Freedom from Emotional Eating

NOTE: This article only touches on disordered and emotional eating and the forms it can enter a person's life, and is not to be taken as medical advice, or to replace a doctors advice.

In my Holistic Counselling practice, I help many women work through their emotional/disordered eating, and unhealthy connections to food. There is a misconception in society that to have an "eating disorder" a person either has to either starve themselves to a dangerously low weight (Anorexia), or force themselves to purge (vomit) after a binge eating episode (Bulimia). For some, this is the case, or they go back and forth between the two extremes. In others, disordered eating can look like binge eating episodes (without vomiting) -to the point of feeling sick -every day after work, or after a stressful event, and they then might deprive themselves of the next meal or snack as a form of self punishment.

Another, less commonly known, eating disorder coined "Orthorexia" manifests itself in an obsession with eating only pure, healthy, clean, organic foods to the extreme a person will not eat unless these foods are available. (There are books written on this subject, so please research further if you think this might be posing a problem in your life.)

This leads to my topic for this article..Emotional Eating. When the root cause of disordered eating is targeted, there is always a deep emotional component that must be addresses for true healing to occur. Working with a professional Counsellor is one way to work through these issues, as is reading books and attending support groups. The key to remember, it is your relationship with food that determines disordered eating. Emotional eating (eating when not hungry for various reasons essentially) is a more commonly known problem that I will offer tips on in this article

Tips to Heal and Curb Emotional Eating:

1) Pay attention to your hunger signals and eat regularly throughout the day: 

Eat only when you are truly hungry (your tummy is growling) but do not wait until you are famished to the point you are lightheaded, as this can lead to overeating. A general guideline I recommend is to eat every 3 hours. Do not go longer than that between snacks/meals as it can lead to low blood sugar, and urges to reach for sugar or unhealthy refines carbs.
Have 3 meals, and 3 small power snacks a day. All containing protein, carbohydrates, and healthy fats. For example: A typical day might look like this:
Breakfast at 7a.m
Power snack at 10am,
Lunch 12:00,
Power snack at 3pm
Dinner at 5 or 6 pm.
 To clarify, I am not suggesting to ignore your hunger. Instead, listen to your body, and if you are truly hungry, have something nutritious to sustain you until your next eating time. The idea is to fuel your body regularly throughout the day to keep your blood-sugar steady. But do not fixate too much on a certain schedule. This is only a suggested guideline.

2) Make a list of Healthful foods you enjoy eating and that make you feel good.

Post this list on your fridge to refer to when you are stressed and off balance, and are unsure of what to eat.

3) Be mindful and tune in
Before you reach for something to eat, tune in and ask yourself first "Am I truly hungry, or just bored, stressed, lonely, sad, anxious? "What am I feeling right now?" If you are truly hungry reach for something from your list, if it is one of the above have a drink of water, make tea, go for a walk, work out, call a friend, read a book, write in a journal, or anything self nurturing that moves you into a healthier direction.

4) Let go of the need to control
Decide today, to let go of the struggle with food. Underlying disordered eating of any kind, is the underlying need for control. There is much more to life than what we eat; however we need food to sustain and fuel our bodies efficiently. Make the best, healthful food choices you can in each moment. If you fall away from this and have treats and less that nutritious food sometimes- IT'S OK! Yes, that's right..it is OK to allow for indulgences. It's what you do most of the time that counts.
Try this formula:

80% of the time eat "Real food" closest to how nature makes it: Fruits, veggies, whole grains, legumes, eggs, nuts, seeds, lean meats.
10% I know it's not the best but it won't kill me (processed foods for example)
10% Indulgences (a glass of wine with dinner, a small dessert, a few squares of dark chocolate)

If you fall off your goal plan for a day or two, and have too many "indulgences" don't beat yourself up! Tomorrow is a new day, you can begin again. Remember change is a process. Learning new ways to make yourself feel better without food is not easy if you have an emotional connection to eating, but it is doable. You have the power within you to make these changes. Never give up! Surround yourself with supportive people who share similar goals and want to live a healthy lifestyle.

