Eat + Enjoy + Restore
It’s the most wonderful time of the year…but it can also be the most stressful. The Holidays can be especially tricky when you’re trying to heal your relationship with food and your body because we often see family members who, despite their best intentions, […]
Have you ever watched TV with a family-size bag of chips that was half full one minute and empty the next, leaving you wondering how they disappeared so quickly? How about grabbing a piece of candy every time you walk past the candy jar at […]
Just say, “No.” Any of us born in the 80s or 90s had that phrase drilled into our brains about drugs. And honestly, it’s solid advice – saying “No” and being assertive, especially regarding our food choices.
Being assertive is a skill that has taken me years to master, and while I am still a work in progress, when it comes to food, I don’t feel guilty about not eating when:
A) I don’t like the food.
B) I am not hungry (whether physical or some other type of hunger- like emotional).
C) I know the food will make me feel bad after I eat it.
A significant component in mindful eating is changing your mindset around food – from being in control of food to being IN CHARGE of what you eat. If you control your eating, you can quickly find yourself out of control with eating. Versus when you are in charge, you can make your choice around food and move on – like the grown adult you are!
Even with a change in mindset, you can feel “guilt” around eating, no matter the situation. So it’s essential to have some mindful eating skills and a mindset shift you can fall back on when you need to.
Have an idea of what and why you will eat before entering a social food situation. Planning isn’t always possible, but having an intention of what you want to experience and how you want to feel after eating can help you make the best choice for you at that moment and decrease guilt and anxiety later on.
For individuals with food sensitivities, it’s crucial to consider what food choices will be available and what you want to feel after eating.
I think this may be the most important yet overlooked skill of mindful eating. It sounds easy, but deciding what you are going to eat and how you will feel after eating – making a decision – is key to being in charge of your food choices. Whether eating something you know you have a sensitivity to, but you eat it because it’s your favorite dessert that your Aunt Martha makes, OR choosing not to eat it – the power lies with you, not the food. And the power does not lie with the person who made the food either! Once you take away the control of food and other people’s opinions, you take charge of your eating choices.
Hunger is more complex than just the pain you feel in your stomach if you go more than three hours without eating. Physical hunger (that pain you are experiencing) is regulated by your hormones, while Emotional hunger is present to satisfy an emotional need. You could also consider Taste and Desire hunger as different types used to fill a need for food.
Practicing mindfulness and becoming more aware of the different types of hunger we experience throughout the day will help you understand and take charge of your food choices and what you need at that moment.
To recap, it’s not only essential to know what the best foods are for your body to help decrease inflammation, but you have to know how to use the knowledge you’ve gained about food and yourself MINDFULLY in the REAL WORLD. Hopefully, these three skills I have my clients work on can help you understand your food choices and become in charge and more assertive about your eating habits – helping you eliminate all the unnecessary and unhelpful food guilt in your life. Remember, you can say “No” and “Yes” to what and when you want to eat.
In my Green Chia Pudding recipe, I’ve written about copper before, and we’ve talked about it in my Free Facebook Group, The Nourished Life: Nutrition and Wellness (along with other essential micronutrients like Vitamin K2, Vitamin D, Vitamin C, and Magnesium.) To recap, Copper (along […]
As a mom of four, I’ve put to the test several kids and baby products on the market. Right away with my first child, I made the switch to limit the amount of plastic and chemicals that my little one came in contact with. Plastics […]
So now that I’m a mom of four kids ages 6 and under. I’ve had to streamline my meals, grocery shopping, and pantry staples. This has been especially true now that I’ve headed back to working part-time and seeing one on one clients. Gone are the days of making pancakes from scratch, enjoying a cup o still warm tea, and quiet mornings (unless I want to get up at 4:00 AM….um it probably will not happen).
Since most of my clients have families of their own and are just as busy juggling everyone’s day-to-day activities, I thought it would be good to share the top 5 protein foods I have been relying on lately.
When I have more protein for my meals and snacks, I’ve noticed I just feel better. Call it the better blood sugar control or impact protein has on our satiety gut hormones – either way, my body feels better, and my mood is MUCH better when I have a balanced meal/snack with adequate protein.
The same goes for my kids. They feel better eating a more balanced meal or snack, thus act better, making my life easier. Most kids from 4 – 13 years old need anywhere from 20 – 30 grams of protein per day. Which doesn’t really sound like a lot – but throw a picky eater into the mix (like my own four-year-old), and it can be more complicated than you expect.
