Health Diary Week 17: Food, Exercise and a Positive Mind

‘Gluten-ed’!

Image: Prawny, Pixabay

<<<Week 16
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Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates and some positive smile-provoking experiences…

What’s New

…I had an unfortunate accidental gluten-eating incident on the last day of Week 16 causing my intolerance to manifest with gut bloating and discomfort for a few days[1]. However, the associated fatigue seems to have lasted longer, potentially attributing to this week’s major lack of energy and motivation:

Gluten belly (9 Feb) versus usual belly (16 Feb)!

Exercise

My physical activity levels were the lowest since starting this journey, with 1 hour at circuits, 1 hr 45 minutes on the exercise bike and only 4 minutes brisk walking (28 minutes total walking). I don’t feel guilty though – I really felt like I needed to rest, so I listened to my body:

Image: Wokandapix, Pixabay

Weight, BMI and Fat Results

Unsurprisingly, I experienced a weight gain; thankfully just 0.6 lb. Interestingly, my current daily weighing experiment revealed that my weight had stayed the same most of the week – it increased on Sunday ready for Monday’s weigh in – nice!:

Week 17 results (pleasantly surprised that I lost some fat)

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…

Let’s start with what happened on Saturday/Sunday that caused this weight gain. Here’s an extract from my diary record…

Week 17 Saturday & Sunday behaviour: Red text: potential pitfalls of excess calories, saturated fat &/or sugars attributing to the weight gain.

Alcohol:

… Well, Saturday evening I drank alcohol for the first time in 45 days. I had four doubles of Hotel Chocolat salted caramel vodka liqueur (it tasted so good!), which added at least 400 calories intake[2]. This was followed by hunger and lack of willpower, so that late at night I ate flavoured popcorn, a hotdog and the leftover pasta. Here the problem wasn’t so much what I ate, but how much I ate – effectively two dinners and then some!

Left: 45 days straight with no alcohol! (I’m quite impressed with myself). Right: The one day this month so far where I’ve consumed alcohol.

Snacks:

Other than Saturday night, my eating was relatively okay. Admittedly, the snacks were potential pitfalls of high sugar and fat. Although, sticking to my chocolate-coated goji berries and my hot cacao drink meant smaller chocolate quantities were consumed, because the cravings were satisfied quickly. The Proper Corn flavoured popcorn was high in total fat (increasing calories), but low in harmful saturated fat[3] and high in health-promoting fibre[4, 5]:

Proper Corn popcorn snack. This flavour was high fat (red line), but low saturated fat (green line) & high fibre (purple line).

Breakfast:

The remainder of my week? There were four unintentional missed breakfasts due to sleeping in later than usual.

Lunch:

Lunches were either pittas filled with Quorn slices and salad, or My Typical Salad, with the exception of the amazing vegan brunch at Offbeet Wickham that was similar to my favourite meal pre-vegan! It consisted of ‘egg’, ‘smoked salmon’ and ‘ricotta cheese’ on seeded gluten-free toast with ‘hollandaise sauce’ – it was magical!:

My delicious vegan brunch at Offbeet! My non-vegan (though mainly plant-based) Mum said it tasted just like egg & smoked salmon.

Dinner:

My favourite dinner was the batch-cooked Veg-Loaded Risotto that I happily ate for dinner three days in a row:

Veg-loaded risotto – yum! No extra fat added – it was great as it was.

Plan: Be Prepared

So, it seems that my downfall this week was in part the lack of physical activity, but more importantly, excess calories consumed through alcohol and late-night snacking. Therefore, I need to be prepared if I know I’m going to drink by:

1. Being mindful of how many calories I’m consuming during the day prior to drinking; and

2. Plan easy and healthy snacks to reach for when I get alcohol-munchies.

So, with that in mind, let’s see what the next week brings. In the meantime, wishing you all a successful week 😊

Image: My friend Marjory’s daughter embroidered this for her – the quote was from a gift I gave Marjory when I left my job as a University Disability Adviser to re-train in nutrition

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 18>>>
<<<Week 16
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References

1. National Health Service (NHS), 2019. Food intolerance [online]. Available from: www.nhs.uk/conditions/food-intolerance/.
2. Alcohol Change UK, Ca. 2019. Alcohol and calories [online]. Available from: https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-calories.
3. British Nutrition Foundation, 2018. Helping you eat well: Looking at labels. Available from: www.nutrition.org.uk/healthyliving/helpingyoueatwell/324-labels.html?start=3.
4. European Commission, Ca. 2019. Nutrition claims [online]. Available from: https://ec.europa.eu/food/safety/labelling_nutrition/claims/nutrition_claims_en.
5. National Health Service (NHS) Eatwell, 2018. How to get more fibre into your diet [online]. Available from: www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/.

