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

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. 

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

Day 42 - Sports Nutrition Series: Pre-Workout Nutrition

You are going to get moving and need to make sure that you provide your body with what it needs to perform like the athlete you want to be. So, what are the guidelines for foods that fuel our movement? The key with pre-workout nutrition is eating foods that are easily digestible so that your body is not stressed or depleted during the food's breakdown. Although you will use the below categories to understand the basics of classifying your nutrient ratio needs, the key is experimentation within that category to find out your own energizing menu.

Are you going to the gym to lift weights for 20 minutes? Going on a 20 mile run? Or doing an hour and a half yoga session? Use the below breakdown to see where your workout demands fit.

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 Pre-Workout Fuel: THINK QUICK WHOLE FOOD

1. Whole Food Quick-Burning Carbohydrates: Glucose is a fuel that burns quickly for immediate energy while fructose is burned a bit slower. Fructose kicks in at a slower rate, providing an energy that lasts a bit longer. These two sugars combined are the perfect fuel for high intensity energy demands for shorter periods of time. Dates, bananas, mangos, papayas, pineapple and any of your other favorite fruits are the perfect choice! 
2. Medium Chain Triglycerides: These are fatty acids that are burned immediately by the liver for quick energy. Coconut oil is the best source!
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 Pre-Workout Fuel: THINK QUICK WHOLE FOOD W/ A DAB OF PROTEIN & FAT
1. Whole Food Quick-Burning Carbohydrates: You can use fruit like above, or add in whole grains. 
2. 3:1:1 Carb to Protein to Fat Ratio: I abhor ratios, so take it with a grain of salt. What you should really get from this is that you still need carbohydrates for immediate fuel, but couple it with small amounts easily digestible protein and fat. 
3. Here are some of my favorites that feel good in my body. Discover your own. Make sure to apply Step 4 in The Awake Eating Method to experiment with what feeds your unique biochemistry.
1. Hemp seeds, hemp protein powder, almonds, flaxseeds, coconut oil or coconut milk, olives, olive oil, avocado, pistachios, quinoa, amaranth.
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 Pre-Workout Fuel: THINK QUICK WHOLE FOOD W/ A MINI MEAL
1. Whole Food Quick-Burning Carbohydrates: You can use fruit like above, or add in whole grains.
2. Combo of Complex Carbohydrate, Fat and Protein. Think of the pre-workout snack for level three, like a mini meal and cover all your bases. It is important to pay attention to what foods in each category feels good. For instance, eating steak as your protein source is much too heavy and dense for endurance athletes and depletes performance. Experiment during training with what works best.

Start by adding in the foods you love that are in the specified category that your activity for the day fits into. Get used to the basic concept of the general nutrient needs and then branch out and try new combinations and amounts. If you get a bit confused or need more guidance, adding a Nutritionist onto the training team can be invaluable for pointing you in the right direction.

Nat

For more questions on how to increase health, endurance and vitality in the realm of sports performance and beyond, contact Natalie for a nutrition consultation. 

Day 41 - Sports Nutrition Series: Full Day Nutrition

There is the common misconception that sports nutrition is solely in reaction to the workout. We have the pre, during and post workout nutrition protocol that we follow to the T. The error here, though, is that our level of health is a product of the whole day, week or month. If we feed our body in reaction to movement or center our awareness on only the athlete self we will no doubt develop roadblocks in our journey.

Here are my tips for discovering your own full-day nutrition program:

1. Step 1 - Cleanse: Drink an 8-16 ounces glass of water before every meal or snack. Our body as a whole is made up of around 70% water; our muscles a whopping 75%. It is so common to focus on every morsel we eat and to ignore this essential mega-nutrient that actually increases your strength gains, protects the joint and aids in digestion. Water promotes a muscle and athletic-building environment in  the body. 
2. Step 2 - Be Present: Release distractions and focus on chewing when you eat. You can eat the healthiest food and have it go to waste if you do not allow your body to utilize it. If you are multi-tasking while eating you are decreasing the memory bank of food in your body and upping the stress hormones that store fat. 
3. Step 3 - Savor: Un-apologetically enjoy your food. If you look at food as just a means to an end your body will eventually betray you. The reason why you are in a body is not to just move and compete, but to have moments of pure pleasure and taste sensation that feed your soul. 
4. Step 4 - Feel: Feel your body, it is the wisest gauge. Honor your hunger; eat when you are hungry. Feel your fullness; stop when you are full. The eating process is a practice for becoming the most powerful athlete that exists - an intuitive one. 'Professionals' will always have numbers, figures, and techniques for you to follow yet none of them will have meaning if you do not listen to the vehicle of your body. You will know how much food is enough, and what foods are best for feeding your own unique physiology. When you become a master at this it expands its way into your sport; you begin to listen to the knee, glute muscle or sniffle that is lingering forward you respond faster than any competitor.

Although the above may not seem like the usual 'nutrition' advice, the Awake Eating Method steps above provide the foundation for a healthy and 'tuned in' relationship with fuel - fuel that gives us energy and makes every single physical part of us exist. It is a marriage of food with intuitive body that will make an athlete become the best they can be.

Nat

Day 40 - Shoot. I Just Ate Too Much

For lunch I had filled a Tupperware bowl full of my curry chicken stew leftovers (I made it again last night!) to take to work. After having my usual smoothie in the morning I rushed to the office and began working. I found myself looking at the clock in 15 minute intervals. 'When will it be lunchtime, I am so hungry,' I thought. I drank a big glass of water to find out whether my unusual hunger was really just the common thirst signal. Still, my mouth watered and my muscles ached for food. My mind could not stop entertaining the thought of the long and smoothly coated chicken strips in the coconut curry slowly being broken apart in my mouth. How odd. Food obsession for me has not been a common occurrence.

It hit 11:45 am. Close enough. I sat down and wolfed up every bit. I recall that near the end of the bowl I watched myself objectively, thinking how curious it was that I was so ravenous and could not get enough that the bowl was directly underneath my chin to prevent any stew-shrapnel from carelessly falling astray. The bowl was meant to be spanned across two to three meals throughout my day. That is what I do everyday and it allows me to be fed on a regular basis and never go into red-flag hunger. Yet I ended up eating until I hit the bottom of the bowl and the sensation of my stomach was tight from fullness. Now I am left with a feeling of discomfort and six more hours without fuel. What happened?

