heidij123's Journal, 17 July 2016

Feeling outraged that my weight is up today! It must be just fluid retention due to this wretched cold. Okay and maybe also too many carbs and zero exercise yesterday, though I was well within calorie limit. Will have to force myself to go out for a walk today, though feeling really grotty. And I think I need to lay off the sweet things, even the fruity yogurts, for the time being. But what can I eat instead? I don't really need extra fruit and veg, and am maxing out on protein already. Nuts, maybe?

Diet Calendar Entries for 17 July 2016:
1392 kcal Fat: 33.77g | Prot: 61.51g | Carb: 209.06g.   Breakfast: Crownfield Corn Flakes, Alteza Fat Free Yogurt, Bran Flakes, Cinnamon, Gala Apples, Tea with Skimmed Milk. Lunch: Leerdammer Lightlife, Tea with Skimmed Milk, Hovis Wholemeal Bread Medium, Lettuce, Sainsbury's Cherry Tomatoes, Sainsbury's Be Good to Yourself Honey & Mustard Dressing, Sainsbury's Honey Roast Ham Slices. Dinner: Hovis Wholemeal Bread Medium, Branston Baked Beans, Egg (Whole). Snacks/Other: Herbal Tea, Tea with Skimmed Milk, Tea with Skimmed Milk, Raspberries, Linessa Fat Free Yogurt, Co-Op Garibaldi Biscuit, Rhubarb Pie (Two Crust). more...
1700 kcal Activities & Exercise: Walking (slow) - 2/mph - 35 minutes, Resting - 15 hours and 25 minutes, Sleeping - 8 hours. more...
on diet heidij123's own diet  

