Day 118: The Russians are coming!

3 May 2008 at 9:49 pm (food diary, photo)

Posted by Paola

Yesterday evening, I realised that I had the ingredients to make a Russian salad and so I cubed and boiled all my carrots and potatoes, and put them in the fridge.

My mother used to make Russian salad when I was young – boiled potatoes, carrots and beetroot with peas, all in a mayonnaise (perhaps we used Salad Cream back then).

When I got up today, I had to get the house ready for a viewing, which included cutting the front and back lawns. By the time I was finished, it was getting late. I showered, dressed and made the salad.

I made an oil-free dressing remembering Sylvia’s alternative sauce, using lemon juice, fat-free yoghurt and two mashed boiled eggs. I wasn’t convinced that I’d be able to discern any of the egg in a 2.5kg salad but, actually, I did. You get the distinctive egg flavour associated with a proper mayonnaise.

I decided beforehand not to add any oil. I got caught out when I made my last bowl of cous cous and have been since adding olive oil at the time of serving.

3:15pm  Russian salad with cheese + pear + pint of fizzy squash

The salad went really well with the cheddar cheese.

430g serving calories protein carbs fat fibre
capers 2 0.2 0.1 0.0 0.0
lemon juice 6 0.1 2.1 0.0 0.1
peas 9 0.8 1.3 0.1 0.7
beetroot 21 1.0 3.8 0.0 0.9
free-range organic egg 32 2.7 0.0 2.4 0.0
fat-free yoghurt 37 6.4 2.2 0.1 0.0
carrots 42 0.9 10.0 0.2 3.6
extra virgin olive oil 46 0.0 0.0 5.1 0.0
half-fat cheddar cheese 55 6.2 0.0 3.3 0.0
pear 74 0.5 19.8 0.2 3.9
potatoes 106 2.3 24.5 0.2 2.2
Total 430 21 64 12 11

4:30pm  Cottage cheese with salad and rye bread + hot chocolate

1 serving calories protein carbs fat fibre
vinegar 11 0.0 2.3 0.0 0.0
lettuce 13 0.7 2.0 0.0 1.3
extra virgin olive oil 41 0.0 0.0 4.6 0.0
cottage cheese w/pineapple 86 9.0 9.4 1.2 0.3
multi-grain rye bread 91 2.8 18.5 0.6 4.1
Total 242 13 32 6 6

8:15pm  Russian salad with cottage cheese + pint of fizzy squash

1 serving calories protein carbs fat fibre
cottage cheese w/pineapple 86 9.0 9.4 1.2 0.3
russian salad 206 11.6 35.7 2.4 6.0
Total 292 21 45 4 6

I forgot to take a photo of dinner but I did take a photo of the Best Snack Ever. It’s Tesco Value Chocolate Hazelnut Spread (as good as – but much cheaper than – Nutella) on Finn Crisp. Frank’s now having them in fours!

Day 118 calories protein carbs fat fibre
Lunch 430 21 64 12 11
Snack 242 13 32 6 6
Dinner 292 21 45 4 6
Other drinks 100
Total 1,065 54 141 21 23
22% 58% 20%
Allowance 1,200 75 – 105g
25 – 35%		 120 – 165g
40 – 55%		 33 – 40g
25 – 30%

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The 39 15,000 Steps

3 May 2008 at 8:47 pm (exercise, food diary)

Posted by Anna

It’s been a busy day. Up at 8am, I needed to get my car to Kwik-Fit to fix the exhaust. However when I got it there, they didn’t have the exhaust in stock, so I had to leave it there and walk home from Twickenham. I was intending to go into town at lunchtime and knew there were some engineering works going on, so I took a detour via Richmond Station to discover the worst… Apparently London Transport (which controls the District Line and London Overground — formally the “North London Line”) don’t talk to South West Trains, which is why there were no tube or overground trains and the only way to get to Waterloo was a train every half hour, doing a tedious 55 minute journey via Hampton, Kingston, Wimbledon and Rayners Lane…

From Richmond station I walked home and then back to the station a little later to get the train to my friend’s flat in Southwark. I’d forgotten to remind her of my fussiness and she’d gone ahead and made a mushroom risotto (she’s vegetarian and I don’t like mushrooms). I took a roll and some cottage cheese with me (but ate the roll on the long train journey, together with an apple), and she offered me some cherry tomatoes and some nice bread which I felt would be churlish to turn down. I wouldn’t have had the second (small) glass of pineapple juice if I’d known how high it is in calories!

