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

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<<<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wasn’t just a media news report) was a science article[3] linking to a research paper based on only nine patients (not yet peer reviewed)[4] with an Editorial note advising that the researchers work for Pfizer – massive potential for bias!: “The authors disclose conflicts of interest, including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
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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.

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Health Diary Week 74: Food, Exercise and a Positive Mind

Blossom

Tree blossom

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<<<Week 73

Hi, welcome to another weekly instalment of what’s on my plate: health updates, meal creations and smile-provoking experiences. Okay, I’ll start with the job stuff…

Psychometric assessment

I received an email on Monday to undergo online assessments for the NHS Graduate Management Trainee job I applied for. I’m not a fan of being assessed, especially in timed circumstances, because I have a slower reading and processing speed due to my Dyspraxia[1]. At university, I received extra time for exams to provide a more level playing field, but I felt uncomfortable asking for this under these circumstances, despite declaring a disability on my application.

There were two parts to the assessment; the first was to check if your personality fit with the NHS and management, consisting of statements on a Likert scale from “Strongly Agree” to “Strongly Disagree” – this was okay. But then there were the timed, four minutes per section assessments: Verbal reasoning (24 questions), numerical skills (16 questions) and abstract thinking (10 questions). I ran out of time on each part and completely messed up the numerical questions, despite being capable of answering them. I decided I had to just congratulate myself for trying and draw a line under that experience.

Covid Vaccine Centre

I completed the mandatory training and online DBS (criminal record check) for my temporary, bank admin job in a Covid vaccine centre. I received an email back from the lovely admin person, advising I should be able to start work next week – Yay! – I can’t wait to work again.

The Administrator also advised that once I receive the welcome letter, I can book my COVID vaccination – fabulous news – such a relief, especially with the expected slow-down of UK vaccine availability during April (supply issues) and potential restriction of exports to the UK by the EU to enable them to catch up on their programmes. The government reported that despite this slow-down, they still aim to offer the vaccine to all UK adults by the end of July – I really hope this happens.

Typical meals

I didn’t experiment with making anything new this week and just stuck to my easy go-tos: Oats and/or fruit for breakfast, salads for lunch, and mostly pasta or rice (rice details here) for dinner:

Week 74 meal examples. Clockwise: Porridge oats with blueberries, seeds, sweet cinnamon and maple syrup. Salad with potatoes, cornmeal bites, beetroot and celery

Food challenge: Tofu

My weekly challenge was scrambled tofu (again) because Mum wanted me to make her some and I love it so much and didn’t want to miss out. Previously, I experienced mild rhinitis reactions after having tofu in seeded wraps in Week 68 and Week 70. But the seed wraps contained sunflower seeds, listed as “Incompatible, significant symptoms at usual intake” by the Swiss Interest Group on Histamine Intolerance[2]. So, this time I opted to serve my tofu in a pitta bread with notomato sauce (details here)  – I didn’t have a reaction – excellent! Next time, I think I’ll try it Nana’s spaghetti-style (Week 46) with adaptations of Quorn ‘ham’ slices and notomato sauce – I’m excited:

Food re-introduction challenge. Clockwise: Scrambled tofu in pitta bread. Nana’s spaghetti-style scrambled tofu (Week 46). Scrambled tofu seeded wrap with potato roasties (Week 68). Scrambled tofu, salad leaves and notomato sauce seeded wrap (Week 70).

Freezer food finds

Where would I be without my freezer food saviours? Hungry! I found portions of cauliflower and broccoli ‘cheese’, roast potato, sweet potato and stuffing – I felt like a winner. Sadly, I forgot about them cooking away in the oven and ended up with an overly done dinner, although mostly recoverable – phew!:

Freezer food: Cauliflower and broccoli ‘cheese’, roast potato, sweet potato and stuffing. Clockwise: Frozen. Charred! Plated pre-gravy. Plated with gravy

Exercise

I’m supposed to be doing my twice daily physiotherapy interim exercises while I’m waiting for my actual physio appointment for my shoulder hypermobility injury. I’m ashamed to say I’ve been a bit lax. I’ve done them once most days, but it just hurts so much – I will do better.

I went out for three strolls this week, totalling 162 minutes, of which 89 minutes were brisk walking. It was lovely to have a stroll and chat with my neighbour who I hadn’t seen for ages due to lockdown rules.

Positive Thinking: What Made Watson Smile

And let’s finish off with sharing some of my smile-provokers…

Mandatory training completed:

I was pleased to complete the additional mandatory training courses for my NHS temp admin job, a) because I enjoy learning, and b) so that I can start my role soon – I really want to get back to work now:

NHS mandatory training. Left: Recognising and managing anaphylaxis. Right: Resuscitation – Level 1

Food horrors:

So there I was sat in the cosy warm kitchen, at the little table, happily munching away at my dinner, when suddenly I realised I was literally facing my own food horrors – foods I used to love (tomatoes, satsumas, bananas and avocados) but I can’t eat now because of their high histamine content. I realised I was surprisingly okay with that:

My food horrors – some of my former favourite foods: Tomatoes, satsumas, bananas and avocados

Driveway sun and Spring flowers:

It’s wonderful there’s increasing opportunity to sit out by the driveway pond without being wrapped up in coats, hats, scarves and gloves. And I’m enjoying watching Dad’s potted flowers gradually appear:

My favourite driveway flower photo, so far (it’s actually really small, but so beautiful close up)

Spring is here (again):

We’ve already had the start of Spring from a meteorological perspective (1st March). And on the 20th March, Spring began astronomically[3] – yay! I’m loving noticing more signs of Spring when I’m out walking. So, of course I have to share some of my favourite picture snaps:

Spring is here (again)

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 75
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References

1. Dyspraxia UK, Ca 2017. What is Dyspraxia?
2.  Swiss Interest Group Histamine Intolerance (SIGHI), 2016. Food Compatibility List.
3. Met Office, 2020. When does spring start?

