Last full daily diet diary!

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2216 20% 46% 31% 3% 32g
1.72g/Kg 4.04g/Kg
Total exercise calories this week: 1799

This will be the last full daily diet diary blog post. As I have achieved the better part of my fat loss goals from January, the daily diet diary is changing. While it has been very useful measuring and recording everything for the past three months, it has also been a lot of work. So while the blog will continue, I will no longer be including a daily diet diary. My life has also gotten much busier than it was in January, which makes it harder to produce quality blogs every day.

This being the case, my new goal is to post five days a week. My posts will still be related to what’s going on in my life and the impact that has on what I eat, but I will no longer be focusing quite so much on the numbers. I will continue working towards reducing my body fat below 25%, which might mean losing another kilo, or simply increasing my muscle mass. I will continue to post my weight and measurements on the first of every month. However, as I am heading into the competition season, my priority is to eat enough to support my training, rather than simply fat loss.

I will say that I have learned a lot about my eating habits by doing this. I was genuinely surprised at how easily and frequently I was eating more than 2300 kcal per day. Not to mention how much sugar I was getting and the number of days I didn’t quite manage to get my five portions of fruit and vegetables. Looking back at my diary in early January, I can see that I’m now eating less cheese, processed ham slices, and other fatty foods. I’ve also found I seem to do better, and lose more body fat, on a higher carbohydrate, lower fat diet.

The trick now will be to see if I can maintain this diet when I am not recording everything!

The Score for 2 April:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2226 80.97g 276.82g 70.34g 72.75g 20.24g 34.12g 15.85g
15% 50% 29% 5%
Calories burned through exercise: 452

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 125g 163 15.75 0.00 0.00 0.00 11.25 3.13 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Homemade veggie tagine 350g 284 10.26 38.28 23.79 7.29 8.26 1.13 0.00
served with Genius brown sliced gluten free bread, 2 slices 70g 175 1.75 31.50 1.68 7.00 4.62 0.35 0.00
with Flora light spread 8g 22 0.00 0.22 0.00 0.00 2.40 0.51 0.00
14:45 Javelin Training
16:30 Activia natural yoghurt 150g 96 7.50 9.90 9.90 0.00 2.90 2.00 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
Sliced plums, two medium, 110g 47 0.67 9.86 9.86 1.08 0.11 0.00 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0
19:30 Pizza Express La Reine pizza on a gluten free base 1 pizza 760 26.97 103.30 8.70 3.90 25.60 10.30 0.00
Glass of red wine 150mL 127 0.15 3.90 0.90 0.00 0.00 0.00 15.85

Goal achieved!

  1 Jan. 1 Feb. 1 Mar. 1 Apr.
Morning Weight: 65.5 kg 65.2 kg 63.5Kg 62.4Kg
Evening Weight: 66.5 kg 66.0 kg 64.6Kg 63.7 Kg
Morning Body Fat: 30.0% 28.0% 29.2% 26.6%
Evening Body Fat: 31.4% 30.4% 28.5% 26.1%
         
Measurements:        
Bust: 33.5” 34” 34” 33.5”
Waist: 27.5” 27.5” 27” 27”
Belly: 32” 33” 32.5” 31.5”
Hips: 40.5” 40.5” 40” 39.5”
Thigh: 24” 24” 23.5” 22.5”

As usual I weighed and measured myself on the first of April, first thing in the morning and again before bed. My Tanita body composition scale has confirmed what the BodPod found: I have lost over 2% body fat! When I had the BodPod assessment, it showed my muscle mass had gone up, which is why I’ve only lost a kilo but dropped over 2% body fat. Remember, muscle weighs more than fat. I have also lost half an inch each from my bust, belly and hip measurements, and a whole inch from around my upper thigh.

On the first of January 2017 I said my goal was to lose 3 Kg and get my body fat below 25% by April first. Looking at the numbers, I have reached my goal of losing 3Kg, but have not got my body fat below 25%. In hindsight, I realise that was probably an overly ambitious target. If my starting morning weight was 65.5 Kg and 30.0% of that is fat, then that’s 19.65 Kg of fat. On April first, it was 62.4 Kg and 26.6% fat, or 16.60 Kg of fat. So I’ve actually lost exactly 3.05 Kg of fat. If I’d wanted to get down below 25%, I’d have to have lost at least another kilo.  Entirely doable, but requiring more significant changes to my diet.

What’s more, the BodPod and Tanita tell me the weight I’ve lost actually is fat, not muscle or water. In fact, I’ve managed to do one of the hardest things in athletic weight loss – lose body fat while increasing muscle mass. That being the case, I am well happy with the progress I’ve made and consider this a goal achieved!

