I am so happy to welcome in this New Year with so many new FatScrap friends! This time last year FatScrap was an idea I was playing with and a year on I can definately say that FatScrap is now an idea that I am working with!! It has given me so much pleasure helping you to make big and small changes to the way you think and feel about food and exercise and I very much appreciate your willingness and to give FatScrap a go..thank you! x
So here I am, once again, launching a new page for all your food diaries, chat and questions and hoping that you will find this tool invaluable to help you to achieve your health and fitness goals.
Apple got us thinking about the New Year on one of the previous pages and suggested we might like to write about our goals for 2011 beginning with..
"2011 is the year I am going to..."
This is Apple's goal..
2011 is the year I am going to... build on what I have achieved in 2010 and follow my dreams. I will continue to spend time with people and places I love and enjoy discovering what truely inspires me. Also I will reach the stage on my yoga course where I can begin to share with others what I have learnt and hopefully this can add enrichment and joy to their lives as it does mine
And here is mine...
2011 is the year I am going to... PLAN! Plan to be oganised, plan to be on time and plan to achieve my best. This will allow me to be calm and relaxed which will benefit my health, my family, my freinds and my work!
It would be lovely to hear your 2011 goals too!!
Health and happiness
Sue x
107 comments:
2011 is the year I am going to.... take control of the things I can change and worry less about the things I can't. I hope!
2011 is the year I am going to....set goals that are within my reach and do the things I say I will do..starting with sorting my kitchen cupboards!!
My Food Diary
DAY ONE
Breakfast-6 Almond Nuts, Organic Muesli with
Natural fat free yogurt, Tea with Soya milk
Snack-Banana
Lunch-Avacado on Rice cakes with Houmous x3
Snack-Glass of feel good drink
Dinner-Salmon fillet, 2 boiled Pots, stir fry.
Supper-2 more rice cakes with Houmous (only had these as I worked until 11.30)
Also drunk about 1.5L of water.
Thanks for this morning, Sue.
Food Diary
DAY 3
S - Banana pre training with Sue
B - Porridge,(water/soya milk)+ blueberries
L - Chicken breast,green beans and x3 new potatoes
S - 5x Olives, 5x Cherries, handful Almonds
D - Stir-fry with egg noodles (mussels, organic tomatoes, shallots, mushrooms, broccoli + peppers)
No late snack as dinner at 8.30pm.
Haven't drunk enough water today, must try harder!
Thinking about sugar-free jelly......and a glass of caffeine free diet coke. No nutritional value I know - but are they OK occasionally?
Hi Victoria and Leo, so lovely to have you here with us..and I love your Resolutions - I can relate to both of them!! Food diaries looking good..well done!! In answer to your question Victoria, a lot of "sugar free" products contain artificial sweeteners which can be worse than eating sugar itself in that they are thought to stimulate us to crave sugar, which is the last thing we want, and at the end of the day, do we really wnat to put artifical foods into our bodies? I have actually read studies that have proved that people who drink diet drinks are more likely to gain weight then lose it!! If you fancy a bit of fizz try the "Feel Good" drinks which are great and as for jelly, I guess you could use fruit juice and gelatine to make your own! x x
FOOD DIARY
DAY 2
Breakfast- Blueberries/Organic Muesli, Organic fat free Yogurt
Lunch-Avacado/Cucumber 3 rice cakes
Snack- 2 glasses of Feel Good
Dinner-Chicken mushroom garlic stirfry.
Snack- handful of nuts and Banana.
Had another good day, drinking lots of water during the day which is making me feel awake and able to cope with working in the day and then my evening job.
No exercise yesterday, but i have just run about 3 miles in the pouring rain!! Love it.
Food Diary
DAY 4
B - Porridge + blueberries
L - Mixed leaf salad with spinach,peppers,toms, cuc,prawns,new potatoes and h/b egg-whites
S - blueberries + natural yog
S - 2x rice cakes with org houmous
S - 5x Prunes
D - Mussel stir-fry (again!!)with wholemeal rice
Not nearly enough water. Again!
I had to miss training which has made me feel frustrated, and it's been a hard day emotionally (brother in law critically ill)- but I haven't been tempted to stray - so out of the darkness comes light!
Food Diary
DAY 3 (FRIDAY)3 miles run-45 minutes
Breakfast-low fat naturla yog with Blueberries
Lunch-slice of FS flapjack
Dinner- Red Lentil and Butternut squash curry.
Snack- Feel good drink
Snack-Nakd BAr
Due to having the day off and cooking 3 FS receipes, lunch was more like a tasting session of Flap jack and the smallest slice of Breadless Bread pudding. all extremely YUMMY.
Food Diary
DAY 4 (sat)
Breakfast-Free Form Muesli, BlueBerries, Yogurt
Lunch-Lentil Butternut Squash Curry, slice of Breadless Bread pudding
Snack-Apple
Dinner- 3 Rice cakes, Houmous, Avacado and spring onions.
Snack- Feel good drink in wine glass!!
Had to get up at 4am this morning for work, so prepared all my food yesterday.
Victoria
Hope you brother in law is getting better.
xxx
Hi Victoria
I imagine that things are not easy for you all at the moment and I am so sorry that your brothers health has taken a turn for the worse in the last few days. Even more reason to keep yourselves fit and healthy and by increasing your intake of the "good" stuff you should find that you will have more strength and stamina to help you through this difficult time.
It's at times like this when it helps to have the freezer full of plenty of healthy options so that you can just whizz together a stir fry, throw frozen veggies into a ragout or omelette.
It is frustrating when your plans have to change, especially when you are focused on your goals and it's good to remember that flexibility is also an important part of achieving your goals. If things are too rigid they can easily break when pulled in different directions so let yourself go with the flow in the direction you need to at the moment and know that you can easily get back to where you want to be when the time is right. x x
Hi Leo
It's great to hear you are having fun in the kitchen trying out new ideas and planning..well done!! It sounds like your planning and preparation is helping you stay focused and organised and this must help when you are working, especially on your very early or late shifts!!
Putting your Feel Good drink in a wine glass is a great idea, making it feel more of a special treat. And of course it is a special treat as it's made of lovely natural things that are going to benefit your health!
Hope you are enjoying being a runner again! x x
P.S. Both of your food diaries so far are fantastic, well done!! Hope you are finding commiting them to this space useful. And don't forget, they will be here for you to review anytime so the more info you put here, you will have a better record of what you have done to achieve the results you will get. x x
Right off to my Clean Language Course now...interesting learning to ask questions that are non leading and non directional but facinating how the person answering the questions finds the answers they need!
Have a great day everyone!!x x
P.S Missing my weekend training sessions with my FatScrapping friends x x
Food Diary
DAY 5
B - x2 Rice cakes, BGTY bacon, x2 poached eggs
S - Blackberries and prunes
S - Olives with chilli (yum)
D - Cottage pie (made with org toms, mushrooms & onion), broccoli, sprouts
Breakfast was brunch, long day so dinner late. Better with water - about 1.5 litres.
Food Diary
DAY 6
B - as yesterday (brunch again)
S - blackberries
L - salad as per day 4
D - x2 Rice cakes with houmous, olives
S - nakd bar
Water - about 1.5 litres
Thanks to Sue and Leo for your best wishes.
