Tag: healthyeating

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 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

The First Sluggish Morning

So, today, I was like noooooo, I don’t want to get out of bed and although there is things I could improve food wise from yesterday, I think I am used to a lot more fat and sugar which I know is bad, oh and carbs, as I am a bagel fiend! So, did feel very sluggish today and didn’t want to get out of bed but I persevered.

I know that this will just be a few days, maybe a week of this so I am hoping this passes quickly as I feel really hungry this morning but no, I told myself off and said, ‘you are sticking to the plan!’

Now let’s go hunt some protein for today! Tuna, I think is calling me!

Write soon,

Hansi xx

The Food Blog – Day One (AKA Healthiest I’ve Eaten in a Long Time!)

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

Hansi thoughts – ‘It doesn’t taste the same with water as it does with milk’

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

Hansi’s Thoughts – ‘If you can’t stand tomatoes without something on, either wrap them in salami or cover them in cheese from the triangles! Problem solved!’

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

Pure determination (and so I could have a pud, no point depriving yourself as that is when you quit!)

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….

This is my Kryptonite! I love Ice-cream – Least these are portion sized!

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

Hansi’s Thoughts, ‘Yes, the Velvetiser is expensive but it makes the best hot chocolate ever’

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