Final Days Before Sparta

Posted on March 19, 2013 by

It’s been a busy week in the Best Me world.  We had planned to do our Spartan Simulation retest on Sunday, however our location was busy in use all day with school soccer, so the retest was rescheduled to Monday.  Last week I was feeling great physically – not only great energy levels but the integrity of my movement was feeling the best it has in years – which was just as well as it was a high intensity training week.  I made some great achievements, with a really fun, hilly 4km trail run in Belmont park and the time taken to do my daily 50 burpees (on top of our training sessions) improved markedly over the week. With a bit of a stressful weekend and a couple of nights of poor sleep however, I felt a bit inflammatory by Monday, which was our last chance to do the retest, so we did it, but as Carl will explain, it has resulted in some inflammation which we’ve had to carefully manage during the week to ensure we’re still fit for race day on Saturday.

 

Here we are!

Here we are!

 

We landed in Sydney and, after a few real-foodie stop offs,  headed to my Super Naturopath friend’s (Jarrah Eddy) clinic on the Central Coast where we both had Haemaview tests completed, which confirmed we both had increased oxidation, inflammation, and dehydration (not surprising considering out high intensity training period, our lack of sleep and our air travel) as well as some iron intake or absorption issues to improve.  So we’ve bumped up our anti-inflammatories – a swim in the ocean, an afternoon nap, walking barefoot on grass, some Metagenics Inflavonoid Intensive Care, lots of ridiculously delicious “Tumercash” from The Suveran and BU Organics, fresh cold pressed veggies juices in the morning and raw unfiltered Bragg’s apple cider vinegar in water.

Deliciousness.

Deliciousness.

I don’t miss the traffic in Sydney, but there are a number of things I do really love bout being back in this bustling city.  One of those things is food.  When we arrived we headed to The Suveran to fuel up for the day – Carl with emu “pizza” while I had lamb “pizza”.  Suveran is grain free, sugar free, dairy free, soy free real food with a focus on local, sustainable, fermented, soaked, sprouted and aboriginal traditional foods. Next stop was About Life and BU Organics to stock up on some fresh veg and Tumercash, which I admit I have an addiction to.  Next it was over to GRUB in Vaucluse (who deliver all around and a fair way beyond Sydney) to pick up some pastured pork belly and to introduce Carl to the wonderful Dominic, the owner.  Carl’s excitement to be there was so palpable that Dominic gave us a tour out back where we learned more about the sources and preparation of the meat.

 

The next day we had some great home cooked meals with my foodie friends after a swim at the beach, then headed to MUMU grill for Carl’s birthday dinner -  divine meal enjoyed by all! Today, Friday, we’ve arrived in Heaven at Appin Homestay B&B run by the very inspirational Sue and Kevin – kindred spirits!  They have a beautiful property, a beautiful house, and fantastic herb and veggie gardens and plenty of fruit trees (figs, apples, peaches, lemons, oranges, limes and more) and berries.

Fresh produce from the garden.... the makings of dinner.

Fresh produce from the garden…. the makings of dinner.

We’ve spent the afternoon having a tour of the gardens and the kitchen with them.  They’re passionate about sustainable living and real food.  They have ducks, geese, 4 Jersey cows providing their milk, hens for eggs, and Sue makes her own fetta cheese, fermented veggies, garlic aoli from scratch (simply using egg yolks form the hens, olive oil and garlic) and, in the cooler months, her own butter from the cows milk too.  As I started to write this enjoyed a cup of loose leaf tea with milk straight from the cow.  In about 10 minutes I’ll be jumping in the lap pool to do a few lengths to keep in condition for tomorrow.  This afternoon, life is pretty sweet!

 

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Spartan Race – Fourth Physio Assessment

Posted on March 10, 2013 by

ImageHelen and Carl are right on track with their preparation towards the Spartan.  Carl continues to do an excellent job in tailoring the program to allow a peak and then wind down in preparation for the Spartan on the 16 March 2013.  Carl is also continuing to mix up and marry together the CV work and deep core & stability work that Helen needs if her goal is to remain injury free.   

Helen Assessment

You will remember that we have been looking at reducing the issues that Helen had involving her Right Shoulder and Right side of her neck, as well as her Right SIJ, so today we continued with these.

Pleasingly with the combination of the physiotherapy and stabilising work form Carl, Helen has noticed some marked functional improvement in her Right SIJ symptoms and Right shoulder symptoms which is very encouraging.  Clinically she is also testing better.  The areas that have been manipulated over the past weeks have remained mobile, and today we only needed to do some gentle soft tissue release treatment around the right side of her neck and also the right Quadratus Lumborum.

