Gill SW diary -green days

G

g_2012

Silver Member
So I decided to write a diary on here as there is so much help and encouragement. I need to lose 1.5 stone and would like to do it by July. I started on Sunday.

Sunday
b-fromais frais (ff) with frozen summer berries

L- Cauliflour pizza (mashed Cauliflour with an egg and cottage cheese base, then passatta on top with more veg, I used frozen carrot, Cauliflour and peas mix)

d- Chinese, just had half a partition of noodles and bean sprouts and a bit more cauliflour pizza to bulk it out

HEa - Cheese on cauliflour pizza
HEb - 3 scanbran with cottage cheese
syns - allowing a few for the oil on the noodles and an options hot choc

i know I haven't had all my healthy extras today but not feeling very hungry and just wanted loads of veg to fill up on my vitamins and minerals ;)



monday
b - scanbran cake with ff and frozen berries (2syns for a tsp cocoa)

l- more cauliflour pizza

d - loads of veg (leeks, carrots and suede), jacket potato skin x 2 ( husband loves the flesh and I love the skin!) with cottage cheese

Hea - cheese x 2
heb - scanbran
syns - 2 above plus 5 for a protein shake (100kcals) equals 7



tuesday
same as above. But with an additional 5 syns for 1/2 a protein bar (100kcal) so 12 in total today


wednesday
b - half a protein bar (5 syns)
snack- ff and mixed berries
l- pasta bake made with whole meal pasta, passatta, cottage cheese, egg, peas, spinach.
d - veg (leeks, carrot suede), cottage cheese, 2 Linda mc carney rosemary sausages

hea - cheese
HEB - feta cheese
syns- 2 option hot choc plus the 5 above equals 7 today
 
I was looking at the calories and nutritional information for the protein shake I have and wondering if I could class it as a healthy extra a choice as its similar to milk.


I make it with water and its 100kcals per serving

Thursday

B - protein shake (5)
L - scan bran cake (with ff and frozen berries) (2 syns) for cocoa and HEB
D - mushy peas with jacket potato skins and 2 x portions of feta cheese HEA and HEB small amount of fish pie (homemade 11syns for all but I'll have a 1/4 so will call it 3 syns
Syns - option hot choc (2) plus others above total 12
 
Last edited:
Deathworm said:
Not good on any info, sorry but wanted to say that the cauli pizza sounded a good idea. I am a bit concerend about using mash potato - in particular packet mash to make a pizza - though I guess normal mash would be ok - trying to not use too much packet food high in salt so will try your cauli idea!
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It's lovely, got it out of a mens health magazine. Just cook the cauliflour, drain then mash with 2 eggs, herbs and half a pot of cottage cheese, then put in the oven for 20 mins then take out add your topping and put back in for 10 mins. So filling!
 
g_2012 said:
I was looking at the calories and nutritional information for the protein shake I have and wondering if I could class it as a healthy extra a choice as its similar to milk.


HE's are based on their calcium/fibre content and it has to be exact hence the measuring etc so you are going to sabotage the plan massively if you are not getting them right, you'd be surprised the difference it makes just by measuring them....
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gemma1985 said:
g_2012 said:
I was looking at the calories and nutritional information for the protein shake I have and wondering if I could class it as a healthy extra a choice as its similar to milk.


HE's are based on their calcium/fibre content and it has to be exact hence the measuring etc so you are going to sabotage the plan massively if you are not getting them right, you'd be surprised the difference it makes just by measuring them....
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Thanks Gemma, here's the nutritional info from the website. No I don't like milk and tend to have a scoop of protein each day just to up my protein intake, especially in my normal life when going to the gym 6 times a week.

Per 25g:
Energy: 97.1Kcal
Energy: 409.0kJ
Protein (dry basis): 20.3g
Protein (as-is): 19.4g
Fat: 1.67g
Carbohydrates: 1.48g


Each 25g serving also contains:


Magnesium: 189.3mg (50% RDA)
Vitamin C: 40.4mg (50% RDA)
Iron: 7.1mg (50% RDA)
Vitamin E: 6.1mg (50% RDA)
Vitamin B3: 8.1mg (50% RDA)
Vitamin A: 403.0mcg (50% RDA)
Zinc: 5.0mg (51% RDA)
Vitamin B6: 707.0mcg (51% RDA)
Vitamin D3: 2.52mcg (50% RDA)
Vitamin B1: 555.0mcg (51% RDA)
Vitamin B2: 707.0mcg (51% RDA)
Vitamin B12: 1.0mcg (40% RDA)
Folic acid: 101.0mcg (51% RDA)
Iodine: 76.0mcg (51% RDA)


Thank you very much!
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gemma1985 said:
Also try to fit in some Super Speed foods to give your weight loss a boost, on a green days these include:

Blackberries
Blackcurrants
Cranberries
Melon, all varieties
Raspberries
Strawberries
Baked Beans in tomato sauce
Broad Beans
Butter Beans
Garden/fresh peas
Marrowfat peas
Mushy peas
Petits pois

Sorry feel like I'm bombarding you!!ha
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Thank you :) the frozen mixed berries I have are blackberries, black currants and raspberries so that should help.

I may have some mushy peas tonight, think Ill change my planned meal slightly to incorporate them ;)

think ill struggle with my HEs :( I love cheese though so may have to have more of that. Shame about the protein shake as that could have worked well. Do you think it would stop me losing if I had that instead of milk?