Looking forward to training tomorrow :-)
Food Dairy
Day 5 (Sunday)
Breakfast- Porridge made with Soya milk
Lunch- 2 spelt flour wraps/pancakes with Houmous, spring onion and avacado
Dinner-poached cod with mushsrooms, runner beans, carrots, and broccoli.
Snack- Breadless bread pudding
Snack- 2 glasses of Feel Good
45 minutes in the gym today, not a hard seesion as I took all 3 kids with me for the first time! All enjoyed the exercise.
Made Buckwheat pancakes today but with Spelt Flour, tasted very much like normal pancakes without the Sugar!! 2 left over in fridge for tomorrow, made a nice change from ricecakes.
Day 5, and Im not missing much, a glass of wine today would have been nice but I resisted. Can say I have managed to stick to the plan 100%. And have more energy and enjoying food.
Looking forward to my next FS session on Tuesday.
Hello All Better late than never? I am struggling a bit with getting going. I wonder if leaving a message will work this time? Fingers crossed
Hi all!
Great to hear you are getting on so well, Leo and good to know that the substitution of spelt flour for buckwheat flour worked ok in the pancakes. When I made them for Bootcamp I made two fillings. One was spinach with scrambled eggs and smoked salmon and the other bacon, mushroom, garlic and sundried tomatoes. They were delicious!
A note about the Feel Good and any other fruit juice drinks...try diluting them with sparkling or still water. You only really want to be having one small glass of fruit juice a day so by diluting it you can make the juice go further.
Another tip someone shared with me today is to have a glass of beetroot juice in place of wine. Served in a wine glass it will look like its a full bodied glass of red but this fantastic nutrient rich drink will help lower your blood pressure and reduce the risk of heart attack or stroke.
Victoria, it was great to hear today how your planning ahead paid off over the weekend and how, inspite of all the difficulties you were going through, you managed to stick to your plans.
victoria was also telling me today how a well meaning member of her family went to great efforts to sabotage her plans. Have any of you noticed this happening? Sometimes this can be a most difficult situation as you don't want to upset the person who is offering you the food with genuine love but you also do not wnat to upset yourself by eating the food and then beating yourslef up about it. This is when you have to remember what is important to you and how much your choice will effect somebody else. When you become aware of the consequences by thinking your options through it is easier to make the choice that you will feel happy about. x x
Hi Catherine
You have made it!! Great to hear from you here. It will be lovely to keep in touch with your FatScrap experiences and help you find your way to having a better relationship with food and a healthier way of eating!
Just to let you know, Catherine is my first "E" FatScrapper and she is following the FatScrap Healthy Eating Programme, working with me through emails, phone calls and here. Thank you Catherine x
P.S apologies for the typing errors/spelling mistakes on my last post..I forgot to do a spell check before I published it!!
Food Diary
Day 6 (monday)
Breakfast-Fruit salad with fat free natural yogurt
Lunch- 3 rice cakes, avacado and houmous
Dinner-Lentil & Butternut squash curry.
Snack- wine glass of Feel good
Snack- slice of FS flapjack made with egg white.
So good to be back at work and in a routine, the weekends I find hard.
Went for a quick run this morning on my own, and then took the kids to the gym, but I only sat on the bike and didn't over do it.
Put a pair of jeans on today that I haven't been able to wear since before xmas, very pleased that just after 6 six days the jeans were ok, a couple of more weeks and they will fit great.
Faced a little bit of a stressful situation today, but because I had all my meals planned and a bag of carrot batons in the fridge, I stayed away from the sweets the kids bought over the weekend,I am now going to tell them to hide them!!
From Mandy....
Breakfast: porridge made with unsweetened soya milk, chopped banana
Snack: few mixed nuts/raisins
Lunch: homemade mushroom soup (chestnut mushrooms, potato, onion, stockcube, soya milk, fresh parsley) really tasty!
Snack: homemade flapjack
Tea: 4 small roast potatoes, 4 small roast parsnips (roasted in rapeseed oil) chicken, swede, carrots, peas, gravy
Really enjoyed my food choices today, feel really focussed again.
See you for workout tomorrow!
Mandy X
Welcome back to the chat room Mandy and good to see that you are making use of it again. I am sure that writing your food diary is one of the most important tools for helping to focus and achieve positive results. Love the sound of the soup!
Looking at this diary, I think it would be a good idea to monitor your intake of root vegetables as these contain a lot of starch and sugars. I would recommend that you choose just one portion of root vegetable at a meal and use lots of broccoli, cabbage, cauliflower, spring greens etc instead. x x
Leo, great news that your jeans are fitting you better already and that your planning served its purpose to help you stay on track.
And to all FatScrappers...Keep thinking of what will happen if you stay on track and what will happen if you get off! Keep focused on the pain of getting off and the pleasure of staying on and it will be easy to stay motivated :0) x x
From Mandy...
Food diary for Tuesday 11th January
Breakfast: Purtwood organic wheat free fruit and nut muesli, unsweetened soya milk
Snack: mixed nuts and raisins
Lunch: tuna/mayonnaise (full fat) with oatcakes, cherry tomatoes and cucumber sticks
Snack: homemade Sue's brownie
Tea: Sainsbury's wheat free pizza (thin and crispy pepperoni and mozzerella cheese) - not ideal I know but sometimes I just have to have pizza and this seems to be a good compromise even though it has dairy in it. It is an occasional treat.
Will speak tomorrow,
Mandy X
P.S Really enjoyed the class tonight - feel 'buzzing' again!
Food Diary
Day 7 (Monday)
B - Natural yoghurt with blackberries (pre training)
S - Natural yoghurt with StD Strawberry Jam mixed in (lush!!)
L - Salad (as per day 6)
S - Almonds
D - Scallops in an artichoke veloute, Sea Bream with new potatoes and fennel
Water - lots!
Food Diary
Tuesday (WK 2)
B - Natural Yoghurt & Jam, Fruit Salad
S - Cherries
L - Chicken breast, cabbage and a little mashed potato
S - Apple
D - Beef stir-fry with usual ingredients
S - Nakd bar
Water - about 1.5 litres
Hi All
Mixing the sugar-free jam with the yoghurt is delicious - thanks for the top tip Sue, I now enjoy it!!
Ate out for the first time last night and tried for healthy options, although I'm sure there was probably some dairy (butter) involved in the cooking.Didn't feel hard done by not eating a bread roll and didn't miss a dessert! It was a lovely restaurant and the food was excellent - missed a glass of cold Sancerre, but stuck to fizzy water without too much trouble!
Felt good after training and looking forward to Friday.
Hope everyone else is feeling good - Leo - great news on the jeans!!
Food Diary
Day 7 (tuesday)
Breakfast- Muesli natural L/F yogurt
Lunch-3 rice cakes houmous & cucumber.
Dinner- bacon stir fry
Treat- Slice of F/S flap jack
1.5 ltrs of water
1 Week weigh in -3 3/4 pounds!!!!!!! I am over the moon with that.
Training session last night with Sue was great certainly feeling the effects of it this morning.
Have to focus for the week ahead, and get some new ideas for lunch. Organise myself on Friday so I can cook a few batches up and freeze it.
Looking forward to saturday.
Thanks Sue
http://www.bbcgoodfood.com/content/recipes/special-diets/
Just found this website, which you may all know about anyway, but thought I would share.
