Blogging really feels like it is taking a back seat the moment, which is frustrating because there is much I would like to write about but as always is the way when there is lots happening there is no time to write. Of course when there is plenty of time to write I've nothing much to say!
Despite being busy I'm still trying to follow the advice in Dr Chatterjee's book The 4 Pillar Plan, trying to improve how I relax, eat, move and sleep. For each of the four 'pillars' there is a five point check list and until I started writing this I thought I was doing really well... oh how we can fool ourselves!
For relaxation he suggests carving out some 'me time' each day. It can be almost anything that is solely for me that doesn't involve a screen plus I mustn't feel guilty about it. If nothing else I read a real book for at least 15 guilt free minutes a day so I think I can consider that ticked. I also eat at least one meal around a table... in fact we generally eat all our meals at the table. so that is two points ticked... however keeping a screen free Sabbath (or any day I guess) is not something I've done, nor a daily period of stillness... although when I'm laying awake unable to sleep I try to meditate on my breathing. Does that count? The fifth suggestion is to keep a gratitude journal which I sort of do mentally but just forget to write it down. He suggests doing it last thing at night but it's just about the last thing I think about... too busy thinking about that elusive sleep!
I'm not scoring so well on the moving either. I mostly manage 10,000 steps a day but strength training, high intensity intervals training, exercise snacking, daily glute exercises? I don't think so... I really must reread that chapter! Sleep is not scoring so well either. I can appreciate an environment of darkness for going off to sleep but I actually like the arrival of daylight to wake me up. Plus I'm not about to get new curtains. I did a few days with no screen time in the evenings (until I discovered the ancestry research) and even a few days with no caffine in the evening but even though I have tried really hard I find most herbal teas revolting and as there was no discernable difference in my sleeping pattern I've reverted back to old habits. At least I get twenty minutes of daylight outside every morning.
But for the eating I'm scoring four out of five (if you have the book you will know that he suggests it is far better to score two in each pillar than a high score in one and nothing in others... but we'll gloss over that for now!) Retrain taste buds to de-normailise sugar... tick, Eat five different veg a day... tick, eat all my food within a twelve hour window... tick, unprocess my diet... tick! The only thing I struggle with at this time of year is drinking eight glasses of water a day. I do try but mostly forget. And when I do remember, I spend half the night up and down needing a wee, so it doesn't do much for me getting a better night's sleep
But I'm really enjoying the food... breakfast is always a favourite meal especially every conceivable porridge variation - the current favourite is made with blueberries and topped with yoghurt and slices of kiwi. Or maybe fruit and yoghurt topped with homemade granola... so much nicer than any supermarket brands.
I warm up 25g butter with 60g nut butter (usually almond) and 60 g honey. Stir that into 300g oats along with 75g chopped nuts (almonds, hazelnuts and pecans all work well). Spread this onto a baking tray and bake at 180 deg C (160 fan) for 15 mins, turning half way through the cooking time. Do set a timer as there is a fine line between toasted nuts and burnt! Allow to cool and stir in a handful of dried cranberries (or raisins) before storing in an airtight container.
Soup is always an easy way to eat several portions of vegetables for lunch and I've been making soda bread each week to go along with it.
Seeded Soda Bread
Mix together 450g wholemeal bread flour, 75g mixed seeds, 1 teaspoon salt and 1 teaspoon bicarbonate of soda. In a jug combine 1 tablespoon black treacle with a carton of buttermilk and top it up to 450 ml with some cold water. Mix well into the flour mixture and allow to stand for five minutes while the oven heats up to 200 deg C. (180 fan) Shape into a loaf, place on a baking tray and bake for 30 minutes.
And just in case you think I'm being too virtuous to be true... there were some date and walnut muffins this week (and some chocolate, but that's a secret!)
So that's where I am with the four pillars... not doing as well as I thought but I generally keep good health and have plenty of energy, plus I have shed a few pounds since the new year so it can't all be bad. I shall definitely stick with it.
I hope you have a good weekend!