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
Thursday, July 8
Thursday, June 24
Get Yourself Into A Pickle
So what's the deal with pickles? Are they simply extra garnish on the plate, or a flavorful addition that some people relish (sorry, I can't help myself!) but others view as mainly decoration?
Nope, there's more to it than that. Ever wonder why sandwiches and hamburgers are often accompanied by a pickle spear, or why hot dogs are traditionally topped with sauerkraut (which is pickled cabbage), or why sushi comes with pickled ginger? These various pickled foods aren't just there for decoration, and not just for their burst of taste either- fermented foods, including vegetables that are "pickled", serve a very important digestive function. Pickles are almost always served with other foods, rather than on their own, and for good reason- they actually help us to break down and better digest our other food, especially when it comes to animal foods such as meat which require more energy and effort from the body to digest. In all of the above examples, a meat or animal food is served with a pickled vegetable...we may think of it as just "the norm", and not think about the reason, but in fact these pairings come from a long tradition of food wisdom from other cultures about what our body needs in order to most efficiently assimilate and then dispose of the food we consume.
So what exactly do these powerful pickles do for us when it comes to digestion? Fermented foods such as pickles provide active healthy bacteria, or "flora", which we need in the intestinal tract in order to effectively break down and digest our food and then dispose of the remains as waste. This may come as a surprise, but we have active bacteria at work in our bodies all the time, and it's a good thing we do- we need them to adequately process the food we take in, and to be able to dispose of what we don't need. When we consume fermented foods such as pickles, these healthy bacteria get to work in our intestinal tract, and we reap the benefits through improved digestion in every area from assimilation of nutrients to ease of bowel function. This is why you hear about people taking probiotics or eating foods containing probiotics to ease digestive problems- it's that healthy bacteria getting the job done.
The meat and pickle connection comes in because of the fact that meat and animal foods are primarily composed of protein and fat, and don't contain the necessary fiber to move themselves smoothly through the intestinal tract on their own-our bodies depend on adequate intake of vegetal foods (foods that come from plants) to provide the absorbent, bulky fiber that will soak up water, become heavy, and move the more dense, protein and fat rich animal foods through the intestinal tract. If we aren't getting a good balance of animal to vegetal foods and there are not enough high fiber foods to move the low fiber animal foods through the colon, then the animal foods can sit there for too long and begin to decay and putrefy, thus releasing toxins and bad bacteria into the intestinal tract, interfering with digestion and also creating extra work for the kidneys and liver. These toxins and bad bacteria can also be released if we are consuming poor quality animal foods, or accidentally consume a piece of animal food that was spoiled. Therefore, it makes sense to have a tradition around consuming pickles in a meal that contains meat or animal food, because they give us that good bacteria to 1) help us to maximize our digestion and assimilation of nutrients from our food and assist in the disposal of what we don't need, and 2) balance out any bad bacteria that could be released due to low fiber foods "stuck" in the colon, and to get those foods moving to where they need to go.
In Northern Europe, where pork consumption has always been popular, sauerkraut is a staple. In the Middle East, where lamb is a featured meat, it is usually served with fermented yogurt. The examples go on. The best news is, the good bacteria connection only one part of the pretty pickle picture- fermented foods are also generally alkaline in nature and therefore help to balance out an acidic state in the body, which can result from the consumption of too much animal foods without balancing vegetal foods, or from consumption of too much alcohol, sugars, or extremely fatty foods and refined/processed foods. An overly acidic condition in the body creates inflammation, which is increasingly indicated as the predominant precursor to serious degenerative disease, as well as more common discomforts such as headaches, muscle cramps, and constipation. To avoid an acidic state in the body, it is therefore very important to balance with alkaline foods, as well as to mitigate stress which is a major contributor to inflammation.
But it doesn't stop there- pickles have another trick up their sleeve! In Eastern medicine, they considered very grounding to the body and mind; before people knew anything about a calorie or a fat gram or a carbohydrate, they used a different kind of science to help them understand foods and how they related to the needs of the body. This wisdom was based on the perceived energy of a food; the energy that would be imparted to a person who consumed it. When we get moving too fast, or too caught up in our head, or when we can't seem to stop the wheels from spinning and are feeling distracted, we need some grounding energy- something to bring us down to earth and calm us down. Pickles pack a powerful punch in this area. To prove it, try this experiment: the next time you are craving sweets mid-day or late at night (which is a common but misguided craving when people are moving too fast and burning out or feeling distracted), snack on a pickle spear instead of a cookie, or nibble a spoonful of sauerkraut instead of some ice cream. A few minutes later, see if that sweets cravings hasn't bitten the dust, and if you aren't feeling more relaxed and grounded (which is the exact opposite of how you'd be feeling if you gave in and went for sugar, because sweets have the opposite energetic effect).
So now you're ready to party with pickles! One thing to remember, though: the beneficial elements of pickled foods do depend on the active bacteria, so don't heat them to temperatures so high that these active bacteria have been killed. Stick to pickles, sauerkraut, and pickled ginger and other veggies that have not been heated. You also don't need a large amount to enjoy the benefits, and pickles are best enjoyed in moderation: one small serving per day is plenty. Happy Eating!
*And when it comes to wine and beer (yes, they are fermented, and of course everyone asks!), it's important to remember that they are also alcoholic, and so drinking more than one or two drinks puts your body at a disadvantage in terms of processing the effects of the alcohol.
