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Rainy autumn mornings, how I love thee

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It’s Monday morning and I just finished my breakfast, now sipping coffee whilst watching the Queen’s funeral. I did not, get up at 3 am in the morning like some of my family members did to watch the affair. But if my mum were still alive, you know she’d be watching with tears streaming down her cheeks.

I kind of like watching replays for a few reasons. You can pause it and not miss anything. You can watch it without getting up at 3 am like I did for the Olympic ceremonies. And you can skip over the boring BBC commentary that lasts for like two hours. For me, I’m watching for the music and to see who all attended the ceremony.

As a musician, I’m no stranger to funerals. I volunteer as a community musician and have played for them often. I did one a couple of weeks ago that had nearly 100 people. The most impressive funeral I played for though was probably my aunt’s. There were over 300 people in the church. People were lined up against the walls and even standing in the hall. It was packed. I remember looking up from the piano at the end of my solo and seeing how many people were seated in the upper balcony. Man. That was a hard day. Even my mum’s funeral didn’t have that many people and that was a really tough day.

Anyway.

I woke up this morning in a great mood. For a few reasons.

I realized the other night that it will be six months in October that my long distance man and I have been together. It started with some flirting over one of my writings on Fetlife. Then he commented on a few pictures. Then out of boredom and being the flirt that I am, I hit him up in his DM’s.

And the rest is history. We’ve talked every day since.

Some days, only a few texts if he’s busy. But he makes sure to check in with me daily. We usually finish the night off talking to each other and say goodnight. During the week, we chat while he’s at work and on breaks and sometimes finish the late night with a phone call which are my favorite things to do.

He let me pick out a few necklaces last night on Etsy that I could wear during the day and around family. A simple silver chain with a D-ring that ties them together. It’s to symbolize that I’m his and he owns me which he does.

The relationship has changed and he’s really putting in time and effort to make things work. I don’t know why the change but I’m not complaining. Maybe it’s because I wanted to go on coffee dates with local men here. Which I still hope to do. But honestly, this dynamic is more important to me than finding an in person partner.

It’s messed up, right? But I need that level of control in my life. He’s helped me in many ways. I wouldn’t have the friends I have now if it weren’t for him pushing me to get out to community events. I feel like my confidence has changed, and my moods are becoming more and more stable too as time goes on.

Now, I just need to focus on weight loss and getting into shape. So that if he ever does fly or drive up here – I can be in better shape for whatever we have planned. Giggles.

I made a soup last week that I need to freeze. Last night, I prepped food for the week including fresh fruit and veggie slices. Today, is rainy and cold, so a good day to do some baking. I’ll make some oatmeal treats for breakfast. And I’ve even started batch cooking scrambled eggs and storing them for the next day. Protein for breakfast is important.

I say this after a weekend of binge eating pizza and junk food. It was fun though and worth it. But I’m afraid to step on the scale today. So, back to healthy eating and daily exercise.

I’ll probably see my dad later, once my Amazon order comes through. I ordered some stuffies to help with those lonely feelings at night time and they will get here today along with some other supplies. Including a face roller and makeup.

Anyway. That’s about it. I woke up in a good mood. Tired, but rested. I’ll do a bit of cleaning and cooking before heading out later. And I need to take out the recycling finally to get ready for a party in a couple of weeks.

Life is pretty good right now. My only complaint is: why does Minnesota have to be so far? Someone needs to invent teleportation. Stat.

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Meal planning for healthy eating 2022: #1

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It’s Monday afternoon and I just finished a protein filled breakfast. Surprisingly, eating healthy and cooking interesting meals has become a bit of a habit. I’m still using MyFitness Pal daily to track my calories and even to use it for meal planning. And other than ordering in pizza once this month, I’ve been pretty good.

Meal prepping is such a great way to plan for healthy eating throughout the week. When I got my groceries on Friday, I made sure to stock up on lots of fresh vegetables, some fruit, and cans of beans and legumes. I have some kale left that I need to use up too.

I try to fill my first meal of the day with protein. This past weekend was a bust as I haven’t been sleeping well at night time. I had a nap last night and so couldn’t fall asleep. Getting up at noon isn’t exactly great when you’re trying to eat three meals a day. So, what I eat for breakfast will fluctuate. I do intermittent fasting a couple of times a week – so today will be a fasting day.

What is intermittent fasting? Don’t worry, I have an article on that too – it’s one of my more popular blog posts .

Here are some ideas for you, if you want to get into healthy meal planning. I find prepping at the beginning of the week to be really useful. I’ve already gone through a dozen eggs where as before, I had to force myself to use up the eggs before they went bad.

I’ll list a few meal ideas for you so you can get an idea of what I eat. I’m eating mostly plant based foods these days, but I do love dairy, breads and meat too.

Breakfast

Oatmeal

There are many ways to eat oatmeal. My favorite is in a protein bar or for a snack. For breakfast, I will mix 1 cup of oats, some milk, applesauce and add a sliced banana to the bowl. Heat it up in the microwave for just 1 minute and you have a breakfast full of fiber and potassium.

