One of our Favorite Downtown Dishes: The Garden Handroll

One of my favorite dishes in town is from Koriente. Fresh, tasty and dare I say “healthy” – but don’t hold that against it because this humble dish has lots of sass.

The Garden Handroll is a medley of colorful, raw veggies. Sliced and diced this crisp fusion is paired with wasabi, a jumbo avocado and nori roll papers. For a dollop of protein and some extra oomph, consider adding the hummus. This hummus is citrus-free but doesn’t sacrifice the edge, welcome news for those Love Cleansers that have discovered citrus negatively impacts their day.

One final treat – requesting the nori papers roasted will cut the ocean taste and impart a rich, buttery flavor. Build each tidy roll exactly as you wish, roll it up, and voila! Prepare to be surprised by the punchiness of this simple meal.

On the health barometer – the Garden Handroll reels in at a 10! Besides the obvious benefits of the veggies, seaweed is rich in iodine and minerals, which are depleted in most of our diets due to top-soil erosion. These hard-to-acquire minerals play an enormous role in regulating mood, thyroid, hormones and overall happiness.

Enjoy!

Koriente

621 East 7th Street

Austin, TX 78701

Phone: (512) 275-0852

www.koriente.com

#9: How is sugar impacting your cravings?

#9: How is sugar impacting your cravings?

By now we’ve all heard of the ill effects of this one little molecule – the substance we love to hate.  But oh, how it reels us in, weaving its spell and turning us in to none other than Homer Simpson.  

This is the number one cravings inducer. Sugar begets more sugar. Feeling helpless over its power is one of the primary motivators for clients that begin our program. Even small amounts of sugar can create spikes in blood sugar, driving us to reach for the exact thing we need to avoid for balance. Can we say addiction?  

How can we break free and kick the cookies to the curb? Replacing one habit for another allows us to gracefully awaken rather than forcibly trying and failing, perpetuating a cycle of guilt. It has been said that it takes 21 days to break a habit. Conversely we believe that it takes 21 days to create a new habit.  Pursuing both concurrently gives us the best chance for success. Alkalize, eat lots of veggies, greens, and either lean or plant-based proteins and watch the cravings disappear.

Tomorrow’s Tip:
#10: How do processed foods impact cravings?


These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#8: Are you eating regularly throughout your day to reduce cravings?

#8: Are you eating regularly throughout your day to reduce cravings?

Mother still knows best and her age-old advice of eating three meals per day still rings true. Eating the right foods for your unique constitution (see full article and previous tips) regularly throughout the day stabilizes blood sugar levels and is one of the best things you can do to minimize cravings.   

But what is “regular”? Is it just three meals a day? Does it include snacks? Many of our clients find that by eating smaller quantities of food, more frequently throughout their days, they are able to abolish cravings, especially when optimizing their carbohydrate-to-protein threshold along with this. 

Discovering the optimal sequencing and frequency for your unique constitution can take some experimenting. But a great place to begin is with breakfast, a mid-morning protein snack, lunch, mid-afternoon protein snack and dinner. Others begin here and after a bit more refining discover their perfect blood sugar balance occurs with smaller main meals along with micro snacks every 1 ½ hours.

Of course, we cannot mention blood sugar regulation without delving into its middle name – sugar. 

Tomorrow’s Tip
#9: How is sugar impacting your cravings?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#7: Are you receiving the right type of breakfast to reduce cravings?

#7: Are you receiving the right type of breakfast to reduce cravings?

We all know how important breakfast is, but how often do we run out the door with a shake and a cup of coffee?  This sets us up for a day of inner warfare with our cravings voice, not to mention the impact on our energy and mood.

What makes a healthy breakfast?  For starters – whole, real food rather than a bar or pre-packed shake to which many of us have grown accustomed.  Depending upon your unique carbohydrate-to-protein threshold (see earlier tip posts) some fare better with more protein than others, so discovering the perfect breakfast for you can take some experimenting.

Quinoa, a gluten-free whole grain, is a great place to start.  It has an excellent protein composition and makes for a tasty breakfast.  Many of our clients discover that they feel their best with only 1 serving of grains each day.  Breakfast is an ideal time to eat grain, especially one that is higher in protein composition. Eating it early in the day allows us to sustain energy and reduce cravings all day long.  Try adding a smidge of olive oil with a pinch of Himalayan salt and ½ an avocado for a hearty, satiating start to the day.

#8: Are you eating regularly throughout the day?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#6: Are you eating enough vegetables to reduce cravings?

