Health Diary Week 78: Food, Exercise and a Positive Mind

Just a Quickie

Speedy snail. Image: Clker-Free-Vector-Images, Pixabay

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

It’s been a fairly quiet week overall and I’ve been struggling with histamine issues (more on that in next week’s post), so this will be a bit of a quickie.

Antihistamine progress: Loratadine

I’ve started on 10 mg per day of Loratadine antihistamine solution[1]. I was previously taking 10 mg twice per day of Cetirizine solution[2] to keep my symptoms relatively under control (this was double the advised dose – not recommend without your Doctor’s approval). The new medication hasn’t been an easy adjustment, if you can even call it that. I’ve felt fatigued, itchy, snotty and sneezy all week – incredibly uncomfortable. I’m going to give it another week before I report back to my Doctor and explore other options. I’m starting to suspect my issue might be that my histamine-releasing cells (mast cells) are over-active, rather than my previous assumption that it’s my body having an issue breaking down histamine (an enzyme dysfunction). It would be great if I could be referred to an immunological clinic, so that they can figure it out for me.

Food Re-purpose: Pasta bakeCauliflower and broccoli ‘cheese’

Last week Mum made a delicious cauliflower and broccoli ‘cheese’, which she served up with roast potato and sweet potato. I froze the leftovers for another day – I love it when there’s leftovers! I decided to re-purpose the cauliflower and broccoli ‘cheese’ into a pasta bake for a simple, low effort, tasty meal:

Cauliflower and broccoli ‘cheese’. Top: My re-purposed cauliflower and broccoli ‘cheese’ pasta bake. Bottom: Mum’s cauliflower and broccoli ‘cheese’ with roast potato and sweet potato

Food: New buy – Quinoa flakes

Someone on Instagram recommended quinoa flakes as a “game changer” ingredient if you’re not keen on quinoa, so of course I had to get me some to try. Apparently, they can be used as a breakfast cereal, porridge oats replacement or in baking. I haven’t tried them yet, but I’ll let you know how it goes when I do:

BioFair quinoa flakes

Positive Thinking: What Made Watson Smile

Here’s a few positives from my week:

Every step counts no matter how small:

I hadn’t felt like I achieved much health-wise recently due to my histamine issues holding me back. But I’m happy to have made a little step forward: I realised that I don’t need to add sugar to my chicory (coffee replacement) drink – I can’t believe it’s taken me so long to realise this! Any improvement, as small as it may be, is better than giving up, or falling back into unhealthy habits. So, I’m giving myself a little pat on the back for reducing my ‘free sugar’ intake a little:

The ‘pat on the back’ image Pixabay offered me (Graphics@ HandiHow)

Friends in real life:

I was excited to meet up with Bevy in person, especially as we missed last week, for a good ole catch up on the driveway:

Dad’s pretty flowers along the driveway

Choir practice:

I joined a choir! For those of you who know me, this is a big deal. I don’t sing in front of people – it’s one of my fears. This started at Junior school (I must have been around 10 years old) after the music teacher stopped the whole class saying that someone was singing out of tune and everyone pointed at me. After that I just mimed. I used to love singing before this incident. Anyway, my friend, Dawn, encouraged me to attend the online long covid choir (and explained you can mute yourself). So, I thought why not give it a try? I’m so glad I did. Zoe (the teacher) had such a friendly smiley face and was really encouraging. I liked the breathing exercises and explanations of how to sing particular notes. It was fun, so I’ll be returning next week for more:

Heartfelt Choir. I joined a choir!

Happy Birthday to me, again:

My Mum found a Birthday present she’d put away ‘safely’ for me. My Birthday was back in February. I was given a bamboo comb, which I was on the verge of buying myself, so I’m glad I hadn’t got around to purchasing one yet. It was a lovely surprise receiving an unexpected late Birthday present:

Happy Birthday to me. My belated bamboo comb Birthday present from my Mum

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.

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References

1. National Health Service, 2018. Loratadine (including Clarityn).

2. National Health Service, 2018. Cetirizine.

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Health Diary Week 77: Food, Exercise and a Positive Mind

Katey in the Kitchen

My What’s on Watson’s Plate Avatar

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<<<Week 76

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

Antihistamines: Acrivastine versus Loratadine

In Week 75, I updated that my Doctor had said I could choose between the antihistamines Acrivastine (brand name Benadryl)[1] and Loratadine (brand name Clarityn)[2]. So, naturally I undertook a bit of research to decide between the two options. The main findings of interest to me were:

My Acrivastine versus Loratadine research summary table

I decided Loratadine was my best option. Acrivastine is another of those antihistamines containing a high histamine food colouring (I really don’t get the deal with this!) –  Quinoline yellow (E104): “Very poorly tolerated, severe symptoms” and a “histamine liberator”[5]. The pharmacist confirmed that tablets for both Loratadine and Acrivastine contain lactose (which I have issue with), but you can get Loratadine solution (doesn’t contain lactose) on prescription. I just hope the other ingredients are okay, as I couldn’t find details for this. I was concerned that a common side effect of Acrivastine was sleep difficulties[1] – when I caught Covid (March 2020, read my Covid story here) I had 180 days of insomnia (which also messed with my mental health), so the possibility of going through anything like that again was hugely off-putting. I’ll let you know how I get on with Loratadine.

Side note: I should also mention that I asked the pharmacist whether all Fexofenadine (a stronger antihistamine) contained Allura Red/E129 (a high histamine food colouring) – apparently it does, so that’s definitely off the cards.