Hardboiled Eggs

About once a week, I’ll hard boil about 6 eggs. I try and have at least 1 egg for a protein boost with breakfast and then another one with lunch or dinner. Hardboiled eggs are easy to make, easy to store, and can keep in the fridge for a few days. Great for protein and snacking on the go.

Toast and peanut butter

If I’m really hungry when I wake up, sometimes I’ll have 1 to 2 pieces of whole wheat toast with some peanut butter or jam. This is a higher carb breakfast but it’s filling. I’ll pair it with a side of fruit like grapes or apple slices.

Special K Almond Cereal

I try not to eat too much cereal but sometimes when you aren’t feeling good, cereal is a good option to make sure you eat in the morning. I like Special K cereal and mix it with either a cup of yogurt or milk. I’ll usually eat a piece of fruit on the side like a banana or a handful of berries.

For drinks, I usually have one cup of instant coffee with cream. I switched to instant coffee because I felt like I was wasting so much when I made full pots of coffee. It’s just me – and I can’t drink that much caffeine in a day. So, my coffee is typically the first thing I make. I do add a teaspoon of sugar, and it’s usually the only sugar I add to my foods unless I’m baking or the recipe calls for it.

For more oatmeal meal ideas, check out Clean and Delicious on YouTube. I’ve been following Dani for a while now and enjoy her creative ideas in the kitchen.

Lunch Ideas

For a few months last year, I ate spinach and tuna wraps almost religiously. But eventually, I did get tired of it. This month, I went back to eating things like kale and raw veggies. If I have bread for break, then I try not to eat it the rest of the day. So, lunches are typically low calorie meals filled with plant based foods and fruit. Sometimes I’ll have leftovers from the night before, like the kale bean soup that I made last week. I’ll get my protein from things like eggs, beans, tuna, hummus and leftover chicken from the night before. It really varies from day to day.

Keep in mind, that I’m a single person. If I make a standard recipe for a family of four, that will feed me for days. I’ve been eating my kale bean soup since last Thursday and still have a bit left.

  • Fried kale and scrambled eggs
  • Kale bean soup or salad
  • Brown rice and beans or chickpeas
  • Quinoa salad with vegetables and dried fruit
  • Homemade soup with 1 slice of toast
  • Lettuce wraps – with tuna, eggs or protein filling
  • Raw vegetables and hummus (celery, carrots, green beans, cucumber)

For drinks, I usually stick to sparkling water or tap water that has been chilled. I usually only have one cup of coffee per day which goes with my first meal of the day. It’s a nice way to “wake up” in the morning.

For more plant based recipe ideas, check out Rainbow Plant Life – it’s my new favorite healthy eating channel on YouTube.

Dinner Ideas

For dinner, this is where I like to get creative. I will often use my new Crockpot and start prepping meals in the afternoon. I love a good slow cooked soup or stew – especially on cold or rainy days. There’s something invigorating about grabbing a cup of soup that you made from scratch. There’s a sense of pride and satisfaction from executing a recipe to perfection.

For dinner meals, I like to eat a balanced meal and try and incorporate the four main food groups – protein, produce, dairy and grains. This is where I get the bulk of my protein for the day. I do allow myself cheat meals, so maybe twice a month I’ll order in pizza or a burger. I think it’s important to allow yourself treats to avoid binge eating.

Also, life is short. So, why not indulge every now and then??

  • Chicken vegetable stew
  • Beef and bean chili
  • Hearty homemade soups
  • Hearty beef stew
  • Ham and broccoli casserole
  • Chicken pot pie or tarts
  • Butternut squash and chicken soup
  • Asparagus quiche

You get the idea. If you want to try some of these recipes, just head over to my Food page where I have them sorted out by meal types.

When I get stuck in a food rut, I often turn to Downshiftology for creative ideas. Lisa’s videos are amazing, and she focuses on clean eating for auto-immune disorders and to help reduce inflammation. Her kitchen is also my dream kitchen – I wish I could afford a Vitamix! A lot of my newer recipes were inspired by this channel.

Stay tuned for more recipes!

That’s about it today for meal planning for the week. I have some kale I need to use up. I also got some frozen butternut squash that I’m excited to use in the crockpot. What I’m making – I don’t know yet. I also plan on doing some healthy baking this week if health allows for it. My sleep schedule is off due to the insomnia. I tell you – it’s something new every day living with hypermobility EDS.

I’ve shared with you some of my favorite go to channels for inspiration in the kitchen. This year, my goal is to incorporate more plant based foods and foods that will help reduce inflammation. I suffered from osteoarthritis as well and this is important for joint health.

If you want to read more about my 2022 fitness challenge – then visit this link here.

Make sure to follow my blog for more great meal ideas and join me on this fitness and weight loss challenge.

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My new meds are causing some crazy anxiety dreams

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It’s Tuesday morning and I’ve been awake since 7:30. The sky is dark this morning even after 9:00 am. I just finally got out of bed, got dressed and have my breakfast and a cup of coffee. Breakfast this morning is a piece of toast with half a banana, some oatmeal granola that I made last night (it’s very crumbly) and a hardboiled egg. Oh, and my one cup of instant coffee that I must have most mornings. Sometimes I don’t because my sinuses cause dry mouth. On those mornings, I just drink a lot of water.