This is one of my favorite quotes on this topic:
"Eat to Live, Don't Live to Eat"

 Here is an interview with Dr. Roger Gould, author of "Shrink Yourself" discussing emotional eating.

 http://www.cbsnews.com/video/watch/?id=2766217n

Until next time, live life fully and choose happiness!

~Leanne Oaten
http://soulworkcounselling.com/

Living Gluten-free

There is a growing movement toward a gluten-free diet, and the reasons for that are either due to a lifestyle choice, or an intolerance or full blown allergy to wheat. A more serious condition is called Celiac disease, where eating gluten causes severe negative health consequences. Here is a link explaining symptoms of this intolerance or allergy:  http://www.wheatintolerance.org/

For me, I have a mostly gluten free diet and have learned to live without bread products for many years, and do not miss it at all. For the rest of my family, I buy the sprouted grain organic breads, or Ezekiel breads that are available in most stores, as the sprouted grain variety is less refined, and more nutritious- if you do not have issues with eating gluten/wheat, this is a better choice than the breads made with refined, overly processed flour and added preservatives.

 Going gluten-free can be a challenging transition for some who are used to eating bread/wheat products everyday, but those who change their diets to exclude it, will tell you it changed their life, and cured many different health afflictions and gastrointestinal problems. Here is a fabulous book on the subject, called : "The Wheat Belly", I highly recommend this book to anyone suspecting wheat and gluten may be causing them health problems :http://www.goodreads.com/book/show/11505008-wheat-belly

Here is one of my favorite muffin recipes I have perfected over time- seriously- D-E-L-I-C-I-O-U-S! My kids LOVE them..they are gone in the same day I bake them. And they are healthy!

                                                            Chocolate Banana Muffins

1 Cup Almond flour *
1Cup Bob's Red Mill Gluten free Flour mix (available in most grocery and health food stores) *
1/2 Cup Cocoa powder
1/2 cup dark chocolate chips
1 tsp baking soda
1 tsp cinnamon
3 ripe bananas
3 eggs
1 tsp vanilla
1/4 cup coconut oil


Sift the cocoa powder and gluten free flour mix and baking soda into a large bowl (the flour tends to clump so it's good to get it all smoothed out before adding the wet ingredients) then add the rest of the dry ingredients and stir well to combine.

In a Vitamix or other blender throw in the last 4 ingredients, and blend on LOW so it forms a puree, and is well combined. Add this to the dry bowl and mix well. Divide evenly in a 12 muffin tin pan.

Bake at 350 degrees for about 15 minutes. Makes 12 muffins..enjoy!

*If there is a nut allergy in the family, you can replace the almond flour with the gluten free mix. I like almond flour because it adds a bit of protein and reduces the carbohydrate content. Alternatively, you can use all almond flour, however it produces a heavier more dense muffin..but is still really good!

Sugar...is it really all that bad?

There is a tremendous amount of information circulating about sugar and how harmful it is to our health. It can be difficult to know what to believe, and how to make the healthiest choices when it comes to consuming it in it's many forms. Avoiding any ingredient ending in "ose" is one guideline many health experts suggest we live by. Lactose, fructose, sucrose as well as high fructose corn syrup, honey, brown rice syrup are all forms of sugar, as is alcohol and simple carbohydrates like white flour. They all react the same way in our bodies as sugar, and wreak havoc on our blood sugar levels among other things. I won't write a book on the subject, as there are many who already have, but I will cover the main points I believe to be important.

 Some people believe that because fructose is naturally occurring in fruit, that it is healthy however; from the research I have done, I have come to the conclusion that yes, fructose is in fruit, but when you are consuming it in it's whole form (a whole apple for example) you are getting all of the the healthful benefits with the enzymes, vitamins and fiber, which doesn't cause blood sugar spikes as fructose and other sugars do.

