Thursday, September 1, 2011

Day 61 - Your Credit Card Eating Habits

Did you know that we spend, on average, 23% more with a credit card than we would with cash?

It kind of makes sense if you think about it.  A credit card is abstract. All we have to do is swipe it, no matter if it is $5 or $5000. We get the bill at the end of the month and THAT is when we have to pay.

Have you ever thought that, just like your credit card habits, not paying any attention and being present for your meals may create the same effect of consuming more?

Haven't you ever been at a movie and eaten a whole bag of popcorn, without even knowing it? All you had to do was reach your hand in the bag, and insert it into your mouth. You never had to pay attention.

In a study subjects that watched TV for an hour ended up eating 28 percent more popcorn than those who watched it for only half an hour.

What about eating lunch while reading the newspaper or listening to a radio program? You reach your destination and realize that you ate the whole family size bag of chips and your sandwich!

In another study, people who listened to a lunchtime radio mystery ate 15% more than those who didn't. 

 When we engage in behavior without our attention, we unconsciously produce unsatisfactory results.

When you pay for a purchase with cash, you have to count the bills and make sure that you hand it off right. You observe whether the cashier gives you the correct change.

You are excited because you are purchasing something that you can inhabit this very moment.

When you are present for a meal or snack your brain is taking note of every mouthful. You can feel the sensation of the food, and even remember and recall it later. You do not have to weigh your food or count calories, because your body naturally takes note.

You derive satisfaction from the process of eating, which is the reason why your body wants to do it in the first place. 

Putting things off or ignoring them until later is not only going to catch up with you in the long run, it also is downright weird!

Spending money and eating food is fun and pleasurable. Why not pay attention to the joy of it? When you do pay attention in the here and now, you get results naturally.

Nat

Saturday, August 27, 2011

Day 60 - Discover Your Beverage Profile: How What You Drink Impacts Your Emotional Life

Step 1 in The Awake Eating Method is Cleanse. It is all about investigating how what you drink affects your body and your life. Here is a sneak-peek into what you will learn about yourself in session with me:

What follows is a general breakdown of different types of beverages, and what they symbolize emotionally. Find what beverages you drink on a regular, consistent basis and investigate whether the emotional needs correlate for you. These are general, from observation with clients, so take what resonates and leave the rest...

SODA: Needing direction; wanting more goodness and positivity in daily life.
  • Soda is essentially sugar water. It is sweet and gives you an initial burst of energy. The problem, though, is that soda is like a life preserver in your day. It may keep you from sinking initially, but it is nothing like getting on a boat of true nourishment. A life preserver keeps you floating aimlessly, while a boat (symbolizing a nourishing meal or water) gives you actually stability and direction to follow your dreams.
DIET SODA: Withholding pleasure; restriction from what you really want in life.
  • When you consume an artificial sweetener your taste receptors send a signal to the brain to prepare the body for the delectable food on its way. But nothing comes. It is like a child about to eat an ice cream cone.... and then it falls and splats on the ground. Drinking these beverages may symbolize that you are not allowing yourself to experience true pleasure and goodness.
COFFEE: Believing that you are not enough; that you do not have the abilities you need.
  • Coffee (or caffeinated beverages) can give you an advantage or edge. You have a burst of energy from your stress response and your mental acuity is enhanced for work and creativity. Overtime, though, it depletes your ability to function at the bare minimum without it. This drink is used because deep down we really believe that we do not have the abilities, skills and talents within to achieve what we desire. 
ALCOHOL: Escaping from your true expectations of life; numbing negative thoughts.
  •  Alcohol can be a powerful sedative. Your brain and neurotransmitters are altered, almost as if we are letting another identity take over, because we are not enough. You may feel reprieve from what is overwhelming you outside of yourself, and numb from the thoughts from within. The tendency with alcohol is to push away the true potential that we feel is possible in our lives.
WATER: Flow, investment, cleansing. 
  • Being that we are made up of 70% water it is obvious of its power in our lives. If you drink water on a regular basis you allow things to come and go in your life. Drinking this beverage allows a river of abundance to make its way into your life; where new packages come to you from upstream, and what no longer serves you can be released downstream.
Once you have identified the underlying emotional reason that you are choosing beverages, we can begin to work on addressing your true needs with something other than diet...

Nat

Thursday, August 25, 2011

Day 59 - Is the Recession Making You Fat?

Have you ever had a negative conversation about money, the stock market, the economy or the state of the world, and subsequently felt hunger bubble its way into your awareness?

Have you ever watched the news packed full of war, murder and rape, and suddenly felt the desire to snack on something rich and dense?

What about watching a horror, suspense, or doomsday movie? Do you have the urge to calm your nerves with food during or after?

A recent study was presented August 5th at the annual meeting of the American Psychological Association in Washington, D.C. In it the researchers took two groups of participants. One group was primed to have a 'survival' mindset with words like "withstand" and "deprivation." The other group was primed with an abundance mindset with words such as "plenty" and "ample."

The participants with the survival mindset ended up choosing food that was high calorie and dense, while the abundant-minded participants simply chose the items that were the most tasty to them at the moment.

What this study is implying is that when we feel that resources are in jeopardy we naturally compensate by choosing calorie-dense, life-sustaining foods. 

Normally there is nothing wrong with this. Our psychology is intertwined with our physiology; we are designed to perceive a threat or coming famine and act on in with instinctual behavior. This is one of the reasons why the human species is still here.

The problem is that we are bombarded with the survival mindset constantly. Any news segment proves that with the now standard phrases of the 'bad economy', the 'stock market falling' and 'the recession'.

You may even have due reason to react. Maybe you have been out of work, your investments are in peril or there has been talks of lay-offs at your company. You could be skimming by every month to pay your mortgage.

The key, no matter what your situation, is to realize that a healthy and happy body is THE most important asset in whatever may come. 

So, our goal today is to get you to shift from instinctively reacting to joyously embracing the world.

Here are some tips to shift your mindset to abundance, 
and truly believe it:
  1. 80/20 Rule: 80% of the time that you watch or read something, have it be positive, good-feeling news or entertainment. 20% of the time become informed by observing the negative things. You are not putting your head in the sand. You are becoming aware, while also choosing to feel good and grateful for what is working in your world, and THE world. 
    1. One way I do the 80/20 Rule is by simply watching 15-20 minutes of the evening news (morning news seems to be more fluff) while devoting all of my other free time to inspirational or comedic reading, movies or TV programs.
  2. Solution-Mindset: Every time that you find yourself experiencing negative emotion when you come up against the survival aspects of living, simply find a quick action-step. For instance, if you get fearful about the rising cost of food, make a commitment to, instead of buying your Iced Latte every morning, putting that money away to buy canned goods and non-perishables for your pantry. This feels good and 'abundant' verses feeling helpless and doubtful.
  3. The Power of Three: Every time you think a negative thought, come up with three better-feeling ones. This one works like a charm!
  4. Spend Money on Food: I know this sounds pretty silly - but so many of us spend money on other things; coffee, clothing, trips, tickets, alcohol, etc. Make sure that you are stocking your house full of food so that you do not get caught in the 'survival' mindset. 
    1. I know this one sounds counter-intuitive. Nutritionists have been saying for eons to not buy too much food, because we will end up eating what is available. Yet we are finding that deprivation and the feeling of  'not enough' is what perpetuates detached eating behavior (just like the above study shows).  
When you use the above tips, you will notice a dramatic increase in your ability to function and thrive no matter what economic environment you live in.

To a day of abundant-mindset thoughts and eating...

Nat

Resources: Wild Stock Market Could Make You Eat More, msnbc.com, by Rachael Rettner


Tuesday, August 23, 2011

Day 58 - Why Losing Weight for You is Harder Than Ever Before!

Over the weekend I talked with a weight loss expert. Struggling with weight most of his life he had tried many different diets and gone to extremes to achieve the body he wants.

Now he is at a crossroads. Every time he goes on a 'fast' or eats a limited diet of raw foods or one-meal-a-day, he is finding that it is getting harder to lose weight than ever before.

He had become an expert at losing weight but was a total novice at the real goal in mind; achieving a natural and effortless weight!

Most Americans are experts at losing weight. We know how to count calories, identify brand name diet foods and programs, Zumba, crunch, and elliptical-our-way to a sweaty mess.

Yet very few of us know how to find our natural, effortless, beautiful weight and maintain it for a lifetime.

The salad that used to shed the pounds, is now packing 'em on.

The exercise that toned that body is producing nada.

This guy is trying so hard and not getting results. It is enough to drive anyone crazy!

The problem is that when you become an expert at losing weight, you are developing a skill set that is slowing down your production of health and happiness.

The key to a killer body is trust

If you went to work tomorrow and no food showed up in the lunch room, would you trust your boss? Would you want to work for your company, or be able to?