It’s a warmer day today and I tried sitting on the balcony last night. That wind was chilly even though we finally broke 0 degrees. It is supposed to be warm all this week and that is a welcome change, however, it is also supposed to rain today and that means the sidewalks and roads are going to be awful. Why does that always happen on days I have to go out??? I need to see my dad soon. I did get some of the snow cleared off my balcony yesterday but it’s really piled on. The chairs are cleared at least and I knocked a good foot of snow off the railing.

I’m feeling a little more human today and I’m wondering if it’s because I didn’t take my new meds yesterday. Maybe the dosage is too high for starting off. I’m on 500 mg of Naproxen and while it is great for the pain, I’ve been having lots of dizzy spells and nausea this week. Related? I don’t know. We’ll see , I guess. Maybe I’ll just cut the pill in half and see if that helps a bit. Then work my way up to 500 mg. You’re supposed to take the pill twice a day but that seems excessive.

One thing that is crazy is the amount of dreams I am having this week and I wonder if it’s related to the meds. These are pain meds for the migraines and arthritis. I also get a lot of lower back pain from a previous fracture that was never treated. Just making the bed for example can send me into fits of screaming rage – from the pain. But daily exercise seems to be helping a bit with that.

Having weird dreams isn’t a new concept to me. What is weird is that I’m repeating dreams that I had years ago. One dream about my ex felt so real, that it’s messing with my psyche. I was almost convinced that the dream really happened. And now it’s playing with my memory – did this really happen? Did I forget about the incident? Or have I just had the dream so many times that it feels real? This must be what my dad feels like with the hallucinations. It’s a bit scary. Not knowing what’s real or not.

I’ve had different variations of this dream. Sometimes it’s with my ex Kevin. And sometimes it’s my ex Cory. I remember one dream where Cory and I drove for hours trying to find the perfect spot to camp for the night. We went a few times together in real life with his parents and went on a few road trips – one to Radium, BC and one to Cochrane to visit his family. It was a nice and safe relationship – a little too safe for me, which is ultimately why it ended after 2.5 years. We wanted different things. I wanted to move in. He was a mom’s boy and wanted to stay at home. Guess who got married first and wound up having kids. Isn’t that always the way? But there’s no shade there. After we broke up, we patched things up and stayed friends for a while. At least until we both moved onto other relationships. He even helped me move once.

Kevin was a different story. We dated for about a year. It was a serious relationship. I introduced him to a lot of my friends in a certain community. And in the end, I lost some friends when the relationship ended. It’s weird that I would start dreaming about him after we split though. It was a painful breakup but also inevitable. We loved each other, just not enough.

In the dream, we drive for a few hours until we find this old one bedroom cabin. I think we must be lost in the dream because the cabin is empty except for a bit of furniture and a fireplace. We dump our bags inside and wind up sleeping outside in a “lean-to” which is a DIY survival sleeping area made of wood, trees and natural elements. I learned that from a survival weekend camp thingy many years ago.

The dream is always very short and I wake up right after it. We’re lying down on the ground trying to keep each other warm. And then I’m back in my bed. I’m often left scratching my head wondering what the dream could mean. And why is it a different person in each dream? The first few times I had the dream, it was with Kevin. Then Cory. And back and forth. I’m usually pretty good at dream interpretations but this one has me scratching my head. Literally. I need a shower.

These are relationships that have been over for more than a decade and yet these guys still creep into my dreams. I also had a very vivid dream about my high school best friend Trina and our townhouse that we lived in together for about five months in 1996. In the dream, she asked if I would stay home and look after her toddler with last minute notice. She treated me terribly and was using me for money the entire six months I lived with her family (Trina, Scott and the baby).

I point blank looked at her and said, “I’m your roommate. I pay to live here. I’m not free childcare.” And I felt this sense of rage and wanted to punch her in the face. That anger stayed with me a bit when I woke up and I realized it was just a dream. But I guess I have a lot of pent up feelings that I never got to tell her after our last fight. I’ll write about that experience in another post. Moving out had been a big mistake and one I’ll always regret. But it was also an important life lesson – be careful who you let into your life, and your heart.

Anyway, I think that’s it. I just wanted to jot down those dreams before I forget. There’s been so many weird dreams this week that feel so real. And so many dreams of a time in my life that is very hazy. This happened more than 20 years ago! Why am I remembering this now? I thought I let go of it all. But dreams have a weird way of re-hashing things you thought were in the past. And I spent a good hour this morning trying recall more about that time in my life. Maybe it’s something to mention in therapy this week.

That’s enough for me. Time to finish my breakfast, have a shower and get my day started. Off to see my dad hopefully later today. Just waiting for a text from my sister saying it’s okay for me to go. She knows I’ve been sick.

And can someone please tell me why this hardboiled egg is so rubbery and gross? I tasted one yesterday and it was perfect. Oh well!

