"Table for One" : The Art of Eating, Alone

These days, with our busy ever-shifting schedules and jam-packed work days, many of us eat at least one meal a day alone- often two. Many of these meals are eaten in the office or workplace, and some of them are eaten at home or in a restaurant of sorts. Even if we live with others or with families, we often don't eat all of our meals with them, either because we don't feel inclined to or because we are all feeling pulled in different directions by our schedules and obligations. Stop for a moment and consider how often you eat alone, and then ask yourself- how you are using that time?

The temptation when eating alone is to immediately seek distraction in the form of something "to do". Because we can't just sit there, eating, ALONE...right? We'll often look for something to read or flip through, something to entertain us and either engage our brains or shut them off such as email, Facebook, blogs online, magazines, or even paperwork for our jobs. If we're at home, we'll often plop down in front of the TV to distract ourselves with whatever shows are on, zoning out as we chew and swallow. What about when we're eating alone in a restaurant without a TV or computer or book nearby? Out comes the cell phone or PDA for some texting or internet surfing, or we dig around for something....ANYTHING....to distract ourselves with. And usually, we gobble down these alone meals fairly quickly, because it's not like it's worth spending any time on a simple old everyday meal just for us, right?

But what are we hiding and rushing away from? Is it that uncomfortable to simply sit, alone, and eat our food? Is it that preposterous to let our meal itself, and the act of enjoying it and receiving it, be all the stimulation we need? Well, yes, it can be that uncomfortable and seem odd....at first. That's because we aren't used to it, and we are no longer conditioned to view the art of eating as something intimate, pleasureable, and worthy of our full attention, especially when we are eating alone. Why shouldn't you get just as much enjoyment, pleasure, and relaxation out of a meal eaten alone as you do when dining with others or when celebrating a special occasion? Eating is about nourishment including but not limited to the food itself, and in order to get the most out of your meals both physically and emotionally, you need to honor your meal times as a special time in your day for relaxation, reflection, and pleasure; even when eating alone.

It's a well known fact that rushing through a meal by hastily chewing and gulping down your food results in discomfort, gas, bloating, and acid indigestion. But many people aren't aware that this rushed approach to eating actually hinders your ability to digest your food, assimilate your nutrients, and maintain an efficient metabolism. When we're eating fast, the digestive system does not have time to adequately and effectively process what we are taking in so we miss crucial steps of the digestion and assimilation cycle, meanwhile the body receives the message that we are in a state of stress or emergency and responds by releasing stress hormones that trigger a "fight or flight" response, causing the body to pause the metabolism of energy to focus on the "emergency" at hand. That's right: eating fast--> lack of digestion and assimilation --> stress response --> the shut-down of calorie and fat burning.

When we eat in a distracted state, there is a similar effect: our bodies and minds are so interwoven that when we are mentally focusing on something other than the art of eating what is in front of us, our bodies lose focus on the act of digesting, assimilating, and metabolizing our food. While we may think we are master multi-taskers, the fact is that you can't be working on a report on your computer while absent mindedly munching on a sandwich and getting the same level of benefit from that sandwich in terms of digestion and satisfaction as you would if you were eating it slowly and paying attention to the fact that this is your time to refuel, and that it in and of itself deserves to be a priority. When we don't give ourselves the space and attention to emotionally and mentally engage fully with the act of eating, we miss out on a crucial part of the eating experience both physically and emotionally and thus wind up unsatisfied, tired, groggy, and feeling deprived of true enjoyment of our food, resulting in everything from overeating to cravings for sweets and stimulants to an overall disillusion with the pleasure of eating.

There are two parts to the nourishment picture: the nutrients and energy in our food that are absorbed into our bodies, and the emotional and mental satisfaction that comes from deriving pleasure and sensation from the act of eating. Make no mistake: both parts are equally important and both play an equal role in balancing health, weight, and fitness. In truth, they are two parts of a whole: nourishment is not only physical or emotional/mental; it's both, and you can't ignore one or the other. If you're having trouble losing weight or maintaining your energy or you just don't feel well after you eat, ask yourself how you eat as well as what you eat. Whether you are eating by yourself or in a group, focus on actually eating your food and let yourself pay attention and enjoy it. Don't succumb to the temptation to rush through or distract yourself. You do deserve to take your time, relax, chew and swallow, and derive real pleasure from your meal.... every meal... whether you're eating alone or in the company of others. Not only do you deserve it, but you need it in order to effectively digest your food and feel truly satisfied with your experience of eating.

So how about some tips for how to make meal time sacred, relaxed and enjoyable, even when dining alone?

At home:

- Sit at at the table, not on the couch. This is a real meal like any other, even though you're alone. You don't need the TV or computer for company, you can be your own company.

- Make use of simple things that signify "dining" or "special" or "relaxation", such as a cloth napkin, a fancy glass for water, a lit candle, or some background music that makes you happy or relaxed. You may be thinking how silly it sounds, but trust me: creating the environment makes a big difference.

- Say a word of thanks before your meal. This does not have to be a prayer or anything religious. Simply having a moment of gratitude before you receive a gift to yourself puts you in the prime place for effectively using and appreciating that gift.

- Practice getting to know the food that is in front of you. Notice the sight, taste, texture, smell of your food as you are eating. This awareness is very significant to your enjoyment of and therefore satisfaction from and digestion of the meal. As my husband heard somewhere, "you take the first bite with your eyes". Or your nose, or your fingers. Engage in your eating and you'll get so much more from it!

-Breathe. This is so important. Taking deep breaths instantly slows us down, calms us within, and sends the message to the body that there is no emergency and therefore no need to tense up and pause metabolism, not to mention that adequate oxygen is essential for digestion and all other bodily processes.

In The Office or Workplace:

- If you can, leave your work area and take your meal to a common area like a lounge or even better to a park or bench outside, weather permitting. The idea is to get some separation (mentally and physically) from your work space if possible, so that you can focus on your meal.

- If you have to eat at your desk or in your office, pull a chair over to the window if you have one, or at the very least turn away from your computer and resolve to not check email, answer phones, or look through papers during your meal.

- Set aside a minimum of 20 to 30 minutes to eat your meal, and ask that anyone coming in to talk to you about work matters comes back when you're finished. You may feel uncomfortable requesting this, but think about what you're asking: a small window of time to engage in and enjoy one of the ONLY essential things we all NEED to do every day. In that context, it's not too much to ask.


As someone who works mostly from home and generally eats two of my three meals a day alone, I find that some of my best ideas, introspective insights, and refreshing periods of calm come during my meals alone. I have come to value those mealtimes as much as I do eating out with others or having a special meal with my husband. Eating is about fun, pleasure, joy, and sensuality, and you deserve to experience that regardless of the situation. Yes, it does take practice, and commitment, and there are times when it would be easier or more convenient to just grab and go, but that's not what your body wants or what your soul needs, and it isn't going to allow you to lose weight, increase your energy, feel better in your body, and just enjoy yourself. Think about it....we all love to eat, so why not give it the sweet spotlight, even when you're by yourself?

Upgrade your Oatmeal

So it's Fall again, and that's good news for Breakfast! Cooler temperatures mean that we are more inclined to seek something warming and hearty for breakfast, and the best bet for a hearty, healthy start to the day is a whole grain porridge. So why is this such good news? Because whole grains are one of the essential foods most lacking in the modern American diet, and they are absolute nutrition powerhouses- packed with protein, fiber, minerals, and energy, these grains are essential for everything from brain function to digestion to blood sugar regulation and energy maintenance. And what better way to start the day that with a bowl of such powerful goodness? I have given an all-purpose description and recipe for whole grain breakfast porridge here and also described a tasty version in the recipe for Breakfast of Champions , so check out those posts for how-to's on incorporating this healthy staple into your breakfast routine. The sky is the limit: you can use leftover cooked grains and add more water, you can cook the porridge from scratch in the morning, or you can cook it the night before and make enough for a few days at a time and just reheat a portion each morning if you find yourself strapped for time.

