SCRUMPTIOUS Raspberry Coconut Tea Cakes

Tags

Afternoon Tea, AIP, Autoimmune Protocol, Cakes, Dairy Free, Gluten Free, Healthy Sweets, Paleo, Snacks, Sweet Treats, vegetarian

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Oh the thinks you can think up if only you try! (Dr. Seuss, Oh, the Thinks You Can Think!)

I’m a little bit excited about my newest wee kitchen experiment.

When you’re on the Autoimmune Protocol, there’s so much you just can’t eat. And, most of the time I’m actually fine with that, but it does make for a bit of a challenge when you’re entertaining. Especially when you want to try something new…

We had invited good friends over for a long overdue catch up and to check out Casa TSL (which, just quietly, has never looked as tidy as it does at the moment). Sidenote: if you ever need some motivation to declutter – put your house on the market!

Any-who, I already knew that my friend, Sal’ was inordinately fond of my Macaroon Balls, but it’s always nice to offer a choice in your wee sweet morsels, I think. And, in my search for something new, I came across a wonderful-looking technique where you process/blend desiccated coconut* into a batter. Sounded simply too good to be true to me. I had to give it a try…

Guess what? It worked a treat. Even in my twenty year old food processor.       A M A Z I N G !

I amended my recipe from the talented baker, Mary, from the amazing Simple&Merry. If you’ve never checked out her wonderful blog, I urge you to go and have a wee look-see.

SCRUMPTIOUS Raspberry Coconut Tea Cakes
(Image by TSL)

A couple of tips if you’re planning on giving this recipe a whirl:

• I kept an eye on my food processor as my shredded coconut was working its magic. Maybe I’m a little paranoid but I imagine five minutes of processing can be a little challenging for older food processors (like mine!)
• The batter is essentially coconut ‘butter’. Your tea cakes will keep their shape and texture much better if you keep them in the fridge. We had a warm autumn afternoon here. My tea cakes were a little worse-for-the wear as a result.

• Servings: 20 mini cakes
• Time: 35 minutes
• Difficulty: a teeny bit fiddly
• Print

(Image by TSL)

Ingredients

3 cups desiccated coconut
Zest of one lemon
1/4 cup freshly squeezed lemon juice (conveniently approx. one lemon!)
1/4 cup maple syrup
1/2 teaspoon salt
1/2 teaspoon baking soda
20 raspberries (frozen or fresh)

Method

1) Heat your oven to 160°C/320°F. Line a couple of mini muffin pans (I used 20 liners).

2) Pop your desiccated coconut into your food processor*. Process on high for 5 minutes. Let your food processor cool down for 5 minutes. Use a spatula to scrape down the sides of the bowl. Turn on for another 5 minutes or until the coconut begins to resemble a batter.

*This can be done in a high-speed blender, like a Vitamix, if you have one. Since not everybody has one of those, I thought I’d experiment. I’ve had my trusty Braun food processor for nearly 20 years and he did get quite warm during this process, but he got there.

3) Add your lemon juice and zest, maple syrup and salt. Mix until your batter is fully combined.

4) Add your baking soda. Pulse a couple of times to just combine.

5) Spoon the mixture into your mini muffin tins. Pop a frozen raspberry on the top of each one and press down gently.

6) Bake for 15 – 20 minutes, until lightly toasted. Allow to cool on the bench

7) Pop your tea cakes into a sealed container in the fridge until you are ready to eat them.

E N J O Y !

 

* finely shredded coconut

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Osso Buco – AIP Style

Tags

AIP, Autoimmune Protocol, Batch Cooking, Budget Friendly Recipe, Osso Bucco, Osso Buco Recipe, Paleo, Slow Food

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

This magical, marvelous food on our plate, this sustenance we absorb, has a story to tell. It has a journey. It leaves a footprint. It leaves a legacy. To eat with reckless abandon, without conscience, without knowledge; folks, this ain’t normal. (Joel Salatin, farmer and author of Folks, This Ain’t Normal; You Can Farm)

I love my Le Creuset casserole. It is possibly my favouritist piece of kitchen equipment in my whole kitchen. Well, after my knives, it is. I’ve had it for years. So long, in fact, that the good people at Le Creuset don’t even make casseroles in my colour-way anymore. No matter – there’s still a lot of life in my well-loved one, yet.

I’ve probably mentioned my tactic of cooking once to eat twice (or even, thrice), before. It works particularly well for slow cooking in my Le Creuset. And, I know there are people out there who swear by their slow cookers. All power to them. But, me – I like the old-fashioned process of preparing, chopping, slicing, searing, simmering, seasoning – and then checking – as I braise my dish.