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Health Diary Week 70: Food, Exercise and a Positive Mind

A Trip to A & E

Image: mohamed Hassan (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

Well, it’s been a bit of a medically themed week…

My Shoulder:

I first noticed something wrong with my right (dominant) shoulder when I went outdoors swimming in Week 49, but I stubbornly ignored the pain. During Week 51, I awoke with my shoulder feeling mis-aligned – my muscles and tendons felt like they were over stretching. In Week 53, my shoulder did a large crack and re-positioned – the pain relief was amazing. But, in Week 57 still half asleep, I stretched and my shoulder felt like it moved out of its socket. The pain was immense, and I instinctively bashed it back into place. I ignored the discomfort and adapted to my ridiculously reduced range of movement (I know – I shouldn’t have ignored it). Just before Christmas, I noticed my shoulder didn’t look the same as the other, but Covid cases were surging, so I just decided to put it to the back of my mind until it was safer to seek medical attention.

On Monday I finally caved (thanks Harry for nagging caring). The Doctor’s surgery saw me that morning and sent me to the hospital’s A&E ward (FYI: nowadays you need to phone 111 to make an A&E appointment). I had two x-rays and the Consultant tried manipulating my arm. Thankfully my shoulder is probably in the correct position (phew!), but my rotator cuff was locked and needs musculo-skeletal physiotherapy. On Wednesday’s phone review with my Doctor, she completed the physio referral and we discussed investigating my hypermobility issues.

Image: Tumisu (Pixabay)

Histamine intolerance:

So, the last time I went to the pharmacy to buy antihistamine, they raised concerns about the amount I was using and asked me to review this with my Doctor. I absolutely hate going to the Doctors, so I figured I’d address the shoulder, hypermobility and histamine issues at the same time. There wasn’t time to talk about it on Monday or Wednesday, so on Friday I had another Doctor’s phone appointment, who prescribed a stronger antihistamine (H1 blocker) than my usual over the counter one. We’re keeping the possibility of H2 histamine blockers under review.

Job update:

I didn’t get the Occupational Health Admin job despite interviewing really well and being told I could “breeze it”. Apparently, the major reasons were that they wanted someone who would stay in the job – I’m pretty sure I made it clear I was committed. They said a basic admin role wasn’t sufficient for me and I should aspire for greater things – I guess I should feel complimented. Also, the successful person could audio-type and was willing to work full time (I’d agreed 30 hours over 4 days). I’d really wanted to work in Occupational Health, but of course I continued on and got back on the job search.

Food and Nutrition

Okay, let’s have a look at what food was on my plate, the healthy and not so healthy choices…

Breakfast:

My breakfasts included porridge oats, cereal and fruit:

Week 70 Breakfasts. Left: Melon. Right: Cornflakes with oat milk

Lunch:

I had salad for lunch every day; mostly salad filled pittas with Quorn ham – I’m so pleased I seem to be able to tolerate these Quorn slices even though they’re fungi based (contain some histamine):

Week 70 Lunches. Salad filled pittas

Dinner:

I opted for fusilli pasta meals four times, just because it was easy. Also I had cauliflower with turmeric rice and green sauce. Another day, I made Mum some scrambled tofu, so I decided to risk some myself in a wrap with salad leaves and notomato sauce. Mum surprised me on Saturday with fennel steaks and homemade chips (fries), accompanied by notomato sauce – yum:

Week 70 Dinners. Left: Scrambled tofu wrap. Right: Fennel steaks and homemade chips

Snacks:

I hadn’t realised until writing up my food diary that I didn’t snack much this week. I just had popcorn, Brazil nuts and some oat biscuits:

Week 70 Snacks Log Table

Drinks (excluding usual water intake):

I drank chicory coffee alternative with oat milk and ¼ teaspoon of golden sugar (three to four large mugs each day), apple juice, and rooibos tea with oat milk:

Week 70 Drinks Log Table

Exercise

I’m pleased with the amount of physical activity I achieved this week. I’m especially happy I used my exercise bike five times, totalling 160 minutes (2.7 hours). Admittedly, I only went for a walk once (50 minutes total, 42 minutes brisk). Also over five days I did some shoulder exercises recommended by the A&E Consultant (approximately an hour in total), which has started loosening up my shoulder a little:

Week 70 Exercise

Weight, BMI and Fat Results

I didn’t really have any idea what to expect result-wise this week. So, I was content with losing 0.2 lb (0.1 kg) weight and I wasn’t too disheartened that my body fat increased by 0.6%:

Week 70 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

Here’s a few of my smile-provoking experiences this week…

My A & E visit:

Okay, I get that going to A & E doesn’t sound like something that would make you smile. I was really nervous about going, but relieved to book an appointment to reduce waiting time as a walk-in patient. I was there at 12pm and home again within two hours – in the past, getting through A & E so speedily was completely unheard of! As it was, there were only two other patients waiting. Of course, there must have been plenty of people arriving in ambulances with life-threatening conditions. And although the corridors I walked along seemed relatively calm, I was well aware the Covid wards would be full-on busy and I was so grateful for not being one of those patients. And the best news (for me) this week was that my shoulder didn’t need re-positioning:

My Trip to A & E as a walk-in patient. Left: Me in A & E. Right: A&E adults walk in area

Cushion collaboration:

My parents looked kind of cute working together on making new seat cushions for the conservatory – the previous ones were faded and literally falling apart. Dad calculated the amount of material required for six chairs and assisted in cutting out the pattern when the material arrived. They’re a cute bee design. Good work Mum and Dad:

Cushion Collaboration. Clockwise: My parents discussing cushions. New bee design and old faded stripey cushion. New bee cushion. Old stripey cushion

A Room with a View:

On Thursday, I was having a break from my computer screen, when I heard rowdy seagulls, so I looked out of my window and watched them circling, some flew quite close. By the time I’d decided to grab my phone, they’d mostly dissipated, so I only managed to catch one seagull on camera (badly). But I’m sharing the photo anyway, because I enjoyed watching those noisy gulls. Afterwards I became engrossed observing the steadily darkening clouds roll in:

A Room with a View. Left:Seagull from my bedroom window. Right: Dark clouds rolling in

Another Watson spillage:

I had a large glass of cold water and Mum had some very hot coffee. She asked me to pour some of my water into her coffee mug. I hesitated, thinking “Can I do this without an incident?” I reasoned “Surely I can!”. Alas, I was wrong. I completely missed Mum’s mug and poured my water over the chair. Dad, who had been watching us, sighed. Mum and I giggled. I cleaned up the mess. This reminded me of my cacao incident back in Week 52:

Amusing memories: Week 52 cacao incident

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 71
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Health Diary Week 68: Food, Exercise and a Positive Mind

Enjoy the Little Things

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

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<<<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.

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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.

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Health Diary Week 65: Food, Exercise and a Positive Mind

Risky Business

Tandem Skydiving: Just me hurtling towards the earth with an Army guy strapped to my back (2006)

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<<<Week 64

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

What’s New

There’s just a couple of updates for you this week’s …

Diary Re- Start:

Well, I’m finally back on the diary – I had to force myself to do it, but I’m glad I have, because it makes me more mindful about what I’m consuming (I think) – so yay, go me!

Water Leak:

Annoyingly, we had a water leak – water was seeping through the ceiling, so we had to let an ‘outsider’ into our house. We were all wearing masks, kept out of each other’s way where possible and ventilated the house by opening the windows. Although it raised the anxiety levels a bit, especially since it’s been a bad week Covid-19 wise, with the UK’s highest number of deaths so far in one day (1,564 on Wednesday), it was also good to see one of my friends briefly, as he also happens to be our plumber.

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.

Food Risks:

I took a few ingredients risks this week where my low histamine diet is concerned, more than I’d realised when I looked back through my food diary whilst preparing this blog – I definitely need to keep an eye on this. The least risky were continuing eating mango and yeast (not together), as they’re usually okay in small quantities. Also, I’ve continued with a little dark chocolate most days, despite it potentially causing significant symptoms at usual intake – I seem to be okay with it though, which is fortunate since I love the stuff. But most importantly, I’m trying to slowly re-introduce legumes (seed-producing plants). Previously I’d tried green beans, a legume vegetable, but I experienced severe rhinitis. So, this time I attempted pulses (the dry seeds). More on this later.

Breakfast:

I’m happy to report I breakfasted on fruit three times – mango and melon. When I got up late (more often than I’d like to admit), I skipped breakfast (once) or took a light option of Brazil nuts (twice). Another morning I ate a salad pitta – who says you can’t have salad for breakfast? – Certainly not me. I should add that the pitta contained a little soya, as I used a teaspoon of vegan mayo:

Week 65 Breakfasts: Left-to-right: Melon. Salad filled pitta. Mango

Lunch:

It’s been a grey weather kind of week, which tends to veer me towards comfort food, so I opted for fusilli pasta four times. It’s so easy to prepare: Cook the frozen sweetcorn with the pasta, drain and mix with onion, chia seeds, dried herbs, turmeric, sweet paprika and rapeseed oil. On a side note, Mel from Lighter Brighter Me wrote a great post about comfort food recently. The remaining three days I had salad with a grain-based frittata or omelette:

Week 65 Lunches. Left-to-right: Simple pasta. Cornmeal based frittata and watercress salad. Pasta and salad pitta

Dinner:

