Food Diary and exercise diary from 21st Oct

Monday 21st Oct

Food Diary

  • 4 mugs tea (2 x lemon and ginger)
  • 1 tsp cod liver oil
  • calcium and magnesium
  • porridge 1/2 cup oats 1.1/2 cups milk
  • sliced mango, strawberries and banana), greek style unsweetened yogurt.

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Exercise and food diary (7 October – )

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Monday 7 October

30 mins run round local park, concentrating on the hill runs at the end, as the marathon and half marathon finish with a run uphill to the finishing line.  Want to be as well prepared for this aspect of the run as I can be.

Walk 3/4 hour to pilates class

1 hour pilates 

Walk 3/4 hour back

Walk to the local leisure centre (25 mins)

3/4 hour aqua-aerobics

Walk home (25 mins)

Tuesday 8 October

Run 35 mins round local park, and run home afterwards.

Walk into town 30 mins, bus home

Wednesday 9 October

35 mins run round park

25 mins walk to Leisure Centre

Bums Tums and Legs Class 3/4 hour

Into town to pick up pack for Sunday’s run
then shopping, bus each way
 
Walk to Leisure Centre for evening class 25 mins
45 mins aqua-aerobics
25 mins walk home

Thursday 10 October

25 mins walk to Leisure Centre
1 hour aerobics
into town to pick up sponsorship forms
back home (on bus)

Friday 11 October

25 mins walk to Leisure Centre
3/4 hour aerobics class

into town and home (on hus)
walk to Leisure Centre 25 mins

3/4 hour aqua-aerobics
walk home

Food diary 11 October

4 mugs tea 2 with milk 2 herbal

cod liver oil 1 tsp

porridge made with gluten free oats 1/2 cup + 1 1/2 cups water
cinnamon
dried dates and apricots chopped
blueberries, strawberries, banana, and sliced mango
plus 2 tablespoons yogurt

cocoa 1 mug, 1/2 pint milk 1 tsp cocoa

4 oz mixed fruit and 
2 oz dark chocolate
1 glass cranberry juice

3 rice cakes

sweet potato and celery soup
Cypriot Halloumi bake
fruit salad and evaporated milk
1 x mug cocoa (as this morning)
1 mug camomile tea
 
Friday 11th Oct

Exercise Diary

walk to Leisure Centre

25 mins

3/4 hour aerobics

walk back home and into town

3/4 hour

walk to Leisure Centre

3/4 hour aqua-aerobics

Food Diary

4 mugs tea (2 x herbal)

cod liver oil 1 tsp 1 calcium 500 mg and magnesium 250 mg tablet

porridge made with 1/2 cup gluten free oats and 1 1/2 cups water

2 x chopped dates

2 x chopped apricots

dried fruit from mixed fruit selection

strawberries x 4 

blueberries 2 oz

mango several slices

evaporated milk 5 fl ozs

1 x mug cocoa

2 oz dark choc

4 oz mixed fruit and nuts

cheese 2 oz and 1 sliced and peeled apple

3 rice cakes

1 glass cranbery juice

Soup sweet potato and celery

Halloumi cheese bake 

fresh fruit salad with evaporated milk

(mango, apple, banana, strawberry, blueberries)

1 x mug cocoa 1 tsp cocoa and 1/2 pint 1% milk

1 x mug camomile tea

Sat 12th Feb

Exercise Diary

Walk into town 25 mins.

A relaxing day preparing for the half marathon tomorrow

Sun 13th Feb

20 mins walk to park

running the half marathon 13.10 miles, finished in 3 hours

walk home from park 20 mins

Weather very wet and windy, but managed surprisingly well and it was an enjoyable and inspiring experience.  I was glad I had put my running number and chip into an A4 plastic sleeve before attaching securely to my tee shirt with 4 safety pins.  All intact when I arrived back at the park.  There were a few chips that had become detached during the run and were on the road, very likely because of the really wet weather.   I wished I had taken a change of clothes, not realising there was a tent where you could get changed, a change of trainers would have been even more useful, as I had several painful blisters, due to my running through quite deep puddles.  This is something to bear in mind for next year.  

Food Diary

Sat 12th Feb

4 mugs tea ( 2 x herbal)

cod liver oil 1 tsp

1 calcium (50 mg) and magnesium( 250 gm)

porridge (as yesterday)
cocoa as yesterday

choc 2 oz
nuts and dried fruit 4 oz

cranberry juice 1 glass

banana and cinnamon gluten free cake

2 slices toast with jam

sweet potato and celery soup
Halloumi bake
cocoa 1 tsp cocoa and 1/2 pint milk
1 mug camomile tea

Sun 13th Feb

pre run
4 mugs tea ( 2 herbal)
gluten free cereal with hot milk and evaporated milk
1 x soya dessert

After run

1 mug cocoa (1 tsp cocoa and 1/2 pint milk)
2 oz choc
4 oz dried fruit and nuts

sweet potato and celery soup
Halloumi bake
Corn meal dessert, made with 1 oz cornmeal and 1/2 pt water with 1 oz butter, 1 oz sugar and 10 fl oz evaporated milk

1 tsp cod liver oil
1 calcium and magnesium supplement
 
cocoa (as this morning)
1 x Camomile tea

Still on a high from the run, despite getting soaked to the skin and running over the finishing line looking like a drowned rat.  Woohoo!
 
