Saturday, 30 June 2012

Enough of Counting Calories... I've Got a New Plan

OK, you will have seen that I have a very boring diet and it's very repetitive. I am done with counting calories and found a new plan - it looks great and you can eat lots of healthy food with no calorie counting.

1st - You just decide your Body Type ( Protein, Carb. or Mixed type) answer some questions.

Then choose a meal plan that suits you.

I am starting on monday morning!

Looking forward to it.

I will be having a weigh-in tomorrow and getting ready for a good result.

You can see the meal plans on this video - Click Here!

I'll keep you post on the progress and food choices.



Good day to you all, guess what I had for breakfast - yes! Weetabix and Banana = 269 cals.

You know that I have been looking at this new healthy eating program - - well I got an email today explaining a few things... I'm gonna go for it so I'll keep you posted.

Here's the jist of it --

...So I gave him 3 super easy rules to follow. (These are my magic bullets for getting your metabolism in fat burning mode.)

"Tio, follow these three rules and I guarantee you, better yet, I promise you, you will lose a minimum of 10 lbs. in 14 days."

1. Don't eat anything that is white. Think about most foods that are white and chances are you shouldn't be eating it. Specifically, I'm talking about white bread, pasta, sugar, white rice, and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions to this rule. Based on Tio's current eating habits, I didn't think he was all too worried about cauliflower anyway.

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee is ok. Can you add half and half?...Well is it white?

3. Don't eat anything with the word wheat in the ingredients list. What if it's whole wheat? Look, if the word starts with W and ends in T and has the letters h-e-a in between, you can't eat it.

Tio agreed that he was up for the challenge. Anything to make the knee pain go away and make his niece stop lecturing.

I highly recommend you follow those same rules for the next 14 days (No, not for the rest of your life. Just for the next 14 days.) You will absolutely amaze yourself with your results. Remember, no white foods (except for the few I mentioned above), only water to drink and no wheat products.

I promise this is not how you have to eat for the long term in order to lose weight and keep it off but I do know that this is a great way to jumpstart your metabolism and see some initial weight come off a bit faster.

Stay tuned as I will continue to explain in this e-course exactly which delicious foods you will be able to enjoy while keeping your body on fat burning overdrive.

Don't let one more day go by without feeling and looking as great as I know you can! Don't wait until you have eaten all the food in your fridge or "used up" all the food in your pantry. It's not worth the wait! Commit to this e-course and your new incredible body right now and I promise the results will be worth it. And I will be here to guide you and support you along the way.

In health and happiness,

Fry Up Friday...Sausage & Eggs

Good morning, today I had:

2 fried eggs = 192
1 Quorn Sausage = 86
Toast = 137
Butter 10
= 425 cals

Bix = 156
Bix = 119
Bix = 156

Tuna = 250
Bread = 137
2 x Cheese = 144
Ham x 2 = 75

3 x Weetabix = 326

Muller Custard/Rice = 211

Bavaria non-alc beer = 270

Total = 2269

I have finished off the weetabix now as I am getting organised for Monday's start of my new diet.

Thursday, 28 June 2012

Garlic Stuffed Chicken on Spicy Beans - Yum!

Today I started with:

Quorn Sausage = 88
Eggs x 2 (96) = 192
Toast = 137
Cheese = 72

total breakfast = 498

later - toast n cheese n spread = 241

bix = 156
Time Out bar = 86

Evening: WoW! - excellent home made stuffed chicken on spicy beans = 500

2 x non-alcohol beers = 276

Muller Rice n Custard = 211

Milky Coffee n Crispie = 271


Weetabix Wednesday

Breakfast: Weetabix n Banana

Tea n Crispie

Evening: Tuna and Beetroot

Tea n Crispie

Toast n Cheese n Spread

Time Out Bar

Muller Rice

Time Out

Short n Sweet today.

Total cals = 1453

Tuesday, 26 June 2012

Diet Day 15 - Tuesday - Blood Test!

Good Morning!