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
Nope, there's more to it than that. Ever wonder why sandwiches and hamburgers are often accompanied by a pickle spear, or why hot dogs are traditionally topped with sauerkraut (which is pickled cabbage), or why sushi comes with pickled ginger? These various pickled foods aren't just there for decoration, and not just for their burst of taste either- fermented foods, including vegetables that are "pickled", serve a very important digestive function. Pickles are almost always served with other foods, rather than on their own, and for good reason- they actually help us to break down and better digest our other food, especially when it comes to animal foods such as meat which require more energy and effort from the body to digest. In all of the above examples, a meat or animal food is served with a pickled vegetable...we may think of it as just "the norm", and not think about the reason, but in fact these pairings come from a long tradition of food wisdom from other cultures about what our body needs in order to most efficiently assimilate and then dispose of the food we consume.
So what exactly do these powerful pickles do for us when it comes to digestion? Fermented foods such as pickles provide active healthy bacteria, or "flora", which we need in the intestinal tract in order to effectively break down and digest our food and then dispose of the remains as waste. This may come as a surprise, but we have active bacteria at work in our bodies all the time, and it's a good thing we do- we need them to adequately process the food we take in, and to be able to dispose of what we don't need. When we consume fermented foods such as pickles, these healthy bacteria get to work in our intestinal tract, and we reap the benefits through improved digestion in every area from assimilation of nutrients to ease of bowel function. This is why you hear about people taking probiotics or eating foods containing probiotics to ease digestive problems- it's that healthy bacteria getting the job done.
The meat and pickle connection comes in because of the fact that meat and animal foods are primarily composed of protein and fat, and don't contain the necessary fiber to move themselves smoothly through the intestinal tract on their own-our bodies depend on adequate intake of vegetal foods (foods that come from plants) to provide the absorbent, bulky fiber that will soak up water, become heavy, and move the more dense, protein and fat rich animal foods through the intestinal tract. If we aren't getting a good balance of animal to vegetal foods and there are not enough high fiber foods to move the low fiber animal foods through the colon, then the animal foods can sit there for too long and begin to decay and putrefy, thus releasing toxins and bad bacteria into the intestinal tract, interfering with digestion and also creating extra work for the kidneys and liver. These toxins and bad bacteria can also be released if we are consuming poor quality animal foods, or accidentally consume a piece of animal food that was spoiled. Therefore, it makes sense to have a tradition around consuming pickles in a meal that contains meat or animal food, because they give us that good bacteria to 1) help us to maximize our digestion and assimilation of nutrients from our food and assist in the disposal of what we don't need, and 2) balance out any bad bacteria that could be released due to low fiber foods "stuck" in the colon, and to get those foods moving to where they need to go.
In Northern Europe, where pork consumption has always been popular, sauerkraut is a staple. In the Middle East, where lamb is a featured meat, it is usually served with fermented yogurt. The examples go on. The best news is, the good bacteria connection only one part of the pretty pickle picture- fermented foods are also generally alkaline in nature and therefore help to balance out an acidic state in the body, which can result from the consumption of too much animal foods without balancing vegetal foods, or from consumption of too much alcohol, sugars, or extremely fatty foods and refined/processed foods. An overly acidic condition in the body creates inflammation, which is increasingly indicated as the predominant precursor to serious degenerative disease, as well as more common discomforts such as headaches, muscle cramps, and constipation. To avoid an acidic state in the body, it is therefore very important to balance with alkaline foods, as well as to mitigate stress which is a major contributor to inflammation.
But it doesn't stop there- pickles have another trick up their sleeve! In Eastern medicine, they considered very grounding to the body and mind; before people knew anything about a calorie or a fat gram or a carbohydrate, they used a different kind of science to help them understand foods and how they related to the needs of the body. This wisdom was based on the perceived energy of a food; the energy that would be imparted to a person who consumed it. When we get moving too fast, or too caught up in our head, or when we can't seem to stop the wheels from spinning and are feeling distracted, we need some grounding energy- something to bring us down to earth and calm us down. Pickles pack a powerful punch in this area. To prove it, try this experiment: the next time you are craving sweets mid-day or late at night (which is a common but misguided craving when people are moving too fast and burning out or feeling distracted), snack on a pickle spear instead of a cookie, or nibble a spoonful of sauerkraut instead of some ice cream. A few minutes later, see if that sweets cravings hasn't bitten the dust, and if you aren't feeling more relaxed and grounded (which is the exact opposite of how you'd be feeling if you gave in and went for sugar, because sweets have the opposite energetic effect).
So now you're ready to party with pickles! One thing to remember, though: the beneficial elements of pickled foods do depend on the active bacteria, so don't heat them to temperatures so high that these active bacteria have been killed. Stick to pickles, sauerkraut, and pickled ginger and other veggies that have not been heated. You also don't need a large amount to enjoy the benefits, and pickles are best enjoyed in moderation: one small serving per day is plenty. Happy Eating!
*And when it comes to wine and beer (yes, they are fermented, and of course everyone asks!), it's important to remember that they are also alcoholic, and so drinking more than one or two drinks puts your body at a disadvantage in terms of processing the effects of the alcohol.
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
Thursday, June 17
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
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
Thursday, June 10
Brown Rice Reimagined
You've all heard that brown rice is good for you. Well guess what- it's not just good for you, it's great for you. It's one of the most nutritious foods available on the planet. It is packed with minerals that help with everything from boosting energy and building bone strength to improving brain function and mood elevation, while the high fiber and protein content (yep, brown rice is packed with protein) assure improved digestion and blood sugar regulation, which means no peaks and crashes in your energy. Say goodbye to that drowsy carb hangover feeling!
But like any other grain or carb, brown rice can seem a little bit boring unless you do something fun with it. Brown rice especially has an unfortunate reputation for being somewhat unpleasantly chewy and bland, but it doesn't have to be! Read on for some great ways to enjoy your brown rice, starting with how to prepare it.
