Health Diary Week 12: Food, Exercise and a Positive Mind

Not Obese – Take 2!

Image: Mediamodifier, Pixabay

Home
<<<Week 11

Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates…

Weight, BMI and Fat Results

… Finally, and phew! – I was starting to get worried and embarrassed that I wasn’t succeeding at this weight loss journey! However, this week I lost the 0.8 lb gained during the Winter festivities plus an additional 1.2 lbs. So, once again, I’m downgraded into the overweight/pre-obese category with a BMI of 29.8[1]. Also, my fat percentage reduced by 0.7%. Hoorah! Of course, there’s still much work to be done to get down to a BMI of 24.9 or less. So, let’s analyse what went right to try to replicate these results next week and keep that momentum going…

Week 12 results – really pleased with this!

Food and Nutrition

Let’s start with what food was on my plate, the healthy and not so healthy choices and identify any tweaks I could make to improve my nutrition…

Breakfast:

… Breakfasts have been mostly fruit. Admittedly, I skipped breakfast three times, though only because I’ve woken up later than usual (I don’t generally advocate missing breakfast):

Papaya with freshly squeezed lime – reminds me of my childhood!

Lunch:

I generally ate lunch early, midday(ish), due to light or missed breakfasts. Lunch was mostly salad-based – I love salad, so I’m happy to eat loads! – I had my My Typical Salad a few times, sandwiches and a Shawarma Kebab. Also, I had a Mediterranean-style scrambled tofu (leftover from dinner) in a pitta bread:

Top left: Quorn slices, Sainsbury’s vegan coleslaw & salad sandwich. Top right: my ‘Typical salad’ with Strong Roots courgette & spinach hash browns (the hash browns weren’t on their website – they were tasty though!). Bottom left: my Shawarma kebab. Bottom right: Quorn slices & salad sandwich.

Dinner:

My dinners were varied, although unusually several convenience meals, including:
M&S Plant Kitchen sweet potato and cashew Sri Lankan curry
– M&S sag aloo, M&S Plant Kitchen onion bhajis & Tilda wholegrain pilau rice
Amy’s Kitchen rice mac & cheeze
Ugo Thrive Pumpkin and sage raviolini
– M&S ‘chick’n’ nuggets, oven chips and baked beans:

This week’s convenience dinners
Nutrition Traffic Light System:

Being me, I was intrigued about how these foods rated on the traffic light system – so, whether their fat, saturated fat, sugars and salt content rated as red (high), amber (medium) or green (low). It’s recommended we restrict red-lighted foods and mainly have a mix of green and amber[2]. Some of my foods were conveniently traffic lighted, whilst for others I had to compare the nutritional information on the back of the packs against the traffic light values[2]. Thankfully, my choices were okay, being a mix of green and amber lights. Another strategy is to be aware of amber lighted foods close to becoming red and trying to restrict these too:

Nutritional traffic light labelling system per 100g[2]. Some foods are labelled on the front of the pack, others you need to check the ‘Nutritional information’ on the back of the pack.

Additionally, I had a couple of freshly prepared dinners. My highlight was a mushroom stroganoff with tagliatelle made with Elmlea plant single cream leftover from Christmas. I was concerned about the cream’s fat content – whilst total fat was acceptable at 15.4% (amber), saturated fat was high (red) at 6.5% per 100 grams. But I’d like it again sometime, so I’ll try a silken tofu (green lighted at 0.5% saturated fat) sauce version instead. Talking of tofu, I had a pack that needed using, so I made a Mediterranean-style scrambled tofu with sundried tomatoes, olives and peppers from the food cupboard, since fresh food supplies were low (it’s always worth having a good store cupboard stock for such situations):

Top: Mushroom stroganoff & tagliatelle (delicious!). Bottom: Med-style scrambled tofu – sundried tomato, bell peppers, olives & Linda McCartney red onion & rosemary sausages (very filling!)

Alcohol and Snacking:

Importantly, I’m very pleased to announce that I’ve not touched a drop of alcohol since my New Year’s Eve binge. I think the alcohol exclusion has attributed to no late-night snacking. Although interestingly on the snack-front, I’ve eaten some chocolate every day – just a few squares here-and-there. Thankfully, this didn’t impact on my results this week, but it’s definitely something to keep an eye on, as its high sugar and fat content can soon add up. Other snacks were savoury – hummus with either toasted pitta or Peckish sea salt & vinegar rice crackers:

Image: 13smok, Pixabay

Exercise

My physical activity totalled just over six hours. I did two hours of circuits – I’ve missed the boxing pad station too much, so I’m just using my left-hand, while my right wrist injury recovers. I did over three hours on the exercise bike, whilst reading – it takes my mind off cycling, whilst maintaining a decent pace. The rest of the time involved walking. I can track this more easily now since downloading ‘Active 10’ – a ‘Public Health England’ walking app that includes measuring a brisk pace[3].

Left: Pre-circuits serious readiness. Right: Post-circuits happy-completion face (& somewhat dishevelled look)!

Positive Progress

All-in-all it’s been a good week and I’m making progress again – small steps that slowly accumulate results. So, a reminder to myself – speedy results don’t necessarily mean long-term success – keep doing what you’re doing – you’ll succeed!…

Baby Galapagos giant tortoise, 2008

“Thus plain plodding people, we often shall find, will leave hasty confident people behind”(The hare & the tortoise: Aesop’s Fables, Jefferys Taylor version).

Week 13>>>
<<<Week 11
Home

References

1. World Health Organization: Regional Office for Europe, 2019. Body mass index – BMI [online]. Available from: www.euro.who.int/en/health-topics/disease-prevention/nutrition/a-healthy-lifestyle/body-mass-index-bmi.
2. British Nutrition Foundation, 2018. Helping you eat well: Looking at labels [online]. Available from: www.nutrition.org.uk/healthyliving/helpingyoueatwell/324-labels.html?start=3.
3. Public Health England, Ca. 2019. Active 10: Exercise made easy [online]. Available from: www.nhs.uk/oneyou/active10/home.

More from What’s on Watson’s Plate:

7 thoughts on “Health Diary Week 12: Food, Exercise and a Positive Mind

  1. Excellent results,you look fab. Do you feel better by not drinking? How about when you,re out and about,i know you,re a party girl! These results are a good motivation.

    Liked by 1 person

  2. Ha ha, not partying much this month, but still lots of socialising. I’m enjoying having a break from alcohol. So far the people I’ve socialised with also haven’t been drinking, so it’s been really easy. I’m confident I’ll be okay though if I go out with those who are. Thanks as always for your lovely comments and support 🙂

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s