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 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

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

What’s Coming in this Blog…

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

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

Food Blog Day 2

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

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