Before cooking, wash raw brown rice very well in lukewarm water and drain through a mesh sieve (the holes in a colander are too big). If you have time, soak it in a bowl covered with lukewarm water for several hours (or even overnight), and then wash it well and drain. Soaking helps to open up the grain and remove the layer of acid on the outside of the grain, but washing is fine if that's all you have time for. Then, combine 1 part rice with 2 1/2 parts clean water in a pot, bring to a boil, then turn to low heat, cover with the pot lid, and simmer covered until all water is absorbed (25 to 30 minutes roughly, but check to avoid burning). This will make a lovely moist, fluffy, dense, and somewhat sticky rice. If you like your rice "drier" and less sticky, use closer to 2 parts water per 1 part rice. Part of the beauty of brown rice is that it has a delicious natural sweetness, and the longer you cook it, the more this sweetness comes out. Using the extra water results in longer cooking, and therefore a sweeter rice. But it is a matter of taste.
Once you have cooked your brown rice, read below for some fun things to do with it. Don't hesitate to experiment with brown rice or other grains and mix it up with your own ideas; grains are like bread, they are a medium upon which you can add all different textures and tastes without really going wrong. The possibilities are endless!
Here are some that I've created in my kitchen laboratory:
Candy Rice
This dish is so sweet and colorful that I couldn't help but name it Candy Rice, even though the health benefits it provides make it the furthest thing from candy! Packed with grounding, vitamin rich and fiber full root vegetables, this dish will have your body thanking you even more than your taste buds are...now that's sweet.
2 medium carrots, scrubbed and cut into rounds or small chunks
1 medium beet, scrubbed well, top and bottom removed, cut into small chunks
1 small to medium onion, cut into chunks
1 cup cooked brown rice (cooked beforehand)
1 tablespoon unrefined sesame oil
Sea salt and fresh pepper to taste
Preheat the oven to 400 degrees. Add the chopped vegetables to a medium size roasting pan or cast iron skillet and drizzle all over with the 1 tablespoon sesame oil, moving them around in the oil to make sure all pieces are coated. Sprinkle with sea salt and pepper, and roast in the oven at 400 degrees for 20 minutes or so. Remove, shift vegetables around in pan to distribute heat and evenly coat with oil, and put back in oven for another 15 minutes or so. They will be done when they are sizzling and soft to pierce with a fork, but not brown or falling apart. Remove the pan from the oven, and add the cup of cooked brown rice right into the pan. Gently and thoroughly stir all the ingredients around to mix well; the rice will soak up the extra sesame oil in the pan, and will turn a lovely mottled pink color from the juice of the beets. Serve immediately, or leave to sit covered at room temperature to let flavors combine and all the oil be absorbed. Due to the earthy sweetness, this makes a great accompaniment to a dish with a contrasting flavor, such as spicy or bitter; I served it with a dish of lightly sauteed radicchio and kidney beans seasoned with coriander and topped with a raw sauerkraut garnish. The bitterness from the radicchio and the tartness of the coriander and sauerkraut were so perfect when paired with the sweetness of the candy rice! Who needs dessert after a meal like that?
Breakfast of Champions:
If you're ready to try something truly different for breakfast, try this savory, Asian-inspired treat that will give you buckets of energy due to its high protein and mineral content, with just enough good fats to keep you satisfied well until lunch. The sauerkraut, since it is a fermented food, provides powerful grounding energy and a boost to intestinal health by balancing intestinal bacteria and thus assisting in digestion and assimilation. Also makes a great brunch or lunch option. Who says breakfast can't be savory?
-1 cup cooked brown rice
-2 tablespoons unshelled and toasted sunflower seeds or pumpkin seeds (toasted by stirring in a dry skillet over medium-low flame for just long enough for them to begin to pop and change color slightly, but not burn. Can be made ahead of time.)
-2 tablespoons kimchee, sauerkraut, or other pickled vegetable, OR, if pickled anything isn't your thing, throw in some leftover roasted veggies such as carrots instead
-1 tablespoon dried seaweed flakes (such as dulse, nori, or a mix, available at health food stores)
Special addition optional: top with one organic egg, soft boiled or soft fried
Mix all ingredients in a bowl and enjoy! It's that simple. If you are using the egg, mix all ingredients in a bowl first and then top with one boiled or fried egg, soft cooked so that the yoke mixes into the rice and when cut up. This is delicious, and if seaweed and pickled vegetables anytime before noon (or anytime EVER) sound crazy to you, try it without those ingredients and throw in some diced up leftover cooked veggies or just season with sea salt and pepper and enjoy a simpler version. You can start there and experiment more later. Like it sweet? Try the same idea, but nix the seaweed, sauerkraut and veggies and opt for some dried fruit and a drizzle of maple syrup, honey, or agave nectar.
Money Rice
Collard greens are traditionally associated with a hope of wealth in Southern culture, but it's your body that will be getting rich off of this dish- dark leafy greens are incredibly detoxifying due to their vitamins and high chlorophyll content, while pumpkin seeds provide healthy fats and zinc which strengthens the immune system, especially beneficial for women's health issues.