And, braising is the way to go if you want to maximise the nutritional value of meat in your diet (AND it’s budget-friendly). There is a tendency to focus far too much on the sexier, high-end cuts of meat these days – steaks, back-straps, chicken breasts. But did you know that’s not so healthy? – Especially all the time.

According to the very knowledgable Denise Minger, our high intake of methionine (an amino acid that comes from muscle meats), combined with our low intake of glycine (an amino acid from skin, bones, cartilage, etc) is a setup for chronic health issues.

Eat more slow cooked food, I say!

And, did I mention it tastes fantastic, too?

My blogging buddy, Petra recently posted a recipe for Kahlua Lamb Shanks. She made it for breakfast! Frankly, it looked pretty amazing to me, and I was all set to adapt it to fit the 1.5 kilos of osso buco I had defrosting. 

But, I got a little carried away. This AIP jaunt is really changing the way I approach cooking. At every opportunity, I look for ways to include more veggies and bone broth into my day. For this wee number, I managed to slip in onion, celery, carrot, garlic and silver beet/swiss chard, along with bone broth I had prepared earlier. Not so bad, I reckon!

Don’t know what Osso Buco is? Osso buco is a Milanese specialty of cross-cut veal shanks braised with vegetables, white wine and broth. It is often garnished with gremolata and traditionally served with risotto alla milanese.

The extra-special thing about osso buco is that because the shank is cut cross-ways, you get lots of lovely bone marrow melting into the braise as your meat cooks.

Of course, on the AIP, there is no risotto. And, instead of gremolata, this time I added some wilted greens into the dish. The end result is a bit of a one-pot-wonder, although if you’d like your meat to stretch even further it would be great on a root vegetable mash…

TSL's Osso Buco - AIP Style

• Servings: 4-6
• Time: 4 1/2 hours
• Difficulty: easy-peasey
• Print

Ingredients

1.5 kilos happy, pasture-raised ‘osso buco’ (I had 5 large pieces)
2 x onions
2 x carrots
2 x large sticks celery
3 x garlic cloves
4 x rashers of bacon
1 Tablespoon fat (I used beef tallow)
1 Tablespoon fresh rosemary, chopped
1 Tablespoon balsamic vinegar
2 Tablespoons Apple Cider Vinegar
2 cups bone broth (or beef stock)
1 x large bunch silver beet/swiss chard – washed, dried and cut into ribbons

Method

1) Half an hour before you begin cooking, remove your shin pieces from your fridge and bring to room temperature. I like to salt my meat at this stage.

2) Heat your oven to 180°C/350°F. Place a casserole over a medium heat and add your fat. Once the fat has melted, brown the meat in batches. As each piece finishes, remove it from the pan and put aside in a bowl.

3) While the meat is browning; wash, peel and dice carrots, celery, onions. Peel and chop your garlic and dice your bacon. Finely chop your rosemary. Put aside until ready.

4) Once all your meat has been browned, turn the element down to low and add the vegetables, rosemary and garlic to the casserole. Allow to sweat for ten minutes.

5) Add balsamic and apple cider vinegars. Mix thoroughly with softened vegetables. Allow to bubble for a minute or two.

6) Layer the shins over the top of the vegetables. Add your bone broth/stock. Bring to a slow boil.

7) Place the lid firmly on the casserole and transfer to the oven. Let it work its magic for three hours. I like to check it once or twice because I’m nosey like that!

8) Remove the lid and place back in the oven for thirty minutes to reduce some of the liquid.

9) Remove the casserole from the oven. At this point, your meat should have fallen off the bone. Remove the bones, ensuring all the lovely marrow has melted into the dish. At this point I like to break apart the meat with two forks – it should just fall apart.

10) Stir in silver beet/chard ribbons, pop on the lid, and put the casserole back into the oven for 15 – 20 minutes to allow the greens to wilt.

11) Check for seasoning and serve.

E N J O Y !

I Think I May Be a Jerk…

Tags

AIP, Autoimmune Protocol, Elimination Diet, Food Obsession, Food Politics, Health, Jeanette Winterson, Obsession, Taking a stand, The New Yorker

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

 Once you start recognising your own obsessions, you know you’re getting old.  (Jeanette Winterson)

Oh, goody! Now, according to Jeanette Winterson, not only am I (slightly) obsessed, I’m officially getting old. The hits just keep on coming…!