More from What’s on Watson’s Plate:

Health Diary Week 16: Food, Exercise and a Positive Mind

Reliable Pasta

Incredibly lazy red lentil pasta dinner

<<<Week 15
Home

Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates…

What’s New

… I should start by explaining I think for the past week I’ve been fighting a cold virus – thankfully it didn’t fully emerge, but I’ve not felt on form. Okay, so bearing that in mind, let’s explore what happened…

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…

Week 16 behaviour: what I consumed & physical activity. Pink highlights: potential pitfalls of excess saturated fat &/or sugars.

Snacks:

…Looking at the above table, there weren’t many pitfalls really. I was pleased with myself for declining both a cheese and pickle platter and cake slice at the Kettle and Cake cafe, despite a friend having cake. I consumed chocolate every day (no surprise there!), but in appropriate portions. I ate crisps a couple of times – they were in a large pack, so I apportioned them into a small bowl:

Examples over the weeks of my snack portioning using ramekins or small bowls. Clockwise: Raw chocolate goji berries, mixed unsalted nuts, crisps & ¼ tub hummus & wholegrain pitta.

Breakfast:

Unusually, I didn’t fancy fruit, so intake was minimal. Also, I skipped breakfast 3 times, because I slept-in – I had some disrupted nights of 5(ish) hours sleep – well below the recommended 7-9 hours for my age[1].

Lunch:

I mainly opted for cooked lunches. Probably the highest fat and saturated fat meal was the jackfruit ‘fish’ and chips lunch special at Cafe Thrive. I felt a bit naughty choosing this when my friends opted for salad, but I knew I’d regret not trying it – I wasn’t disappointed!

Delicious jackfruit ‘fish’ & chips with tartar sauce & salad garnish from Cafe Thrive. I excitedly tucked in before realising I hadn’t taken a photo!

Other lunches included Mexican rice, curry and soup. I was particularly impressed with Amy’s Kitchen Spanish rice and red bean soup, because it tasted good, was filling (despite only 277 calories), contained zero saturated fat and was low in fat and sugars. What’s more, it provided a third of the daily fibre requirement[2] – brilliant!:

Left: Amy’s Kitchen Spanish rice and red bean soup. Right: Nutritional info – green lines show low fat, zero saturated fat, low sugar & good fibre source.

Dinner:

I ate various versions of my ‘lazy pasta’ three times for dinner (and once for lunch), because little effort was required. I stuck to my favourite: Castagno Bio red lentil fusilli pasta – its low in fat, saturated fat and sugars, has zero salt and is a decent source of fibre and iron – result!:

Castagno Bio red lentil fusilli pasta (sorry – I couldn’t find a decent weblink).

Exercise

I greatly reduced my physical activity levels to support my immune system to ‘do its stuff’ – I totalled about 4 hours and 20 minutes (260 minutes). I’m happy with this, because it’s still above the weekly recommendation for 150 minutes moderate activity[3].  

Weight, BMI and Fat Results

So, what were my results? I was dreading standing on those scales but, I was pleasantly surprised to discover I’d lost 1.2 lb, a total loss of 8.4 lb. This equates to 4.8% of my total body weight – encouraging, as 5% loss (nearly there) is linked to improved health outcomes[4]:

My weight progression so far – I’m happy with this overall downward trend

It was a body measurements week. My biggest reductions are in my thigh (8 cm) and bust (6 cm). Disappointingly, my waist circumference (WC) has only reduced by 3 cm, meaning I’m currently still at ‘substantially increased’ risk for heart disease and type 2 diabetes. Thankfully, my waist:hip (W:H) ratio reduced slightly to 0.87 cm, not too far off the 0.85 risk threshold[5].