Tip #6:  Are you eating enough vegetables to reduce cravings?

When Doritos and Pretzels haunt our thoughts, it’s often our bodies calling out for vegetables. The cycle of empty calories leaves our nutritional fuel tanks continually depleted - creating a vicious cycle in which we continually reach for more gasoline from the wrong pump. Running on empty and masked by junk, sugar and carbs, our true needs often go unmet. If we replace the empty calories with more nutrient dense foods such as vegetables, these cravings may vanish.

If vegetables cross your mind as often as your high school chemistry class, you may wish to start slowly by introducing a salad each day and working up to 2-3 servings of vegetables at each meal. For those who wish for a rapid cravings overhaul, diving right in with a food-based cleanse or RESET program can completely re-architect your palette, leaving you knocking people over on your way to the veggie tray.

Tip #7:  Are you eating the right breakfast to reduce cravings?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#5: Are you alkalizing your system to reduce cravings?

#5: Are you alkalizing your system to reduce cravings?

Alkalizing foods nourish both the physical and emotional body, allowing us to recycle toxins on a real-time basis, rather than storing them away to wreak havoc one day. Alkalizing foods also shift the palette in warp-speed time, rearchitecting it away from an insatiable hankering for junk, towards a yearning for more wholesome foods.

What are alkalizing foods? Greens. The greener and leafier the better. Veggies, fruits and did we mention greens? Integrating 1-2 servings of nutrient dense greens such as collard greens, kale, Swiss chard, spinach, sorrel and mustard will tilt you into the alkaline zone. 

Green juices are especially alkalizing. Its nutrients, reduced to the most essential ingredients and free of the fibers to slow down absorption, are mainlined into your system.

Veggies are also alkaline and can make a big difference on daily cravings.

Tip #5:  Are you eating enough vegetables to reduce cravings?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

Contact LoveLife Method

Would you like to speak directly to a LoveLife Coach to learn more about our program options? You can schedule a complimentary 20 minute phone call by clicking on the button below and filling out a short form. We're looking forward to speaking with you about transforming your life through food!

All other inquiries please send an email to info@lovelifemethod.com.

Making sense of 'Health Food' Snack Labels

We all know that eating whole foods instead of prepackaged processed foods is our best bet for optimal health. But in the hectic pace of our daily lives with no Calgon to take us away, the reality is that we sometimes need a little pre-packaged assistance.  

It’s not surprising that our number one request at LoveLife is for healthy snacks or foods on-the-go. So, we are beginning to offer regular tips and education around varieties of food that are more minimally processed. And we are formulating our own "healthy snacks" rating system, summing it up so you don't have to.



What makes a healthy label and how do we make this determination?  At LoveLife, we are all about teaching our clients to be their own experts so let’s show a couple of labels side by side for comparison.

Sunshine Patties VS Boca Burgers

Organic, non-GMO and freshly ground with no additives – Sunshine Burgers lend a heavy dose of nutritional benefits without sacrificing taste. Laden with whole ground beans and seeds they are also high in protein and fiber. This is a label that would make a farmer proud. Their masterpieces are as close to farm-to-plate as you can get with packaged foods. 

Sunshine Burgers: HempFest Breakfast Patty 

Click on the picture of the label to expand.

• Notice the ingredients listed do not have the word “flour” after each of them.
• Each of these ingredients is whole and minimally processed
• Each ingredient is preceded by the word “organic”
• No preservatives
• No possible inflammatory ingredients such as soy, gluten, corn
• Whopping 8 g protein and 5 g fiber from whole food sources

VERSUS

Boca Burger: Original Vegan 10 oz

• First ingredient: Water. Why? Because everything is synthetic and must be reconstituted to make it edible.
• Second Ingredient: Soy protein Concentrate. NOT a whole food AND an inflammatory food. And GMO. We will write an article another time on soy’s lack of virtues.
• Additional Ingredients: Textured Soy Protein Concentrate, Hydrolyzed Soy and Corn Protein, Yeast Extract. Suffice it to say that this product is primarily a synthetic one, suited for space travel perhaps, it could feed the astronauts bellies but not their spirits.
• Preservatives and additives - Caramel Color, Didsodium Guanylate, Disodium Inosinate
• Inflammatory ingredients - Wheat, soy, corn

#4: How do carbs impact cravings?

#4: How do carbs impact cravings?