I’m having a bit of a moment today. I don’t have them that often, but today’s one of those days. Here’s the thing – an old school friend, with whom I recently reconnected, posted the following cartoon from the New Yorker on Facebook this week.

(Image from the New Yorker)

It hit a wee bit of a nerve with me.

I had to stop and ask myself if I am a jerk…?

It is true that the extreme restrictions created by the autoimmune protocol severely limit our – LM’s and my – ability to dine out. I think I’ve been out to dinner once since I started this caper at the beginning of February. And, it is also true that LM and I have jokingly started referring to ourselves as ‘Jack Sprat and his wife’, due to the long list of things we can’t eat while on the AIP.

At least, we were until I saw this cartoon…

But, is this obsession that I currently have with food and getting healthy making me into a person others don’t want to spend time with? And, if the answer is ‘yes’, how do I really feel about that?

I am being a jerk (with a small ‘j’).

So, I think the short answer is that I am being a wee bit of a jerk. And, I will continue to be one – at least for the duration of the AIP.

I’m ok with that.

I’m ok with that for 2 reasons.

#1 – I’m not doing this to be difficult. I’m not doing it because it’s trendy. I’m doing it to give myself the best shot possible to be healthy. And, I’m starting to see some results. So, I think it is worth the sacrifices.

#2 – I get that some of my friends think that this is an extreme approach to take. I’m pretty sure one or two of them don’t buy into it at all (although nobody has actually come out and said that to my face!). And, that’s ok, too. I think dining at the golden arches or at the colonel’s is crazy. It takes all sorts.

As I read more and more about the food system we human beans in the western world are party to, I become more and more convinced that the processed product we consume is making us both sick and fat. That same product is filled with ever-increasing levels of genetically modified foods, trans fats, high fructose corn syrup (sugar) and, additives and preservatives that we can’t even identify, let alone pronounce. There is no doubt in my mind that it has made me both unwell and overweight.

So, if being aware of exactly what I’m eating and saying no to processed food makes me a jerk, then I can live with that.

 

No Recipe Breakfast Hash

Tags

AIP, Autoimmune Protocol, Autoimmunity, Breakfast, Breakfast Hash, Gluten Free, Health, Leftovers

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

It’s a good thing I was born a girl, otherwise I’d be a drag queen. (Dolly Parton)

I really have become the queen of the breakfast hash. Seriously…

To understand why breakfast hash has become such a big deal here at Casa TSL, you kind of have to get that all the usual culprits are off the breakfast menu on the AIP. No cereal – not even my favourite grain-free granola. No toast – not even the gluten-free kind. No eggs – at least until they’re successfully reintroduced. No tomatoes – they’re a nightshade. The good news? – bacon is still on the menu! And, so is avocado!

I think breakfast is the biggest mind shift required on the autoimmune protocol. I can’t really put my finger on exactly why that is? – Perhaps because we have been indoctrinated into believing that breakfast must consist of different foods to our other meals?

Well, if you want to eat breakfast while on the AIP, you definitely need to get over the need for cereal and toast, ‘toot sweet’. And, one of the logical solutions to this wee problem is hash.

Today’s hash: Bacon, onion, lamb, pumpkin & broccoli served with homemade red kraut
(Image by TSL)

Not only does hash meet all the AIP requirements, it also happens to taste GREAT and it’s the best way I know to use up all the leftovers in my fridge. And, you don’t even need a recipe.

What you do need for great hash is the right combination of
protein + starchy vegetables + greens.

While it is certainly possible to make an adequate hash with a combo’ of either protein + starchy vegetables or starchy vegetables + greens. To make your hash sing, you need all three.

And, if you want it to really sing,
a base of slowly sweated onion and bacon is a must!

I know I said this was a ‘no recipe’ hash BUT I’m going to give you a recipe, sort of. It’s more like a framework – something to loosely refer to as you experiment with your hash flavours.

And, if you’re not following the AIP, throw an egg on top of your hash – fried or poached. It will only make everything taste even better!

• Time: 20 - 30 minutes
• Difficulty: easy-peasey
• Print

(Image by TSL)

Ingredients

Base Recipe (all measurements extremely approximate and subject to fridge contents!)