In addition, due to the heavy nature of the session that Carl and Helen performed 2 days ago, she had some Delayed Onset Muscle soreness (DOMs) in her calf.  – I also treated this with some soft tissue techniques including gentle trigger point release work.

Today it was great to see, as I was treating her neck, (with her lying on her back) that her Right foot, was now pointing out towards the wall.  You may recal that this was an issue in the previous sessions but today the Left and Right foot were nicely relaxed out and turned towards the wall.  

 

The Right side of her pelvis was also improved

Like in the last posts – I feel I again need to point out that these examination and treatment techniques for the pelvis have so far proven to be difficult to prove in clinical trials and are therefore controversial in their application.  Although I have been doing them for years, and for whatever reason I find them to give good immediate results such as today.  However this is only half the battle, the patient is given a window in which to practice and needs to do a lot of core stability and postural work to encourage this to ‘stick’ as Helen has been doing with Carl.

The knee seems to be going well as she reported no problems with this today.  She should carry on with the eccentric exercise program for at least another 4 weeks.

She also needs to continue with the gentle stabilisation work and massage to help her recovery

I will see her next week prior to the departure and get her as good as possible before they leave on for Australia on Wednesday.

Carl’s Assessment

Carl has continued to exercise and despite the increased workload and demands on his foot he reports some improvement in his symptoms with the combination of core work around the pelvis to improve the proximal control and remove some of the overload to the foot, the acupuncture, and the change of footwear.

He reported today that he felt that his upper back and neck had felt much better following the manipulations during the last session.  Today he still had some stiffness lower down his thoracic spine, so I also manipulated this today for him given the positive effects of the last session.

For his Left foot I repeated the acupuncture today for the third time.  From my experience acupuncture may take up to 4 sessions before any signs of improvement are noticed.  In Carl’s case he noticed improvement immediately and I would expect it to continue to improve with each session up to 4.  From then onwards the improvement is more gradual, and the sessions can be spaced out more each time.

 I have also reiterated the need for them both to remain on Helens dietary recommendation to help with regeneration and repair as well as to reduce inflammation

I will continue to help with acupuncture, Helen and Carl will continue with their diet and training.  Not long to go now!

Posted by Willis Street Physiotherapy

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Spartan Supplements and Super Foods

Posted on March 7, 2013 by

We’re both big believers in getting as much as we can from real food and so we focus on unprocessed, organic, and local food when possible. Fortunately because we both love food so much, we also love preparing good quality ingredients. This hasn’t necessarily always been the case for either of us. Though my mum definitely encouraged healthy eating I was certainly not an intuitive cook when I first moved out of home. Over the years, due to my own state of health, I’ve also learned to continually improve, modify and adjust my diet so that it includes foods that really make me flourish. I have learned to appreciate quality ingredients over the years and grown to really enjoy constructing delicious snacks and meals – something that becomes easier and ever more enjoyable with time and experiencing eating and working with a wider variety of ingredients.

Superfood Choc Slice - a great way to get a whole host of superfoods in.

Superfood Choc Slice – a great way to get a whole host of superfoods in.

In the lead up to the Spartan race however, we’ve both decided to incorporate a few supplements and super foods into our daily regime. This selection has been based on our knowledge of nutritional biochemistry, vital health and energy systems, exercise nutrition, and our own personal experience of what we find works well for us – after all we’re all unique Beings!

I’m very fussy when it comes to supplement brands, and even within brands I may choose to only use / recommend particular products. That’s because there is a great range of difference in quality and bioavailability of nutrients between different brands and products.

Supplements we’re using:

Product Dose Rationale
Thorne Research NeurochondriaNeurochondria 3 capsules twice daily Nutrients for mitochondrial energy production and neuromuscular communication.
Biotivia BioQuenchBio-QuenchP2 2 capsules daily High potency antioxidants to help quench excess free radical production as a result of increased training schedule. Free radicals cause microtrauma to DNA and to mitochondria, affecting both energy production and tissue repair.
Metabolic Maintenance Zinc PicolinateZn Pic 2 capsules before bed Easily absorbed form of zinc. Supports tissue repair, immune function, metabolic rate, nerve communication, insulin sensitivity, protein synthesis. Higher loss of zinc occurs through profuse sweating / athletic training.
MediHerb Mega MagMega Mag 1 teaspoon daily High dose magnesium powder. Relaxes nerves and muscles, improve neuromuscular communication, treats and prevents muscle weakness, fatigue, cramps, tremors and spasms, builds and strengthens bones, assists in healthy circulation. Helps to regulate blood sugar levels, promotes restful sleep. Magnesium loss is increased by stress, lack of sleep, sugar and coffee.
NuZest Good Green StuffGGS-grass 2 teaspoons twice daily. Great detoxing formula made from real food ingredients. As mentioned in my previous post, a clean, detoxed, well functioning liver is important for production and maintenance of healthy connective tissue. Like us, all our cells eat and poop, and the more fuel we burn (i.e. increased exercise) the more waste is produced in our cells, the more they need to be cleaned out. Clean cells transport nutrients and messenger molecules with more ease, meaning better energy production. So, we’re using this to keep clean, to help out our liver, to build healthy connective tissue, and to boost our energy levels.

We have both really noticed an increase amount of baseline energy with implementation of the above protocol. We both also regularly use the following superfoods, with or without a race coming up. There’s added incentive now that we do have the race ahead though.

Superfoods we include

Food Amount Rationale
Chia seedsP1080672 1 dessertspoon daily The “running Food”. Excellent source of omega 3 essential fatty acids – mostly alpha-linolenic acid (ALA). 20% protein. 25% dietary fibre (2 tablespoon / 25g provides 7 grams of fibre). Good source of antioxidants (chlorogenic acid, caffeic acid, myricetin, quercetin, kaempferol flavonols). Source of calcium, zinc, manganese, magnesium, calcium and niacin (B3). Tissue and muscle builder. Being a hydrophilic colloidal food (attracts water) can hold more than 12 x it’s weight in water, which is why it is beneficial for regulating fluid and electrolyte balance in the body, assists in digestion. Excellent protein assimilation muscle regeneration for athletes.
Bee PollenP1080684 1-2 teaspoons daily To date there are 185 known nutritional components of pollen. High source of protein including all 8 essential amino acids. Useful for muscle building. 27 minerals and all known vitamins. 7x more iron than beef (per calorie). 2x more calcium than milk. Highest natural level of folate (B9) – supports nervous system function and cell regeneration. Increases blood haemoglobin, increasing the oxygen carrying capabilities of red blood cells. Increases stamina and vitality and athletic performance.
Maca Powder 2 teaspoons daily Maca is great for those who are fatigued, not sleeping well, during periods of stress and for women to regulate menstrual cycles.
Cinnamon 1 heaped tspn daily High antioxidant and anti-inflammatory (to assist with tissue repair). Improves glucose metabolism.
Turmeric ½-1 tspn daily Very potent anti-inflammatory, antioxidant and liver supportive food.
Blueberries As many as possible! Powerful antioxidant (to help prevent DOMS) fruit with good levels of vitamin K and manganese and vitamin C (important for connective tissue repair)
MSM PowderP1080698 1 teaspoon daily An ordourless, water soluble natural form of sulfur essential for all living beings. It is essential for collagen synthesis and connective tissue. Sulfur is also an essential mineral in detoxification pathways. Softens scar tissue. Enhances the body’s ability to produce insulin and improves the metabolism of carbohydrates. Relieves arthritis and other joint pains and inflammations. Can reduce muscle cramping and improves muscle recovery after training.
Goji Berries Small handful daily
Chlorella Powder 1-2 teaspoons daily A pure green microalgae, chlorella is the ultimate detoxifier, purifier, cleanser and deoderiser. The richest food source of nucleic acids (required for building DNA/RNA) essential for life. The body’s ability to create nucleic acids diminishes with age, so getting them in through diet is the best way to ensure healthy cell reproduction and that you feel and look younger for longer. Chlorella Growth Factor (CGF) also enhances cell renewal. Excellent for more energy to train and lead an active lifestyle. CGF aids in cell growth for stronger healthier muscles, as such excellent for athletes (and children, adolescents and pregnant and breastfeeding women). Often leads to more youthful, fresher looking skin tone. Excellent support for stiff joints and chronic muscle, tendon and ligament problems.
Raw cacao powder / nibsP1080694 1 teaspoon daily. (not advised for those who are adrenally fatigued). Highest scoring ORAC food ever (highest dose of antioxidants in just a teaspoon of powder 25,200 ORAC units).7x more antioxidants in raw cacao than heated cocoa powderPrevents oxidative tissue damage to cellsHigh in minerals: particularly magnesium, required for nerve and muscle function, blood sugar control and increases energy production.Excellent source of serotonin, dopamine, anandamide and Phenylethylamine (PEA) – the happy neurotransmitters.

