Health Diary Week 6: Food, Exercise and a Positive Mind

I Lost Control!


Image: Yvette W from Pixabay

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

Weight, BMI and Fat Results

…I was so pleased with last week’s positive results that I got a bit lax. Consequently, I was dreading the weigh in, because I suspected it might not be good – I was right – everything increased! Thankfully, my fat percentage only rose 0.1%, despite my weight increasing 1.4 lbs. I’m annoyed with myself, as I kind of knew what I was doing wrong while I was doing it:

My week 6 results compared to the start & last week (oops!)

Food and Nutrition

So, what went wrong?… Let’s have a look at what food was on my plate, the healthy and not so healthy choices and identify any tweaks I could make to improve my nutrition…

Portion Size:

Firstly, my roast dinner portions were too big! The thing is I love home-made roast dinners and we don’t have them often, usually just a few times a year. As we had guests, I managed to eat three roasts this week and I completely lost control of my portion sizes – I went back for seconds and then thirds even though I knew I was being greedy and felt uncomfortably full afterwards. Mindful eating went completely out of the window!:

My roast downfall! Top left: Wed roast (pre-gravy). Top right & bottom: Fri roast (we had the leftovers on Sat). The cheesy bake was cauliflower & broccoli with Wed’s leftover veg thrown in.

Saturated Fat Intake:

My other issue was saturated fat intake. I ate several foods containing coconut oil: Thai green curry, cheesy bake (twice), nachos with melted cheese and half a chocolate pudding pot… Now, just before I continue, I want to tell you I chose to leave half the pudding, because I decided I didn’t really fancy it – quite an achievement for this chocolate monster!… What’s the problem with coconut oil? – well, it 86.5% saturated fat[1, 2] – that’s loads! So, I ‘got my nerd on’ and compared this with other oils/fats and created a graph – you’ll see coconut oil had the most saturated fat by far – I wish it wasn’t so tasty!:

My graph of the unhealthy saturated fats (orange bar) compared to the healthier unsaturated fats (blue bar)[1].

Exercise

Thankfully, I maintained a good level of physical activity (eight hours), otherwise I think the results could have been far worse. My exercise classes included two hours circuit training (sadly still no boxing pad work due to an ongoing wrist injury) and one hour of Clubbercise silent disco (dancing with glow sticks – good fun). The rest of my physical activity was on my exercise bike and general walking around:

Tina & I after one hour’s silent disco Clubbercise charity event for local children in hardship

Positive Thinking: What Made Watson Smile

Shrinking Calves:
To finish on a high – there was a nice surprise this week… despite the lack of weight/fat loss, my calves have become smaller, as demonstrated by almost being able to zip-up my boots. So, there’s clearly been some progress despite what the scales are telling me. In Week 8 I’ll be updating if there’s any changes to my measurements, including waist and hips!:

My boot-calf-zip issue update (nearly there!)

Learning from Mistakes:
Although, the scales showed a backwards step, I can change the scenario to a positive one by learning from my mistakes and taking action to move forward again. So, please stick with me and let’s see what next week brings…

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 7>>>
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References

1. Finglas, P. M., Roe, M. A., Pinchen, H. M., Berry, R., Church, S. M., Dodhia, S. K., Farron-Wilson, m. and Swan, G., 2015. McCance and Widowson’s the composition of foods, 7th summary edition. Cambridge: Royal Society of Chemistry.
2. Gov.UK, 2019. Guidance Composition of foods integrated dataset (CoFID): McCance and Widdowson’s ‘composition of foods integrated dataset’ on the nutrient content of the UK food supply. Available from: www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid.

More from What’s on Watson’s Plate:

2 thoughts on “Health Diary Week 6: Food, Exercise and a Positive Mind

  1. Still find your update entertaining so keep it up – a few steps forward & 1 or 2 back is like this crazy weather! Helpful to be honest about where the temptation crept in. Looking forward to the good news next week.

    Liked by 1 person

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