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Fitness: the skinny on intermittent fasting

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Reposting – this might be my most popular post and it’s still getting daily hits. I thought it would be good to share again – I’m doing terribly at IF right now. I’m back to IF and it’s working great.

Some of you know that I moderate a fitness group on a (nameless) adult forum. When I joined the group, I was adamant that fasting was unhealthy for you. But then I did a lot of research into what fasting is. Not only for my own personal curiosity, and most definitely not to prove that I was right (well, maybe), but I wanted to make sure I was sharing information that was correct.

It turns out I was dead wrong about fasting. And I’m more than willing to admit that. Once I learned what intermittent fasting was (IF) – I sat back and had a look at my own eating schedule. And thought, holy crap. In a way, I did IF – and I didn’t even realize it!

So, let’s get right down to the basics.

What is intermittent fasting? (IF for writing purposes)

In laymen’s terms, because I am not a doctor or nurse, according to Wikipedia, IF simply means cycling your eating between voluntary fasting and non-fasting over a given period.

There is a lot of good information on youtube. So many great videos to check out if you want more information on fasting schedules. But first, let me explain how fasting works for me.

How does fasting work?

The answer for this question will vary from person to person. For example, I realized that if I didn’t eat after 8:00 pm at night until 10:00 am the next morning – then that was my fasting window.

Now that I’m off work, my schedule is a bit off in terms of sleeping. So, my eating windows now can vary. On a typical day, if I’ve slept in, this is what my schedule looks like.

  • 11:00 – 1:00 pm – breakfast or lunch
  • 3:00 – 4:00 pm – mid-day snack
  • 6:00 – 8:00 pm – dinner which is my largest meal of the day getting in all my protein

If I’m hungry later, I might have a high fibre snack like cereal or oatmeal or a bowl of yogurt with some fruit.

I found it a little more challenging to stick to a routine when I was working. Some days if I didn’t feel good, I’d skip out on lunch all together. I seem to do better when at home or when I can be more flexible with meal times. This is why I’m hoping to find work that I can do from home in the long run.

If working, my schedule goes like this:

  • 10:00-10:30 mid morning snack, no breakfast
  • 11:00 – 1:00 lunch which was usually a sandwich or soup
  • 6:00 – 8:00 pm dinner – and then late night snacking because I found I was always hungry

Here are some other schedules that people follow on IF:

The 16/8 method: skip breakfast every day and eat during an 8- hour feed window such as from 12 noon to 8pm (so, apparently, this is what I’m doing).

Eat-Stop-Eat: do one or two 24-hours fasts each week (I can’t do this, I need food)

The 5:2 Diet: only eat 500-600 calories on two days of the week, but eat normally the other 5 days. (I don’t recommend this – but it’s better than not eating for a full day)

The trick here is not over eating on those days that you are eating normally. I think for me, this is why the 16:8 schedule works much better. I can’t go much longer than a day without getting hungry. Now, some days I might eat more than others. And some days, less. I generally aim for at least 1500 calories. Some days might be more – others might be close to 1000. You want to make sure your body is getting enough food to sustain your energy spent in a given day.

How does IF help us lose weight?

That’s a great question and the answers again will vary from person to person. Using my current schedule, I’ve dropped ten pounds since Christmas and have managed to keep it off. I’m the lowest I’ve been in weight in two years. I’m hoping the weight loss will continue. It’s been a real struggle with hormones and stress.

For me, this schedule helps me to feel like I’ve eaten more. Certainly, the types of foods I’m eating now can help with that. Filling up on things like kale, chicken, and other vegetables are also important when trying to lose weight.

Kale is a super food in itself and is quickly becoming one of my favorite snacks.

Why I’m trying IF…I’m desperate.

Simply put, nothing else has worked for me. I’ve tried dropping as low as 1200 calories but I always felt hungry at the end of the day. For the past month, I’ve switched to eating things like kale and chicken or another kind of meat for lunch – homemade soups and left over stews are also part of my daily eating. I cut back on bread. I cut back on coffee. I can still snack on granola bars and cereals. But for the most part, my diet is mostly clean or whole food.

With PCOS (Polycystic ovary syndrome) – I have to watch what I eat. PCOS can really mess with your insulin levels which can make it easy to gain weight and make it even harder to take that weight off.

Insulin increases as we eat more. When fasting, insulin decreases which in turn lowers the levels of insulin facilitate fat burning.

When fasting becomes dangerous

There are plenty of other benefits for IF – however, only if done properly and in a safe manner.

What is unhealthy?

Not eating for more than a couple of days at a time. This is starvation and will be counter productive. But not only that, it’s just dangerous and could cause you to become very ill.

I surveyed a group of medical professionals for their opinions on what is safe fasting and what isn’t safe fasting. I’ll write that up in another article this week. But the gist of it is:

Don’t go more than a couple of days without eating food.

Think of it like this. Your body is a vehicle. Vehicles need fuel in order to get from point a to point b. Without fuel, the vehicle will shut down. The same goes for your body. Food is fuel. If you’re an active person, then you need fuel to sustain your energy levels. The more you move, the more fuel your body needs.

