Weekly recap w 45

Tweak

I’m very happy with my mySymptoms app. I’m daily tracking my food intake. What I realised not to track was my workouts as they came up as causes for pain, when I know for sure they are giving me pain relief.

Also I listen to a podcast about travelling. Main tips was before long flights to have a meal at the airport before you take off. And then when you have boarded, the plane have taken off and it’s time for you to sleep your food is nearly digested and you will fall asleep more easy. For me this is a good tip also because on theplane the food is not so good for me. At least in the airport you have a few more options. I also need to start to work on a travelling preparation list for my self so I can optimise my travelling more to reduce the stress and pain I normally have during a travel. I have a longer trip to NZ planned in a few weeks so I have to make sure I’m all prepared.

Food

I have had a good week, mainly good food. Salad for lunch or dinner. Vegetable curries and my green smoothie in the morning. My pain is mainly in my fingers w some stiffness in my neck. Food intake has been according to plan and has not caused any flares

Excerise

2 days running, 1 day Crossfit and 1 day riding. I’ve had a really good week. My body have felt good but now my legs are dead haha.

Stress Management

My HRV is still very low. This is an indication that my body is in fight or flight mood. HRV is also reduce by training load.

Since I have been training quite a fair bit this week, this might be part of my low HRV. But I need to find some ways to improve it.

My green smoothie

I have this smoothie in the mornings about 5 days a week. Why I have it for breakfast is that the goal is to eat about 500g of vegetables a day. With this smoothie at least I give myself a good chance to reach the goal. Also the smoothie makes me feel great.

2 pax.

1 dl oats

1 apple, Granny Smith, etc.

1 handful Spinach

2 handfuls of rocket salad

2 sticks of Celery

0.5 Cucumber

0.5 Avocado

0.5 lemon

Water

You can also add pumkin seeds, sunflower seeds, spriulina or what ever you want to boost it with.

Put it all in the blender and drink.

Weekly Recap w 44

Tweak

Finding the app mySymptoms was my main happening this week. I’m now tracking my pain levels and what food I’m eating. The app will analyze the correlations and hopefully it will give me some more information on my battle against my chronic inflammation.

Exercise

I trained CrossFit at the box 1 day this week, and in the condo gym once. I also lifted weights and ran intervals once. Conclusion I increased my heartrate 3 times in a week. Not bad but next week I will try to do it a bit more frequent. I say this because I can feel the pain in my fingers being reduced after a good conditioning workout which is a good sign.

Food

Ups and downs on foods. I’ve baked bread and snacks to help me to make better choices. They have now been stocked up in the freezer. Eating veggie burger and fries at an amusement park was maybe not according to my strategy but fortunately it didn’t give me any setbacks.

I’m also back drinking water kefir. We did two batches, one coconut and one ginger. Set a new batch yesterday and have for the 2nd fermentation today added blueberries to get more berries in my food.

Mindfulness

Have not focused on mindfulness this week. Will try to do some tapping before bedtime, as this is an easy way to get back on the horse again.

Daily movement

Averaging 8500 steps this week. Did a day in an amusement park which gave the week a boost. Will try to slightly improve my stats is to start to always take the steps instead of a elevators, except from my apartment since 28 floors of steps first thing in the morning is not ideal.

Sleep

Slept 7 hours and 22 min in average this week. Im using the app AutoSleep to track my sleep. I tells me Im below my weekly sleep balance w 4%. It tells me that I have gone to bed 4 min earlier this week compared with last week. I can see that I can get to bed even earlier so will try to do that this coming week.