Dear Sunday, a few things on my plate right now
Food is Medicine - Reflections and Notes to Take Away
It’s been a busy week of trips and celebrations; I could go on for ages about how getting a break and being around some of my favourite people has fed my soul and given me lots of food for thought. However, that’s not quite the topic I planned to sink my teeth into just yet.
This week, I’m jumping straight into one of the areas I previously mentioned wanting to fix up my disciple in - Meal Planning.
Foodie Corner
I really enjoy food - not just as a feast for all the senses and a restorative and creative pass-time (cooking it) but I’ve also been a nutrition nerd for as long and was probably more interested in the nutrition and ingredient labels than the games on the back of cereal boxes as a child - I’m showing my age now... Over the years, meal planning has been a game changer in keeping me disciplined and my love of food and cooking…sizzling…especially as a wife and working mum of three hungry humans who DOES NOT want to hear ‘what’s for dinner tonight?’ in an already overstimulated state at the end of a long day.
More recently my love of food is more skewed to the gut goodness geek side. Post viral syndrome left in its trail a new allergy - egg (sobs painfully), which I’m still determined to beat (pun intended), and a few milder intolerances (milk and wheat due to gastrointestinal confusion) which I’ve been able to shake for the most part. There was also a bit of histamine intolerance going on which meant at one point it felt like all I could safely and comfortably consume was bone broth, meat and a few vegetables. So that’s what I ate - essentially an anti-inflammatory gut healing diet. Over time, about 2 weeks (so not much time at all), this highly restrictive diet (it’s not for the weak…and yet it IS very much for the weak) started to heal me from the inside out. Now I’m at the point where I don’t have too many restrictions which I’m beyond grateful for and I can also feel the difference in my body and mind when I intentionally strip things back to get that ‘feel good’ feeling again.
The THINGS I tend to cut out when I’m being more disciplined, trying to reduce inflammation or at least 70-80% of the time include eggs (grrrr), refined carbs, fried and ultra processed foods and refined sugars. Then there’s also nightshades (tomatoes, aubergines, peppers, some potatoes…google search recommended), some dairy foods and certain oils too. Obviously, I’m neither medically trained or a nutritionist so please take this with a pinch of salt. However, when desperate, feeling let down by the medical system and like everything was outside of my control I took it upon myself to control what I could; no-one was coming to save me. I became my own doctor. Food became my medicine and it made all the difference.
So, sharing what I’m doing over the next 5 days; after 7 days of being home for less than 24hrs, and eating less of what I know makes me feel good. I’m in desperate need of a reset. I have enough evidence now to trust the process for myself and I’m an eager evangelist when it comes to sharing the healing nature of whole foods but I always listen to my body too. Please do the same if you are on a similar journey and want to try this or something similar; do your own research and seek professional advice if needed.
5 Day Reset Meal Plan
Rich in Fibre, Protein and Good Gut friends. A bit basic and boring so if you’re snoring I get it, but if you see this as a way to develop discipline - which can be exciting as it has a snowball effect - and make it cute later (as I aim to do) it helps.
NOTE - not included the multiple herbs, spices and homemade dressings that make this more enjoyable. Will share more detailed ingredients via recipes - you might catch some on my Instagram. Please please do season your food, herbs and spices are good for the gut microbiome, no excuse for bland food here even if it’s not the most fun menu.
An additional option pictured below because not all of us have egg issues and they are great source of protein.
…and because it’s tough without them - My 5 go to snacks. Nothing sexy here either and of course none of these are substitutes for snacks many of us crave - nothing can replace a packet of crisps, your fave chocolate bar or a slice of real pizza in my opinion - but these are my go to and plug the snack gap most of the time.
Apple and Peanut Butter - Cut into small pieces to make it last longer; protein, healthy fats, fibre
Full Fat Greek Yogurt, Berries, Seeds and Manuka Honey - Great for gut health and high protein; I go plain and full fat always because they are on the whole less likely to contain additives, artificial flavouring and nasties; a good source of healthy fats in moderation and tastes better to me too
Plantain Crisps - My favourite snack and another crunchy go to…I probably go to these a bit too much!
Pear - I have one daily in the morning - high fibre content and a natural laxative as an added bonus
Pork Crackling Straws - A cheeky new find from M&S Food. Protein, salt, oil. Not the best oil (rapeseed) and a bit fatty but better than most crisps in moderation and satisfies my crunch desires.
Cocos Coconut Yoghurt with Berries and Manuka Honey - Top with Mixed Seeds (not pictured)
…also throwing in my current Top 5 Supplements I’ve got into a good routine with taking since noticing a difference when taking them. I’ve tried all sorts, this shortlist was tough to land on but I’ll share more and expand on this at some point. These are the ones I’m least likely to forget taking daily…because forget I do!
Vitamin D3 + K2
Vitamin B Complex
Omega 3
Magnesium
Zinc + Copper
Final Thought
This discipline and restriction is not easy at all and if it wasn’t for my pre-existing interest in nutrition with a recovery journey to boot, motivation would be lacking. Here are a couple of quotes that keep me from overthinking/procrastinating, remind me of the healing power of food and pep talking me into helping myself on this wellness journey.
‘Start where you are. Use what you have. Do what you can.’ - Arthur Ashe
Because done is better than perfect. Baby steps are better than no steps. No excuses..etc. etc.
‘Let food be thy medicine and medicine be thy food.’ - Hippocrates
Because from my personal experience many medical professionals are more interested in their patients popping pills than upping the fibre and protein. There’s without a doubt a time and place for medication but sometimes a little sprinkle of magnesium and a swig of bone broth is ironically just what…the doctor ordered…
‘No one is coming to save you; no one is coming to make life right for you; no one is coming to solve your problems. If you don’t do something, nothing is going to get better. The dream of a rescuer who will deliver us may offer a kind of comfort, but it leaves us passive and powerless. We may feel if only I suffer long enough, if only I yearn desperately enough, somehow a miracle will happen, but this is the kind of self-deception one pays for with one’s life as it drains away into the abyss of unredeemable possibilities and irretrievable days, months, decades’ - Nathaniel Branden - Six Pillars of Self Esteem
Because other things being equal, there’s a lot of truth here.
Hope this is helpful. Let me know if you have any questions or want any links to good supplements as didn’t have enough time to add them but will gladly share.
E.x
Just timely! Honestly, Ive taken out nightshade vegetables due to stomach issues.
Great read!!!! Thanks for sharing xx