Tag Archives: healthy mood

Developing a Positive Relationship with Food: Making a Positive Shift

What comes to mind when you hear the word “diet”? For many, it’s a sense of dread or even disgust. Just like with any diet or lifestyle choice, Paleo has its critics. I’ve found that the most critical opinions tend to come from those who don’t really understand what Paleo is, and what it really is about. For us, it’s not a diet (and I hate associating it with the word “diet” because of the negative connotations that go along with that), and it’s not meant to be a restrictive lifestyle either. Paleo, for us, is changing our way of thinking about food, and our perspective about what food is and what we use it for. Since beginning the Paleo lifestyle, I have gone through a myriad of emotions, many that I witness our clients going through as they transition to eating healthier. It’s looking at food in appreciation, and an understanding of how it was made, what is in it, and how those things effect our bodies. Paleo is a lifestyle, not a diet. It’s not a temporary way to lose weight, or a restriction of all things fun. In fact, since going Paleo, I have had more fun than I ever have in shopping for food, creating food, and enjoying food with my family, without that insatiable need to depend on food for all social activities and emotional ups and downs. It’s been freeing in that I can focus more of my energy on experiences and relationships with people, rather than food. All that said, like anyone, I struggle at times, especially as our society is still not conducive to clean eating. Going out to eat can be challenging, as can other social events. But I have learned to navigate most situations in a way that is comfortable to me and my family, and allows me to still enjoy most things that I did before – and then some new things too! For me, once I figured out how to look at food differently, more positively, I became content with my nutrition, my lifestyle, and myself.

Negative Relationship Patterns with Food

So let’s take the word “diet” out of the equation, and even the word “Paleo” for a minute and focus on how to start shifting perspective from a negative to a positive relationship with food. Because in order to be successful in reaching any health and fitness goals, a positive relationship with food is necessary, and imperative. Here are some of the most common negative patterns with food (do any of these relate to you?):

  • Emotional/Stress Eating: whether feeling positive or negative emotions, eating based solely on emotion can have a negative impact on your physical and emotional health.
  • Ignoring Hunger Cues: an inability to tell when you are hungry, and when you are satiated. Ignoring your body’s signals can lead to weight fluctuation and unhealthy weight gain or loss.
  • Food Guilt: beating yourself up about an unhealthy food choice so much that you’re unable to enjoy the food, or the experience.
  • Skipping Meals: skipping meals is just a bad idea. It can be detrimental for your mood, your sleep, your metabolic functioning and your overall health.
  • Negative Nelly: when describing your eating routine you list all the things you cannot eat. When thinking about your health/nutrition plan, the only things you can focus on are the foods that you miss and that you have eliminated, and how that impacts other aspects of your life in a negative way.
  • Restriction: you restrict yourself from food so much that you miss the point of healthy eating – to fill your body with the nutrients it needs to be healthy mentally, emotionally, and physically – not to deprive yourself of all things happy!

Making a Positive Shift

If any of these things describe you, you may have some work to do before you can be successful with your health and nutrition journey. We’re striving for healthy body and healthy mind, and to do that we want to take some of the emotional stress out of your relationship with food. Here are some ways to make a positive shift in perspective when it comes to food, and how ultimately to develop a more positive relationship with food in order to be successful – and happy!

  1. Mindful Eating. This is listed first because I feel that it is the most important key to enjoying food, understanding food, and learning to eat and enjoy real, whole, organic foods. Eating mindfully can lead to better control over your weight by allowing you to tune into hunger cues. When eating mindfully, it also helps you to get more satisfaction from food, and enjoy the various flavors of real foods. Think about how you might eat a hamburger from a fast food restaurant or popcorn at a movie theatre – probably pretty fast and mindlessly, right? And you think it tastes so delicious because in those quick minutes of eating you are overwhelmed with the taste of salt and chemicals. Now imagine sitting down to eat a salad made with fresh, local organic vegetables and a bunless grassfed burger, eating slowly and tasting each subtle flavor, imagining the farm that these foods came from, healthy cows, and vegetables growing in the warm sun, and no added pesticides or chemicals. Try bringing more time and awareness to your next meal and notice the difference.
  2. Eat When You’re Hungry. It sound so simple, but we all struggle with this one. You come home from work and nosh on the first thing you see because you’re relieving stress. You have a fight with a friend or spouse and you down 6 brownies. You go to dinner with friends and you eat an inordinate amount of cheese dip, fries and maybe even some key lime pie. I’m not saying don’t eat when with friends. My point here is to bring more awareness to when you eat and why. And try to eat when you’re hungry, as much as possible. Emotional/stress eating leads to weight challenges, and negative emotional energy toward yourself and others.
  3. Imperfection. If you’re human, you will make mistakes, even when eating. And it’s ok! Just because you couldn’t resist that bread, or slice of cake, doesn’t mean your health plan is ruined, and it doesn’t make you a failure. Acknowledge your mistake, and how you want to do it differently next time, and let out go. Move forward. Be kind to yourself.
  4. Positive Penny. Let’s say goodbye to Negative Nelly – she drives me crazy. When someone asks you about your nutrition or lifestyle, start telling them about all of the amazing things you do and eat. For example, I had this amazing 6 layer paleo strawberry cake for my birthday this year! I discovered how to make the most delicious salad dressing I’ve ever eaten because of my paleo preferences, and I never feel bloated after a Thanksgiving meal! Also, I’m more active since going paleo, because all of my social engagements are no longer centered around food, but more around things like yoga classes, bowling, hiking and concerts!
  5. Enjoy the Experience. Whether cooking your own food or eating out with others, take time not just to eat mindfully, but to enjoy and be grateful for the experience of creating the food, sharing the food, and eating the food.
  6. Eat. Be okay with eating. Every meal, and multiple times a day. When you use the tools above you’ll soon realize that not only will you not gain weight or fat from eating multiple meals a day, you will actually feel better and your life and energy will improve.

