Continuous Accountability for Health

[Kamr123]

I joined a thread in February 2024, which was about quitting sugar:
Quitting sugar accountability thread
https://www.mumsnet.com/talk/weight_loss_chat/5008170-quitting-sugar-accountability-thread?page=3&reply=133219271

When I joined the thread in February, I was 10 stone 4 lbs. I overate due to work pressures that led to comfort eating and diabolical sugar binges. By the end of four months, using this thread, I was 8 stone 4 lbs, my last instalment was about a month ago, and I eased out of the picture.

Now, the last few weeks have been horrendous in terms of pressure. The workload is high, and the positive feedback is low. So, I am here, starting a new thread, as I believe at this point, I need the continuous flow of everyday accountability that will see me remain on track.

I am currently still around 8 stone 4 - 6 lbs depending on the water weight and salt intake. Train every day, having only missed one day, where I worked constantly over a period of 2 days only having a few hours of sleep.
And this is why I am here. I don't want to slip back into old habits.

A few days ago saw me eat one meal out of a whole day. It wasn't the best: a large bowl of chip-shop-chips with hummus and huge amounts of salad cream. It was neither nutritional nor particularly healthy. It was sheer comfort. My stomach was distended; I was bloated and low. I could see glimmers of the old me knocking at the door asking if I wanted to finish off the rest of the tub of hummus along with the few slices of bread with the large pan of pasta sauce that I made, and maybe, just for a treat, have a few slices of that homemade cake my DD left (I haven’t had processed sugar since Feb 2024).

I haven't over indulged since I joined this thread in February 2024, having lost 2 stone, but that was close, and I thought about the reason behind it, and it is very clear what I need to do, and I am working towards that goal.

So, this morning. I am here making sure I stay on track.

Review of Day 1 (Thursday, 11.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.

Lots of water throughout the day. Breakfast was scrambled eggs, olives, avocado, spinach with hummus. Lunch was two large homemade spring rolls with mixed veggies, tofu and pickles, apple and sugar free yoghurt. Supper was my DD’s Tteokbokki with lots of veggies. My favourite mixed nuts and homemade plain popcorn finished off the evening. Weighted exercise and 14k+ step.

Review of Day 2 (Friday, 12.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Breakfast was a small bowl of g/f oats with water a few spices and peanut butter. Challenges throughout the day, with demands and requests coming from every angle. Kept in the forefront of my mind - prioritise and delegate, you can't do it all. Didn't reach for anything sugary as I am 'programmed' to avoid that psychological and physiological minefield. Lunch was grapes, a satsuma and a banana. Supper was a large bowl of green lentils (cooked and prepped the night before with homemade sauce) with mixed veg and hummus. After finishing up a little more work, called it an evening at around 20:00 with my blanket, Netflix a small packet of lightly salted crisp and sugar free yoghurt. Weighted exercise and 11k+ steps.

I’ve had a read, well done.

You are very disciplined. I use a journaling app (for different reasons) and find the regularity and accountability very helpful.

Review of Day 3 (Saturday, 13.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Usual Saturday morning cleaning. Breakfast was scrambled eggs, avocado and broccoli. Out for most of the day and grabbed the usual nuts and fruit while out. Craving the crunch from the carrot stick with hummus, so grabbed a bag and tub. Need to watch the salt intake with the hummus. Supper was a large bowl of chickpeas in homemade sauce, rice noodles and lots of steamed veg. Ended the evening with DD’s homemade g/f muffin (included flaxseed, blueberries and raisins). Weighted exercise and 15k+ steps.

Review of Day 4 (Sunday, 14.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Breakfast was banana fritters, strawberries and one hardboiled egg. Nuts and fruits to tide over, as out until early afternoon with DH. Not feeling as hungry in the afternoon, and was satisfied with a small bowl of Tofu with steamed broccoli. For supper I simply opted for the veggie sausages with olives and cucumber. Weighted exercise and 10k+ steps.