Dinners were often comfort foods too. I had an always satisfying baked potato with courgette, cabbage and onion.  More potatoes – Mum’s homemade chips/fries, accompanied by cauliflower ‘cheese’ from the freezer. Also, excitingly, I had Christmas roast dinner leftovers from the freezer (details here). Of course, there had to be some rice dishes too – dhal (lentils) with brown rice and vegetable rice with a cheesy garlic roll (details here) – both delicious meals. And let’s not forget the pasta – I had spaghetti with vegetables and seeds in a not tomato sauce (details here) – tasty. After a big lunch, I just had a salad filled pitta with a few crisps/chips – I shouldn’t have eaten the crisps as they contained tomato powder (a big histamine no-no) – thankfully there were no noticeable consequences:

Week 65 Dinners. Left-to-right: Vegetable turmeric rice and cheesy garlic roll. Christmas roast leftovers: potatoes, stuffing, Winter mash and red cabbage. Vegetable and seed spaghetti in not tomato sauce

Snacks:

I’ve been incredibly hungry this week! Snacks included Brazil nuts, plain crackers, chocolates, crisps/chips, popcorn, poppadom and chocolates. Twice I had a pitta, once with salad, the other time with yeast extract:

Week 65 Snacks

Drinks:

As usual, I drank several chicory coffee replacements. I also had a rooibos tea once – this was my ‘go-to’ before I discovered chicory. I had fruit juice a few times, once with a double vodka:

Week 65 Drinks

Exercise

I’m pleased with myself that I ventured out for a walk five times this week – probably because Mum and I motivated each other more – Mum walks with me more at the moment because she’s unable to play tennis during lockdown. We achieved a respectable 197 minutes (over three hours), a massive improvement on last week’s 46 minutes:

Week 65 Exercise

Weight, BMI and Fat Results

I really wasn’t sure what results to expect, so I was relieved to have lost some weight – 0.8 lb (0.4 kg), although my body fat remained the same:

Week 65 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

I was happily contented this week, so let me share with you what made me smile…

Legume Love:

I finally ate some legumes – lentil dhal, a wonderfully comforting food. And, what’s more, I didn’t react adversely – yay! I’m a big fan of legumes, not just because of their taste and versatility, but also for their health-promoting properties:

  • Increased satiety (fullness after eating), reducing risk of over-eating[1, 2].
  • Low fat and lowers fat absorption[3, 4].
  • Nutrient dense – many contain fibre, protein, omega-3 fatty acids, vitamins and minerals[3, 4].
  • Protection against heart, gastrointestinal and cancerous diseases[5, 6].
  • Cholesterol-free and reduces total cholesterol[7].
  • Particularly low glycaemic index – less glucose spikes[8], increases satiety and reduces appetite[9].
  • Feeds your health-promoting gut microbes (prebiotic) – these friendly guys produce vitamins and reduce inflammation[10, 11].
Dhal lentils and brown rice. This is a photo from Week 38 (pre low histamine), as the photo I took this week was a bit rubbish, so ignore the tomato mix

Quinoa Experiment:

I was really excited to receive some quinoa flour, as it’s a source of quality plant protein and fibre. So, I used the flour as a base for a kind of ‘omelette’ and served it with a side salad (details here). It tasted so good, but I had an issue with stability – it got stuck in the pan, so much so that the first slice came out as a blob – it was kind of funny. Obviously, some tweaks are required, although my frozen and reheated portion the next day stayed together better:

Quinoa Flour Experiment. Clockwise: Amisa quinoa flour. My quinoa base omelette after freezing and reheating, with salad. My first slices (blobs) of quinoa base omelette, with salad. Quinoa omelette sticking in the pan

Mum Portrait Artist – Take 2:

I was excited that Mum started on a painted version of my photo. I cheekily asked if I could also have a painted version as Mum previously created a pastel and painted version for my sister – so it’s only fair right?:

Mum the Portrait Artist. Clockwise: My painted portrait started. My watercolour pencil portrait. Emma’s pastel crayons portrait (Mum’s first portrait attempt). Emma’s painted portrait

Minnie Mouse?:

I did have a chuckle when I noticed that the way Mum had pinned my photo to the board made it look like I had Minnie Mouse ears. It reminded me of when I was a kid (back in the 80’s) and asked Mum to do my hair Princess Leah style and someone in my class complimented me on my Minnie Mouse look:

Me and My Unintended Minnie Mouse Ears

My Girls:

I had a lovely girly online catch up with my besties Bevy and Charlotte (and Harry in the background). We don’t get to meet up with Charlotte that regularly, so it was extra lovely to chat to her. We first met at work in the early 2000’s and have been close friends ever since:

Me, Bevy and Charlotte at work (2004). Haha, I actually look kind of tall in this photo!

>>>Week 66
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References

1. Reverri et al., 2017. Assessing beans as a source of intrinsic fiber on satiety in men and women with metabolic syndrome.
2. Boers et al. 2017. Efficacy of fibre additions to flatbread flour mixes for reducing post-meal glucose and insulin responses in healthy Indian subjects.
3. Thompson et al. 2012. Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study.
4. Li et al. 2014. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials.
5. Kouris-Blazos and Belski 2016. Health benefits of legumes and pulses with a focus on Australian sweet lupins.
6. Bahado-Singh et al. 2015. High fiber Caribbean diets with low-intermediate GI improve glycemic control, cardiovascular and inflammatory indicators in overweight persons with type 2 diabetes: a randomized control study.
7. Zhang et al. 2010. Benefits of a rice mix on glycaemic control in Asian people with type 2 diabetes: a randomised trial.
8. Jenkins et al., 1981. Glycaemic index of foods: a physiological basis for carbohydrate exchange.
9. Mollard et al. 2011. The acute effects of a pulse-containing meal on glycaemic responses and measures of satiety and satiation within and at a later meal.
10. Fernandez et al. 2015. Healthy effects of prebiotics and their metabolites against intestinal diseases and colorectal cancer.
11. Bukyen et al. 2010. Carbohydrate nutrition and inflammatory disease mortality in older adults.

