10 tips for managing holiday cravings!

1. ONE  HOUR AT A TIME-  This is a powerful way to keep things simple and present over the holiday season. Take it one hour at a time. Don’t worry about what you are going to do at dinner time at noon, or obsess about the holiday party two days from now. Stay present and plan each hour as it comes. This works hand in hand with the powerful tool of eating every 3-4 hours to create a regular pattern of eating and avoiding the binge cycles.

2. JUST SAY NO. – Firm boundaries with friends and families over the holidays may be needed to maintain a healthy balance and a sufficient level of self-care over the holidays. If you are feeling overwhelmed at a Christmas party, let the guests know you have to leave early as soon as you arrive! Plan to take breaks as needed and say NO to events that feel triggering, especially if it involves dysfunctional dynamics. There are NO should’s that are appropriate here. Taking apart the ‘stories” that are created around what is expected at this time of year can be empowering to say the least. Honor yourself- honor your body…never eat for someone else. You deserve it- this year…do it different!

3. PLAN BUT DON’T DIET-  BIG difference between these two…and I offer an entire course on this concept, but for starters, make a decision that you will not be hard on yourself during this time. Decide that you are going to have a plan around what you will eat and when but allow for movement and flexibility. Being PRESENT and conscious allows you to do just this. Perhaps you plan to eat a treat at a certain time of day, or decide ahead of time what you will and will not eat at an event. Be gentle, and remember that you can always come back to the present moment- regardless of what happens. No need to go to extremes if your plan falls apart. Simply notice it- like a behavioral experiment, and come back to the plan as soon as possible.

4. CROWD OUT- LOVE this! Instead of creating lists of foods that you must AVOID, make sure you include a healthy fruit or vegetable at every meal. Doing so, you crowd out the foods that are not so beneficial and the body tends to start to crave different flavors and food groups.

5. BRING SOMETHING TO SNACK ON- Plan for success! Bring along something to keep yourself occupied with at a party or event that is something tasty you enjoy that can be your “treat” for an evening? Instead of telling yourself you won’t eat anything at the event, bring along something that works for you!

6. TAKE SPACE- Take a break as often as necessary over the holidays. Taking a walk or removing yourself from the immediate crowd can help in bringing your attention back to the present and getting conscious again. Decide that you will do whatever it takes to stay present and in self-care wherever you are!

7. CARRY WATER- Having a glass of hot water and lemon on hand is very helpful- or a water bottle if that works. Drink more water than you are used to drinking. It keeps your hands busy and your body full!

8. MINDFUL BREATH-  Deep belly breathing is not only a powerful tool in stabilizing the nervous system, but it also changes your thinking as it brings the attention back to the present where awareness and conscious thought can take place. Set your timer on your phone to practice mindful belly breathing throughout the day and evening. This is a 3 part breath that starts at the bottom of the belly, moves into the ribcage, then the throat. Rather than a shallow throat breath.

9. TEA!- Tea is a wonderful dessert option. Pack tasty teas in your bags for parties and always have it available in your home. Adding milk/almond milk and stevia is an option also!

10. RE-DIRECT YOUR THINKING-When you catch yourself falling into negative thinking, take space and begin to question your thoughts. Is this thought true? Am I really stuck here? Even though I have gone off course with food today, does this really mean I have failed or can I decide that I am in a learning curve and simply stat over each moment? What can I do to shift things here?…Then- take that action! Maybe it’s calling a friend, taking space, or setting a boundary.

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Have a wonderful Holiday Season, from my heart to yours!

The Benefits of Soaking Nuts and Seeds

The Benefits of Soaking Nuts and Seeds

By: Delicia Beaty and Sharon Foutch

Soaking nuts, grains, seeds, and legumes

Nature has set it up so that the nut, grain and seed may survive until proper growing conditions are present. Nature’s defense mechanism includes nutritional inhibitors and toxic substances that can be removed naturally when there is enough precipitation to sustain a new plant after the nut, grain or seed germinates. When it rains the nut, grain or seed gets wet and can then germinate to produce a plant. So we are mimicking nature when we soak our nuts, grains and seeds.