The cells in your body are your citizens, working 24 hours a day to digest, transport, feed, build, destroy, protect and cleanse out for you to live, love and thrive. They are an HR departments dream. A huge community of workers who are completely devoted and loyal to the CEO; you.

They are locked inside you and they do not have a choice to quit and go somewhere else. Live together or die alone.

When a weight loss expert diets, fasts, deprives, forgets or disregards the energy needs of these trillions of citizen cells, these workers lose trust in Mr.CEO-upstairs.

Every time you are physically hungry and decide not to eat, you are neglecting your citizens.

Every time you decide to eliminate certain categories of foods or cut your calories to lose weight fast, you are becoming a dictator, governing without regard for your villages basic needs.

The citizen-cells turn on one of the most powerful biological skills for survival; starvation physiology. They slow down production of every factory in the body, send most guys home and any food that may trickle its way in (when you finally DO cave in and eat) is not burned but preserved at the body's storage depot; as FAT.

Hope is not lost.

Your cells can forgive and forget. All you have to do is know what your cells need and deliver it as the exceptional leader that you are.

Your cells need nutrition every 3 hours, preferably a meal with protein, fat and carbohydrate for all their building needs.

Your cells need you to listen to them by learning how to listen to hunger and fullness.

Your cells need a relaxing eating environment where digestion is optimal and the nutrients actually get delivered into the bloodstream super highway.

Your cells need your attention. When you nourish and love them, they will finally be able to build the body of your dreams.

Nat



Tuesday, July 12, 2011

Day 57 - How NOT Focusing on Weight Will Help You Shed the Pounds

Love and accept yourself and realize your dreams.
Does this sound like you?

When I lose X amount of weight I will:
  • Go out and date
  • Find my soul mate
  • Join the gym
  • Attend more social engagements
  • Travel
  • Pursue my passion
  • Start my own business
  • Feel confident
  • Reach out and make friends
  • Get my dream job
Have you acquired the belief that you are not good enough until you get to a certain number on the scale (or a certain body type)?

I have news for you. Our belief that weight loss is what will make us happy is what is perpetuating weight gain.

Everything you desire in your life is available to you now, not twenty pounds from now. 

When you pursue your dreams and get happy you will not be as likely to rely on food to feed your emptiness.

When you find the place within yourself that is full of value, regardless of how you think you look, you will not seek extraneous value from the meals and snacks in your day.

When you focus on health and happiness, weight will naturally become a non-issue.

Focus on happiness from living, breathing, moving and enjoying your body today. And then feel the results.

Wednesday, July 6, 2011

Day 56 - Lose Weight In Seconds

Have you ever felt weighed down by your body?

Maybe you feel bloated after eating a food that did not sit well.

Perhaps you stuffed yourself into uncomfortable fullness and you are crawling in your skin.

Most likely your issue with weight eventually turns into an inner dialogue of disapproval and even disgust towards your current state. You may feel ashamed or guilty for engaging in a diet 'indiscretion.' Your inner dialogue becomes consumed with negative and destructive self-talk.

A recently published UK study found that 97% of women say 13 negative things about their body a day (such as, "I hate my thighs" or "I'm ugly"). Are you one of them?

I am here to teach you how to lose weight in seconds.

This one technique will release your feeling of being 'fat' or 'ugly' and increase your appeal and attractiveness to others (and yourself!).

Whenever you have a negative thought about yourself, find an alternate better-feeling one. 

Imagine that you are talking to a friend or a child with a compassionate tone. Here is an example:
  • "I am fat and disgusting for eating that whole carton of Haagen Daz."
    • Alternate better-feeling thought: "I am feeling some heavy emotions from not listening to my body. I think I will take care of my body now by relaxing. I appreciate that my body gives me the opportunity to learn this lesson."
    • Alternate better-feeling thought: "Eating the whole carton of ice cream made me feel tired and bloated tonight. I would not choose to have this experience again. I am appreciative of this experience, that is teaching me how to listen to my body's wisdom."
Within seconds you can lose the weighted and heavy thoughts of your mind and move forward right away into better-feeling actions and experiences that feed a healthy and sexy body. 

To a day of losing the weight of your negative thoughts!

Nat

Monday, June 20, 2011

Day 55 - Day Trip Dingbat

Have you ever gone on a day trip and your eating habits were suddenly out of whack?

You beat yourself up over not following your regular, comfortable eating plan?

Or maybe you feel guilty for eating more than you usually do?

What makes us suddenly become a day trip dingbat?

I have the answer for you because I did it yesterday.

Father's day trip up north was spontaneous. We decided to go and were in the car and leaving within a half hour. My usual cooler full of miscellaneous goodies fell by the wayside.

I had eaten a good breakfast beforehand.

We ate when we got there, where I felt my fullness and savored just half of my meal (at 12:30).

We ended up walking around town, looking at shops and taking in the beautiful sunny day.

At 2:00 PM I was already hungry. Here is where some who have not been trained in body wisdom and awakened eating may sabotage their day. It felt like I just ate. In fact, it seemed like just minutes ago that we left the restaurant and began exploring. When I looked at the time, though, it made sense. My hunger signal was telling me that I had been walking and exerting myself for an hour and a half - and had burned up the reserves from my small lunch.

Remember, when you go on day trips or errand runs you are most likely moving around more than you usually do. Your hunger is going to be a bigger, and for good reason. 

I ate the contents of my doggie bag (a bit ravenously) as we drove to the city center to get errands done. No bottle of water. I was thirsty.

By 4:00 PM, we left the concrete jungle of consumerism and I was feeling so depleted. The walking, bending, standing, eye-to-hand coordination and mental acuity that were required to get in and out of the hell of shopping had sucked me dry.

Never underestimate the effect of stress, no matter how enjoyable or subtle it may seem, on your biological needs. Your body will need more nutrients and hydration to deal with the added energy demands.

Driving home, with another meal in hand from the local co-op, I had to reflect. How would my day have gone if I had made sure that I honored my hunger needs with the increased demands of the day? What would it have felt like to have a crisp and cold bottle of water with me throughout the events? 

Here are some pointers to prevent becoming a day trip dingbat:
  • Pack snacks in a cooler, so you have bites to eat as you move around. Most people do not want to go from restaurant to snack stand every two hours (because of budget or inconvenience) so they will ignore their hunger and gorge themselves when they finally do get access. 
  • If some of the following thoughts come into your mind, remind yourself of the different nature of this day, with increased energy demands, hydration (if it is summer), and stress. Think shopping in the mall is not a big deal? You may be walking an extra 2 miles that day!
    • I can't be hungry already! I just ate two hours ago.
    • I should not eat any snacks.
    • I already ate three meals today.
    • I already had my allotted calories of the day.
    • I can't believe that I ate that ice cream cone. I should not eat anything else all day.
  • Always bring water! Water can give you a boost of energy when what you really need is hydration, not more food. 
A day trip dingbat is someone who forgets to listen to their body the moment that they leave their routine  comfort zone. The goal with The Awake Eating Method is to awaken your body's innate wisdom so that you feel prosperous and abundant in your body, anytime and anywhere.

To day trips that leave us feeling better than we started!

Sunday, June 19, 2011

Day 54 - The Obstacle Course Compound of Dieting

There are many psychological and physiological reasons why diets do not work. Today, though, I am going to bring up one of the more simple reasons.

If I were to ask you to do something that would make you dislike your life, would you do it? Maybe you would, initially, because of a promised reward but how long could you manage?

As human beings we have some primary biological motivators, one of which is avoiding pain or discomfort. This is a primal instinct, and dieting usually does not fare well with this innately wired mechanism. The discomfort that comes from consistently restraining, restricting and depriving eventually triggers are basic need to allow.

I understand that sometimes to get what we want we feel that we have to sacrifice, be uncomfortable and push through our walls. That makes sense, to a certain point. If our discomfort and wall-busting efforts lead us to an endless obstacle course we are screwed in two ways; we will never achieve our true goal AND we will quit the game feeling worse then when we began.

I see dieting as a small compound isolated on the outskirts of our world. People get sucked in after getting lost in the wilderness and end up trying to conquer each obstacle course set before them. They focus on staying within the confines of the dieting compound, out of fear for what lies beyond the boundaries.

