FOOD AND ACTIVITY DIARY GUIDELINES
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- Aldous Summers
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1 FOOD AND ACTIVITY DIARY GUIDELINES - Fill in the diary for a minimum of 4 days including week and weekend days - Carry the diary with you and complete throughout the day (it is easy to forget otherwise!) - Record all food, drinks and activity during this time - Give as much detail as possible - Describe portion size using weight of foods if possible, or using tablespoons / bowls etc as a measure. - Exercise & Activity - not just formal exercise, it should also include day-to-day activities eg. Walk to work, cycle, stairs, and inactivity eg sat at desk for x hours etc. Include type, duration and intensity
2 Name: Bianca Sainty Date: day 1 Friday 17th March 2017 coffee with single cream omelette with feta cheese flat white with full fat milk lunch: Maxine veggie salad M& S prawns, nuts Stuffed Courgettes with mince MAF recipe w/ rocket
3 Name: Bianca Sainty Date: day 2 Sat 18th March 2017 coffee with single cream & tsp coconut butter (pre-8am teaching session) bkfast: omelette with feta & spinach coffee with sgle cream lunch: leftover mince, lots of mixed veg peas, carrots, rocket Snacks: cheese, tree nuts Dinner: chicken tagine (Ed cooked) aubergine, tomatoes, olives etc (no couscous)
4 Name: Bianca Sainty Date: day 3 Sun 19th March 2017 coffee with single cream & tsp coconut butter 1/2 avocado w/ lemon juice 60 min RUN (MAF Method) bkfast: 1 egg omelette with mushrooms & spinach coffee with sgle cream lunch: homemade chicken fajitas guacamole, salsa, red pepper, cheddar (no wrap) Snacks: mixed tree nuts, ricotta, mint tea Dinner out: (Anglesea) 2 glasses dry red wine Sea bass with mussels, broccoli, cream sauce
5 Name: Bianca Sainty Date: day 4 Mon 20 March 17 8 coffee with single cream 8.15 Bkfast: scrambled eggs (2) with chilli, toms & red pepper 11am 1pm 1.30pm Snack: 2 x oranges 2 tsp crunchy peanut butter mixed nuts & tomatoes Lunch: pulled pork in mustard cream sauce w/green beans & carrots slice of honeydew melon Snacks: 5.30pm Dinner: flageolets & tuna w/ olive oil & lemon juice 9.40pm 1 hour FOOTBALL intense! leftover Chicken tagine feeling a bit wobbly today - is my body finally into the carb detox phase? plenty of energy for footie though Is this what's know as "no/low-carb flu"?
6 Name: Bianca Sainty Date: day 5 Tues 21 March 17 8 coffee w/ tsp coconut oil & splash of milk 8.15 Bkfast: 2 fried eggs w/grated cheddar & 6 cherry tomatoes 10am Peppermint tea 12.30pm Lunch: Maxine salad: roasted red peppers, onion, mushrooms, sweet pot spinach & garlic, crumbled feta Snacks: 2 x oranges 4.30pm -10pm 10.30pm early Dinner: leftover flageolets & tuna w/ olive oil & lemon juice added rocket 3 x glass red wine 5 x glass water! 2 roast cauliflower florets 2 tsp ricotta bowels - explosive! (thought would be constipated but no ) more even spread of energy no snooziness in pm
7 Name: Bianca Sainty Date: day 6 Weds 22 March 17 8 coffee w/ tsp coconut oil & splash of milk 8.15 Bkfast: scrambled eggs with 1/2 avocado sliced, pink Himalayan salt 9.15am 11am 12pm 12.30pm Small Group session Small Flat white (whole milk) small handful mixed nuts Lunch: Maxine salad: feta, cucumber, red onion, parsley salad Snacks: 2 x oranges 2 x slices brie crunchy peanut butter - several tsps 6.30pm Dinner: pan fried scallops w/rocket 1/2 glass dry white wine (Scummy Bush Hall) feel quite queasy this am (poss wine last night )
8 Name: Bianca Sainty Date: day 7 Thurs 23 March am 2 x chunks feta + 3 tomatoes 8am Macchiato (short coffee with full fat milk foam) Bkfast meeting out: x fried eggs, spinach & mushrooms 12pm Lunch: feta tomato & cucumber salad Roast wild salmon with dill, lemon juice & wilted spinach. 4pm 8.30pm Decaf coffee, w/tsp coconut oil & sgle cream almonds 2 squares 100% cacao (very bitter! Nothing like chocolate really) Snacks: honeydew melon, couple of slices salad leaves Dinner: Roast wild salmon with dill, lemon juice & rocket purple sprouting broccolli, salt & lemon juice brie feel a bit more normal today stomach less gurgly slight headache?
