Health Diary Week 61: Food, Exercise and a Positive Mind

Unexpected Delights

Rainbow Spotted during my Walk

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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

Okay, I’m starting with a heads-up – I’m unsure exactly when I’ll post week 62 results, what with Christmas happening. It might just be that I post a slimmer version than usual (I might not be slimmer though!).

I’m happy (and relieved) to report I had a minimal rhinitis week – Yippee! 

My most exciting news (for me anyway) is that I have an NHS job interview for the position of Occupational Health and Wellbeing Practitioner. Honestly, I was surprised to be shortlisted, but having said that, this job sounds very me and the more I think about it, the more I want it. So, fingers crossed I perform well and impress the interview panel.

The big national news (not good news sadly) came on Saturday – the Prime Minister announced there’s a new SARS-COV-2 variant in the UK and it’s around 70% more transmissible than previous strains. Sooo, the plan for easing restrictions for five days over Christmas were changed to just Christmas Day. And they’ve introduced a Tier 4[1], which is pretty much a localised lockdown – anyone in this Tier misses out on Christmas mixing. I’m fortunate to be in Tier 2[1] (for now) and we didn’t have much in the way of Christmas plans, but it must be horrible for those finding themselves in these last-minute circumstances.

Tier System. Image: Cabinet Office Briefing Rooms via BBC News

Food and Nutrition

Okay, 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 opted for a light breakfast of just three Brazil nuts twice, just because I didn’t fancy much. I had corn cakes with apricot and/or blackcurrant jams three times – I prefer the taste of corn cakes to rice cakes. I ate porridge oats just once with apple, chia seeds, maple syrup and sweet cinnamon. My favourite breakfast was mango – it’s low histamine and I tolerated it well (phew!):

Week 61 Breakfasts. Left to right: Mango. Corn cakes with jam. Porridge oats with apple

Lunch:

Lunches were either my pasta (three times) or salad (four times) accompanied by some form of cornmeal (no surprise there). Once, I made a tasty cornmeal-based frittata with red potatoes, Winter cabbage and sweet white onion – delicious. The salad typically contains leaves, radishes, cucumber, celery and spring onion with a sweet paprika and rapeseed oil dressing. My simple pasta (twice) just contains sweetcorn, onion, turmeric, sweet paprika and rapeseed oil. But on Sunday I got a bit snazzier and added courgette and grated carrot – tasty:

Week 61 Lunches. My New Typical Salad with Polenta (left to right: bites, balls, frittata)

Dinner:

All but two of my meals were utilised from previous batch-cooking – whenever I cook something, I try to have at least one extra portion left to freeze for days when I don’t have time to or feel like cooking. This week I used up my vegetable spring rolls, sweet potato chips and wedges, cauliflower bites, cauliflower ‘cheese’ and my unusual paella. I’d fancied vegetable paella, but didn’t have the typical ingredients, so I just used what I had – yellow pepper, purple sprouting broccoli, Winter cabbage, sweetcorn, celery and sweet white onion… and it tasted great. One evening Mum treated me to some homemade chips, which I had with a spring roll and not tomato sauce:

Week 61 Dinners: Left to right: Spring Roll with Sweet Potato Chips and Cauliflower Bites. Unusual Paella. Mum’s Chips with Spring Roll

Snacks:

Popcorn continues to be my go-to snack, especially the sweet and salty variety. Other snacks included corn cakes with jam, nuts and crackers. I took a risk on Monday and helped myself to a handful of ‘cheese’ and onion crisps I’d found that were open (may contain histamine) – there didn’t seem to be any adverse effects:

Week 61 Snacks Log Table

Drinks

I drank loads of Chicory Cup – up to four cups a day. I had a rooibos tea and apple concentrate once. I took a risk on Friday and had a tiny sip of Mum’s glass of red wine (high histamine content) – it tasted so good. My vodka order arrived (moderate histamine, so I need to be careful) – I really wanted a potato-based vodka, but I couldn’t find any in the UK – they’re mostly wheat. Instead, I settled for quinoa and white rice. I’d ordered the vodka for Christmas and my Birthday but decided to try it and poured myself a double topped with ice – it was so strong and took me two hours to drink!:

Week 61 Drinks Log Table

Exercise

Go me! – I got myself out for a walk every day this week, despite there being quite a lot of rainy days – somehow, I managed to dodge the worst of it. Once I went for a walk with my neighbour, Elise – it was good to have a catch up. So, unsurprisingly, I improved on last week’s total exercise – nearly four and a half hours this week compared to just over two hours the week before:

Week 61 Exercise: Left to right: Squirrel. My Week’s Active 10 Walks. Red Leaves

Weight, BMI and Fat Results

Wow! 2.6 lb (1.2 kg) weight loss and 0.9% body fat reduction – I’m very happy with that. This brings me down to 158.6 lb (71.9 kg), so back under the 160 lb mark – yay! It seems that just little tweaks of getting out for a walk each day and being more mindful about how much rapeseed oil I add to my meals made a positive impact. Talking about positive…:

Week 61 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

It’s been a positive week (apart from the latest virus stuff), so of course there’s been lots to smile about. Here’s a few things that brightened up my life…

Journal Club:

MyNutriWeb hosted its third Journal Club with Dr Gemma Walton leading the discussion. The research paper[2] we critiqued reported on a randomised control trial that found a specific probiotic mix (Lactobacillus gasseri PA 16/8, Bifidobacterium longum SP 07/3 and Bifidobacterium bifidum MF 20/5) reduced cold virus symptoms by two days. We discussed how specific bacterial species and strain (as opposed to just genus) were important for health outcomes. In hindsight, I’d also be interested to know which cold virus(es) the participants had, because there’s loads of different ones and I wonder whether this would make a difference in how patients responded to the probiotics mix:  

MyNutriWeb Journal Club. Images: Right: MyNutriWeb Instagram Post. Left: My Certificate of Attendance

Garage Social:

Excitingly, the garage door has been fixed – we haven’t been able to use it for a couple of months. This is fantastic news, because I could meet-up with Bevy, even though it was pouring with rain – we were nicely sheltered in the garage doorway:

A Working Garage Door – Yay!

My Little Elf Friend:

Mum and I went for a drive to hand deliver some Christmas cards. One such recipient was Tina. When Tina opened the door, it brought a smile to my face, as I was impressed by Tina’s cute elf attire. And, it was lovely to have a quick doorstep chat:

Tina the Christmas Elf

Rainbow Delight:

I was out walking with my friend, Elise, when we spotted this delightful rainbow in the park. There was a hint of a second rainbow above it:

Beautiful Rainbow on a Grey Rainy Day

Random Happiness:

I had a message from a new Instagram contact, @majellarohan, informing me that I’d been randomly chosen for a positivity quote. How lovely:

Random happiness message from @majellarohan

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. Wishing you all a happy holiday season.

Happy Holidays!

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References

1. GOV.UK, 2020. Guidance: Local restriction tiers: what you need to know.
2. de Vresea et al., 2006. Probiotic bacteria reduced duration and severity but not the incidence of common cold episodes in a double blind, randomized, controlled trial.

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