4g or 31.2%

5.33g Salt (Recommended around 5 to 7g max) Actually got one!

So, above looks like a car getting stuck at a load of Red Traffic Lights and stuck in traffic…. That treat really put me under. Guess a lot more effort is needed for Day 9 if I can as I did so well on Week 1 and do not want to be falling off the bandwagon. It shows you that just by having an extra sweet treat what it does to your nutritional content for the day!

How is anyone else getting on with their lifestyle changes? Feel free to comment below.

Write soon (during the day sometime for Food Blogs Day 9 and 10 and more coming this week on nutrition….)

Hansi xx

Week 1 Weigh In Results!!

So, I weighed in and I think it is remarkable what can be done in a week even as someone who is disabled and unable to mobilise at present. If I could have done exercise, I am sure these would have been a lot better but as a lifestyle change for having both Multiple Sclerosis and Polycystic Ovaries, I am pretty chuffed..

Old weights will be in Red and new weights in Green with loss and percentage in Pink! You will see I have a thing for numbers.

5 foot 4 inches

Initial Weight – 19 stone 2 pounds (268 pounds) – Should be: 7 st 12 lbs (110lbs) to 10 stone for height (140lbs) 91.4% to 143.6% Over Recommendations for Height

After 1 Week – 18 stone 10 1/4 pounds (262.25 pounds)

5 3/4 pounds lost (2.2% off initial weight full weight) Now 87.3% to 138.4% off Recommendations which is a loss of 4.1% to 5.2% off what I should be. (Think I will aim small but eventually to 10 stone if I can for height – so 5.2% off – Only 94.8% to go!)

Initial Fat Percentage – 73.9% Fat – Should be: 21.1% to 32.9% – So currently 2 1/4 times to 3 1/2 times over what it should be!

After 1 Week – 72.1%

Lost 1.8% Body Fat Percentage – Now 2 1/5th times to 3 2/5ths over what is should be. Loss of 2.2% to 2.9% of required overall body fat.

Initial Water Percentage 33.1% Water – Should 37% to 49% – So 11.7% to 48% Under Recommendations.

After 1 Week – 33.4%

Added on 0.3% of Water Required. Now 10.7% to 46.7% Under Recommendations (1% to 1.3% nearer to target)

Initial Bone Mass Percentage – 1.8% Bone Mass – Should be 3% to 5% – so 66.6% to 177% under what it should be!

After Week 1 – 1.9%

Added on 0.1% Bone Mass – Now 57.8% to 163.1% Under Recommendations (8.8% to 13.9% nearer to target)

45.7 Body Mass Index – Should be 18.6 to 24.9 for healthy range – So need to get it down by 20.8 to 27.1 to hit healthy range

After Week 1 – 44.7

Down 2.2% off initial BMI and by 1.1 – Now to get it down by 19.7 to 26 to hit the healthy range

23.7% Muscle Mass – Should be around 36% or more for a female – 34.2% off overall requirement

After Week 1 – 24%

Put on 0.3% Muscle Mass – Added on 0.9% overall percentage – Now 33.3% off target range

1964 Calories that are burnt on Basal Metabolic Rate Measurement (meaning how much I burn by doing nothing at all)

After Week 1 – Now 1938 Calories BMR

This means either up the exercise (what I can do – may have to get the Viber machine out that is helps me) to burn the excess 26 calories I have lost on my Basal Metabolic Rate. Or down the calories by 26 (Think I will get the machine out as lifestyle change – not a diet like I have said)

I would say considering the change in lifestyle, the lack of mobility and disability that this is quite a success. How is everyone doing who is on a lifestyle change?

