Health Diary Week 58: Food, Exercise and a Positive Mind

I Changed My Plan

Plan Change. Image: yogesh more, Pixabay

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

What’s New

It was the last full week of lockdown 2.0, so it’s been relatively quiet here – again just leaving the house to go for a walk and an unplanned drive (more on that in my smile section).

My injured shoulder is improving, although movement is still quite restricted. I’m optimistic it will continue to improve over time.

 I was up to ten days without taking antihistamine (since I last caved), but I didn’t feel healthy – I was exhausted most of the time and struggled to function. So, I decided to undertake further research – I spent ages searching for information about adverse long-term effects from my antihistamine (cetirizine), but couldn’t find what had worried me before, so for now I’m discounting that concern (Week 47). I watched a really interesting YouTube video by RUN-DMC, interviewing Dr Tina Peers, a specialist in histamine intolerance (Factsheet[1]) and mast cells (a histamine releaser). Interestingly, the focus was on long-haul covid and a possible link to mast cell activation syndrome (MCAS)[2]. She advised that mast cells are renewed around every six months, so by calming down these cells (e.g. adopting a low histamine diet, taking specific supplements and antihistamines), the next generation of mast cells tend to behave better (video here[3]). All fascinating stuff, requiring further research. So, I’m back on the antihistamines for now.

Also, I’ve just finished completing an application for another job that sounded very me, which is why this post is a day later than usual. Fingers crossed!

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:

My breakfasts were quite minimal, as I just wasn’t feeling it. I had hearty porridge oats with apple and blackcurrant jam once, but other than that, a handful of nuts or some fruit (melon, apple) sufficed:

Week 58 Breakfasts: Left to right: Canatloupe melon. Porridge oats with apple and blackcurrant jam. Apples

Lunch:

I hadn’t realised until looking back at my diary that I’d opted for pasta with sweetcorn and onion four times this week – I didn’t have much energy for food preparation – hence why I’m back on the antihistamines, as not taking them seemed counter-productive to my nutrition status. I managed to cobble together salad on three days, but supplies were limited before our next online delivery. I was pleased with my cornmeal-based frittatas, one with red pepper, the other with cabbage. But I risked using a red pepper past it’s best and I suspect that set off a nasty bout of rhinitis Monday evening:

Week 58 Lunches: Left to right: Red pepper cornmeal frittata with salad. Brown rice pasta with sweetcorn and spring onion. Cabbage cornmeal frittata with salad.

Dinner:

I utilised some of my batch prepared meals from the freezer for several dinners. I tweaked my brown rice with purple carrot and cabbage (ingredients) by stirring in some not tomato sauce (ingredients) – this worked very well. I loved the vegetable paella I’d made previously (ingredients) – I added some polenta bites (ingredients, plus onion) as the portion was a little small for my liking. I also had pumpkin and potato coconut curry from the freezer with some rice (ingredients). Mum cooked up some red cabbage, sweet potato wedges and Jerusalem artichokes, which was a surprisingly satisfying meal. And I assisted Mum with making a delicious squash soup (ingredients) earlier in the week. But my highlight has to be the amazingly tasty cauliflower bites and potato roasties I made, incorporating cornmeal for crunchiness and various flavours (ingredients) – this took some time to cook, but I’ll definitely be making it again – Oh, I should mention they were accompanied by steamed broccoli:

Week 58 Dinners Log Table
Week 58 Dinners: Clockwise: Brown rice with purple carrot and cabbage with not tomato sauce. Vegetable paella with polenta bites. Red cabbage, sweet potato and Jerusalem artichokes. Cauliflower bites, potato roasties and broccoli

Snacks:

There wasn’t much in the way of snacking really. Mostly I snacked on popcorn – I proportion it into a small bowl to avoid over-eating, because it’s just so more-ish. Other times I had an apple, rice cakes with jam, or a handful of nuts:

Week 58 Snacks Log Table

Drinks:

