A friend recently shared an idea that has had a profound impact on the way I view things. He said that holding a grudge or wanting revenge, is like holding on to a hot piece of coal. You're waiting for the perfect opportunity to throw the blistering piece of coal at the person that wronged you, but as you wait, you're actually the one getting burned.
This got me thinking a lot about the importance of forgiveness. When we harbor negative thoughts or hold grudges, we become angry, bitter, and unhappy people living in the past, rather than in the present.
When someone has wronged you, the wronging exists only as it is happening in the present. Once it's over, it only exists in your mind. This is not much different from a little kid being scared to go to sleep after seeing a horror movie. Even though the monster may have been killed at the end of the movie, memories of previous scenes still leave them haunted. All that ever comes of this is a bad night or several bad nights of sleep. When the morning comes and everything is as it was before the movie, the loss of sleep over something that does not exist seems so silly. Similarly when we finally learn to forgive, the days, weeks, months or years of pent up frustration, anger, or hurt seem equally foolish.
Withholding forgiveness is choosing to remain a victim of someone Else's wrong doings. It's like feeding yourself poison and expecting the wrong doer to die.
We cannot find peace and joy until we are willing to let go and forgive. If we view the world as a happy, fun place filled with wonderful people, that's what our lives will be made of. But if we choose to view life as a struggle, and the world a place where we are always led astray and wronged by others, our realities will be all but peaceful and happy.
Think of any ill feelings or resentment you may have for someone. What are those feelings doing other than fueling your anger or adding to your sadness?
At the end of the day we are ultimately responsible for our own happiness. We cannot let one person's unkind or unjust words or actions dictate the way we view the world, and we should learn to meet affliction with affection. Resentment, bitterness and negativity will only lead to more hurt and betrayal. Just as laughing and smiling can be contagious, so can negativity. So choose to laugh and smile, and let go!
Tuesday, July 13, 2010
Thursday, July 1, 2010
The process of eliminating the processed- Part 2
(This is a continuation of the previous post, so be sure to check out part 1 if you haven't already done so!)
Hopefully some of you are well on your way to eliminating the processed. Only 6 more steps to go! Just keep in mind that this is not a race. It's not uncommon to experience certain detox symptoms when weaning yourself off of a highly processed diet. Go at your own pace and be patient with your body. Note how you feel in the passing days, weeks, and months.
Step # 5- Know the difference between real healthy food and fake healthy food.
Even though you are now making healthier choices, it is still very easy to fall head first into this trap. The rule of thumb with this one is to read labels. If you don't know how to pronounce the ingredients or it's loaded with sugar, chances are it's a "fake healthy" food. A few common culprits are fruit juices, vitamin water, granola, and some breads.
Fruit Juice
You'll want to make sure that any juice you purchase is 100% pure juice. Most brands contain only 30-40% juice, which means the rest of the bottle contains sugar, water,preservatives, and corn syrup. Instead of hydrating you as a drink should, these actually can lead to dehydration! (Not to mention all the other harmful effects that processed sugars have on our health)
Your best bet is to choose 100% organic juices or to invest in your own juicer!
Vitamin water
This seemingly healthy promise of flavorful, vitamin infused water is actually anything but. Each bottle contains 100 calories of high fructose corn syrup, making this comparable to soda on the "health scale". If you're looking to jazz up your water, try adding lemon or mint leaves.
Granola
The word itself just sounds healthy, and if made from whole grains with small quantities of natural sugars, it can be. However, many commercial granola and granola bars can be no better than your run of the mill candy bar, so read those labels carefully. The more sugary and sweet the ingredients, the less likely it is to be good for you.
Whole Wheat and Multi-grain breads
While these are healthier alternatives to bright white wonder bread, they aren't exactly healthy. If you've ever read the ingredients on the back of the package, you'd see that most brands contain preservatives and high fructose corn syrup. Additionally 'Multi grain' does not mean it's made with whole grains unless it says so somewhere on the label. If it's not made from true whole grains, you are missing out on the bran and the germ (which is where the majority of the fiber and nutrients are found). Look at the fiber content of the bread and if it is 2 grams or less per serving it is highly unlikely that it is whole grain. Instead of tumbling head first into this trap, try Ezekiel bread, kamut bread, spelt bread, or organic rye.
Step # 6-Add, Add, Add and learn to enjoy the kitchen!
So at this point maybe you've eliminated soda, swapped out your white rice for brown, your sweet and low for Stevia, and are making a conscious effort to read labels on packaged goods. But now it's time to really focus on adding things into the diet--gorgeous things like dark leafy greens, vegetables, fruit, legumes, seeds, nuts, extra virgin olive oil, salmon, and whole grains.
Why not pair your daily sandwich with a spinach, avocado, and tomato side salad? Once or twice a week try making a green smoothie in the morning for breakfast instead of your usual toast, oatmeal, or eggs.(check out my blog post "Morning Ritual" for more info on green smoothies)
Instead of snacking solely on your raw chocolate bars, try changing it up a few times a week by snacking on nuts, seeds, and fruit. Learn different ways to prepare wild caught fish rich in Omega 3s and incorporate into the diet once or twice a week.
