I’ve been craving papayas over these past few days which is a beautiful, subtle way of my body telling me what it needs. Is my body craving more cooling foods in this summer heat? Or does it want me to focus on my digestion, as papayas are filled with enzymes that are wonderful for breaking down protein?
Listening to our bodies can be challenging at times, as we are constantly being bombarded with articles, blogs and tv advertisements highlighting the benefits or dangers of certain foods. I’m constantly telling people to switch off from this and really listen to what your body is trying to tell you. How do you feel after eating bread or cheese or eggs or...? Do you feel tired, bloated, itchy or irritable? Do aches and pains reappear? Do your sinuses play up? Or...do you feel your soul singing from your body receiving the nourishment it needs. Be still, be mindful, be present and always trust your gut #naturopath#foodasmedicine#trustyourgut#intuitiveeating#mindfuleating#summerfoods#papayaforthewin
Asian citrus stir fry with seasonal veggies and shiitake mushrooms. I knew when I saw the bok choy in my CSA box I was going to make an Asian stir fry. Tonight is that night! I used organically grown local romanesco, carrots, bok choy and fresh shiitake mushrooms. I made a super tasty citrus sauce with liquid coconut aminos (check out my insta-story) and freshly squeezed orange juice. I spiced it up with cayenne pepper to create a perfect balance of sweet and spicy. This dish turned out great! So simple and satisfying. Try making a simple Asian stir fry for dinner tonight! Yum 😋
Wrapping up Wednesday (🤣 see what I did there?!) with my new go-to lunch 👆🏼... watch me make 'em in my story!
Today's combo 👉🏼 leftover salmon 🍣, spaghetti squash 🍝 + my low fodmap tomato 🍅 basil sauce = 🙌🏼 On an unrelated note, my cold is coming back 🤧, so I'm already in bed! Hope you had a great 🐪 day! Xx 😘
Is it really the “diet” that’s wrong — or is it something else? How come some people can follow a diet, like paleo or the autoimmune protocol, and be just fine — while others fall off the wagon pretty quick?
I thought for a long time that I was anti-diet, but I’m starting to shift to anti-restriction. I currently eat about 85% in accordance with the paleo diet and one day, or for some season, I might eat 100% in accordance with the Paleo diet - or even the AIP diet.
I don’t think there’s anything wrong with choosing to eat in accordance with a set of principles or ideas. I tend to trust what I read about the autoimmune protocol as a way to heal my autoimmune disease (or at least provide support for it), so I want to implement those principles and ideas as best I can.
What I think makes the difference between a traditional diet and a lifestyle is internal. It’s in the FEELINGS - in the force, restriction, emotional attachment, and deprivation vs. love, freedom, and choice.
This is important because the biological response to physical or emotional deprivation is binge eating (which can lead to a host of other things). This means that when we physically don’t eat enough OR when we feel restricted by what we can eat...our bodies interpret it as the same...as deprivation that threatens survival.
The problem with most diets, even the ones designed not for weight less but for health, is that much of the rules and the language explaining these diets and how they “work” calls for emotional and physical deprivation as a barrier to entry.
To eat in accordance with Whole30, Paleo, or AIP principles in a way that ISN’T a diet, we’ve got to stop talking about rules and regulations and start talking about mindset. About the way in which we approach these “diets”. We’re learning that traditional diets do not work. But maybe diets themselves are not always the culprits. Instead, the rules, the stigmas, the shame, the fear of weight gain or desire for weight loss, the call for emotional and physical deprivation…maybe THIS is what we have to address.
I would love to hear about your experiences with these kinds of diets, especially ones “for health”... How did it go?
Some bad days are cures with a workout. Others are cured with cosmos and girl talk. 🍸
Over the past few months, I’ve really figured out what I want out of life and how I want to live my life. 80% of the time I eat healthy. I focus on getting vegetables, fruits, whole grains, and good fats. The other 20% I account for being human. I will never be able to follow a meal plan or lifestyle that tells me I can’t eat or drink something. I love wine. I love cheese. No healthy dessert is going to replace a delicious donut 🍩 Instead of taking away food, I add healthy options to it. I pay attention to what I eat and how I feel. I plan out my meals according to my plans for the week. I knew I was getting drinks tonight. So when I got home, I had baked fish and veggies. I followed my meal plan at work. You have to find BALANCE or you will never succeed at your healthy eating goals!
How good are these @springbaymussels - very good as it turns out! Whipped up this fantastic pasta dish last night with homegrown tomatoes and basil!
Thinking we might have to feature mussels on the February Cooking School menu! Get your tickets from our website today!
