Week 4 of 52 small changes - all welcome

[OddSocksHighHeels]

So we are now onto week 4! Carrying on with getting our daily water intake, aiming for 7-8 hours of sleep and getting in routine activity.

This week: keeping a log of what you eat and drink in a day.

Track each item that you eat or drink in a day. Measure food if necessary to get correct information.

Don't skip a day just because you think you haven't done well.

Evaluate your appetite from 0 (extreme hunger) to 5 (stuffed full) and aim to always be at 1-4.

Monitor how you feel before eating - stressed, bored, happy, etc.

Things that you can mistake for hunger:

1. Not eating a good balance of nutrients. Try having a snack of fruit and nuts (not the chocolate bar!) and see if that helps.

1. Emotional hunger - try going for a walk, chewing gum, listening to music, whatever works for you.

1. Sleepiness - take a 10 minute walk, drink a cup of green tea or eat a healthy snack

1. Thirst - see if having a glass of water gets rid of the hunger you're feeling.

Link to last week: www.mumsnet.com/Talk/general_health/2544980-Week-3-of-52-small-changes-getting-more-active?pg=1&order=

Thing is Bewitched the school run is about 10,000 steps! Dodgy knee much better, thanks to a strap! I have not managed yoga camp but spent a few hours helping my lovely widowed friend declutter, so was suitably active.

I made the Hemsley and Hemsley sticky toffee pud, yum. It is made with dried fruit and ground almonds, on mfp it is 199 cals and portion. I am still under calorie for the day.

Bit crap on water and sleep today!

Quirkychick bootcamp is great. Lots of support and heaps of great food ideas.
You can also do bootcamp lite which is a be gentler

Budge up on that naughty step, I'm joining you.

Dr

Sorry not really

ICJump how many carbs is bootcamp lite? I thought bootcamp was under 30g per day, I can usually manage under 50g. I will have a look.

I had another disturbed night, but again, both dd2 and I went back to sleep (she used not to go back for hours and was too noisy for anyone else too either, so some progress). I fell asleep on the sofa at 9:30pm, so I have totted up 7 1/2 hrs but in 3 separate lots of sleep.I think my average is going to be just over 7hrs rather than 7 1/2hrs this week.

Had a lovely sleep last night

That cake looks awesome bewitched ! Sadly it would have to be lc as I am trying to do bootcamp ( quirky although the focus in first couple of weeks is on veg under 3g of crabs, you're not supposed to be counting too much, I think. She roughly aiming for it. )

Shall try to drink more today. It's getting a bit crowded on this naughty step!

3g would be a very small crab!

I did bootcamp the year before last, I stuck to it for 5 months (except for wine!) in honour of my daughter's wedding.
Was great, I lost a stone.Funnily enough I did manage 2L of water most days for that.

3g of crabs

I forgot to log my food yesterday and I know I didn't eat enough or drink enough water or move enough. I did sleep better than normal though. Weird day. Anyway, I have my water and I've had my breakfast and I have to go out and do things today so I will do better today!

I'm sure most veg have a lot less than 3g of crabs.

Love 3g of crabs!

I have managed 10,000 steps and done 40 mins of yoga camp.

I need to catch up with the water a bit. I had an extra coffee at the hairdressers this morning, but also a glass of water.

I have eaten pretty healthily (I think) a berry/spinach protein shake for breakfast on the go, smoked salmon and avocado salad for lunch and I am planning on a prawn stir fry with spiralised noodles: either sweet potato or courgette. I have some healthy-ish sticky toffee pud left from yesterday, too.

I'm using my fitbit to log food. Not given much thought about mood until this week so I'm monitoring that on SW diary sheets to see if certain foods make me feel shit.

I take it you have a spiraliser quirky? Do you use it much? Have been thinking about getting one but worried it'll fester in the cupboard with all the other barely unused kitchen gadgets. I love courgettes which is why it appeals to me.