9 Name: Bianca Sainty Date: day 8 Fri 24 March Bkfast: 1 soft boiled egg 8.15 Black coffee 10.30am Peppermint Tea 11.45am Coffee w/ 1 tsp coconut oil & sgle cream 1pm handful almonds Lunch: Maxine salad: lentil, raw red cabbage, tomato, lettuce, red onion Peppermint tea 4pm mushroom & spinach omelette 7.30pm 7-1am 2.30am Dinner Out: Coq au Vin (chicken and vegetables & gravy) MOULIN ROUGE!! too much red wine poss even an absinthe Tonnes of dancing Late night/early morning snack: poss fried egg (can't quite remember) Drank enough red wine for the month It was dry though.
10 Name: Bianca Sainty Date: day 9 Sat 25 March 11am coffee w/ tsp coconut oil & sgle cream 11.30am 1.30pm 4.30pm 5.30pm cheddar chunks & tomatoes flageolets beans, tuna, lots broccoli tops w olive oil & lemon juice almonds, strawberries & blueberries bresaola & brie (too much, felt a bit sick) Game Casserole w/ fennel, carrots, onions Very tired post-moulin Rouge Sore left thigh (dancing in high heels ) Guts bloated this morning Dehydrated
11 Name: Bianca Sainty Date: day 10 Sun 26 March 17 9am coffee w/ sgle cream small handful blueberries 10.30am 1/2 avocado 11.30am Flat white (full fat milk) 12.30pm almonds 1.30pm 5pm 9pm Mother's Day Lunch out Thatched House 1 glass prosecco Roast Lamb, carrots, red cabbage, broccoli Water Strawberries & Blueberries Omelette with grated courgette, spinach, crumbled feta & sgle cream [delicious!!] 100% Cacao 2 squares (this tastes nothing like chocolate!) Body Fat today: 26% BMI 22.4 Weight 62.7kg (10am) Digestion ok today - easy & regular poo!
12 Name: Bianca Sainty Date: day 11 Mon 27 March am coconut yoghurt w/ blueberries, almonds, raspberries, chia seeds (felt a bit sick after this ) 8am coffee w/ sgle cream 11.45am 1.30pm 4pm 5.30pm 9pm handful blueberries, almonds Lunch: leftover game casserole & roast cauliflower peppermint tea 2 slices honeydew melon Homemade Kale crisps cheese & tomato (too much cheese brie, cheddar etc) (quite hungry at this point ) 1 pot Chicken Casserole 1 leg 1 thigh w/ carrots, courgettes, onions Purple sprouting broccoli Herbal tea taught 3 x sessions 9-1pm bit queasy in the morning poss smelly breath?... ketosis breath?...
13 Name: Bianca Sainty Date: day 12 Tues 28 March am 2 scrambled eggs with crumbled feta water, water 10.30am flat white (whole milk) 12pm 2pm 3.45pm 5pm 5.30pm Maxine salad: Quinoa, beetroot, cucumber, broccoli & rocket Peppermint tea 1 square 100% cacao 2 slices Honeydew Melon + Bresaola (cured with salt - no sugar) cheddar 2 slices Sparkling water Mixed nuts - couple of handfuls Stuffed courgettes - mince with broccoli & roast sweet potato w Taught 8.05 & 9.15 small group - energy fine breath?? Eat a few carbs to counteract this but this is good news as it means you're burning fat! Itchy back - 'keto-itch'
14 Name: Bianca Sainty Date: day 13 Weds 29 March am 2 x boiled eggs, a little feta cheese coffee w/sgle cream 11.30am flat white (whole milk) 12.30pm 2pm 4pm 6.30pm 9pm Maxine salad: chickpea, rocket, red onion, roasted aubergine & quinoa, yoghurt dressing w/tin sardines in olive oil mint tea & square of 100% cacao raspberries 2 slices melon camembert Braised baby gem lettuce with cabbage, peas, leftover turmeric mince & lemon juice Square of 100% cacao 3 sessions taught energy fine resisted school homebake (easily) & kids post-swim crisps (less easy) not massively hungry - energy still much more level either camembert or melon make me feel bloated (feel as am nearing end that I would like a sugary treat must stay strong!!) my brain is messing with me!
15 Name: Bianca Sainty Date: day 14 Thurs 30th March 17 8am scrambled eggs with crumbled feta coffee w/sgle cream 11am coffee w/sgle cream 12pm lemon zing tea 1pm Spinach, avocado, cucumber & tomato salad, sea salt, olive oil & lemon juice dressing 4.30pm 6pm lots of water - v thirsty blueberries & mint tea Omelette w/spinach & mushrooms feeling good think skin is looking clearer
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