This is the all-too-common stress dynamic. I have talked about it in previous blogs (No-Sleep Sabotage and The Secret to Overeating). I wanted to post this experience again to remind everyone that there is no perfection in the process of nutrition. It does not matter how much professional experience, knowledge and school years you have racked up in your corner - we all as human beings have biological drives that intensely influence our decisions. No one is immune to biological hunger or the need for rest and relaxation. The key is discovering what your triggers are and using that information wisely.

The culprit this time? Sleep, stress and high expectations for a day that should have been about recovery.

Last night my daughter and I had our weekly slumber party. We ended up going to bed around 11pm (which is still late for me) but the full moon glared into the room and pried my eyes open throughout the night. I could recall every movement of my daughter's body. The cat jumping on the end of the bed and kneading; kicking her off. Being too hot with the winter comforter suffocating my body, peeling it off slowly, then becoming cold. Pillow was too squishy, head sunk in too far. Left-side sleeping? No. Right-side sleeping? No. Laying-on-the-back coffin sleeping? Ok. Dog pawing at me, husband yelling for her. Other dog wagging tail on the other side of the wall. Brief silence.

I have no idea exactly how much sleep I got. That is the mistake that many of us make. If we cannot figure out the exact number or if we were not up for a solid stint than we disregard it as having any consequence. Now, though, I am yet again reminded of the importance of better awareness and self-care during the recovery process of these anxious nights. 

When I eventually decided to rise I tried my best to amp up my energy. Today my husband and I celebrate our 10 year anniversary and I wanted to look like a million bucks. I stressed about the outfit I would wear and the overall look for the dinner that night. I ended up slopping too much gel onto my new short hair-do giving myself a barbie-boyfriend-Ken-like plastic head piece (circa 1980's). I thought, 'Well, all I have to do now is put on a large golden chain necklace and leather jacket and I will look like a teenage Italian boy from the Bronx." The dress that I chose, a cinnamon colored 1950's vintage number, coupled with my knee high winter boots seemed initially exciting. That is, until I realized that today was going to be warmer than any other day this winter. Now as I sit here my pits are reservoirs of sweat cesspools and the winter tights coating my legs feels like a waist-down straight jacket.

We all have these days where we are reminded that sometimes joy comes from letting go. I say to myself now, "Shoot. I just ate too much, I am stuck in layers of clothing hell and my hair resembles an impermeable layer of oil-slick on the gulf. At least there is not a seagull dying in there." And moving on.

 Nat 

Day 40 - Sports Nutrition Series: What Are Your Intentions?

True Athletes Have Deep & Profound Intentions

Before you can embark on a renewed athletic journey with your body you have to pin point what exactly you want and why. This is vital because it takes us away from merely using our body to actually awaking to the deeper aspects of athleticism; profound motivation for achieving something deep and significant with the union of body and mind.

Look over the following categories and see which one you fit into the most. Take note of the suggested rooted intentions at the end of each category to shift your intention from one that could lead you to heartache, to unparalleled success:

FUNCTIONAL

• You have a profession that requires endurance and strength like a policeman, firefighter or hard laborer.
• You want to be able to participate in an active lifestyle with friends and family.
• You have a desire to use exercise and movement as a way to be healthier, so you can do everyday tasks with ease and grace.

Caution:  If you are doing this for someone or something outside of yourself than you are on the wrong track. True functional athleticism is not about getting the job done. Rather, it is about doing the job because you enjoy every moment of it. You must recognize that true function comes from moving for yourself.

Suggested rooted intention: I intend to enjoy being capable, strong and useful in this body.

AESTHETICS

• You want to feel more confident in how you look.
• You have a specific type of body in mind that you desire to achieve.
• You want to lose weight.
• You want to gain muscle.
• You want to get 'bikini-body' ready.
• You would love to appear attractive to others and get more sexual attention.

Caution:  The most common pitfall here is to have a number (in terms of body fat percentage, or pounds) or specific body type in mind. Attractiveness and confidence is not derived from the size of your pants or the width of your biceps. Beauty comes from health and vibrancy so real and unadulterated that any one can see it seeping out of your pores. Sports nutrition and your exercise routine is just one minute part of that journey.

Suggested rooted intention: I intend to love and appreciate my body.

COMPETITION

• You are involved in a professional sport that requires tip-top athleticism.
• You want to look better or perform better than your peers or team mates. 
• You want to be better able to support and perform for your teammates. 

Caution: Playing the comparison game is the downfall of every athlete. Comparing is the process of degrading our own one-of-a-kind uniqueness for another's. Although in the sports arena we value the process of measurement and scoring this is really the ultimate illusion. Those that are the most successful athletes do not gauge themselves by trophies, awards or accolades but by how much they enjoy the process of playful interaction. It is not the opponent, score or opposite team that should drive you - it is the experience of expanding your skill that should.

Suggested rooted intention: I intend to invest in my unique skills and talents.

SPIRITUAL

• You are in need of purpose. 
• You feel lost.
• You want to achieve the highest potential possible with your body.
• You believe that one of the reasons why you exist is to progress and evolve.

Caution: Perfection can be instigated from a deep desire to have spiritual purpose in the body. We may subconsciously want to mimic the divine by attempting to achieve a flawless and ideal god-like body and performance. We may project our feelings of lack and little purpose onto the body. True spiritual athleticism comes when we view honor all experiences, feelings and movements from the body.

Suggested rooted intention: I intend to be present for all the sensations of my body.

HOBBY

• You have always wanted to compete or strive for some excitement.
• You are bored!
• You have always wanted to participate in sports or activities but have yet to figure out how. 
• You want to train for a recreational, temporary sports function like a marathon.

Caution: Athleticism can become your crutch for hiding growth and action in other areas of your life. What may be a pursuit for a hobby is really the desire for a distraction from the inhibition, fear and doubt that you may be experiencing in your life.

Suggested rooted intention: I intend on following through on my desires and dreams.

As you read through this Sports Nutrition series, always keep in mind your original intention. Bring it with you when you eat, sleep and train. This is a foundation for a penetrating success that will move into all areas of your life.