Why Diets Make Us Hate Our Lives
  • The goal with dieting is to lose weight. The obstacle course always leads us to the end. Then we have to start all over.
    • If that was your true goal, than ANY diet would work (including the eat-only-twinkies diet). Most likely your true desire is to develop a healthy relationship with food and body that lasts a lifetime.
  • Dieting teaches us to be afraid of food. The obstacle course gives us no tools to explore beyond the confines of the game.
    • We learn that certain foods will make us fat, sick, congested, inflamed and tired. We sometimes feel more at odds with food after a diet than before. We lose the ability to find pleasure in eating.
  • Dieting teaches us to not listen to our body. The obstacle course sees you as just another participant, not a unique human being.
    • We have a calorie ceiling so we do not listen to our hunger. We have not eaten all day because of wacky diet rules, so we eat beyond comfortable fullness in starvation mode. We employ will power; the essence of which is to deny our desires.
  • Dieting teaches us to listen to someone else. The obstacle course was made by someone else and we begin to believe that we cannot create our own path.
    • We learn that a doctor, nutritionist or infomercial lad knows more than we do. We feel anxious about making food decisions without referring to them or their materials. We get confused in a world with thousands of different diets - teaching us that THEIR way is the best.
  •  Dieting teaches us what to eat. The obstacle course keeps us focused on rules rather than how we truly feel.
    • Every year a new food is taken off the bad list and put on the good list and vice versa. Some Nutritionist's say you should eat carbs at every meal, others say protein. Some say grains are good, others say grains are bad. This is crazy making!
  • Dieting makes us feel bad about ourselves. The obstacles wear us down, and there is no time for enjoyment or play.
    • Instead of approaching ourselves with compassion, curiosity and delight we learn to treat ourselves with shame when we connect follow the rules.
Just a stone throw away from the obstacle-course of dieting are thousands of acres of planet to discover, rich with pleasure, sensation and beautiful experience. Are you willing to step into it?

If you do not like your life while dieting, chances are you will not continue living it in that way. It is time to quit the dieting and emerge into the world with your happiness and pleasure intact!

To a day of free-roaming pleasure with eating!

Natalie provides local and long distance Nutritional Counseling using her exclusive formula for long lasting natural weight management.

Saturday, June 18, 2011

Day 53 - The Ultimate Goal After Every Meal

Why do you eat? What is your ultimate goal from every meal or snack?

I know, a very simple question at first blush. When you really start thinking about it, though, you can begin to understand its depth. The answer to this question is one of the essential keys to awakening your healthy, vibrant and sexy body.

Take a moment to ask yourself what your prime motivations are for eating.

Ask yourself the following questions:
  • Do I eat to appease my body's basic needs?
  • Do I eat for energy?
  • Do I eat because I'm hungry?
  • Do I eat to feel stuffed and full?
  • Do I eat to distract myself?
  • Do I eat to get temporary taste-bud pleasure?
  • Do I eat to just get through the day?
All of the above illustrate one of the primary blocks to achieving long-lasting success developing a healthy relationship with food and body. Our true core reasons for eating are not reactive and surface-oriented; they are far deeper than you may realize.

What would happen if you felt like this after eating?
Ask yourself these questions:
  • Do I eat to feel light?
  • Do I eat to feel energetic?
  • Do I eat to enhance my body's pleasure throughout the day?
  • Do I eat to nourish and give to my body?
  • Do I eat to feel confident?
  • Do I eat to care for myself?
The truth is that our ultimate goal when eating is to end up feeling better. Our prime core reason for eating is not just for energy or pleasure in the moment that we eat; it is for a prolonged experience of gratitude and positive sensation well after.

When I ate my mid-morning snack today my goal was to end up feeling light and free. I imagined my body getting nourished and feeling improved from where I began. I cut my banana up and found that half-way through (after slathering almond butter on top) I was calm, centered and light; I no longer was hungry and was at a comfortable fullness. I took the remaining snack and put it away for another time, knowing that the pleasure I derived from half would supplement the bliss of continuing my day in a body open and easy.

Next time you sit down for a meal or snack, ask yourself why you are eating; what is your ultimate goal or motivation for when you are done? Write down the intention that you have and see that by simply setting the target, your body's natural wisdom will lead the way.

To a day of long-term pleasure and ecstasy in the body!

Wednesday, March 9, 2011

Day 52 - More Calorie Myths

A favorite pastime of mine is demystifying the calorie. It provokes and surprises. A unit of measurement that is about as sensible as caveman technology, the calorie may have you hypnotized like a cult-follower to Kool-Aid. Get over it! Cut the chord between you and this delusion, and use your body wisdom instead as a guide.

Why A Calorie Is Not A Calorie
  1. Your Digestive System: Two identical twins can both eat the exact same meal for 30 days but if one of them has taken antibiotics, been exposed to toxins or has somehow damaged his digestive system, do you think that their body composition will turn out the same? You can swallow all the food that you want but do not make the assumption that it will magically be utilized. If your food is not utilized (through stomach acid, proper enzyme excretion, vitamin and mineral co-factor activation, etc.) than it does not count biochemically. In fact, food that is eaten but not used can slow down the rate of metabolism.
  2. Your Endocrine System: Three identical triplets can each consume 2000 calories for 30 days with vastly different results. One could eat 2000 calories a day of table sugar, the second of beef and the third of oil. Will their body composition outcome be the same? Of course not. Sugar calories are different than oil calories because our body responds to different ratios of foods with different hormonal responses. Different sources of calories equals entirely different results in the body. 
More Ridiculousness of Calories In and Calories Out:
  • The calorie was 'discovered' in the 1800's by chemist Wilbur Atwater. He measured calories by incinerating food. A log has a certain amount of calories that we utilize when we burn it in a fireplace, but that is not the equivalent to what it means in our unique and one-of-a-kind body. Why do we still use the calorie? Because it is a simple and cheap way to measure in science when we do not have anything else straightforward and marketable.
  • The 200 calories that you burned weight lifting are not as encouraging as you thought. If you were practically comatose you would have burned a good amount of energy just sitting on the couch watching reality TV, due to your body's utilization of energy, even at rest (this is called your Basal Metabolic Rate). For most people this is about 100 calories per hour. So that weightlifting was actually only worth 100 calories. If you ate a large 110 calories apple before, then you are actually down 10 calories that still need to be burned! Do you see how this does not make sense? Can you begin to understand how odd it is to use a form of measurement that does not take into account the vehicle that is being used, along with its numerous parts and interacting mechanisms? It would be like the automobile industry providing a gauge for fuel mileage across the board, regardless of the vehicle (golf cart or tank), engine size (horse power?), machinery (made by an entirely different company with different technology) or maintenance (how pure is it? how many oils changes and rotations have occurred) is utilized!
  • Timothy Ferris, New York Times Bestselling Author or The 4- Hour Workweek, was recorded by Dr. Peggy Plato, the director of the Sports and Fitness Evaluation Program at San Jose State University in an experiment on calories in and calories out. In 28 days he gained 34 pounds of muscle and lost 4 pounds of fat. With the calorie delusion we would have to assume that he ate 7000 calories a day, while also dropping body fat. He did not eat that many calories. They were amazed to find that the human body's reaction to food is not directly associated with calories. What do you say to that?
Infinite factors are inter-playing physiologically that have nothing to do with calories in and out. Click here to read a previous, more comprehensive blog on the True Meaning of the Calorie.

Nat

Wednesday, March 2, 2011

Day 51 - Emotional Undereating

Overeating and undereating, although they may appear to be opposites, are in fact responding to similar core issues; needing a sense of control or purpose in a chaotic or empty-feeling life. Although those of us who have a tendency to overeat may think that undereaters are a whole different species altogether, it is actually just another form of disordered eating. Here are some of the foundational principles that underlay undereating:
  • Using food restriction as an emotional coping mechanism
  • Allowing weight or body shape to determine worth
  • Disconnection from body wisdom (hunger, fullness, positive sensation)
Are You an Undereater?
  • Have you eliminated certain classes of food (such as carbs or fat)?
  • Do you think that thinner is always better?
  • Do you deal with heavy emotions of anger, sadness, worry or despair by not eating?
  • Does not eating make you feel more in control? 
  • Do you like the feeling of being valued and praised for your level of control and restriction around eating? 
  • When life gets stressful do you place your physical needs last on the list? 
  • Do you tend to get overwhelmed easily and place others needs ahead of your own?
  • Does stress cause you to lose your sense of hunger?
  • Do you oftentimes feel that you do not know what your body needs or what it is telling you?
If you responded yes to multiple questions above than it may be worthwhile to begin to apply some of the basic steps in this blog.

The misfortune of struggling with undereating, whether chronic in the case of anorexia or slightly habitual when under stress, is that it is considered an admirable trait by society. Those who can control and detach themselves from eating are placed on a pedestal and praised. Co-workers, family, friends and strangers give us attention and acclaim when they see us losing weight, nibbling cautiously on food or leaving extra servings on the plate.

Case in point: Recently I got a bout with a horrible flu. I was out of commission for a whole week, writhing in pain in 5 bath tubs a day as the fever coarsed its way through my veins and my muscles felt like they were being eaten alive by virus, aching their way to a slow death. It was horrible. I could not eat anything. The thought of any food made me want to gag, even though I was hungry and so incredibly tired. Finally, after a lot of sleeping I came out the other end. The first day that I went back into town I saw a family friend. Here is how the conversation went:

"Wow! You have lost a lot of weight!" He exclaimed, looking me up and down.

