Tag: support

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

Quick, easy breakfast!

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 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)

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!

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 for Day 3 – Quite Impressed with Myself!

So, it is getting easier to eat smaller portions I think and today was the Superbowl so I had a lie-in until 12pm and a later night the night before so I could eat during the Superbowl. I am shocked that I didn’t cave in really except having 1 luxury chocolate and I am impressed as I thought I would which shows me that I am definitely in a better mindset than I have ever been before on doing a lifestyle change. I think this honestly has an impact on whether someone is going to cave in or not.

Breakfast – Beans on Toast (again – might as well use up the tin)

1 piece of small seeded bread with 150g Baked Beans

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 – Plum Tomatoes with Cheese Triangle and Red Grapes with a Babybel

This is a nice refreshing snack – sweet and savoury and creamy altogether!

80g Plum Tomatoes, 1 Light Cheese Triangle, 1 Light Babybel and 54g of Red Grapes

Morning Snack Nutrition: 146 calories; 5g Fat; 3.3g Saturated Fat; 13.3g Carbohydrates; 13.3g Sugars: 1.4g Fibre; 11.5g Protein and 0.73g Sodium

Lunch – Beef and Mushroom Stroganoff and Wholemeal Rice

Home-made Beef and Mushroom Stroganoff with Wholemeal Rice

Lunch Nutrition: 514 calories; 21.3g Fat; 15.1g Saturated Fat; 40.3g Carbohydrates; 5.4g Sugars: 3.9g Fibre; 36.2g Protein and 5.77g Sodium

This was really nice and got the thumbs up from the other half who said it was very enjoyable! Think I may start doing recipes at some point if I have some interest as I basically adapted a higher calorie version from 2 mushroom stroganoff recipes to create my own. I can probably get the salt and fat content down as well as I play around with this recipe in the near future.

Let me know in comments if anyone is interested! I had a third of this as well so could have had less but it tasted sooo good! While him indoors had two-thirds – if a man likes it, it must be good, that or his just used to my random recipes! I also had this as a lunch meal as it was dinner time for my darling beloved.

Afternoon Snack (Start of Superbowl Talking) – Toast with Honey

2 slices of small seeded bread with 2 tsp of honey and a cup of tea!

Afternoon Snack Nutrition: 307 calories; 6.2g Fat; 1.6g Saturated Fat; 53g Carbohydrates; 22.4g Sugars: 3.6g Fibre; 7.3g Protein and 0.74g Sodium

Good snack for keeping body awake for Superbowl!

Evening Meal – Sweet Potato with Coleslaw and Mixed Salad Leaves

184g Sweet Potato, side plate of Florette Mixed Salad Leaves and 50g coleslaw

Evening Meal Nutrition: 242 calories; 6.9g Fat; 1.2g Saturated Fat; 40.5g Carbohydrates; 11.1g Sugars: 7.8g Fibre; 4.1g Protein and 0.38g Sodium

Evening Snack – A Lemon Cheesecake Chocolate and Almond Milk Hot Chocolate

1 Hotel Chocolat Lemon Cheesecake Chocolate (Yes, I actually only had 1) and a Hot Chocolate made with 250ml Almond Milk and 15g Hot Chocolate powder. Also had a cup of tea between the evening meal and snack so calories are included.

Evening Meal Nutrition: 163 calories; 11.4g Fat; 4.9g Saturated Fat; 10.3g Carbohydrates; 9.4g Sugars: 1.2g Fibre; 3.6g Protein and 0.43g Sodium

It was the Superbowl and I had a craving for ice-cream but no, I decided on a luxury chocolate which I literally spent ages eating to savour it! It probably saved about 200 calories compared to a mini tub of ice-cream too!

Day 3’s Total Nutriton

Calories – 1597 (Recommended up to 1750) Yay – On track!

Fat – 54.8 grams (Recommended up to 68g) Yay – On track!

Saturated Fat – 27.3grams (Recommended up to 19g) This one is sooo hard to stay within! So was 8.3 grams over or 43% over.