My body measurements comparison

Okay, I promised a comparison photo since I’ve been on this journey for 16 weeks – it’s gone quickly! I was a little disheartened there wasn’t a more obvious difference between the two photos, so I’m hoping my next comparison in Week 32 will be more impressive:

Week 0 versus Week 16 comparison photo – I can’t see much of a difference, other than a more prominent ‘muffin top’ and my dress needs ironing!

Positive Week

I’ve had a surprisingly successful week considering the circumstances. I’m hoping I’ll continue to move forward with more positive results and continue to gain inspiration from others’ stories. So, if you’re also on a health, weight-loss or wellness journey, please feel free to leave a link to your blog or Instagram in the comments.

A selfie I took at the beginning of the week that I quite liked – included to counterbalance the above photos I don’t like!

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 17>>>
<<<Week 15
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References

1. National Sleep Foundation, 2015. National Sleep Foundation recommends new sleep times [online]. Available from: www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need.
2. NHS Eatwell, 2018. How to get more fibre into your diet [online]. Available from: www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/.
3. NHS Live Well, 2019. Exercise – Physical activity guidelines for adults aged 19 to 64 [online]. Available from: www.nhs.uk/live-well/exercise/.
4. National Health Service (NHS), 2018. What are the health benefits of losing weight? [online]. Available from: www.nhs.uk/common-health-questions/lifestyle/what-are-the-health-benefits-of-losing-weight/.
5. World Health Organisation, 2011. Waist Circumference and Waist-Hip Ratio Report of a WHO Expert Consultation. Geneva, 8–11 December 2008 [online]. Available from: https://apps.who.int/iris/bitstream/handle/10665/44583/9789241501491_eng.pdf;sequence=1.

More from What’s on Watson’s Plate:

Health Diary Week 14: Food, Exercise and a Positive Mind

Honesty can be Hard!

Image: Terta Filius Saggio, Pixabay

<<<Week 13
Home

Hi and welcome to another weekly instalment of what’s on my plate, health and nutrition updates…

What’s New

…This is the first week where I’ve had to fight the urge to be misleading about my results – I hate admitting that, but I felt that I should own up. Just to clarify, I didn’t end up lying!

“The best measure of a person’s honesty isn’t their income tax return. It’s the zero adjust on their bathroom scale”. Arthur C. Clarke (adapted by me to be gender neutral).

Weight, BMI and Fat Results

My scales did that thing where they look like they’re going to settle on a lower number (169.8 lb – this was what I was tempted to report) and at the last second it switched to 170.2 lb – gutted, no change – my scales are such a tease! But, at least my fat % reduced slightly:

Week 14 results (not much change)

Alcohol

Now, the expectation was I’d lose weight and/or fat, because I’m doing ‘Dry January[1]: No alcohol = fewer calories = weight-loss. Right? – No! So, what’s going on? Detective time – to help my analysis, I tabulated my consumption and physical activity…

Image: Gerd Altmann, Pixabay

Food and Nutrition

So, what went wrong? 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…

Total and Saturated Fat:

…I’d suspected my issue was chocolate (again) – the stash really is nearly finished! But, my analysis also revealed how much coconut-based cheese I’d eaten. I’d found a chunk left over from Christmas and finished it off in a couple of lunchtime sandwiches. Plus, I had cauliflower and broccoli cheese twice and returned for seconds! Also, more saturated fat – Friday night involved a huge portion of chip shop chips. And, there was a bag of crisps open in the kitchen – I mindlessly grabbed a handful of them several times throughout the week:

Monday & Tuesday dinner: Cauliflower & broccoli cheese with Linda McCartney sausage, oven-cooked potatoes, stuffing, carrots & gravy – it was very tasty!

Unplanned Indulgency:

Tuesday there was unplanned indulgency. After circuits we decided to stop off at Offbeet for coffee – but we succumbed to its breakfast menu. Truth is my hunger would have been satisfied with one of the Shakshuka waffles, but there were two on my plate and they were delicious, so I happily ate them both:

Offbeet Shakshuka waffles – doesn’t that just look amazing?