So what about the ubiquitous oatmeal? Most of you have had it, and many of you eat oatmeal on a somewhat regular basis as a healthy breakfast option. But, unfortunately, all oatmeal is not created equal. Cooking oats from their original state and eating them as a porridge will get you the same wonderful health benefits as the other whole grains described in the posts above, but simply microwaving up a packet of sugary, pre-flaked, preservative- and artificial flavor-laden oat bits isn't much better than reaching for a box of sugary, processed cereal. Many of my clients come to me and say they've been eating oatmeal, but using this quick-fix version because they don't have the time to make longer cooking oats, i.e. whole grain oats. But they find out from me soon enough that they are missing out, both on nutrition and taste! So luckily, I have a solution for them, and for you.

Steel Cut oatmeal, which some of you may already be familiar with, is not the hassle that you may think. Switching from the pre-flaked, processed and heavily sugared and flavored packets of oatmeal to plain steel cut oatmeal that you make yourself gains you the bounty of health benefits described above, while also delivering a much more satisfying, filling, and delicious breakfast. And don't worry, it won't be boring! Instead of banking on artificial flavors and sugars, you'll be sassing up your oatmeal with wholesome, natural toppings. But first, let's make the oatmeal:

Simply measure out 2-3 servings (each serving is 1/4 - 1/3 of a cup of dry steel cut oats), and wash well with warm water in a pot, rubbing the grains between your hands in the water for several minutes, then drain and rinse in a fine mesh sieve (this is essential for cooking with whole grains because it removes the phytic acid inherent in the grain). If you have the time to soak the oats for several hours before washing and cooking, even better, but washing well is fine- no excuses about not having time! Then, boil four times the amount of water to the total amount of oats (i.e. 4 cups of water for 1 cup uncooked oats, yielding 3-4 servings). Once the water is boiling, add the oats, turn down to medium-low and simmer for 30 minutes until a uniform, creamy, grainy texture. Done!

BUT, it gets better....I can hear you now saying "I don't have 30 minutes in the morning to cook breakfast!" and that's fine, many of us don't. But you don't need to miss out: simply switch the cooking time to the night before when you do have some free time, and then reheat on the stove in the same pot the next morning for breakfast, OR, try this nifty trick employed sometimes by myself and many of my clients: go through the initial steps above, but once the water is boiling and you add the oats, simply cover the pot and turn off the heat immediately, leaving the hot pot on the stove covered until morning. The oats cook themselves in that very hot water during the night, meaning no waiting 30 minutes for it to finish; by morning, it's done and simply needs to be reheated for 5 minutes in the same pot on the stove. You can make breakfast for the whole family this way! If you are just making it for yourself, you can still make enough for several servings and reheat on the stove for the next several days (3 days max).

Once you've got your upgraded oatmeal, proceed to the flavor station. Remember from the post on Going With the Grain that the ideal breakfast contains whole grain carbs along with protein and some healthy fat for long term energy and satiation, so a great topping for whole grain, home-cooked oatmeal is a spoonful of chopped nuts, toasted seeds like pumpkin or sunflower, or ground seeds like flax. To kick up the flavor, you can go sweet with a light drizzle of honey, maple syrup, agave or brown rice syrup, or try a sprinkling of dried fruit like raisins or dried blueberries instead. If you like it salty and want to experience how grounding and stabilizing a savory grain breakfast can be, sprinkle some sea salt or seaweed flakes. Be creative!

Once you try this version of the old favorite oatmeal, I think you'll be converted, and you'll see and feel the benefits in your body. Remember, if you try the cook-during-the-night version, this literally only takes minutes from your day! Isn't it worth it for a breakfast that is better in every way?

Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

A Little Patience....Yeah....

Yes, I just referenced Guns n' Roses in a blog post. Welcome to the Big Show.

Patience: it's one of the essential elements in a peaceful life, and yet it is sorely lacking in how we interact with others and how we interact with ourselves in modern times. I am sure you could look around yourself today and point out a number of instances where a little loving patience could have easily smoothed out a difficult or unpleasant situation: either while stuck in traffic on your way to work, or bustling with the crowds onto the subway, or waiting in line at the deli, or working on a project in the office. New Yorkers are especially gripped by the Disease of Speed, but it's happening everywhere: these days, we expect everything to move and work and travel at lightning speed, and we extend that expectation to ourselves when it comes to things we are trying to learn, embrace, improve on, or become successful at. While you may be able to admit that you could have been a little more patient with that car driving a bit slowly in front of you on the road this morning, or that person who was confusedly swiping their faulty Metrocard and holding up the line, or the server at the deli fumbling with the change, or even your coworker who didn't get you that report you needed right when you asked for it for your project, when was the last time that you looked at yourself and realized how far a little loving patience could go? Or have you ever acknowledged how much you are depriving yourself of it?

We all have aspirations and expectations for ourselves. You can call them dreams, goals, whatever you want. We think about them, daydream about them, plan for them, motivate ourselves towards them, and seek encouragement to reach for them. However, more often than not in this process, we are employing resolutely negative thoughts or feelings about ourselves in order to propel us forward to this desired goal or dream. For example: "I need to learn to eat more healthfully, because I am overweight and unattractive", or "I need to go to the gym 5 days a week, because I am flabby and my body isn't strong", or "I need to work harder and get a promotion, because I am not making enough money or holding an impressive enough position in my career", or "I need to re-organize and re-decorate my home, because I haven't done a nice enough job setting up my environment and I'm too sloppy". We then drive ourselves relentlessly towards these insufficiency-based goals. What's the common thread here? It all comes down to "I need to change, because I'm not good enough as I am. And I need to change fast, NOW." So where's the problem? Deep down inside, we don't like being told that we aren't good enough, by others or ourselves; it causes a pain that resides deep within, a pain that we may be unaware of but that is very real and that results in procrastination and resistance towards the very imperatives that we feel so compelled to fix, change, and improve about ourselves. Do you hear an echo of yourself in the above statements? And if so, how's that "self-improvement" project going??? Let me guess....it's not working out very well. But you're ON IT, right?

Instead of ceaseless criticism and a constant driving pressure to be better, faster, more, less, stronger, richer, higher, prettier, what if we just focused on sending love, kindness, and patience to ourselves right where we are in the quest for our desires, accepting ourselves fully for wherever we are in the process...and then approached our dreams and aspirations from a place of wanting to grow and learn naturally, according to our current capabilities and at the pace that is right for us, by standards that we ourselves define according to what comes intuitively? Doesn't that sound a whole lot easier, more pleasant, and more realistic as a method of actually getting what or where we want?

I'll give you a personal example: I love yoga. I Love Yoga. If you've worked with me as a client, you probably know how I feel about yoga; its transformative powers, and its unique ability to combine a spiritual, emotional, and physical practice seamlessly into one awe-inspiring, mind-and-heart opening, body-toning, spirit-soothing soul shakedown party. You get the idea? I'm into it. I learned about yoga from my Mom. My Mom was doing yoga when I was a little girl, way before it was so fashionable, and that's how I first came to know yoga and the wonderful secrets and powers that it promised. My Mom brought me with her to a yoga class when I was so young that my memories are hazy...but what I do remember is this: the teacher was soft-spoken, gentle and kind, there were green plants around the room, the other practitioners were open and welcoming to a curious but shy child in their midst, morning sunlight was streaming through windows into a quiet and warm space, and I saw my Mom in a light that I had never seen her in before: she was ensconced in her yoga Practice. I saw her in a different way than I was used to...I was in awe. She was moving her body into positions I had never seen; it seemed vaguely gymnastic and yet profoundly calming at the same time. It felt powerful and yet freeing; and everyone was quiet, but still moving...they were part of something unique, something special and beautiful. I was hooked. I can't tell you anything more specific than that, because it is the overall shapes and feelings that are still with me, but I remember those elements and the energy in that room like it was yesterday. That experience was the beginning of my intense feelings towards yoga, and my joy in the possibilities that it holds. I am forever grateful to my Mom for introducing me to yoga. And to vegetables, but that's another story.

