The Best Ways to Turbo Charge Your Food Plan!

1. Accept small steps as huge accomplishments.
Every choice and behavior you make either build up resistance or erodes it.
2. Recognize that you will have to spend some time in the kitchen.
3. Accept mistakes.
4. Reduce refined foods where you can.
5. Add soup or salad to your meals.
6. Have a morning ritual that inspires you.
Mornings are such an important time of the day. You are setting the tone for how you will be. Having a ritual creates a kind of discipline and self-alignment that helps with self-esteem and lessens anxiety.
7. Warm lemon water in the morning.
Warm lemon water balances your PH, hydrates, helps cravings, reduces hunger and any other things. It also contributes to a morning ritual.
8. Work out in a way that you love. It doesn’t matter what you do to workout, only that you work out. Find somewhere fun to go where you like the people and then go and sweat!

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Posted in Balanced Bodies, Busy Moms/Healthy Kids, Busy Parents, cooking at home, diet, Eating Out, Healthy Kids, mindful nutrition, Nutrition, obesity, Probiotics, self care, time saving tips, weight loss, wellness, welnness | Tagged , , , , | Leave a comment

Caramel Apples

Caramel Apples
1 cup maple syrup
1 ¼ cups coconut cream (not coconut milk)
½ teaspoon celtic sea salt
apples, sliced, for dipping

  1. Heat maple syrup in a saucepan until tiny bubbles form around the edges –a very low simmer.
  2. Continue heating maple syrup this way for 5 minutes. (Reduces the water content.)
  3. Add cream and salt, then bring mixture to a boil.
  4. Reduce heat to an active simmer.
  5. Continue to simmer actively for 7-10 minutes.
  6. Remove mixture from heat when the caramel reaches a darker nutty color.
  7. Place saucepan in a large bowl of ice water to cool and thicken caramel.
  8. Dip apples and enjoy!
Posted in Cooking Ahead of Time, cooking at home, diet, Eating Out, Parenting, Party Food, Recipe, Recipe Makeover, vegan | Tagged , , , , , | Leave a comment

What’s the Deal with Gluten?

If you thought you could avoid thinking about gluten, think again.  What some might think is a fad is sadly a reality for more and more people.  Some think that the “no-gluten” thing is a fad, but sadly, it isn’t.  Even more true is the fact that it is only getting worse.  I have seen client after client in my office find relief from getting off of gluten.  Most feel that they do not have a sensitivity to gluten.  Why should they if their belly doesn’t hurt?  But really, a “sensitivity” can show itself in many ways.  Some have headaches, others will have a skin rash.  It is hard to tell.

The best way to know if you are sensitive is to avoid gluten for at least two weeks.  That is easier said than done though.  Gluten is in so many of our products right now.  It is a super cheap ingredient that many companies put into their products as either a binder or a filler.

Here are some facts about gluten that you might not know.

  1. Gluten is used in medications as a filler, binder or thickener.
  2. Gluten can be used in some supplements as a filler, binder or thickener too!
  3. You could have a sensitivity to gluten and not know it.
  4. Some beauty products have gluten in them.
  5. Vegetable broth may have gluten in it unless it is “gluten-free.”
  6. A lot of restaurants use pasta “water” to thicken their sauces, or “unstick” something from a pan.
  7. Skin products like creams and sunscreens might have gluten.
  8. Skin irritations, headaches, weird cravings, belly bloat, acne, eczema, ADD, constipation and many other symptoms, could be signs of gluten sensitivity.
  9. Some forms of alcohol have gluten.

If you suspect you have a sensitivity, try this test.  Try to avoid as much gluten as you can for at least 2 weeks.  For some, this might not work unless it is avoided completely.  If you feel better, gluten just may be the culprit.  If you are still unsure, have gluten at each of your three meals and monitor your symptoms well.  You may be completely shocked by what you find out!

Posted in Balanced Bodies, carbohydrates, cooking at home, Fast Food, gluten, gluten free, Uncategorized, wellness | Tagged , , , | Leave a comment

6 Salad Dressings To Try

 

For protein, satiety and craving control, nothing beats greens.  Greens are “leafy” vegetables that can be steamed, sauteed or eaten raw.  When beginning to add more vegetables into your daily food plan, greens might be an easy way to start.

Raw greens can be blended into smoothies.  You would want to start slowly, with a less “intense green” like spinach and try a cup or less on the first go.  

Greens can also be sauteed.  You can sautee baby kale leaves with garlic, olive oil and lemon to make a really tasty side dish.  You can sprinkle these with sesame seeds or pine nuts for a gourmet kind of twist.  

You can also throw greens into a stew or soup.  This might also be a great way to “hide” greens for finicky eaters.  If cut really small, the greens will hardly be detectable. 