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Natural yogurts are fine, just don't buy the regular muck, which is full of sugars and sodium. Nothing wrong with greens but as you say fruits with all that fructose is a no no. Different types of nuts are good for you. Nuts are good for you especially Brazil and Walnut. Everything in moderation if you are to believe the phyto chemical diet. 
17 Jul 16 by member: Mindfull_Body
I eat lots of nuts. Pecans are great too. 
17 Jul 16 by member: JockoT
Hi Heidi! I eat natural unsalted almonds almost daily. Laughing Cow Creamy Asiago cheese wedges are good too.  
17 Jul 16 by member: Scalewatcher3
Almonds & walnuts are the best ones to eat... in moderation of course! Personally I like grape tomato's... 10 equals 14 calories, .2 fat, 3.1 carbs and and .7 protein. I sprinkle some kind of spice every so often. I like Cummin, Greek seasoning and since I'm single a little bit of garlic powder! When I really feel like I just have to eat something I often bite into a wedge of Iceberg lettuce because it fills my mouth, is crunchy and I have to actually chew it; again sprinkle a little spice of some sort and it reigns in the starvation feelings! 
18 Jul 16 by member: spiritspell
Hi Heidi - I really felt for you on this and had to think about it a bit - a part of me says the answer lies in what it is you're trying to solve...hunger? Or meeting a particular nutritional need, etc? This is kind of long but I'm just pondering some options. One thing I will say is, while yoghurt in and of itself isn't a bad choice at face value - the sweet ones are just so chock full of sugar, and ironically the whole probiotic benefit of it is somewhat undermined by that. If you want to keep that in your diet - here's some ideas: if you crave sweets but more filling ones, get the plain yoghurt, and look for those that skew in favour of protein and fat over sweetness. Cut up a bit of fresh fruit for a topping, rather than pre-sugar options. You can also play with "savoury" versions - adding shredded carrot or cucumber, a bit of seasoning. (Kind of like Tzaziki or Raita). Other idea for hot days - freezing blueberries or strawberries, (among the better choices, fruit-wise), then blending them up with unsweetened yoghurt (or even better is kefir, if you can find some there - higher protein, more bioavailability of vitamins such as D, and way more "good guy" bacteria). Otherwise, for a more filling alternative to this, and sort of a "blank slate" food wise, we also like cottage/curd cheese. As you're in Spain, maybe some nice olives (if you like them, that is), marinated tomatoes or other nibbles might work? One of my tricks is also a big batch of coleslaw using rice wine vinegar and dill pickle juice to marinate and flavour up any veggies you like - quick and handy snack that keeps well for 3 days or so, easily...chopped up broccoli florets, young tender cabbage, red peppers...loads of fibre, nutrients, very filling. And while sweet potato is a carb it is also a nutrient powerhouse, fibre-rich, and really all things considered, calorically a good bargain. I like mine seasoned with ginger or curry powder/sea salt and a touch of butter. (Good quality butter, in moderation, from healthy happy cows is not a bad thing!) Avocado is also nutrient rich and, while calorie-dense, pairs wonderfully with light proteins like prawns or tuna. Small amounts of nuts are good - while they are calorically super dense they provide good fats, minerals, and a bit of protein. Those are just some general thoughts. I also tried a "baked oatmeal" recipe (but made it sugar-free and added a touch more protein) the other day that's so unbelievably filling that honestly I can hardly eat one whole piece of the thing....it's not super sweet but it's SO satisfying that it's ridiculous. Can share that with you too if you are tempted; I've also already plugged in the nutrients into FS so that I can quote exact %s for you. 
18 Jul 16 by member: real_gone_girl
Wow, thanks for all the suggestions, folks! I have in to set cravings again yesterday (more than usual, I mean!), because I was feeling rough with this cold and just didn't care. Dress the line after dinner and DIDN'T eat rhubarb pie though, just some canned mango and a sugar-free jelly, which is actually a good standby as it's surprisingly satisfying - must get more of it. Nuts, I love nuts, too much, however I'll add some to the shopping list as they may be helpful in breaking the 'sweet' habit. I do always munch some lettuce and tomatoes at lunchtime, but could I guess try ideas for cucumber/yogurt and coleslaw. Celery too, which goes great with walnuts, could use just a little low-fat mayonnaise I guess? And a few grapes? Yum. I do like sweet potato, especially in a Spanish-style omelette, so could make ones of those for dinner and keep back some for snacking 😀 Will keep a few days in the fridge, I'm sure. 
19 Jul 16 by member: heidij123
RGG, yes please, I would like the oatmeal recipe. I was thinking while we were away last time that it would be good to make something with oats, either like a low-sugar low-fat bite-size flapjack, or like a sort of breakfast cereal that could also be used as a topping for yogurt or fruit. But I forgot about it when we got home! 
19 Jul 16 by member: heidij123
Say no more! I can give you the original link plus the info on what I did to make it lower sugar/higher protein (either way works, or somewhere in between)...I also have a couple of photos. It keeps well in the fridge and is nice cold or hot. I'm at work now but will not forget to do this when free later on!! :)  
19 Jul 16 by member: real_gone_girl
Great ideas RGG - I use savoury yoghurt a lot as a snack as I can't abide the sweet ones. Grated carrot, cucumber, red onion, olives, courgette, peppers, etc, etc either mixed or separately are great. Can you post link to the oatmeal recipe in public or send it to me as well? It sounds good! Best of luck, Heidi and get well soon 
19 Jul 16 by member: Phooka
Hi Phooka! I'm just wrapping up work now and thinking of how best to do it since I want to include a couple of images so you have the nutrition and stuff as well. Can you tell me if you're able to see the nutrition info on this page? If not - I can always include the macros/Cals via an imgur link.. http://fatsecret.co.uk/Diary.aspx?pa=fjrd&eid=2452495720&dt=17001 
19 Jul 16 by member: real_gone_girl
Hi Phooka and Heidi - I uploaded images of the cake and the macros - I sent you both inbox messages (there's 2, because the silly img link for the pics doesn't seem to work, so I had to RESEND to send you URLS - FatSecret's site feels like it was built in 1997. Sigh.) in CASE they still don't work - you can copy and paste these to see cal info and photos of how it turned out with my version: http://imgur.com/a/OsvID and also http://imgur.com/a/MSYX9 
19 Jul 16 by member: real_gone_girl
Thanks, I will give that a try - as soon as the weather cools down and I can bear to put the oven on! I might try baking it as cookies, too. I guess should work? Yum! 
19 Jul 16 by member: heidij123
Heya.. it might, though not sure how the texture will go...my protein version should hold together a bit better, but it does have a battery like texture. Think traybake style might work.  
20 Jul 16 by member: real_gone_girl
*batter....not battery. Stupid phone! 
20 Jul 16 by member: real_gone_girl


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