From her flat, we walked to, and around Tate Modern and from there I walked back to Waterloo and from the station home. So I wasn’t surprised when my pedometer told me I’ve done 15,300 steps today. It feels like it!

Breakfast Yoghurt 70
Snack Bread roll 130
Apple 110
Lunch Diet cottage cheese and chives 210
Tomatoes 50
Slice of bread 100
Pineapple juice 200
Snack Fruit cocktail 100
Dinner WeightWatchers chicken curry 295
Diet chocolate mousse 60
Total Calories 1,325

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Nutrition information for M&S

3 May 2008 at 7:36 pm (food diary)

Posted by Paola

This is nutrition information for Marks and Spencers ready-to-go sandwiches, salads, drinks and snacks.

It has been collected from calorie-count.com and thedailyplate.com. The information marked * is likely out-of-date and maybe even not reliable – use it to get an idea of how things compare. I’ll replace this with information verified from actual packs.

Meat & fish serving size calories protein carbs fat
Oak-smoked salmon roll* 55g 139 7.7 12.7 6.0
Chicken no-mayo sandwich* 142g 220 21.3 24.1 4.3
Ham sandwich* 200g 220 34.0 6.0 4.0
Chinese chicken wrap* 155g 239 21.7 34.1 1.6
Count On Us British ham & salad sandwich* ? 255 13.5 40.3 4.3
Nacho chicken wrap* ? 270 16.8 41.5 3.6
Chargrilled chicken & watercress sandwich* 173g 285 20.8 39.8 1.7
Steak & onion roll* 150g 308 16.5 36.0 10.5
Beef & pate sandwich* 188g 310 20.7 39.5 73.3
Rare roast beef & horseradish sandwich* 168g 311 23.5 35.3 6.7
Tuna & cucumber roll* 160g 320 19.0 34.8 12.1
Salmon & cucumber sandwich* 168g 329 18.5 31.9 13.4
Luxury salmon sandwich* 137g 333 20.6 26.0 15.1
Roast Chicken salad sandwich* ? 350 24.2 42.9 9.3
Turkey & stuffing sandwich* 190g 352 22.8 43.7 7.6
Crayfish & rocket sandwich* ? 360 24.1 38.4 12.5
Dhansak prawn wrap* 208g 385 14.6 47.8 14.6
Chicken Tikka sandwich* 180g 391 18.0 34.2 18.0
Chicken & sweetcorn sandwich* 186g 394 18.6 35.3 18.6
Southern-fried chicken wrap* ? 400 16.4 49.1 15.3
Chicken & stuffing sandwich* 166g 412 19.9 33.2 21.6
Coronation chicken sandwich* 210g 420 23.1 42.0 18.9
Roast Chicken salad sandwich* 221g 420 22.1 50.8 13.3
Mushroom & bacon roll* 160g 424 12.8 46.4 19.2
Hoisin duck wrap* 236g 425 16.5 56.6 11.8
Roast Chicken salad sandwich* 200g 430 16.0 38.0 18.0
Tuna & cucumber sandwich* 170g 430 20.4 30.6 23.8
Smoked salmon & cream cheese sandwich* 162g 437 17.8 30.8 25.9
Mexican Chicken Wrap* 218g 447 17.4 41.4 21.8
Roast chicken & bacon sandwich* 173g 450 24.2 39.8 20.8
Ham, cheese & pickle sandwich* 197g 459 25.6 29.6 25.6
Seafood medley sandwich* 227g 468 15.9 36.2 27.2
Duck wrap* 257g 475 20.6 64.3 12.8
Roast chicken & stuffing sandwich* ? 485 27.3 47.0 20.8
Poached salmon & rocket sandwich* 180g 495 23.4 37.8 25.2
Smoked ham & free-range egg roll* 208g 499 22.9 41.6 25.0
Mexican Chicken Wrap* 245g 503 22.6 51.0 23.3
BBQ steak wrap* 253g 506 25.3 60.7 15.2
Chicken salad sandwich* 283g 509 25.5 53.8 19.8
Chicken, avocado & bacon sandwich* ? 510 25.9 38.0 28.1
All-day breakfast wrap* 196g 529 19.6 41.2 31.4
Chicken wrap* 247g 531 19.8 56.8 24.7
Bacon, lettuce & tomato sandwich* 181g 534 18.1 39.8 32.6
Big chicken & bacon sub* 218g 545 32.7 52.3 21.8
Egg & bacon sandwich* 223g 570 27.0 34.4 35.5
Chicken Caesar Wrap* 225g 585 20.3 49.5 31.5
Tuna salad in bloomer* 231g 601 25.4 39.3 37.0
Beef & onion sub* 207g 611 26.9 51.8 31.1
Soy-glazed roast chicken, avocado & sweetcure bacon sandwich* 240g 626 31.0 56.8 30.1