Breakfast was a delight having fasted until the blood test this morning. I had 2 x toast, cheese and sandwich spread. My how repetitive! = new bread today though, 137 cals per slice.= 366

Time Out biscuit = 99

Weetabix = 209
Time Out = 99

Tuna Tea + beetroot + potato salad = 370
Crispie Bix = 156

Toast (again) = 137, Cheese (72) new cheese, Spread = 225

muesli = 450
total = 1974

Boomtown Rats...I don't like Mondays...Diets

Diet days are all the same whether it's Mondays or Fridays but I think my diet is going to get a whole lot better from now on. Got an encouraging email from Diet Support so I'm going to start my new eating plan soon.

But for today it's good old boring Weetabix for breakfast although I did break out a small banana to liven it up today. = 296

Toast + Pastrami + Cheese and Spread ( as usual) X 2 = 434

Square Bix = 156

Evening: John West Tuna + Potato Salad n Beetroot = 360
Muller Rice n Custard = 211

Total = 1457
That's all I can have tonight because I have a blood test in the morning and I have to fast from 9pm...


Monday, 25 June 2012


I think I am going to try this program from now. It's getting very good reviews and I like what I see. I am going to continue my blog using these principles so watch this space.
To watch her video CLICK HERE!

The Truth about Cholesterol...

Hi, I just found a cool link about cholesterol.

Click Here for the details.


Sunday Roast?....yes you can! Diet Day 14

I have read stories of how you can 'enjoy your favourite roast and still lose weight..' I don't think so!

Maybe if you have a matchbox size piece of beef and one roast potato.

My favourite roast is normally so big you cannot see the plate underneath it so you'd have to consider around 1000 calories if you want one.

So, no - I wont be having a roast today but I will be having a Milky Coffee!

It seems as if everywhere I go people are clambering the streets to find the best coffee shop, Starbucks or Costa? Is it a modern thing..

I have been drinking Latte since I was a wee boy and my grandmothers both made a mean Latte in Deerness, Orkney where we lived.

The fact is in my childhood days it was simply called 'Milky Coffee' and had nothing to do with famous Italian coffee houses.

Todays recipe for Milky Coffee is:

2 teaspoons Necafe Original in a large coffee cup = 2 cals
300 mls 2% semi-skimmed milk = 150 cals.

Heat milk in microwave for 5 mins, pour onto coffee granules and serve - delish!

Breakfast: toast n cheese n pastrami = 181
Square Biscuit = 156

11's - milky coffee n square b. = 308

Alc-Free Beer = 300


Home made Chilli con carne = 400
Bread = 108
Cheese = 55
Sandwich Spread = 16
Rice = 196
Square = 156

Muesli = 450

Total = 2028 my school report card said "Could do Better"

Click Here for Fast Weightloss Tips

Saturday, 23 June 2012

Saturday's Saturated Fats..? Diet Day 13

Short n Sweet today:


Lost the plot. I left my house with just having my Weetabix at 9 am and went to the market for some fruit and veg etc. However, I felt a bit shaky by 1pm and had to grab something to eat. I popped into a corner shop and thought that I would have a light sandwich but upon searching the best they had was boiled egg and ham. I selected the sandwich and quickly had a look at the label and to my horror - - -there was no calorie breakdown on the label! I was shocked - - - I could tell the calories in this sandwich... so I guessed around 300. A Sausage Roll caught my eye and it had a lable saying each pack contained 240 cals so I chose to eat this instead. I made a poor choice but I needed to eat something as I felt too bad - - the moral to the story is "Don't go shopping on an empty stomach!"

2 x sausage rolls = 480


Chinese Special Curry and Boiled Rice = 600
Muller Rice = 196
Square = 156

All washed down with several beers from my Alcohol-Free order = 456

Total = 2253

I weighed in on the Wii this morning and was still the same weight :(
Total Weight Loss = 0      
I think it would be fair to say, that was another bad day. Not a crazy, really bad day but at around 2500 cals I will gain weight. 2253 is acceptable only to maintain my current weight. I need to keep below 2000 to lose another 2 lbs.

Tomorrow is another day!  :)

Friday, 22 June 2012

Diet Day 12 - - - - Fish on Fridays?