So, in conclusion.

Will IF work for me? We’ll see. I’ll keep you posted over the next few weeks. Today was my cheat day. We had an evening service at church which was lovely. Cake and pancakes were served. I’ve had my quota for carbs for the week.

Let me know in the comments – do you do IF or other kinds of fasting? Let me know what works for you!

Disclaimer: if you have any serious medical issues like diabetes or insulin resistance, please talk to your primary care before fasting.

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Living Well: The importance of a good night’s sleep

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Regulating sleep schedules without the use of medicine or supplements

Sleep plays a vital role in our overall health. Not only is sleep crucial for daily life, but it is also an important part of weight loss and fitness. In continuation of my fitness challenge theme; and this week’s goal to improve my sleep habits, I’ve decided to share some of my favorite tips that help you “rest well.”

As mentioned previously, I am a chronic insomniac. The worst experience was back in 2014 when I was ill. Two months went by and I was surviving on very little sleep. I had been off work for several months and doctors could not figure out what was causing it. I remember one day I was so tired that I felt asleep on the toilet. I was burnt out.

That’s how important sleep is. You can’t function without it.

My longest stretch was about 120 hours without sleep. So, I visited a sleep clinic as suggested by my physician. I learned some valuable information and feel compelled to share it with you.

By the end of the 120 hour stretch, I was completely delusional. I couldn’t form proper sentences. I was seeing and hearing things that weren’t there. I was paranoid and thought the world was out to get me. My career and personal relationships suffered because of it. It led to really bad decision making – decisions that I can’t take back.

Why sleep is so important

According to my research from multiple sources, eight hours of sleep seems to be what the majority of health professionals agree on. If you’re trying to lose weight, getting enough sleep is crucial. Having a regular sleep schedule helps our bodies in many ways to heal and lose weight.

From a recent article by the National Heart, Lung and Blood Institute:

Sleep plays a vital role in keeping your brain healthy.

“During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.”

Why can't you fall asleep in quarantine? A sleep expert weighs in ...

Sleep helps us to stay mentally fit and perform day to day tasks. Not getting enough sleep will impact your ability to drive a car, work on heavy machinery or even basic life skills like cooking, reading or writing. Even thinking can seem impossible with a foggy brain.

Sleep deprivation can lead to serious health problems and can have a real impact on your personal life, your job and your relationships. Your energy levels will bottom-out and you  may even lose interest in doing things you once loved. This is why fitness and exercise really helps to regulate your sleep schedule.

Some tips to help regulate your sleep schedule

For me, there are a few things that help me regulate my sleep schedule so I can get at least six to seven hours of non-interrupted sleep.

  1. Set a regular sleep schedule – in bed by midnight every night
  2. No naps during the week
  3. Daily exercise – but not past nine pm at night
  4. Plenty of sunshine and fresh air
  5. Drink lots of water during the day. No coffee past four pm

Clean your room and bedding often

Nothing beats clean sheets and a fluffy pillow – I sleep best when the bed-sheets are fresh out of the dryer. Keeping your bed clean and free of clutter will help you to relax and be comfortable when you lie down. I need to work on cleaning my room as well. If the room is cluttered or messy, I find at times I can’t relax enough to sleep. Invest in a large hamper for your dirty clothes and look into tools for organizing your closet like shelf hangers or racks.

Without spending a lot of money, you can “feng shui” your bedroom to help you sleep better. Get some blackout curtains, use a humidifier for dry homes, get some scented candles, diffusers – or use calming colors like pastel green, blue, yellows to calm your busy mind.

Pintrest has a lot of great ideas for bedroom makeovers.

elegant-serene-master-bedroom-decor

No screen time – at least one hour before bed

This means no phone, computer or electronic devices at least one hour before bedtime. It’s time to shut off your electronic devices and trade your I-pad in for a paper book. The glare of the screens can be hard on the eyes at night time. Give your eyes and your brain at least an hour to relax before bed. This is why I find being in bed early is crucial. I need to make sure I get at least six to seven hours of sleep to feel refreshed and alert in the morning.

Tablet and iPad Buying Guide | Best Buy Blog

Have a cup of sleepy time tea

One or two cups of chamomile tea with a dash of milk and honey really helps to calm the nerves and puts me in the right frame of mind for sleep. Chamomile is a natural herb that helps you sleep. It is caffeine free which is what you want to drink at night time. I’m a coffee drinker. Not a tea drinker. But the sweet taste of chamomile is a guilty pleasure.

This is something I really need to get back into. It’s June 2020 and I can’t remember the last cup of tea I had!

Does Drinking Chamomile Tea Help People Fall Asleep? | Live Science

Listen to white noise or nature sounds

While some people like me listen to music to fall asleep; I find listening to white noise or nature sounds can really put me to sleep fast. The low hum of  a fan in winter months or humidifier often does the trick for people. Sometimes I listen to nature music.