Mindless Snacking:

Also, on Friday evening I was with friends at our ‘Girls’ night in’ watching 80’s movies – although we mostly picked healthier snacks, I mindlessly worked my way through them. I knew I was eating too much, but I’m embarrassed to admit, I didn’t care at the time:

‘Girls’ night in’ – 80’s movie night snacks: Popcorn, hummus, mixed melon, carrot, cucumber & red pepper sticks, Itsu crispy seaweed thins, vegetable crisps, olives, Leon pea-lentiful dip (yum!) & mango

Meals:

I made hotdogs twice – I hadn’t had a hotdog for about seven years! These hotdogs were high fibre[3], with almost half the recommendation for adults (30g/day[4]) – 6.3g per Heck vegfurter and 8.1g per BFree seeded baguette – definitely having that again! The only concern was the sausage’s high salt content (red traffic-lighted[2]). I enjoyed the Gro porcini ravioli – but ate the whole pack – it was supposed to serve two people – oops! Another tasty ‘go-to’ meal was Mexican rice topped with avocado, tomato and red onion. Both the ravioli and Mexican rice were green or amber traffic lighted:

My easy meals: Top: Hotdog. Bottom left & middle: Spicy Mexican rice with avocado, tomato & red onion. Bottom right: Porcini ravioli.

I had my My Typical Salad a couple of times for lunch – once with the tasty Strong Roots courgette and spinach hash browns. The best dinner (which I had twice) was my Mum’s curry (adapted from my Nana’s recipe): aubergine, pea and potato curry, lentil dhal, rice, poppadum and chutney/pickles – a comforting and nutritional meal, including quality plant-protein and fibre. I know I’m obsessed with fibre! – but it’s so important to our long-term health[4, 5]:

Left: Mum’s curry, rice & lentil dhal. Right: my typical salad with hash browns & sauerkraut

Exercise

I completed around 6½ hours physical activity, which probably helped prevent a weight gain. The breakdown: 2 hours circuit training, 2 hours 40 minutes exercise biking, nearly 2 hours brisk walking – I’d intended to do more walking, but the rain put me off:

Left: My fully co-ordinated circuits outfit (not happy about that belly though!). Right: My Active 10 walks

Advice to Self:

So, advice to ‘self’ for the week ahead:

More appropriate portion sizes – that includes not going back for seconds!

Reduce saturated fat – stay clear of coconut-based cheese this week.

Eat more mindfully – fully focus on what I’m eating – no researching whilst eating!

Less chocolate (eek!).

Tuesday’s morning frost – I thought it was kind of pretty & I’m trying to appreciate Winter beauty, despite it being my least liked season

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 15>>>
<<<Week 13
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References

1. Alcohol Change UK, Ca. 2019. Dry January [online]. Available from: https://alcoholchange.org.uk/get-involved/campaigns/dry-january.
2. British Nutrition Foundation, 2018. Helping you eat well: Looking at labels. Available from: www.nutrition.org.uk/healthyliving/helpingyoueatwell/324-labels.html?start=3.
3. European Commission, Ca. 2019. Nutrition claims [online]. Available from: https://ec.europa.eu/food/safety/labelling_nutrition/claims/nutrition_claims_en.
4. Scientific Advisory Committee on Nutrition, 2015. SACN Press release: Expert nutritionists recommend halving sugar in diet [online]. Available from: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/446188/SACN_Carbohydrates_Press_Release_July_2015.PDF.

More from What’s on Watson’s Plate:

Health Diary Week 10: Food, Exercise and a Positive Mind

Christmas Week Indulgences

Image: Mohamed Hassan from Pixabay

Home
<<<Week 9

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

What’s New

…It’s Christmas time – so I didn’t concern myself with how much and what I ate this week. Therefore, this post will be a little different – I guess you could call it my Christmas Edition:

Mum & I commence the Christmas food prep!

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…

Christmas Midnight Buffet Feast:

My Mum and I began food prepping for the ‘post-Christmas Eve pub night midnight buffet feast’ a couple of days before Christmas (in my tipsy state I forgot to take a photo of this, but it was impressive!).

For the buffet we made my Nana’s curry puffs (chickpeas, spinach, potato and tomatoes), sausage rolls (with ready-made pastry), cashew ‘cheeses’ (chilli and paprika, lemon and black pepper) and coleslaw – all high fat![1].