Here is an article on fructose: http://www.livestrong.com/article/70281-dangers-fructose/


Another tip when purchasing anything packaged or processed (which we should avoid as much as possible) READ LABELS!

If any type of sugar is listed in the first three ingredients in a food product- it is high in sugar content. Also look at the grams of sugar per serving. "One teaspoon of granulated white sugar is equal to about 4.2 grams. There are approximately 4-8 grams of sugar in a teaspoon of sugar, depending on its granularity". (wikianswers.com)

 

For quite a while I was using Agave nectar in everything because it was said to be a low glycemic healthy option, and was even marketed as safe for diabetics. I have recently learned that this is not the case, and that is is almost pure fructose!

 After spending time researching sweeteners, it appears that Coconut Palm sugar is by far the best choice for a low glycemic, natural sweetener..it works great in all baking, and tastes amazing in coffee. 

"Palm sugar is a nutrient-rich, low-glycemic crystalline sweetener that looks, tastes, dissolves and melts almost exactly like sugar, but it's completely natural and unrefined. It's acquired from the flowers growing high on coconut trees, which are opened to collect their liquid flower nectar. This nectar is then air-dried to form a crystalline sugar that's naturally brown in color and naturally rich in a number of key vitamins, minerals and phytonutrients, including potassium, zinc, iron, and vitamins B1, B2, B3 and B6."

"It is never refined or bleached like white sugar. So the nutrients it was made with are still there. That's rare for sweeteners, most of which are highly refined. Even stevia is highly refined in its white powder form (real stevia is a green herb)." (www.naturalnews.com)

Is sugar all that bad?  I believe, in small amounts, it is not too harmful, but when it is consumed all day long in sugary drinks (pop, sports drinks, juice, iced tea etc), processed foods, alcohol, white flour foods, and dumped in your morning cup of coffee, it becomes a potential health hazard. 

Dr. Mark Hyman, who wrote the book "Ultra Metabolism" says it is fine, even healthy to eat 1-2 oz of 70% dark chocolate everyday. Dark chocolate has beneficial properties naturally occurring, and is low in sugar. So indulge in a square of that when a craving strikes, rather than reaching for a Mars bar. I think the key here is moderation, and doing your best to choose healthier options whenever possible. Too much sugar leads to weight gain, mood swings, low energy and after a time, possibly diabetes, among other chronic health issues. There is endless information available online, and books written about the dangers of consuming too much sugar. It is definitely toxic to our systems in large amounts, if we are not mindful about how much we are consuming on a daily basis, it can lead to many health problems, and even sugar addiction, so it is wise to avoid it as much as possible. 

Yours in health,

Leanne

 

The link between Stress and Weight gain

I came across this article from the "Hungry for Change" page on Facebook and wanted to share, as I think he covers some vital key points often missed in all weight loss methods and 'diet' plans. If you have not already seen this documentary I highly recommend you watch it! It will change the way you think about your health and 'dieting' forever. Here are some tips recommended by one of the contributors of the movie, Jon Gabriel:

"“The whole dieting paradigm is flawed” - Jon Gabriel, Hungry For Change 

Jon failed time and again at a number of different diets, he discovered that these diets were pushing his body to its limit and as a result his body was fighting against him. What would seem like a small win would often later lead to more weight gain.

According to Gabriel, our bodies don't understand modern stress. It interprets stress according to ancient programs. Modern stress is interpreted by the primitive brain as immediate physical danger, famine, or susceptibility to the elements, such as frigid temperatures. It responds with measures appropriate to the perceived danger.

If your chronic stress is consistently interpreted as physical danger, your brain will want you to be lean and agile, so you are more prepared to fight or flee. This is why, according to Gabriel, some people cannot gain weight no matter how much they eat. Their brains have a reason to keep them thin.

If your brain interprets stress as potential famine, however, it will demand that you eat while you can. It will also slow your metabolism, enabling you to gain weight as quickly as possible. It needs you to be fat and if you try to be thin, you are setting yourself up for failure.

