Health Diary Week 50: Food, Exercise and a Positive Mind

Coming Soon…

Image: Priyam Patel, Pixabay

Home
<<<Week 49

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

What’s New

Well, it’s been a wet week – loads of rain and general greyness – surprisingly, this hasn’t brought my mood down and I‘m continuing to feel positive – decent sleep makes a massive difference (Week 48 provides an insight into how I combatted my insomnia). The only downer has been the ongoing rhinitis (aka snot and sneezing). Now I’m really silly, because I know the rhinitis is probably caused by what I’m consuming, but I’m kind of ignoring that, as I only have a couple of weeks left before I seriously  restrict my diet (temporarily I hope) in an attempt to break the excess histamine cycle (more in Week 47).

A happy, smiley me this week

Coming soon!:
I’m really excited to announce I’m going to share my first Guest Blog post on Friday 9 October. I’d recently been thinking about how so many people I know have inspiring health stories or interesting specialisms, but don’t necessarily have the platform for sharing. So, I thought why not share my platform with family and friends. We’ll be debuting with my cousin, Alice, who works in the clinical trials industry – very relevant given the current COVID-19 vaccine trials. More stories to follow soon (hopefully)…

Food and Nutrition

So, let’s move on to 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:

My breakfasts were mostly mixed grain cereal with almond milk. I’ll be swapping to gluten free oat milk soon, as almonds, well, all tree nuts, which is pretty much all nuts, will be off the menu. I’ll be replacing nuts with more seeds. Other meals were fresh papaya and yeast extract on toast:

Week 50 Breakfasts. Left: Nature’s Path cereal. Right: Papaya

Lunch:

Predictably, I had My Typical Salad four times, accompanied by hash browns or falafel. I enjoyed more salad stuffed into a sandwich with ‘ham’ slices, twice – I do love a good sandwich. Also, I had a Thai red curry ready meal, as I’m trying to make space in the freezer for storing homemade meals, because according to the British Dietetic Association, any aged food (e.g. ready meals, refrigerated leftovers, fermented) results in increased vasoactive amines (including histamine)[1], meaning I need to avoid these and immediately freeze any leftovers:

Week 50 Lunches. Left to right: My Typical Salad. Amy’s Kitchen Thai red curry. Quorn ‘ham’ and salad sandwich with crisps

Dinner:

On Monday I had leftover cauliflower roast with a baked potato and purple carrots. We had vegetable fajitas the next day – I’m going to have to come up with a tasty alternative on my elimination diet. Mixed bean chilli, which I had twice will also be a thing of the past, as will the chickpea curry and lentils I also ate. But I’ll try to reintroduce beans and lentils soon after my elimination, as legumes have many health-promoting properties. Oh and no more soya, so the burger will be out too. Despite the looming restrictions, I’m kind of looking forward to finding new meals to enjoy – I like to experiment:

Week 50 Dinners. Clockwise: Roasted cauliflower. Curry, dhal and rice. Mixed bean chilli and garlic bread. Vegetable fajita

Snacks:

There was quite a bit of snacking this week. My appetite seems to have increased with the change in season. I’ve inadvertently moved the oat biscuits to the morning snack slot – that’s basically me having enough willpower to resist them at breakfast, but totally caving when I meet my parents for morning coffee. I had crisp-like snacks a few times. I ate a bit of chocolate every day, except for when I indulged in Mum’s highly indulgent pavlova – made with leftover water from a chickpea can, instead of eggs – delicious! – honestly:

Week 50 Snacks. Left to right: Eat Real quinoa chips. Pineapple pavlova with whipped cream (‘wow!’). Montezuma mint chocolate

Alcohol

On Monday evening, I finished off the last of my low-sulphite red wine – just one glass – from when I met with Elise in her garden over a week ago – surprisingly it still tasted fine. Saturday night was more excessive – I drank the equivalent of six spiced rums with three cans of cola. I finished the evening with my last bottle of gluten free beer. I felt surprisingly okay on Sunday, although my sleep was disrupted, so it became a ‘duvet day’ – it was wonderful – the duvet day, not the disrupted sleep:

Week 50 Alcohol. Left: red wine. Right: Gluten-free beer

Exercise

Well, it wasn’t hard to improve on last week’s minimal physical activity. I’m happy I totalled over four hours exercise, with two Wii Fit sessions (77 minutes total), 50 minutes on the exercise bike and two walks (two hours total according to Active 10, including home pottering). The walks were strategically timed for breaks in rain – there were still raindrops on the flora photos:

Week 50 Exercise. Clockwise: Shy squirrel. Berries. Yellow flower (that’s all I know). Some kind of inedible berry?

