Health Diary Week 75: Food, Exercise and a Positive Mind

My Medical Week

I got a Covid vaccine sticker – like when I went to the dentist as a kid

Home
<<<Week 74

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

Covid vaccine and my side effects

Excitingly, I had my first Covid vaccine, at the centre I should be working in soon (no updates yet about when I’m starting). And I must say, it was well organised – efficient, yet friendly. I was given the AstraZeneca vaccine[1] – the one where concerns were raised about strokes as a possible rare side effect. Personally, I’d rather take the much smaller risk of a stroke than the much larger likelihood of contracting covid and its nasty complications. I mean, have you seen the potential side effects from taking paracetamol?![2]. Interestingly, all I found about this stroke complication (that wasn’t just a media news report) was a science article[3] linking to a research paper based on only nine patients (not yet peer reviewed)[4] with an Editorial note advising that the researchers work for Pfizer – massive potential for bias!: “The authors disclose conflicts of interest, including personal fees from Pfizer and other pharmaceutical companies”[4]. They also state “At the time of this posting, the World Health Organization maintains that the benefits of the AstraZeneca vaccine outweigh its risks and recommends that vaccinations continue”[4].

So, what happened to me? I had my vaccine at 9.30 am (it just felt like someone touched my arm – easy peasy). At 6.30 pm I started getting shivery – I checked my temperature and it was 36.6o Celsius (C), within the normal range (35.7 – 37.3 o C, 96.3 – 99.1o Fahrenheit (F)). After dinner, I had gut ache and felt a bit nauseous for a couple of hours. I became increasingly shivery and by 8.30 pm I had a low-grade fever of 38.5o C (101.3o F). I took some paracetamol and gradually my temperature and shivering decreased. I became incredibly hot for a while and had a headache. By the morning my temperature had returned to normal, although I needed to take more paracetamol for my headache, but this soon eased up. My most surprising symptom started about the same time as the shivers; I developed pins and needles, and numbness in my right-hand fingers (the arm I chose to have vaccinated as it was already injured) – the information leaflet stated this occurred where there was already nerve inflammation – I guess that makes sense. The next day and onwards, I’ve just had a sore, achy arm. Overall, a small price to pay to hopefully avoid catching Covid-19 (again).

Covid vaccine card (1st dose completed) and new staff ID card (“Covid Administrator” sounds like I’m actually dishing out Covid!)

Clicking jaw

I had dentist check-up and hygienist appointments this week. It feels so weird going inside a building, removing my mask and having someone poke around inside my mouth, when the rest of time I’m being so cautious. I’m pleased to report no fillings were required and my gums were okay. But I have a clicking jaw on my left side (probably a hypermobility thing) – the dentist checks it each visit, but this time, she noted an issue with a “heavy bite” on my right side that could be making it worse, so she wanted to do some research and get back to me. Later that afternoon she phoned and advised the “heavy bite” could be impacting the bone healing from where I’d had an extra tooth removed (right side), so they want to shave it down to reduce the pressure and it may also relieve the clicking – so that’s happening next month.

Antihistamines continued

I had another phone Doctor’s appointment to reassess the histamine intolerance. We agreed the Fexofenadine wasn’t going to work if all formulas contained Allura Red (E129), so I offered to contact the pharmacist and ask about this. We briefly discussed first generation antihistamines as an option, but I’m not keen on these, because they cause drowsiness and I’m unsure about potential long-term neurological health effects[5]. We discussed trying the other second generation options, Loratadine and Acrivastine, although weaker than Fexofenadin. There didn’t seem much difference between them, so I was told I could investigate and choose which I wanted – I’ll let you know what I decide and the outcome.

Food challenges: Excessive risks were taken

I took some excessive risks this week. I went overboard on the Quorn vegan ham and Sainsbury’s free from grated ‘cheddar cheese’. I hadn’t realised until looking back while writing this post that I’d eaten these foods three times in one week (that’s too much). Also, I’d avoided looking too closely at the ingredients, until now – they both contain several ingredients incompatible with histamine intolerance. I’ll probably still eat them occasionally, but I need to keep track of how often and how I react. Then of course there was the yeast from the two pittas I ate, also filling up my histamine cup/bucket.

