Gratitude, Not Food

Photo Courtesy of katiescrapbooklady on Flickr

This time of year always gets me thinking about the true meaning of the holidays versus what it comes to mean to most of us. Stress, shopping, parties, and TOO MUCH FOOD! I like to remember that Thanksgiving is about gratitude, not food.

This year, I am grateful for family and friends who have supported me tremendously during an exciting but sometimes difficult year of transition. I am also grateful for the gift I have been given to be able to share my knowledge about health and wellness with my loved ones and clients. As I watch them work towards transforming their own lives, I feel inspired and proud.

As my gift to you this Thanksgiving, here are some tips to help you enjoy your holiday while still being mindful of your health:

•Watch portions! Our tendency is to overeat during the holidays because…well it’s all just so darn good! Try using a smaller plate and fill it up with more of your favorites in smaller portions.

•Chew, chew, chew! Digestion begins in the mouth, and the more we give it a head start, the less energy our bodies use to break it down – meaning more energy for you. Plus, by chewing your food you can automatically keep your portions in check as you will be more aware of when you are truly full.

•Get moving! Take a walk after your meal. This helps digestion and will keep you more alert through the evening so that you have more quality time with your loved ones.

•Express your gratitude! Take a few moments before eating to appreciate the food on your plate and the fuel it gives you for your life. Have everyone at the table share what they are grateful for to create a greater shared experience.

•Make room for your sweet treats! No need to deprive yourself, just try to make wise choices and watch your portions. If you can, avoid refined sugars and opt for more natural sweeteners that contain more vitamins, minerals, and enzymes, and are much easier on your blood sugar.

Speaking of sweet treats, I was ecstatic when my parents asked my brother and me to contribute some healthier food options to our Thanksgiving dinner this year! My brother plans to make some scrumptious cupcakes he found through one of our favorite whole food cooking shows, Christina Cooks, on PBS. Here is the recipe, one I hope you might share with your families:

Orange-Scented Chocolate Cupcakes(Makes 24 cupcakes)

1 1/2 cups whole wheat pastry flour
1/2 cup semolina flour
1/2 cup cocoa powder, NOT Dutch processed
2 teaspoons baking powder
Generous pinch sea salt
1/2 cup avocado oil
1 cup brown rice syrup
3/4 cup rice milk or almond milk
1 teaspoon brown rice vinegar
2 ounces coarsely chopped non-dairy, grain sweetened chocolate chips
2 teaspoons grated orange zest

Chocolate Frosting:
1 cup non-dairy, grain-sweetened chocolate chips
Scant 1/4 cup rice milk or almond milk
2 teaspoons brown rice syrup
Grated orange zest, for decoration

-Preheat oven to 350 degrees and line a 12-cup muffin tin with papers.
-Whisk together flours, cocoa powder, baking powder and sea salt.
-Whisk together oil, rice syrup, rice or almond milk and vinegar until smooth.
-Mix wet ingredients into dry to create a smooth batter. Fold in chopped chocolate and orange zest (you can also add some chopped nuts to incorporate more healthy fats)
-Spoon evenly into cupcake cups – fill no more than 2/3 of the cup to allow cakes to rise properly.
-Bake for 20-25 minutes, until the tops of the cupcakes spring back to the touch.
-Remove from oven and allow to cool enough to handle the cupcakes. Remove from the tin and cool completely on a wire rack. Make the frosting while the cupcakes cool:
-Place chocolate in heat-resistant bowl.
-Bring rice or almond milk and rice syrup to a rolling boil and pour over chocolate.
-Whisk together until thick and smooth. Cover loosely and set aside for 30-40 minutes
to set frosting.
-Whisk to loosen frosting and spread over the top of each cupcake, garnishing with a sprinkle of orange zest.

Sweet, Sweet Butternut Squash

Photo Courtesy of The Bitten Word on Flicker

With fall in full swing and the holiday season approaching, I get asked a lot what I do to avoid falling into the sugar trap. I want to share a tip with you that can help you during the holidays and all year round. Try incorporating more sweet vegetables into your diet, such as carrots, onions and squashes. These will give you the sweet taste your body is craving without all of the bad stuff. And it’s so easy in the fall with the abundance of root veggies. What works really well for me every time is Butternut Squash. Mmmmm….I want some just writing the word.