Pretty much all of the superfoods find their way into my breakfast (mixed in with something like Wrights Sprouts Raw Energy Muesli or Pure Wellbeings’s Buckola and coconut milk).

Sprouted buckwheat superfood breakfast

Sprouted buckwheat superfood breakfast

The chlorella and raw cacao I mix into my Good Green Stuff to make it even gooder and greener ;) Otherwise it’s easy to make yummy desserts out of lots of the superfoods, such as my berry chia pudding.

Berry Chia Pudding topped with stewed rhubarb, raw cacao nibs and fresh mint.

Berry Chia Pudding topped with stewed rhubarb, raw cacao nibs and fresh mint.

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The Training Plan!

Posted on March 7, 2013 by

In this post I will outline our training programme and touch on the justification of it without going into too much detail. I will describe our 5-week plan and discuss this briefly. In the next post I will discuss Helens plan in detail then my own. Noting our achievements and progress.

I will now discuss some of the programming considerations.

Helen

Things to note:

  • Shoulder pain – instability, lack of functional strength and motor control
  • Hip complex dysfunction – SIJ instability, functional strength and motor control
  • Climbing, pulling and swinging strength and motor control.
Working on Helens shoulder joint and girdle motor programming

Working on Helens shoulder joint and girdle motor programming

Goals:

  • To complete the race injury and pain free
  • To do the 2 day tramp pain free
  • Increase strength and fitness
  • To be able to enjoy the trip without pain and discomfort

Carl

Things to note:

  • Ankle – stability, avoid compensatory movement patterns
  • Right knee, functional stability (History of ACL reconstruction)

Goals:

  • To complete the race injury and pain free
  • To do the 2 day tramp pain free
  • Increase strength and fitness
  • To be able to enjoy the trip without pain and discomfort
My broken ankle x-ray

My broken ankle x-ray

 

Movement patterns

Every movement our body performs can be broken down into 7 movement patterns – often referred to as primal patterns. Here is a way of gauging what is most important in preparation for a sport, event or even for someone’s lifestyle.

For our event:

1-5 importance (1 = little importance, 5 = highest importance)

Squat                        4

Bend                         5

Lunge                       5

Push                         3

Pull                           5

Twist                        5

Gait                          5

Gait, rotation and lunge pattern

Gait, rotation and lunge pattern

Programming requirements

These are the energy systems and abilities required relative to the individual and goal or event. In this case the Spartan race.

Strength                    4

Power                        4

Aerobic                      5

Balance                      4

Speed                         4

Agility                        5

Hypertrophy             2

Anaerobic                 4

Climbing requires strength (pull, lunge and twist patterns), aerobic fitness, anaerobic fitness and some power

Climbing requires strength (pull, lunge and twist patterns), aerobic fitness, anaerobic fitness and some power

As you can see, it is a well-rounded event and requires a lot in terms of movement patterns and performance. As time is limited we will be addressing weaknesses in our performance and will be training all of these – with emphasis on the most important patterns and requirements. Usually I would map out a long term periodized training plan instead I have a 5 week outline (mesocycle).

We are loving this element of our training. Thanks Fergs Kayaks!!

We are loving this element of our training. Thanks Fergs Kayaks!!

Below is the training plan we have been following religiously and getting some great improvements from! With our intense training schedule the appointments at Willis Street Physiotherapy have been invaluable and an essential tool in feeding our recovery mechanism (will talk about this at a later date).

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1High intensity Fast fit – metabolicOne on one PT with Carl Climb Fergs Kayaksrope 1x and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

 Fast fit – Strength based Fast fit – metabolic and games based Spartan simulation
2Low intensity Fast fitOne on one PT with Carl ClimbFergs KayaksRope 2x and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

 Fast fit – Strength based Fast fit – metabolic and games based Active recovery
3Med intensity Fast fitOne on one PT with Carl Climb Fergs KayaksRope 2x and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

 Fast fit – Strength based Fast fit – metabolic and games based Play session on Monkey bars etc
4High intensity Fast fitOne on one PT with Carl Terrain run 45minsClimb Fergs kayaksRope 3 and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

 Fast fit – Strength based Fast fit – metabolic and games basedMonkey bars training Spartan simulation repeat
5Low intensity/tapering Fast fitOne on one PT with CarlMassage at zone Massage Therapy Climb Fergs Kayaks – 3x rope consecutive (or failure)and wall Leave for Sydney Active recovery Active recovery Race Celebrate!
Our play on the monkey bars

Our play on the monkey bars

Oh and we have a personal challenge of doing 50 burpees without rest daily at the end of our last session. Would you like to join in on this challenge?

