I previously wrote about micro walks, or the way I was breaking exercise down into manageable ten-minute segments. But my bursitis (knees and Achilles heel) was often still giving me problems afterwards. The bursitis sites would get red, hot, and really painful, making it difficult to maintain a daily walking routine.
Since I got a wearable fitness device, I have been able to slowly increase the amount of exercise I am getting per day by doing what I’m calling nano walks. (Breaking my exercise down into even smaller segments.) My device is set to remind me to get a minimum number of steps per hour for nine hours of the day. I have found that breaking up the exercise into *even smaller* chunks than I was previously doing is enabling me to get more total exercise per day without my bursitis getting inflamed or sore. I still have to be careful not to exceed too many steps per day total and not to do too many steps at once, as that will cause my bursitis to flare and set me back. But I am learning my limitations and experimenting with types of increases to determine what my body will and won’t tolerate.
My world has gotten even smaller, as I walk around my house or yard to get the hourly steps rather than around my neighborhood. But I get beneficial exercise and I get out of the house to see what’s going on outdoors.
On the one hand, it takes more cumulative time than one or two micro walks a day, but on the other hand, it takes less preparation and less time all at once. For me, it seems to be easier to sprinkle it throughout the day than to carve out time for a longer walk. And even if I miss a segment or two during the day, I can make up for it during a later hour (after the designated nine hours) in order to get enough steps for my daily goal range.
I have determined a range of total steps, bounded on the low end by meeting my minimum goal (steps per hour x 9 hours) and on the high end by my bursitis, and I vary my total within that range by day, depending on how my body is feeling that day. And if I’m having a really bad day, I don’t stress about meeting my hourly or daily goals at all.
Pacing myself every day, and resting on the days when my body needs more rest, is enabling me to have more days when I can exercise and more total exercise.
Crew Dog, onesickvet.com
So breaking up my exercise into even smaller chunks and pacing myself is working pretty well for me. I guess I can modify the exercise mantra “Low and Slow” to “Low, Slow, and Nano!”
Have you tried breaking up your exercise routine into micro or nano segments? What has worked for you? (And what hasn’t?) Please comment below.
This is just a quick post to remind everyone that it’s a new year and a new quarter, so it’s time to do all the things: swap out your toothbrush; swap out your face masks (they’re good for about 40 hours of use); fill your pill caddies; change your HVAC filter; put more salt in your water softener; check your smoke alarms. Whatever you do quarterly, this is your reminder.
Okay. I will now resume watching college football bowl games.
This is an update to an earlier post I wrote about micro walks, which I define as short-duration walks (I usually aim for 10 minutes) with the purpose of getting in a little exercise without aggravating my health conditions. So, you might want to read that post before you read this one. (This post would also make more sense if I had already completed and published my draft about purchasing a Fitbit, but, hey, no one’s perfect.)
As you are probably aware, Earth has been setting heat records. July 2023 was the hottest month ever recorded on Earth, and that includes South Florida, which definitely has been experiencing record-breaking heat. With overnight temperatures in the mid-to-upper 90’s, there is no time of day or night at which a walk is enjoyable (or even tolerable, depending on one’s health conditions). So I haven’t been walking. Not even micro walks.
But, as I alluded to in the first paragraph, I bought a Fitbit a couple of months ago. And *if* I ever get the post about that completed, you will read that I did it to monitor my heart, *not* because I’m jumping on a wellness bandwagon. In fact, I have been resentful of the device’s prompts to get in a minimum number of steps each hour, punching off the haptic alarm and growling at my device every hour. Until…
A friend of mine recommended a fitness influencer who discusses getting steps in indoors. And a lightbulb went off. Now, my house is small. I mean, really small by current standards. Definitely no room for a treadmill! But…my Fitbit has been nagging me to get a minimum of 250 steps per hour. And I suddenly thought: “What’s easier than a 10 minute micro walk outdoors, that requires me to put on outdoors clothes and shoes and walk in the oppressive heat? Walking around the inside of my house, as is, in the air conditioning.” So that’s what I’m doing.