Fast forward to many years later, when I was 25 years old and living the fast, fun and free life in the city, working at an office job in Manhattan, burning the candle at every end there is....and loving every minute of it. There was a yoga studio on the same block as my office that a friend belonged to, and she convinced me to join. Now at this point, my exposure to yoga had been limited to that one class when I was very young plus a very small handful of other classes sporadically through the years, usually with my Mom. As much as I was romanced by it, I had been tentative in my explorations. I wasn't sure yet if I was up to the challenge; if yoga would have me. So at 25 I was pretty much at the "beginner with familiarity" phase of my practice. But there was a twist to the story: that previous summer, my life had taken an unexpected and profoundly staggering turn when I was diagnosed with malignant melanoma, the same diagnosis that became the final straw in leading me to a path of Health and Wellness Counseling as a future career. But that was a little later; at the time, I had to undergo significant surgery, and an even more traumatic recovery period. In the medical quagmire that followed, I dove into this new yoga practice with all of the fervor of someone wanting to be saved: This was going to make me Healthy! This was going to make me Safe! This was going to make me Fit! This was going to get my Spirit and Heart in line! This was going to make me all Goodness and Purity and Light! Bring it on!!!

(no pressure, right?)

As any of you who have taken yoga classes in the past few years in New York or any other cosmopolitan city can attest to, the yoga can get a bit....competitive. And high-speed. Without dwelling on this, let's just say, this is not the point of yoga. It's about challenging yourself physically, spiritually, mentally and emotionally, yes- but your practice should be on your own terms, challenging you in the ways you need for your own growth; it should not be about how fast you can go to keep up with the others around you or how much can you push yourself to the extreme in order to achieve that next level of ability. I can admit that I succumbed to this mentality a little bit, it's easy to get caught up. I was having fun, I was invigorated, I was getting a great workout, and I was indeed getting the spiritual and emotional benefits of the practice...just not as much as I could have been because I was moving a little too damn fast, literally and metaphorically. Basically, I wasn't having patience with myself.

A few short months into my new yoga practice, I was taking a Sunday morning Advanced Level class. I had been out the night before, I was tired and stiff, and I had no business being in an Advanced Level class in the first place being that I was early on in my yoga practice. My body told me to stay in bed that morning, but my friend and I wanted to be motivated, so I pushed myself to go. The class warmed up quickly, VERY quickly, and before I knew it we were in full swing...a swing I was not quite ready for, but I didn't listen to myself, because I didn't take the time it would have taken to come to that realization before it was too late. Things were going fast and hard, at least for me, and I pushed myself into a position I was not warmed up enough to go into, and I went all the way.....POP, RIP!!! I hit the floor. I had badly torn the muscle that was most affected by my melanoma surgery 6 months before; I had not yet healed enough to regain the strength in that area needed for such a vigorous practice, I hadn't given myself the time. Adding injury to injury, I was devastated...I limped out of class right then and there, spent the next three days horizontal on a couch, and the next 3 years avoiding yoga more or less altogether.

Not exactly altogether...I knew deep inside that I wanted, needed yoga in my life, and so I would meekly show up to a class now and then but very rarely, never more frequently than maybe once or twice a year, and every time I would try to match the same level I was at right before that class when I got hurt, right before I pushed it too far, even though this was nonsensical: I got hurt in the first place because I was going too fast and too hard for my needs. Aside from being nonsensical, it was frustrating: the injury hadn't properly healed and so my body was now hurt more than it had been originally from the surgery, and so I simply could not maintain a consistent yoga practice at that level without causing further aggravation of my injury. But I didn't know how else to approach it, I felt I simply needed to make it happen. Each time I'd gather up my courage and go back, I'd try to keep up with my previous practice, and I'd leave frustrated (and limping in pain), angry at my inability to really embrace the practice, envious of others who could, and I would not go back for months and months. Meanwhile, my heart, soul, mind and spirit were missing out even more....they yearned for the peace and calm and love that yoga brings, but I was unintentionally depriving myself of those things, because at the time I wouldn't give myself the patience and compassion it would have taken to allow myself to approach my yoga practice through slowness and calm, stepping it back a level and taking it at the right speed and intensity for me this time, honoring the needs of my injury and re-injury, greeting and embracing the challenges but with acceptance of my current limitations; ultimately, giving myself the time and space to truly heal, and to move forward with seeking an expansive and enriching yoga practice from there rather than forcing it.

I learned that lesson finally. I let patience into my life, and into my yoga practice. I re-approached it slowly, it didn't happen all at once. I had to employ all of the concepts above and take it back to basics at first, and that wasn't easy. But I am joyful and proud to report that I now have a consistent, enormously satisfying and expanding yoga practice in my life again, and I got there by accepting a few things:

1. I am where I am. I know where I want to be, but to get there, I have to fully accept and respect where I am, embracing my strengths and my limitations.

2. It is worth it to take on the sometimes difficult but profoundly rewarding challenge of having patience with myself in order to reap the amazing benefits of whatever experience or goal I aspire to.

3. It is not about being perfect or meeting anyone else's standards. I want this for me, for my own reasons, and on my own terms.

This story is about yoga, but we all have something that we love or aspire to, something we want to have or to be a part of; something that we want to look at and be able to say I Am That. This goal comes out of a dream or a desire that we treasure and long for, something we feel will positively effect our lives- and yet we drive ourselves, abuse ourselves, judge ourselves, criticize ourselves relentlessly to get there....does that make sense? And does it work? No, it doesn't. If you can take on the challenge to look at yourself as you are, where you are, and accept it, even love it, with all of it's bumps, inconsistencies, imperfections, beauties, strengths and uniqueness- and then, from that place ask yourself what it is that you want and what you are willing (and able) to do to get it in your own time, that is when you will be embracing patience and love towards yourself on your path to whatever it is you desire- and that's how you get it, without pain, disappointment, and feelings of failure.

I spoke to my Dad on the phone the other day. My Dad is a surfer, a native Montauker like myself and his father before him, and he grew up on a surfboard in the ocean. He may not get out in the water as much these days, but he will always be a surfer to me, and I believe- and hope- he will always think of himself that way. My earliest memories involve my Dad and a surfboard, and his seemingly effortless movement through the water; his natural home. He is the one who taught me how to swim safely and confidently in ocean waves, an experience I will never forget. On the phone with my Dad that day, when I asked him what he had been up to, he excitedly told me about how he'd been surfing the day before. This wasn't just any trip out into the waves: it was his first time surfing since his diagnosis with colon cancer 3 years before, and the ongoing medical complications and recovery that he and my Mom have had to navigate together since then. He described the sensation of being out on his board in the ocean again after so long; the cool water sliding past him as he paddled out, the fresh salt air on his skin, the peace of being in that sacred space that he had missed so much; he had returned, it was all right where he left it, ready and waiting for him. I was thrilled for him, but what I loved most about the story was how he described his initial apprehension about going out into the water to surf: it had been so long, he was out of the habit, his body had undergone multiple surgeries and setbacks since then, how would it be? How would he do? And then he said Hey, you know what? Who cares, I'm just going to do this. It will be whatever it will be, and I might be a little rusty, but I want this, and it's worth it. And he did it, and he loved it, and it was worth it....and he was just fine where he was.