Being constantly curious, I decided to compare the nutritional information of the pastry I used (Jus-rol gluten free [and vegan]) and its all-butter version. The gluten free had 62 calories and 7.4 grams saturated fat less and 2.9 grams more fibre[2] than its butter counterpart per 100 grams. Also, my cashew soft cheese contained only trace trans-fat and no cholesterol compared to spreadable cheese’s 0.9 grams trans-fat and 72 mg cholesterol[3]. This made me feel a bit better about my ‘fat binge’:

Our buffet feast prep. Top left: Nana’s curry puff filling (chickpeas, potatoes, spinach & tomato). Right: finished curry puffs. Bottom left: sausage rolls using Linda McCartney sausages. Bottom middle: cashew cheeses: chilli & paprika, lemon & black pepper. Bottom right: coleslaw.

Breakfast:

Christmas morning, we started with fruit: papaya, mango, strawberries and lime – tasty and healthy. Boxing Day’s breakfast was smashed avocado with red onion, tomato and olives on seeded wholegrain toast. Most excitingly, I was treated again by @baldveganchef with a meal very much like smashed avocado, smoked salmon and runny egg on a bagel, but actually completely plant-based – genius and delicious!:

Breakfasts: Top: Christmas day fruit salad. Bottom left: Smashed avocado with tomato, red onion & olives. Bottom right: @baldveganchef’s vegan smashed avocado, ‘smoked salmon’ and ‘runny egg yolk’ on a bagel.

Christmas Dinner (Gluten-Free and Vegan):

Christmas dinner was awesome! We’d made Richard Church’s butternut squash wellington also containing spinach, walnuts, apricots & bechamel sauce. We used Waitrose vegan, gluten free cocktail sausages (seasonal edition) that we rolled in Quorn ‘ham’ slices. We made stuffing with a ready mix and added Linda McCartney sausages and various herbs. There were loads of different roasted veg (potatoes, carrots, parsnips, sweet potato and turnip), Winter mash (swede, carrot and turnip), spiced red cabbage and steamed Brussel sprouts with chestnuts. We easily hit our 5-a-day![4]. The rest of the week I ate various versions of Christmas dinner – I’ve had enough roasts now until next Winter!:

The Christmas dinner feast! Top left: Richard Church’s butternut squash wellington & ‘pigs-in-blankets’ (Waitrose cocktail sausages & Quorn ham slices). Right: Roasted veg – potatoes, carrots, parsnips, sweet potato & turnip. Bottom left: stuffing & Winter mash (swede, carrot & turnip). Bottom middle: steamed Brussel sprouts & chestnuts.  

Lunch, Pastry and Cheese:

Lunches were pretty much buffet-type foods, including variations of cheese and crackers, Applewood cheese & coleslaw sandwiches, curry puffs, sausage rolls, crisps, hummus, antipasti, tomatoes, pickled onions and chutneys. By the end of the week I felt like I had eaten my weight in pastry and cheese! I managed a mince pie early on Christmas day, but couldn’t face the Christmas pudding with Elmlea plant double cream until much later in the week. We still have a chocolate cheesecake in the freezer!:

Right: Buffet-type lunches (not enough salad!). Top right: Mince pie. Bottom right: Christmas pudding with Elmlea plant double cream.

Weight, BMI and Fat Results

So, I was pleasantly surprised by how little weight (only 0.8 lb) and fat (0.4%) I gained over the Christmas week. However, the challenge now is to avoid gaining anymore and start losing again. This could be difficult given the amount of self-control I’m going to need to resist eating too much of my Christmas chocolate haul!:

The Christmas chocolate & booze haul – uh oh!