Checking out a tin of Makerel in tomato sauce, I noticed that half a can is 120 ish calories and most people focus on the number on the front of the can.

But turn to the back of the tin and see calories per 100g ( I think that's a better way)

Tesco own brand 100g = 195 kcals
Princes brand = 100g = 200 kcals

most cans are 125g in weight and that's ok but how many people eat only half a wee tiny can?

So tin of fish = 200 kcals x 1.25 = 250 calories in a wee tin!

I think not.

Comparison: Tesco Tin of Sardines in brine.

Half a can = 72 cals. 100g = 172 cals and a whole tin = 206 cals (tin size is 120g) however it's about 50 cals less - ditch the tomato sauce or switch the tomato sauce...

Did you know that you could have half a tin of Light Choices Beans (Tesco) for 150 cals instead!
Nice one - I think I will be switching to beans.

Breakfast: Today : Weetabix (209)

Lunch: Macaroni & Cheese (169), Toast (108) Cheese (55) = 332

Square Choc Biscuit = 156

Evening: Stuffed Garlic Chicken and Spicy Beans (Home Made) = 500
Muller Rice = 196

Toast n Cheese = 179

Muesli = 375 + Milk (75) = 450

Alc-Free beer = 260

Total = 2282

Bad Day at Blackrock....Curry Kid hits the Calories

Started off well with good old Weetabix, Toast and Cheese. Choc Square. = 528

Then I had more Toast n Cheese, and a Square = 319 aroound 11.30 am

lots of tea


BUT - - - -another curry crept up on me and it was a baddie = 800
( always helps to check the lable before purchase)

Had a couple of beers in the later evening Jupiler N*A = 400

Then I had a Supper Craving - Muesli = 325

Total for today = 2372

phew... it could be worse I guess but that's a bad day with poor choices..

Hey ho! Tomorrow is another day!

Thursday, 21 June 2012

Turning to Drink?... Diet Day 10 - Wednesday

I've ordered a mixed case of alcohol free beer and I'm quite pleased at all aspects of it but especially interested in their calories...

Toast & Spread and Tea for breakfast and later a Choc Square = 282

You might be saying to yourself "what a boring diet he has.." and "what NO vegetables.." well you would be correct as my intake of fruit & veg is quite poor but I am working on it. I like routine and I like food in a box that tells me what's in it.

However, my lunch boxes contain:

Cooked Pasta (24%) (Water, Wheat Flour, Egg White Powder), Skipjack Tuna (22%, sourced from the Atlantic Ocean), Green Pepper (9%), Red Pepper (8%), Flageolet Bean (8%), Onion, Chargrilled Onion (6%), Concentrated Tomato Puree (5%), Rapeseed Oil, Water, Spirit Vinegar, Sugar, Concentrated Lime Juice, Salt, Herbs, Thickener: Guar Gum, Spice, Colour: Paprika Extract = 275
so that's not bad?

+ Muller Rice = 211

Slice of bread ( this one is 108 cals per slice) and Cheese (55) = 163

Evening - Chicken Balti and Boiled Rice ( I liked it so much last week) = 624

Had a couple of bottles of german 'Erdinger alkoholfrei' = 625

Total 2180

Tuesday, 19 June 2012

Happy Tuesday!

It's a beautiful day here in West Sussex and I enjoyed my Weetabix for breakfast = 209 cals

Then around 12.00 I had Makerel fillets in rich tomato sauce = 186 cals.

2 x Toast and Cheese and sandwich spread = 287 cals

Caramel log = 134 cals

Around 6pm I had a John West Tuna 250 + Potato Salad 55 = 305 cals
Crispie 'Squares' as they are officially called = 156 cals
Toffee Muller Rice = 201

All washed down with lashings of Tetley Green Tea.

Fried Egg on Toast = 196

total = 1674

Monday, 18 June 2012

A New Day a New Diet - continued weight-loss - Day 8

Hi, this is day eight and after that 2 lb weight loss I am fired up and raring to do the same again this week.