Like protein, we all function best with varying amounts, types and sequencing of carbohydrates. We call this carbohydrate threshold. Finding this information makes a big impact on craving levels. When we work with clients to help them uncover cravings, we explore the same questions for carbohydrates that we investigate for proteins.  (See tips 1, 2, and 3 regarding protein consumption).  

1. Are you receiving too much or too little of Carbohydrates for your constitution?  
2. Are you receiving the right type of Carbohydrates for you? 
3. Are you eating them at the right time of day?  

Many of our clients come to us addicted to carbs. Of course, we all know that if we are gorging on sugar or carbs throughout our days, we “should” stop. And yet, this can be one of the hardest cycles to break. However, most of our clients are surprised to discover that they are easily able to give up this addiction, because we are replacing it with the specific nutrients with which their bodies yearn. We nourish their systems while optimizing proteins and carbs. If you feel helpless to shift the carb addiction, try these other tips simultaneously and nourish your system.  Stay tuned on how to best do this.

#5: Are you alkalizing your system to reduce cravings? 

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

Motown becomes GrowTown?

I went to the Whole Foods Do Something Reel Film Festival last night and saw the Urban Roots Film. Is it possible for Detroit to turn financial ruin into utopia? People becoming empowered to sustain themselves in the food chain, nourish their bellies and their spirits.  See this film and prepare to be inspired by what the beauty that is unfolding in the wake of the decay.

#3: Are you eating protein at the right times throughout the day?

#3. Are you eating protein at the right times throughout the day? 

Spacing protein, whether plant or animal based, throughout the day optimizes blood sugar and often thwarts cravings for carbs and sweets. Unless you are already consuming large quantities of protein all day, try increasing your protein at lunch and dinner and aim for a mid-morning and mid-afternoon protein snack. 

#4: How do carbs impact cravings?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#2: Are you receiving the right “type” of protein to minimize cravings?

#2: Are you receiving the right “type” of protein to minimize cravings? 

Some people do best with higher quantities of animal protein-based, others do best on a vegetarian plant and protein-based diet while many reside somewhere in the middle of the two extremes. For instance, some of our clients lose weight on a plant-based diet and feel vibrant. Others actually gain weight and feel sluggish. Despite the sometimes “heavier” nature of plant based protein sources such as beans and nuts – the plant based people thrive, while those needing meat based protein sources can get pudgy when turning to legumes or seeds to have all of their protein needs met. 

This is why there is no one size fits all approach to the camps on either side that squabble between “everyone should be a vegetarian” to “everyone should be a caveman”. The truth is, we are all unique and each of us thrive with varying amounts and types.  By the way, this nugget comes from a 25-year vegetarian, recently converted to a pescatarian - who has always believed, even from age 12 when choosing to become a vegetarian, we are each unique.

#3: Are you eating protein at the right times throughout the day?

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

#1: Are you receiving enough protein?

#1: Are you receiving enough protein?  

Often when we crave sugar or carbs, what we actually desire is more protein.  Though it sounds counterintuitive, insufficient protein is one of the biggest triggers. When we work with our clients, we have them begin with ½ palm of their hand at lunch and dinner, as a serving size, and we work up or down from there based upon what we see each day in their “opportunity trackers.” For cravings sleuthing, our primary barometer is intensity of cravings and hunger.  Unless you already frequent the bean and meat buffet, try experimenting with your protein portion sizes. 

#2: Are you receiving the right “type” of protein to minimize cravings? 

These tips are part of our "Solving the Cravings Riddle' series. Click the link to read the article in it's entirety and see previous tips.

Solving the Craving Riddle!

Is food addiction as strong as drug addiction? 

Click here to watch a Food Addiction segment on CBS Health Watch

Like those featured in this news segment, many of our clients begin The Love Cleanse ready to gnaw off the hand of anyone that gets in between them and their "x". Common "x" factors could be chocolate, sugar, coffee, bread, potato chips, carbs, did we mention carbs? Cravings are one of our favorite topics because they are a direct line of communication telling us exactly what we need to help our clients feel their best. A loud voice booming from within, if it was heard it might sound a little like this:

Cravings:  "What have you done for me lately?!"

You:  "What have I NOT done for you lately? I give you everything you ever ask for but it's never enough, you want more and more!"

Cravings:  "You NEVER give me what I want! Every day I beg you to hear me and it's always the same thing, oh sure, you get what YOU want, but it's crap and I'm sick of it!"   

As with any relationship dynamic a little understanding of the other involved party goes a long way. Because what it's actually seeking is not what it appears to be.

