Archive for January, 2008

Tip EE06 Take a genuine interest in yourself

January 7, 2008 at 9:35 pm · Filed under PMS, emotional distress, emotions, feminine cycle, premenstrual phase

Source: Alexandra Pope

Tester: Fran Montague

Test Date/s: 2005

Problem: Inability to see how experiencing PMS can be positive

Solution: Alexandra Pope suggested that women are actually more themselves during their pre-menstrual phase, rather than, as I lived my life believing, that during this time I am ‘just not myself right now’. Further, she advised me to see this time as one of truth, sensitivity and insight. To expand on this, she explained that during the pre-menstrual phase the “inner world is amplified so that we are reminded about what’s most important to us—our guiding principles.” She continued “What you normally suppress comes through and so this is a time for scripts to be re-written. Notice amongst the turbulence those moments of detachment when you feel distant, cool and have greater discernment and clarity. Think of ways to use this time and the insights you gain positively.”

Trial: I tried listening more closely to issues that recurred for me during the time of the month when I felt more sensitive. This gave me an insight into experiences that had occurred recently and way back in the past that I wasn’t comfortable with. Doing this gave me deeper knowledge about what I can sit with, what is important to me. I reflected on this knowledge during the beginning of my next cycle, when I was less highly sensitive, and checked with myself whether the insights I had gleaned still rang true. It then became possible for me to start changing my behaviour in order to get a stage where my choices and actions are not in conflict with who I am as a person.

Result: The result is less anxiety and emotional disturbance during the premenstrual heightened time of my cycle and a much calmer experience all round.

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CH07 – Foods to nourish a woman’s body and soul

January 3, 2008 at 2:10 pm · Filed under breast tenderness, feminine cycle, healthy cycle, immune system, menstrual cycle, menstruation, nutrition, premenstrual phase, water retention

Source: Jane Clarke’s Bodyfoods for Women

Tester: Fran Montague, Sarah Rozenthuler, Tia Azulay

Test Date/s: 13th October 2007

Problem:

Solution: Thought I’d share a few easy* recipes that I made yesterday for Tia and Sarah. The ‘menu’ for our lunch was put together with the aim of nurturing our bodies and soul. The key ingredients of the dishes I describe below contain vitamins, minerals and properties which all act in service of women’s health (and men’s!) and are especially comforting during pre-menstrual phases when the body’s defenses need a helping hand, emotional feelings can be heightened and we all benefit from looking after /taking special care of ourselves more.

Specific ingredients used in the recipes below and how they help:

  • Yeast Extract; Spinach; Yogurt; Eggs. Rich in Vitamin B = helps alleviate symptoms of PMS
  • Mackerel. Oily fish rich in Fatty Acids = helps reduce inflammation that results in breast tenderness and womb/period pain
  • Natural live yogurt. Contains acidophilus and bifidus cultures = puts good bacteria into the gut
  • Carrot cake made with wholemeal flour and olive oil: satisfies the sweet cravings but with lots of fibre. Uses olive oil (rather than butter) which is an unsaturated “good” fat. NB. I am going to experiment making this cake with Sorbital next time, rather than cane sugar, which is a non-artificial sweetner made from a S.American plant which I’m advised is good for making cakes – if it works this cake will be even healthier!!

*NB, ‘easy’ recipes for me are recipes with only a few ingredients in!

Trial:

  • French Onion Soup: Put a good splosh of olive oil (eg. 2 tablespoons) in a large sauce pan, and add 3 chopped onions. Cook until golden brown. Add 1.3 litres of organic vegetable stock and a teaspoon (a little over) of yeast extract (marmite), mixed herbs and salt/pepper. Simmer for 15 mins, and it’s ready.
  • Smoked Mackerel Fish Cakes: Boil and mash 4 large potatoes. Grill 2-3 smoked mackerels (aim for about 300g) for 5 minutes and then remove the skin, and place the flaked mackerel in a bowl with the mashed potatoes. Add around 150g fresh spinach (which you might cook first in a tiny amount of butter, then drain it so there is no water/liquid) to the mackerel/potatoes. Add 50g butter, 1-2 beaten eggs, a handful of chopped dill, 1/2 teaspoon of fresh grated nutmeg (not essential), and a spoon of natural yogurt. Mix all together. Aim to get a fairly firm consistency so go easy on adding the eggs and yogurt. Heat a frying pan and add olive oil. Make fish cake shapes with your mixture and fry on both sides for 5 minutes.
  • Warm Tomato and Broccoli Tapas: Grill 8 organic tomatoes (cut in half and brushed with olive oil, salt and pepper) for about 15 minutes until browning on top. Chop the tomatoes roughly and put in a bowl with 4 tablespoons of olive oil, 1 chopped garlic clove, around 12-14 chopped black olives, a handful of fresh chopped parsley and teaspoon of dried marjoram (not essential). Add to this the florets of a large broccoli which have been cooked for around a minute in boiling water. Mix together and serve still warm.
  • Potatoes with basil, yogurt and honey: Boil organic potatoes (approx 1kg serving for 4 people) until tender, and leave to cool. Place about a handful of chopped fresh basil, add 150ml of natural yogurt, 1 tablespoon of lemon juice and 1 tablespoon of clear honey. Add the warm potatoes to the yogurt/basil sauce.
  • Carrot cake: Peel 175g organic carrots. Line a 7inch cake tin with non stick baking paper. Whisk 2 eggs (medium) and 100g organic sugar (unrefined) together in a bowl using an electric whisk until light and fluffy. Gradually whisk in 85ml of olive oil into the sugar/egg mixture. Add 100g sieved wholemeal self-raising flour (good source of fibre), 1 teaspoon of mixed spice, 1 teaspoon fresh ground nutmeg, 50g raisins and 50g sultanas. Mix together, and then pour into the cake tin. Bake for 20-30 minutes in a pre-heated oven at 190C. When ready it will look golden brown and be firm to the touch. Only then test with a skewer (if it comes out clean it is ready). Leave the cake in the cake tin on a wire rack to cool.
  • Optional Sweet citrus topping: Beat together 40g organic butter (unsalted, but not essential) and 75g of light brown organic sugar, then add the zest of 1 lemon and 1 orange. Once you have put the topping on the cake, grate a little more orange/lemon over the cake and place some whole walnuts on top.

Result: These recipes are quaranteed to make you feel great and taste so delicious and nourishing. “Hi Fran. It was a great day on Saturday. Thank you so much for taking so much care of us – we left feeling very warm and satisfied in body and soul! Tia” “Hi Fran. It was a great day yesterday. I woke up feeling very satisfied this morning after going to bed a very happy bunny too…I’d love to see the recipes. Sarah”

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Tip EE10 Honour PLAY Days

January 2, 2008 at 7:36 am · Filed under PMS, emotional distress, emotions, premenstrual phase

Source: Kathy

Tester: Fran Montague

Test Date/s: ongoing

Problem: Being unprepared for emotional volatility/fragility/depression that can affect your behaviour negatively, even though it occurs monthly

Solution: Mark your PLAY days in your diary in advance as a “Please Look After Yourself” reminder. These are the days immediately preceding menstruation when most women experience a slightly altered state of heightened sensitivity. If you anticipate them and plan to reduce your workload, rest more, or pamper or care for yourself then, you will feel calmer and more in control.

Trial: More on tip CH01

Result: More on tip CH01

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