Thread: My journey to a healthy relationship with food

I am doing sw at home and have decided to record my food diary here - have struggled to keep my diary but hopefully this will help keep me focussed I have experimented a bit with the plans but am mainly doing Red. Any comments, hints, tips and advise will be much appreciated as I am a sw novice

Wednesday 6th Feb 2013
Breakfast - 1 smoked turkey rasher, 1 light bacon rasher, 1 fried egg, 1/3 tin of beans, 2 mushrooms, 1/2 tomato (fried in frylight)
Lunch - slice of german wholegrain rye bread (60 kcal = 3 syns), tin of mackerel in tomato sauce, lettuce
Dinner - grilled skinless chicken breast, kitcheree (curried rice, lentil, onion, small potato), spicy roast batons of swede and celeriac
Snacks - banana, orange, apple, 1 ryvita (HexB) with 35g tub of philli light (HexA), 1 mini babybel light
Drinks - 1.5 litre water, 2 mugs of tea with splenda


Thursday 7th Feb 2013
Breakfast - porridge (HexB)/water/fresh blueberries
Lunch - salad of lettuce, cucumber, red pepper, celery and leftover chicken breast and spicy rice/lentil
Dinner - pork fillet, steamed potato, roast carrots and parsnips
Snacks - orange, banana, apple, kiwi, 1 ryvita with 20g cheddar light + 1 mini babybel (HexA)
Drinks - 1.5 litre water, 2 mugs of tea/splenda


Friday 8th Feb 2013
Breakfast - porridge (HexB)/water/fresh blueberries
Lunch - slice of german wholegrain rye bread (60 kcal = 3 syns), smoked salmon on lettuce
Dinner - frittata of 2 eggs, turkey rasher, bacon rasher, mushroom, red pepper, onion, tomato, savoy cabbage
Snacks - banana, apple, handful of grapes, kiwi, 1 ryvita (HexB) with 20 g cheddar light + 1 mini babybel (HexA)
Drinks - 1.5 litre water, 2 mugs of lemsip and 1 mug camomile tea, 250ml ss milk (HexA) + options belgian choc (2 syns)

I really need to try and drink more water!

Saturday 9th Feb 2013
Breakfast - porridge (HexB)/water/fresh blueberries + 1/2 pink grapefruit
Lunch - 2 ryvita (HexB) with 35g tub of philli extra light (HexA), cucumber, red pepper and celery sticks, mug of Slim a Soup creamy chicken (3 syns)
Dinner - lean gammon, savoy cabbage, sw syn free chips with a fat free yoghurt/garlic/parsley dip
Snacks - banana, pear, handful of grapes, fat free natural yoghurt
Drinks - water 2 l, mug of camomile tea,


Sunday 10th Feb 2013
Breakfast - 1 smoked turkey rasher, 1 light bacon rasher, 1 fried egg, 1/3 tin of beans, mushroom, tomato (fried in frylight)
Lunch - 2 small packs of sushi (not sure if they have a syn value - mainly rice, veg and fish, nori ?) soy sauce
Dinner - Chicken breast slices, pasta twirls with spicy tomato sauce, large salad, lettuce, tomato, red onion
Snacks - banana, apple, 2 ryvita with 20g cheddar light + laughing cow light triangle (HexB + HexA), homemade low fat yoghurt with 1 tsp options belgian choc (3 syns - very yummy)
Drinks - 2 cups of tea, water

Monday 11th Feb 2013
Breakfast - porridge (HexB)/water/fresh blueberries
Lunch - large salad; Rocket, cucumber, red pepper, celery, couscous, 1 tbsp lighter than light mayo (1 syn)
Dinner - grilled filet steak, carrots, broccoli, grilled portobello mushroom w. garlic, onions, quark + 20g cheddar light (part HexA), mash (4 syns?)
Snacks - banana, pear, apple, 1 babybel light (part HexA), low fat natural yoghurt w. 1 tsp options belgian choc (3 syns)
Drinks - water 2 l, mug of tea (no milk)


Tuesday 12th Feb 2013
Breakfast - porridge (HexB)/water/frozen fruits of the forest berries
Lunch - large salad; Rocket, cucumber, red pepper, celery, couscous, 1 tbsp lighter than light mayo (1 syn)
Dinner - steamed trout, broccoli, asparagus, fat free quark dip with dill, lemon juice, 2 small steamed new potatoes
Snacks - banana, apple, 1 dark rye ryvita w. cold lean beef, low fat natural yoghurt w. 1 tsp options belgian choc (3 syns)
Drinks - water 2 l, mug of tea (no milk)

Wednesday 13th February 2013
Breakfast - 1 smoked turkey rasher, 1 'light' bacon rasher, 1 fried egg, 1/4 tin of beans, mushroom, tomato (fried in frylight)
Lunch - 2 dark rye ryvita (HexB) w. cold lean beef, lettuce, red pepper, cucumber, radishes, 1/4 35 g tub Philli extra light
Dinner - steamed trout (leftover from yesterday), huge salad of lettuce, rocket, mushroom, red onion, spring onion, tomato, cucumber, radishes, celery, red pepper, small pickled chili cornichons, 1 tbsp dill/lemon sauce (1 syn)
Snacks - banana, apple, pear, low fat natural yoghurt w. 1 tsp options belgian choc (3 syns), 30 g mixed nuts, 10 g pumpkin seeds
Drinks - camomile tea, 1.5 l water

