Lyndsey Drever Health

19/04/2024

I've been back in my other life teaching Biology for the last 3 days so morning snacks have been simple and a bit rushed- a piece of fruit and a protein shake. Today I am cleaning my house so looking for any chance to treat myself for my hard work! This morning's indulgence is a banana, tbsp nut butter and a sprinkle of dark chocolate chips. The pb would probably keep me full until lunch with the fat content but as I'm really focusing on getting my protein intake up to stop my incessant late night sugar cravings, I've added in a shake too.
Calories are a bit higher than I would normally have in a snack but that's not my focus at the moment and it will stop me picking at rubbish later in the day!

10/04/2024

Self care doesn't have to be candlelit baths and facemasks. This was 30 minutes today of utter bliss where I gave myself permission to just switch my brain off and crochet. I could have found a million jobs to do in that time, but this little treat boosted my mood no end and I went on to be more productive afterwards than if I had just continued working.
I occasionally follow a guided meditation when my brain is screaming at me but I personally find the repetitive counting and the sensory feedback from the textures of the wool and the soothing colours get me in a calm place a lot faster.
What do you class as your self care? 🤔

09/04/2024

One of my health non-negotiables is a protein forward breakfast. More often than not, I batch cook baked oats, overnight oats or protein muffins but on the occasions when I have let my prep slip, I go for protein oats. My favourite winter recipe (which unfortunatel is still needed today) is 1/2 cup oats, 1tbsp chia seeds, 1 tbsp ground flax, a chopped apple, cinnamon cooked up in a pot with either water or milk. I then add in a scoop of vanilla protein and sprinkle some mixed nuts. Lots of protein, healthy fats and fibre to keep me full until lunch.
Although it is perfectly possible to hit protein goals without protein powder, I like cooking with it or having it as a shake.
I avoid artificial sweeteners at all costs - I can't stand the taste and they make me feel awful. I found it so difficult to find protein powder that did not contain them - this is the latest one I have tried from the Organic Protein Company NOT AN AD! It is naturally sweetened with vanilla and coconut sugar and comes in at just under 19g protein for a 25g scoop.

03/04/2024

A favourite in this house - Banana Protein Muffins. I have 3 very reluctant breakfasters in this house so I have to hide many things in cake form! Not a huge protein content but better than your average muffin. I use wholegrain flour instead of oat and about a 1/4 of the honey suggested in the recipe. Protein can be bumped up by serving with some Greek yoghurt.

Recipe below:
https://thecleaneatingcouple.com/healthy-banana-bread-protein-muffins/

25/02/2024

Prioritising probiotics.
I've had a couple of weeks of fighting a viral infection. My priority now is recuperation by trying to keep my stress low where possible, easy exercise in fresh air and guilt free rest.
Food is basic - Keeping blood sugar balanced with regular small meals and snacks, despite my lack of appetite, and to help things along I've bottled up a strawberry and cherry kombucha and Gerald the SCOBY (The kids named him 🤦🏼‍♀️) is bathing in some tea making my next batch for me. Kombucha is my favourite fermented treat to keep my gut microbiome populated and diverse. 🍷

08/01/2024

Happy New Year to you all! It may seem counterintuitive that someone promoting health and goal setting wasn't all over the "New Year - New Me" trend. To me, the depths of winter is a time for maintenance. I struggle with the short daylight hours and the high emotions that Christmas and New Year bring, so focussing on routines and practices that keep my head above water is enough for me over these months. One of these practices is stepping away and spending time with my friends and family - I have had a lovely couple of weeks of walks, beach trips, snuggling on the sofa, board games and catching up with friends and today I feel refreshed and without that familiar nagging morning anxiety that had been chipping away at me pre-Christmas.
Don't get me wrong, any time is a good time to make goals to improve your health but these need to be achievable and sustainable - not just a big blast for a couple of weeks in January and then forgotten. I hope you all enjoyed your own take on the festive season, and I look forward to sharing more with you as I slowly ease myself back into "work mode."

27/12/2023

After a year of focusing on my health, I am so much more aware of what my body tells me. It has progressively become less comfortable over the last week. Don't get me wrong, the late nights, booze and good food with friends and family have been worth it but it has taken it's toll. My energy levels are lower, my anxiety levels are increasing, I have horrendous acid reflux, my skin is breaking out and I am bloated.
3 things I will be doing today to get back on track:
1) Having a highprotein and fibre breakfast
2) Lots of herbal tea and lemon and ginger water to rehydrate and support my liver.
3) An epsom salt bath and an early night to get my sleep back on track.

21/12/2023

I really do try to drink water but it does not come easy to me. I don't particularly like the taste or sensation and as much as I try, I rarely hit 2l in a day. I do however love a herbal tea. I enjoy the warmth and the earthy flavours and my geek brain goes into overdrive learning about the therapeutic benefits that each herb has. My current favourites are nettle, chamomile and turmeric. These are not to everyone's taste but with the vast range of teas now readily available there should be one to suit all tastes.

20/12/2023

I am forgetful and my attention wanes very quickly. Habit stacking is a must for me if I want to ensure I am consistent with healthy habits and routines. My latest stack is using the timer on my toothbrush to balance on each leg twice for 30 seconds! I haven't injured myself yet!

19/12/2023

It's crazy to think that by working on something so basic as breathing, you can reduce a huge number of mental and physical symptoms. 4-7-8 is just one method out of many. I'll be posting more about breathwork soon!

18/12/2023

Another quick and effortless switch that has immense benefits.
I find that I enjoy the taste of wholegrain much more than their refined counterparts......... I just have to convince the rest of the family. 🤦🏼‍♀️

17/12/2023

This is a rather controversial one. Some would argue that drinking liquid alongside meals aids the smooth transit of food through the digestive system. I personally found that leaving that 20 to 30 minute window either side of eating vastly improved my post meal bloating and acid reflux. As with all things health related, it's not one size fits all but I would recommend giving this a try if you suffer as I did.

16/12/2023

15/12/2023

I find these darker months hard. I don't mind the cold but I struggle with the low light levels. Even on the dullest of days, I find a wander round the garden or a dog walk as soon as the kids are off to school sets me up for a calmer, happier day.

14/12/2023

I fully admit I struggled with this one - I was a die hard, filter coffee with milk and sugar before I could function kinda girl. After a week of lemon, ginger water I was sold - the effect on my digestive system and energy levels has been remarkable. I still have my coffee - I just make sure I have it along with my breakfast now.

13/12/2023

Improving health can seem like an overwhelming task both in terms of time and money. It doesn't have to be that way. The little changes add up. In the run up to Christmas, I will share simple, inexpensive switches and additions to your everyday lives that can have surprising benefits.

12/12/2023

10/12/2023

Bringing out the big guns this morning. Something is lurking.... my nose feels sniffly, my throat is scratchy. This drink was a happy discovery last year to help fight the symptoms of the winter nasties. Another amazing benefit that I happened upon accidentally is that the anti-inflammatory properties kick the arse of menstrual cramps! Recipe below:

In a saucepan;
1 unwaxed lemon cut in quarters, juice squeezed into pot and the rest thrown in too.
3 slices of root ginger
1 tbsp turmeric
Pinch of black pepper
2 or 3 cloves
1.5 cups of water

Boil for 15 minutes.
I take mine with a teaspoon of honey stirred in and keep stirring as I drink as the turmeric settles.

*warning - the turmeric will stain anything it touches.