My Philosophy on Food, Health, and Life

What does it mean to you to be healthy? What does being healthy look like and feel like for you?

One of the things that I love most about this blog and our blog community is that although we talk a lot about food, this blog is really a place to talk about what it means to live our healthiest, happiest, and fullest life. As a certified holistic health coach, one of the greatest lessons that I could possibly share with anyone is that your health is not just about your physical body -- it's about emotional, mental, and spiritual health too. So, I thought we'd spend some time today talking more about what it really means to be healthy and my philosophies around food, health, and life in general. 

When it comes down to it, I really have three simple guidelines that I follow:

#1 Moderation and The 80/20 Rule

For a big part of my life, I categorized foods in two ways: either a food was "good" or it was "bad." I don’t know about you, but as soon as I am told that I can’t or shouldn’t have something, that’s exactly what I want. As a result, I spent many, many years trying to guilt myself into avoiding the forbidden "bad" foods, only to wind up with failed willpower and eating way too much junk overall. Several years ago as I began to clean up my diet and eat more fresh, whole foods, I found a better balance by using The 80/20 Rule. 

The 80/20 Rule is essentially this: 80% of the time I focus on eating fresh, healthful foods that make my body feel strong and vibrant and 20% of the time I allow myself to have treats (or less-than-optimal foods). 

Over time, I've found that eating with balance actually helps me to eat better overall because I get to enjoy healthy foods that I love while not feeling deprived of treats from time-to-time. And as I have applied this rule to other areas of my life, I have found myself enjoying my workouts more, focusing on quality time (instead of the quantity of time) spent with those I love, and feeling more balance in all areas of my life. 

#2 Listen to my body and trust what it tells me

Listening to my body is a huge one for me. I have personally experienced a variety of health issues throughout my life and the way I have managed to get through each one is by listening to my body and trusting the messages it sends me. When I say that I listen to my body, I simply mean that I notice how I feel after I eat certain foods. I believe in the concept of bio-individuality and that everyone's body is a little different. This means that foods and exercises that makes me feel great might not work for someone else, and vice versa. 

There are hundreds of different diets and ways of eating, and I do not believe that there is one perfect way of eating that works for everyone. One of my biggest pet peeves with the nutrition world is that there are so many different "experts" out there preaching that their way is the best -- and, most of these diets are at complete odds with one another. I don't know about you, but if I tried to follow every new nutritional fad out there, well, it wouldn't be possible and I would drive myself crazy. The world of nutrition and health is constantly changing and evolving and I have found that trusting my own body makes the most sense for me. 

I have also found that what my body needs and wants changes over time. As my workout routine shifts, my career shifts, or my social relationships shift, all of these things have an effect on my body. As we grow and change, I believe that we constantly need to be re-evaluating what we are eating, how we are eating, and how we are living in general. 

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Don't Fear The Fat

One of the things that interests me the most about nutrition is how people tend to categorize foods as either "good" or "bad." For many years, fat has been seen as the food enemy and is often labeled as "bad," even though it is an essential part of our diet! As a health coach, I often get questions about what the perfect diet looks like or the best ways to lose weight. So, today I thought I would talk a little bit more about fat and why we should be eating it instead of avoiding it. 

Healthy fats steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, as well as provide lubrication to keep the body functioning fluidly.  Healthy fats are especially important during cold months to help insulate our bodies from the cold as well as provide energy. 

Many people think that they key to losing weight is to eat a low-fat diet. Although it is important to include the right kinds of fat in our diet, often times a low-fat diet can make us gain weight. 

Have you ever bought something at the grocery store that was labeled low-fat? If you check out the nutrition label, you'll usually see that it is loaded with sugar! Fat adds flavor to foods so when companies remove the fat from products (e.g. low-fat granola, fat-free cookies, etc), they add in extra sugar to make it taste better. Excess sugar is one of the keys to gaining weight so what we really need to be watching is the sugar content in our diets, especially if we eat the Standard American Diet with lots of packaged food. 

And, eating good fats is one of the keys to healthy weight loss because healthy fats help us feel satiated after a meal, which actually prevents over-eating.  

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9 Green Drinks for St. Patrick's Day!