Review of Day 5 (Monday, 15.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Breakfast was scrambled eggs with veggie sausages and olives. Lunch was left over Tofu with jollof rice and broccoli. Work was still kicking my behind, but as usual, did not reach for the fix of sugar. Opted to stop for timeout for a few minutes to figure out the next steps, instead of stuffing my face in reaction to the stress. Supper was more jollof rice with veggies, and ended the day with mixed nuts and grapes. Weighted exercise and 11k+ steps.

Review of Day 6 (Tuesday, 16.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Feeling under the weather, so did not eat much in the morning. Simply lots of water and an egg. Lunch was a few tangerines. Veggie sausages, naked over chips with olives for supper. Do not feel I am getting enough sleep and that can affect the mornings a great deal. Weighted exercise and 14K+ steps.
Looking forward to the weekend already.

Review of Day 7 (Wednesday, 17.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Scrambled eggs, olives, avocado and gherkins. Final meeting at work finished at 17:45 and still had to finish up work before I left. Lunch was veggie wrap with hummus at around 13:45. Supper was veggie curry with homemade flat bread.
Pistachio nuts and banana finished up the day. 11k+ steps.

You're sounding very focused at the moment, Kamr123 I bet you feel better in yourself.

You've mentioned the lentils and chick peas in home made sauce op, can I ask how you make the sauce?

I love both lentils and chick peas but tend to stick to soup or vegi burgers when I'm cooking. Could do with some different ideas.

@OccultGnuNew Thank you!

Yes, it took me a long time to get here (the whole journey included in a link in the first post). The main problem was my reaction to stress, which saw me grab for anything sugary. However, learning it’s both a psychological and physiological response to stress, has helped me respond ‘differently’ to highly stressful situations. Now, I'm cognisant about my reaction.

I do adore chickpeas, lentils (Lentilles Vertes is my favourite) and black beans. I do soak and sprout our lentils (chickpeas can go off very quickly, so that is usually a quick soak) so there is always something soaking in our kitchen. When I am strapped for time, I will grab the Tesco no added sugar pasta sauce, or we make our own.

DD’s pasta sauce includes lots of peppers, tomato paste, herbs and spices like oregano and mixed herbs. He also adds paprika, turmeric, garam masala and cumin and lets it cook down for a stronger taste he doesn't blend his sauce, but does cut the peppers quite small. My sauce has different elements. I start with spring onions, garlic, herbs, smoky paprika, thyme and a few spices that include garam masala and cumin. I then add more ingredients in terms of veggies like aubergine, carrots, peppers (and mushrooms if I have them, with lots of tomato paste. I then cook it until the veggies are tender, and then blend. My sauce stems from when the children were younger and I wanted to get veggies into them. It has developed over the years.

I also do a lentil lasagne, chickpea curry with lots of coriander to finish (veggie is my go to), we still make falafels but not as often. My DD does a wonderful chickpea and black bean salad.

Hope that helps a little!

Review of Day 8 (Thursday, 18.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Breakfast was a bowl of g/f porridge with smoothie and peanut butter. Set me up for the day. Morning dragged on, but afternoon pushed all my buttons. Lunch was spring rolls, banana and satsuma. Arrived home to my favourite Tteokbokki with eggs and veggies. Worked until early evening and then settled with DS to watch the new season of Cobra Kai with lightly salted crisps and mixed nuts. A great evening. Weighted exercise and 9k+ steps.

Thank you! That sounds like it would freeze well as well, always good to have a stash of something nice in the freezer.

Review of Day 9 (Friday, 19.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Breakfast was scrambled eggs, avocado, spinach and olives. Herbal tea rounded off the morning. Work was manageable, had a few laughs, which is rare. Lunch was Sainsbury's egg salad and mango slices, and supper was a salad wrap with tofu pieces. It was just too hot for anything else. Finished up work around 20:00, then watched the last two episodes of Cobra Kai with DS, while scarfing down two ice poles. Weighted exercises and 12k+ steps.

Review of Day 10 (Saturday, 20.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
An easy breakfast of veggie sausages, mushrooms, spinach, avocado and eggs, before I did the usual house clean. Was out most of the day, so lunch was fruit and mixed nuts from Tesco and lots of water (feeling more dehydrated of late). Supper was stir fried veggie omelette with olives and broccoli. Later in the evening it was sugar free yoghurt, cashews and blueberries. 14k+ steps rounded off the day.