The Score for 1 April:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2340 106.08g 268.22g 143.19g 82.23g 24.30g 28.61g 14.00g
18% 46%   33%   4%
     
Calories burned through exercise: 0      

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Pan scramble made with eggs, 3 large 168g 220 21.17 0.00 0.00 0.00 15.12 4.20 0.00
with chopped red onion, 27g 11 0.32 2.13 1.51 0.38 0.05 0.00 0.00
chopped green pepper, 52g 10 0.42 1.35 1.25 0.83 0.16 0.05 0.00
chopped chestnut mushrooms, 64g 5 0.64 0.19 0.19 0.45 0.13 0.06 0.00
and grated Tesco extra mature cheddar 12g 49 3.05 0.01 0.01 0.00 4.19 2.60 0.00
served with Genius brown sliced gluten free bread, 2 slices toasted 69g 175 1.75 31.50 1.68 7.00 4.62 0.35 0.00
with butter 5g 37 0.03 0.06 0.03 0.00 4.11 2.61 0.00
and St Dalfour Raspberry fruit spread 23g 54 0.12 12.88 12.88 0.46 0.18 0.00 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:15 Tesco finest vine ripened tomato and lentil soup 300g 182 7.80 19.20 8.40 4.50 7.20 0.60 0.00
with added baked chicken breast, shredded 32g 43 10.21 0.00 0.00 0.00 0.61 0.19 0.00
Nairns gluten free wholegrain crackers 28g 128 2.97 16.49 0.50 2.13 4.70 1.85 0.00
Grapes 100g 66 0.40 15.40 15.40 0.70 0.10 0.00 0.00
Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
15:00 Fresh ginger tea with a splash of lemon juice and 1 tsp honey 250mL 25 0.00 6.25 6.25 0.00 0.00 0.00 0.00
16:15 Activia natural yoghurt 150g 96 7.50 9.90 9.90 0.00 2.90 2.00 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
Sliced plums, two medium, 112g 47 0.67 9.86 9.86 1.08 0.11 0.00 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0.00
Decaf black tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
with skimmed milk 100mL 35 3.40 5.00 5.00 0.00 0.10 0.00 0.00
and sugar 7g 28 0.00 7.00 7.00 0.00 0.00 0.00 0.00
20:15 Spice tailor tikka masala curry sauce with chicken breasts and peppers 302g 439 32.47 18.66 15.16 3.38 25.40 7.16 0.00
Brown basmati rice 110g 126 3.17 26.08 0.43 1.22 1.04 0.25 0.00
Yoomoo yoghurt ice lolly, tropical fruit 1 lolly 74 1.60 14.90 10.90 0.30 0.80 0.50 0.00
21:00 Disaronno amaretto 50mL 194 0.00 30.00 30.00 0.00 0.00 0.00 14.00

 

Varying my carbohydrates

Grains, tubers and pulses are all high in complex carbohydrates.

Until I was diagnosed as a Coeliac, I had no idea I ate so much wheat and wheat products. It wasn’t uncommon for me to have some kind of museli or cereal for breakfast, a sandwich for lunch and pasta for dinner. While I knew enough to aim for wholewheat versions, the idea of varying my carbohydrates hadn’t really occurred to me.

Complex carbohydrate foods can be broken down into roughly three categories: the grains, the tubers and the pulses. Grains include the glutinous wheat, rye and barley, but also oats, rice and quinoa. Tuber is just a fancy name for starchy root vegetables like potatoes, sweet potatoes and the more exotic taro or cassava (the processed version of which is tapioca). Then you have the pulses which includes all beans and lentils.

The problem is that most gluten free products are made with white rice or white corn flour. These may help gluten free bread and cakes taste more like the real thing, but they are much lower in fibre, vitamins and minerals. Plus, when I was diagnosed years ago they wasn’t the variety of readily available gluten free products, so much of the gluten free bread, pasta and cereals didn’t have the same taste and texture anyways. This led to me exploring my carbohydrate options.

In order to get enough fibre and a full range of vitamins and minerals, I try to rotate through the different categories of carbohydrates every day. I find making sure I get my carbohydrates from at least two, ideally all three of the groups, really improves my energy levels and makes it much easier to get enough fibre. So if you look at my diet diary below, I’ve had oats for breakfast, risotto rice and a gluten free wrap for lunch, an energy bar as a snack, and lentils for dinner. The oats, rice and wrap are all grain based carbohydrates, while the lentils are from the pulses group.

The energy bar uses dates to provide most of the carbohydrates, so that mostly fruit sugar (not a starchy or complex) carbohydrate. While fruits, vegetables, dairy products and the ever increasing range of simple sugars are carbohydrate sources, we all know better than to count them as diet staples!

The Score for 31 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
1931 132.27g 172.32g 84.77g 74.69g 18.99g 30.56g  
27% 36%   35%    
     