Hi FatScrappers, hope you are having a fit and healthy day!
mmmm, Mandy, you have got me thinking, how can we make a FatSCrap version of Pizza? Unfotunately Pizza is one of those foods that tick all the FatScrap no thank you's, even down to the alcohol as somehow Pizza and wine seem to compliment each other perfectly! My usual healthier pizza suggestion is to top a wholewheat mini pitta bread with tomato puree, morzarella cheese, herbs and roasted vegetables and then serve this with more roasted vegetables or salad. This version would fit into the healthy eating programme at week 3, when you are reintroducing moderate wheat and dairy choices.
Victoria, so pleased you managed to make great restaurant choices and still enjoy your evening!
Leo, a great result on the scales for you this week, and hopefully most of the weight loss will be body fat although we could find, that because of the big increase in your calorie expenditure this week that big the weight loss may be more than just body fat. The regular exercise you are doing with me should remind your body that it needs muscle and encourage it to let go of the fat instead so keep up the fantoastic effort!!
Love the website, thanks for the tip. I will be trying out some of the healthy one pot recipes..anything to make less washing up!!! x x
http://train-gain.blogspot.com/2010/10/fatscrap-healthy-lunch-box-ideas.html
Use this link for healthy lunch ideas of click on recipes at the top of this page and you will see the healthy lunch ideas link there. If you read the comments underneath, you will see a link to further ideas..hope this helps! x x
From Mandy....
Wednesday 12th January 2011
Breakfast: Purtwoods organic wheat free fruit and nut muesli, unsweetened soya milk
Snack: mixed nuts and raisins
Lunch: homemade leek and potato soup (leeks, potatoes, celery, unsweetened soya milk, vegetable stock) with oatcakes, 1 banana
Snack: homemade flapjack
Tea: steamed potatoes, chicken casserole (chicken, onion, parsnip, swede, carrot), I took on board what you said about too many root vegetables but Steve made this for me! 1 apple for dessert.
Looking forward to tomorrows class!
Mandy X
Food Diary
Day 8 (wed)
Breakfast-Porridge with blue berries and soya milk
Lunch- Rice cakes/houmous/avacado
Dinner-Lentil/butternut squash curry with extra veg
Snack-slice of breadless bread pudding
Food Diary
Week 2 Wednesday
B - Natural Yog & tbsp St D jam
S - Apple
L - Chicken breast with chorizo stuffing, mixed salad and mixed roasted veg (courgette, aubergine, peppers & onions)
D - Roasted veg antipasti, Sea Bass, roasted new pots and fennel
Water - lots
Week 2 Thursday
B - Natural yog & jam
S - Handful of cherries and almonds
L - Seabass, roasted mixed veg, mashed potato (small)
S - Nakd bar
D - 2x Rice cakes, bgty bacon and poached eggs
Water - 1.5 litres
Hi All - have been away with work for two days and have tried hard to stay on track - we went out to Zizzi's last night and the menu there was a real challenge - everything has dairy and or wheat!! Have been flexible and tried to take the best choices. Sparkling water in a wine glass worked well.
Congratulations Leo - I haven't weighed yet!
Oh - forgot to say, learnt a lesson today! Didn't eat enough yesterday and went to bed feeling a bit hungry. Breakfast didn't last me long this morning and was ravenous all morning til I ate lunch. Metabolism, metabolism, metabolism!!!
Thursday 13th January
Breakfast: porridge, unsweetened soya milk, chopped banana
Snack: mixed nuts and raisins
Lunch: oatcakes, turkey, beetroot, celery, cucumber, cherry tomatoes, grapes
Snack: homemade brownie
Tea: leftovers of the chicken casserole, an apple
Mandy X
Day 9 Thursday
Breakfast-Free From Muesli, nat fat free Yogurt, Blueberries
Lunch- 3 rice cakes with Peanut butter and banana.
Dinner-Wheat free Pasta/tomatoes, mushrooms garlic free from Pesto.
Snack- Slice of Flapjack
Day 10 Friday
Breakfast- Muesli, Natural Yog, Blueberries
Lunch- small bowl of Lentil curry with 1 rice cake
Dinner- Lentil curry, large glass of Feel good diluted with sparkling water.
Snack- slice of flapjack
Week 2 Friday
B - Natural Yog with jam
S - Same
L - Prawn salad (as before)
S - x2 Rice cakes and houmous
S - Veg and houmous
S - Nakd bar
Trained tonight - really wasn't hungry afterwards but pushed the last two snacks in.
Felt really good after session with Sue and am looking forward to todays, too!
WOW, what a great session this morning, really felt the drive and loved working out with Mandy, Penny, Simon and Pet.Thanks to you for making me feel so welcome.
The work shop after really cleared the fog of what I am aiming for and although I am now going to work until late tonight, I feel happy and positive.
Thanks Sue
Week 2 Saturday
B - Nat Yoghurt with oats and jam
S - Smaller version of same (testing soaked!)
L - Free From pitta bread, ham and salad
D - Mussels, broccoli, peppers, mushrooms, shallots and org toms with wholemeal rice
S - Nakd bar
Great training session - tired tonight, will sleep well!
Thursday, had training with Sue, we finished slightly earlier, as getting off the station platform, and back on the tracks hadn't really come back since Christmas - we looked at where I was, where I had been and where I want to be - I focused and visualised where I want to be...for me its those faded size 8 jeans...and what I need to do to get there...... That exercise was very worthwhile for me - thankyou Sue.
So that was Thursday, today is Sunday and I am so back on track - I am keeping my vision and that is doing the trick. Had fantastic workout this morning, worked so hard, felt amazing.
Made a scrummy Cauliflower and Fresh Leaf Spinach soup at lunchtime, added some natural yoghurt, mmmmmmmmmmmmm!
So I feel I am back 100%, rather than going through the motion ......I am sure I will have the occasional station stop, but I must remember to visualise and get back on track..
Thankyou Sue, you are such a treasure
Bubbles x
Food Diary
Sat (day 11)
Breakfast-free from Muesli, Blueberries and NAtural fat free yogurt
Lunch- 3 rice cakes, houmous avacado
Dinner- Lentil Butternut squash curry, and flapjack
Snack- 2 rice cakes with houmous, small pot of nuts. Apple
Nakd bar.
I worked a long 10 hour shift until 23.30 also after the saturday fat scrap session, felt really hungry early evening at work, so pleased I took some rice cakes.
Felt that I ate too much today, but am not dwelling on that.
Sunday
Breakfast- muesli, blueberries and nat yogurt
Lunch- speedy sweet potato soup(from the BBC good food website....yummmmmmyyyyyyyyyyy)
Dinner-poached cod, mushrooms, shallots, prawns with spinach and veg.
Snack- slice of Breadless bread pudding.
1/4 glass of feel good watered down with sparkling water.
Started midday Sunday so:
Soup (fatscrap recipe) from Hayley
Ryvita plain
Soda water (1 litre) with dashes of cranberry/blueberry juice
1 green tea
Roast pork
Roast pots
Broc, butternut squash, carrotts, mange tout
Biscuit made from Nut butter/prune puree & gluten free flour (attempt at shortbread unsuccessful)
Week 2
Sunday
B - Nat yog with jam and oats
L - Roasted leg of duck, cauliflower, swede, ratatouille, 2 x potatoes
D - x2 Rice cakes, houmous, bgty bacon and 2 poached eggs
S - nakd bar
Could feel Friday and Saturday workouts today!!
