Health Diary Week 36: Food, Exercise and a Positive Mind

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Hi everyone, I hope you’re having a good week so far. Here’s an insight into what was on my plate during Week 36…

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:

…I had 3 fruity breakfasts, including strawberries, pineapple and papaya. Starting with fruit is a great way to work towards obtaining your 5 a day of fruit and veg[1], even better if you mix it with a grain like porridge or wholegrain cereal to increase fibre intake[2]:

Now to quickly slip in the confession: I started Saturday with some ‘hangover’crisps after Friday’s almost whole bottle of wine. Okay, moving on… Other breakfasts included an Incredible Bakery bun (choc chip) with Abel and Cole raspberry jam, Nairn’s oat biscuits (twice) and delicious and filling scrambled tofu on toast:

Lunch:

I skipped lunch twice, once due to the filling scrambled tofu breakfast. Lunches included my My Typical Salad (of course) 3 times with falafel or Strong Roots hash browns and homemade coleslaw. A salad assortment is a great way to obtain those essential vitamins and minerals[3], build on your 5-a-day and 30 grams (UK adults) of fibre:

My other lunches were an Incredible Bakery onion and seed flatbread filled with Quorn smoky ham free slices, Applewood vegan cheese, homemade coleslaw, salad, Follow Your Heart vegenaise (mayo) and sriracha sauce. My first attempt at egg-free (tofu) mayo sandwich (Incredible Bakery buckwheat bread) tasted amazing, although its consistency needs tweaking:

Dinner:

A couple of dinners made up somewhat for those missed lunchtime salads, including my typical salad and salad with a scrumptious Waitrose jackfruit burger and Sainsbury’s low-fat oven chips:

Twice for dinner, I enjoyed Mexican bean chilli with brown rice (great fibre source[4]), once with cheesy garlic toast, another day with nachos. Both times accompanied by tomato salsa and avocado:

Dinners also included a satisfying nibbly plate of Incredible Bakery garlic and rosemary boule, hummus, avocado, coleslaw, gherkins, olives, Applewood vegan cheese and silverskin pickled onions. One evening I had a Whole Creations roasted tomato and basil pizza – I added black olives and Ponti Zero Olio sundried tomatoes and peppers – tasty. And I made another not-egg mayo sandwich (loving this creation) with baby leaf spinach:

Snacks:

As expected, this ‘chocolate monster’ ate chocolate every day (2-4 squares depending on size) and I indulged in a Magnum ice cream when it was swelteringly hot:

I had some savoury snacks too, including leftover pasta salad (sundried tomato, red and yellow pepper, black olives and spring onion), not-egg mayo (I know, I’m devouring the tofu!) on toast and Nature’s Path granola cereal. Other snacks were Cofresh Balti mix, Nom salted maple popcorn, Shore seaweed puffs and Itsu crispy seaweed thins:

Alcohol

None.

Exercise

I can proudly report I was physically active over 5 days, totalling 372 minutes (over 6 hours): 160 minutes walking (67 minutes brisk), 115 minutes exercise biking and 97 minutes Wii Fit in a combination of aerobic, balance, muscle and yoga exercises:

I miss circuit training & PT boxing sets – Wii Fit will have to suffice for now. I found a use for my large tin of jackfruit as I couldn’t find my weights. My week’s Active 10 walks.

Weight, BMI and Fat Results

Despite all that snacking and the wine, I still achieved a loss of 1.2 lb (0.54 kg) and 1% fat – improvement 2 weeks in a row – yey!:

Positive Thinking: What Made Watson Smile

The above weekly result made me smile, that’s for sure. Now, let’s take a look at more of ‘What Made Watson Smile’…

Impeccable Dove and Scruffy Robin:
The impeccable dove and scruffy robin sighted on the same day:

Seedling Kits and Resultant Radishes:
The M&S Little Garden seedling kits progression. I think we have beetroot, chilli, basil and carrot featured here:

Our first harvest from the M&S Little Garden seedling kit – we discovered some radishes were ready for eating:

Top left image: M&S

Sunbathing Bird:
When it was super hot our little bird friend (she visits us every day requesting food) enjoyed some sunbathing and the fresh water bowl:

Vegan and Gluten-Free Bakery Delivery:
My Incredible Bakery delivery – not just bread – I also received soda (reduced sugar), chilli oil, balsamic dressing, popcorn, chocolate oat bar and jackfruit:

Seagull Madness:
Seagull madness – there were loads of them. My photo didn’t do the scene (and sound) justice:

Completing Wii-Fit Bubble Balance:
Finally completing Wii Fit Bubble Balance (albeit slowly) on the 9th attempt and being classed as ‘Amateur’ instead of ‘Unbalanced’ – I’ll happily take that:

Online Social Meet-Ups:
Online social meet ups. This week I met with friend (and ex work colleague) Karen, pub mates, family and friends Bevy and Harry:

A catch up with Karen was a welcome break from my studying in the garden

Neighbours and Wine:
My highlight has to be the evening with my neighbours (and my wine) in their garden (physically distanced of course). I’ve started carefully widening my social bubble, soon to include a couple more friends – so excited!:

Cautiously widening my social bubble while I can
(Image: Tabeajaichhalt, Pixabay)

I hope you enjoyed this week’s ‘What’s on Watson’s Plate’. Thank you for reading and feel free to follow my bite-sized updates on Instagram or Facebook. See you next Wednesday for another catch up.

>>>Week 37
<<<Week 35
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References

1. British Dietetic Association, 2017. Fruit and vegetables – how to get five-a-day: Food Fact Sheet [online]. Available from: www.bda.uk.com/resource/fruit-and-vegetables-how-to-get-five-a-day.html.
2. National Health Service Eatwell, 2018. How to get more fibre into your diet [online]. Available from: www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/.
3. National Health Service, Ca. 2020. Overview – Vitamins and minerals [online]. Available from: www.nhs.uk/conditions/vitamins-and-minerals/.
3. British Nutrition Foundation, 2018. Dietary fibre [online]. Available from: www.nutrition.org.uk/healthyliving/basics/fibre.html.

More from What’s on Watson’s Plate:

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