Apologies for the rather long lapse since my last blog - since my previous writing, I have been thrown into a state of confusion and sadness that attacks one in such a way that no matter how many times you have pondered its possibility, when it arrives, you are none-the-wiser. During this time, I have challenged many of the principles I so avidly and enthusiastically encourage my clients to follow, and it has made me realize that when life trips you up, even the easiest of behaviors is easily disrupted.
A case in point; my initial reaction to my development, over which I have no control, was, extraordinarily, not to try and control what I could control, but to relinquish control on everything. This included food choices. I have made it no secret that I am gluten-intolerant, and I tend to do better without dairy foods too.....and sugar is something reserved for treats, but here I was, my head spinning with depressing news, and all I wanted to do was feed my poor, exhausted body cookies and chocolate. At what point was that going to make me feel better? Well, I guess that's the point.....I didn't care.
Thankfully, my 5 years as a nutrition professional kicked in after only 1/2 the bar of chocolate had been eaten (otherwise it most definitely would have been a foregone conclusion that the whole bar would have been wolfed down my throat, barely tasted!) and I managed to wrestle my rebellious mind into some sort of order, reasserting the important belief that I hold dear (or thought I did!) that eating badly just makes one feel bad.
But the lesson is there. No matter what the good intentions, the training, the belief-system or the determination, when life throws us a curve-ball, it can take all our power to try and stay on track. And that's ok. Falling off the 'wagon' is not failing. Failing is not getting back on again.
So as Thanksgiving and Christmas approach, don't count every calorie and chastise every guilty indulgence, but try and be a realist, and see your behavior for what it is. Then, when you've recognized your readiness to pounce on the last cookie or polish of the remainder of the pumpkin pie, sit with it for a few minutes, and process your new revelation. Enjoy that last mouthful and move on. We're not perfect, but that doesn't mean that we can't try to be!
Happy Turkey Day to all my US friends!
Tuesday, November 24, 2009
Saturday, November 14, 2009
Steaming Liquids
So the weather is cooling fast, and suddenly our bodies are dictating that a trip to the coffee shop is more comforting than to the smoothie joint.....yes, winter is here (for those of us in the desert, this is a hugely exciting time of year!). While I'm all about embracing those hot, steaming cups of deliciousness, I think it's important to know what you're ordering. While a double caramel mocha with an extra shot and whipped cream might sound delicious, it might be wise to consider the fact that not only will it push you into a high spinning orbit fueled by sugar and caffeine (!), but it's also got enough calories to replace a meal....and yet none of the nutrition.
SO......what is my point? I don't recommend denying yourself your long-named-indulgence which comes in the form of a hot steaming drink, but I do suggest acknowledging that whether you're someone who is trying to prevent the pounds from creeping on, or someone who is desperate not to drop any more dress sizes, this 'drink' is an intravenous nutritional-bypass, and really doesn't help your aim to fuel your body and keep it healthy.
Enjoy every sip, but don't let it take the place of nourishing foods, and remember that hot teas are a delicious way of embracing the warm comfort of a hot drink without the calorie-impact of most coffee-creations.
In short, keep the feel-good-factor high, and the drink-size low!
SO......what is my point? I don't recommend denying yourself your long-named-indulgence which comes in the form of a hot steaming drink, but I do suggest acknowledging that whether you're someone who is trying to prevent the pounds from creeping on, or someone who is desperate not to drop any more dress sizes, this 'drink' is an intravenous nutritional-bypass, and really doesn't help your aim to fuel your body and keep it healthy.
Enjoy every sip, but don't let it take the place of nourishing foods, and remember that hot teas are a delicious way of embracing the warm comfort of a hot drink without the calorie-impact of most coffee-creations.
In short, keep the feel-good-factor high, and the drink-size low!
Monday, November 9, 2009
More sugary advice...
Yes, I will let this topic go.... I just have one last word to say!
