Our newsletter hits double digits! Thank you to all our clients for the lovely feedback. It’s great to know that the information in our newsletters is being consumed, and actioned, by so many of you. If it changes the health trajectory for even one person, then it has been worthwhile.
Last month we had another successful Wellness Workshop, this time covering Metabolic Health, with insulin resistance and diabetes being the focus. We looked at the merits of wearing a CGM (continuous glucose monitor) and had a look at Merlene’s stats and the wealth of information a monitor can give you. Keeping your blood sugar levels stable is one of the best actions you can take for long-term health. The tricky thing is that everyone responds to foods differently. Here is an example of what a monitor can tell you:
For breakfast Merlene made a banana pancake with an egg and a banana mashed together (see previous newsletters for the recipe) with some natural yoghurt and berries. Lunch was falafel and hummus. Then at 7.30pm Merlene ate some home-made pizza. Notice the large spike after consuming this meal. Spikes like this put stress on our insulin production when they occur often. And they often lead to a corresponding fast drop in blood sugar, which sets up cravings for processed carbs, which perpetuates the cycle. Armed with this information, there are a number of actions that can be taken to decrease this large spike, without necessarily missing out on the pizza. Please ask at reception for our take-away handouts if you want more information. And if you want to give a CGM a go, please chat to Merlene.
RECIPE OF THE WEEK
‘Marry Me’ Chickpeas.
This recipe was found on the ‘Nora Cooks’ website. It replaces chicken with chick peas for a very straight-forward, very yummy, easy meal.
splash of Olive Oil
½ cup chopped sun-dried tomaotes
Spices: 5 cloves garlic, ½ teaspoon oregano, ½ teaspoon chilli flakes, salt and pepper to taste.
2 cans chick peas - drained and rinsed
1 cup vegetable broth
1 tablespoon tomato paste
1 cup coconut cream
2 cups baby spinach, roughly chopped.
½ cup parmesan cheese
Warm the olive oil in a large pan. sauté the garlic for a couple of minutes.
Add the sun-dried tomatoes and spices and cook for a further minute or two.
Add the chick peas, broth, spinach, tomato paste, and cream and simmer for 5min.
Take off the heat, sprinkle with parmesan, and enjoy with crusty bread, rice, quinoa, or even topped on a baked sweet potato.
Coming soon to Better Health Practices…..
Our Wellness Workshops will resume next month after a month off whilst Merlene took a break. There will also be an expanded version of our Menopause Workshop scheduled, so keep a look out for both of these events.
Merlene’s Misogi
Misogi is a Japanese term that describes going out of your comfort zone and reaching for something when there is a chance of failure. It has been popularised by Michael Easter in his book ‘The Comfort Crisis’. Michael argues that by pushing yourself past your self-limiting beliefs and voluntarily moving into discomfort, you grow as a person, gain self-belief, and become more resilient. Merlene recently completed the Manaslu Circuit in Nepal, walking for 12 days up to an elevation of 5106m. Merlene says of her adventure:
I love the inner strength I gain from knowing that ‘I can do hard things’. The post-growth mindset, the shared feeling of accomplishment, and the life perspective shifts are definitely addictive. I like stepping away from our comfortable lifestyle - it reminds me how lucky I am, and there are studies to suggest that it’s good for our body, and it’s good for our brain. Get comfortable with being uncomfortable and you may find that hard things become a little easier.