The key is to identify the underlying, chronic stressors in your life. For some, emotional trauma is the cause. For others, physical causes such as sleep apnea or insomnia are at the root of the problem. For others, a stressful or mismatched relationship may be at the root of the issue. Whatever the cause of the stress that your brain interprets as famine is the key to reprogramming your body to want to be thin.
The source of hope for weight loss success is to identify, and learn to let go of, underlying issues so that you are not continually fighting an uphill emotional battle.

6 Simple Tips For Managing Stress For Weight Loss

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1. Breathe deeply and regularly
Doing so can actually decrease the tone of your sympathetic nervous system and increase the tone of your parasympathetic nervous system, which is the portion of your nervous system that promotes relaxation and good digestion.

2. Spend some quiet time every day in prayer, meditation, or a purposeful relaxation session
All three have been scientifically proven to facilitate a relaxation response in your body that can decrease blood pressure, decrease pulse rate, and improve blood circulation. Meditation and relaxation sessions can be greatly enhanced by listening to any number of audio CDs that are designed to facilitate optimal relaxation and mental clarity.

3. Practice visualization
Almost all great athletes practice some form of visualization. As author Wayne Dyer says, "you'll see it when you believe it." Spend some time each day visualizing your ideal body and going about your day in a balanced and emotionally poised manner. You can include visualization in your prayer/meditation/relaxation session.

4. Make sure that you are getting the nutrients that you need for a healthy nervous system
Your nutritional status can make all the difference between being able to handle a certain amount of stress without breaking down versus quickly suffering health problems when faced with stress. While it's important to your overall health that you eat a well balanced and nutrient-dense diet, for emotional health specifically, it is important to ensure adequate intake of B vitamins, Vitamin D, and two long chain omega-3 fatty acids, DHA and EPA.

5. Be honest about your feelings
There's a reason why 'know thyself' is a wise proverb/saying in virtually every culture of our world. Striving to know yourself and what you are truly feeling on a daily basis is absolutely essential to preventing unpleasant but genuine emotions from becoming chronic states. Anger, frustration, and anxiousness can all help to fuel personal growth and character development if you are honest with yourself and seek to discover their root causes.

One of the best methods to increase your awareness of what you are truly feeling is journal writing. The rules are simple: no censorship, no possibility of another set of eyes being able to read your thoughts, just pure flow of thoughts from your mind and heart onto a piece of paper or your computer screen. Regular journal writing in this manner can be extremely beneficial to your emotional health.

6. Move your body
It's a well established fact that regular exercise is one of the best habits you can adopt that will help you avoid depression and stay emotionally balanced. It doesn't matter what kind of exercise you do. What's important is to be active and use your joints and muscles on a regular basis. 

Hope this offers some new insights and ideas!

~Leanne

Stress and your health: How to manage your life and reduce your risk of stress-related illness

Please note: The information in this article is for your information only and is based on my own experiences, and extensive research on the subject of stress and Adrenal Exhaustion. It is not to be taken as medical advice. Please see your MD or a Naturopathic Doctor before making any changes to your current health regime.

 It has been said by many health experts that 99% of all doctor visits are due to a stress related illness or ailment.

 Stress elevates Cortisol levels in the body and is the bodies “stress hormone”, and has even been quoted as the “death hormone” by some health experts. It is secreted during times of stress, but when properly balanced with  rest and relaxation and proper nutrition and exercise, does not pose too much of a problem. When stress becomes chronic over a period of time, and is not balanced by proper self care and healthy living practices, we are in a constant state of arousal, and the Adrenals Glands have to work overtime to pump out extra Cortisol to help us deal with the stressors in our life. Overtime this can, and often does, lead to Adrenal Exhaustion.

