three cookie syndrome

We're just past the holiday season and a lot of people are re-examining their eating habits. As I'm working with clients we have one habit that they all seem to be engaging in so I wanted to take a moment to address it.

It's a phenomenon that hits our subconscious when we are eating, especially when we are eating treats of some kind.

I call it the three cookie syndrome. It goes something like this:

•  you decide to eat cookies 
•  you open the package of cookies and see a serving size is two cookies 
•  you eat three cookies 
•  a little overwhelmed you say to yourself, “what the hell, I ate three cookies.” and then go on to finish the entire sleeve (or half a box, or some overwhelming percentage of the package).

For many people this is the beginning of the downward spiral that can signal the end of a diet or a change to eating plans. They give up, feeling that they are a failure, and feed themselves negative emotions and messages while not paying attention to their eating.

 Rather than allowing the consumption of an entire sleeve of cookies (admittedly not the best choice) to overwhelm us it is more constructive to simply acknowledge that we have veered off the path of our eating plan. Instead of wallowing in guilt or other negative feelings we need to remind ourselves that it's not an all or nothing proposition.  We can start again to rebuild our nutritional plan and to focus on making healthy choices. Sometimes that focus can come in the middle of that sleeve of cookies. Sometimes it happens immediately afterwards, more often it happens the next day.

 Eating well, eating to nourish and support our bodies means loving and accepting ourselves. Garfield says “Diet is die with a t on the end of it.” Rather than looking at our desire to change our food choices as a diet it does help to look at it as a nutritional plan. To remember that we are choosing to make different choices because those choices are supportive for our bodies.

For those who have an illness such as celiac disease, or a food sensitivity, eating those foods brings a fairly immediate negative body response. So we don't do that. For those who are choosing to make changes, it sometimes happens gradually. However it's never too late to start to make those changes. Simply remember what the goal is and why you are making these choices.  Treat yourself with loving kindness and take it one step at a time.

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photo: Keith McDuffee

updating pbj

When I was a kid one of my favorite sandwiches was a peanut butter and jelly sandwich.  My preferred version was the ones I got at my friend Donna's house where her mom used a creamy peanut butter.  I don't remember the brand but I remember preferring it to the all natural, fresh ground peanut butter we had at home.  She also used squishy white bread (probably Wonderbread) which I never got at home and adored.   Donna and I would make our sandwiches with enormous amounts of peanut butter and a large heaping of jelly (usually grape) oozing out of the edges of the sandwich.  We would lick the edges to "clean it up" and then bite into a sandwich so thick and sticky that our mouths were somewhat gummed shut.

Over time my tastes have changed and that pbj has gone through several modifications over the years.  At one point I was making ezekiel bread; grinding the grains and legumes myself to make the flour before I baked the bread.  This deliciously robust-flavored bread happens to make a fabulous, filling choice.  I also, over time, lowered the amount of sugar, salt, and added fat in my peanut butter by making different choices.  Then, eventually, I switched altogether and began to use fresh ground almond butter from the machine at my grocery store.  I find it amusing that although I thought the fresh ground peanut butter of my youth was not that good, I've come full circle and now love the crunchiness and true flavor of fresh ground nut butter.  And while I love jam it's usually either handmade or a purchase that is whole fruit, no added sugar or other chemical ingredients.  But even that has now changed and I often find myself mashing up fresh berries with a tiny drizzle of honey as the "jelly" in my sandwich.

These days, due to digestive challenges, I find I do better avoiding gluten and so, unable to, as yet, make a good gluten free ezekiel-style bread I am using a brown rice bread which is very satisfying.  But I've changed the sandwich again and now often have it open face using one slice of bread, some almond butter (just almonds, nothing else), a few mashed berries, that drizzle of honey and it's just as satisfying and comforting as the pbj of my youth.

I suspect that because the changes were gradual and because they were choices that I made, this seems perfectly reasonable to me.  I'm equally certain that if I had abruptly changed from that fluffy air bread, sugar-laden, oily peanut butter, and over-processed grape jelly to today's version I would not have been a happy camper.   While I know it's not the sandwich of my youth, it's what I reach for when I want that kind of food.