Please consider how hard you are on yourself all the time in your quest to achieve that which you want in life. Take a break and notice all of the little judgements, criticisms, and pressures you issue at yourself all day long. How exhausting that is! Not to mention, how ineffective! In my counseling practice, I constantly have people come to me who want to get to a particular place either with their weight, or their health, or their fitness, or their success, or their happiness, but they feel they've been trying for so long and with no luck- something inside of them has been resisting the process, but they don't listen to themselves and on they march, driving themselves harder all the time with ever-increasing doses of judgement, criticism and self-doubt, feeling that they need to change to be good enough. The harder they have pushed themselves, the harder they have fallen. That is because it takes patience and acceptance and love of who we are to get where we want to go, not constant punishment. Respect who and what you are and what you're working with, and in doing so, you empower yourself to take the steps it will take to get where you want to be- you can do whatever you dream to do, it just takes a little love and patience. Are you willing to take that challenge to get what you want?


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Tiffins and Such: Bringing Ease to Homemade Lunches and Portion Control

So now you may be thinking, "Excellent, I'm looking forward to trying all of these fabulous recipes for wholesome, natural, homemade food and bringing some of them to work for lunch....but how exactly do I transport a Tofu, Arugula, and Shiitake Mushroom saute to my office? Or any number of the other dishes you post recipes for?" Well, you can use any food storage container you have around your home, of course, but convenience and practicality are very important here, so I recommend some variation on the "tiffin" or something similar to it.

What on earth is a "tiffin" you ask? Tiffins come from India, and they're basically just stackable metal food containers that snap together, keeping food items separate but compact and resulting in ease of transportation and enjoyment. Because the containers are usually made of stainless steel, they won't discolor, crack, peel, or leach nasty chemicals into your food. They look like this:




Many other cultures have similar items that are used for transporting and portioning food, such as the Japanese bento box, usually made of lacquered wood or smooth enamel:




These days, you can find variations on this idea made from non-leaching quality plastic that does not contain BPAs, such as the handy ones from Sistema available in a multitude of shapes sizes that are divided into sections:




The main idea here is convenience and compactness, of course. You don't need to be fancy. But having something reliable and purposeful readily available for you to pack your lunch into each morning (or the night before, you go-getter!) really makes the idea much more manageable. No more rooting around through drawers of mismatching Tupperware lids and bases, most of them scratched and yellowed with age, or saving up those flimsy plastic take-out containers. Not to mention these handy options described above are made from materials that won't leach dangerous substances into your food; something we want to be aware of.

Now onto portion sizes...these handy dandy containers serve another function (you knew I was going to get there....) The thing is, sometimes we need some help adjusting to what an appropriate portion is given the distortion that we've been exposed to. Ultimately, the very best gauge of portion is trusting the needs of our own body, because people are different and sometimes we need more food and energy than other times. However, when we are learning to trust our body in this way, and when we are still in transition from the Portion Distortion of our culture to a more mindful awareness, we can use a little help. These pack-and-go containers can make it easier for us to stick to proper portions because they are designed to be compact and taken on the go, AND because they are divided into sections already, or "portions" if you will. Let's say, for example, that you have a tiffin with four equal sized compartments: fill one with your starch (like brown rice, quinoa, or soba noodles), one with your protein(like black beans, tofu, or fish), and the other two with a different vegetable each (like kale and carrots, or brussels sprouts and artichoke hearts) . Or maybe you get a Sistema plastic container divided into three sections; one larger, two smaller. The larger section if for your "entree", perhaps a cooked dish like a recipe I have posted, or a nice salad with protein and grains in it, or even a sandwich, and then the two side compartments can be for additional veggies, fruit, nuts...you get the idea.

It's rare than I advise people to buy food-related tools or extra "stuff", because I firmly believe that making positive, life changing shifts to a healthier and more balanced diet and lifestyle doesn't require anything fancy, expensive, or complicated...however, there are some times when a small and simple investment brings back significant long term gains, especially when it comes to ease and convenience. One example: a vegetable steamer. Another example: a handy dandy grown up lunch box. So consider it, especially as you try many of the recipes I've been posting. Both your work bag AND your waistband should be feeling roomier in no time....

So where do I get one of these? It depends on where you live; in some cases ordering online may be easiest- Amazon.com sells a large variety of tiffins, Sistema plastic containers, and even bento boxes, and they can ship anywhere in the world. Or simply do a online search for any of the above items and find a vendor near you. Many cooking stores will stock this type of thing. For example, New Yorkers: in Brooklyn, visit A Cook's Companion on Atlantic Avenue for tiffins and Sistema, and in Manhattan, visit Broadway Panhandler or Pearl River Mart. They won't be hard to find, and they aren't pricey. Happy packing!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Reality Check- Clearing Up Food Myths

I've noticed something funny. People love to talk about how something that was previously thought to be good for them is actually bad for them, and how something that was previously thought to be bad for them is actually good for them. When this trend combines with our cultural demand for a quick fix, have-your-cake-and-eat-it-too approach to food and health, we can really be led astray. First and foremost, let's bring it back to common sense and instinct, both of which are tools that are essential but sorely lacking in the modern day answer to the eternal question of what to eat .

If a food grows out of the ground provided by nature and is eaten in it's original unaltered state, does it make sense that this food would be bad for us? Likewise, if we take something that has traditionally been treated as an occasional indulgence food, such as cake or cookies, and twist and augment that food to be low fat, low calorie and low carb by altering the nature of all of the ingredients, do we have any reason to think that food is "healthier" than the original version?

It's time to get rid of the nonsense and get back to eating REAL FOOD. So I am here to help you clear a few things up, starting with the undeservingly maligned foods below:

Avocado- the myth is that it's too high in fat to be healthy. WRONG. The fat that avocado provides is a healthy, unrefined vegetable fat that helps to lubricate tissues of the lungs and intestine, build the blood, and soften hair and nails. The fat in avocado is easily digested and assimilated, making it a good choice for those who have trouble digesting heavier fats. Avocado is also high in protein, fiber, potassium, vitamin E, and copper, which assists in red blood cell formation. Thinking cap alert: avocado is a natural souce of lecithin, a known brain power food. Use the extra brain boost from eating avocado to help you to determine whether or not it makes any sense that a fruit that grows on a tree would be unhealthy for your body!

Peas and Beans- the myth is that they are too high in carbs to be healthy, valuable sources of protein. WRONG. The carbohydrates in beans and legumes are in the form of complex, slow burning carbs that deliver valuable, long lasting energy due to the fact they they are accompanied by high levels of protein and a powerful dose of fiber. When we digest carbs, they are converted into sugar and passed into our bloodstream to be used as energy. Which means that when we eat refined carbohydrates, such as products made from white flour and white rice, the protein and minerals and fiber have mostly been stripped away in the refinement process. So this means that those carbs are mainly only giving us glucose, and are therefore going to be converted into blood sugar very quickly, more quickly than most of us can use them- meaning that excess sugar in the bloodstream will be packed away and stored as fat. Whereas when we consume a complex carbohydrate such as a whole grain or a bean or legume, we have to break down all three components together- protein, fiber, and carbohydrate- which means a much slower, steadier release of sugar into the blood and therefore a much greater chance of using it before it's converted into fat for storage. It also means staying full and satisfied for longer, and no nasty energy peak-and-crash cycle. Best of all, by incorporating beans and legumes you can get all this healthy carb power AND satisfy your protein needs for your meal.

Carrots- the myth is that they are too high in sugar and/or carbs to be considered a healthy vegetable. WRONG. The sugars in carrots are arrive in a seriously vitamin packed parcel, delivering high doses of eye-healthy Vitamin A as well as supplying Vitamin B, phosphorous, iodine, calcium, and additional nutrients that provide anti-cancer properties. Carrots assist in digestion and elimination of waste due to their high fiber content, they also support the lungs, spleen-pancreas, and liver, and they strengthen the kidneys. Perhaps best of all, they actually aid in the lowering of blood sugar in the body while purifying the blood. I don't like to quote TV personalities but I'm gonna have to call on Oprah here: "Nobody ever got fat from eating carrots!".

