Welcome All,
It has been a rough few weeks for many reasons but I am back and raring to go.
We last spoke about paying attention to feelings and how sugar plays an important role in the challenges we face. Sugar is a highly addictive and inflammatory substance which causes a plethora of illness and dis-ease in the body. At this point, you have had plenty of time to read the labels in your pantry as well as try to remove as much sugar as you possibly can. I realize this is not an easy process and I would like to give you a bit more support with this process while starting to branch out into other areas involving food.
First, sugar comes in different forms. Simple and complex carbohydrates. Each responds differently in the body. MONOSACCHARIDES ( mono meaning: one or single and saccharides: sugar so single sugar or simple sugar) like fructose, glucose, galactos xylose and ribose are found in items like milk, fruits or are produced by the body from other sugars. i.e ribose is created by the body from glucose ( this is getting deep so I will stop here with that). These sugars have benefits for they provide energy. They are naturally occurring and are supported by other vitamins and minerals in their individual delivery systems. For example, an apple does have sugar but it also has fiber, pectin, vitamin C and other components that benefit the human body and its functions. On the other hand, POLYSACCHARIDES (poly: two and saccharides; sugar) are considered complex. Think starchy foods. These foods usually have more fiber and other vitamins and minerals in their delivery system. For example, oatmeal or brown rice is a phenomenal source of complex carbohydrates.
Ok. Now that you have a basic understanding of sugars, notice I did say anything about HFCS,high fructose corn syrup or refined sugars (sugar bowl sugar). These are processed and are very, very, very bad for the human body. These are the sugars which encourage inflammation in the body which leads to a host of challenges such as: heart disease, cancer, diabetes or contribute to the punishing effects of inflammatory diseases such as arthritis, IBD, MS etc.
HFCS is a dangerous substance. It is highly addictive and is in just about every food. True it is made from corn but even moderation is not ok. HFCS is highly processed and is a cheap source of sugar that enhances the flavors of foods. Remember I said sugar was highly addictive. Our addiction is being fed continuously through its uses in processed foods. Take a look at cereals, bottled salad dressings and breads just to name a few. Actually read all your labels. If it is in the food, put it back or do not rebuy it. No whining. By the way, other chemical sweeteners are bad too so don't even try it. However, we will tackle that in another blog.
Now, simple and complex carbohydrates such as those found in fruits,vegetables and grains are very beneficial to the body's well being. However, remember, if you have food allergy, like me, this must be taken into consideration. Gluten Grains make me ill and create serious inflammatory responses in my body. So it is important to think about your diet as a whole and keep a food diary to see how your body responds to foods.
So raid your cabinets and read your labels. In the next few days, we will talk more about GMO's, chemical sweeteners while continuing to talk about the body response.
hugs,
Michele
Monday, February 8, 2010
Friday, January 22, 2010
Food and Feelings
Welcome all!
We have talked about what we eat and how food affects are well being in a basic way. Now it is time to break it down a bit. The first issue I would like to talk about is Food and Feelings. There are a few ways of looking at these two words together. First, why do you eat and why do you eat what you eat? Mostly, we eat for fuel or energy, however, sometimes we eat to fuel an emotional need or because we have the opportunity to eat such as with friends at a gathering etc. It is important to identify why and what we are eating.
This is a huge growth opportunity! And I am going to give you a simple tool to help you recognize this behavior. In your pantry and your fridge, make a small note in eye height with these simple words: "Why are you here?" This is a key to future success. It helps us identify if we are eating out of necessity or out of emotional need. If you are eating out of need, is your plate balanced? (more on this shortly) If you are eating out of emotional need, close the doors and step away. You need to identify the reason and how to resolve this need in a more productive way.
Emotional eating is prompted by several things. According to the Mayo clinic, emotional eating is linked to moods that can be triggered by events, feelings, hormones and even the weather. When we feel stressed, angry, fearful, bored, sad or lonely, food becomes a coping mechanism to soothe the mind at the current moment. Unfortunately, turning to food is only a short term fix that leaves us feeling emptier than when we started. This is not only about a binge but mindless all day eating that may have become an unconscious habit. In turn, we may pack on pounds, feed illness or perhaps, both. With emotional eating, we tend to turn to foods that give us a lift, chocolate, sugary treats or simple carbohydrates. These are packed with sugars that impact our body systems negatively and continue to feed the cycle of emotional eating. Why do we turn to sugar? Sugar is an addiction that is just as powerful as nicotine and it touches just about everything in our food supply.