Rather than getting annoyed that my fitness device is nagging me to interrupt what I am doing and get more steps, I decided to get up once an hour, when it prompts me, and get my required minimum steps – inside the house.
We’ve probably all seen the articles (or news reports) that “sitting is the new smoking,” meaning that a sedentary lifestyle is harmful to one’s health. I’ve been basically ignoring that conversation, giving myself a pass due to my health conditions. But the reality is that I still have enough health privilege that I *could* be less sedentary, especially since recent medication changes have lead to me feeling a bit better.
I want to be very clear that many in the chronically ill/disabled communities do not have that health privilege. I acknowledge that I *can* move more without harming myself, and that many of my friends and acquaintances in our communities cannot. I respect their conditions and support them in doing whatever they need to do (or not do).
For myself, this is an experiment to see how I fare when I take an hourly exercise break, focusing on completing a minimum of 250 steps per hour. I have seen no evidence to suggest that this would have the exact same effect as a 10 minute walk after meals (see previous micro walk post), but respected medical sources are unanimous that getting up and moving around hourly has health benefits (assuming one can safely do so). For example, this Yale Medicine article has useful information about the hazards of sitting and helpful tips for being a bit less sedentary. And this Harvard Health article explains that prolonged sedentary behavior can lead to insulin resistance and a decrease of the enzyme that breaks down fat in one’s bloodstream.
I see hourly movement as an easier way to get some exercise than trying to walk outdoors in this heat, and it breaks exercise into even smaller chunks than a 10 minute micro walk. So if you’re struggling with energy pacing, perhaps breaking walking up into even smaller chunks would be helpful. (And maybe don’t do it every hour – do it at whatever interval works for your condition.)
So, even though I continue to resist some of the health and wellness gimmicks such as 10,000 steps per day or competing with others online in performing fitness, I am currently hacking my health by complying with Fitbit’s hourly reminder to get up and move around a little bit. I’ll let you know how the experiment goes.
If you try it, please let us know how it worked (or didn’t work) for you.
A popular topic of conversation on Disability Twitter is what we carry with us when we leave our homes to help manage our conditions. Recently, my cousin asked me the same question, so I thought I’d show you all what I take with me whenever I leave my house.
[Note: I try to find small containers to use inside my bag/pack whenever possible, because ounces become pounds when you’re carrying a bag/pack for a long time.]
Safe soap. I repurposed a small spray cylinder by emptying it, cleaning it, and filling it with a soap that is safe for me to use. I react to the commercial soaps available in public bathrooms, so carrying my own soap with me allows me to wash my hands when I’m away from home.
Alcohol wipes. These have a multitude of uses, including sanitizing my hands and inhaling the vapors as an anti-nausea technique. Since I am allergic to hand sanitizer, this is what I use as an antiseptic. They’re also useful for cleaning my hands/face when I have been exposed to an allergen.
Water bottle. I actually carry two. An 800ml (27 ounce) bottle filled with filtered water for drinking, and a 12 ounce bottle filled with 8 ounces of filtered water for mixing with a medicine that requires diluting. [An 8 ounce water bottle would be more efficient and take up less room, but I couldn’t find one.]
Tissues. For runny noses, etc.
Lip balm. For dry lips.
Sunscreen. A small container of safe unscented sunscreen, meaning I don’t react to any of the ingredients. I use a mineral/barrier sunscreen for my face.
Foam ear plugs. Good for loud movies, etc. I keep a pair in a purpose-built container My Boomer Parent got at an air show. You could find something similar online. Ear plug holders are also often available at military uniform stores.
Rescue medicines. I always have migraine rescue medicines in my bag in case I have a migraine flare while I am out. I also carry Epi-Pens with me due to the risk of an anaphylactic reaction that comes with my MCAS (Mast Cell Activation Syndrome.) Additionally, I always carry Benadryl liquid-gels to treat mast cell reactions.
