Once again, I feel the need to apologise for my less-than-punctual contributions to this blog....but suffice to say that I'm now back on track and look forward to posting a full slew of blogs in early 2010! I fly off to visit friends and family back in the UK tomorrow so this will be my last blog this year ...
As the holiday season takes full hold, I feel an urge not to persuade you to resist all treats, but just to treat them differently! December has a strong relationship with food, whatever your faith or belief, and for those of us who are conscious eaters, it is a time of decision-overload! In times like this, our most common coping mechanism very much resembles 'boom or bust'. Either we roll home from parties filled to the gills and uncomfortable with both our bodies and our minds, or we retire to bed feeling virtuous that we managed to eat little or nothing at that evening's social event, but also wondering why we feel that we slightly missed the party!
If there was a little pink pill I could give out to help us all hit the right balance of enjoying the treats our host has provided, without having to endure the mental battle that so often comes along for the ride, I would be a sought-after woman! Instead, I offer you this:
Life is for living. December is only 1 month out of the year. Don't avoid the enjoyment of savoring the party-food with friends only to gorge on the left-overs, alone. Food is a blessing and for those of us who are not in a state of famine, its presence is something for which to be thankful. Enjoy it. Savor it. Be conscious of what you choose to eat, and your own hunger. Respect your body, and your tastebuds, and trust yourself to eat in balance with your needs.
And most importantly, enjoy all that comes with the food....family, friends, warmth and humor. These things, along with the odd piece of chocolate, are vital for our souls!
Happy Holidays! Be good to yourselves.
Wednesday, December 9, 2009
Tuesday, November 24, 2009
Chaos? Just add cookies and chocolate...
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!
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!
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!
Friday, October 30, 2009
Happy Halloween!
This blog is directed to my American audience; I have never experienced such an amazing celebration of the ghost and the ghoolies as I have since living in this country! And as much as I feel the urge to inspire us all to offer dried fruit and home-baked cookies as alternatives to candy tomorrow, I am old and ugly enough to know that this would be nothing short of a waste of time!!
Instead, I encourage you to enjoy this fun-filled holiday, and embrace the wonderful tradition of the costumes and candy with an open mind and a generous spirit. For those of us with little children in the house, it is often the art of trick or treating which is as much anticipated as the sweet treats themselves....sweet treats which DO NOT need to last from now until Christmas! My advice to you all is to throw yourselves into your activities tomorrow, chocolates and candies to boot, and then get rid of all the left over candy after the week-end. That's right, I'm advising that you THROW IT AWAY. Wasteful? Well, that depends on your definition....if having sugar/artificial coloring/artificial flavoring - filled children for the next 2 months is your idea of heaven, then stop reading this right now, but if not, and if you value your health and your waistline(!), then throwing candy in the trash is not wasteful, but healthful.
As a side-note - it seems like some conspiracy theory that the beginning of the flu-season coincides with this sugar-filled celebration .... at the best of times, sugar is not exactly firm friends with our immune system, so the sugar-binging effect of Halloween definitely leaves us immune-compromised. As I said at the beginning of this blog, I don't want to kill this holiday, but I urge you to limit the candy-overload to just this week end .... and with it, give yourselves a fighting chance of staying healthy this winter!
Happy Halloween!
Instead, I encourage you to enjoy this fun-filled holiday, and embrace the wonderful tradition of the costumes and candy with an open mind and a generous spirit. For those of us with little children in the house, it is often the art of trick or treating which is as much anticipated as the sweet treats themselves....sweet treats which DO NOT need to last from now until Christmas! My advice to you all is to throw yourselves into your activities tomorrow, chocolates and candies to boot, and then get rid of all the left over candy after the week-end. That's right, I'm advising that you THROW IT AWAY. Wasteful? Well, that depends on your definition....if having sugar/artificial coloring/artificial flavoring - filled children for the next 2 months is your idea of heaven, then stop reading this right now, but if not, and if you value your health and your waistline(!), then throwing candy in the trash is not wasteful, but healthful.
As a side-note - it seems like some conspiracy theory that the beginning of the flu-season coincides with this sugar-filled celebration .... at the best of times, sugar is not exactly firm friends with our immune system, so the sugar-binging effect of Halloween definitely leaves us immune-compromised. As I said at the beginning of this blog, I don't want to kill this holiday, but I urge you to limit the candy-overload to just this week end .... and with it, give yourselves a fighting chance of staying healthy this winter!
Happy Halloween!
Tuesday, October 27, 2009
Cooking up some goodness!
As the weather cools, we naturally migrate towards warmer, carbohydrate-based dishes. But don't think this means only freshly baked cakes and cookies! A lovely friend of mine just reminded me that not everyone knows about the grain I consider my favorite....Quinoa (pronounced: Keen-Wa).
Quinoa is nutritious whole grain which is high in fiber and a great source of protein (containing all eight essential amino-acids) - its protein content being what sets it apart from other whole grains. I particularly love it because it is gluten-free, so helps me on my path of trying to find filling and satisfying foods which agree with me! As you might suspect, Quinoa is as old as the hills, and was a primary staple of the ancient Incas. It has a slightly nutty flavour, (but don't worry my nut-sensitive audience, it's a grain, not a nut).
