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.
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.
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?
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
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
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
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.
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!
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.
My name is Hansi (aka Hannah) and this is my Blog. I am hoping to share my journey as hopefully an inspiration to others in a few ways.
Firstly, I will share my weight loss journey which I know will be difficult as I have PCOS and MS, but I am determined this time. I am seeing this as a lifestyle change – not a diet!
Secondly, I will be looking into how to quiet my mind and positive thinking.
The best cure for the body is a quiet mind – Napoleon Bonaparte
Thirdly, I will be documenting the journey into spirituality or the soul as some people call it.
Join me on this journey as we go along together to create a healthier lifestyle, exploring how to quiet our minds and be positive.
I will be very realistic in my writing ensuring that the highs and the lows are documented as I think it is important to be real with one’s self!
Hansi's Healthkick 