Hopefully this will give you some food for thought. How have you found success and contentment when it comes to food and a healthy way of eating? What mistakes have you made, and how have you overcome your challenges?
Shop Now for lucy Yoga and Studio wear

Affiliate Notice
This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.

14 Health Benefits of Magnesium and How to Make Sure You’re Getting Enough

14 Health Benefits of Magnesium and How to Make Sure You’re Getting Enough

Magnesium is an essential mineral for our bodies, with endless benefits, yet it’s not something that we hear a lot about in the mainstream medical realm. When we bring this up to our clients, for example, we often get blank looks, or sometimes a vague sign of recognition. Despite the lack of awareness for this mineral, an estimated 80% of Americans are actually deficient in magnesium, and the symptoms can range from mild to severe. We hope that after you read this post you will be armed with more knowledge and awareness about the importance of healthy magnesium levels, what to look for if you think you may be magnesium-deficient, and how to use diet and supplementation to compensate for any deficiency.

Signs of Magnesium Deficiency

Symptomology is the primary indicator of a magnesium deficiency. There is no lab test that can accurately and consistently diagnose a person as deficient in magnesium. While there are blood and urine tests that provide estimates of magnesium levels, most doctors Will likely look at the presenting symptoms as the primary indicators. So what symptoms should you be looking for? A magnesium deficiency, especially one that has been ongoing, can cause a number of symptoms. Some of the most common ones are:

  • Muscle weakness and cramps
  • Seizures
  • Hypertension and abnormal heart rhythms
  • Mood swings and behavioral disorders
  • Restless leg syndrome
  • Other nutrient deficiencies
  • Headache/migraines
  • Fatigue and weakness
  • Significant loss of appetite

14 Health Benefits of Magnesium

Numerous studies have evaluated the benefits of magnesium, with staggering results. Here are 14 health benefits of magnesium:

  1. Relieves muscle aches, cramping, and spasms
  2. Aids digestion and relieves constipation
  3. Helps with sleep by quieting the mind and relaxing muscles
  4. Calms nerves
  5. Increases energy
  6. Helps prevent hypertension and promote heart health
  7. Helps relieve symptoms of PMS
  8. Helps prevent migraines
  9. Helps relieve pain of fibromyalgia
  10. Promotes healthy blood pressure levels
  11. Can boost exercise performance
  12. Helps regulate mood and reduce symptoms of depression
  13. Promotes bone health
  14. Strengthens tooth enamel

How to Make Sure You’re Getting Enough

Magnesium-Rich Foods. If you suspect that you may be deficient in magnesium, it is always a good idea to evaluate your diet. Add in as many whole, organic, and varied foods as possible. Remember that plant foods are only as healthy as the soil they were grown in. Organic vegetables, for example, tend to have higher levels of magnesium than non-organic. Some foods naturally rich in magnesium include:

  • Spinach
  • Chard
  • Avocado
  • Almonds
  • Pumpkin seeds
  • Banana
  • Figs
  • Dark chocolate
  • Salmon

Magnesium Supplements. Depending on your symptoms, it may be a good idea to use magnesium supplements. There are lots of different types of magnesium supplements, with the citrate, chelate, and chloride forms believed to have higher absorption rates. We use Davinci Labs Tri-Mag 300, which provides three chelates forms of magnesium. As with any supplementation, its important that you additionally adhere to a diet of varied, whole and organic foods. The paleo diet provides healthy levels of magnesium, as well as an optimal calcium to magnesium ratio.

Contact us at Water and Rock Studio for a free online or in-studio health consult today!


Affiliate Notice
This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.

Reduce Stress with Deep Breaths

Reduce Stress with Deep Breaths

Anyone who frequents a yoga class has heard the words “deep breaths” probably multiple times. Most yogis and non-yogis alike have heard the phrase “take a deep breath” at some point in their lives. And deep breathing is all over self help books and google searches as a major way to cope with stress. So what’s all the hype about deep breaths? Is it just a cliche or can it really make a difference? Here we explore how deep breathing can reduce stress in the body, and how to know if you’re doing it correctly (yes, there actually is a method to proper breathing!).

