Tag Archives: food

the nuts and bolts of it – food

At a weight of 65kg (143 lbs), I would need to eat about 9000 kJ (2100 cal) a day to maintain that weight, doing moderate exercise 3-5 times a week.

65kg is in the top half of my healthy BMI weight range and gives me a 5 kg buffer before I hit the overwieght category. It is the weight I am aiming for. I don’t know what it will look like or feel like and I have no timeframe for getting there. But in my head, that is a good aim.

At my current weight of about 95kg (210 lbs) and doing moderate exercise 3-5 times a week, I need to eat about 9000 kJ to lose 0.5kg a week.

I am going to start this year by setting my kj ‘budget’ at 9000kJ a day. There are a couple of reasons for this:
– I want to know what it is like to eat that much over a period of time, like a month. If this is going to be my food budget in maintenance I want to think about what that means in a practical sense.
– I am aiming for a weight loss rate of between 0.5kg and 1kg a week and as I plan to do moderate exercise 5-6 times a week this is a good food budget to help me with that.

I am going to start tracking again on Tuesday. I know it is the new year and all, and I know that I usually start on Mondays but given our plans tomorrow, the actual food tracking will start on Tuesday. There is a nice symmetry to that. Tuesday is the 3rd of Jan and I started last year on the 3rd of Jan. So, Tuesday 3rd of Jan it is. I will keep this food budget in place till the end of January and review then. I know what a normal day of food looked like at 8000kJ and I know how to build that to 8500kJ. I am going to start with that and then build in the additional 500kJ.

However, I am not waiting till Tuesday to start exercise. I am dressed in my gear and as soon as the boy goes down for his nap I am heading out to try a new 5km route. I am walking it today to break in my new running shoes (*squee*) and because it is about 30’C outside and also because I am doing a running workout tomorrow. I am looking foward to a nice walk to bring in the new year. I will think of my running friends and send them good wishes for their planned runs today.

More about the nuts and bolts of exercise later….

Christmas day meal planning

I am thinking about Christmas day food. I want it to be special, I want to have the traditional things that are important to us for Christmas. I want it to be healthy and I don’t want to eat too much.

I discovered a few years ago that one important Christmas food for me is mince pies. I discovered that the year we didn’t have any. I may or may not be making them. One pro for buying them is that I will only buy 6 and once they are gone they are gone. If I make them, we might end up with 12 or 18…. I think it is safer to have fewer in the house.

Talking with my man, he has identified prawns as an important festive food; prawns in lemon and piri piri cooked over the BBQ. This is going to be the centre of our Christmas day lunch. I am going to pair it with a light salad and some bread.

For dinner, we are going to a friends place. There will be roast meats and vegetables. I have offered to bring a mixed steamed green salad that we can have either warm or cold. It will be asparagus, snowpeas, beans, sugar snap peas, broccoli scattered with a zesty garlic (gluten free) breadcrumb topping. It will be fresh and light and the breadcrumbs will make it special. I am also bringing a dessert option… well two dessert options. I am making small meringues with nuts and chocolate and a chocolate hedgehog roll we can cut in thin slices. By bringing small desserts, I can have a little and stop. That is the plan, anyway.

And for special breakfast, we will have a supreme fried sandwich. This is a little bit of a joke in our house. A fried sandwich with ham, cheese and mustard is called a Mr Fried Sandwich. We use small pieces of bread, lite cheese and lean ham and no butter – it is fried in a dry pran. One version is with a fried egg, another version has relish instead of mustard, one version has blue cheese. This is an easy breakfast I can account for with my kJ. For Christmas we are going for a fried sandwich with special Christmas ham, Jarlsberg cheese, fresh eggs, herbed mustard and special bread. It will be the Majestic Fried Sandwich! And, it will keep me going till lunch!

All meals with have protein. Lunch will be low kJ and lite. Dinner I will avoid the carbs and stick with green veg and roast meat. At some point there will be mince pies.

I also want to go walking. I might need to get up early for it but I need to fit it in next Sunday. And for Boxing day.

For our family, Christmas is about joining together with the people we love. Some of that happens over a meal and so there are special foods. This year, I want to make it special but remember the concept ‘healthy for life’ and build that into the day. I can do both; they are not mutually exclusive.

Check in

I just want to say I have had 4 days of eating properly and I feel better. I pushed myself a little far I think with the running and have had a couple rest days but I will be back out there tomorrow, rain or shine.

It boggles me how it can be so easy to be on track when everything is going well. For example, today at work I said that I did not want the free lunch after the orientation program – this was when I was looking at the food. I said I am watching what I eat, it would be difficult to guauge the kJ in what was provided and as I had bought my lunch in I would stick with that. I was respected for that choice. It was actually an easy choice for me to make today.

But then, when things are not ok, it is so hard to be on track. Every decision is a struggle. Sometimes I can make healthy decisions and sometimes I let it go and give in to whatever is driving me. What I find frustrating now is that I look back at last couple of weeks and I don’t understand why I acted that way – it is so foreign to my state of mind now.

I hope I get better at seeing that switch coming up so that I can manage it, even avoid it. I hope I get to a point where I can look at what is stressing me and channel that in ways that are not related to food. I am getting better but it still is a fallback for me.

Small steps. Today was a victory and each day of good choices reinforces a better way. This is not about perfection, it is about improvement. I will keep going.