Salads are also a great way to consume greens.  Careful with the dressings though!  Once a lot of fat goes on greens, you kind of mess up the point.  Too much, or even the wrong fat ruins any meal.  Here are some great dressings to try!

Almond Balsamic Vinaigrette
Ingredients:
1/2 cup water
1/3 cup Bragg’s Apple vinegar
1/4 cup balsamic vinegar
1/4 cup raw almonds (soaked at least 4 hours or overnight)
1/4 cup raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Instructions:
Blend all ingredients in a food processor or high powered blender.

Fat Free, Sun Dried Tomato Dressing
Ingredients
cup loosely packed, rehydrated sun‐dried tomatoes
cups distilled water
Tbsp unpasteurized apple cider vinegar
2 Tbsp balsamic vinegar
1 ½ tsp garlic
1 ¼ Tbsp sea salt
½ tsp fresh ground organic black pepper
½ tsp dried oregano
¼ tsp crushed red pepper (optional)

Directions
Rehydrate tomatoes – soak at least an hour in water
Combine all ingredients in a blender.
Slowly pulse blender and then blend until creamy

Citrusy Salad Dressing
Ingredients
½ cup Cashew pieces (soaked at least 4 hours and drained)
1 orange
1 ¼ cup apple cider vinegar
½ cup extra-virgin olive oil
1 tbs toasted sesame oil
2 garlic cloves – minced
½ tsp salt

Directions:
Mix all ingredients in high powered blender

Creamy Thai Dressing
Ingredients:
1/4 cup sunflower seeds
1 tablespoon raw apple cider vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon tamari, Braggs amino acids
3 tablespoons maple syrup
2 garlic cloves, minced
1-inch knob of fresh ginger, peeled and chopped
1/4 teaspoon salt
pinch of crushed red pepper flakes
1/4 cup water, or more for a thinner consistency

Directions:
Combine all of the ingredients in a high-speed blender, and blend until smooth. Add more water, if a thinner consistency is desired.

Creamy Cranberry Dressing
1 cup fresh cranberries
Juice of half an orange
Juice of half a lemon
2 tbsp maple syrup
½ teaspoon thyme
½ tsp mustard
½ tsp sea salt
½ cup organic olive oil

Directions:
Mix all ingredients in high powered blender

Caesar Dressing
Ingredients:
1/3 cup raw cashews soaked overnight
1 tablespoon stone ground mustard
1 teaspoon white miso
2 tablespoons nutritional yeast
1 clove garlic
1 tsp sea salt
4 medjool dates, pitted
1 cup unsweetened rice milk
1/4 cup freshly squeezed lemon juice
2 tbs apple cider vinegar

Directions:
Mix all ingredients in high powered blender

Posted in body image, Busy Moms/Healthy Kids, cooking at home, dairy free, diabetes, diet, Greens, Health, Healthful Food Choices, mindful nutrition | Tagged , , , , , , | Leave a comment

7 Simple Steps to Improve Your Health

Here are 7 super easy things to do to get your healthy eating back on track!

1. Have soup or salad with your meals. This alone will add a bit of fiber and nutrients to your daily intake.


2. Drink water, plain, no flavorings at all. Shocking for some, I am sure. At least do this a few times a day.

3. Fruit for snacks, it is the ultimate in God’s “gift” to humans.


4. Sweat when you exercise. Push it until you break a sweat, create a detox and exert the body.


5. Take responsibility for your own food as much as possible. Cook when you can, pre-eat when you can, travel with snacks.


6. Eat more than half your calories in produce.


7. Go gently. Admit that this will not be a straight path.

Interested in a custom nutrition plan to get you back on track? Let’s talk!

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Get RADICAL About Self-Care

Most women I know, have their fingers in many pots.  Women work to create charities, tend to gardens, run corporations, lift spirits, do yoga, cook, make babies, have business partners, wear heels, run carpools – all while caring for friends, family and still being fabulous.  One thing I have noticed, in the women I admire most, is that they practice a form of radical self-care.

Self-care requires that attention is given to some basic needs.  We need to pre-schedule and make it a priority to “giving back” to ourselves in ways which others might find frivolous.  Many women feel that doing acts of self-care are a waste of time, or they may also feel that they do not deserve it.  If we are constantly giving ourselves the message that we aren’t good enough, how can we grow?

• Join a gym

Sure, this is an added expense and I get it that some might not be able to afford it.  But, for those that “buy” their coffee every day, or get snacks out of a vending machine, consider that the amount spent is probably the same as what is needed for a membership to your local gym.

• Have coffee or yerba mate with a friend

Do I really need to elaborate on how cathartic and enriching it is to sit with a friend and laugh your head off or talk about something that has rattled you?

