The End of an Era and a New Beginning…

Tags

Autoimmune Protocol, Change, End of an era, Health, Health Coaching, Joanna Frankham Coaching, joannafrankham.com

Toto, I have a feeling we’re not in Kansas anymore. (L. Frank Baum)

Today marks the last post for ‘This Sydney Life’. Yep. The last post. Ever.

And, it feels weird to write that sentence. This blog, my ‘starter blog’, has given me so much over the past three years…

And, anybody who blogs will know what I mean.

When I started ‘This Sydney Life’, I had no idea where it would lead. No idea that I would give up more than twenty years in corporate human resources to pursue more study and a change in career direction. No idea that I would work out that my two-plus decades of chronic skin issues would finally be diagnosed as an autoimmune issue and lead me – after much research – to a radical change in diet, lifestyle and career. And, most of all, I had no idea I would meet so many wonderful people from around the globe through my wee starter blog.

Some of you have become cyber-friends. Some have become real world friends. And some are a combination of both…

‘This Sydney Life’ has been an amazing ride and I am so grateful.

And in case you’re curious…

This post will be my 434th. That’s an average of 2.7 posts per week. I’ve worked out that I quite like posting twice a week.

At the time of writing 376,250 people have checked out ‘This Sydney Life’. There have been 6,251 comments.

My most popular post ever is Luke Mangan’s SERIOUSLY GOOD Osso Buco. He even trumps Jamie Oliver!

A pessimist is someone who has forgotten the joy of beginning. (Marty Rubin)

If you happen to be one of the peeps who check in with me regularly, you’ll know that for the past couple of years I’ve been on a pretty comprehensive health caper.

And, it’s been genuinely life changing.

So much so, that I made the decision to study at the Institute for Integrative Nutrition. In February I qualified as a Health Coach.

Health Coach – A Health Coach is knowledgeable adviser who provides ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness. If you were place your health on a continuum, a Health Coach would be the bridge between needing to see your doctor and optimal health.

In my previous career in human resources, the bits of my role I loved more than anything were when I had the opportunity to make a difference to a person’s life by helping them navigate their world a little more clearly. I think many of us (including me!) are guilty of over-thinking things that go on in our own worlds.

One of my best things is the ability to work with people to unpack some of this confusion and create a clearer path.

So, today I’m pleased to announce that I’m launching Joanna Frankham Coaching.

I’m helping people transform their lives by taking a look at what’s working for them now and making it better.

Some of that’s about food. Some of it is about looking at lifestyle factors that may need tweaking. But, most of all, it’s about finding individual solutions for each client. Because we’re all different.

I’m excited about where it may lead.

And, I’ll still be blogging. Just in a different place. I’ll continue to post recipes and health and wellness tips, along with sharing any other tidbits I think may be of interest to you.

I’m really hoping you’ll choose to follow me over to joannafrankham.com and continue what we’ve started here. You don’t have to do anything. At some stage over the next day or so, all my TSL posts will transfer across to the new site. A little bit of inter web magic.

Oh – and I’ll also be launching a fortnightly newsletter with my coaching practice, too. If you choose to subscribe (and, I’d love to invite you to do just that!), you’ll be able to receive these straight to your inbox.

The newsletter will keep you posted on what’s happening on the blog, but they’ll also be full of other stuff, too – articles on health and wellness, and giveaways.

Featuring some of TSL’s most popular recipes

And, to say thanks for signing up for my newsletter, I’ll send you a link to download my free eBook featuring some of my most popular recipes.

Before I sign off today, I want to say a HUGE thank you to you for following my starter blog here at ‘This Sydney Life’. I’ve had so much fun.

I hope to see you soon over at joannafrankham.com.

x

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The Other Side of Family Time at Casa TSL…

Tags

Autoimmune Protocol, Coeliac Disease, Gluten Free, Gluten Free Pancakes, Health, Sydney, Sydney for Kids

iPhone Pics at the Sydney Aquarium!
(Image by TSL)

Nobody can do for little children what grandparents do. Grandparents sort of sprinkle star-dust over the lives of little children. (Alex Haley)

My Mum and Dad have a tradition.

tradition
noun tra·di·tion \trə-ˈdi-shən\
a way of thinking, behaving, or doing something that has been used by the people in a particular group, family, society, etc., for a long time

It’s a new-ish tradition in that it was born when my oldest nephew turned seven. His grandparents – my parents! – brought him across the ditch to Sydney for a visit with his aunts. And, the deal is that his siblings get to do the same thing when they are seven, too.

