Health Diary Week 21: Food, Exercise and a Positive Mind

Everything’s Changing…

From one of my walks this week (the promise of Spring made me smile)

<<<Week 20
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…Hi all. I hope you’re all keeping well. Welcome to another weekly instalment of what’s on my plate, health and nutrition updates.

What’s New

I feel that writing about my weight loss journey seems a bit trivial given the global concerns with the pandemic. However, I recognise it’s important to carry on with what we can to protect our wellbeing, despite all the challenges going on around us. So here I am, although my future writing direction may change towards a greater emphasis on being as healthy as possible – both body and mind.

Apologies this post was delayed – ironically, I’m unwell with ‘something’ (headache, sore throat and dry cough) – since the UK isn’t currently testing minor cases, I can only assume it’s Probably That Coronavirus and self-isolate to avoid infecting anyone – I’m okay though. Anyway, enough about that.

My footsteps along a beautiful isolated beach (Tortola, British Virgin Islands), 2005.

Last week and Monday (weigh-in day) seems like so long ago now! Thankfully I keep a fairly detailed diary (in spreadsheet format of course to satisfy the nerd in me), so I’ll do my best to report accurately.

Exercise

The week started well – I finally arranged a personal training session with the fabulous John from Fitness F U Fareham. Other exercise included 60 minutes circuit training, 75 minutes on the exercise bike and 98 minutes brisk walking (no exercise over the weekend). I was impressed with myself – that’s 293 minutes (nearly 5 hours total).

Left: Me determined pre-PT session. Right: Me feeling achieved post-PT (I was expecting a pinker face!)

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…

Breakfast:

Breakfasts consisted of fruit salad or papaya with freshly squeezed lime. At the beginning of the week I met with some friends for Brunch at Bill’s restaurant. I chose the vegan breakfast (pic below), consisting of sourdough bread, with smashed avocado, hummus, spinach, roasted plum tomatoes, mushrooms and mixed seeds – sounds healthy right? It was. Although, I did order a matcha latte with coconut milk – delicious, but also high in saturated fat, so a rare indulgence (see graph in Week 6):

Brunch at Bill’s: Smashed avo & hummus on sourdough with tomato, mushroom & spinach

Lunch:

Lunches were some form of salad, mostly My Typical Salad, although once I tried a different version with the No Dough Pizza Co vegan BBQ jackfruit pizza. The pizza was low (green traffic-lighted) in sugars and okay (amber traffic-lighted) for fat, saturated fat and salt, so a relatively healthy option; however, I felt it needed a bit more ‘oomph’, so I added hot chilli sauce to it:

No Dough Pizza Co vegan BBQ jackfruit pizza with cauliflower base & salad. Coloured underlining represents traffic-light status – green: low, amber: okay.

Dinner:

My dinners consisted of:
– 2 x Fajitas filled with vegetables (red and green pepper, mushroom, sweetcorn and onion), avocado and salsa
– 2 x Marks & Spencer curry with brown rice
Fry’s quinoa & brown rice burger, chips and baked beans
Ugo pumpkin and sage raviolini with a drizzle of olive oil
Linda McCartney red onion and rosemary sausages, stuffing, vegetables (roast potato, butternut squash, carrot, celeriac and griddled courgette) and gravy:

My rather tasty dinner of sausages, stuffing & roasted veg with gravy & an unsightly blob of mustard

Snacks:

Savoury snacks included hummus with crispbread or rice crackers, Bombay mix, unsalted mixed nuts, slice of leftover pizza, a slice of wholegrain toast with Meridian yeast extract. Sweet indulgences were raw chocolate-coated goji berries (three times), hot cacao drink (not bad for me chocolate-wise!), a flapjack and fruit salad.

The fruit salad batch for breakfast or snacks: strawberries, blueberries, mango, pineapple & kiwifruit

Weight, BMI and Fat Results

Although, I didn’t lose any weight this week, my body fat dropped by 0.4%, which I’m happy with – I’d rather lose fat than weight if I had to choose, although both are preferable:

Week 21 Results

Well, I think that’s all for now. Keep safe and look after each other😊

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.

Signs of Spring on my walks

Week 22>>>
<<<Week 20
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More from What’s on Watson’s Plate:

14 thoughts on “Health Diary Week 21: Food, Exercise and a Positive Mind

  1. Lovely to hear from you! It,s weird times at the moment so it,s nice just to check in with updates,very apt to keep healthy at mo.
    Take care x

    Liked by 1 person

  2. Hello, keep moving ahead with your weight loss plan despite current circumstances. I stopped months ago and am now struggling to start again. Food looks 😋. Do you mind sharing your weight loss plan?

    I will pray you feel better soon.

    Liked by 1 person

    • Thank you for your encouragement – I will keep with it 🙂 I haven’t got a weight loss plan as such. I aim to eat as healthily as possible by eating more plant-based whole foods. I try not to be so restrictive that I might end up binge eating – I’ll have the odd bit of chocolate or chips if I really want it. But, generally I try to keep saturated fats and sugars minimal and choose more fibrous foods in-line with recommendations by the Scientific Advisory Committee on Nutrition who advise the UK’s health service. Also, I’m just trying to be more mindful when I’m eating, instead of watching tv or using the computer at the same time. The weight loss will take time – there will be ups and downs, but I believe it will be more sustainable this way and hopefully I will be healthier (the ultimate aim). I’m happy to answer any further questions 🙂

      Liked by 1 person

    • Hello 🙂 Thank you so much – I’ve felt a lot better today. You take care too. How long does your Winter last for? I struggle with Winter and I’m always so excited when there are signs of Spring!

      Like

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