My Naturopathic doctor once told me, that most people are walking around with some level of Adrenal Fatigue, they are just not aware of it. It is usually managed and covered up with eating sugar and refined carbs, and drinking caffeinated sodas and coffee all day long to cope with the fatigue, and gain a temporary boost in energy, only to crash a few hours later. Unfortunately this viscous cycle takes it's toll on the body, and just makes the problem much worse, as caffeine and sugar further stress the body, when consumed in large amounts, continually throughout the day. The unfortunate thing about this condition, is that people will often go to their doctor repeatedly for help only to be told everything is fine, and in the "normal range" when blood tests are taken. This disorder is not detectable based on the doctors standards for "normal" until it has progressed so far as to need prescription medication- likely for life long treatment.

The good news: If this imbalance is caught early enough (by saliva testing done through a Naturopathic physician) it can be reversed and healed with natural supplements and lifestyle/dietary changes. This information is based on my own personal experience with this condition  and I am sharing all I have learned over the years that has helped in my healing. Because every body is different, the treatment plan may be different for each individual, so I encourage you to do your own research,  read books and take your heath care into your own hands. Work collaboratively with a holistic practitioner and your family physician for the best well- rounded care.

So what is stress anyways? Wayne Dyer states in his book “Being in Balance” .... “there is no such thing as stress, there are just people thinking stressful thoughts.” He also suggests removing the work “stress” from our vocabulary, and instead ask ourselves why we are allowing life to overwhelm us in some way? From this angle, we have power, power to change whatever we can to lessen the pressure and feeling of overwhelm. Instead of seeing “stress” as something outside of yourself that is being done to you and beyond your control, choose to look at it as an inside job, make necessary changes from within and in your environment to improve the situation.

Here are some examples of day to day living that cause a stress response in the body:

~ Thinking stressful thoughts

~ Going nonstop all day from one thing to the next

~Doing too much without replenishing lost reserves

~ Being self critical

~ Work pressures or career dissatisfaction

~ Relationship conflict

~ Chronic, unresolved family issues

~ Financial issues

~Overtraining the body/too much intensive exercise,not taking rest days between workouts OR

 Not getting enough exercise

~Lack of adequate sleep, rest and relaxation

~Poor nutritional habits

~Too much caffeine

~ Too much processed foods

~Too much alcohol (more than 3-5 drinks per week)

~Too much sugar

~Worry, fear, anxiety, depression

~Watching the TV news

Effects of elevated Cortisol over time:

 ~ Adrenal Fatigue or Exhaustion (A.K.A Burnout)

~Weight gain (especially around the abdomen) 

~Elevated cholesterol levels and risk of heart disease

~Inability to lose weight with your best nutrition and exercise efforts

~ Hormone imbalances

~ Blood sugar imbalances

~Decrease in muscle tissue

~ Reduced Thyroid function

~ Lowered immunity

~ worsening of allergy symptoms

The body is all about BALANCE, and wants to remain in balance; however, it cannot do it’s job unless we support it by reducing stress, eating a nutritious (organic, whole foods whenever possible) getting adequate exercise, and proper sleep/ rest and relaxation.

Take this assessment to see if stress is affecting your health, and leading to Adrenal Burnout.
http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Finding your Balance: Recommendations for stress management

Nutrition Tips:

Eat clean, organic and as close to Mother Nature as possible.

Include healthy fats in the form of cold pressed nut/seed oils or eating raw nuts and seeds, lots of fresh fruits and veggies, legumes, quinoa, brown rice, lean (hormone free) meats, and organic eggs.

Eat 15 grams of protein with your breakfast, and include a protein source for all snacks and meals. This helps to balance blood sugar levels, keep energy levels up and keep your metabolism humming optimally all day long.

Too much packaged, processed food = STRESS in the body, so avoid these as much as possible.

Avoid or reduce caffeine, sugar and white refined flours and grains.

 Drink lots of purified water all day long to stay hydrated.

Exercise:

Regular exercise is one of the most important things you can do for your health for so many reasons; however you can get too much of a great thing! The body still sees exercise as stress, and releases small amounts of cortisol during extended workouts.