Thank you for your feedback :)
 
g_2012 said:
Thank you :) the frozen mixed berries I have are blackberries, black currants and raspberries so that should help.

I may have some mushy peas tonight, think Ill change my planned meal slightly to incorporate them ;)

think ill struggle with my HEs :( I love cheese though so may have to have more of that. Shame about the protein shake as that could have worked well. Do you think it would stop me losing if I had that instead of milk?


Thank you for your feedback :)
Click to expand...

The mushy pea curry is good or I tend just to have mushy peas with SW Chips and lots of salt and vinegar mmmm....

Well you only have to have 1 or 2 A Choices so you can have cheese everyday just try to mix it up as much as you can, as you know from my diary I have the Laughing Cow Cheese Triangles (5 LIGHT or 6 EXTRA LIGHT they are a HEA if you can't be bothered with the weighing) and use them on Ryvita or scan bran which are my HEB therefore lunch covers one of my HEB and my HEA, and the choices for Bs are amazing cereals, cereal bars, bread, ryvita minis etc etc I struggle keeping my B Choices to two!ha

The protein shake won't stop you losing weight so long as you syn it instead of using it as a HEA so just count the 5 syns into your daily plan (remember you can have 5-15 syns a day)
 
gemma1985 said:
The mushy pea curry is good or I tend just to have mushy peas with SW Chips and lots of salt and vinegar mmmm....

Well you only have to have 1 or 2 A Choices so you can have cheese everyday just try to mix it up as much as you can, as you know from my diary I have the Laughing Cow Cheese Triangles (5 LIGHT or 6 EXTRA LIGHT they are a HEA if you can't be bothered with the weighing) and use them on Ryvita or scan bran which are my HEB therefore lunch covers one of my HEB and my HEA, and the choices for Bs are amazing cereals, cereal bars, bread, ryvita minis etc etc I struggle keeping my B Choices to two!ha

The protein shake won't stop you losing weight so long as you syn it instead of using it as a HEA so just count the 5 syns into your daily plan (remember you can have 5-15 syns a day)
Click to expand...

Thanks so much Gemma for your help. I don't want to give up the shake as I do rely on it when gyming a lot and I want to be able to stick to this for life and maintain my slimmer figure (if I get there haha;) )

great idea about laughing cow, that would be perfect for my lunches especially when back at work. May also try the nutri grain breakfast biscuits as my afternoon snack. You will be able to tell when I'm back at work as I eat much more, I have a massive appetite, I think mainly because if gyming so much!
 
Of course you need to think of it as a lifestyle change and not a diet so if you want the shakes have them and enjoy them :D (just remember to syn em haha) yeah that works well for me for lunch at work hence why I eat it so much! and you can have it with carrot sticks and tomatoes and all sorts really just to jazz it up a bit. You make me feel bad for being so lazy and not going to the gym.... I have been trying to find the courage to get back into my training I think because my weight hasn't really stuck yet I'm using that as an excuse as to when I'll start, I love to go but I'm joining a new gym and I'm a bit scared!
 
Don't be scared Gemma, until about 2 years ago I hadn't ever really worked out at all. Then both my husband and I decided to do it together after our wedding. It's become part of life now :) if you are worried about it being busy there is definitely a trend that the later in the week you go, the quieter it is! We got a full induction so we knew how to use everything and then from there I just used google and womens/mens health fitness magazines and info online to find all sorts of tips for getting the best out of your workout.

i also really liked a few of the classes and they really push you outside your comfort zone too.

if you need any help on the exercise front please don't hesitate to ask ;) however it's definitely true that eating is 90% of getting the figure you want :)
 
Friday
B- Egg pancakes (1 whole egg, 2 egg whites, sweetener, lemon, raspberries and dollop of ff)
L - scan bran cake (5 scan bran (HEB) an egg, cocoa powder (1.5 syns) frozen berries and ff)
D- pasta bake with loads of veg (peas, cauliflour, carrots, passatta, feta cheese (HEB)
snacks- low fat cheese (HEA), protein shake (5 syns) option hot choc (2)
total syns

Going to edit later incase something doesn't go to plan :)
 
Hi Gemma,

when I use normal cheese I have the reduced fat cheese slices from aldi (1 as a healthy extra) so I don't have to weigh :) with the feta, I get the apetina 10% fat feta which is 200g and open it and mark it out into quarters so its 50g. Is that correct?

thank you :)

I am going to make mushy pea curry tomorrow I think :)
 
Right I've just checked the only listing for feta is for 45g for all types, and can't see the cheese slices from Aldi are these an old HE you are going from? If weighing is a problem I would suggest changing to:
x2 Dairylea Light Cheese Slices
x4 Dairylea Light Triangles
x3 Dairlea original Triangles
x5 Laughing Cow LIGHT triangles
x6 Laughing Cow EXTRA LIGHT triangles
x2 Babybel original
x3 Babybel Light
2 x35g tubs of Philadelphia Light Soft cheese.

Sorry I feel like the Healthy Extra Police!!Ha but I cannot stress the importance of getting these right or it will completely sabotage your weight loss. If you aren't getting the correct amounts they then become syns so you will prob end up going over your syn allowance and also you will not be getting your HE's both massive parts of the plan.
 
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