Carbohydrates – 189.4 grams (Recommended 175 to 204 grams) – Yay – On Track!

Sugars – 71.9 grams (Recommended ) This one was bound to be over with my luxury chocolate but hey ho – it could have been a lot worse!

Fibre – 22.3 grams (Recommended 23g) So more aless spot on!

Protein – 74.5 grams (Recommended 97 grams) Under again, but I thought I had a reasonable amount – is this why people take protein powder?? Will have to eat more ham or something!

Salt – 9.55 grams (Recommended 5 – 7g max) Yes, I know – it is bad – try harder tomorrow!

Quite happy with what I have done for Day 3 – but need to watch out for Salt and Saturated Fats!

How are you doing?

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

So what lifestyle changes am I making?

So, I am following a plan that suggests that we should eat 6 times a day. So, the main meals and 3 snacks daily.

We should leave between 2 and 3 hours between meals, reducing the frequency as the day goes on to ensure that blood sugar levels are kept okay and the body is not overworking.

This is especially important for those with PCOS (Polycystic Ovaries) as it is harder to lose weight due to insulin levels playing a muck. Also, keeps energy levels up which drop a lot with MS (Multiple Sclerosis)

I will go into more details about what is meant to be eaten at different times in the following week or so. But the premise is Low GI (Glycemic Index) as this helps with the controlled release of insulin levels.

As, I am morbidly obese, it is advised to do 200 calories extra so 1700 – 1750 a day rather than 1500 if you were 13 stone or under. This means it will be a steady weight loss and a lifestyle change.rather than a crash diet which people tend to fall off the wagon easier.

It roughly works out as:

250 for breakfast, 200 for morning snack, 350 for lunch, 200 for afternoon snack. 450 for evening meal and 150 for evening snack. Plus 150 for spare for brews etc. If you were under 13 stone, you would just do 100 calories for the morning and afternoon snack.

So, yeah that is the basic idea, slow burn, takes longer but is more manageable!

Hansi xx

Time for some Accountability – Initial Weigh-in and Measurements!

So…..as embarrassing as this is to admit….here are my initial weigh-in results. I have Body Analyser scales and so I got to see what is happening in my body. It’s not good but hey that is why I am putting it out there. Be brave and join me. Feel free to comment and we can support one another….

I will be weighing weekly and doing measurements fortnightly with the hope that if I manage to shift some pounds, I may be able to get a little bit more mobile and help my MS symptoms. I am also nearly 34 and do want children in the future so I know that I need to be in better shape for that to happen.

So here we go…… here is my way of being accountable eventually of my actions. Please don’t judge the size I am as a large portion of it is medically related and the steroids I had for 3 months. But I am also taking responsibility for what I have previously stuffed in my gob!

5 foot 4 inches

19 stone 2 pounds (268 pounds) – Should be: 7 st 12 lbs to 10 stone for height

73.9% Fat – Should be: 21.1% to 32.9%

33.1% Water – Should 37% to 49%

1.8% Bone Mass – Should be 3% to 5%

45.7 Body Mass Index – Should be 18.6 to 24.9 for healthy range

23.7% Muscle Mass – Should be around 36% or more for a female

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

Yes, I know these are shocking but I am determined to do something about this hence my very public declaration. I know that I need to improve all these scores.

My positive thinking is… this is for my health, to have a family, to live longer and to hopefully be able to walk again in the future even if it is just enough to go 8 minutes up to the local beach and take my dogs out!

Measurements: in centimetres

Neck – 38.5 Cms

Arms – 39.5 Cms (Forearm – 28.5 Cms)

Above Bust – 117 Cms

Bust – 140 Cms

Chest (Below Bust) – 123 Cms

Waist – 132 Cms

Midline – 137.5 Cms

Hips – 145 Cms

Thighs – 77 Cms

Above Knee – 49 Cms

Calves – 47.5 Cms

There is my public declaration, so be brave and do the same. We can support one another. Today’s food blog will be added next.

Hansi xx