What does sugar do? In the simplest of terms, It creates and fuels inflammation in the body. A little clarification, we all have small amounts of inflammation in the body and at times more. This is the bodies mechanism to help the body heal. For example, when you break a bone, the area may become inflamed. This natural response is the body's way to protect and heal. This is an acute inflammatory response. When the area is healed the inflammation decreases and goes away. Chronic inflammation, like me Inflammatory Bowel Disease, or Rheumatoid Arthritis or Fibromyalga just to name a few, the body responds to something that does not exist. The body fights itself. These are auto immune disorders that can be greatly helped through nutrition. Many of you are some where in the middle. You do not have a chronic condition but lack energy, the ability to lose weight, struggle with brain fog, fatigue, not satisfied after a meal etc. Go to Google and type in "Sugar and in" .....I'll wait.....what did you find? A plethora of links of how sugar can impact so many issues in the body. Read them but read critically.
Are you doomed? NO. But there is a challenges ahead that will be easier for some and more difficult for others. When I was diagnosed with gluten sensitivity, it was tough. I began to focus on what I could not have versus what I could. When I opened my eyes, I found a whole new world of tasty treats and culinary experiences. It was my choice to live in illness or live in wellness. This is your decision as well. Reducing Gluten in your diet, as well as other sugars, will benefit your body immensely. I am going to show you how in the upcoming weeks.
The next thing I will ask you to do is this: Use the fridge and pantry note. Next time you "stop by the pantry or fridge" and it is emotional, you'll know, ask yourself what you were going looking to grab. Then reflect on the why? Am I stressed, bored, angry, frustrated? Was it the fight with your spouse or kids, too much to do and looking for comfort? How do I handle this? See tomorrows post
Hugs,
Michele
We have talked about what we eat and how food affects are well being in a basic way. Now it is time to break it down a bit. The first issue I would like to talk about is Food and Feelings. There are a few ways of looking at these two words together. First, why do you eat and why do you eat what you eat? Mostly, we eat for fuel or energy, however, sometimes we eat to fuel an emotional need or because we have the opportunity to eat such as with friends at a gathering etc. It is important to identify why and what we are eating.
This is a huge growth opportunity! And I am going to give you a simple tool to help you recognize this behavior. In your pantry and your fridge, make a small note in eye height with these simple words: "Why are you here?" This is a key to future success. It helps us identify if we are eating out of necessity or out of emotional need. If you are eating out of need, is your plate balanced? (more on this shortly) If you are eating out of emotional need, close the doors and step away. You need to identify the reason and how to resolve this need in a more productive way.
Emotional eating is prompted by several things. According to the Mayo clinic, emotional eating is linked to moods that can be triggered by events, feelings, hormones and even the weather. When we feel stressed, angry, fearful, bored, sad or lonely, food becomes a coping mechanism to soothe the mind at the current moment. Unfortunately, turning to food is only a short term fix that leaves us feeling emptier than when we started. This is not only about a binge but mindless all day eating that may have become an unconscious habit. In turn, we may pack on pounds, feed illness or perhaps, both. With emotional eating, we tend to turn to foods that give us a lift, chocolate, sugary treats or simple carbohydrates. These are packed with sugars that impact our body systems negatively and continue to feed the cycle of emotional eating. Why do we turn to sugar? Sugar is an addiction that is just as powerful as nicotine and it touches just about everything in our food supply.