"Oh. Well, yes, I was sick for a whole week and couldn't eat anything. That is probably why." Acting nonchalant I immediately began inquiring in my head. I had noticed that I had lost a good amount of muscle but was surprised that someone would have noticed.

"Well... you should get sick more often!!" He replied as he turned and walked away. I could not believe it. After essentially starving myself for seven days, I was told that I looked better than ever. Not only that, but this person was implying that I should continue to restrict so that I can dive into the realm of immeasurable thinness.

I was hugely disappointed that the thickness and muscle that I had acquired in my legs had been utilized as fuel during the illness. I thought I looked way better filled in, strong and functional. Yet this interaction personifies the fact that many in our society are socially conditioned to believe that a slim and streamlined female figure is better. Is it any wonder that some develop an affinity with undereating when it is applauded? What does it say about our current society when withholding and restricting garners more worship?

Wouldn't you rather create an internal world that has unconditional permission and positive sensation at its hub, fused with a natural radiance and attractiveness that comes from the joy of affirmative feeling? That is what The Awake Eating Method Nutrition Program is about.

If you struggle with undereating it is essential that you learn the following principles and apply them in your daily life:
  1. Radiant health is the currency of beauty. No matter how many of us have been brain washed to believe that a certain body type constitutes beauty, it only penetrates into a shallow level of being. Every single person understands deep within that beauty is really just the ability to shine. When we shine bright from within, giving out our unique gifts and talents to the world around us, we positively affect all who come into our presence. That is the underlying foundational truth of beauty.  
    1. Applicable step: When you find that you are restricting food out of fear of gaining weight, acknowledge that food is what fuels our body with the energy it needs to shine bright for all to see. Food that nourishes us is what creates a canvas for beauty.
  2. Learn the life skill of thriving during challenges. Stress is just a feeling of not being able to cope. We all run into moments of pure overwhelm in life. It could be as simple as worrying about how to make breakfast in time or paying a bill, to something as heavy and complex as your parent's illness or your child's learning disability. The point is being able to deal with life's challenges without using the medium of food as a control tool. We must learn how to nourish our body with food and nourish our soul with self-love.
    1. Applicable step: Next time you are stressed instead of withholding food ask yourself what you need to be able to function optimally. 
      1. Check in with your physical body first. Do you have a headache? Are you tired? Make sure to feel the sensation of your body and take care of it first. Learn to feel your hunger and fullness through Nutritional Counseling. Oftentimes clients do not feel hunger unless they stop and relax for a bit (use the 3rd principle below). If you are not fed or nourished, then you will not be able to thrive and prosper in any area of life. Eat if you are hungry or have not eaten in 3 hours.
      2. Check in with your emotional self. What do you need? Do you need help from those around you? Do you need to call and vent to a friend? How can you process what you are feeling, right now? Consider some self-care options like taking a bath, walking in nature, writing in a journal, taking an extra break at work or writing down what you want to manifest in your life. Your emotions are a gauge that are always telling you what you need to pay attention to. If you feel lousy it just means that you need to feed your soul (and maybe your tummy!).
      3. Check in with the movable parts of your life. Our lives are not static. They are made up of innumerable, infinite potentials that we can reshape and redirect. What can you move around and change to diminish or eliminate this source of stress? Would making meals in the evening instead of watching TV help you take care of yourself the next day? Asking your spouse to pick up the kids two times a week would leave you with more relaxation time? You would be surprised at how many solutions exist for you. It is just a matter of valuing your feelings enough to do something about them.
  3. Understand that you are worth it. Putting off eating because of a packed work schedule, family, kids, and friends are pulling on you or because there always seems to be something more important and pressing going on says that you are functioning under the belief that you do not matter. That could not be further from the truth. If you are an empty cup you have very little to give and your relationships and professional life will suffer. When you take care of yourself and fill yourself up like an overflowing cup you have the ability to create anything from this pool of potential energy.
    1. Applicable step: Create a three times a day check in. If you work this could be during your breaks and lunch. If you are traveling or at home you will make a schedule similar to if you were in an office (i.e. 10am break, 12:00pm lunch, 3pm break). During these check ins do the following:
      1. Deep breathing. Take just three to five minutes to do some deep breathing. All it requires is that you find a private place where you can close your eyes and focus on your breath. Shoot for 5 count for the in-breath and a 5 count for the out-breath.
      2. What do I need now? After the deep breathing, still with your eyes closed, ask yourself what you need. When was the last time you hydrated yourself or ate? Are you upset about something and need an outlet? Simply ask yourself what you need and see what comes up in your mind. This is similar to the "learning the life skill" principle above, but is applied in a habitual way multiple times a day.
      3. What do I want for today? This is so important!! Honing in on your desires is key to fulfilling your emotional self. Simply ask yourself what you want, and see what comes up. 
Nutritionally speaking rehabilitating from undereating is just as simple as learning how to recognize and respond to our body's wisdom. Although the above is a sampling of the concepts you can apply today, Nutritional Counseling can be a powerful way to empower yourself into a place of vibrant health. Here are some of the things that we would cover:
  • Honoring your hunger
  • Feeling your fullness
  • Activating sensation with hydration
  • Rejecting the diet mentality
  • Silencing the food police
  • Love your body exercises
  • Discovering your true beauty
  • Distinguishing emotional needs from physical needs
Remember that whether you apply the above principles or decide to see a Nutritionist you are putting yourself on a new path that is no longer about holding back. You will be starting a new journey with the consent to go ahead and enjoy the positive, good, ecstatic feelings and sensations that you were meant to experience in your lifetime. 

Nat

Monday, February 14, 2011

Day 50 - Prolonged Chewing & Weight Management

My dog Lucy has horrible gas. I mean... it is really bad. Is it foul? Yes! At first I thought maybe she rolled in something dead outside. Nope. Then I thought perhaps she was eating something rank and diseased without me knowing it. I went out and bought hypo-allergenic dog food in the hopes that eliminating the common food allergens could start to calm her gut. Yet when my husband was feeding our dogs a special treat last night I realized that the solution was right under my nose this whole time. In fact, the nutrition program I teach is precisley what could get at the root of Lucy's problem; unconscious eating.

Here is a link to a blog on my dogs Lucy and Basil: Which One Are You?

When Basil was fed a large 2 ounce chunk of chicken breast she gently placed it in her mouth and walked over to a corner to revel in the experience, alone and undisturbed. She would bite off a piece and then position it in the side of her mouth to chew it down. She drooled over and savored every bite.

Lucy on the other hand shocked me. When fed a piece of chicken the size of a deck of cards she swallowed it practically whole. No wonder her digestive system was having such a hard time!

When it comes to weight management, The Awake Eating Method (AEM) was specifically designed to get you to your optimal weight and to deliver nutrients to every nook and cranny in the body (i.e. through enhanced digestion). Enhanced digestion means that your body is able to benefit from what you are eating, and stops releasing craving and hunger signals that were just a product of eating skills gone mad.

Step 3 in the AEM, Savor, was not only designed for enhancing the pleasurable taste and texture of food. It focuses on the sensations of the food beyond the taste buds. Chewing properly allows the rest of your body (your stomach, intestines, etc.) to 'taste' and utilize the food as well.

A recently published study confirms the benefit of this step in The Awake Eating Method.

Published in Appetite, a study from the Functional Food Centre at Oxford Brooks University in England tested the theory, originally introduced by Horace Fletcher in the late 1800's, of prolonged mastication's effect on the eating experience. Fletcher's philosophy was a bit extreme, recommending to chew up to 100 times for each bite, but he claimed that doing so dramatically increased health and weight profiles in his subjects. In this study the researchers compared 35 to10 chews per mouthful and showed that higher chewing counts reduced food intake despite increasing chewing speed. They also doubled the length of the meal for achieving a subjective reference point for feeling ‘comfortably full.'

What this shows is that applying the Savor step, of slowing down and enjoying food has the ability to naturally regulate weight. Learning the skill of how to chew and savor has lasting health effects. I do not advocate counting the amount of times you chew a bite - this monitoring can diminish the enjoyment of the eating experience. Here are some simple ways of applying this step, without the counting:
  • Focus on small bites, rather than large ones with overflowing fork or spoon. 
  • Put your utensil down while you chew and savor each bite. Many of us tend to focus on getting the next bite on our fork or spoon before we are even half-way finished with what is in our mouth. 
  • Practice the Eyes Inward Exercise to slow down and revel in the sensations of food.
  • Practice the Two-Time Sit Down Exercise when feeling a rushed feeling when eating.
Lucy is going to need some help with her deep rooted food fears. I am going to start by adding a little warm water to her feed so that it will help soften up the kibble for digestion.With us, though, we have the ability to slowly change our eating habits with the above simple baby steps and to see the results come filtering in.