British Oakham chicken & pancetta Caesar sandwich 247g 705 35.1 41.7 44.7
Cheese & vegetable serving size calories protein carbs fat
Brie & grapes roll* 57g 174 6.3 13.7 10.3
Char-grilled vegetable wrap ? 235 9.2 44.9 2.0
Greek salad wrap* 179g 251 14.3 37.6 3.6
Vegetable sandwich* 180g 252 10.8 41.4 3.6
Soft cheese & caramalised onion relish sandwich* ? 275 ? 47.8 4.3
Free-range egg & watercress sandwich* 192g 355 17.3 34.6 15.4
Wensleydale & carrot sandwich* 183g 430 16.5 38.4 22.0
Cheddar cheese ploughman’s sandwich* 185g 435 16.6 42.5 22.2
Egg & cress sandwich* 185g 444 16.6 33.3 25.9
Mexican bean wrap* 225g 450 15.3 56.0 17.8
Cheese Ploughman’s sandwich* 185g 451 16.6 38.9 24.1
Cheese & celery sandwich* 180g 466 18.0 25.2 30.6
Italian mozzarella wrap* 250g 500 20.5 42.5 26.8
Mexican sweet potato & three-bean wrap* 222g 522 15.5 57.7 24.4
Brie, grape & cranberry sandwich* ? 540 ? 20.1 30.0
Cheddar cheese & celery sandwich* 200g 540 18.0 44.0 30.0
Brie & cranberry wrap* 225g 551 13.5 60.8 27.0
Cheese & tomato sandwich* 165g 559 18.1 39.6 34.6
Avocado & spinach sandwich* 242g 581 9.7 58.1 31.5
Salads serving size calories protein carbs fat
Organic Italian Style salad* 80g 10 2.0 0.2 0.4
Endame bean salad* 100g 85 4.4 10.9 4.3
Butterbean & roasted chestnut mushroom salad* 100g 115 5.6 11.0 5.5
Greek deli salad* 200g 230 7.2 6.6 19.6
Thai prawn salad* 225g 245 ? 0.4 1.1
Avocado salad on malted bread* ? 310 12.0 34.4 13.5
Tuna with 3-bean salad, potatoes & red peppers* 355g 360 30.9 38.7 9.2
Drinks serving size calories protein carbs fat
Sparkling blueberry presse* 100ml 30 ? 6.6 3.0
Orange juice with crushed raspberries* 300ml 120 ? 27.3 0.9
Pressed British Cox apple juice* 300ml 135 ? 29.7 0.6
Mellow mango smoothie* 250ml 200 7.0 38.8 2.5
Cafe mocha smoothie* 250ml 225 7.8 34.0 6.3
Sweets serving size calories protein carbs fat
Fresh mango* 100g 60 0.7 14.1 0.2
Fresh melon medley* 250g 60 1.0 11.0 0.4
Honey, sultana & sesame cereal bar* 20g 75 1.1 16.1 0.5
Mango & papaya* 200g 80 ? 18.6 0.4
Organic wild blueberry yogurt* 100g 80 5.3 11.7 1.4
Count On Us Chocolate mousse* 70g 80 4.0 11.6 1.9
Nectarine & orange* 150g 150 6.7 24.7 2.2
Cranberry & cashew Bar* 45g 198 3.9 26.1 8.7
Savouries serving size calories protein carbs fat
Pickled onion crisps* 20g 69 1.0 16.2 0.2
Sea salt & malt vinegar crisps* 25g 85 1.7 18.3 0.7
Thai curry flavour curls* 25g 90 0.3 20.5 0.5
Salted mini pretzels* 25g 95 2.5 20.0 0.5
Thai green curry flavour bites* 30g 120 0.7 23.6 2.6
Red pepper & Szechwan crackers* 30g 125 0.7 24.1 2.6
Salt & vinegar crisps* 25g 131 1.3 12.0 8.5
Roast chicken & sage flavour crisps* 25g 135 1.3 12.5 8.5
Ready-salted crisps* 25g 136 1.3 11.8 9.0
Ready-salted Squares* 35g 151 2.1 22.1 6.3
Prawn cocktail crisps* 30g 155 0.9 18.0 8.7
Cheese tasters* 30g 156 2.4 15.3 9.3
Salt & vinegar crisps* 40g 168 2.0 24.4 6.8
Parsnip with honey & black pepper handcooked crisps* 35g 170 1.6 10.3 13.7
Salt & black pepper, handcooked crisps* 40g 180 2.0 22.0 8.8
Salt & vinegar crisps* 40g 190 2.8 23.2 9.6
Sour cream & chive crisps* 40g 192 2.4 24.0 9.6
Sour cream & chive Crinkle crisps* 40g 194 2.6 24.4 9.6
Crinkle Crisps* 40g 194 2.6 24.4 9.6
Red Leicester & spring onion crisps* 40g 194 2.4 23.2 10.8
Handcooked crisps* 40g 198 2.0 22.4 10.8
Spring onion crisps* 40g 210 2.0 19.2 13.6
Potato sticks, ready-salted* 40g 210 2.4 20.8 13.2
Apple, thyme & sage crisps* 55g 253 2.8 30.3 13.2
Mixed pepper flavour burst crisps* 55g 286 3.3 27.5 18.1
Nut collection* 100g 650 15.3 14.4 58.9

