A couple of non-scales victories this week, and a couple of very nice surprises too!
It was also a taster session this week to celebrate the Miss Slinky/Mr Sleek award, so loads of yummy foods were there to try (and my consultant, Andy, made chicken chow mein right there in group for us to try – OMGs is was DELICIOUS!).
Last week’s challenge was to try a different HEB choice every day, which I did:
Friday – 3 slices of Kingsmill wholemeal crustless bread (made into cinnamon French toast).
Saturday – Asda wholemeal bread mix (made into a pizza base – I used my HEA allowance on that too).
Sunday – 40g oats (made into overnight oats with berries).
Monday – 30g Chia Seeds (soaked overnight in some unsweetened almond milk from my HEA allowance, and a little vanilla essence, served with berries).
Tuesday -2 Weetabix (mixed with syn-free yoghurt and served with berries).
Wednesday – 2 HiFi Light bars.
Thursday – 2 level tbsp sunflower seeds (which I had as a snack with an apple and some ham and pease pudding roll-ups).
This week the challenge is to try a new recipe every day of the week. That will really be a challenge, but it will certainly get me out of a rut! I think we’re all guilty, sometimes, of eating the same things all the time.
You can find the recipe for the lemon curd/pudding I made for the taster session HERE.
The fourth day in a row of eating five Scan Bran as my Healthy B choice.
I made a Scan Bran version of baked oats (you can find the original recipe for Baked Oats HERE), by soaking the Scan Bran in coffee before starting.
I’ve had a few people asking what Scan Bran is. It’s Scandinavian Bran crisp breads (you can get oat ones too). It’s kind of like a Ryvita slice. If you like Ryvita, chances are, you’ll be OK with Scan Bran. You can buy them from most health food stores, and some supermarkets too. I picked mine up from group for £1.20 per pack. You get ten crisp breads in each pack.
And if you’re interested, you can find my recipe for Crustless Quiche HERE.
A little blog update video after my night out.
I forgot to mention in the video that I DID NOT have dessert! I didn’t even look at the dessert menu – I just had a cup of coffee instead. I’m also pleased to say that, after my starter and main, I felt pleasantly full without feeling stuffed, and to be honest I don’t think I could have managed a dessert without feeling a little uncomfortable afterwards, so I’m glad I managed to resist the lure.
After last week’s disastrous result, I got back on the plan. I planned ahead. I prepared myself for all eventualities. I did have two little blips, but they were relatively small ones, and as I didn’t use all my syns every single day, they would mostly have been contained within the syns I didn’t use. As a result, I shed 8lbs this week, so all but half a pound of what I gained last week is gone again now. I have vowed never to have such a horrendous gain ever again! This is my largest ever loss in a single week, so I’m chuffed to ribbons! I know a lot of it will have been due to no longer retaining water, but an equally large part of it is due to not eating the crap I ate last week.
I’m a little under the weather at the moment (which has also undoubtedly made a little bit of difference too, but stepping on the scales today made me feel a whole lot better.
I apologise to anyone in group today who may have suffered burst eardrums from my piercing shriek of joy at my results this week, but sorry, not sorry! I needed a win, feeling as low as I did. I was expecting a good loss, but the loss I got was an unexpected bonus, and I feel uch more like I’m on an even keel again.
On a side note, I bought a new dress this week. It’s a floaty one, but it’s a size UK14. I actually dared to try on the 12, and it almost fit me – just a little rucking around my more than ample bosom (I’m still an F cup!). So that was a major non-scales victory, as I haven’t been a 14 in a decade. I have now resolved that the next dress I buy will be a 12! I’ll be wearing my new dress for a meal out in a week’s time.
Have a fantastic week, everyone!
I thought I’d share how I keep track of what I’m eating. I’ve been keeping a food diary pretty much the whole time I’ve been doing Slimming World. I used to just put everything into the online tracker, but I find it easier to plan things out in advance and be able to add things to my tracker even when I can’t get online, so I use a book. Frankly, it’s become more than just a food log – these days it’s more a journal of my journey – a place to keep track of not just my food choices, but all my little successes too!
I picked up this A5 journal from Wilkinsons for £1.75. I divide up the pages into various sections – I do this a few pages at a time, so I have them ready. I started my third one this morning, so I decided to take pictures while it was still all neat and shiny and new, so I could show it here.
The top right corner is my menu planner, with a line each for breakfast, lunch, dinner, and supper/snack. This isn’t set in stone, but it gives me a guide to follow – it can be changed if the circumstances of my day change. I sometimes plan out a whole week in advance, so I complete the plan on each day for the whole week when I do that, so I can look ahead and see what I’m having later in the week. Directly underneath that section is my syns log – everything is listed individually with the number of syns next to it, then I keep a running tally throughout the day down the side.
On top left side, I list all my free and protein foods, and directly under that is where I list my speed foods. I also pop a tiny letter next to each of them to indicated whether it was eaten at breakfast, lunch, dinner, or supper. Sometimes there is more than one letter, as some things get eaten at more than one meal, for example, if there is carrot in my lunchtime salad, and also on my plate at dinner time, there would be “L/D”.