Nat

Sources: 


Does prolonged chewing reduce food intake? Fletcherism revisited. Appetite. Smit, Hendrik. JanKemsley, E Katherine. Tapp, Henri S. Henry, C Jeya K. doi: DOI: 10.1016/j.appet.2011.02.003

Tuesday, February 8, 2011

Day 49 - Why Yams Are Healthy!

Ever since Thanksgiving I have been incessantly cravings yams. The deeply pigmented orange creamed flesh, baked until pockets of caramelized starch are oozing their way out of the forked skin... ahhh. Divine.

As an Awake Eater I honor my desires. Because of this it occurred to me that eating yams any day I wish was okay. Why wait for a special occasion to have them? I was going to give myself unconditional permission to eat yams until they no longer appealed to me.

I ate them baked with olive oil in the morning. I cubed them and threw them in a roasted root vegetable rosemary dish. I mashed them with vegetable broth, sliced them into medallions and topped my salads. I made long and crispy cayenne pepper french fries with them.

Fast forward to nearly three months later. There has not been a day that has gone by where I have not had a yam. Literally. Honestly, having one everyday feels good to me still. The temperature, taste and texture is appealing and pleasing to my senses. When I feel beyond my taste buds I am satisfied; there is no doubt that my craving is feeding an inherent need. So now it is time to investigate. What is it about my yummo yammy that is so right on?

I know, first of all, that because of my training regimen that my body is wanting a quick carbohydrate energy fix. Due to the amount of muscle that I have been building it makes sense that my body is craving a carb loaded food so that I replace the glycogen stores that my body needs for recovery.

Yams are also great sources of the following nutrients (amounts found in just 1 cup of yam):
  • Fiber (21.2% DV) - Provides a more steady and lasting energy and assists in sloughing out toxins from the digestive system.
  • B1- Thiamine (8.6% DV) - Maintains energy supplies, coordinates activity of muscles and nerves.
  • B6 (15.5% DV) - Nervous system help, breaks down sugars and starches, radiance of skin and hormonal balance.
  • Vitamin C (27% DV) - Elasticity of skin and connective tissue, immune health, improves iron absorption (healthy blood and energy supplies), powerful antioxidant and assists in respiratory health.
  • Manganese (25% DV) - Synthesizes fat and cholesterol, nervous system and thyroid function and blood sugar regulation.
  • Potassium (26% DV) - Muscle and nerve function, electrolyte and acid-base balance, the storage of carbohydrates for use by muscles as fuel.
Each one of the above nutrients is supporting my need for lasting but easily absorb-able energy for my cells in general but also for my muscles and in-demand nervous system. They also pack the punch of removing toxins, fighting off free radical damage and internal aging. No wonder!

Nat

Friday, February 4, 2011

Day 48 - PMSing Men On Diets: The Ancel Keys Experiment

This study is so profound I discuss it with every client and doctor who is tentative about the work that I do. Is abandoning the diet cycle really necessary?

In the 1940's Ancel Keys, an American scientist, did a study on semi-starvation. He took a bunch of college-age guys who had to pass extensive medical and psychological exams to be deemed superior in health of mind and body. They were put on a six month diet and exercise regimen to ascertain the effects of a semi-starvation diet.

What happened to these men?

They had an increase in obsessive thoughts about food. They started to talk about and think about food all the time, to the point of collecting recipes and studying cookbooks (this was in the 1940's!!!). They had food cravings and they started playing with their food. They were suddenly uncertain of how to eat; should they eat slow and lengthen it out or eat it all really fast? They stopped having any interest in girls or sex. They started to develop mood disorders and severe depression. They became socially withdrawn and isolated.

One participant who worked in a grocery store suffered from a complete loss of will power and ended up eating a couple cookies, a sack of popcorn and two bananas. He suffered from severe emotional upset with nausea, and vomited. He was horribly guilty and expressed disgust and self-criticism. What does this sound like? An eating disorder. Some of the men developed eating disorders.

There were extreme reactions to the psychological effects during the experiment including self-mutilation. One subject amputated three fingers of his hand with an axe, though the subject was unsure if he had done so intentionally or accidentally.

How much food were these men eating?  They were averaging 1700 calories.

1700 calories for a college student is like today's version of dieting.

In this thousand page study the impact of food restriction is obvious. Strong and able men, screened to be able to withstand physical and mental hardship necessary to complete the study, suffered extreme psychological and biological upset from going on a mild version of dieting in America today.

Dieting and restricting does not work. Developing a healthy relationship with food and body does.

Nat

Thanks to Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA for introducing me to this work.

Thursday, February 3, 2011

Day 47 - Relationship Deal Breakers

A colleague forwarded a thought provoking article to me titled, What Are Your Relationship Deal Breakers? from the New York Times. The story was about the results from eHarmony's website survey of the "must have" and "can't stand" responses of its 720,000 members. It identified the top 10 deal breakers in relationship.

The #1 quality that women cannot stand was racism. The #1 quality that men cannot stand was "excessive overweight." Thought provoking.

Last night my husband and I were watching American Idol (hey, I am a sucker for those goosebump moments of inspired music). One of the girls auditioning on the show was a bit of a physical comedian. She showcased her ability to do an impression of a chicken. I laughed. Her demeanor completely changed, her face contorted and the movement of her body was not something you would expect in a primped up girl. One of the most attractive traits to me in a person is their ability to place looks aside and play. My husband shook his head next to me,

"Women should not be able to do that stuff. It is SO unattractive." He smirked. He said it to get a rise out of me, one of his favorite pastimes. But it got me thinking.

As a teenager there were two things that I found irreplacable and essential for attraction; humor and optimism. The boring and tired dinners with my parents (who never touched each other in the 15 years that I observed them) and flacid conversation always left something to be wanted. Imagining spending a whole lifetime in boring interaction was not my cup of tea. I knew that I wanted more than that. Spending a lifetime with someone who could remind me to have fun and let loose, what is more valuable than that trait?

I would stay up late every Saturday to watch Saturday Night Live. My favorite was Chris Farley. His bulbous and round naked torso in the Chippendale skit was priceless. When he was the motivational speaker, using his body to crash and break the coffee table, I practically fell in love on the spot. Sure, there was no six-pack (who cares about that anyway) or muscle definition and he was extremely overweight but the thought of traveling on the journey of life with a trait as powerful and passionate as the pursuit of humor was inspiring.





Maybe it was because I was a chunker of a kid but physical was low on my list of attractive traits. I understood that a person with certain physical attributes that were prized by society did not constitute a good lover or partner. But most people do not understand this. They believe that thin, muscular or taut is what will create an awesome marriage or guarantee a life of success. It is funny when you think about it. The body is just a suit. What animates the body is what provides the essence of life and partnership.

I understand that physical is important. There needs to be attraction and sexual synergy. Movement, flexibility, endurance and stamina are physical in nature yet extend into other areas; being able to enjoy nature, get tasks done, help and assist with the basic requirements of daily life and ensure the health and survival of the family unit as a whole. Yet physical traits being the primary focus will inevitably create an out-of-balance life, never experiencing true happiness.

Clients speak of their severe worry and feeling of inadequacy that their body does not look a certain way. Maybe they do not have breasts that are youthful or big enough; perhaps they are in a size 12 instead of a size 2; the weight on the scale is never low enough. Attraction is merely placing value on the unique experience of union, why does it have to look a certain way?

The shocking thing about the article that I read this morning was that there seemed to be a huge gap in between the two sexes. Women value deeper and profound core values, while men may be more stuck on looking towards the physical to fulfill their expectations than at something else. What are your thoughts on this?

Here are my thoughts: Maybe women are the leaders in the ideals of beauty. We need to reteach our men what true beauty and attractiveness is. We must stand strong in releasing the magazine and ad-ideals of airbrushed and Photoshopped models, prim, proper and hygienic to the max behavior and bare ourselves for the world to see with confidence. We do not judge based on appearance but rather lead the way in valuing the deeper strands of essence that course their way through our being. If we do not stand strong in this, then the dynamic of relationship and human connection may self-destruct.  One day we just might wake up and realize that our pursuit of the lovely was way the hell off. We may in fact realize that the quest that we embarked on was not for love and human connection but rather an endless journey into the hell of vanity.

Start by doing the following:
Rubenesque Figures
  • When evaluating another for partnership focus on the non-physical traits and the physical will fall into line. 
  • Stop buying fitness and beauty magazines. Enjoy movement and feel your beauty instead.
  • Know that every model you see is not represented in their raw and imperfect form. 
  • Do not have plastic surgery. You are divine with every imperfection you posess.
  • Stop trying to lose weight for aesthetic reasons. Focus on health. In other areas of the world and in other times in history different body types were valued and treasured. Health is what matters.
  • Wear a bikini on the beach and walk around. Never be ashamed to bare your body.
  • Never allow anyone to make you feel ugly. Beauty is relative only to how you feel about yourself and what you have to offer the world - no one else can ever define or sculpt that for you.
Nat

Wednesday, February 2, 2011

Day 46 - Compliment Dishing

I was a chubby kid with dreams of one day being beautiful. I would pump up music in my room and imagine that I was a star, proudly singing on stage for everyone to see. I would pretend that I was in a Broadway play, the main character, using large mannerisms and opera mouth gestures to ignite impromptu applause from the audience. I would imagine that I was so appealing and talented that I could achieve anything in life. The thing was, though, that it was all pretend. In my real life I was anything but confident. I knew that my body was different and that I was not beautiful like other girls.