Here is a wonderful recipe for a simple Butternut Squash soup from the Institute for Integrative Nutrition. I am in LOVE with this soup and hope you will give it a try:

Ingredients:
1 Medium Butternut Squash
2 tablespoons extra virgin olive oil
1 large onion, sliced
1 tablespoon fresh ginger root (or ground ginger if fresh not available)
filtered water or low sodium vegetable stock

• Cut, peel and remove seeds from squash
• Cut into same size cubes
• Heat olive oil in a large deep saucepan or stockpot
• Add onion and sauté until transparent
• Add squash and enough water or stock to cover (I use a little of both)
• Bring to a boil, reduce heat and simmer until squash is soft: about 35 minutes
• Blend with an immersion blender, masher, or whisk to desired consistency (you can also use a regular blender)
• Grate fresh ginger or add ground ginger

*Note: You can also experiment with other spices to your taste. I recently tried adding a few dashes of cinnamon to my bowl. YUMMY!

Happy Cooking! Let me know how this works for your sweet tooth!

Counseling the Health Counselor

It has been a while since my last post, but I am BACK and ready to share what I’ve been up to. I recently made a return to Stage Management, working with the New School for Drama. I met a lot of really amazing people and learned that there are many things I do still love about being a Stage Manager. But it was a demanding schedule, and it proved to be more difficult than I anticipated to balance my responsibilities between the show and my counseling practice. And then my own diet and lifestyle priorities??!! Whew. Well – I have had my go at the luxury of time for almost a year now, so it was good for me to be reminded what it can really take to pursue a healthy lifestyle in the midst of a very busy schedule. I am happy to report that it IS possible after all!

But…was I the “perfect” role model of health over the past couple of months? Absolutely not. I had my moments of battling with myself in front of the vending machine even when I knew sugar would not give me nearly the amount of energy as the salad I had stashed in the office fridge. I found myself scarfing down food on a break no matter what I know about how digestion starts in your mouth and that you will feel fuller by eating slower and enjoying your meals. And I stayed up until 2am watching TV because “winding down” was apparently more important than getting an extra hour or two of sleep.

Thing is…I can’t feel ashamed because I faced these challenges. I am a Health Counselor, yes. But I am human, too. And what I’d rather do is celebrate my successes and share with you the two most important things I focused on in the hope that they can benefit you when you find yourself biting off a little more than you can chew:

Define your priorities:
Yes exercise is important. Sometimes sleep is even more important. And, to me, having healthy food available is just about always the most important. When I found I had a free morning, I made sure to take a yoga class. When I needed an extra hour of sleep, I took a different train that meant a longer walk to work and picked up a meal from a healthy restaurant on the way. When I was sure I wouldn’t have time to exercise or find a healthy meal on the go, I got up early enough to pack my own food and made sure to take a few extra trips up and down the stairs. (In fact, I made it a point to always take the stairs no matter what!) I have been well versed in the “all or nothing” approach throughout my life, but I’ve learned that my health issues of the past were greatly rooted in the “nothing”. Now I know that, while sometimes you can’t do it “all”, achieving good health starts with the individual choices you make each and every day.

Get Support:
I give HUGE credit to my brother for getting me through this time. Since he is living with me these days, he was an amazing support when it came to taking care of the apartment and the cats. He picked up groceries at the co-op. And he offered to pick me up at work on the nights when I had the tightest turn around to the next day. I am also grateful to the Production Supervisors at the school, who saw their PSM burning out pretty fast and agreed to hire an additional assistant. What a relief! I realize now that I’ve always had some issues around delegating tasks, sharing the load, and asking for help. Now I have fully cemented the idea in my mind that not only is it okay to ask for help, it is absolutely essential to finding balance in your life.

So…take a moment today to ask yourself:
What are your priorities and how will you make time for them?
Who can you turn to for support and when will you ask for it?

I’ve spent the past year learning how to counsel others. I have to say it was a fabulous experience to reconnect with what it takes to counsel myself. After all, what is it they say on airplanes? Put on your own oxygen mask before attempting to assist others. Wise advice. But not just on an airplane.

