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Theresa
Senior Member
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Posted: 17 October 2007 10:18 am |
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Hi Abby
It is a bread roll made with whole meal, oats wheat germ, baking powder and skimmed milk. It doesn't really rise too much but it is healthy and non fattening. The sweet potato is so yummy with a bit or margarine mashed in. I don't really like normal potatoes and rather love this mash more.
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Theresa
Senior Member
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Posted: 17 October 2007 11:49 am |
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Ok my good day Monday became a real bad day in the end. My supper was ok, not what I had originally intended but healthy. It was a green salad with a bit of cheese and corned beef. About 300 calories instead of the intended 580. Food calories approximately 1050 But then a lot of glasses of wine later my calories went out the window. My one friends (another South African) hubby went to Rwanda and my son is on a work experience trip so we decided to party. Not a good idea. Was tremendous fun though.
Yesterday my card day was ok. Didn't do any excercise because the hangover was not a good one. I had 3 whole wheat rusks for breakfast with coffee 200 calories, lunch was a green salad with asparagus, a little cream cheese, parma ham and wholewheat bread.500 calories. A snack was 3 chocolate cookies to ruin i t all 315 calories. Supper was some pickled fish and a healthroll. 400 calories. I did drink my water though. = approx 1500 calories for the dayI decided to not measure or weigh myself because I was wary after all the wine and dessert the last couple of days and and it can wait another week or so.
I did walk to work again today and will try do the weights tonight after I walk back home again. Already had half my water for the day. The walking definately helps me never forget my water quota for the day. Breakfast was my usual oats and soya. 200 calories. snack was an apple 72 calories, lunch a green salad 40 calories and 4 almonds and 2 cashews with a few dried blackberries for a snack.100 calories. Supper will be what I was supposed to eat Monday, Beef schnitzel with Sweet potato mash and a rocket salad. 540 calories. Pineapple as a snack 30 calories and with my skim milk and coffee 110 calories = approximately 1100 calories for the day. Have to try make up for all the wine this week. My fat intake is still too high. 28% Protein 21%(too low) and carbs 51%. I must just buy fish again.
Last edited on 17 October 2007 12:26 pm by Theresa
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mugwamp
Senior Member
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Posted: 18 October 2007 01:41 am |
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Hi Theresa,
You are doing great! You know what, so what if you had a couple of days that didn't go quite as planned. The important thing is that you were able to recognize this and are still on track. You are truly dedicated to your goal and not about to let a little wine knock you off the cart. You're AWESOME!
mugwamp
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Theresa
Senior Member
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Posted: 19 October 2007 09:22 am |
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Thanks for all the positive support Mugwamp! Not to worry the wine indulgence will never make me quit. It's a lapse that I will probably do every now and then, hopefully more then's than now's. Actually it's amazing! Now that I eat far healthier than I did in the past, my body actually tells me the next two days that I have polluted it with toxins. When I walked yesterday morning my ankles were sore and in the afternoon they were swollen. This only happens when I take revenge on a bottle of wine or two. That should keep me in line, I must just remember that it happens each time. It's funny how we only see/ remember these things in hindsight though.
Thursday was a good day though. I worked out with the weights for 15 minutes and had my usual walks, although what used to be 20+20=40 minutes is now about 17+17=34 minutes. Breakfast was oats and soy plyus some chopped nuts and dried blackberries in. 200 calories, snack was an apple 72 calories. Lunch was leftover beef schnitzel and sweet potato mash with rocket salad. 250 calories, snack an orange 45 calories and supper was lentils, 2 tablespoons soya mince (TVP) and some brown rice. 400 calories and I had a yogurt smoothie with a half teaspoon flaxseed and vanilla essence and sweetner for flavour. 200 calories = 1170 calories approximately for the day.
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Theresa
Senior Member
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Posted: 19 October 2007 10:10 am |
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Today I did my walk to work and I had another small yogurt (75 calories) smoothie with half teaspoon flaxseed 47 calories(linseed as we know it as in SA) with vanilla essence and sweetner for breakfast , snack is 6 almonds with 2 cashews and some dried blackberries 144 calories. Lunch will be some pickled fish with sugar snaps,110 calories and an apple 72 calories, and an orange 45 calories, as snacks, my usual skim milk in coffees, 110 calories = 603 calories for the day so far. Fat is way too high in %, protein looking ok so far, I must get more veggies and maybe some fish for supper to up the carbs and bring down the fat percentage,(Geez, wonder what a nutritionist goes through) (or wish I had a miniature portable Nir to carry in my bag and then I would save money too)
I will walk home and not sure what will be for supper, my son comes home today so will see what he wants to eat. Iv'e got 600 calories to work with
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abnormalapathy
Senior Member
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Posted: 19 October 2007 03:48 pm |
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| My grandmother can't drink wine because the tannins irritate her arthritis. I wonder if your joints are experiencing the same effects.
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Theresa
Senior Member
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Posted: 19 October 2007 03:59 pm |
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| It is highly possible that it is the same sort of thing. The weird thing is that if I drink any alcahol my body feels it badly and this seems to be more since I moved to Uganda. I always thought it was the humidity here compared to Johannesburg's rather dry weather. But I think I just didn't notice the aches and pains so much before because I had much less weight to carry around as well. I also think the cleaner my system is (from all the healthy eating lately and lots of drinking water) the more I notice a change or some reaction when I do eat or drink something not so good. ALSO it could just be age!