Nat

Day 39 - Sports Nutrition Series: Introduction to Rooted Nutrition for Athletes

I got interested in sports nutrition early on in my nutrition career. I was perplexed that some of the most fit people I knew, who were exercising and challenging their bodies on a regular basis, also happened to be the most unhealthy. They looked so much older than their age and their overall experience of happiness and vitality in life was expressed as being sub-par. They would express that even though they could run a 30 mile marathon their allergies were killing them, the knee injury from decades ago was flaring up and their insomnia was well beyond their ability to cope. Although they were just in their early 30's their face was tired, wrinkled and resembled that of a 40-50 year old. Yes, they may have been 'athletes' but they were miserable ones.

To me a true athlete is someone who is so intuitively in touch with their body that every movement is like a dance. They are intimately tuned in to their muscles, bones, joints and beating heart, treating every part of them like a tight knit family. They listen to the body as if it were constantly whispering - they are at one with every signal and cell and treat every part with respect, love and honor. Endurance is more to them than just the length of time they can continue to move; it is journeying gently and with intention beyond the confines of the moment. Performance is not for anyone else - no coach, judge or scorecard - it is for feeling the sensations of movement and appreciating every second. To the true athlete rest is just as important for their sport as training. The morning that they feel fatigued they allow the day to unfold softly, feeling the muscles and tissues of the body becoming more taut and thankful as the recovery process is instigated. Recovery is not the lull between the storms of movement - it is a divine expression of thankfulness to the body responding to our desires and needs.
Nutrition for athleticism and performance is as old as the Roman days of gladiators. It makes sense that what, when and how we eat will affect our sport or fitness task because food is what produces energy, rebuilds tissue and muscle and keeps us healthy for every movement.

The only problem is that the nutrition advice that is out there is still in the stone age. Conventional sports nutrition can leave us confused and a bit tattered as to why our body is not achieving its highest potential. You will know that if you are not receiving the results that you desire. Are you always getting injuries, cramps and extreme fatigue when you try to up the ante? Do you find that you get sick more often, benching you from following through? Are cravings and desires for certain foods pushing you to the edge? Then stone age sports nutrition may no longer be applicable to you.  

In the old paradigm of sports nutrition here are the basic tenants:

• Pre-workout nutrition: This usually entails a emphasis on carbohydrates, electrolyte hydration and for long range endurance athletes possible carbohydrate loading.
• Fuel during the workout: Energy bars, gels and sugary drinks.
• Post-workout recovery nutrition: Protein shakes, protein powder, protein bar. Protein. Little fat.

In the old way of sports nutrition our body is thought of as a meat suit that we use to complete our tasks and commands. With this approach the inevitable happens - you never reach your true athleticism potential because you are pushing away the most powerful asset of all - the positive feedback and sensation of the body.

Sports nutrition is not just about preparation, performance and recovery - it is about supporting the health and vitality of the body as a whole to create true athleticism, attractiveness and physical result.

As a true athlete you must understand one important concept: your athleticism is only the product of your fitness on the cellular level. Drinking sugary drinks and loading up on steaks is not going to feed your cells in the long run; and the results at the gym will eventually show it.

Basic concepts in Rooted Nutrition's Sports Program:

1. Awaken to the true athlete within with The Awake Eating Method. 
2. Reduce dietary and emotional stress that can overly toxify and stunt the system.
3. Recalibrate the body by removing stimulants, anti-nutrients and toxins from the diet.
4. Reconstitute the body with nutrient-dense, antioxidant-rich and easily-digestible foods. 
5. Use the new paradigm below to customize for your individual needs.

The new paradigm at Rooted Nutrition is much more complex and far reaching.

• Sports intention: What are your goals and why? This is a very significant first step in developing a program to become the ultimate athlete. Is it to look good, more youthful and sexy? Is it competitive - to rise ahead of other people on your team or whom you will be competing against? It is functional - to be able to lift more, perform better or even protect in your profession or personal life?
• Full day nutrition: You must be fed on a deep and consequential level on a regular basis. Working out and becoming an athlete is a product of your level of health over the time line of the day. Your health is not a product of you working out; it is well beyond that scope. If you are functioning on a flimsy foundation of health, that must be addressed before you can achieve the performance you desire. 
• Low, Moderate and High Intensity Levels of Movement: We all exercise and move in different ways. Classifying the level of your movement along with the below stages will customize a nutrition program that is right for you: 
  
• Pre-workout nutrition: Digestibility is key.
  
• Fuel during the workout: Never become thirsty or hungry.
  
• Post-workout nutrition: Use the fuel window with the basic concepts above in mind. Eat a balanced recovery meal after.

In the next couple weeks I will be providing an in-depth Sports Nutrition series on the blog, along with bits and pieces of my own work-out ventures, covering the above topics. If you have any specific questions on this subject feel free to email me; I will have a FAQ post near the end of the series.

Nat

Day 38 - Step 3 in The Awake Eating Method: Savor

Savor. To appreciate fully; enjoy or relish. When was the last time that you allowed yourself to completely revel in the sensations of eating? Step 3 in my exclusive program, The Awake Eating Method, is all about that.

How do we have a healthy relationship with food? Is it possible to love the pleasures of eating without consuming our way into a food-induced coma?

Here is an abbreviated version of the instructions for the Savor step. For more detailed ones, purchase the e-book here.

• Take note of the taste, texture, temperature and aroma as you eat. Become a food critic at every meal asking yourself what you love and appreciate about its every detail.
• Chew the food thoroughly until it is mostly a thick liquid. 
• Take small bites so as to not overwhelm the mechanics of your mouth.

The benefits of the Savor step are vast! When we properly chew (or masticate) our food it has far reaching effects on every area in the body. The food that was once whole and unable to be used is now broken down into small enough bits that the body can absorb, transport and use it for everything from creating energy and getting rid of toxins, to building tissue or muscle.

Because you are eating slowly and savoring every bite your body's hormonal system has enough time to send out signals of satiety or fullness. You have clearer and more precise signals that tell you when you have provided enough. You end up eating less, enjoying more and losing excess weight.

The sense of taste is not just for pleasure. It is also a instinctual regulator of your body's nutrient needs. The sensations that you experience while savoring send an inventory of your intake, setting the stage for a intuitive memory system that can be used as a compass later on. It is like a record bank that gets the message to the body that sweetness, salty, savory or creamy is on its way - and to subsequently alter requests that have been put into motion.

In session, applying the Savor step can be the most complex and challenging topic. The feeling that most clients get is a sense of anxiousness and overwhelm at the thought of being receptive to the joys of food. They think that it is because they love food so much that they are not experiencing the weight or the health that they desire. Yet this could not be further from the truth. The belief that you should not enjoy food is precisely what is starving you and making you have insatiable hunger.