Contrary to popular belief, eating healthfully does not have to limit you to "rabbit food", and balance is key. While leafy greens are amongst the best things on earth for us, there are so many other wonderful and nutritious whole foods out there, and endless ways to prepare them! Pick up a few healthy cook books and start experimenting. Keep it simple. Most nutritious and delicious meals don't take very long to prepare. However, if time is still an issue, cook in bulk! If you're making a brown rice and veggie stir fry for dinner, why not make a little extra for lunch to enjoy the following day? Or use the left over rice to make a breakfast porridge with cinnamon, honey, almond milk, and fresh fruit. Revisit Step # 3 of the process. Are you familiar with your local health food store? Are you starting to experiment with new and exciting health foods?
Step # 7-Be mindful when dining out
Despite Step # 6, there are still going to be many who choose not to cook or lack the time to do so. These individuals inevitably will find themselves dining out more often.
When ordering, check in with yourself. What does your body really need? Rate your hunger, and order accordingly. Try to choose the healthiest option on the menu. Instead of the burger, choose fish with a side of veggies. Ask if they can steam the broccoli rather than dousing it in butter. Order a salad as your appetizer instead of the fried calamari. While it's certainly OK to indulge in your favorite foods every once in a while, it is important not to make this a habit, especially if you find yourself eating out multiple times a week.
Additionally there may be a few organic or locally grown restaurants in your community, and chances are there are more than a few if you live in a larger city.
Another good option is to hit up your local health food store. Many have pre-made dishes and/or salad bars. (Just be sure to read the ingredients on the pre-made meals to avoid the "fake healthy" trap.)
Step # 8-Go Organic
Throughout the first 7 steps, I've casually tossed around the word "organic". However, it's now time to really focus on this aspect. Many people are reluctant to purchase organic foods, arguing that they are too expensive. While I do agree that there are certain foods that are ok to go conventional with some of the time, I've listed a number of foods below that I highly recommend going organic with.
Potatoes: Commercially-farmed potatoes are some of the most pesticide-contaminated vegetables. Studies show that potatoes still carry high levels of residue even after being washed and peeled.
Peanut butter: More than 99 percent of peanut farms use conventional farming practices, including the use of fungicide to treat mold, a common problem in peanut crops.
Ketchup: A standard family staple, ketchup accounts for a large part of the household vegetable intake. About 75 percent of tomato consumption is in the form of processed tomatoes, including juice, tomato paste, and ketchup. The Lycopene found in tomatoes is full of health benefits, but when artificial sweeteners and preservatives are added, the benefits decrease. Recent research indicates that organic ketchup has about double the antioxidants of conventional ketchup.
Animal products (This includes milk products and eggs): Animal products are tested to have higher residues of all herbicides and pesticides. This is because the livestock are fed conventionally grown produce The chemicals then end up concentrated inside of the animals' body parts. (which we later consume)
Additionally, many farmers who raise livestock use antibiotics to treat animals that are sick or at a high risk of becoming sick.
A few more products that I would definitely go organic with due to high amounts of chemical residue include: Apples,Peaches, Bell Peppers,Celery, Nectarines, Strawberries, Cherries, Kale, Lettuce, Grapes, Carrots, and Pears.
An even better option is to buy locally from your farmer's market. Many times the local farmers grow their crops without pesticides but have not spend the time and money needed for an organic certification.
When we buy organic locally grown foods, we are getting fresher foods instead of something that has traveled hundreds or thousands of miles. We are also helping small farmers make a living. Furthermore, when you check these products out at the register, you are actually voting for healthier, organic options.
The short term goal of eliminating the processed is for your own personal health and well-being. The long term goal is to make organically grown, healthy, and unprocessed food more widely available in our communities. So contribute to this process what you can!
Step # 9- Seek Support!
Going from a processed, main-stream diet to a healthy and natural way of eating can be challenging. Pair up with a friend and support one another!
Another option is to find a health counselor. With so much information out there about what's good and what's not, you may still feel overwhelmed. As a Holistic Health Coach, I can help ease this transition and create a supportive environment while you adapt to a healthier lifestyle that works best for your unique and individual needs. To sign up for a free health history consultation, email me at healthlegume@gmail.com or respond to this post! You may also check out my website www.healthlegume.com
Step # 10-Spread the word.
Share this information with your friends, family, and co-workers to create a ripple effect!
In ten years from now I hope to walk out of my office building, go to rest stops, malls, and airports alike and have the option of healthy, organic foods. I hope for obesity to be a thing of the past, and I hope for people to be happier, healthier, and just plain vibrant!
Have fun implementing these changes and notice how much better you start to feel over time!!
To your Health!
Hopefully some of you are well on your way to eliminating the processed. Only 6 more steps to go! Just keep in mind that this is not a race. It's not uncommon to experience certain detox symptoms when weaning yourself off of a highly processed diet. Go at your own pace and be patient with your body. Note how you feel in the passing days, weeks, and months.
Step # 5- Know the difference between real healthy food and fake healthy food.
Even though you are now making healthier choices, it is still very easy to fall head first into this trap. The rule of thumb with this one is to read labels. If you don't know how to pronounce the ingredients or it's loaded with sugar, chances are it's a "fake healthy" food. A few common culprits are fruit juices, vitamin water, granola, and some breads.