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Theresa
Senior Member
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Posted: 22 October 2007 12:25 pm |
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My weekend, my weekend! Saturday I was sooo good, for a while. I went for a nice brisk walk in the morning, had a lovely healthy banana and flaxseed smoothie 300 calories, and just a few nibbles on some greenpeppers for lunch because I knew that I would be having a braai(barbeque) with all the South African people in the evening before the match. Even supper was good, 1 sosatie(kebab) some veggies,salad and a baked potato dish. The whole meal was about 300 calories. Desert was ice cream and hot chocolate sauce 400 calories. But during and after the rugby a couple of whiskeys and gins and 2 Savvanah dry's later later put my calorie intake waaaayyyy out the window. Well we had to celebrate it was winning the world cup after all.
Sunday was a cheat day and I didn't bother calculating calories. I had 2 scrambled eggs on wholewheat toast and little pork chippolattas for breakfast. A drinking yogurt for lunch. Pasta with a bit of cheese and tomato sauce for supper and a small chocolate and a small tub of ice cream. I also had a good dose of hangover, don't know how many calories that is. I must say the body definately feels it up to 2 days afterwards. I felt it during my workout and walk this morning. Groan.
Today for breakfast I had half a low fat yogurt and a medium banana with flaxseed for breakfast 200 calories. My first snack is an apple 72 calories and later one will be an orange 62 calories. I brought an avocado pear for lunch 363 calories. My usual water and coffees. 140 calories. Supper will be haddock 190 calories, cauliflower 43 calories, sugar snaps 35 calories, sweet potato with rocket 120 calories.=1225
Protein is 23% fat 31%(avo is the culprit) and carbs 46%. Fat is too high but also not really bad fat. Worked with the weights 15 minutes and walk to and back from work
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Theresa
Senior Member
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Posted: 23 October 2007 12:55 pm |
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| For breakfast I had a banana smoothie with flaxseed,soy powder, yogurt for protein.274 calories, snack almonds 30 calories, a guava 38 calories, hot chilli pilchards for lunch 255 calories, with a rocket and green pepper salad 37 calories, a half orange for afternoon snack 31 calories, and supper will be curry lentils 160 cal, with rice 205 cal, and baby marow 35 cal, and my lazy rice pudding for dessert with sweetner, cinnamon and skim milk 295 calories = 1360 calories for the day. protein 21% 74gr fat 18% 27.2 gr carbs 61% 210.6 gr. I walked my usual walk to work and will back again.
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Theresa
Senior Member
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Posted: 24 October 2007 11:20 am |
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Today I worked with the weights for about 15 minutes and walked to work. Will also again walk home. My breakfast was banana smoothie, milk (110) with flaxseed (26) , soya (24)l and cocaoto make it chocolatey. Snack is a greenpepper (33)l, lunch a tin of chilli pilchards again (195) calories, my snack will be a guava (37) . I will be having spagetti (420) and tomato sauce(30) with a hard boiled egg (78) and 1/4 cup soya mince(95) for supper. Veggie will be baby marrow (17) my usual milk and coffees (110) =1280 calories for the day. 25%protein, 21%fat and 55% carbs.
I am so inconvenienced these last few days because my cell phone was stolen out of my backpack while still on my back at the market Saturday morning and I didn't notice. At least it was old and I was due to get a new one. Still, how rude, I hope whover stole it gets itchy genitals and their fingers turn into fish hooks.
For some reason the locals think if you are a Mazungu(it's what they call white people here) you are rich and can afford to be stolen from. This I blame on all the darn rich Americans that come here. I keep getting called Americano (probably because I am fat and they associate that with rich Americans) when I go to the market. I must wear a big sign in future stating that I am an African just like them just with a white skin. The Ugandans are a tiny nation (most of them) and the womaen have the lovliest tiny figures. This is mainly because they live on Tilapia caught from Lake Victoria, Nile Perch from the Nile and all the veggies and fruit that they grow here. It is their staple food and high in protein and low calorie because of the veggies. No refined foods for them. Fat Ugandans are the rich ones who eat Westernised foods.
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Nir
Senior Administrator
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Posted: 24 October 2007 01:38 pm |
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Theresa wrote: I am so inconvenienced these last few days because my cell phone was stolen out of my backpack while still on my back at the market Saturday morning and I didn't notice.
Happened to me a few years ago at an arcade  . I was surrounded by kids - some doing their best to distract me whilst their friends managed to remove the phone. I no longer carry a phone on an outer compartment of a back-pack. I had lots of money in that compartment but they did not spot that, so it could have been worse.
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Theresa
Senior Member
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Posted: 25 October 2007 08:33 am |
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| I was so lucky that my wallet was in another compartment in the backpack and had all my cards and money, so it could also have been much worse. I will definately not be trusting of the locals any more that's for sure.
