Changing my plate – maintaining significant weight loss + follow up

changing my plate.jpgThis post is part of a regular series focusing on making small changes to improve our health. I shared my journey with changing my diet and moving to a clean eating approach which you can read here. I also had the lovely Katie Rainbird from Katie 180 undertake an analysis of my food intake for one day in that post, which was another step in the right direction.

Together we also offered the same opportunity to readers of Planning With Kids. We were blown away with the response and while I can’t guarantee will get to all of them this year, Katie has been busy working on many of the submissions already and we will publish as many as we can.

It is not possible for Katie to cover off everything in these posts. The aim is for her to find some small things you can change to what you are putting on your plate to help you achieve your current goal for your eating habits.

You can read previous Changing my plate posts by clicking here.

Changing my plate – Kaylene’s day

image_katieKatie Rainbird (AKA Katie180) is a Sydney-based Nutritionist who is just as likely to be found jogging as she is baking. She is a mother to two, a keen home cook, prefers to get around in her workout gear and has a major passion for the written word. You can learn more at www.katie180.com.au.

Katie reviewed what a reader Kaylene submitted that she ate in a 24 hour period. This is what Katie had to say about her day:

What is your current goal with your eating habits?
Having lost around 30kgs of weight I am looking to maintain my weight. I have done so for 12 months now but always looking for tips and advice. I am also running regularly and wanting to complete a half marathon later this year. At the moment I run approximately 25 kms per week and strength train 3 times a week also.

Kaylene you are an absolute inspiration! I love hearing of stories like this whereby basic diet changes and exercise come shining through for the best and long-term results.

Breakfast
At home. 7am. Made by me. Porridge (2/3 cup oats cooked with water on stove) greek yoghurt (full fat 100g) half tbsp chia seeds, small pear and a few slices of banana and 5 almonds chopped. Cup of tea with full fat milk. This is after exercise – I always exercise first thing (5.30am) This is my favourite meal of the day!

Your breakfast is great I can see why it’s your favourite!

Lunch
At home. 12 pm. Made by me. Salad – baby spinach, baked pumpkin, steamed asparagus and beans, a few crushed walnuts, crumbled feta, roast capsicum and grilled eggplant. Sometimes I add 1/4 cup or 1/2 cup cooked quinoa but I don’t today. Cup of tea with full fat milk and a mandarin.

Again, lovely I would like a bowl please.

Dinner
At home. 6pm. Made by me.
Family having homemade hamburgers. I have the same but without the wholemeal roll. Burgers made with beef mince, grated zucchini, carrot, celery and onion and some almond meal. I have mine with salad – lots of baby spinach, tomatoes, cucumber, avocado, feta cheese, etc. I have about 4 patties – the mixture makes about 20.

Snack 1
Only one snack around 3.30pm. 100g Greek yoghurt, a few strawberries and 5 chopped hazelnuts.

So you stay satiated between 7 – 12 and then between 12 – 3?

Snack 2
N/A

Snack 3
N/A

Dessert
I often have 100g greek yoghurt with a sqaure of dark chocolate grated over it and 5 chopped nuts after dinner.
Sometimes I just have the chocolate and the nuts, or a date or two instead of the chocolate.

Ok, I’m seeing a yoghurt pattern now! Look, in honesty you’re measuring it out and it’s only 300g but if this is daily then that’s 2kg of yoghurt a week. I’m a fan of yoghurt and I’m a fan of full fat dairy too but it might be an idea to go day on/day off for the extra (snacks, leave it on breakfast.)

Nutritional supplements
None

Daily fluid intake
About 15 cups water.
1 cup of coffee with milk.
4 cups tea with milk.
No alcohol today but I do drink wine on Fridays and Saturdays

You know I want to halve that tea don’t you? This is what I’ve been doing lately (because I want to drink 10 cups a day but I know better!): I make a strong rooibos using two tea bags, I let it steep for a long time then put just a splash of milk in, it is a really good caffeinated tea substitute. Give it a whirl? Else, all good on the water intake.

