Nourish

Monday 27 July

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Protein at breakfast changes the whole trajectory of the day.

Food diary

1793 kcal · Protein 36g · Carbs 176g · Fat 39g

Breakfast 220 kcal

Instant Porridge (oat burst)
217 g		 220 kcal

Midday Meal 442 kcal

Lime Chana Masala (Urban Rajah)
210.5 g		 442 kcal

Evening Meal 798 kcal

Lentil Cakes (kallø)
27 g		 101 kcal
Smooth Peanut Butter (Morrisons)
22 g		 134 kcal
Quick added calories
1 entry		 563 kcal

Snacks 333 kcal

Sourdough specials (San Francisco Pretzel Company)
11 g		 42 kcal
Lentil Cakes (kallø)
7 g		 26 kcal
CHOCOLATE CHIP COOKIES (TESCO freeFROM)
14 g		 74 kcal
CHOCOLATE CHIP COOKIES (TESCO freeFROM)
18 g		 95 kcal
Banana, raw
100 g		 97 kcal
Small increments compound. Add a little today; the maths will do the rest over time.

Activity

No exercise logged for this day.

Weight

74kg · BMI 22.3 (Healthy weight) · logged 2026-09-30

Trend (1 year)

90 days180 days1 yearAll time
88.7kg 74kg 2025-12-09: 88.7kg2026-06-24: 85.4kg2026-06-27: 85.4kg2026-07-01: 84.2kg2026-07-07: 84kg2026-07-18: 80kg2026-07-23: 78.2kg2026-07-26: 77.3kg2026-07-31: 76.2kg2026-08-04: 77.1kg2026-08-06: 75.9kg2026-08-14: 74.9kg2026-09-08: 74.3kg2026-09-30: 74kg

History

DateWeightBMI
2026-09-30 74 kg 22.3
2026-09-08 74.3 kg 22.4
2026-08-14 74.9 kg 22.6
2026-08-06 75.9 kg 22.9
2026-08-04 77.1 kg 23.3
2026-07-31 76.2 kg 23.0
2026-07-26 77.3 kg 23.3
2026-07-23 78.2 kg 23.6
2026-07-18 80 kg 24.2
2026-07-07 84 kg 25.4
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Walking is the most underrated training there is. It asks for nothing and gives back steadily.

Steps and sleep

– Steps
– Sleep the night before
– Resting heart rate (bpm, estimate)

Latest reading from my fitness tracker: Fri 23 Oct, 15:25.

Steps, last 7 days

No fitness tracker data for this period yet.

Sleep, last 7 days

No fitness tracker data for this period yet.

No fitness tracker data for this period yet.

A walk is often the best meeting you'll have all day.

Stress

Measured by my fitness tracker about every half hour, on a scale of 1 to 99. Relaxed 1 to 29, Normal 30 to 59, Medium 60 to 79, High 80 and over.

– Average stress
– Peak stress
– Of readings relaxed
– HRV the night before (ms)

Average stress, last 7 days

No fitness tracker data for this period yet.

Overnight HRV, last 7 days

HRV (heart rate variability) is how much the gap between heartbeats varies, averaged over the night. Higher usually means better rested. It differs a lot from person to person, so the trend matters more than the number.

Needs at least two nights of HRV readings to show a trend.

No stress readings for this period yet.