Next up is the personalized plan in more detail for Helen and I :)

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Gayle talks about the Vibram Five Fingers

Posted on March 4, 2013 by

In last night’s post we talked about why Carl needs to be careful about his footwear choices. In tonight’s post Gayle goes into a little more depth on the issue.

“FiveFingers are awesome shoes. What they do for us among other things is offer us a zero heel raise – so a completely neutral foot, and a large amount of foot mobility.

Now generally mobility is a good thing. However there is one specific case where we don’t want mobility – yes you guessed it- fractures. While Carl is a special case here, having had his foot fracture for such a long time we aren’t even sure when he started it, it’s still not a good idea to go running in a maximally mobile shoe, and on the other hand its likely his superior stabiliser strength – that includes his core stability and the muscles around the foot and ankle are likely the reason he has been able to maintain such incredibly high function with a clear fracture such as the one he has!

So I fully agree with Grant here- keep up wearing the shoes and maintaining that strength, and at the same time protect the tarsal bones when running by wearing a more structural shoe to reduce some of the mobility, and add a slight heel lift to change the angle that the ground reaction forces pass through the ankle.

So why shouldn’t Helen get this support when she has such a history of injuries?
Helen needs maximal proprioceptive input. What we are needing to work on with her is getting the sensory nervous system maximally involved in her rehabilitation to facilitate core activation. Helen’s body understands what to do and how to run with better form the more we use proprioception and muscle facilitation techniques, so its a great tool for her.
If she feels like her feet are tiring and overworking, I would rather she does a resistance based program/ or some water based running to give the feet a break than putting her in supportive shoes for a recovery day.

It’s all pretty interesting – different bodies, different needs at different times. This is why we need to assess every body on a case by case basis – if you are not sure what’s best for you, get some professional advice, so that you can make the best use of the hard work you are doing to get fitter and stronger.”
Posted by Gayle – Willis Street Physiotherapy

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Countdown to Spartan – Physiotherapy 3rd Assessment

Posted on March 3, 2013 by

Helen and Carl continue with their good progress towards the Spartan.  Carl is doing an excellent job in mixing up and marrying together the CV work and deep core & stability work that Helen needs if her goal is to remain injury free.

Carl has also taken on board the advice regarding his foot injury and has stopped using Vibram 5’s for running.  He continues to use them for walking and core work in the gym which is fantastic.  For his running he is using the Skora.  See the Freedom Feet website – http://freedomfeet.co.nz/index.php?page=shop.product_details&flypage=&product_id=67&category_id=49&vmcchk=1&option=com_virtuemart&Itemid=30

This shoe provides slightly more cushioning and a very slight heel lift as compared to the Vibrams.  Carl feels much less discomfort in this shoe.  However, if with the intensive demands he is putting on this area during the training, Carl finds that there is still some discomfort then he can always go towards a more traditional ‘running shoe’ with a higher heel again and more ‘shock absorbing’.

Helen Assessment

You will remember that from the first session we identified that Helen had some dysfunction a round her Right Shoulder and Right side of her neck, as well as her Right SIJ, so today we continued to help address these issues.  She has noticed some marked functional improvement in her Right SIJ symptoms and Right shoulder symptoms which is very encouraging.  Clinically she is also testing better but still has some discomfort with full neck rotation to the left and right, as well as some other signs.  The areas that have been manipulated over the past weeks have remained mobile, and today we found that she had some stiffness around her CT junction.  (Where the neck meets the upper back).  This was manipulated today and followed with some Mulligan SNAGs and NAGS to help encourage the rotation at this level.  She found that her rotation improved within the session and she now needs to continue with the great work with Carl in stabilising the neck and shoulder.

Again today I also noticed as I was treating her neck, (with her lying on her back) that her Right foot, although slightly improved, was again still pointing more towards the ceiling than out towards the wall.  The Left foot was nicely relaxed out and turned towards the wall.  The Right side of her pelvis was improved however.   I treated her SIJ again today.  Her sacrum which was ‘locked up’ last time was improved.  She still had trigger points Right gluts as well as into her Right Quadratus Lumborum but these released much more quickly today, and again it helped the turn out to her right foot

Helen continues to be in great hands here with Carl who is continuing with the need for targeted and controlled exercises.