A workout should leave you feeling ‘used up’ and like you worked hard, but should also leave you feeling invigorated soon after. If you are feeling exhausted after your workout, or it leaves you feeling drained and depleted for the rest of the day- you may be over doing it. My suggestion is to limit vigorous workouts to no more than 60 minutes at a time. If you are sick, or feeling unwell or run down, skip the intensive workout, or do lower intensity exercise on those days (a light jog, walk, Yoga or Pilates) rather than further stressing the body.

Always take a rest day  depending on the workout intensity) between strength training days , to allow the body adequate recovery time.

Sleep:

Prioritise your ZZZ’s, and get 7-8 hours of sleep a night. Skip the late night TV and computer work, and head to bed by 10pm, at the latest whenever possible. Do relaxing activities a few hours before bed. Dim the lighting. Avoid caffeine in the afternoon, as this can have an affect on getting good nights sleep. Have a cup of chamomile tea to help relax you into dreamland.

Ways to reduce Stress Response:

~Change the way you look at things

~Choose to think positive thoughts

~ Develop an attitude of Gratitude- be Grateful as much as possible!

~ Look on the bright side of every situation

~ Choose to be happy
~Heal emotionally from past experiences by working with a therapist you trust

~Live in the moment- practice Mindful living

~ Meditate and allow time for stillness and quiet reflection daily

~ Have a good cry when needed (tears cleanse the soul!)

~Listen to relaxing music
~ Go for a brisk walk ~aim get your physical activity in at least 4 days/ week

~ Write in a journal

~Take a hot bath with candles, Epsom salts and a few drops of Lavender oil

~Do Yoga and stretching every day

~ See the beauty in ordinary things

~Spend time with positive people

~ Hug someone

~ Laugh often

~ Love fully

~ Breathe deeply

Love your life! Life is too short to be anything but happy. Happiness is a choice.We can choose to see the good in life, even during times of difficulty. When we are happy and thinking positive thoughts, our body is not in a state of stress. When we choose to live a balanced life, everything changes all around us, life becomes a little sweeter, almost like magic.


If you need some guidance and support with healing this condition, and managing stress, I can help get you on the right track. Through specific nutrition, lifestyle and stress management strategies you can heal and feel good again!

Resources I highly recommend on this subject:

“Adrenal Fatigue: The 21^st Century Stress Syndrome” by Dr. Wilson

Here is a link to his site, book, and Adrenal Fatigue information. This is one of the most in depth books written on this subject I have come across.

http://www.adrenalfatigue.org/

Book: “Being in Balance” by Dr. Wayne Dyer
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Live Well, Live Happy, Live Healthy.

 I wish you all the best on your journey!

~Leanne

Please visit my website:  http://soulworkcounselling.com/

Find me on Facebook: http://www.facebook.com/SoulworkHolisticCounsellingWellnessServices

Clearing Negative Emotions

 Clients often ask me- "how do I clear my negative thoughts and feelings"?

It is so common for people to swallow, ignore or deny how they are feeling in an attempt to make the unwanted feeling go away; however when we do this, we only make matters worse. A feeling or emotion arises for a reason, and must be honored and acknowledged. You will find it will dissipate faster if you practice this one small thing. Now, that does not mean wallow in the negativity all day long, it means it needs to be accepted as reality..this is how you are feeling right now,  in this moment- but it does not mean there is nothing you can do about it! Also realize, feelings and emotions are transient and impermanent. They often come and go, and it is OK to feel negative emotions sometimes, or to have a bad day- it is a normal side effect of being human!

 As you go about your day today....whenever an unwanted feeling or emotion arises, instead of denying it, or being mad at it- just acknowledge it, and thank 'it' for showing you something is out of balance. Strive to do something that brings you a sense of joy or peace as quickly as possible. The goal is to do whatever will raise you to a higher vibrational level as soon as possible, to avoid a downward spiral of events in your day. When we feel good we attract more good, when we feel negatively we tend to attract more negative people, and circumstances into our experience. When you find yourself in an unwanted state of mind, always ask..."What can I do right now to make myself feel better, what do I need most in this moment?"