I know that St. Patrick's Day isn't typically associated with green smoothies and juices, but I think maybe it's time we changed the tradition. If you are one of those people heading out to a weekend celebration with corned beef, Irish bread, cabbage, potatoes, or beer, I hope that you'll down one of these green drinks before embarking on the festivities. I promise your body will thank you later!

1. Mojito Juice
A juice packed with fresh enzymes that resembles a fancy cocktail? I'm in! This combination of cucumber, celery, mint, kale, and lemon will leave your tastebuds begging for more!

2. Green Smoothie 101
Green smoothie newbie? Perfect, you've come to the right place! This video tutorial will get you blending up smoothies correctly so your drink ends up healthy and enjoyable!

3. Green Lemonade
This fresh juice combo resembles my favorite childhood drink and is loaded with nutrients! The lemons help cut the "green" taste so this drink is perfect for those new to juicing.

4. Energizing Green Smoothie
If you are trying to replace your morning cup of joe with something healthier or just need a quick, filling breakfast on-the-go, this smoothie is your new best friend. It's perfect for boosting energy, detoxing, and helping you recover from a workout.

5. Bok Choy Green Juice
This juice is simple and refreshing. I love that it only contains two ingredients and makes me feel amazing anytime I drink it.

6. Kale Smoothie For Kids
No green smoothie round-up would be complete without this one! This smoothie is perfect for transforming "picky-eaters" -- adults included.

7. Kale Smoothie For Ladies
This green smoothie naturally boosts energy (without caffeine!), balances hormones, alleviates cramps, helps stabilize blood sugar, and tastes like chocolate. Enough said.

8. Kale Smoothie With Pear and Herbs
This smoothie is one of my favorites in fall when fresh pears are first available at the market, but I love its refreshing quality in spring. The herbs add a beautiful zest that makes me feel like winter is finally over!

9. Mean Green Juice
Don't be intimidated by its name - this juice is incredibly friendly! This post also has a great video to help you get started with the basics of juicing. Drink up!

I hope you enjoyed this green drink round-up! Have a healthy weekend!

Cheers,
Sonnet


Psst, if you enjoyed this, be sure to share it with your friends!

Juicing 101 [Video]

If you are looking to change your health, juicing is one of the best things you can do for yourself. I will readily admit that I am a juicing addict and I'm super excited to get you juicing as well! In today's video I'll show you how to make a basic juice at home, but first, let's talk about some important benefits:

• Drinking fresh vegetable juice allows you to consume more fresh fruits and vegetables, which we all know are full of good things like vitamins, minerals, and (since you are consuming them raw) beneficial enzymes. Fresh juice is also loaded with antioxidants that bind to toxins and help remove them from the body.
• Fresh vegetable juice is very alkalizing, meaning that it helps to restore the body to its proper pH and  assist the body in detoxing. 
• Most of the foods in the Standard American Diet cause the body to be too acidic (e.g. animal products, sugar, fried foods, bread, alcohol, etc) and this acidity builds up over time causing inflammation and creating stress for our organs and tissues. 
• On the other hand, eating fresh, alkaline-forming foods like vegetables, vegetable juice, nuts, seeds, most legumes, water and some fruits, helps to strengthen the body and keep it healthy. 
• Since the juicer extracts the insoluable fiber from the fruits and veggies, fresh juice is very easy on the digestive track (making it perfect for anyone with digestive issues) and it makes the nutrients easy to absorb. Plus, since your digestive system doesn't have to expend as much energy to break down juice, your body can spend that energy on healing your cells. 

Drinking fresh vegetable juice is one of the best ways to increase your energy and detox your system! 

I know from personal experience that I feel more energized when I drink fresh juice on a regular basis. It's basically like a supercharged liquid vitamin for your cells! I have also found that drinking fresh vegetable juice helps to curb sugar cravings!


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Green Smoothie 101 [Video]

I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

• Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
• Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
• Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
• Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

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2013 Health Revolution

Hey friends,

Throughout December I spent some time getting in touch with my core desired feelings (a la Danielle LaPorte) and the feeling that kept coming up for me again and again is healthy.  I want to feel healthy. I want my mind to feel energized and my body to feel vibrant. I want to radiate health each and every moment in my day.  And I want to inspire others to feel this way too.