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Weigh In

3 May 2008 at 4:27 pm (weigh-in)

Posted by Simon

In lieu of regular posting, I thought I’d have a weigh in.

199 pounds.

I seem to be static, up a pound from last weigh in, but essentially the same. I look slimmer though, a tiny amount all over. And my trousers fit again.

I’m back to a more sedentary work-mode, so I shall have to be careful once more, and I’ll monitor my intake to be under 2500 a day, rather than just over as I suggested in a recent post.

More exercise is needed, a sore knee has scuppered the recent increase. It’s not so bad now so no excuses! I do have a habit of doing no exercise when I have an injury, instead of working around it, I just give up altogether! But cardio work is hard with a knee out of action.

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Gourmet Sandwich Gumption

3 May 2008 at 4:15 pm (photo, shopping)

Posted by Simon

T’other day I was a bit peckish, I popped into an M&S. It was rather busy, so I didn’t peruse the sandwich choice thoroughly, and just grabbed a funky little bag with the work ‘Chicken’ and ‘Groumet’ on the outside, so I thought it looked nice, I thought it must be for £3.50.

I sat on a nearby bench to eat it, and wondered what to read, so I thought I’d read the packet, and I tell you, the contents of the sandwich I was consuming was a little surprising indeed!

To start with, 705 calories! It was only two slices of bread, but that’s about twice the ‘normal’ sandwich available from M&S. So a hefty price means hefty calories, then!

I examined more closely, the back of the packet revealing a great deal of fat and salt.

Look at that! Almost everything has salt in it! No wonder the thing tasted salty, it was rather delicious though.