So here goes - guess what I had for b'fast - Yip! - good old Weetabix


2 x Toast, Cheese and Spread = 200, 55 and 32

Just to recap - the bread is 100 per slice.
Cheese is Leerdammer (Dutch) Light @ 55 per slice and I use half per slice of toast.
Heinz Sandwich Spread (Light) is a Tangy Crunchy spread of finely chopped vegetables in a light mayo, a bit like coleslaw - I Love it - (google it for more info) - 10ml dessert spoon = 16 cals.

I am making my own tuna evening meal today with:

Tin of tuna = 130 cals
Roasted Peppers a quarter of a jar = 35 cals
Sandwich Spread 2 dessert spoons = 32 cals
Total = 197
Crispie = 156 x 2 312
Caramel log = 134

Muller Yoghurt (Mint) = 90

Had the munchies...

2 x toast, cheese and sandwich spread = 287
Crispie = 156

total = 1618

Weight Loss Result - Dropped 2 lbs - Lost 2 lbs!!

Yippee! Result!

Sunday Morning Weigh-In using the Wii when the little guy speaks so me ( yes it's true!)

He did say firstly 'Too High'  - he was referring to my BMI - ( If my height was seven foot two it would be ok) but he did make me happy with a clear 2 pound weight loss.

Oh, let's celebrate with a cream cake..?

Although I do believe in celebrating an acheivement and rewarding a good result it would be wrong to lose the plot and pig-out on Sundays.

However, this is what I consumed...

Usual Breakfast but had toast with cheese and pastrami. ( Pastrami = only 18 cals per slice)

Lunch: Tesco finest Teriyaki Chicken + Rice = 390 cals.
+ Crispie Biscuit.

Evening: Home Made Chilli (Mince Beef with Spicy Beans), Bread, Biscuits, + Alc-free Beer

I don't count calories on Sunday but I do write it down - There's just something about writing it down that helps you keep on track.

Well, here's to another good week!

Slim Down Saturday - Weight Plan

Good day to you!

(I'll keep it brief: please refer to previous posts for kcal detail.)

Weetabix ( surprise?) 134 + 75
Toast ( 100 cals per slice) x 1
Cheese ( 55 cals per slice) x 1
Sandwich Spread 16 cals per spoon x 1
Green Tea 0
Kellogs Crispie 156

John West Tuna Salad 275
Kellogs Crispie 156

Home Made Fish Pie ( loads of it) 750 + ( guesstimate)
Kaliber (Alc. Free Beer) 118
Bavaria (") 90

Saturday Total = 1836 .... at least it's around/below 2000

If you want to know more about alcohol-free beer there a great page below.


Friday, 15 June 2012

Friday's Fat Loss Diet - Alcohol Free!

Hello again, I forgot to mention that I had a couple of beers last night whilst watching Question Time on the TV.

It's our favourite politics show, and often good for a laugh at the same time, oh how they do avoid the questions...

However, before you right me off for boozing - Look for this great drink!

It's called Equator.

  • Beer flavour
  • Zero Sugar
  • Zero Calories
  • Zero Alcohol
Can go wrong with such a beverage - and it's very refreshing.

Got some great cheese today called Leerdammer Light - only 55 cals per slice.

So today I have had Weetabix ( again?...I know, how boring I am but I like a bit of routine..and it's quick and easy, I promised myself a chopped banana on top..but just couldn't do it!)
209 kcals

Again, I had a tasty John West (Light Lunch in a tin) French Style = 250

+ Toast x 2 - 100 cals per slice with Sandwich Spread and 1 cheese slice between them = 304
Choc Biscuit 158

Friday Night is Curry night!

Chicken Balti (Tesco) 410
+ Rice 144
= 554 cals
Caramel Chocolate Bar 134 cals

AND - a couple of Biers... 189 cals

Why Bavaria Wit? Where to start? It's a wheat beer, not just "another" alcohol-free lager. It's non-alcoholic (not 0.5%, not 0.05% - it's really 0.00%). Oh, and it tastes amazing!
Calories? Only 27 Kcal per 100ml. That means a 330ml can comes in at 90 kcals... yippee!

total today - - - 1798 kcals ... i can't believe it..