Exercise

I’ve been feeling too fatigued these past few weeks to exercise much. So, I was pleased with myself for completing three short walks this week, totalling 98 minutes, of which 54 minutes were brisk. Here’s hoping I can be more active soon. If I can, it will help towards losing the extra weight I’ve gained this week – I’ll tell you how much another time:

Exercise: Walking. Right: Pretty scene spotted on one of my walks. Left: My Active10 record

Food creation: Baked oats

Instagram has been trending with baked oats recipes these past couple of weeks, so of course I thought I should try them (details here). What I loved about this meal is that you just throw it all in an oven proof dish and pop it in the oven, leaving you to get on and do other things while its baking. It was tasty, so I’ll be having it again for sure, maybe with blueberries next time instead of apple and I’ll add in some macadamia butter – yum!:

Baked oats: Apple, black cherry jam, chia seeds, flax seeds, maple syrup and sweet cinnamon

Food creation: Vegetable and seed noodles

I rediscovered my love of King Soba noodles. I made a delicious meal of pumpkin and ginger noodles, notomato sauce, vegetable and seed mix and vegan feta – my mouth is watering just thinking about it! – details here. Vegan feta is a histamine risk, but one I’m willing to take occasionally:

Vegetable noodles: King Soba pumpkin and ginger noodles topped with notomato sauce, vegetable and seed mix and Violife feta ‘cheese’

Food creation: Risotto burgers

I had another attempt at my butternut squash risotto burgers. This time I added more binder (chia seed ‘egg’) and made up the burgers pre-freezing the risotto. The risotto itself was great and getting eight burgers from the leftovers was brilliant (details here) – lots to freeze for a low energy day:

From this tasty butternut squash risotto:

Butternut squash risotto

To these butternut squash risotto burgers:

Butternut squash risotto burgers. Clockwise: Risotto burger in a pitta with salad. Cooked risotto burger. Chia seed ‘egg’ ready to be stirred into risotto. Pre-cooked risotto burger

Positive Thinking: What Made Watson Smile

I had a pretty good week. Here’s some of my smile-provoking experiences:

Messy cooking:

I’m a messy cook – I claim its due to the dyspraxia. I got into such a mess making my risotto burgers, including my hands becoming well coated in burger mix. And when I was tidying up, I misjudged returning the flaxseeds to their shelf and they fell off, spilling over the floor. My parents are so used to these occurrences; Dad didn’t take any notice and Mum walked in calmly to see what had happened this time. I love that we just accept these little incidents as part of everyday life. And the seeds didn’t go to waste – I deposited them on the bird feeder for our little friends:

Messy cook. Clockwise: My hands during burger making. Flaxseed spillage (I think the birds were happy with the edition to the bird table). Burgers batch cooked and packed for freezing. Burgers pre-cooked, ready for freezing

Popping corn:

Talking of mishaps. I was staying at the rental property which is lacking cooking facilities and was feeling a little peckish. So, I decided to try out my new popcorn maker for the first time. The instruction manual said I needed a big bowl, but I didn’t have one, so I thought two small bowls would suffice. How wrong I was! Firstly, I wasn’t prepared for the amount of popcorn such a small number of kernels produce. Secondly, they came flying out of the popcorn maker at speed, bouncing off me while I was trying to catch them in my too small bowl. I wish I’d filmed it. I was yelling “No, no no!” at the machine while trying to contain the situation. Hilarious!:

Popcorn making: My first attempt with my popcorn maker and subsequent mess (this was after I’d cleared up a bit)

Long Covid research:

I attended the Royal Society’sLong Covid: an unfolding story” Q&A session, which was both informative and supportive. It was encouraging that two of the speakers had the lived experience of Long Covid: Dr Nisreen Alwan (Associate Professor in Public Health, University of Southampton), and Dr Adam Rutherford (geneticist, author, and presenter of BBC’s Radio 4’s Inside Science). I was most pleased to hear that there’s loads of research being undertaken, so hopefully it won’t be too long before we get more answers. I particularly want to hear more about the link with histamine issues:  

The Royal Society – Long Covid: an unfolding story. Left: My Q&A session questions that never got past review stage (I really wanted to hear about their hypotheses around histamine issues and mitochondria dysfunction – maybe another time)

Cherish each moment:

Do you remember that beautiful white blossom tree I shared with you in Week 75? Well, we had a couple of nights frost and all that beautiful blossom was destroyed. You might ask why this might make me smile? Of course I was disappointed about the blossom disappearance, but I was pleased that I had taken the time previously to enjoy the beauty when I first saw it. It reminded me that we need to cherish each moment, as we don’t know how long they will last or what’s around the corner:

Cherish each moment. Left: Beautiful white blossom tree, Week 75. Right: The same tree after a frost, Week 77

“Look at everything always as though you were seeing it either for the first or last time: Thus is your time on earth filled with glory.”

Betty Smith, American novelist and playwright

“Yesterday is history. Tomorrow is a mystery. Today is a gift. That is why it is called the present.”

Alice Morse Earle, American writer and antiquarian

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 78
<<<Week 76
Home

References

1. National Health Service, 2018. Acrivastine.
2. National Health Service, 2018. Loratadine (including Clarityn).
3. Drugs.com, 2021. Acrivastine and Pseudoephedrine.
4. Drugs.com, 2021. Loratadine.
5. Swiss Interest Group Histamine Intolerance, 2016. Food Compatibility List.

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