Healthy Holiday Swaps

The holidays can bring such joy to our lives and can often bring inches to our waistline too.

So, I thought I’d provide you with some healthy swaps to help cut down on calories, but still give you delicious food to enjoy.

But first, check your normal eating habits. Do you:

  • Chew your food around 20-30 times?
  • Take a few deep breaths before eating?
  • Focus on eating and enjoy the time by yourself or with friends and family?
  • Turn off the tv and social media? Savor each bite?
  • Take 20 minutes to complete your meal?
  • Stop eating when you’re 80% full?

These are all suggestions to help your digestion and metabolism work optimally. These things can help set your body up for success even if you do decide to splurge and eat the apple pie and pumpkin pie and all the yumminess available!

I do recommend to my clients to follow the 80/20 rule. This states that you will eat as healthy as you can 80% of the time and then eat whatever you want 20% of the time. If we break that down weekly that means you will eat 17 meals as healthy as you can and 4 meals eat whatever you want. This allows you to splurge and not feel guilty. Plus, you won’t be deprived!

So, taking all these ideas and suggestions into consideration, here are a few healthy swaps you can make for a healthier holiday season:

  1. Instead of mashed potatoes choose mashed cauliflower.
  2. Instead of sugar in desserts and dishes use honey or monk fruit sweetener.
  3. Roast or grill turkey or meat instead of frying it.
  4. Leave off the glaze on the ham or make your own that has less sugar and preservatives.
  5. Make gluten free cornbread instead of stuffing the turkey.
  6. Use real cranberries instead of canned.
  7. Drink water or hot tea instead of sugary sodas.
  8. Use butter, ghee, olive oil, avocado oil, or coconut oil instead of other oils.
  9. Choose gratitude over judgement.
  10. Take a walk after the meal instead of hours of tv.

Which one sounds doable to you? Or what would you add to this list?

What Does a Health Coach Eat?

I get asked all the time:

What do you eat? What is your diet like?

So, I thought I’d share!

Today’s menu:

Breakfast: Plantain pancakes with handpicked blueberries

Lunch: Cheesy frittata with sprouts and homemade raw chocolate milk (sweetened with maple syrup)

Dinner: Salad with grilled chicken and probably ice cream for dessert

Yes, I give thanks to God before every meal, following the model of Jesus at the last supper.

Luke 22:19

And he took bread, gave thanks and broke it, and gave it to them, saying, “This is my body given for you; do this in remembrance of me.”

Yes, I eat organic fruits and veggies.

Yes, I eat dairy: cheese, raw milk, sour cream… because my body handles it well.

Yes, I eat chocolate. Dark chocolate- over 70% cacao- nearly everyday. (When I travel I even take some with me because I have a serious sweet tooth.)

Yes, I eat meat. All kinds. My body needs it. I don’t eat meat every day, however. And I do buy organic chicken, organic grass fed beef, and wild caught fish.

Yes, I eat gluten free grains: oats, quinoa, flax…

Yes, I eat sugar. But in very limited quantities. And if I make a recipe that calls for sugar I always substitute maple syrup, honey, or monk fruit sweetener in its place.

Yes, I eat chips and salsa, gluten free pizza, and ice cream, among other things too!

I very much try to live by the 80/20 rule. 80% of the time I try to eat as healthy as I can. 20% of the time I eat whatever I want (as long as its gluten free.)

No, I don’t eat gluten. Read my last blog post here to read why.

No, I don’t buy conventionally grown produce (unless it’s absolutely necessary).

No, I don’t drink alcohol. God has asked me not to so that I am not a stumbling block for anyone. (Plus, my body doesn’t like it.)

And if I’m ever somewhere that I am completely out of control of what is being served (and it’s far from what I would choose) then I give thanks anyways.

What I eat is what works well for my body. And what is healthy for me may not be healthy for you.