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Theresa
Senior Member
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Posted: 25 October 2007 10:19 am |
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| Today I walked as usual. I didn't have much time so I just had a slice of pineapple for breakfast and will have a slice for my morning and afternoon snack as well (110). Lunch is a cheddar cheese (121) and tomato (22) sandwich on brown bread (110)with a dab of margarine(30). And I will have lentils (160), sweet potato mash(144) and broccoli for supper(55). I have been given a packet of winegums (75) that I can never resist so I will eat 5 a day until they are finished. With my low fat milk for coffee today (110) = 937 calories for the day. I will try eat something a bit higher in protein this evening to increase my calories and protein. Im realy not hungry today, maybe because I didn't have a decent breakfast. 18% protein 17% fat 65% carbs.
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Theresa
Senior Member
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Posted: 26 October 2007 01:08 pm |
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| Today I worked out with my weights and then walked again. Brakfast was oats withmy soya powder for extra protein. Snacks were pineapple, Lunch was leftover lentils with Basmati rice, with my milk and my coffees for the day = 603 calories Protein 18% fat 15% carbs 67% so far for the day. I really don't have a clue what to have for supper. My appetite is also down these last two days so it's a struggle to focus on food. Weekend weekend. I will just have to try hard this weekend to eat proper healthy foods. I definately want to make those pumpkin muffins this weekend. I must also weigh or measure myself this weekend, it's something I have been avoiding doing. My clothes are definately looser and I could fit into my jeans that I haven't been able to wear comfortably since December. They feel comfortable now again.
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mugwamp
Senior Member
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Posted: 27 October 2007 09:11 pm |
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Hi Theresa,
Isn't a great feeling when your clothes start to get loose fitting! You are doing AWESOME!
Sorry to hear about your cell phone. It is always horrible when something like that happens as we tend to store a lot of information on phones and such. Here's hoping the culprit turns green with purple spots.
Keep up the good work. It is really paying off and that must be such a good feeling. Keep smiling.
mugwamp
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Theresa
Senior Member
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Posted: 29 October 2007 07:49 am |
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Thanks for all the continuous encouragement Mugwamp. I seem to be averaging a pound a week which is a good constant since I started and at least I know it's mainly fat then. I am at 197lbs now and would have loved to rather lose 2lbs a week but at least it's a loss. I must just try not be impatient. It's amazing how one automatically feels sexier when a pair of jeans feel a little looser. I even had to pull the belt a notch tighter. I must tell you to make the pumpkin muffin recipe that AbnormalApathy gave me, it's in her diary. I used wholemeal flour and a cup of fresh pumpkin instead of tinned as well as only a quarter cup of low fat milk as I couldn't get buttermilk and they turned out delicious and moist. My son a 16 year old teenager insisted on some in his lunchbox for school today as well, and he is very full of nonsense as most teenagers are with food. You must definately try some.
Friday I had a sald and ham roll and some rice crisps. My calories for the day were about 1100.
This weekend I had my weekly cheat day on Saturday, and wasn't too wicked! Saturday morning I had an omelette made with 1 full egg and one egg white, chopped onion, tomato, greenpepper, ham and powdered mozarella cheese, with a toasted hot dog roll.410 calories Lunch was a grilled cheddar cheese and tomato roll. 400 calories. Supper was a green salad with pasta and a tomato and herb sauce. 350 calories Dessert was a butterscotch pudding. 270 calories. I also had some wine gums and three blocks of chocolate during the day.200 calories = 1600
Sunday I had a orange muffin for breakfast with a cuppachino 350 calories. Lunch was grilled chicken, roast potato and a green salad with cheese 500 calories. Supper 3 pumpkin muffins 390 calories and an instant chocolate dessert. 270 calories. Rice crisps to snack on 100 calories. = 1600 calories.
I went for an hour long walk on Sunday so overall a well balanced weekend. I must just try cool it on the sweeties.
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Theresa
Senior Member
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Posted: 29 October 2007 09:16 am |
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Today I excercised with the weights and walked to work. 33 minutes and will walk back again 17 minutes. Breakfast was a tiny bit of oats with soya powder 90 calories, snack is pineapple slices (67) calories, Lunchwill be 1 pumpkin muffin (130) 1 boiled egg (77) and a gherkin (7). Afternoon snack is pineapple (67). Low fat Milk for my coffees (130)=559 Protein 26.7, fat 15.4 carbs 89.9.
For supper I will have cauliflower with Soya mince and some Parmesan cheese sprinkled over (190) Rice crisps (70) = calories 801.4 I have 400 calories to eat but it has to be mainly protein and carbs. A smoothie! Banana with soya powder and flaxseed.(284) = 1104 calories protein 19% fat 22% carbs 59%.
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Theresa
Senior Member
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Posted: 30 October 2007 08:48 am |
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Today my usual walk to work and will back again. I had a skim milk banana smoothie with flaxseed and soya.(170) 2 snacks for today, pineapple (107). My milk for my coffee's Low fat(120). Lunch is a tin of Pilchards in chilli sauce and a gherkin(205) =590 calories before supper. 28%(43.6g)protein, 21% (14.3g)fat and 51%(78.5g) carbs.
I have worked out that my protein should be (30%)97g, fat (20%)28.8g, and carbs(50%)187.5g per day at 1300 calories.