During counseling sessions here are some of the necessary topics that I cover to fully implement the Savor step:

• Make peace with food. It can be hard to savor when you have a long list of beliefs, rules and regulations around food. You must empty the cup of your mind to truly savor objectively and with power.
1. Deprivation Effect: The mere perception that a food is banned or forbidden can trigger overeating and binge eating regardless of calories.  
2. There are no good or bad foods, just foods that create different experiences.
3. Give yourself unconditional permission to eat. This has been researched and is coined, food habituation. The more we are exposed to a food the more it loses its appeal.
1. Write a list of foods that you love.
2. Circle the items on the list that you have been restricting or that are forbidden.
3. Choose one item from the list and go buy it at the grocery store or order it in a restaurant.
4. Apply The Awake Eating Method. Check in with yourself to see if it really tastes good. If you really do like it, continue to allow yourself to buy and order it. 
5. Make sure to keep enough of this forbidden food around so that you know it will always be there if you want it.
• Challenge the food police. The food police can be friends, family, the media and your own inner psyche that shouts negative thoughts, phrases and guilt-provoking indictments about what you are eating. 
• "Our beliefs about food (both individually and as a society) resemble dietary laws of a false religion - we pay homage to its dieting and rules, but it doesn't work." - Evelyn Tribole, RD
• Clean the slate of your food beliefs. Every snack or meal is a brand new opportunity to savor and feel what that food means to you. 
• Observe, do not judge. Trust yourself to discover the foods and eating experiences that you need to thrive. Your body is always sending you in the direction of well-being, you just have to listen. 

Today I will be interviewed by my dearest friend, Gina Renee, L.Ac. (check out her information-packed website here) on KNRY's Health Talk. Listen in at 4:05 PM on AM 1240 on the Monterey Peninsula or listen online at www.knry.com. The topic will be all of the above - how to savor and enjoy the beauty of food to receive stellar results!

Nat

Day 37 - Poop Anxiety

I sat on the toilet yesterday taking a poop (do not act surprised, you did it yesterday too!). The bathroom in my office is adjacent to another - and just feet away from the door I could hear the gentlemen rolling his chair on the cement floor as he repaired guitars on a bench just on the other side of the wall. Absolutely any noise (a occasional poof, fart, plop, splash or grunt depending) was going to be heard. I tried to time every sphincter action with the ebb and flow of his movement to cancel out any sound. I had to hold onto what little reputation I had left. Then I thought, what am I doing? Why do I feel so self-conscious about doing something that is not only necessary but healthy and across-the-board normal in every living being? Imagine, a woman who poops! How long has this anxiety been going on?

The first time that my would-be husband stayed the night at my apartment I had to go in the morning. I lay in bed thinking about how I could execute the task without being discovered. I ended up taking an early shower to mask the action.

It seems that every time I enter a bookstore or library I have to go. I am convinced that there is something about looking at shelves of books that signals peristalsis in the intestines. Seriously. I usually have to end up leaving before I am able to truly shuffle through the magnificent stacks of brilliant writing.

In public restroom stalls I would choose the furthest one from the door in the hopes that no one would notice that my feet were immovable while I sat there, waiting. Other women filtered in and out with their polished Mary-Jane shoes, brief tinkles and soon-after-flush, primping their face and hair with a sudden pout-face at the mirror before exiting. Was I the only one that ever had to go? Was this some conspiracy of feminine hygiene taking precedence over a necessary biological function?

Everyone is affected by poop anxiety. Still to this day I do not know if my husband has ever gone in his life. Every morning he enters the bathroom, locks the door and turns on either the faucet or the shower. Who knows - maybe he is a time traveler and the running water is the catalyst. He has very specific parameters of where he can go to the bathroom when on trips. The only acceptable place for such an act is the hotel bathroom. I think he has gone days without just for this reason. If the urge comes on without the right outlets in place then his body is out of luck.

My daughter's classroom has a bathroom that is right next to all the desks. She says that she just cannot stand the thought of going there. So, the moment she gets home she has her after-school poop (we sometimes sing a song called 'Poopy time' to celebrate the occasion)- a moment of pure relief from the anxiety of holding it in all day. One of my dearest friends in high school would always do the same. We would walk home from school together and then he would disappear for 15 minutes when we got to his house.

Your prim and proper mother does it. Your teachers, friends, colleagues and bosses do, too. Every famous person goes everyday, just like you. Come to terms and let go of the inhibition!

You may have poop anxiety if you do any of the following:

• Can only go at home.
• When in public restrooms can only go if no one else is there.
• Let half of it out only to squeeze your bumhole for a break off because it has been just too long and someone might find you out.
• Flush the moment the first one falls.
• Use different toilets or bathrooms at work so you do not become 'known' as the work-shitter.
• Turn on the faucet or shower to mask any noise.
• Have left a party or event because of having to go.
• Wait for someone else to flush before you do.

Defecating, although it may seem like a funny topic, is actually an important action that is necessary for health and vitality. If you hold it in then you are also holding in the waste, congestion, excess mucous, fat and toxins that your body is trying to get rid of.  Here are some of the benefits of letting it go:

• More energy
• Feeling lighter 
• Weight management
• Stronger immunity
• Relaxation
• Clearer mind
• Clearer skin

I challenge you to go when you feel the need!

Nat

Day 36 - Garlic Lemon Chicken Fajitas

The product of boredom.

Tonight on the menu was yet another intense full-body craving item. The desire was triggered by a simple Mexican inspired salad at the local coffee joint, Seven Suns.

It was a Sunday morning and besides the request from my daughter to play bunnies in the bathtub we could not come up with something to do that was collectively received by the family tribunal. It is not that I do not like being silly and spending time with my daughter in that kid-like way, because I do. I value the moments of pure idiocy as we throw our bodies onto her bed only to be catapulted back onto the floor - the pain more hilarious every time we attempt. Lately, though, there is dissension in the ranks of play land. It seems that my ideas or tangent in the game are not being received well.

"Mommy! The bunny is magical and cannot get eaten by a crocodile!" Cammie declares. I shoot her a cynical look. She is on to me. I want to end the game and the bunny-hungry creatures of my creation are making her frustrated.

"Why? That makes no sense! The bunny is a vulnerable animal with absolutely no defense system."

"Mommmmmm!"