I encourage you to eat what works well for your body. And if you don’t know start experimenting and noticing. Notice how you feel and what is happening inside your body right after you eat and two hours later also. Your body will tell you so many things if you just listen.

And if you need more guidance tuning in and figuring out what your body needs pray about it! And if God so leads, message me and I’m happy to help you too!

To Gluten or Not to Gluten..

This seems to be a hot topic these days and I’d love to share with you what I’ve learned from research and experience.

Gluten is a binder in grains. It’s what makes bread have elasticity.

Here’s what God says about what we should eat:

Genesis 1:29

Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”

Plants containing gluten (wheat, barley, rye…) aren’t what they used to be – how God made them in the Garden of Eden. These plants have been genetically modified, sprayed with pesticides, and don’t have the nutrients they used to because of overuse of the soil.

If you know anything about me and my health journey you know that I used to have an allergy to barley – which has gluten. So, for a long time I ate gluten free. Then I decided I really wanted a doughnut, so I ate a specific diet and took supplements to teach the cells in my gut to accept gluten again. And it worked!! I was able to eat doughnuts, and bread, and pasta, and pizza…

So, for a few years I ate whatever I wanted. Then, a few months ago I started having some digestive issues again. Really intense bloating, a gurgly tummy, cramping. So, I talked with my doctor and she believes my gluten allergy is back. 🤦🏻‍♀️

So, I am gluten free again. And probably for forever this time. Here’s why:

Gluten causes inflammation.

In everybody.

Whether you have a sensitivity to it or not.

It also causes the lining of your digestive tract (which is only one cell thick) to have loose junctures. When this happens food particles escape into your blood stream. Food isn’t supposed to be there so your body attacks it. This is called leaky gut. For some people, like me, this process is severe. Other people may not have any symptoms at all. It all depends on your body.

So, gluten isn’t good for anybody. Yet, it’s in soooo many things. Things you wouldn’t even consider. If you’re wanting to go gluten free it’s important to read labels. And be on the lookout for these things:

Flour

Barley

Wheat

Rye

Carmel color

Soy sauce

Yeast

Breading

Triticum

(This is just a sample list. There are a ton more things to watch out for.)

Also, be mindful of bath and body products, makeup, cleaning products, toothpaste, supplements, medications, etc. These things often contain gluten as well.

So, you’ll need to decide for you and your family what will be best for you.

And if you have questions please reach out! I’d be happy to give you more information, have a conversation with you, or help you go gluten free if you so desire.

Need a Healthy Holiday Meal Plan?

So, I know we just had Thanksgiving!  But are you already thinking about food for Christmas dinner and parties and friends, and…?

Well, maybe you are and maybe you aren’t.  But either way, Christmas is going to be here before we know it!  And I want to help you be prepared to have a healthy holiday!

Well, part of cultivating health during the holidays requires more than well wishes.  It takes planning and cooperation!  (I recently taught a workshop on this topic and two sisters attended.  They said it was most helpful that they were there together!  They could plan and prepare with the things they learned from the workshop in mind!)  So, get your family and friends in on the planning.  The planning might even be the most important part!  The execution will just be following the plan!  Easy peasy!

So, what are some healthy options for a bountiful holiday meal?  I’m so glad you asked!  I have created an entire day of healthy recipes to take part of the stress of the holidays off of you!  Want a copy?

All you need to do is send me an email requesting a copy!  (And I’ll add you to my email list so you won’t miss out on any other amazingness!)

Here’s a sneak preview into what you’ll receive:

Recipes for Breakfast, Appetizers, Snacks, Lunch, Dinner, and Desserts!

One of my favorite is the Raw Chocolate Pomegranate Bark!  Hope you enjoy!!!

My Lust for Doughnuts

So, if you know me very much at all you know how much I LOVE doughnuts!  The kind with chocolate and sprinkles on top!  Mmmmm!!!!

