Health Diary Week 37: Food, Exercise and a Positive Mind

Driveway Antics

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Hi all, welcome to another weekly instalment, starting with what was on my plate (literally), followed by my health results and closing with 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…

Breakfast:

This week I lacked in my usual fruity breakfast start – I had pineapple once. Instead, a couple of times I ate Nairn’s Oaties biscuits (4 pack) or opted for heartier Meridian yeast extract on toast, scrambled tofu on toast or Nature’s Path granola cereal:

Lunch:

Of course, for lunch I had my typical salad (5 times) with either Strong Roots hash browns, rice-filled vine leaves or falafel. My shawarma kebab (Vivera) also contained plenty of salad, although another day I caved to cheesy chilli nachos with Applewood vegan cheese, tomato, jalapenos, black olives and sriracha sauce:

Dinner:

Dinners were mostly rice or pasta-based – I absolutely love my carbs! I try to choose the fibrous wholegrain options (e.g. brown rice, lentil/chickpea pasta) over refined white rice or pasta. On the only non-rice or pasta day, Mum made ratatouille (minus the aubergine), with Linda McCartney caramelised onion and rosemary sausages, more veg: steamed broad beans, peas, carrot and broccoli and roasted potato and yellow sweet potato. We stretched the leftover ratatouille (twice) into a spaghetti mix with added Plant Pioneer chorizo sausages and black olives – delicious:

We had homemade veg curry (chickpeas, spinach, potato and carrot) with brown rice, poppadums and chutneys. It was stretched into another meal later in the week by accompanying with red lentil dhal:

Naturally there were days when preparing dinner from scratch was unappealing. One evening I opted for Tilda lime and coriander rice topped with avocado, tomato, red onion and sriracha sauce. Another simple meal was pasta with sweetcorn, olives and Ponti Zero Olio sundried tomato and pepper, drizzled in Mellow Yellow chilli oil:

Snacks:

I snacked quite a bit again, particularly on ‘discretionary foods’ (a term picked up from the Food as Medicine Future Learn course) i.e. chocolate, although in small quantities. Also, more sensibly, I satisfied my sweet craving a couple of times with fruit (mango, strawberries). Savoury snacks included popcorn, a healthier choice than the crisps I also had, although I portioned them into a bowl (a strategy used by a friend with her children) to avoid over-indulging:

Alcohol

I also consumed alcohol (5 units) at the weekend.

Exercise

My physical activity levels were a little lower compared to recent weeks, totalling 296 minutes (just under 5 hours). I ventured out for 3 walks (146 minutes total, 114 minutes brisk), used the exercise bike once for 60 minutes and the Wii Fit twice (90 minutes total) concentrating on aerobic and balance exercises.

Weight, BMI and Fat Results

Taking all the above and my snacking into consideration, I was relieved not to have gained any weight this week, although there was a slight fat increase:

Positive Thinking: What Made Watson Smile

There were plenty of positives this week. Here’s a compilation of ‘What Made Watson Smile’:

I reached 500 total Likes!:
When I first started blogging, it was mainly for personal motivation to lead a healthier lifestyle. It feels rewarding and motivating to know you’re reading my posts. Thank you all so much for your support:  

Birds, Lots of Birds:
The little coal tit (I think) bird invasion on our driveway. How many birds can you spot? I think I see 9:

Future Learn Food as Medicine course:
Completing the 3-week Future Learn Food as Medicine course. It was so interesting and informative for nutrition beginners or as a refresher. I’m a strong believer in constant learning to improve oneself – the more I learn the more I realise how much I don’t know:

Driveway Antics:
Driveway wildlife antics. Loving my morning coffee sat on the driveway looking out over the pond watching the feeding birds, cheeky squirrels, flitty butterflies and occasional dragonfly:

Tiny Flowers and a Shiny Bug:
On one of my walks noticing this beautiful purple bunch of tiny flowers; then looking closer and seeing a little shiny bug:

Baby Bird Introductions:
Meeting our friend Mummy bird’s baby bird for the first time. My parents said baby bird was ugly, but I think he’s kind of cute really:

Completing my Latest Article: Probably ‘That’ Coronavirus:
Publishing my article: Probably ‘that’ coronavirus: My symptoms – I’d started writing it back in May – it was a difficult one to write:

Weird Bed-Hair:
Laughing at myself – I woke up one morning to this weird bed-hair, although upon reflection, not as out-of-control as this humidity morning bed-hair when I was on Sal (Cape Verde Islands) back in 2014:

2020 versus 2014 morning bed-hair

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 38
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