And on Mum’s birthday, I indulged in some chocolate mint ice cream and mango sorbet (both containing risky ingredients) – what was I thinking? Sometimes its so hard to stay on track on this low histamine diet. To be fair, I resisted some of the temptations on offer, but I admit, I’m a little worried about the looming consequences from the foods I caved into.

Food challenges. Clockwise: Quorn vegan ‘ham’ slices in salad pitta. Jacket potato with Quorn ‘ham’ and Sainsbury’s free from ‘cheddar cheese’. Northern Bloc ice cream and Hackney Gelato mango sorbet. Quorn vegan ‘ham’ and Sainsbury’s free from ‘cheddar cheese’ pitta

Food creation: Quinoa and brown rice vegetable burgers

For months now, I’ve been meaning to attempt making burgers with a quinoa base, to get more of this great plant protein in my diet, despite not being keen on the stuff. My first attempt went well (details here), but I need to make a few tweaks for next time. I definitely need to add more chia and flax seed binder and maybe chop the veg smaller to hold the burger together better. The flavour was decent, but next time I’ll rinse the quinoa more before cooking to remove any bitterness (thanks for the tip Deb):

Food creation: Quinoa and brown rice vegetable burgers. Clockwise: Making the patties. Pre-cooked burger. My messy hands! Cooked burgers ready for freezing
My dinner: Quinoa and brown rice vegetable burger with roast potatoes, celeriac, fennel, bell peppers and courgette/zucchini

Positive Thinking: What Made Watson Smile

What made me smile this week? Quite a few things. Here’s a few…

A walk in the park:

I went out for two walks this week before I succumbed to post-vaccine tiredness and took it easy for the rest of the week. I walked through a park and noticed a tree full of white blossom – such a contrast compared to its surrounding bare trees. I actually saw this last week too, but I couldn’t get a picture (without looking dodgy) as there was a cute couple sat under the tree kissing:

Walk in the park. Clockwise: Blossomy tree from afar. Closer. My shadow. Blossom close-up

From sunrise to sunset:

I just love a sunrise or sunset (although its rare I’m awake for sunrises). This week I was treated to both. Such beautiful colours. My favourites are those over the ocean (whilst sipping on a cocktail) – maybe I’ll get to see one again (and have a cocktail) in the not-too-distant future:

Left: Sunrise. Right: Sunset. Both beautiful in their own ways

Low histamine wine:

Instagram can be a useful resource (and a source of procrastination). I was excited and delighted to find that low histamine wines exist – I think the one below only supplies to Austria and Germany. But when I shared the post in the Long haul Covid food Facebook group, someone else found a company in the UK – yippee! And, then I stumbled across wine wands, which apparently filter the histamine out of your drink. I’ll be looking into these further – they’re not a complete solution as the actual alcohol itself encourages your mast cells to release histamine, but I’ll take it as hope for an occasional tipple further down the line:

Low histamine wine options – woo hoo hoo! Left: Low histamine wine (source: bioweingut.weiss, Instagram). Right: Wine wands (source: Lowhistamineeats, Instagram)

An abundance of Italian herb seasoning:

I like to have a mix of dried herbs to easily flavour my meals. I had asked Mum (who places the online grocery orders) to order some more Italian herb seasoning. It turns out she got a little carried away and ordered six lots! Apparently my usual one (M&S) said out of stock, so Mum ordered alternatives and both came, but that still leaves the random one in the middle. Unfortunately, I can only use the M&S ones as the others contain black pepper. We did laugh at Mum’s surprise excessiveness:

Over-ordering Italian herb seasoning

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 week for another catch up.

>>>Week 76
<<<Week 74
Home

References

1. GOV.UK, 2021. Medicines & Healthcare products Regulatory Agency: Information for UK recipients on COVID 19 Vaccine AstraZeneca.
2. Drugs.com, 2021. Paracetamol Side Effects.
3. American Association for the Advancement of Science, 2021. A rare clotting disorder may cloud the world’s hopes for AstraZeneca’s COVID-19 vaccine.
4. Greinacher, A., Thiele, T., Warkentin, T. E., Weisser, K., Kyrle, P. and Eichinger, S. 2021. A Prothrombotic Thrombocytopenic Disorder Resembling Heparin-Induced Thrombocytopenia Following Coronavirus-19 Vaccination. Research Square.
5. Coupland, C. A. C, Hill, T., Dening, T., Morriss, R., Moore, M. and Hippisley-Cox, J., 2019. Anticholinergic Drug Exposure and the Risk of Dementia – A Nested Case-Control Study. JAMA Internal Medicine, 179 (8), 1084-1093.

