When it comes to eating very few of us would argue that our relationship with food has many psychological components. Eating based on only physical cues (i.e. physiological hunger) can be a challenge in today’s world. Many of us use emotions, social cues, etc. to choose when & what to eat. The past few months I have been reviewing intuitive Eating Principles for my practice & the message that has resonated with me is “permission,” permission to eat, permission to actually enjoy food. That is why I loved this recent blog from Raise Healthy Eaters, which highlights the change in our relationship with food when we actually give ourselves permission to eat
- I give myself permission to not have chocolate cake because it just doesn’t sound good.
- I give myself permission to work out because it will enhance my day, even with an out-of-control to-do list.
- I give myself permission to skip my work out because it will only add more stress to an already packed day.
- I give myself permission to have coffee with a friend because I need connection, even though time is limited.
- I give myself permission to cancel with a friend because it’s just one of those days.
- I give myself permission to blow off my Sunday to-do’s (grocery shopping, getting ready for the week) and stay in my PJs with my kids, order take out and watch a movie because I just know I need a break.
- I give myself permission to spend much of my Sunday getting ready for the week because I know it’s going to be a crazy week.
- I give myself permission to pursue an interest or different career even though it will sound crazy to my family and friends.
- I give myself permission to focus on what I’m doing now, and not feel like I have to do anything more to impress anyone.
As you can see, this advice does not just apply to food, so go ahead, give yourself permission.
10″ – 12″ round flatbread
grated aged white cheddar
country ham, thinly sliced, julienne
large apple, cored, very thinly sliced (peel on)
sea salt & pepper
Pre-heat oven to 450°F
Mix dijon & apple butter, spread on flatbread
Top with cheddar, country ham & thinly sliced apples
Bake 7-10 mins, until cheese is melted & golden
Toss arugula with olive oil & s&p; mound on top of pizza
Note: can sub prosciutto or pancetta and smoked gouda
Like most people, I struggle to maintain healthy habits, especially as we enter into the busy season of back to school & sports. Of course, one can always find excuses as to why they aren’t maintaining their healthy habits. However, there are some habits that always interfere with eating healthy, despite the season. Summer Tomato came up with a great list of Habits That Stop You From Eating Healthy:
Avoiding the Grocery Store:
Not Sleeping Enough
Not Keeping A Stocked Pantry
Buying out of Season Veggies
Ignoring your Dirty Kitchen
This article gives some great basic tips and reminds me it is quite simple to adjust my habits to keep my on track when it comes to healthy eating (& exercise).
¼ c apple cider vinegar
2 t dijon mustard
1 T honey
1 t sea salt
½ t freshly ground black pepper
1 c extra virgin olive oil
2 qt mixed greens (with arugula),roughly chopped
1 c fresh or dried figs, quartered
¾ c goat cheese
¾ c candied pecans
1. Mix vinegar, dijon, honey, s&p; whisk in olive oil
2. Toss greens with ½ of vinaigrette, add more as desired
3. Top with figs, goat cheese & candied pecans
Note: For flatbread: spread with goat cheese, top with figs & chopped arugula, bake. Top with more arugula.
tomato, sliced or chopped
zucchini, squash &/or eggplant,
vidalia onion, thinly sliced
olive oil cooking spray
goat or mozzarella cheese
1. Preheat grill or broiler
2. Slice tomato & eggplant, lightly salt & drain on rack (15 mins), pat dry
3. Spray squash, eggplant & onions with cooking spray; season s&p
4. Grill or broil squashes & eggplant (2-4 mins), set aside
5. Spray both sides naan bread with cooking spray. Broil or grill 1-2 mins per side
6. Spread naan with pesto, top with grilled vegetables, tomatoes & cheese
7. Grill or broil 2-4 mins, until cheese melts
Note: sub Udi’s Gluten Free Pizza Crust
I recently came across this article on a popular fitness blog. I almost immediately dismissed the article as another piece telling the reader they are eating too may calories, not fasting enough, not burning enough calories, etc, etc. I was pleasantly surprised that this was not the case. It is not a topic that is often discussed when talking about weight loss, but “too much” dietary restriction is often the culprit when weight loss fails.