Write soon,

Hansi xx

Food Blog Day 7

7 Days of Healthier Eating. Starting to pick a bit more energy up today.

Breakfast – Wholewheat Biscuits with Milk and Honey plus Red Grapes

2 Wholewheat Biscuits, 150ml Full Fat Milk, 1 tsp of Dandelion Honey and 100g Red Grapes

311 Calories; 6.3g Fat; 3.7g Saturated Fat; 5.4g Carbohydrates; 21g Natural Sugars and 7.7g Added Sugars; 4.5g Fibre; 9.7g Protein and 0.25g Salt

Morning Snack – Fruit Loaf with Butter

2 Pieces Fruit Loaf with 10g Slightly Salted Lurpax Butter

277 Calories; 14g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugars and 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt

Lunch – Ham and Cheese Spread Salad Sandwich with Crisps

2 Slices Ham, 30g Light Philadelphia, 2 Pieces of Wholemeal Bread, 70g Plum Tomatoes and 35g Mixed Salad Leaves plus a Bag of Sour Cream and Chives Snack-a-jack Crisps

334 Calories; 4.7g Fat; 1g Saturated Fat; 50.1g Carbohydrates; 1.8g Natural Sugars and 5.4g Added Sugars; 6.6g Fibre; 20g Protein and 2.46g Salt

Afternoon Snack – Mint and White Chocolate Slab and Clementine

Hotel Chocolat 1/2 Minted White Chocolate Slab with 1 Clementine

189 Calories; 10.4g Fat; 6.6g Saturated Fat; 21.1g Carbohydrates; 7g Natural Sugars and 11.5g Added Sugars; 1.4g Fibre; 2.1g Protein and 0.13g Salt

Evening Meal – Paprika Couscous with Sardines in Tomato Sauce

No photo as it looked horrible but tasted okay and forgot to take a picture of the sardine can!

36g dry weight Couscous, 1/2 tsp of Paprika Salt and Pepper and 1 Tin of Sardines in Tomato Sauce

357 Calories; 14g Fat; 4.1g Saturated Fat; 6.3g Carbohydrates; 0g Natural Sugars and 2g Added Sugars; 2.7g Fibre; 34.9g Protein and 1.22g Salt

Evening Snack – Luxury Hot Chocolate and Gluten Free Brioche

This wasn’t that nice in my opinion -probably because Gluten free but they were on special. I may heat up and have with something else next time!

240ml Full Fat Milk, 20g Cadbury’s Flake and 1 Gluten Free Chocolate Chip Brioche

354 Calories; 17.1g Fat; 9.6g Saturated Fat; 37.3g Carbohydrates; 11.3g Natural Sugars and 16.2g Added Sugars; 3.6g Fibre; 10.8g Protein and 0.86g Salt

Day 7’s Total

1822 Calories; 67.5g Fat; 31.2g Saturated Fat; 211g Carbohydrates; 45.9g Natural Sugars and 62.2g Added Sugars; 20.8g Fibre; 86.9g Protein and 5.39g Salt

Day 7’s Nutrition Breakdown – Green = On Met / Yellow = Over or Under up to 10% and Red = Needs Looking At!

1822 Calories (Should be up to 1750) Over by 72 Calories or 4.1%

67.5g Fat (Max 68g daily)

31.2g Saturated Fat (Max 19g a day) 12.2g over or 64.2%

211g Carbohydrates (Recommended 175 to 204g) 7g or 3.4% Over

45.9g Natural Sugars and 62.2g Added Sugars (Recommended up to 46g) Over 16.2g or 35.2%

20.8g Fibre (Recommended 23g to 70g) Under 2.2g or 9.6%

86.9g Protein (Recommended 97.5g) Under 10.6g or 10.1%

5.39g Salt (Recommended 5g to 7g max)

So, I seem to be struggling on Protein, Saturated Fat and Sugars more than anything. Something I need to look into and research I think!

Weigh in coming soon….

Write soon

Hansi xx

Food Blog Day 6

Six days of healthier eating. Was very tired today again but eating smaller portions is definitely getting easier. Excited to get weigh in in two days!

Breakfast – Bagel with Honey and a Clementine

Nice easy breakfast that helps wake you up!