My mother had a job at a non-profit and I would sometimes visit her office after school. The building (right off of the main street) had long hallways lined with cubicles and internal-windowed offices. I would run through the fluorescent lighting into the back, where my mom's desk was.

I don't know if there was a shortage of daughter's in this workplace but my arrival always brought people out from the woodwork. One woman in particular, named Diane, would appear every time without fail. She was a co-worker of my mother's and was, in my mind, a female version of Friar Tuck out of Robin Hood. She was immensely large, to the point that walking seemed unnatural, with a jovial demeanor. She wore what looked like robed floral clothing; a shirt that resembled a wide dress that fell past the knees and then matching cloth pants. Her short hair revealed a jolly face with sparkly eyes. Every time I saw her coming I lit up. She was the only one that I had ever met that truly made me feel beautiful (well... except for my mother but in my mind she did not count - she was biased).

Looking back I do not know why she saw something in me, but she did. The first time we met she gasped dramatically. "Dear God," she said, as her jaw dropped and then she looked at my mother, "This is the most beautiful child I have ever seen."

"Aw, thank you, Diane." My mother replied.

"Natalie," Diane whispered, kneeling down to my 11-year-old height, "Has anyone ever told you that you have the most beautiful face? You could be a model."

"No," I said with an awkward laugh and slight blush. I thought to myself, 'This woman is delusional. No, this must be staged. My mom told her to do this.'

Yet with every meeting the impact grew. She would cajole me to her desk where she would proceed to shower me with accolades that actually seemed sincere. After awhile, I began to believe her. In spite of the fact that my body was thicker then my friends and my face plumper than any model, I began to believe that perhaps there was something special about me; that perhaps beauty was something relative.

Where do these compliment-dishing women come from? Were they bred on some island to try to preserve the sanity and integrity of self-worth? Were they trained in the artistry of beauty and language, somehow taught to be selflessly observant? Or are they just the products of upbringings where they themselves were given love and appreciation from their parents?

Why do we not comment on the sheer attractiveness that we see outwardly? Are we afraid that acknowledging another person's beauty will validate our own lack? Do we feel that it would be creepy or inappropriate to break the monotonous stranger silence with such an intimate phrase? Or is it that we are conditioned to compete and that giving a compliment would be admitting defeat?

So many of us suffer from lack of confidence, low self-esteem and body image issues. Many of us may have not heard a compliment in regards to ourselves in years and we begin to believe that we are never noticed or that we have very little to offer that is truly one-of-a-kind. What would happen if we began supporting one another by voicing what we see?

Imagine a world where people sincerely see each other. We notice the magnificence and splendor in one another and pay tribute with words. We use every opportunity to say what it is that we are genuinely thinking that has the power to uplift and inspire. One person giving an honest compliment creates a ripple effect that changes the community that day - the one person affected will share that energy with another and the process continues until everyone is seen as a work of art in some way. We never assume that they already know because most do not; and even if they do they need a reminder amidst their bad day.

In the grocery store the other day I had an experience that deeply amazed me. I was in a rush with my basket, dipping into shelves, darting past people in aisles, moving like a character in a video game. Turning the corner into the canned food aisle a woman stood facing away from me looking at the curry canned seasonings. She had the most beautiful blond hair that was perfectly curled like it was out of some 1940's pin-up poster. If Diane was here, she would say it. I positioned myself next to her.

"Excuse me, I just wanted to say that you have the most beautiful, radiant hair!" I said reluctantly. Her face turned to mine with legitimate surprise. For a split second she looked as though she was about to shuffle to the right to get out of the way. She thought I was talking to someone else. Upon the realization that I was looking at her, she began to tear up, glossing her hazel eyes with a slight glint.

"Oh. Thank you...... that just made my day." Her smile radiated outward and her stature changed.

As I walked away, although I felt a bit odd (being that I am socially shy) there was a sense of joy from seeing that a simple observation such as that could have such an impact on someone.

I challenge everyone to give a stranger a compliment today. Practice seeing the beauty, attractiveness and luster that is around you, in others. Reach out and use your voice to make a small but significant statement. When you get home, look in the mirror and do the same for yourself.

Nat

Saturday, January 29, 2011

Day 45 - Sports Nutrition Series: Post-Workout Recovery Nutrition

You have sweat dripping down the crevices of your body. You are still gasping, heart pumping as the fresh oxygen-rich blood courses through your veins with good-feeling hormones. You can feel your muscles taut and toned from movement and attention. Your body aches and your desire for food is heightened from the increased demands. So, what do you eat that will not only feed your hunger, but will allow your body to continue to feel good? And what types of foods are best to eat for recovery?

It is important to understand that eating after exercise is a very symbolic event. Your body has just performed for you and done amazing feats. Every cell in your body is a loyal citizen to the leader that you are, and they are awaiting the arrival of your given supplies with excited expectation. They use the influx of energy and nutrients to build new muscle, store energy for later use, break down fat and combat any damage that may have been done from the sumo-state of fuel burning. Your cells deserve good nutrition.

There are two phases in post-workout recovery. Here is the first one:

#1: The Carbohydrate Fuel Window Snack

The 45 minutes after a workout is considered a 'fuel window' where it is the best time for us to consume high quality food. This window is like a portal that opens right after we finish (or rather since we began) and during this time the muscles in our body are better able to absorb the carbohydrate, speeding recovery. Carbohydrates restore the energy reserves that are needed in our muscles to recover and they also shuffle in other nutrients to overtime develop a biologically younger body. The key here, though, is quality. A carbohydrate of sugar water, or white bread is not going to cut it.

A fuel window carb need not come along with fat. Dietary fat is awesome - but it slows down delivery of fuel to the muscles in this window - so save that for the next phase in recovery. Focus on carbohydrates that are still in their whole food form. They will contain the essential enzymes, vitamins and minerals that are needed to properly burn and utilize the fuel.

You may hear that a small amount of protein with this post-workout snack can be beneficial. It has been found that a ratio of 20% protein to 80% carbohydrate helps speed up glycogen synthesis (the rate at which muscle absorbs carbohydrate). This means 4 part carbohydrate to 1 part protein in your recovery snack. Anymore protein than that, and it is thought to slow recovery. You can take this or leave it. As with all dietary advice, filter it through your Awake Eating Experience and find out what feels good for you.

Ideas for a post exercise snack:
  • Fruit (high sugar fruits like banana, pineapple, mango and papaya are great choices and they also naturally contain anti-inflammatory plant chemicals for recovery)
  • Dried fruit
  • Recovery Smoothie - combine in a blender 1 banana with 1 cup of your favorite frozen berries, juice of 1 lemon,  1/4 teaspoon of salt, 1/4 cup hemp protein and water for consistency that you desire. 
  • Lemonade Recovery Drink - Juice of 1 lemon, 3 dates, 2 cups of water, 1 tablespoon hemp protein, 1/2 teaspoon lemon zest, a tad of fresh ginger for anti-inflammation.
#2: Balanced, Nutrient-Rich Meal

After it has been an hour since you have finished working out it is now time to feed your body a more dense meal that will provide the long-term building blocks needed for faster recovery and faster strength gains. It is important to remember that a conventional heavy meal, perhaps a cheeseburger, steak and fries or meatloaf will actually inhibit recovery. These types of standard fair put an extra strain on your body by diverting precious blood flow away from recovery and into digestion. Below are a couple options for this step:
  • Liquid Meal: If you have had a particularly intense workout where you pushed yourself extra hard it would be wise to eat a liquid meal. The energy demands required of digestion are reduced and your recovery is enhanced. Below is my favorite post workout smoothie that is packed with anti-inflammation, pro-recovery nutrition for optimal energy and athletic result:
    • Antioxidant-Rich Recovery Smoothie - Banana Berry
      • 1 Banana
      • 1/2 Cup Frozen Berries (blueberries are my favorite!)
      • 2 Cups Coconut Milk
      • 1 Tablespoon Ground Flaxseed
      • 1 Tablespoon Raw Hemp Protein
        • Combine in a blender. Makes 2 servings.
  • Full Meal: To aid in digestion and provide your body with a meal that is easily absorbed and digested I recommend to divide your place in the following ratios:
    • 1/2 - Fresh salad, lightly steamed veggies, or lightly stir fried veggies.
    • 1/4 - Protein source. Fish, poultry, free range grass fed beef, legumes (tofu, tempeh, black beans, garbanzo beans, lentils).
    • 1/4 - Starch (potato, brown rice, whole grain pasta/bread) - This is not necessary because of the carbohydrates that come from the vegetables. You can substitute the veggies for this section.
    • Healthy fat - olive oil, coconut oil and raw uncooked, avocado, flax seed or hemp seed oil can be drizzled over and used in the above dishes. Nuts and seeds can also be used here.
Experiment with the ideas above to find out what foods not only makes you feel good for your coming workouts but that are also satisfying to you. If you treat food with general detachment, using it only to fuel your body and not to fuel your pleasurable senses you will eventually fall into a rut of low quality living. Be aware, be present, savor, feel and you will be the best athlete you can.