And if you know me at all you also know that I have been healed of a barley allergy.  (Barley contains gluten and is in nearly all things!)  What you might not realize is my motivation for healing my barley allergy was so I could eat doughnuts again!  Haha!!!

And through prayer, dedication, and strict diet and supplements I was able to achieve that goal.  And then I ate sooooo many doughnuts!

And I began to realize how awful those doughnuts made me feel afterward.  All that sugar and who knows what else (I’m not even looking to find out all the bad things in doughnuts!).  So, I began slacking off on eating them.

Then every so often my husband or I would bring home a dozen of those hot and ready yummies (Oh my!  My mouth is watering just thinking about them)!  And I would have no control.  I would eat 3 or 4.  Then a few hours later I’d eat 3 or 4 more.  And the dozen would be gone before the day was out.  Sigh.  I seem to have no control when doughnuts are in the house.  I can control myself with ALL other foods.  What is it with the doughnuts?!?!

So, I have now resorted to only getting one or two at a time and only a few times a year.  And I recently came across some very interesting information from a book I was reading.

“When you turn to food to to relieve anxiety or satisfy a lust for sweets, salt, and so on, you will lose control, and the results will negatively affect your health.”

-Neil T Anderson from The Bondage Breaker

Yikes!  Perhaps my loss of control is a need for something else!  More Jesus perhaps!  No, I’m certain I need more Jesus.

I’m told to:

“Clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the sinful nature.”

-Romans 13:14 (NIV)

But what if I don’t?  I’m told to:

“Take captive every thought to make it obedient to Christ.” -2 Corinthians 10:5

But what if I don’t?  I’m told to:

“Therefore put on the full armor of God…” -Ephesians 6:13 (NIV)

But what if I don’t?

 

Then, I am submitting to Satan’s tactics to try and steal me away from Jesus.  I am allowing him to create a desire so deep I can’t seem to control it – and it turns to lust, which is sin.  Over doughnuts of all things!

What are we to do?

Well, I have lately been “clothing myself with the Lord Jesus Christ,” “taking every thought captive,” and “putting on the armor of God.”  And I haven’t brought doughnuts into the house yet, but I’m praying that my lust will turn into dust and I will find complete and total satisfaction in the one true King, Jesus.

How about you?  What is trying to draw you away from Jesus?  What is Satan using to capture you?

The Hunger Game

Let’s talk about the hunger game!  And I’m not talking about the great books and movies with Katniss Everdeen.  I’m talking about what happens inside your body when you get hungry.

So, what happens inside your body when you get hungry?  What are the signs your body gives you that let you know you’re starting to get hungry?

(And if you already know the answer to those questions you are ahead in the game!  Soooo many clients I work with struggle to have answers with this topic.)

For me, I get a little rumbly in my tummy, perhaps a slight headache, a little jittery, and if I let it go too long I get hangry.  “Get out of my way!  I’m getting to that food, hangry!”  That ever happen to you?

So, let’s talk about a few ways to avoid the hangry.

  1. When you feel yourself just begin to get hungry it’s time to start planning for food.  That doesn’t mean you have to eat right now, but start planning for it.
  2. Eat when you are a little bit hungrier than when you first noticed you were hungry.  This will keep you from binging or overeating or scarfing down whatever you can get your hands on.
  3. If you wait until you’re hangry you have set yourself up for not being able to control what you put in your mouth.  Your desire for food will be so strong that it will override your desire to eat healthy.

 

The next part of the hunger game is knowing when to stop eating.  Most of us eat beyond fullness, stuffing too many calories in for what our bodies need.  (Ever needed to unbutton your pants after eating? I know, I know!  That ‘whatever food’ was soooo good.  You needed just one more bite.  And one more bite.  And one more bite.  Then you needed to unbutton your pants.)

Here’s a few tips to help you from overeating and needing to wear old lady elastic pants to dinner every night.