Hypnosis or “Talk Down” Videos 

The Honest Guys on YouTube have some great videos that can help you fall asleep to. I really like the twenty minute talk-down sleep videos. If you’re looking for more music suggestions, check out my post on music for relaxation.

Deep breathing exercises or “bedtime” yoga

Deep breathing while lying down at night time is a great way to prepare the mind and body for sleep. Yoga and meditation before bed can help with calming anxiety. Here’s a video on how to combine deep breathing and yoga for sleep.

There are many other things I’ve learned over the years to help with my sleep problems. Insomnia can really drag you down mentally and physically. But don’t let sleep ruin your life.

If I can change my life long sleep disorders – there’s hope for you too.

Regular exercise, getting plenty of sunshine (vitamin D), and fresh air really is an amazing way to help regulate your sleep schedule. I can count the number of nights I’ve had interrupted sleep on one hand. On those nights, I either went on a long nature hike, or spent a lot of time outdoors – or I took a fitness class like Aqua Fit.

Thanks for reading!

Hope you enjoyed this post on how to regulate your sleep schedule. What works for you? What methods have you tried to help you sleep at night time?

Thanks for all the comments and re-shares. If you’d like to use any of the information from this blog, please, I ask that you refer to my website in your post.

(this is a repost from September 2019 – but good information to share)

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Asparagus Quiche – without the crust

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The other night I made dinner for a friend and I made the most delicious asparagus quiche. I just polished off another serving for lunch and it tasted even better today. I’ve made plenty of crustless quiches before but never with asparagus. I forgot how amazing asparagus can be.

This is a pretty easy recipe to follow and is very versatile. I’m not so great with pastry but one day I will make my own pie shell.

I do suggest using a casserole dish. I only have square baking dishes – but this would fit better into a 9×12″ casserole dish.

Ingredients

  • 2 cups of cheese (cheddar, mozza or your favorite blend)
  • 2 tablespoons of butter or olive oil
  • 1 bunch of asparagus (about 10-12 long pieces) cut into 1″ slices
  • 1 cup of spring onions cut into small round pieces (diced)
  • 1/2 can of creamed soup (I used Campbell’s Cream of Broccoli)
  • 1/4 cup of half n half cream
  • Six eggs beaten
  • 1 teaspoon of minced garlic
  • Spices: salt, black pepper, parsley, sage

Preparation

  • Preheat the oven to 375 and grease a casserole dish. I use Pam spray for this
  • In a large skillet melt the butter. Add in the garlic, spring onions and asparagus. Season with spices to your liking. Cook for about 3-4 minutes. This is just so the asparagus can absorb some of the flavour. Remove from heat and set aside.
  • In a large bowl whisk together the eggs, cream and soup. Don’t mix it too much. You can add a little bit of corn starch to thicken up the base if needed.
  • Add in the asparagus mixture and cheese. Give it a little stir.
  • Top up with more seasoning – I always add a little parsley on top as a garnish.
  • Cook for about 40-45 minutes. Cooking times will vary so check often. I used the toothpick method.

This recipe will up to four people. I do suggest serving it with something on the side – like cooked ham, steamed asparagus, or garlic shrimp which is what I did. Scones or a cheese loaf would pair nicely with the quiche.

Optional: about 30 minutes into cooking, take the quiche out of the oven and add some more shredded cheese on top. You can broil the cheese to give it a crispier texture. I skipped this step – and it was still delicious.

What’s your favorite quiche recipe? Let me know in the comments!

If you’re looking for a quiche recipe with crust – check out this one from EveryDay Food. Just substitute the spinach with asparagus.

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I ate a swiss roll for breakfast. I’m fine. We’re fine. It’s fine.

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So, for those that have been following my blog for a while know that I live alone – obviously, I mean, hence the name “mostly single.” I also don’t drive. I rely heavily on deliveries and my friend Wally who is a driver for my monthly supply run.

Since discovering the wonderful world of Superstore (his wife works for them), I have been enjoying a routine of carefully selecting items that fall within my budget online. Wally picks up my groceries. He drops them off. I pay him for his time and gas money.

It’s a win-win scenario for both of us. I don’t have to leave my condo except to meet him downstairs. Which by the way, it was freezing this morning. We’re supposed to get another dump of snow tonight.

And he gets a bit of extra money for the kids. It isn’t much. But it helps us both out.

If you haven’t used the PC Express website, it works like this.

First, you pick a timeslot for pick up. Normally, you can book within 24 hours. But now – you are looking at a minimum of a ten day wait to pick up your order. But have no fear. You can plan ahead and change your order until the day before.

I changed my mind daily on what was important. I decided to stock up and spend more money than usual so I have enough food for two weeks. I’m trying to avoid going out to stores if I can help it. I don’t like crowds at the best of times. Never mind in the middle of a pandemic.

Wally shows up to the store on time. He texts me. He says it took him a long time to find a parking stall. There are designated spots for pick ups. I call the store from the comfort of my bedroom.

“What’s your name?” I tell them.

“When did you place your order? I don’t have a confirmation for you.”

