Five D’s to Avoid Mindless Eating

Do you find yourself eating when you’re not hungry? In this article, “Six Ways to Avoid Mindless Eating,” author Amanda Chan quotes registered dietitian Keri Gans, author of The Small Change Diet. To avoid mindless snacking, Gans suggests the Five D’s: delay, determine, distract, distance, and decide. Wait before you grab that bag of chips. Decide if you are in fact hungry. If not, distract yourself with something else (go for a walk?) or distance yourself from the tempting snack. As you start your day, think about and prepare your snacks and meals so you don’t find yourself starving and at the vending machine or fast-food window.

Weight Loss Health Salon this Friday July 29th

Nicole Yezman, Naturopathic physician & acupuncturist and owner of the Clinic of Natural Health presents her second Health Salon here at the Fluid Movement + Massage Sellwood Studio. Our focus this month is weight loss.

“Extra weight on the body is due to inflammation,” says Dr. Yezman. “The first step is to figure out the root cause.”

Nicole Yezman, ND, LAc has done extensive research on weight loss and inflammation in the body.  Dr. Yezman will talk about why we carry extra weight, and offer simple and effective ways to get rid of your excess lbs. in a safe and healthy way. Discussion starts at 6pm Friday night, light snacks & refreshments provided. Cost: $10/person, or bring a friend, $15 for 2 people.

Space limited to ten people and her last health salon sold out. Call 503-729-3617 or email: drnicyez@clinicofnaturalhealth.com to reserve your spot.

Health Salon this Friday April 29th

Are you looking for ways to incorporate more veggies into your diet?  Wondering if you should be taking supplements?  Could improving the quality of your diet help to ease allergy symptoms, reduce chronic pain or speed your metabolism?

To find out the answers to these and other health questions join us Friday April 29th at 6 pm for a nutrition chat with Dr Nicole Yezman N.D., LAc.

Dr. Yezman will tell you a little about acupuncture and naturopathy then open the floor to your health questions. Come learn healthy nutrition tips and find out about delicious alternatives to some of your favorite less than healthy dishes. We will provide light snacks and beverages.

  • What: Spring Health Salon
  • Where: Fluid’s Sellwood Studio 7916 S.E. 19th
  • When: Friday April 29th at 6 pm
  • Why: learn about nutrition, meet some of your Fluid family
  • Who: you and your guest

$10 per person – or two people for $15

Space is limited to ten people so call Anne today to reserve your spot – 503-705-4762.

2011 Health Cleanse – Recipes

Ok so I’m into week one of my “cleanse”.  I’m loosely using this term to describe what is really my “month of mindful eating”.  First my disclaimer, as a massage therapist and personal trainer I am in no position to diagnose or treat your particular health condition, please see your medical professional for that.

I do like to cook and share new recipes so I will be listing my favorites here for you to try.  I will be offering the highlights (and low lights) of my month long plan for improved eating.  My goal is to give my body a break from my holiday over indulgences and shape it up for my trip to Maui in February.

Step One: The Plan

I have decided to avoid coffee and alcohol for the next few weeks.  Ditching coffee was surprisingly easy for me.  Over the past two weeks I did a step down program – going from coffee to decaf to black tea – and now my morning beverage of choice is sliced ginger, lemon and a spoon of honey in hot water.  I even met a friend for lunch at my favorite coffee shop this week and I wasn’t tempted by the smell of coffee or the pastry case.  I will admit that I did fudge and have some wine this weekend.  Ok now back on the horse.

I am eliminating any white sugars and anything that comes in a box (processed foods).  I am shopping the perimeter of the grocery store – veggies, fruit, meat, cheese, and the bulk bins –  and preparing most of my meals at home.  While this sounds like a lot of work if you plan ahead it actually saves time (and $) and you have the benefit of knowing exactly what you are eating.

Sunday I do meal planning and cooking.  I like to have some staples on hand for the rest of the week.  I cook a big batch of brown rice and freeze it in 1-2 cup servings for example.  I will bake a few sweet potatoes (or yams), chop them and add them to breakfast cereal, salads, soups…(see my hot breakfast cereal below).  Steamed chicken is a quick and easy lean protein and good to add to salads, soups, etc…

I like to keep healthy snacks on hand, especially crunchy sweet things.  I stash baby carrots, snap peas, cut up celery and apples on the top shelf right in the front of the fridge for a quick snack.

