Nutrition Nerd Out

How To Be Mindful at Mealtimes

mindfulness at mealtimes

One of the things I see many of my clients struggle with is being mindful at mealtimes. Practicing mindfulness will help you to derive more enjoyment from the eating experience and keep you focused to ensure you are getting exactly what your body needs, no more no less. Read on, friends.

Distract less, enjoy more
So often we eat on the run or distracted in front of our TVs, cell phones, and other electronics and miss out on the opportunity to fully be present at mealtimes. If you are shoveling food in your mouth while watching the latest Buzzfeed video there is no way you’re going to notice the subtle sweetness of the carrots in your salad or the texture of the inside of a tomato. To avoid distracted eating you need to turn off electronics, end phone calls, put books down, and avoid dashboard dining. I just take the fun out of everything, don’t I?

Savor the flavor
Except I don’t because when you aren’t distracted you get to savor the flavor. When is the last time you slowed down enough to savor the taste of a fresh tomato or inhaled over a plate of herb roasted vegetables? Mealtimes should be a full sensory experience incorporating the obvious senses of taste and smell (which together give us flavor) but also by noticing the texture of foods, hearing the crunch of fresh vegetables, and seeing the rainbow of colors real foods contribute. Make sure to chew each bite thoroughly to get the full experience. When you utilize all senses during meal times you will find yourself enjoying meals more and craving real, whole foods rather than processed junk that requires chemical manipulations to hijack your taste buds just for a little attention. #gimmegimmemore

Sit at a table
Each time you sit down to a table you are helping to establish the pattern that being at a table undistracted is what you should be doing at meal times. Sitting down at the table, preferably with the company of family or friends, provides key connecting experiences that make life worthwhile and helps to minimize distractions. Children and adolescents that have family meals are more likely to have a better diet quality which extends into young adulthood (1), less likely to be overweight (2), use cigarettes, alcohol, and marijuana, have a higher grade point average, less depressive symptoms and suicidal ideation, and better self esteem (3).  Even for adults, eating on the go is associated with higher intakes of soft drinks and fast food and lower intakes of health promoting foods like fruits and vegetables (4). When you don’t have to worry about balancing your plate in your lap or while you drive you have more time and senses to devote to the food itself.

Put your fork down between bites
This one could be a game changer for you and it’s a super simple technique to implement while eating. Most of the time we’re eating so fast we have the next bite on the fork ready to go before we’re even done chewing the first one. By putting your fork down in between bites and not picking it up until you’re finished chewing you are slowing the meal down and giving your stomach the time it needs to tell your brain your are no longer hungry. This will also allow you to do more of the next mindful activity.

Engage in conversation
Not to get all philosophical but the beauty of life is our ability to connect with others and, in my opinion, the best way to connect with others is talking over a delicious real food meal. Loneliness and isolation are emotionally unpleasant and can be detrimental to health by interfering with normal sleep patterns, increasing cortisol levels, altering gene expression, increasing depression, elevating blood pressure, and lowering your overall sense of well-being (5). Social isolation is also associated with poor physical and mental health outcomes later in life (6). Connecting in real life allows you to form deeper relationships than anything you could do over social media. What you think and have to say is valuable, so open your mouth and share your ideas with others. The more time you spend doing this, the more connected you will feel to your loved ones. In addition to social connection, you can’t talk and chew at the same time so by opening your mouth to tell your family and friends about your day you are again slowing down the process of eating and allowing your gut and brain to communicate. Eating isn’t a race so take your time.

Drink a glass of water with meals
Drinking also requires putting your fork down so this is yet another trick to slow yourself down during meals. The added water will also add volume to the contents of your stomach enacting the stretch receptors and signaling to your brain that you’re filling up. Plus, you need water and most people don’t drink enough.

Use smaller plates
Most of the time when I ask someone when they stop eating their answer is when their plate is empty, not when they are no longer hungry. By utilizing a smaller plate you can check in with your stomach at the end of a meal and ask, am I really still hungry? If the answer is yes and you are utilizing the principles in this post then by all means, have more, but more chances than not you will find yourself filling up after that small plate. I can sense the athletes out there saying “come on, Pearl” but give it a shot. Worst case scenario you just fill up your plate again.

