HOW You Cook Affects How You Feel

Mom knows best. As the seasons change, so do the vegetables that Mother Nature provides. With the cooling temperatures of Fall, the vegetables we harvest are ones of a more grounding and warming nature.

When we eat right, the type of food we eat medicinally creates health and balance in our body.  Similarly, varying our cooking methods will do the same.

The way we prepare our food plays a role in the effect it has on our body. In the Fall and Winter it is best to cook our meals on a lower heat for a longer period of time. This releases the more warming quality of our food and provides a settling effect that in turn helps internalize our focus.

Baked foods, sautéed foods, heartier foods, and root vegetables all contribute towards the thickening of the blood. When living in a cold climate, it is necessary for the blood to thicken as the weather grows colder.

Different methods and temperatures of cooking will also help balance out our personality. Since slower cooking methods are more grounding, it makes sense that rapidly cooked foods will have a more activating yet relaxing effect, suitable for the more stagnant and tense individual.
A more harmoniously sweet flavor, cooked undisturbed on a low heat for a longer period of time will have a more calming effect for the angry or impatient person.

The more pressure, salt, oil, time and heat that is used, the more concentrated the food will be. Concentrated foods provide the warmth needed for weaker constitutions that have lost interest in food or life.

When cooking, mindfully engaging with our food by pureeing, mashing, tossing, stirring, or kneading will help energize the food.  

Cooking is the highest of art forms; when it is complete, you ingest your artwork and it becomes you and all those you feed.

It is helpful to be aware of your intentions. The state of the cook affects the state of the food. One can often taste the richness of a meal made and presented with attentiveness and love. Similarly so, a meal prepared in anger imparts anger. Respect what you are doing no matter how simple the preparation.

The foods you eat today prepare you for tomorrow. If feeling melancholy, bake something sweet like winter squash or yams with sweet spices such as cinnamon. Similarly, add some lemon zest to your dressings to add zest to your day. Become creative. At social functions, eating lighter, sweeter foods will help you be more sociable. When studying, simple concentrated foods will help your focus.

Be intuitive. Let the colors, flavors, shapes and smells be your guide.

Enhancing Your Metabolism Through The Power of Breath

Did you know that you could control your stress levels as well as achieve your ideal weight by simply learning to breathe deeply? 

We all have stress which we need to address. What we may not have realized is that breathing is a major factor in controlling stress: it can either relieve it or create it.

When stressed, one tends to take a shallow breath using the upper chest muscles rather than the diaphragm. For many, this breathing pattern becomes habitual, even when stress is not present. By paying closer attention, we can learn to control the depth and pace of each breath, enabling us to control our reactions to the stresses of life.

A Natural Shallow Breath: 
Shallow breathing using the upper chest muscles occurs naturally when we hyperventilate. It is meant only for moments of severe stress when we need to increase the supply of oxygen to the body.

Imagine you are in the woods and are confronted by a bear. As you spot the bear you gasp. Gasping is a shallow breath into the upper part of the lungs. This gasp stimulates the lobes of the upper lungs which activate the part of your nervous system telling you there is a state of emergency. In the case of the bear, the body receives the message to RUN!

Although we now live in urban environments and bears are not the norm, our body continues to operate in a similar fashion, where a shallow breath signals the body to stay in survival mode.

A Shallow Breath’s Effect On Weight: 
When the body believes itself in danger, it looks for an immediate source of energy to fuel its escape. The carbohydrates we eat are the primary energy source in times of danger and stress because they are most easily converted into fuel by the body. As long as the body thinks there is a state of emergency it will crave emergency fuel in the form of simple carbohydrates and sugar (these include processed foods such as cookies, chips, breads, soda, etc). Unfortunately, even though carbohydrates give a quick boost of energy, it is short lived with energy levels dropping once we digest the food. We then crave another dose of sugar and carbohydrates to lift up the energy levels once more, leading to overeating, overweight, and a number of other serious ailments.  