• Take a bath

There is nothing, nothing, nothing like being submerged in water.  Almost every religion has a ritual where water is involved.  Water is other worldly, and it is healing.  Dealing with emotional pain?  Get in the water, honey.

• Prepare healthy snacks ahead of time

Just the ease of having containers of fresh fruits and vegetables at the ready to help sustain a lifestyle that heals you is worth the 5 minutes it takes to prep.

• Dry brushing

Most of us don’t touch our own bodies.  Dry brushing is a form of detoxifying which involved a wide natural bristle brush and rubbing it on your dry skin.  This is usually done before a shower.  It is invigorating and good for circulation.  The underlying message when you do this though is that MY BODY IS BEAUTIFUL.

• Go outside to read

I am actually saying this for myself because I do not give myself this time.  Being in the fresh air, relaxing and filling your brain with something cool, is an amazing way to repose.

These are some helpful and sweet ways to give back to yourself.  It doesn’t need to be a full hour long process to regenerate or get refreshed.  It doesn’t take a huge sum of money to “fill your tank” and make you feel deserving.  Try to do at least something though, maybe even once a day.  See how your life changes.

Want some help? You are not alone on this journey. Let’s talk!

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Dieting Myths Debunked!

Having tried to lose weight for years, to no avail, I am very much about lessening people’s frustration.  I am one of those people that tried every diet there is known to man.  I also struggled through my teens and 20’s to achieve a weight that I was comfortable with.  I spent so many hours weighing food, counting calories, sweating my butt off and reading books on weight loss.  If I spent that many hours on any other subject, I would surely have my doctorate by now in something!

Now more than ever, people need to hear the truth about food and weight loss.  Disease is rising at the most rapid rate ever.  Our children are the first generation that will be sicker than we are.  This trend needs to stop because people are needlessly suffering.  If you go towards health, rather than weight loss, I swear, you will see quicker results.  The diet mentality that we all have these days is so counter productive.  Here are a few of the myths and why you are not seeing success.

Diet Myths

1.  Losing weight means not being satisfied.

What??!  I have never heard of anything more ridiculous and more disastrous.  When not satisfied, you are miserable.  You will walk around in a bad mood and short fused.  Who wants that?  Your food plan should be enjoyable.  Your food should be tasty and yummy.  You should feel satisfied and quite “settled” after a meal.  If you don’t, then something is wrong.

2.  Don’t snack before a meal!  You will spoil your dinner!

Please go ahead and spoil your dinner.  If you are hungry, eat!  Hunger is actually a hormonal response.  Hunger comes from somewhere.  If you are hungry, it could mean that you have gone many hours without food, but it could also mean something more serious.  It could be, that what you ate before, isn’t well balanced for you.  It could mean that your last meal wasn’t big enough.  Whatever the reason, please don’t ignore it.  “Lean into it,” study it, learn about why, and for god’s sake, don’t ignore it.  Getting to a meal with incredible hunger just sets you up for failure.  Once hungry, there is more of a tendency to binge.  Binging leads to more binging.

3.  Never skip breakfast.

Hogwash!!  Remember, hunger is a hormonal response.  If you are not hungry, don’t eat.  Do not force feed!!!!!!!  My caveat though is this…. sometimes real hunger doesn’t register as hunger.  Sometimes hunger comes as an energy dip, or bad mood or even headache.  So, if you are one of those that aren’t aware yet of what that is for you, be careful.

4.  Fill up by drinking during your meals.

This is a big no-no in my eyes.  Drinking during a meal only gives you bloat!  This can be because drinking fluids during the meal “dilutes” digestive juices or further taxes a weak system.  If you have to drink during a meal, take small sips.  Try not to chug water.  See if this makes a difference or not.

5.  Eat small portions, control calories and try not to get too full.

I have trouble with this advice.  To tell someone dealing with intense hunger and cravings, to reduce their caloric intake, is a recipe for disaster.  It’s like telling someone to further cut off their oxygen supply.  This is one of the main ways I kept getting derailed.  The trick is to fill up but to fill up on high fiber foods that are anti-inflammatory, healing and satiating.  The more full one is, the less likely you will need desserts or binges to keep you going.

6.  Eat low-calorie foods that say “low fat,” “low sugar,” “diet,” or “low carb.”

Most of the foods that are labeled “low” in anything are usually highly refined.  They won’t help you get the extra weight off.  They will only kick up hunger and cravings.  This is a huge mistake for those already dealing with hunger, cravings and low energy.  Your best bet is to eat whole real foods.  Get filled up.  Take care of yourself first and the ideal weight will happen.

Consider getting coached around your food plan and figure out do’s and don’ts specifically tailored to you and your body.  Please use the contact form below or visit www.mindfulnutrition.net

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