I will have haddock with a tbsp of parmesan cheese(175) and a vegetable stir fry rice for supper.(445)=1210 calories (protein=25% 76.5g) (fat=18% 24.6) (carbs=57% 176.4g)
I wonder how many grams of fibre I am supposed to eat daily?
I will add a tbsp of ground flax in with the veg rice stir fry and that will increase my fibre from 16.3 to 19.5. I have also just bought some fresh peas that I will add as well and it will bring my fibre up to 21.5g =1292.4calories (protein=25% 80.5g) (fat=19% 28.3) (carbs=58% 186g)
I bought peas and chickpeas today to help increase my fibre intake.
Last edited on 30 October 2007 01:24 pm by Theresa
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Nir
Senior Administrator
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Posted: 30 October 2007 08:55 am |
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See if you can get 25g in. If you can, aim for 40g... I don't set an upper limit.
also see How Fiber Helps You Lose Weight
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Theresa
Senior Member
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Posted: 30 October 2007 09:55 am |
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| Once again, thanks so much for your info and help Nir. I will definately have to up my fibre intake. It is only 16.5 for the day.
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Theresa
Senior Member
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Posted: 31 October 2007 11:10 am |
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Today was our monthly SAWA (Southern African Womens Association meeting) so I knew that it would be tarts, snacks and cakes etc. so I just had a small handfull of peas for breakfast.(10cal) For Lunch it was a slice of savoury tart,(200) 2 little round savoury snacks,(150) a piece of milk tart (200)and 4 tiny savoury kebabs.(200). And my milk for coffee's 110= 860 calories approximately. I am sure the fat content was way too high.
I will eat a guava & pineapple (65) for a snack and then just a mixed salad with chick peas and smoked sausage for supper (500) cal. = 1360 calories for the day. The day's protein, fat and carbs will be totally out the window for what they should be because of all the fatty snacks. At least I managed to keep the calories under control for the day.
I excercised with my weights and walked as usual for the day and will just do better on the healthy eating tomorrow.
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Theresa
Senior Member
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Posted: 1 November 2007 07:21 am |
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Yesterday ended up way over my calories should have been because although I did eat just a healthy green salad and two little sausages for supper, I ended up eating a fat dessert of tinned guava halves with low fat Ideal Milk(evaporated milk) and some instant pudding which I estimate to be around 500 or so calories?
Today I am starving for some reason and wanting to eat everything I can so I will have to be extra careful. Funny how this comes at a time when I can actually see that I am loosing weight in my clothing.
For breakfast I had a bowl of quick cooking oats with flaxseed and soya powder. (202) I made a green salad (34) for lunch with added chick peas(garbanzo beans)(120) and 3 tsp(30) of powdered parmesan cheese and a tbsp of low fat dressing(20). I wil have a guava(38) as a snack and then my low fat milk for coffees is (120) = 574 calories before supper time. Protein 20%(28.7g) fat 25% (15.8) carbs 54% (76.5). Fibre 19.2g
I will make spagetti(420) and soya mince(40 half a serving) for supper with a green salad (52). And of course I always drown it in tomato sauce.(60) =1185 calories Protein 19%(54.4) fat 17% (21.2) carbs 64% (182.4). and fibre for the day 27.3 Protein should be much higher and the tomato sauce has way too much salt. I might snack on some rice crisps(100). That would keep me just under 1300 calories for the day.
What should my sodium/salt intake be a day on my calories?
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mugwamp
Senior Member
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Posted: 1 November 2007 09:33 pm |
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Hi Theresa
Just a quick note to say you are doing awesome. Looks like you have had a good week and I'm sure that you are seeing some really good results. Keep up the good work and before you know it you will have to buy a new pair of jeans.
Keep smiling!
mugwamp
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Nir
Senior Administrator
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Posted: 1 November 2007 10:44 pm |
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Theresa wrote: What should my sodium/salt intake be a day on my calories?
It should be no more than 2g sodium (equivalent to 5g salt) per day. Less is better. Don't forget http://www.caloriesperhour.com/tutorial_salt.php
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Theresa
Senior Member
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Posted: 2 November 2007 07:44 am |
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Thanks for the encouragement Mugwamp, I soooooo would love to get to the stage of needing new jeans because my others are too big. Actually I will probably be so happy that the old ones are too big that I would make a point of wearing them and happily letting them fall down!
Thanks Nir! I was horrified at how much sodium tomato sauce has in it!
After I walked home yesterday afternoon I heard a little voice calling me from one of my kitchen cupboards. When I opened it lo and behold was this lonely little Mars bar all by itself and of course I couldn't let it lie there all on it's own! 203 calories to be exact later I happily made my healthy salad and half of my spagetti with soya and tomato sauce(kept the same amount of TVP) to make up for the calories I got from the chocolate. I left the rice crisps as well. So at least I managed to keep the calories under control(under 1300) so I didn't really feel bad. Im sure my fat intake went up quite a bit though. I just can never say no to a chocolate and I was actually craving a chocolate all week.
