FAT is not a "four-letter word"

I have a confession.  I have not had a green smoothie in, well, about a week.  Shock! Gasp!

I hope you were sitting down. After all, I might as well be related to the "Green Smoothie Girl" (Robyn Openshaw)

 I am constantly touting the benefits of green leafy veggies, such as spinach and kale.  I make the conclusion that it is easiest and makes the most sense to just blend it all up because that way you get the highest concentration of nutrients (well, juicing is the highest). 

The truth is, I have not been craving one.  I still crave healthy foods. Just not cold smoothies.  I"m already cold- yes, even here in Phoenix I can't even feel my toes!  I *could* make my smoothies not so cold. I could just not use frozen fruit and I could add warming spices such as ginger.

So what is going on?  I am listening to my body's intuition.  I really think that I do best when I eat according to the seasons.   Raw, green leafy veggies indicate a time of renewal and cleansing-- they are most beneficial in the spring and summer.  That is not the same as saying that these vegetables are only healthy at certain times of the year.  Any fruit and vegetable can increase health and wellness no matter what time of year.

However, winter is more the time for storing up fat.  PAUSE. When you read the word "fat" did you immediatly  have a small panic attack?  I can relate.  I used to be scared of the word fat.  Even though it's three letters, I used to think of it as a 4-letter word. 

When you think of it, we really are like animals at times.  Look at the squirrels. They store up fatty nuts to eat during the winter.  Fat protects our bones and keeps us warm.  It is the build up towards the spring where we need to consume more of a detoxing diet.   I remember when I had anorexia, how FREEZING cold I was all the time.  There is truth to the saying "put some meat on your bones." (of course, you can also naturally get cold easily!) But  it is very important and natural to consume fatty foods.

Winter is the time where we crave foods that naturally build up our heat.  Raw vegetables are cooling to the body.  Fatty foods are warming.  Now, I"m not talking about ice cream or candy bars, obviously.

Go ahead and sautee your spinach in butter, olive oil or coconut oil.  Eat foods with monounsaturated fat, which is a good fat. 
Examples of foods with this type of fat would be: almonds, avocados and olive oil. The benefit of this type of fat?  It helps to lower bad cholesterol. 

Fats to avoid? Too much saturated fat, such as in red meat (although a little bit of saturated fat won't harm you) and Trans Fat (partially hydrogenated vegetable oil- read the label for that one- it's mostly in packaged foods).

Some people can still handle green smoothies every day in the winter (such as my husband). The important thing is that every body is different. Trust your intuition.
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*note* I hope you all are enjoying your December!  After the shooting in Newton, it made me think more about life and how I take things for granted.  This season is a time for family.  Please take a deep breath, focus on what you are grateful for, let go of the need to be too busy, and hug your family extra tight! 
I know I have had a hard time even concentrating too much on food this week.  Sure, I still eat healthy, but I am reminded on how eating healthy isn't going to make a person happy.  Being grateful,  having joy no matter what the circumstances, and truly letting go  and focusing on your Creator, is what really brings peace.

Happy Holidays and Merry Christmas!!

Kellie

www.nourishedandnew.com

3 Tips on teaching your CHILDREN to eat mindfully

Hello beautiful people. :)  Can you believe it is already December?? We just got our tree up and are getting into the Christmas Spirit.

So, for all you parents out there, how are you handling this busy season? Are you pulling your hair out? Does this time of year cause you to be LESS mindful of what you are eating?

How about what you are feeding your children?

I focus a lot on the amazing moms and dads out there (mostly moms are the ones who reach out to me), but not as much on how WE can apply what we are learning and teach it to our CHILDREN!

Just a re cap on Mindful Eating:  funny enough-  I would call it the WHAT, WHEN, WHY AND HOW of eating!

1. You are aware of WHAT you are eating.
2. You are aware of HOW much you are eating.
3. You are aware of WHY you are eating.
4. You are aware of your hunger levels (the WHEN--are you hungry when you eat?)

You may think that number 1 is a no-brainer.  "Of course, I know what I am eating."  But how many times do we mindlessly reach for that bag of candy, or that second helping without giving it much thought?
Number 2 and 4 go pretty much hand in hand. When you are aware of how hungry (or full) you are, you can easily base that on HOW much to eat.  Our eyes can be bigger than our stomachs, right?
Number 3 is probably the most important reason.... if we are aware of WHY we are eating, we can be more in tune with our body and change course if need be.  For example, if you just came home from work and all of a sudden you are craving potato chips, first ask yourself, if you are eating out of hunger or stress.

Helping Children Be Aware

Children can practice Mindful Eating as well!