I wanted other people to be able to easily find my Epi-Pens in an emergency, so I found this clear case online and added a sticker I also found online.
Daily medicines. If I’m going to be gone during a time I need to take my daily medications, I make sure I have them with me. If there is any chance I might be delayed and be out when I am due to take my evening meds, I take a dose of them with me.
OTC (over the counter) medicines. The basics: NSAID; pain reliever; antacid.
Safe snacks. I carry raw almonds because they are good for a long time and don’t have to be temperature-controlled. A protein snack helps when I am getting a migraine flare. If I’m going to be gone all day, I’ll often take an RxBar as well. The carbs give me an energy boost.
Electrolytes. I often find that taking electrolytes helps reduce a migraine flare or mast cell symptoms. I prefer a brand that comes in capsules, which I can easily wash down with water. No muss, no fuss.
Ink pen. I carry an ink pen with me that has a grip that I can comfortably use.
Small notepad. So I can write things down, because my memory’s not as good as it used to be.
Sunglasses. A necessity for migraineurs.
Face mask. I carried (and used) face masks long before the pandemic, to help avoid inhaling fragrances. I use a cloth N-95 mask.
Cefaly. If I’m going to be gone all day, I take my Cefaly device with me in case I experience a migraine flare. This device stimulates the vagus nerve and helps reduce or eliminate migraine pain. I have a Cefaly Dual, which is much smaller than the original. It’s easy to take it with me in its protective case.
The Basics: phone; wallet; keys
{I would have included more pictures, but Word Press wouldn’t upload more than one for some reason.]
What do you take with you when you leave the house?
As before, the basic recipe comes from one of the low histamine chef Yasmina Ykelenstam‘s cookbooks – she calls it “green lemonade,” although the recipe includes no lemons. But I have continued to adapt the basic recipe. Now, instead of apples, I use pineapple to sweeten it. This is partly because I may have a bit of Oral Allergy Syndrome (OAS) [cross-reactivity to apples due to my birch allergy], and partly because it is easier to source good pineapples than good apples where I now live.
My green slime is still full of green vegetables, and I still add chia seeds (the fiber really helps keep me regular). Over the years, I have found that I get hungry within an hour of drinking my juice, and I think it’s because there’s not much protein in the juice (just the protein from the chia seeds), so I now add almond powder to my green slime. It dissolves well with concentrated stirring, and adds a hint of an almond flavor. And I don’t get hungry afterward any more.
Recently, I have added a quercetin supplement to my routine, because research indicates that it has utility as a mast cell stabilizer and antihistamine. I have been buying a powdered form of quercetin, and after trying it separately for about a month, I have recently started mixing it in with my green slime. It does not mix in as easily as the almond powder, but it will eventually dissolve, and it makes my daily regimen easier by streamlining two steps into one, rather than drinking green slime and then later remembering to drink the quercetin dissolved in water or juice.
In three-and-a-half years of green juice every day, we have gone through our first juicer and are on our second. And the process has changed a bit: rather than making fresh green slime every morning, Spousal Unit makes a batch of green slime and freezes it in mason jars. Then I stagger out to the kitchen daily, after I’ve woken up and taken my morning meds, and thaw out one jar in the microwave. [Remember to remove the metal lid first.] After it has thawed, I mix in the chia seeds, almond powder, and quercetin. I let it sit for at least 30 seconds to reconstitute the chia seeds (making sure to stir frequently, or the seeds form a gelatinous clump that has a rather off-putting texture), and then it’s good to go.
For me, green slime is an easy first meal of the day – don’t have to make any decisions, don’t have to use much energy, and I get fruit, veg, calcium, potassium, iron, protein, fiber, and a little healthy fat.
Plus, if you happen to overheat it, it’s no big deal – green slime tastes good warm or cold.
Hack 1: If I didn’t have Spousal Unit to prep the fruit and veg, I would use canned pineapple chunks and buy pre-chopped veggies.
