TARGET FOR CHRISTMAS AND STAGE TWO GOAL

Wednesday, September 3, 2014

TUESDAY, SEPTEMBER 2ND

32 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Creamy coconut coffee

Lunch:- Salad  with dressing

Dinner:- Casserole with mashed potato and broccoli

Snacks:- Almonds, dates, crackers

Drinks:- Water and Flavoured Tea Infusions x 2
Black Coffee x 2
Coconut creamy Coffee x 3
Other

Notes:-  If any

Cross-trainer:- ? minutes; ?km; 



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  88.7 kg/195.5 lbs

WEDNESDAY, SEPTEMBER 3RD

32 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  Shopping

Breakfast:- Coffee

Lunch:- Fruttata and cappuccino at Nina's

Dinner:- Casserole with mashed potato and brussels sprouts

Snacks:- Almonds

Drinks:- Water and Flavoured Tea Infusions x 1

Black Coffee x 4
Coconut creamy Coffee x 1
Cappuccino with one tsp sugar

Notes:-  If any

Cross-trainer:- ? minutes; ?km; 



2014 Start weight:-  83.4 kg/183.5 lbs

1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  88.5 kg/? lbs

Monday, September 1, 2014

MONDAY, 1ST SEPTEMBER 2014

32 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Creamy coconut coffee

Lunch:- Cheese, celery, gherkin etc

Dinner:- Frittata, salad.

Snacks:- Almonds, dates.

Drinks:- Water and Flavoured Tea Infusions x 2
Black Coffee x 2
Coconut creamy Coffee x 4
Other

Notes:-  Stopped recording last weekend when at beach house. Getting back on track. Not happy about all the coffee but this pattern works for me.



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  88.1 kg/194 lbs

Saturday, August 16, 2014

SATURDAY, AUGUST 16TH

31 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Coconut porridge

Lunch:- Celery, cheese etc antipasti plate

Dinner:- Sausage, potato and carrots

Snacks:- Almonds

Drinks:- Water and Flavoured Tea Infusions x 6
Black Coffee x 0
Coconut creamy Coffee x 0
Other

Notes:-  Spent day at beach house with Jan and later Bronwyn, Dave and Neill went over house renovation to be done.



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  89.3 kg/197 lbs

Lost aprox 4 kg since coming home weigh in on Thursday 

Friday, August 15, 2014

FRIDAY, AUGUST 15TH, 2014

31 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Coconut Porridge flavoured with date, apricot and almonds

Lunch:- Celery, cheese, gherkin, salami

Dinner:- Bacon and cheese omelet

Snacks:- rice crackers with butter

Drinks:- Water and Flavoured Tea Infusions x 4
Black Coffee x 0
Coconut creamy Coffee x 0
Other

Notes:-  Major restart. I let stress get the better of me and have not been eating all that well. During the last two weeks in Christchurch I ate wheat on many occasions and sugar crept into my coffee which was the sachet type unless in a caf'e. The scales tell a sad story. I am 10 kg/22 pounds heavier than last September.

I have lost confidence in myself and my ability to do this. I don't have much of a plan right now except to become coffee free while maintaining a low carb, wheat and sugar free eating plan.


2014 Start weight:-  83.4 kg/197 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  90.1 kg/189 lbs

Sunday, June 22, 2014

SUNDAY JUNE 22ND

29 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Braised kidney. Celery and cheese.

Dinner:- Cold roasted pork with mashed potato, and fresh garden salad

Snacks:- Crackling. Almonds

Drinks:- Water and Flavoured Tea Infusions x 2
Black Coffee x 2
Coconut creamy Coffee x 2
Other

Notes:-  Not too far from my New Year weight. Still too far from my lowest last year. 
Congratulations to me for losing 2 kg already this week. .... 4 or 5 days. It hasn't been easy to get back on track. Not sleeping as well as I'd like, a few cravings, headaches.

The headaches might have more to do with my eye which is rarely comfortable and causes sinus problems.

2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  85.7 kg/189 lbs

Saturday, June 21, 2014

SATURDAY JUNE 21ST

29 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Braised kidney. Cheese celery

Dinner:- Pork roast with crackling, roasted kumera, onion.