Fruit Juice
You'll want to make sure that any juice you purchase is 100% pure juice. Most brands contain only 30-40% juice, which means the rest of the bottle contains sugar, water,preservatives, and corn syrup. Instead of hydrating you as a drink should, these actually can lead to dehydration! (Not to mention all the other harmful effects that processed sugars have on our health)
Your best bet is to choose 100% organic juices or to invest in your own juicer!
Vitamin water
This seemingly healthy promise of flavorful, vitamin infused water is actually anything but. Each bottle contains 100 calories of high fructose corn syrup, making this comparable to soda on the "health scale". If you're looking to jazz up your water, try adding lemon or mint leaves.
Granola
The word itself just sounds healthy, and if made from whole grains with small quantities of natural sugars, it can be. However, many commercial granola and granola bars can be no better than your run of the mill candy bar, so read those labels carefully. The more sugary and sweet the ingredients, the less likely it is to be good for you.
Whole Wheat and Multi-grain breads
While these are healthier alternatives to bright white wonder bread, they aren't exactly healthy. If you've ever read the ingredients on the back of the package, you'd see that most brands contain preservatives and high fructose corn syrup. Additionally 'Multi grain' does not mean it's made with whole grains unless it says so somewhere on the label. If it's not made from true whole grains, you are missing out on the bran and the germ (which is where the majority of the fiber and nutrients are found). Look at the fiber content of the bread and if it is 2 grams or less per serving it is highly unlikely that it is whole grain. Instead of tumbling head first into this trap, try Ezekiel bread, kamut bread, spelt bread, or organic rye.
Step # 6-Add, Add, Add and learn to enjoy the kitchen!
So at this point maybe you've eliminated soda, swapped out your white rice for brown, your sweet and low for Stevia, and are making a conscious effort to read labels on packaged goods. But now it's time to really focus on adding things into the diet--gorgeous things like dark leafy greens, vegetables, fruit, legumes, seeds, nuts, extra virgin olive oil, salmon, and whole grains.
Why not pair your daily sandwich with a spinach, avocado, and tomato side salad? Once or twice a week try making a green smoothie in the morning for breakfast instead of your usual toast, oatmeal, or eggs.(check out my blog post "Morning Ritual" for more info on green smoothies)
Instead of snacking solely on your raw chocolate bars, try changing it up a few times a week by snacking on nuts, seeds, and fruit. Learn different ways to prepare wild caught fish rich in Omega 3s and incorporate into the diet once or twice a week.
Contrary to popular belief, eating healthfully does not have to limit you to "rabbit food", and balance is key. While leafy greens are amongst the best things on earth for us, there are so many other wonderful and nutritious whole foods out there, and endless ways to prepare them! Pick up a few healthy cook books and start experimenting. Keep it simple. Most nutritious and delicious meals don't take very long to prepare. However, if time is still an issue, cook in bulk! If you're making a brown rice and veggie stir fry for dinner, why not make a little extra for lunch to enjoy the following day? Or use the left over rice to make a breakfast porridge with cinnamon, honey, almond milk, and fresh fruit. Revisit Step # 3 of the process. Are you familiar with your local health food store? Are you starting to experiment with new and exciting health foods?
Step # 7-Be mindful when dining out
Despite Step # 6, there are still going to be many who choose not to cook or lack the time to do so. These individuals inevitably will find themselves dining out more often.
When ordering, check in with yourself. What does your body really need? Rate your hunger, and order accordingly. Try to choose the healthiest option on the menu. Instead of the burger, choose fish with a side of veggies. Ask if they can steam the broccoli rather than dousing it in butter. Order a salad as your appetizer instead of the fried calamari. While it's certainly OK to indulge in your favorite foods every once in a while, it is important not to make this a habit, especially if you find yourself eating out multiple times a week.
Additionally there may be a few organic or locally grown restaurants in your community, and chances are there are more than a few if you live in a larger city.
Another good option is to hit up your local health food store. Many have pre-made dishes and/or salad bars. (Just be sure to read the ingredients on the pre-made meals to avoid the "fake healthy" trap.)
Step # 8-Go Organic
Throughout the first 7 steps, I've casually tossed around the word "organic". However, it's now time to really focus on this aspect. Many people are reluctant to purchase organic foods, arguing that they are too expensive. While I do agree that there are certain foods that are ok to go conventional with some of the time, I've listed a number of foods below that I highly recommend going organic with.
Potatoes: Commercially-farmed potatoes are some of the most pesticide-contaminated vegetables. Studies show that potatoes still carry high levels of residue even after being washed and peeled.
Peanut butter: More than 99 percent of peanut farms use conventional farming practices, including the use of fungicide to treat mold, a common problem in peanut crops.
Ketchup: A standard family staple, ketchup accounts for a large part of the household vegetable intake. About 75 percent of tomato consumption is in the form of processed tomatoes, including juice, tomato paste, and ketchup. The Lycopene found in tomatoes is full of health benefits, but when artificial sweeteners and preservatives are added, the benefits decrease. Recent research indicates that organic ketchup has about double the antioxidants of conventional ketchup.