More from What’s on Watson’s Plate

Health Diary Week 68: Food, Exercise and a Positive Mind

Enjoy the Little Things

Enjoy the little things. Image: Merry Christmas (Pixabay)

Home
<<<Week 67

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

What’s New

I’m pleased to report that on the whole, it’s felt like a really positive week.

Covid vaccine update:

I love that many of my family and some close friends have either been invited to, or already received the vaccine, including my Dad (yay!), most of my Aunts and Uncles, cousin, sister’s boyfriend and two of my best friends. And it won’t be too long now before it’s my Mum’s turn. It finally feels like we’re properly moving towards getting out of this pandemic mess.

I have an article brewing:

Last week I told you I’d attended a brilliant expert panel discussion about the UK vaccines: The Race for a Vaccine[1] hosted by The Royal Society. And this week, I watched: Covid-19 Vaccines: What we know so far[2] hosted by the ZOE Symptom Study – also a great event. Next week, I’ll be attending yet another: Beating COVID-19 – Vaccines, Trials and Prevention[3] by University of Southampton. My plan is to collate the three discussions into a blog article.

Job application update:

Remember last week I told you I’d applied for an NHS admin role in Occupational Health? Well, I didn’t even get an interview. I sent my supporting statement to a friend who already works in the NHS and he said my application was… excellent, maybe too excellent. He suggested I request feedback, so I did. The response was that my application was “very good and details well your roles and experience…we have recommended you go on our reserve list”. Where I fell short was “recent, relatable administrative experience using various patient systems” – at least now I know how to move forward on my next admin application.

Facebook Admin

I had my first MS Teams online meet, so that’s another form of socialising technology I can happily use now. Dawn and I met to discuss further updates to the Covid Long-Haulers food group. I do enjoy our little social chats before we get down to business.

The Rugby Six Nations:

I’d completely forgotten that the rugby Six Nations was starting on Saturday, with two matches, so my day unexpectedly became rather lazy, as I settled down in front of the tele (but let’s not discuss the England results). There was another match on Sunday, so I achieved a bit more that day at least.

Food and Nutrition

Okay, moving 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:

I ate cornflakes three times this week. I’m going to try re-introducing my pre-low histamine diet cereal again and see how I get on with it. I’d totally forgotten about my pledge to eat porridge oats at least once a week until Sunday, so I managed one portion, with apple, chia seeds, sweet cinnamon and golden syrup. Other than that, I missed breakfast once, had just two Brazil nuts another day and indulged in Nairn’s Oaties biscuits another time:

Week 68 Breakfasts. Left: Cornflakes. Right: Porridge oats with apple

Lunch:

I had some form of salad for lunch every day. I’d made a batch of vegetable balls (details here) to accompany my salads, which I ate four days straight – they tasted so good! I ate the veg balls in a pitta bread with salad over three days – I’m loving that I can get away with eating some gluten free bread products again. I have been a bit indulgent though, as Mum found me a soya-free garlic vegan mayo and I’ve been stirring a teaspoon of it into my salad – I need to do this less, as it’s high in saturated fat:

Week 68 Lunches. Left: Sweetcorn and onion ‘omelette with salad. Right: Veg balls and salad in pitta

Dinner:

Mum really wanted me to make her some scrambled tofu, so I decided to undergo a histamine challenge (food re-introduction) by having some too, in a wrap with fried potatoes on the side – I think I had a bit of a reaction, but it was well controlled by my antihistamine medication. Another highlight was the fennel steaks with Mum’s homemade chips (fries) – I ate way more chips than I should have! Oh, and there was also the roasted butternut squash with seeds and fusilli pasta – sooo good (details here) – this was a nice change to my go-to fusilli with vegetables and seeds, which I also had twice this week. Another day I cooked up some rice, vegetables and seeds, but wanted to add more excitement to my meal, so I accompanied it with cheesy garlic bread using a pitta pocket (small pitta) – more saturated fat:

Week 68 Dinners Log Table
Week 68 Dinners. Clockwise: Fennel steaks with Mum’s chips and not tomato sauce. Butternut squash and seed fusilli. Scrambled tofu wrap with fried potatoes and not tomato sauce. Vegetable and seed rice with cheesy garlic bread

Snacks:

I can’t believe I didn’t snack at all on Wednesday! On the other days I indulged in the usual sweet and salty popcorn, nuts and crackers. I do love beetroot – so on Monday, I snacked on beetroot leftover from lunch. Mum bought me some salted caramel and chocolate puddings, as I’d seen theirs last week and was a bit envious that I couldn’t have any. It was risky, but I decided to try one and honestly, I was a bit disappointed, so I told Mum she could have the other one – if I’m going to take a histamine risk, it has to be for something I really, really want:

Week 68 Snacks. Left: Steamed beetroot. Right: Plant Pioneer salted caramel and chocolate pudding

Drinks:

As you know, chicory is my go-to coffee alternative, so I had several cups of these each day. Other than that, I also had some apple and elderflower juice a couple of days, on top water intake:

Week 68 Drinks Log Table

Exercise

I was easily more active this week compared to last week’s abysmal 27 minutes walking. I totalled 224 minutes (3.7 hours) walking, of which 162 minutes (2.7 hours) were brisk. I’ve been considering giving the exercise bike a go, but I’ve been putting it off, as I’m nervous about causing a histamine reaction. I’m going to aim for a gentle exercise bike session next week though:

Week 68 Exercise

Weight, BMI and Fat Results

Well, it could be worse, at least I didn’t gain any weight, but I did stay the same, despite the additional activity levels. But annoyingly, I gained body fat, so I need to keep an eye on this – starting by reducing the saturated fat intake:

Week 68 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

I actually had trouble deciding which smile-provokers to include this week, as there were quite a few, so I decided it would be fun to focus mostly on the little unexpected occurrences…

Tasty Balls:

…But firstly, I want to share my yummy vegetable and seed balls triumph with you. As I mentioned last week, my appetite has increased during these Winter months, resulting in larger portions. So, instead of making a cornmeal and quinoa based ‘omelette’ and eating the whole thing, I decided to add extra flax and chia seeds to firm up the mixture and make balls instead, and freeze some before I had the chance to go back for more (details here). This tasty batch kept me going for four days – excellent:

Batch cooked veg (courgette, carrot and sweetcorn) and seed (flax and chia) balls

Massive Onions:

We received some massive sweet white onions from Ocado – I was suitably impressed:

Massive white onion shown against an apple and mug, for context

Brilliant Blue:

It was a beautifully sunny Saturday morning, so Mum, Dad and I sat out to have a late morning cuppa together. It was pleasantly warm with the sun shining down on us. And the sky was such a brilliant bright blue colour:

Beautiful blue Winter sky

Is it Spring yet?:

I’m not a fan of the Winter months, so I was excited to see signs of Spring approaching, firstly noticing the appearance of Dad’s crocuses when we sat outside for our cuppas. And the following day we spotted a row of them by the roadside when Mum and I were out walking:

Is it Spring yet? Top: Dad’s blooming crocuses. Bottom: Roadside crocus row

Mask Fail:

What can I say? I wouldn’t want to be standing in the vaccine queue next to the lady who appears to be wearing her mask as an awkward earring. And don’t even get me started on the lack of physical distancing:

Mask fail: Department of Health vaccine rollout plan – 2nd part of diagram (BBC News)

Home Schooling – Learning the ‘F’ Word:

This one was a laugh-out-loud moment. I was talking to Bevy and Harry on Zoom and they showed me their son’s recent home school writing task – set by the school. For context, the children were being taught to write using a tree and monkey story to help them figure out where to start the letter. Now, do we really believe that the teachers didn’t realise what they’d done, or perhaps they wanted to give the parents a laugh, or subconsciously teach children the ‘F’ word?:

Home schooling: “Okay, today we’re going to learn the ‘F’ word”

“Enjoy the little things, for one day you may look back and realize they were the big things”

Robert Brault, author

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 69
<<<Week 67
Home

References

1. The Royal Society, 2021. The Race for a Vaccine.
2. ZOE Symptom Study, 2021. Covid-19 Vaccines: What we know so far.
3. University of Southampton, 2021. Beating COVID-19 – Vaccines, Trials and Prevention.

More from What’s on Watson’s Plate