Health Diary Week 20: Food, Exercise and a Positive Mind

A Mountain of Olives!

Image: olafpictures, Pixabay

<<<Week 19

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

Food and Nutrition

So, 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…


I’ve had a week of craving crisps (chips) and chocolate – possibly because I knew they were in the house (from my birthday) – all gone now though! So, I could have tried to resist them and then potentially binged. Instead, I portioned crisps into a small bowl each time to see how much I was eating and avoid mindlessly grabbing repeatedly from a sharer bag. And, with the chocolate, I just ate a piece or 2 when I really wanted some.


I had fruit for breakfast four times. Once I had a second breakfast of beans on a slice of toast, simply because I got hungry again. When I was rushing for the bus I had a Nakd blueberry muffin fruit and nut bar – it curbed my hunger, but was very high sugar. My favourite breakfast was the best scrambled tofu I’ve ever made (also eaten for lunch and dinner on other days). I hope I can re-create it as I didn’t follow a recipe – I used Clearspot firm and Clearspring silken tofu, onion, mushrooms, tomatoes, spinach, turmeric, Naturli spread and Engevita yeast flakes:

Breakfasts. Clockwise: Fruit salad. Scrambled tofu on BFree wholegrain seeded toast. Baked beans on toast.


Lunches included My Typical Salad three times, Vivera plant Shawarma kebab with mixed salad. I added mushrooms to the Shawarma and prepared according to my recipe plus olives in the salad (lots of olives in recent meals – the ones I forgot to share at my birthday buffet!). After catching up with a Uni friend from 20+ years ago, I treated myself to a Cafe Thrive wholefood burger and resisted adding fries – go me! On Sunday I had a snacky lunch consisting of Schar corn & Amisa quinoa crispbreads with Quorn vegan smoky ‘ham’ slices,  M&S reduced fat red pepper hummus, M&S spring rolls with chilli jam, pickled onions, cornichons and unsalted mixed nuts:

Lunches: Clockwise: Shawarma kebab with mixed salad. Cafe Thrive wholefood lentil burger (I’d already bitten into). My typical salad with sauerkraut. Sunday’s snacky lunch.


For dinner (three times!) I had Dove’s brown rice spaghetti with tomatoes, mushrooms, courgette, olives (those olives again!) and spinach. Another tasty pasta dinner was Ugo pumpkin and sage raviolini with olives (no surprise there!), black pepper and a drizzle of extra virgin olive oil. I had a tasty convenience meal: Kirsty’s Malaysian butternut squash curry with brown basmati rice – it’s fat, saturated fat, sugars and salt content were all green traffic lighted, so I’d definitely have it again. I had a slightly odd dinner mid-week of wholegrain pitta bread with Leon pea-lentilful dip (the whole tub, because it needed using up like yesterday!) and three M&S vegetable spring rolls:

Dinners: Left to right: Ugo pumpkin & sage raviolini with olives. Kirsty’s Malaysian butternut squash curry with brown basmati rice. Dove’s brown rice spaghetti with veggies.


At the weekend I had an evening down the pub with friends, where I consumed 3 vodkas with soda water and 1 rum with cola – I drank slowly, resulting in having far fewer than I would have in the past. This changed behaviour meant that I had a more fun memorable evening, much better night’s sleep, woke up without a hangover and had a reasonably productive day – win win!

Image: Gerd Altmann, Pixabay


Another positive – I’m gradually building my exercise intensity back up after recovering from a cold virus and that gluten incident. This week I totalled 226 minutes (3 hours 46 minutes) moderate-vigorous physical activity, including 60 minutes of circuits, 110 minutes on the exercise bike and 56 minutes brisk walking (96 minutes total walking):

Signs of Spring – tree blossom & daffodils on one of my walks

Weight, BMI and Fat Results

Clearly, I did not go hungry! – regardless, I still lost 1.0 lb (0.5 kg) – I was relieved, as my weight had stayed the same all week, until Sunday when it finally dropped and stayed there:

Week 20 results – I’m happy with that 😊

Positive Thinking: What Made Watson Smile

Overall, it’s been a happy social week connecting with friends, past and present, in person and online. Here’s looking forward to another positive week (for us all)…

This apt quote was in my Booja Booja chocolate gift box – my favourite chocolates!

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 21>>>
<<<Week 19

More from What’s on Watson’s Plate:

9 thoughts on “Health Diary Week 20: Food, Exercise and a Positive Mind

    • Hi Jo. I’m okay thanks, though feeling a bit unwell. Constant headache makes being on screen for long difficult, so I haven’t started the post yet. May combine 2 weeks into 1 post or see how I feel later in the week. Hope you’re keeping well x


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