So far, I’ve had 1 1/2 pots of green tea with lemon, two glasses of kefir, two espressos ~ 1 decaf, & a small dish of oats soaked in kefir (grains first, pulses later for combining amino acids), plus a vitamin D3 supplement
Lunch is going to be lentil, squash, chilli & cavolo soup with nutritional yeast for B bits & parsley for vitamin C. This afternoon I’ll eat some fresh fruit with my iron supplement for more C as it’s good for absorption. Late afternoon I’ll have an iron & more C rich salad with a not quite so mutant portobello & about 40g of mozzarella, though usually I eat hummus or a tiny veg frittata with some cooked tomatoes, cavolo, broccoli.
This evening, I’ll have a glass of kefir with chia & linseed, with nuts, >70% cocoa chocolate, & a date.
No idea what the calorie content is overall, but I once estimated I eat about 1,800 a day. The nuts, seeds & kefir making up over half of this, as well as about 3/4 of my protein intake of 40-50g a day.
I used magnesium spray this morning, so won’t take a supplement at bedtime, & I’ll fit in a sublingual B12 when I remember.
I’m a short **** at 5’2”, & do no aerobic exercise due to health issues, though I do yoga & pilates type stretches daily, & walk almost everywhere as I don’t drive. I’ve increased my calorie intake by at least a third by sticking to a high fat, low starch diet, & maintaining restrictive eating times most days. I have a flexible rule of eating 80% unprocessed food at home, & being more relaxed when out, though probably eat at least 90% good food overall as I’m a fusspot. 🙄
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BadHare
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Ooh love the photo! I'm eating unprocessed, high fat, no sugar but a lot less calories than you as I need to lose 4 stone and I'm a shortie too - 5ft 1". I will introduce swimming and walking soon but have health problems that interfere with exercise too.
What is kefir please? I'm sure I'd like it as I'm totally motivated by healthy ideas.
Breakfast was kale with tomatoes and poached eggs. Lunch was steamed lentils, cabbage and broccoli with a hot sauce.
Have just bought a magnesium spray and take a range of supplements but want to reduce them a bit somehow.
I haven’t worked out how to do a photo montage like Zest, so the oats are tomorrow’s late brunch.
Kefir is a super probiotic, & the only one proven to reach where it’s wanted. It’s also good for protein & vitamins B12, K2, & boron the latter two being essential for bone formation. I posted some info a few weeks back, as well as several good reads about its efficacy & health benefits.
I tried high protein breakfasts which helped prevent weight gain, but the restrictive eating times, low starch, good fats, enough protein, & adding kefir seem to work best. Also getting my thyroid hormones normalised as I’m no longer cold & hungry all the time. 😀
Supplements are a tricky one. I try to eat. My nutrients, & take what I know I need appropriately. D is best absorbed with fat, iron with C & well away from calcium, magnesium at bedtime on an empty stomach or transdermal spray. It’s cheap & easy to make this yourself. The commercial. Ones being much too strong for me. I use 1l of witch hazel to 250g of magnesium hexahydrate, so it’s about £15 for 4-6 week’s worth that doesn’t make me skin peel. & strong enough that I don’t get cramp or sugar cravings. 😀
I will look for that info you posted on kefir. I have fibromyalgia and mental health issues and would like to be free of meds by finding natural measures. Turmeric is helping greatly but I've not found anything yet that knocks me out at night. I'm sticking to 3 or maybe 4 meals a day depending if I have an early dinner but no snacking. It's really helping me so far.
I pretty much sorted my FM issues by treating myself for secondary hypothyroidism. The symptoms are identical, but drug companies prefer to make a fortune peddling several drugs that don’t work, when one or two cheap ones do. Anti-depressants lower thyroid hormones further, so are counterproductive.
Magnesium should improve your sleep, but won’t get rid of the fatigue & pain caused by low T3.