That was three years ago now.

This past week, it was my second nephew’s turn. It’s been a pretty action packed few days of doing things around Sydney that an almost-eight year old likes to do.

We’ve been to the Australian Museum where we made snakes, the Taronga Zoo where we patted a sea-lion and fed wallabies, the Sydney Aquarium where we saw sharks and dugongs, and – our mutual favourite – to the most fabulous performance about dinosaurs at the Dinosaur Zoo at the Sydney Opera House.

And, in addition to all of that there’s been swimming and baking and dog walking and lots of socialising.

So much fun!

Blue, my almost-eight nephew, has recently been diagnosed with Coeliac disease. Not much fun for anybody, let alone a little person. And, he’s been such a trooper about it.

But, at times it must feel like he’s permanently stuck looking at the world from the inside of a deep sea diver’s outfit…

Blue, the Deep Sea Diver
(Image by TSL)

It’s one thing for me, a fully formed adult, to suspect a gluten sensitivity and voluntarily give it up to see how I feel*. It’s quite another to be forced to adopt a weird diet at the age of seven, and have to audit every item of food that might pass your wee lips.

I had not appreciated quite how much of a challenge that could be for a little person.

It was easy at Casa TSL. We’ve been a gluten-free household – and more – for well over two years, now. It’s no big deal for me to make gluten-free everything.

Dining out ‘on the hop’ was entirely another matter…

And, little bodies need recharging. Often. And, sometimes the snacks that aunties (and Omis) provide just don’t quite cut it. There’s a desire for french fries (nope – oftener rolled in flour and cooked in the same oil as glutened snacks) or ice cream (nope – packaged ice creams usually have gluten) or sushi (nope – there’s gluten in the vinegar used to bind the rice)… I have a new-found respect for all those parents dealing with multiple food allergies.

But, we managed.

Blue and I made cherry choc-chip cookies free of eggs, gluten, grains and dairy. Want that recipe?

My coconut ice cream was a huge hit. And, when Blue requested a lemon flavoured version, a new recipe was born. Watch this space!

Raw cacao hot chocolate became a morning treat after breakfast. And, it transpires that gluten-free pancakes (I subbed out the agave for maple syrup) served with whipped coconut cream and strawberry coulis are a hit with young players!

So, we had a fab’ week of family time here at Casa TSL. Normal transmission will now resume…

* SO much better!

Family Time at Casa TSL

Tags

Blogging Break, Carol Saline, Family, Holidays, New Zealand, Sisters

Me (R) with my little sister (L) a million years ago in New Zealand
(Image by TSL’s Dad)

Sisters function as safety nets in a chaotic world simply by being there for each other. (Carol Saline)

Me (R) with my little sister (L) late last year in Sydney!
(Image by LM)

My sister and I have family visiting from New Zealand this week, so I’ll be a little scarce. See you on the other side!

Things Julia Child has Taught Me (That Have Nothing to do With the Art of French Cookery!)

Tags

Career Change, Cooking, Friendship, Health, Health Coaching, Julia Child, Learn to cook, Passion, Quotes

Isn’t that the BEST pic?
(Original image by Paul Child)

I’m a little bit in love with Julia Child. You could say I have a girl-crush on her.

Don’t know who Julia Child is? – Where have you been?

In a nutshell, Julia was a TV chef and author. She is most famous for adapting complex French cooking for everyday Americans, in a time when cooking was not in vogue, with her groundbreaking cookbook ‘Mastering the Art of French Cooking’.

Mainly, I love the paradox of Julia – so very sensible and yet, at the same time, so wonderfully kooky and eccentric.

And, I love that she was middle-aged before she found her true passion. She may have started cooking in her thirties (like me!), but it was much later that this became her driving force. And, she found such joy in her cooking.

Julia Child gives me confidence that I can change direction. In a big way, too.

