I write this newsletter as enjoy my first cup of coffee with cream in two days after making it out alive from my very first colonoscopy…this is 46 folks. I decided that 2024 was going to be the year that I would prioritize my health so here we are. No longer a spring chicken, I’m getting ahead on the self-care appointments that fell to the back burner of my life last year.
As far as the colonoscopy, the worst part is the prep. Having to be on a low fiber diet in the days ahead, followed by a clear liquid diet, followed by drinking a gallon of liquid that basically cleanses you out from the inside is not for the weary. I made the mistake of going on a few Reddit threads where people were telling horror stories of headaches, vomiting, and acting like it was the end of the world. It just reconfirmed that people are dramatic and you should never go down the internet rabbit hole of health.
The morning of the procedure, I got there early, was prepped, and then asked some very invasive questions. After that, I was given a dose of propofol, and night-night I went. I woke up groggy in a recovery room in no pain while the doctor told me that my colon looked great. I was proud of myself for taking care of an appointment I would’ve for sure procrastinated on in the past. In my head, I was imagining what meal I was going to eat to celebrate my clean bill of colon health. Funny enough, what they don’t tell you is that in order to get up in there, they will blow air inside the colon which causes you to be bloated and, in my case, lose my appetite.
A few hours later, the hunger crept in, and I was able to eat. I started off slow and asked John to make me a couple of scrambled eggs wrapped in a tortilla with a bit of cheese. This morning’s coffee tasted insanely delicious, and I’m excited about the chicken bone broth I made yesterday so I can revive my gut. The most exhilarating part is knowing that I’m taking care of myself and prioritizing my body and wellness.
In addition to making all these health care appointments, I’ve also been adding strength training to my weekly schedule while paying attention to my fiber and protein intake. Protein seems to be the trend now all over Instagram (there is a new food trend every year it seems like), but since I’ve been paying more attention to it, I’ve really noticed a big difference in a few things.
For one, when I eat or choose snacks with a good amount of protein and fiber, I feel more satiated for longer. I also find that I have more sustained energy and my body composition has begun to shift a bit for me which hasn’t happened in a good while. Exciting mid life stuff folks.
“Beyond its digestive benefits, a high-fiber diet can help manage weight by promoting a feeling of fullness, making it an invaluable ally for those striving to maintain a healthy weight. Importantly, fiber plays a key role in regulating blood sugar levels, which is particularly significant for women managing conditions like diabetes or insulin resistance. Moreover, a fiber-rich diet contributes to heart health by helping to lower cholesterol levels.” -the interwebs
Making sure I’ve gotten enough fiber and protein in my meals has been a game changer for me. The sweet spot for women is 25g fiber per day and around 100g or more of protein per day depending on your body weight.
The Recipe
This week we’re making falafel. The recipe itself has a few prep ahead steps but you will be paid back with dividends later of food when you don’t feel like cooking. High in fiber and loaded with plant-based protein, falafels are one of my favorite foods on the planet especially when I want to give my body a break from meat. The best falafels are from one of my favorite restaurants in NYC called Café Mogador which are insanely delicious but deep fried. This recipe gives you the option to bake or air fry which really makes a crispy falafel without all the oil. They’re insanely yummy and perfect for packing a lunch to go, throwing a quick bowl together or making a beautiful dinner spread. This recipe makes a lot, but I’ve added directions for freezing them. Enjoy!
Crispy Baked (or air-fried) Falafels
Servings: Makes A LOT!!!
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