Monthly Archives: April 2011

Macronutrient breakdown of a typical weekday

Now that I have swapped to kJ counting I was curious to calculate the macronutrient values of what I eat. Everyone has a different take on what you should eat to lose weight so I wanted to know what I was doing.

I picked Monday from last week because it had a typical dinner (my work days are the same up until dinner time and most dinners are a variation on meat and veg with some carb). It was interesting looking at the kJ content of what I ate because I tracked Monday at just under 8500kJ but now, working it out all again, I came just over 8000 kJ. My tracking is only as good as the values I enter. (Grrrrr!) I know where a couple of things have gone wrong (rice and cashews) and I have fixed them now.

I looked up the protein, carbohydrate, fat and fibre of what I ate on Monday and here is what I got (rounded):
kJ: 8025
protein: 122 g ( 26 % kJ from protein)
fat: 47 g (22 % kJ from fat)
carb: 232 g (46 % kJ from carb)
fibre: 38g

And looking at the serves, I had about 3 serves of protein, 4 serves carb, 3 serves fruit, 5 serves vegetable, 4 serves dairy and some cashews which I don’t know where to put.

The %s give an indication of how much of my kJ intake came from that macronutrient. I know they don’t add up to 100% but in cases where there was less than 1g of protein/carb/fat the information sometimes isn’t provided. But I got close. And doing these calculations is only to give me an idea – it doesn’t have to be exact.

I am happy with this. What I am doing is low fat, moderate protein and moderate carb, and it falls neatly between the two programs that I have been looking at in terms of protein and carb intake. I am getting enough fibre through fruit and veg to balance only having 4 serves of refined/simple carbs. My dairy is a little higher than I thought but I use reduced fat milk and have reduced fat cheese. Most of my fat comes from cashews and that is ok because I don’t actually get much fat into my diet any other way.

So, that is what I eat on a weekday. Weekends are more variable but as I still track my kJ and as nothing I am doing is extreme, it should not make that much difference.

Larb Gai with Mint and Basil

I posted about Larb Gai back on the 4th of Feb. I cooked it again, worked out the nutritional info this time and took photos!

It is for this recipe that I wanted to have a herb garden 🙂 I now have coriander, mint and basil in pots.

Larb Gai with Mint and Basil

100ml chicken stock
500g minced chicken or turkey or pork
1/4 cup fish sauce
5 cm piece of fresh ginger, cut into matchsticks
1 long red chilli, seeds removed, cut into matchsticks
1 tsp sugar
2 tbs lime juice, plus extra lime wedges to serve
1 cup mint leaves, roughly chopped
1 cup basil leaves, roughly chopped
1/2 cup coriander (cilantro) leaves, roughly choppped
1 eschallot, peeled and finely sliced
1 lebanese cucumber, thinly sliced
10g roughly chopped peanuts/serve (optional)

Heat the stock in a wok or large frying pan over medium high heat. Add the mince, fish sauce and ginger and cook, breaking up the meat with a wooden spoon, for 5 minutes, or until the meat has browned and cooked through. Add the chilli and sugar and cook, stirring for 2 minutes. Remove from the heat. Add the lime juice, the chopped herbs and eschallot; fold through, allowing the herbs to wilt. Arrange the cucumber on the plates and, using a slotted spoon, pile the larb gai on the plates. Scatter with the peanuts and serve with the extra lime wedges.

Serve with lettuce leaves, rice, other salad bits and pieces (not included in the info below)

nutritional information:
(does not include peanuts – per serve add 266kJ, 2.5 g protein, 5.3 g fat 1.5 g carb)
total: 3858 kJ , 101 g protein, 41.5 g fat, 21 g carb
3 serves: 1286 kJ, 33.6 g protein, 14g fat, 7 g carb
total: 3735 kJ, 101g protein, 41g fat, 21 g carb
3 serves: 1245 kJ, 33.6g protein, 13.6 g fat, 7 g carb
total: 4104 kJ , 110 g protein, 47.5 g fat, 21 g carb
3 serves: 1368 kJ, 37 g protein, 16g fat, 7 g carb

20kg loss achieved – stepping stone goal reached

I have now lost more than 20kg!!! Woohoo! Yeah! Cheerin! Hurrah!

This morning I walked up the hill for my Monday morning walk. The light changed as the sun rose. As I left the house the light had a rosy edge and then it turned golden, then light yellow and finally clear. It was a beautiful morning, fresh and bright. I love this time of year. And on my way back down the hill, I told one of the walkers coming in the other direction that I had lost 20kg. And she was thrilled for me. It was the first person I told and it was so good to share my achievement. I got a little emotional after continuing on my way. Somewhere in my head I am still scared of failing, that I can’t maintain a healthy lifestyle or exercise routine, that I will put the weight back on. But I can do this.

This weeks stats
start weight: 140.9kg (310 lbs)
current weight 119.6kg (263 lbs)
loss this week: 1.9kg (4.2 lbs)
total loss: 21.3 kg (47 lbs)

This week I have decided to increase my kJ uptake by about 800kJ/day (about an additional 200cal) from last week. This works out to be about 8500kJ a day (just over 2000cal). Now that I am exercising 6-7 days a week I really need to be eating a little more. I keep saying I want to slow the weight loss down but it hasn’t happened yet. Part of me knows that I am losing more than recommended, part of me thinks that I am going to fast. And part of me is really excited and thrilled to see so much change so quickly! Part of me doesn’t want to slow down. But I think most of me agrees that a loss of 2kg a week is too much. So, this week, I am trying an experiment. I am increasing my food intake earlier in the day with an extra handful of cashews at morning tea and a slice of reduced fat cheese on my lunch in addition to what I was having. That comes to about an additional 800kJ. I think it is better to increase my daytime food rather than what I have for dinner. I will do this for a week and see how I feel energy wise and try to listen to my hunger and see what happens on the scale next Monday.