Calories burned through exercise: 388    

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
07:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:15 Homemade chicken and mushroom risotto 120g 129 12.85 14.29 1.41 0.62 2.19 0.31 0.00
Bfree quinoa and chia seed wrap with 49g 125 3.80 18.00 2.65 5.75 2.90 0.70 0.00
sliced Baked chicken breast, 52g 70 16.59 0.00 0.00 0.00 0.99 0.31 0.00
sliced tomato, 78g 15 0.55 2.42 2.42 0.78 0.23 0.08 0.00
and Helleman’s real mayonnaise 5g 36 0.06 0.07 0.07 0.00 3.95 0.32 0.00
12:45 Activia natural yoghurt with 140g 89 7.00 9.24 9.24 0.00 2.66 1.82 0.00
Sliced plums, two medium, 112g 47 0.67 9.86 9.86 1.08 0.11 0.00 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0
Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16:00 Trek Peanut Power energy bar 55g 203 10.20 25.70 21.10 3.00 6.00 1.00 0.00
16:30 Gym Session
18:00 MaxiNutrition Lean protein powder, chocolate 40g 140 20.00 13.00 12.00 0.00 0.90 0.30 0.00
in water 275mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
20:15 Mackerel fillet, grilled 71g 183 15.05 0.43 0.43 0.00 13.56 3.05 0.00
Merchant Gourmet ready to eat beluga lentils 110g 160 12.21 20.35 0.77 7.04 1.76 0.33 0.00
Broccoli, microwaved 90g 36 3.87 2.88 1.71 2.25 0.54 0.18 0
Tesco tartare sauce 17g 53 0.12 3.18 2.06 0.19 4.39 0.34 0.00
Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g 113 1.90 6.80 5.80 0.00 8.20 4.80 0
21:30 Fresh ginger tea with a splash of lemon juice and 1 tsp honey 250mL 25 0.00 6.25 6.25 0.00 0.00 0.00 0.00

 

For weight loss, focus on high volume foods!

Most fruits, vegetables, pulses and whole grains are good sources of fibre, which adds volume and bulk to your food

I’ve had several people tell me over the years that I eat a lot of food. Usually when I was working in an office or similar situation, where between the hours of 8am and 6pm I would have a morning snack of fruit and yoghurt, a full lunch of reheated leftovers from the night before (Tupperware has always been my friend) and an energy or protein bar in the afternoon. It drove my co-workers crazy, because I appeared to eat way more food than them, yet was not piling on the pounds like they were. The problem was, they were focused on volume, not density.

Fundamentally, your stomach responds to volume not mass. In other words, you feel full when your stomach is stretched by bulky foods. What’s more, the stretch signal is one of the first to reach the brain and tell you to stop eating. Unfortunately, a common theme of high fat, high sugar foods is they pack a lot of calories into a very small space. In nutrition circles, we call these foods calorie dense. For example, 100g of spinach leaves is a LOT of salad, but it has less than 30 kcal. On the other hand, most people would have no problems eating 100g of milk chocolate, which has at least 500 kcal. Of course, your body will realise you’ve just downed a load of calories eventually, even if they were packed into a tiny portion. But only after they’ve been digested, which takes at least 20 minutes, during which time you’re still hungry!

The solution is to go for foods that are high in fibre, water and general bulk, without being high in calories. These will fill you up faster and help prevent overeating. The best sources are plant based foods like fruits, vegetables, pulses and whole grains. What’s more, these foods tend to be high in vitamins and minerals. This means they are nutrient dense, but lower in calories. For example, my favourite breakfast is a bowl of porridge with frozen fruit and ground flaxseeds. It absolutely fills a large bowl once the boiling water has been absorbed, yet it only has 250 kcal. On the other hand, you can easily find several brands of cereal or granola where a 30g serving barely fills a third of the bowl and is 250 kcal or more, before you add the milk!

If you are used to managing your weight by eating tiny portions of calorie dense foods, then yes, it will look like I eat a lot of food. However, as you can see from the diet diary below, choosing plant based, unprocessed foods means you can eat “a lot” of food and still keep the calorie count down!

The Score for 30 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2032 129.71g 217.56g 103.72g 68.33g 20.55g 35.21g  
26% 43%   30%    
     
Calories burned through exercise: 431    

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
07:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10:00 Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
11:45 Homemade veggie tagine 350g 284 10.26 38.28 23.79 7.29 8.26 1.13 0.00
Activia natural yoghurt with 150g 96 7.50 9.90 9.90 0.00 2.90 2.00 0.00
Sliced plums, two medium, 112g 47 0.67 9.86 9.86 1.08 0.11 0.00 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0.00
12:30 Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16:15 Sandwich made with Genius brown sliced gluten free bread, 2 slices, with 75g 195 1.95 35.10 1.87 7.80 5.15 0.39 0.00
Baked chicken breast, 100g 135 31.90 0.00 0.00 0.00 1.90 0.60 0.00
Tesco extra mature cheddar, 46g 187 11.43 0.05 0.05 0.00 15.71 9.77 0.00
and Baxters Albert’s Victorian chutney 26g 39 0.26 9.15 8.37 0.47 0.08 0.00 0.00
Apple 121g 63 0.48 14.16 14.16 2.16 0.10 0.00 0.00
19:00 Salad with spinach, 30g 8 0.84 0.48 0.45 0.63 0.24 0.03 0.00
sliced tomato, 84g 16 0.59 2.60 2.60 0.84 0.25 0.08 0.00
Merchant Gourmet red and white quinoa, 125g 231 7.63 35.75 1.88 5.00 5.25 0.63 0.00
Tesco Healthy eating frozen Wild Alaskan salmon fillet, baked 86g 86 18.49 0.17 0.09 0.00 1.38 0.43 0.00
and Tesco French Dressing 1 tbsp 13 0.10 2.20 1.70 0.10 0.40 0.05 0.00
21:45 Hot skimmed milk, 300mL 105 10.20 15.00 15.00 0.00 0.30 0.00 0.00
with brown sugar 5g 20 0.00 5.00 5.00 0.00 0.00 0.00 0.00

All you ever wanted to know about gut bacteria and more!