Prescription for Prevention

The debate about Health Care Reform is certainly hot these days. No matter where you fall on the issue, no doubt you are talking about it.

I have been personally struck by one word that seems to be swirling around as a central point to any new Health Care system. Prevention. But what exactly IS prevention?

Webster’s dictionary states that to
prevent is “to meet or satisfy in advance”, “to act ahead”, “to keep from happening or existing, “to hold or keep back: hinder, stop”.

The reform bill includes the expansion of community health centers and the creation of community based programs to deliver “prevention and wellness services.” What exactly will define these services remains to be seen. Often prevention is referred to as tests or screenings for diseases to ensure early detection. Centers funded by the government can certainly provide these, but wellness and true prevention do not come from annual screenings. They are the products of embracing a day to day healthy lifestyle.

In addition to tests and screenings, the government can promote wellness programs, but it can’t force you to participate. It can advocate fresh, whole foods over those produced with pesticides, chemicals, and additives, but it can’t make healthier choices for you in the supermarket. It can urge you to increase your physical activity, but it can’t exercise for you. In fact, haven’t you heard all of this already from non-governmental sources? From your doctor, your parents, your friends?

I do feel it is a positive thing to see the government supporting a discussion of reform that includes more access to and resources for preventive health care. Even with the most comprehensive access and resources, the question for each of us remains… can any BILL keep illness and disease “from happening or existing” as the definition of prevention requires? Will we take advantage of the services it provides? Do we need a government bill to be passed in order to start focusing on our health?

Prevention begins with YOU. No matter what final bill is passed, or if reform is defeated, keep in mind that YOUR actions and choices are your best line of defense against illness and disease. In the end, you are your first Primary Care Doctor.

So what are you waiting for? Write your own prescription for prevention! No government bill required. Health care starts with the value we place on our own lives and the commitment we make to taking personal action towards achieving our goals.

Working as a health counselor, I get to experience this concept first hand. While my program provides access to and resources for change, I can’t change FOR my clients. I can only empower them through knowledge, support, positive reinforcement, and accountability. But none of this will lead to change unless they choose change for themselves.

Health Care reform is the debate. Taking action is your challenge. What do YOU plan to do today to reform your own health care?

The Big Zucchini

I was visiting with an old, dear friend of mine this past weekend who I don’t think will be surprised at all to see this story appearing on my blog!   I hadn’t seen her in over 3 years, and much has changed for both of us since then.  It was also absolutely incredible to get to visit with her now 7 year old son who was so loving and welcoming.  But aside from hearing the regular tales of his childhood, I was incredibly excited to be informed about the opportunities he has been given to get in the garden this summer, and how much he has loved growing vegetables.

Sitting at the kitchen table, I was presented with the fruit of his labor.  It was a BIG (and I mean big!) zucchini.  And while many kids might look at a guest as an opportunity to have mom serve up some special (i.e. unhealthy) treats, he wanted nothing more than to slice open that zucchini so that we could all enjoy it together.  This moment truly warmed my heart in more ways than I could possibly express.

Do kids really hate vegetables?  Or is it just that, in our modern society, we have all lost a connection to food that can be translated to the next generation?  Are we giving up and giving in to the relentless marketing that comes with “kid food” on the shelves?  What would happen if more of us were to take our kids to visit a farm, to start a small garden in our yards and have them help tend to it, or even use window boxes if a garden isn’t practical?  Kids love to play – and let’s face it kids love to play in dirt.  What if we could turn this “inconvenience” into a learning opportunity to help them understand and even participate in the process of how we get our food?  What if we could give each child a chance to grow their own big zucchini and experience the pride that comes with sharing that success with their family members and guests?

I may not have children of my own, but I feel an immense passion and obligation to help educate today’s youth about healthy eating.  I can only imagine the frustration of the parents who try and try to get their children to eat fruits and vegetables, but end up having to give into junk food just to simply get them to eat.  I don’t envy the challenges they face in battling the cartoon characters on sugary cereal boxes and the commercials for junk food permeating their kids’ favorite TV shows.  So maybe it’s time to stop fighting this battle on the TV and in the supermarkets.

