To Snack or Not To Snack
May 31st, 2011Some people typically eat 3 squares a day and some choose to eat several small meals per day. At one time or another we all find ourselves reaching for a snack. The key is to eat healthful snacks, most of the time (remember the 80/20 philosophy?); ones that will help power us through the day.
If you are going to be away from home at the office or on the go all day, it’s important to plan out your snacks and bring healthy ones from home so you don’t find yourself in need of a snack and then be at the mercy of vending machine food, convenience store fare, or fast food.
Here are a few suggestions for healthy snack swaps:
- For something crunchy, instead of chips reach for carrots, apples
- Instead of a candy bar, reach for dried fruit and nuts or Larabars in a pinch
- In place of ice cream, try applesauce topped with chia seeds and cinnamon
- If you want a salty treat try feta cubes with olives and grape tomatoes
- A satisfying sweet treat could be sliced fruit dipped in almond butter
Sometimes we snack when we are bored or lonely. It’s important to recognize the difference between true hunger and emotional needs. Eating out of emotional needs will often lead to eating things like candy, chips, and ice cream. This can lead to unwanted weight gain if done excessively.
If you know you turn to food when you are bored or lonely, be sure to have a backup plan. Make a nourishment menu, which is a list of activities that feed your emotions and make you feel great. You can place it on your fridge or in the cookie jar as a reminder!
Ideas to write on your nourishment menu:
- walking your dog
- calling a friend
- journaling
- taking a hot bath
- reading a great book
All of these will make you feel great and can provide you with the nourishment you truly need. No cookie can be more satisfying than connecting with a friend or walking your dog through the neighborhood.
Protein Powders–Healthy or Not?
May 22nd, 2011There are a ton of protein powders on the market today. Often those who work out frequently or want meals on the go turn to these for additional nutrition, mainly protein content. I have used protein powders throughout the years and in my experience I tend to stay away from whey and soy proteins. If you want whey protein you can often get enough by drinking Organic milk or eating yogurt. You can make smoothies with milk as the liquid then add peanut butter, yogurt, frozen fruit, ground flax seeds, even spinach, which will alter the color but not the taste. An easy way to eat more greens!
I tend to stay away from soy protein because the soy protein isolate found in protein powder is far removed from the fermented soy products that are considered healthy, such as miso and tempeh. Many soy products are also GMO (Genetically Modified Organisms), so I highly recommend Non-GMO soy products if you choose to consume them. Soy also has many conflicting studies on whether it’s more beneficial or harmful to our health. It’s better to eat foods that are not of questionable health concerns.
There are several plant-based protein powders on the market that are not only a great way to get extra protein but they also add a lot of superfoods like kale, spirulina, quinoa, acai berry and other greens, fruits, and veggies. I like these plant-based proteins because it’s an easy way to also get a lot of superfoods all in one place. The big deal with superfoods is they are very high in nutrients and you only need a little to reap significant health benefits. Getting a variety of plant-based foods in our diet is a excellent way to prevent a number of disease such as cancer, heart disease, diabetes, macular degeneration and Alzheimer’s.
It’s important to read labels so you know exactly what’s in your protein powder of choice. Some contain a lot of artificial ingredients, fillers, chemicals and additives that are not healthy. If you are not sure what some of the ingredients are, put it back and move on to the next one. It’s best to do your research and see what protein powder will suite your needs and provide you with the highest nutrition at the same time. I prefer to shop for my protein powders online at Vitacost.com to save time and money. Vitacost.com has a great search engine that allows you to narrow down what your looking for. You can shop for Dairy Free, GMO free, Gluten Free, Vegan, Sugar Free, to name a few. They also have the full ingredients list and provide user reviews both of which can help you decide what’s best for you.
Happy Mother’s Day–Overnight Crockpot Oats
May 8th, 2011Happy Mother’s Day to all of the wonderful mother’s on this planet!! A special Happy Mother’s Day to my own Mom 
who loves and supports me in everything I do. Thank you Mom for being so amazing and gracious. You serve as a wonderful example for me and everyone lucky enough to know you.
I also wish a Happy Mother’s Day to my step-mom, my sister, and my mother-in-law. All amazing women who I look up to and receive endless guidance and love from. Thank you for being an integral part of my life!
I was talking with one of my favorite Health Coaches, Christine Kocherhans of Integrated Fit, the other day and she mentioned making steel cut oats overnight in the crockpot. Brilliant! I love steel cut oats, but they take a long time to cook. I’ve tried cooking them overnight on the stove top, but that still requires some cooking in the morning. The crockpot recipe wins.
Here’s all you need to do:
Measure out 1 cup of steel cut oats, pour into crockpot.
Add a pinch of sea salt, lots of cinnamon, and vanilla extract*.
*You can get create here and add your favorite spices, honey, some dried fruit, whatever your heart desires.
Pour 4 cups of filtered water into the crockpot.
Cover, set to Low and let cook overnight, 7-8 hours.
In the morning, you will have this waiting for you….
The lovely brown color is from the cinnamon that’s been infusing into the oats all night.
Stir well, see how creamy and thick these oats are – YUM!
Time to serve up in your favorite bowl.
Garnish your oats with banana, honey, chia seeds, almond butter, etc. Choose your favorite toppings to customize to your liking.
The great thing about this recipe is you can make a large batch for 3-4 people and everyone can add their favorite toppings to their bowl.
This morning, I simply sliced up a banana and drizzled with honey. Breakfast was ready in 2 minutes flat!
Why Diets Don’t Work
May 8th, 2011How many diets have we all heard of and worse yet, tried? Everywhere you turn there are commercials of fad diets, pills, powders, all touting the magic bullet for weight loss. No wonder diets are a billion-dollar industry, so many companies making money off diets that don’t work in the long run.
Diets manipulate us into choosing foods we don’t necessarily like and overanalyzing every bite we take. Counting and measuring until we can’t take it anymore. Then we throw in the towel, quitting the impossible diet, gaining all the weight we once lost and perhaps adding on a few more pounds before we even started.
It doesn’t have to be this way! Food is meant to nourish us and food is meant to be celebrated and eaten with gratitude. Why not try listening to your body and feed it whole, unprocessed foods that do a body good.
Simply put, diets don’t work. We are all individuals and what works for one person does not necessarily work for another. “One person’s food is another person’s poison.”
Learning to feed yourself consciously and making small changes along the way that are best for your body is a recipe for success. It’s also important to slow down, eat a home-cooked meal surrounded by loved-ones, taking the time to connect with one another. Remember, food is not the only thing in life that serves and nourishes us.
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