I tell them that I placed it last week and confirmed it last night. I just got the confirmation email that my order was ready. Oh yeah. They send out confirmation emails about your substitutions and stuff – which is a huge plus for me. I’m fussy when it comes to brands and stuff.

“We don’t have an order for you. Are you sure you are phoning the right store?”

I hold my phone away from my face and give the phone my best WTF look. I tell them calmly and politely that yes, I have the right store, the same store I order from every month – sometimes every week. I tell myself to remain calm and civil – they’re doing their best.

“We don’t have an order here for you.”

I hold the phone away further and let out a small cry of frustration. Someone else comes to the phone.

“What’s your name? What’s your confirmation number?”

A few more minutes go by. Because clearly, it was me who made the mistake.

Another person comes onto the phone.

“Oh, we have it right here. Sorry. We’ll be right out.”

Twenty minutes later – Wally texts me to say he’s on the way with my food. TWENTY minutes later.

I mean, I know we’re in the middle of a fucking pandemic. But still. Why are people are always so quick to lay blame on the consumer? Why is it always the customer’s fault? Like, I know how to place an order. I’ve done this for months.

Anyway. Okay. I’ve ranted. I’m over it. I have food for the next two weeks and basic supplies. I don’t have to leave my house (Condo) if I don’t want to.

But oh… I do. I’m bored. I’m restless.

And I ate a Swiss Roll and a bowl of Corn Pops for breakfast this morning. Does that count for dieting? I think it’s safe to say that my healthy eating has been replaced by comfort food.

Hold the phone. I’m going back for a second Swiss Roll. God help me.

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Women’s Health: Hot Flashes – what are they, and how to treat them

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Since this week is all about promoting mental health, I think this is a good time to speak on some women’s health issues like my article yesterday on What is PCOS? Today, I want to touch on some of the symptoms of hormonal disorders like the dreaded subject: hot flashes.

What does a hot flash feel like?

That’s a good question. The first hot flash I had was in 2014 when I was on a combination of Cymbalta (mild anti-depressant for pain) along with Celebrex (also for pain). I remember getting a call from my case worker about my weekly check in. We spoke for about ten minutes. I had to provide regular health updates. By the time I hung up the phone, my hand was covered in sweat. I mean, it was dripping. And it was nasty.

One night, the hot flash was so bad – I went outside for a brisk walk in -35 degrees in a t-shirt. That actually felt good and refreshing. Even now when I get them – nothing helps except standing outside in the cold winter weather. Getting a hot flash in summer months is even more disgusting. There’s nothing you can do. Combine that with leg swelling, a red face and matted hair – and it’s just plain ick.

What is a hot flash?

As I mentioned yesterday, a hot flash can feel like a fever or even a mild panic attack. I think every women feels it differently. According to breastcancer.org, a hot flash is a sudden, intense and extremely hot feeling all over your body. But mostly affecting the face, upper body – like arm pits and chest. Some women experience weakness, headaches, anxiety or the feeling of suffocation or chills. This is why hot flashes are so difficult to diagnose.

For me, I knew it was a hot flash on Sunday because it came with severe pain in my ovaries and pelvic region. I knew that stepping outside would be the only thing to make it go away. I took some pain killers and by morning, I was okay again. Luckily, my doctor knows the risks and gave me some Toradol (pain killers) to take home with me. I’m going to savour these and keep them for bad days only.

How are hot flashes treated?

The treatment for a hot flash is going to vary. The key is to find out what is causing the hot flash, as hot flashes are often a symptom of another illness or disease. The main culprit is a hormonal imbalance.

As mentioned yesterday, with PCOS, the body can produce too many androgens which is the male hormone. But some women can have too much testerone or too much estrogen. This is where your doctor will need to conduct some lab tests. Usually a CBD differential, and basic endocrine function tests.

Remember, I’m not doctor. I’m literally reading this information from my requisition forms. I’ve come to learn a lot about my body, women’s health and lab tests over the years in my research.

There are a lot of treatments for hot flashes out there that include natural supplements, hormone replacement therapy, and over the counter products. However, I do recommend seeing your doctor or OBGYN to find the source of the hot flashes. Some medications can cause similar side effects.

When in doubt, just step outside, into the middle of winter. Trust me. I went to my appointment yesterday wearing just a sweater and it felt amazing.

Clinical Research

The main purpose of my sharing this information is not only to help promote awareness on women’s health, but to also share my experiences. I’m not a coach, but I feel I missed my calling in being able to help others professionally. I’m here just to share my experiences and my own personal research with you.

I have six years of experience working in the health field on the administrative side. During my time in addictions and mental health, I learned a lot about reducing the stigma of mental illness, and during slow periods, I used the information I had available to me, to conduct a lot of research. I’ve kept this to myself. But I think perhaps my purpose at this time in life, is to share that knowledge with you.

Getting Help

Please know that you are not alone in your suffering. There are many great resources out there that can help you. There are tons of blogs, websites, and Facebook groups dedicated to offering support. If you feel you need help, reach out to your local state services.

Foundation of Women’s Health is just one of many great resources. Sadly, many links I had saved have been shut down.