"I mean, you have aptly described the ecosystem of bunny land and it is only natural for predators to not only exist but to be running rampant." 

The compromise was to go to the local cafe, buy some lunch and take a card deck to play Spit. I thought we had a blast - but later when I looked on my camera I saw the pictures to the left. I think she was bored.

When Cammie's order arrived I realized how hungry I was. The dark, black sliced olives in the corner beckoned me. The avocado slices and caramelized, fajita-seasoned chicken strips lay as a moist masterpiece on top. The moment I put a combo of the three (with a little lemon vinaigrette mixed in) onto a fork and then on my palate I knew I had to recreate it in mass at home.

Garlic Lemon Chicken Fajitas

Ingredients:

1 teaspoon ground cumin
1 teaspoon oregano leaves
1/2 teaspoon cilantro
1 teaspoon black pepper
1/4 cup freshly squeezed lime juice
1/4 cup freshly squeezed lemon juice
1/2 teaspoon salt
3 tablespoons of extra virgin olive oil
1-1/2 pounds of free range chicken breast, cut into think strips
1 small red bell pepper, sliced thinly
1 small green bell pepper, sliced thinly
1 medium yellow onion, sliced thinly
2 garlic cloves, diced
More salt to taste
Corn Tortillas
Avocado
Salsa
Spinach
Cheese

Directions:

Mix the juices, oil, salt and all of the spices in a bowl. Measure out 1/4 cup of the marinade and place aside. Place the chicken strips in the bowl and mix, using your hands to massage the solution into the chicken. Let sit and marinate while you continue to prepare the meal.

Preheat the oven to 350 degrees to prepare to toast the tortillas.

In a large heated skillet on medium high heat some olive oil and begin cooking the onions until they are translucent. Add in the sliced bell peppers and garlic and cook until tender (about 5 minutes). Add the marinated chicken to the pan and cook until heated through (8-10 minutes). Add more salt and cumin to taste.

Heat the tortillas in the oven, grate the cheese, and slice the avocado. Spoon the fajita chicken mixture into a corn tortilla and add your favorite toppings (I ate it in a bowl with salsa spooned on top).

Enjoy!!

Nat

Day 35 - Italian Tonno Vegetable Salad

In the two-time sit down exercise post I did last month I featured one of my favorite salads that is both hearty and down right delicious on a winter evening. Here it is:

Warm Italian Tonno Vegetable Salad

Adapted from Giada De Laurentiis

Ingredients:

1-1/2 Pounds of Purple Potatoes (or Yukon Gold, Red Skin, whatever is your favorite), diced in cubes
1 Pound of Green Beans, trimmed and cut in half
8 Medium Roma Tomatoes, diced into chunks
1 Bunch of Scallion, sliced
1 16 Oz. Can of Olives
2 Cans of Chunk Light Tuna, drained
1 Bushel of Fresh Basil, chopped
2 Tbls. Chopped Oregano Leaves
1/2 Cup of Extra Virgin Olive Oil
2 Tbls. Red Wine Vinegar
1 Lemon, Juiced
1 Teaspoon of Himalayan Crystal Salt or Celtic Sea Salt
1/2 Teaspoon of Black Pepper

Directions: 

Bring a large pot of salted water to a boil over high heat. Add potatoes and cook until tender, 6-8 minutes. Use a strainer to dip into the water and remove the potatoes, placing them in a large salad bowl. Add the green beans to the pot and cook just for 3 minutes (we still want them bright green and crispy) adding them to the potatoes. Add the tomatoes, olives, scallions, drained tuna, garlic and chopped basil.

In a separate dish make the dressing. Combine the oregano, lemon juice, and vinegar. Slowly pour in the olive oil and add in the salt and pepper. Toss the dressing with the warm salad, adding more salt and olive oil to taste.

Serve immediately.

Nat

Day 34 - Decadent Curry Chicken Stew

After some requests for the amazing chicken curry I talked about in a previous blog I decided to post the recipe. Enjoy!

Ingredients:

1 Pound of Free Range Chicken Breast, Sliced
2 Cans of Whole Coconut Milk
4 T of Curry Powder (to taste)
1 Bag frozen Butternut Squash Cubes
2 Carrots, Sliced
1 Head of Broccoli, Chopped
2 Cups of Crimini Mushrooms, Sliced
1 Red Bell Pepper
1 Yellow Onion, Diced
2 Cloves Garlic, Diced
Extra Virgin Olive Oil

Directions:

Saute onion in a soup pot until they are carmelized (about 3 minutes). Add the carrots and red bell pepper and saute for another 5 minutes. Add in the remaining vegetables and garlic and stir fry for another 5 minutes. Pour in the coconut milk and bring to a simmer. Add the curry powder to taste and cover for another 10 minutes. Add in the chicken, and salt and pepper to taste. Let simmer until the chicken is still moist but cooked through (another 5-10 minutes).

Serve with brown rice and garnish with cilantro.

Make sure to read my blog on the superfood coconut to remind you of the benefits you could be receiving from this creamy stew!

Nat

Day 33 - Flat Tire Complex

THE FLAT TIRE COMPLEX: When we allow external friction to make or break our day.  

Driving home at a leisurely pace my daughter and I were talking about what play food we were going to get at the grocery store for our slumber party that night. We were both elated. We had been waiting all week for this night; her getting through many days of babysitting by grandma and subsequent boredom while I rushed through the week to finally have a chance to soak in her company.

The same ol' usual storefronts and quaint houses rolled by as pockets of streetlights illuminated Cammie's sparkly t-shirt in rolling waves. As a car passed in the opposite lane the front of a suicide-mission car was revealed right after only inches from my driver's seat door. I could see the two young teenagers in the front seat of the low lying car. I swerved to the right and a crunching impact reverberated through our car. Pulling to a parking space on the side of the street I turned to my daughter.

"You okay?"

"Yes." She mumbled, a bit in shock.

"Stay here." I said, hardly even waiting for her answer, as I catapulted myself out of the car with adrenaline pumping and anger coursing up from my wobbly legs. I approached their door, cussing and making large gestures with my hands. The teenager boy's face was emotionally wounded and apologetic. I heard a hissing sound as he cautiously eased his way out of his vehicle and vehemently apologized. I turned around to see my back left tire was slowly dying. It went flat.

