I started last week with good intentions – more planking but less elliptical – with smoothies every morning, boiled eggs for mid-morning snacks and brought my lunch in to work (at least for 2 days!) On the other 2 days, I ate out with colleagues (ate good food, for the most part) – but we had takeaway for 2 nights as well. It wasn’t a total wash-out but I feel bad for it.
I was like a petulant child – bucking against my self-imposed regime and shrugging my shoulders in defiance. I had a bad toothache for two days and became cranky – which was an excuse I used for not wanting to cook. What fed into my petulant attitude, was that I’d bought two pairs of boots (online – as I just can’t find what I like in the local stores) – and they didn’t fit my muscly calves!
Robert told me that it was probably due to working out on the elliptical – which is fine as I like that exercise – but I was annoyed with my calves. It wasn’t until I realized that I could get the zips up when I was standing. Sitting down made my calves bigger – somehow! Anyway – it’s time to get back into it and bring back the willpower. (At least I can see that the planking is working – and I still enjoy them – but I need to increase my time from 20 seconds per plank to 25 next week.)
One of the things I researched was inflammation, as I’d been dealing with intermittent, low-grade fevers. The other thing that piqued my interest was adrenal health. I realized that some of the symptoms related to me, like: low energy, fuzzy brain and lack of concentration. It was also interesting to read how adrenal fatigue can negatively affect your weight. Here’s a great link:
I was a bit perturbed about the statement re: exercising working against you, but I don’t think I exercise too much, so it’s probably not directed at me.
Two great sites with great info on adrenal rescue:
I did discover that certain foods are good for adrenal health, such as:
- Bone Broth
- Fermented drinks
Here’s a recipe I’m going to try to help heal the adrenals:
1-2 medium sized beets, sea salt, purified water, whey, and a quart jar. (Whey is optional)
1) Chop up your beets into 1/2 inch cubes. (Peeled or unpeeled)
2) Put them in a quart jar with about 1 Tbs. sea salt.
3) Fill the rest of the jar with water, put the lid on, mix it up a little, then set it on your counter or in a dark area, at room-temperature, for a few days (3 or so). After 3 days, you may drain the kvass and either make another batch using the same beets, or just shred them and put them on a salad.
4) Place the drained kvass in a container and refrigerate. It will be ready to drink in a day or so, but best if let to continue to sit for a few more days, or weeks.
Drink 4-8 oz. per day, and don’t be surprised if your your urine and feces are purple.
I also read that a coffee enema is good for de-toxifying your body. The thought of a speedy poop-shute frightens me – so I might leave that until last! I am determined to clean myself up a bit – from the other end – especially since inflammation is an issue for me and apparently is the number one killer in the world!
I’m going to incorporate Turmeric in my diet – as well as other foods that are supposed to be good for fighting inflammation. (I was happy to see that I already eat a lot of the foods they mentioned.) Here’s a recipe I found for:
Anti-Inflammatory Ginger Turmeric Tea
For 1 cup of water use 1/3 tsp ground turmeric and 1/3 tsp ginger, (or 1 tsp each if fresh and grated)
Add raw honey to taste, and a slice of lemon if you want.
In a small saucepan, bring water to boil. Add fresh grated turmeric and ginger, reduce heat, and simmer for about 10 minutes. If using ground turmeric and ginger, boil for about 5 minutes. Then strain the tea and add the honey and lemon to taste.
“In order to increase turmeric absorption in the body (studies have revealed that turmeric has low absorption and rapid metabolism that lead to relatively low bioavailability in the body), once the tea is ready, you need to add a little bit of fat to the tea, such as a teaspoon of coconut oil or flaxseed oil for example. Another option is to add a little bit (1/4-1/2 tsp) of black pepper that contains piperine which aids the absorption of curcumin.”
Once the tea is ready, add the coconut oil or black pepper to increase turmeric absorption.
How much and how often
“There are no official dosing instructions exist for ginger and turmeric tea. You can drink 1 cup of it on days you feel extra achy.”
“Although these herbs are considered safe and without significant side effects when used appropriately by adults, each may interact with certain prescription medications. For example both may not be safe if you have a bleeding disorder or take blood-thinning drugs. Therefore talk with your doctor before deciding if one or both herbs might be useful for your situation. Also taking these herbs by mouth in medicinal amounts is likely unsafe in pregnant and breastfeeding women.”