Most fruits, vegetables, pulses and whole grains are good sources of fibre, which feed the good bacteria in your gut.

Yesterday I discussed probiotics and prebiotics. However, I didn’t go into much detail as to when and why we might need these, so today we’re going to look more closely at the populations of different bacteria in your gut, known as the gut microbiome.

All healthy adults typically harbour more than 1000 species of bacteria. What’s interesting is that the microbes found in the gut vary enormously from person to person, even in healthy people from the same region or background. All sorts of things can influence how many of each of the thousands of different species of bacteria live in your intestines and colon. Everything from your genetics, gender and whether you were breastfed as a baby, to your education, whether you live in an urban or rural setting, and whether you were born by Cesarean section or naturally, can impact your gut microbiome.

Recent research is showing just how important these differences are. For example, infants and young children with allergies have different gut bacteria than those who do not develop allergies. Remember, allergies are simply the immune system attacking things that are harmless, like pollen or pet hair. Normally bacteria in the gut help to protect us against disease, by producing antimicrobial compounds (natural antibiotics) and by blocking the attachment of pathogens (the bad bacteria and viruses) to the walls of the intestine. In doing so, they educate the immune system about which bacteria are helpful, and should be left alone, and which are harmful. In other words, people with allergies had different gut bacteria as children that didn’t train the immune system properly, so it reacts more strongly to things that aren’t actually harmful.

Another important function of the gut microbiome is the production of serotonin, a neurotransmitter. Up to 95% of the body’s supply of serotonin is produced by gut bacteria. Serotonin contributes to feelings of well-being and happiness, but it also affects appetite and sleep. People with depression often show low levels of serotonin, which is why many antidepressants work by increasing it (selective serotonin reuptake inhibitors, such as Prozac and Zoloft). This is why many people with digestive diseases like untreated Coeliac’s disease or Crohn’s disease, which can involve frequent episodes of diarrhoea (which would flush many of the bacteria from the gut), often show symptoms of depression. In fact, there have been studies that showed a prebiotic supplement, designed to boost healthy gut bacteria, reduced stress and anxiety.

Even more intriguing is the link between the gut microbiome and obesity. It has been found that obese people have a different gut microbiome from lean people. In fact, the composition of the gut microbiome changes with a person’s weight. Whether this is simply a side effect of weight gain, or an actual cause is not yet clear.

You know where this is going, right? What you eat can have a HUGE impact on the number and types of bacteria in your gut. Fundamentally, a plant based diet rich in fibre and low in fat increases the number and variety of beneficial bacteria, while a typical Western diet high in fat and sugar has the opposite effect. One more reason to step away from the cake and order extra veggies!

The Score for 29 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
1847 80.82g 238.25g 71.34g 47.29g 11.74g 27.65g 15.85g
18% 52% 23% 6%
Calories burned through exercise: 0

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 125g 163 15.75 0.00 0.00 0.00 11.25 3.13 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
with skimmed milk 150mL 51 5.10 7.50 7.50 0.00 0.15 0.08 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
11:00 Fresh ginger tea with a splash of lemon juice and 1 tsp honey 250mL 25 0.00 6.25 6.25 0.00 0.00 0.00 0.00
13:30 Homemade veggie tagine 350g 284 10.26 38.28 23.79 7.29 8.26 1.13 0.00
served with Genius brown sliced gluten free bread, 2 slices 70g 175 1.75 31.50 1.68 7.00 4.62 0.35 0.00
with Flora light spread 3g 8 0.00 0.08 0.00 0.00 0.90 0.19 0.00
Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g 113 1.90 6.80 5.80 0.00 8.20 4.80 0
Green Tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16:30 Tesco Twists cheese and onion 80g 322 7.92 55.44 2.64 4.48 6.64 1.04 0.00
06:30 Homemade chicken and mushroom risotto 300g 323 32.11 35.73 3.53 1.56 5.47 0.78 0.00
Plums, two medium 145g 61 0.87 12.76 12.76 2.32 0.15 0.00 0.00
Glass of red wine 150mL 127 0.15 3.90 0.90 0.00 0.00 0.00 15.85

 

What are probiotics?

Sauerkraut, kimchi and yogurt are popular probiotic fermented foods

You may have noticed an addition to my diet last week: A daily bottle of Yakult. Yakult is a probiotic drink meant to help improve the population of bacteria in your gut. I felt the earlier bouts of diarrhoea likely decimated the microbes that live in my gut so decided to give them a helping hand.

You may have heard the term probiotics before. These are foods or supplements that contain live bacteria meant to take up residence in our gut. Populations of microbes (bacteria and yeasts) live in and on various parts of the body, including the intestines and colon. Most are benign or beneficial, part of a normal, healthy body. For example, microbes in our gut break down foods we can’t digest on our own. Certain bacteria produce enzymes that help us digest carbohydrates, with some research indicating we get as much as 10% of our calories from foods digested by microbes. As well, different microbes in the large intestine make vitamins which we then absorb, including vitamin K and many B vitamins.