Dessert tonight was some vanilla yogurt with raspberries, blueberries, banana, and a light dusting mini chocolate chips. It was delicious! I gotta tell you, though, I was STARVING when I got home from work and this was not the last thing I ate. I was mindful of everything else I put in my body, and I didn't go crazy, but I'm still hungry now. I feel like I could just devour my kitchen. Obviously, that's not the way to go. So, I'm going to drink some water and count my blessings that I had some very delicious healthy meals today.
Some days I'm in the mood for salad. Some days I want a burger. .
My cravings for "bad food" used to freak me out - I thought it meant there was something wrong with me or that I just needed to eliminate more foods or restrict harder. 😒
But guys, guess what: there's nothing pathological or wrong about wanting (and eating) a burger sometimes. Or a bowl of ice cream or some chips, or whatever. .
Uncontrollable constant cravings can be a sign that something might be physiologically out of balance, but the occasional desire for a non-nutritious food is nothing to freak out about. .
Sometimes your body might be sending you a signal. Are you willing to listen, or are you busy shutting down your internal wisdom with the noise of nutritionism?
You can have the burger, you can have the salad, and it's all part of normal, healthy eating behaviors. No big deal! 🍋🥑🍓🍫🍞🌮🍔🍟🥒🍍
I have been seriously craving leafy greens lately and this roasted cabbage is everything 🙌🏻 // #intuitiveating is so important to me in the midst of all the “eat this, don’t eat that” craziness that’s out there right now. I believe in trusting your gut...so don’t mind me if I take a second (or third) helping 😋
This is something I see a lot of. It causes harm to people. They seek healing from people that aren’t actively engaged in their own healing or choose to ignore their own disordered eating patterns.
This then gets passed along and makes people feel like the cure all is just this one program they didn’t try yet (inset ANY diet/lifestyle trend).
I am for long term healing - not trends. I do this work with people in groups. If I can help-my door is always open.
Homemade falafel! Such a quick, easy meal to make! Going to be using these for my meal prep this weekend 🤗
• In a food processor, mix 2 cloves garlic, 2 cans chickpeas, 1/4 cup buckwheat or whole wheat flour, 3/4 cup frozen kale (or chopped fresh), juice from 1 lemon, 2 tsp paprika, 1 tsp crushed chili pepper, black pepper, salt.
Roll 1/4 cup balls and flatten slightly. Bake @ 350 for 20 min each side. •
I love spinach. I add a handful to every protein shake, in salads and yes, even scrambled eggs. My favorite quick dish is is cooked spinach over brown rice topped with shaved parmesan cheese.
I promise it won't change the flavor of your protein shakes and before long you won't even mind the green color of your shakes.
If you have a favorite recipe for spinach please share! 😄🍃 #wellnesswednesday#foodislife#spinach
herb roasted wild cod + turmeric cauli rice + sautéed peppers and eggplant 🍽 I love baking fish in the oven as it’s so flavorful, you can season with any spices and herbs of your choice, and usually takes about 12-15 minutes to cook 🐠 happy #wellnesswednesday from me and my dinner that took all of 20 minutes start to finish 🙌🏻 #abalancedbite#realfood#glutenfree#dairyfree
You can eat the same thing twice and have two totally different experiences digesting that food. That's because how you eat influences how your digestions responds to what you eat. That means nutrition is about so much more than the ingredients and calories in your food. ❤ @marcdavid_ipe @emilyjoyrosen @eatingpsychology @mindbody_nutrition @eatingpsychologypractitioners P.S. So excited to announce that we’re doing a Live Event all about Eating Psychology & Mind Body Nutrition, perfect for those of you looking for an introduction to the work we do here at the Institute for the Psychology of Eating. This promises to be a fun and informative time together that you’ll come away with some of our favorite tools, techniques and distinctions that you can use right away with yourself and your clients. It's all happening in Boulder, Colorado, January 20th-21st! Space is limited, as the venue is on the cozy side so make so make sure to register soon. Link to learn more and reserve your spot in our bio above 👆
Is this what your work-day lunch looks like? Is it because you're trying to "diet", cut calories, or "watch what you eat"? Did you eat at your desk??⠀ (That's the first question you should ask yourself...per week 1 of our workshop).⠀ Do you go home and overeat on everything you can find because THIS just didn't cut it? ⠀ *We talked about ditching the diet mentality and making "health affirming" choices in this week's Mindful Eating workshop... come try it out online or in person. I know you'll love it.
