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

Blossom

Tree blossom

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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.

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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 72: Food, Exercise and a Positive Mind

Ch-ch-changes

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<<<Week 71

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

What’s New

I just have a couple of updates this week:

I’m changing my blog:

Recently I’ve been thinking about how I can sustain writing my blog when I have less free time with the imminent return to work (which I’m rather excited about). I want to ensure a healthy balance between work, blogging and leisure to best support my overall health.

So what have I decided? Going forward, I feel it’s time to leave the food diary reporting behind – I still need to log possible histamine reaction foods with slow re-introduction of more diversity into my diet, so I will let you know what I’ve introduced successfully (or not). I intend to continue sharing what’s happening in my life and any new food creations or particularly tasty meals, because I do love food. Once a month I’ll report on my health results (e.g. body fat percentage and weight), although my main focus now is promoting an all-round healthy lifestyle. And I will continue sharing smile-provoking experiences – appreciation of the little things in life to boost our resilience and protect our mental health.

I’d love to hear your thoughts about my plans. What would you like to see?

Another job interview:

I had an interview for admin support in training and education at a local hospice, still part of the NHS, but also a charity. I didn’t expect an interview, because one of the essentials was a driving licence – I never learnt to drive due to coordination difficulties (dyspraxia[1]). Anyway, back to the interview. I had to attend in person – all my other interviews were via Zoom – it was a challenge finding a suitable outfit! I did a Word and Excel test first, then faced a panel of three interviewers (from a distance, we were all masked-up). I think it went well and I enjoyed the interaction. I’ll keep you posted.

In the meantime I still have my temporary admin role in a vaccination centre to look forward too.

Food and Nutrition

Let’s start with my nutrition updates and move on to my meal highlights…

Histamine issues:

I suffered for my birthday indulgences last week, on Monday and Tuesday. I was a bit lax and suspect one of the culprits was the cocoa birthday cake. I also had two units of vodka, which I’m sure added to the reaction. I guess my “histamine cup” overflowed.

At the end of the week I started re-trying the prescribed, much stronger antihistamine (fexofenadine hydrochloride). Previously, I stopped taking it after three days, as I ended up with terrible rhinitis, brain fog and fatigue. I discovered the ingredients included Allura Red (E129) – listed by Swiss Interest Group Histamine Intolerance as “incompatible, significant symptoms at usual intake” and “liberators of mast cell mediators (= histamine liberators)”[2] – why, oh why would the manufacturers put this in an antihistamine medication? – It’s just a food dye![3,4]. But I feel I have to persevere and try again to report back the Doctor confidently about its effects – I’ll let you know the outcome.

Covid Symptom Study diet scores:

Last year, I completed a diet survey for the ZOE Covid Symptom Study and this week I received back my results… Interestingly, my diet scores improved during the pandemic (August to September 2020) compared to pre-pandemic (February 2020). My traditional diet score was already good at 11 out of 15 but increased to 12. My gut friendly diet score improved from “satisfactory” to “good” – I’m unsure what I did differently here, because I can’t see my survey answers.

Covid Symptom Study diet scores. Left: Traditional diet score. Right: Gut friendly diet score

I’d love to see how my diet scores have changed now that I’ve had to adopt a low histamine diet (October 2020). I barely eat health-promoting legumes (e.g. beans, pulses) containing fibre and good quality protein – I really hope this can change soon. I rely on brown rice, cereal grains, oats, vegetables and fruit to support my fibre intake – my gut seems pretty happy with this. My protein is mainly sourced through nuts, seeds, rice and quinoa (I need to eat more quinoa) and now occasionally Quorn ‘ham and ‘chicken’ slices. I obtain health-promoting omega-3 essential fats via seeds (e.g. chia, flax and hemp). But I consume way more total fat (thankfully mostly unsaturated) because I rely on rapeseed and flax oils to dress my meals, as I can’t eat tomato or vinegar containing sauces. But on the positive side (score wise), I now have to cook meals from scratch, as I can’t eat convenience foods or most fake meats yet.

Salad lunches:

As you know, I love my salad lunches, whether it’s my usual salad with mixed leaves, a filled pitta bread or pasta salad (great for when I’ve run out of salad leaves, details here):

Salad lunches: Fusilli pasta salad, salad with corn bites and salad and Quorn ‘chicken’ filled pitta

Dinner highlights:

Recently, I’ve struggled with finding the energy and motivation to cook properly. But I did make this rather delicious butternut squash and seed risotto, with portions leftover for other days:

Butternut squash risotto

And, I thoroughly enjoyed a slightly odd dinner incorporating leftover red pepper, courgette (zucchini) & seed fusilli pasta from the night before. I had a craving for ‘cheesy’ garlic, onion and herb bread. So, I ended up throwing it all together in the pitta (details here) – very satisfying:

Pasta and cheesy garlic pitta: Carb-ilicious!

Exercise

I went for three walks this week, totalling 149 minutes, of which 102 minutes were brisk – it’s not much, but it’s better than nothing. I’ve been half-heartedly doing my physio exercises – they hurt – but I will get properly on board, because my intention is to increase my fitness levels as my shoulder gradually improves.  I must get back on the exercise bike again!

Weight, BMI and Fat Results

I didn’t report on my results last week, as my focus was birthday smiles (Week 71) – my weight increased by 1.4 lb (0.6 kg) and remained the same this week. Despite this, my body fat actually reduced last week, by 0.5% but increased a little, by 0.2% this week. I’m okay with this after the recent birthday indulgences:

Week 72 Results: Weight, BMI and Body Fat

Positive Thinking: What Made Watson Smile

For me and meteorologically, Spring starts on the 1st March. This past week I’ve noticed loads of indications of Spring: On my walks (more here), in the garden and by the driveway pond, so naturally this was my happy focus this week …

Signs of Spring:

These are some signs of Spring I spotted whilst out for a stroll:

Signs of Spring: Out walking

Roadside daffodils:

Daffodils are so vibrantly yellow – such a joy to see them springing up alongside the roads when I’m out walking:

Roadside daffodils

Magical flower rings:

There’s something that feels a bit magical about seeing flower rings around the trunk of a tree – it reminds me of fairy tales. And they are pretty too of course:

Magical flower rings around trees: Daffodils and crocuses

The intricate beauty of flowers:

I thought these flower shots were particularly gorgeous:

Intricate beauty of flowers

Dad’s flowers:

And let’s not forget Dad’s driveway flowers – so pretty:

Dad’s driveway flowers

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 73
<<<Week 71
Home

References

1. Dyspraxia Foundation, 2021. Dyspraxia in Adults.
2. Swiss Interest Group Histamine Intolerance (SIGHI), 2016. Food Compatibility List.
3. Food Standards Agency, Ca. 2021. Food additives: Different food additives and advice on regulations and the safety of additives in food.
4. NHS, 2020. Food colours and hyperactivity.

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