Since its inception in 2010, this blog has been near and dear to my heart. Every recipe, every post, every photograph that I share with you is a piece of my life. And you, my blog community, have inspired me so much. I am so grateful to each and every one of you for every comment, email, tweet, and Facebook post.  

What I realized is that I want this blog to be a place that you come to for inspiration and information about living your fullest, happiest, and healthiest life. I want you to feel inspired by delicious, seasonal dishes that nourish your body, fresh drinks that energize your taste buds, and information about living healthfully and sustainably that changes your life. I hope that you already come here and feel inspired, but my intention is to make this even stronger this year.

So, I hope you will join me in kicking off the New Year with a Health Revolution! I want to see you and this amazing blog community feel our best and help inspire others to feel their best.  So, this month here on the blog we’re going to be juicing it up, guzzling green smoothies like there’s no tomorrow, and incorporating more fresh, seasonal recipes into our routine! It’s going to be a blast and I hope you’ll join me! 

AND, I really want YOUR help in making an impact. I want us to reach as many people and change as many lives as possible. This is a Health Revolution, after all. It’s going to take quite a few of us to pull this off!

Here’s how to get involved in this awesome Health Revolution:

• Twitter: Each time you make a fresh juice or smoothie, tweet me a picture! Let’s inspire each other and build some momentum together! I'll be sharing the pictures you send me so if you're not already following me on Twitter, make sure to do so. 

• Facebook: Share your favorite fresh juice and smoothie recipes and photos with me on For The Love of Food's Facebook page. I can’t wait to see what you’re making! (I'll also be updating this page with lots of inspirational recipes so if you want this to show up in your Facebook feed, make sure to like the page.)

• Pinterest: Pinterest is an awesome way to share cool food photos and get inspired about eating healthy, delicious food. I've started a special community board, Health Revolution Community, for us to pin fresh juice and smoothie recipes that we are making this month! I'm super excited! If you want to pin to our community board, please email me at fortheloveoffoodblog@gmail.com and I will add you to the list!

• Invite others: I want us to inspire people to eat better and feel better. When I changed my diet six years ago and began eating real food, my entire body and health changed. My constant digestive problems and headaches went away, I cured my gallbladder pain, and I had more energy. I want everyone to feel this good. If you know anyone who is trying to eat healthier, wants to have more energy, is looking to lose weight, or is trying to change their health, please share this blog with them.  This blog has become an amazing community and source of support and I want us to inspire others, share resources, and make an impact together!

Looking forward to a healthy and happy New Year together!

Sonnet

My Top 5 Tips for Quick, Healthy & Incredibly Easy Meals

I have received a couple of emails from readers asking for tips on how to start cooking more meals from scratch in their kitchen.  I think one of the most intimdating factors for most folks is thinking that cooking from scratch is going to be a huge amount of time.  I won't lie, you will have to devote some time to meal planning, grocery shopping, and basic kitchen prep work.  But, once you stock your kitchen up with some basics and learn a few quick go-to meals for easy breakfasts, lunches, and dinners, cooking from scratch will hardly seem intimidating!  Here are my top tips for making quick, healthy, and easy meals at home.  Whether you are a kitchen newbie or an experienced home chef, hopefully this will inspire and enlighten you!

1. Keep a well-stocked pantry of grains

If you are new to cooking or are hoping to start preparing more meals at home, then cooking your own grains is an easy place to start.  Go to the bulk bins at your local health foods store and stock up on some basics.  I always keep brown rice, red and white quinoa, spelt berries, millet, rolled oats, and brown rice pasta on hand.  Some grains take longer to cook than others (e.g. brown rice), which is why it is important to have a variety so that you can easily prepare something in 15 - 20 minutes (e.g. quinoa) if you don't have much time. 

Grains are great for quick dinner items like thai quinoa salad, kimchi fried rice, millet and aduki bean salad, spicy tofu and spelt berries salad, pineapple fried quinoa, or simple rice and beans.  Every Sunday evening I make a batch of brown rice and/or quinoa for the week.  Having grains already prepared for the week makes weeknight dinner assembly a snap!