Please subscribe to follow my weight loss and health journey as I struggle with the symptoms of PCOS. I also share great low-carb and healthy recipes.

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Fitness Goals: Healthy Eating

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I celebrated Mother’s Day with the women in my family today. It was a lovely afternoon. And since we were downtown, we decided to take advantage of the gorgeous weather and walked around the River Valley.

I was not dressed for the walk. I’m not big into wearing dresses so I had worn black dress pants, a blouse and my black comfy shoes. Plus dresses never really fit me right. I’m in between sizes right now. I’ve dropped some weight in recent months but not nearly enough.

Ten years ago, I had dropped seventy pounds and kept it off for three years. A blown out knee while hiking resulted in gaining sixty of those pounds back over a couple of years. I gained even more pounds when I got sick a couple of years ago.

I’ve been working hard to lose the pounds but it is seemingly taking forever.

My brother in law commented at how much weight I had lost when I saw him at Easter. I didn’t think it had been that much. Until I measured myself. I had dropped nearly five inches all around.

But I still have a lot more to go.

A hormonal disorder, age, genetics and bad knees really makes it difficult to lose the pounds now. When I was in my thirties, it was much easier. Now I need to really watch what I eat and take it slower.

How have I lost the weight so far? Painfully, slowly. Really freaking slowly.

I’ve had some success recently with a high protein and moderately low carb diet.

What does that mean? It means that while I watch what I eat, I can still enjoy the foods I love in moderation. Things like bread, cereals, fruit, and treats every now and then.

Bread is my number one weakness. But I’ve cut back to every other day instead of having bread twice a day.

Here is what a typical day looks like. Keep in mind that meals vary from day to day.

Breakfast Options 

All breakfast options typically include one or two cups of coffee and a bottle of water

  • 1 cup of low fat yogurt, fruit (berries), granola or Special K cereal
  • 1 piece of bread (whole wheat if you’re watching calories), with peanut butter and a glass of milk, banana on the side
  • 1 hard-boiled egg, 1 piece of fruit
  • 1 granola bar or protein bar (watch the calories and sodium intake)
breakfast
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Lunch Options

For drinks I typically drink bottled water. Sometimes I go for diet soda if I’m having a craving for bubbles. 

  • Tuna or egg sandwich on whole wheat bread, 1 or 2 pieces of fruit
  • 1.5 cups of raw veggies, 2 pieces of cheese (packaged kind), 1 hard-boiled egg
  • 2.0 cups of salad (I love tomato-cucumber salad, it’s my favorite), with fruit or yogurt on the side
  • Frozen smart meal – again this will depend on what I eat the rest of the day
lunch table
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Dinner Options

Dinner is where I make sure to have a good sized portion of protein. Fish, chicken, pork are all things that I try to keep on hand. Drinks are either water, one cup of coffee, or a diet soda if I didn’t have one at lunch. I try and mix it up.

  • Roast chicken with the skin removed, brown rice and a serving of veggies
  • Grilled salmon served with rice or a side of salad
  • A variety of meal sized salads with a serving of protein. I also adore avocado and sometimes when lazy, just chop one up, add a bit of salt and pepper and eat it with a hard boiled egg.
  • Other times I just munch on slices of meat, raw veggies and low fat cheese. Goat cheese is really great too.
brown fish fillet on white ceramic plate
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Drinks

I gave up sugary pop. The only time I really have sugar in my diet is with my morning coffee which I cut back to a maximum of two cups a day. Sometimes I cave and drink diet pepsi which is like my crack. I know, I know. It’s just as terrible for you. But juice, while tasty, has so much sugar and empty calories. Sometimes I will brew herbal tea and chill it in the fridge. Green tea, black tea, ginger tea and lemon tea all taste great cold. It’s also fantastic for skin. Every now and then I’ll buy a jug of Clamato juice and that helps me get my fill of veggies for the day.

Water is important for weight loss. It also helps to flush out toxins and clear up your skin. Here are some other drinks that I enjoy every now and then.

  • Coffee (black is best for weight loss)
  • Green tea, black tea, chamomile tea (caffeine free teas)
  • Tomato Juice
  • Sparkling Water (lemon)
  • Diet soda on occasion
  • Glass of wine (special occasions) – red is good for the heart

Snacks

Snacks vary from day to day depending on how active I’ve been and how hungry I am. Some days I eat more than others. Some days, not so much.

  • Cottage cheese with crackers
  • Apple slices and peanut butter
  • Avocado and a hard-boiled egg
  • A cup of fruit (berries)
  • Rice cakes or rice chips (low calorie)
  • Low fat yogurt with a dash of dark cocoa to give it that chocolaty flavour
  • Freshly made popcorn with a dash of salt and margarine

Blog Updates & Progress Reports

Now that I have more time to devote to cooking and healthy eating, I hope to post my progress and update this blog often. I’ll share new recipes and exercise routines with you. This is my focus. My goal. I need to get back into shape and to get healthy – before the end of summer.

I hope you’ll join me for the ride.