Besides creating cravings for carbohydrates, as long as the body is in a “survival mode mentality” it will store as much fat as possible for later use. Fat has more energy stored in it and burns more slowly than carbohydrates, supplying longer lasting energy.  The body does not know how long this “state of emergency” will last so it stores as much energy as it can.

While in “survival mode”, the digestive system is weakened. The body will prioritize survival rather than digest its food, therefore it will take the energy from the digestive system and supply it to the muscles for a “fight or flight” response.

As we learn to relax and breathe deeply, our digestive system maintains the energy to assimilate foods and nutrients correctly. Difficulty burning fat as well as difficulty gaining weight can both be symptoms of a weak digestive system.

Breathing’s Effect On Weight Through Exercise:
While exercising we might find ourselves out of breath. It is important to pay attention to breathing as deeply as possible to fully oxygenate the body. If we gasp for air while running on a treadmill, the body perceives this no differently than if we are being chased by a bear. To the body, a stressful situation is a stressful situation. Similarly, if we are huffing and puffing about being stuck in traffic, the body will perceive this as a state of emergency.  

Practicing "Three Part" Breathing:

Be sure to practice breathing only through the nose both on the in and out exhalation.
 
1) Belly (diaphragm): Lying down on your back, rest your palms on your belly and begin breathing into the area underneath you palms, feeling the rise and fall of the belly with each breath.
2) Mid-chest: After several breaths move your palms up to the side ribs and breathe into the hands to expand the mid-chest. Notice that your belly just below the breastbone, after initially expanding, draws slightly in and up as your mid-chest expands. Take several breaths here before moving to the next part.
3) Upper Chest: Place your hands just beneath the collarbone. Breathe into your hands, filling up until you feel the collarbone lift. Notice that breathing into this part requires the most effort, while drawing in less volume.

Putting It Together Into A Full Breath:
Inhale: From bottom to top, breathing into each of the three parts progressively. Breathing into the lower belly, rising into the mid-chest, and from there all the way up to the collarbone.
Exhale: Relax the diaphragm first and continue from there, relaxing from your belly, to mid-chest, to upper chest. Do not strenuously “push” the air out. Calmly release each breath so that you finish the exhalation softly and relaxed, leaving the body receptive to the next breath.

Chocolate For Valentine

The benefits of cocoa beans: 
    •    Keeping the body young: great source of Magnesium and antioxidants.
    •    Increased concentration: cocoa beans help us stay focused due to their source of PEA, a chemical that increases the activity of certain neurotransmitters (brain chemicals).
    •    Lifting our spirits: cocoa contains Anandamine, a lipid (fat) known as "the bliss chemical", because it is released while we are feeling great. It supplies serotonin, dopamine, and phenylethylamine, three well-studied neurotransmitters, which help alleviate depression and are associated with feelings of well being.

We will not receive the benefits of cocoa through most commercial or milk chocolate. It is best to have chocolate with no added dairy products/milk or refined sugar. Some studies show that the additions of dairy products block the absorption of all the great antioxidants in chocolate! Choose dark chocolates with a high percentage of cocoa. Most fine quality chocolates will list the percentage of cocoa. Check the ingredients and see if cocoa or sugar is the first ingredient listed.

Even better than dark chocolates are raw cacao beans which possess all the magical properties of chocolate without any adulteration or processing!  Power the body by adding cocoa nibs (crushed cacao beans) to your favorite dessert, shake, or cereal.

When giving a Valentine’s gift of Chocolates, make sure the chocolate you choose contains a high content of cocoa. Give the gift of health to your loved ones.


Recipe:  Vegan Chocolate Pudding

1 ripe avocado
1/4 cup raw cacao powder (or regular unsweetened cacao powder)
1/2 tsp vanilla extract
1/4 medjool dates (about 3-4 dates)
(if using other date types, it is best to soak them for 15 minutes in hot water)

Throw everything into food processor and mix until creamy. Gradually add 1 tablespoon of water at a time to achieve a creamy consistency (if you soaked dates, use the soaking water)

If you desire more sweetness, add maple syrup or agave nectar.
This will last in the fridge for several days.
YUM!!!