Weight, BMI and Fat Results

Okay, my weight stayed the same at 167.4 lb (75.9 kg) – I’m totally okay with this, as I expect to lose weight (with additional health gains) when I’m following the histamine elimination diet. It pleased me that my body fat percentage reduced by 1.5% – any progress shall be rightfully celebrated:

Week 50 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

Ah, possibly my favourite section…

Creative Socialising:

Over the Winter months, my social bubble will decrease with expected increased viral cases (e.g. COVID-19, flu, colds). With the recent ridiculous amount of rain, we’ve become more creative about social space. I’ve used our garage to meet a couple of friends during downpours. We usually shut-off the conservatory when it’s cold, but agreed we’ll use it this year to replace our household driveway coffee mornings, so we’ve now got a toasty heater. On the rare occasion we might meet someone outside of our household in the conservatory, we decided to open the windows for ventilation and that it couldn’t hurt to use my air purifier (I originally got it to reduce allergens). N.B. I don’t think air purifier effectiveness has been tested on COVID-19 particles as yet (interesting Which? article about this[3]), so we still need to be as vigilant as always:

Creative socialising. Left: The garage set-up (chairs will be spaced further apart) and driveway/pond view from the garage. Right: My air purifier and the new heater for toasty(ish) conservatory socials when the garage isn’t a possibility

Nerd Joy at Journal Club:

I was excited for the upcoming MyNutriWeb journal club. I loved journal club at Uni, where we reviewed scientific nutrition articles. I even undertook a systematic review for my Dissertation, involving reviewing loads of gut microbiota experiments. The plan had been to complete a meta-analysis too, but unfortunately there wasn’t enough data for the statistical analyses. Sorry, I digress… This week we reviewed a paper investigating a specific fibre (prebiotic) and bacteria (probiotic) supplement(s) effect on the gut microbiota and immune function – interesting right?:

Images: MyNutriWeb: Journal Club info and my certificate of attendance

Irritable Bowel Syndrome:

I should clarify, having IBS doesn’t make me smile, not that I have it – thankfully I don’t – okay, so that’s a positive in itself. But unfortunately, it’s a condition experienced by many. So, it’s important, from a professional perspective, to review how to assess the symptoms and potential triggers. The MyNutriWeb webinar took a holistic approach, recognising how diet, the brain and microbiota are inter-linked. So, identifying and managing food and drink triggers (diet), reducing stress and negative thought patterns (brain) and improving gut health (microbiota) to reduce symptoms is important – fascinating stuff:

Images: MyNutriWeb IBS webinar and infographic

The Pond is Back:

I wondered if the pond next to our driveway would ever re-fill – it’s been empty all Summer. I was excited to see that the recent days of heavy rainfall resulted in a few inches of water (top right pic). I also took a photo of the pond from the other side (bottom left pic). I suspect the cats won’t be impressed their territory has been somewhat decreased – I hope we still see them from time-to-time:

Pond Views. Clockwise: Rainy day from the dry inside. Pond from the driveway. Beautiful butterfly. View from the other side

The Meringue Incident:

It’s rare I hear my Mum swear, especially the ‘F’ word, and so loudly too! She had one of our frequent Dyspraxia[2] incidents – the kind when you’re trying ever so hard to be really careful. Mum was removing an oven shelf to move the meringue up, but instead dropped the whole tray onto the meringue she’d spent ages beautifully presenting. We did have a giggle about it though. Thankfully, all was not lost, and Mum re-shaped the meringue (kind of), so you’d never know what had happened after she’d lavishly topped it with cream and fresh pineapple – I have to say it was delicious:

Top: That pesky jumping oven shelf. Bottom: Left: The squashed meringue re-shaping. Right: The beautiful end result

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. Oh, and remember, I’ll be publishing a Guest Blog post on Friday – please check it out.

>>>Week 51
<<<Week 49
Home

References

1. British Dietetic Association Food Allergy Specialist Group, 2018. Sensitivity to Histamine and other Vasoactive Amines.
2. Dyspraxia Foundation, 2019. Dyspraxia in Adults.
3. Woodger, C., Which?, 2020. Coronavirus: can an air purifier protect you?.

More from What’s on Watson’s Plate:

7 thoughts on “Health Diary Week 50: Food, Exercise and a Positive Mind

  1. It was incredibly funny, just because we’re so clumsy and try so hard not to be. We’re used to laughing at ourselves 😅 It was rather tasty ☺

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s