Here are some suggestions:

Choose more positive thoughts about the situation- ask yourself, how can I look at this differently?
Is there someone that has upset or hurt you with their actions that you need to have a difficult conversation with?
Go for a walk in the sunshine or in nature
Go for a run
Lift some weights
Strike a pose (do some Yoga)
Take a hot bath or shower
Take a nap
Breathe deeply!
Have a glass of water or tea
Do a five minute meditation
Get your hair done
Call a supportive (positive!) friend
Go to the Mall and buy something new to wear
Read something inspirational
Watch a funny movie
The list is endless... it is whatever fills YOU up that you need to do MORE of!

Have a fabulous day everyone!

A Balanced Approach to Nutrition

When I began thinking about the content I would cover in writing about such a complex, and sometimes confusing subject- I was having trouble with finding a focus point from which to write from. I can honestly say I have read hundreds, yes hundreds, of books over the years on Health/Wellness & Nutrtion, and the latest ‘this is how you should eat to live forever, not have wrinkles, lose body fat, have more energy and fix your life ‘fad’ diet books’. These books ALWAYS have a list so long, of the foods you shouldn't eat; you can be left wondering what you CAN actually eat, besides lettuce and raw almonds. I have been there so many times- making myself (and probably everyone around me!) crazy with my latest restrictive ‘diet’ plan. I have tried so many variations, and combinations- but always found myself feeling deprived, hungry, cranky and very frustrated.

One thing I always turned away from though, where plans that included eating large amounts of meats or dairy- because I rarely eat animal products (unless it is organic chicken on occasion or small amounts of organic dairy) I could not see myself eating 5 steaks in a day, and never having even a grain of brown rice or a baked potato- to me THAT is extreme and possibly even harmful in the long term.

 I also realize now that, in looking for the answers outside of myself, I gave up trusting my body to tell me, what is good for me, and what is not, because a book told me what was “good” and what was “bad” for me. The authors of these books, the ‘experts’ are just like us, with there own perceptions, experiences, beliefs and attitudes-and I believe we should always take what we read with a grain of salt. Try on what feels right, leave what doesn't. (and that includes this article!) 

So, I have resolved to stop reading all extreme, and ‘fad’ diet books, because in the end, they are all the same- you can’t sustain and carry out these plans for the long term! Not if you want to live a real life, without having to worry about what your next meal is going to be every day. It starts to become like the saying: “Eat to Live, don’t Live to Eat” and for some, it can actually take over their lives, and become a form of disordered eating.

The focus of this article is to compile, and summarize my revelations and experiences I have had, and lessons I have learned on this journey so far, about what a healthy, balanced approach to Nutrition really is (for me). I like to avoid the word diet all together, because in my opinion if we can focus on the nutritional value of what we put into our bodies, it makes eating well a whole lot simpler.

Please keep in mind, these are just my experiences and opinions, we all have our own truths and beliefs. My only hope, is that maybe just one thing I write, might help you in some small way, to find what Balanced Nutrition means to you.

1)      If it is Extreme or isn’t sustainable, it’s a waste of time (and may even be harmful): Most of the ‘fad’ diets ( South Beach, Atkins, Lemon juice/Maple syrup/cayenne drink diets, No carb diets, and so on) are so restrictive and unbalanced and missing essential nutrients, that over time our bodies are not getting adequate nutrition, and could even be causing damage to our bodies. The attraction and pull toward these books and advertisements, is all of the claims the ‘experts’ make.. “loose 10 pounds in 2 days!” kind of statements and people are all over that, of course (who wouldn't want that?). Often the weight does initially drop off, but the problem lies in the inability to sustain the weight loss over the long term. It’s becoming common knowledge that diets don’t work, and it is because after being on a restrictive plan for however long, once you come off of it and get back into old eating habits and patterns, the weight comes back with a vengeance, often packing a few extra pounds along with it.