So, today’s post is a celebration of Julia…

I totally relate to this. I didn’t really start to cook until my thirties, either. But I have always loved to eat! And if you haven’t yet really mastered cooking, it’s never too late to learn!

And, it took me a while to find my cooking mojo. Like any craft – learning to cook takes practice. It’s only by trial and error that you gain confidence.

But, the really great thing about being able to cook is that everybody has to eat.

Sure, some people enjoy food more than others, but everyone eats… And, it’s a skill that will ensure you never have to eat another take away meal again (unless you really want to!).

I’m not a fancy cook. Nuh-uh! In fact, my preference is to keep things pretty simple. Unless it’s a special occasion, of course.

But I do insist on good ingredients. The best I can find. By this I mean – as Julia says – as fresh as possible, minimally messed with (preferably organic), and locally grown if I can get it.

That also means I head to my farmers market every weekend. LM comes with me. So does Bella. And, anyone else I can drag along. I love it. I talk to the farmers. I buy what’s in season. And I get ideas for my cooking experiments. LM is a willing subject!

While I’m a big advocate of keeping things simple, I have learnt that some level of planning is key. Having a good stash of homemade stock (bone broth) at the ready in my freezer means I can always whip up something healthy and tasty, even on those nights I can’t face cooking from scratch. Once a month, I make a big jar of fermented vegetables (TSL’s House Kraut), which keeps my gut happy! And, I’m a fan of batch cooking.

You’ve heard me say it before – Cook once to eat twice or thrice. That way, there’s always something in your larder as back up.

I’ve discovered that I’m really passionate about getting healthy. I’ve been doing this by applying the principles of Sarah Ballantyne’s Autoimmune Protocol.

Over the past two years, I’ve changed the way I eat. I’ve changed the way I approach sleep (hint: it’s a priority!) And, I’m pretty committed to managing my stress levels, too.

Along the way, I’ve been voraciously reading, learning and trying out realistic ways we can apply healthy changes to our every-day lives.

And, it’s been so successful for me that I now want to share that knowledge by working with others to effect healthy changes to their lives. I’ve recently qualified as a Health Coach. I’m in the process of designing my website. And, this blog will eventually migrate over to the new site.

So, you’ll notice a few changes heading this way at Casa TSL in the coming weeks. More on that in a later post. I hope you’ll stick with me…

The more I explore this healthy living gig that we’ve adopted here at Casa TSL, the more I realise that I will never know everything there is to know about it. Impossible.

And, I’m not alone. New discoveries are being made every day.

For example: – even five years ago, we had no idea just how important the health of our microbiome was to our general well-being. We hadn’t made the connection between gut health and how it has the capacity to affect such diverse aspects of our physiology as our mental health and our immune system.

And, I’ve discovered I really like learning about health. It’s such a positive topic – especially when small changes can have such dramatic effects.

So, the wonderfully ebullient Julia Child has taught me a lot. I’ve followed her advice and found something I’m passionate about. And, I AM tremendously interested in it. It’s inextricably tied to cooking real food well. Which is mighty convenient – because that’s also a passion for me. 

Have you found something you’re passionate about?

 

Wishing You a Wonderful Christmas…

Tags

Barry Manilow quote, Christmas, Christmas Message, Festive Season

It’s starting to look a lot like Christmas here at Casa TSL…

A BIG thank you for all your support during 2014.

Wishing you a very warm and wonderful holiday season in your wee corner of the world.

LM and I are off to New Zealand to celebrate the festivities with my family, so TSL will be taking a wee break for the silly season. I’ll be offline until the middle of January. BUT! – I look forward to seeing you back here in the new year.

TSL’s Greatest Hits to Date

Tags

Autoimmune Protocol, Cooking, Jamie Oliver, Luke Mangan, MTHFR, Nigella Lawson, Nightshades, Pete Evans, Recipes, Sophie Digard

…only I’m not NEARLY as fit. Or as flexible. And, I don’t have any tattoos. And, frankly, my singing voice sucks. But otherwise…
(Image from here)

Some posts just keep on giving. And, recently there’s been a bit of movement on my ‘Greatest Hits’ page…

Of course, these are the ‘All Time Greatest Hits’. So, depending on when something is posted may well have an impact on its popularity.