This morning was my 15 minutes with the weights and my walk. Breakfast was Quick cooking oats with soya powder and some chopped almonds and cinnamon.(214)
Lunch I made an egg (78) salad with raw peas carrots and lettuce (53)with a tbls of salad dressing.(52) My two snacks will be guava's.(75)
We have these two guava trees outside and the guavas are ready for chomping and the gardener keeps filling the office fridge with them. I wonder if I cant make a low calorie pie with them? Anybody got any recipes?
Cories for the day so far (including low fat milk in coffees) = 602 Protein 29.7g 19% Fat 22.3g 32% and carbs 74.8g 48% Fibre intake so far is 14.9
Fat % needs to come down but I was wanting to make a chicken burger for supper. I will have to put lots of salad on it and see if I can get wholewheat rolls. Not easy to find here, actually come to think of it I have never seen them here. I will have to look around at other alternatives.
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Theresa
Senior Member
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Posted: 2 November 2007 11:55 am |
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I have been given two vegetable samoosas(200) and have decided to make a chicken & cheese burger with salad for supper. (400) calories. I can snack for a 100 calories or so as well. My fat intake is high about 40 and % in 30's Protein about 55 19% and carbs 93 about 51%. Fat too high and protein too low. Calories for the day approximately 1300.
I will have to try up my protein on the weekend. Will get lots of chicken and fish.
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Theresa
Senior Member
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Posted: 6 November 2007 06:29 am |
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I'm back!!! I know you all missed me so don't pretend you didn't!
Friday night I stuck to my days calories that I said I would. On Saturday I had 2 slices of French toast made with white bread 1 whole egg and 1 egg white. And two 40g frankfurters. Luch was 4 provitas with soft white goat cheese. Supper was hake i covered in batter baked in the oven, with a green salad, small amount of potato salad and a beetroot salad. I had a chocolate pudding after supper and somewhere during the day a snickers bar. Calories were about 1800 for the day.
Sunday was two slices of wholewheat bread for breakfast. I had some Provitas with goat cheese for lunch and a chicken curry and rice for supper with a salad. I also snacked on rice crisps a bit. Calories were approximately 1600.
Monday (Worked out with the weights 20 minutes)I had 2 Provitas with goat cheese and some fresh raw peas in the morning. Lunch was a slice of seed bread with a variety of salads(small portions) for lunch and supper was 2 peices of fried chicken in batter with coleslaw. And my usual coffees. Calories about 1400, although the fat, protein and carb % is not what it should be.
Tuesday (Walked to work and will back again 34 minutes)This morning I had quick cooking oats with a bit of soya powder and cinnamon. (216) Snack 2 provitas and soft goat cheese.(138) Lunch a green salad. (32)A guava for an afternoon snack(38) My milk for coffees (110) Protein30.9(22%)fat16.8(27%) carbs69.7(50%) and fibre 13.0. I will have to have lots of fibre and protein in my supper tonight.Calories so far for the day = 532.2
I have decided to have sweet potato and pumkin(I like to mash them together with cottage cheese instead of butter)(257) and a chicken kebab and yellow pepper for supper(154). I have been really missing peanuts so I will snack on 28g(170) with my rice crisps(100) as a late snack.= approx 1300 calories for the day. Protein 76.6(25%) fat 35.5(26%) a bit high due to peanuts, carbs 150 (49%) Fibre 26.7 good. Not too bad but would have been better if my fat was lower and other two a little higher. BUT I HAVE TO HAVE THOSE PEANUTS!
Last edited on 6 November 2007 10:55 am by Theresa
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Ohm
Senior Member
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Posted: 6 November 2007 11:16 am |
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Welcome back. Where've you been? What've you been up to? Nooky? (Er, that last referring to our exchange in the thread about chocolate, not trying to be offensive)
Becci
Last edited on 6 November 2007 11:25 am by Ohm
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Theresa
Senior Member
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Posted: 6 November 2007 12:31 pm |
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I should be so lucky! I usually write in my diary on a Monday but I was off work organising myself a Ugandan drivers license because my SA one has just expired and if I didn't have a Ugandan one to convert back to an SA one when I go back I would have to redo my license which is something you do not want to do anymore in SA. (It can take months and months now) It would be much easier to go illegal and buy one.
It takes me 8 days to get my license here in Uganda, the same company that prints it in SA does it here. Under normal circumstances in SA it takes no earlier than six weeks. Bear in mind in SA we are now classed as a first world country compared to Uganda's third world country. AAhh Africa. I needed a doctor to sign off that I was in a healthy state and my eyes are good for driving to get my license yesterday and a young lady (local) who automatically stepped in to help me took my forms with 10 000 schillings about ($5.50) and got my forms stamped and signed by a medical practitioner that I was able to see and in good health wihin three minutes. I must mentioned I didn't get to meet the good Doctor for my checkup. But this is how it works here in Africa and the rest of the world never really get's to see this. Thats why most African's think white people(especially generous American's) are naive. They think all their donations get to the people who need it? If they are lucky it is 20% that gets to the needy.
Sorry didn't mean to get political! This is my lovely continent.
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abnormalapathy
Senior Member
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Posted: 6 November 2007 12:37 pm |
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| I'm taking a course on Africa this semester and I totally agree that most "white people" are naive when it comes to the continent. I've learned SO MUCH and we're only halfway done. No, the way to help is, was, and always will be to put the money/food/clean water/clothing/medication directly in the hands of those who need it.