Nutritional inhibitors and toxic substances found in nuts grains and seed can be minimized or eliminated by soaking. These inhibitors and toxic substances are enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens.

What are Enzyme inhibitors?

There are digestive enzymes and metabolic enzymes. Digestive enzymes help break down food. Metabolic enzymes help every biological process the body does. Enzyme inhibitors will clog, warp or denature an active site of an enzyme. They may also bind to the enzyme, which will prevent the intended molecule from binding. “Once again, the habits of traditional peoples should serve as a guide. They understood instinctively that nuts are best soaked or partially sprouted before eaten. This is because nuts contain numerous enzyme inhibitors that can put a real strain on the digestive mechanism if consumed in excess.”

What are Phytates?

“All grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.”

Why soak nuts, grains and seeds?

1. To remove or reduce phytic acid.

2. To remove or reduce tannins.

3. To neutralize the enzyme inhibitors.

4. To encourage the production of beneficial enzymes.

5. To increase the amounts of vitamins, especially B vitamins.

6. To break down gluten and make digestion easier.

7. To make the proteins more readily available for absorption.

8. To prevent mineral deficiencies and bone loss.

9. To help neutralize toxins in the colon and keep the colon clean.

10. To prevent many health diseases and conditions.

“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”

What can be used to soak nuts, grains and seeds?

I have found many references to soaking nuts, grains, and seeds in water, salt water, or a warm water mixture with something acidic like yogurt, whey or lemon juice. It seems within 7 to 24 hours the enzyme inhibitors are neutralized and the anti-nutrients are broken down regardless of the method you choose. There is evidence that the process works when you see sprouting begin.

How long does the soaking process take?

“As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.” “Flour products should be soaked at room temperature for at least twelve hours but better results may be obtained with a twenty-four hour soaking.”

Are the nuts, grains and seeds used wet?

I have enjoyed almonds wet. If you choose to try consuming anything in the soaked state, make little batches and store them in the refrigerator. Usually everything that is soaked is dried in a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture.

Wheat berries can be soaked whole for 8 to 22 hours, then drained and rinsed. Some recipes use the whole berries while they are wet, such as cracker dough ground right in the food processor. You can also dry sprouted wheat berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and use the flour in a variety of recipes. Nuts, grains, seeds and legumes can be ground up to use as flour in many recipes after they have been dried.

Any advice on what to do with legumes?

Maureen Diaz recommends soaking any beans or legumes in water and vinegar for at least twelve hours before cooking. Soaked and dried beans may be ground up and used as flour for thickening and baking. This is helpful for those on a gluten free diet.

One recommendation includes placing soaked kombu or kelp seaweed in the bottom of the pot when soaking legumes. Add one part seaweed to six or more parts legumes. This is for improved flavor and digestion, more nutrients, and faster cooking. “Soak legumes for twelve hours or overnight in four parts water to one part legume. For best results, change the water once or twice. Lentils and whole dried peas require shorter soaking, while soybeans and garbanzos need to soak longer. Soaking softens skins and begins the sprouting process, which eliminates phytic acid, thereby making more minerals available. Soaking also promotes faster cooking and improved digestibility, because the gas-causing enzymes and trisaccharides in legumes are released into the soak water. Be sure to discard the soak water. After bringing legumes to a boil, scoop off and discard foam. Continue to boil for twenty minutes without lid at beginning of cooking to let steam rise (breaks up and disperses indigestible enzymes).”

Source (pdf): wss.nourishingconnections.org

Biggest Weight Loss Mistake…ever.

As a Health and Nutrition counselor I work with many men and women who want to lose weight. They are clear that what they have tried has not worked. They are eating too much, and are either looking for emotional eating help or simply hopeful to find a solution to a problem, not only with weight and overall health but body image issues and obsession with shape and weight as well. Not all are in a place of needing eating disorder help but many are simply looking for a way to stop the battle with food, shape and weight and begin to LOVE who they are. They are sick and tired of being sick and tired with the struggle…with food.

