A simple shift for better digestion…

Have you ever felt super stressed while eating and then had a stomach ache afterward?  How often do you feel completely at ease when you have a meal, not thinking or worrying about what something that gets your heart rate up (ie. your workload, the fact that the cat got out again, the traffic in front of you while you snack in the car, or even feeling guilty about the food you’re eating in that moment)?  If you are a human being in the modern world, my guess is that it may not be often that you aren’t feeling a little stressed during your meals.

Stress Less to Digest Better

When you stress, your body releases hormones that activate your “flight-or-fight” system, which stalls digestion.  This can decrease your insulin sensitivity and cause some problems if it occurs chronically, it can lead to blood sugar imbalance, chronic diseases (obesity, diabetes, etc.), immune function suppression, insomnia, chronic fatigue, and poor digestion….

So how do you avoid this and relax? SIMPLE WAYS:

  1. Sit down and stay a while.  Don’t eat on the go
  2. Chew slowly.  Focus on your food (ie. not all of the tasks you need to do that stress you out)
  3. Breathe before your meal.  Take deep, full breaths.  All the way down to your belly.  Try elongating the space between the inhales and exhales.
  4. Breathe while you eat. Put your fork down between bites.  How are you feeling? How does your food taste?
  5. Breathe after your meal.  Can you tell if breathing is important?
  6. Practice gratitude for your food before, during, after you eat. Think about the hands it took to grow, transport, and prepare your food.  Appreciate the gesture you are making to nourish your body.
  7. Get rid of guilt or shame.  Nobody can or should eat 100% only “healthy” foods.  (The definition is healthy for every body.) Allow yourself to enjoy your food and the opportunity you may have had to nourish your heart and soul if it wasn’t uber healthy.  And move on.  Don’t dwell in negative feelings.

By taking the time to slow down and activate that “rest and digest”, or relaxation, system, your body takes the time to focus on breaking down your food and absorbing it optimally into your cells.

 

I hope this helps!

Love, Lucy :)

 

 

==Reference: http://www.todaysdietitian.com/newarchives/111609p38.shtml==

 

 

 

Should you eat “cheat meals”? 

Here’s what you need to know:

EVERYTHING IN A BALANCE

“Okay, Lucy, what the eff does that mean??” I get it.  I think you should always allow yourself to eat what you want and what feels good.  However, let’s reframe this, shall we?

Call it a TREAT, not a cheat. This simple mind shift is what is key.  The word cheat automatically has a bit of a negative connotation, and makes it seem like you are “getting away” with something.  As if you have tricked your body into participating in something detrimental for us.  In reality, your body knows what’s going on! Your body is there with you every bite and is the one who is digesting your food hours after you’ve already forgotten what it was you ate and have moved on to the next thing in your list.  Y You really aren’t slipping anything by your body.  So what if we turned this “cheat” mentality into a “treat” pattern of thought?

Food should be emotionally satisfying. By telling yourself you are treating yourself, you are starting off on a positive note from the get-go! A treat is something that you may not have often, but something you love and look forward to it because it is satisfying–physically, mentally, spiritually.  So when choosing a treat, you should for those things: something that will be good for your body and your mind and your soul. Whatever this means for you.

On another level, eating healthy truly does fuel your body and make you feel good in the long run. So I go by the 80/20 rule. This means you eat your type of healthy (which looks different for every different body) most of the time, or 80% of the time.  The other 20% of the time, eat what feeds your soul and makes you feel human.  The one condition to the 20% treat: you must let yourself fully and completely enjoy it! Don’t sit around and and feel guilty about “cheating”.  Because you aren’t. You are being human.  Life is more than just a diet.  You have surprises in your day.  You have birthdays.  You have bad days.  You have good days.  Don’t beat yourself up because you didn’t stick to a regimen that isn’t realistic or sustainable.  Don’t drive yourself crazy trying to eat the perfect diet.  Let go so you can live a little.  And then show up for yourself so you can keep living in a way that makes you feel best.

Structure helps us set boundaries that will fuel us in the long run.  So by eating healthy most of the time, you are doing a good job of caring for yourself.  By eating however and whatever you want, when you want, you am still caring for yourself.  And then you can get right back to eating in a way that nourishes your body without feeling like you are missing out on life, because you have the option to choose any food you want and any time.

The restriction is what makes you feel the need to cheat.* So give yourself the permission to treat yo’ self!**

Want to talk about how you can treat your self and fuel yourself in a balance? Book an *always* free consultation with me here, and let’s get the conversation going!

 

*Check out Isabel Foxen Duke for more on restriction creating a binge cycle..is
**Parks and Rec will forever be my fav

Strawberry Chocolate (healthy!) Soft Serve Smoothie

Anyone who says strawberries and chocolate aren’t amazing is crazy.  Anyone who says strawberries and chocolate in the form of ice cream isn’t delicious, satisfying, dreamy creamy, and can just leave now.

I am the first to say that everyone is entitled to their opinions and preferences, so at okay if maybe this isn’t your jam. I just am also the first to say that chocolate has been the love of my life (sorry boys, the bar is set pretty high because of it…) and that chocolate ice milkshakes is the reason I denied my body’s negative response to dairy for over a year.  And this smoothie is the reason I can live without the dairy…

This is smooth and thick and sweet and decadent and sexy (okay maybe Ithats taking it too far…) and fit for literally any meal of the day.  The first time I made this recipe, I made it twice in a day because that is literally all I wanted to eat.  So if smoothies are your thing, definitely try this one out.

This is hearsay recipe that is going to fill you up with sustained energy throughout the day!! It is cold, thick, chocolates, sweet…all the things you’d look for in soft serve.


STRAWBERRY CHOCOLATE SOFT SERVE SMOOTHIE 
serves 1 bowl or 2 cups 

Ingredients:
1/2 cup almond milk (no more!!)
3 Tbs chia seeds
1 large handful spring mix
1 Tbsp cacao
1-2 Tbsp almond butter
1 cup frozen strawberries
1/2 scoop vanilla protein powder
1/2 cup ice

Method
Toss all ingredients in a high speed blender. Use a tamper to get all ingredients blended! If no tamper SAFELY use a wooden spoon, making sure to keep it out of the range of the blades. Top with any favorite toppings (shredded coconut, bee pollen, nut butter, cacao, berries, etc.) Serve immediately and spoon with a smile :)