Click Here for The Ultimate Chocolate Truffle Recipe

Ho Ho Ho Coffee Buzz Buzz Buzz

Winter has arrived and with it has come the Holiday Season. As the air cools, animals hibernate and trees shed their leaves, conserving their energy by sending it down into the roots. We, on the other hand, are shopping, traveling, eating, drinking and partying from Thanksgiving through New Year's Day. This puts us out of sync with winter's restorative energy.

Introspection is a beautiful and timely process for the winter season. In the spirit of the holidays we celebrate with light during the darkest of seasons. Introspection carries a similar energy of shining light on the areas of our life that feel dark. If the holiday season emphasizes loneliness, it might inspire us to invest in deepening our connections with friends, partners and family. If feeling tired and overwhelmed by our numerous commitments, it’s time to shed some draining obligations and invest in the actions and relations that nourish our soul.

Often though, we distract ourselves in busyness, avoiding this reflective time until the arrival of New Year resolutions. Indulging in food, drink and guilt only to attempt yet another diet next month is not an act of loving one’s self. Engaging in physical and emotional self-indulgence now while vowing to do things differently later makes no sense. By the time the holidays are over, many people are exhausted, stressed or depressed, and dealing with colds and flu. Be smart with your time this year. Celebrate with your loved ones, get plenty of rest, drink less and laugh more, eat less and sing more, shop less and hug more.

Let’s Talk Coffee:

With more obligations, less sleep and a natural attempt of our body to slow down, we may be feeling the need for an extra boost of energy.

When we are naturally stressed, we produce a hormone called adrenaline. During the course of our day, our body starts to tire and we feel the need to recharge. Ignoring the need for proper rest and nutrition, we may develop a craving for stimulants in the form of caffeine and sugar to give us a sense of energy.  These may seem to provide a boost of energy, but has the opposite effect.

By reaching for a cup of coffee we cause our bodies to release more adrenaline so that we can operate at an even faster and quicker pace. Caffeine stimulates the stress response in the body and causes our adrenals to release more adrenaline. In a natural environment such a flush of adrenaline would happen if we were suddenly faced with danger. The body goes into survival mode where it is once again alert and ready to “fight or flight” any rising situation. We feel alert though the body never got the rest or nutrition it originally needed. Continually flushing our body with adrenaline through the consumption of caffeine can eventually lead to adrenal exhaustion, leaving us vulnerable to a variety of health disorders related to inflammation, autoimmunity and fatigue.

Consuming caffeine may feel like it is helping us cope with stress and fatigue, although it is actually contributing to the increase of more stress in the body. Just as with an addiction (such as to drugs, nicotine or alcohol,) we only feel better when we feed our body more of the substance that is causing it most damage. Stress can be addictive in a similar manner.

Caffeine stimulates the excretion of stress hormones, which makes us feel more alert. However, this hormonal response can produce increased levels of anxiety, irritability, muscular tension, indigestion, insomnia and decreased immunity. Increasing the levels of stress will increase heart rate and elevate blood pressure, and can therefore contribute to the development of heart disease. Both decaf and regular coffee increase cholesterol and homocysteine, the biochemical linked to an increased risk of heart attack.

Caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. Diabetics and hypoglycemics should avoid caffeine. In this manner caffeine can contribute to weight gain, since insulin's message to the body is to store excess sugar as fat. On an emotional level depression may occur as part of the letdown after the stimulant effects of caffeine wear off. It may also appear during the withdrawal  period after quitting caffeine while the brain's chemistry is readjusted. Rather than increasing mental activity, caffeine decreases blood flow to the brain by as much as 30%, and negatively affects memory and mental performance.