Animal products (This includes milk products and eggs): Animal products are tested to have higher residues of all herbicides and pesticides. This is because the livestock are fed conventionally grown produce The chemicals then end up concentrated inside of the animals' body parts. (which we later consume)
Additionally, many farmers who raise livestock use antibiotics to treat animals that are sick or at a high risk of becoming sick.
A few more products that I would definitely go organic with due to high amounts of chemical residue include: Apples,Peaches, Bell Peppers,Celery, Nectarines, Strawberries, Cherries, Kale, Lettuce, Grapes, Carrots, and Pears.
An even better option is to buy locally from your farmer's market. Many times the local farmers grow their crops without pesticides but have not spend the time and money needed for an organic certification.
When we buy organic locally grown foods, we are getting fresher foods instead of something that has traveled hundreds or thousands of miles. We are also helping small farmers make a living. Furthermore, when you check these products out at the register, you are actually voting for healthier, organic options.
The short term goal of eliminating the processed is for your own personal health and well-being. The long term goal is to make organically grown, healthy, and unprocessed food more widely available in our communities. So contribute to this process what you can!
Step # 9- Seek Support!
Going from a processed, main-stream diet to a healthy and natural way of eating can be challenging. Pair up with a friend and support one another!
Another option is to find a health counselor. With so much information out there about what's good and what's not, you may still feel overwhelmed. As a Holistic Health Coach, I can help ease this transition and create a supportive environment while you adapt to a healthier lifestyle that works best for your unique and individual needs. To sign up for a free health history consultation, email me at healthlegume@gmail.com or respond to this post! You may also check out my website www.healthlegume.com
Step # 10-Spread the word.
Share this information with your friends, family, and co-workers to create a ripple effect!
In ten years from now I hope to walk out of my office building, go to rest stops, malls, and airports alike and have the option of healthy, organic foods. I hope for obesity to be a thing of the past, and I hope for people to be happier, healthier, and just plain vibrant!
Have fun implementing these changes and notice how much better you start to feel over time!!
To your Health!
Monday, June 14, 2010
The process of eliminating the processed-Part 1
My mom had a dream that I wrote a book, entitled "The Process of Eliminating the Processed." It's funny how creative we can often be in our sleep.
Perhaps my mom's dream was a premonition, and something I'll pursue in the future, but today, I'll settle for a Blog Post!
Processed food can be defined as the following:
Any whole food that has been chemically altered in order to lengthen its shelf life, lower production costs, and make it look more appetizing to the consumer. This not only results in a reduction in nutritional value, but also results in harmful toxins.
My office, located on 33rd and 6th...literally the corner of hell (I miss working in SoHo) is probably one of the more toxic parts of Manhattan. Aside from the smell and the filth, there are no healthy places to eat for blocks.
Once out the revolving doors, your options consist of pizza, subway, KFC, gyros, Bodega Delis, street meat, or Tim Horton's. Now certainly those of us dedicated to our health may take the extra 15 minutes to walk to a healthier place, but the people who have not started down this path will inevitably chose the former, and to no fault of their own.
Now think if the opposite were true. If we could walk out of our office buildings and have the choice between juice bars, organic cafes, and health food stores, we would grow to love these places. Very few of us would take the time to find the nearest Subway or Starbucks, and we'd all be happier and healthier. Unfortunately, we have a long ways to go.
When taking a road trip you're pretty much screwed, unless you've prepared your own snacks. I've yet to see a rest stop that had a healthy option. Rest stops, malls, and airports alike are filled with all kinds of processed fast food junk. The Typical line up is McDonald's and/or Burger King, Sabarro Pizza, Roy Rogers, taco bell, and Starbucks. No wonder America is the fattest country in the world!
Now some of you might be thinking that fast food is often the best part of a Road Trip, and believe me, I once shared a similar view! I'm ashamed to admit that there were days when I would buy microwavable white castle burgers from the Supermarket and would be in heaven with every bite. In college, I once consumed a gyro for lunch nearly every day for two weeks straight, until one of my friends suggested it might not be the smartest thing to do. But once I started to eliminate these foods, and learned that healthy food can be delicious and fun, these cravings started to subside!
Instead of craving pretzels, I started to crave fruit and kale chips. Instead of sugary iced tea and Gatorade, I chose water, herbal teas, and green smoothies. But this certainly didn't happen over night. It is a gradual process. So in attempt to shift this rant like post to a more positive tone, I'd like to share with you today the first four steps of the "process of eliminating the processed".
Step # 1-Drink LOTS of Water
Often times we mistake thirst for hunger. Instead of reaching for a glass of water, we reach for a snack. Water is so vital to our health but yet so many of us neglect to get an ample amount. The rule of thumb with water is to drink half of your body weight in ounces. For example, if you weigh 150 lbs, then you should be drinking 75 ounces of water per day. You'll begin to fill up on water and will be less inclined to reach for that bag of pretzels or cookies.
Step # 2: Choose one thing in your diet that you consume on a regular basis that you KNOW is not good for you, and slowly start to reduce your consumption.
