Season’s Eatings

Photo courtesy of LittleMissCupcakesParis on Flickr

Ok I admit it. I am craving holiday treats like never before, and certainly not like a Health Counselor is “supposed to”! When it comes to sugar, I’m usually most likely to forge a battle with chocolate or ice cream, something creamy. I’ve never been much of a cake kind of girl. But for some reason, this season I can’t get cakes out of my mind! And wow…‘tis the season for temptations all around…Apple Spice Cakes, Gingerbread Cheesecakes, Spiced Chocolate Cupcakes…need I go on? Pair any of these with some hot chocolate or apple cider and it’s my personal disaster in the making, right?

Part of what I do is to help people deconstruct their cravings, and so certainly I’ve had to do a little detective work around my own. I think part of it is the usual culprit – a little bit of emotional eating at work. While I have a lot of amazing people in my life, something about the holidays does bring romance to mind and, as a single girl, it can get tough to swallow when you are always the one making for the odd number at the dinner party table. So there’s that…and consciously realizing this has stopped me from going into at least one or two scrumptious looking Brooklyn bakeries.

But here’s the other thing that occurred to me. In trying to determine what to write this week, I kept feeling obligated in my role to give you more tips that would inspire you to have a “healthier version” of your typical holiday. Now don’t get me wrong…I really DO want that for you…and for myself. But the truth is, sometimes we get so caught up in trying to eat well and “be good” that we forget that it can be an enormous part of living a healthy lifestyle to “be bad” every once in a while and simply enjoy that experience. I think somehow this fascination with cake has been my body and mind reminding me of this concept.

“Being bad” doesn’t always have to mean eating too much unhealthy food. It might mean not checking your email for a day, skipping the gym, sleeping in, taking a “personal” day from work. I’m not talking about anything illegal here…just think of something that you normally “couldn’t think of doing”. And then ask yourself “Why not?”. What would it feel like to stop worrying about pleasing everyone else around you for just one minute? One day?

So, just to be clear, I don’t really plan to just eat cakes and sugar mindlessly through the rest of the holidays. I know what that would do to me, mentally and physically. But I am not going to fear the temptation or spend a lot of time in the resist and regret cycle. I am just going to trust my instincts, trust my body, and enjoy my choices for better or worse.

Before you get caught up in your New Years resolutions, and stuck on your new list of ways you plan to be good next year, I invite you to take at least one day before the end of 2009 to be BAD. And please, share what’s on your list with me here!

HAPPY HOLIDAYS!

Is “Pouring on the Pounds” Just Pouring on Resentment?

Have you seen the latest ad from the NYC Health Department as part of their anti-soda and sugary beverages campaign?:

Wow. I mean…wow! I am a huge advocate for eliminating soft drinks and other sugary beverages, but, for me, this misses the mark. Not because I don’t agree with the message. I surely do, and I commend NYC for working to raise awareness around this and many other health issues. But does this particular ad raise awareness? Or does it just raise our disgust and defenses against the government trying to dictate what we choose to put into our bodies? Do ads aimed at reaching people through shock value truly accomplish their goals? Sure this might deter you from drinking the soda in your hand right now, but what about later today? Tomorrow? Next week? Do you truly feel educated as to how to make more informed choices on a daily basis?

If I’ve learned anything about what it takes to make positive change for your health, it’s that what people most need to experience are the benefits of making healthier choices before they will be prepared to relinquish their old habits. Most people know by now that drinking soda isn’t the best choice. They don’t need to be told WHAT not to eat or drink. They need help learning HOW to make a different choice.

And how does this ad address making a different choice? Milk is offered as an alternative. Well…on a caloric level, making this substitution is not going to do much to keep the weight off. Add to that the fact that many people have trouble digesting milk, and that there are just as many health problems linked to over-consumption of dairy as there are to over-consumption of soda and sugary drinks, and what have we really learned? (Aside from more about the influence of the dairy industry…but that’s another blog post for another day…)

We also need to be mindful of the contradictions people find between the message of the ad and their own experience. Many of the You Tube viewers talk about how they drink soda and have no weight problems, or stress that they only drink diet soda and, therefore, this wouldn’t apply to them. Have we helped educate those individuals on how sugar and artificial sweeteners have far more reaching consequences on your health than just your weight? And don’t be deceived –diet soda can contribute to weight gain just as much as regular. This is a great video that speaks more to this side of the story:

I’m not suggesting that NYC stop this ad campaign. If even one person pursues a more in depth conversation with a friend, family member, or health professional it’s completely worth it. But the politics of health is a tricky thing, and my fear is that ads like these may only serve to close the door for many people to an important conversation that they really DO want to have.

How do you feel about this latest ad?

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!