For anyone with eating disorders/disordered eating or anxieties about their body shape/weight, Christmas and New Year can be a pretty stressful time. There is lots of talk about ‘holiday weight gain’ followed by talk of weight loss resolutions everywhere you turn, making you even more aware of your diet and body.
With articles and social media posts about mad weight gain and ‘burning the excess calories’ all over the internet and magazines, it is easy to overestimate how much extra we have eaten than usual. Although you may consume slightly more– a mince pie here and there, a few extra glasses (or bottles..) of wine, and some obligatory chocolates, it is unlikely that you are eating enough of a calorie surplus to gain the few kilograms you think you might gain. Fat gain requires a fairly long-term period of eating in a calorie surplus, not just a few days over Christmas. Remember, to gain one pound you need to eat a calorie SURPLUS of 3,500kcals.. that’s 3,500 calories over your maintenance amount (roughly 600-1000 calories a day extra for a week).
You may however experience bloating due to eating more carbs and salty foods than usual (e.g. those delicious roast potatoes and Yorkshire puddings). Bloating will make your clothes feel tighter and have you feeling heavy and sluggish, but you haven’t actually gained any fat and as soon as you go back to your normal eating pattern you should feel much better. Make sure you keep hydrated (with water!) throughout the holiday as this may help reduce your bloating.
The fear you may have about weight gain over the holiday may also lead to you gaining weight which you wouldn’t have done in the first place. For some people, feeling like you have ‘indulged’ can trigger urges to over-eat or binge – an ‘all-or-nothing’ mindset. If this sounds like you, it’s important to reassess how you view the food you are eating. If you have subconsciously labelled it as ‘bad’ or ‘off limits outside of Christmas/celebrations’, eating it may create this feeling of guilt or anxiety. Try to think of all foods as acceptable in moderation and remember that no food by itself can make you ‘fat’.
Having said all this – if you do gain weight there is absolutely nothing wrong with that. You have celebrated with family, and enjoyed some well needed down time after a stressful year. Weight fluctuates, and spending time with loved ones is far more important than the number on the scales.
So often I see clients who struggle with their nutrition, and are constantly sabotaging their fat loss efforts without realizing it. Below I have listed a few things to help you take control and stop getting in your own way in your journey to losing fat long term
1. Over eating on weekends – So often clients are eating well through the week but completely come undone at weekends. They go way off track and wonder why they aren’t getting anywhere. I am not saying you cant’ indulge a little but too often will slow down results.
For me I try to eat near perfect Monday to Friday so that I can plan out a few things I like on the weekends.
Always be mindful of your weekend eating and plan out your social activities so they don’t derail you.
2. Skipping meals – So often we think that by skipping a few meals we will eat fewer calories that will lead to greater fat loss. However skipping too many meals can lead to you over eating either mid afternoon at the office or at the end of the day (especially after dinner) if you haven’t planned out your meals it will leave you reaching for whatever is floating around.
You don’t have to starve yourself to lose weight. Plan out your meals ahead of time, don’t skip meals and don’t be scared of eating 3-5 times a day if you are following your eating plan properly.
We often think we need to suffer to lose weight, be it in training or by following a ridiculous diet that restricts everything. YOU DON”T fat loss should be about health and nutrients and making sure you are getting enough of what you need to function better, have more energy, sleep better, train better and think better
3. Reward yourself with food after exercising – This is a big one and I see it so often. You cannot out train a bad diet!!!! Just because you train doesn’t mean you can eat what you want. We somehow think we are exempt and this can be a big reason why you aren’t getting the results you want. Like always stick to the eating plan your coach has provided you with, try to get out of this way of thinking so you can finally move forward
4. You don’t give your eating plan enough time to work – So often a client starts a new eating plan and only sticks to it for 1-2 weeks before declaring it doesn’t work and start making their own changes based on what they think. I have learnt that you need to be patient and really commit to the plan to test how effective it is for you. As a coach if my client follows the plan they always see results, and I can make changes as and when they are needed as I know they have the foundations spot on. Be patient and trust that your coach knows what they are doing (providing they are following evidence based nutritional guidelines).
5. One slip and the whole day is ruined – In terms of self-sabotage this is a big one. You eat some cake mid morning and immediately declare that you ruined the day so proceed in eating whatever you want and declare to start again tomorrow.
If you eat the cake, it’s done, you can’t take it back, but you can control the rest of the day and stay on track. We need to rid ourselves of the guilt associated with eating something not in the plan and look at the bigger picture. One piece of cake in a week will not ruin your fat loss results, but constantly losing a day because of one slip will definitely have an impact on your goals. Try to keep things in perspective, you are only human, you just have to pick yourself up and keep going
6. You don’t keep track of your food portions – I don’t expect clients to stress over weighing everything but your portion size can play a big role in long-term fat loss. It’s easy to over eat even if it’s healthy.
To combat this you should weigh or portion your meals, use a bowl instead of a plate, use cup measurements to portion rice and veg, use the palm size of your hand to measure protein etc.
When I was trying to lose fat I switched to a bowl for my main meals as it stopped me over eating. I found this very useful and successful in sticking to my calorie goal and use it to this day
7. Not reading the label – We are so often tricked into believing something is healthy for us because it is what the front label says. It could be labeled as low fat, low sugar, low carbs etc. and we immediately think its ok but you have to look a little deeper.
Most things low sugar may contain artificial sweeteners; low fat generally has higher sugar etc. Be careful and read the ingredients, if things contain more than 5 ingredients and I can’t pronounce the names I don’t touch it. Look at the serving size then times it by how big your portion will be – after this I usually realise it’s not worth it. Food companies want you to buy their product so make it look as healthy as possible.
If your still not sure – stick to real food, make it yourself and don’t trust what companies say
8. Trying to do too much at once – When starting out on your fat loss journey so many people try to do everything at once – food prep, training, lifestyle changes etc. Unless you are one of the few who can make a lot of changes without much of a challenge – you will soon become overwhelmed and feel like you are failing and not good enough.
What I do with clients is set weekly goals; we sit down and chat about where they are at in their journey, work out how stressed they are, how much time they have for training and food prep etc. Then I work out what 1-2 big changes they need to make first before overloading them with a long list. You need to prioritise what you need to do first to get you started on your journey, then as you build better habits you can make more changes.
If you currently feel overwhelmed – sit down and work out what big changes need to happen first. If getting to the gym is too hard and you are not exercising – aim for 10000 steps a day. If you are bored of the gym – go find a personal trainer or local boot camp. If you can’t get your eating right – cut out sugar and lower your white starches down and eat more vegetable. Make 1-2 changes that make the biggest difference in helping you reach your goals.
9. Letting the scales be your guide – to be honest I don’t really weigh myself, as it always leads to misery. Constantly jumping on the scales every day can turn your fat loss goal into an emotional rollercoaster. You might feel great until you jump on the scales and your disappointed, which in turn ruins your day, it effects your food choices and you don’t even feel like training anymore.
Don’t weigh yourself too often – once a week maximum. I use girth measurements with clients over weight, and even then it’s not always accurate. Forget the scales, stick to eating plan, train your butt off, stay positive, be consistent and you will drop fat – trust me
10. You are too hard on yourself – No one is perfect and there is no perfect diet, perfect training program, or perfect plan for fat loss. Your journey is just that…. it’s a journey, it will be filled with highs and lows, good choices and bad choices, great training sessions and poor training sessions, good days and bad days.
Don’t be so hard on yourself when you mess up…………………
You just have to learn from it and move on. Don’t worry about being perfect; but instead focus on doing your best each day, be consistent and enjoy the journey.
So, you’re trying to stick to a routine, done your workouts, working from home and trying to keep yourself busy – Fantastic!!!! But you find yourself snacking more and ‘grazing’ on sugary and salty snacks throughout the day. Well you’re not alone. Everyone experiences emotional eating at some point, but this will be even more prevalent now due to self-isolation.
There could be a number of triggers ranging from; boredom, lack of concentration, anxiety, panic, and anger. The trick is to understand your trigger and find activities at home to combat them without using food as a coping mechanism.
If you’re feeling the urge to snack then try and opt for a mentally challenging activity like a crossword, sudoku, scrabble. Play a board game, twister, charades or get the cards out and play silly games like snap. The interaction with family members will be fun and take your mind off eating. Call a friend for a chat or read a book. Maybe start up an old hobby you haven’t done for a while like knitting or drawing. Slip into a relaxing bath and meditate.
Avoid buying large amounts of crisps, biscuits, chocolate and ice-cream. Instead replace them with healthier whole foods to graze on. Get baking there are so many healthy recipes for mini snacks that will trick your brain into thinking it’s having a chocolate muffin, but actually you’re eating a low fat brownie alternative that you’ve cooked yourself from scratch.
Plan the times you eat your meals and include plenty of vegetables and high protein foods as they keep you fuller for longer, leaving less room for junk food. If you’re feeling the urge to snack drink some water first then wait 10mins. Often hunger pangs are mistaken for the need to hydrate. If you’re working at a desk, take regular breaks to re-stimulate your brain. Low concentration levels often lead to reaching for the doughnuts. Brush your teeth after your evening meal and get you pj’s on. You’re more likely to not snack because you feel more ready to go to bed.
One last thing. Try and have a healthy perception of food and put the food you eat into two categories. Foods you eat on a daily basis, and foods you don’t eat that often. That way if and when you do reach for the treat tin you won’t beat yourself up with guilt.
I think we can all agree that the current situation we are experiencing globally has been strange, scary and unpredictable. Whilst society has been advised to self-isolate it is vital that we focus even more on our mental health and wellbeing. There are certain things we can do to maintain our health whilst in lockdown.
Plan your day – Having a regular routine gives people purpose, structure and something to look forward to. As tempting as it is to stay in your PJ’s all day try and stick to the time you would usually get up and go.
Stay active – Being active is great for mental health. It reduces stress, aides better sleep patterns, motivates you, keeps you healthy and makes you feel good.
Meditate – Relaxing your mind can improve your mental health and transmit positive feelings. Set aside some time during your day to experiment with different meditation and breathing exercises. This will be an excellent way to clear your mind especially if you are working from home.
Stay connected – Not having the social contact you would normally have can have a detrimental affect on your wellbeing. Especially if you are living on your own. Try staying in contact with loved ones, work colleagues or friends by using video platforms such as Zoom, Skype or Facetime. Sending text messages or other social media messages is also a great way of keeping in touch.
Sleep – Having a good sleep pattern is also key to mental health. Try to get as much natural light as possible by keeping your windows and curtains open. Sit in garden if you’re able. The body needs to differentiate between night and day. Also try to go to sleep at the time you would normally do and avoid mental stimulation an hour before bed. So, no laptops, phone, or computer games.
Lastly if you know anyone who usually struggles with their mental health, check in on them by giving them a call, text etc to show they still have a support network.
1/12th of the year has passed – just like that it’s February.
How are you tracking with those New Year resolutions??
Hopefully you remember what they are.
If you’re on track and motivated – fantastic. Keep up the good work.
If you need to start again – then do just that, put it behind you and keep moving forward.
No one said it would be easy, but it will be worth it.
Work hard, be consistent, stay focused and do it with a smile on your face.
No matter how many times you fail, just keep getting up and moving forward.
I have always learnt more from the times I failed than the times it all went my way.
Are you lacking motivation?
Here are a few ways you can help increase your motivation to reach a goal.
Give yourself a reward.
Ask a friend to go with you.
Create reasons why you will succeed.
Have a bigger vision.
Find a way to achieve your goal that makes you happy.
Own your own goal – be accountable to yourself.
Find others who can support you.
Ultimately your desire to change has to be greater than your desire to stay the same.
Motivation is never constant – sometimes you need to ask yourself the question…..
HOW MUCH DO I WANT IT?
What do I want more to lose weight or to eat what I want?
What do I want more to watch tv every night or sacrifice (or invest) an hour to go to the gym?
What do I want more monthly spending on stuff I don’t really need or using that money as an investment into my health by getting a trainer or joining a Small Group PT Gym?
If you’re constantly struggling to get started and have no motivation then maybe you just don’t want it enough….or maybe you need to try something different to motivate yourself.
Admitting that you can’t do it on your own and that maybe a coach would help isn’t a bad thing, it’s actually a step forward. If you can’t stay motivated doing it on your own but you can when surrounded by others and great coaches than do just that.
If you don’t know where to start as its all too overwhelming then contact us at Fitness Hub 21 – email@example.com or phone 07923471006.
We are well underway into the new year, schools are in session, most of us are back to work dreading the packed trains and congested roads in the morning. Already nearing the halfway point for the first month, I’m sure many of you have come to realise that your new plant – based lifestyle isn’t as hard as you may have first thought. However, tackling those mischievous cravings for a simple yet so delightful cheese toastie could end in crumbs… So to help you march your way to the end of January here are our top tips for getting you there!
Planning + Preparation
Just like with the majority of things in life, having a plan and being prepared for what is to come will increase chances of success (By failing to prepare, you are preparing to fail). So set a little time aside and figure out what you will be eating over the next week. Stock your fridge and cupboards so that you already have the ingredients to cook your meals. We all have those times in the day where we might be at home and start to feel peckish, so not quite hungry enough for a full meal but enough so that it bothers you to get up and look for something to eat. Having plenty of vegan friendly snacks available at home will stop you from giving in – The same goes for when you’re at work! Prep meals and bring vegan friendly snacks.
Focus On What You Can Eat
A great place to start when trying a vegan diet is to attempt replicating the foods you already love by substituting out what isn’t vegan friendly. Veganism, especially over the last few years, has gained a huge amount of popularity, making it easier than ever to find meat and dairy alternatives, allowing you to focus on the things you really enjoy about veganism and so block out your old cravings for foods like eggs, meat and dairy.
Do your Research
It’s important to educate yourself on the reasons for switching to a vegan lifestyle as it gives a real purpose for why you’ve decided to change. There are plenty of documentaries out there now, such as: ‘The Game Changers’, ‘What The Health’, ‘Cowspiracy’ and ‘Forks Over Knives’ all of which are on Netflix. However, remember that these shows have a bias (that may not be evidence based) so doing your own independent research is best, to decide of being vegan is for you, or just something you want to try more of in the future. Having a ‘why’ or a purposeful reason for doing something will reinforce your resolve, making your decision to be vegan more important than that cheese toastie you were craving.
The possibilities are endless when it comes to cooking, there’s just so much variety! Have fun experimenting with different recipes and explore cuisines you’ve never had. Keep it varied and make sure to include Carbohydrates, Fats and Proteins (The 3 macronutrients) as well as your Vitamins and Minerals (Micronutrients). Where there’s variety you will be sure to get all your needed Macro and Micronutrients. A few to be considered a concern when referring to a vegan diet are Protein, Calcium, Iron, Vitamin D and Vitamin B-12. However, there are vegan protein powders and multivitamin tablets that are widely available. Other sources of protein are soya, tofu, chickpeas, beans, nuts, seeds, lentils and quinoa. Variety in what you eat is so important as you want to consume as many nutrients as possible.
Let Bygones be Bygones
It’s alright if you make a mistake along the way so try not to dwell on it if you do! Substituting such a large proportion of your diet from foods you have been eating for years to foods you may have never eaten before is a drastic change in lifestyle, so you can’t expect it to go perfectly – especially if it’s your first try. The important thing is to not give up, keep going and try to do better next time. We believe in you!
Veganuary will be over before you know it, follow our top tips to survive the rest of the month and finish strong, Good Luck!
The push for us to eat less meat is growing, and many have opted for a plant-based life.
For some its ethical, for others it’s a way to spend less, for others it’s a belief that being a vegan or veggie is healthier.
BUT IS IT?
I think you need to do your research if you’re going to cut out all animal protein and opt for plants only. If you’re vegan and all you eat is fast food, highly processed fake meat, minimal veg and poor-quality fats then your health isn’t probably going to be great.
Not all veggie or vegan food is created equal, many of the foods can contain loads of preservatives, bad fats and fillers that can make you feel worse and aren’t good for your health (the same is true for all processed food products).
On the other hand, if you know what plant-based foods contain the proteins you need, if you eat a variety of fruit and veg, good quality fats and organic soy products you will probably be much healthier overall.
The same goes for meat eaters – eating meat won’t make you unhealthy but if your diet is highly processed, low in fruit and veg and quality fats then yes it can lead to that.
You can have the same healthy approach to nutrition whether you’re a meat or a plant eater. Eat real food, eat as much unprocessed food as possible and eat a variety.
I think you can be healthy eating meat or eating plants.
Food is your first medicine, the food choices you make today will have an impact on your health, skin, weight gain/loss, mood and energy levels. So be smart and nourish your body with quality over quantity.
Find a great cookbook, vegan or otherwise; and go shopping to make healthy meals not just for convenience.
Make a plan around what you want to eat; and keep it simple.
This post isn’t pro vegan or pro meat – it’s pro health.
Have a think about how healthy what you eat is?
Could it be better?
What changes do you need to make?
Are you switching to vegan just to be healthier?
Have you made a plan around how you will accomplish this without meat?
Don’t blindly do something without first doing some of your own research.
If you just ate 150 calories less a day you would be eating 1050kcals less a week
7700kcals = 1 kg of fat lost so in just over 7 weeks you could lose 1kg of fat (not 1kg scale weight) by making small changes that you won’t really notice. Provided that you are in a calorie deficit by making these changes, if not then you may need to increase the deficit.
Now I am looking at calories only not how healthy the food is – that is a blog for another time.
We make fat loss so complicated – all we need to do is look at what we really eat, not what we think we eat. Then look for ways you can decrease the calories by 50 each meal or a total of 150 a day.
You could pick a different deficit, but the point is I wanted to highlight how thinking smarter and making small changes may be all you need to do to lose weight over time.
I am not asking you to give up your social life just to think a bit more about the easy changes you can make that require minimal effort.
A SIDE NOTE
Just by adding 20000 steps a week you could burn 1000-1300 kcals a week (depending on height, weight, sex and intensity/speed)
That’s a 30 min walk a day.
No real effort just a commitment to make the time to do it.
You could also take walks at lunch or go for a longer walk on weekends, get off the bus or train 1 stop early or take the stairs at work.
Every little bit adds up to help you move closer to your goal.
Just the same as over eating a little bit adds up to weight gain over time.
The fat loss won’t be an overnight transformation but what you will notice is that you aren’t stressed about your food, you can go out socially and just lead a normal life without being on a diet 24/7.
Something to think about
HOW YOU CAN CUT 50 KCALS FROM YOUR DIET TODAY AND A FEW CALORIE SWAPS
Below are just some examples of what 50 calories looks like and some ideas on how you can reduce what you eat quite easily.
1 slice bread granary bread = 85 kcals and 2 tsp butter (10g) = 74 kcals – so cutting your bread with butter intake down by 1 slice a day would lead to you eating 160 kcals less a day.
Each serving below is 50kcals, we have also added a few alternatives so you can see the difference in calories compared to similar items so you can learn how to calorie swap.
If you want to reduce calories by as little as 50 kcal a day then the below portions are what you would need to cut out. Or if you simply swap to a lower calorie food you can cut them out that way.
What does 50 kcal look like?
Hagen Dazs – 25mls
Oppo (Choc and Hazlenut) – 63mls
Greek – 38g
Natural – 63g
0% Fat – 100g
Chicken Breast – 40g
Rump Steak – 34g
Prawns – 75g
Full fat – 60mls
Semi Skimmed – 100mls
Skimmed – 138mls
Brown Rice – 50g
Oats – 14g
Condiments can be a very slippery slope if we don’t portion accordingly – by reducing your current portion by the amounts below you cut our 50kcal for that meal – if you’re doing this 1-2 times a day it will add up in your favour.
Tomato sauce – 45mls (3 tbsp roughly)
Normal – 15g
Light – 22.5g
Full fat – 15ml (0.6 Tbsp)
Light – 19g
These are just a few examples of how you can cut calories by simply reducing portions or switching to a lower calorie choice.
There are more options but hopefully you get the point.
Don’t make fat loss complicated.
Don’t make it so difficult that you can’t succeed.
There is an easier way that will work for you, you just need to weigh up your options, make a decision and stick to it.
For more info on how we can help you finally succeed in your weight loss journey or about our 30 day trial, contact Lisa firstname.lastname@example.org
We have all been there, we train so hard to lose weight for our summer holiday and when we land all sense seems to go out the window.
We over indulge, we move less, we drink more and end up coming home more tanned but much bigger than the day we arrived.
Then we start to regret what we did a little; we lose motivation to train as the urgent goal you trained for was achieved. You go back to old habits and by Christmas you realise you are right back where you started 12 months ago.
It’s a viscous cycle that we see all the time and it can be hard to break the mould, change your habits and create new goals to see you through the rest of the year.
When it comes to your summer holiday –
I am not saying you have to eat clean.
I am not saying you have to keep dieting.
I am not saying you have to hit the gym 4 times a week.
I am not saying you can’t have a cocktail or 2.
I am not saying you can’t eat out and live a little.
Holidays are meant to be enjoyed!
What I am saying is that maybe you can do it different this year.
Do want to change your lifestyle and holiday habits, come home happy, healthy and still leaner than you normally would??
Do you want to come home rested, tanned and motivated to continue your health and fitness journey?
Some suggestions for you
If you are all inclusive – Don’t over-do it at breakfast or lunch. Stick to what you would normally eat and avoid a fry up every day.
Save your calories for the evening meal out and drinks – by eating less at breakfast and lunch you can afford to indulge more at night.
Go for a morning walk 30-60 mins – either before or after breakfast.
Go for an evening walk 30-60 mins – a great way to boost steps if you have been sitting by the pool or at the beach all day.
Do a 20-30 min training session – if you have a gym or any space a quick body weight workout can help keep you active, increase your total daily energy expenditure, and keep you motivated. See our holiday workouts on the Fitness Hub 21 YouTube page.
Be sensible – keep in mind how hard you worked to get where you are and make food choices that are smart but allow you to enjoy your holiday. E.g. do you really need ice cream and cocktails every day?
Set a goal for your health and fitness before you leave – So often we fail to set a goal post holiday around our exercise and health.
GOAL SETTING BEFORE AND AFTER YOUR HOLIDAY
Before you set off on your trip maybe you could set yourself a few goals for the holiday to keep you accountable and on track.
Goals such as
To be sensible while you are away – be mindful but still have a good time.
To train 3 times a week 20-30 min sessions.
To walk every day morning or evening.
To pick lower calorie alcohol options.
To save your calories for the evening meal.
KEEPING THE DREAM ALIVE
Before you leave can I suggest that you make some goals around your training for when you get back. The biggest thing I see post-holiday is members not returning to training and going back to their old habits. By Christmas they find themselves back where they started and wishing they had of stuck with it.
Health and fitness are a journey and while it is good to have more urgent goals like a wedding or a holiday; you have to see the bigger picture and start planning for where you want to be next summer.
The best way to set these goals is to find a place to train that makes fitness fun but effective. That has a great community of people just like you that you can share the journey with. A place that provides support and structure that allows you to improve and get the results you want.
So, enjoy your holiday, have fun, laugh a lot, don’t get too burnt and come back ready to continue what you started.
If you want to know more about how you can get started on our 30 day trial contact Lisa email@example.com
SIMPLE BUT EFFECTIVE WAYS TO REDUCE YOUR CALORIES TO HELP YOU LOSE WEIGHT
Calorie swaps– take your normal snack, work out how many calories it is then replace it with something that is lower calorie.
Plan ahead with your meals– make extra dinner so that is lunch the next day.
Get your food delivered– If never having food in the house is an issue, then get it delivered.
Buy meals that you want to eat not just random items– Don’t just buy food but plan the meals you are going to eat and shop accordingly then you won’t be left with no food in the house and feel tempted to get takeaway.
Taking fruit to work or healthier snacks lower in calories– saying I won’t eat the cake in the office is hard, a way to combat this is to take a healthier option with you so that you don’t feel so left out.
Have a smaller breakfast, lunch or dinner– eating 100-200 kcals less in a meal adds up over time, helping to create a calorie deficit.
Eliminate a meal a day– skip lunch on a Sunday because you had a late breakfast.
Have smaller portions– just reduce the size of each meal across a day – if you took just 50 calories out of every meal x 3 = 150 kcals a day you not eating, times that by 5-7 days a week and you have cut out 750-1050kcals a week. A little each time adds up to a lot over the weeks and months. (give example of 50kcals – meat, rice, toast etc
Watch your fat portions(only as they have 9kcals per gram as opposed to 4kcal per gram with carbs and protein – 2 tsp butter = 90kcals, if you eat 2 slices of bread (give calories then have 2 tsp butter each slice that’s – work out the calories – maybe just have 1 slice or reduce the amount of butter (we all need fat in our diet but just be mindful of your intake)
Introduce lower carb days– If you are a heavy carb eater than maybe have 2-3 lower carb days a week – it’s not the lower carbs that make you lose weight but that fact that the thing you overeat the most is reduced for 2-3 days a week therefore you will be eating less calories. Make sure you increase your protein and veg intake on those days.