I have been in car accidents before - way worse in scope and potential than this one. In a lot of ways it was not a big deal. Everyone was physically fine and resolution will be easy. For some reason though the rest of the evening was challenging. I could not relax and the tension and sheer anger was affecting my every thought. I could not sleep and now, throughout the day, I have felt like a troll; walking around ready to pounce on anything or anyone.

The Flat Tire Complex is something that everyone of us has experienced. Some event occurred that triggered a cascade of negative emotion so persistent or intense that climbing out of it can seem daunting if not impossible. It is the dynamic of allowing our reaction to an experience influence and affect every moment thereafter. The Flat Tire Complex is essentially dwelling on a feeling of deflated and dis-empowered thinking, instead of processing and letting go.

We all have a Flat Tire Complex weak spot. Perhaps we dwell on creative criticism or a insult given by a stranger. Maybe someone cutting us off in traffic or in line can ruin our whole day. Something as simple as slipping and falling on the way to the car in the morning or an argument with a spouse can set the tone for the rest of the week.

What do we do when, as Bono from U2 says, "we are stuck in a moment that we can't get out of?"

1. Practice the Power of Three Exercise. This is taking the thoughts that were created or conjured up from the negative reaction of the experience and viewing them from a different, more positive perspective. Here are examples of mine this morning with three alternate thoughts to counter it:
1. I am so angry at this idiot.
• Everyone makes mistakes and false judgments. 
• I know loved ones who have been in his exact shoes.
• It must be challenging to be the person at fault. 
2. I am not capable. If I were, this would not have happened.
• I did a great job. I immediately responded by swerving and minimizing impact.
• This was not my fault. 
• I am strong and handled myself very well (potty mouth aside).
2. Distraction: Although distractions during eating are not a good thing - distractions from negative flat tire thinking can be a catalyst for a whole new mood experience. 
1. I called my best friend and vented for three messages.
2. I did 30 push ups and felt my body become strong and grateful.
3. I wrote this blog.
3. Relaxation: The Flat Tire Complex is essentially maintaining a holding pattern of stress. If we can somehow bring ourselves out of the stress cycle we can pump ourselves up. 
1. I consciously began taking deeper breaths. 
2. I did more push ups (this helps me relax for some reason).
3. I closed my eyes and imagined the Italian countryside that we will go to for vacation.
4. Visualization: No matter what feeling you are having in your body there is one simple way to dissolve it. Your brain does not know the difference between when you imagine something and when you are actually physically experiencing it in the hologram of reality (think about how real dreams feel!). Here are two that I employed today.
1. Resolution Visualization: Imagine the situation or experience that you are holding onto becoming resolved. See all people involved smiling, happy and content. It is important to imagine it after the fact and not to get caught up in the details of how it will happen. Just imagine the end product of success. For me it was imagining myself having a new slumber party next week with my daughter with everything behind me. 
2. Rewrite the Main Character Visualization: This one is fun! Rewrite history and imagine that you reacted totally different than you did previously. This is about taking what you have learned and applying it to the situation. This helped me A LOT! I imagined that I was like Jason Bourne in the Bourne Identity, scanning over every headlight and responding subtly with my driving. I was able to maneuver around the chaotic driver before they could interact with my car. I did another rewrite where I still got hit but treated the situation with absolute hilarity. I got out of the car, got the information I needed and then proceeded to ask the man to go get me an ice cream cone. "Do it. Do it." Cammie would totally be the cowboy character saying it behind me.

When you have a really bad day, and you have a bad case of the Flat Tire Complex, nip it in the butt with the above suggestions. And know that someone else has been there.

Nat

Day 32 - Clean Your Plate Syndrome

I was eating a delicious salad and not enjoying it as much as I would have liked. The thick balsamic vinaigrette with a hint of honey that I loved was nixed by the deli and a sour, runny version put in its place. The food critic in me was amazed at how the sauce could make or break the tone and satisfaction factor of the meal. How disappointed I was that it was not meeting my expectations.

My table was right next to a window overlooking the parking lot. People were arriving and leaving with my oddity-of-self watching them, having no concern of politeness for staring. I loved trying to guess what the conversation was like before each exited their car.

After glancing down for a long moment at my meal I saw out of the corner of my eye a threesome coming toward the window. It was an elderly man with a weathered leathery face. With him were two young boys, one that looked around four years old and the other most likely my daughter's age of around eight or nine. The man took position next to a tree by the entrance and instructed the children to play in the dirt below. With not a single moment of hesitation they began an imaginary game, eyes wide and excited to be set loose. The man pulled out a piece of cardboard. It was from a cracker box and when it was turned over it said, "Out of Gas" with a smiley face below. The way he revealed it spoke volumes. He hesitated for a brief moment, as if exposing it would cause a barrage of stones to be thrown his direction and then hung his head low while people passed. Out of gas means out of money. Out of money means little or no food. How could I sit here and enjoy this meal (or be critical of its taste), when just feet away from me children may be going without?

With these realities near or in our experience one 'how of eating' belief can become difficult to heal; the 'clean your plate' belief. This is a syndrome characterized by a need or desire to finish everything that is on our plate, without regard for our own physical needs, because of deep-rooted beliefs of lack.

Do you find that you always finish what you serve yourself or what is given to you? Do you ever ask yourself why? Why do you finish what is on the plate if you are actually satisfied or full? Here are the most common answers from clients who have the Clean Your Plate Syndrome:

• Out of pure habit.
• Because my parents taught me to clean my plate.
• Some people are starving so I should be grateful and consume whatever I am given.
• It tastes so good! I just want to eat as much as I can because it is pleasurable.
• I get distracted and just eat until there is no more.
• I paid for it so I am going to finish it!
• It feels satisfying to finish something.

Some of the time we insist on eating until everything is gone because of cost; we want to get the best value. Other times it can be because of distraction; we rely on external cues like our fork hitting an empty plate to tell us when to stop. The most common clean your plate belief though has to do with something deeply emotional and personal; the fear of not enough. 

The morality of 'finishing' is deeply embedded in many of us. Perhaps our parents went through the depression or even something as traumatic as the holocaust and taught us that tomorrow we truly may not have what our body needs - so we better eat today. We may even have experienced first hand starvation or going without food for long periods of time from poverty. Some clients were part of a big family and felt like the runt puppy in a litter, not feeling capable or strong enough to get the milk they needed. Whatever the source the bottom line is that we get the signal that 'tough times' can creep up at any moment and preparing, by holding on to each morsel today, is the best defense.