What does sugar do? In the simplest of terms, It creates and fuels inflammation in the body. A little clarification, we all have small amounts of inflammation in the body and at times more. This is the bodies mechanism to help the body heal. For example, when you break a bone, the area may become inflamed. This natural response is the body's way to protect and heal. This is an acute inflammatory response. When the area is healed the inflammation decreases and goes away. Chronic inflammation, like me Inflammatory Bowel Disease, or Rheumatoid Arthritis or Fibromyalga just to name a few, the body responds to something that does not exist. The body fights itself. These are auto immune disorders that can be greatly helped through nutrition. Many of you are some where in the middle. You do not have a chronic condition but lack energy, the ability to lose weight, struggle with brain fog, fatigue, not satisfied after a meal etc. Go to Google and type in "Sugar and in" .....I'll wait.....what did you find? A plethora of links of how sugar can impact so many issues in the body. Read them but read critically.
Are you doomed? NO. But there is a challenges ahead that will be easier for some and more difficult for others. When I was diagnosed with gluten sensitivity, it was tough. I began to focus on what I could not have versus what I could. When I opened my eyes, I found a whole new world of tasty treats and culinary experiences. It was my choice to live in illness or live in wellness. This is your decision as well. Reducing Gluten in your diet, as well as other sugars, will benefit your body immensely. I am going to show you how in the upcoming weeks.
The next thing I will ask you to do is this: Use the fridge and pantry note. Next time you "stop by the pantry or fridge" and it is emotional, you'll know, ask yourself what you were going looking to grab. Then reflect on the why? Am I stressed, bored, angry, frustrated? Was it the fight with your spouse or kids, too much to do and looking for comfort? How do I handle this? See tomorrows post
Hugs,
Michele
Sunday, January 17, 2010
Yoga and Nutrition: Part 2
Hello All!
So I did not make it back as soon as I intended but I'm back! Thanks for your patients.
Now that you have had a chance to have a little recognition about your day and eating habits on a small scale, lets talk a bit about action. But first, I would like to have a short review.
Food impacts our bodies 100%. There is no question or argument, you are what you eat and the impact is amazing. It may not be a noticeable issue or it may be a significant issue. Over time, we may have become used to the way we feel or believe that this is the best it will be. In short,we may have fallen into habits and may have become complacent. Changing these habits will take time but here is the light at the end of the tunnel,you will feel better and have more energy to do more of the things you love to do. But it will come down to this, "It will be what you make it." Plain and simple. It is the choices we make about food or anything that will determine outcomes. It will be about accountability, responsibility and desire. The sooner we recognize these concepts, the sooner healing can begin. You do have time and you do have the energy and resources to make it happen. That's where I come in. My hope is to help you, along with the community that I hope this blog will grow, by supporting these journey's we are about to embark. All I ask in return is your support with this blog by passing it along so others may find an alternative way to heal.
At this point and in a small way, we have talked about recognizing what our day is like,what we eat and how we feel as a result of those two issues together. So the next stages are "Action": How do I begin and what comes next. The issues we will begin to look at are reflections on food and feelings more in depth, how yoga can help, other kinds of exercise and the benefits and how holistic health care may be beneficial for you on this process. Don't worry about being "not flexible" in your body. I really need you to have flexibility in your mind first. Body flexibility will come if it something you chose to persue.
Over the next weeks, I will begin to address each of these issues in greater depth. In the end, it will all begin to make more sense on how each piece of the puzzle will begin to create a picture of health. Keep in mind, to a certain degree each piece is important to the overall picture. This does not mean you need to become a yogi, but practicing simple meditations, awarness, breath etc, may work well for you therby completing your puzzle. Everyone's puzzle will be different. It is finding out what pieces make your picture complete.
Hugs to all and peace in your day,
Michele
So I did not make it back as soon as I intended but I'm back! Thanks for your patients.
Now that you have had a chance to have a little recognition about your day and eating habits on a small scale, lets talk a bit about action. But first, I would like to have a short review.
Food impacts our bodies 100%. There is no question or argument, you are what you eat and the impact is amazing. It may not be a noticeable issue or it may be a significant issue. Over time, we may have become used to the way we feel or believe that this is the best it will be. In short,we may have fallen into habits and may have become complacent. Changing these habits will take time but here is the light at the end of the tunnel,you will feel better and have more energy to do more of the things you love to do. But it will come down to this, "It will be what you make it." Plain and simple. It is the choices we make about food or anything that will determine outcomes. It will be about accountability, responsibility and desire. The sooner we recognize these concepts, the sooner healing can begin. You do have time and you do have the energy and resources to make it happen. That's where I come in. My hope is to help you, along with the community that I hope this blog will grow, by supporting these journey's we are about to embark. All I ask in return is your support with this blog by passing it along so others may find an alternative way to heal.