As we approach a sugar-filled season of treats and indulgences, I wanted to remind you of a wonderful alternative to sugar which you can easily use at home: Agave Nectar.
This is a natural sweetener produced in Mexico from blue agave, salmiana, green, gray, throrny or rainbow variety cactus. Agave has a low glycemic index so it is slowly absorbed into the body preventing spikes in the blood sugar. In contrast, regular sugar is a high glycimic index food and so is absorbed quickly into the bloodstream producing the all-too-familiar 'sugar rush' effect.
Agave is 25% sweeter than sugar, so you need less of it, and it is perfect for anything to which you would add regular sugar ....hot drinks, cereals, oatmeal, plain yogurt, baking, salad dressing, in place of maple syrup, honey etc. It is a staple in our house, and I can tell the difference if my toddler eats plain yogurt flavored with agave or comercially flavored yogurts which have added sugars - it sounds rediculous, I know, but seriously, if ever the sugar-rush is evident, it is plain to see in these little bodies which have no filters between feelings and actions!!
If you're interested in learning more about this guilt-free sugar(!), go to www.allaboutagave.com. For those of you who just want a quick introduction on how to use it in place of regular sugar, here's some information on subsitutions which I've taken from that website:
Substituting Agave Nectar for Liquid Sweeteners
Honey: Replace each cup of honey with one cup of agave syrup.
Maple Syrup: Replace each cup of maple syrup with one cup of agave syrup.
Brown Rice Syrup: When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.
Corn Syrup: When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.
Substituting Agave Nectar for Granulated Sugar
White Sugar: For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.
Brown Sugar: For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.
Other Considerations
Agave syrup may cause baked items to brown more quickly, so reduce oven temperatures by 25°F is and increase baking time slightly.
Experiment & enjoy!!!
As we approach a sugar-filled season of treats and indulgences, I wanted to remind you of a wonderful alternative to sugar which you can easily use at home: Agave Nectar.
This is a natural sweetener produced in Mexico from blue agave, salmiana, green, gray, throrny or rainbow variety cactus. Agave has a low glycemic index so it is slowly absorbed into the body preventing spikes in the blood sugar. In contrast, regular sugar is a high glycimic index food and so is absorbed quickly into the bloodstream producing the all-too-familiar 'sugar rush' effect.
Agave is 25% sweeter than sugar, so you need less of it, and it is perfect for anything to which you would add regular sugar ....hot drinks, cereals, oatmeal, plain yogurt, baking, salad dressing, in place of maple syrup, honey etc. It is a staple in our house, and I can tell the difference if my toddler eats plain yogurt flavored with agave or comercially flavored yogurts which have added sugars - it sounds rediculous, I know, but seriously, if ever the sugar-rush is evident, it is plain to see in these little bodies which have no filters between feelings and actions!!
If you're interested in learning more about this guilt-free sugar(!), go to www.allaboutagave.com. For those of you who just want a quick introduction on how to use it in place of regular sugar, here's some information on subsitutions which I've taken from that website:
Substituting Agave Nectar for Liquid Sweeteners
Honey: Replace each cup of honey with one cup of agave syrup.
Maple Syrup: Replace each cup of maple syrup with one cup of agave syrup.
Brown Rice Syrup: When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.
Corn Syrup: When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.
Substituting Agave Nectar for Granulated Sugar
White Sugar: For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.
Brown Sugar: For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.
Other Considerations
Agave syrup may cause baked items to brown more quickly, so reduce oven temperatures by 25°F is and increase baking time slightly.
Experiment & enjoy!!!
Wednesday, November 4, 2009
Swapping out the SUGAR!
To follow on from my last blog; I hope you had a fabulous Halloween!
While I was trick-or-treating with my 2 year old, I met another mother who has instrumented a 'replacement-candy' activity for her children for the last 10 years.....and I think it's genius.