At the bottom left corner, I keep a running tally of how many drinks I have through the day – this is tea, coffee, water, and sugar-free squash etc – all the syn-free drinks. At the bottom right corner, I log my Healthy Extra A and B choices for the day.
I don’t tend to plan out all my syns in advance, unless they’re part of a meal, or I’m taking something along with me, or have a night out (when I might syn an alcoholic drink or two). If I plan something and end up not eating it, I strike a line through it and adjust the running total appropriately. And if I change my meal plan, I strike a line through those and write in what I actually have instead (although that doesn’t happen very often).
As the dated pages are all on the right hand side, and the left age is set out in a patterned grid, I use the left-hand page to jot down any recipe I need for that day. In the example shown in the photo, I’ve jotted down the ingredients for beef kofta curry (one of my favourite meals!) to make sure I remember which spices in which quantities go into the kofta, and which go in the sauce. I’ve also jotted down the recipe, temperature, and timings for baked oats, in case I don’t have enough milk at the end of the day left over from my allowance to make regular porridge – I’ll make baked oats instead (I always have a contingency plan!).
You can see in the spread below, I’ve planned out my whole day, but at this point I haven’t eaten anything – I was having a cuppa while I wrote everything in. Once I eat, I pop a little tick next to whatever I’ve had, to indicate that yes, I had that already. This comes in handy if I plan my syns – if I decide against having something after all, a line goes through it, but if I don’t tick it off, I might forget and have another one – I’d be kicking myself later on when I remembered!
I also sometimes note my body magic on the left-hand page, whether it’s walking, doing vigorous housework, swimming, cycling, or doing an exercise DVD or class – it helps remind me to keep track of how well I’m doing and keeps me getting those Body Magic awards, which help keep me focused and motivated to do well. Non-scales victories, such as slipping into a smaller size of clothing, or getting a compliment from someone are also often popped into my log – it’s always nice to remember. To be honest, by the end of the day, my left-hand page is often something of a jumble, with all the info I jot down there, but at the start of the day, it’s nice and neat.
So, that’s how I do it. I find it really helps me to stick the plan if I can plan ahead and see, at a glance, what what I’m having each day. Some days I don’t log (but those are few and far between), and sometimes I do go off-plan, despite planning ahead, but I can still look back and see what I did right and where I went wrong. Sometimes I’ll jot an extra note on the left-hand page saying how I was feeling that day, or something that happened to send me into a spiral, or that helped me stay on track, so I have a note of that too. When I stick to the plan 100%, I draw a big smiley face somewhere on the page (usually in the syns section, as I often have space left there).
I’ve been doing it for a long time now, so this all comes as second nature and only takes a few minutes each day. I figure it’s worth spending a few minutes of time if it’s going to help me get where I want to be!
Do you use a food log? What does yours look like? How does it help you to stick to the plan? I’d love to know, so please leave a comment below!
I know – I’m a day late posting my weekly results again, but Fridays are busy days for me. Apart from weighing in, I have a gazillion things to do, including housework, menu planning and grocery shopping, doing the school run for my 7-year-old, looking after my incredibly energetic 2-year-old… the list goes on and on.
Anyway, here I am, checking in at last. I’ve not missed a single weigh in or update in over a year now, and that’s something of which I can be proud. I’ve also stayed to group every week, apart from two weeks where I had to weigh and run due to childcare complications – that’s another non-scales victory – the support, tips, recipes, and friends I’ve got from going and staying to group cannot be underestimated – they are all a major part of my successful journey. I cannot thank my groups and consultants enough for their support and friendship, and I will continue to enjoy going to group each week!
Now, onto the actual update. You’ll recall that last week I had a massive gain after being completely off-plan for the entire week? Well, this week I stuck to the plan 100% until late on Thursday night (yes, the night before weigh in!), when I had a bit of a chocolate binge as Shark Week had started and my hormones went crazy. However, as I hadn’t used all my syns on other days, I was fairly confident that it would be absorbed into my syns allowance for the week. All I had to worry about was the actual physical weight of the chocolate I had guzzled, but in any event, I had all night for my body to digest it and do what it would with the rest.
With it being Shark Week, I wasn’t expecting too much – as I mention pretty much every month, I have been known to gain anything up to about 7lbs just from water retention – I blow up like a balloon! However, coming off the back of a week where I was so far off plan, I hoped that it would kick my body into gear when it was suddenly faced with eating healthily again. Fortunately, it paid off, and I stepped on the scales to a 4lb loss, which elated me! I could have skipped and danced around the room if it weren’t for the crippling cramps I was experiencing (the first few days of Shark Week really are hell for me – it feels like I’m in labour, and after having two kids, I’m well aware of how that feels!).
And now, we have a holiday weekend to contend with, but that shouldn’t be a problem for me as we have no plans to party! I am ON THIS and WILL come in a little lighter next Friday. I’m more than happy with a steady weight loss averaging at a pound a week, but if I can end each month a little lighter than I started it, even if only a pound or two difference, I’ll be fine with that. This is a marathon, not a sprint – I don’t care about coming first, I just care about getting to the finish line.