Growing up, were you taught to "clean your plate", even if you weren't hungry?
Or did your parents pretty much let you  eat whatever you wanted? 
Were you given food as a reward, or even as a punishment? (if you misbehave, you are eating more broccoli! lol)
Guess what. I think we ALL grew up with one of these statements in one form or another.  It's natural for us parents to think that way.  I know I, myself, have been guilty of doing these things with my children in the past.
However, the time is NOW to turn that around.  If a child gets into the  habit of having an unhealthy relationship with food when he/she is young, it may increase his/her chance of getting an eating disorder in the future.   Eating disorders among children are on the rise.
" A study conducted by the Agency for Healthcare Research and Quality showed that hospitalizations for eating disorders in children under 12 increased by 119% between 1999 and 2006. More recent numbers are unavailable, but experts say the problem isn't getting any better."
http://www.cnn.com/2012/08/22/health/child-eating-disorders/index.html

I, myself, suffered from anorexia and bulimia in college.  Many others suffer from Binge Eating Disorder where there is no throwing up or restricting--but binging on large quantities of food.

Now, I am in NO WAY blaming parents.  We all do the best that we can with good intentions.
But...we CAN start NOW toward helping our children form a healthy relationship with food (and with themselves!)

Here are 3 things I do with my children:

1. Do NOT give in every time they say they are hungry and want to eat.  After school, they are allowed to eat one piece of fruit (always first to make sure they get it in) and then a salty snack (natural chips or crackers).   They usually whine and complain and say "I'm huuungrry!!!"  But I stick to my guns.  I even tell them that it's okay to feel a little bit hungry.
2. Don't make them clean their plate.  They do need to try a little pile of each thing on their plate.  I make sure and give them a small amount- something that I know they can eat.  When they were young I only made them eat one bite of their vegetable. (Thankfully, now they gobble most of them up!)
3. After dinner, if they want seconds, I  tell them to "listen to their body."  When I think of it, I have them tell me how hungry they are on a scale of 0-5 (0 being stuffed and 5 being ravenous) .  I think they are catching on.  Do they sometimes say they are still hungry when maybe they really aren't?  Sure! I know I can't get inside their stomachs and REALLY know if they are telling the truth.  So this is where I also have to do my part and learn to trust them and just trust the process.

Oh, and what about rewards?  The short answer is:  we don't bribe at all.  However, if it is celebrating a school accomplishment, we DO make dessert or go out to eat.  That's not the same as saying "if you do something, you will get a piece of candy."

As parents, we have such a big responsibility and there WILL be slip ups.  Nobody is perfect- I know for sure I am NOT!!  Just keep putting one foot in front of the other. Stay consistent and before long, your child may be begging to eat KALE, like my son! :)

 With Peace and Love,
Kellie , Certified Health Coach

*Don't forget my Christmas Special!!*   A FREE "Fit And Fabulous Breakthough Session" (valued at $47) and 20% off any of my 1:1 programs, if you decide to use my services.

Check out my website at www.nourishedandnew.com 
and send me an email to healthcoachkellie@gmail.com

Preventing Weight Gain This Holiday.... with a slice of pie?

Are you ready for the Holidays? 
I'm sure you are experiencing mixed emotions.  Excitement. Dread. Child-like wonder. STRESS! Worried about gaining weight!

Is this you? Studies show that it’s not uncommon to gain an average of 7 pounds during the  holidays.

 If you dread gaining those holiday pounds, then read on.

First, realize that being healthy and losing weight (or maintaining your weight) is not about deprivation.  We don’t need to go on some silly fad diet or even drink a special shake.  We can enjoy REAL food... and even desserts on occasion.

The key is being mindful of the food on our plate, how much we are eating and how we are feeling at the moment.  Check in with your hunger levels.  Do you really want that second helping of pie or are you just mindlessly reaching for it?    

If you do decide to enjoy a slice of pie or some other kind of dessert, then really savor it and do not feel guilty!  It’s normal to enjoy dessert! 

If you do feel guilty-- do NOT fast the next day-- that is a recipe for disaster as you could end up binging out of hunger.  Just eat lighter meals, but make sure you are eating enough.

Now, this advice is not a free pass to just eat whatever you want whenever you want. Respect yourself and your body enough to listen to your cravings, to understand WHY you are craving something, and then really own your choice.  Will you decide to eat a small bite of dessert, or will you choose to replace your craving with something else?

These are just a few tips from my recent Webinar: “Happy HEALTHY Holidays: Indulge this season without guilt, stress or shame!” If this intrigues you, then read on for the link to my recorded Webinar.

I wanted to open up the recording to anyone who is interested.  However, please note that the free recipes that I mention, as well as the private FB group are ONLY  available for those who already registered for the Webinar. 

Here is the URL: http://www.anymeeting.com/healthcoachkell/EC54D988824F

Please let me know what you think!

Have a WONDERFUL Thanksgiving! 


With Gratitude,
Kellie



www.nourishedandnew.com

Do you "SHOULD" all over yourself?

Recently, I went to a very uplifting meeting with a group of women- most of them in the business of helping people heal. During our discussion regarding making Intentions for our life, something was said (which I had heard before but forgot about) that struck me as comical. It was something to the effect of, "shoulding all over ourself."

Do you "should all over yourself?" I guess I should explain what that means. ;)

 How many times a day do you use the word SHOULD? I dare you to pay attention today!
 I SHOULD think positive.
 I SHOULD talk to this lady.
 I SHOULD drag myself to the gym.
 I SHOULD avoid this candy like the plaque.
 I SHOULD weigh myself.
 I SHOULD do the dishes.
 I SHOULD make love with my husband.
 I SHOULD eat a salad for dinner.