The knee seems to be going well as she reported no problems with this today.  She should carry on with the eccentric exercise program for at least 6-8 weeks.

She also needs to continue with the gentle stabilisation work and massage to help her recovery

I will see her next week and let you know how we get on.

 Carl’s Assessment

As I mentioned above, Carl has continued to exercise and reports some improvement in his symptoms with the combination of core work around the pelvis to improve the proximal control and remove some of the overload to the foot, the acupuncture, and the change of footwear.

He mentioned today that he had noticed some stiffness also around his CT junction area, as well as a very slight reduction in left and right rotation, with stiffens only and no pain.

As with Helen, he had some stiffenss in his CT junction. so I manipulated this for him today and followed with Mulligan SNAGs and NAGs.  This had immediate effect and improved his movement and abolished the stiffness.  He needs to also continue with core, postural exercises as well as range of movement exercises.

For his Left foot I repeated the acupuncture today and have reiterated the need for them both to remain on Helens dietary recommendation to help with regeneration and repair as well as to reduce inflammation

I will continue to help with acupuncture, Helen and Carl will continue with their diet and training.  We will see how we go.

Posted by Willis Street Physiotherapy

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What We Eat

Posted on February 28, 2013 by
Epic salads make the best meals :)

Epic salads make the best meals :)

So, from reading the last article on foods to feed your connective tissue, you’ll have worked out pretty much what we’re eating:  plenty of good fats (fermented skate / cod liver oil), ghee, good quality organic proteins (meat, fish, eggs), bone broths, lots of berries, lots of veggies, nuts and seeds.  But what does that look like on a daily menu?

A couple of standard - and delicious - breakfast options

Super quick and simple breakfast, lunch or dinner – eggs scramble with sauteed red onions and kale, topped with some fresh tomatoes, sea salt, freshly cracked pepper. Yum!

Mainly, it’s all fresh food, though both Carl and I use a range of super foods to top up our nutrient and antioxidant levels.  When you’re training you create more oxidation, so it’s a good idea to boost your antioxidant rich food intake when doing heavy training.

A few of the super foods we add to our diet.

A few of the super foods we add to our diet.

Here’s an example of what I eat:

On Rising 500ml water with a pinch of Lotus Macrobiotic Sea Salt2 teaspoons Good Green Stuff with morning supplements
Breakfast Pure Wellbeing Sprouted “Buckola” (sprouted buckwheat “cereal”) or Wrights Sprouts Raw Energy Meusli (raw sprouted quinoa, sunflower seeds and chia seeds) – roughly 50g, topped with about a cup of fresh or frozen blueberries, 1 tspoon cinnamon, ½ teaspoon turmeric powder, 1 teaspoon Pure Wellbeing MSM powder, 1 teaspoon Loving Earth Maca powder, preservative free coconut chips.  Served with coconut milk.  Sometimes I soak this over night with a tbsp raw milk kefir and water.
Morning tea Plum or blueberries or carrot sticks with hommos or avocado
Lunch Salad with mixed greens, Prodigal Pig pancetta, 2 boiled eggs, carrot and beetroot (either grated or cut into small cubed and roasted in ghee), capsicum, tomato, cucumber, fresh steamed corn (kernals cut off cob), quinoa (cooked in bone broth).  Dressed with extra virgin cold pressed olive oil, organic balsamic vinegar, macrobiotic sea salt and freshly cracked pepper.Sometimes a simplified version of this at work.
Afternoon tea As with morning tea
Dinner Large salad (similar ingredients to lunch, without egg) with some protein – organic grain free preservative free sausages / salmon / lamb cutlets

OR

Slow cooked organic beef Bolognese (made with bone broth and lots of veggies) served on a bed of zucchini noodles

OR

Slow cooked lamb shanks a la Jamie Oliver
After dinner Good Green Stuff with my evening supplements.  Hampstead  Lemon Valerian tea
Drinks Filtered water, Organic India Tulsi Lemon and Ginger tea, Tulsi Indain Breakfast, Black adder tea, green tea
Other: ½ – 1 cup broth either as a drink before a meal or included in the meal (almost every day at the moment).
Breakfast Buckola

Breakfast Buckola

Salmon wrapped in Prodigal Pig Proscuitto, baked and served with steamed asparagus and fermetned veggies - sooo good!

Salmon wrapped in Prodigal Pig Proscuitto, baked and served with steamed asparagus and fermetned veggies – sooo good!

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