Thursday, 14 June 2012

Daily Weightloss Diet Day Four

Good Day!

I have had my usual Weetabix today = 209


Green Tea and Kellogs Chocolate Rice Crispie Square Biscuit = 158

Lunch =  John West Light Lunch, Tuna Salad with Lime & Black Pepper Sauce = 275
Tea + KRC Square -- yummy! = 158

Evening = home made pasta 100, Cheese 72, + 72, Heinz Sandwich Spread (Light) 32.
Bread 115 x 2 230 + Cheese 72
Biscuit (Kellogs) 158 x 2 = 315
Muller Rice pot = 211

Total = 1904 kcals.

Had a bit of a struggle today with the Chocolate Rice Crispy Biscuits but kept my kcals below 2000.

Wednesday, 13 June 2012

Daily Diet or Healthy Eating Plan - Day Three

I decided to stick with the Weetabix this morning so that's a 134 + Milk 75 = 209kcals

Just had a Campbell's Cream of Chicken Cup Soup = 106kcals  yummy!

Lunch time - 2 egg Omlette with Pastrami and Cheese = 288kcal

OK, I am using medium eggs @ 90 cals in my book, could be less of course depending on the weight but I am not measuring the oil in the pan but use sparingly so call them 90, large eggs = 100.

Just for interest I do not use salt but I do add pepper - sometimes cayenne for a little heat!
Pastrami 18 cals per slice x 2
Cheese = Edamski ( Polish in case you hadn't guessed) 72 cals per slice

Evening   John West (Light Lunch) - Moroccan Style Salmon Salad
(Potatoes, Chickpeas, Mixed Peppers...)                                               = 305

Alpen Biscuit = 123
Muller Rice/Custard = 211
Kellogs Square Rice Crispie Biscuit = 156 x 2 = 312

Tesco Fruit & Nut Muesli = 325

Total = 1879

Watch this Movie...

Tuesday, 12 June 2012

Stroke Victor Diet Day 2

Good Morning!

Breakfast = 2 x Toast, Cheese & Sandwich Spread + Tea = 406 kcals

Toast = each slice 115
Cheese = each slice = 72
Spread = each slice = 16

I think it's better to stick to my Weetabix?

Lunch = Egg, Sausage + Tea = 176 kcals
Quorn Sausage  86 - Medium Egg 90
Alpen Bar = 123

Evening Meal = John West Tuna Salad ( Light Lunch) Tomato Salsa + Potato Salad  = 305kcals
Muller Light Rice/Custard = 211
Alpen Bar = 123

Total... 1344 kcals


Monday, 11 June 2012

The Calorie Count

I just wanted to share with you that although I am not 'counting calories' as in a Diet Club, I will be reading labels and taking an interest in what I am consuming - it's the only way - I believe, and if I am taking an interest in what I am eating it's best to 'Write it Down'.

Some people use a diary and find that very useful.

I will log all my consumptions in here.

So, as you will have seen in an earlier post, I am 216lbs ( 15 stone 6 lbs) and that's a good 3 stone ( 42lbs) TOO heavy so my mission is to lose the extra 42+ lbs necessary.

Today I have enjoyed:

 2 x Weetabix in 150mls 2% semi-skimmed milk - Weetabix = 134kcals + milk 75kcals - don't forget to add the 209 kcalories

John West Light Lunch - French Style Tuna Salad - fabulous choice, comes in a tin less than 250kcals

Alpen Cereal Bar = 123 kcals

Main Meal tonight was 2 x Wraps and Mexican Chilli Sauce ( with minced beef) = 500 kcals

Muller Light Rice Custard = 211 kcals

Tea & Alpen Bar = 123

Bowl of cereal = 325

Total = 1741  Pretty Good Day!


Portions Sizes could Treble!

Wow, I guess I could be guilty of poor portion control...if you see what the recommended portion sizes are on the cereal packets?

But that's a thing of the past and this morning I enjoyed 2 x Weetbix with 125 mls semi-skimmed milk for breakfast.