Exercise Diary

Monday 14th Oct

walk to local shops and home 30 mins

3/4 hour walk to Pilates Class

1 hour Pilates

1 hour walk home, via friend’s house

Tuesday 15th October

Walk to city centre 30 mins bus home

Walk to friend’s house and home 30 mins

Food Diary

Monday 14th Oct

4 mugs tea (2 x herbal)

1 tsp cod liver oil
calcium 500 mg magnesium 250 mg

porridge 1/2 cup oats 1 1/2 cups water
 dried mixed fruit 4 oz
banana
blueberries
evaporated milk 10n ml

cocoa 1 tsp cocoa 1/2 pint milk

choc 2 oz nuts and raisins 4 oz
cranberry juice
3 rice cakes

mushroom, onion and green pepper soup
eggs, tomatoes, yellow pepper, and courgettes one pan meal
(recipe included later)
baked home made rice pudding with evaporated milk

1 x mug camomile tea

Tuesday 15th Feb

4 mugs tea (2 x herbal)
1 tsp cod liver oil
1 x calcium and magnesium supplement

porridge as yesterday
cocoa as hesterday

chocs 2 oz nurs and raisins 4 oz

gluten free macaroni cheese (recipe later)
rice pudding with strawberries and evaporated milk
cocoa 1 tsp cocoa 1/2 pint milk
1 blueberry muffin (gluten free – recipe later)
1 x camomile tea

Legs and feet improved from keeping moving, a few blisters from the half marathon in the rain, but healing well.
 
16th Oct (Wednesday)

Walk to Leisure Centre 25 mins

3/4 hour Bums Legs and Tums class

Bus to town

and home

30 mins walk in evening

17th Oct (Thursday)

25 mins walk to Leisure Centre

1 hour aerobics

bus home

walk to local park 15 mins

running group 1 hour

walk home 15 mins

18th Oct (Friday)

Walk to Leisure Centre 25 mins

3/4 hour aerobics class

bus into town

walk in the evening 30 mins

to local theatre (working as a member)

lift home 

Food Diary

16th Oct

4 mugs tea (2 x lemon and ginger)

1 tsp cod liver oil

calcium and magnesium

porridge 1/2 cup gluten free oats

1 1/2 cups water, dried mixed fruit

sliced mango, strawberries, blueberries, kiwi fruit and banana

evaporated milk

1 mug cocoa 1 tsp cocoa 1/2 pint milk

choc 2 oz

mixed fruit and nuts 4 oz

glass cranberry juice

3 rice cakes

1 gluten free blueberry muffin

mushroom, onion and green pepper soup

gluten free macaroni cheese

fresh fruit salad with evaporated milk

cocoa (as this morning)

1 mug camomile tea

17th Oct (Thursday)

4 mugs tea (2 x lemon and ginger)

1 tsp cod liver oil

calcium and magnesium

porridge as yesterday

cocoa as yesterday

chocolate  2 oz

nuts and fruit 4 oz

mushroom, onion and green pepper soup

bell pepper, potato and aubergine stew

fresh fruit salad with evaporated milk

(fresh strawberries, kiwi fruit, banana, apple mango with lime and lemon juice)

1 mug cocoa as yesterday

1 x mug camomile tea

18th October (Friday)

4 mugs tea (2 x lemon and ginger)

1 tsp cod liver oil

calcium and magnesium

porridge

(as previous)

cocoa (as previous)

2 oz chocolate

4 oz nuts and raisins

macaroni cheese (last of this)

bell pepper, potato and aubergine stew

fresh fruit salad (last of made earlier)

evaporated milk

cocoa (as previous)

1 x mug camomile tea

Having a rest week. Back to normal exercise next week, blisters on feet healing well.