The common thread with anyone who needs help with food, shape and weight is that they have been stuck with what I believe is the biggest myth in society today..... The idea that a diet is going to solve the problem. This belief keeps the strongest industries in business, it keeps women struggling for freedom and equality, and it confirms the worst nightmare for every problematic eater…you’re not good enough and you always must try harder.

WHY?  Because the diet never works.

There is always a time when the diet fails…because that’s what diets are supposed to do. The word “diet” itself assumes that there will be a beginning and an end. And for a problematic eater, this is the never ending pattern of defeat.

The biggest weight loss mistake is to weigh yourself. It’s that simple.

The scale is nothing but a tool that is used to ensure you never feel quite “good enough”. The scale is the ongoing link to yoyo dieting. It’s what keeps you either doing ‘good” or “bad”. It keeps you in black and white, rigid thinking. It destroys your self-worth, hope and self-esteem. Being attached to a number on the scale is telling yourself that you are not good enough, that you must be better… and it continues the obsession with food, which ironically is what causes weight gain!

So what to do after you throw away the scale?

1. Decide you are ready and willing to be absolutely honest with yourself about your relationship with food. Is there a mental/ emotional component? Are you ready to heal- for good? Are you done with the quick fix?

2. Work with a professional who knows how to facilitate cognitive process so you can begin to let go of your black and white thinking around food, weight and shape.

3. Look at your level of self-care…I mean really LOOK AT IT. Does everyone come before you? Do you find yourself doing everything for everyone else and putting yourself last? Do you sacrifice yourself at the expense of your own health and happiness? What are 3 actions steps you can take in this area?

4. Develop a regular pattern of eating by committing to 3 meals and 2 snacks a day, ensuring you eat every 3-4 hours. Skipping meals, fasting and restricting (eating very small amounts) are not an option here.

5. Let go of the concept of “trigger foods’ and embrace the concept of “trigger thoughts”. Begin to record your thoughts and emotions at every eating period for at least 2 weeks. What patterns do you notice? What is “under” your hunger and over/under eating?

6.  Learn how to bring mindful breathing into your daily life. When you are conscious you have choice. When you have choice, you make healthy decisions. Yoga, Thai Chi, or mindfulness workshops can be helpful here. Determine how stress is affecting your life. What is 1 change you can make right now to lessen the stress in your life?

7. Look in the mirror and tell yourself something you love about your body every day. As uncomfortable as it may be, commit to it for 30 days.

8. Create or join a community of support. Spend time with people into your life who understand and respect your journey.

9. Let go of perfections…and keep letting go. This is a journey, and there will be ups and downs. Be very gentle with yourself.

10. Take time to yourself every day- reading, writing, meditating and developing a juicy and intimate connection with YOU.

Healing problematic eating and losing the unwanted pounds for good is not about a “bad foods” list, nor is it about deprivation or struggle. When you start to really GIVE your body, mind and spirit what it needs- and I don’t mean the food it craves, but instead what it is yearning for deep down, the pounds will go. I promise they will. When you make the decision that you are WORTH the journey that is when it begins.

Make the decision today. Choose to say NO to the New Year’s hype this year. Decide that you are worth more than another crash course diet. Make 2015 your year…to lose the weight for good, and heal for life.

We are offering a number of programs designed to help you on your path to wellness, from a 28 Day Slim Sexy and Smart program to a 12 Months to Great Health Program. Programs can be in person, over the phone or skype.– local or long distance coaching is available.

The benefits of contacting me far outweigh the negatives. If you are sick and tired of being sick and tired give me a call, or check out my website www.weightlossthatlasts.com  to Get Your 5 Day Sugar Free Booklet and Receive our Newsletters and Tips and a Free 45 minute Consultation.

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12 Week Physician Weight Loss Program Gold Program at 50% off the regular price of $1657.00

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