Return of the Appetite!
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
So, it makes sense to start with my week’s results – I was incredibly relieved not to gain yet more weight – I’d suspected it would rise considering my current appetite. I was pleased to discover that although there was no weight change, my body fat reduced by 0.4%.
I can probably thank the increase in physical activity for keeping my weight in check and reducing body fat, because I ate a lot! I completed a total of four hours on my exercise bike, tagging on 15 minutes jogging on the trampette to the end of a session. I’d like to increase use of the trampette as energy levels increase.
I had alcohol at Saturday night’s online ‘Houseparty’ – a Tesco frozen strawberry daiquiri sorbet, followed by four vodkas with two cans of diet cola, consequently leading to Sunday’s post-drinking crisp intake.
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 snacked between meals quite a bit, including finishing off the meringues (pic in Week 26) and gradually working my way through Booja Booja chocolate truffles. Despite this, I also chose some healthier options, including fruit, hummus with rice crackers and Itsu crispy seaweed thins (so more-ish!):
I’ve had heartier breakfasts than my usual fruit. Sometimes I started with an apple or satsumas, but then followed it with a pitta with hummus or a ‘bacon-ish’ sandwich using pan-fried (no oil) Quorn smoky vegan ham free slices.
Lunches were usually a version of My Typical Salad, either with rice-filled vine leaves, falafel or Strong Roots hash browns. One day we were low on salad, so made a simple, incredibly tasty Mexican rice salad using Tilda Mexican rice, adding refried beans (we didn’t have black beans), sweetcorn, tomato, avocado and red onion. We served the rice with nachos and a delicious Plant Pioneer burger. Sunday was a ‘snacky’ day, after Saturday’s late night socialising – I had two Mexican bean bites, followed by M&S spring rolls with sweet chilli jam, almond-filled olives, a gherkin and pickled onions with Applewood vegan cheese.
So, what were my dinners? I’ll show you…
Twice I had spaghetti bolognese with added Mr Organic lentils, topped with some ‘nooch’ -inactivated yeast, providing a slightly nutty, cheesy taste:
I made a Heck Vegfurter hot dog with added fried onion, tomato and gherkin in a BFree seeded baguette – delicious and high fibre – 14.4g for the sausage and baguette, nearly ½ the recommended adult daily intake of 30g/day:
We indulged in pastry, sharing a Clive’s Mexican chilli pie and tomato and olive tart with roasted butternut squash, carrot and stir-fried green cabbage, leek, broccoli and courgette. However, the pie sneaked into the high category for saturated fat – over 5.0g per 100g (see red underlining), but halving it made it an acceptable portion:
A comforting meal of a jacket potato with Mr Organic baked beans and Applewood vegan cheese sprinkle. Accompanied by Linda McCartney red onion sausages, which weren’t necessary, as the meal was filling enough without them:
Whole Creations Pizza: On first glance this pizza seems okay for fat, saturated fat, free sugars and salt – all within the acceptable range per 100g (orange underlining). BUT, I ate the whole pizza in one sitting resulting in all, except free sugars, being classed as high (red underlining). Next time I should ½ it and serve with salad or veg:
My highlight: Simple, delicious and nutritious pasta salad: Spinach, tomato, black olives, sweetcorn and red onion mixed with some mayo and hot chilli sauce (love chilli!).
Positive Thinking: What Made Watson Smile
Okay, time for this week’s instalment of ‘What Made Watson Smile’…
Loving the tranquility on the driveway during lockdown, including the tuneful birdsong and vibrant lilac wisteria. Also, the joy of spotting real-life humans on the pathway across the pond during their daily exercise (although I fear for their physical distancing if others are coming from the opposite direction):
Continuing professional development webinar advising that the more plant-based a diet, the better the health outcomes and reduced environmental impact:
Realising that satsumas no longer result in acne breakouts – I’d been too scared to eat them for years, but figured I’d give them a go whilst in lockdown due to lack of socialising. I’d forgotten how delicious they are:
Exercise Bike Progress:
On Sunday, I was pleased to move back up to the highest tension on the exercise bike.
Starting a New Course:
Completing the first week of ‘Superfoods: Myths & Truths’ on FutureLearn. Disclaimer: I personally don’t like/use the term ‘superfoods’, as I believe it’s important to eat a diverse range of plant foods for health. Also, it potentially places pressure on specific items when alternatives could be sourced more accessibly (e.g. cost, mileage):
Online Delivery and My Hummus Survived:
And, the massive relief that my hummus survived being packed under a load of cans & also feeling grateful for getting an online delivery slot:
1. European Commission, Ca. 2019. Nutrition claims [online]. Available from: https://ec.europa.eu/food/safety/labelling_nutrition/claims/nutrition_claims_en.
2. Scientific Advisory Committee on Nutrition, 2015. SACN Press release: Expert nutritionists recommend halving sugar in diet [online]. Available from: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/446188/SACN_Carbohydrates_Press_Release_July_2015.PDF.
3. British Nutrition Foundation, 2018. Helping you eat well: Looking at labels. Available from: www.nutrition.org.uk/healthyliving/helpingyoueatwell/324-labels.html?start=3.
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