Monday - Day 2
Early 6 mile run with interval training (did have half bottle of a diluted with water -luzocade light) - pre 6am start
Smoothie - pineapple (one slice), blueberries, raspberries, ice, natural yoghurt & cranberry/blueberry juice
Omega seed mix
Rocket leaves, red onion, plum tomatoes, chopped bacon in olive oil
Half of Natural choc bar (really didn't like it! but did stop the sweet wanting - really faniced my usual diet pepsi post lunch)
Small bit of my disaster from yesterday (biscuit)
2 glasses x Soda water & loads of normal water
4pm and my normal treat time.
Apple - as I was desperate for some sugary item !!! I don't even know what but it is distracting me from work as I am thinking about it whilst eating a chopped up apple.
Thinking about an oaty weetabix bar or milky way.
When do I get rid of the sugar cravings?!
4pm onwards is my danger zone. Must think marathon training, must think about the pain of running all those miles with extra weight in tow.
Natural cashew cookie bar before kids get in and I get hungry and end up picking at their left overs which is my normal habit.
Ryvita
Mini corn on cob
Pork (left over from last night) in curry - made with tomatoes, butternut squash, blackeye beans, chick peas, onion, garlic, natural yoghurt. Bit of brown basmati rice.
Soda water dash of cranberry/blueberry juice
Loads of water throughout day
Hot cocoa with soya milk
Monday (day 13)
Breakfast-Muesli, Nat yog and blueberries
Lunch- Speedy Sweet potato soup with corn crispibread
Snack-3 cornbread with houmous
Dinner-2 salmon fillets with 2 boiled potatoes and veg
snack- slice of breadless bread pudding
Felt really hungry ALL day today, did a very slow 3 mile run in the rain at 8.45am.
Things I am noticing now I'm nearly 2 weeks into the plan and still Wheat,Diary and alcohol free, my skin is great, even my husband has noticed and says I look glowing!! Am sleeping so much better, and have not had any IBS pains at all in the last 2 weeks.
Certainly have more energy and the school morning rush/nightmare seems to be more manageable!!
Looking forward to tonights fat scrap session.
From Mandy...
16th Jan..
Today is not a good day. I have had no sleep and have had a very upset stomach overnight. To that extent I had to contact the out of hours GPs and was told that my symptoms were that of viral gastro-enteritis. I feel terrible and I do not deal with pain (abdominal cramps) well at all. With regards to my food well I didn't eat anything all day but managed to keep myself hydrated with lots of cold water. In the evening I did start to feel hungry and the only thing I wanted to eat was white toast with flora on it (bizarre I know!). I must say I did enjoy this and it hit 'the spot'. I just couldn't face oatcakes, ricecakes etc it had to be white toast.
Had an early night as I had little sleep last night. I was not a happy bunny today- I do not make a good patient when I am unwell!
Hopefully tomorrow will be better.
Mandy X
17th Jan..
Still not 100% following my tummy bug, did not go to work today.
Have not got an appetite as such but managing lots of water. Did fancy some vegetables at lunch time so I had a few sprouts, carrots and cabbage with some lean turkey. Couldn't eat all the veg. Probably wasn't the best thing to eat as I had abdominal cramps not long after. Only wanted 2 slices of toast with flora again in the evening - it's not that I am craving wheat it is more what I feel I can manage to eat at present.
Hope I will be feeling better tomorrow. Aiming to go to work.
Mandy XX
Hi fatScrapper, so sorry I haven't been in touch with you for a couple of days! It's been great reading your diaries etc, and I will get back to you later today. Keep up the good work! And remember, if you are feeling hungry that means you need foood so please eat some more!!!
Mandy that sounds terrible, hope you feel better soon.
Hayleyxx
Week 2
Monday
B - Natural yoghurt, jam and SOAKED oats (much much better when soaked in water overnight and drained!!)
S - Nat yog mixed with almonds and raisins
L - Chicken Breast, mixed salad, x2 new pots
S - x2 rice cakes with houmous
S - Olives
D - rice cake, ham slice and poached egg, nakd bar
Didn't really plan well around late training (8-9pm) and consequently found myself having to eat something at 9.30pm which is late for me. Will try harder next week!
From Mandy...
Tuesday, feeling slightly better today, thankfully
Breakfast: wheat free muesli, unsweetened soya milk
Snack: few nuts/raisins
Lunch: oatcakes, lean corned beef (all I felt like eating)
Snack: nothing
Tea: a few oven chips, peas, sweetcorn, lean corned beef, (a few nuts/raisins post workout)
Mandy X
Hi there everyone, so sorry but only just finished training sessions and feeling rather tired and ready for bed so will catch up with you all tomorrow as I have plenty of time then. Just to say though, you are all doing so well on the food front, and all of you have taken your training up a notch this week. as I have said to some of you, just seeing and feeling the results of your choices over the Christmas holidays has reminded you of where you want to be and what you have to do to get there...And you will!!!x x
Tuesday (day 14)
Breakfast- soaked oats, nat yog and blue berries
Lunch- Corn thins with Houmous and avacado
Dinner- Lentil/butternut squash curry
snack-handful of nuts and a orange
snack-slice of breadless bread pudding
TUESDAY DAY 3 Working From Home
Smootie - pineapple (one slice), blueberries, raspberries, ice, natural yoghurt & cranberry/blueberry juice
Apple & bit of the bisuit thing (failed shortbread)
Rocket leaves, red onion, plum tomatoes, blackeyed beans, chickpeas and sweetcorn with chopped bacon in olive oil
Naked bar
Jacket pot - tin of tuna with natural yoghurt, salad, red onion
Soya milk with cocoa
Circuit training with Sue - enjoyed that
Gym session - 3 miles (warm up/down and pyamrid training)
Sugar craving alot better today.
WEDNESDAY DAY 3 LONDON ALL DAY
Run - 5 miles
Smoothie - as usual above
Pineapple & raspberries
Chicken, salad, tomatoes, red onion, sweetcorn, brown basmati rice
Soda water and loads of water
Natural bar - half (big bar)
Omega seed mix and 125ml lemonade on train on way home
Dinner tonight - Oven chips (gluten free), ham & egg
Probably hot soya milk and cocoa again.
In London again tomorrow so may not be signing on until Friday with diary.....
Hi FatScrappers
Well another busy day for me and still haven't caught up with everything I wanted to do but have ticked the urgent and important things off so I am pleased with that. I was so pleased I did take some time yesterday to plan and prepare some meals as suddenly today I was faced with the clock ticking away and only a short time to get a meal on the table. The Thai Fish Parcels I had prepared yesterday were perfect with some rice, broccoli, peas and salad and I know I have tomorrows turkey burgers ready and waiting in the freezer. Now, when am I going to make time to do something with the large pile of leeks and parsnips that my Dad gave me from his garden???
So, F.A.B, looks like your planning ahead paid off well for your trip to London. What could you do next time to add some veggies to your ham and egg meal? Frozen mushrooms, peppers, onions and aubergines can come in handy to knock up a ratatouille when you are in rush. Your smoothie sounds lovely and a great refuelling breakfast after your runs. Probably a good idea to have a bit more to eat for your snack after runs too, especially carbs and protein so perhaps some nuts with your fruit?