Trained craving/client mediation experts, our Love Cleanse Counselors roll up their sleeves on day 1 of our clients multi-week journeys. With the Cravings Analysis aspect of The Love Cleanse program, a counselor reviews our clients "opportunity trackers" each day. We view the intensity of the pesky voice and make real-time recommendations based upon what we see, guiding each client to solve their own unique craving riddle. We keep asking, listening, making real time changes/ recommendations based upon the tips we are going to share with you - until we strike the happy, harmony our clients seek. Each client is unique but there are many common themes and nuances with which we begin. 

For those who like the do-it-yourself approach we are going to share our Top 9 tips to solve your craving riddle! One tip each day over the next 9 days, coming your way: 

#1: Are you receiving enough protein?

#2: Are you receiving the right "type" of protein to minimize cravings?

#3: Are you eating protein at the right times throughout the day?

#4: How do carbs impact cravings?

#5: Are you alkalizing your system to reduce cravings? 

#6: Are you eating enough vegetables to reduce cravings?

#7: Are you receiving the right type of breakfast to reduce cravings?

#8: Are you eating regularly throughout the day?

#9: How is sugar impacting your cravings?

Snacks are Back! Part 1

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I recently attended the Natural Products Expo in Anaheim, California. Thousands of vendors converge into a Disneyland of natural foods, supplements, ingredients and organics, as everyone hops on the roller coaster of a natural foods extravaganza. Trends emulating as reality at the show, are still many months away from hitting the stores, and retailers and buyers gobble up the best and tastiest foods, placing their orders to cater to the palettes and preferences of their buyers – insert YOU. 

So what can you expect to see on the shelves in the months to come? Snacks! Healthy AND tasty. There has been an evolution in the convenience revolution. Sating your love affair with crunchy, zesty, and salty these new adorations are eloquent adaptations that ring in power-packed nutrients like kale, greens and seeds.  

But what defines a healthy snack? Many of us have been misled into believing that just because something is “gluten free” it is “healthy”. And as one who has personally been duped by gluten, this is not at all a knock on the gluten free movement. Rather it’s intended to rip open that bag of “healthy” pretzels or potato chips shedding light on what really resides within. Luckily to go within, you need not go far.  In this case, you are not only allowed but encouraged to judge this book by its cover because quite simply, most everything you need to know is on the label.

Here’s what to look for:

1. Does it contain flour-based ingredients? 

Formerly ubiquitous, snacks and flour used to go hand in hand. Even though something might be allergen free or gluten free:  flour = processed = less healthy than whole foods.  Rice flour, sorghum flour, oat flour etc are the primary ingredients in anything that is not a whole food based snack. Look for Whole Food based ingredients instead, more about those down below in tip number 4.

2. How many preservatives and extra additives or fillers are there?

The shorter the ingredients list the better. Unless there is simply a bevy of spices, words like maltodextrin, lecithin, vitamin E, citric acid fall under the preservative or additive category. Snacks that are less “flavored” typically have fewer additives which artificially simulate tastes – think sea salt and black pepper rather than BBQ or Cool Ranch.

3. Does it have common inflammatory ingredients such as soy, wheat, dairy, corn?

Many people have awakened to their unique inflammatory ingredients and have discovered which ones are the bane of their existence triggering a cascade of unwanted symptoms, some of which include – lower energy, weight gain, headaches, skin issues, mood issues, seasonal allergies and more. Why are so many people reacting to these everyday ingredients?  This is a more complex question to be addressed at another time but the short version is that we receive “hits” of these pervasive ingredients in the foods we eat, multiple times every single day. And these additives are subsidized, therefore cheap, highly processed and often GMO. Continuing to regularly eat these ingredients throughout our days, often leads to an inflammatory histamine response within the body, in which it says – Enough! Rebellion ensues. Discovering and eliminating your unique inflammatory triggers, however, can be an enormously transformational experience, leading to a happy, non-inflamed you. 

4. Is it a whole food?

What defines a “whole food"? Typically anything that is on the perimeter of the grocery store - vegetables, fruits, meats at the deli counter – or in the bulk bin section including – nuts, seeds, legumes and whole grains.  

However, there are now many alternative types of snacks that are part of a huge snack evolution!  R-A-W. Raw snacks use a dehydrator that allow foods like kale and sweet potatoes to bare their happy naked little souls, without preservatives or their formerly pulverized flour versions.

Here for some of our favorite Raw Snack companies:

• Rhythm SuperFoods
• Kaia Foods
• SuperConscious New Earth Living
• Hail Merry

Our of thousands of products at the Natural Products Expo, 2 of Austin's own Snack Companies walked away first in class.  Both Hail Merry and Rhythm Superfoods won awards for best in show.  Congrats!