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Theresa
Senior Member
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Posted: 7 November 2007 06:32 am |
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Absolutely agree Abby. That is how it should be done and then I feel that the donors also won't be taken advantage of and treated as if they don't know anything. Ok enough of politics for me, my pms is over. Funny how politics always comes up then?
Last night I included peas with supper so my fibre would have gone up and everything else except fat which is definately a good thing, and not a lot of calories.
Today I walked to work as usual. Breakfast was chili pilchards on a slice of whitebread toast. (180) I have brought the rest of the tin to work so will have it for lunch as well on Provitas. (400) Snacks are a gherkin (14)and a guava.(38) With my milk for my coffees(110) = 747 calories Protein-61.8,33% Fat 27.8,34% Carbs-61.5,33% Fibre 11.5. I must try avoid any more fat today but increase my carbs and can have some protein in veggies. Lentils maybe?
I have decided to make a hot lentil/veggie and wild rice salad for supper(472) This takes my calories to 1220 for the day Protein 83.9, 27% fat 28.6, 21% carbs 157.1, 51% and fibre for the day is 31.1(mainly due to the lentils)
Last edited on 7 November 2007 10:19 am by Theresa
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Theresa
Senior Member
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Posted: 8 November 2007 06:25 am |
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I also worked out with weights yesterday for 20 minutes(forgot) and last night I had some Jelly/Jell-o(thanks to Peter) 100 calories, as well but it only increased Protein and carbs and didn't make my calories too high for the day.
I walked as usual this morning and will back again. I had oats with soya flour and cinnamon for breakfast(276) and I brought my leftover lentil,veg & rice salad from last nights supper for lunch and mid morning snack(300) and milk for coffees (110). = 684 Protein 34.6, 20%, fat 9, 12% carbs 115.5 68% and fibre 12.6 so far for the day.
I will have to think about whats for supper. Fish maybe.
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Theresa
Senior Member
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Posted: 9 November 2007 05:54 am |
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Yesterday changed what I was eating because I ended up going out for the rest of the day. I ate only half of my lunch and also had a pear. For supper I had spinach, spagetti, tomato sauce and parmesan cheese. I had a cup of chocochino with whole milk as a snack. My calories for the day =1150. I also didn't end up walking home. My protein was about 16% fat 15% and carbs 69% My fibre was 22.8.
I worke out with the 5 kg weights for 20 minutes this morning and walked to work 15 min. Today's breakfast was a tspn of flaxseed(30) as I didn't have time to eat. Mid morning snack is my leftovers of yesterday's lunch that I am now hungrily chomping. Lentil and veg rice salad(281). Aaah at least tummy is satisfied now! Was starving. I will eat aguava as a snack for the afternoon (38) and my milk for my coffees (110) = 459 calories so far. Protein 23.6 20% fat 6.6 13% carbs 77 67% and fibre 9.5. I don't know what's for lunch or supper as I didn't pack lunch and I have a wine and cheese at my son's school for his music and drama class. Mmmmm! will have to watch out.
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Theresa
Senior Member
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Posted: 9 November 2007 12:42 pm |
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Ok I have gone and blown my healthy ways for the day. I went to Spur for lunch. Yes Spur! One has just opened in Uganda, the one and only in Uganda. I had half of half a portion of Nachos(Idon't know how people can eat that as a starter and then still eat a meal afterwards)(450), and a glass of dry white wine(260).= 1212 calories for the day. I will have to be good tonight and just eat a salad for supper then I will save my calories and just be bad on the percentages. Protein 36.8, 14% Fat 34.2, 29% carbs 155.7, 58% and fibre 12 (not good at all today)
I will have to try make an effort at being good this weekend and also go for a nice long walk or two.
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Theresa
Senior Member
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Posted: 12 November 2007 08:29 am |
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The start to the weekend was a lovely one, my son's music and drama class had a wine and cheese evening and he did a drama and music performance. His drama was outstanding, he is brilliant on stage. The next Leonardo Di Caprio? He sang "What I've done" from Linkin Park and we were so impressed with how he managed to control his voice. (His music teacher and myself) He is 16 and his voice is currently breaking at the moment as well so it was really impressive. My son is definately his star sign Pisces, the two different people in one. He is a math, science and IT boffin and then he does so well at music and drama as well.  That is the good part of the weekend.
On Saturday I had a friend visit and he used my scale, told me it was totally wrong, got me to buy a new one and find out that I am 14lbs heavier than what I thought I was. I was totally traumatised and just felt like throwing in the towel. The nice thing to prevent that from happening was that I measured my waist and was down another 1.5cm. My waist is now 88.5cm, down from 93 cm's. I don't even know now what my weight was when I started trying to lose weight. I suspect it was +- 220lbs though because I seem to lose 1 cm on my wasit when my weight goes down 2lbs. Well, here we go again! I aim to now try lose 2lbs per week instead of the 1lbs that I have been doing.