Are you a coffee drinker? If so, do you drink more than one cup a day? Don't just quit cold turkey. Start off small. If you drink three cups a day, cut down to two cups a day...Replace your third with green tea. Once you are comfortable on two cups, reduce to one and replace second cup with green tea. Then eventually replace the green tea with decaffeinated green tea.
Are you a candy bar addict? Replace your candy bars with organic dark or raw chocolate, or with a health food bar. Company's like Greens+ energy bars, Raw Revolution organic live food bars, or Go Raw bars are delicious and healthy!
Step # 3: Familiarize yourself with your local health food store.
Whole Foods and Trader Joe's are the most prevalent, but many cities have smaller, privately owned health food stores. The Westerly on the Upper West Side and Lifethyme in the West Village are amongst my favorites. It's kind of nerdy, but I actually look forward to my weekly shopping sprees. Learning about different health foods, experimenting with different super foods, and being in control of what I am putting into my shopping cart, and therefore my body, is something I find to be both exciting and therapeutic.
Health food stores can often be overwhelming or intimidating. Don't be afraid to ask questions. Also, many health food stores may offer personal tours. You'd be amazed at all the foods you've probably never even heard of! Pick something new up and incorporate it into your diet.
Step # 4-Evaluate the foods you do not intend to cut out. Pick one or two products per week and choose a healthier option.
For Example:
Week # 1
-Switch from white pasta to organic whole-grain pasta.
-Switch from white bread and whole wheat bread to Ezekial bread (These are made from sprouted whole grains and can be found in the frozen section of your health food store)
Week # 2
-Switch from white rice to brown.
-Switch from Skippy to organic peanut or almond butter.
Week # 3
-Instead of Jelly, try honey.
-Instead of regular refined table sugar, try Agave nectar or stevia. Agave enters the blood stream at a slower pace and therefore does not create the sugar highs and crashes associated with table sugar. Stevia does not effect your blood sugar level at all and is even sweeter than table sugar!
Week # 4
-Switch from sugary processed cereals to plain oatmeal (you can sweeten with fruit, or honey and cinnamon)
-Switch from Refined Table Salt to Sea Salt
Week # 6
-Switch from cooking with Canola Oil and vegetable oil to Extra Virgin Olive Oil and Coconut oil
-Switch from Pasteurized cow's milk to Almond or coconut milk
Small and gradual changes like these can go a long way!
Stay tuned for the next steps of the process of eliminating the processed!
Perhaps my mom's dream was a premonition, and something I'll pursue in the future, but today, I'll settle for a Blog Post!
Processed food can be defined as the following:
Any whole food that has been chemically altered in order to lengthen its shelf life, lower production costs, and make it look more appetizing to the consumer. This not only results in a reduction in nutritional value, but also results in harmful toxins.
My office, located on 33rd and 6th...literally the corner of hell (I miss working in SoHo) is probably one of the more toxic parts of Manhattan. Aside from the smell and the filth, there are no healthy places to eat for blocks.
Once out the revolving doors, your options consist of pizza, subway, KFC, gyros, Bodega Delis, street meat, or Tim Horton's. Now certainly those of us dedicated to our health may take the extra 15 minutes to walk to a healthier place, but the people who have not started down this path will inevitably chose the former, and to no fault of their own.
Now think if the opposite were true. If we could walk out of our office buildings and have the choice between juice bars, organic cafes, and health food stores, we would grow to love these places. Very few of us would take the time to find the nearest Subway or Starbucks, and we'd all be happier and healthier. Unfortunately, we have a long ways to go.
When taking a road trip you're pretty much screwed, unless you've prepared your own snacks. I've yet to see a rest stop that had a healthy option. Rest stops, malls, and airports alike are filled with all kinds of processed fast food junk. The Typical line up is McDonald's and/or Burger King, Sabarro Pizza, Roy Rogers, taco bell, and Starbucks. No wonder America is the fattest country in the world!
Now some of you might be thinking that fast food is often the best part of a Road Trip, and believe me, I once shared a similar view! I'm ashamed to admit that there were days when I would buy microwavable white castle burgers from the Supermarket and would be in heaven with every bite. In college, I once consumed a gyro for lunch nearly every day for two weeks straight, until one of my friends suggested it might not be the smartest thing to do. But once I started to eliminate these foods, and learned that healthy food can be delicious and fun, these cravings started to subside!
Instead of craving pretzels, I started to crave fruit and kale chips. Instead of sugary iced tea and Gatorade, I chose water, herbal teas, and green smoothies. But this certainly didn't happen over night. It is a gradual process. So in attempt to shift this rant like post to a more positive tone, I'd like to share with you today the first four steps of the "process of eliminating the processed".
Step # 1-Drink LOTS of Water
Often times we mistake thirst for hunger. Instead of reaching for a glass of water, we reach for a snack. Water is so vital to our health but yet so many of us neglect to get an ample amount. The rule of thumb with water is to drink half of your body weight in ounces. For example, if you weigh 150 lbs, then you should be drinking 75 ounces of water per day. You'll begin to fill up on water and will be less inclined to reach for that bag of pretzels or cookies.
Step # 2: Choose one thing in your diet that you consume on a regular basis that you KNOW is not good for you, and slowly start to reduce your consumption.