Hack 2: Sometimes we save the solid output from the juicer (the fruit and veg pulp) and freeze it in small jars to mix into omelets or egg muffins. Another way to sneak fruit & veg into your diet.
So there you have it – I’m still drinking green slime for breakfast three-and-a-half years later. We’ve tweaked it a bit to better suit my needs and to make life easier for Spousal Unit. It tastes good, and is a way to “sneak” fruits and vegetables into my diet. [Spousal Unit prefers to have a bowl of oatmeal for breakfast.]
What meal hacks do you use? Please share in the comments.
One way I am learning to manage my health since becoming chronically ill/disabled is to break things down into smaller chunks or easier steps. Rather than becoming overwhelmed by tasks that I no longer have the mental, physical, or emotional energy to complete, I am very slowly learning to accept that I must alter my expectations and adapt my mindset and my behaviors.
So last month when I was talking to My Boomer Parent and they mentioned reading that a ten-minute walk was sufficient to help control/reduce blood sugar [glucose], I was intrigued, if skeptical.
Spousal Unit & I do not have diabetes, but many of our relatives do, so I decided to dig into the research. What I found was that My Boomer Parent was right: a 10 minute walk after eating helps regulate blood sugar. In fact, according to one study conducted by researchers at the University of Otago, New Zealand:
“When the participants walked for 10 minutes after each meal, their blood sugar levels were an average of 12% lower than when they took a single 30-minute walk each day.”
The idea of ten-minute walks was a lightbulb moment for me. I have been struggling to get sufficient exercise that won’t be counterproductive by aggravating my health conditions. For example, I used to love to run when I was young. When I could no longer run, I began walking. I would walk for a minimum of 45 minutes to an hour, at a brisk pace, and found that to be a great stress-releaser.
But now my joints just can’t handle that. Since moving to Florida, I have been walking about a 1 mile loop, and then my knees and SI joint are so sore and inflamed that I have to ice my knees and put a heating pad on my back, and it makes me less able to do things for a couple of days, which is not only counterproductive, but also frustrating and embarrassing.
But ten minutes? I can walk for ten minutes! And if it doesn’t inflame my knees, then I can even do it regularly. In fact, I might be able to work up to doing it several times a day.
Research shows that it’s beneficial to walk for ten minutes after each meal. But it also shows that the most important time to walk might be after dinner.
Taking a short walk after dinner showed the greatest benefit on blood glucose, particularly when the meal contained a lot of carbohydrate, lowering blood sugar levels by 22% compared to taking a single daily walk.
So I started out with a ten minute walk after dinner. And my knees didn’t hurt. (My SI joint was already out of position, so I considered it a wash that it was a little sore afterward.)
My initial plan was to walk after dinner every night for two weeks, and then to evaluate whether I could add a walk after breakfast. Lunch might be difficult, as we’re headed into Summer here in the Northern Hemisphere and I don’t do well with heat. But we’ll see how it goes. Perhaps I can handle ten minutes’ worth of heat.
Update: I’ve been walking for a month now. It has become a streak, and is well on its way to becoming a habit pattern. Ten minute walks after dinner are working really well for me. I set an alarm for 30 minutes after dinner, because the Otago study stated that “undertaking activity after waiting for 30 min following eating might be optimal in modifying the glycemic response.”
I find that ten minute walks are both physically *and* psychologically easier than longer walks. I don’t have to change into exercise clothes. I don’t have to carve out a large block of time. I seldom have to apply ice or heat afterward. Even on days when I’m very fatigued or my symptoms are flaring, I can manage a 10 minute walk.
Previously, I often had days when I did not feel well enough to do a 1 mile walk. And what do you do when you get halfway through a walk and don’t feel well enough to get home? But now I have a route that extends a little way past my home in both directions, so I am never very far from home. If I *really* wasn’t feeling well, I could just turn around and get home quickly.
