A fairly typical weekday for me yesterday. Got up and ate breakfast at my usual time, then worked at my desk all morning before stopping for lunch at 1pm. Had a workout an hour after lunch, then a quick shower and change before a couple of meetings in the afternoon. It was my husband’s turn to cook dinner, which meant a delicious turkey cottage pie made from scratch, which dirtied half the dishes in the house and wasn’t ready until nearly 9:00pm.
While I got enough fruit and veg yesterday, I did notice that the fibre count was lower than usual and that the percentage of my calories from carbohydrates was a bit high. Having a quick look at what I ate, it’s clear I had too many simple sugars (chocolate mousse) and “white” carbohydrates (rice and potatoes) yesterday. Normally I try to have complex carbohydrates like beans, lentils, quinoa or porridge with at least two of my meals. These types of carbohydrates are much higher in protein and fibre than “white” carbohydrates like rice because they have had less processing. Without the protein and fibre to slow down their digestion, white carbs are digested very quickly and can cause quick surges of energy, followed by lethargy inducing crashes (just like sugar). Not a bad thing right before a run, but not good as a diet staple as often the crash leaves you feeling hungry again an hour or two later and craving more simple carbs like sweets and baked goods. In fact, there are studies in the US which show that those who eat the most white bread are the most overweight. One of the good things about being Celiac is that it encourages you to try different carbohydrates like quinoa, and not just stick to pasta or bread all the time.
Unfortunately, I managed to avoid any complex carbohydrates yesterday, which is not going to help me lose any pounds. I’ll have to have a good look at my meal plan for next few days to keep it from happening again!
The Score:
| Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
| 1866.39 | 105.09g | 234.67g | 45.15g | 15.5g | 18.81g |
| 23% | 50% | 22% | 6% | ||
| Calories burned through exercise: | 291 | | |||
What I ate:
| Time | Item | Amount |
| 07:45 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
| Cold water | 200mL | |
| Mattesson's Turkey rashers | 3 rashers | |
| Gluten Free fruit muesli | 70g | |
| Alpro Soy milk | 120mL | |
| Sainsbury's Orange, Mango and Passionfruit juice | 200mL | |
| 08:30 | Black Tea | 500mL |
| 10:00 | Lemon and ginger tea with honey | 250mL |
| 10:45 | Brazil nuts | 6g |
| Cashews | 17g | |
| Plums | 120g | |
| 11:30 | Green Tea | 250mL |
| 13:15 | Chicken and butternut squash risotto | 300g |
| Raw tomato | 110g | |
| 500mg Glucosamine sulphate | 1 pill | |
| 14:15 | Weight routine | |
| Lemon lime Nuun electrolyte tablet in water | 500mL | |
| 15:30 | Total Greek yoghurt | 125g |
| Sainsbury's frozen mixed blueberries and strawberries | 100g | |
| Sponser vanilla Recovery Shake | 20g (1 scoop) | |
| mixed with skim milk | 150mL | |
| 19:30 | Lindt Excellence 70% cocoa dark chocolate | 20g |
| 20:45 | Turkey cottage pie | 220g |
| Red wine | 150mL | |
| 22:00 | Sainsbury's Be good to Yourself chocolate mousse | 62.5g |
| Ellactiva Chocolate Calcium Chew | 1 chew | |
| 500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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