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8 Self Care Tips for the Holidays

The holiday season should be a time filled with joy, yet, for most people these months are filled with obligations, stress, and guilt. Are you ready to make a change for the better? Whether you are dreading the holiday season or are just trying to make room for you again in your out-of-control life, these tips will help you to get back on track and keep sane, healthy, and happy!

1. Practice self care

Remember the demo that flight attendants give where they show how to put on your oxygen mask and then put on the oxygen masks for others? At first glance this practice might seem selfish, but it makes sense that you can’t help anyone else if you run out of oxygen first. Self care operates on the same principle. You won’t have the patience, time, and energy to give to others if you are not taking care of yourself first.

So, what does self care mean? It may look differently for each person, but the basic idea is to practice daily habits that foster health and happiness in your life. Self care might be making time for a daily yoga or meditation practice, saving up for a monthly massage, or delegating projects at work if you find yourself consistently overburdened. Regardless of what self care may look like to you, make a commitment to put yourself first. That may sound like the opposite of the holiday spirit, but by making your needs a priority you will be happier, healthier, and in a better place to give your time and energy to others.

2. Eat your veggies

At the risk of sounding like your mother I won’t give you a lecture about eating your green vegetables, but proper nutrition is the foundation for a healthy and happy life. If you eat healthier foods, you are bound to feel healthier. It’s as simple as that!

The holidays are notorious for baked goods and heavy meals so make it simple for yourself by loading up at least half of your plate with vegetables and fruits. This will not only help you keep off weight this season, but it will give you more energy to cope with that busy holiday schedule!

3. Get active

If you’re not already in a regular exercise routine, this is definitely the time to start. Many gyms and fitness centers offer specials this time of year because of low enrollment. However, if joining a gym or taking a new class sounds like too much of a financial commitment, make it simple for yourself by incorporating exercise into your life. Make social dates with friends and take a walk. Or, go for a run during your lunch break. Walking is a great for all fitness levels and will give you a boost of energy as well as relieve stress!

4. Be present with those you love

 Many people work beyond forty hours a work and often bring work home on top of that. Make your home a “no work” zone this season and focus on spending quality time with the people you love instead. Turn off your phone, turn off the computer, and stop checking email past 5 pm. Life is short and it’s important to make every moment count.

5. Prioritize your time and learn to say no

 People who feel overwhelmed with their schedule often have too much on their plate. When was the last time that you turned down a commitment? Start by prioritizing your time and learning to say “no” to things that aren’t on the top of your list. Even though it may be hard to turn down an invite from a friend or a volunteer commitment, this opens up time in your life for things that are truly important to you. It also eliminates guilt and stress because you are doing things that you want to do rather than have to

6. Get more sleep!

 Recent studies show that most Americans get less than 7 hours of sleep per night. No wonder we are so stressed and in poor health! Sleep provides your body with time to heal and reenergize. A lack of sleep not only takes its toll on your immune system, but it makes you tired and cranky! Make a commitment to get at least 8 full hours of sleep and watch the positive impacts that it has on your mood and the rest of your life!

7. Ask for help

 The holidays should be a time for community and coming together. It’s also a great time to learn to ask for help when you need it and find more support in your life. Do you find yourself overwhelmed with responsibilities at home? Talk to your spouse or roommates. Maybe you need assistance with a volunteer project and want to reach out to friends. Asking for what you really need from others will help you to find more balance in your life and create closer relationships with those around you.

8. Throw out your inner critic.

 One of the uglier parts of this season is the need for perfection – whether it is hosting the perfect party, having the best Christmas decorations on the block, or finding the perfect present for someone. Of course you want to do your best, but it’s also important to be gentle with yourself and not aim for perfection if it starts to cause other harmful emotions like stress, anxiety, guilt, frustration or anger. We tend to be most critical of ourselves and our actions so use this season as a reminder to practice grace with yourself as well as others.

7 Tips for Transitioning to a Healthier Diet

Everywhere you turn these days you’ll find information about the benefits of eating healthy. We all know that eating less sugar and more fruits and vegetables will make us feel energized, healthier, and happier. But, beginning to make changes to your eating habits acan be daunting—especially if you’re not sure where to begin. Here are a few tips on how to incorporate healthier foods into your diet and be patient with yourself along the way.