Our food is what we think of it and how we see those emotional connections and associations.  What have you changed and yet it's still the same?


photo: Renee Comet

on my mind monday 3.26.12

newspaper | photo:  mconnors

It's never the same two weeks in a row.  This is my snapshot of what I find interesting.  Information about health, nutrition, and/or holistic living.  Here's what's on my mind.

Methyl iodide off the market (for now) - I've been following this topic since I first found out about it at the end of 2010.  I was highly dismayed when California approved it for use in agriculture and began phasing it in.  Upset enough that our family has not eaten any strawberries coming out of California (even organic) since it was approved.  I'm happy to say that the decision to use it has been reversed.  Apparently the company made a decision to stop using it "based on it's viability in the  U.S. marketplace."  That means people made enough noise that BigAg listened.  However I still have some concerns.  the words 'U.S. marketplace' worry me because now I wonder where else they plan to peddle their poison.  I also intend to keep an eye on this to see if the company plans to try to reintroduce methyl iodide down the road after they figure the noise has died down.  Unfortunately we consumers sometimes tend to have a very short memory span.  We need to make sure that we remember this chemical and always demand that it not be used on our food.

GMO Labeling Law Wins Backing In Connecticut - Another positive moment in the press.  Some legislators in Connecticut agree that consumers have the right to know what's in their food.  Nay sayers claim that it will be more expensive for manufacturers to create two sets of packaging, one for Connecticut and one for everyone else.  My response?  Just label the stuff.  With almost half the states in the nation considering similar legislation it is not going to be long before other states follow suit.  At which point everything might as well be labeled.   Given the recent press about GMO crops being responsible for the decline in Monarch butterfly populations I believe more people are going to join the anti-GMO cause.  The eventual aim, as far as I am concerned, is not just to label (although I believe that is very important) but to stop using this technology.  In some cases considerable damage has already been done but it is never to late to stop.

This Land Is Your Land - This Time Magazine article about Joel Salatin is a great read.  He has a point of view that challenges the system but, I feel, in a good way.  He wants people to take responsibility for their food.  To stop seeing conveniently shrink wrapped packages at the food store without thinking about how they got there.  To understand the cycle of agriculture; to think about the food chain and how we consume.  We need to care, really care, about our food, where it comes from, how it gets to us, and how it's treated along the way.

Must Have Gadgets For The Kitchen - this article made me laugh because I often find myself drooling over gadgets that are one-purpose only or next to unusable for my actual kitchen needs.  Over the years I have gotten better and pared down quite a bit.  Just recently I went from three spring form pans to one (seriously, I'm not sure why I had three, I have never in my life made three cheesecakes [or anything else that required a springform pan] at the same time).  I've decided this is the foodie version of people who drool when they walk into a well-stocked hardware store.  You just envision all sorts of possibilities when confronted with all those shiny new gadgets.  I do have some kitchen tools that I will never part with but they tend to be the mainstays rather than the oddities.  My favorites?  My top electric appliances include:  KitchenAid Mixer, Cuisinart Food Processor, Immersion Blender,  and my Crockpot.  My less-than-stellar purchases?  Sadly I've made a few of those in my life because I got excited about the possibility of something and then never kept up with it.  There was the krumkake maker which is fun but I just don't use it enough, the yogurt maker which went by the wayside when I discovered that I didn't really need it, and the seed sprouter -- same deal -- I didn't really need it.  What are some of your kitchen must can/can't live withouts?


How to Save Seeds - this is something that helps plant diversity and supports backyard agriculture.   I confess to not being consistent with this, I need to work at it a bit more.


Hungry For Change - this is the new movie made by the same folks that brought you Food Matters.  For a limited time only (until March 31, 2012) you can watch a free online preview.  Definitely worth watching.  This movie talks about why so many foods are so addictive and how this is causing us to be overfed and undernourished.

disclaimer: cmp.ly/5

reinventing comfort

When I was a little girl my mother used to make something called rice cereal.  My brother and I loved it.  Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top.  It brings back memories of the small kitchen we had when we were young.  Sitting at the table with my brother, legs swinging, enjoying this dish which we viewed as a treat.

When my children were growing up I would make the same dish for them.  And they loved it just as much.  Even now my 16 year old will assemble a bowl if we have the ingredients at hand (which we often do).  It was a great way to use up extra rice -- filling, tasty, and warming to the tummy.  I even served it on occasion to overnight guests.   One such guest, a dear friend from my high-school days, exclaimed about this wonderful breakfast, wanting to know where the recipe came from.  My answer?  My mom.  And probably from her mom.  I think it was simply a frugal way to use leftovers.  But it sure was, and still is, tasty.