Stop when you are not hungry, not when you are full
There is a significant difference in energy intake from the time you are no longer hungry to the time that you are full. Utilizing the above tips will help you to identify this time but checking in with yourself throughout the meal, perhaps when you stop to take a sip of water, will help you to ensure you are getting the right amount of energy for your hunger at that time.

What mindfulness activities is most helpful to you?

Which one do you think you need to work on more?

Let us know in the comments!

xo pearl2

8 Frankenfoods That Make Dietitians Cry

8 Frankenfoods That Make Dietitians Cry
Since y’all seemed to love 7 Foods A Dietitian Wants You To Eat so much we decided to do a joint post of the 8 Frankenfoods That Make A Dietitian Cry. If you are currently eating any of the below, know that you are an adult and can continue to eat them, we do not judge you for it but we want you to have the education to know better and to eat healthier.

Pearl’s comments are in green and Sassy’s are in pink.

Artificial Colors

I’m a pretty adventurous eater but nowhere in my foodventures is there room for tasting the rainbow unless that rainbow is in vegetable form. You are an adult. You don’t need bright shiny colors to make you eat something, get it together. Artificial colors have been linked to cancer, birth defects, allergic reactions, and ADHD. And for what?! This is an absolutely useless food additive, it literally contributes nothing of value. The only thing they are adding is disease. Check out this resource for more information on why you should stay away from artificial colors.

Preach on sister. Seriously some of those bright colors you see are just down right scary. Did you know that most countries outside of the United States do not even allow food colors/dyes in their foods, then why on earth do we? Crazy town. No real food has to change it’s color to hide the beauty that is within. Wow, that was more profound than I even intended but it’s the truth. Stick to the foods that show what nature gave them, real color from their nutrients not from some factory made dye!

 Artificial (and “Natural”) Flavors

Ever heard the quote “You are what you eat so don’t be fast, cheap, easy or fake?” well I love that quote and I think that artificial flavors are all the above. Seriously what do artificial flavors even mean and why would we want to consume them when there are REAL flavors that are so incredibly tasty. And do not even get me started on “natural flavors” they might as well be artificial as well. I understand that many companies want their products to be uniform in flavor but isn’t that the beauty of some foods, that they differ in flavor depending on where it was grown, what time of year it is and how ripe it is or isn’t?! Besides most of these natural or artificial flavors are in processed foods anyway, so steer clear!

Straight from the FDA’s website– “From a food science perspective it is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth. That said, the FDA has not developed a definition for the use of the term natural or its derivatives.” So basically anyone can put natural on a label and it means nothing. Awesome. And natural and artificial flavors could be just about anything on this list. I wish we could give you a better explanation of what these things actually are but the FDA doesn’t even seem to know. If you ask me it’s pretty terrifying food companies aren’t required to list exactly which additives they’re encouraging people to eat.

Vegetable Oils

If you are an avid Nutrition Genius Radio fan you already know our opinion on this matter. However, I never miss a chance to rant and rave about how much I LOATHE vegetable oils. I mean let’s think about this, do any of your vegetables look oily to you? I sure hope not! So where then are these “vegetable” oils coming from, not vegetables that we recommend that’s for sure. Canola oil (my least favorite) comes from a rapeseed, yes that’s its actual name and it’s not a food you will ever find on my table. These so called “healthy” oils are touted for their heart healthiness but they are anything but. The oils are rancid by the time they get to you and lead to many ill effects including inflammation in the body, ugh. Stick with real healthy fats like those from Olive Oil, avocados, coconuts, animals. eggs and fish. 

All that needs to happen to get butter on your table is time, separation, and some churning. This is how you get vegetable oil. Case closed. 