It’s interesting (to me, anyway!) just which posts make the top ten. Some of them are no brainers. Jamie and Luke tend to compete for 1st and 2nd place. But some, like my failed attempts to crochet (which is STILL holding firm at number 11) remain a mystery.

And, a couple of my own recipes – AIP compliant, no less, are fast moving up the ranks… Woop! The AIP movement is growing, too – two of my more ‘information oriented’ (and recent) posts on subjects like MTHFR and nightshades have surprised me in their popularity.

Hope you enjoy this wee trip down the memory lane of TSL’s most popular posts…

1. Luke Mangan’s SERIOUSLY GOOD Osso Buco

2. Jamie Oliver and His BEST EVER Pukka Spiced Slow-cooked Lamb Shanks

3. Sophie Digard & Her Creative Crochet

4. Not Quite Nigella (But Her Flourless Chocolate Orange Cake Recipe)

5. Heston’s Way to a Perfect Soft-Boiled Egg

6. Pete Evans and His SERIOUSLY GOOD Bliss Balls…

7. What is This MTHFR I Keep Hearing About?

8. Osso Buco – AIP Style

9. Autoimmunity and the Removal of Nightshades from Your Diet

10. RIDICULOUSLY GOOD Herbed Slow Cooked Lamb Shanks

(Image by TSL)

…and, in case you’re interested, THAT crochet post!

11. Learning to Crochet; a Lesson in Perseverance

The GREAT Oil Pulling Experiment…

Tags

AIP, Autoimmune Protocol, Coconut oil, Dentist, Gum Disease, Gums, Natural Teeth Whitening, Oil Pulling, Oral Hygiene, Teeth, teeth and gums

(Image by TSL)

Trips to the dentist – I like to postpone that kind of thing. (Johnny Depp)

This is a good news post!

So, it’s pretty common knowledge that I’ve been on this roller coaster ride to heal my gut (and autoimmune issues) over the past few months year or so. I talked about it in more detail in my post on the autoimmune protocol introduction and then again in the one about all disease beginning in the gut. I think I may have mentioned the problems I have with my teeth and gums, too (in passing – not the sexiest topic!). All this teeth-stuff included some periodontal surgery earlier in the year following a particularly nasty gum infection.

Just as an aside – I don’t recommend periodontal surgery if you can possibly avoid it. Not much fun. Instead – look after your mouth!

As I continue to learn more and more about the importance of gut-health, I am not really that surprised to discover periodontal health goes hand in hand with general health and well-being. At its most simple, it all comes down to an imbalance of bacteria – too many of the bad germy-Jims, and not nearly enough of the good ones. And, when your immune system is compromised, it’s almost impossible for your body to heal itself.

Well, on Tuesday of this week, I had the trifecta of dental appointments. It started early with the dentist, moved onto the hygienist and was rounded out with a meet up with my periodontist. As you might imagine, I wasn’t looking forward to it all.

I have been seeing my dentist a lot this year. Mainly because I had a crown fitted earlier in the year after cracking a back molar. It hasn’t been a smooth process. It seems nothing to do with my teeth and gums ever is!

The last time I visited my dentist was about the same time I started the gut healing protocol. I was going to have at least a month of being almost totally focused on healing myself. So, I thought it might just be time to give this oil pulling thing that I had been reading about a red-hot go. At the very least, I could commit to a daily regimen of oil pulling religiously for a month. Just one wee month. Just to see if he noticed a difference on my next visit. Sort of a ‘self-experiment’, if you will.

Don’t know what oil pulling is?

Oil pulling is an ancient Ayurvedic remedy that uses natural oils to clean and detoxify teeth and gums. It is reputed to have the added effect of whitening teeth naturally and there is some evidence that it is beneficial in improving gums and removing harmful bacteria – bonus!

The concept is really simple. You swish a couple teaspoons of a vegetable based oil in your mouth for about 20 minutes. You then spit it out and rinse thoroughly. Traditionally, back in India, oil pullers used virgin sesame oil. I use raw coconut oil because it has antimicrobial, anti-inflammatory, and enzymatic properties. Plus, the smell of sesame oil first thing in the morning just doesn’t do it for me.