Are you a coffee drinker? If so, do you drink more than one cup a day? Don't just quit cold turkey. Start off small. If you drink three cups a day, cut down to two cups a day...Replace your third with green tea. Once you are comfortable on two cups, reduce to one and replace second cup with green tea. Then eventually replace the green tea with decaffeinated green tea.
Are you a candy bar addict? Replace your candy bars with organic dark or raw chocolate, or with a health food bar. Company's like Greens+ energy bars, Raw Revolution organic live food bars, or Go Raw bars are delicious and healthy!
Step # 3: Familiarize yourself with your local health food store.
Whole Foods and Trader Joe's are the most prevalent, but many cities have smaller, privately owned health food stores. The Westerly on the Upper West Side and Lifethyme in the West Village are amongst my favorites. It's kind of nerdy, but I actually look forward to my weekly shopping sprees. Learning about different health foods, experimenting with different super foods, and being in control of what I am putting into my shopping cart, and therefore my body, is something I find to be both exciting and therapeutic.
Health food stores can often be overwhelming or intimidating. Don't be afraid to ask questions. Also, many health food stores may offer personal tours. You'd be amazed at all the foods you've probably never even heard of! Pick something new up and incorporate it into your diet.
Step # 4-Evaluate the foods you do not intend to cut out. Pick one or two products per week and choose a healthier option.
For Example:
Week # 1
-Switch from white pasta to organic whole-grain pasta.
-Switch from white bread and whole wheat bread to Ezekial bread (These are made from sprouted whole grains and can be found in the frozen section of your health food store)
Week # 2
-Switch from white rice to brown.
-Switch from Skippy to organic peanut or almond butter.
Week # 3
-Instead of Jelly, try honey.
-Instead of regular refined table sugar, try Agave nectar or stevia. Agave enters the blood stream at a slower pace and therefore does not create the sugar highs and crashes associated with table sugar. Stevia does not effect your blood sugar level at all and is even sweeter than table sugar!
Week # 4
-Switch from sugary processed cereals to plain oatmeal (you can sweeten with fruit, or honey and cinnamon)
-Switch from Refined Table Salt to Sea Salt
Week # 6
-Switch from cooking with Canola Oil and vegetable oil to Extra Virgin Olive Oil and Coconut oil
-Switch from Pasteurized cow's milk to Almond or coconut milk
Small and gradual changes like these can go a long way!
Stay tuned for the next steps of the process of eliminating the processed!
Monday, May 24, 2010
Masaru Emoto and bringing back grace....
Growing up, we always said grace before dinner as a family. I remember getting yelled at if we dug in before it was said. Sometimes my sisters and I would get a bout of the giggles watching our parents bow their heads down in prayer, or we would make up our own “silly” versions to lighten the mood.
On days when I was feeling more “mature”, I thought of grace as a way to remind ourselves that there were starving people in the world. We were the lucky ones who had our “daily bread” and it was only right to show our gratitude.
As we got older and busier, family dinners became less frequent and grace somehow grew into a tradition reserved solely for the Holidays.
When dining with other families who still say grace at every meal, I feel nostalgic for what was once my own family tradition, and find comfort in reflecting on the meal I am about to receive. But as a Manhattan-ite who doesn’t have a family of my own to feed, (let alone a kitchen table) It never occurred to me to incorporate this ritual into my own meals.
However, after learning about the philosophy and study of Masaru Emoto, I feel motivated to bring grace back into my life, and in doing so may bring about more good than simply giving thanks.
Masuru Emoto is known for his claim that directing words or thoughts at water droplets before they are frozen will cause images of the resulting water crystals to be either "beautiful" or "ugly" depending upon whether the words or thoughts were positive or negative. Emoto claims this can be achieved through prayer, music or by attaching written words to a container of water.
So if we are made up of 70% of water, then couldn't it also be argued that positive or negative thinking alone could effect what's going on inside of our own bodies? And if the molecular structure of water can be changed, then couldn’t it also be said that the energy of food can be altered by positive or negative thoughts and words as well?
A man that I met in class this weekend who happens to be a spiritual coach, believes in Emoto’s claims whole heartedly. Even when out to dinner, he always takes a moment to put kind words into his food, and in doing so believes his meal will nourish him more.
These ideas all stem back to the law of attraction and the power of thought--Positivity breeds positivity, while negativity begets negativity.
Whether Emoto's experiments hold truth or are just a series of coincidence, and whether or not you believe in the law of attraction, I think saying grace or putting kind words into your food and drink before consuming allows a person to be present at meal time. Think of all the times we scarf down a meal. How much of those nutrients are we really absorbing? And think of all the meals we've taken for granted.
Now I'm not saying I'm about to start praying over my Bloody Mary and Eggs Benedict at Sunday brunch. I mean, let's be honest...that would make everyone uncomfortable. I think a simple toast would do in this situation, and come to think of it is a form of grace. Toasting is the acknowledgment that you are in the company of great people and are about to nourish yourself through food, drink, and the company of one another. So for those of us not ready to bow our heads in silence, perhaps making ourselves more present when it comes time for "clinking" is a good place to start...