Also all of you please try to eat something after your training sessions in the evening to refuel. I know it seems better to not eat so that you lose weight but it is important to refuel after exercise, and even more important if you are exercising again in the morning. Instead of thinking "I will exercise because I have eaten", think "I will eat because I have exercised"
Night night everyone x x
Day 15
Breakfast- Bacon and scrambled eggs(made without milk)
Lunch-Corn slice with peanut butter x3
Dinner-Salmon fillets, 2 bioled pots frozen veg.
Snack-small pot of peanuts, strawberry/grape/pineapple fruit salad.
Snack- FS flapjack
Lots of water throughout the day.
Lovely protein choices her Leo but not enough veggies!!!
THURSDAY - DAY 5 LONDON
Thanks for the ideas Sue. I didn't really think about veg!
Today, prepared smoothie but didn't get it as had to rush out door for train.
Pineapple
Half naked bar
Rocket leaves, brown basmati rice, sweetcorn, blackeye beans, chickpeas, red onion, tomatoes, bacon, olive oil
3 ryvita
omega mix seeds
Loads of water/soda water
Spag bag with gluten free pasta
Probably soya milk cocoa
Night night!
From Mandy...
Breakfast: wheat free muesli, unsweetened soya milk
Snack: mixed nuts and raisins
Lunch: oatcakes, ham, cherry tomatoes, banana
Snack: flapjack
Tea: jacket potato, tuna/sweetcorn mixed with full fat mayonnaise, cucumber and beetroot
Speak tomorrow
Mandy X
Day 16(thursday)
Breakfast-scrambled eggs & Bacon
Lunch-2 rice cakes, houmous, cucumber and a chopped shallot.
Dinner-Lentil/butternut squash curry (small portion) with a turkey steak and leeks and cabbage.
Snack- Small bag of nuts.
Session with Sue this afternoon, talked about'my picture' where I want to be and what it's going to take to get there, very interesting and made me think about things in a completely different way.
I know that my guilty pleasures are no long a pleasure and just make me feel the guilt.
I love feeling guilt free, and have done so now for 2 weeks.
Looking forward to the group session tomorrow.
Thanks Sue.xx
Friday (day 17)
Breakfast- Scrambled eggs, bacon and mushrooms
Lunch- Lentil butternut squash curry with a Tuna steak
Snack-FS flapjack
Dinner- 3 rice cakes, houmous with red onion. Small amount of Feta cheese, beetroot, carrots.
Snack-small amount of nuts
Where have all my food diary posts from this week gone.........aaaaagh!
Week 3
Tuesday
B- Oats, Natural Yog
S - Oats, Natural Yog & nuts & raisins
L - Chicken Breast (poached), mixed salad and oven baked potato wedges
D - Chicken Casserole & rice
S - Nakd bar
Wednesday
B- Oats, Yog & raisins
L - Chicken breast, new pots & mixed salad
D - x2 Rice cakes, houmous, bgty bacon & x2 poached eggs
Very long day
Thursday
B - Oats, yoghurt & raisins
L - chicken breast, green beans, beetroot and mixed salad
S - x2 Rice cakes
D - sea bass, crab and prawn risotto with vegetables & salad
Friday
B- Oats, Natural Yoghurt & raisins
S - as above
L - Chicken breast, new pots, peas & sweetcorn
S - x2 rice cakes & houmous
D - stirfry with scallops & veg (rice noodles)
S - nakd bar
Hi FatScrappers!
THought it was strange we hadn't heard from you Vicky, I wonder if you put them on a different page but if you had I should have received an email telling me you had a made a post? Anyway, thankyou for posting again, great choices and lots of veggies..some tasty sounding dishes here too, yummy!!
Leo, so pleased you got the best from the "picture" session..and I think all of you who have created your pictures have found it rather enlightening! Having a clearer picture of what you want and where you want to be should make the journey a lot easier.
I think what you say Leo about guilty pleasures is a great way of recognisisng how your behaviour really affects how you feel. It's simple really, if the pain of your actions out weighs the pleasure of your actions then the action has to stop or change.
F.A.B. Sorry to read that you missed your delicious smoothie that you had prepared but sounds like you got something to eat instead. Don't forget to keep a check on your protein intake!
Mandy, nice to have you healthy again and back on track :0)
Looking forward to seeing you all at training this weekend!
Sue x
SATURDAY (day18)
Breakfast-yogurt with blue berries, small sprinkling of seeds.
Lunch-Houmous 3 rice cakes, carrot batons(small handful)red onion, beetroot
Dinner- small amount of chicken breast, with lentil/butternut squash curry, slice of flapjack
Supper- 3 rice cakes with houmous and shallot, carrot batons.
Snack- slice of flapjack
Looks like I ate alot today, had the FS session followed by a 10 hour shift until 11.30, so needed to keep fuelled.
Feeling the effects of the session yesterday, week 2 and I have lost a further 1 lb, very pleased with the result and certainly feeling it in my clothes.
Looking forward to a day of rest today, ready to start next week with a 5 mile run tomorrow morning!.
Week 3
Saturday
B - Oats, Natural Yoghurt, raisins, cranberries and almonds
s - small version of above
s - x2 rice cakes and houmous
L - x2 rice cakes, houmous, bgty bacon & x2 poached eggs
D - scallops, wholemeal rice with organic chopped tomatoes, peppers, onion and mushroom
s - half a nakd bar
Mealtimes all over the place today - 'lunch' was at 3.30pm after I trained! Dinner was lovely - especially as it was cooked for me by my FatScapper by proxy hubby!!
SATURDAY - DAY 6
Training with Sue and weigh in. I was disappointed with weigh in, if I'd been .5lb more I'd of been happy...!
Smootie - pineapple, yoghurt, peaches, blackberries, cranberry/blackberry juice
Omlette - mushroom & ham
Apple
Oatcakes with St. Dar.. Jam as discussed in meeting- but having spoken with LEO and realised they have gluten in they are a no go!!! Was it rice cakes not oat cakes?
I really enjoyed them and it satisfied my sweet craving but did end up having 3.
Beef stew with carrotts, swede, onion and stock. Jacket pot and broch.
Please let me know about oat cakes as I will get gluten free ones.
SUNDAY DAY 7
Ready brek (this is my pre long run meal) with soya milk.
17 miles run - did have a running gel (yuk) etc on run.
My legs were heavy on the run from yesterday, stamina wise felt fine.
Got in and ate:
CHicken breast - cooked in olive oil and herbs whilst waiting for lunch to cook! Then
Mini corn on cob, jacket potato, beef stew (left overs) and kurly kale
Dinner -
Roast lamb, 3 roast pots, kurly kale, carrotts & swede, mini corn on cob
Going to bed now - soya milk cocoa
Sunday (day 19)
Breakfast- free from muesli, blue berries and nat fat free organic yog.
Lunch- 2 ricecakes with red onion
Snack- 1small Bouncier Balls(fat scrap style)
Dinner- Smoked haddock, poached in water, with rice, broccoli, cauliflower, carrots and a few peas.
Snack-1small Bouncier Ball
Made fat scrap Bouncier Balls today, OMG how yummy are they!Sorry ended up having 2.