As I mentioned last week, I’m totally in love with my replacement coffee – the wonderful Chicory Cup – I drink two to three cups of this stuff each day. Thankfully, it’s naturally caffeine free, so I’m not bouncing off the walls. I was having half a teaspoon of sugar in each cup, but I’m now down to a quarter teaspoon instead. Surprisingly, I didn’t drink any rooibos tea this week. I’m also loving Rocks apple concentrate, which I sometimes have with my lunch. And Biona cranberry juice is another pleasant daytime cold drink. I should mention that I also drink plenty of water throughout the day and evening:

Week 58 Drinks Log Table

Exercise

I’m really pleased with myself for going walking nearly every day – I just missed Wednesday. Mostly I went out with Mum and once Dad joined me. My walking totalled 310 minutes (over 5 hours), which I’m happy with, even more so because it’s a decent increase compared to last week’s physical activity. I want to get myself back to some exercise biking soon. Although, I’m feeling a little wary at the moment, because Dr Peers advised exercise can trigger mast cells to release histamine[1] and I’m trying to calm down those guys:

Week 58 Exercise: Left: Autumnal view from atop a hill. Lone flower seen on a walk.

Weight, BMI and Fat Results

Well, there was no change in weight and my body fat percentage increased slightly, but I’m not particularly concerned at this stage. I’ll wait and see what next week brings before deciding whether I need to make any tweaks:

Week 58 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

There were plenty of smiles this week. I especially like sharing the little occurrences, as I think it’s important to recognise and appreciate these more…

I Ate a Prince:

I’m loving the names given to squash. This week I had a ‘Crown Prince’ squash, which Mum and I made into a very simple but delicious soup (ingredients here):

Crown Prince Squash. Images: Top: Abel and Cole. Bottom right: Martin Ludlam, Pixabay. Bottom left: Mine

I’m in the Club:

I enjoy reading and critiquing scientific research papers, so I was really pleased when MyNutriWeb introduced a journal club. We critiqued a cross-sectional research paper investigating energy content of restaurant meals. I’m such a nerd, but a proud nerd!:

MyNuriWeb Journal Club. Images: MyNutriWeb

Natural Beauty:

Mum and I spotted these berries and flower whilst out walking one day. They looked extra beautiful, because everything else around them looked quite barren:

Pretty berries and flower spotted on a walk

Slow – Hedgehogs:

We saw this cute sign outside someone’s home during one of our walks. I love that they’d put up a sign. And a bowl of water for passing creature visitors. Also, the little red flowers by the sign were a lovely sight too at this time of year:

Slow down for the hedgehogs!

Potato Love:

My sister made me smile when she sent me a meme of a kitten cuddling up to some mashed potatoes. She’s right – I love potatoes, I think I always have. I seem to be developing a similar relationship to cornmeal, onions, turmeric and sweet paprika:

Top: Meme my sister sent me. Bottom: My potato roasties – yum!

The Failed Country Park Walk:

Mum suggested we jump in the car and visit a local country park for a walk. But us being us, this didn’t go quite to plan. First, we thought it would be a good idea to stop at a park to cut through on foot, but then realised the grounds were very muddy. So, we aborted that idea and drove to the back of the country park (diverting to check out the house I first remember living in), but we couldn’t find anywhere to park. So, we drove to the usual car park, but we got confused by the new not-ticket system and I needed to wee by this point, so we just drove home and went for a shorter than intended walk close to home, while giggling about our fail:

Driving around – this was a day (back in the Summer) when we knew what we were doing

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.

>>>Week 59
<<<Week 57
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References

1. Dr Tina Peers, 2020. Histamine Intolerance factsheet.
2. Dr Tania Dempsey, 2020. Mast Cell Activation Syndrome (MCAS).
3. RUN-DMC, 2020. Here’s How You Treat Long Covid – Lessons From MCAS – Dr Tina Peers.

More from What’s on Watson’s Plate

5 thoughts on “Health Diary Week 58: Food, Exercise and a Positive Mind

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