1 cup cooked brown rice
1 bunch collards greens, center ribs removed, sliced into thin ribbons
2 tablespoons toasted pumpkin seeds (see instructions above for toasting seeds)
2-3 tablespoons finely diced onion
1 tablespoon sesame oil
Sea salt and pepper
Once the collard green leaves have been stripped of their center ribs and sliced into thin ribbons with a sharp knife, submerge them in a deep bowl of cool water and move them around to release any stuck on dirt, then drain. Add still-wet collard green leaves to a saute pan or skillet, cover, and turn heat to medium-high. Within a few short minutes, the small amount of water on the leaves from washing will have heated up and provided enough moist heat to cook down the leaves to a wilted state while preserving their bright green color (this method is called "water saute", and can also be done with a small amount of water in the skillet). At this point, remove from heat and place back in strainer to drain out any excess moisture. Meanwhile, heat 1 tablespoon of sesame oil in the same skillet (dry the skillet in between if necessary) and saute the 2 tablespoons of diced onion until well cooked and fragrant, even caramelized. Toss in cooked collard green leaves and toasted pumpkin seeds and coat well with the oil and onion. Finally, mix in the cooked brown rice and toss all ingredients in the skillet to combine and spread the oil and flavor throughout. Season with sea salt and fresh ground pepper. This dish received very high marks from the Husband, and is versatile because it can be switched up to include pretty much any other dark leafy green, and the pumpkin seeds can be switched for sunflower seeds, sesame seeds, or even pine nuts.
Possibilities with brown rice and other whole grains are endless, so get to know and love them! Brown rice works particularly well in the above recipes, but you could substitute a grain like quinoa or barley as well, with an equally nutritious and delicious result. 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
But like any other grain or carb, brown rice can seem a little bit boring unless you do something fun with it. Brown rice especially has an unfortunate reputation for being somewhat unpleasantly chewy and bland, but it doesn't have to be! Read on for some great ways to enjoy your brown rice, starting with how to prepare it.
Before cooking, wash raw brown rice very well in lukewarm water and drain through a mesh sieve (the holes in a colander are too big). If you have time, soak it in a bowl covered with lukewarm water for several hours (or even overnight), and then wash it well and drain. Soaking helps to open up the grain and remove the layer of acid on the outside of the grain, but washing is fine if that's all you have time for. Then, combine 1 part rice with 2 1/2 parts clean water in a pot, bring to a boil, then turn to low heat, cover with the pot lid, and simmer covered until all water is absorbed (25 to 30 minutes roughly, but check to avoid burning). This will make a lovely moist, fluffy, dense, and somewhat sticky rice. If you like your rice "drier" and less sticky, use closer to 2 parts water per 1 part rice. Part of the beauty of brown rice is that it has a delicious natural sweetness, and the longer you cook it, the more this sweetness comes out. Using the extra water results in longer cooking, and therefore a sweeter rice. But it is a matter of taste.
Once you have cooked your brown rice, read below for some fun things to do with it. Don't hesitate to experiment with brown rice or other grains and mix it up with your own ideas; grains are like bread, they are a medium upon which you can add all different textures and tastes without really going wrong. The possibilities are endless!
Here are some that I've created in my kitchen laboratory:
Candy Rice
This dish is so sweet and colorful that I couldn't help but name it Candy Rice, even though the health benefits it provides make it the furthest thing from candy! Packed with grounding, vitamin rich and fiber full root vegetables, this dish will have your body thanking you even more than your taste buds are...now that's sweet.
2 medium carrots, scrubbed and cut into rounds or small chunks
1 medium beet, scrubbed well, top and bottom removed, cut into small chunks
1 small to medium onion, cut into chunks
1 cup cooked brown rice (cooked beforehand)
1 tablespoon unrefined sesame oil
Sea salt and fresh pepper to taste
Preheat the oven to 400 degrees. Add the chopped vegetables to a medium size roasting pan or cast iron skillet and drizzle all over with the 1 tablespoon sesame oil, moving them around in the oil to make sure all pieces are coated. Sprinkle with sea salt and pepper, and roast in the oven at 400 degrees for 20 minutes or so. Remove, shift vegetables around in pan to distribute heat and evenly coat with oil, and put back in oven for another 15 minutes or so. They will be done when they are sizzling and soft to pierce with a fork, but not brown or falling apart. Remove the pan from the oven, and add the cup of cooked brown rice right into the pan. Gently and thoroughly stir all the ingredients around to mix well; the rice will soak up the extra sesame oil in the pan, and will turn a lovely mottled pink color from the juice of the beets. Serve immediately, or leave to sit covered at room temperature to let flavors combine and all the oil be absorbed. Due to the earthy sweetness, this makes a great accompaniment to a dish with a contrasting flavor, such as spicy or bitter; I served it with a dish of lightly sauteed radicchio and kidney beans seasoned with coriander and topped with a raw sauerkraut garnish. The bitterness from the radicchio and the tartness of the coriander and sauerkraut were so perfect when paired with the sweetness of the candy rice! Who needs dessert after a meal like that?
Breakfast of Champions:
If you're ready to try something truly different for breakfast, try this savory, Asian-inspired treat that will give you buckets of energy due to its high protein and mineral content, with just enough good fats to keep you satisfied well until lunch. The sauerkraut, since it is a fermented food, provides powerful grounding energy and a boost to intestinal health by balancing intestinal bacteria and thus assisting in digestion and assimilation. Also makes a great brunch or lunch option. Who says breakfast can't be savory?
-1 cup cooked brown rice
-2 tablespoons unshelled and toasted sunflower seeds or pumpkin seeds (toasted by stirring in a dry skillet over medium-low flame for just long enough for them to begin to pop and change color slightly, but not burn. Can be made ahead of time.)