Thursday, May 13, 2010
Gotta Love Oprah
Ok, so I admit I’d be pretty embarrassed for anyone to see what my roommates and I DVR. We’ve been pretty quick to let a chosen few go, but 90210, Sex and The City, The View, and Oprah are amongst the contenders.
So last night after making myself a delicious shrimp and quinoa stir fry, I sat down to watch an episode of Oprah.
The guest was Geneen Roth, author of “Women Food and God.” The key message of the book is that women often over eat as a gateway to spiritual enlightenment. In other words, women who struggle with their weight and relationship to food often use eating as a way to mask their problems or as a way to create happiness even if just temporarily.
Whether you’ve struggled with your weight or not, I think we can all relate to a time we’re we’ve used food to avoid boredom, as a reward after a bad day, or in order to forget what’s going on around us all together.
Additionally, The Book says that diets set women up for failure. This is also the primary philosophy of my school and holistic health in general.
Diets fail because the emphasis is placed solely on the food, when in fact the food is only half the battle.
Diets in some way become a form of punishment. “Eat this and you will be thin.” “Eat this and you will be fat.” Inevitably this kind of mentality will cause frustration and with frustration comes a loss of will power.
Instead the focus should be placed on “What makes me feel good?” “What will nourish me and is good for my body?” “What will give me energy and stamina?” “What will help me live a long, healthy life?”
This book, similar to the work of a holistic health counselor is therefore calling women (and men for that matter) to take a deeper look inside of themselves to not only get at the root of their problems with food, but to be kinder to themselves. Eat healthy because you love yourself and want to feel great, not because you are disgusted with yourself. When one learns to adopt this mentality is when the weight will come off.
Friday, May 7, 2010
Drain Your Lymph System the Ayurvedic Way
Doctor of Ayurvedic Medicine, John Douillard was a guest speaker a few weeks back at the Institute of Integrative Nutrition. Aside from charming most of the female students, his lecture was extremely insightful and couldn’t have come at a more perfect time of year!
Ayurveda, “the science of life” emphasizes the importance of taking care of our lymphatic system. Its function is to remove waste from every cell in the body and to regulate the immune system. When one’s lymph system becomes congested from toxins caused by stress, lack of sleep, and/or a poor diet, it loses its ability to remove waste properly. When this happens, our body will begin to warn us through inflammation and circulatory congestion. These warning signs appear in the form of worsened allergies, acne, fatigue, depression, joint pain, menstrual cramps, and cellulite, just to name a few. If not addressed, these symptoms can worsen and/or lead to even more detrimental illnesses.
So for those of us plagued by these undesirable side effects due to stressful routines, random nights of insomnia, or better yet, those of us who haven't quite figured out ways to combat our junk food cravings or drinking habits, how do we un-do this damage and drain our lymph systems?
According to Ayurvedic Medicine, the key is to create an alkaline environment in the body, and we can do this most easily by eating with the seasons. Dr. Douillard says, the harvest is the human's link to nature, and also the best form of preventive medicine.
So it turns out spring has much more to offer than "Spring Break" "spring cleaning" roof top happy hours, and preparation for bathing suit season.
Sprouts, artichokes, asparagus, pears, berries, papayas, and kale are just some of the delicious treats available to us at this time of year. So during this season of renewal, why not clean both your apartment and your lymphatic system by incorporating these fruits and veggies into your diet?
Take a trip to your local farmers market or become a member of a CSA (Community Supported Agriculture) group and start living harmoniously with the seasons!
Exercising, drinking plenty of water, and reducing stress are also key components to this cleansing process. Additionally, Turmeric is an extremely powerful Ayurvedic herb that aids in draining our lymph systems and can be taken in the form of a supplement.
I know that I personally have been burning the candle at both ends lately, and my lymph system can totally use some help. I just ordered Turmeric off of John Douillard's website, www.lifespa.com and hope to start the drainage process asap!
Ayurveda, “the science of life” emphasizes the importance of taking care of our lymphatic system. Its function is to remove waste from every cell in the body and to regulate the immune system. When one’s lymph system becomes congested from toxins caused by stress, lack of sleep, and/or a poor diet, it loses its ability to remove waste properly. When this happens, our body will begin to warn us through inflammation and circulatory congestion. These warning signs appear in the form of worsened allergies, acne, fatigue, depression, joint pain, menstrual cramps, and cellulite, just to name a few. If not addressed, these symptoms can worsen and/or lead to even more detrimental illnesses.
So for those of us plagued by these undesirable side effects due to stressful routines, random nights of insomnia, or better yet, those of us who haven't quite figured out ways to combat our junk food cravings or drinking habits, how do we un-do this damage and drain our lymph systems?
According to Ayurvedic Medicine, the key is to create an alkaline environment in the body, and we can do this most easily by eating with the seasons. Dr. Douillard says, the harvest is the human's link to nature, and also the best form of preventive medicine.
So it turns out spring has much more to offer than "Spring Break" "spring cleaning" roof top happy hours, and preparation for bathing suit season.
Sprouts, artichokes, asparagus, pears, berries, papayas, and kale are just some of the delicious treats available to us at this time of year. So during this season of renewal, why not clean both your apartment and your lymphatic system by incorporating these fruits and veggies into your diet?