Grains and Grain products- the myth is that they only provide calories and sugar in the form of carbohydrates and are therefore an enemy of weight loss and "unhealthy". WRONG. In addition to the way which they break down in the body stabilizing blood sugar and minimizing fat storage as described above, whole grains provide an impressively complete amino acid (protein) profile as well as rich content of minerals such as magnesium, which helps with loosening of tight and stagnant tissue (i.e. mitigating migraines, constipation, joint stiffness) and selenium, which assists in brain function and focus and mood stability. They are a powerhouse of fiber, protein, and healthy carbohydrates, providing us with energy to burn along with a whole host of strengthening and grounding nutrients. Best bet is to eat whole grains in their original form for the bulk of your carbohydrate intake, but foods like pasta and bread and other baked goods have been part of our culinary culture for a long time, so enjoy these products on a moderate basis but buy/make the whole grain versions to get the most benefit.

The point is to return to traditional wisdom about food. Does it make any logical sense that a fruit or a vegetable would be unhealthy for us, given what we know about fruit and vegetables and their role as vitamin and fiber providers in our diets? No. Is there any use in cutting valuable complex carbohydrates out of our diets when they have been the most basic, consistent and steady source of energy in the human diet for most of our history? Nope. Does it stand to reason that beans and legumes are inferior sources of protein when in many areas of the world they are and have been a traditional building block of protein consumption that can feed more people for less money using less resources and providing in some cases superior health benefits due to their plant based nature? I think you see my point.

So what about the things you always thought you should consume in moderation but are now being touted as "good for you" either because a study has been released saying so or because they've found a way to twist and tweak it to change whatever was considered indulgent about it in the first place? Ask yourself what makes sense. Coffee is being touted for it's antioxidants, and yet the caffiene in coffee is known to tax the kidkeys and adrenal glands, while dehydrating the body and creating an overly acidic environment. So does it make sense to start drinking coffee more than occasionally for antioxidant purposes, or to keep it as a sometimes-indulgence when you really want it and get your antioxidants from vitamin packed vegetables and fruits? I would go with the latter. Or what about the low-fat, low-calorie, low-carb versions of foods that were traditionally higher in these areas and were therefore used as accessory foods or special occasion foods? Consider this: switching to the fake version to save yourself the calories, carbs, or fat just means you're getting a fake food, and that in most cases the difference has been made up by adding unecessary refined sugars, chemicals, additives, preservatives, and flavoring agents, all of which are at best unnatural and and at worst toxic for your body. So why not skip the low fat low carb cake, and instead wait for someone's birthday party or a dinner out and have a small, real piece- savor it and enjoy the indulgence, because it is one. Or, take it a step further and make your own baked goods using whole grain flour, natural sweeteners like honey and maple syrup, and fruit for extra moisture rather than loading up on the heavier fats. Don't bother with fat free cheese or butter substitutes- if you really want to partake of those foods, have the real thing and have less of it and less frequently, knowing that it's more satisfying, and much more natural, to eat real food.

So take a break from all the hub-bub and contradicting theories out there, and go with your gut. We all have an instinct about food and what to give to our bodies in order to fill our needs, it's how we've always known how to eat as a species, and it's only recently that our commercial culture and "food science" industry is leading us away from that. We do need to empower ourselves with information, but we also need to trust ourselves to use our common sense and instinct to choose our food. It's time to bring it back to basics: real healthy food that makes real healthy sense.

Go Forth and Eat Real!!!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Lunch Bigger Than Dinner = Healthier and Slimmer

So we have been talking about the idea of aiming to make lunch the bigger, more balanced meal of the day, and to have a lighter and smaller dinner. To many this sounds difficult at first, or even crazy- why try to have my bigger meal at a time of day when I am so busy? In fact, it makes perfect sense, and is the far better choice for your health, your energy levels, your digestion, and even your waistline.

The reasoning behind this is that in the middle of the day, your body's metabolism is burning fuel at peak efficiency; we are designed that way because we have the most demands on our energy in the middle of the day. We're working, we're out and about, we're getting exercise, we're taking care of children, we're running through the daily tasks. You've heard the expression "many miles to go before you sleep", right? This is true of you in the middle of the day. So to eat the majority of your fuel in the morning and the afternoon when you actually need it in order to have energy to take on those miles only makes sense. The body reflects this truth in that it is wired to most effectively digest, assimilate, and burn our fuel in these active daytime hours when we need it most. Meanwhile, come evening, you don't have many miles to go before you sleep- most of us are only awake for a few hours after dinner, and those hours are spent slowing down, relaxing, maybe watching some TV or helping with homework, spending quiet time with family and getting ready to turn in for the night. So why would we fill our bodies full of fuel right when we're slowing down for the day and no longer need it? This results in the fuel being stored as fat until we need it, meanwhile the body's digestion and assimilation of nutrients are hindered by the slowing down of the body's metabolism and systems, and likewise sleep and the nightly repairing of the body through rest is hindered by the fact that we are trying to digest food when we should be resting. But we can't be blamed for loading up on food at night if we only had a nibble for lunch- by the time evening comes around, we're starving! At that point, we're deprived, of nutrients and fuel but also of the satisfaction that comes from enjoyment of food, and so we're eating to replace what we've already burned and what we've missed all day rather than eating to fuel for what's ahead. We need to reverse this cycle if we want to get in tune with the natural desires and needs of our bodies for optimum health and balance.

So why do we do this? How did we come to a place where we are habitually doing the exact opposite of what our bodies want and need? We got here because we got too busy, we got too fast in our daily lives, and we forgot to slow down and respect the rhythms of nature and how our bodies fit into that. We began to prioritize work over health. How often do you hear someone say "I barely have time for lunch, some days I skip it"? Probably all the time. Knowing what you now know after reading the above, think about the disadvantage this puts a person at when it comes to energy, digestion, weight management, and productivity at work (ironically, making this choice actually hinders your ability to work well), not to mention overall feelings of balance and well being. Now, how often do you hear someone say "I take an hour for lunch almost every day. I make it a commitment to myself"? Maybe not often...but that's what we all should aspire to, even if it means working a little later in the evening or coming in a few minutes early. Think about the advantage a person has in terms of balancing their energy and blood sugar (both of which prevent mood swings and energy crashes), optimally digesting and therefore best utilizing their food, and maintaining healthy weight if they are fueling up when their body needs it and can burn it rather than loading up at the end of the day when that fuel will be underutilized, poorly assimilated, and stored as fat.

Ready to consider making the switch but wondering how to make it happen? First, it is essential to make time during your day to eat a substantial lunch. This is non-negotiable; all of the above can only work if the mid-day meal is taken in a relaxed manner, where you can enjoy your food and your body has time to process it without being rushed. However, this is easier than you might think once you agree to prioritize it. For example, you wake up a few minutes early in order to prepare a lunch for the day, or you take a few minutes of your "slow down" time the night before to prepare something to bring the next day. Once at work, ideally you have an hour that you can use for lunch to either bring your food to a park or to someplace in the building that is away from the noise and distraction of work, such as a common area, where you can eat slowly and relax. BUT, even in the worst case scenario, if you can only take a 1/2 hour for lunch and it needs to be spent AT your desk or workspace, you can (and must) turn away from the computer or the work at hand, turn the phone off or to silent, and use that 1/2 an hour to eat slowly, chewing and breathing and enjoying your food. You don't have to bring your lunch from home to follow this model, you can run out and buy some food and do the same thing. The key is to have something substantial and balanced that you can eat and enjoy slowly to really fuel up for your day; then dinner becomes the supplemental meal that it is meant to be, hence "supper" (which actually comes from the word for "soup", a perfectly suited light dinner meal).