Next goal is only a short way off – to have lost 50lbs.

Challenges this week:
– keep exercising – I am up to 9 consecutive days now and I want to keep that going.
– I need to eat up to my daily kJ target every day. I might blog a couple days of food here as part of that.
– give myself a reward for what I have achieved! I am really bad at rewarding myself. So, my challenge is to set up a reward for myself to celebrate the commitment of 13 weeks of healthy living and a loss of 20kg.

Get Healthy!

This morning I had my 12 week phone call with my Get Healthy* Coach, Michelle. It was good 🙂 I was able to update her on my weight and waist measurement and talk about how I have moved from counting points to counting kJ. It is nice to get the confirmation from someone who is trained that I am going well. She said that my 8500kJ sounds about right for me with my activity levels. And we talked about the speed of my weight loss and how I am trying to increase my food a little. She asked about how confident I am to get to my goal weight. She cheered me on with my weight loss. She encouraged me with my exercise to keep going. I am surprised how fast the first 3 months has gone 🙂 I am glad I have another 3 months of calls 🙂

* The Get Healthy Program is an initiative currently being run in some states of Australia. It is a free program where you sign up and get 6 months of phone calls (up to 10 calls) from your own coach to help with your health and fitness goals. I signed up in the 2nd week of Jan when I was starting out.

A 40 week plan has to be split into 3 trimesters

And tonight marks the end of my first trimester. 13 weeks of eating good healthy food, 13 weeks of getting into exercise. I am proud of myself.

This week I tracked both my ww points and in kJ. With the tweaking I did last weekend, I had increased my points by 1 and made sure I ate all of them. That brought up to my kJ target. I ended up a little over today because I forgot to put on my latte at breakfast and then another this afternoon. But apart from that (and that was human error) I am happy with how the kJ tracking is going. It will be interesting to see how the scales go tomorrow.

This week was also the first time I exercised every day. I have now completed 8 consecutive days of exercise, averaging about 45 mins a day.

I baked a cake today. It was so good 🙂 It was a fresh plum cake. It was really nice to do something that I enjoy, that I have not done in the last 13 weeks. I enjoyed my piece of cake. I am taking the rest in to work tomorrow to share it out and I won’t have any more. I know that ‘they’ say rewards when losing weight should not be food related, but this is my plan and I enjoyed the baking, I enjoyed the eating. I included it in my food count for the day and had a light dinner. And I am satisfied with my plan, with my piece of cake and with being able to do some baking again. Life is good. I can put the recipe up if anyone wants. It is not an expensive cake, food wise; not real light but it is no chocolate mud 🙂

My folks were here today and I looked at some photos my mum had had printed from late last year. I have lost weight 🙂

I am off to brush my teeth and go to bed. I have an early morning walk planned. At least daylight savings time has ended and it is light in the morning again. I did not like walking in the dark. Tomorrow I will get to see the sun rise over Canberra 🙂

Panfried Chermoula Barramundi

I had planned to cook something new yesterday. I looked up the recipe, bought the ingredients but it did not happen. Most days with my toddler are good ones; yesterday was not. So, we had something easy for dinner and postponed the new food till tonight.

Tonight we had Chermoula Barramundi. I don’t cook alot of fish. I know that I should eat it more often, it is just that I didn’t grow up eating fish and it is not somthing that springs to mind when I am looking for a dinner option. And the recipe said pan fried… but when I looked there is not much oil in it at all so I thought I would give it a go. I adapted the recipe from one I saw in a magazine called Australian Healthy Food Guide which is a monthly magazine that I have just started buying. I like the look of it – some articles, a good number of healthy recipes and not all that expensive.

Chermoula is a marinade used in Morrocan cooking, usually for seafood and fish. Barramundi is an Australian fish. It is a firm white fish which can be substituted with bream, cod, flounder, kingfish, ling, perch, pike, snapper, shark, hake, whiting for roughly the same kJ intake.

I did like this meal. I served the fish with some lowfat oven bake potato wedges and a salad. The fish tasted nice and it was a light meal. I would cook this again.

Panfried Chermoula Barramundi

4 x 150g Barramundi fillet (or other firm white fish fillet)
1 tbs olive oil
1/3 cup finely chopped coriander (cilantro)
1 tbs lemon juice
1 clove garlic, finely chopped
1 tbs white wine vinegar
1 tsp sweet paprika
1 tsp ground cumin

Chermoula marinade:
Combine the coriander (cilantro), lemon juice, garlic, white wine vinegar, sweet paprika, ground cumin and half the olive oil. Spread the marinade onto the fish. Cover and refrigerate for an hour.

Heat the remaining oil in a frying pan over medium high heat. Cook the fish for 2 minutes on each side, or till cooked through.

Serve with salad.

Serves 4.

Nutritional info(per serve – without including any additional salad): 820kJ, 7 g fat, 1 g carb, 38 g protein

Exercise Success :)

Today I did not want to go on my walk. After waking, I lay in bed 10 minutes trying to convince myself I did not need to today. My mind was saying ‘you have too much to do today, there is the shopping and making of the fig chutney, there is the cleaning up and washing and you still have a cold!’

I got up and put on my walking clothes. That was my first achievement.

I had breakfast with my little boy and got him ready to go. I got our water ready.

We walked my man to the bus stop and then kept going.

I was going to go on a short walk because I still have a cold but once I was going… I kept going. And it was so good to be out. I had tissues with me and blew my nose a couple of times and my sinuses are clear now!

The walk took me 10 minutes longer than normal but I am so pleased I made the effort.