Back to basics
Darn it, my knuckles are red and swollen!
Context
I have had fun over the last month. While most people may have slowed down this month. For me, January was an extension of December. My daughter was visiting from Lisbon and was not scheduled to leave until this past Sunday. Needless to say there were wonderful family gatherings and dinner parties so we could visit throughout the last few weeks. We also had a Christmas celebration after Christmas because some cousins live further away. And, we finally got to Oberlin to enjoy a delicious meal, a wonderful restaurant in Providence, RI that reopened last October. Does any of this sound like your past month? I may be a month behind.
On Sunday I came downstairs after the final lovely long table dinner and my immediate family was in the living room debriefing the night before. It was one of those evenings where the conversations flowed among all of the guests. Everyone who gathered brought food, flowers, wine or wonderful stories to share. We were all present and engaged. On this morning after, I had a moment where I had to pinch myself at how fortunate I was to have the extended family I have and also be sitting with Harry, Kat and Mike on the day where Katherine had to depart back home. Smiling, yet melancholy, knowing there were mere hours before she and her sweet dog, Taro Bun, leave us.
She left, I cried…same ole story.
The “Basic” Plan
Today I awoke, dusted myself off and decided it is time. For what you may ask? Time to get back to basics. If you have been reading my weekly newsletter you know I rejoiced at obtaining the German sourdough starter, “Otto” back in December. Let’s just say Otto and I got real close. Bread, even sourdough from a 400 year old starter, cannot be consumed daily with honey, butter and cinnamon. The rich life (eating-wise) was enjoyable and I have no regrets, but last week my joints started bothering me, turning red and swelling. Big sign for me to seek anti-inflammatory meals. I told my sister and she did a great thing. She flipped the narrative and said, “You are fortunate your body lets you know.” I agreed. But also, I remembered not long ago when I had been working very long hours and ignoring all signs of any health related issues. Once I took time to step back, heed and heal my body, I will never allow warning signs to go unchecked again. So with my swollen knuckles and the hurt, itchy elbow joints as my guide I am going to do a solo 28 day challenge to right my ship. It's not on Instagram, nor Facebook or anywhere. I am doing it for myself to reacquaint myself with my healthier habits. I am writing this newsletter and starting on Monday morning (January 29) and will continue for four weeks. I will keep you abreast of how it goes. Here is what I plan to do in case it inspires anyone else:
Bedtime: 30 minutes to an hour before bed, go upstairs, do all the things and read before bed. My phone will be on the bureau as it always is charging. (Goal-8 hours of sleep)
Morning: Wake up 30 minutes earlier and listen to a morning meditation. I like to listen to Joe Dispenza or another guided meditation. I journal afterwards even if it's only for 5 minutes to get my thoughts down.
Daily Movement: I have choices…myofascial exercises, core strength exercises, dumbbells, bands (mix it up during the week) and walking (daily~10,000 steps)
Nutrition: You know my staple here but so I have it down, beans, diverse veggies, rice, quinoa, and other grains as I can tolerate, nuts, seeds and a lot of water. No sugar or processed foods. Plus my vitamin D and calcium (for my bones–doctor’s orders)
Friends and family: socializing/engaging in fun things that I choose to do. No big crowds. I prefer smaller events.
I have done all of this before at the same time and I feel wonderful when I do it. I don’t drink coffee so the caffeine is never a non-starter for me, and for tea I usually have herbal infusions. Hot water with mint, chunk of ginger, rosemary and I love a bit of apple cider vinegar in my tea. I have been doing it for years and years. My nana introduced apple cider vinegar to me. I will not drink alcohol during the challenge. However, I do have wine if I go out to dinner with friends. I wonder if it is the act of having it while engaging in a social, fun setting that improves your wellbeing? If its good enough for the Blue Zones I say its good enough for me.
I am looking forward to paring back a bit. I will let you know how it goes. I want it to go well and it probably will. But I am human…so there may be some bumps along the way.
Remember, Start with Beans!
Recommended Recipe
As I stated above I am going back to basics. I sometimes get so excited about this. I love to eat delicious ingredients simply prepared so it is always easy for me to do. It was one of the differences I noticed about how my daughter and I interact in the kitchen. If she makes me breakfast, I swoon over the combination she creates. I don’t even think of some of the items she includes on my plate. It's never the same thing twice. When I make breakfast, I think those closest to me could list the items they would see on my plate. I bet you could, too! It doesn’t bother me at all. I am consistent; I always find it delicious. I was describing this difference to someone and it made me smile. I guess that is why she takes the culinary courses. We can all cook in my family but everyone has a different style and that is what makes it interesting and fun to receive a meal from any of them.
Over the next few weeks I will go back to the bean protocol. Skipping the white diet because my stomach is not hurting. I will move right into the eating ½ cup of beans at each meal. I will also have a ½ cup of nuts after an hour has passed in between each meal. I made a big pot of organic pinto beans. Unfortunately, I ran out of my Rancho Gordo beans. I went to my local supermarket and bought a pound of organic beans. This recipe is really not a recipe. I made a pot of beans in the same way I always tell you to make them. Then, I cooked 2 cups of brown rice. I sauteed an egg over easy. I added a little spinach and voila! Breakfast.
I will share the spices I add to make the pinto beans taste like I like them to taste-in the order I add them and the amount: Cumin (Few good shakes), oregano (two plentiful shakes), coriander (two shakes), and turmeric (small shake).
Over the top of the egg and rice dish I always add my favorite salt mixture from Newport Sea Salt co. Bella Napoli. I use it everyday.
Remember you can prep all of these staples on Sunday or whatever day you have off to make creating midweek healthy meals a snap.
Contact
If you have any questions on trying a solo challenge to go Back to Basics or integrating beans consistently for gut health now and into the near future, please email me at Denisemancieri1@gmail.com. Feel free to comment below if there are topics you would like to see.
Please share this newsletter with others if you find it may assist them in adding beans to their diet. Or click the heart, below left, so I know you were here. Thank you!
Note: I am not a doctor. I am a teacher and an educator with an earned doctorate in educational leadership. I enjoy research and I can distill large amounts of information into easily understood and digestible pieces allowing people to understand what is happening to their body and possible steps to reverse it with food as medicine. I have healed my own GI issues through choices with food. I followed Karen Hurd’s bean protocol diet, I meditated and still do and I healed. I feel compelled to be in service and educate others as the more people eating beans, alongside a healthy diet and sharing their stories the more people will live a healthier existence. Joy, peace and freedom abound. Please see your doctor and discuss nutritional options before you change any course of action with your health.
Awesome! I am currently on day 3 of morning and evening Dispenza meditations. Also a quarter of a way into his "supernatural" book. Fascinating topic.