Not only is it a nutrition-powerhouse, but it is really versatile which makes it a good household staple ... I eat it as a warm porridge in the mornings when it's cold outside, and also as a substitute for pasta for lunch or dinner. I often have a big batch of cooked quinoa in my fridge, and in the mornings I just warm some up with soy or rice milk, add fresh or dried fruit depending on the time of year, a few nuts and/or seeds, and blue agave to sweeten - easy! I also have a handful of much-loved dinner recipes and here I give you my favorite to help inspire you to try it! Yum....
Quinoa with Roasted or Grilled Vegetables
I love this recipe – it’s a great, easy and can be served at room temperature in the summer or warm in the winter. Due to the high protein content of quinoa compared to other grains, it is a meal in itself, but feel free to add grilled chicken, goats or feta cheese, and nuts and seeds to make it more filling!
Serves 4
· 255g/9 oz quinoa
· 1 red or orange pepper
· 1 green pepper
· 1 yellow pepper
· 2-3 small courgettes (zucchini)
· 1 red onion
· 3 carrots, peeled
· 10 mushrooms
Chop all the vegetables into similar sized ‘large-bite-size’ pieces. Cut the mushrooms in half or leave whole if they are small. Toss in a bowl so that they are covered with olive oil, salt & pepper.
Quinoa is nutritious whole grain which is high in fiber and a great source of protein (containing all eight essential amino-acids) - its protein content being what sets it apart from other whole grains. I particularly love it because it is gluten-free, so helps me on my path of trying to find filling and satisfying foods which agree with me! As you might suspect, Quinoa is as old as the hills, and was a primary staple of the ancient Incas. It has a slightly nutty flavour, (but don't worry my nut-sensitive audience, it's a grain, not a nut).
Not only is it a nutrition-powerhouse, but it is really versatile which makes it a good household staple ... I eat it as a warm porridge in the mornings when it's cold outside, and also as a substitute for pasta for lunch or dinner. I often have a big batch of cooked quinoa in my fridge, and in the mornings I just warm some up with soy or rice milk, add fresh or dried fruit depending on the time of year, a few nuts and/or seeds, and blue agave to sweeten - easy! I also have a handful of much-loved dinner recipes and here I give you my favorite to help inspire you to try it! Yum....
Quinoa with Roasted or Grilled Vegetables
I love this recipe – it’s a great, easy and can be served at room temperature in the summer or warm in the winter. Due to the high protein content of quinoa compared to other grains, it is a meal in itself, but feel free to add grilled chicken, goats or feta cheese, and nuts and seeds to make it more filling!
Serves 4
· 255g/9 oz quinoa
· 1 red or orange pepper
· 1 green pepper
· 1 yellow pepper
· 2-3 small courgettes (zucchini)
· 1 red onion
· 3 carrots, peeled
· 10 mushrooms
· 1/2 a butternut squash
· Olive Oil
· Salt and freshly ground pepper
· 3 good handfuls of mixed fresh herbs (basil, coriander, mint, flat-leafed parsley)
Preheat the oven to 425°F
· Olive Oil
· Salt and freshly ground pepper
· 3 good handfuls of mixed fresh herbs (basil, coriander, mint, flat-leafed parsley)
Preheat the oven to 425°F
Chop all the vegetables into similar sized ‘large-bite-size’ pieces. Cut the mushrooms in half or leave whole if they are small. Toss in a bowl so that they are covered with olive oil, salt & pepper.
Either:
Place on a roasting tray, as spread out as possible. If the roasting tray is too small for them to be only 1 layer, use 2 trays.
Place them in the oven to roast – 40-50 minutes. Shake them around in the tray once or twice during this time.
Or:
Place on a roasting tray, as spread out as possible. If the roasting tray is too small for them to be only 1 layer, use 2 trays.
Place them in the oven to roast – 40-50 minutes. Shake them around in the tray once or twice during this time.
Or:
Put them on the grill / BBQ, turning occasionally, until they are cooked through.
Boil the quinoa according to packet instructions. Drain.
When they are soft and crisp, remove the vegetables from the oven and toss them into a bowl with the quinoa. Throw in the fresh herbs, loosen with a little more olive oil, toss and season to taste!
Notes:
1. Quinoa is similar in taste and texture to couscous but it is wheat-free and has a higher protein content. It’s a great grain to keep in your cupboards! I love it.
2. Remember that you can substitute different vegetables, depending on what you feel like and what is in season.
Boil the quinoa according to packet instructions. Drain.
When they are soft and crisp, remove the vegetables from the oven and toss them into a bowl with the quinoa. Throw in the fresh herbs, loosen with a little more olive oil, toss and season to taste!
Notes:
1. Quinoa is similar in taste and texture to couscous but it is wheat-free and has a higher protein content. It’s a great grain to keep in your cupboards! I love it.
2. Remember that you can substitute different vegetables, depending on what you feel like and what is in season.
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