2 ways to help a sprained ankle heal

1. EXERCISE

2. FOOD

I am still in pain from my sprained ankle and it’s frustrating because I’m a dancer so this has put a hold on everything.

I wanted to know what I could do to speed up the process.

I’ve found this video on YouTube: here which gives some gentle exercises to do for the sprained ankle – actually hurts but will do these every day to encourage it to heal and stay strong!

Yesterday I looked at anti inflammatory foods to incorporate into my diet to reduce pain but I didn’t cover what foods to avoid.  With a sprained ankle I don’t want to be encouraging any more inflammation than necessary so that means avoiding or reducing the following in my diet:

  • Sugars! So soft drinks or sweets (bye bye to craving chocolate 😦 shame I don’t like the dark chocolate as that’s the good stuff)
  • Common cooking oil like vegetable or sunflower oil – this is fine I switched to olive oil ages ago
  • Trans fats like deep fried food or fast food – my stomach can’t tolerate greasy food these days anyway so I cut this out (bar the odd hangover day)
  • Dairy products like butter, cheese – butter that doesn’t bother me but cheese – it’s one of my favourite foods 😦
  • Non-organic/non-free range meat – unless it says it is organic or free range it’s probably not!  Organic meat isn’t actually that much more expensive so I have switched to this.
  • Red meat/processed meat like sausages, salami – I do like my red meat but I don’t eat a huge amount and I am a bit of a sucker for processed meats but don’t eat too much of that either so this shouldn’t be a problem for a while.
  • Alcohol – you know the stuff – beer, wine – well it’s not like I have it every day!
  • Refined grains like white rice, white flour – I seem to have an intolerance to white bread and pasta so I’ve actually switched this over already.
  • Artificial food additives – in packaged foods.  I’ve been eating fresh lately so that’s fine.

I found the above list on theconsciouslife.com website: here where it provides far more details.

Judging by the above it looks as though I will have to curb my cheese and sweets cravings and fill my face with more anti inflammatory foods for the time being – you can find a list of those on my previous blog.

Here’s hoping for a speedy recovery!

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LADIES ONLY: When it’s that time – how to stop the pain!

Time of the month AGAIN and fed up with the utter pain?

Well having had a little scoot over the internet in an attempt find out more – in very basic general terms it appears as though the ‘fun’ we go through is heavily influenced by prostaglandins and of course estrogens.

I wondered – if you don’t want to be on the pill to control your estrogen levels or take ibuprofen for anti-inflammatory to have an affect on the prostaglandins – are there foods that have an affect instead so we can control this at a natural level for ourselves?

Apparently so.

To balance out your estrogen levels keep your diet healthy and balanced – have your 5-a-day, fruits, veg and nuts and reduce fast food, caffeinated drinks and alcohol. You can find more details: here.

Anti inflammatory foods to include into your diet are:

  • Beetroot (my latest favourite)
  • Fatty fish
  • Whole grains
  • Dark leafy greens
  • Nuts
  • Ginger & turmeric
  • Berries

You can find foods listed: here

It will be interesting to see if incorporating these foods and reducing the intake of those they advise against has any affect.

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It’s a short one tonight…

…it’s been a long day, how is it only Tuesday?? All I will say is that my health journey seems to be rubbing off on people, gently, can only be a good thing right?

Also I’d like to add that it’s not only food that is the best medicine but laughter too.

Keep laughing, keep smiling!

Healthy is boring. WRONG!

I pretty much considered that focussing on being ‘healthy’ is a boring and time consuming thing – who can be arsed with that?

Thing is.  It’s not boring, food doesn’t have to be bland and tasteless and it doesn’t have to be time consuming either.

The most time consuming thing I’ve found about all of this health nonsense is the research – what food does what, why do we need it, how does it work blah, blah, blah.  Fortunately for me, I’m finding it all rather interesting!

Anyway, referring back to my previous post on exactly what foods we need to eat to help boost our moods I had a look today through the list and I was pleasantly surprised.  Most of the foods I have been eating, or recently incorporated into my diet are on the list! Yay!  I will blab on no further and list these out below, foods in bold appear more than once in this specific nutrient list.  Oh, just to note, I haven’t written down every single food, just the ones I like (or in brackets ones am prepared to try) – to find out more Google is the place to go!  Here goes:

  • Calcium:  dairy like milk, cheese, yoghurt, spinach, (kale), salmon, broccoli, (edamame), figs, almonds
  • Cromium: sweet potato, apple, organic egg, tomatoes, whole-grains, broccoli
  • Folate: lentils, (pinto beans), asparagus, spinach
  • Iron: egg yolks, fish, lamb, beef, chicken, spinach, walnuts, pistachios, cashews, raisins, green pepper
  • Magnesium: spinach, almonds, cashews, pine nuts, lentils, avocado, goats cheese, bananas
  • Omega 3 fatty acids: walnuts, salmon, beef, cauliflower
  • Vitamin B6: Pistachios, salmon, chicken, pork, raisins, beef, bananas, avocado, spinach
  • Vitamin B12: All bran, beef, yoghurt, feta cheese, eggs
  • Vitamin D: oily fish like tuna, salmon, cheese, egg yolks
  • ZInc: lamb, spinach, beef, garlic, egg yolks, salmon, pork, peas, cashews

So that’s just a quick and dirty mashup of various foods containing these particular nutrients, looking at it again I have probably missed duplicating some foods in the list but it’s too time consuming to Google every single food item to ensure I’ve captured every nutrient it holds, it’d make the list too long anyway and this is just to give you (and me) an idea – specifically for mood enhancing as per previous blog post ‘How to be Happy!’

As I’ve found, you probably eat quite a few of them already – especially since that isn’t the entire list and there’s plenty I’ve left off there.  The general idea is replace the sugary crap in your diet with these good guys.  FYI dark chocolate came up a few times but I haven’t listed it as I’ve never really liked it that much.

So to conclude – eating healthily doesn’t have to be boring, a lot of the foods there are pretty tasty and can be whipped up into quick meals.  With online shopping it doesn’t have to be too much of an effort to get these foods in either – maybe the first time but next time you can hit the re-order button!  Obviously, as I’ve mentioned in a previous post buying organic, hormone free etc type foods can be more time consuming but once you find the best place to buy, you’re on a roll.

Happy eating!

Featured image from: http://www.naturalawakeningsmag.com/Natural-Awakenings/February-2013/Food-Mood/

Shopping organic is a pain in the arse!

I’ve just come back from ASDA to pick up a few things I couldn’t at Sainsbury’s – I hate shopping at the best of times but this was bloody ridiculous!  They sure don’t make it easy for you to find the foods that haven’t been fertilised with God knows what and then they don’t have the organic alternative for all the foods there.  This is exactly one of the reasons I would normally give up!  It’s so bloody time consuming and annoying so when you’re starting out on this it makes you think oh I cannot be bothered! What is the point?!

I guess they’re counting on that.  I’d come home from work and just the thought of preparing a meal would fill me with the CBA (can’t be arsed) attitude and I’d throw a ready-made in the microwave.  Now I make myself do it, reminding myself in L’Oreal’s words: “because I’m worth it”.

The easiest way around this would be to shop at a Health food shop where they have it all there in one place, the only thing that puts me off is that they can be more expensive.  Now I’ve picked up a few organic fruit and veg from ASDA perhaps I’ll hang on to the receipt and compare the pricing with those shops.

I keep reminding myself this all seems an awful lot of effort right now but before long I will know where to go and what I want and it’ll all be as autopilot as shopping for all the crap I used to eat!

Let food be thy medicine and medicine be thy food – Hippocrates

A bit of a late blog this evening.  After a phone call with my Mum I started researching ways in which food and lifestyle have positive affects on the brain.  Just over a year ago my Mum had an acoustic neuroma tumour removed from her brain, they were unable to remove all of it but enough to prevent it from being life threatening.  Needless to say it shook the family up.  Since the operation there have been various complications, today she told me she is now looking at how to treat Synkinesis/Bells Palsy which has now developed.  One of the suggestions to her was to use Botox – to me this seems incredulous – why would you think that putting poison into your face is actually curing something?  So I have started investigating alternative methods and it’s a long process.

I wanted an answer to a question that popped into my head:
What foods have an affect on the brain and can it be broken down into what part of the brain they affect?

After starting 2015 working on my own personal health choices and what foods I put into my body I have learned many interesting facts about the benefits fresh foods contain and how they can help various parts of the body.  Food also affects hormones produced in the body.  Can I find a link that could show that certain foods included into my Mum’s diet could have a direct beneficial influence on Synkinesis?

In addition to my burning question I have also found (that don’t involve surgery, Botox or drugs) facial nerve physical therapy (not provided on the NHS in her town), acupuncture and of course plenty of water are beneficial but I want to do more research and find more answers.

I will keep on with my search and in the meantime I welcome any advice or information.

(Featured image from: jeffreysterlingmd.com)