Remember: your body will devote it's attention and the energy expenditure to one primary thing at a time; if you are shoving down your lunch while typing an email or talking on the phone, that creates stress for your body which triggers a hormonal stress response and results in more storage of fat due to what the body perceives as an emergency- "Stop everything! We can only handle the emergency at hand!"- and in this stressed state, there is no way for you to process the intake of food effectively. You won't be satisfied either physically or emotionally, therefore you can definitely expect energy crashes, cravings, sleepiness, bloating, and moodiness later in the day, not to mention the long term effects: weight gain, chronic lethargy, hindered digestion symptoms such as constipation, sleeping problems (especially if consuming a lot of food at night before bed), and an overwhelmed and sludged up system.

So give it a try, and make the commitment to yourself- are you really going to prioritize that email or that phone call over your health? Even in the busiest and most demanding of jobs, 1/2 an hour to eat a substantial, balanced lunch slowly is not too much to demand. You need to be your own advocate on this, and be willing to do the preparation that will make it easier for you. Not to mention, eating a smaller and lighter dinner frees you up to spend more time in the evening doing what you really want to do- hanging out with your family and friends, enjoying down time and relaxing hobbies, winding down for quality sleep, and maybe spending a few minutes preparing your healthy substantial lunch for tomorrow! :)

Future posts will offer some ideas for just WHAT to eat for these bigger lunches and smaller dinners, so tune in!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Green Smoothie

Here's a great way to boost your intake of vegetables and fruit, especially on hot days when you just want something light and refreshing or on busy days when you don't have as much time to prep and cook. Making this recipe as a smoothie as opposed to a juice ensures that you get all of the fiber as well as the vitamins and chlorophyll from the fruits and veggies. Due to the protein, fiber, and healthy fat in avocado, it's also surprisingly filling and very creamy, so drink up and get ready to feel great!

Ingredients:

-1/2 a ripe avocado, cubed
-juice of 1/2 a lemon or 2 tablespoons lemon juice
-1/2 an apple, washed and cut into pieces
-Small amount of sweeter fruit, like a small handful of strawberries or other berries
-2 big handfuls washed dark leafy greens (kale, watercress, or collard greens work best)
-Small handful of washed fresh parsley (optional, great for cleansing!)

Once all ingredients are washed and chopped, combine in a blender with 2 1/4 cups water and blend until completely smooth. Enjoy! This is a great breakfast option when you want something light but substantial and filling, and this recipe makes enough for 2 servings and keeps well in the fridge for hours...so you can have the rest at lunch or dinner!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Surviving the Holidays

Greetings Everyone!

With Thanksgiving now behind us and Christmas looming ahead, take a moment to check in with how you are treating your body this year. You've all seen the articles, recipes, tips and to-do lists that are aimed at helping you to stay healthier and avoid temptation during the holidays, but the first step is to just become aware of how you are living in your body. Do you feel that you are inside your body at all? Are you noticing it's patterns and rhythms, what makes it feel good and what makes it feel bad, and what makes it feel really awful? Are you paying attention to the emotional effects of neglecting your body and it's needs?

When I was at home for Thanksgiving vacation, my father said something in jest that struck a chord in me. In reference to all of the typical holiday overindulging, he said "Our poor tummies. We put them through so much." He was joking, but there is a profound truth in what he said: our bodies are working around the clock to keep us moving, breathing, digesting, processing, and living. Our digestive system plays a huge role in that, because food is the fuel for all of our bodily needs, and the digestive system is responsible for taking that food and converting it into energy, as well as satisfaction and a sense of comfort. Yet often, especially at this time of year, we treat eating as a sensory free-for-all and throw any concern about what we are feeding our bodies out the window. Our "tummies" are left to contend with more sugar, fat, processed/refined foods, and way more calories than they can process healthfully. The result is sluggishness, weight gain, decreased energy, heightened stress, and seemingly inevitable feelings of despair and failure.

However, we can decide to make a change. There are many things we can do in our day to day lives to create a healthier holiday time for ourselves, and I will be posting about them in the coming weeks. But for the time being, make that most important step: Slow down and take a moment to check in with yourself, and with your body. Appreciate it for all that it does for you to keep you going in your life, and be aware of how your choices affect it's processes- not only physically, but emotionally. Actually BE in your body. It sounds obvious, but it isn't- most people are going throughout their day living completely up in their heads. Instead, get to know what it feels like to be inside your body by moving your awareness there, and see how it feels- simply take a moment, and practice sending your awareness there- once you become used to it, it will come much more easily. When we are in our bodies, we can be aware of our emotional and physical states and what we need to do to satisfy our needs, rather than constantly being distracted by the noise and chatter in our heads that promotes the quick fix and the sensory indulgence. This is the first and most crucial step to making health and food choices that will support you physically and emotionally, and fulfill your body's needs. The more in your body you are, the easier it becomes to intuitively make choices that will sustain and support you, not deplete and defeat you.

So, notice where last week's indulgences have perhaps caused some negative side effects, either physically or emotionally; or, conversely, notice how that run outside or meditation session or yoga class or new healthy vegetable recipe or restraint around the pie over the holiday helped you to feel more balanced, centered, healthy, and just plain good in your body. At this time of year above all, we must remember that everything we do it a choice, and we have no one but ourselves to hold responsible for the outcome of those choices. Let that idea empower rather than intimidate you: your health, fitness, weight, and well being; it is all in your hands, even at this challenging time of year. And the first step is awareness.

Check back in often over the next few weeks for tips and tidbits to help you soldier through the holiday season healthfully and happily!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Green Leaves- It's A Wrap!

Bored of the same old sandwiches and looking for a way to cut some carb calories and add some easy veggies into your diet? Consider a new take on your classic sandwich or wrap- cut the bread. I am not an advocate of no-carb or even most low-carb diets, but as I have said before, it is a question of WHICH carbs you are eating. Most bread and sandwich wraps are mainly refined carbs made from processed flour, which means that much of the fiber and nutrients have been removed and often sugar and preservatives have been added. The calories? Yep, they're still there. And don't fall into the assumption that a wrap has less calories or is more nutritious than bread for your sandwich: it simply is a case of the bread in a wrap being more dense and flat due to not having been risen with yeast. Most wraps pack a serious carb and calorie wallop before they're even filled, unbeknownst to those chomping down on them. So consider saving the majority of your carb consumption for whole grains in their original form such as brown rice, barley, oats (as in oatmeal), quinoa, millet and buckwheat. When it comes time for lunch, you can still have a quick, easy, eat-with-your-hands meal by using the broad, flat leaves of leafy green veggies as the vehicle for your fillings.

My personal favorite for this purpose is collard green leaves. Most people have only had collard greens cooked in the traditional Southern manner (boiled for ages and then seasoned with lard and/or bacon and tons of salt), or they've never had them at all. Collard greens are packed full of fiber, vitamins, and nutrients, as well as chlorophyll that is essential for healthy GI tract functioning and liver and kidney function. Collard green leaves can be purchased at your fruit and vegetable market or in the produce section of your grocery store; they come as a bunch of large, flat, dark green leaves with a rib down the middle. All you need to do is remove the bottom two inches or so of the rib that sticks off of the leaf, wash and pat dry, and your ready to make your "wrap".