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Health Diary Week 63: Food, Exercise and a Positive Mind

A Brief Update…

Me Outside CommuniKate, Wales Trip (2005)

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Hi, welcome to another weekly instalment of what’s on my plate. Unlike my usual posts, this will be a briefer one, as I’m taking a bit of a break, which means I’m not keeping a diary for a few weeks. I still want to continue communicating with you all though, so I’ll report my weekly results and share some positivity.

What’s New

All-in-all it’s been a very quiet week.

Hello 2021:

Happy New Year everyone! Wishing you all much happiness and success in 2021. Unsurprisingly, given the circumstances, I had an incredibly tame New Year’s Eve – just my parents and I at home watching TV. Very different to last year’s rowdy night at the pub. It was pleasant enough though. I opted for one cheeky alcoholic beverage – Polish potato-based vodka with cranberry juice:

My vodka and cranberry juice indulgence

UK Covid-19 Cases Rising:

As expected, Covid-19 cases (especially the new variant) are rapidly increasing. So, there’s been more movement into the top Tier 4 restrictions (I was already in this), which is very close to a localised lockdown. Thankfully, the Oxford-AstraZeneca vaccine was approved for use in the UK, which is great as it is more easily distributed than the current Pfizer one. Frustratingly, it sounds like it may take quite some time to trickle down to me, but I’ll be happier when my parents have been vaccinated.

Food and Nutrition

So, I didn’t keep a food diary this week – it was nice to have a break from tracking everything so closely. I was a bit lax on managing my histamine levels – although I mostly opted for low histamine foods, I did indulge in chocolate, ‘cheese’ and bread. So, I kept dosed up on medication to control most symptoms (I experienced some fatigue and nausea) – not the best method, but it’s only temporary.

Weight, BMI and Fat Results

I was completely surprised that I didn’t gain weight and body fat this week! Instead, I lost 1.8 lb (0.8 kg) and 0.3% body fat – amazing! I didn’t feel like I ate less or more healthily, so was I more active? I checked my Active 10 results for the past couple of weeks – I walked 66 minutes more compared to Week 62 and an extra 52 minutes were brisk walking. Maybe that swung it?:

Week 63 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

Despite this being a shorter version of my usual post, I still wanted to share some of my week’s positive experiences with you all …

Storytime:

I absolutely love Pretty Pretty Good Short Fiction’s short stories, so I was really pleased to see a new release “Once upon a time… long, long ago…”. I look forward to the daily chapter publications, although sometimes I save them up for a good binge read. This tale was a little different to the previous love stories; instead, it was written from a child’s perspective, focused on homemade cookies made with mum. I could totally relate to this, as I fondly remember my sister and I baking cookies with our Mum and wanting to eat the lot immediately!:

My sister and I baking with Mum at Christmas time (actually, I just seem to be running around!), Tortola, BVI, late 1980’s (One of my favourite photos ever, because of the memories)

Delightful Nuts:

Macadamia nuts are one of the three types of nuts I know I can consume on a low histamine diet. Sadly, I wasn’t that keen on them despite their creaminess. As shared in Week 62, I was delighted to discover they work really well as a flavoured ‘cheese’, my favourite being onion, garlic and herb (ingredients here). I’d had some leftover in the freezer, so I decided to try it as a pasta sauce with added spring onion and sweet paprika (details here) – so delicious – I’m actually craving cheesy pasta now just thinking about it!:

Macadamia nut ‘cheese’. Clockwise: Cheesy pasta. Macadamia nuts. Crackers and bits with macadamia cheese. Macadamia ‘cheese’ spread

Snow – Well, a Little:

What a wonderful surprise to awake to snowfall on Tuesday morning, especially since we rarely get snow in these parts of the UK (video here). I threw on my dressing gown and hurried outside to enjoy the large clumps falling from the sky. I’m glad I went outside to appreciate it, as the snow didn’t settle and soon disappeared:

Snowy Morning. Left: Snowy sky. Right: Me in the snow soon after rolling out of bed

Princess Ariel:

I updated my Facebook profile picture and had a surprising load of likes and lovely comments. My favourite comment was my friend who said her young daughter was watching her scroll through the feed and asked if I was Princess Ariel from The Little Mermaid – how adorable and incredibly flattering. To be fair, this isn’t how I look day-to-day – I’m usually somewhere in between ‘just-rolled-out-of-bed’ (above) and ‘made a proper effort’ (below):

Princess Ariel? Left: My latest profile picture. Right: Princess Ariel from The Little Mermaid (Image: peridotmaize, Pixabay)

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 64
<<<Week 62
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Health Diary Week 61: Food, Exercise and a Positive Mind

Unexpected Delights

Rainbow Spotted during my Walk

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<<<Week 60

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!

