Posted by Marianne in Misc, Nutrition | 2 Comments
Food Diary – Episode Five – Friday
Hi everyone,
I took on board all the things I’ve learned this week and I had the best day today. I have really curbed my appetite with a little alteration of meals. Yesterday I mentioned having something else for breakfast instead of the Hearty Loaded Oats, so I had a bowl of Alpen muesli. I didn’t have it with milk though because I wanted to be able to eat more of the muesli, so I mixed it with water instead, which actually tasted just as nice.
For lunch I had a mixture of things, a sweet potato, sliced and baked in the oven, 100g cooked chicken, 2 celery sticks, 5 slices of cucumber with salsa dip. It’s a bit of a random mix, but was trying to use things up 
I was meeting a friend for coffee at half 7 and was planning on going to a kettlebell class (in the gym this time) with her before hand, so I decided to have my dinner in the afternoon snack “slot” then have a snack after the class. I cheated a bit with the dinner because I used a pre packaged sauce (usually I try to make things fresh). I had a tuna pasta dish. The sauce container said it would serve 2, so I made up 1 tin of tuna and 100g of wholewheat pasta and ate half of the dish. I will have the other half tomorrow for lunch.
My snack at after the class was simply 1 small apple, a protein shake with a little flax oil mixed in.
Later at home I had more celery, cucumber, salsa and 50g chicken.
I feet really good about my snacks today, they were all small and low calorie. Here is the summary below:
| Time | Meal | Calories |
| 08:00 | 85g Aplen with water | 300 |
| 12:30 | 150g sweet potato, 100g chicken, 2 sticks of celery, 5 slices of cucumber and 1 dsp salsa | 310 |
| 15:45 | Tuna pasta with sauce | 310 |
| 19:30 | 1 apple, small protein shake with 5ml oil | 280 |
| 21:45 | 2 sticks celery, 4 slices cucumber, 50g chicken, and 1 dsp salsa | 120 |
| Total | 1320 | |
See you tomorrow.
Marianne
ps – Meant to be having a Chinese for dinner, so the weeks effort will be lost 
Will try to cut the portion though.
Intermittent Fasting:
Learn and Train:
Hi Marianne,
I’m really enjoying trying out your recipes and they are helping me keep my weight under control.
Have you any other tips for healthy snacks especially after dinner when the munchies start!!!
Anne
Hi Anne, First of all I’m really glad you have been having success with your weight control. I too struggle with the munchies after dinner and I find that it’s worse when I’m just watching tv. If there’s anything you could do to keep busy so you forget about food, that really helps. Maybe go for a walk for example. If this is not an option or you’re struggling no matter what you’re doing I would suggest some low calorie high fibre foods. I would have a mixture of celery, red pepper, carrot and cucumber with a little salsa dip. This keeps me occupied and fills me up. Or a small 125g tub of cottage cheese is a great snack, maybe put it on to half a red pepper or into a wide stick of celery. Cottage cheese contains casein protein which is slow releasing and should reduce the cravings.
I hope this helps, I will put some effort in posting ideas specifically for snacks.
Marianne