Take one leaf, spread with a small amount of your dressing of choice if desired, then make a long, thin, horizontal pile of your fillings towards one end of the leaf, and roll up. Pretty simple! My suggestion is to use several leaves and parcel out your sandwich fillings amongst them- that way you are getting several large leaves at one sitting and increasing your vegetable-to-protein intake; more fiber and nutrients to benefit from, and better for your digestion, too. Divide up tuna salad or hummus or marinated tofu sticks and add toppings such as avocado, olives, shredded carrots, or alfalfa sprouts, and then roll up. Another great option is to throw in your leftovers, like cooked rice and/or beans and a mix of cooked and raw vegetables. If you want to make a meat sandwich, consider using one slice of cold cut per roll along with lots of other veggies and your dressing of choice. This will also help you to fill up on veggies and cut out excess meat protein from your meal- you only need a small amount of meat to get the benefit of the protein, and most deli sandwiches as you may have noticed really lay on the meat, to the detriment of our health and our waistlines.

If you don't have collard greens handy or can't find them at your store, you can also use this idea with romaine lettuce, boston lettuce, or butter lettuce; anything green that has a flat and sturdy enough leaf to pile fillings into and roll up. But remember, while lettuce is good, darker and more fibrous greens such as collards give you more bang for your buck in the nutrition department. Happy Eating!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Wanna Cool Down With A Sweet or Frosty Treat?

With temperatures rising and the sun shining, many people are finding themselves craving cool, sweet treats. Instead of reaching for the ice cream or calorie-laden iced coffee drinks, here are some ideas for super easy cool treats and desserts that won't run down your body or sabotage your waistline. (Note: the following treats are cooling to the body, so it is not best to indulge when nursing a seasonal Spring cold or flu....wait until you feel better, and then enjoy!)

Apple Frosty:

Pour 4 ounces (half a cup) of 100% natural apple cider or no sugar added apple juice into a freezer safe glass or cup. Freeze for long enough that it becomes thoroughly slushy, but not completely frozen. Remove and eat as is with a spoon or add a splash of filtered water, mix, and enjoy as a sweet frozen drink. Apple juice is more easily processed by the body than citrus juices, which are acidic and can tax the liver and kidneys.


Iced Chai Latte:

Steep one bag of chai tea (use the brand of your choice, Tazo works well) in 8 ounces boiling water for 5-10 minutes, until dark. Add three ounces of organic rice milk or soy milk and 2 teaspoons of agave nectar, maple syrup, or honey, and stir well. Pour over a tall glass of ice and enjoy as is, or blend with ice in a blender for a frosty iced drink.

(note on the two above: iced drinks and beverages are very cooling in nature and can weaken the kidneys if overused, so use these in moderation, and consider drinking your other beverages throughout the day either at room temperature or at least without ice)


Tofu Mousse (makes 2 servings):

Cut a block of store-bought tofu in half, blend in a blender with 1 tbsp maple syrup and a shake of cinnamon to taste (or mash thoroughly with a fork if you don't have a blender) . Divide into two small bowls, top each with 1 tbsp chopped nuts of your choice if desired. This tasty dessert contains lots of fiber and protein and is a great substitute for dairy desserts, which often pack saturated fats and extra calories while also requiring more effort by the body to process due to the more complicated nature of animal foods. Tofu is a cooling food by nature, so if you run hot by nature or are feeling overheated, this is a great choice!


Banana "Ice Cream":

Peel and freeze a banana until frozen but not rock solid (if the bananas are frozen solid, leave them out of the freezer long enough to just soften). Mash with a fork until you achieve a smooth, frozen consistency. In a small saucepan, warm 2 tbsp of raisins mixed with 1 tbsp maple syrup, honey, or agave nectar, and drizzle over banana "ice cream". A sprinkling of chopped nuts or cinnamon can be added if desired. Bananas are rich in potassium and fiber, and when frozen provide a low calorie but still sweet and filling alternative to ice cream.


Frozen Avocado-Lime Mousse (makes 2 servings):

Puree one avocado, the juice of one lime, and 1 tsp agave nectar either in a blender or thoroughly mash with a fork. Divide into 2 small freezer safe bowls, and freeze until firm. Remove and eat immediately, or leave out for awhile before eating for a softer mousse. Avocados are packed with fiber, protein, and healthy Omega-3 fats, while small amounts of lime juice are strengthening and cleansing for the liver. Happy Eating!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

A Time for Change

As we enter into a new and exciting time for our nation, a time of hope and the promise of renewal, now is the perfect time to reflect on new beginnings; on the promise of hope and the possibility of change. How many times a day do you catch yourself thinking about something you want to change about your life...something you want to be, want to do, or not do, and how many times is that thought followed by "I can't" ? Why are we so quick to dismiss ourselves? Why do we remain stuck in the idea that we cannot possibly achieve what we want for ourselves, even while we see amazing and wonderful things happening around us in our world?

Very often, this is the case with issues pertaining to our health and wellness. Take, for example, the currently timely New Year's Resolutions that many people have committed to once again. Many of the more common ones are health and wellness related: "I will lose weight this year. I will get a gym membership, and use it. I will drink less alcohol. I will quit smoking. I will take up cooking and preparing my own food/ I won't eat out as much." We put these wishes out there, we set these goals for ourselves, and then we defeat ourselves every step of the way. Why are we so thrilled to see change and the triumph of hope over fear on the national scale but so afraid to exercise that same hope and will to change when it comes to the decisions that shape our very own bodies, spirits, and lives? More importantly, what would happen if we took charge and decided that Yes, We Can do something about our own state of health and wellness? You CAN lose weight, you CAN exercise, you CAN eat more conscientiously, you CAN commit to nurturing yourselves and the environment by choosing healthful, safe foods that do not harm your bodies and our planet, you CAN inform and educate yourselves on what foods and lifestyle practices are going to help you along on your journey to wellness and incorporate them into your lives, and you CAN seek out and implement the tools that are going to create this change in yourselves. All of these decisions are your own to make, no one else's. And there is nothing standing in your way of making them except for fear and self-doubt. What if you told yourself today that you can do these things for yourself, if you empowered yourself to go forth and claim what you want and deserve with no excuses or reservations?

Imagine the power of telling yourself, and really believing, that You Can. Imagine the doors that would open up to you. Imagine that nothing could hold you back. Because, in truth, nothing can but yourself.

Greet the new era and the New Year with motivation, intention, and a promise that you will go out and create the life that you want for yourself!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Vary Your Veggies: Going Beyond Salads

Now, nothing against salad. Salad just means a bunch of ingredients tossed together; generally containing vegetables, and often but not always eaten cold. However, many people make the mistake of assuming their vegetable requirements are being met as long as they have some salad each day. This depends on the salads in question, and is usually not the case. For many working professionals, the "Toss-a-Salad" counter at the local deli is their go-to spot for lunch. This would be a good thing...if that salad were not a small pile of lettuce which is then generously topped with meats, cheeses, buttery croutons, and a heavy cream dressing. Take a look around the next time you are at the Toss-a-Salad counter; most of the salads being handed back over that partition to the customers' waiting hands are packing a serious caloric punch, and not much of a nutritional one. And then people wonder why they can't lose weight when they eat salad for lunch every day.....

The fact of the matter is that largely due to our culture's food habits, which have increasingly focused on protein and animal foods and not on vegetables and fiber rich foods, many of us are out of touch with how many vegetables we need and what we should be looking for in our vegetables. I was at a restaurant this weekend where the entree salad on the menu offered mixed greens topped with cheese and three types of meat. Not a choice of three meats; three meats together. No other vegetables were mentioned in the description of the salad. However, many people would see that item and think "Good choice; I haven't had my vegetables yet for the day".

So what do we want from our vegetables? What fits the bill if not your basic restaurant salad? Your best bet is to go with variety. Go beyond lettuce, tomatoes, and cucumbers. Go for texture, deep color, fibrousness. Choose vegetables of all colors, shapes, sizes, textures, tastes and types. When you go to the store, make a point of trying some different vegetables each week along with your staples. The deeper the color, the more nutritious. Vegetables are packed with fiber, vitamins, minerals, and nutrients....they keep your digestive tract working smoothly, they cleanse and detoxify your system, they strengthen your heart and other organs, they support your respiratory system, and they regulate the balance of bacteria in your body. The best way to make sure you are fulfilling your requirements is to get a good variety of veggies so that you are covering all your bases.