This is why, if you’re having digestive issues, it might be worth giving probiotics a try. Some naturally fermented foods contain large amounts of beneficial bacteria, such as yoghurt, kefir (a fermented milk drink), sauerkraut (German style fermented cabbage), kimchi (Korean style fermented cabbage), tempeh (fermented tofu made from soybeans), and Japanese natto. You can also get supplements like my Yakult drink from supermarkets or pills from health food shops.

As well as adding new bacteria using probiotics, you can also feed your current population of beneficial bacteria with prebiotics. Prebiotics all contain a non-digestible fibre compound found in some fruits, vegetables and complex carbohydrates. Like any other fibre, these compounds pass through the stomach and intestines undigested until they reach the colon, where they are fermented by the gut bacteria. So while prebiotics contain very few bacteria themselves, they help to feed the good bacteria in your gut. The best prebiotic foods include garlic, onions, asparagus, leeks, chicory root, dandelion greens and under-ripe bananas. Ideally all should be eaten raw or very, very lightly steamed, to keep the fibre intact.

So as part of my recovery from stomach flu, you’ll find probiotics like Yakult, kefir and yoghurt to introduce good bacteria, and plenty of fibre to keep them growing.

The Score for 28 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2106 131.09g 241.94g 102.83g 65.51g 13.67g 31.47g
25% 46% 28%
Calories burned through exercise: 528

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:00 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 120g 157 15.12 0.00 0.00 0.00 10.80 3.00 0.00
Genius brown sliced gluten free bread, 2 slices toasted 61g 159 1.58 28.35 1.51 6.30 4.16 0.32 0.00
SunPat crunchy peanut butter 29g 183 7.40 4.40 2.00 2.20 14.60 2.80 0.00
Honey 11g 35 0.06 8.91 8.91 0.00 0.00 0.00 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10:00 Twinnings cherry and cinnamon tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Spice Tailor rustic Rogan Josh curry sauce made with diced chicken breast and peppers 240g 316 31.22 11.11 7.67 2.87 15.80 2.64 0.00
Brown basmati rice 130g 150 3.75 30.83 0.51 1.44 1.23 0.29 0.00
Tesco ready to eat dried apricots 40g 83 0.96 18.68 15.08 2.48 0.00 0.00 0.00
Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
15:30 Activia natural yoghurt 150g 96 7.50 9.90 9.90 0.00 2.90 2.00 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
Sliced plums, 2 medium 163g 68 0.98 14.34 14.34 2.61 0.16 0.00 0.00
Sunflower seeds 7g 42 1.46 0.80 0.18 0.60 3.61 0.32 0.00
Pumpkin seeds 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
16:30 Medicine ball session
18:45 Baked chicken breast, 98g 135 31.90 0.00 0.00 0.00 1.90 0.60 0.00
Merchant Gourmet red and white quinoa, 125g 231 7.63 35.75 1.88 5.00 5.25 0.63 0.00
Broccoli, microwaved, 104g 41 4.47 3.33 1.98 2.60 0.62 0.21 0.00
and Cucina Glaze with Balsamic vinegar of Modena 15g 39 0.08 9.60 7.20 0.08 0.08 0.00 0.00
Starbucks steamed skimmed milk with vanilla shot Tall 146 10.50 25.40 25.10 0.00 0.30 0.20 0.00

Image Copyright: <a href=’https://www.123rf.com/profile_pixelsaway’>pixelsaway / 123RF Stock Photo</a>

Losing the fat!

I was back in London on Monday for my monthly BodPod body composition assessment.  As I’ve explained before, the BodPod uses air displacement to measure the volume of your body. Coupled with your height and weight, this can be used to calculate your density. As muscle and fat have different densities, this can be used to determine the proportion of muscle, fat and bone in the body.

My Bod Pod results for the past three months are:

  Jan. 30 Feb. 27 Mar. 27
Weight: 64.7 Kg 63.4 Kg 62.7 Kg
Lean mass: 44.9 Kg 44.8 Kg 45.5 Kg
Fat mass: 19.8 Kg 18.6 Kg 17.2 Kg
Body fat percentage: 30.7% 29.4% 27.5%

I was very happy to see that my body fat has dropped almost 2% this month! My weight has only gone down by 0.7 Kg, but I’ve also gained 0.7 Kg in muscle mass. This is excellent news considering I haven’t been exercising as hard these last four weeks and had stomach flu last week. I admit, I was concerned about losing some of my muscle mass and not really dropping much fat.  I promptly celebrated with the calorie bomb that is a traditional afternoon tea!

This is even more surprising when we look at my energy numbers. In the last four weeks I have consumed 61,468 kcal, when the amount I estimated I’d need to maintain my weight was 56,000 kcal (2000 kcal per day x 28 days). If we take away the 5,783 kcal burned through exercise, I am only 315 kcal below that target. Given it takes a calories deficit of 7700 kcal to get rid of one kilo of fat, and the inaccuracies in finding all the calorie counts for all the different foods, I shouldn’t have lost much fat at all. But I actually lost 1.4 Kg of body fat.