Sometimes you have a day where you want comfort food.  This morning was one of those days.  As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe.  Modified it to be more in line with my healthier eating habits.  But it was still just as comforting, warming and satisfying as it ever was.  Reflecting on this I realized that the concept of comfort food is a state of mind.  Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food.  Changing the food doesn't change the comfort level as long as the basic concepts are the same.

So I'm making an offer, what are your comfort foods?  What do you eat when you feel the need for that emotional lift?  Share the recipe and the concept below.  If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after.  Eating well to be well doesn't mean we can't still have comfort.

reinventing comfort

When I was a little girl my mother used to make something called rice cereal.  My brother and I loved it.  Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top.  When I had children I would make the same dish for them.  It was a great way to use up extra rice -- filling, tasty, and warming to the tummy.  I would even serve it to guests sometimes.   One time a friend exclaimed about this wonderful dish, wanting to know where the recipe came from.  My answer?  My mom.  And probably from her mom.  I think it was simply a frugal way to use leftovers.  But it sure was tasty.

Sometimes you have a day where you want comfort food.  This morning was one of those days.  As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe.  Modified it to be more in line with my healthier eating habits.  But it was still just as comforting, warming and satisfying as it ever was.  Reflecting on this I realized that the concept of comfort food is a state of mind.  Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food.  Changing the food doesn't change the comfort level as long as the basic concepts are the same.

So I'm making an offer, what are your comfort foods?  What do you eat when you feel the need for that emotional lift?  Share the recipe and the concept below.  If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after.  Eating well to be well doesn't mean we can't still have comfort.

breakfast outside the box

This morning we had cabbage, red onion and pine nuts sauteed in coconut oil.  I had a lentil patty with mine, Steve had a chicken breast.

For many folks this kind of a breakfast seems unusual.  However it's a great, healthy way to start your day.  Good protein, good fat, veggies, it'll stick with you and it's very satisfying.  Most people are used to thinking of foods as belonging to a certain time of day but believe me when I tell you that your body does not classify foods as breakfast, lunch or dinner.  And starting your day with a bowl of boxed cereal or toast is actually one of the worst things you can do to yourself.

You've just come off a fast.  For most folks it's been at least 10 hours since your last meal.  While you sleep your body slows down it's processing, by about 10%.  If you go more than 12 hours without eating it slows down by 40%.  You need to boost your metabolism so that it can burn the calories that you are putting into it and make use of the nutrients you are providing.  Simple carbs and sugar may feel like they are giving you an energy boost but what they do is rev up the insulin rollercoaster.  This leaves you feeling tired at 3:00 PM looking for a quick fix snack.  It can also lead to that spoon hitting the bottom of the Ben & Jerry's container at 9:30 PM with you thinking 'what just happneed.'

I've had this conversation with several people this week so I'm thinking it needs to be shared.  If you do not provide a solid nutritional base for your body as you move through the day it will become metabolically unstable.  This means that your body chemicals won't function the way they're supposed to.  It also means that at some point they are going to start sending out 'SOS Feed Me' signals.  And folks, I'm here to tell you that your brain chemicals will win every time.  It's not that you have no willpower, it's that your body is a beautifully designed creation that is programmed to survive and those chemicals are one way to make sure it gets what it needs, food. Unfortunately if we're metabolically unstable your body is going to send out signals for fast energy, that means sugar and simple carbs.

The point is, it's important to start your day with a good nutritional foundation.  And to keep it up all day long.  The more you do this the better your body will feel and the less you will fight with those cravings. So step outside the box.  Have dinner for breakfast for a change.  You might discover that you like it.

Be well.

step by step, food changes

Meg wrote in with the following, "For me, to truly change my eating habits, I have to go in very small and tasty steps. Once I find a healthier food or drink that I really like, after a few weeks of eating that I don't miss the junk stuff and don't feel deprived.