Original recipe and info found here:
I’m going to incorporate this into my morning routine, as a warm drink in the morning – even just lemon and warm water – can get your organs moving and help you get into the day with a spring in your step. Here’s another recipe from a great site for Green Smoothies – which I will also be doing.
“Hot water and lemon in the morning is one of the best things that you can do for your digestion. The lemon not only promotes alkalinity in the body, but kick-starts the liver into action for the day, encouraging the release of digestive fluids. Adding the cayenne and ginger not only bring warmth to the tummy, but also boost the metabolism and circulation. Parsley is an optional add on to add some extra alkalinity and nutrients.”
1 cup filtered water
1-inch fresh ginger root, thinly sliced
1 tablespoon fresh lemon juice
Dash of cayenne pepper
¼ tsp Turmeric
Fresh parsley (optional)
1. Bring water to a boil.
2. Add sliced ginger, lemon juice and hot water to a mug.
3. Pour hot water into the mug and allow to steep for 3 minutes.
4. Add a dash of cayenne, and parsley (if using).
They have a great recipe book for smoothies and detoxing:
I also discovered that 1-2 glassed of red wine helps with inflammation – but if you drink more than that each day, it actually worsens inflammation!
I’m going to increase my B group vitamins, to help battle inflammation – but when I checked all the foods I’d need to eat (some I already eat) – I realized I’d be eating all the time or hard pushed to incorporate all of them without raising sugar levels. Then I remembered Vegemite – which is rich in B group vitamins – so I’ll be tucking into that, taking notice of the amount I use as it’s quite salty. Leafy green salads, garlic, ginger, zinc, magnesium and protein will also help.
I looked into the glycemic indexes of fruits and found out that you should really keep the count under 11. (A banana has a score of 11 – and I mix it with other berries in my fruit smoothies – so I freaked a little. The total measurement for my smoothies is a cup of fruit – so I may have to re-think my amounts!)
Fruits with low G.I. are:
- Limes and Strawberries (count = 1 for 120 grams)
- Lemons and Apricots (count = 1 for 120 grams)
- Watermelon (count = 4 for 120 grams)
- Blueberries (count = 5 for 120 grams)
- Apples and Pineapple (count = 6 for 120 grams)
- Prunes (count = 10 for 60 grams)
- Grapes (count = 11 for 120 grams)
Here’s the site for more info:
I took one photo of the food I made last week, which was a scrumptious Normandy Pork Casserole. I don’t want to include the photo here as it wasn’t flattering. (I guess last week was a total wash-out!)
Here’s the recipe:
Normandy Pork Casserole
• 50g (2oz) butter
• 1kg (2lb 4oz) shoulder of free-range British pork, cubed
• 200g (7oz) lardons or chunky streaky bacon, chopped
• 16 shallots, peeled and left whole
• 1 small onion, chopped
• 2 celery sticks, chopped
• 300ml (½pt) dry cider
• 300ml (½pt) chicken stock
• 6tbsp half-fat crème fraîche (or half and half)
• 2tbsp cornflour mixed with 2tbsp water
• 2tbsp Dijon mustard
• 2tbsp fresh tarragon leaves
you will need:
• large, flameproof casserole dish
1. Heat the oven to 170 C, 150 C fan, 325 F, gas 3. Heat half the butter in the casserole dish, add half the pork, season and fry for about 10 minutes until thoroughly browned. Remove the meat from the pot with a slotted spoon and reserve. Add the rest of the butter to the casserole and fry the rest of the pork for 10 minutes until evenly browned.
2. Meanwhile, in another pan, dry-fry the lardons until crispy. Remove, set aside, then fry the shallots, onion and celery for a few minutes, to soften slightly.
3. Combine all the pork, the lardons, shallots, onion and celery in the casserole. Pour over the cider and chicken stock to cover. Cover the dish and cook in the oven for 2 hours until the pork is tender.
4. Add the crème fraîche, cornflour mix, mustard and tarragon to the pan. Heat on the hob and stir until the sauce has thickened slightly
Here’s my menu for next week:
Until next week, stay healthy and happy!