To explain: she takes them to Whole Foods before Halloween and together they choose a vast array of 'replacement-candy' - no, this isn't some 'trick-to-replace-the-treats', this really is just a healthier version of the candy her kids will collect on Halloween. By 'healthier', I mean that it is free from artificial colorings and flavorings, and is often less processed and more pure....yes, pure sugar maybe, but at least it doesn't have glitter and glue in it too, not to mention the ingredients one needs a pHD in Chemistry to translate.....
Her children (now 10 yrs and 5 yrs old), dress up like everyone else and have a fabulous evening trick-or-treating with their friends, fully motivated to collect as much candy as possible because they know that later they will swap it out for their cherished replacement candy. On their return home, they choose a piece of replacement candy for each piece of regular candy that they have collected, and both parents and children feel satisfied. I love it.
If some of you feel that this is a great idea but a 1-for-1 swap for replacement candy still leaves a lot of sugar floating around the house, then choose another ratio....10-for-1, whatever, but at least you know that your children will be on a real-sugar-high rather than a fake-foods-overload?!
And as a final word - I have seen a multitude of facebook posts about how to deal with this holiday....do you let your children gorge as much candy as they want during the WE, ending up with stomach aches and soaring blood-sugar levels (not to mention mood swings!), or do you ration the candy and end up eating it from now until Christmas? Well my last blog focuses on this and to reiterate, my advice is to enjoy the holiday or WE and then GET RID OF THE REGULAR CANDY. I recommended throwing it out in my last blog, but I know that this does not sit well with a vast majority..... instead, in our house, we bag it all up and send it to work with my husband....alternatively, I saw that my son's school had a huge donation box for left-over candy which they were sending out to the soldiers. So if you don't like the idea of waste, think about who would enjoy receiving some candy, but for goodness sake, don't leave it in YOUR kitchen unless you have a willpower of steel and don't feel haunted by its presence!
While I was trick-or-treating with my 2 year old, I met another mother who has instrumented a 'replacement-candy' activity for her children for the last 10 years.....and I think it's genius.
To explain: she takes them to Whole Foods before Halloween and together they choose a vast array of 'replacement-candy' - no, this isn't some 'trick-to-replace-the-treats', this really is just a healthier version of the candy her kids will collect on Halloween. By 'healthier', I mean that it is free from artificial colorings and flavorings, and is often less processed and more pure....yes, pure sugar maybe, but at least it doesn't have glitter and glue in it too, not to mention the ingredients one needs a pHD in Chemistry to translate.....
Her children (now 10 yrs and 5 yrs old), dress up like everyone else and have a fabulous evening trick-or-treating with their friends, fully motivated to collect as much candy as possible because they know that later they will swap it out for their cherished replacement candy. On their return home, they choose a piece of replacement candy for each piece of regular candy that they have collected, and both parents and children feel satisfied. I love it.
If some of you feel that this is a great idea but a 1-for-1 swap for replacement candy still leaves a lot of sugar floating around the house, then choose another ratio....10-for-1, whatever, but at least you know that your children will be on a real-sugar-high rather than a fake-foods-overload?!
And as a final word - I have seen a multitude of facebook posts about how to deal with this holiday....do you let your children gorge as much candy as they want during the WE, ending up with stomach aches and soaring blood-sugar levels (not to mention mood swings!), or do you ration the candy and end up eating it from now until Christmas? Well my last blog focuses on this and to reiterate, my advice is to enjoy the holiday or WE and then GET RID OF THE REGULAR CANDY. I recommended throwing it out in my last blog, but I know that this does not sit well with a vast majority..... instead, in our house, we bag it all up and send it to work with my husband....alternatively, I saw that my son's school had a huge donation box for left-over candy which they were sending out to the soldiers. So if you don't like the idea of waste, think about who would enjoy receiving some candy, but for goodness sake, don't leave it in YOUR kitchen unless you have a willpower of steel and don't feel haunted by its presence!
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