 
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Vegetable Gratin

  • 2 red peppers
    English: Photograph of tomatoes on a vegetable...
  • 1 red onion
  • 4 tomatoes
  • 1 clove garlic
  • 1 tbsp olive oil
  • 1 oz bread
  • 1 1/2 oz cheddar cheese
  • 300g broccoli
  • 1 x can or carton of chopped tomatoes
1. Preheat oven to gas mark 6 200 c 400 f
Core and deseed  and quarter the peppers, quarter the onion and tomatoes
Place on a baking tray.  Sprinkle with olive oil and crushed garlic.  Cook in oven for 20 mins.
2 Cut the bread in pieces.    Whizz in food processor until crumbs. Place in a bowl.
3 grate the cheese and add to the bowl with breadcrumbs.
Steam or microwave broccoli in a small amount of water for 5 mins
mix together the cooked veg with the chopped tomatoes place in an ovenproof casserole and sprinkle over the breadcrumbs and grated cheese.
Grill or return to the oven and cook for 5 – 10 mins until topping is golden and melted.
Can sprinkle with flaked toasted almonds or crushed walnuts to make a delicious addition to the toppping and add some valuable nutrients.
Very healthy, lots of flavour and vitamins and contains four of your five a day vegetables.
Taken from the Somerfield magazine January 2007 page 34
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food diary from 15 September

15 Sep
  • 2 mugs tea (with milk)
  • 2 mugs lemon and ginger tea
  • and lime juice
  • 1 x 5ml cod liver oil
  • porridge 1/2 cup oats
  • 1 1/2 cups water, cinnamon, 4 x dates chopped, 3 apricots chopped
  • mango slices fresh
  • 1 x banana sliced
  • yogurt 2 dessert spoons
  • cocoa 1 tsp cocoa and 1/2 pint milk
  • 20 g chocolate (85% cocoa)
  • 4 oz nuts
  • chopped apple x 1
  • cafe latte
  • red pepper and celery soup
  • vegetable gratin
  • Rest of rice pudding with evaporated milk
  • cocoa as this morning
  • camomile tea
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food diary from 14 September

14th Sep
  • tea x 2 (with milk)
  • 2 x lemon and ginger tea
  • 1 tsp cod liver oil
  • porridge
  • 1/2 cup oats and 1.1/2 cups water
  • cinnamon
  • 4 x dates
  • 3 x apricots
  • sliced fresh mango
  • banana sliced x 1
  • 2 dess spoons yog
  • cocoa x 1 (1 tsp cocoa 1/2 pt milk)
  • nuts x 3 oz
  • choc x 20 g
  • sliced tinned peaches
  • and fresh strawberries with single cream
  • red pepper and celery soup
  • tofu and veg stir fry
  • rice pudding with evap milk
  • cocoa (as this morning)
  • camomile tea
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Red Pepper and Celery soup

preparation time 10 mins

cooking time 20 mins

  • herbs and spices
  • 4-5 cloves garlic sliced
    Assorted bell pepper fruits from Mexico
  • 1 red chilli (optional)
  • fresh parsley or coriander
  • pepper
  • veg (alkaline)
  • 2 medium onions
  • 3 red peppers seeded and chopped (you can use orange peppers and red peppers mixed if you like, I did)
  • 3 – 4 sticks celery coarsely chopped
  • (nearly neutral ingredients)
  • 3 tables olive oil
  • 1 1/4 litres veg stock

Heat the olive oil, add the onion and saute for 3 – 4 mins.  Add the garlic, chilli (optional), red peppers, orange peppers if used and celery.  Saute for another 2 – 3 minutes.  Add the stock and bring to a slow simmer.  Cover and cook gently for about 10 – 15 minutes until the vegetables are soft.  Puree with a hand blender or using a food processor.  Season to taste.  Serve with a garnish of coriander or parsley

Variation

2 courgettes can be used instead of celery

Taken from “Understanding, preventing and overcoming Osteoporosis” by Prof Jane Plant, CBE and Gill Tidey (Virgin Books 2003)

A nice recipe book I managed to get out of the library with lots of useful information about diet for osteoporosis sufferers.The authors have the view that osteoporosis is made worse by a highly acidic diet and that the more alkaline foods in the diet the better.  This is an opinion I have seen expressed before.  I don’t know how true it is, but the book puts forward some useful information and tips.
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No pain, no gain?

Icon_Runners_MillaSagradaFamilia2005Saw some interesting research about appropriate footwear for running in The Times on 12 Sep.  I ran a marathon in 1979, wearing plimsolls and with no ill effects other than a couple of blisters. So when I saw the article “save your cash: plimsolls can outrun pricey trainers” I read on. The main picture was of a woman running in high heels, who won the Guinness Book of Records for running the fastest 100 metres in high heels, covering the distance in 14.531 seconds.  I was impressed: I can’t even walk in high heels.
According to  the article, parents don’t need to buy expensive trainers, and it seems to imply  that barefoot running is best, for adults as well as children. How practical this is remains to be seen.  “The pain encourages you to run correctly”, Dr Wilkinson said when speaking at the British Science Festival.  I think I’ll stick with the trainers, with no pain involved.
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