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.
4 Warburtons Thin Bagel Halves with 20g Lurpax Slightly Salted Butter (I didn’t fully measure so over compensated to ensure I kept the food blog correctly!)
402 Calories; 16.8g Fat; 7.4g Saturated Fat; 52g Carbohydrates; 0g Natural Sugars and 10.6g Added Sugars; 3.4g Fibre; 10g Protein and 0.98g Salt
Morning Snack – Chocolate and Oat Wholegrain Bar and a Clementine
1 Nature Valley Oat and Dark Chocolate Bar with a Clementine
236 Calories; 8.5g Fat; 1.8g Saturated Fat; 34.2g Carbohydrates; 7g Natural Sugars and 11.1g Added Sugars; 4g Fibre; 4g Protein and 0.36g Salt
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?
Hansi's Healthkick 