View pictures in App save up to 80% data.
In the kickoff of our exciting new series, Dr. Anisha Patel, a 44-year-old general practitioner, author, and survivor of bowel cancer, discusses how she incorporates healthy foods into her busy lifestyle.
Rise and shine!
My alarm goes off at 6.30am every day. That’s when the whole house (my husband and two children, aged 12 and 13), wake up. They’re out the door for work and school by 7.30am. I also use this time to exercise prior to my working day, whether that’s weights, going for a walk or run or doing some Pilates.
Initial beverage: 0 calories
I have a glass of water on my bedside table and the first thing I do is sit on the edge of my bed and drink it, so I start hydrating early. Over the course of the day, I’ll have at least two litres of liquids, mostly tap water but I do love sparkling as well – and the odd mug of herbal tea or a diet fizzy drink.
Coffee break: 120 calories
Around half an hour later, I’ll have my first coffee of the day, which I make using our bean to coffee machine – a recent investment. I usually have a latte with oat milk (120 calories).
Breakfast: 398 kcal
View pictures in App save up to 80% data.
After undergoing surgery for bowel cancer, I’ve found it helpful to eat my meals within a narrow window, as it’s better for my gut to have a rest. I eat breakfast between 8am and 9am, after I’m back from a run, swim or weight training.
If I’m working, I opt for boiled eggs which are the best transportable breakfast and are great if you’re short on time. I boil them the night before and grab two of those (150 calories), a couple of oat cakes (90 calories), some fruit and a handful of plain, non-salted mixed nuts (158 calories) – I love pecans, cashews, almonds and Brazil nuts. It’s a balanced option that keeps me full.
When I have breakfast at home, I like to prepare overnight oats using almond milk, chia seeds, and a mix of sunflower and pumpkin seeds. I usually add a drizzle of honey or a spoonful of peanut butter, along with some fresh or frozen fruit on top. The kids really enjoy it! It's super simple to make and perfect for busy mornings – just toss everything into a jar, screw on the lid, and let it sit in the fridge overnight.
Mid-morning treat: 150 calories
I don’t always have a morning snack but if I do, it will be something like nuts (150 calories). I have four packets in my desk drawer. I only keep healthy snacks in there, like peanut butter, so I can bring in crackers or celery crudités if I get hungry.
Meal: 670 calories
View pictures in App save up to 80% data.
I usually take my lunch break from 12:30 PM to 1:30 PM, either in the staff room or at my desk. To minimize food waste, I often eat leftovers. For instance, today I had some chili from last night (420 calories), paired with a little rice (200 calories) and cottage cheese (50 calories). This combination is quite trendy right now, but I appreciate it mainly for its high protein content, which keeps me satisfied for a longer period.
When I'm not enjoying leftovers, I focus on batch cooking. Like many others, my schedule is quite hectic, so I dedicate about an hour in the evenings or on weekends to whip up containers of salad.
I whip up a hearty bowl using Merchant Gourmet grains, lentils, or chickpeas, mixing in whatever ingredients we have on hand – like tomatoes, cucumber, pomegranate, a drizzle of extra virgin olive oil, and some cottage cheese or feta. It’s packed with nutrients, polyphenols, and antioxidants.
Additionally, it proves to be more cost-effective, as it reduces food waste and allows for the incorporation of a greater variety of plant-based foods like vegetables, whole grains, fruits, herbs, spices, and nuts. This approach is optimal for nurturing your gut microbiome and enhancing both mental and physical well-being.
If I find the time, I'll go for a 10-minute stroll during lunch to get some fresh air.
Sugar rush: 192 calories
View pictures in App save up to 80% data.
I always have some fruit at 4pm. I’m a big fan of kiwis. They’re great for gut health as they’ve got a mix of soluble and insoluble fibre. So I’ll have a couple of those (68 calories) and something else, like an orange, grapes or dried mango (41 calories).
In the doctor's office, there's a constant supply of chocolate, biscuits, and snacks. Like many others, I have a fondness for chocolate and the occasional bag of crisps. While I don't indulge in these treats daily, when I do, I typically choose a chocolate digestive, which contains 83 calories.
Evening meal: 617 calories
View pictures in App save up to 80% data.
I frequently find myself quite hungry by the time I arrive home, so I try to have dinner with the kids at 5:30 PM. However, there are days when we don’t sit down to eat until 7 PM. My husband usually comes home from work a bit later, but he joins us for dinner about half the time.
This evening, we're enjoying a Chinese stir fry for dinner. To streamline things for when I return home, I spent 10 minutes this morning prepping by chopping pak choi, bell peppers, onions, mushrooms, and broccoli, which totals 617 calories.
Some of my favorite meals include lasagna, chili, curries, and homemade pies. For protein, I usually choose chicken, turkey, fish, red meat (only once a week), paneer, or halloumi. I make sure to incorporate lots of spices and herbs into my cooking. We also enjoy pizza once a week.
Delicious dessert: 157 calories
During the weekend, we enjoy homemade pudding, which is typically prepared by the kids. However, on weekdays, we opt for two pieces of fruit along with Yeo Valley kefir or Sainsbury’s Greek yogurt (101 calories).
I love dark chocolate and not just for the health benefits. I will have one square of a minimum 70 per cent bar every night after dinner to settle my sweet tooth (56 calories). I’m not fussy on the brand but usually go for Lindt or Green & Black’s.
I typically stop eating after having my piece of dark chocolate around 7pm. However, there are some exceptions to this rule, like on weekends or when dining out, when I might indulge in a later snack.
I usually hit the hay by 10pm, and occasionally even as early as 9:30pm. Getting enough sleep is important to me, so I aim for around eight hours each night.
Evening drink: 52 calories
I typically avoid alcohol during the week, reserving it for social occasions on the weekends. My go-to choices are a gin and tonic, which has about 52 calories, or a glass of sparkling wine. Since my stomach isn't fond of alcohol, I make sure to enjoy it in moderation, never going over 14 units a week. I truly appreciate the one or two drinks I indulge in from time to time.
As recounted to Emily Craig.