Today’s workout #Tiffxo HIIT and Tone, plus a 30min walk.. going to start easing up on exercise. I have been over training for the last two weeks, my body is tired, weight has hit a plateau due to it... plus I need to make sure what I do now is maintainable for life.. going to stick with Tiffxo workouts, C210k app and walking. Once I’m at my goal of 60kg I want to do the #BBG workouts 🤗 #fitbit#fitbitchargehr#exercise#calorieburn
School starts back in QLD on Monday!!⠀
Are you trying to find inspiration for packing lunchboxes? I know I am.⠀
We are excited to be partnering with @littlepeepseats on their upcoming Lunchbox Challenge!⠀
Sign up to the FREE 30 Day Lunchbox Challenge and have recipes, lunchbox plans, shopping lists and lunchbox tips emailed to you on a weekly basis, as well as automatic entry to their fabulous giveaway with over $170 in prizes!⠀
For all of the exciting info jump into @littlepeepseats bio and click on the 'Back to School Lunchbox Challenge' link!
If you want to feel more alive, eat raw living food! 🍅🥑🌱We're in the heart of the winter months here in Boston and most of us are just focused on staying warm and managing stress and not so much on what we are eating every day. Making the conscious decision to incorporate more raw plant foods into your diet will have your energy going from the dumps to cloud 9. The cheese, meat, and "comfort" foods might look especially tempting right now during these winter months, but no short term emotional comfort from a meal compares to the physical bliss and mental clarity you will begin to experience after adopting a whole food plant based diet. Here's a delicious snack I enjoyed today organic tomato, avocado and broccoli sprouts. Tomatoes contain the chemical lycopene, which is a known antidepressant perfect for these winter months. Avocados contain healthy fats which aid in the absorption of fat soluble nutrients in the body. Broccoli sprouts are one of the most powerful anti cancer foods and have even been shown to help aid in reversing some mild cancers as well as regulate blood sugar levels.
Since I eat more vegetarian/vegan foods than not, I want to make sure I don't lack on things my body needs, like B12 and protein. Spirulina is my go to for that. I mix 1 tsp in about 1/2 cup of orange juice. You can also add it to smoothies or other juices.
What’s better than peanut butter & chocolate? .
One of my favorite sweet snacks or small dessert is a scoop of PB with chocolate chips. And I’m talking a scoop of the good ole fashioned @jifbrand. I grew up on PB&J’s made of this stuff on white bread and it was glorious. Sure I love a natural, no sugar added, just peanuts PB too, but sometimes you gotta dig into the good stuff to truly get that satisfaction factor you’re looking for. .
Sugar can get a bad rap, but when you’re craving a comfort food, go all in and satisfy your craving because you’ll be a whole lot happier in the end.
🥑 Avocado Dark Chocolate Truffles 🥑 🍫
Happy Hump Day everyone! I need a little pick-me-up to get me through the rest of the week, so I made these easy truffles to satisfy my sweet tooth without getting a big hit of sugar and cream. 🥑
Essentially equal parts avocado and 70% dark chocolate, these bitter-sweet truffles pack just enough sweetness, followed by some heart-healthy fats to keep me satisfied. 🥑
On a related note... I just hosted a “Mindful Eating” workshop, which was a good reminder to stop and be present during meal time... have you ever heard of mindful eating before?
DM me for a great book recommendation on the subject!
Start small. That’s some of the best advice I’ve ever received and given.
When you’ve got a goal that’s big, like weight loss, healthier living, killing it at your job, writing a book, you get it, life goals, it’s always best to focus on one small thing you can do today that will get you one step closer to your goals.
You see, when you focus on that small step, before you know it all those small steps add up to miles of work. When you focus on the big goal, honestly, let’s be real, it seems unreachable.
What’s 1️⃣ small action you can take today that gets you just a little bit closer to your goal? 👇🏻
RD Nutrition is super excited to be an exhibitor at the Healthy Living Expo this Saturday, January 20th from 10am-5pm at Westerner Park! Come by our booth to meet the team and enter to win some awesome prizes! We are also offering FREE nutrition consults all day so come by and get your name in early! See you there! 😄🎉
Time for some #realtalk -
The first workout after being away on vacation is always a struggle. My clients often worry they'll 'lose' all their progress if they take time off from exercising. Yes, unused muscle is lost over time, but that doesn't mean you need to spend your whole vacation at the gym. I just got back from a week at an all-inclusive resort in Mexico and guess what? I didn't hit the gym even ONCE.