I have also taken a liking to Green Tea these past few months after the Stroke - don't ask me why... just fancied some and have really started to enjoy it in my big Cappuccino cup 3 or 4 times a day.

Don't get me wrong, I'm not going to be turning into a 'freaky nut-cruncher' but I have been doing some research - simply called 'reading the labels'... and I've learned a few things.

I LOVE Cheese! - but it's not allowed?

Oh Yes it is! - if you look carefully at the labels you may be surprised.

I have found some delicious cheeses that are classified as 'Low Fat' but even better they don't feel or taste like plastic - look out for Leerdammer (Light) or Edam but beware of spreads that are super low cal and low fat. Some of them are tastless and often because of that you are tempted to pile on more which defeats the purpose.

It's a bit like skimmed milk - some people construct a cup of tea based on what it looks like and if using skimmed milk may be temped to colour their tea by pouring in half a cup of milk when in fact they would get the same effect using less semi-skimmed or just a spot of whole milk.

See - there's method in this madness...


Healthy Eating Plan - Day 1

OK, so here's the plan...
If I am going to have a healthy steady weight loss I will need to restrict my calorie intake to less than 2000 kcalories?

I seached the internet and one of the Calorie Calculators showed this:

Me = 54 years
216 lbs ( 15stone 6 lbs)
Height = 5 foot 8"
Excercise Level = none / desk job
To maintain this weight I need to eat 2156 kcals per day
To lose weight I need to drop to 1728 kcals per day

A second Calorie Counter showed that I need to drop to 1785 kcals to lose a pound a week and 1285 kcals to lose 2 lbs a week.

And finally I had a look at the UK National Health Service website and it states that:

'An average man needs around 2,500 calories a day to maintain his weight. For an average woman, that figure is around 2,000 calories a day. These values can vary depending on age and levels of physical activity, among other factors.

However, instead of focusing on how many calories you consume each day, to maintain a healthy weight you should:

  • eat a healthy, balanced diet
  • take part in physical activities.
  • balance the amount of calories you eat with the amount of calories you burn'

So, there's a clear message there - We're all different so I'm not going to be measuring the my millilitres or counting my peas, I'm just going to aim for a kcal reduction to around 2000 per day.


My Stroke Victory!

I thought that I would tell you a litte about my stroke. I can't believe it hit me only 3 months ago.

I was arising from my slumber on Wednesay 7th March around 6.30 am and my wife was a little perturbed since I was taking up more that my fair share of the bed...nothing new really but as I attemped a manouvere to exit my bed it became apparent to us both that I could not move.
Stuck Fast!

My struggles led me to land on the bedroom floor in a heap and that's when the penny dropped - something was wrong.

My legs and arms were like rubber collapsed about me in all directions and I lay helpless while my wife, Alison, called the Ambulance which seemed to arrive from nowhere and in no time at all.

They were fabulous and whisked me to the hospital at speed.

To cut the story short I had suffered a Stroke caused by a blood clot or blockage in my brain.

I was treated with clot busting drugs and twelve weeks later I am feeling pretty good thanks to all the staff at Portsmouth QA Hospital and Chichester's St Richard's Hospital and all the Physiotherapists, Language Therapist and Occupational Therapists who treated me.

Twelve weeks ago I could not walk, see properly or speak properly yet gradually with care and medication the feeling came back into my arms and legs and my remaining disability is confined to my right wrist where my only difficulties are in the finer skills of my fingers. I cannt write very well or hold cutlery for example.

I am generally quite tired most of the day but I feel that I am on the mend now.

My medication has been modified from time to time but I think it is now stable and my focus is now on reducing my weight and with that I may be able to gradually reduce some of my medication.

The main positive is that my Blood Pressure and Cholesterol levels are on target and I know that some weight loss will also help with all aspects of good health.

SO, the main reason for this blog is to honestly document my calorie intake from this day forth. I hope it might be of some help to others and will surely help some to avoid the trauma of a Stroke.

With that in mind you will see I called this introduction 'My Stroke Victory'....for a reason. It would be very easy to consider myself a Stroke Victim. I am not a Victim but a Victor and I thank my lucky stars for that.

your very good health,