I worked out with the weights for 20 minutes(have increased reps a bit). I have increased my walking distance by another 5 minutes(longer route) and started running this morning instead of walking. (Although I can't run all the way, it's run, walk, run, walk) I will walk home again. Breakfast this morning was a banana (53)smoothie with a scoop of vanilla whey powder(199). (A SA shopwith a fitness section brought some in eventually), and a tbsp of flaxseed(53), milk(55). My snack is 2 Provitas(50) with cottage cheese(20). Lunch is 2 pumpkin muffins (200) and afternoon snack 2 guavas(76) My milk for coffees (110) =820, Protein 58.8, 28% fat 12.7 14% carbs 122, 58% and fibre 16.5 so far for the day.
I will make meatballs(185), rice(360), and peas(60) for supper and have some jelly/jell-o for dessert (130) = 1558.3 Protein 94, 24% fat 25.9, 15% carbs 241.3, 60% and fibre is 26.5.
I have decided to increase my calories to approximately 1600 daily as my RMR is 2300, and if I can burn at least 300 calories or more daily via excercise I should be able to lose 2lbs per week, and I will just adjust my excercise as I lose weight and get fitter.
Last edited on 12 November 2007 11:27 am by Theresa
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abnormalapathy
Senior Member
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Posted: 12 November 2007 10:40 am |
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Hi T,
Keep up the run/walk/run/walk...eventually you'll find that the run portion is a lot longer than the walk. ;)
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Theresa
Senior Member
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Posted: 12 November 2007 10:48 am |
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| Thanks Abby will do. My thighs are already a bit stiff from this morning and it wasn't even that long. But I will just keep pushing because I am more determined now to lose the weight that I didn't even know I had.
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Theresa
Senior Member
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Posted: 13 November 2007 05:41 am |
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This morning the thighs, shins and stomach? can definately feel yesterdays run/walk. (owww ouch) But I didn't let that deter me and ran again to work, and this time for longer periods than yesterday. The thighs definately feel that they have had a good workout. It's all this weight that they have to carry around. I am very lucky that I can leave clothes at work and have a quick shower here every morning so I have absolutely no excuses for not running or walking to work.
For breakfast I had a banana smoothie with 25g whey powder (220), snack will be provitas with cottage cheese(120) and lunch a carrot and cucumber salad (21). Afternoon snack will be a guava(38). My usual milk in coffees (110) = 509 Protein 38.4, 29% Fat 8.1, 14% carbs 75.2, 57% and fibre 9.1. So far so good. I will have to decide on whats for supper. Fish?
Oo eina ouch! I am now so stiff from running even my back and the muscles inbetween the thighs. Sounds like some run! I am starving today so I bought a carrot muffin (480) and decided I will make Haddock(143) spinach(7) mashed sweetpotatoes(150) for supper. I will have a whey powder25g milkshake as a snack.(220)(I'm like a kid with a new toy with this stuff, it's so yummy) I will nibble on a teaspoon of flaxseed if I feel like nibbling something while im watching tv.(27) = 1535 calories Protein 102.7, 26% fat 42.9, 25% carbs 190.8 49% Fibre 17.1(should be higher)
Last edited on 13 November 2007 08:35 am by Theresa
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Theresa
Senior Member
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Posted: 14 November 2007 08:46 am |
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Ok last night's calories were a bit more than I planned. I had a mint chocolate as well(126) so my calories were between 1600 and 1700. My walk home helped warm up my sore stiff muscles a bit so they were feeling a little better for an hour or two after. I had a nice long hot bath and drank two dispirins because I knew that I would not be able to sleep with all the soreness all over.
I woke up still nice and sore all over and functioned in slow motion this morning. I did however work out with my weights for about half an hour. I then ran again because it seems only motion helps relieve the stiffness in my muscles. I must look as if I am running with a carrot stuck up my rear because of the stiffness. One of the local gentlemen was watching me run past and said "well done Madam", that tells me I must have definately looked uncomfortable. They say the third day is usually the worst, so hopefully tommorrow it will be much better. Oo, ouch ow!
For breakfast I had a whey powder milkshake(302), A snack slice of bread with pilchards on(236), lunch is a breadroll with pilchards and gerkin(300) and a 110g chickpea salad(120).
Supper will be a lamb kebab(158) with chickpeas(120) and beetroot (20)salads. If I feel like something sweet it will be jell-o and evaporated milk(216) = 1602 Protein 136.5, 34% fat 40.7, 23% carbs 170.3, 43% and fibre 23.4. Fat could be less.
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mugwamp
Senior Member
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Posted: 14 November 2007 10:25 pm |
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Hi Theresa,
You are doing awesome! Congrats on your running and increasing your distance! You will really notice a difference now. I wouldn't say that you looked uncomfortable but rather that the gentleman has noticed your hard work and is complimenting you on it. And very good of him to do so. Rather uplifting. Remember that weight lost is weight gone, another block of butter out the door is the way I sometimes look at it.
CONGRATULATIONS!! YOU ARE DOING GREAT!!
must go for now but will check back in a couple of days.
mugwamp
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Theresa
Senior Member
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Posted: 15 November 2007 06:43 am |
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Last night I replaced the evaporated milk and had sweetcorn with supper instead.