Soda

Did you say soda or Type II Diabetes in a can? I can’t tell the difference. Liquid sugar, in the form of high fructose corn syrup (HFCS), is not only doing a number to your blood sugar regulation it’s also messing with your liver. Once HFCS wreaks its havoc on your liver you will also start to see an increase in your triglycerides, LDL, visceral fat stores, and production of free radicals. Check out this hella old episode of Nutrition Genius Radio for more info on why sugar is not your friend. Don’t worry, we’re still weird and Darth Vader voices come out in the first two minutes. Think you’re ahead of the curve because you’re drinking diet soda? Think again, you’re ruining your gut bugs and a change in your microbiome has been shown to play a role in conditions like obesity, diabetes, cancer, allergies, autism, asthma, inflammatory bowel disease, and autoimmune conditions. #waterforthewin

Put down that can or bottle and back away as fast as you can. We know soda is bad for us but for whatever reason we cannot give it up, why?! We are addicted to that fizz and that sugar (artificial included) and I want it all to end! Soda, like Pearl said is nothing but liquid sugar and chemicals, ew! Instead why don’t you drink some water (seltzer water is ok too), herbal tea or some Kombucha, your body and gut bugs will thank you, and so will we. Not convinced? Watch “The Real Bears” and quit your habit for good.

Hotdogs

A piece of my soul dies every year during the summer when baseball season and backyard barbecues make hot dog consumption increases tenfold. Mr. Hotdog, WHAT ARE YOU? You are pink slime. Your ingredients include mechanically separated chicken, mechanically separated turkey, corn syrup (what? in meat?), and “flavors” (thanks for being so specific), but that isn’t even half of them. Hotdogs are disgusting. I don’t care if you grew up eating them, do not feed yourself leftover meat products, toxic ingredients, and who knows what else.

What she said. Not to mention we are told that these are “kid-friendly” foods yet they are also a choking hazard, uh say what? There are much better options, like say a homemade burger that we can ALL eat and enjoy in the summer without putting all those creepy ingredients in our body. Check out some of these pictures/videos on buzzfeed and you may never want a hot dog again, you’re welcome. 

Poptarts

If it fits my macros then it’s totally cool if I have a Poptart right?! No. Stop. I can’t even. There is nothing healthy or normal about a Poptart, not even the name. High Fructose Corn Syrup is the 3rd ingredient, only after the 1st, enriched flour and 2nd, corn syrup. Also, how is something with sprinkles a good option for breakfast? 1 pastry alone has 38 grams of carbohydrates, WHOA! They normally package them in 2 pastry packs so if you are consuming them, you are getting a whopping 76 grams of carbohydrate in one sitting. They have to then enrich the poptart to make it have some semblance of nutrition, but this factory made cardboard square with confetti on it is NOT food and is NOT nutritious. Back away! I’d much rather you have some eggs or even a delicious treat like this

HA! A factory made cardboard square with confetti is right! I like the way Sassy words that because it reminds you that Poptarts just aren’t a food, they’re a food-like product. Think nutrient density when shopping for foods. Focus on spending your money where you will get the most nutrients not the most calories. And parents, you hold the purse strings, put your dang foot down. Refuse to give your children toxic foods. Teach your kids good habits now so they continue them on later in life when you aren’t preparing their meals.

Cheetos

Does anyone really enjoy having their hands turn bright orange for days? Talk about getting caught with your hand in the cookie jar, EVERYONE can tell you’ve had your hand in the Cheetos bag. Let’s take a look at the ingredient list shall we? Enriched Corn Meal, Vegetable Oil, Cheese Seasoning, Canola Oil, Maltodextrin, Salt, Whey Protein Concentrate, MSG, Natural and Artificial Flavors, Lactic Acid, Citric Acid, Artificial Color (Yellow 6) and Salt. YIKES!!! Well we’ve already discussed most of these (in bold) and so it’s safe to say I would never EVER recommend this chemical disaster to anyone, end of story. Your hands will thank you.

So what you’re saying is the ingredients are GMO corn, inflammatory vegetable oils, an ambiguous seasoning, another vegetable oil, sugar, a once tasty and nutritious topping for steak stripped of its nutrients, a chemically separated protein, a protein known to cause neural effects, more ambiguous seasonings, more chemically separated ingredients, and finally a dash of fake color linked to cancer. Tasty. 