One possibility is that I really did lose roughly 5000 kcal worth of undigested food when I had stomach flu last week. And I’m sure that contributed. However, I also suspect my metabolic rate is higher than anticipated in the equation I used to find the number of calories I need. Most of these equations assume a more sedentary lifestyle and lower muscle mass for someone of my age. If that’s true, I should be able to continue to drop body fat throughout April using a similar diet and exercise plan.

The Score for 27 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
3031 97.33g 364.86g 184.91g 124.27g 50.69g 35.57g 12.57g
13% 48%   37%   3%
     
Calories burned through exercise: 0      

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
06:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
07:30 Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
11:00 BodPod body composition assessment
11:30 Leon sweet potato and okra stew 1 portion 409 10.00 70.00 7.00 5.00 12.00 2.00 0.00
Leon blueberry and elderflower kefir (made with whole milk) 1 portion 173 8.00 16.00 16.00 0.00 9.00 6.00 0.00
13:00 Vita Coco 330mL 66 0.00 16.50 16.50 0.00 0.00 0.00 0.00
16:00 Full gluten free afternoon tea at The Wolsey with:
Free from brown bread , no crusts five finger sandwiches 199 6.00 31.00 1.25 9.25 4.25 0.50 0.00
filled with smoked salmon, cucumber, egg salad, cheese and coronation chicken (totally guessing the nutritional information here) five finger sandwiches 208 13.00 5.00 3.00 0.50 15.00 4.00 0.00
Gluten free sultana scones 2 scones 427 5.38 79.38 41.50 5.25 8.63 3.25 0.00
with clotted cream about 30g 176 0.50 0.70 0.70 0.00 19.10 11.90 0.00
and strawberry jam about 30g 76 0.00 18.00 16.00 0.60 0.18 0.06 0
Mini gluten free chocolate cupcake about 25g 100 0.53 12.27 9.03 0.30 5.23 1.50 0.00
Chocolate florentine about 20g 100 1.40 9.30 7.70 1.00 6.40 2.50 0.00
Black tea about 900mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
with semi – skimmed milk about 150mL 75 5.40 7.20 7.20 0.00 2.70 1.65 0.00
and sugar about 15g 60 0.00 15.00 15.00 0.00 0.00 0.00 0.00
19:30 Oysters, half dozen raw about 60g 33 6.48 0.00 0.00 0.00 0.78 0.12 0
Glass of champagne 125g 95 0.00 1.75 1.75 0.00 0.00 0.00 12.57
Pan seared scallops 2 large 61 7.26 0.67 0.00 0.00 3.33 2.00 0.00
with mini pork belly bites two 1 inch squares 90 6.69 0.00 0.00 0.00 7.07 2.56 0.00
21:00 Godiva fresh strawberries dipped in dark chocolate 5 Large 200 0.00 30.00 20.00 5.00 12.00 8.00 0.00
Decaf flat white coffee with sugar about 150mL 77 2.70 13.60 13.60 0.00 1.35 0.83 0.00

 

Types of weight lost

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2029 20% 51% 28% 0.04% 30g
1.59g/Kg 4.04g/Kg  
 
Total exercise calories this week: 912  

I’m afraid all of the above numbers are somewhat skewed this week, as I’ve been ill with stomach flu. Calories only count if they stay down, and my body rejected most of what I ate on Monday and Tuesday. Wednesday, Thursday and Friday were better, but I still suffered with indigestion and stomach cramping so I’m not sure my intestines were properly absorbing all the nutrients I put in. What’s more, the earlier bouts of diarrhoea likely decimated the microbes that live in the gut and help with digestion.

Another concern is the effect this will have had on my fat loss. When you lose weight, it can be because you lost water, you lost muscle mass, or you lost fat mass. One of the reasons low carbohydrate diets are so popular is that for every gram of carbohydrate stored in the muscle, you store three grams of water. When you go on a low carbohydrate diet your body burns through the stored carbohydrates so you lose a lot of water, and the number on the scale goes down rapidly in the first few days. It’s also why binging on carbohydrates can cause you to put on a lot of weight quickly – it’s mostly extra water weight.

With traditional very low calorie diets, the problem is you lose both muscle mass and fat mass. Yes, you burn stored fat to get the energy you’re not getting from food. But the body also tries to reduce your energy requirement by getting rid of muscle, which uses quite a lot of calories even at rest. However, exercise tells the body you need that muscle so dieters who exercise tend to lose more fat while retaining their muscle.

In my case, I feel like I lost some weight this week, but I also did far less exercise. I was careful to keep hydrated, so haven’t lost much water weight, but I may have lost some muscle mass along with any fat. I have my monthly BodPod appointment tomorrow, so it will be interesting to see if my body composition has changed for the better, or worse.

