Health Diary Week 1: Food, Exercise and a Positive Mind

It’s an Encouraging Start (Phew!)

Week 0

Image by Pixabay on

Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates and some positive smile-provoking experiences.

The Plan

…Before I divulge the results…

…I decided to weigh-in on Monday mornings, straight after potential weekend shenanigans. For me, weekends are for relaxing and socialising, which can include a few alcoholic drinks, well, if I’m being honest (and I’m trying to be) sometimes a lot! Ultimately, this scenario leads to late night food cravings, coupled with a massively reduced willpower to ignore them. I don’t want to completely give up these weekends, so I’m going to experiment and see how much I can get away with:

Image: Pexels, Pixabay

Food and Nutrition

So, let’s have a look at what food was on my plate (and the booze in my glass), the healthy and not so healthy choices and identify any tweaks I could make to improve my nutrition…

Alcohol and Snacks:

I had a fun, though excessive weekend. I met friends for drinks both Friday and Saturday night. I stuck to soda water and a slice of lime to flavour my vodkas to keep the calories down where possible. Friday night, I took vegetable sticks and salsa with me to a friend’s house to reduce my crisp/chip intake (it was a successful plan). However, Saturday night I drank too many vodkas (I don’t know how many) and in the early hours of the morning I ate a bowl of pasta left-over from dinner. My Sunday ended up being a ‘duvet’ and ‘comfort-food’ day. I was tired and felt like I was fighting off the cold that the rest of our household already had:

Image: StockSnap from Pixabay


Earlier in the week, I hadn’t drunk any alcohol and I ate more healthily. I tried to keep my fibre content high, as it’s so important for maintaining health[1,2] (My Carbs Article), including reducing risk of heart disease, type 2 diabetes and colorectal cancers. [Important! – don’t suddenly up your fibre intake if your body isn’t used to it, as it can cause painful bloating and wind! – build-up fibre gradually]:

Friday night’s lazy, but fibrous dinner: Chana Masala (chickpeas in tomato-based spicy sauce) and pre-cooked brown rice.


Over the four days I’m reporting this week, I had fruit for breakfast, salad lunches (one day was an oven-baked, not fried, cooked brunch). My dinners were legume-based (chickpeas or lentils) with a grain-base (rice or tortilla wrap), which have the added benefit of providing quality protein[3, 4], as well as being high-fibre and nutritious:

My Typical Salad lunch: mixed salad leaves, red onion, cucumber, tomato, avocado, beetroot & mixed seeds with balsamic vinegar, steamed potatoes & falafel. Here, I added artichoke hearts & sauerkraut with a dollop of mayo (Vegenaise).

Weight, BMI and Fat Results

Okay, so, here’s what you’ve been waiting for – my results. The first week was only four days since the start, because of how I timed things. I lost 1.6 lb (0.7 kg) and 0.8% body fat – yay and phew!:

My week 1 results compared to my starting point

A Positive First Week

So, the first week was a success – I’m so relieved! The results seem quite small but, I remind myself that it took five years to get to this obese state. Ultimately, it’s going to take time to return back to where I was, especially in a way that I can sustain any behavioural changes without feeling like I’m missing out.

Okay, I’m feeling motivated – bring on next week!…

Image: Gerd Altmann from Pixabay

I hope you enjoyed this week’s ‘What’s on Watson’s Plate’. Please feel free to follow my bite-sized updates on Instagram or Facebook. See you next Wednesday for another catch up.

Week 2>>>


1. Edwards, C. A., Havlik, J., Cong, W., Mullen, Preston, T., Morrison, D. J. and Combet, E., 2017. Polyphenols and health: Interactions between fibre, plant polyphenols and the gut microbiota. British Nutrition Foundation: Nutrition Bulletin [online], 41 (3), 214-231. Available from:
2. Lockyer, S, Spiro, A. and Stanner, S., 2016. Dietary fibre and the prevention of chronic disease – should health professionals be doing more to raise awareness? British Nutrition Foundation: Nutrition Bulletin [online], 42 (4), 356-360. Available from:
3. Kahleova, H., Fleeman, R., Hlozkova, A., Holubkov, R. and Barnard, N. D., 2018. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutrition and Diabetes [online], 8 (58). Available from:
4. Song, M., Fung, T. T., Hu, F. B., Willett, W. C., Longo, V. D., Chan, A. T. and Giovannucci, E. L., 2016. Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Internal Medicine [online], 176 (10), 1453-1463. Available from:

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4 thoughts on “Health Diary Week 1: Food, Exercise and a Positive Mind

  1. Hi Katey,just read your progress.Congratulations.There,s no feeling like it when that blasted needle actually moves down on the scales! Keep up the good work and i hope to see you at circuit class on Friday.
    Jo Horn

    Liked by 1 person

  2. Your frankness makes me smile – no holding back about your love of socialising & you have my total admiration for taking your own snacks & adjusting the drinks – small but important successes in being able to be disciplined & make changes. Keep it up, Katey. I look forward to more smiles.

    Liked by 1 person

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