Coming soon – Snacks are Back! Part 2 with examples of labels and how to read them, more snack suggestions and the rollout of The Love Cleanse “Healthy Snack Rating System”.


-Follow us on Twitter and Facebook to be alerted when Part 2 is posted along with other blog updates! -

Raw Beet + Walnut Dip

This unique dip combines the nutritional punch of raw beets with walnuts for a double superfood whammy. And even kids are drawn to it's bright pink color. Try it as is with apples and pears or take it savory with the optional additions and use as a veggie dip or spread on your favorite cracker. 

INGREDIENTS:

• 2 cups shredded raw beet

• 1/2 cup walnuts, soaked
 for one hour and drained
• 
1 TB olive oil
• 2 TB Tahini
• 1 TB balsamic vinegar
• 1 TB lemon juice
• Himalayan Salt to taste

INSTRUCTIONS:

Add beets and soaked walnuts to food processor and blend until almost entirely smooth. Add oil, tahini, vinegar, lemon juice and blend until desired consistency is reached. Add Himalayan salt to taste. Also delicious with a sprig of rosemary tossed in with the beets and nuts. 

OPTIONAL ADDITIONS:

• 1 garlic clove, minced (added with beets and walnuts)
• 1/4 small red onion, chopped (added with beets and walnuts)
• A sprig of rosemary, chopped (added with oil)

Meet Heather!

CLIENT: Heather Kennedy, Greenling Organic Delivery

Weight 133 – 127 = 6 lb loss

Personal discoveries:

• FISH: Increases Cravings/Hunger
• NIGHTSHADES: Increase Sneezing, Watery Eyes, Upset Stomach
• NUTS: Decrease Energy
• CORN: Decreases Energy, Upsets Stomach
• CITRUS: Decreases Sleep Quality, Increases Seasonal Allergies

FROM HEATHER:

"I learned about the Love Cleanse from my co-workers at Greenling. A few of them decided to do the cleanse as a group and invited me to join. I’m notoriously terrible at following any kind of regiment for an extended period of time, so doing it with a team made sense. Little did I know it would be so easy for me to follow!  Within 4 or 5 days I felt incredible. My energy rose to a level I hadn’t experienced since I was a kid.  

Better yet, I started sleeping.  For the last 10 years, my sleep has been spotty at best. After trying every pharmaceutical and herbal supplement I could get my hands on, I accepted I was an insomniac and resigned myself to managing it, often slogging through the day as best I could. After two weeks on the cleanse, I experienced consistent, rejuvenating sleep.  The discovery that my diet impacted my sleep in such an extreme way has literally changed my life. 

The method Kim created to track food integration and subsequent symptoms is brilliant. I am much more aware of what works for my body and it’s trained me to pay attention to how I’m feeling throughout the day.  Plus, she’s a really kind and caring person whose gentle encouragement helped me stick to the program.  

As a society, we don’t spend much time recognizing the connection between what we eat and how we feel. Instead, we focus on masking our symptoms.  The Love Cleanse will empower you with an awareness of how different foods impact your overall well-being. I will be forever grateful for that knowledge!"

Quinoa Tabbouleh

INGREDIENTS:

• ¼ cup quinoa
• ½ cup water
• ½ English cucumber, diced (about 1/2 cup)
• 1 medium tomatoes, seeded & diced***
• 2 TB red onion, diced
• 2 TB cup parsley, minced
• 2 tsp mint leaves, minced
• 1 tsp dill, minced
• 1 scallions, minced
• Juice & zest of ½ lemon***
• 1 TB extra virgin olive oil

INSTRUCTIONS:
Rinse quinoa well then combine with water in a small pot with a tight-fitting lid.  Bring to boil over high heat uncovered, then cover & reduce heat to simmer.  Cook for 15 minutes, the remove from heat & cool.  Meanwhile, combine cucumber, tomatoes, onion, parsley, mint, dill & scallions in a large bowl.  In a small bowl, whisk together the lemon juice, zest, olive oil, salt & pepper.  When quinoa is cooled, add to the large bowl & top with the dressing.  Stir well to combine all ingredients.  Refrigerate for one hour, enjoy chilled.  


*** Omit tomatoes if nightshades they are a personal intolerance. If citrus is an intolerance, omit lemon zest & juice replacing with 1 tsp apple cider vinegar.