Some tips to get you there:

If you want to have salad for lunch, simply take a different approach at the Toss-a-Salad counter or at home; for your greens, choose arugula or mixed greens to get more nutrients than basic romaine lettuce. Then, skip the heavy meats, cheeses, buttered croutons and creamy dressing and instead top your greens with protein packed edamame, garbanzo, or kidney beans (or a mixture), raw broccoli, shredded carrots, artichoke hearts, red cabbage, healthy-fat olives,and a dash of olive oil and vinegar for dressing. Make sure that if the beans are your main protein, that you have the server add enough to keep you full rather than just a sprinkling. If you are going to opt for meat on your salad instead of beans, then make sure to skip cheese, or egg, or creamy dressing; too many animal foods in one meal make digestion sluggish and assimilation difficult. An excess of animal protein also puts stress on the liver and kidneys. Instead, focus on one ingredient as the "protein" ingredient, and have the rest be nutrition-packed vegetables. Make sure to include some olive oil and/or a small amount of nuts or seeds for the healthy fat that will keep you full and allow your body to absorb the nutrients of the veggies.

What about when the meal isn't salad? How many veggies do you eat then? When you think of your plate, imagine that the area you are going to fill is a clock. Half of the clock should be vegetables; 12- 6 o'clock. Out of the remaining 6 hours, half should be complex carbs and half should be protein. Example: 12 - 6 o'clock is broccoli, cauliflower, and carrots; 6 - 9 o'clock is beans; 9 - 12 o'clock is brown rice. Once you have your proportions down, you can rotate in whatever foods you are having at a given meal. 12 - 6 o'clock is kale, beets, and brussels sprouts, 6 - 9 o'clock is broiled fish, 9 - 12 o'clock is quinoa. Once you get in the habit, you will see how satisfied you feel when you are consuming vegetables in these proportions. You will also notice the benefits in your waistline; think of how many less calories you are eating if half of your entire plate is vegetables. Most importantly, eating that quantity and variety of vegetables will help you to meet your nutrient requirements and give you the fiber that your body needs to keep it running efficiently.

Here are some new veggies to add in as you broaden your vegetable horizons.

If You Like --> Then Try:

Sauteed Spinach --> Sauteed Kale, Collard Greens, or Arugula
Roasted Carrots --> Roasted Parsnips
Baked Sweet Potatoes --> Baked Butternut or Kabocha Squash (looks like a green pumpkin)
Raw Cucumbers, Celery --> Raw Daikon (japanese white radish)
Steamed Broccoli --> Steamed Brussel Sprouts

Remember, variety and quantity is key when it comes to vegetables. There is a whole world outside of salad; veggies can be eaten raw, baked, stewed, steamed, sauteed, roasted, or grilled. Sometimes falling in love with a vegetable is simply a matter of trying it prepared differently. Broccoli and cauliflower, which are generally steamed, are also wonderful when roasted with olive oil and garlic. Squash, which is often baked, is also wonderful cooked into a bean stew. For that matter, cooked vegetables make a wonderful "salad" when tossed together with raw vegetables and some beans or lean meat for protein. Use your imagination, Happy Eating!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Going with the Grain

You've all heard how important it is to eat breakfast. And yet, many people make a practice of skipping breakfast frequently or settling for a cup of coffee as they rush out the door. If this is you, consider the fact that you are depriving yourself of more than just a satisfied stomach. Skipping breakfast leads to crashing energy levels during the day, overeating at lunch and/or dinner, caffeine dependency, sugar cravings, and difficulty losing weight. It is proven that people who eat breakfast are more successful at losing and maintaining their weight than those that don't. If you find yourself tempted to snooze on your desk by mid-day or grabbing at snacks all day long, it's time to revamp your breakfast routine.

So what's for breakfast? We're all familiar with the usual culprits. I don't need to tell you that donuts, giant bagels, and sugary pastries are not going to serve you well in terms of your health or your waistline. So what serves us best first thing in the morning? The ideal choice is a breakfast that incorporates healthy complex carbohydrates and protein with a little bit of fat. One great way to cover your bases is to eat whole grains for breakfast in the form of a porridge or hot cereal. Cold cereals are tricky because most are made from mainly refined carbs and contain loads of sugar (and forms of sugar under various disguises of different names) and not much protein or fiber, never mind that they pack a lot of empty calories. Same goes for breads and bread products. But hot cereals and porridges, such as plain steel cut oatmeal or Bob's Red Mill brand whole grain hot cereals, are packed with fiber and protein and they are made from grains in their whole, original form, not refined grains that have been stripped of their integrity and nutritional value. Whole grains are proven to sustain energy levels for much longer than refined grains, thus keeping you full longer and curbing energy crashes that lead to cravings for snacks, sugar and caffeine. They also contain more vitamins, minerals, and fiber to keep your body healthy, strong, and functioning properly. To complete the picture of your whole grain breakfast, sprinkle on some chopped up nuts, ground flaxseed, or toasted pumpkin or sunflower seeds for the ealthy fat that will keep you satisfied throughout the morning and into your day.

Like it sweet? Opt for a small amount of honey, maple syrup or other natural sweetener like brown rice syrup or agave nectar, but keep it to one tablespoon or less. Another option for added sweetness is to sprinkle on a small amount of dried fruit. Like it salty? You can use a light sprinkle of pure sea salt and any other savory spices you enjoy, or try sprinkling on some dried seaweed for an extra mineral boost. If that sounds crazy to you, don't worry, seaweed at breakfast is not for everyone....but you might want to try it sometime, it's delicious and incredibly nutritious. Believe it or not, seaweed is 20% protein by weight and is one of the most mineral-rich foods on the planet.

If you're ready to go further than oatmeal or high fiber hot cereal and get the amazing health benefits of a variety of whole grains in their original state, try making your own porridge with any combination of whole grains or just one grain solo. Some options are: brown rice, quinoa, millet, amaranth, kasha (buckwheat), and barley. Simply purchase the grains in their original form (health food stores will have the ones that are less familiar to you), soak them for a few hours overnight or wash them well in warm water and drain, add 3 parts fresh water to 1 part grain in a pot, bring to a boil and then simmer covered for 20-30 minutes (depending on the grain). This can also be done the night before and then just heated up for breakfast; and you can make enough for several days at a time and just reheat some each morning in a pot on the stove. These grains are going to give you the biggest nutritional bang for your buck at breakfast, and while they take a little more time, they are well worth it. Season as described above and add a small amount of nuts or seeds for althy fat resulting in a delicious, nutritious, and balanced start to your day. You'll find yourself with more energy, fewer snacking urges, and less need for sugar and caffeine to keep you going. You will also likely notice that your weight loss efforts will get a big boost. What you eat at breakfast and how you feel as a result sets the tone for the rest of your day, so go with the grain and get off on the right foot!

Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Welcome!

Hello and Welcome to Wellness Realized!

Here I will be sharing health and nutrition tips, healthy recipes, articles, and guidelines on how to maximize your health and wellness even when schedules are full and budgets are tight. There will be tips for weight loss, reducing stress, increasing energy, sleeping better, introductions to new and healthy foods along with instructions on how to prepare them, and tools for how to eat well and keep it simple. Simplicity and feasibility are the keys to success, so check in often to learn lots of little ways to make big changes!

I am a Certified Nutrition and Wellness Counselor with a private practice in one on one counseling, and I am available to deliver group seminars and presentations on various topics pertaining to nutrition and wellness as well as to offer freelance consulting for projects and research. Visit my website at WellnessRealized.com if you'd like to learn more about my practice and how nutrition and wellness counseling can help you to achieve your health and wellness goals.