To be honest, these Rx Kid Bars have been an absolute lifesaver. Packed with about 5 grams of protein in each bar, they are the perfect size for kids and are soft, easy to chew, and contain no nut chunks. I used to buy my kids the adult version of these, but they didn’t go over that well, and I found that we were wasting most of the bar when my four-year-old picked out EVERY SINGLE almond piece. That being said, I was hesitant to pay to buy separate bars for my kids. Was it worth the extra cost?!
Um, yes, yes it was. These are stashed in my diaper bag, car, and even my work bag. My four-year-old son loves peanut butter chocolate, and my daughter is a big fan of double chocolate chip. Sometimes on those mornings (oh mom, you know those mornings), this is what I grab my kids for a quick snack/pre-breakfast they can nom on in the car on the way to school and preschool. I find it easier to subscribe to these on a monthly order at Amazon; that way, I don’t have to remember to order.
Extra points go to these Rx Bars for containing egg white protein, as it is lowest in arsenic, lead, and cadmium versus other types.
When I was deep into my morning sickness with the twins, I relied heavily on these Munk Pack Protein Cookies. to make it through the day. The plant-based protein was easy to digest, kept me full longer, and stabilized my blood sugars better than crackers or granola bars. They contain Monk Fruit extract as a sweetener, so they are lower in carbohydrates than other “cookies.” They are all gluten-free and soy-free, so they can be a great convenient snack for those who may have food sensitivities. My two favorite flavors ended up being Peanut Butter Chocolate Chip and White Chocolate Macadamia. You can find them at health food stores, Wal-Mart, and directly on their website.
Another easy snack I love to have on hand for my family is jerky, dried seeds, and nuts. For jerky, The New Primal makes some great jerky products. My kids’ favorite has been these Turkey Sticks. They come in multiple flavors, but my kids have really been a big fan of the turkey. I like to buy them in a bulk pack. That way, I can stash them in my car, bags, and pantry for an emergency snack or tantrum attack. Sometimes I wonder if I have a food hoarding problem…..
But anyways – loved how these jerky sticks don’t contain all the additives and chemicals traditional jerky has. Honey, celery powder, and onion powder are the main ingredients – and are ingredients I feel good about feeding my kids. You can buy these jerky sticks HERE.
If you are more of a plant-based family – look no further than sprouted seeds. My favorite are these Go Raw Pumpkin Seeds.
Besides protein, pumpkin seeds are a great source of magnesium (a mineral we all could use a little more of) and fiber. They’ll help you and your family stay full longer on the go, which is why I always keep them around to add to salads, soups, and sweetened snacks. I’ve found that they are easier to chew for my kids than nuts, plus they are safe to take to school!
Breakfast is my favorite meal of the day, but sometimes it can be a pain to make. I always feel rushed in the morning (no matter how early I wake up), and I don’t like leaving my kitchen a mess before I head to work. That’s why I have been LOVING these protein waffles.
Simply put, my four-year-old is obsessed with THESE. He loves these waffles so much. He likes to eat them plain and even on the go. I love that they have simple ingredients but still packs a whopping 10gm of protein for two waffles.
We have been using the mix to make a big batch ahead of time for the week to save money. The mix also allows you to make it dairy-free (which I need due to my cow’s milk sensitivity). To even add more of a nutrition punch, throw some egg white protein powder or collagen (see one of my favs below).
After the birth of my twins, I really tried to focus on eating well for recovery and supplementing with the right products to help my body heal. Now, I’ll dive more into collagen in a later post. But I really believe that supplementing with the right type of collagen along with the right vitamins has helped me recover and feel more comfortable in my skin and new body quicker than I (or my doctor) expected. You can buy these collagen packets online, and I found them to be SO convenient to have (again) in my bag to add to smoothies or treats on the go.
As Ben Franklin put it – “Time is money.” – and oh man, has I become aware of this now. I’ve definitely had to weigh the cost/benefit of some of these food items. Could I probably make a “cheaper” version of some of my favorite go-to snacks – yeah, I bet I could – but would I have the time to do it?! NO!
So for me, it’s worth spending a little more for convenience so I can have more time with my family. I know not everyone has that ability, so the critical thing to remember is that, whether you buy or bake, having the right knowledge of how to make your family and yourself feel well with food on any budget is key.