Ran/walked again to work. Running is definately getting better and longer period run before I walk again. My legs are still a bit stiff especially the inner thigh muscles, but I am now no longer in heavy pain. The worst has passed.
This morning I had a banana,whey smoothie for breakfast(260). Snack is 4 provitas with cottage cheese(120). Lunch is 140g tinned peas(60) and beetroot salad(44)and light dressing(10). I am going to try get a pear to eat for an afternoon snack.(103)My usual low fat milk for my coffees.(110)
Supper I have decided is spaghetti & tomato sauce()240) with TVP(80) and some parmesan cheese sprinkled over(80). I will have tinned guavas, jelly and skim evaporated milk as a late snack/dessert.(328)=1440 calories for the day Protein 85, 24% fat 18.5,12% carbs 221.7, 64% and fibre 29.
Last edited on 15 November 2007 09:41 am by Theresa
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abnormalapathy
Senior Member
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Posted: 15 November 2007 01:15 pm |
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Theresa wrote: Ran/walked again to work. Running is definately getting better and longer period run before I walk again. My legs are still a bit stiff especially the inner thigh muscles, but I am now no longer in heavy pain. The worst has passed.
Hi Theresa,
Are you making sure to stretch before and after? That will make a big difference in the soreness.
Keep it up!!!
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Theresa
Senior Member
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Posted: 16 November 2007 06:01 am |
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Hi Abby
I think that could have been the reason I was so sore the first 3 days, I didn't warm up but did this morning. I must remind myself to do thais especially after running. Thanks for the support, it's greatly appreciated.
This morning I ran a little further still before walking and most of the stiffness is now gone just a little with the inner thighs still. It was also puring with rain, not when I started though but during. It did keep me cooler and I won't say it was unpleasant, it was quite nice. It is never cold here though, Ugandan "Winter's"(if you can call it that, it is actually called the rainy season by locals) are wet and warm.
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Theresa
Senior Member
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Posted: 16 November 2007 07:12 am |
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I worked with my weights for 20 minutes and did my walk/run this morning as usual. Breakfast was a slice of white bread toast with peanut butter(175). I also ate a teaspoon of flax seed(26). Snack will be tinned guavas in syrup(4 halves)(114) and lunch is Tuna mixed with a spoon of cottage cheese(this instead of mayo) on provita's(197). My usual milk for coffee's (110) = 620 Protein 41.3, 26% fat 17, 24% carbs 79.2, 50% and fibre 12.4 so far for the day. I must decide on what to eat for afternoon snack and make for supper tonight still. Fish burger?
I have to try extra hard this weekend to be good with eating because I am really wanting to lose 2lbs by Thursday next week. I made a healthy ice cream for the weekend last night so that I don't succumb to temptation from other sweeties. Actually more like a fruit sorbet, I used one pear, 1 and a half medium bananas, 240 ml low fat milk and 40g vanilla whey and 10g soya powder, whizzed it all up and put it in the freezer. If I use it as 8 small servings it will be 68 calories per serving, and it sweet and healthy. I also want to make Abby's pumpkin muffins, which even if I make 24 barely last 3 days because they're so yum. I must make them and immediately ration them for the day and freeze the rest and limit myself to two a day. Of course my son is mad about them too and his I don't have to ration because he is so slim. But knowing him he will chomp all of his and then want mine.
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hoofprints
Senior Member
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Posted: 16 November 2007 03:54 pm |
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Congratulations on the running! Think of the being sore as a 24 hour reminder of all the good this is doing your body  Abby is bang on about the stretching and warm up too. I really like the feeling of knowing I worked hard enough to be a little "sore" Guess that's why strength training is my favorite.
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Theresa
Senior Member
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Posted: 19 November 2007 07:02 am |
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Thanks Hoofprints, that is a nice way to look at it. I am glad to say all the stiffness has gone now though and I did stretch this morning before running. I also worked out with my weights for 20 minutes which is extra warm up.
I was very proud of myself for counting calories and staying under 1600 daily calories the whole weekend. Even on my cheat day Sunday I kept under 1600 calories even though I ate a chocolate caramel mint dessert. Was about 600 calories. Lunch I made sure I only ate chicken breast, spinach and pumpkin to reserve the calories for dessert, Breakfast was water melon and two cookies and supper a wholewheat chapati that was 150 calories. On Saturday instead of any sweets I had my healthy home made sorbet/ice cream at 68 calories per serving.
This morning I had a small bowl of pronutro and a teaspoon of flaxseed for breakfast(141). Snack is a green melon (90) and lunch a grilled chicken breast(140), 4 provitas and lowfat cottage cheese(120). Snack will be a guava (38).
Supper is smoked haddock (190) and mashed cauliflower with butter(94) with peas(20) and jelly/jell-o(95) for dessert with low fat evaporated milk(125). = 1161 calories Protein 113.1, 38% fat 19.5, 15% carbs 138.9, 47% and fibre 18.7
I can maybe nibble on some rice crisps to bring up calories(70).
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abnormalapathy
Senior Member
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Posted: 19 November 2007 05:17 pm |
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| Ya know, the sugar free jello doesn't taste so bad and is only 10 cal per serving. I don't eat it that often, but when I do that's how I do it. And I'm sure you've noticed that I refuse to |