  1. Eat slowly and chew your food around 30 times a bite (no matter what it is).  This chewing and eating slowly helps your body assimilate nutrients better so you get more vitamins, minerals, and nutrients and energy! from the food you’re eating.  You will eat less this way!
  2. Take around 20 minutes to eat your meal. This allows your brain to catch up with your stomach.  It actually takes 20 minutes for your brain to receive a signal from the belly saying it’s full.  And if you eat your entire huge meal in 10 minutes then your brain doesn’t know you’re full until 10 minutes later.  Then you’re unbuttoning your pants!  Doh!
  3. Eat to around 75-80% fullness.  This may be something you have to play with a little to see what is right for you.  The goal here is to eat for energy.  Eat until satiated, but not stuffed.  And this is where eating slowly and taking around 20 minutes really comes in handy.

 

Play this game every single meal! Here’s what you might notice if you do:

  • You’re consuming less food.
  • You’ll be losing weight (without counting calories).
  • You’re digestive system is performing better.
  • You have less constipation/diarrhea.
  • You are able to deal with stress better (I know!  Just from paying attention to your hunger!)
  • Your meal times will be more pleasant.

 

What’s your hunger game status?

New Food Rules

Healthy eating can seem so complicated these days.

“Coconut oil is good for you. Coconut oil is bad for you.  Eat eggs.  Don’t eat eggs.  Stay away from low fat.  Only eat low fat.”  They say.

GOOD GRIEF!

How about let’s simplify that!

Here are your new rules:

  1. Eat all things in moderation.
  2. Stick to natural earth made products (without toxins).
  3. Eat what makes you feel good.  Period.

We seem to make things so complicated, and it doesn’t have to be.  If you finish eating your meal and you don’t feel good, then it might be time to re-evaluate what you’re eating.

Now, if you have an allergy or are trying to heal or overcome a lifestyle disease like diabetes, gut issues, etc. then you will obviously want to eat a little more cautiously.  AND, I bet if you really listened to your body it would tell you (in forms of pain, headaches, heartburn, allergies, etc.) that it doesn’t like certain things at the moment.  Begin to tune in and listen.

You might have heard the idea that what we eat either prevents disease or causes disease.  And I believe that is true.

 


Here’s what God says about food:

Genesis 1:29 “Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it.  They will be yours for food’.” (NIV)

Genesis 9:3 “Everything that lives and moves about will be food for you.  Just as I gave you the green plants, I now give you everything.” (NIV)


 

Healthy eating doesn’t have to be complicated.  Shop the perimeter of the grocery store to find those natural God made products like veggies, fruit, and meat.

You can do this!

And if you need help to take that first step or continue in the right direction, let’s talk.

With Peace and Love,
Carrie

Eat the Rainbow

Eating a rainbow of colors can help differentiate the vitamins, minerals, and nutrients your body is getting to help you be healthier, stronger, and be able to fight off gunk better.  Here’s a list to get you started:

Red

Beets, Blood Oranges, Cherries, Cranberries, Pomegranates, Radishes, Raspberries, Red Apples, Red Onions, Red Peppers, Strawberries, Tomatoes

Yellow/Orange

Butternut Squash, Carrots, Cantaloupe, Lemons, Oranges, Papayas, Peaches, Pineapples, Pumpkin, Sweet Potatoes, Yellow Apples, Yellow Beets, Yellow Peppers, Yellow Tomatoes

Green

Artichoke, Arugula, Asparagus, Avocados, Broccoli, Brussels Sprouts, Celery, Cucumbers, Green Apples, Green Beans, Green Peas, Kiwi, Leeks, Limes, Zucchini

Purple & Blue

Blackberries, Black Olives, Blueberries, Concord Grapes, Eggplant, Elderberries, Purple Cabbage, Purple Carrots, Plums

White

Bananas, Cauliflower, Dates, Garlic, Jicama, Mushrooms, Onions, White Peaches

 

Comment below with what healthy foods would you add to this list?  Do you have a favorite color of foods that you tend to go to? Begin to take notice.