It may sound ridiculous to able-bodied people. It might sound ludicrous to the veterans with whom I served, most of whom are still running marathons and doing triathlons. But 10 minute walks are what I am capable of, and they are what works for me.
Rather than feel bad that I can no longer run 10Ks, I choose to feel good that I have found an exercise that is working for me and has scientific evidence of efficacy. Instead of focusing on all the things I can no longer do, I choose to focus on the things that I can still do to manage my health.
Crew Dog, onesickvet.com
After one month, I have not added a second daily walk yet. Instead, I am working on adding home physical therapy to my daily routine. Right now, I am very inconsistently trying to do 10 minutes of exercise ball core strengthening exercises per day. I think I need to establish a set time to do these exercises in order for it to become a successful habit, in the same way that the walks are consistently 30 minutes after dinner every night. I don’t forget to do the walks, because there is a set time for them every day.
I also find the “streak” aspect very motivational. Some days I really don’t feel like going for a walk, but I don’t want to break the streak. So I go.
In summary, I am finding the idea of “only” doing something for ten minute at a time to be very powerful and productive. We have 1,440 minutes in a day. Surely I can take ten of those to do something healthy for myself? And then I can take another ten minutes somewhere else in the day to do something else healthy for myself, and gradually I can build healthy habits that are small and easy enough that I can consistently accomplish them.
And so I am using the power of ten minute time chunks to manage my limited energy. I don’t have to run a marathon – I just have to walk for ten minutes after dinner. I don’t have to climb El Capitan – I just have to do ten minutes of core strengthening after I wake up each morning.
And so it goes. I am taking positive actions for my physical and mental health, ten minutes at a time. And I think this could work for almost anyone. Able-bodied but working a frantic schedule? Carve out ten minutes for your health. Stay at Home parent? Find ten minutes for your health.
You know what? Some people are more disabled than I am. Maybe ten minute chunks won’t work for them. That’s ok – break it into smaller chunks. One minute of isometric exercises in your bed. Whatever works for you.
I am sensitive to peoples’ varying needs and abilities – if you can’t do anything, then don’t. The objective is to take care of oneself. I’m just sharing a technique that was a breakthrough for me.
BOTTOMLINE:Using ten minute micro walks, I have gone from walking once or twice a month to walking every night. My average mileage has increased, and I’m getting consistent daily exercise. I am literally and figuratively learning to pace myself. I am now using the ten minute technique to add additional healthy habits to my life.
Time was, most men carried a bandana or a handkerchief (depending on whether they were country folk or city folk). Most women carried handkerchiefs too. But, somewhere along the way, cloth handkerchiefs fell out of favor and were replaced by disposable paper ones. However, I have decided that what my life was missing was a bandana, and I have decided to bring them back.
The idea began, as many good ideas do, over lunch.
While researching safety razors, I had discovered a new (to me) Zero Waste blog: Kathryn’s blog, “Going Zero Waste.” After noodling around on her blog a bit, I had gone to the archives and started reading my way through her posts chronologically.
[I have been reading Zero Waste blogs for some time, beginning with the woman who started the genre: Bea Johnson and her blog “Zero Waste Home.” Ideally, I aspire to create less and less waste until I would approach zero waste. However, my ability to live a zero waste lifestyle tends to wax and wane depending upon my health.]
Newly reinvigorated by Kathryn’s example and enthusiasm, I set out to do my grocery shopping armed with my zero waste shopping kit and my Kleen Kanteen full of drinking water. Having completed my shopping, I decided to eat out at a restaurant that uses real plates. Since I had my own water bottle, I was able to avoid the plastic disposable cup with plastic disposable straw in a paper disposable wrapper. In fact, my entire lunch was waste free except for the sandwich toothpicks (with frilly plastic decorative ends) – and the paper napkin.