Snacks:- Almonds andates

Drinks:- Water and Flavoured Tea Infusions x 1
Black Coffee x 2
Coconut creamy Coffee x 2
Other Nestle Cappuccino with cream

Notes:-  If any



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  86.4 kg/188 lbs

Friday, June 20, 2014

FRIDAY, JUNE 20TH

29 MONTHS MAINLY WHEAT FREE AND CONTINUING


PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural grass femeat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, pumpkin, small potato, sometimes sweet, 
Snacks = occasional fresh fruit or dried prunes, figs, dates or apricots Nuts. 70+% dark chocolate


Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- HB egg, Cheese, Pepperdew, Gherkin, Olives

Dinner:- Sausage and mash. Stick raw celery

Snacks:- Almonds dark chocolate

Drinks:- Water and Flavoured Tea Infusions x 2
Black Coffee x 2
Coconut creamy Coffee x 2
Other

Notes:-  If any



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  87.3 kg/189 lbs

JUNE 19TH 2014 75TH BIRTHDAY DONE AND DUSTED

29 MONTHS MAINLY WHEAT FREE AND CONTINUING

The sad news is letting my focus drift away from weight loss has not been helpful. Today I'm 7 kg heavier than my lowest weight last year. Not happy about that. Losing weight is hard work even when the plan is simple and working. It's time to take stock and realise I cannot continue to do nothing pro-active. I'm not sure how this is going to work out in practice yet but I am not going to slack off any longer.


Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Egg and bacon scramble with onion and spinach.

Dinner:- Braised kidney with mixed vege mash.

Snacks:- Almonds

Drinks:- Water x 0 
Flavoured Tea Infusions x 2
Black Coffee x 2
Coconut creamy Coffee x 2
Other

Notes:-  I began to pull my head in yesterday at 87.9 kg following 10 days at Otama and out of my comfort zone and eating all kinds of thing including bread and icecream.


2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  87.4 kg/193 lbs

Sunday, February 16, 2014

FEBRUARY 16TH

25 MONTHS MAINLY WHEAT FREE AND CONTINUING

10TH FEBRUARY 2014 ..... 85.8 KG/189 POUNDS
PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, small potato, sometimes sweet, occasional fruit fresh and dried prunes, figs, dates


Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Strawberry smoothie Mistakenly used John's sweet yoghurt

Dinner:- 2 Hb eggs. Celery and cheese. Jelly and cream

Snacks:- dates, almonds, rice cracker an cheese

Drinks:- Water x 0 
Flavoured Tea Infusions x 2
Black Coffee x 2
Coconut creamy Coffee x 2
Other

Notes:- Not my best effort but quilting keeps my hands busy.



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  86.3 kg/189 lbs

Saturday, February 15, 2014

FEBRUARY 13TH

25 MONTHS MAINLY WHEAT FREE AND CONTINUING

10TH FEBRUARY 2014 ..... 85.8 KG/189 POUNDS
PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, small potato, sometimes sweet, occasional fruit fresh and dried prunes, figs, dates


Recovery from yesterday

Activity:-  X

Breakfast:- Nestlé cappuccino x 2. Oat porridge with coconut milk and sugar

Lunch:- Strawberry smoothie

Dinner:- Casserole

Snacks:- 

Drinks:- Water x 0 
Flavoured Tea Infusions x 4
Black Coffee x 1
Coconut creamy Coffee x 0
Nestlé Cappuccino x 3



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  86.1 kg/189 lbs

Wednesday, February 12, 2014

FEBRUARY 12TH

25 MONTHS MAINLY WHEAT FREE AND CONTINUING

10TH FEBRUARY 2014 ..... 85.8 KG/189 POUNDS
PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, small potato, onion, kumera; occasional fruit fresh and dried prunes, figs, dates


EYE SURGERY Left home 7.45 am. Arrived back 9.30 pm.

Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Scooters Café, Hamilton. Frittata with salad. Cappuccino

Dinner:- Crackers, camembert, roasted nuts, chocolate, ginger beer

Snacks:- More nuts, dates, HB egg, ????? +Jarrah Chocolate drink

Drinks:- Water x 2 
Flavoured Tea Infusions x ?
Black Coffee x 1
Coconut creamy Coffee x 2
Cappuccino
Jarrah Chocolate



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  85.5 kg/189 lbs

Monday, February 10, 2014

FEB. 11TH

25 MONTHS MAINLY WHEAT FREE AND CONTINUING

10TH FEBRUARY 2014 ..... 85.8 KG/189 POUNDS

PFC Food Focus

P = meat, eggs, fish, cheese
F = butter, natural meat fats, coconut and olive oil
C = raw vegetables in salads, cooked greens, carrots, small potato, sometimes sweet, occasional fruit fresh and dried prunes, figs, dates

Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Strawberry smoothie

Dinner:- Beef and vegetable casserole, plum and yoghurt dessert

Snacks:- Almonds, dates, chocolate

Drinks:- Water x 0 
Flavoured Tea Infusions x 4
Black Coffee x 2
Coconut creamy Coffee x 2
Other



2014 Start weight:-  83.4 kg/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  85.4 kg/188.5 lbs

Sunday, February 9, 2014

10TH FEBRUARY 2014

25 MONTHS MAINLY WHEAT FREE AND CONTINUING

10TH FEBRUARY 2014 ..... 85.8 KG/189 POUNDS


Activity:-  X

Breakfast:- Coconut creamy Coffee

Lunch:- Strawberry smoothie

Dinner:- Chicken broth with carrot, celery and onion. Cheddar

Snacks:- HB egg, almonds, dates

Drinks:- Water x 0 
Flavoured Tea Infusions x 4
Black Coffee x 2
Coconut creamy Coffee x 2
Other



2014 Start weight:-  83.4 kg/183.5 lbs

1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  85.8 kg/189 lbs

Thursday, January 2, 2014

JANUARY 2ND

24 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/31 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 4 kg/9 lbs


Fasting Blood ketones = 0.7 


Breakfast:- Keto Coffee

Lunch:- Yoghurt with CLO. Garden Salad with HB egg and Cream Cheese

Dinner:- Beef mince sort of chilli style

Snacks:- 2 prunes, almonds, Jarrah chocolate drink

Drinks:- Water x 3-4 
Flavoured Tea Infusions x 0
Black Coffee x 2
Keto Coffee x 2
Other

[Calories 1600 (1250)
Ratio 58 gm/14.5 % Carb: 90 gm/22.5 % Protein: 112 gm/63 % Fat. 
(5% Carb: 20% Protein: 75% Fat)]
Do I really need to record all this? The evening meal was a guesstimate so these figures could be miles out.


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Something, nothing much, mainly reading.

Exercise:- Walk, Bike Ride or Cross-trainer *yes*

30 min = 7 km

JanuaryTotal = 7/125 km

2014 Start weight:-  83.4/183.5 lbs


1st January weigh in:- 83.4 kg/183.5 lbs

Today's weigh in:-  83.7 kg/184. lbs

Wednesday, January 1, 2014

RECORDS FOR 2012 - 2014

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

TOTAL WEIGHT LOSS FOR 2013:- 5.2 kg/11.5 lbs

Weigh In approximately 7.30 am

2014 Start Weight:- 83.4 kg/183.5 lbs
1st January:- 83.4 kg/183.5 lbs
1st February:-

LOSSES AND GAINS

January:-


--------------------------------------------------------------------------------------------------------------------------

2013 Start weight:-  87.5/193 lbs

2013 Weight Loss History Starting at 87.5 kg/193 lbs

1st January:- 87.5/193 lbs
1st February:- 86 kg/189 lbs
1st March:- 84 kg/185 lbs
1st April:- Away from home
1st May:-    82 kg/180 lbs
Ist June:-    82 kg/180 lbs
1st July:-     81 kg/178 lbs
1st August:-  81 kg/178 lbs  ....   NEW SCALES weigh approximately 1 kg heavier.
1st September:- 81.8/180 lbs
1st October:- Away from home
1st November:- 82.3/181.5 lbs
1st December:- 83.4 kg/183.5 lbs
1st January:- 83.4 kg/183.5 lbs

83.4 kg/183.5 lbs

January:-    1.5 kg/3 lbs
February:-   2 kg/5 lbs
March:-       + 1 kg/2 lbs
April:-          3 kg/7 lbs
May:-           NC
June:-           1 kg/2 lbs
July:-            NC
August:- + 800 gm/2 lbs
September:- Away from home
October:- +500 gm/1.5lbs
November:- + 1 kg/2 lbs
December:- NC


--------------------------------------------------------------------------------------------------------------------------


2012 Start weight:- 114 kg/251 lbs

2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs