Sunday evening, 22-09-24 and a bit about skeletal muscle

Good evening, everyone!  

Friday and yesterday were quite heavy days as far as nuts were concerned so today I determined not to have any and I'm very pleased that I have resisted the temptation.
Nuts are more than a bit more-ish for me and way too easy to overdose on!

What I ate today

My usual yummy breakfast of fruit (strawberries, raspberries and a kiwi) with yogurt and chia seeds.

One syn for the chia seeds.

Later on, I had a pear.

I thoroughly enjoyed lunch.  The patties were tuna, mixed beans, softened onion, garlic, lemon and seasonings all blended together and shaped (they remained rather sloppy but didn't totally splat!) and then fried in spray evoo.  The sauce was some garden tomatoes, roasted red pepper from a jar, some onion, seasoning, garlic, old bay spice mix and chicken stock, all boiled up, blended and pushed through a sieve.  Really tasty!
And I was delighted to see that Morrisons had some sprouts in.  They will get better through the season, of course, but these were OK.  The beans were garden produce.

Two syns for evoo and one for a bit of plain flour to help with sticking to hands while shaping.

Later on, I had a nectarine.

Finally, the leftovers bake worked extremely well.  Vegetables on the bottom, then some of the sauce, then what was left of the pasta bake, reheat and then add cheese and pop it back in for the cheese to melt.

I didn't need a salad but I did need to have some more evoo - I try to have a minimum of one tbsp a day - so I added a tbsp dressing to the salad and it was lovely.

I was stuffed though - no room for anything else so that was that for the day.

25g cheese plus the cheese in the lunchtime patties gave me one healthy extra A, one syn for oil at the bottom of the dish and four in the dressing.

Summary

one healthy extra A

no healthy extra Bs

nine syns (seven for evoo so just over one tbsp)

My meal plans for tomorrow:

B:  fruit, yogurt and seeds

L: cheesy bean quesadillas or maybe a toastie, salad; fruit

D:  grilled mackerel with soy, lime and ginger, side salad, quinoa; fruit

Exercise:  Circuits class.

The Extra Bit

Still following on from what the scales said, I looked up skeletal muscle on good old Google (always remembering that pinch of salt!).  After all, if you don't ask you don't learn.

Apparently, we gradually lose skeletal muscle as we age anyway (which I should have realised myself) and is also associated with muscle wasting diseases as well as falls, increased risk of fractures, movement disorders, and decreased activities of daily living, leading to poorer life outcomes.

For women, between the ages of 60 to 79, skeletal muscle mass should be between 25 to 36%.  Mine is 37.7%.  I think that's good, isn't it?  I think so.

OK, so it's just a reading on a pair of bathroom scales, albeit pretty reliable ones (Renpho) but I think it's something I really don't need to focus on in any specific way but just continue with what I'm already doing with Lindsey.

1.