Hey everyone, have been so tired the last week with extreme fatigue. Been a little more social than usual but I am just so tired, I haven’t even had the energy to type up my blogs although I would have with all good intentions!
The trouble with MS is you literally can lose your energy all of a sudden to the point that you can not keep them open. Then sleep is just all over the place.
So, I will try my best to get up to date with the food blogs as missing Days 13 to 17 at present and my second week weigh in! I didn’t even have the energy to stand and have my measurements done on Friday just gone so I will be doing them every 3 weeks instead of 2.
I know when you go on a healthier route, a lot of people give up at 2 to 3 weeks due to energy drops, I think that is what happening to me at present and as much as I have just done more grabbing and going, I have tried to stay healthy as I can. so haven’t given up. Just hope that I have more energy next week and can get back to normal.
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)
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!
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
Quick Easy Breakfast!
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.
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.
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!
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)
This is quite a big portion!
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!
Hansi's Healthkick 