2)      Strive for Life -long Nutritional Habits: Eat as many whole foods and unprocessed junk foods as possible. For an in-depth and informative documentary on this subject, I highly recommend 2 movies “Foodmatters” and “Hungry for Change”- amazing eye opening programs on the subject of nutrition/health. They say to strive for 50% raw at all meals. I like this guideline; it is simple and a good one to follow- because it is important to eat lots of raw foods everyday.

3)       Avoid Sugar : white rice/pasta, refined flours, refined sugars, white potatoes etc) most of the time: These simple carbohydrates and sugars cause a dramatic spike in your blood sugar. This may give you energy in the short term, but when it wears off, blood sugar plummets leaving you feeling lethargic, and tired, and reaching for another sweet sugary snack or refined carbohydrate, only to crash again in a few hours. If you continue on this cycle all day long- you will have irregular blood sugar levels, which, over time, can lead to a host of health related problems, diabetes, weight gain, and mood instability.

4)      Go Organic wherever possible: This needs little explanation. Pesticides are toxic to our bodies and the environment. Enough said on that!

5)      Drink more purified water: Having a water bottle or glass of water near you at all times is a great way to remind you to drink! Aim for 6-8 glasses of purified water a day. Ditch the pop, iced teas and sugary energy drinks.

6)      Eat healthy fats/Use healthy oils:   If you are up on the latest health news, you have probably heard that coconut oil is one of the best oils you can use. It has so many health benefits; it is worth researching to decide if it is right for you. I use it for all of my cooking and baking. I also use cold pressed Olive, flax, avocado, and sesame oils in my homemade dressings. Other options are nut/seed oils that are cold pressed, as well as fish oils (make sure they are certified heavy metal free!) always read the labels of your fish oil to ensure they have been tested to be free of mercury etc.  Pretty much any other oil should be avoided in my opinion- especially hydrogenated oils!

7)      Eat Protein throughout the day: Start your day right by eating a good breakfast including about 15 grams of protein. Also include a serving for al other meals and snacks. Good sources include: organic eggs, protein shakes- I like Vega One, or will use a Organic Hemp powder to switch things up (read labels and make sure there are no artificial sweeteners or preservatives!), nut butters, quinoa, lentils, beans, nuts and seeds, lean meats, wild salmon, organic dairy products (if you are not sensitive or allergic). Eating protein throughout the day keeps blood sugar steady and helps keep your appetite under control.

8)       It’s what you do MOST of the time that counts:  To maintain balance in my life, this is one thing I always try to remember. I heard this once somewhere and it stuck with me. If you indulge in that glass or two of wine, and have dessert, or order a pizza once in a while- it’s all good!

 And above all, enjoy life, indulge, have treats- but then get back on track the next day, and begin again. We can not be perfect, but we can do our best to put nutritious foods into out bodies MOST of the time- and as a result enjoy good health, fewer illnesses, healthy body weight, and reduce or illuminate our need for pharmaceutical drugs and the doctors who prescribe them. Treat your body well, and honor it by taking good care of it.Trust your body to tell you what is healthy for you, and what is not. It will tell you if you will just stop and listen. How do you feel when you eat sugar? How do you feel when you eat fast food? How do you feel when you eat salads, and lentils, and fruits and vegetables? Be more mindful of how you feel after eating certain foods, and your body will guide you naturally to that which is most healthy for you.

 In the end, your health is everything! If you lose your health, you loose a lot of what truly matters in life. Take care of your body and it will take care of what it needs to to keep you happy and well.

If you would like to book a Wellness Coaching session with me, and get some guidance and help with your Nutrition and Wellness goals please feel free to contact me. My website is : www.soulworkcounselling.com

Cheers to your health and vitality!