Feeling Motivated:

But, I’m definitely feeling motivated to eat more healthily and exercise after this week’s indulgences – so bring on a healthy 2020!…

Image: 3D Animation Production Company, 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 11>>>
<<<Week 9
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References

1. British Heart Foundation, Ca. 2019. Fats explained [online]. Available from:  www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained.
2. Watson, K., 2019. Carbs: The good, the bad and the sometimes ‘farty’! [online]. Available from: https://whatsonwatsonsplate.wordpress.com/carbs-the-good-the-bad-and-the-sometimes-farty/.
3. Finglas, P. M., Roe, M. A., Pinchen, H. M., Berry, R., Church, S. M., Dodhia, S. K., Farron-Wilson, m. and Swan, G., 2015. McCance and Widowson’s the composition of foods, 7th summary edition. Cambridge: Royal Society of Chemistry.
4. National Health Service (NHS), 2018. Eat Well: Why 5 A Day? [online]. Available from: www.nhs.uk/live-well/eat-well/why-5-a-day/.

More from What’s on Watson’s Plate:

Health Diary Week 6: Food, Exercise and a Positive Mind

I Lost Control!


Image: Yvette W from Pixabay

Home
<<<Week 5

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

Weight, BMI and Fat Results

…I was so pleased with last week’s positive results that I got a bit lax. Consequently, I was dreading the weigh in, because I suspected it might not be good – I was right – everything increased! Thankfully, my fat percentage only rose 0.1%, despite my weight increasing 1.4 lbs. I’m annoyed with myself, as I kind of knew what I was doing wrong while I was doing it:

My week 6 results compared to the start & last week (oops!)

Food and Nutrition

So, what went wrong?… 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…

Portion Size:

Firstly, my roast dinner portions were too big! The thing is I love home-made roast dinners and we don’t have them often, usually just a few times a year. As we had guests, I managed to eat three roasts this week and I completely lost control of my portion sizes – I went back for seconds and then thirds even though I knew I was being greedy and felt uncomfortably full afterwards. Mindful eating went completely out of the window!:

My roast downfall! Top left: Wed roast (pre-gravy). Top right & bottom: Fri roast (we had the leftovers on Sat). The cheesy bake was cauliflower & broccoli with Wed’s leftover veg thrown in.

Saturated Fat Intake:

My other issue was saturated fat intake. I ate several foods containing coconut oil: Thai green curry, cheesy bake (twice), nachos with melted cheese and half a chocolate pudding pot… Now, just before I continue, I want to tell you I chose to leave half the pudding, because I decided I didn’t really fancy it – quite an achievement for this chocolate monster!… What’s the problem with coconut oil? – well, it 86.5% saturated fat[1, 2] – that’s loads! So, I ‘got my nerd on’ and compared this with other oils/fats and created a graph – you’ll see coconut oil had the most saturated fat by far – I wish it wasn’t so tasty!:

My graph of the unhealthy saturated fats (orange bar) compared to the healthier unsaturated fats (blue bar)[1].

Exercise

Thankfully, I maintained a good level of physical activity (eight hours), otherwise I think the results could have been far worse. My exercise classes included two hours circuit training (sadly still no boxing pad work due to an ongoing wrist injury) and one hour of Clubbercise silent disco (dancing with glow sticks – good fun). The rest of my physical activity was on my exercise bike and general walking around:

Tina & I after one hour’s silent disco Clubbercise charity event for local children in hardship

Positive Thinking: What Made Watson Smile

Shrinking Calves:
To finish on a high – there was a nice surprise this week… despite the lack of weight/fat loss, my calves have become smaller, as demonstrated by almost being able to zip-up my boots. So, there’s clearly been some progress despite what the scales are telling me. In Week 8 I’ll be updating if there’s any changes to my measurements, including waist and hips!:

My boot-calf-zip issue update (nearly there!)

Learning from Mistakes:
Although, the scales showed a backwards step, I can change the scenario to a positive one by learning from my mistakes and taking action to move forward again. So, please stick with me and let’s see what next week brings…

Image: Gerd Altmann from 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 7>>>
<<<Week 5
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References

1. Finglas, P. M., Roe, M. A., Pinchen, H. M., Berry, R., Church, S. M., Dodhia, S. K., Farron-Wilson, m. and Swan, G., 2015. McCance and Widowson’s the composition of foods, 7th summary edition. Cambridge: Royal Society of Chemistry.
2. Gov.UK, 2019. Guidance Composition of foods integrated dataset (CoFID): McCance and Widdowson’s ‘composition of foods integrated dataset’ on the nutrient content of the UK food supply. Available from: www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid.

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