It would be great to find recipes / meal plans that "step you down" from junk to healthy organic by offering variations from A to B. For example, I've switched my typical breakfast from decaf with halzelnut non-dairy creamer and a cinnamon raisin bagel with cream cheese by first switching to whole wheat toast with a scrape of butter and cinnamon-sugar, then to one slice with the sugar, and finally to one slice of whole wheat bread with a scrape of butter or Nutella and a few spoonfuls of organic yogurt with walnuts.

I'm ready to tackle the (processed) decaf coffee with (chemical) halzelnut-flavored non-dairy creamer. Trouble is I really, really like the flavor and I don't really like the taste of green tea (yet). Can you recommend a healthier breakfast beverage replacement that could be transformed in stages? "

I find that lots of folks really like their coffee and have a hard time giving it up.  Part of it is the chemical addiction to caffeine.  What's actually more harmful than the caffeine is the flavored non-dairy creamer. With Mono and Diglycerides, Sodium Stearoyl Lactylate, Dipotassium Phosphate, and Sodium Caseinate this is not food.  I would say there is nothing wrong with one cup of coffee in the morning to get you started, just use real cream instead.  If you want to give up caffeine and switch to decaf that's certainly a good thing to do, but that real cream is going to make it taste a whole lot better.  And it goes without saying that organic dairy is best, read this article for more information about that issue.  Green tea is certainly a great option, filled with anti-oxidants, but maybe starting with one cup of coffee and then switching to green tea for your other beverage choices (including water, water, water, and herbal teas) is the way to go.

The most important thing to remember about your breakfast menu is that you want to make sure you are getting some good protein, some fiber, and a healthy fat.  This will help you make it through the morning with stable blood sugar.  When choosing your bread make sure that you are getting WHOLE GRAIN instead of just whole wheat.  Unfortunately whole wheat doesn't have all of the parts of the grain, so it's not as healthy.  Marketers are aware of how much we look for those key words and so be aware that multi-grain is also not whole grain.  For butter, choose a good, organic, butter and you can have more than just a scrape.  For your yogurt and walnuts, that's a great choice.  Organic full fat yogurt is best.  Again, it helps you feel full, gives you the protein that you need and helps you start your morning with a stable blood sugar.

officially disgusted

Today, while out shopping for Christmas items, I finally reached overload. In one of the stores I went to they were pushing the season. I know, you're thinking, 'Okay, everyone is getting ready for Christmas/Hannukah/Kwanzaa/Solstice/Whatever-your-winter-celebration is.' But hold on to your hats folks. The holiday on display was Valentine's Day.

It's bad enough that before Halloween has arrived, they're loading the aisles with Christmas merchandise. I know that manufacturers and shop keepers are desperate to make as much money as they can but there has to be a limit. How can you enjoy what the moment you're in if you're worrying about what is to come. I believe this is part of the reason that so many people feel that they are on complete overload.

This continual merchandise-push is an attempt to force you to buy, buy, buy. To overconsume, disregard the meaning of the season, and always focus on what's next. I hear many people complaining about how far behind they feel. How they miss the time spent with family. How rushing around leaves little time to enjoy the moment. But you are in control.

It's time to take back our lives, the season, and any traditions that you may have. You have the ability to stop buying in to the media/merchandising hype; to determine what is "enough." Enjoy the moment. Choose to ignore those messages, to stop paying attention to the "stuff" and instead focus on your family. You'll feel less stressed and so will they.

Happy Holidays.

there is a season

As the song goes, "To everything, turn, turn, turn, there is a season, turn, turn, turn." I was reminded of that this week when I was in the stores buying back-to-school supplies. I was horrified to see that Christmas stuff is on display. Folks, we haven't even hit Labor Day yet. Of course the Halloween stuff was prettily arranged in the aisles and who knows how early that had been set out. This just goes to show how infreqently I shop at those kinds of stores.

I believe that a large part of the stress that many of my clients complain about is due to this marketing push for ever longer sales seasons. We should enjoy the fullness of each season while it is here instead of frantically racing toward the next season. Truth be told we should enjoy the fullness of each season and what it truly means instead of focusing on the material aspects that marketers have tried to convince us is necessary to each season. That applies to any season, the beginning of the seasons, a month with a special birthday, a life event, all of these are seasons and reasons to celebrate. But we should celebrate mindfully and lovingly instead of being corralled toward the store to buy, buy, buy.