-2 tablespoons kimchee, sauerkraut, or other pickled vegetable, OR, if pickled anything isn't your thing, throw in some leftover roasted veggies such as carrots instead
-1 tablespoon dried seaweed flakes (such as dulse, nori, or a mix, available at health food stores)
Special addition optional: top with one organic egg, soft boiled or soft fried
Mix all ingredients in a bowl and enjoy! It's that simple. If you are using the egg, mix all ingredients in a bowl first and then top with one boiled or fried egg, soft cooked so that the yoke mixes into the rice and when cut up. This is delicious, and if seaweed and pickled vegetables anytime before noon (or anytime EVER) sound crazy to you, try it without those ingredients and throw in some diced up leftover cooked veggies or just season with sea salt and pepper and enjoy a simpler version. You can start there and experiment more later. Like it sweet? Try the same idea, but nix the seaweed, sauerkraut and veggies and opt for some dried fruit and a drizzle of maple syrup, honey, or agave nectar.
Money Rice
Collard greens are traditionally associated with a hope of wealth in Southern culture, but it's your body that will be getting rich off of this dish- dark leafy greens are incredibly detoxifying due to their vitamins and high chlorophyll content, while pumpkin seeds provide healthy fats and zinc which strengthens the immune system, especially beneficial for women's health issues.
1 cup cooked brown rice
1 bunch collards greens, center ribs removed, sliced into thin ribbons
2 tablespoons toasted pumpkin seeds (see instructions above for toasting seeds)
2-3 tablespoons finely diced onion
1 tablespoon sesame oil
Sea salt and pepper
Once the collard green leaves have been stripped of their center ribs and sliced into thin ribbons with a sharp knife, submerge them in a deep bowl of cool water and move them around to release any stuck on dirt, then drain. Add still-wet collard green leaves to a saute pan or skillet, cover, and turn heat to medium-high. Within a few short minutes, the small amount of water on the leaves from washing will have heated up and provided enough moist heat to cook down the leaves to a wilted state while preserving their bright green color (this method is called "water saute", and can also be done with a small amount of water in the skillet). At this point, remove from heat and place back in strainer to drain out any excess moisture. Meanwhile, heat 1 tablespoon of sesame oil in the same skillet (dry the skillet in between if necessary) and saute the 2 tablespoons of diced onion until well cooked and fragrant, even caramelized. Toss in cooked collard green leaves and toasted pumpkin seeds and coat well with the oil and onion. Finally, mix in the cooked brown rice and toss all ingredients in the skillet to combine and spread the oil and flavor throughout. Season with sea salt and fresh ground pepper. This dish received very high marks from the Husband, and is versatile because it can be switched up to include pretty much any other dark leafy green, and the pumpkin seeds can be switched for sunflower seeds, sesame seeds, or even pine nuts.
Possibilities with brown rice and other whole grains are endless, so get to know and love them! Brown rice works particularly well in the above recipes, but you could substitute a grain like quinoa or barley as well, with an equally nutritious and delicious result. 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
Wednesday, June 9
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
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
Wednesday, December 9
It's the Holidays, Here Comes the Sweet Stuff!
Cravings for sweets aren't always a bad thing. It's true that often when we are craving sweets it is because of some other need that is going unfulfilled; many needs both emotional and physical will present themselves as a craving for sugar when really it is that we are lonely, or restless, or bored, or tired, or over-caffeinated, or dehydrated, or have eaten too much protein or fat and are trying to balance it out. All of these needs can be perceived as a strong desire for sweets. Unfortunately, many people respond to such cravings by going for processed, refined sugars and sweet foods, which act like a drug in the body by making the body want more while also straining the body's resources even further and resulting in more cravings, thus becoming a viscous cycle. This is why it seems impossible to avoid the candy bowl or the cookie plate once you've caved in and had a nibble.
However, it is natural for our bodies and palates to seek out sweetness in foods, so it's good to satisfy that desire- but it is important to do so with natural, wholesome, unrefined foods. Wholesome sweet foods benefit the liver as well as the spleen-pancreas, while also giving us a sense of satisfaction and well being: the "sweetness of life". They key is to pay attention to quality and amount. Some often overlooked healthy sources of sweetness are sweet vegetables such as sweet potatoes, sweet squashes like kabocha (green pumpkin), acorn, butternut and pumpkin, carrots, rutabaga, parsnips and beets, as well as a plethora of fruits. At this time of year, avoid tropical fruits that can be too sugary and cooling for our winter systems- instead opt for fruits such as pears, peaches, apples, berries, cherries, and melons, which are lower on the glycemic index (meaning they cause less of a surge in your blood sugar) and can be grown in locales most similar to where we live.
Aside from fruits and veggies, experiment with making life sweet using all natural, wholesome sweeteners such as pure maple syrup, brown rice syrup (a little-known but wonderful and healthful condiment), barley malt syrup, honey or agave nectar. Try drizzling one of these sweeteners over toasted nuts mixed with raisins, or heat up some leftover brown rice or other grain and add a sprinkling of nuts, a shake of cinnamon, and a drizzle of one of these delicious sweeteners for a warming, substantial sweet snack.
Also, rather than thinking of desire for sweets as something only satiated by snacks and desserts, bring sweetness into your main course meals. "Sweet" is one of the tastes our bodies are programmed to want naturally, so when we include the sweet taste IN our meal, we are less inclined to go for dessert or sweet snacks later. For example, tonight I will be making aduki beans (small, red beans that lend themselves well to sweet flavor) cooked together with chunks of sweet, tender acorn squash and sweetened with a little bit of pure maple syrup, served over a bed of quinoa with sauteed garlic green beans on the side. After a meal as sweet as that, who needs dessert?