If you’ve not had thyroid hormones tested, it’s a good thing to have done,along with thyroid antibodies. Most hypo people have an autoimmune thyroid issue,with many finding going gluten free helps. It’s essential to have good nutrient levels for production, conversion, & use of thyroid hormones, & for these to be at optimal levels, ie, right up at the top of the range. Any deficiency in D, Bs especially B12 & folate, iron & ferritin,& deficiency in magnesium & zinc an cause hormone issues. Some people find selenium helps reduce their antibodies.
There’s a lot of info on here, on the TUK forum. The admins are wonderful at helping people get better, though it’s essential to have nutrient levels as well as T3, T4, & TSH tested.
Thank you Mel. I have had my thyroid and other tests very recently and all came back normal. Good but frustrating as the dr said it's the fibro so there's nothing we can do.
I'm taking a good multi-vitamin/mineral, extra B's, flax, turmeric, garlic and a probiotic. I have the magnesium spray.
I'm not eating gluten. I have 7 or so servings of vegetables a day. I'm thinking about going to a herbalist, I have one on recommendation as I don't know what else to try. I'm joining a club in December and the sauna/steam will help the pain.
Rather a lot of doctors don't know how to interpret screamingly obvious hypothyroid symptoms or the blood tests that indicate it. If you have an FM diagnosis, there is no reason why you have to accept feeling c**p for the rest of your life when you CAN get help. Please get a copy of your blood tests & post them on TUK, along with the ranges. No harm trying to find out more when you potentially have your health to gain.
Multi-supplements aren't good. There are no sites that say they are, aside from the companies that peddle them. Here's just one article that seems to be from an exercise website, but there's plenty more: jymsupplementscience.com/th... The bottom line is the nutrients are either in too low a dose to be effective, or they clash & reduce absorption of others. There's a brilliant nutrient expert on TUK called Seaside-Suzy. Take a peek at some of her responses. Also look up Shaws responses as she posts research written by an American doctor who cured FM patients with thyroid hormones. Look up TUK on here & their website: thyroiduk.org.uk/tuk/relate...
Herbal medicine is great, & I've used this for 20 years, but it won't fix a hormone deficiency. The only thing that will is replacement hormones.
I had self-diagnose >40 years of chronic health issues with help of my uni library then TUK. My GP thought I was nuts, & would be wasting my money on snake oil when I told him what I intended to do. Six months later, he had to agree that my treatment worked & that I understand more than he does regarding hypothyroidism & treating my hormone health.
I'm going to give my doctor's practice a call when they open and see if I can get the blood test results. I'll certainly have a look at the TUK site. I'm so glad I came on here, thank you Mel. Will let you know how I get on.
There shouldn't be an issue getting a print out. They're legally obliged to give you this. Don't forget to add the lab ranges after your results as laboratories have different standards of measurement.
Good luck!
• in reply to
i used to use passion flower tea or sleeping pills to help me sleep..but i have run out thats why am writing this at 3am.
i also take magnesium pills when i go to bed as i do get very bad cramp..i dont sleep more then 3 or 4 hours in a day.
• in reply to
I hope you get some sleep soon March. Valerian tea helps me a bit. I heard skullcap is meant to be good. My gp will give me sleeping pils short term but I wouldn't want to take them for long anyway. Have you tried other things? I've been through all the bedroom hygeine tyoe stuff.
• in reply to
ive been on very strong sleeping for 3 years. my doctors will give me what i want as long as i pay there over priced medicine. even with those pills i still only get about 5 hours sleep. ( got a bit of a breathing problem)
i use to grow passion fruit and dry the flowers in the sun..id make tea with them and i think it worked for me..could of been all in my head🤔☺.
i will deffenately ask about what you mention, but for the time been am going to try and stay of the pills.
We can't get melatonin in UK. Dr's may occasionally prescribe it to over-50's (I'm 42). Otherwise I would definitely try it. Hidden
• in reply to
am going to ask at my pharmacy today.. you can buy almost anything over the counter here. but if they dont have it i will ask at my hospital. its 1.30am now been awake long enough now to trust myself in making my frist cup of tea of the day. ☺
That's late to be up. Hope you sleep after you tea!
• in reply to
Hope your tea sends you to sleep.