Coconut Oil at the ready…
(Image by TSL)

Oil pulling is best done in the morning, before eating or drinking anything. I do it while I’m in the shower.

Dentist, n.: A Prestidigitator who, putting metal in one’s mouth, pulls coins out of one’s pockets. (Ambrose Bierce)

But, exactly HOW do you oil pull?

1. Put 1-2 teaspoons of oil into your mouth. I use a couple of teaspoons of organic coconut oil. I scoop it out as a solid, chew on it a few times and let it melt in my mouth before starting to swish. If you prefer the taste, you could add a drop or two of peppermint oil.

2. Swish around your mouth for 20 minutes. Suck and pull the liquid oil through your teeth and around your gums. Be careful not to swallow! Apparently the timing is key. You want to do it long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria. You will find that the oil gets thicker and milky as it mixes with your saliva. It will increase in volume.

3. Spit out the oil into the rubbish bin. Don’t spit into the sink! It will block your sink as it hardens. And, definitely don’t swallow the oil because it will be full of all the bacteria and toxins you’re working so hard to get rid of in your mouth.

4. Rinse well with warm water.

In one month, I’ve ‘pulled’ almost this entire jar of coconut oil…
(Image by TSL)

To be honest, it does take a little getting used to. It’s winter here, so the coconut oil takes some time to melt in my mouth before I start swishing. But, after the first 2 or 3 days, I found I got into a bit of a routine. It’s not difficult. And, I find swishing in the shower almost meditative. And, you do have to focus on the swishing – so, it keeps your mind other things (which – in my case – is a good thing!).

And now or the good news!

My dentist estimated between a 20 – 40% reduction in plaque build up since my last visit a month ago. That’s just from oil pulling. My hygienist even danced a wee jig at the improved state of my gum health since she last saw me 6 months ago. And, while that is certainly not all due to the oil pulling – pretty sure my gut healing is having some effect – the reduction in plaque build up is.

I think I’m going to keep on oil pulling. It’s now part of my daily routine.

Heal Your Gut – Random Thoughts and an Update!

Tags

Autoimmune Protocol, Autoimmunity, Detox, Diet, food, Frank Lipman, Lifestyle, the Detox Summit, Toxic Thoughts

(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. And, if you want to know why I’m on the sugar-free version of the Autoimmune Protocol, you can read about that here.

In case you hadn’t been paying attention, I’m currently a little bit obsessed with health. Specifically, my health and how my diet and lifestyle choices can improve it.

It’s hardly surprising, really. Up to about 18 months ago, LM and I were considered the ‘foodies’ amongst our friends. We were the go-to people for advice on what was new and good in the Sydney eating scene. We’d dine out 2 or 3 times a week. We connected through our food experiences. And, it was fun!

And then, we started joining the dots around some growing health issues. Our dining out stopped. Abruptly.

I haven’t been out to dinner at a restaurant since 2013.

I can’t safely dine out on the severely restricted diet I have been on since the beginning of this year.

What I have been doing is an awful lot of reading on what it is to be healthy in today’s world. And, what I’m learning is both scary and enlightening.

I’m learning that the rate of autoimmune disease is rising at an alarming rate in the western world. I’m learning researchers have identified between 80-100 different autoimmune diseases and they suspect at least 40 additional diseases of having an autoimmune basis. These diseases are chronic and can be life-threatening. I’m learning that autoimmune disease is now one of the top 10 leading causes of death in female children and women in all age groups up to 64 years of age. And, I’m learning that there is a close genetic relationship that exists among autoimmune disease sufferers which explains the clustering found in individuals and families.

So, there’s a genetic component, which you can’t control. It’s a lottery. And, then there’s a lifestyle component. This, you can – to some extent at least – control. And, if you don’t, there’s a good chance that at some stage it may come and bite you. You just don’t know when.

This week, I’ve been dipping into the Detox Summit, an online event bringing 30 experts together to discuss all aspects of detoxification with the goal of helping you return to a healthy state of wellness.

(Image from here)

The problem is we are not eating food anymore, we are eating food like products. (Alejandro Junger)

I haven’t had time to listen to all the interviews, but I was particularly interested in hearing from Dr Frank Lipman. I wasn’t disappointed.