1. Know that it’s a process

Making any change in your life, especially related to food, is a process. It’s not going to happen overnight and having realistic expectations for yourself will help to make the transition easier and more enjoyable. Ask yourself why you are trying to change your diet. Then come up with a few small, specific goals attached to due dates. For example, eat one serving of vegetables at every meal starting this Monday. Or, learn to make three new healthy dinners by one month from today. Put these goals somewhere where you will see them often. Reminding yourself of your goals and why these changes are important to you will help you to stick with it.

2. Think about adding, not subtracting

One of the reasons that many people give up on new goals is because they try to make too big of a change too quickly. When thinking about making your diet healthier, start small and think about adding new foods to your repertoire rather than taking familiar foods away. Love pasta? Maybe switch it up this week with whole wheat or brown rice pasta with some arugula and sun dried tomatoes. Crave something sweet in the mornings? Try a smoothie with vanilla almond milk, frozen banana, fresh spinach, and some hemp protein power. Tend to overeat at dinnertime? Start off your meal with a colorful salad or a bowl of homemade vegetable soup and you’ll be able to increase your vegetable intake while cutting back on the main course. Small changes add up over time, so keep it simple and manageable.

3. Get in the kitchen

One of the best things that you can do for your health is to learn to make meals from scratch in your own kitchen. If you’re new to cooking, start small and aim to prepare a few simple dinners at home over the next month. Soups, curries, and stir fries are great for beginners because they’re almost impossible to mess up!

If you’re already kitchen-savvy, bump it up a notch. Challenge yourself to prepare more ingredients from scratch. For example, learn how to cook your own beans rather than using canned. Or, learn to prepare a style of food that you aren’t as familiar with. The more meals that you prepare yourself the more control you have over what you eat and the healthier you can make it!

4. Find some inspiration (and check out the farmer’s market)

If you find yourself relying on the same dinners every week or starting to lose momentum for making healthier changes, it’s time to get inspired! Check out some new cookbooks, food magazines, or recipes online. Or try venturing to a different part of town and eating at a new restaurant.

I also recommend shopping at your local farmer’s market if you are not doing it already. Not only is eating local and seasonal better for the planet, it’s more affordable, healthier, and tastier. Anyone that’s bitten into a mushy apple in July can tell you about how much better things taste when they’re actually in season. Farmer’s markets also give you the chance to explore new fruits and vegetables and find out recipe suggestions from farmers themselves. Plus, if you go home with a fresh bunch of kale and some ripe tomatoes, you have no excuses not to have some delicious veggies at your next meal.

5. Get support!

It’s always easier (and more enjoyable!) when we try something new with a buddy. Enlist the support of a friend or family member and help each other to make healthier changes. Swap recipes, try out new restaurants together, or send each other home with leftovers from healthy dinners. Having a “health buddy” can help you to feel supported in your decision to eat healthier and stay on track.

6. Don’t stress

Food should be enjoyable, not stressful. If you find yourself worried or stressed about your progress (or maybe lack of progress), take a step back and figure out why. Are you trying to make too many changes at once? Are you stuck and don’t know how to proceed? Are you losing momentum and questioning your reason for making the change in the first place? Once you discover the reason behind the stress, it’s much easier for you to figure out how to manage it and make your transition to healthier eating a more enjoyable one.

7. Be kind to yourself

We all have cravings for less-than-healthy foods from time to time and there are certainly situations that call for a little chocolate. If you are occasionally allowing yourself an extra treat (but are otherwise eating healthy), then embrace it and don’t feel guilty. However, if you find yourself indulging in dessert every night, think about that impact on your decision to eat healthier, then come up with a plan for healthier eating moving forward.

Obsessing and beating yourself up over unhealthy eating isn’t going to inspire you to want to change – it’s going to make you feel guilty! No one likes to feel guilty and it’s certainly not fun to associate food with guilt. Be patient with yourself and know that nobody has a perfect diet, but making healthier choices add up to a healthier and happier lifestyle.