Nat

Friday, January 28, 2011

Day 44 - The Immense Value of TV-Free Family Meals

I used to be a BIG advocate of eating in front of the TV. There was something so beautiful about it. A plate full of warm food and stimulation; What could be wrong with this?! Not only was I consuming a meal but it was supplemented and enhanced by moving pictures that took me somewhere beyond the confines of the house. I did not have to exert energy to talking with anyone else or even thinking; after a long day at work it was the ultimate in what I perceived was relaxation. As a family we each got to do our own thing; eat what we want, how we want, when we wanted to.

As I began researching what would eventually become The Awake Eating Method I was introduced to the benefits of mindful eating. The whole second principle of Be Present is all about releasing distractions and coming to terms with the entertainment value and nourishment from the meal alone. But this concept did not stick with me until something unexpected happened.

Last winter, a huge storm moved in and we got nearly ten feet of snow in a matter of days. I was so excited initially. The chaos of storms quiets my mind and brings me to a place of peace and surrender. I thought that as I stood at the top of the staircase, probably doing some silly dance before throwing an item in the trash, until a  huge crash let loose above my head. Trees were breaking and falling all over the forest and one fell right above my head. The whole family slept in the same bed, siphoned off in a safe corner of the house should the other large pine tree outside decide to cave and shoot through the roof. We had no power or water for ten days. We bathed by melting snow in pots on the wood burning stove and then taking bird baths with a bar of soap and a rag. I thought about having sex with my husband during this span of time - but then decided I would rather be a nun than risk the not-pleasantries of dirty body sex. We dug a hole in the forest outside that we used as a toilet; a bag was next to our front door that had a receptacle for toilet paper new and used. My neighbor's dog rolling in my feces was definitely a hilarious low point. 

The epiphany came with our meals. They were lit by candlelight and the food, although lacking in gourmet complexity, was downright delicious. The cooking process took so much effort (with a propane stove that I was convinced was going to blow up the house and sticking items experimentally in the fireplace to see what would char just enough to be edible) and so much time. When we finally dished out the portions and sat down at the dining room table each bite was divine and straight from the space gods. Our conversations were light and happy; after the manual labor of shoveling snow and stepping through the deceptively heavy sludge up to our waist, just being by the fire and eating was the ultimate in relaxation; pure gratitude. The meals lasted longer as we ooohhed and ahhhed at every spoonful or forkful. Our attention was only on the food and our bodies slowly sinking into the warm floor as our wet clothes hanging on the window sill dripped and dropped their way to dryness.

These meals were the best that I ever had. My daughter still talks about them to this day. The card games and board games we would play were our entertainment after the meal and then the natural circadian rhythm signaled us off to sleep.... at 8pm. After the power came back on, it was life as usual and I was so deeply impacted that I could not turn back.

Savoring food is dead. We place TV, radio, reading or multi-tasking ahead of the immense pleasure that is available to us from devotion to the pleasure of the eating process. Read my blog on The Effects of Distracted Eating for specific reasons why, even if you live alone, eating TV-free will be a huge first step in achieving the health you desire.

What about the effect of this TV-distraction on the family model? How does it affect our relationships with our children and spouse? How does it influence the physical health of each family member? Below are some bullets on research that has been done in this area. You may be surprised:
  • In the Nurses' Health Study in 2003 researchers looked at 50,000 women aged 30 to 55, finding their odds of obesity rising 23 percent and their risk of type 2 diabetes rising 14 percent for every additional two hours of television time they logged.
  • Neumark-Sztainer's study in 2007, published in the Journal of Nutrition Education and Behavior indicated that teens in families that watched TV while eating together had a lower-quality diet than children of families that had TV-free meals. Teens watching television ate fewer vegetables, calcium-rich food and grains; they also consumed more soft drinks than their peers who ate meals without the TV on.
  • Published in the International Journal of Food Sciences and Nutrition in 2010, a study showed that school kids who spent prolonged hours in front of television tend to be overweight or obese. A national sample of adolescents indicated that 64 percent of 11- to 18-year-olds had the TV on during meals.
  • In a recent Harvard Study researchers found that family dinners were more important to children’s language development than having parents who read to them or play with them. 
  • A 10-year study by the National Center on Addiction and Substance Abuse found that the more often a family eats together, the happier the experience becomes. They also found that most children wish they could eat together as a family more often.
  • Other studies have found that the more often families eat together, the less likely children are to smoke, drink alcohol, use drugs, binge on junk food, become depressed, consider suicide and have sex at a young age. The family meal environment demands awareness and connection in the family on a regular basis.
  • Researchers at Minnesota University girls who dined alone ate less fruit but had more soft drinks and snack foods, and consumed 14 percent fewer calories than girls who ate with their parents – suggesting that solo eating puts girls at a higher risk of suffering from eating disorders.
  • David Burley, an assistant professor of sociology at Southeastern Louisiana University, states the following about TV-based meals.
    • People eat slower and consume less food than when they are tied to the tube.
    • Family meals without TV strengthen the family bond and the need for connection.
    • TV-free family meals provide children with a stable outlet for learning social interaction like learning to listen to others and taking turns that otherwise would not be implemented.
  •  My favorite quote on TV-free family meals by Miriam Weinstein:
    • "[E]ating ordinary, average everyday supper with your family is strongly linked to lower incidence of bad outcomes such as teenage drug and alcohol use, and to good qualities like emotional stability. It correlates with kindergartners being better prepared to learn to read. . . . Regular family supper helps keep asthmatic kids out of hospitals. It discourages both obesity and eating disorders. It supports your staying more connected to your extended family, your ethnic heritage, your community of faith. It will help children and families to be more resilient, reacting positively to those curves and arrows that life throws our way. It will certainly keep you better nourished. The things we are likely to discuss at the supper table anchor our children more firmly in the world. Of course eating together teaches manners both trivial and momentous, putting you in touch with the deeper springs of human relations."  
Step 2 in The Awake Eating Method seems to be more than just a principle that clues us in to the feelings and signals of our body; it has a profound effect on family and relationship connection.

Nat

Sources:  David Burley, Ph.D., assistant professor, sociology, Southeastern Louisiana University, Hammond, La.; Dianne Neumark-Sztainer, Ph.D., professor, epidemiology and community health, University of Minnesota; April 9, 2003, Journal of the American Medical Association; September/October 2007 Journal of Nutrition Education and Behavior; July 21, 2010, International Journal of Food Sciences and Nutrition. HealthDay Articles, Soloman, Maureen, 01-27-2011.

Ties That Bind At Mealtime. Yardley, Jonathan. Washington Post. 08-30-2005. Web link.
Feeding the Family. Boniface, Linley. New Zealand Listener. 11-23-2007. Web link.  
The Importance of Family Meals. Olesen, Nancy. Minnesota Public Radio. 01-11-2008. Web link. 

Wednesday, January 26, 2011

Day 43 - "Tell Momma I Need Some More?"

Ice cream sandwiches; my daughter's new play food. She loves the thin layer of chocolate cake that holds the creamy three-toned brick of strawberry, vanilla and chocolate ice cream in place. This has been her new challenge for implementing her awakened and intuitive eater. I feel like a deer in headlights.

Last night Cammie and I ate a delicious Anastasio Hodgepodge Salad with free range pastrami turkey. In the background my husband had already finished dinner before climbing into his open-faced office for night shift writing. As he opened the freezer my daughter's peaked sense grabbed the unique one-of-a-kind whooshing sound of cold air meeting warm. He popped open the cardboard box of ice cream sandwiches and Cammie immediately responded.

"Poppa! Make sure to leave me four of them, okay? That means you get four and that you leave me with four." She waited nervously. I could see the subtle worry in what seemed to me to be initially a inconsequential issue.

"Yeah, yeah, yeah. Okay." He responded. He took out one and went to sit down.

Over the course of the rest of the meal Cammie rushed through each and every bite. When Mark would go grab another one, her pace would quicken. She did not want to savor the nourishing food or talk too much. She said she was full (which I always honor) yet I knew that she most likely was not. I urged her to make a decision based on how her body felt. She ate a little bit more and then rushed like a banshee to the big white fridge to secure her prize.