Ok so I’ll stop here and tell you my menu for today:

Breakfast: I try to drink 32 oz of water first thing in the morning.  I sip on it as I am getting ready.  Then I make a fruit smoothie or hot breakfast cereal (oatmeal, cracked wheat) loaded with apples, raisins and nuts.     

Fruit Smoothie – 1 cup kefir or yogurt, 1/2 cup rice milk or water, 1-2 cups frozen fruit (today I used peaches, mango, blueberries, and cherries), 1 small beet or carrot – boiled and chopped, 1 spoon of honey.  Blend all ingredients and drink up!  Here is a yummy recipe that incorporates dates and my beloved coconut oil (more on that later).

-or-

Hot cereal – Cracked wheat (I like Bob’s Red Mill) cooked with half a sweet potato and half an apple, salt, cinnamon, a tiny hit of cayenne, a tablespoon of coconut oil, and a squeeze of honey or agave.

Lunch: I tend to eat small meals throughout the day and I usually eat every 3-4 hours.

Steamed chicken with cabbage salad – I subbed chicken for the shrimp in this recipe.  This chicken recipe is really easy, you just steam the bird for 20 minutes,then turn it off and let it sit (with the lid on) for 20 minutes.

Snack:

Sliced zucchini and baby carrots with hummus. Hummus – super easy.  Here’s a good basic recipe.

Dinner:

Chickpea and spinach curry with rice. I found all the ingredients for this at my QFC but you may find more traditional curry sauce at an Asian market like Fubonn or Uwajimaya.

You may notice I am not including servings, calories, portions etc… My goal is to eat when my tank starts to feel empty and stop when I’m about 3/4 full.  I’m shooting for mostly fruits and veggies, some protein and dairy for this week.  Here are a few of the resources I am using for recipes and nutrition information:

Eat Fat to Lose Fat This book has loads of good recipes!  The basic theory is that we eat too much sugar and not enough fat (you heard me).  The authors suggest drinking a tablespoon of coconut oil in hot water in the morning – I have been adding it to my breakfast cereal – and having a small amount of fat with each meal.  Coconut oil is a medium chain triglyceride so it “acts like” butter or shortening in that it is hard at room temperature, but your body eliminates it so quickly it does not hang around and get turned into cholesterol.  Interesting read.

The Body Ecology This is about how our bodies absorb food.  They are big fans of kefir and other fermented foods and say we should eat a little bit of funky food (kombucha, yogurt, beet kvass) at each meal.  I’ve just started this one so I’ll keep you posted on what I learn.  I did try soaking my oatmeal overnight in kefir as they recommended and it seemed to stick to my ribs a little longer than usual.

Try some of these recipes and let me know what you think!

2011 Health Cleanse

Happy New Year!  Did you make any resolutions this year?

While I am not going for any grand sweeping changes, I am starting a cleanse on Monday.  Nothing crazy – organic fruits and veggies, whole grains, lean protein.  My goal is to become more mindful of what and how I eat and to get myself bikini ready for Hawaii in one month.  Talk about motivation!

If you would like to join me or just try some new healthy recipes keep your eyes peeled here over the next three weeks.

If you want to get the jump on next week try cutting back or eliminating your coffee, alcohol and white sugar over the weekend.  Start your day tomorrow with a fruit smoothie.  Here’s an easy recipe: two cups of water, 2-3 pears, chopped and seeded, a tablespoon of finely chopped fresh ginger, juice from 1/2 a lemon, 4-5 kale leaves.  Throw all the ingredients in a blender (add a tablespoon of honey if you like) and enjoy!

For more yummy smoothie ideas check out the Raw Family website.

Here is an article about detox cleanses from the Seattle Times, and here is one from Women’s Health with a sample daily menu.  Yes you will get to eat real food!

I would love to hear your feedback as far as what is working for you or what dietary changes you may be struggling with.