Cereal

This one drives me batty. Most people start their day with a bowl of cereal and skim milk and think they are getting a healthy meal with the fiber they need to lower cholesterol and keep them regular. Most people are also, unknowingly, starting their day with a straight shot of carbohydrate making their blood sugar soar. Even if you are avoiding artificial colors and added sugars in your cereal you are likely still eating something that is a waste of your time and a detriment to your health. You’ve heard our spiel on grains and why you should give them up soooooo why are you still eating and feeding your kids Os? Try this, this or this breakfast recipe instead. Artificial colors, artificial flavors, added sugars, and gluten = all the inflammation and all the reasons to avoid.

Friends, I used to be in this cereal eating boat, so have no fear you can come out alive and well.  Cereal is very user friendly, easy to consume, shelf stable and not filling one bit. Most people tell me they have a healthy breakfast and all I hear is sugar, cardboard, fake stuff and more sugar when I hear cereal. While you may think you are doing yourself a favor, eat some pasture raised bacon and start loving breakfast again. Let’s all be cereal killers and bring on the veggies & eggs for breakfast! 

Alright now tell us…

When is the last time you ate these foods?

What Frankenfoods do you say NO to?

Leave us a comment and let us know!

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7 Foods A Dietitian Wants You To Eat

greens1Don’t eat pasta, avoid all the IPAs, stop going out for fast food. WAHHH WAHHH WAHHHH who wants to hear about all the food you can’t have?! Not this gal. It’s always better to focus on what you can and should add to your diet and eventually all the good will crowd out the bad.  Here it is friends, 7 foods a dietitian wants you to eat.

Dark Leafy Greens
Dark leafy greens are some of our most nutrient-dense foods meaning they have a TON of vitamins and minerals for very little calories. They are packed with vitamins A, C, and K, and contain smaller amounts of our B vitamins and vitamin E. They are also a great non-dairy source of calcium and contain appreciable amounts of manganese, choline, iron, copper, and magnesium. Not only are they full of micronutrients they also contain phytonutrients like carotenoids and phenolics. These phytonutrients work as antioxidants in our body fighting off free radicals and the damage they cause which can lead to a whole host of chronic diseases including cancer, cardiovascular disease, autoimmune conditions like rheumatoid arthritis and neurodegenerative diseases like Alzheimer’s to name a few. I honestly don’t care what kind you are eating as long as you’re eating them. Some options are mustard, turnip, collard, dandelion and beet greens, kale, swiss chard, bok choy, cabbage, spinach, arugula, and watercress. Broccoli and Brussels sprouts even count Cooking is as easy as sautéing these guys with butter, salt, and pepper and finish with lemon juice.

Liver
Eating liver is basically like eating a whole food version of a multivitamin because one of the liver’s many functions is nutrient storage. A 3 oz serving of beef liver gives you more than your daily needs of vitamin A, vitamin B12, riboflavin, and copper and is also a great source of niacin, thiamin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, manganese, and selenium. It’s far more nutrient dense than the muscle meat we typically eat. Even if you aren’t ready to dive headfirst into liver and onions you can always blenderize liver and add it to meatballs, meatloaf, burgers, or Sassy’s Bacon Wrapped Meatloaf Muffins. (Try the meatloaf muffins, they are contest winning!)

Fatty Fish
Fatty fish including anchovies, salmon, mackerel, whitefish, sardines, tuna, herring, and trout are high in omega-3 fatty acids. Omega-3 fatty acids are an essential fatty acid meaning the body is unable to make it and it is therefore essential we obtain it from our food. We need omega-3s for our brain development and function and they are precursors for anti-inflammatory compounds in our body. To learn more about the dreaded inflammation check out Nutrition Genius Radio Episode #30. The average American consumes less than half of the recommended dose of the omega-3 fatty acids EPA and DHA. To make sure you’re getting enough of this good stuff bump your fish intake up to twice weekly.

