Sally's diary, session 5

session 5

This week's worksheet was about how to cope when you fail.

Sally's eating and exercise diary

Thursday

• Breakfast: muesli.
• Lunch: cheese sandwich, apple
• Supper: gnocchi & blue cheese with spinach, Satsuma
• Drinks - tea x 3, coffee x 2 water x 3, wine x 1

Exercise: walk 30 mins

Friday

• Breakfast: shredded wheat x2
• Lunch: smoked salmon roll with tomatoes, Satsuma
• Supper: Tandori chicken, tandori prawns with rice, 1 x poppadom with chutneys, 1.x.naan bread, home made date and sultana slice
• Drinks - tea x 2, coffee x 3, water x 2, wine x 4, liqueur x 1.

Exercise: 90 mins walk 25 mins swim

Saturday

• Breakfast : boiled egg, slice wholemeal toast.
• Lunch : tortilla wrap with braised chicken
• Mid-pm: Satsuma, homemade date and sultana slice.
• Supper: sausages cooked with damsons, chips, braised cabbage, grilled chicken wings with dry fried special rice.
• Drinks - tea x 4, coffee x 1, water x 2, wine x 2, liqueur x 1.

Exercise: walk 25 mins 1 hour heavy gardening

Sunday

• Breakfast: bacon, egg, tomato, slice toast
• Lunch : homemade chocolate chip muffin roast chicken, stuffing, bacon, 2 boiled pots, beans, peas, carrots, gravy
• Supper: tinned salmon sandwich homemade rice pudding
• Drinks tea x 6, water x 2, orangina x 1.

Exercise: climbed Long Mynd with friends, very steep, took 2 hours!

Monday

• Breakfast: shredded wheat x 2.
• Lunch: wholemeal chicken sandwich, apple. 3 celery sticks.
• Mid-pm: homemade raisin and date slice, 5 fruit Ella sweets.
• Supper: quarter of a pizza, half a can of baked beans. Homemade rice pudding.
• Drinks - tea x 4, coffee x 2, water x 3.

Exercise: 90 mins walk 20 min swim

Tuesday

• Breakfast: shredded wheat x 2.
• Lunch: chicken baguette, banana, apple
• Supper: homemade pork burger in a roll with salad leaves and avocado slice, sweet potato wedges, homemade rice pudding.
• Drinks: tea x 5, water x 2.

Exercise: 60 mins walk, 20 mins swim

Wednesday

• Breakfast: Weetabix x2
• Lunch: quarter of cold pizza, bag low fat crisps, apple

Exercise 25 mins walk, 60 mins aqua-fit

the coaching session: Sally's email

Thanks for the e-mails - much appreciated. Today, Jane, Joanna and I have spent a few minutes admiring each other's toned bodies before we did our Aqua-fit class, Jane now calls me her Guru!! Speak to you tomorrow around 8.

the coaching session: what Sarah said

Not losing weight gives you an opportunity to really see how your actions and food choices actually do make a difference. The only time people really learn is by getting out there and making mistakes. So with this in mind I am going to give you some hard hitting feedback so that next time you are faced with tough food choices you can make more informed decisions.

Here is some feedback about your food intake for this week.

Straight away I can see that you doubled your servings of food high in fat. Fat is high in calories so it is easy to eat too much of it without realising you are doing so.

The times you could easily have added loads of extra calories to you diet were:

Food high in fat and so calories

• Naan bread 300-500 calories [your normal meal nowadays]
• Rice. Anything but boiled is packed with fat
• Blue cheese. Again you dont need much to get the calories soaring.
• Sausages
• Chips
• Egg. Avoid fried eggs
• Choc chip muffin can be notoriously high in calories.

Sugar: Your sugar intake was double your usual amount.

Alcohol: Alcohol is very high in calories.

So that's the bad news. How can I live I hear you say! Well there is a way of enjoying life and carry on losing weight.

First thing to bear in mind is that you are still doing brilliantly but that last week some of your choices were not too great.

The most important mistake you made was that you made unwise choices over a period of 4 days.

In other words, cut down the number of days for going off piste to 1 day max per week and you should get away with it! Days I am classing as your dodgy days were Thurs, Fri, Sat and Sun.

What could you have done differently?

• Suggestions for Thurs: Gnocchi and Blue cheese. Great food, but I would class this as my going off piste meal for the week because it is so high in fat. Keep strictly to the portion size.
• Suggestions for Fri: Leave the naan and have another poppadom instead. Have boiled rice instead of fried. Drink 2 glasses of wine instead of 4. Doing this would have saved you 900 calories!
• Suggestions for Sat: Sausages and chips. Keep strictly to the portion sizes I have given you. Again, it's a case of keeping this kind of meal to a minimum number per week.
• Suggestions for Sun: I dont know if your egg was fried but if it was then be aware of it being calorie ridden. Since you had been eating more high calorie foods over the last 3 days I have picked this day for cutbacks! No choc chip muffin, no stuffing, no bacon and no orangina. Have an open sandwich. Doing this would have saved you 800 calories.

Total calorie saving over the week would have been 1700 calories = half a pound in weight.

These are just suggestions. The key is to look at your week in overall terms. I am not suggesting that any food is off limits or that there are any foods that have magic fattening or indeed slimming properties.

The important thing is for you to look at what you are eating and work out if you could have operated differently without feeling too deprived.

This week is what writing your food diary is all about. The fact that you are so honest about it will help you to reap the rewards as I can give you accurate feedback and you can make informed choices.

the coaching session: Sally's email

My experience of Rosemary Connolly & Weight Watcher sessions is that you pay your 4 or whatever, and the Leader sees you in a long line of people, can't treat you really as an individual - and basically has no idea of how you lead your life (not much help really and certainly not value for money).

Back to me - I read what you say, and understand what you mean. I shall certainly take it on board.

Result: Sally's weight remained constant.

SEE SESSION 6 TO FIND OUT WHAT HAPPENED NEXT

Week 6/7/8/ Sally on holiday weight remained constant