Consider what it might mean for your children if they were to visit a farm and pick their own food.  Or better yet get to grow it while playing in the backyard?  What a gift it could be for both of you to experience this together, and what a moment it could be for you as a mom or dad to have your child ask at the next snack time to slice up that big zucchini.  It may not replace the calls for chips and cookies and soda, but it’s a start.  Let’s do all we can to provide our kids today the knowledge and experiences around food that might just support the choices they make in the future, and might make dinner time just a little bit easier!

Health is more than a number

I was talking to someone recently who was curious to know his BMI (Body Mass Index).  This is a tool that allows you to calculate your weight in relation to your height.  In this way, you can be classified as underweight, normal, overweight, or obese.

We entered his information and learned that he was classified as “normal”, and therefore considered at low risk for diseases that are associated with obesity (diabetes, heart disease, high blood pressure, etc.).  While this may be true from a numbers perspective, the results were actually quite surprising.  Because he essentially lives on a diet of fast food alone.  He is working on making changes, but no BMI reading of “normal” was going to fool him (or me) into believing that this meant he was at low risk for any of those diseases.

While I do consider the BMI a useful tool, I am concerned that it may just perpetuate the obsession in our society with the number on the scale.  It is actually quite possible to be classified as overweight or obese, and show less indicators for related diseases than someone who is extremely thin.

I am certainly dismayed by the epidemic of obesity in our country, and I think it’s particularly on my mind after watching the documentary “Killer at Large” last night (which I highly recommend to anyone interested in the topic).  Yes, weight is an important factor to consider in overall health, and I absolutely adore working with my clients to help them reach their ideal weight.  But any single minded focus only serves to distract us from all of the pieces that work together to create good health.  Stepping onto the scale each day leads to stress, frustration, and feelings of failure.  And this can apply even if you are happy with your weight.  Does that automatically mean you feel as healthy as you want to be?  How about stepping off the scale and into your life?  You are not a failure, and no small piece of equipment on your bathroom floor can make you feel that way unless you allow it.

If you struggle with this, here’s something to try today:

Tape the number WANT to see on your scale.  Then spend a minute or two really allowing yourself to believe it, and to feel all of the emotions associated with that belief.  Feeling more positive and maybe even inspired?  Use that energy to go out for a walk.  Play with your dogs.  Take a yoga class.  Connect with friends, with nature, with yourself.  Take a step towards getting the support you need around making changes to your diet.  Tune into your instincts.  Your body WILL tell you what it wants if you take the time to listen.

Having struggled with my own weight for a long time, I can tell you from experience that it was only after I learned to take the pressure off that I found the weight went away right along with it.  Your life is about so much more than a number on a scale which can never substitute for the purest joy associated with actively pursuing (and acheiving!) the happiness and good health you deserve.

What’s on your plate?

I am excited to debut my new blog!

Taking from my theatrical background and applying it now to food, nutrition, wellness, etc…the title seemed only too appropriate.  Because I have come to believe completely that what nourishes us most is not always our food.

Of COURSE good food is good nourishment.  But what nourishes us as much (or even more) is the whole world we create for ourselves.  Having fulfilling relationships.  Feeling passionate about our careers.  Enjoying a spiritual or religious practice…connecting with ourselves and others on a deeper level.  And moving our bodies – finding physical activity that we enjoy so much we can’t help but do it regularly!  When we will up our life “plates” with these non-food sources, or these “Primary Foods”, we feel more vibrant and alive.  And then it becomes natural (and, yes, even easy) to make healthier food choices because we learn that we deserve and desire only good things!  Our natural state as human beings IS to be healthy and happy, but in these modern times we just need to uncover the right tools to put us on that path.

Yes I am still on the path.  Because health is, after all, a journey and not a one-stop destination. But having experienced a transformation through diet and lifestyle changes,I look forward to writing on all of these topics and sharing my experiences with you.  Rest assured I will talk about food as well.   After all, I do LOVE food and, having seen the fear on the faces of people in the supermarket aisles with every decision they make, I hope to help others learn to LOVE food, too!

Please bear with me as I get this blog operational.  But visit often, and share it with your friends if you are so inclined.  I can’t wait to hear your thoughts, comments, and feedback.

In the meantime…what will YOU put on your plate today to nourish you?