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
However, it is natural for our bodies and palates to seek out sweetness in foods, so it's good to satisfy that desire- but it is important to do so with natural, wholesome, unrefined foods. Wholesome sweet foods benefit the liver as well as the spleen-pancreas, while also giving us a sense of satisfaction and well being: the "sweetness of life". They key is to pay attention to quality and amount. Some often overlooked healthy sources of sweetness are sweet vegetables such as sweet potatoes, sweet squashes like kabocha (green pumpkin), acorn, butternut and pumpkin, carrots, rutabaga, parsnips and beets, as well as a plethora of fruits. At this time of year, avoid tropical fruits that can be too sugary and cooling for our winter systems- instead opt for fruits such as pears, peaches, apples, berries, cherries, and melons, which are lower on the glycemic index (meaning they cause less of a surge in your blood sugar) and can be grown in locales most similar to where we live.
Aside from fruits and veggies, experiment with making life sweet using all natural, wholesome sweeteners such as pure maple syrup, brown rice syrup (a little-known but wonderful and healthful condiment), barley malt syrup, honey or agave nectar. Try drizzling one of these sweeteners over toasted nuts mixed with raisins, or heat up some leftover brown rice or other grain and add a sprinkling of nuts, a shake of cinnamon, and a drizzle of one of these delicious sweeteners for a warming, substantial sweet snack.
Also, rather than thinking of desire for sweets as something only satiated by snacks and desserts, bring sweetness into your main course meals. "Sweet" is one of the tastes our bodies are programmed to want naturally, so when we include the sweet taste IN our meal, we are less inclined to go for dessert or sweet snacks later. For example, tonight I will be making aduki beans (small, red beans that lend themselves well to sweet flavor) cooked together with chunks of sweet, tender acorn squash and sweetened with a little bit of pure maple syrup, served over a bed of quinoa with sauteed garlic green beans on the side. After a meal as sweet as that, who needs dessert?
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
Tuesday, December 1
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
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
Tuesday, April 14
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
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
Tuesday, March 31
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
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
Tuesday, February 24
Seminar: The Healing Power of Vegetables!
I will be giving a talk on the Healing Power of Vegetables on Tuesday, March 10th, from 7:00-8:30 pm at OMALA on Atlantic Avenue in Downtown Brooklyn. OMALA is a yoga store and center specializing in eco-friendly yoga wear and also offering classes and workshops centered around health and well being. For directions and subways, visit http://www.omalausa.com/whlo.html . Please see the announcement below, and make sure to contact OMALA to RSVP for this event! It is going to be fun and very informative, and I hope to see you there!
"The Healing Power of Vegetables"
with Erica Duryea
OMALA
400 Atlantic Avenue (at Bond St)
Tuesday March 10th, 7:00 – 8:30 pm
Come down to OMALA Tuesday evening, March 10th, for an enlightening evening with Certified Nutrition Counselor Erica Duryea that will guarantee you’ll never see vegetables the same way again! With Spring approaching, it is the body’s natural time to cleanse, detoxify, and renew. What better way to do that than with vegetables, the nutrition powerhouses of our planet?
Erica will be discussing different kinds of vegetables and what each offers to us in terms of cleansing, nurturing, and stabilizing our systems. You will learn how the different vegetables correspond to the different functions in your body and how each can be used to benefit and balance your health, along with a show and tell to help you become more familiar with the lesser-known healing helpers.
Most Americans don’t get nearly enough vegetables in their diets, and it takes more than just salads! Don’t deprive yourself any longer. Come down and join us for an evening of fun, facts, questions and answers, and take home some expertise that will surely put the Spring in your step!
Cost: $10 per person
Please contact OMALA at 718-694-9642 to RSVP
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
"The Healing Power of Vegetables"
with Erica Duryea
OMALA
400 Atlantic Avenue (at Bond St)
Tuesday March 10th, 7:00 – 8:30 pm
Come down to OMALA Tuesday evening, March 10th, for an enlightening evening with Certified Nutrition Counselor Erica Duryea that will guarantee you’ll never see vegetables the same way again! With Spring approaching, it is the body’s natural time to cleanse, detoxify, and renew. What better way to do that than with vegetables, the nutrition powerhouses of our planet?
Erica will be discussing different kinds of vegetables and what each offers to us in terms of cleansing, nurturing, and stabilizing our systems. You will learn how the different vegetables correspond to the different functions in your body and how each can be used to benefit and balance your health, along with a show and tell to help you become more familiar with the lesser-known healing helpers.
Most Americans don’t get nearly enough vegetables in their diets, and it takes more than just salads! Don’t deprive yourself any longer. Come down and join us for an evening of fun, facts, questions and answers, and take home some expertise that will surely put the Spring in your step!
Cost: $10 per person
Please contact OMALA at 718-694-9642 to RSVP
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
Wednesday, February 18
Taking Time vs. Making Time
My high school guidance counselor, who was also my Physics teacher, once addressed our class and said "People, there is one thing in this world that you will never have enough of, no matter what. That is Time."
At the time, I thought it was very profound and absolutely 100% true, I myself being a person who has perpetually struggled with the art of time management since I arrived into this world. However, now that I have some more age and experience under my belt, I can see that while on the surface this appears to be true, it is also the generally held idea of "not having enough time" that keeps us stuck in habits of time wasting and stressing about time, all the while holding us back from truly enjoying and using to our highest benefit the time that we do have. Let's be honest: we have days, weeks, months, and years. We do have all the time that we need; it is a matter of learning a balance between prioritizing how we spend that time and also going with the flow, and that I think is what was at the root of what my teacher was trying to impart to us. He was trying to tell us that we needed to learn to live our desired lives while accomplishing what we needed to get done in the time that we DO have, rather than to focus on an idea of endless time that does not exist.