1/2 – 1 Tablespoon ‘happy’ fat of choice (we think coconut oil is best)
1 onion, diced
3 rashers happy bacon, diced
1 cup leftover roasted/steamed/mashed starchy vegetables (think pumpkin, kumara/sweet potato, yams, parsnips, carrots, celeriac)
1 cup leftover roasted or grilled meat or fish (beef, pork, lamb, chicken, salmon – whatever tickles your fancy)
1 cup leftover roasted/steamed green vegetables (think broccoli, cauliflower, brussels sprouts, cabbage, zucchini)
or
1 cup shredded leafy greens (spinach, kale, silver-beet/chard)

Optional

1 Tablespoon chopped fresh herbs (Parsley, chives, coriander/cilantro)

Method

1) Melt your fat in a large fry pan over a medium-high heat. Add onions and sweat for 5 – 10 minutes. Add the bacon and cook for another 5 minutes.

2) Turn up the heat a little and throw in your meat and starchy vegetables. When ready, add the vegetables (This is a bit of a judgment call – I like my hash crispy around the edges which takes a little longer. Some don’t). Check for seasoning.

3) After plating, add your chopped herbs

Great on it’s own or served with sliced avocado, sliced fruit and/or fermented vegetables.

E N J O Y !

The Gluten Debate

Tags

Autoimmune Protocol, Cousins, Family, Genetics, Giving up gluten, Gluten intolerence, Health, Inflammation, New Zealand, Skin Problems

Cousins…
I’m the bossy one forcing a hug…
(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

It’s been a bit of a mad time here at Casa TSL. We are well on the way to getting the house organised to sell. And then, last week, we were advised that my Dad was having surgery to have his thyroid removed. And, as resilient and invincible as my Dad is, I kind of felt a trip to New Zealand was required. So, while LM toiled away here, I flew back to Auckland for a few days.

I’m so glad I did. I got to spend some lovely time with both my Mum and Dad. And, my Dad remains resilient and invincible.

There’s something about BIG life events, isn’t there? Weddings, funerals, health scares – they all bring family together. And, this trip home was no exception. I caught up with my favourite cousin (I’m pretty sure none of my other cousins read this blog, so I should be safe!). It was just fab’ to see him. It’s been too long between drinks.

Cousins (Take II)
(Image by TSL)

We had a good old chin-wag. And, I learnt something. The skin issues that have plagued me for years, and lead me to the Autoimmune Protocol, extend beyond my immediate family. My cousin suffers from similar problems. POWERFUL genes, these TSL genes!

Any-who, we talked a lot about gluten. And I can drone on about the nasty effects of gluten for a long time. I’m almost evangelical about it. You know how when smokers give up cigarettes, they often become the staunchest and most vocal anti-smokers? Well, that’s me about the evil effects of gluten. I was the bread-loving queen. Even now, the idea of artisan, sourdough has me salivating. But no more for this girl.

After 23 years of trying to get rid of my skin issues, not one doctor suggested that gluten could be the problem. And giving up gluten was all it took to clear everything up almost completely.

And, then I learnt about all the other side effects that can be caused by gluten.

So now, I think everyone should give up gluten for 30 days – just to see how they feel. If there’s no change, well – no harm done. But, if you feel better; if your skin is clearer; if your brain loses its fog; if your joints stop aching – then gluten may well be the culprit. Isn’t it worth it just to see?

Could you be sensitive to gluten?

Gluten is a large molecule. It’s very abrasive to the lining of our gastrointestinal tract. And, it’s impossible for us to digest.

Whenever you consume foods with gluten such as wheat, oats, barley or rye, you risk damaging the lining of your gastrointestinal tract. In fact, the more gluten you eat, the greater the risk. Something to think about when the norm for many is cereal for breakfast, a sandwich for lunch and pasta for dinner… Once your gut lining has been damaged, you set yourself up for intestinal permeability which can then lead to all sorts of food sensitivities, skin problems, brain fog, depression, and many autoimmune conditions.

Something to think about?

The best way to go gluten-free is to shop the periphery of your supermarket. Ignore the lure of all the processed gluten-free options. Sure, you may lose the gluten, but the other highly processed ingredients aren’t doing you any favours either. Rather, try adding in plant-based foods. It’s amazing what you can do with vegetables when you start experimenting. Ever tried zucchini noodles? 

Gluten Sensitivity Warning Signs

These are a number of common potential warning signs that gluten is not your friend. Here are a few of them:

• Unexplained skin rashes – eczema, acne, psoriasis may be greatly relieved by eliminating gluten from your diet
• Migraines and headaches – A recent study showed that 56% of people diagnosed with migraine headaches had an underlying gluten sensitivity. When gluten was removed from their diet, their migraines resolved.
• Brain fog – In some people, gluteomorphines found in gluten, can act like morphine causing brain fog. ‘A clearer mind’ is a common benefit reported after people have removed gluten from their diet.
• Depression – Gluten can affect your body’s ability to absorb certain important nutrients (things like B vitamins, iron, vitamin D, omega 3 fatty acids and zinc). These nutrients are essential for both mood and brain health.
• Joint pain – The body sees gluten as the enemy and attacks. This forms immune complexes that, in some, can settle in the joints causing swelling, pain and inflammation.

