Posted by Marianne in Misc, Nutrition | 6 Comments
Food Diary – Episode Two – Tuesday
Well today started off a good day for my nutrition because again I was so busy this morning updating my blog. I didn’t get a video made today as I didn’t want to be too repetitive and only have one new recipe idea, but I will show you what I ate and when.
I do feel hungry sometimes between my meals and normally when I have nothing to do, I would start baking or raiding the cupboards for some sort of sugar fix and more coffee. But the fact that I’m recording my every move this week, I don’t want to let myself down. This is a very important point guys, because if you have a particular goal and you are struggling (like I was), a food diary or weekly measurements are a good way to keep some positive pressure on. In addition, if you do feel hungry between meals, drink plenty of water. This fills you up and it’s said that thirst can feel like hunger.
So this morning I was motivated and got up at 06:30 because I wanted to edit and upload my video diary from Monday, write all the recipes and change some visuals on the site. I only had a cup of tea until 08:00, when I had my first meal of the day. I had to have the Hearty Loaded Oats again today because it is so filling and I don’t feel hungry for a good 3-4 hours, plus I LOVE it so much.
Then at 12:30 I had a portion of the Lean Cottage Pie that I made yesterday, I wanted to use it up before making anything new. Right after this I “broke” and had 2 squares of dark chocolate with a cup of tea :-/ But I have learned that beating myself up won’t help because stress can hinder weightloss, so I’ll just carry on and be good the rest of the week.
At about 15:30 I had a coffee break with one of my favorite convenience snacks, a Maple Syrup flavour Nature Valley’s Crunchy Granola Bar seen below. One bar has 185Kcal so it’s a nice bite-sized snack, but these bar are very moreish, so be careful.
At 18:30 I made myself a new dish. I was looking to use up some ingredients and didn’t reall know what to do with them, so I made a Chicken and Mixed Bean Tomato Stew with a little rice. The ingredients and recipe will be in a separate post. It actually turned out really well, and Andrew had some when he got back from work.
Then something awful happened…I was watching TV when I got it into my head I needed something sweet. So didn’t I have to go and start baking cookies!! I was trying to make a healthier version, but thankfully they didn’t turn out, so I was off the hook. What a close call. This is what I mean, I’m a nightmare. Andrew doesn’t think I will ever reach my body fat goal because I “break” so easily. I will have to try harder tomorrow.
Finally at 21:30 I made myself a small snack consisting of 50g cooked chicken and a few pieces of celery, red pepper, carrot and cucumber with salsa dip while I watched TV. With a cup or two of green tea, I was kept munching through all the greenery that I forgot about my sweet tooth.
Evaluating todays meals, I think I could have done better. I would ideally like to keep the calories between 1200 and 1400, depending on my activity for that day. Today’s total was a little too high considering I didn’t workout. All I can do is learn from my mistake, no more chocolate during the week, maybe on saturday 
Below is the summary of my meals and their calories content:
| Time | Meal | Calories |
| 08:00 | Hearty Loaded Oats | 461 |
| 12:30 | Lean Cottage Pie | 330 |
| 13:15 | 2 squares dark chocolate | 100 |
| 15:45 | Granola Bar | 185 |
| 18:30 | Chicken and Mixed Bean Tomato Stew with rice | 350 |
| 21:30 | 50g cooked chicken, salad vegetables and salsa dip | 160 |
| Total | 1586 | |
Intermittent Fasting:
Learn and Train:
Hi Marianne,
Looks like you are a carb junkie like I was before I started the zone.
I have just put a 4×4 block and a 2×1 block meal plan through my fitness pal,
it came out at carbs 130g ,fat 60g and protein 156g.
This is the first time I have put any of the zone meals through my fitness pal. It was a real eye opener. These particular meals came out at 1636 cals in total. When I add in fish oil capsules it puts me up over 1700, right where I need to be for weight loss.
I am not trying to convert you. Its just another option.
Paul
Thanks Paul, but I have been there and done it. Cutting out food groups never sat easy with me as it breeds more guilt inside when you slip up. I no longer create rules. Besides my goal is not fat loss so I do not need a deficit
I see your point.. I guess you don’t agree with the author of the zone Barry Sears that the typical western diet causes inflammation.
What attracted me to the zone was the fact that the majority of people that participate in crossfit use the zone or some modified version of it and they have had excellent results.
I have great energy, my cravings for sugar have disappeared and I am loosing weight at a steady pace. When I get to my target weight it will be easy to tweak for maintenance. Its just great to be free of my sugar addiction, finally. I aim for 85 to 90% compliance. I still like chocolate and icecream and will at some point reintroduce them to my diet.
After all life is about living and the occasional treat will not hurt.
In the end it’s each to there own. There are many paths to health and fitness and I think I have finally found one that fits me and that’s taken me 30 years !!
Cheers
Paul
Paul, I am all for finding what works for you. Being told “this is better” or “that’s wrong” is a very negative way of supporting people. There are many ways for people to eat and it all comes down to personal preference. I do agree that the modern diet (in particular refined sugars) cause inflammation – absolutely!! And I try to be good with my diet too 80% of the time. What I did mean was that I am not wanting to lose weight or get leaner, so my approach and the “stress” over diet is less and less.
It’s a great feeling when you find a method that “fits”
O I am so sorry, I hope didn’t sound like I was preaching. That was not my intention. My intention was to educate and show other options.
Looking at your picture on your web page I would say you have a very good handle on your diet.
Where you are, no stressing, is where I wont to be.
I have given myself 1 year to get into shape and hopefully stay in shape.
Here’s food for thought. My x wife is Inuit. The Inuit are one of the indigenous aboriginal groups that live in Canada. I see here every day what a western diet high in refined carbs did to a once healthy group of people. In less then a generation they have developed all the western diseases, diabetes being rampant. Thanks for taking the time to respond. I Appreciate very much the information you have provided free of charge and look forward to chatting again.
Cheers
Paul
No worries Paul, I didn’t take it as you preaching
It’s unbelievable what processed foods can do to you!
Cheers
Marianne