Well done, you are inspirational.

@CreationNat1on Thank you! 😀
Having this time each day to think about where I am, has really helped to keep me on track.

Review of Day 11 (Sunday 21.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Morning walk with DD for about an hour. Then home for a light breakfast of fried bakes with peach and orange tea. Made a dent in the work for Monday, before making lunch: jacket sweet potato with spicy chickpeas, g/f/v cheese, beetroot salad and avocado. Had a few slices of watermelon to finish off the meal. Started on the front garden where the weeds are slowly undermining the paving and then had an early supper of a few hard boiled eggs with the rest of the beetroot salad. Banana and mixed nuts in the evening. Weighted exercise and 9k+ steps.

Review of Day 12 (Monday, 22.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Two hardboiled eggs with peach and orange herbal tea started the morning. Two large spring rolls and grapes filled the busy afternoon, while supper was steamed veg, black beans, spinach and corn. A few hours of work before I settled with DD to watch the film Smile (kids are on summer holidays). We happily munched on plantain chips and DDs perfectly sliced watermelon. Weighted exercise and 12k+ steps.

Review of Day 13 (Tuesday, 23.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Small bowl of g/f porridge, peanut butter and banana. Lunch was a rice noodles, tofu, corn, spinach and fresh coriander. Work was better than expected. Supper was a potato salad with left over tofu, chick peas, black beans, olives, pickles, corn, spring onion, and peppers (literally made with anything I had to hand). It was quite heavy so didn't feel like eating anything in the evening. Finished up work around 22:00 and then a quick read of a few chapters of a book my DD asked me to read. Weighted exercises and 12k+ steps. A good day.

Review of Day 14 (Wednesday, 24.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Out early for offsite visits. Grabbed an egg and mixed nuts on the way out. Didn't stop until early afternoon and bought a Sainsbury's potato and egg salad, lightly salted crisps and watermelon slices. Home around 19:00 and then settled in for the evening. Supper was curried sprouted green lentils with roti and sugar free yoghurt. Weighted exercise and 10K+ steps.

Review of Day 15 (Thursday, 25.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
Scrambled eggs, olives, pickles, avocado and spinach started off the day. A challenging day with regards to workload, but remained focused on my goals. Lunch was a roti falafel salad wrap with a satsuma. Supper was steamed veg with left over lentil curry. Weighted exercises (bought new weights) and 12k+ steps.

Review of Day 15 (Friday, 26.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food.
DD's homemade breakfast muffin with peach and orange tea started the day. Good day for getting things done with little distraction at work, and out to lunch with two other colleagues. Had the v/g/f shepherd's pie with salad at the local restaurant. A few birthdays, which saw cakes, sweets, crisps, biscuits, tins of chocolate readily available. Did have a small bowl of the lightly salted crinkle cut crisps before anyone else opened the packet (don't like to eat from the packet when I know others have put their hands inside). A small bowl of g/f porridge, yoghurt, fruit and mixed nuts, ended the day. Weighted exercises and 11k+ steps.

Review of Day 16 (Saturday, 27.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food
Usual Saturday morning clean of home. Breakfast was a small bowl of g/f porridge, peanut butter, banana and strawberries. Garden needed weeding so started on a small patch to get it going. Lunch was spring rolls and a few bananas, and then walked to the local shops for a few items. Supper was oven chips, veggie stir fry with egg, corn and avocado. Finished up a little bit of work before an evening walk with DD, then ended the evening with strawberries and mixed nuts. Weighted exercises and 18k+ steps.

Review of Day 17 (Sunday, 28.07.24)
No processed sugar/reduced intake of salt/reduced intake of processed food
Breakfast wrap started the morning before we headed out to spend the day with family. MIL did her usual magic and we left well fed and satisfied. Did indulge in her pear and mango relish with chickpea curry, roasted potatoes, coleslaw (cabbage/carrots with a clear bine), okra and baked fish. Fresh fruit salad and melon rounded off the meal. The afternoon saw us all settled with cashew nuts, homemade ginger beer and hummus chips. Changed programme slightly to incorporate more resistance training along with15k+ steps.

A good day.