Metabolism 101 is that the body will go into starvation mode and store what food it does get when it’s not being fed. I see this often when working with college students who believe extreme calorie restriction is the answer to their weight problems. We all know calorie restriction can be a slippery slope, so what is the best approach? As the author states, eating enough calories to keep you satiated, but enough to create a calorie deficient that results in a 1 to 2 pound weight loss per week. It’s not a glamorous recommendation or a magic bullet, but one that is proven to work.
“Bikini season” is now in full force. I will admit giving into this phenomenon by purchasing a DVD that claims to have your body bikini ready in one week. Full disclaimer, I do not buy into this marketing ploy, I just happen to be a fan of this fitness person’s exercise regimen As I sweat through the vigorous workout and listen to her drone on about getting bikini ready, I do wonder how many people actually believe this work out will result in bikini worthy abs. Realistically, working out for a week will not result in Olympic style abs, but that doesn’t mean you should give up exercise and healthy eating all together. Establishing long-term healthy lifestyle behaviors will enable you to enjoy food and meet your health & wellness goals.
A few healthy eating tips courtesy of appforhealth:
- Reduce overall calories to promote fat loss. Excess fat is quickly mobilized from the middle, so you’ll quickly see changes to your mid-section, if you lose just a few pounds.
- Reduce or eliminate nutrient-poor carbohydrates (read: candy, soda, baked goods). Simple sugars cause rapid rises in blood sugar and have been linked to excess belly fat. To know the 46+ names food manufacturers use for sugars in their product, use this tool.
- Keep saturated fat to recommended levels (7-10% of total calories) Again, saturated fat has been shown to be linked to larger waistlines, so eat more poly and monounsaturated fats in place of foods rich in sat fats.
- Avoid man-made trans fats, which are still in many foods. To tell if a processed food contains trans fats, look for partially-hydrogenated oil in the ingredient list.
- Eat more whole grains, fruits and vegetables. Diets rich in these foods are consistently associated with smaller waistlines.
- Enjoy nonfat or lowfat plain Greek yogurt. Yogurt may help whittle your middle and the beneficial probiotics may help alter your gut bacteria to keep your GI tract healthy.
½c fresh lime juice
3 T honey
1 t cumin
2 cloves garlic
1 t sea salt & black pepper
½ c olive oil
1 head romaine, chopped ½” pieces
½ ea red & orange pepper, ¼“ dice
½ med red onion, diced in ¼” pieces
½ med jicama, peeled & ¼” dice
1med zucchini, ¼” dice
4 med tomatoes, seeded & ¼” dice
3 c corn kernels, fresh, grilled (or frozen)
1 can black beans, drained & rinsed
½ c cilantro, finely chopped
tortilla strips, crispy
1. mix lime juice, honey, cumin, garlic, s&p, whisk in oil
1. combine all vegetables, toss with dressing, top with tortilla chips
This blog post by Ellie Krieger completely resonated with me simply because these are words commonly associated with food that are negative, shame inducing & scientifically inaccurate.
Though the actual blog provides much more detail, I have summarized Krieger’s main points below.
Detox: As Krieger points out the word “detox” implies that your body is unable to rid itself of harmful compounds & unless you engage in a radical eating plan, your body will be filled with toxins. What many detox proponents fail to mention is that our kidneys & liver do this job adequately.
Cleanse: Same idea as detox (Krieger likens these terms to cousins). A promise of body purity that never lives up to its claims.
Skinny: Our world is inundated with images of skinny bodies. When skinny is used to describe food products, we fail to see the purpose of food, which is to nourish our body.
Never: Applying the term never to any situation almost always backfires, especially when it comes to foods. The term never sets the stage for food obsession & rebellion.
Perfect: A toxic term when used to describe food behaviors and body image.
1 prepared pizza crust or oval flatbread
2 T olive oil
2-3 peaches, peel on, sliced ⅓”
¼-½ Ib brie cheese, rind removed, sliced
¼ c basil leaves, torn
1. Pre-heat grill to medium
2. Drizzle peach slices with 2T olive oil, toss to coat
3. Grill peaches, 2 mins per side, remove
4. Coat both sides of crust with cooking spray
5. Grill each side, 1-2 mins
6. Top crust with peaches & brie
7. Put pizza on grill rack or pizza stone, cook 3-5 more mins
8. Remove to cutting board, sprinkle with basil, slice
Note: can do final cooking of whole pizza in a 400 ̊ oven.