Deep Breaths and Stress
Deep breathing can have small, large, and profound effects on health and the body. Research shows that breathing deeply can reduce anxiety and depression, lower blood pressure, improve lung function, and improve sleep. Not to mention reducing stress and calming the body. How?Deep breaths, when done correctly, can move the body from its stress response, otherwise known as “fight or flight”, to a relaxed response, “rest and digest”. They actually engage the parasympathetic nervous system, reversing the stress response in your body, triggered by the body’s sympathetic nervous system. As you may hear in yoga classes, this can not only have positive physiological effects, but emotional effects as well. Deep breathing helps to quiet the mind, easing emotional turmoil and chatter.

How to Breathe Deeply and Reduce Stress
It sounds so easy right? Just take deep breaths. However, breathing properly is actually not intuitive to most adults. Unlike babies and small children, adults are influenced by learned behavior and often have a tendency to tense up the abdominal muscles when breathing, making the breaths shallower and more strained. To benefit fully from deep breathing, you first want to make sure you are relaxing the diaphragm and abdominal muscles, and sitting, standing, or lying in a way that provides space in the upper body for the breath to flow unobstructed and with ease. Place a hand on your belly and slowly inhale, filling the belly, the ribcage, the chest. As you exhale, release the air from top to bottom, fully contracting at the end of the exhale, hugging the belly button in toward the spine. This may feel counterintuitive to you, and you may feel muscles working that you don’t typically feel throughout the day.

We typically recommend to our clients to bring awareness to their breathing throughout the day. Some people respond well to numbers, and for those people we recommend trying to work up to taking about 100 deep breaths a day. For those of you who already have a meditation or other yoga practice, this may come naturally and easily. For many others, this may be something new and even intimidating. Relax, enjoy it! Breathe deeply as you walk down the hall, in between sips of water, during your kid’s soccer game, while you’re sitting in traffic, and as you drift off to sleep at night (the breathing will actually cause you to fall asleep faster!). Maybe you’ll start to notice differences in your response to stressful situations, your ability to manage daily tasks and social interactions, your energy, and your sleep.

Start today – start now! – practicing deep breaths to reduce stress. Contact us at Water and Rock Studio for help with stress relief, lifestyle goals, and to learn various breathing techniques!

How to Make Healthy Homemade Sunbutter (nut-free, sugar-free)

 

How to Make Healthy Homemade Sunbutter (nut-free, sugar-free)

I love nut butters, and with my paleo lifestyle, nuts were my not-so-guilty pleasure for a long time. Almonds, walnuts, pecans, pistachios, macadamia nuts, no nut was safe! I started making my own nut butters a couple of years ago, when I became more aware of what my habit was costing me, and also when I became more conscious of all of the unnecessary and often unhealthy ingredients that are added to most store-bought versions…oils, sugar, words I didn’t recognize. Making your own nut butter is not only super-easy, but also cost-efficient, especially when you buy your nuts in bulk. All you need is a food processor and a jar to store it in!

Now, onto sunbutter. I discovered sunbutter when I started realizing that my beloved nuts were actually causing me some digestive distress. They made me bloated and uncomfortable. For many people they can also be a barrier to weight loss. Like many, I found that seeds do not have the same effect on my body, and I find them to be just as delicious. I often sprinkle them over salads, use them as a substitute for nut butters when baking, and even eat sunbutter drenched in honey for a treat sometimes. This homemade sunbutter is not only healthy, but with the added sweetness of the coconut sugar (sunbutter alone can be a little bitter), it is yummy enough for your whole family to enjoy!

Benefits of Sunflower Seeds

Sunflower seeds are beneficial to your health for several reasons. They are a great source of vitamin E, magnesium, and selenium. Because of these properties, these delicious seeds can help promote cardiovascular health, detoxification, healthy cholesterol levels, and a healthy mood. They also, of course, make a healthy and delicious snack, and even dessert!

How to Make Healthy Homemade Sunbutter
4c. Shelled sunflower seeds
1/3c coconut sugar
1/2 tsp Himalayan sea salt

Preheat oven to 350. Spread sunflower seeds in thin layer on parchment paper lined, rimmed baking sheet (you may need 2 if you’re sheets are smaller like mine). Toast them in the oven until they are lightly golden, about 20 minutes. Be sure to stir them every few minutes to keep them from burning. **Toasting the seeds first makes it easier for them to release their natural oils, thus eliminating the need for added oil!

Once they are toasted, pour them into your food processor and start processing. This will take several minutes, so just turn it on, go do a load of laundry and come back. Don’t stare at the sunbutter. I do that, and it doesn’t go any faster. If you are staring at it, you’ll notice that the sunflower seeds first turn into a ground meal-like substance, and then a few minutes later will turn into more of a sticky ball, as the oils begin releasing. Don’t stop here! Keep going for a few more minutes and the butter will reach a creamy consistency. At this point you can add the coconut sugar and salt and continue to process to combine. It will look like this

Spoon into a jar of your choice and try not to eat it all at once. Or eat it all, we’ve all been there.

I hope you try this healthy homemade sunbutter recipe, and enjoy it as much as I do! What other nut butters have you made?

 

Affiliate Notice
This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.