It is easy and very human to get stuck in a broken record message of "not having enough time" to cook dinner, bring lunch to work, go to the gym, take a walk, play with your kids, have a heart-to-heart talk with your partner, look for a new job, or clean your apartment. In reality, we spend minutes, hours, days and weeks telling ourself how little time we have while we tune out in front of the internet, the TV, or at work, numbing ourselves to needs that we want and deserve to fill "if we only had the time". Everyone can relate to this...when was the last time you got so worked up about how little time you had that in the end you got nothing on your list done, not even the "important" things? We need to tune out that mental noise and still the anxiety inside of us about not having enough time, and instead repeat the message to ourselves that we have all the time that we need, and WE decide how we are going to use it. Because, no matter what, it is important for us to realize the truth in that statement. Everything that we do, everything that we say, everything that we make, use, or eat, is a choice.
So what matters to you? I hear so often "I don't have time to do that". So often, it is an excuse that a person is using to keep themselves in the same safe, numb routine of not having to push themselves, not having to face the fear of bettering themselves or taking on new goals. It is a message that's been repeating in the person's mind for so long that they don't even see the damage that it's causing by depriving them of the satisfaction that they are capable and deserving of. At the root of it, it's a way of cheating oneself, and keeping oneself down, because it's familiar and easy that way. We do it all the time, and we don't have to!
Let's take exercise: people say that they don't have time to go to the gym or exercise. Generally speaking, 45 minutes to 1 hour of the day, 5 days a week should be spent doing some kind of physical activity or exercise, but 30 minutes a day is a great start. So let's say you have a heavy work schedule and feel that you can't give one hour of the day 5 days a week to the gym. You say to yourself "Well forget it, if I can't do that, then why bother with anything". But wait. If you live in a city, you can walk to work. 9 out of 10 days, the weather is just fine for walking to work, even in winter. We all have coats and scarves and gloves; bundle up! 20-30 minutes each way walking to and from work gives you between 40 minutes - 1 hour of exercise 5 days of the week; it's completely free, and actually saves you money on your transportation costs. Not to mention, most people's subway commute with walking on either end winds up taking about 30 minutes anyway, so that gets rid of the "not having time" excuse. Not into walking outside? Weather just too awful? Buy yourself a few inexpensive workout DVDs online. They usually run about $12-$15 and many of them on the market are designed to give you a full toning workout in 20-30 minutes. Pop one of these into the DVD player when you get up in the morning before your shower, or at night after work and before dinner, and there you go: that 30 minutes you would have spent reading email with your coffee has now been spent giving you a healthy, energized body. If you really get into it, do one in the morning and a different one at night. You will hardly notice each 30 minutes you've spent in the comfort of your own home, but at the end of the day you've exercised for an hour without really having sacrificed much.
The same goes for cooking and preparing food. So often people tell themselves they don't have time to make a healthy lunch and bring it to work. In reality, it takes less time to whip something up at home and toss it into a bag than it takes to leave the office, walk or drive over to the deli or take-out place, stand in line, and return to the office with your food. And when you add in the money you save from bringing your own lunch, the health benefits are the biggest benefit but by no means the only one! Generally what I see when I begin working with people is that lunch is their unhealthiest meal; they are either skipping lunch entirely because they "don't have enough time", or they are scarfing down a nutritionally-deficient meal laden with calories, fat, and sodium because it was whatever they could grab at the nearest food joint. Instead, try stocking the kitchen with the following easy lunch staples: nuts of various kinds, fresh fruits, hummus, beans (either home-cooked or in a can), chopped raw vegetables, cooked vegetables (dinner leftovers are great for this), cooked rice (can be made ahead of time and kept for days), carrot and celery sticks, dried fruit, whole grain bread or wraps, zip lock bags and small plastic containers. Here is a lunch idea: fill one ziploc bag with a small handful of nuts mixed with a little bit of dried fruit, another one with a bunch of carrots and celery sticks, a small plastic container of hummus, and a small container of beans tossed with brown rice and a little olive oil and vinegar. If you have some raw or cooked vegetables (dinner leftovers are great for this), toss them in with the beans and rice.
Another lunch idea: grab a piece of fresh fruit or a little bag of fresh berries, a little bag of olives, a whole grain wrap spreaded with hummus and filled with raw or cooked veggies, and a small container of fresh salad on the side. You can mix and match the parts and use your imagination; it doesn't have to be fancy, it has to be functional. For some great, easy veggie ideas and to make sure you are covering your bases, read the Varying your Veggies post further down on this page.
Most importantly, when it comes to time and having enough of it, as paradoxical as it may seem, you need to SLOW DOWN. We do so much rushing around these days, it's no wonder we are in a fit over having enough time. This is such an important thing to remember in our day to day life, because the days will pass whether we are noticing them or not, and our valuable moments can pass us by if we are not careful to appreciate them. Take this lesson into the most basic aspects of your day. Remember to breathe, and be calm. You cannot and will not accomplish everything in one day; you aren't supposed to. Start to rethink the messages you repeat to yourself about not having enough time, and then be honest with yourself about it. Where can you carve out some more time from tasks that are not important to you and give that precious time over to the things you have been promising to do for yourself?
Stay tuned for more Tips on Time in following entries, including information about the importance of eating slowly and chewing, and how to save time and bucks by preparing easy, wallet friendly meals at home!
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
At the time, I thought it was very profound and absolutely 100% true, I myself being a person who has perpetually struggled with the art of time management since I arrived into this world. However, now that I have some more age and experience under my belt, I can see that while on the surface this appears to be true, it is also the generally held idea of "not having enough time" that keeps us stuck in habits of time wasting and stressing about time, all the while holding us back from truly enjoying and using to our highest benefit the time that we do have. Let's be honest: we have days, weeks, months, and years. We do have all the time that we need; it is a matter of learning a balance between prioritizing how we spend that time and also going with the flow, and that I think is what was at the root of what my teacher was trying to impart to us. He was trying to tell us that we needed to learn to live our desired lives while accomplishing what we needed to get done in the time that we DO have, rather than to focus on an idea of endless time that does not exist.