Dr Lipman is a New York-based medical practitioner who marries Eastern and Western medicine to facilitate wellness. During an earlier lecture from him, he painted a wonderful picture that resonated for me about how Western medical practices tend to treat the body like a machine – if a part breaks down, we put a patch on it or replace it. Eastern practices, on the other hand, treat the whole body like a garden. Every part of the garden requires attention for the garden to truly thrive.

(Karl Maugham Image from here)

Even though you may have been given a diagnosis, always ask these two questions with any chronic problem:
1) What is harming you and needs to be removed to permit the body to heal?
2) What is lacking or what does your body need to promote healing? (Dr Frank Lipman)

This time, Dr Lipman was speaking about detoxing and the effects of toxicity on our general wellbeing. Some of the wee pearls that really jumped out for me during his detox session were:

• There is growing understanding that toxic thoughts – anger, resentment and worry – can have devastating effects on health.  As you fix mental and emotional issues, you become more resilient and this has a snowball effect on health.
• As a practitioner, if he doesn’t have the answers, he will always treat the gut. Generally, when you treat the gut, you can see improvement relatively quickly and, because of the high levels of serotonin found in a healthy gut, this will have a direct impact on mood.
• Dr Lipman finds gut dysbiosis in at least 75% of his patients. This is caused by a number of factors – GMO foods, antibiotics (including those in meat), an unfavourable gut environment from illness and/or stress.
• More and more people are becoming sensitive to – not only gluten, but – all grains. There is a general growth in insulin resistance.

I have written before (here) that I am a worrier of epic proportions. And, that I’m pretty masterful at hiding my amazing ability to worry. For me, this idea that our thoughts can make us physically ill is a difficult pill to swallow (bad pun – sorry!). So, as I enter week 3 of my gut-healing protocol, it is with a firm focus on watching my thoughts and working at being more present. I’ve a couple of wee experiments on the go – I’ll tell you about them a little down the track.

My new mantra is ‘be kind to yourself’! Maybe it should become yours, too?

 

A Week of AIP-Friendly Breakfasts (a Photo Montage!)

Tags

AIP, Autoimmune Protocol, Breakfast, Breakfast Hash, Easy Breakfasts, Elimination Diet, Paleo

(Original image from here)

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”

“What’s for breakfast?” said Pooh. “What do you say, Piglet?”

“I say, I wonder what’s going to happen exciting today?” said Piglet.

Pooh nodded thoughtfully. “It’s the same thing,” he said.” (A.A. Milne)

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. And, if you want to know why I’m on the sugar-free version of the Autoimmune Protocol, you can read about that here.

I think my Dad and Pooh have a lot in common when it comes to breakfast. I suspect Dad wakes up thinking about what he’s going to have for breakfast most mornings. I can’t blame him one bit – breakfast is probably my favourite meal of the day. And, when you’re following the autoimmune protocol like me, the question you get asked most often is “What do you eat for breakfast?”.

Way back in March of this year, I wrote about the magic that is the No Recipe Breakfast Hash. And, I’m here to tell you, nothing has changed. If anything, my love of the breakfast hash has grown. Once you get over the fact that you can longer eating cereal or toast, that the carbs you know and used to love are off the table, the advantages of the hash are many.

Here are a few:

• Hash is an awesome way to get more vegetables into your system. Your Mum was right about eating your greens (most of us still don’t get enough)
• Hash is a great way to use up all those leftovers in the fridge. Less waste has gotta’ be a good thing – for your wallet and for the planet!
• Hash tastes seriously good. Especially when it’s made from last night’s leftover slow cooked meal. Our current favourite is the Jamie Oliver Inspired Four Hour Lamb. I’ve worked out I can fit two shoulders of lamb into my le Creuset and this gives us extra meat for days!
• Hash is a great way to get more healing bone broth into your tummy
• Hash is quick. It takes me less than 10 minutes to whip up my basic hash with leftovers and a few wilted greens. You could even do enough for the week, portion everything up and then zap it in the microwave when you get to work.
• Hash tastes even better with a side of fermented vegetables. A great way to get even more nutrient-dense goodness into yourself.

