Tuesday, January 31, 2012
Wednesday, January 25, 2012
How can we not only create these shifts but continue to live these transformations?
As many of us see time and again if we wish to have excuses to stay with our old patterns, we have abundant scapegoats. This article from the New York Times is one of those. To summarize, the article poses the question, why do we even bother trying to lose weight when there is evidence that it's only a matter of time before we pack it all back on?
However, what this article fails to highlight is that the study was done with a “weight loss expert” who helped his clients lose weight by fasting. This same expert was later surprised when his fasting clients became more hungry and had difficulty maintaining their weight loss! As many of us know from experience, these types of diets are destined to fail, setting off a host of starvation/craving responses with major long-term metabolic consequences.
So why then do so many of us bounce up and down on the yo-yo following the latest fads or diets? There is the No Carbs Diet. The High Carbs But the Right Carbs diet. The Vegetarian Diet. The Caveman Diet. Gluten, no Gluten. Juice Fasts. You name it, it’s out there.
START WITH THE BASICS:
- Eat Loads of Veggies: If you fill up with nutrient dense plants, you won’t have as much room or hankerings for the junk. Aim to have a minimum of 2-3 servings at lunch and dinner. Variety is key, use lots of colors and shop in season. Visit your local Farmers Market for local and organic produce that has an unparalleled taste and nutrient value from its poor kin which has been carted crosscountry and grown in factory farm conditions. Don’t have time to shop on your own? Greenling Organics is one of our favorites. Let them do the work for you. They visit local farms and bring you the best selection of organic, local produce.
- Cut Out the Junk: What is junk? Sadly over 50% of the average American’s diet is what we call “dead food”. These are foods that are processed and scarcely fit into the “food” category. Yeah yeah, we all know if we cut out the junk, we will feel better. But for many of us it just tastes so good. These “foods” often releases a cascade of hormones, creating a physiological cascade of addictive effects. How to break this cycle? Substitute with loads of veggies. And find your unique dietary sweet spots.
- Use your cravings. Cravings are our bodies signals trying to get our attention to tell us what we are either missing or receiving in excess. Learn to pay attention to these cravings and let them inform you of your perfect Carbohydrate-to-Protein Ratios.
- Find Your Carb-to-Protein Ratios. Do you do better with more carbs? Less carbs? Are you sensitive to various types of carbs? How about when you eat these carbs? Ditto with proteins.
- Find your ideal protein composition. As someone who was a 25-year vegetarian, I was amazed to see such profound differences in hundreds of clients. While everyone begins on a vegetarian diet in our programs, we introduce meat in the second or third weeks. Some people thrive with meat, while others thrived on a primarily plant-based diet. This is why there isn’t an either or, black or white approach and this is where so many people fail. They key is in finding which proteins, whether plant or animal help you feel your best. How much of these do you need at each meal? If animal protein helps you feel your best, which types? Surprisingly, chicken is one the of most common inflammatory foods our clients uncover.
- Find your snack sweet spots. What types of snacks sustain you throughout the day? How do these make a difference in your energy levels, cravings, weight and mood?
- Find the foods which create inflammation in your body. This one step alone can be life changing. Foods that we eat each and every day and think are good for us are often wreaking shocking havoc in our bodies. Most people have between 1 to 3 food intolerances. These intolerances can create the usual suspects such as weight gain or low energy. But they also can create allergies, digestive ills, pain, low mental clarity, depression, anxiety, skin issues and hormone imbalance. Discover which foods are holding you back to go from feeling good to feeling great.
No longer mired in confusion and diet rubbernecking this new found clarity creates more of lifelong ease in the race for happiness and health.
Tuesday, January 24, 2012
CLIENT: Kristin Armstrong
WEIGHT: 125 – 116 = 9 pounds lost
KRISTIN'S PERSONAL DISCOVERIES:
- TURKEY: Triggers bad headaches
- SOY: Impacts weight gain
- The Love Cleanse Green Juice
- Dandy Tea
- Quinoa with Black Beans & Avocado for breakfast
- Superfood snack (totally overrides afternoon energy slup and evil munchies)
“I met with Kim to talk about the Love Cleanse, not having ever paid close attention to my nutrition before. I wasn't even really sure what I wanted to get from the Love Cleanse, but I wanted to be better educated about my body and my responses to food. I wanted to be able to fuel for optimal energy (for a race, or simply chasing my kids around!) and learn if there were any potential reactions to foods that I may have unknowingly attributed to something else.
- 1 cup of cauliflower, chopped
- 1/2 red bell pepper *
- 1 cup of cherry tomatoes *
- 1/2 cup diced onions
- 1-2 cloves garlic, minced
- 1/4 cup Tahini
- 1 cup cooked Canary beans (also know as white kidney beans)
- Olive Oil
- Himalayan Salt to taste
Preheat oven to 400°. Drizzle cauliflower and cherry tomatoes with olive oil and roast until golden brown.
Char the bell pepper over fire (a gas range works well for this) or roast in the hot oven along with the cauliflower+tomatoes until charred. Let the pepper cool and peel skin.
While veggies are roasting, sauté onions and garlic until caramelized.
Combine all ingredients in blender along with the Tahini and beans. Blend until creamy and add salt to taste.
"It is sooooooo good." - - Soozie, LoveLife client
- 1 teaspoon sweet paprika***
- 1 teaspoon cumin
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground fennel
- Himalayan Salt & Pepper to taste
- 1 tablespoon olive oil
- Juice of ½ lime***
- 2 organic chicken breasts, cut into 1 inch cubes
- 1 tablespoon fresh chopped mint
- 1 tablespoon fresh chopped cilantro
- 1 tablespoon fresh chopped Italian parsley
Combine all of dried spices, salt & pepper in a small bowl. Place chicken cubes in a medium bowl & drizzle with olive oil & lime, toss to coat. Add spice mixture, toss to coat each piece evenly. Cover and marinate in refrigerator for at least 15-30 minutes. If you have an hour to spare, even better.
Don't have a grill pan? Your broiler will work here, too. Crank up the broiler, line a baking sheet with foil and broil the skewers for 4-5 minutes on each side depending on how hot your broiler is and how large you cut the chicken. Check frequently to prevent over-cooking.
- If you are testing and or have tested well with gluten, these kebabs are delicious in a pita wrap with fresh spinach and a smear of hummus.
- Serve the chicken over our Quinoa Tabbouleh for a satisfying lunch.
- Use the same marinade for a selection of your favorite veggies (being sure to marinade separately) to make vegetable kebabs.
- Testing soy? Try this marinade with tofu.
*** Omit lime juice if you are sensitive to citrus or haven't yet tested.
CLIENT: Scott Yarborough
Director, New Business Development at Aquasana
SCOTT'S PERSONAL DISCOVERIES:
- CITRUS, CHICKEN & CORN: All slightly impact energy levels
- Basmati Rice with Salt + Oil
- Pumpkin Seeds
- Green Juice
- Big Salads
- Grilled Veggies
- Fresh Fish
“I love to reward myself with great food. I enjoy it after a great workout; I use it satiate me during an intense work period. However, my eating habits prior to the program led me to address my cravings - not what my body needed to be healthy – with inconsistent results.