It is easy and very human to get stuck in a broken record message of "not having enough time" to cook dinner, bring lunch to work, go to the gym, take a walk, play with your kids, have a heart-to-heart talk with your partner, look for a new job, or clean your apartment. In reality, we spend minutes, hours, days and weeks telling ourself how little time we have while we tune out in front of the internet, the TV, or at work, numbing ourselves to needs that we want and deserve to fill "if we only had the time". Everyone can relate to this...when was the last time you got so worked up about how little time you had that in the end you got nothing on your list done, not even the "important" things? We need to tune out that mental noise and still the anxiety inside of us about not having enough time, and instead repeat the message to ourselves that we have all the time that we need, and WE decide how we are going to use it. Because, no matter what, it is important for us to realize the truth in that statement. Everything that we do, everything that we say, everything that we make, use, or eat, is a choice.
So what matters to you? I hear so often "I don't have time to do that". So often, it is an excuse that a person is using to keep themselves in the same safe, numb routine of not having to push themselves, not having to face the fear of bettering themselves or taking on new goals. It is a message that's been repeating in the person's mind for so long that they don't even see the damage that it's causing by depriving them of the satisfaction that they are capable and deserving of. At the root of it, it's a way of cheating oneself, and keeping oneself down, because it's familiar and easy that way. We do it all the time, and we don't have to!
Let's take exercise: people say that they don't have time to go to the gym or exercise. Generally speaking, 45 minutes to 1 hour of the day, 5 days a week should be spent doing some kind of physical activity or exercise, but 30 minutes a day is a great start. So let's say you have a heavy work schedule and feel that you can't give one hour of the day 5 days a week to the gym. You say to yourself "Well forget it, if I can't do that, then why bother with anything". But wait. If you live in a city, you can walk to work. 9 out of 10 days, the weather is just fine for walking to work, even in winter. We all have coats and scarves and gloves; bundle up! 20-30 minutes each way walking to and from work gives you between 40 minutes - 1 hour of exercise 5 days of the week; it's completely free, and actually saves you money on your transportation costs. Not to mention, most people's subway commute with walking on either end winds up taking about 30 minutes anyway, so that gets rid of the "not having time" excuse. Not into walking outside? Weather just too awful? Buy yourself a few inexpensive workout DVDs online. They usually run about $12-$15 and many of them on the market are designed to give you a full toning workout in 20-30 minutes. Pop one of these into the DVD player when you get up in the morning before your shower, or at night after work and before dinner, and there you go: that 30 minutes you would have spent reading email with your coffee has now been spent giving you a healthy, energized body. If you really get into it, do one in the morning and a different one at night. You will hardly notice each 30 minutes you've spent in the comfort of your own home, but at the end of the day you've exercised for an hour without really having sacrificed much.
The same goes for cooking and preparing food. So often people tell themselves they don't have time to make a healthy lunch and bring it to work. In reality, it takes less time to whip something up at home and toss it into a bag than it takes to leave the office, walk or drive over to the deli or take-out place, stand in line, and return to the office with your food. And when you add in the money you save from bringing your own lunch, the health benefits are the biggest benefit but by no means the only one! Generally what I see when I begin working with people is that lunch is their unhealthiest meal; they are either skipping lunch entirely because they "don't have enough time", or they are scarfing down a nutritionally-deficient meal laden with calories, fat, and sodium because it was whatever they could grab at the nearest food joint. Instead, try stocking the kitchen with the following easy lunch staples: nuts of various kinds, fresh fruits, hummus, beans (either home-cooked or in a can), chopped raw vegetables, cooked vegetables (dinner leftovers are great for this), cooked rice (can be made ahead of time and kept for days), carrot and celery sticks, dried fruit, whole grain bread or wraps, zip lock bags and small plastic containers. Here is a lunch idea: fill one ziploc bag with a small handful of nuts mixed with a little bit of dried fruit, another one with a bunch of carrots and celery sticks, a small plastic container of hummus, and a small container of beans tossed with brown rice and a little olive oil and vinegar. If you have some raw or cooked vegetables (dinner leftovers are great for this), toss them in with the beans and rice.
Another lunch idea: grab a piece of fresh fruit or a little bag of fresh berries, a little bag of olives, a whole grain wrap spreaded with hummus and filled with raw or cooked veggies, and a small container of fresh salad on the side. You can mix and match the parts and use your imagination; it doesn't have to be fancy, it has to be functional. For some great, easy veggie ideas and to make sure you are covering your bases, read the Varying your Veggies post further down on this page.
Most importantly, when it comes to time and having enough of it, as paradoxical as it may seem, you need to SLOW DOWN. We do so much rushing around these days, it's no wonder we are in a fit over having enough time. This is such an important thing to remember in our day to day life, because the days will pass whether we are noticing them or not, and our valuable moments can pass us by if we are not careful to appreciate them. Take this lesson into the most basic aspects of your day. Remember to breathe, and be calm. You cannot and will not accomplish everything in one day; you aren't supposed to. Start to rethink the messages you repeat to yourself about not having enough time, and then be honest with yourself about it. Where can you carve out some more time from tasks that are not important to you and give that precious time over to the things you have been promising to do for yourself?
Stay tuned for more Tips on Time in following entries, including information about the importance of eating slowly and chewing, and how to save time and bucks by preparing easy, wallet friendly meals at home!
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
Wednesday, January 21
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
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
Thursday, January 15
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
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
Monday, January 12
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.
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
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.
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