Today, I thought I would show you just how much I love my breakfast hash. A picture paints a thousand words and all that!

So, without any further ado, here are my last five days of AIP-friendly breakfasts…

Day 1
A medley of shredded sprouts sautéed in coconut oil and a little bone broth, smoked mackerel and diced avocado, served with leftover salsa verde
(Image by TSL)

Day 2
Bacon and leek sautéed in bacon fat and a little bone broth, and served with half a diced avocado (market day tomorrow – the fridge is looking a wee bit bare)
(Image by TSL)

Day 3 (Brunch with LM)
Meatloaf Hash – LM’s world-famous AIP-friendly meatloaf sautéed with bacon, red onion, leek, and shredded sprouts in coconut bacon fat and bone broth
(Image by TSL)

Day 4 (another brunch with LM)
Leftover 4 hour lamb and minted gravy with last nights leftover roasted veggies, cavalo nero and leek
(Image by TSL)

Day 5
The last of LM’s world-famous AIP-Friendly meatloaf and the last of the minted gravy hashed with leek and shredded sprouts sautéed in coconut oil
(Image by TSL)

Instead of telling the world what you’re eating for breakfast, you can use social networking to do something that’s meaningful. (Edward Norton)

I’m choosing to believe that Ed Norton may just be wrong on this occasion. The autoimmune protocol can be a daunting exercise to kick off – especially at the beginning. And, I think breakfast choices require the biggest mind shift. It is fair to say that I still miss having eggs and I’m certainly looking forward to the day that I can reintroduce them. But, for now the AIP-friendly breakfast hash is a winner here at Casa TSL.

If you’re on the autoimmune protocol and have any alternative breakfasts to share, please feel free to comment!

Two Simple Tricks to Be Present (Without Resorting to Yoga)

Tags

AIP, Autoimmune Disease, Breathing, Lifestyle, Meditation, Mindfulness, Paleo, Relaxation Technique, Stress Managemanet, Sugar free

(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. And, if you want to know why I’m on the sugar-free version of the Autoimmune Protocol, you can read about that here.

Few of us ever live in the present. We are forever anticipating what is to come or remembering what has gone. (Louis L’Amour)

There’s a lot of talk about ‘mindfulness’ floating around the mainstream media these days.

But what exactly is mindfulness?

Let’s say we all agree that mindfulness is the mental state achieved by focusing your awareness on the present moment, while at the same time acknowledging and accepting your feelings, thoughts, and bodily sensations. That means, it’s all about enjoying the moment you’re in right now without worrying about the past. Or, the future. Or, what you’re going to cook for dinner tonight. Or, if what’s-her-name is offended. Or… or… Just, or.

And, if that is so, I have to admit that it is the one BIG area of this health caper that I particularly struggle with. I worry about EVERYTHING. And, people who know me well are surprised to learn this about me.

So, not only do I worry, I hide it.

I can handle the practical stuff – eat this, don’t eat that; drink more water; get enough sleep; get enough sun; move; play. Let’s face it, I’m a pretty pragmatic kind of girl. Hardly surprising really – my Dad is an accountant and my Mum is German. It’s the slightly more esoteric concepts that I find more difficult. Things like: manage stress.

Sure. Tell me how to do it, and I will…

So, I’ve been on a bit of a personal mission to quieten my mind. And, if you’re like me, and you worry about all manner of stuff, you’ll understand just how difficult this can be.

I tried meditation.

I took a series of personal sessions. And it was great (if somewhat expensive). I would float home.

But, when I tried it by myself, my mind wouldn’t shut up. It doesn’t help that I can think of a million things I’d rather do that just sit and be still. I can honestly say I would rather iron than try to meditate. How sad is that?

(Image by TSL)

I tried yoga.

Why they always look so serious in Yoga? You make serious face like this, you scare away good energy. To meditate, only you must smile. Smile with face, smile with mind, and good energy will come to you and clean away dirty energy. Even smile in your liver. Practice tonight at hotel. Not to hurry, not to try too hard. Too serious, you make you sick. You can calling the good energy with a smile.
(Elizabeth Gilbert – From Ketut Liyer, the Balinese healer)

I’m just not a yoga kinda girl. I’ve tried to be. On several occasions, in fact. But, I just haven’t found my ‘yoga groove’.