Healing your Clean Your Plate Syndrome is actually a powerful method to become a healthier more, 'in tune' eater. Here are ways that an intuitive eater views these beliefs:

• Children are starving in Africa: Who has not heard this argument from their parents? The reasoning does not make sense. Consuming more from our plate does not have any consequence on people who are starving. If you really do care about the state of humanity then take the energy that you have from not stuffing yourself (and eating until you are satisfied) and use it to fund-raise or volunteer in your community.
• Being wasteful is immoral and selfish: Cleaning your plate is wasteful in its own right if you are not truly hungry anymore. The food is not digested and utilized as well and thus provides less true energy. You may end up putting on more weight or eat so much that you purge. Your health suffers and society takes the bill. True waste comes from individuals who are not achieving their highest health potential. The beauty of awake eating is that the more you tune into your body's signals, the more efficient you become at ascertaining your dietary and portion needs. 
• It tastes good: When we are truly present for the pleasurable sensations of food and our body we know when to stop. The issue is usually that we appreciate the food and at the same time disregard the friendship and camaraderie of the body.
• I have accomplished something: I tell my clients that we are artists and food is our sculpture. If we are using food as a way to feel a sense of completeness then what does that say about our life? Why are we not gaining enough satisfaction and creative reward from accomplishing other tasks in our life? True achievement comes from leaving food when you know that your body has had enough and moving on to the reason why we eat in the first place - to enjoy other things.  
• Others do not have, so I should be grateful for every bit: As was the case for me at the deli. Yet again, this reasoning does not stand up to common sense. Would ignoring my body's cues and continuing to eat when I am no longer hungry be a sign of gratitude? That would be like continuing to fill up the gas tank in our car even though it was overflowing while we say how much we value it. The value level comes not from the amount taken in or whether we 'finish' off the supply but rather from utilizing its potential energy in the best, most efficient way possible.

Studies have shown that nearly all of us serve ourselves amounts of food that really have nothing to do with anything. We serve portions depending on the amount that is in the pot or dish, how many choices there are, who we are with and where we are. These are all external factors that have no precedence over what the body really needs. How do we bypass this and discover what amount of food will truly nourish us and not weigh us down? Letting go of the Clean Your Plate Syndrome! Here are some simple tips:

• Trashcan Your Food Exercise: Go out and buy a food item that you know you are only going to eat a portion of, acknowledging that you are going to throw it away when you are comfortably satisfied. Do this a couple times a week until you get comfortable with honoring your internal signals.
• Taper Down Exercise: At every meal practice leaving just a teaspoon-worth of food on your plate gradually increasing amounts as you get comfortable. Sometimes I do this and notice that I have more energy and feel more empowered by doing so (as long as I am honoring my body's needs).
• Appetizer Dining Exercise: Instead of using big dinner plates at your next meal, use small snack plates. Serve yourself small portions of the food, knowing that you will go back for seconds, thirds or fourths should you feel the need. This will allow you to get used to serving smaller portions and not feeling the need to pile a plate high (and then end up having to throw a portion away should you honor your fullness.)
• Two-Time Sit Down Exercise: Click here to read about it. This exercise can help teach you how to listen to your body while also detaching from the power of 'accomplishing' the whole meal.

The Clean Your Plate Syndrome does nothing for us, people in need or humanity as a whole. It teaches us to rely on external factors when eating and perpetuates the true cause of imbalances, eating disorders and health issues; pushing away our own intuitive nature and internal sensations.

Nat

Day 31 - I've Got a Lovely Bunch of Coconuts, Diddly Dee

Yesterday evening I was famished. It was already 6:00PM and I needed to pick up my daughter from gymnastics, go to the grocery store and make dinner. I thought, 'Geez, that is going to take a good hour and a half. I am hungry now!' I could go and get take-out somewhere or buy something easy to throw into the oven but I knew that my body was in need of something special. All that I could think about was a warm bowl of golden coconut curry. I was going to make it happen.

I ended up making the most delicious thai-inspired meal that night. As my family and I sat down at the table to eat I was transported to eden. The way the creamy coconut milk base coated my tongue and throat was divine. The moist pieces of chicken paired with slightly crispy disks of carrot and medallions of mushroom fulfilled a richness that I had been needing all week. The rain pittered-pattered outside and inside I was warm, comforted and satiated. I ended up needing only half a bowl that nourished me well into bedtime.

The next morning my skin was more radiant and the fatigue I had experienced the day before vanished. I honored what I wanted, listened to my body and could see that my body was thanking me for listening to its needs.

How many of us disregard what we feel we need because thoughts like, 'that food is too fatty, too rich or has too many calories' filter their way in?

What your body is telling you is always taking you in the direction of well-being if you can learn how to decipher its messages.

My craving for creamy coconut was absolutely no coincidence and I knew it. Coconut is truly a superfood.

TOP 10 REASONS WHY COCONUT IS A SUPERFOOD

1. High in Vitamins, Minerals, Enzymes and Antioxidants. The majority of Americans are deficient in antioxidants and other nutrients. These substances fight stress!
2. Easily Digested. Coconut doesn’t require any pancreatic enzymes for digestion! It contains certain fatty acids that have been used in clinical treatment of patients with digestion and absorption problems. This is great for people who have a hard time digesting fats, or whose gallbladders have been removed.
3. Immunity. Coconut's lauric, caprylic and capric acids provide amazing immune-enhancing benefits! They are proven antiviral, antibacterial and antifungal agents that strengthen your immune system. It helps your body fight disease organisms such as: 
1. Viruses like herpes, measles, and HIV
2. Bacteria, such as listeria (food poisoning), streptococcus, and staphylococcus.
3. Protozoa (parasites) like giardia lamlia.
4. Healthy Medium Chain Fatty Acids (MCFA). MCFA's are saturated fats that the body can digest and burn easier than long chain fatty acids (like in cheese, meat, dairy). MCFA's are a different form of saturated fat that does not increase triglycerides, cholesterol levels or your risk for heart disease.
5. Sports Endurance Energy. The MCFA's in coconut are immediately sent to the liver to be used for energy unlike Long Chain Fatty Acids (from animal products) that can contribute to stored fat. In this way, coconut actually increases metabolism and energy without weight gain.
6. Promotes the Absorption of Other Nutrients. Coconut assists in digestive system function and healing, while promoting the absorption and utilization of fat soluble vitamins. By eating my turmeric rich curry and beta-carotene packed carrot with coconut I increased the absorption of fat-soluble compounds (like vitamin A) that otherwise may have not been utilized.
7. Electrolyte Drink. Coconut water contains more electrolytes than any fruit or vegetable. Because of it's unique chemical composition it is able to rehydrate the body and give it the strength and energy it needs for endurance and athleticism. In fact, it has 15 times the amount of potassium as most sports and energy drinks!
8. Anti-Aging. Coconut is the richest natural dietary source of cytokinins that have shown promise in strengthening the elasticity of the skin and slowing down general degeneration in the body.
9. Cardioprotective. Due to the high potassium content, coconut can stabilize blood pressure and improve circulation.
10. Heat Stable. Coconut can be used at high temperatures without becoming damaged or oxidized. Many natural fats actually have a low smoke point (meaning that they become damaged when cooked at even a relatively low temperature). Extra virgin olive oil breaks down easily when frying and can actually increase our need for antioxidants to fight the damaged fats. Use coconut oil to fry, cook and bake.