• in reply to
fell to sleep not long after it . gusse i was more tried then i thought with helping the builders.
6.am have get up and shower, have to drive the children to school by 7 or just after. 😊
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I slept too after a restless week. A bath with magnesium salts and essential oils and massaging jojoba oil on myself after helped. I can't find any information on it now but I read somewhere ages ago that jojoba oil helps sleep and I'm not sure now if that's something to do with melatonin but it does help me.
• in reply to
there some thing i just cant get where i am, but luckly i can get tiger balm and i have someone with farmers wifes hands that gives me a good.going over with it every day. without that help i dont think i would stay mobil for very long. am making notes of advice members have given me to ask at my pharmacy, and i have just added on jojoba. 😊
• in reply to
Good idea. I keep picking up bits here and there too.
My sleep improved a lot when i started taking thyroid hormones. Prior to this, I was wide awake every night between 3-5am which was bad when I had to get up at 5.30.
I didn't get to call doctors today as had mum visiting. I'm going to make it a priority tomorrow, my sleep needs sorting and it sounds like thyroid hormones have definitely got to be tried. Do you buy yours online?
havent tried melainkan, i will look it up and see if i can find it.
i do take bio magnesium every night to help relieve cramp.
am helping the builders at moment and get very tried so falling to sleep is almost instant when my head touchs the pillow ☺ just the staying asleep for a bit longer then 3 hours is the problem.
one addvantage is now at 1.25am is its the only time i can hear myself thinking.😊
I know people who wear mouth guards, to help them breathe more easily at night. I think these would need to be fitted, though I'm not sure. No harm in finding out.
I know that you mentioned in another post that you practice acupuncture. So this may interest you on a simple exercise routine called Tai Chi Qigong Shibashi. I practice each day and attend a weekly class with the eldest aged just 93!!! But don't be kidded by its simplicity as it has an effect on the internal and external as well as balance. See the website taichi18.com/
"Tai Chi Qigong Shibashi is designed to improve the general health and wellbeing of the practitioner. The gentle rocking motions and stretching movements improve circulation and digestion. The chest exercises and controlled breathing are good for lung conditions and asthma. And the overall effect of the exercise is to reduce mental stress and physical tension carried in the muscles of the body. This Qigong is very effective and easy to learn. The gentle movements doubled by the rhythmic breathing are suitable for people of all ages as it does not put too much stress on muscles and joints if done correctly and can be practiced sitting or standing. "
Qigong & Tai Qi are one of the four corners of TCM practice, needling, moxa, & Tuina being the others. There's a good chapter describing the benefits in one of my text books. I've done Qi Gong on pain management courses, once very well as the teacher had learned Tai Qi in China, & once really badly with a physio. I've attended classes whilst I've been away, & find it excellent. I don't have one near me, but do practice some of the movements regularly as it's great for my bad joints.
Yummy all the way and totally agree that there are times where you should be able to eat treats as long as you eat healthily most of the time.
I am able to do aerobic exercise but cannot power walk at present as I have damaged my knee and am undergoing physio; I have replaced power walking with an exercise bike, I do some weights, floor exercises and my physio exercises as well.
You eat such amazing food.
Right note to self - I WILL buy Kefir grains and make Kefir!!
I hope your knee is better soon, be extra careful with it! I know hw frustrating it is to be out of action.
I eat mostly soup, & only bother too cook something more fabncy when I run out. I'm never without staples of kefir, fruit, nuts & seeds. Sometimes I eat baked potato, cheese & beans, which is emergency food, but I really enjoy it.
I am being careful and yes it is frustrating particularly when the weather has been absolutely gorgeous today, it was yesterday as well.
I shall make myself some soups in the slow cooker, I love homemade soup and it is so much better for you than any shop bought rubbish. I've always got nuts and seeds in my cupboard as well as dates. I love baked potato with cheese and beans but the beans I have bought recently are the Heinz no added sugar ones, they are quite different to the other ones you buy as they are nowhere near as sweet. There is nothing wrong with this emergency food as it's a healthy fast food without all of the additives
I've been getting the hang of slow cooker cooking. It's easier than having to watch over the cooker.