Hope you feel better soon gingercat

Sleep good again and water is nearly done for today. Oatmeal and banana for breakfast, baked eggs in avocado with bacon for lunch and cottage pie for dinner. I have barely shifted from the sofa today, time of the month and feeling exhausted. Going to have to force myself out for a quick 3 mile run later to keep up with my training which I'm not looking forward to. Providing myself with motivation by thinking I'll end my run at Tesco and grab some chocolate and/or cake before I head home

Barely used gadgets obviously. Brain not functioning today.

I've done quite badly with food yesterday and today, very tired and had two stressful days so have had treats!
Water, sleep and activity still going well though and looking forward to the next change...

I'm really tempted to get a basic activity fitbit. I fear my daily count might be about 400!

I would be really interested to know though, and I suspect having it would make me walk/run on the spot which must be good?

Had cheese and tomatoes on wh/meal toast for lunch.

Slice of edam for snack.

Really nice recipe from another thread here for supper.

Wholemeal spaghetti, avocado, capers, garlic (I halved the capers and added some bacon lardons), lemon zest, parsley, basil and lemon juice.

And half tube of munchies (so far)

Water quite good today, movement not.

quirkychick. There is no set carb allowance in bootcamp as you measure. Bootcamp lite allows for wine, nuts, berries and a little more cheese.

Water yesterday really good. I take 4 different supplements / medicines in the morning so get 4 or 5 glass is before 730 :)
Sleep stayed up too late! Baby fed most of the night.
Activity rubbish mainly sat on the couch
Food tracking not good because I broke the no nuts rule on bootcamp and felt embarrassed as I'd promised to be good.

A new day today however

Anyone know what the next habit is?

Sirona the spiraliser is a new gadget that I got for my birthday. I am trying to persuade everyone else to eat the spiralised noodles too . I fried sweet potato noodles in coconut oil with the stir fry, really yummy but not that low carb really.

Bewitched I have a Fitbit flex which I got for Christmas. I do really like it. I have wanted one for ages, it tracks sleep, water and activity. It is linked to mfp as well.

Lovely sounding menu for today Sirona, do you break the eggs in the dip in the avocado?

Massive respect to all of you who make yourselves go out for a run in the dark at this time of year.

I would never have done that.

ICJump I'm tracking food on mfp that's why I'm measuring carbs. But I will look at the bootcamp again, not so fussed about wine but definitely like nuts and berries.

I keep falling asleep on the sofa this week obviously I need to go to bed earlier! I crashed out just after posting yesterday, In total I have done about 7 1/4 hrs. Feel a bit crappy as it was restless sleep.

I am off to do yoga camp before the dcs get up.

That does sound really nice quirky but I can imagine the screwed up faces on my kids already :) They don't even like the look of egg noodles.

Yes Bewitched, I scooped out a little bit more of the flesh and broke the egg in the dip. First time I've tried it, was lovely and I'm not the biggest avocado fan.

Hope your baby settled for a bit more sleep last night IClump

Good 7 hours sleep last night, didn't want to get up and almost regretting booking myself in for an exercise class this morning. On that note, must go get ready.

Slept really well last night and have started the day with banana oat pancakes and fresh mango so that's a good start.
Also going for a walk with DD as soon as I'm dressed.

Sirona I cooked some rice as well as sweet potato noodles for dcs, dd2 eats most cooked things but dd1 is highly suspicious of my veg noodles as well as my mash, "is it proper mash?" i.e. potato not celeriac or cauliflower mash. I need to try the avocado with egg and bacon... mmm. Again, I'm sure dd1 will only eat the bacon and pick at the rest . Perhaps I'll try it tomorrow for breakfast when she is at a sleepover.

I have managed a short yoga camp and 5,000 steps to music and back, unlikely to do much more today, only from doing stuff in the house.

I have a huge beef stew in the slow cooker, with loads of veg in it for dinner.

I'm not doing great in the water drinking, I keep forgetting. I've done a fair bit of exercise though. Food diary will start today.