>>>Week 62
<<<Week 60
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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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Health Diary Week 60: Food, Exercise and a Positive Mind

Mindfulness in the Woods

Woodland Trees

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<<<Week 59

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

What’s New

This week felt quite productive on the whole – I completed some job applications and arranged a new shower installation for my tenants. But Tuesday was the exception – I achieved very little, owing to a case of bad rhinitis, which continued into the following afternoon. My poor nose was ever so sore. I’m unsure what triggered my histamine reaction. I’m wondering whether it was something in my multivitamin and mineral supplement, which I’ve not taken as often as I’d intended over fear it could set me off – I’ll have to keep track of this.

And, I’ve been more social, albeit mostly online, despite being ‘allowed’ to socialise with up to six people outside (England Tier 2 ). On Wednesday I had a lovely mindfulness catch-up with Karen, Julie and Chrissy, although sadly not in person as previously planned, because it was very cold. Thursday was my most social day, starting with a visit from my uncle who we probably haven’t seen for over a year. He was working in the area, so joined us on the driveway for a cuppa. I then caught up with some friends online.

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 and health…

Breakfast:

No porridge oats for me this week – I just didn’t fancy it. But I know I should eat more oats, as they’re a good fibre source and I definitely need more fibre in my life now that legumes (beans, peas and pulses) are out on the low histamine diet – I really hope I can re-introduce them in the not so distant future. Instead, I ate nuts, apples and rice cakes with jam:

Week 60 Breakfasts: Left: Rice cake with black cherry jam and an aple. Right: Brazil and pistachio nuts

Lunch:

I ate salad for lunch five times this week, usually accompanied by either polenta or cornmeal frittata. I’m in a Facebook group, which includes people with histamine intolerance and was surprised to hear that corn is a trigger for some – fingers crossed this doesn’t present as an issue for me, as it’s become a staple on my low histamine diet. In fact, on Thursday, my lunch was just cornmeal mash with courgette (zucchini). And on Friday I made my best cornmeal frittata yet. We were lacking fresh salad on Wednesday, so I made a simple rice with turmeric and courgette – I should have used brown rice for added fibre, but I was hungry and craving white rice, which is quicker to cook:

Week 60 Lunches: Left to right: Salad with polenta balls. Turmeric rice. Salad with my best cornmeal frittata yet

Dinner:

I had a couple of meals from the freezer during the week: frittata with roastie potatoes and butternut squash risotto. Unfortunately, the risotto is less risotto-like texturally after it’s been frozen, but it still tasted good. On Monday I had a very satisfying plate of veg: roasted potato, sweet potato and carrot with pan-fried cabbage and courgette. As I was feeling rough on Tuesday, I opted for my simple pasta of sweetcorn, spring onion and turmeric. Thursday was my favourite baked potato combo of courgette and sweetcorn (I know – lots of courgettes this week). I made a tasty vegetable spaghetti on Friday with… courgettes (of course), baby sweet peppers and sweetcorn (my other easy go-to veg). My highlight was the cauliflower ‘cheese’ Mum made at my request with sweet potato instead of cheese – more on that in What Made Watson Smile:

Week 60 Dinners Log Table
Week 60 Dinners: Clockwise: Cauliflower ‘cheese’. Vegetable spaghetti. Plate of vegetables. Courgette and sweetcorn jacket potato

Snacks:

I didn’t snack much this week, but when I did it was usually sweet and salty popcorn. I ate chia and flax crackers a couple of times and once I chose rice cakes with jam. I should try to include some fruit into my snacking to mix it up a bit and reduce my free sugars and salt content:

Week 60 Snacks Log Table

Drinks

I’m consuming a lot of Chicory Cup (alternative coffee), which is completely okay (especially as it’s a source of fibre), except that I add a little sugar (1/4 teaspoon) to each drink, so I need to be mindful about this. Other hot drinks were rooibos and peppermint teas. I also drank some juices – I don’t want to be having too many of these due to the high sugar content:

Week 60 Drinks Log Table

Exercise

It’s been another gentle week exercise-wise, focusing solely on walking (when the weather was decent). I only went out three times and I can’t always blame the weather for the days I didn’t walk. But it was an improvement on last week (that wasn’t hard), totalling just over two hours strolling. My motivation for walking was renewed at the end of the week after watching a video shared by fellow blogger, Effective Diet Plan, reviewing the scientific evidence on how 30 minute daily walks can aid weight loss – so now I’m going to have to prove that in next week’s blog:

Week 60 Exercise – Walks: Left and right: Interesting tree trunks. Middle: My week’s Active 10 walks

Weight, BMI and Fat Results

Oh no, my weight is gradually increasing again – I gained 1 lb (0.5 kg) and 0.2% body fat. I will get this under control again, although I’m not exactly eating loads. I guess I need to get out on those walks I just talked about. But also, I might have gotten a bit overly generous with the rapeseed oil in cooking and as dressings – I’ll still use the oil, but be more conscious about how much I’m using each time:

Week 60 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

Okay, let’s get some smiles on our faces…

Saucy Goodness:

I love cauliflower cheese – so much! But most cheeses, including hard dairy varieties, soya and some nut-based ones are an issue on a low histamine diet. So, this presented the perfect opportunity to try making a sweet potato cheese sauce alternative. Well Mum actually made it, because I was engrossed in completing a job application. The great thing about this was that it reduced total and saturated fat content, as cheeses tend to contain a lot. The ingredients are here if you’d like to give it a try. I reckon it would also be great in a mac and cheese:   

Cauliflower ‘cheese’ – Just look at all that non-cheesy (sweet potato) saucy goodness – yum!