Do the sugar free beans contain sweeteners? I settle for pouring most of the tomato sauce away, though I don't go as far as washing them as my friend's aunt used to do. I like Heinz 5 beans for a special potato splurge.
I love my slow cooker and it'll be a lovely curry cooked in it this week as well as looking at ingredients to put in it for soups. My mum used to make a lovely leek soup but problem with my mum's was the fact that she used loads of cream - typical of my mum as she loved her cream.
The sugar free beans are naturally sweetened with Stevia Plant Extracts and aren't bad at all. I've always loved beans but not had the 5 beans before, I'm going to have to give those ones a go.
I bought my slow cooker for making soap, so am only just getting the hang of cooking food in it. My cooker hasn't been used for weeks! Think I've cracked porridge after a few attempts.
I've never put cream in leek soup, isn't that vichysoisse? Had to check the spelling for that. I use good potatoes, & find they have a buttery taste, so mine would be fat free if it wasn't for a sprinkle of cheddar.
I'm avoiding stevia as it's been found to make rats fatter than sugar. I'm miffed as I was down to one type of Ricola till I read that. I'm unable to unsee things related to food.
Never thought of using a slow cooker for making soap. I use my cooker a lot as me and my hubby are total opposites when it comes to food as I try and eat healthily, I have odd slip as I have a brownie last night, and he isn't interested at all in eating healthily but I can't force him. I cook my porridge in the microwave and love the chopped almonds I put in it.
My mum used to call it creamy leek soup, not surprised you had to look up how to spell that word, you'd be a 'good egg' if you knew how to spell that one straight off ;). I also use good potatoes, I switched to more expensive ones about a couple of months ago and that has made a huge difference. I love cheddar and it doesn't hurt having cheese as long as you aren't eating great big chunks of it ;).
I didn't know that about Stevia, I also have Xylitol. I've never heard of Ricola so have just looked it up on the internet.
Honestly, our food in the modern world is a minefield, I wish they would stop messing round with our food and leave it in it's natural state. At the end of the day we have freezers so don't have to worry about things going off!!
I only made soap about 4 times, & the slow cooker hadn’t been used since I dusted it off last month. I’m getting my money’s worth now. 😀
I keep trying fancy porridge, but prefer a pinch of Himalayan salt & a dash of maple syrup.
Have you tried making paleo brownies? They’re healthy, but still have a million calories. I like them with lots of walnuts. The other ingredients are ground almonds, eggs, butter, & chocolate. Nom...
It’s naughty of your hubby not to eat the same nice things as you, though I’m sure it’s not for want of trying. I’ve met two chefs that preferred takeaways.
I did spell the soup right, I just didn’t trust myself!
I love Maris pipers & king eddies, but have found a few others that are just as tasty.
You’re right about food. A nutritionist I met years ago said frozen can be as good as fresh, & I love peas! 😀
Mx
BadHare I just got my thyroid test results. I think they are 'normal' but on the hyperthroid side and not within the 'optimal' range but plasma free T4 is 12.2 (range 7.7-15.10) & plasma TSH level is 0.58 (range 0.34-5.6).
Hyperthyroid people tend to be bouncing with energy? T4 is a measure of what's in your bloodstream, as opposed to what's being utilised by your cells.
Do you have free T3 results? That's the most telling hormone. Also thyroid antibodies that can indicate autoimmune thyroid issues, & nutrient levels for vitamins D, B12 & folate, & iron & ferritin? Any deficiency in these results in low conversion of T4 to T3 which is what our cells need for energy. If your GP hasn't tested these, he shouldn't diagnose you with something else.
A lot of people have them done privately, if their GPs refuse. There's discounts available through TUK if you need to do this. It's silly for GPs to refuse simple testing as it's a false economy if you're prescribed useless FM meds!
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I use good potatoes, & find they have a buttery taste, so mine would be fat free if it wasn't for a sprinkle of cheddar.
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