Summer isn't over yet and although where I live the kids go back to school in just three short days we are trying to enjoy those last precious moments of unscheduled time. To spend more time just being, to celebrate the end of summer. I do not want to even think about Halloween, much less Christmas. I choose not to race through these days frantically worrying about whether or not I have the latest fashionable ornaments, wondering if I have enough 'stuff' to celebrate whatever season it isn't-quite-yet.

One of the biggest things we need to remember is to take time to breathe. To avoid the hurry-scurry madness that modern life seems to promote.

So turn a blind eye to those gaudy aisle displays and bring your earplugs to turn down the sound on the holidays-not-yet-here. And if you want to learn how to tone down your Christmas, get started now with this free e-book from the New American Dream.

Live life at your own pace, remember to breathe, and be well.

feed them junk, no wonder they can't think straight

I just found this video and it is distressing to watch and see how many lobbyists and lawyers show up for a meeting on school lunch nutrition.  While it is certainly not the only reason that children in this country are overweight and unhealthy I am sure it is a contributing factor.  We need to do better for our children.  

HealthySchoolLunches.org is trying to make some changes.  Sponsored by the Physicians Committee for Responsible Medicine (PCRM), they are working to educate government and education officials, food service workers, parents, and others to try to promote healthy choices in school nutrition. If this is something that interests you (and it should interest all of us) you can sign their petition. They aren't the only organization promoting education on this issue; there's also Two Angry Moms which is a movie that I think should be required viewing for every parent, school board official, educator, and public official. As this OpEd piece by Alice Waters says, "Every public school child in America deserves a healthful and delicious lunch that is prepared with fresh ingredients. " We frequently talk about the "hope of the future" resting in these children. But we are not giving them the nutrition to ensure that they learn and grow, to help them mature into that hope we are asking them to be.

Chef Jamie Oliver took on the British School Lunch program in London and apparently had quite a success there. Perhaps we can learn from their program, plus the programs we have right here at home created by people like Alice Waters and her Slow Food Slow School program which has created such successes as The Edible Schoolyard (you can see a video of the schoolyard in action here).  Let's do better for our kids, they deserve it and we do too.

Change

is all around us.  For those in the Northeast, where I used to live, the leaves have left the trees and cooler weather is here.  Here in Texas there are some winter changes, they are just different.  Cooler weather means an extended summer with 50 degree mornings shifting into perfect 70 degree days and sunshine.  Sweeping and raking is as bad as it ever was except that instead of leaves it's pine needles.  And the squirrels are just as busy digging holes in the lawn here as they ever were in New England. 

pumpkins | photo: David R. Tribble

With the change in seasons comes a change in food.  Squashes are appearing in the market, root vegetables, crisp tasting apples and pears.  These are wonderful foods.  Their rich colors and intense flavors inspire us to make delicious meals, the deep colors providing lots of nutrients to sustain us through the winter.  One of my favorites is pumpkin.  I often think about how sad it is that pumpkins are mostly sold for carving and throwing away.  There are so many tasty ways to eat pumpkin.  Pumpkin pie, pumpkin bread, pumpkin soup, pumpkin cookies, pumpkin muffins, pumpkin chutney, pumpkin butter...I'm beginning to sound like Bubba from 'Forrest Gump' but I really do love pumpkin.

At this time of year I love to make this curried pumpkin soup, a thick, flavorful soup, perfect for a quiet evening dinner.  Served with my favorite fresh ground cornbread it's the simple kind of meal we like after a busy day.  

Here's the recipe for the cornbread.  Steve likes it because it's not too "corny" tasting.  I like it because it's moist and keeps well for breakfast the next morning. 

Whole Wheat Cornbread

1 cup whole wheat flour

1 cup cornmeal

1/3 cup sucanat

4 teaspoons baking powder

3/4 teaspoon salt

2 eggs

1 cup milk

1/4 cup olive oil

preheat the oven to 425 degrees F

mix the dry ingredients together

mix the wet ingredients together

mix the wet into the dry until just moistened

pour into a greased 9 x 9 pan

bake 20 minutes

let cool 5 minutes on a rack before inverting and removing from the pan

And in case you think you misread that above statement, you didn't.  Cornbread for breakfast can be a wonderful thing.  Lightly toasted with some butter alongside an egg and a fresh clementine, it's a great way to start your day.