Also made Brownies so I have enough treats for the week.
Hi Fatscrapers
I am Fiona, one of Sues new recruits, its nice to meet you all :)
I am unable to join make the dates for training sessions so am joining you 'virtually' online and exercising on alternative dates.
My 'official start date' was 21 Jan, however I have had a heavy cold & cough since then so unfortunately no exercise (yet) this week, am hoping to be able to do some fat burning classes this week (spin, boxercise, bodypump).
Due to being ill I have been really dehydrated and also suffered a loss of appetite (very rare!) so am thinking I have probably not eaten as much as I should be doing, although as have been so inactive then perhaps this isn't too much of a problem? I have however stuck to the golden rules, avoiding alchohol, sugar, wheat and dairy. I am pleased with my diary in so much that I have been to 2 family childrens parties on sat PM & sun (all day) this weekend and have successfully ignored the mountain of buffet food, pizzas and party cakes - this was hard as it was so readily available, so I have proved to myself that I do have the willpower if I out my mind to it!
Food diary below:
Fri 21st Jan (day 1)
B - muesli, yoghurt, blueberries
S - raisins
L - jacket potato, baked beans, green salad
S - banana
D - mackrel, big mixed salad, rice cakes
Sat 22 Jan (day 2)
B - yoghurt, blueberries
S - rice cakes, peanut butter, banana
L - big salad, crab sticks
D - chicken curry inc. veg, brown rice
Sun 23 Jan (day 3)
B - 2 poached eggs, rye bread
L - salad, brown rice
D - humous, vegetables
So far so good!
Week 3
Sunday
B - Porridge, St D jam and raisins
L - x2 rice cakes, houmous, bgty bacon, mushrooms and x2 poached eggs
D - Chicken hotpot with asparagus and sprouts
S - nakd bar
Week 3 Monday
B - Oats, natural yoghurt, jam and raisins
L - x3 slices beef, new potatoes, tomatoes, cucumber and beansprout salad
S - oats, yog, jam & raisins (small portion)
S - x2 rice cakes and houmous
D - leftover chicken hotpot, broccoli, asparagus and sprouts
Good training session tonight - knackered :-)
Monday (day 20)
Breakfast-Scrambled eggs & bacon(no toms or mushrooms as in a bit of a rush to do school run and then a 5 mile run)
Lunch-3xrice cakes houmous,red onion, handful of carrot batons. Avacado.
Snack-slice of FS Brownie
Dinner-Red lentil & butternut squash curry
supper-3 rice cakes with red pepper houmous
Hi FatSCrappers
Thank you for all your posts over the last couple of days. You are all doing so well!
Some tips from what I have read...
Leo, it doesn't sound like you are eating too much, and you are probably needing more food than the reast of us with all your running (same for you F.A.B!) Just remember you can never eat too many green vegetables!! Nice to know that you are enjoying my recipes too!!
Victoria, your meals look balanced. Sometimes too many higher glycemic fruits like banana and raisins. Try to only have one portion of high glycemic fruit a day.
F.A.B I expect most oatcakes contain gluten unless labelled otherwise. I know you can get gluten free oats so maybe there are gluten free oatcakes - may be worth looking in baby isle!! Alternatively have rice cakes.Some of the Nakd bars are gluten free so may be a good choice for you, especially before or after your runs.
Fiona, lovely to have you join us and hope you are feeling better (sorry meant to ask you last night at class how you were but guess you wouldn't have come if you hadn't felt up for it!)
Just a couple of things that jumped out at me re food diaries..
baked beans contain loads of sugar, even the reduced sugar ones!
Crab sticks - I think they may have added sugar wheat and milk, best to treat yourself to a tin of real crab!
If you have a salad, make sure there is some protein in it. You need to be having protein at least 3 times a day.
All FatScrappers please, please try and have a variety of fruit and vegetables over the week. One portion of green leafy veg a day would be fantastic and give you so many health benefits. Berries are your top fruit choice.
See you soon for your next FatScrap workout! x x
Week 4
Tuesday
B - Oats, Natural Yoghurt, raisins & jam
L - Beef goulash, broccoli, cauliflower (and a sneaky handful of chips!)
D - x2 rice cakes & homous after training
Didn't feel great yesterday and wasn't hungry after training last night - today I have a tummy bug so I guess that was it!
Tuesday (day 21, 3 weeks)
Breakfast-nat yogurt, blueberries, free from muesli
Lunch - lentil & butternut squash curry with spinach
Dinner-3 rice cakes, houmous with red pepper, shallots, carrot batons.
Snack- FS bouncier ball
Snack-slice of FS choc Brownie
Week 3 weight loss= -7lbs.
Extremely happy, things I am noticing
skin is smoother
more energy
sleeping better
not as emotional
working better
running stronger
listening to the kids
Cooking more and enjoying it
Happy hubby!!!
HAPPY ME.........
What more can I ask for.
Could someone please post the brownie recipe?
Will send it by email to you Vicky
Oh and hope you are feeling better now Vicky x
Leo, so lovely to read all the positive benefits you are noticing from following the FatScrap principles. Thank you for reminding everyone that it's not just about losing weight!
x x
Wed(day 22)
Breakfast-muesli, blueberries, nat yog
Lunch-3x rice cakes, shallots, houmous with red pepper, leafy lettuce mix, carrot batons. Avacado
Dinner-skinless cod poached, brown rice, table spoon of low fat mayo mixed with tom sauce, to make a seafood sauce(sort of!!)
Snack-FS brownie and a few nuts
Dinner was a rush before work, so missed veg
MONDAY DAY 8---
Long, long day today.Working in London all day, then working in Reading tonight
Smoothie - blueberries, pineapple, peaches, natural yoghurt
Naked bar, Raspberries
Curry - made last week...butternut squash, chick peas, pork, onions, tomatoes,
Lettuce, tomatoes, red onion, sweetcorn
Brown basmati rice
Omega mix seeds
Jacket pot, salad
TUESDAY DAY 9 - In London again
Smootie - same as before
Curry
Sorry - did not
WEDNESDAY DAY 10 - London
Gym session - interval training
Smoothie - blueberries, pineapple, peaches,
Bit of Leo's choc brownies
Salad - bacon, olive oil, tomatoes, red onion
Rice pudding - small bit (coconut milk and soya milk)
Ryvita x 2
Mash potato, gluten free sausages
Hi.
Mon 24
B- nat yog, banana, muesli
S- humous and rice cakes and tangerine
L- rye bread, hummus, cucumber
D- quorn and veg chilling and brown rice
S- peanut butter, rice cakes, banana
Tuesday 25
B- nat yog, blueberries, muesli
S- almonds
L- quorn and veg chilling and brown rice
S- pear, rye bread
D- tuna, large salad, rice cakes
S- tangerine
Weds 26
B- nat yog, blueberries, strawberries
S- almonds
L- tuna and avocado salad
S- raisins
D- salmon, ratatouille
S- ryvita, st d jam
Thursday 27
B- nat yog, blueberries, strawberries, muesli
S- almonds
L- tuna, salad, pine nuts, ryvita
D- rice cakes, humous, nat yog, strawberries, blueberries
Exercise log
Mon 24 - I hour pilates and 1 hour fab abs
Weds 26 - 1 hour body pump and 1 hour boxercise
Thursday 27 - 30 mins spin class
I still have a cough and cold but trying to exercise through it!