Herbs and Spices
Not only are herbs and spices packed full of nutrients but they make food taste much more flavorful and interesting. Think broccoli tastes bad? You’ve obviously never cooked it in salt, pepper, garlic powder, and butter. Roasted chicken and potatoes seem boring? Add rosemary and dill. Scared and unsure of how to use spices? Try Jesus’ Tears Curried Chicken, it will take you to another world. Similarly to fruits and vegetables, herbs and spices also pack a wicked phytochemical punch and have been found to decrease inflammation, act as an antioxidant, and some even have antibacterial and antifungal properties.

Whole Eggs
I don’t think there is anything that drives a real food dietitian more insane than someone saying they had an egg white omelet for breakfast. THE NUTRIENTS ARE IN THE YOLK. Seriously, look at this yolk to white comparison. Crazy, right?! So eat the whole egg which will give you omega-3 fatty acids and over 20 vitamins and minerals. Eggs are one of the best sources of choline which is required for the structure of cell membranes, functionality of the nervous system, and replication of DNA. We’re egg enthusiasts here at TNG and have all the egg recipes for you- Everything but the… Egg Frittata, Savory Oatmeal with Eggs, Smoked Salmon Egg Frittata, and Bacon Wrapped Egg Muffins.

Tea
Tea is also full of phytonutrients and has the added benefit of adding compounds from plants that you don’t typically eat. Research has show green tea has anti-cancer, anti-obesity, anti-atherosclerotic, anti-diabetic, anti-bacterial and anti-viral effects and herbal teas have shown many different benefits depending on the plant components involved. Not only do they have the above health benefits but some teas such as chamomile, lavender, and peppermint may help with sleep which would give you even more of a health improvement.

Fermented Foods
Fermentation is the process of bacteria converting carbohydrate into acid, gases, or alcohol. These foods contain bacteria typically referred to as probiotics which help with digestion, nutrient absorption, and maintenance of the immune system. Research is also looking at our intestinal bacteria for the beneficial role it can play in attenuating inflammation, playing a preventative role in heart disease, inflammatory bowel disease and allergies, and improving mental health issues like anxiety and depression. Not only do the bacteria contribute to our health but they break down components in the food that our bodies can’t and give us additional vitamins, omega-3 fatty acids, and enzymes. Some of our favorite fermented foods are kombucha, sauerkraut, and kimchi. Stay tuned for a kombucha recipe soon!

Which of these foods do you need to add to your diet? What super foods are you already eating? Let us know in the comments below!

xo pearl2

 

 

 

References:
http://ajcn.nutrition.org/content/78/3/517S.full
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2125.2012.04374.x/full
http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/dosing/hrb-20059372
http://www.jneurosci.org/content/21/21/8370.short
http://www.sciencedirect.com/science/article/pii/S0278691502000376
http://www.sciencedirect.com/science/article/pii/S0168160507001778
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/
http://www.biomedcentral.com/content/pdf/1880-6805-33-2.pdf

How Do You Take Your Coffee?

How Do You Take Your Coffee? Alright y’all brew-tiful humans, what is the deal with your coffee? Why do you think that you can #JERF on the regular and totally forget your venti mocha chai caramel frappe pumpkin spice latte with nonfat creamer, splenda, and whip is the furthest thing from real? Also, why is your drink name longer than a fetus’ vocabulary?

Most of the time I like my coffee black but occasionally it tickles my fancy to switch it up a bit and when I do I always reach for REAL ingredients. If you’re drinking this bizznass on the daily you’re not just “cheating” on your real food diet with your morning joe, it’s a habit and it’s not a good one. Plus, if you have to add all this frankenfood to your coffee just to suck it down in the morning then you don’t actually like coffee and should probably stop drinking it. If it is the caffeine you feel like you need then there are other things to work on like sleep quality, understanding caffeine in the body, and superfoods. If you’re just looking for a little variety or perhaps a higher calorie bevvy like bulletproof coffee we’re on board. This is how to do it right… (#PearlandSassyApproved of course)

Lighten
Coconut milk is a great addition for coffee. It provides both fat and a little bit of sweetness and can be the only think you need. Make coconut milk yourself or choose a brand that does not have BPA in the can lining and check the ingredients to make sure it doesn’t include gums or other preservatives. Bonus points for those who live in tropical locals and can make it from scratch.
Raw cream or raw whole milk or at the very least non-homogenized is even better for those that tolerate it because it can be obtained from local sources. You should always choose dairy from grass-fed cows. For more information on dairy check this podcast , my pro-dairy post (check back soon!) and Sassy’s dairy-free challenge post.