For decades science was telling us that coconut was bad. We now know they were wrong. What could have prevented this misunderstanding? Listening to our body and following its beautiful signals.

Day 30 - Effects of Distracted Eating

The second principle in The Awake Eating Method is Be Present and in counseling sessions this seems to be a concept that is met with a lot of resistance. People often ask, why must I change these habits? Are they really affecting my weight? I enjoy not being present when I eat. Isn't enjoyment a part of what you are trying to teach me?

The Be Present Step entails releasing distractions and coming to terms with what is happening in the moment, which is eating. It is the second pillar in a four-pronged system in creating a rock star eating experience - be receptive to your environment (followed by enjoying your food with no apologies and feeling the pleasure of the body). Here are some of the pointers for Step 2 out of the eBook:

• Release distractions: Turn off the TV, computer, radio. Close the book, magazine or newspaper. Pull over in the car (or any other machinery!). 
• Sit down. Snacking at the fridge or grazing off of a buffet is not creating a present moment awareness.
• Create a beautiful environment. Use candles, place-mats and people that you love as the setting. 
• Observe your food throughout the eating process. Look over the presentation, color, texture and amount. 
• Breathe. Let go of thoughts about the past or future and recognize eating for what it is; a biologically embedded moment for nourishment and self-love.

So, what is the big deal about our eating environment? Buckle your seat belts because here I go...

Most of us are asleep eaters who have divorced the beauty and pleasure of food for the interruptions and brief amusements of life. We are having affairs with constant diversions, taking us away from the innate pleasure and beauty of eating.

• 91% of us typically watch TV when eating meals at home
• 62% of us are often too busy to sit down and eat
• 35% of us eat lunch at our desk at work
• 26% of us practice regular 'dashboard dining' of eating when driving

When we are distracted we eat more and feel our body less. It is almost as though we are alien abduction victims who find that we are transported to the end of a family-sized cracker box.

Effects of Distracted Eating found in studies done by the Director of the Cornell University Food and Brand Lab, Brian Wansink, Ph.D.:

• People who watch TV are more likely to be overweight than people who don't.
• The less TV people watch the skinnier they are.
• People who watch TV end up eating vastly more. In a study the subjects that watched TV for an hour (as opposed to a half hour) ended up eating 28 percent more popcorn.
• Children and adults snack more when watching TV and do so even when not physically hungry.
• Radio can distract us. People who listened to a lunchtime radio mystery ate 15% more than those who didn't.

Dr. Wansink found that the bottom line was that the more distracted we are the more we end up forgetting. In other words, the more we multi-task with food the more that our mind literally forgets that we even had it in the first place. His conclusions on distracted eating:

1. It makes us eat.
2. Forget how much we eat.
3. Extends how long we eat.
4. And we do all of these, even if we are not hungry.

Awake eating is about using the moments of eating fully to our advantage. It is a time to 'check in' and say hello to the body. The physical effects of awake eating are obvious. You become more attuned to your body's natural needs and desires (which are always sending you in the direction of well-being) and are able to acquire more enjoyment in the eating process, diminish cravings and eat the amount of food that is needed to create a healthy and beautiful body.

Have you ever wondered why you feel alone? Maybe you feel that this world is really just a scary and unwelcoming place? This may be because you disallow the observation of prime sustenance in the union of food and body; external and internal world; world and self.

When we become present we are transforming a mechanical, linear action of refueling into an act of nourishment. It is the difference between having sex and making love, walking to the post office or going on a revitalizing hike, laughing to blend in or laughing sincerely from the belly. Eating with your attention and awareness can literally transform the way you see your body, your whole being and the world around you because you are present to see the abundant substance that is there to feed you.

Personal Tidbit

Out at a sushi restaurant I felt incredibly self conscious about dinner with my daughter. I should have felt insecure about other things. I was snapping pictures left and right with murmurs and comments coming from the opposite table as the numerous flashes blinded the party. I could have felt apprehensive about the fact that I forgot to lock the restaurant bathroom door prior to our meal, perfectly adjacent to the dining area, only for it to be opened all the way by a gasping and nearly entombed elderly woman (with an expletive by me to boot) who seemed to have arthritis and could not manage to close the door (followed by another expletive).

What was on my mind was how little dinner conversation was present at the meal. I had this vision of how the meal should go, especially since we were investing in an 'eating out' experience. I imagined us laughing, giggling, talking about the meaning of life, all-the-while we are fully immersed in each others stories and anecdotes of the day. I tried to conjure up tête-à-tête by bringing up school or her recent playdate. I even resorted to asking about her career choices and long term plans (wow, I have become more like my father than I could have ever realized). As my daughter's chocolate cake was plated in front of her I realized how I had not been applying the Be Present step. That whole time thoughts were running amuck in my head and in addition to the elderly lady's table talking about my use of the Lord's name in vain, I was downright focused on everything but the food. That chocolate cake was a godsend to the meal. I saw my daughter, with no apologies, ignore me with every cell in her body as she savored and reveled in each bite. Good for her.

The interesting thing was that even though I had the highest quality food - I was ravenously hungry for nourishment by the time we arrived home. Is it a coincidence? No. I was not present so my mind had no idea what I really had received. Potential energy from food truly is reliant on our awareness. Distracted eating makes us focus on food later even if we are not hungry. We are trying to make up for the richness that we missed.

Nat