I watched her with curiosity. She ate the first one while fidgeting, her feet swinging back and forth and sometimes she would pulse up and down with her whole body. As she paced with anxiousness she mumbled to the cat but then would not play with the cat because of the misfortune of having to put down the dessert. She finished the first ice cream cake and went for the second. Again, she consumed it with fervor. She went for a third. From an outside perspective it looked as though she was ravenously hungry and incredibly anxiety-ridden. Her behavior was not one of a person savoring a favorite food and giving herself absolute unconditional permission to eat. Something was amiss. Should I stop the cycle and intervene?

When she reached for the fourth I asked her to wait ten minutes and take a bath with me. I explained that sometimes we just need to check in with our body and see if we really want the food right now or if we are trying to fill up something else that is empty besides our stomach. She assured me that she was feeling her body but agreed to hold off for a little bit.

When we took the bath it was time to awaken the intuitive eater.

"Cammie, why do you think that you are so hungry for those ice cream sandwiches? What makes you want to eat all of them?" She stopped her splashing around and thought deeply for a second.

"Well, I guess I am afraid that poppa will eat all of them and I will have none left."

"But Cam, I always tell you there will always be more. We can always buy more and give you more if that is what you want."

"I know but when I saw poppa eating them it made me want to eat all of them, too." With my husband's help I recalled that at a very early age, since Cammie was able to talk she would always preface a meal with one simple phrase: "Tell Momma I need some more?" She wanted to be ensured and comforted that if she were to want more there would be some left for her. I do not know where it came from. It could have been from when I stopped breastfeeding after only three months and no milk substitute seemed to work for her body. During her toddler years I had yet to learn how to cook properly and would prepare quick and thoughtless meals for her and myself. I even have one horrible memory where I was rushing and I forgot to feed her breakfast before dropping her off at pre-school. Whatever the root, this belief of 'not enough' had been triggered and this phrase was spoken the moment the plate hit the table in front of her until she was able to make meals herself.

"How would it feel if we get you play food that is only yours? We would buy play foods for you and poppa separately and you would know that it will always be there for you?"

"Yes! That sounds good."

"Do you think that would help you honor what your body needs because you do not have to worry about something being depleted or taken away?"

"I think that would help a LOT."

The beauty of nutrition is that it takes us deeper and deeper into ourselves. If we are willing to travel there we will find gems and treasures that we did not know we had. Cammie is constantly teaching me that nutrition is so much more than food. Nutrition is the process of us being the artist and food our sculpture. What are we expressing as an artist using the medium of food?

Here is my action plan for working with the above issue of 'not enough':
  • Buy play foods for Cammie that are clearly labeled and put in places that she can easily reach. These are off limits to anyone else in the household.
  • Do cognitive behavioral therapy with Cammie's old beliefs, replacing them with new ones on her dry erase board upstairs. (I will do a blog on this and take pictures soon!)
  • Make sure that there are structured and balanced meals throughout the day! This is HUGE! It does not matter how much a person knows, if they get into red flag hunger it is only inevitable that they will stuff themselves. A vital key to the unconditional permission play foods exercise is to eat these foods when we are neutral with our hunger, not ravenous. A day that is not structured can trigger a cascade of hormones that changes our behavior with food.
    • On further inspection she only had the following earlier that day: Half a cup of coconut smoothie for breakfast (and she said she felt very hungry at school immediately after), cheddar sticks for snack, brown rice spaghetti with marinara, and a WHOLE bag of cheese puffs afterschool. Woah. No wonder she had this experience! It is  the classic recipe for over eating. Not enough nourishing foods, too much play food and long spans of time without either. If we do not have a nourishing and structured day we tend to gorge ourselves on the play foods to lighten up the heaviness. 
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Cheers to pleasure-filled eating, knowing it is always available to us!


Nat

Day 43 - Sports Nutrition Series: Fuel During the Workout

Imagine that you put fuel in your car that gets it from point A to point B but eventually clogs up the system with toxins. The car requires regular tune ups and oil changes to combat this by-product sludge. Would you choose that fuel at the pump, or fuel that was more pure and clean-burning? We consume sports drinks, energy gels and energy bars loaded with refined sugars, chemicals and additives and wonder why we are not the ultimate athlete. It can simply be because we are not eating food that is as efficient and worth-while.

Here are a couple key concepts for nutrition during exercise that include clean-burning fuel recipes:
  • Never get too thirsty or hungry. (See tips below in Level One, Two and Three)
  • Use natural and homemade SPORTS DRINKS to meet your electrolyte and fuel needs. 
    • When we sweat we lose both water and mineral electrolytes. We need to replenish both otherwise we can develop muscle spasms and cramping that will reduce our performance level.
      • Coconut Water: naturally rich in electrolytes this is nature's sports drink just for you!
      • Level One Lemon & Lime Sports Drink: Juice of half a lemon and half a lime, mixed with 2 cups of water, pinch of sea salt and one soaked and mashed date.
      • Level Two Coconut Lemon Sports Drink: Juice of a lemon, mixed with 2 cups of water, 3 dates, 1 teaspoon of coconut oil and sea salt to taste, blended. 
      • Level Three Carob Booster Sports Drink: 2 cups of water, 3 dates, 2 teaspoons of cacao nibs (with a natural caffeine boost - remember to rest afterward to prevent adrenal fatigue), 1 teaspoon of coconut oil, 1 tablespoon of fresh mint and sea salt to taste. Blend.
    • Do not use regular, store-bought sports drinks that have artificial colors, flavors and excess free sugars. These will prevent proper recovery and productivity later on.
  • Use natural and homemade SPORT GELS AND ENERGY BARS.
    • Direct Fuel Bites (recipe adapted from Professional Ironman Triathlete Brendan Brazier): 5 dates, 2 tablespoons coconut oil, 2 teaspoons of lemon zest, 1 teaspoon of lemon juice and sea salt to taste. Process in a food processor, form mixture into a rectangle about 1/4 inch thick in plastic wrap. Refrigerate until slightly firm and cut into bit-sized pieces.
    • Chocolate Protein Energy Gel (for Level Two and Three): 5 dates, 1 tablespoon of cacao nibs, 1 tablespoon of hemp protein powder, 1 tablespoon of coconut oil, 1 tablespoon of lemon or lime juice, 1 teaspoon of citrus zest and sea salt to taste. Process in a blender or food processor until a gel-like consistency. Put in a gel flask from running supply store or in plastic zip lock baggie.
    • Banana Bread Energy Bar (recipe adapted from Professional Ironman Triathlete Brendan Brazier) (Level Two and Three): 1 small banana, 3/4 cup dates, 1/2 cup walnuts, 1/2 cup almonds, 1/4 cup ground sesame seeds, 2 teaspoons of cinnamon, 1/2 teaspoon of nutmeg, sea salt to taste. Process in food processor until totally smooth. Roll into balls or lay flat on plastic wrap as a large flat rectangle and cut into bars. Wrap individually in plastic wrap to grab on-the-go.


  Below you will find the general exercise level categories with the most effective fuel types:

  1.  Level One | The Health-Minded Athlete: High intensity exercise that is shorter in time. 
    1. Duration: One hour or less. 
    2. Examples: Interval training, a three to six mile run, working out at the gym, a game of volleyball, tennis, soccer, football or other sport that requires intense movement and then periodical rest.
    3. Best During-Workout Nutrition Tips for Level One:
      1. At the on-set of thirst, have sips of water.
      2. Sports drinks. 
  2. Level Two | The Seasoned Athlete: Moderate intensity exercise for a moderate amount of time. 
    1. Duration: Between one and three hours in duration. 
    2. Examples: Half marathon, marathon, Olympic distance triathlon, extended cycling, hiking. These are activities  that require more sustained energy but less intensity as level one.
    3. Best During-Workout Nutrition Tips for Level Two: 
      1. At the on-set of thirst, have sips of water.
      2. Sports drinks.
      3. Exercise sessions exceeding two hours usually require easily digestible nutrients every half hour thereafter: Sports gel, bar or direct fuel bites.
  3. Level Three | The Olympian: Lower intensity exercise for a longer period of time.
    1. Duration: More than three hours long.
    2. Examples: Ironman, mountain climbing, adventure racing, very long distance running, or stressful active days spent on your feet (this can include hard labor!).
    3. Best During-Workout Nutrition Tips for Level Three:
      1. At the on-set of thirst, have sips of water.
      2. Sports drinks.
      3. Sports gel, bar or direct fuel bites with protein.
All of the suggestions above are to be used based on your own intuitive feelings. If you are in Level One, and yet 45 minutes in feel better incorporating a sports gel with protein, follow that guidance and see how it works. Remember one thing though - the more that you fuel your body with fresh, natural and clean fuel, the more efficient and powerful you will become as an athlete. 


Nat