My bad knee is getting stronger and already benefitting from my reduced weight - today I started walking: 3600 steps - total of 155 kcal burnt Gonna take it easy and slowly build up my exercise, so will aim for 4000 tomorrow

Thursday 14th february 2013
Breakfast - porridge (HexB)/water/banana
Lunch - 2 dark rye ryvita (HexB) w. cold lean beef, lettuce, red pepper, cucumber, radishes, 1/4 35 g tub Philli extra light (part of HexA)
Dinner - Carrots, cabbage, 1 small potato, pickled onions and cornichons, grilled spicy turkey breast steak, balsamic, lemon juice, 1 tsp wholegrain mustard (1 syn?)
Snacks - apple, orange, kiwi, 15 g mixed nuts, low fat natural yoghurt w. 1 tsp options belgian choc (3 syns)
Drinks - camomile tea, 1.5 l water

Exercise - 35 mins brisk walk, 4064 steps, 177 kcal - happy with that for a start but left knee feels a bit fragile Just made another batch of yoghurt, this time fat free - hope it turns out alright.

Friday 15th February 2013
Breakfast - porridge (HexB)/water/cinnamon
Lunch - large salad; Rocket, lettuce, cucumber, red pepper, tomato, carrot, bit of noodles, chicken breast pieces, 1 tbsp chilli sauce(2 syns)
Dinner - grilled sea bass filet, large portion stir fried veg; carrot, red onions, savoy, swede, beans, red and green peppers, 1 tbsp dill/lemon sauce (1 syn)
Snacks - banana, grapes, blueberries, strawberries, cherries, some nuts and seeds from graze box (HexB)
Drinks - mug of fruit tea, 1.5 l water, 250 ml ss milk (HexA) with my daily treat of 1 tsp options belgian choc (1 syn)

Exercise - 30 mins brisk walk - 3500 steps - 168 kcal - knee better today than it has been for months - really happy - as soon as I can do pain free squats I will start swinging kettlebells as well - looking forward to it

Saturday 16^th February 2013
Breakfast – leftover salad; Rocket, lettuce, cucumber, red pepper, tomato, red onion, mushroom, spicy turkey breast pieces
Lunch – (pub) wholegrain sandwich (HexB) with lettuce, chicken and bacon, mayo (5 syns?), side salad of mixed leaves, tomato, red onion, cucumber, vinaigrette dressing (2 syns?)
Dinner – cajun turkey steak, spinach w. spring onion, ginger and garlic in soy sauce, celeriac and sweet potato mash
Snacks – banana, apple, orange, 1 babybel light (part HexA)
Drinks – mug of tea/splenda, 2 l water incl sparkling spring water with pub lunch, 250 ml semi skimmed milk (HexA) w. 1 tsp options belgian choc (1 syn)

Exercise - total for the day 10,278 steps and counting ;-)

Total loss this week; 2 lb - very happy with that

Sunday 17th Feb 2013
Breakfast - 1 smoked turkey rasher, 1 light bacon rasher, 1 fried egg, 1/3 tin of beans, mushroom, tomato (fried in frylight)
Lunch - large salad; Rocket, lettuce, cucumber, red pepper, celery, cherry tomatoes, mushroom, radishes, 25 g light cheddar + 1 babybel light(HexA), 1 tbsp lighter than light mayo (1 syn)
Dinner - german wholegrain rye bread (3 syns), fried egg, lettuce, onion, cucumber, tomato, leftover celeriac/sweet potato mash
Snacks - 2 bananas, apple, kellogs nutri-grain strawberry bar (5 syns!!), fat free yogurt w. 1 tsp options belgian choc (1 syn)
Drinks - 2 mugs of tea, 1.5 l water

Exercise - total of 5000 steps (felt like a lot more.....)

Monday 18th Feb 2013
Breakfast - 1 smoked turkey rasher, 1 light bacon medallion, 1 fried egg, 1/3 tin of beans, mushroom, tomato (fried in frylight)
Lunch - 2 dark rye ryvita (HexB) with philli extra light, radishes, red pepper, cucumber
Dinner - wholemeal pasta fusilli with meatballs, tomato sauce with carrot, celeriac, chopped tomatoes, onion, garlic, lots of fresh basil and some dried oregano, 30 g grated cheddar (HexA)
Snacks - pear, kiwi, orange, fat free yogurt w. 1 tsp options belgian choc (1 syn)
Drinks - 1 mug fruit tea, 1.5 l water

Exercise - brisk 30 minute walk, 3200 steps, 2837 of those were aerobic, 117 kcal - would have liked to have done more but was knackered.