Not yet convinced? A couple of the more compelling recent reads are:-

Wheat Belly by William David, MD

Grain Brain by Ron Perlmutter, MD

Has anybody else experienced health wins by giving up gluten?

SERIOUSLY TASTY Butterflied & Marinated Leg of Lamb

Tags

AIP, Autoimmune Protocol, Butterflied Lamb, Dairy Free, Dinner, Fast Roast, Gluten Free, Joan Collins, Lamb, Paleo, Roast Lamb

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

I’ve always maintained that there is a very fine line between a daring, sexy older woman and mutton dressed as lamb. (Joan Collins)

It’s action stations here at Casa TSL. We’re putting the house on the market. It’s been a reasonably speedy decision and we are being influenced by external forces – Easter and ANZAC Day fall in quick succession this year – so, we’re on a reasonably tight timeframe.

Still, I’m confident it’s the right decision. Now that the teenager has started university, there really is no need for us live so close to his old school.

Having said that, I don’t think I’ve ever really acknowledged to myself what a dreadful hoarder I am… (wonder where I get it from, Mum?) I have so much stuff! I’m trying to be ruthless as I work my way room by room. But, it’s hard!

So, now you know why posting may be a little less frequent over the coming few weeks…

When we were at the markets on Saturday, the lovely folks at Mirrool Creek Lamb were having a sale on their butterflied legs of lamb. Twenty dollars for a kilo-and-a-half of happy, hormone-free, pasture raised lamb. Bargain!

Butterflied lamb legs are a great way to get a wonderful cut of lamb cooked fast – there’s no bone to fiddle around with, and because it’s flatter after butterflying, it’s a much faster option than the traditional full leg roast. And, given all we’ve got going on at the moment – less time in the kitchen is a bonus.

This morning I pulled out my mortar and pestle, threw in a lot of garlic, some anchovies, some fresh rosemary and olive oil. Gave it all a good pound before massaging it into my lamb. Then, the meat was covered and bunged into the fridge to marinate away until we were ready for cooking. Truly, it could not have been easier.

Now, normally, I’m an advocate of barbecuing butterflied lamb. But, it just so happens our Mr Weber ran out of gas at the eleventh hour. Tonight’s lamb was oven-roasted. Almost as good!

We served our lamb with roast pumpkin and sautéed silver-beet (swiss chard). Seriously tasty and so easy…

Seriously Tasty Butterflied & Marinated Lamb

• Servings: 4-6
• Time: 45 minutes + marinating
• Difficulty: easy-peasey
• Print

Ingredients

1 x boned, butterflied leg of lamb (about 1.5 kilos/3 1/2 ponds)
6 x cloves of garlic, peeled
8 – 10 anchovy filets
2 x Tablespoons fresh rosemary, chopped finely
1/4 cup quality olive oil
1 x heaped teaspoon salt
Freshly ground black pepper

Method

1) Chop your garlic and anchovies and throw them into a mortar and pestle for a good pounding (don’t panic if you don’t have a mortar and pestle – just chop a little more finely and mash together in a bowl) then add the chopped rosemary and olive oil. Pat your butterflied lamb dry and transfer to a dish that will fit in your fridge. With the fat side up and using a small paring knife, make several small slits in your lamb. Rub half the marinade over the surface of lamb, pushing some marinade into slits. Turn the lamb over and repeat. Cover the dish with cling film and refrigerate for up to five hours. Bring the lamb to room temperature for an hour before cooking.

2) Heat your oven to 200°C/400°F.

3) Sprinkle your salt and pepper evenly over the lamb. Place the lamb onto a baking tray and cook in the oven for 20-30 minutes until medium-rare (or a little longer if medium is preferred). Remove from the oven and rest loosely covered with foil for 15 minutes before carving.

Note: I used metal skewers through the meat to keep it flat when cooking

E N J O Y !

Sleep and the Autoimmune Protocol

Tags

AIP, Autoimmune Protocol, Lifestyle, Melatonin, Regular Sleep, Sleep, Stress, Thoma Dekker, W.C. Fileds

(Image from here, Graphic by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Sleep is that golden chain that ties health and our bodies together. (Thomas Dekker)

So, by now you know about the elimination-style diet that is the AIP (Autoimmune Protocol) that LM and I are currently undergoing here. And, the diet is fairly restrictive, at least to someone who is not used to the idea of removing so many tasty, more-ish, addictive, convenient foods from their day-to-day lives!