At this point and in a small way, we have talked about recognizing what our day is like,what we eat and how we feel as a result of those two issues together. So the next stages are "Action": How do I begin and what comes next. The issues we will begin to look at are reflections on food and feelings more in depth, how yoga can help, other kinds of exercise and the benefits and how holistic health care may be beneficial for you on this process. Don't worry about being "not flexible" in your body. I really need you to have flexibility in your mind first. Body flexibility will come if it something you chose to persue.
Over the next weeks, I will begin to address each of these issues in greater depth. In the end, it will all begin to make more sense on how each piece of the puzzle will begin to create a picture of health. Keep in mind, to a certain degree each piece is important to the overall picture. This does not mean you need to become a yogi, but practicing simple meditations, awarness, breath etc, may work well for you therby completing your puzzle. Everyone's puzzle will be different. It is finding out what pieces make your picture complete.
Hugs to all and peace in your day,
Michele
Friday, January 15, 2010
Yoga and Nutrition
Welcome! Different perspectives teach us different things. It is when we are open to new ideas that growth and change can occur,not only in our mind but in our body. For example, "You are what you eat" is a common statement that goes a bit deeper than the original quote possibly intended or whomever made that statement really knew what he or she was referring. However, if you truly explore the depths of the conceptual philosophy,I am certain a few bells will ring. You will understand the impact nutrition plays in our daily lives and how healing can occur when we in pay attention to this philosophy with eat bite we take. You will being to understand that what and even how you eat is attached to feelings, emotions, body weight and body wellness. If the thought comes to mind "this is to much for me," stop and tink about how you feel. I'll wait........are you tired, fatigued, brain foggy, need caffeine, low memory abilities need I go on? Change is difficult but look around you, each breath and movement is change. It is unstoppable and inevitable. Some ideas take a bit longer to understand and even try, but change is a process that is continual and evolutionary. So potentially learn something new today and experience change by looking into your nutrition. What is the worst that could happen? You might feel better?
Understanding how nutrition impacts your daily and nightly life is a two fold process,recognition and action. These ideas have many variables but lets break it down into small steps to begin, then build our foundation together. Starting with recognition. Over the next few days, make mental notes or notes in your favorite notebook or computer on what you are eating and how you feel as a result of what you ate. Often, the feeling part may take a few hours to recognize how your food affected you. The other side is to record what you feel before you eat. Did you eat out of need or emotion? It is a good idea to record every few hours or at scheduled times of days so you do not forget. I know this sounds like "I've got enough to do....yadah yadah...yadah, make time for yourself. It is not as difficult as it sounds or as cumbersome as you are making it. For example, a journal entry might look like this:
"Breakfast: Coffee and toast with butter 7a. Busy morning,kids fussy, running late again. Did not sleep well. I have a headache. 10am heart racing, many errands today, stopped for coffee and muffin. 2p: finally eating, starving. Lunch turkey sandwich on white, apple. Need to get home get dinner started, kids have projects,laundry piling up,I will need to cut my workout short today. Dinner: 6pm Spaghetti and garlic bread (not homemade: who has time for that) homework, laundry, dog, forgot to pick up cleaning and mail that bill. Did not poop today, stomach bloated. Still hungry, exhausted I need a martini or a slab of chocolate." Sound familiar?
Sit with this for a moment and review your yesterday and your day thus far. Note how your body feels and your energy level. You may be thinking, I need to exercise, more eat better but How? When? Family budget? etc. Be back shortly.