Woodland Secrets:

Mum and I wandered through a little woodland area, looking for interesting trees and bark to photograph for Mum’s latest weekly art project. We stumbled upon a pathway we hadn’t noticed before and spotted this rather beautiful scene. The path ended in a clearing within the woods:

Woodland Walk

Mum’s Mindfulness-Provoking Art Projects:

There’s been a beneficial knock-on effect of Mum’s weekly art projects. Mum tells me the theme and if relevant, I’ll spend time more mindfully, looking carefully at what’s around me during my walks in case there’s photo opportunities for Mum. Last week’s mission was garden gates, which I tried to take photos of discretely. This week, as mentioned above, was trees and their bark, so I took photos of the ones below to provide Mum more options to choose from:

Interesting Trees and their bark. The one on the left looks like it has a face, don’t you think?

Hello Heron:

I was delighted to watch this heron gracefully alight on my neighbour’s rooftop while I was diligently working away at my computer. I wish I could have got a closer shot. In my excitement, I fumbled with my phone trying to take photos of the heron mid-flight as it flew away – as you can see by my unsuccessful efforts below:

Heron Visitor

Land Rover Parking Zone:

So, I was sat at the dinner table with my parents when I glanced towards the Christmas tree and noticed a little, rather battered, Land Rover parked underneath it. I asked what this was about (it’s not like we have any kids in the house) and Dad’s response was “Oh, so that’s where it went” – no further explanation – has Dad started playing with toy cars during lockdown boredom? Upon more questioning, he explained that he’d found it lurking under some furniture. I wonder if it’s still parked under the tree – I’ll have to check:

Parked Land Rover under the Christmas tree

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 61
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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

Health Diary Week 57: Food, Exercise and a Positive Mind

I Totally Caved!

Me on Messenger – this isn’t how I usually look – honest! I hope this pic made you smile

Home
<<<Week 56

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

What’s New

Here in England, we’re still in lockdown – I know, it’s not actually new, but worth mentioning – the only time I left my home was to go for a walk.

Histamine Error:

At the end of Week 56, I took a risk and ate some bread containing sunflower seeds – this turned out to be a very, very bad idea! And I enjoyed the bread so much, that I ate another two slices for breakfast on Monday. The result – severe rhinitis on Tuesday and Wednesday rendering me incapable of functioning – so, I caved and took antihistamine and steroid nasal spray – I was a bit gutted, as I’d achieved 24 days without them. In hindsight, I should have checked the histamine food list[1], as it showed significant symptoms at usual quantity – whoops! Thankfully, I felt okay the remainder of the week. As of last Sunday, I’m back up to four days without use. Also, I’ve changed my environment slightly, by moving into the guest room and swapping my duvet for a different one – I’ve also got a hypoallergenic bamboo duvet and pillow coming my way for Christmas – so excited about this!

The Potential Culprit: Seedful gluten, dairy and yeast free (tasty) bread

Hypermobility Incident:

The other unfortunate occurrence was a repeat hypermobility[2] incident on my right shoulder – it part popped out of joint (subluxation) when I stretched my arms while still half asleep. Thankfully, it quickly realigned itself, but now it’s incredibly sore and achy again, disrupting my sleep.

Food Experiments:

It’s not all doom and gloom – on a happier note, I’ve enjoyed experimenting with food preparation for my low histamine diet – I enjoy challenging myself. And of course, you’ll see more examples of what made me smile later in this post.

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:

Monday started with that fateful seeded bread, so I won’t be doing that again. I only had porridge oats once, with apple and my other usual toppings. On Thursday I felt brave enough to try another food challenge – this time was a safer choice of mango, as occasional small quantities were found to be usually well tolerated[1] – and indeed it seemed to be. I had a honeydew melon over two days for a change – it tasted delightful. I skipped breakfast on Sunday, just because I didn’t fancy any:

Week 57 Breakfasts. Left-to-right: Mango Challenge. Porridge Oats with Apple. Honeydew Melon

Lunch:

I had my new typical salad over five days, with beetroot when available and either steamed potatoes, or my new love, polenta bites. When I felt rough on Tuesday I opted for some Mexican chia and flax crackers and salted popcorn. Likewise, on Wednesday I chose a simple pasta flavoured with turmeric and sweet paprika, accompanied by crackers:

Week 57 Lunches: My New Typical Salad with Steamed Potatoes or Polenta Bites

Dinner:

On Monday I ate half a sweet potato from the freezer with fresh asparagus and broccoli and my first trial of making polenta. Tuesday was a simple dish of rice with turmeric and sweet paprika, as I didn’t have the energy to do much. I was feeling a lot better by Wednesday evening, so I made a butternut squash risotto. I cooked a batch of brown rice with cabbage and purple carrot the following day. At the weekend I decided to experiment and finally prepare a ‘not tomato sauce’[3] and some cauliflower bites – both were soooo good. My Mum kindly made me a baked potato with courgette, turmeric and sweet paprika – love this! On Sunday I decided to attempt a red pepper frittata with cornmeal instead of chickpea flour (it worked well) and accompanied this with potato roasties and ‘not tomato sauce’:

