I was feeling much better yesterday though I was still careful to rest my back and not overdo. I did start my day with a bath to loosen up the tight muscles, but I was then able to sit at my desk and type, though I only did so for an hour at a time. I was careful to make sure my back was always supported when sitting, but I still took an hour after lunch to lay down with my neck supported and my knees propped up. However, despite this I was able to get back to a more normal routine which in turn made it easier to eat well. I’m really happy I managed to stay away from the cake and chocolate, which kept the calorie count down, and got a good five portions of fruit and veg, which helped to keep the fibre count high.
What really had all the fibre yesterday was the Cook Mediterranean Pot I had for lunch, which was a sort of mixed bean and lentil casserole. It was very good, with lots of vegetables – and 22g of fibre. Beans and lentils are well known for having tons of fibre and in a stew or casserole with plenty of vegetables as well, you can get your entire daily recommended intake of 25g in one serving. Being so high in fibre is one of the reasons a vegetarian diet is so healthy. Not only does it reduce your risk of several cancers by clearing the body of wastes and toxins faster, but it also makes you feel full so you don’t overeat. Yet another reason why vegetarians tend to be slimmer than meat eaters!
Having said that, the high fibre content can also cause digestive troubles for those who aren’t used to getting that much, most notably the famous rumbling trousers effect. But like most aspects of a healthy lifestyle, once you get used to eating more fibre you won’t have as much trouble. Or so they tell me!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1658.15 | 100.54g | 175.22g | 52.16g | 8.0g | 43.65g |
24% | 43% | 29% | 4% | ||
Calories burned through exercise: | Rest Day |
What I ate:
Time | Item | Amount |
08:00 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Cold water | 200mL | |
Whole Scrambled egg with 2 egg whites | 3 eggs | |
Genius brown bread toast | 2 slices | |
with Flora Light | 7g | |
St Dalfour Orange and Ginger jam | 13g | |
Rowse liquid honey | 8g | |
09:00 | Black Tea | 500mL |
11:15 | Green Grapes | 100g |
Sponser chocolate Recovery Shake | 20g (1 scoop) | |
mixed with skim milk | 150mL | |
11:30 | Raspberry and Echinacea tea | 250mL |
13:00 | Cranberry and orange tea | 250mL |
13:30 | Cook Mediterranean Pot | 320g |
Alpro Soya Original | 200mL | |
18:15 | Brazil nuts | 6g |
Cashews | 17g | |
Orange, mango and cinnamon tea | 250mL | |
20:00 | Baked chicken breast | 130g |
Boiled and mashed sweet potato | 170g | |
Steamed cauliflower | 83g | |
Steamed broccoli | 87g | |
Sainsbury's Taste the Difference Cranberry sauce | 20g | |
Bisto Best Chicken Gravy | about 5g | |
20:15 | Ellactiva Chocolate Calcium Chew | 1 chew |
500mg Glucosamine sulphate | 1 pill | |
21:00 | Taylor's Port | 50mL |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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