Take a trip to your local farmers market or become a member of a CSA (Community Supported Agriculture) group and start living harmoniously with the seasons!
Exercising, drinking plenty of water, and reducing stress are also key components to this cleansing process. Additionally, Turmeric is an extremely powerful Ayurvedic herb that aids in draining our lymph systems and can be taken in the form of a supplement.
I know that I personally have been burning the candle at both ends lately, and my lymph system can totally use some help. I just ordered Turmeric off of John Douillard's website, www.lifespa.com and hope to start the drainage process asap!
Monday, May 3, 2010
The road to recovery
A ridiculously crazy and demanding couple of weeks at work have thrown me off balance and I've been feeling more anxious than usual.
Working(and hard) until 8,9,or 10:00 every night left me feeling restless, iritable, exhausted, and stressed. What I want in life and what we all want in life is to feel relaxed, well rested, happy, and light. The work week ahead appears to be much lighter than the last, so I can hopefully take the necessary steps to get on the road to recovery.
For starters, I was able to come home at a normal hour tonight and make myself dinner. Similar to my green smoothie morning mantra, I look forward to the nights when I'm alone in the apartment and can whip up a tasty concoction while also preparing my lunch for the following day at work. So therapeutic!
Tonight I made a Salmon Burger (cooked in coconut oil) with avocado on an ezekial english muffin. Delish! Simultaneously I had the back burner going with tomorrow's lunch which consists of a quinoa and broccoli concoction. All I had to do was simmer 1 cup quinoa with two cups water in a pot, throw in pinch of sea salt, black pepper, garlic, and a dash of rosemary. A few minutes before the quinoa was done, I threw in organic frozen broccoli floretts with a little bit of olive oil. I let the broccoli steam in the pot for a minute or two while the quinoa was still cooking and wallah...Lunch for tomorrow is done! A delicious dinner and lunch took just 15 minutes to prep and I only used two pots.
For those of you who may not be familiar with quinoa, it is a water soluble whole grain that is a great protein source, containing all essential amino acids. It is also a great source for manganese, magnesium, iron, copper and phosphorous, making it beneficial for those who may suffer from migraines, diabetes, and cardiovascular disease. Furthermore it is rich in fiber, which can help prevent many cancers, gallstones and diabetes.
For dessert, I find that drinking decaffeinated green tea with honey satiates my sweet tooth. It is also very calming. There's nothing like curling up on the couch with a steaming cup of sweet herbal tea and the remote control or a good book!
When coming off a week long bender of late nights at work, or whatever else might be throwing us off balance, it's important to take time to get back to doing the things that "feed" us both physically and mentally. Often times when the bustle of our routines leaves us feeling heavy and stressed, we tend to engage in extreme activities that lead to an even greater imbalance such as binge eating and drinking, unproductive vent sessions, or frivolous shopping sprees. Instead, we need to take a deep breath, congratulate ourselves for surviving the chaos and get back to where we feel best.
Working(and hard) until 8,9,or 10:00 every night left me feeling restless, iritable, exhausted, and stressed. What I want in life and what we all want in life is to feel relaxed, well rested, happy, and light. The work week ahead appears to be much lighter than the last, so I can hopefully take the necessary steps to get on the road to recovery.
For starters, I was able to come home at a normal hour tonight and make myself dinner. Similar to my green smoothie morning mantra, I look forward to the nights when I'm alone in the apartment and can whip up a tasty concoction while also preparing my lunch for the following day at work. So therapeutic!
Tonight I made a Salmon Burger (cooked in coconut oil) with avocado on an ezekial english muffin. Delish! Simultaneously I had the back burner going with tomorrow's lunch which consists of a quinoa and broccoli concoction. All I had to do was simmer 1 cup quinoa with two cups water in a pot, throw in pinch of sea salt, black pepper, garlic, and a dash of rosemary. A few minutes before the quinoa was done, I threw in organic frozen broccoli floretts with a little bit of olive oil. I let the broccoli steam in the pot for a minute or two while the quinoa was still cooking and wallah...Lunch for tomorrow is done! A delicious dinner and lunch took just 15 minutes to prep and I only used two pots.
For those of you who may not be familiar with quinoa, it is a water soluble whole grain that is a great protein source, containing all essential amino acids. It is also a great source for manganese, magnesium, iron, copper and phosphorous, making it beneficial for those who may suffer from migraines, diabetes, and cardiovascular disease. Furthermore it is rich in fiber, which can help prevent many cancers, gallstones and diabetes.
For dessert, I find that drinking decaffeinated green tea with honey satiates my sweet tooth. It is also very calming. There's nothing like curling up on the couch with a steaming cup of sweet herbal tea and the remote control or a good book!
When coming off a week long bender of late nights at work, or whatever else might be throwing us off balance, it's important to take time to get back to doing the things that "feed" us both physically and mentally. Often times when the bustle of our routines leaves us feeling heavy and stressed, we tend to engage in extreme activities that lead to an even greater imbalance such as binge eating and drinking, unproductive vent sessions, or frivolous shopping sprees. Instead, we need to take a deep breath, congratulate ourselves for surviving the chaos and get back to where we feel best.
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