The other thing I am really happy with today is that I had a surprise visit from my sister and her fam after work. They live about 4 hours drive away so it was very exciting to see them with about 40 minutes warning. They were at our place for dinner and on such short notice we got takeaway. We picked up some bbq chicken, shredded it and made wraps with tortillas, salad, light sour cream, salsa and light cheese. It was tasty and healthy. For my second wrap I used a large lettuce leaf rather than a second tortilla. It was a meal that I could track easily and while a little more work than straight takeaway it was still easy.

Four days in a row of good, clean eating. It is a good start. Already I can feel the difference in my body. Eating healthy food is better for me. I need to remember this.

An excellent week

I have had a really good week, an excellent week, so far. I have exercised every day and I took the stairs at work as well. I have not had any chocolate, I had 2 biscuits at a games night that I had planned into my day but other than that, I have had no sweet treats. Last night I really wanted some chocolate but instead had mango, yoghurt and some almonds. It was filling, there was some sweetness but also the crunchiness of the almond. Another good thing was that it took time to make and eat; much more so than grabbing the chocolate out of the cupboard. And I got to feel smug about it.

I have liked having very simple straightforward goals this week. I know what my plan is for the day, I follow the plan, I mentally tick the things on my list. I feel good in my body.

And because I was feeling good in myself yesterday, I went to the shops at lunch and popped into a clothes shop that I like. About 6 weeks ago I tried on a dress with them but didn’t buy it because I couldn’t justify the expense. Yesterday, the same dress was marked down by 75%. I bought it. It is a summer daytime dress and completely different to what I am used to wearing; it is fitted, sleeveless, bright colours, horizontal stripes. It fitted 6 weeks ago (just) and now it feels and looks fabulous.

This week it has been about one day at a time and today all I have to think about is making healthy choices today. That is achievable.

weekend challenge

This weekends holds yum cha with my sisters and their families, my older sisters 40th party, out for dinner, out for lunch.

Heading out soon. I will remember that the more healthy choices I make the better but that celebrations like this happen rarely. I will enjoy myself.

I did get all three Up and Running workouts in this week, very smug about getting up early this morning to fit the third in! Taking walking gear with me. I plan to go out both days to offset some of the celebrations ๐Ÿ™‚

I won’t be back till Monday night, weigh in for end of week 39 will be on Tuesday.

Celebrating success :)

I am not sure how I will go tomorrow on the scales. I had an ok week foodwise but with very little exercise. Things were just really busy. I was out on Friday night and then over the weekend I had a short trip to a family party. This morning I went for a good 45 minute walk with some jogging intervals but also had a small piece of cake (which was delicious!).

I am looking forward to getting in more exercise next week because I have really missed it.

At the party on Saturday night it was really good to see my extended family. I last saw them in mid December when I was at my heaviest. I recieved so many positive comments last night and it was just lovely to have their support and encouragement to keep going. I looked amazing, too, wearing one of my pink tops I bought a few weeks ago (see the pink entry here). And foodwise, I had taken carrot sticks, capsicum slices and cherry tomatos to put out with the chips/cheese/dips/crackers and I ate the vegetables. I did not have that much food for dinner and I skipped dessert entirely (I was really happy with that call, I did not feel like I missed out at all. How good is that!). For drinks, I made some unsweetened berry ice tea which I mixed with soda water and it was bubbly and pink and delicious. I didn’t want the alcohol with my special tea to hand ๐Ÿ™‚

So, tomorrow, I will get up, weigh in and go for my morning walk. Whatever happens on the scale, I am ready to keep going. The scale is still an important measure for me but I also have other measures that are becoming more important – wanting to exercise, making good food choices and feeling good in my skin. These are, in the end, more important than the number ๐Ÿ™‚

random tired musings

My work hours changed this week so that I am doing Mon, Tues, Thurs and Fri. It feels like a Thursday night for me right now and I am exhausted. There won’t be new experimental foods on Friday anymore… but hopefully I will be able to do some cooking on Wednesdays and weekends. Being able to pull things from the freezer this week has been wonderful.

I have had a really good week so far. The scales this morning were down a good way from Monday. I am tracking and eating well. I am exercising. I haven’t done any resistance training this week but I will do some over the weekend.

We had a work morning tea on Thursday and I took in a sultana cake and a chocolate hedgehog roll. I knew how many kJ were in a piece of each and I really enjoyed both. I was asked for the recipes. I had my cup of tea in my hand to stop my fingers from wanting to pick up more food. It helped having really nice tea and my teapot. I stood away from the table with the food on it and talked to my colleagues. It was a nice morning tea and I managed to avoid the leftovers for the rest of the day. I went out for a brisk walk at lunch and I stayed within my kJ target for the day.

People are commenting regularly now about my weight loss or my exercise habits. I like that. Most days, I have a little strut in my step because I feel good in my clothes. I look in the mirror and I tell myself how well I am doing. The saying it out loud is a good thing.

I have won a soup maker in a magazine competition. It has not arrived yet but I am looking forward to it. I want to make soup: roast tomato and garlic, curried vegetable with lentil, zucchini and parmesan, chicken and sweet corn, roasted root vegetable soup, broccoli and blue cheese. So many soups! I am going to need to get some sturdy containers that are freezer and microwave safe.

This weekend we need to cook some things to stock the freezer. I think there is a party to go to, I need to relax. I want to spend some time with my family and enjoy that. I have some little jobs to do.

Life is good. I am getting closer to my goals while enjoying the journey.