After a great weekend, I pulled a muscle in my back on Sunday while doing housework and cooking. I didn’t know it until I sat down after it was all done (I’d been going for six and a half hours!) When I went to get up – I was like a pretzel. I walked like I was trying to transform into a question mark and my back was killing me. I suspect that it was due to an older injury which I’d sustained using the ab roller. In any case – it was so painful that I took two days off work and tried different things – like the heating pad, Icy Hot spray, ibuprofen, massage, hot showers etc. On Tuesday I went to the docs and got a shot. It cleared up – but then I felt like I was getting sick again, with fevers and feeling like crap.
I did my best to continue exercising but could only manage planks (still 10 reps of 20 seconds each) and little bursts on the elliptical – due to sleeping in and not having enough time. I slid backwards a little – in regards to food. We had take-out two nights and on Thursday we had an all-staff meeting where lunch and snacks were provided. I did discover that having eggs for breakfast helped stave off the hunger and that smoothies just couldn’t cut it. So I’m having a smoothie every now and then as a snack – once per day, every other day.
Last night I came home feeling like I was going to collapse. (According to the doc, allergies and viruses have been on the increase, but he tested me and found that at least I don’t have the flu.) After crashing into bed and sleeping for a few hours, I got up starving, so Robert kindly ventured out and got me some kind of a Jalapeno burger. It was awesomely delicious – but I had to try not to think about the carbs, salt, fat etc. I watched some t.v. for a while and went back to bed. When I woke up this morning I felt a lot better – with little to zero fevers! Then it dawned on me. Chili peppers have anti-septic qualities.
I love spicy food – so it will be a no-brainer for me to include it in my cooking, although Robert doesn’t like it too spicy. Without having to cook separate meals, I will simply make my own relish to use as a condiment – or will marinate my meats with chilies etc.
According to Webmd.com:
“…Peppers have a lot going for them. They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying…Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C…
Capsaicin: Found in hot peppers (including chilis and cayenne powder), capsaicin has been shown to boost metabolism as well as suppress appetite, at least slightly. Over time, this effect might give you an extra edge when it comes to weight loss. But it won’t melt the pounds away. Research shows that people who don’t typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy.”
According to Nutrition-and-you.com
“…capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese individuals…They are also good in other antioxidants such as vitamin-A, and flavonoids like ß-carotene, a-carotene, lutein, zea-xanthin, and cryptoxanthin. These antioxidant substances in capsicum help protect the body from injurious effects of free radicals generated during stress, diseases conditions…
Chilies carry a good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure…Chilies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1). These vitamins are essential in the sense that human body requires them from external sources to replenish…
Chili peppers have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance):
240% of vitamin-C (Ascorbic acid),
39% of vitamin B-6 (Pyridoxine),
32% of vitamin A,
13% of iron,
14% of copper,
7% of potassium,
but no cholesterol.
…capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese persons.”
Here’s a recipe for Hot pepper relish I found at: Chilipeppermadness.com
Hot Pepper Relish Recipe
3 cups chopped hot chili peppers – You can use a mix of peppers if you’d like, anywhere from mild bells to superhots like Morugas or Scorpions, though I like to keep the thickness of the peppers about the same so the overall consistency is even. Lean toward hotter peppers. For this, I used some sweet Italian peppers but included a couple ghost peppers.
3/4 cup white wine vinegar
1/2 cup sugar
2 cloves garlic, chopped
1/2 small onion, chopped
2 teaspoons yellow mustard seed
Salt to taste
Add all ingredients to a large pan and heat to medium heat. Stir until the sugar dissolves. Bring to a light boil.
Reduce heat to low and simmer about 25-30 minutes, or until liquid is reduced and absorbed into the mixture.
Add to a jar and allow to cool. Serve!
Now – I’d like to explain why I called this post, “Clearing a path out of the Haze.”
This healthy lifestyle journey has been an education and a half. I’ve learned so much, so far – and I know that it will continue to be an education for the rest of my life. Having said that, I will say that I have found myself wandering in a haze, in regards to what food is best to eat for health and weight loss. I’ve see-sawed up and down and zig-zagged back and forth over pro’s and con’s.
One thing I’ve noticed is that I tend to obsess more about food, now that I’m focusing on a healthier diet. My menus have been – for the most part – filled with complicated and “fancy” recipes, that require a lot of obscure ingredients and complex steps that take up a lot of time and energy. While I was deviating from the path last week, I contemplated a simpler menu that includes easy recipes which I’ve used in the past.
I decided that – even though I’m still up for experimenting and trying new things – it might be more beneficial to keep it simple and manageable, with only one or two complex meals per week. This is not so much for cost – as it’s mostly about time and ease of preparation – so I can go off and spend more time doing what I love. Writing!
I thought about soups and casseroles – now that the weather is getting colder. Even though I wouldn’t be satisfied with soup for dinner every night, I decided to make two – three soups for the week, which can be eaten on alternate “soup nights” – with a casserole or simple meat and three veg or vegetarian on the other nights. My breakfasts will now include eggs – as I have proven to myself that I am more satisfied and less likely to snack in between meals. Here’s an article that helped change my mind about eggs every day – as I was worried about cholesterol:
I also discovered the Happy Egg company – where the eggs are from hens that are free to roam outside – not just cage free: http://thehappyeggco.com/
They have some great recipes – including this one (although I would probably use ham instead of bacon and fresh, grated potatoes rather than hash-browns):
One of the things that has frustrated me is the idea of filling up on fats to keep the carb cravings away. I don’t want the added problems associated with eating a high fat diet, even though I enjoy building up on the proteins to feel more satisfied. I’m substituting turkey where a recipe calls for other meats (especially when making an omelette or sandwich).
I’m still trying to only eat red meat once every two weeks or once a month and will be incorporating more sardines and fish, as well as vegetarian recipes. I need to get back into doing a full program of planks and the elliptical – so I’m going to try and get up a half hour earlier during the week to be able to do so.
I’d like to note that my dreams have been more vivid and easier to remember – since my ritual last weekend. The messages seem to tie in with my purposes – so I will probably start writing for my dreaming blog again. (See: http://yourfaceinmyhands.com/) Also – the synchronicity has been interesting – with opportunities and insights seeming to link directly to my ritual. I don’t want to go into it here – but I might share at a later date!
Here’s my menu for the week:
Until next week – stay happy and healthy!