Any further information you’d like to share or special dietary requirements to factor in?
N/A

Katie’s summary
Kaylene has a diet that I’d be suggesting most people try changing to! Lots of fresh produce, whole grains, full fat dairy and the occasional treat. BUT there’s a bit of a crutch going on with the yoghurt and twice as much caffeinated tea as is best.

So my focus is: snack alternatives and reducing tea by half. Here are five snack suggestions:

  1. Boiled egg, mashed with some mayonnaise, Dijon mustard, seasoned and wrapped into a few iceberg or cos lettuce cups.
  2. Rice cakes with natural peanut butter and sultanas (buy organic rice cakes such as Pure Harvest brand).
  3. Slice of thick sourdough bread spread with vanilla bean ricotta (mix vanilla paste into ricotta) and sliced banana with a drizzle of honey atop.
  4. Two – three of Nicole’s Lara bar style energy bars.
  5. A smoothie made with frozen banana pieces, almond or coconut milk, some pulsed seeds (pulse first) such as linseed, chia, sunflower and a dash of flaxseed oil (Stoney Creek or Udo’s).

Otherwise Kaylene if this is a typical day in your diet I wholeheartedly applaud you! Just try nixing half those teas ok?

Further reading

Follow up – Emma (whole foods approach)

You can find the original feedback given by Katie to Emma here. Below is an update from Emma herself on the progress she has made over the last couple of months.

Thanks so much for checking in!

Since Katie’s review, it is going really well. I’ve started taking the recommended fish oil supplements, and some magnesium to help with the PMS symptoms – bit easier to stomach than the apple cider vinegar. Ive stopped drinking protein drinks and now having eggs for breakfast, or bran or smoothies (invested in the George Foreman maker as per your [Nicole's] recommendation).

We have gotten rid of most of the packaged food in the house, and am now making all snacks (oat cookies, choc balls, mini quiches, pita chips). I’ve made Katie’s baked beans recipe and watched the poached eggs video (with varying success), all in all, my diet is a lot healthier and I am drinking a lot more water which I’m finding easier to do for some reason.

The chips I used to snack on so frequently have now been replaced by air popped pop corn that I make myself and not eating as much of. Feeling a lot lighter and generally better all over.

My exercise has never been an issue it has always been the snacking and portion sizes, so I need to continue to be vigilant with this.

I love reading these posts and have been getting some great food ideas.

Thanks so much for doing this as part of your blog Nicole, and good luck with the fundraising. Love all your posts and your app.

Disclaimer

Katie is a qualified nutritionist (Adv. Dip. Nutr. Med.).

Any diet or lifestyle changes that you implement as a result of reading this blog are your own responsibility.

This blog does not provide medical advice, any particular health conditions must be managed by your own health professional.

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

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Comments

  1. Robyn says

    Can you suggest any other rice cakes. I don’t like the texture of the Pure Harvest ones – they are too thick and a bit chewy, not crispy enough.

  2. Kaylene says

    Thanks Katie for your comments! I thought you might mention the yoghurt thing – it is a bit of an addiction/crutch – I love the creaminess of it. It fills me up in the afternoon which is important to me as it means I don’t graze while cooking dinner etc. I don’t really ‘need’ it after dinner though! I’ll try some of your other suggestions for afternoon snacks. With the tea, I have been trying to cut that down after reading your previous posts and have been successful for the most part. I’ve been having lemon and ginger tea and licorice tea (only one of these a day) and enjoying it. I have also switched to decaffeinated black tea for the most part and limit this to two per day. Will try the rooibos too. I’ve had an injury so am running less, but replacing that with walking and some more strength training so still find that I am quite hungry. Thanks again!

  3. Kaylene says

    And, in the interests of full disclosure this is a typical weekday. I do tend to have a few treats on weekends but in moderation!

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