The Score for 26 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2221 109.97g 215.47g 75.91g 99.10g 34.16g 31.90g  
20% 39%   40%    
     
Calories burned through exercise: About 150    

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 120g 157 15.12 0.00 0.00 0.00 10.80 3.00 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Richmond gluten free sausages, grilled 130g 382 18.20 10.66 0.50 0.00 29.90 10.40 0.00
with Heinz tomato ketchup 10g 10 0.12 2.32 2.28 0.00 0.01 0.00 0.00
Heinz 50% less sugar Beanz 200g 134 9.00 19.80 4.60 7.40 0.40 0.00 0.00
Grilled tomato 80g 16 0.60 2.50 2.50 0.80 0.20 0.00 0.00
Genius brown sliced gluten free bread, 2 slices toasted 63g 159 1.58 28.35 1.51 6.30 4.16 0.32 0.00
with Butter 3g 22 0.02 0.03 0.02 0.00 2.47 1.56 0.00
and St Dalfour Raspberry fruit spread 19g 47 0.10 11.20 11.20 0.40 0.16 0.00 0.00
Yakult light milk drink 65mL 27 0.80 8.80 2.90 0.00 0.00 0.00 0.00
Decaf black tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
with skimmed milk 100mL 35 3.40 5.00 5.00 0.00 0.10 0.00 0.00
and sugar 7g 28 0.00 7.00 7.00 0.00 0.00 0.00 0.00
15:00 Beacon Hill hiking
16:45 Nairns gluten free wholegrain crackers 28g 128 2.97 16.49 0.50 2.13 4.70 1.85 0.00
Tesco extra mature cheddar cheese 38g 158 9.65 0.04 0.04 0.00 13.26 8.25 0.00
and Baxters Albert’s Victorian chutney 23g 34 0.23 8.09 7.40 0.42 0.07 0.00 0.00
Plum 85g 35 0.51 7.48 7.48 1.36 0.09 0.00 0
Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g 113 1.90 6.80 5.80 0.00 8.20 4.80 0
19:45 Spice Tailor rustic Rogan Josh curry sauce made with diced chicken breast and peppers 250g 329 32.52 11.58 7.99 2.99 16.46 2.75 0
Brown basmati rice 130g 150 3.75 30.83 0.51 1.44 1.23 0.29 0.00

 

Salt basics

Things were more or less back to normal on Saturday and I was feeling mostly better. As there have been several questions about my use of salt to help with rehydration, I feel the need to clear up a few things about the benefits and potential pitfalls of salt.

When we say “salt” most of us are thinking of table salt, sodium chloride. Salt occurs naturally in many foods and is one of the five major tastes our tongues can detect. As I’ve previously explained, our bodies naturally contain quite a bit of salt, about 325g on average. The concentration of salt in our blood and tissues is maintained in a narrow band by the kidneys. If we drink a lot of water, which might dilute the salt concentration of our blood, the kidneys produce more urine and make the urine almost salt free. On the other hand, eating too much salt usually results in the kidneys simply getting rid of it by adding more to urine.

Of course, you need plenty of water to make the urine! This is why eating a large amount of salty foods without drinking enough water (or while drinking alcohol, which dehydrates you further) results in bloating and water retention. In order to keep the salt concentration the same, the body holds onto the water. Not only is the water and salt retained in tissues like your belly, but also in your blood. This is why eating a lot of salt over the long term can lead to high blood pressure, which puts the cardiovascular system under strain and raises the risk of stroke and heart disease.

The current UK government guidelines for adults recommend no more than 6g of salt per day. The problem in the UK and most Western countries is that processed foods tend to contain a lot of salt. In fact, over 75% of the salt we eat comes from these foods, with only 25% being added at the table or in cooking. And it’s not just in foods you expect to be salty, like crisps and bacon. Bread, cereals, soups and ready meals can have a surprisingly large amount. Salt is used not only to preserve food and give it a longer shelf life, but it also improves the taste. A recent study has shown that salt blocks some of the bitterness receptors on our tongues, which is why salting vegetables makes them taste “sweeter”. Plus with sugar under attack, adding more salt is a sneaky way for food manufacturers to reduce the sugar content of their products while keeping the taste.

I don’t normally track my salt intake as I try to make most of my meals myself from fresh ingredients (and my blood pressure is fine). However, even I get plenty of “processed foods” which means the salt can creep up. For example, on Saturday I had bread for breakfast (0.5g of salt), a stir fry for lunch with soy sauce and sweet chilli sauce (1.15g and 0.3g of salt in this portion of stir fry respectively), cereal (0.5g) and milk (0.3g), chocolates (0.176g) and olives in brine in the casserole for dinner (0.3g in this portion).  This gives me a grand total of 3.25g of salt from these sources alone, not counting the various bits and bobs found naturally in everything else.

Once again, the best way to get rid of excess salt is to exercise. After a night of binging on foods like chips and pizza, a sweaty workout while drinking plenty of water will get rid of the bloat and lower blood pressure. At the same time, if you exercise regularly for more than an hour at a moderate to high intensity and skip the junk food, it might be time to consider if adding a bit more salt to your diet is called for. As with most things, balance is key.