Week 57 Dinners Log Table
Week 57 Dinners: Clockwise: Sweet Potato with Broccoli, Asparagus and Polenta. Butternut Squash Risotto. Cornmeal Pepper Frittata with Potato Roasties. Rice with Cabbage and Purple Carrot

Snacks:

Snacks were my usual popcorn and nuts (macadamia and Brazil, sadly I’d run out of pistachios). Also, I had a few butternut squash seeds from my risotto and I wanted to see how they tasted roasted – they were good.

Week 57 Snacks Log Table

Drinks:

My teas included rooibos, apple and cinnamon and chamomile. Juices were cranberry and apple and cranberry concentrate. My most exciting drink has to be the chicory coffee replacement – game changer! – I don’t feel quite so deprived. I’ve decided I’m probably okay with small amounts of  gluten free oat milk in my rooibos and chicory drinks:

Week 57 Drinks Log Table

Exercise

My exercise was solely walking – that will do me for now. I completed four walks, totalling 218 minutes (over three and a half hours), a little less than last week, but that’s okay:

Week 57 Exercise: Left-to-right: Blossom in November? My Active 10 walks. Tree tops

Weight, BMI and Fat Results

Excitingly, I lost 1.8 lb (0.8 kg), finally taking me under the 160 lb mark (yippee!), weighing in at 159.6 lb (72.4 kg). A lovely surprise – although it shouldn’t be, because I’m preparing meals from scratch, much like I did when I first went completely plant-based (now vegan) and lost loads of weight. The only difference here is my higher fat intake, albeit mostly unsaturated fats. Admittedly my body fat went up slightly, but my three measurements (to obtain mean average) ranged between 37.8% and 39.4% fat, so I’m not confident about the reading:

Week 57 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

Okay, this week may be a bit top-heavy on food making me smile, but hey, that’s not so bad given my current diet restrictions…

Zoom Time:

I’ll start with something not food based – my lovely Zoom meet up on Tuesday with Magda and Emelie, friends from university. I felt bad that I was sniffling and sneezing throughout the meet – not nice for them, but it was so good to catch up and hear some exciting news that brightened my day:

Images: Alexandra_Koch and Annalise Batista, Pixabay

Corny Love:

I can’t believe I haven’t cooked with cornmeal before – I’m loving it! I started with pre-prepared polenta grains – too grainy, but I could see the potential. I’d recommend making polenta from the finer cornmeal and adding flavours. My go-to is spring onion, chia and flax seeds, rapeseed oil, turmeric, sweet paprika and salt. I bet it would taste great with garlic and chilli too. Also I successfully made a frittata with a cornmeal base. And my tasty cauliflower bites were coated in a cornmeal and spice mix – I’m totally having that again too:

Cornmeal: Clockwise: Polenta block. Polenta bites with salad. Cauliflower bites. Frittata

Not Tomato Sauce:

It took me a while to find the motivation to try the British Dietetics Association alternative tomato sauce[3], but it was so worth it. I now have a decent batch of sauce in the freezer. Admittedly it has quite an earthy taste with carrots and beetroot being the main ingredients, but I quite like that. I’ve used it as a hot stir-in or cold ketchup-like sauce:

Not tomato sauce: Clockwise: My beetroot hand. The sauce batch ready for the freezer. Cauliflower bites topped with sauce. Pasta topped generously with sauce

Pretend Coffee:

Wow, I’m so incredibly happy that I found this Chicory Cup replacement coffee, so I had to give it a spot here. It says to add two teaspoons, but I found that one was enough for me. As soon as I tried it, I ordered more. This has made me feel less jealous of Mum and Dad’s cafetiere when we have our late morning coffee break:

My Coffee Replacement: Chicory Cup

Nutrition e-Symposium:

On Wednesday I attended an afternoon e-Symposium presented by Alpro Foundation via MyNutriWeb discussing the benefits of a plant-based diet for cardiometabolic health (e.g. heart disease and type 2 diabetes). A healthy vegan (wholly plant-based) diet came out top for weight loss, health gains and lowest environmental impact, although just increasing plant foods had a beneficial effect:

Alpro Foundation e-Symposium (Images: MyNutriWeb)

Messenger Video Silliness:

Tina arranged for us to have a Messenger video chat – it was great to have a catch up. I’d never used the Messenger chat room before, so I was keen to give it a try. Little did I know about the hilarious features – after Tina’s demonstration I had to try them all out. As it was, we settled for chatting to each other wearing glasses (top row of the pictures):

Messenger Video Silliness

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 58
<<<Week 56
Home

References

1. Swiss Interest Group Histamine Intolerance (SIGHI), 2016. Food Compatibility List.
2. Hypermobility Syndromes Association, 2017. What are hypermobility syndromes?
3. British Dietetic Association Food Allergy Specialist Group, 2018. Sensitivity to Histamine and other Vasoactive Amines.

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