1 Bagel, 2 tsp Dandelion Honey and 1 Clementine

302 Calories; 1.3g Fat, 0.3g Saturated Fat, 64.4g Carbohydrates; 7g Natural Sugars and 15.7g Added Sugar; 3.6g Fibre; 8.1g Protein and 0.83g Salt

Morning Snack – Plum Tomatoes, Grapes, Babybel and a Cheese Triangle

80g Plum Tomatoes, 50g Red Grapes, 1 Babybel Light and 1 Reduced Fat Cheese Triangle

116 Calories; 3.9g Fat, 2.5g Saturated Fat, 11.3g Carbohydrates; 10.2g Natural Sugars and 1.1g Added Sugar; 1.2g Fibre; 8.4g Protein and 0.68g Salt

Lunch – Pork with Mixed Vegetables and Gravy

100g Pork including Tiny bit of Crackling, Steamfresh Mixed Vegetables Pack and 10g Gravy Granules mixed into Gravy

302 Calories; 11.1g Fat, 5.2g Saturated Fat, 21.9g Carbohydrates; 3.9g Natural Sugars and 5.5g Added Sugar; 3.9g Fibre; 31.8g Protein and 1.29g Salt

Afternoon Snack – Homemade Berry Ice-cream (Newer Recipe I created)

Home-made Berry Ice-cream with 100g Frozen Berries, 100g Reduced Fat Creme Fraiche and 1 tsp of Dandelion Honey plus squeeze of Lemon Juice

222 Calories; 15.2g Fat, 10.4g Saturated Fat, 16.5 Carbohydrates; 5.2g Natural Sugars and 9.1g Added Sugar; 3.2g Fibre; 3.8g Protein and 0.18g Salt

Evening Meal – Sweet Potato with Cream Cheese and Tuna

200g Cooked Sweet Potato, 30g Light Philadelphia and 1 Can of Tuna in Spring Water

331 Calories; 4.4g Fat, 2.6g Saturated Fat, 42.5g Carbohydrates; 23.2g Natural Sugars and 1.5g Added Sugar; 6.3g Fibre; 32.5g Protein and 1.45g Salt

Evening Snack – Proper Hot Chocolate

240ml Organic Full Fat Milk with 1 Cadbury’s Flake

258 Calories; 14.1g Fat, 8.8g Saturated Fat, 23.3g Carbohydrates; g Natural Sugars and 23.3g Added Sugar; 0.5g Fibre; 9.2g Protein and 0.54g Salt

Drinks – 2 Cups of Tea with 35mls of Milk Each and 3 Peppemint Green Teas and 1.25 Litres of Water

46 Calories; 2.4g Fat, 1.6g Saturated Fat, 3.6g Carbohydrates; 3.6g Natural Sugars and 0g Added Sugars; 0g Fibre; 2.2g Protein and 0.08g Salt

Day 6 Totals

1577 Calories; 52.4g Fat; 31.4g Saturated Fat; 199.8g Carbohydrates; 59.8g Sugars; 20.1g Fibre; 96g Protein and 5.03g Salt

Nutrition Breakdown (Green = On Target/ Yellow = Under or Over a bit and Red = Needs Looking At!)

1577 Calories (recommended 1550-1750 daily) TICK

52.4g Fat (Recommended up to 68g Fat) TICK

31.4g Saturated Fat (Recommended 19g) So hard to do! 12.4g or 65% Over

199.8g Carbohydrates (Recommended 175 to 204g) TICK

59.8g Added Sugars (Recommended up to 45g) It’s that Hot Chocolate that does it – Not beating on myself as this is a lifestyle change! 32.8% over

20.1g Fibre (Recommended 23g to 70g)

96g Protein (Recommended 97.5g) I will count this as a TICKish

5.03g Salt (Recommended 5g up to 7g maximum daily) TICK

So, not a bad day, still need to look at that pesky saturated fat and sugars! I can only imagine how bad it would have been before!

Day 7 Food Blog coming tomorrow morning and the first Weigh-in Results!

Write soon,

Hansi xx

Food Blog Day 5 – Best Day Yet…

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

I needed this – I was a Bagel fiend before this new lifestyle change!

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

This was too spicy for me as was sharing with boyfriend so had to add cream cheese to it!

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

Never again! Not the same as proper milk – couldn’t taste the flake at all! Was disappointed!!

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

Food Blog Day 4

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

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