I finished the sandwich with the feeling that M&S’ idea of ‘gourmet’ is basically some fancy sounding ingredients, combined in a cohesive way, but without consideration to the nutritional value of the end result.

Did they really intend to create a sandwich that provides a third of the daily recommended calories, nearly 2/3rds of the fat, and approaching half of the daily salt content?

Shall I email M&S with the url of this post?

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Day 117: Back to normal

3 May 2008 at 2:49 am (food diary, photo)

Posted by Paola

12:30  Cheese and fake chicken salad + pear + tea

I fancied a big salad on a proper dinner plate

1 serving calories protein carbs fat fibre
capers 2 0.2 0.2 0.0 0.0
lemon juice 12 0.2 4.1 0.0 0.2
red chilli 14 0.7 2.7 0.1 0.6
lettuce 25 1.3 3.8 0.0 2.5
Peppadew 28 0.2 6.7 0.0 0.8
sultanas 32 0.3 7.6 0.0 0.2
extra virgin olive oil 51 0.0 0.0 5.7 0.0
pear 74 0.5 19.8 0.2 3.9
vegetarian chicken slices 76 6.0 1.0 5.4 1.0
cottage cheese 79 12.0 4.5 1.5 0.0
multi-grain rye bread 93 2.9 18.9 0.7 4.2
Total 486 24 69 14 14

Afternoon drink: pint of fizzy squash

3:30pm  Fake chicken and cheese salad sandwich

1 serving calories protein carbs fat fibre
hamisha cucumber 5 0.3 0.8 0.1 0.3
lettuce 10 0.5 1.4 0.0 1.0
horseradish sauce 34 0.4 3.7 1.9 0.7
half-fat cheddar cheese 55 6.2 0.0 3.3 0.0
vegetarian chicken slices 114 9.0 1.5 8.1 1.5
wholemeal oatbran bread 164 8.6 29.0 1.3 6.5
Total 380 25 36 15 10

Afternoon drink: hot chocolate (brr!)

9:15pm  Cottage cheese with celery + orange

I was most of the way through a large tub of cottage cheese. Looking at what was left, it looked like about 100g and so I started emptying the tub onto my plate. As the scales hit 140g, I realised I’d misjudged. There was a little left in the tub. Rather than put the 40g back, I just emptied the pot, ending up with 193g of cottage cheese, double my intended max for one meal.

1 serving calories protein carbs fat fibre
lemon juice 12 0.2 4.1 0.0 0.2
celery 35 1.5 6.7 0.4 3.5
orange 62 1.2 15.3 0.2 1.2
extra virgin olive oil 67 0.0 0.0 7.4 0.0
cottage cheese 149 22.8 8.5 2.9 0.0
Total 324 26 35 11 5

Evening drinks: hot chocolate + half pint of squash + port

Day 117 calories protein carbs fat fibre
Breakfast 486 24 69 14 14
Snack 380 25 36 15 10
Dinner 324 26 35 11 5
Port 47 0 4 0 0
Other drinks 100
Total 1,338 75 144 39 28
24% 47% 29%
Allowance 1,200 75 – 105g
25 – 35%		 120 – 165g
40 – 55%		 33 – 40g
25 – 30%

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A night on the town!

3 May 2008 at 12:56 am (food diary)

Posted by Anna

For breakfast, I was going to have a yoghurt but the boss bought in bagels for everyone, so I ended up having half of one. We had a working lunch and the boss bought in a rather nice pizza, but I stuck to what I’d brought in, especially knowing I was going to have a little cakey that afternoon (I’d baked them as one of the HR team was leaving and that was her request). After work a number of us went out with her, to a pub (I had a diet coke), on to ‘Ed’s Diner’ (Trocadero) where chips are cooked in some “lo-fat” deal and the small slivver of cheese on the small burger was half-fat (the burger was grilled), and then to bowling. As a result, I clocked up over 12,000 steps on the pedometer which I was pleased about.

Breakfast 1/2 a bagel 155
Lunch Low fat cottage cheese 210
Salad 150
Small bread roll 100
Snack Home made small cake 350
Dinner Burger & chips 650
Drinks Various beverages 50
Total Calories 1,665

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