I have been drinking a lot more water, however have noticed that I am very very thirsty -a lot more than normal.
Week 4
Wednesday
D - x2 rice cakes, houmous, mushrooms, bgty bacon & poached eggs
Felt rubbish all day, forced myself to eat in the evening.
Week 4
Thursday
L - Small portion Chicken curry (tomato based), rice with vegetables, side-salad
S - Rice cake & houmous
D - left over chicken curry, rice and extra veg
Still didn't feel great this morning, slightly hungry at lunchtime, very hungry this evening - must be better! Have made sure I have drunk plenty of water to avoid dehydration.
Hi Fiona, thanks for your posts, here are some tips from what I have moticed..
Monday:
2 bananas are 2 portions of high sugar fruit - more beneficial different lower sugar fruit choice e.g. berries or apples.
More veg choices at lunch -
Choose veggies with hummus e.g. beetroot, carrot, peppers, roasted Mediterranean veg.
Include a green leafy veg with dinner e.g. spinach
Tuesday:
Much better balance!
Wednesday
Combine raisins with almonds to eat together for snack
Thursday
Include veggies at dinner
You may be feeling thirsty because of your cold and also because you need more water in your food choices. This is where vegetables play another important role as they contain a lot of water.
Hope these tips help you and other FatScrappers..well done!! x
Loe, did you notice you felt hungry later because you had missed out on your veg at dinner?
Great balance for the rest of the day though! Well done!
Goal for next week for all of you
EAT MORE VEGETABLES!!!
Lets see who can eat the most starting from tomorrow. The challenge is to eat as many different varieties of vegetables and to include one portion of leafy veg a day (not including lettuce!) I will even record my veggies too!! x x
Thursday(day 23)
Breakfast-nat yog, blue berries and free from muesli
Lunch- 3 rice cakes, tomatoes, red onion
Dinner-Turkey stir fry
Snack- FS balls x1
Snack FS Balls x1
Had a really good session with Sue, trying to find my AB muscles!!
Spent Thursday night at work searching too!!
Friday (24)
Breakfast- scrambled egg, turkey rashers, mushrooms
Lunch-3 rice cakes, houmous with red pepper, spring onions and tomatoes
Snack-FS brownie slice
Dinner-Spring chicken in a pot(receipe to follow)made with spring greens, spring onion and broccoli
Snack-FS ball glass of feel good diluted with sparkling water.
Ran 6.5 miles after breakfast this morning, felt strong and good, hurting a bit from training with Sue yesterday.
SPRING CHICKEN IN A POT
SERVES 4
Prep 20 mins
Cook 45 Mins
1tbsp of olive oil
1 onion,chopped
500g chicken(I used skinless breast, the receipe suggests boneless, skinless chicken thighs
300g small new potatoes
425ml veg stock (sainsburys have free from veg stock)
350g broccoli cut into small florets
350g spring greens, shredded
140g petits pois
bunch of spring onions, sliced
2 tbsp pesto
heat oil in large pan, add onion, for 5 mins, add chicken, fry until lightly coloured.
Add potatoes, stock and plenty of ground black pepper, bring to boil, cover and simmer for 30 mins until Pots are tender and chicken is cooked. CAN BE FROZEN AT THIS POINT.
Add broccoli, spring greens, petit pois, and spring onions, return to boil, cover and cook for 5 more minutes, stir in pesto and heat through.
Yummmmmmyyyyy
If made with above website suggests
339 calories per serving
3g sat fat.
Wow, thanks Leo, that sounds perfect and so easy!! I think we will all be having a go with this!
Hope that when you say you were hurting from your training session yesterday that it is just muscle ache and not injury! If you are finding our training interfering with your marathon training then perhaps we should review what we are doing. We can discuss this tomorrow.
Vicky, hope you are feeling ok after your training today. I admired your determination to come training today inspite of feeling under the weather and I think you managed to apply yourself to the exercises at the right level for you today.
F.A.B. It was good to spend some time with you today working on some of your weaker areas. I think the focus of todays session was all about creating awareness..awareness of what needs to happen for what you to achieve what your goal.
FatScrappers, creating awareness is an important part of achieving your goals because you then know what you have to do. Keep focusing, keep being aware of your choices, your actions, your thoughts and your feelings and make sure they are leading you in the right direction. ANd even if you take a step back it can help you to move two steps forward..Now just turn around and see where you have come from and see how many steps forward you have made already...WOW!!! x x
http://whfoods.org/recipestoc.php
Great ideas for cooking with leafy veg!!
Week 4
Friday
B - oats, yoghurt, jam, raisins, cranberries and almonds
L - chicken breast, new pots, beetroot, tomatoes and peas
S - x2 rice cakes, houmous
D - small portion of left-over curry with vegetable rice (mushroom, peppers, onion)
S - nakd bar
Felt washed out after training, worked as hard as I could but felt 'drained' of energy.
From Mandy..
Hello everyone. Apologies for not 'blogging' my food diary this week. Such a busy week at work that I never seemed to get around to it - I know I should have made the time but it is just the way it went. My food choices have still been OK. Anyway I am starting again so here we go...
Breakfast:innocent smoothie: pineapple, coconut and banana and a handful of mixed nuts and raisins
Snack: couple of squares of green and blacks organic 75% cocoa chocolate with a few mixed nuts and raisins
Lunch: (nothing I am afraid as I didn't feel well at the time - was really tired today - felt drained during group exercise session this morning) I did have some tangy cheese doritos - thisi s all I felt like at the time. Not ideal I know but it was all I wanted at the time.
Snack: wasn't hungry
Tea: homemade chicken chow mein (rice noodles, chicken breast, mangetout, mini corns, red pepper, chilli, garlic, honey, soy sauce) really tasty and it can be reheated if you cook too much
Definitely having an early night tonight!
Mandy X
Thanks for the interesting link Leo, some great recipe ideas here! vicky and Mandy hope you are feeling better x
My veggie choices today
lunch butternut squash soup, large handful of spinach with half and avocado and slice of bacon in wheat free sandwich (made with genius bread which is delicious!)
Dinner
Olives and celery while cooking
Pac Choi garlic and shallots with spicey prawns
I am very pleased with my veggie portions today. Had lots of leafy veg and variety..did you? x x
Sat (25 day)
Breakfast-Nat yog, seeds and blue berries
Lunch- Chicken in a pot with SPRING GREENS, BROCCOLI, peas, new pots
Dinner- 3x rice cakes, red pepper houmous, bag of free from crisps, (couldn't help myself, did get wheat free, gluten free, and they were horrible)
Snack-FS ball x1
Snack-FS ball x1
Worked until 11.30pm, tired and cold really struggled today, wasn't feeling great all day.
New day tomorrow.
Week 4
Saturday
B - Yog, oats, jam, raisins & almonds
L - Sea Bass and seafood risotto, ratatouille side order (yes - at the pub again!)
S - x2 rice cakes with sugar free jam
S - nakd bar
Went for a lovely walk in the woods with the dog and a friend before the pub lunch. Chose to have my main meal at lunchtime as Steve is away and I knew I wouldn't feel like cooking later. Sure enough later not really hungry hence snacks only.
