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.
Hey everyone, I have been absolutely knackered the last few days and my MS has been playing up as well which has not helped.
I feel like I have just been grabbing and then eating, still as healthy as I can for my energy levels anyway! I know I will be over my nutritional goals when I calculate it all and put it on hopefully tomorrow! But I am not being down on myself as I know that I need to try and be more prepared so hoping that my body will let me in the next few days or within the week so I can get back to putting up a daily blog.
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?
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.
Hansi's Healthkick 