Tuesdayday 19th Feb 2013
Breakfast - 1 smoked turkey rasher, 1 light bacon medallion, 1 fried egg, 1/3 tin of beans, mushroom, tomato (fried in frylight)
Lunch - 3 dark rye ryvita (HexB) with philli extra light, radishes, red pepper, cucumber, tomato
Dinner - leftover from yesterday: spaghetti with meatballs, tomato sauce with carrot, celeriac, chopped tomatoes, onion, garlic, lots of fresh basil and some dried oregano, 30 g grated cheddar (HexA)
Snacks - apple, pear, strawberries, orange, fat free yogurt w. 1 tsp options belgian choc (1 syn)
Drinks - 1 mug fruit tea, 1.5 l water

Wednesday 20th February 2013
Breakfast - porridge (HexB)/water/fresh blueberries
Lunch - home made celeriac & apple soup, 1 ryvita dark rye (HexB)
Dinner - cajun chicken thighs (skin/fat removed), sw chips, broccoli, courgettes, dip of lighter than light mayo (1 syn) + fat free yoghurt w. garlic, parsley
Snacks - mandarin, banana, strawberries, fat free yogurt w. 1 tsp options belgian choc (1 syn)
Drinks - 1.5 l water, mug of fruit tea

Had a sneak pre-view (weigh) this am - looks like I'm on track for another 2 lbs loss this week (WI Sunday) I know I shouldn't, but knowing whether I'm on track or not helps me stay motivated / gives me a chance to take drastic action if I'm not I made another batch of delicious fat free yoghurt today and also a batch of yoghurt for fat free herb/chilli/garlic cream cheese (£0.53 for 1 litre uht skimmed milk - I like it!) My food diary is more or less a copy/paste job of yesterday's, although I was feeling a bit hungry today (it's sooo cold outside - wonder if that played with my appetite?? - and so I had a bit more;

Thursday 21th February 2013
Breakfast - porridge (part HexB)/water/fresh blueberries
Lunch - home made celeriac & apple soup, 2 ryvita dark rye (part HexB) w. fat free soft cheese (part HexA)
Dinner - leftover cajun chicken thighs (skin/fat removed), sweet potato mash, courgettes, cabbage, dip made of lighter than light mayo (1 syn) and fat free yoghurt w. garlic, parsley
Snacks - mandarin, banana, apple, fat free yogurt w. 1 tsp options belgian choc (1 syn)
Drinks - 2 l water, mug of fruit tea, 250 ml semi skimmed milk (HexA) w. 1 tsp options belgian choc (1 syn)

Friday 22nd February 2013
Breakfast - porridge (part HexB)/water/fresh blueberries
Lunch - german wholegrain rye bread (3 syns), egg, bacon medallion, tomato, mushroom, onion
Dinner - chilli con carne (3 syns as made with lean mince and olive oil, onions, red kidney beans, chopped tomatoes),10 g grated cheddar (HexA), leftover sweet potato mash, large side salad; lettuce, cucumber, red pepper, cherry tomato, celery, pickled chilli cornichons
Snacks - apple, mandarin, banana,
Drinks - 2 l water, 1 mug fruit tea, milkshake of 200 ml semi skimmed milk (HexA) with fat free yoghurt, 1 tsp splenda and 2 fresh strawberries = nice!

Saturday 23rd February 2013
Breakfast - porridge (HexB)/water/fresh blueberries
Lunch - large salad of lettuce, cucumber, red pepper, celery, tomato, wafer thin chicken, 2 laughing cow extra light triangles (part HexA), 1/2 tbsp lighter than light mayo (1 syn)
Dinner - gridled duck of breast slices (skin and fat removed) (2 syns ?), spinach, spring onion, garlic, ginger, soy, sweet potato mash, orange/honey/chilli sauce (2 syns)
Snacks - strawberries, mixed nuts and beans from graze.com (2 syns), fat free yoghurt w. 1 tsp options belgian choc (1 syn)
Drinks - 1.5 l water, mug of fruit tea, 150 ml freshly squeezed orange juice (unsweetened) (1.5 syns)

Sunday 17th Feb 2013
Breakfast - 1 smoked turkey rasher, 1 bacon medallion rasher, 1 sainsburys BGTY cumberland sausage (1/2 syn) 1 fried egg, 1/4 tin of baked beans, mushroom, tomato (fried in frylight)
Lunch - large salad; lettuce, cucumber, red pepper, celery, cherry tomatoes, mushroom, radishes, wafer thin chicken, 1 tbsp lighter than light mayo (1 syn), 1 dark rye ryvita (part HexB) with laughing cow extra light triangle (part HexA)
Dinner - beef filet steak, sw chips, side salad: lettuce, cucumber, red pepper, celery, cherry tomatoes, mushroom, radishes, pickled onion + cornichons, 15 g grated cheddar (part HexA)
Snacks - banana, apple, 1 dark rye ryvita (part HexB) with laughing cow extra light triangle (part HexA), 1 pack of 25 g reduced fat crisps (5.5 syns)
Drinks - 2 l water, 2 mugs fruit tea, 1 mug hot choc (water/options 1 syn)

WI today: -2 lbs