The Score for 25 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2138 91.08g 285.95g 155.64g 39.03g 25.55g 27.10g 0.76g
17% 54% 29% 0.25%
Calories burned through exercise: About 150

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Scrambled eggs, two large 110g 144 13.86 0.00 0.00 0.00 9.90 2.75 0.00
Chestnut mushrooms 101g 8 1.00 0.30 0.30 0.70 0.20 0.10 0.00
fried in butter 5g 37 0.03 0.06 0.03 0.00 4.11 2.61 0.00
Genius brown sliced gluten free bread, 2 slices toasted 63g 159 1.58 28.35 1.51 6.30 4.16 0.32 0.00
with Butter 4g 29 0.02 0.04 0.02 0.00 3.29 2.08 0.00
and St Dalfour Raspberry fruit spread 21g 47 0.10 11.20 11.20 0.40 0.16 0.00 0.00
Tesco pressed apple juice 186g 91 0.56 20.83 20.83 0.93 0.00 0.00 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 King Prawn stir fry with carrots, broccoli, peppers, onions, mushrooms, ginger and sweet chilli sauce 285g 157 20.91 21.25 11.36 3.32 1.01 0.44 0.00
topped with cashews 20g 116 3.64 5.38 1.18 0.66 8.78 1.56 0.00
Wai Wai brown rice vermicelli 50g 186 3.40 42.10 0.00 0.95 0.40 0.15 0.00
Apple 106g 55 0.42 12.39 12.39 1.89 0.11 0.00 0.00
Yakult light milk drink 65mL 27 0.80 8.80 2.90 0.00 0.00 0.00 0.00
14:30 Gardening
16:00 Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
with skimmed milk 200mL 69 6.80 10.00 10.00 0.00 0.20 0.10 0.00
topped with sliced nectarine 75g 33 1.05 6.75 6.75 0.90 0.08 0.00 0.00
18:00 Galaxy Minstrels chocolates 88g 444 4.66 61.69 60.63 0.50 19.54 11.70 0.00
20:30 Mediterranean casserole with chicken thighs, cannellini beans, tomatoes, peppers, olives and red wine 300g 331 27.25 16.82 10.04 5.56 15.46 3.50 0.76

Image Copyright: <a href=’https://www.123rf.com/profile_jirkaejc’>jirkaejc / 123RF Stock Photo</a>

Curing indigestion with carbs

Foods high in carbohydrates.

After overdoing it at training on Thursday night, I was taking it really easy on Friday. I slept well and breakfast went down fine, but I had quite bad indigestion after lunch and throughout the afternoon.

Indigestion is a general term for pain or discomfort felt in the stomach and under the ribs. The main symptom is heartburn but can also include feeling sick, uncomfortably full or bloated, and belching/passing wind. Unfortunately, I was experiencing all of the above! Usually indigestion is caused by either an over abundance of stomach acid, or the stomach acid moving up into the oesophagus. Remember, stomach acid is used to digest food rich in protein, like meat. As the stomach is made of muscle, it is made of proteins. Normally the stomach is protected by a layer of mucous, but if too much acid is produced it can irritate the stomach.

The recommended remedy is usually antacids, however, what you eat can also help with indigestion. Some people find caffeine, alcohol, and spicy or fatty foods make their indigestion worse, while the classic home remedy is a glass of milk.  I’ve found that bland starchy carbohydrates also make me feel better as  the carbohydrates help to absorb the excess acid. In my case, I discovered this after a couple of short experiments with high fat, low carbohydrate diets. Apparently I have a naturally quite acidic stomach and I found the high fat, high protein diet gave me serious indigestion. I also gave up dairy at the same time, so there really was nothing to neutralise the acid while the higher protein intake encouraged my body to make more.

So, after sipping a glass of apple juice to test whether I was really going to be sick or not, I then spend the rest of Friday afternoon and evening snacking on a variety of carbohydrates. Special mention and a big thank you goes to my husband who made the perfect savoury risotto for my dinner. Settled my stomach and was delicious as usual!

The Score for 24 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2013 106.79g 278.19g 80.13g 52.35g 12.04g 25.35g
21% 55% 23%
Calories burned through exercise: 0

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
07:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:00 King Prawn stir fry with carrots, broccoli, peppers, onions, mushrooms, ginger and sweet chilli sauce 285g 157 20.91 21.25 11.36 3.32 1.01 0.44 0.00
Wai Wai brown rice vermicelli 50g 186 3.40 42.10 0.00 0.95 0.40 0.15 0.00
Yoomoo frozen yoghurt ice lolly, mixed berry 1 lolly 74 1.60 14.70 10.70 0.30 0.80 0.50 0.00
Yakult light milk drink 65mL 27 0.80 8.80 2.90 0.00 0.00 0.00 0.00
Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
14:30 Tesco pressed apple juice 200mL 98 0.60 22.40 22.40 1.00 0.00 0.00 0.00
16:00 Tesco Twists cheese and onion 80g 322 7.92 55.44 2.64 4.48 6.64 1.04 0.00
17:00 Nectarine 86g 39 1.22 7.83 7.83 1.04 0.09 0.00 0.00
Nairns gluten free wholegrain crackers 28g 128 2.97 16.49 0.50 2.13 4.70 1.85 0.00
with SunPat crunchy peanut butter 31g 183 7.40 4.40 2.00 2.20 14.60 2.80 0.00
and Honey 9g 29 0.00 7.34 7.27 0.00 0.00 0.00 0.00
20:00 Homemade chicken and mushroom risotto 327g 352 35.00 38.95 3.85 1.70 5.96 0.85 0.00
Tesco Parmigiano Reggiano 3g 12 0.97 0.00 0.00 0.00 0.89 0.59 0.00