Suddenly, I was determined to stop wasting paper napkins. I remembered Kathryn saying in her blog that she carries reusable straws, cloth napkins, etc. in her bag, but I’m not ready to start carrying a pic-i-nic basket with me everywhere I go. And most cloth napkins are pretty bulky to be carrying around in one’s pocket, just in case. So I pondered…and pondered…
And then I had a flash of inspiration: Bandanas! Large but thin, and *made* to be carried around in a pocket. Not only could I easily carry a bandana around with me, but it’s also multipurpose. A bandana can be a handkerchief, a napkin (not necessarily in that order), a dust mask, a head band, or even a make-shift tourniquet. *And* I could wrap up the remains of a sandwich or a generous helping of potato chips in a bandana as well, thus avoiding a disposable food carton. (Anyone else remember learning how to make a hobo sack on a stick in scouting?)
I am well pleased with my elegant (in the engineering sense of the word) solution. Bandanas are lightweight and multipurpose. I have selected some that are 100% cotton (beware! some are made of polyester these days), and intend to use them to replace disposable products such as tissue paper and paper napkins, thus saving the planet and my bank account.
There are a variety of designs, including traditional cowboy paisley, and several sizes. I have selected a traditional 22″ x 22″ size, although you can also get them in 27″ square. If you shop around a little bit, you can buy a bandana for less than $1. I call that a pretty good deal.
Why is this a health hack? 1. Less garbage. 2. Most disposable paper products are made using toxic chemicals, including bleach. 3. More money to spend on healthy food, healthy products, or to invest in a healthy savings/investment account. Financial security is very good for your health! 4. You never know when you might need an emergency tourniquet…
Now go and buy yourself a bandana – Tell ’em Crew Dog sent you. 😉 Might even still be time to grab some as stocking stuffers… Heck, maybe we’ll start a stampede.
Some things in life are intimidating when you first attempt them – like jumping out of an airplane, getting Botox injections, or using a safety razor.
Backstory: I started using a cartridge razor (the kind with the disposable heads [cartridges] but permanent handle) decades ago. I was thoroughly, completely, and in every other way satisfied with my razor. And then disaster struck.
I dropped my razor one time too many, and a tiny plastic piece broke off – a piece which, it turns out, was critical to keeping the cartridge heads in place. I tried to keep using my trusty razor, but the head kept coming off while I was shaving – not ideal, to say the least.
Since I had a significant cache of cartridges (bought on sale at the BX/PX), and I had always been happy with my razor, my first thought was to buy a replacement handle. No joy.
It turns out that those handles are no longer being manufactured. Furthermore, I could not find one on Amazon, eBay, or anywhere else on the internet. In fact, I discovered that replacing that particular handle was a Holy Grail quest.
My search led me to shaving forums – oh, yes, there are multiple forums online, on which shaving enthusiasts debate the relative merits of cartridge razors vs. safety razors, various shaving brushes, shaving soaps/foams, and even razor blades. It turns out, my cartridge razor, unbeknownst to me, is considered one of the last good ones, before the handles became all plastic, and the cartridges kept sprouting more and more and more blades.
People from all over the world were searching for replacement handles for my razor, but the lucky few who had found them were not parting with them. Even individuals who nearly exclusively shave with safety razors or even straight razors clung to their [brand name] cartridge razors for travel, or just nostalgia.
Having failed to procure a replacement handle for the world’s best cartridge razor, I turned to Plan B. Although cartridge razors generate less garbage than plastic disposable razors, the cartridges are still thrown away after use. But safety razors only generate used steel razor blades, which can be recycled (please use a blade bank or a tin can to safely house the blades when you recycle them – don’t cut some poor unsuspecting person or animal who encounters your used blades to shreds!)
I had long been thinking that if anything ever happened to the world’s best cartridge razor, I would switch to a safety razor. Many people who are trying to reduce the amount of garbage they generate and the impact they have on the planet have switched to them – safety razors are typically all metal, and generate no plastic waste at all.
