Eating patterns?
Typical day when I’m at home:

Breakfast is cereal (wholemeal, high fibre, fortified with vitamins and minerals) with soya milk and handful of fruit. Plus a boiled egg and a slice of bread.

Lunch is salad – 100g tomatoes plus cucumber, peppers, lettuce ++…… with cold meat or small tin of tuna. A small slice of fruit loaf, toasted, with a smidgeon of marmalade.

Afternoon snack – raw carrots, a mini babybel, maybe a lentil cake

Dinner – lots of veg plus a small portion of meat or fish. Dessert is yogurt with fruit

Evening snacks: Depending on what my macros look like I may have a protein bar, a high fibre bar, or a really nice (small) piece of chocolate (or all of those if I have enough calories)

At the end of the day my calories are about 1,700 (1,500 + half exercise calories), fibre 45g, protein 95g+, calcium 100% +.
I don’t worry about carbs, fat, sugar etc.
I often have more than 700g of freggies over the day (9 portions)

Caroline_slowandsteady wrote: »

My wife has been drinking a lot of kombucha lately, but I think the kind you buy is too high in sugar and it also has caffeine in it right? Can you make your own with less sugar and no caffeine?

@Caroline_slowandsteady All kombucha starts out with sugar (or honey) to ferment. The longer it is fermented the less sugar is in the product consumed, down to even zero sugar. I did find one commercially made that is Keto but I have not tried it. They explain on this page how they make it https://hummkombucha.com/humm-zero/ They allow it to ferment until there is no sugar. They add plant based sweeteners--- I don´t actually see the ingredients but I have some doubts about whether I would be fully comfortable with the sweetners or the price. You can definitely make your own with less sugar but the problem for me is knowing how much sugar is left. For that reason on my to do list this week is to learn how to use the refractor my son bought me and determine how much sugar there is in my various batches of kombucha.

Kombucha is actually really simple to make. If you wife is consuming a lot of kombucha you all could probably save quite a bit of money making it yourself. I started out with a kit from Amazon because it made it simple but you could just buy a gallon jar of pickles to get a gallon jar cheaper than you can from Amazon and then purchase a scoby from Amazon or Etsy and find instructions online. I now use what is called the continuous brew method which is actually easier than the batch method if you like to have kombucha on hand at all times. For that you need a 2 gallon or larger container with a spigot. We bought a more expensive crockery one but for our second one I found this quite cheap at Walmart. https://www.walmart.com/ip/Better-Homes-Gardens-2-Gallon-Glass-Beverage-Dispenser-with-Glass-Clamp-Lid I replaced the cheap plastic spigot with a metal one I got from Amazon. I have ¨The Big Book of Kombucha¨ which is excellent at explaining different options and has lots of flavoring ideas.

I believe I read that the caffiene in the tea also makes the scoby healthier and more effective. I have heard that you can make a form of caffiene free kombucha from lemongrass instead of tea. I read a studies that suggested lemongrass kombucha may have even additional health benefits. I also found this recipe for a caffiene free type of kombucha. https://www.fermentingforfoodies.com/caffeine-free-sugar-free-kombucha/

My husband and I really enjoy making and trying different flavors of kombucha. I just need to be able to figure out better how much sugar I am actually consuming. You let the kombucha ferment until it gets to the strength you want. Apparently kombucha fermented down to have no sugar is often called kombucha vinegar and can be used in place of vinegar for many things. For many people, kombucha vinegar is too strong to consume straight. Strong kombucha that has been fermented a long time ¨bites¨ the back of the throat and may make you cough.

@Caroline_slowandsteady Re veg
Apart from Fri/Sat nights, we would have a 4 or 5 different veg with meals, which would usually cover about three quarters of the plate.
Egs: this week
Sun - Tues: broccoli, cauliflower, carrots, parsnips, broad beans
Wed: casserole: onion, mushrooms, celery, courgette, red peppers, carrots, parsnips, potatoes
Thurs: lettuce, cucumber, tomatoes, baby corn, red peppers, radishes, pickles

Great job on 3 yeses!
@donna25trinity
@biketheworld
@Maggie_MJ
@bookieNJ
@lesdarts180
@Caramel_Apple - though I think you posted on the wrong day
@jamcnewman
@Marilynsretired

Good job posting regardless - on the way to Champion!
@Elbee1

Thanks for the food ideas!
@bookieNJ
@SilverSage1 - that looks SO good!
@lesdarts180
@KCJen - I do have trouble keeping to my morning routine with UAC too. I've kind of decided that I'll do it 3 -4 times a week and that will have to be enough
@ideas2 that sounds like a lot of fun
@TerriRichardson112 that sounds like a great variety of veggies!

5/9
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻

(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9[/9]-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28

May goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge
6. No late night snacking
7. Daily journal logging

Thank you @Caroline_slowandsteady

@Caroline_slowandsteady I just make a "coffee smoothie" by adding some vanilla protein powder and sometimes cashew milk to a strong cold coffee. Then I blend it in my mini blender and either add ice to drink it cold or warm it in the microwave. I wanted to try fasting but since I have low blood sugar, I need something to keep my sugar balanced and this seemed to do the trick for me.