Sweeten 
I want to preface this section by saying we don’t encourage the regular addition of sweeteners to coffee. Sugar in any form is addictive and the more you give it to your body, especially in simple form like that of sweeteners, the more you’re going to crave it. It’s addictive and, in an effort to steer you away from a life of crying for ice cream like T Swift after a breakup, I recommend you skip it all together. But if you must…
Artificial sweeteners have been linked to an increase in obesity, metabolic syndrome, diabetes, heart disease, and cancer. If that’s not enough reasons to avoid them they also have been shown to mess with your gut microbiome and increase your risk for neurological events like stroke. So, hard pass from the Pearl.
When you are eating a minimally processed diet you’ll begin to notice the natural sweetness in coconut milk and raw dairy so you may find that by switching to these creamer options you don’t actually need to add a sweetener. If you must, maple syrup and honey are better options than sugar because they also provide minerals, enzymes, and phytochemicals in addition to sweetness. If you must use a sugar stick with coconut sugar which contains additional nutrients and raises blood sugar (slightly) less than white sugar.
Stevia is another sweetener option. Stevia is a herb that has be used in Central and Southern America for quite some time. It has been found to have anti-cancer, anti-inflammatory, antioxidant, and antibacterial properties. Notice I said properties and not effects. We aren’t quite sure how much of that is actually helpful to humans but the good news is it isn’t harmful and could, in fact, be helpful in blood sugar control. I’ll give it the okay provided you are using the liquid extract form. I used to have a stevia plant which I would pull off the leaves, dry them, and crumble them into drinks I wanted to sweeten. At no point in this process did the leaves ever turn white so I’m not quite sure how these powdered forms of stevia got that color and it grosses me out so stick with the liquid extract form or, better yet, make it yourself.

Fatten 
Raw dairy and coconut milk do an excellent job of fattening up your joe but butter and coconut oil can also do the trick. Why would you want to do this? Adding fat to your coffee can help get caffeine and terpenes across the blood brain barrier which can enhance mental clarity and reduce inflammation. A coffee with fat and no sweetener can also provide a source of energy without increasing blood sugar. Maintaining this state of ketosis (where you are utilizing fat for energy instead of carbohydrate) in the morning can assist in weight loss. For more information on this check out our bulletproof coffee Q&A podcast.

Flavor 
Essential oils, extracts, and spices can all be fun and nutritious additions to your coffee. Sassy and I have recipes which include peppermint essential oil, vanilla extract, and cinnamon. Sometimes I even put cinnamon in the coffee grounds before brewing for the flavor of cinnamon without the grittiness of adding it at the end. At my request Sassy is soon going to release a recipe for hazelnut flavoring so keep your eyes out for that!

Fun Combos 
Of course any of the linked recipes above
Lightener + vanilla extract
Butter + salt + honey
Cinnamon in grounds + coconut milk

Check out our NEW Iced Vanilla Latte Recipe this week!

 

Hokay pals I’d love to chat more but I’m currently enjoying a black coffee in the Atlanta airport and I think its time to stop working and start enjoying my vacation. Better latte than never, right?! Check my Instagram to see what I’m up to this week!

Xo, Pearl

5 Reasons to Eliminate Grains

rice

Not getting the weight loss results you want or feeling like you’ve hit a wall around 2 pm? Digestive upset after everything you eat? Grains might be your issue. I know. It’s painful to think I’m going to take away your morning pastry, afternoon sandwich, and pasta dinner but the health of your intestines is dependent upon it. Remember, it’s not what you eat, it’s what you absorb that counts and damaged intestines suck at doing their job.