The process of selecting a safety razor to purchase was arduous – I read blog posts, search engine results, and many, many, shaving forum discussions. I did not find a safety razor with the same handle length as the best cartridge razor in the world. My cartridge razor is 5 inches from the top of the cartridge head to the end of the handle, and has always felt very good in my hand. I could not find any safety razor this long. The best I could find was 4 1/8 inches from the top to the end of the handle.
Having selected the razor, I then needed to select blades. I learned that quality razor blades are made in many countries: Sweden, Germany, Egypt, Russia, Israel – even the U.S. According to the forums, some brands of razor blade are “more aggressive” than others. This is important if you have sensitive skin or if you are a beginner.
One of the significant differences between cartridge razors and safety razors is that the head of a cartridge razor swivels to maintain a fairly constant angle between the blade(s) and your skin. Safety razors, on the other hand, hold the blade in a fixed position, and the human must adjust the blade angle manually in response to the changing contours of the surface being shaved. Fortunately, since humans have wrists, this is fairly easy to do.
However, there can be a bit of a learning curve during the transition from cartridge razors to safety razors. Therefore, the forums recommended beginning with a “milder” or “less aggressive” blade. I narrowed my list of possible blades down to two, and ultimately ordered the brand that could be delivered to me on the same day as the new razor.
The initial shave: It is a bit intimidating to unwrap the double-edged razor blade and place it in the razor. Especially if, like me, you only saw videos of safety razors with butterfly clasps, but the razor you purchased doesn’t open that way.
Unable to “open” my razor to insert the razor blade, despite my best efforts, I turned to Google, and eventually discovered how to work my razor (the entire head screws off, then it comes apart in two pieces, you insert the blade between the two places, sandwich them together, and screw it back on the handle – carefully).
Having watched several tutorials, I gave it a go, using the same old soap I always use. I was pleasantly surprised to discover how easy it was. The intimidation was for nothing – the hair disappeared easily, with fewer strokes than I was used to making, and I didn’t nick myself at all. Although I started out slowly, I soon was shaving with my normal speed.
Although there were a few moments when I missed the handle length of my old trusty cartridge razor, overall I was very pleased with my new safety razor. I’d call it a successful experiment that will lead to a lifestyle change and less plastic in the landfill (and everywhere else plastic migrates).
Why is this a health hack? 1. No plastic. 2. No garbage. 3. Many people report less razor burn and fewer ingrown hairs with the use of a safety razor. 4. Less expensive – so you can spend your money on quality food, exercise, or other healthy things (or invest it in a retirement fund).
Intimidated by the thought of trying a safety razor? Here’s a tutorial for men:
And here’s one for women. (There’s an article and an imbedded video at this link.)
Tuesday: Urinary Tract Infections (UTIs) and Dementia
“UTIs can cause a significant and distressing change in someone’s behaviour that is commonly referred to as ‘acute confusional state’ or ‘delirium’. Delirium is a change in someone’s mental state and usually develops over one or two days. There are different types of delirium and symptoms may include agitation or restlessness, increased difficulty concentrating, hallucinations or delusions, or becoming unusually sleepy or withdrawn. Symptoms of delirium vary in severity (fluctuate) over the course of the day.
It is important that family and friends who know the person well seek medical help if they see a sudden change in behaviour, to ensure that an assessment takes place.”
I don’t know what the heck happened to Wednesday’s scheduled post. Gremlins.
Thursday: Airman Reflects on Cancer Battle
“Combs advises other men that knowledge is the best weapon against cancer and not to let the “macho” view of something abnormal going on to deter them from seeking help.”
Friday: Liver Damage from Supplements is on the Rise
“A new review suggests that many herbal remedies and dietary supplements can also harm the liver, including some that you can easily buy online or over-the-counter in drug or health food stores.
The study also found that injuries linked to those supplements are rising fast, jumping from just 7 percent of all drug-induced liver injuries in 2004 to about 20 percent in 2014.”