But, the protocol is about more than just the eating bit. There are a number of other factors that need to be addressed while you are on the protocol. And if you fail to address these, you’re kind of missing the point of the whole thing – which is to heal the gut, regulate hormones, and hopefully put autoimmune issues into remission by identifying any food triggers.

And, one of these extras factors is sleep…

We all know that sleep is important for our health.  Studies that evaluate the physiological changes caused by not sleeping or not getting enough sleep have shown just how critically important sleep is.  And for those of us with autoimmune issues, it is especially important. Sleep plays a critical role in managing inflammation, stimulating the immune system, and regulating hormones – all of which are problems when the immune system is compromised.

And, even if you don’t have any autoimmune issues, while it may seem like losing sleep isn’t such a big deal, sleep deprivation has a huge range of negative effects that go way beyond feeling a little tired. It affects your judgment, coordination, and reaction times. It can also affect your waistline.  There are two hormones in your body that regulate normal feelings of hunger and fullness (ghrelin and leptin). When you don’t get enough sleep, ghrelin levels go up which stimulates your appetite, and your leptin levels go down, so you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave. 

The best cure for insomnia is to get a lot of sleep. (W. C. Fields)

I used to sleep like the dead. Not any more. About ten years ago, I had a home invasion which involved waking up to find three men in balaclavas in my living room. Fortunately, they were more interested in my wallet and laptop than in me, but it affected my ability to sleep. In a massive way. I no longer sleep like the dead. In fact, I wake at the first unusual sound. And, that’s not good.

I’m finding achieving quality sleep is the most difficult aspect of the AIP 

One of the issues has been the heat wave that Sydney has been experiencing recently. It’s hard to sleep when it’s too hot. And then, I get to sleep, but I have trouble staying asleep.  I wake up for whatever reason and have difficulty dropping off again. My brain likes talking to me. About all sorts of things. Most of them can wait until daylight, but my brain doesn’t seem to get that bit.

So, I have made a few changes in the ‘sleep preparation department’ in an attempt to get both more sleep AND better quality sleep.

Keeping a regular sleep schedule – According to the experts, getting your body’s natural sleep/awake cycle in sync is one of the most important strategies for getting consistently good sleep. That means going to bed and waking up around the same time every day. For me, that means doing my best to be in bed by 10pm each night. SUCH a party animal, me!

Trying (hard!) to regulate my sleep-wake cycle – Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. In theory, your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light. However, so many aspects of our modern life can disrupt the body’s natural production of melatonin. In particular, bright lights at night — in front of the TV or computer screen — can suppress your body’s production of melatonin and make it harder to sleep.

I’m spending more time outside during daylight. Bella is loving it! We go for a walk first thing to jump-start my ‘awake’ cycle.

And then, at night, I’m trying to steer clear of my computer.

Creating a bedtime routine – Apparently, a peaceful bedtime routine sends a powerful message to your brain that it’s time to slow down and let go of the day’s ‘stuff’. So, we’ve implemented ‘operation sleepy time’ here at Casa TSL. LM makes me a mug of herbal tea in the evening. As silly as it sounds, I now look forward to it.

Eating right and getting regular exercise – what you eat and how you exercise plays a role in how well you sleep. I know this is true – I’ve had three weeks with no caffeine or alcohol! We try to eat early here at Casa TSL (at least two hours before bedtime). And, while it’s definitely not my natural inclination, I’m doing some form of exercise every day.

Getting anxiety and stress in check – Residual stress and worry can affect your ability to sleep well. This certainly applies to me. I’m a bit of a stress-head – my brain is a chatterbox! I’ve really struggled to find a relaxation method that works for me in an effort to manage this. I seem to be one of those terribly ‘un-cool’ people for whom yoga is not the nirvana state it is for others. So, four weeks ago I started Tai Chi. I found a great (and wonderfully quirky) teacher. And, even better, my sister comes with me to class.

I’m already practising some of the techniques I’ve learnt to help me relax back into sleep when I wake during the night.

So, it’s a bit of a work in progress, this sleep project. But, I have to tell you I’m pretty committed to improving my quality of sleep. When you start reading about all the health issues that are exacerbated by lack of sleep, it’s pretty scary. Enough to keep you awake at night, even…