🌴Because who wants to spend their precious time in Mexico cooped up in a gym? While everyone else is having fun on vacation, I'd be by myself, missing out in the name of fitness? -
🌴Yes, I went snorkeling, took a few long walks, went out dancing (my #1 FAVORITE way to get cardio💃), and did an outdoor morning yoga class. So while I definitely got my steps in every day, I did not spend it in the gym. -
🌴I also did not weigh myself when I got home. Mostly because I have no idea what my weight was before I left but also because WHO CARES!? I had an amazing time with my friends (old and new!), and it was worth every cocktail and delicious meal. -
🌴So don't let your fear of 'losing your progress' stop you from enjoying your holiday. Find ways to get moving that allow you to enjoy the weather and local culture and enhance your visit, not take time away from it. Make having fun your #1 priority!
🌴Remember: what you do the other 355 days of the year matters WAY MORE than the week you spend on vacation!🌴
Las penas con pan 🥖🚫 NO son buenas. Y no por cuestiones como el gluten, las calorías, los carbohidratos, la dieta , etc... sino porque hambre emocional ❤️ no se satisface con comida🍽.
Aprender a identificar, aceptar y vivir tus emociones es algo que te permitirá reducir las oportunidades de ‘llenar’ un vacío emocional con un alimento.
Disfrutemos y vivamos plenamente con consciencia todas las experiencias que se nos presenten.
Muitas vezes damos conta que comemos um chocolate quando ele acaba, porque isso acontece?
Primeiro porque existe uma lenda que diz que chocolate é gordice, lixo, porcaria e várias outras denominação absurdas que dão a algo tão delicioso.
Segundo que de tanto ouvir isso, acreditamos kkkkkkk.
Terceiro que esta informação fica encarnada no nosso cérebro e quando começamos a comer um chocolate, junto começa..."eu não deveria fazer isso", "a nutri não colocou chocolate na dieta", "já estou jacando", "vou engordar horrores", 'é um pecado gravíssimo".... Cadê o chocolate? Acabou.
E o sabor? Não sei
E o sentimento? Raiva
E o que fazer agora? Comer outro chocolate!!!! Este é o ciclo, minha boca mastiga o chocolate e meu cérebro me culpa, não há conexão. E se não há conexão, se o corpo todo não está envolvido neste delicioso momento eu nunca ficarei verdadeiramente saciada e sempre vou querer mais!
Então, ao invés de se culpar, coma consciente. Coma prestando atenção no sabor, dê mordidas, deixe o chocolate derreter na boca, sinta o cheiro, TENHA PRAZER!
Tenho certeza que será muito diferente comer um chocolate assim!
Quem já fez isso, conte sua experiência aqui!!! #chocolate#amo#nutricionista#semneura#comconsciência#intuitiveeating#mindfuleating
Been loving on this Korean Beef Kimchi Bowl lately! 🔥 Spicy hot kimchi cooled down by fresh crispy bean sprouts and cucumber is a great combo 🥒 All served over a bed of spinach 🌿 I love getting inspired by all of your #paleo , #whole30 and #ketorecipes ideas and sharing some of mine with you! I’ve been taking a break from 🍞🥖🍪🍩🥟🍰 (haha looks like a lot of tan/brown food) this January and can’t believe it’s already the 17th!
Looking for a healthier alternative to coffee? Try swapping your morning coffee for a turmeric latte! This small root has a range of health benefits ranging from fighting off colds to increasing your brain function.⠀ 📷 via pinterest
Ainda sobre fazer escolhas:
Gente não importa aonde você está ou para onde você vai (cidade diferente, restaurante, festa, ou casa de alguém...). ⠀
⠀ ➡️Em qualquer lugar do mundo você encontra #comidadeverdade . ⠀
Talvez na forma de fruta seca, vegetais desidratados e Barra de castanhas, não sei! ⠀O que quero dizer é que nem sempre é na forma que estamos adaptados! Mas que #comidadeverdade tem em TODO LUGAR, Tem!
Mas se encontrar alimento minimamente processado está difícil e só tem industrializado: Então opte pelo mais LIMPO, com a menor lista de ingredientes possível! ⠀
E se tem muito nome difícil, sigla e os "antes" (corantes e conservantes) EVITE! ⠀
▪️Quanto menos pacotinhos / industrializados MELHOR!👍 ⠀
▪️Quanto menos açucarado melhor também! 👍
▪️Se tem opção com menos ou zero açúcar (mas sem estar repleto de Adoçantes ❎). Ao menos EXPERIMENTE antes de dizer que não gosta! 👍 ⠀
▪️Respeite os sinais do seu corpo! Coma ao sentir fome (nem sempre coma quando tem vontade de comer! ❎) e evite comer até se sentir empanturrado! ▪️Não perca "fichas" com calorias vazias, tipo refrigerante e bebidas adoçadas.
⠀⠀⠀ Faça escolhas que valem a pena! ☯️🍃👍 ⠀ ⠀⠀