What are Grains?
Grains are seeds from the grass family Gramineae which includes wheat, rice, corn, barley, millet, sorghum, oats, rye, triticale, teff, and wild rice. This term has expanded in commonplace to include things like amaranth, buckwheat, quinoa and even our legumes- things like chickpeas, beans, lentils, peas, and soybeans. The most common of the grains consumed in the world are wheat, rice, corn, and barley and they’ve been around for a long time. Archeological evidence suggests cultivation of wheat and barley began in the Fertile Crescent around 8000 BC, and rice in Thailand as early as 4500 BC. If people have been eating them for this long they must be okay, right? Wrong. Here are the top 5 reasons why you should eliminate grains from your diet. (more…)

Can Juicing Just Die Already?

juicing dieHi friends! This is a throw back article to the Pearls of Nutrition days but we referenced it in an upcoming podcast on fruits (to be released on 5.6.15) so we wanted to bring it back for your reading pleasures. The topic: juicing. And how it needs to die. Read on… (more…)

National Eating Disorders Awareness Week

EDR symbolThis week is National Eating Disorders Awareness Week! Okay so there is nothing exciting about eating disorders BUT there are plenty of reasons why awareness is important, mainly the fact that eating disorders are one of the deadliest mental illnesses. So here you go, a little ED Awareness from my experience working with individuals with eating disorders over the last year.

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Genetically Modified Organisms

Hokay before you read this post you MUST watch this YouTube video- http://youtu.be/exBEFCiWyW0

Isn’t she adorable? Hand in hand with what she said, I heard an excellent analogy today: “I don’t care how ‘moderately’ you put kerosene in your gas tank… eventually your car will break down.” Amazing. I am so sick of the phrase “everything is fine in moderation.” Is cutting yourself fine in moderation? Heroine? You may think I’m being dramatic here but each time you put crappy food in your body you’re inflicting harm upon yourself. The difference with food versus other drugs of abuse and abusive behaviors is that with food we don’t immediately see the results of our inflicted harm. Stop punching yourself in the face with bad food.

We don’t like to flat out tell you guys “don’t eat that.” That’s annoying. We like to tell you things to ADD to your diet so that it eventually crowds out all the bad stuff. The thing is, GMOs and the processed foods they are in aren’t real food, they are chemicals and frankenfood. (more…)

New Year New You?

new years

New years is a time of renewal, a time to start fresh, a time to make changes… right? Well, it could be. But why must you mark the date of changing your lifestyle as January 1st? What is the significance of that day specifically? Shouldn’t each day we be working to be better than we were the last? We think so.

So this is our call out to you. Forget waiting until the 31st to make a change. You know what happens to New Years Resolutions? They fail. 45% of people make New Years Resolutions and 24% of people never succeed on them. Don’t be a statistic.

Your life isn’t going to change in one day. You’re not going to drop 50 pounds in one day… unless you birth a baby. Trying to re-vamp something huge about yourself all at once is just not realistic. Don’t get me wrong, we want you to set goals for yourself but we want you to be realistic. We want you to make changes that will be sustainable for life, not just for a few months. (more…)

Bone Broth Bonanza

Have you been following the newest craze in “health” foods? Have you switched your coffee for a more comforting cup in the morning? Or maybe you have been listening to Pearl and I gush about what we drink on a daily basis on Nutrition Genius Radio. Have no idea what I am referring to?!

BONE BROTH!!! It’s the newest but oldest craze around 🙂 Our ancestors ate what we call “nose to tail” in that they did not waste a single part of the animal they hunted as they respected the animal they killed and did not know when the next available food source was coming. The bones and organs were some of the most PRIZED possessions of said animal, shocked? Don’t be! The bones and organs are where most of the REALLY AWESOME nutrients lie.  Read on to find out WHY bone broth is SO healing (and not to mention delicious), and you will be rewarded with a SIMPLE recipe or for those a little squeamish, places to buy it! Also hang on for some FAQs on Bone Broth coming your way soon!

So sit back, relax and drink up (your bone broth) buttercups!

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Pearl & Sassy sharing some afternoon BONE BROTH 🙂

 

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