And, I’m quite jealous of those who have. These tribes of lithe and lycra clad, super flexible peeps who comfortably walk the high street in their exercise gear with their yoga mats rolled and slung over their shoulders are part of a ‘cool crowd’ that just isn’t me. Too self-conscious.

I tried Tai Chi.

Since meditation isn’t my thing and yoga doesn’t seem to be either, I thought perhaps the moving meditation that is tai chi might be more my thing?

Earlier this year, the fates delivered me to the wonderfully warm and deliciously quirky Alison of Empower Tai Chi. I started attending her classes of a Monday evening and – because of her, I suspect – was enjoying myself. Tai Chi with Alison was fun. It made me feel good. And, I was getting into it.

But then we moved. And, navigating two Sydney bridges in rush hour traffic seemed counterintuitive to me, given I was trying to manage my stress and all that. So, Alison and her terrific tai chi classes are on hold. I have been investigating an alternative over on this side of the bridge, but I haven’t started anything yet. I miss Alison.

Which brings me to the two tricks I promised you.

Mindfulness classes are all very well and good. But what if a girl can’t wait? What if she needs something immediate? Something she can do on the fly? Every day, even? These two little tricks are mindfulness techniques that anyone can do. Trust me. If I can do them, anyone can.

They’re free and you can do them anywhere, anytime. Best of all, they work.

The only catch is you have to remember to actually do them.

Trick #1: Breathe through your nose.

The next time you take a walk, commit to breathing through your nose for the duration. In AND out. Don’t even open your mouth. That’s it. That’s trick #1.

It’s actually harder than it sounds. But, because you have a focus – on your breath – it’s not so easy for your mind to wander to far. Don’t panic if it takes some practice. Just come back to it.

Here in Sydney, we have a number of fabulous walks around the city. One of my favourites is the Centennial Park circuit. It’s 4 kilometres of parkland and water in the middle of the city. LM cycles while Bella and I walk. No talking. No iPod. Just me, Bella and my breath. It’s a great way to start the day.

(Image by TSL)

Trick #2: Dr Andrew Weil’s 4-7-8 Breathing Exercise.

I have long been a fan of Dr Andrew Weil and his functional approach to health. The way he marries Eastern and Western attitudes to health appeals to me and I have a number of his books on my shelf.

Dr Weil’s 4-7-8 (or Relaxing Breath) exercise is also simple, free and can be done anywhere (although it is recommended you sit with your back straight when you are learning the exercise.)

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

You always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is what is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases.

According to Dr Weil, this exercise is a natural tranquilizer for the nervous system. It certainly feels like one. He advises to do it at least twice a day. More if you want (or feel the need). He also advises not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little light headed when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it becomes a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. And, everyone can benefit from it.

If you’d like to see a video of Dr Weil demonstration the 4-7-8 Breath Exercise, just click here.

For me, this 4-7-8 breathing practice is one of the best techniques I have come across for being present and getting mindful. And, when you’re present, you just can’t be worrying about anything. Give it a go. What have you got to lose?

The first rule about being mindful is to be mindful about being mindful.

A wee piece of advice… It seems a little illogical to me that I should need to schedule reminders to be mindful. But, apparently I do. I was doing well with my nose breathing and my 4-7-8 exercises. And then it fell by the wayside. Life got in the way. It has a habit of doing that.

It all came to a bit of a head last week. Here’s an example of how that manifested: I sent a shopping list to my dentist via text message. It wasn’t a particularly long list and fortunately, it was fairly innocuous. Obviously, I didn’t mean to send the shopping list to the lovely peeps at Sydney Holistic Dentists. (They don’t offer to shop for their patients as an extra benefit). The text was meant to go to LM.

Don’t believe me? Here’s the evidence.

It was quite an un-TSL thing to do. And it wasn’t my only brain-addled action last week, either. This whole gut health palaver had clearly been weighing a little more heavily on my mind that I thought.

So now I’m onto ‘Operation Mindfulness’. That means 4-7-8 breathing twice a day, minimum. And, trick #1 when I go walking with Bella.

Let’s see what happens!