Understanding how nutrition impacts your daily and nightly life is a two fold process,recognition and action. These ideas have many variables but lets break it down into small steps to begin, then build our foundation together. Starting with recognition. Over the next few days, make mental notes or notes in your favorite notebook or computer on what you are eating and how you feel as a result of what you ate. Often, the feeling part may take a few hours to recognize how your food affected you. The other side is to record what you feel before you eat. Did you eat out of need or emotion? It is a good idea to record every few hours or at scheduled times of days so you do not forget. I know this sounds like "I've got enough to do....yadah yadah...yadah, make time for yourself. It is not as difficult as it sounds or as cumbersome as you are making it. For example, a journal entry might look like this:
"Breakfast: Coffee and toast with butter 7a. Busy morning,kids fussy, running late again. Did not sleep well. I have a headache. 10am heart racing, many errands today, stopped for coffee and muffin. 2p: finally eating, starving. Lunch turkey sandwich on white, apple. Need to get home get dinner started, kids have projects,laundry piling up,I will need to cut my workout short today. Dinner: 6pm Spaghetti and garlic bread (not homemade: who has time for that) homework, laundry, dog, forgot to pick up cleaning and mail that bill. Did not poop today, stomach bloated. Still hungry, exhausted I need a martini or a slab of chocolate." Sound familiar?
Sit with this for a moment and review your yesterday and your day thus far. Note how your body feels and your energy level. You may be thinking, I need to exercise, more eat better but How? When? Family budget? etc. Be back shortly.
Monday, January 11, 2010
Welcome
Welcome and Thank you for visiting me today on the maiden voyage of Gluten free yogi. My hope for this blog is to reach out to friends and friends of friends as well as community to increase awareness of how nutrition impacts our overall well being, both physically and mentally. Furthermore, I am wanting to provide a supportive space for all to share ideas, struggles, debunk myths and offer supportive direction on their nutritional journey. My goal is to offer ideas based on my personal journey and professional practice as well as share supported and cited work and information and support from a local Chiropractor who works with many aspects of holistic nutrition.
As I am sure you have noticed, especially this time of year, a plethora of information is being poured through the media. I wanted to help wade through this with all of you by relaying what I have learned through yoga, holistic care, personal study, a challenging journey with digestive disorders and support from my doctor, Dr. Vyas.
My first highlights I would like to make are this: Nutrition is an enormous mountain that is a bit more complex than simply taking the latest touted supplement, fast, detox, vegan, gluten free, structured weight loss program or any other attempt to become healthier, lose weight or help eliminate/minimize disease or illness in the body. Perhaps this is a bit intimidating but it does not have to be. Like any mountain, it can be climbed but the right tools and information make the journey much easier, full-filling and successful.
However, it begins with a few basic understandings and personal commitments: Lifestyle changes happen slowly, Nutrition is the vitality of life and exercise is journey, don't try to get fit in a day. Sit with these comments for a few minutes and reflect. How do these thoughts impact you? Let me know.
Over the next week, I will begin to outline how we will begin to climb this mountain together. How to understand and connect with your body through yoga philosophies (yes, connect and understand...more on that ;-) and how to find your starting point.
Shanti, (peace)
Michele
As I am sure you have noticed, especially this time of year, a plethora of information is being poured through the media. I wanted to help wade through this with all of you by relaying what I have learned through yoga, holistic care, personal study, a challenging journey with digestive disorders and support from my doctor, Dr. Vyas.
My first highlights I would like to make are this: Nutrition is an enormous mountain that is a bit more complex than simply taking the latest touted supplement, fast, detox, vegan, gluten free, structured weight loss program or any other attempt to become healthier, lose weight or help eliminate/minimize disease or illness in the body. Perhaps this is a bit intimidating but it does not have to be. Like any mountain, it can be climbed but the right tools and information make the journey much easier, full-filling and successful.
However, it begins with a few basic understandings and personal commitments: Lifestyle changes happen slowly, Nutrition is the vitality of life and exercise is journey, don't try to get fit in a day. Sit with these comments for a few minutes and reflect. How do these thoughts impact you? Let me know.
Over the next week, I will begin to outline how we will begin to climb this mountain together. How to understand and connect with your body through yoga philosophies (yes, connect and understand...more on that ;-) and how to find your starting point.
Shanti, (peace)
Michele
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