Week 4
Sunday
B - usual breakfast
L - x4 dark rye ryvita, houmous, ham, spinach & cucumber
D - x2 rice cakes, houmous, spinach, mushrooms & poached eggs
Another walk with the dog in the lovely sunshine!
Sunday (day26)
Breakfast-seeds, nat yog and blueberries
Lunch-Bowl of chicken in a pot left overs, included SPRING GREENS, BROCCOLLI
Dinner-carrot batons, cucumber, peppers (kids starters)
Red pepper tart, new pots and side salad.
Snack-2 FS balls
Went to the Spruce Goose with the family and Nannies, good choices apart from the pastry bit of my main, but I left most of it and ate the rest.
No pudding and no wine.
Hi Sue
Heres my latest food diary. I think I need to give more detail as when I say salad it includes a
lot of veg and not just lettuce! i.e. cucumber, peppers, onion, spinach leaves
I have tried to eat a lot more veg over the past 3 days..
Fri 28th
B - muesli, nat yog, blueberries, strawberries
S - almomds
L - salad of rocket/spinach/watercress leaves with peppers, onions, tom, cucumber, pine nuts, tuna & dash olive oil
S - apple
D - celery, peppers, cucumber, carrot, humous, rice cakes
Sat 29th
B - muesli, nat yog, blueberries
L - sweetcorn & sweet potato soup
S - banana
D - pak choi, pepper, onion stir fry & chicken & brown rice
Exercise - 45min spin & 1 hour pilates
Sun 30th
B - 2 poached eggs and rye bread
L - vegetable pasta and tomato bol sauce
S - pear
D - chicken breast, carrot, kale, leeks, 2 small roast potatoes
Monday (day 27)
Breakfast-free from museli, nat yogurt blueberries, and raspberries
Lunch-3 rice cakes, houmous, tomatoes, carrot batons, avocado.
Snack-FS Ball
Dinner- Red Lentil & chick pea soup with prawns served on a bowl of curly KALE, with a spoonful of fat free Greek yogurt
Snack-slice of FS flapjack
Sunday
SPINACH and poached egg
CABBAGE, BROCCOLI, CARROTS roast chicken
Monday
Butternut ans spinach soup
Tomatoes
corn on cob
carrot
From Mandy
Sunday:
Breakfast: wheat free muesli/unsweetened soya milk
Snack: Grapes
Lunch: 2 grilled wheat free sausages, steamed potatoes, brussel sprouts,cabbage and a few carrots, gravy
Snack: nothing as not hungry
Tea: homemade rice pudding made with unsweetened soya milk and a dollup of St Dafour strawberry jam - delicious. I made quite a large pudding as I did not feel like anything else to eat at the time.
Monday:
Back at work, groan, groan. Today is meant to be the 'happiest day of the year' but I think I must have missed this phenomenon!!
Breakfast: innocent smoothie (banana, cocunut, pineapple) mixed nuts afterwards
Snack: mixed nuts and raisins
Lunch: leftover chicken chow mein (rice noodles, chicken, mange tout, red pepper, mini corn, red chilli, mixed with soya sauce, sherry and honey) I love this meal, so healthy and filling as well
Snack: homemade brownie
Tea: jacket potato, tuna/onion with full fat mayonnaise.
Happy with food choices today. Looking forward to exercising with everyone tomorrow!
Mandy X
Week 4
Monday
B - Usual
L - Chicken curry with tomato base with peppers and mushrooms, white rice (pub lunch)
D - x4 Ryvitas, houmous, ham & cucumber
S - 1/2 nakd bar
Good training session - thx, Sue
Week 4
Tuesday
B - usual
L - Chicken breast, spinach, watercress and mixed salad, new potatoes
D - Cottage pie, broccoli and sprouts
Nervous tonight - month one results day tomorrow...........
Hey everyone, thanks for your food diaries and comments. Vicky keep focused on your achievemnets over the last four weeks rather than the measurable results. If any of you saw the Biggest Loser last night and how the weigh in results were not a reflection of all their hard work in the gym you will see how the scales are not always a good measure of the changes you have made and the effects of those changes on you. Remember your expectations can make a difference to the positive/negative cycle so aim for an expectation that keeps you in the positive mode.
So good to read that you are all taking the more veg idea on board and managing the leafy veg portion a day. Interestingly I have noticed that I am less bloated from having spinach at lunch time (I know this as today I had none and feel like a balloon!!)
Well done everyone, I'm so pleased that you are all enjoying your FatScrap experiences and Simon made my evening tonight when he said he actually is enjoying exercising now..a very different Simon from the one who started a few months ago!!
night night x x
Tuesday day 28 4 WEEKS SINCE I STARTED!!!
Breakfast- Nat yog, FF muesli, blueberries
Lunch-Lentil & chick pea soup
Snack-FS flapjack
Dinner-Srambled egg, mushroom, bacon.
Glass of feel good
Snack- FS Flapjack
RESULTS
BODY FAT -2%
FAT WEIGHT -8 lb's
TOTAL WEIGHT LOSS -9 lb's
BMI was 31.3 now 29.9
hips -3cm
stomach -1cm
chest -2.5cm
under chest -1.5cm
I am over the moon with the things I have achieved in 4 weeks,I have stuck to healthy eating totally for the 4 weeks and the benefits it has given me are not just the results above.
Sue has been amasing and has given me so much encouragement over the 4 weeks, I now cook(!!) from scratch, my eldest Son now has breakfast every morning, and enjoys cooking poached fish with leafy veg!!
The Fat Scrap team are the BEST and I love working out with such a great group of people.
Hi Sue
Heres my diary for the week so far. Lots of salad again! As I don't really get a lunch break then I have to be ultra organised with something healthy and quick and I find salad does the trick, not bored with it yet! Am conscious once again not enough veg - this have been manic this week with school stuff, however I am pleased with my food choice considering that in the past lack of time would have resulted in less exercise and rubbish food choices i.e. sandwich & packet crisps, and this hasn't been the case this week.
Mon 31 Jan
B - muesli, nat yog, blueberries
S - almonds
L - spinach leaves, peppers, toms, cucumber, tuna, splash olive oil
S - banana
D - 3 egg omlette with onion and peppers and salad (lettuce, peppers, toms, cucumber) and rice cakes
E - 1 hour pilates and 1 hour fab abs
Tues 1 Feb
B - muesli, nat yog, blueberries
S - almonds & raisins
L - salad of spinach leaves, toms, cucumber, peppers, avocado, pine nuts
S - pear
D - buckwheat pasta, tomato, chilli and pine nut sauce
Weds 2 Feb
B - muesli, nat yog, blueberries
S - raisins, cherries
L - salad of spinach leaves, peppers, toms, cucumber, tuna, splash olive oil
S - 4 ryvita & St D Jam
D - was hard to fit this in as mega busy at tea time so only had rice cakes, humous, cucumber, peppers
E - 1 hour body pump & 1 hour boxercise
I have no idea if I have lost weight yet (fingers crossed for weigh in Friday!) however I feel different and work pals have made comments today ref looking much slimmer around the tum - yes!! so am happy and motivated, which is good seeing as I am on a girls nite tomorrow night at Zizzi's so willpower needed to bypass tempting menu options, am the main driver so turning down vino won't be a problem!
Thanks
Fi
x
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