 Using my best Dr. Phil voice, I would ask you, "So how does it make you FEEL to talk/think like that?"

 Do you feel OBLIGATED? Like it is some kind of DUTY? How easy is it to feel present and in the moment when you talk like that? How easy it to find JOY and PEACE when you are "shoulding all over yourself?" (sorry, can't resist using that phrase again- lol)

 This is the time of year where we probably hear more SHOULDS in our mind compared to other seasons. I SHOULD attend that Christmas party. I SHOULD make brownies for my family, to show them love. I SHOULD finish my plate at my friend's house, even if I feel full. But what happens? We end up over stressed, over obligated, and overweight! We over book our schedules, and since we equate food with love, we end up over eating on foods -- some foods that may not even be our favorite foods to begin with. Nobody is beating you down. Nobody is giving you a list of do's and don'ts. We are not puppets.

 Today, make a conscious effort to throw out the mindset that you SHOULD do something and instead, focus on your WHY. Focus on WHO you are, instead of WHAT you should be doing. If you are love, you will automatically do things out of love. If you respect you body enough to take care of it, you will desire to take those actions toward feeling your best.

 Take a deep breath and focus on the present moment. If we live this way, all of a sudden we will find that everything we do is aligned with who we are and what we want to accomplish--- without feeling like we SHOULD be doing it.

 Hugs!

Kellie

 www.nourishedandnew.com

p.s.- if you want to hear my tips on how to stay fit, sane and confident during this holiday season, then please sign up for my Webinar!
"Happy HEALTHY Holidays: Indulge this season without guilt, stress or shame!"
 It will be on Sunday, November 18th at 7 p.m.  It will be recorded, but if you can't make it, you still need to register to get the link.  Please invite a friend as well!

Sign up here!  http://nourishedandnew.eventbrite.com

Free Webinar!

Free Webinar! Happy HEALTHY Holidays!

Hey guys! I am SO EXCITED about my next, FREE WEBINAR! 

The title is "Happy, HEALTHY Holidays: Indulge this season without guilt, stress or shame!" 

Here is what I copied from my Event Brite Page:

The holidays should be a time for parties and good food, but how many of us end up feeling guilty afterward?
Do you just EXPECT to put on the pounds with the hopes of losing the weight in January? 
Does the stress of the Holidays cause you to over eat? 

In this webinar, Kellie shares her tips on how to have a healthy balance this Holiday season. She will:

• give tips on handling the overwhelming array of Holiday treats, 
• give ideas for simple, delicious healthy recipes you can make at home,
• and talk about how to manage your stress so you can enter the Holidays feeling CONFIDENT and ready to tackle the New Year with NO guilt!

This is perfect for you if:

You have already been trying to lose weight

You are afraid  you will gain weight (again!) durng the Holidays

You are an emotional stress eater

You have a natural sweet tooth and want to ENJOY treats without the guilt!

As a BONUS...she will be including a free pdf of healthy Holiday recipes that you can keep

AND...if 10 or more people sign up for the Webinar, she will create your very own PRIVATE Facebook group that will be open until the end of December. In this group, members are encouraged to support one another through the Holidays with making healthy choices, fun recipe exchanges, and ideas for self-care!

To register for this event, go to nourishedandnew.eventbrite.com

The call will be recorded so don't worry if you can't make it, but you do need to register!

Hope to see you there! :)

Kellie

 

Crunching Away Our Stress!

So many health experts like to focus on sugar cravings.  I even have an ebook-let on how to prevent sugar binges (see here).  However, what about the person who doesn't have much of a sweet tooth?  What about the busy, stressed out woman who craves pretzels and salty potato chips?

For me, I tend to crave sweet foods AND salty foods... yet, when am super stressed or hormonal... what do I turn to?  SALT!!  The more salt the better. :)  I think I was born loving pretzels.  In the past, it was not uncommon for me to eat up all those little salt crystals at the bottom of the pretzel bag.

Just as there are many different personalities, there are different types of cravings as well.

Why do some people crave salty foods?

Here are some possible reasons:

• You have been conditioned from birth.  Simple as that.  You know the saying "you are what you eat?"  Well, there is also some truth to the saying "you are what your mother ate during pregnancy."  If she ate lots of salty foods chances are, you have a high tendency to crave those kinds of foods as well.  
• You are lacking in minerals.  A major salt craving could mean your body is lacking minerals such as magnesium, potassium and zinc.  If that is  the case, try adding more leafy greens to your diet such as spinach and kale.
• It could be more than just the salt.  Most salty foods are also crunchy foods.  When we crave crunchy foods it could stem from anger and stress.  Crunching on foods is our subconscious way to let out our anger.

What should you do the next time you are tempted to eat a whole bag of chips?  

1. Drink water

2. Ask yourself if you are really hungry or just eating out of stress

3.  If you really need to eat something salty, then at least put the food on a plate.  Being mindful of our portions may keep us from over eating. 

Do you crave salt? Let me know your experiences here in the comments below! 

Blessings,

Kellie

www.nourishedandnew.com