You Don’t Have To Give Up Coffee:

If you really love coffee then put in the time to enjoy it. Most Americans drink their coffee “on the go,” while rushing to work or while multi-tasking. If we consume a stress-stimulating substance (caffeine and sugar) while our body is already stressed, we are pushing ourselves to an extreme.

In Europe you will often see people enjoying a cup of coffee while sitting peacefully with friends at a local coffee shop. In Italy a small espresso is consumed after a large meal as a digestive aid. In the States; “America Runs on Dunkin’.”

Caffeine has wonderful health benefits. We can read plenty of studies that show that coffee contains high levels of antioxidants. These antioxidants are stored in the coffee bean but are destroyed within half an hour of grinding and brewing the beans. When drinking instant coffees or purchasing a cup from most stores where the beans are not fresh, we are not getting those benefits. We are just causing the stress response.

Savor the experience. Purchase a high quality organic brand of coffee, grind it fresh (or store your freshly ground coffee in the freezer) and sit down and relax while drinking it. Make sure your coffee is an addition to a healthy diet and not substituting a meal or hours of sleep.

Are You Living On The Edge?

Modern nutrition does not lend much attention to how diet influences our emotional being. While we may recognize how an emotional state can lead to certain eating habits, we haven’t paid much attention to how the foods themselves can create certain emotions or stress.

Food contains more than just vitamin A, B, or C. Just as our bodies pulsate with energy, food contains energy as well. As the two energies mix, our food can have either an expansive effect in our body or a contractive one.

When we consume sugar, caffeine, alcohol or drugs we feel “lighter”, hence more expansive. If we eat meat, eggs, salt, or hard cheeses, the feeling can be more grounded. This is a more contracted energy.Too much contracted food can make us feel heavy and lethargic. Too much salt can make us feel tight. Too much alcohol or ice cream can leave us with a headache. Expansive has a more upward moving energy while contractive has a more downward one.

If an individual’s diet consists mostly of contractive foods, heavy in animal protein and cheeses, his or her diet can be too extreme on the contractive side. Since the body is always looking for balance, we may experience cravings for something expansive like sugar or alcohol to balance us out. A craving for a sweet dessert after a meal is not uncommon. Have you ever had an experience that you were so full and heavy but when dessert showed up, you were suddenly ready to eat more?

Cravings are not a bad thing as many of us seem to perceive them. They are the body’s natural search for balance. Not to say that the dessert is going to balance you out. It will most likely cause havoc, cancelling the digestion of your meal, leaving it to ferment undigested in the stomach. Even so, since the body is in search of finding center, the thought of something more uplifting when feeling full can sound appealing.

Each craving holds a clue to help us find balance. In this case, the desert craving may be a clue that the overall diet needs to consist of less contractive foods.

Lifestyle as well as diet can cause cravings for expansive foods. When we feel stressed, our body will contract and muscles will tighten. This tightness is a state of contractiveness. If we feel contracted in life, we will crave expansiveness for balance.

At times of stress we may be reaching for a candy bar or a cup of coffee to keep going. We may crave a cold beer or ice cream at the end of a stressful day. If this is the case, your body is signaling it needs more expansive experiences throughout the day. Implementing some simple stress reducing techniques, can help eliminate the craving.

Can a person also be too expansive? Absolutely! If you are only eating fat-free, substituting breakfast with a cup of coffee, minimizing caloric intake, (while often binging on sweets), you are too extremely expansive. In this case, more grounding energy is needed. Often you can overcome the sweet tooth by adding more grounding foods such as healthy fats and a proper breakfast.

Our diet is woven into the fabric of our lifestyle with respect to our physical, biological, emotional and spiritual aspects.

Use your body’s feedback to understand how to change your diet:If you feel tight, tense, or too rigid, reduce the amount of contractive foods. If you feel too spacey or scattered, increase your contractive foods and diminish the expansive ones.