I will confess that I am a foodie. I love trying new foods (and beverages), especially when I am traveling. But it doesn’t have to be a gourmet restaurant – I’m more of the food truck, street stall, Mom & Pop restaurant, diner type of foodie. (I’m certainly not opposed to a gourmet dining experience – I’m just too frugal to do it often.)
But, as you can imagine, my recent allergen-elimination diet has had quite an effect on my foodie ways.
Lately I’ve just been eating to live, getting little enjoyment from the same few bland foods.
However, I was determined to have a delicious Thanksgiving meal. It was too depressing to think of forgoing the holiday treats.
On the other hand, I didn’t want to be sicker than a dog afterward either.
So, balancing taste and health concerns, here’s the Thanksgiving menu Spousal Unit & I created:
Cornish Game Hens
We weren’t having a crowd for dinner, and these are easier to cook than a turkey. No seasonings – just basted with olive oil and butter and cooked in a rotisserie.
We select game hens that are NOT packaged in a flavor solution, as many meats are. These flavor solutions often contain MSG, a known migraine trigger.
Rather than using pork sausage, which often contains MSG, nitrates and/or nitrites (all known migraine triggers), we buy ground pork that is not packaged in a flavor solution, and add spices ourselves. Melissa Joulwan’s book, Well-Fed, has great recipes for DIY spice and seasoning mixes.
We use uncured bacon (cured foods are prohibited if you have a mold allergy) with no nitrites or nitrates (which can trigger migraines).
We also buy chicken broth that contains no MSG (a known migraine trigger).
Spousal Unit hates Brussels sprouts, but will eat them prepared like this. If you really REALLY hate Brussels sprouts, you could make Coconut-Almond Green Beans instead (if you can tolerate the spices).
We use uncured bacon (cured foods are prohibited if you have a mold allergy) with no nitrites or nitrates (which can trigger migraines).
allergens: butter (milk/dairy)
Cranberry-Orange Bread
We modify the recipe from a Betty Crocker cookbook. Instead of using all-purpose flour (which contains gluten), we substitute 1/2 almond flour and 1/2 coconut flour. This makes the bread slightly more dense (and crumbly), and gives it a slight coconut flavor. We also substitute orange extract for the grated orange peel, because it’s easier.
allergens: gluten-free; butter (milk/dairy); eggs; orange juice (citrus); almonds (nuts)
[Dessert] Pumpkin Harvest Crunch
This year we modified the recipe we traditionally use, substituting 1/2 almond flour and 1/2 coconut flour for the yellow cake mix. This reduced the amount of sugar and eliminated chemical additives in this dish.
Instead of canned Pumpkin Pie Mix, we buy canned pumpkin and add pumpkin pie spices ourselves. This eliminates chemical additives.
This year, instead of homemade whipped cream (milk/dairy), we made Whipped Cream from Coconut Milk (recipe from James L. Gibb’s book, Is Food Making You Sick? The Strictly Low Histamine Diet). We used coconut sugar to sweeten the whipped cream, and substituted vanilla extract for caramel essence.
Be sure to select a cranberry juice that is either 100% cranberry juice, or just cranberry concentrate and distilled water – no added sugar, no other ingredients.
NOTE: We did not have mashed potatoes or mashed potato substitutes this year, to reduce the dairy load (and because we already had plenty of food). If you really want to satisfy that craving, try Mashed Cauliflower. It might sound weird, but it really does satisfy the mashed potato craving.
NOTE: We are not a gravy family. If you want gravy, try this recipe from nom nom paleo. We haven’t tried it ourselves, but it sounds easy and tasty. Allergens: gluten-free; butter (milk/dairy); heavy cream (milk/dairy). See previous information on onions and chicken broth.
BOTTOM LINE: You *can* have a healthy and tasty holiday meal. Just pay attention to the ingredients and select recipes that your body will tolerate.
DISCLAIMER: I am not a health professional. All content is for educational or informational purposes only. Do not eat food to which you are allergic or which will otherwise negatively affect your health.
