The Food and Mood Connection (March 5)

by Andrea on February 24, 2010

in Events, True Nourishment Inner Circle

Class recording, a written outline and additional handouts will be uploaded to the True Nourishment Inner Circle by March 5.
*Exclusive for members of the True Nourishment Inner Circle. Become a member here.

Whether you realize it or not, there’s a strong relationship between the food you eat and the way you feel. This is easy to understand if you think about why you drink coffee or alcohol, but in reality, every substance you put in your body affects your mood.

In this class I’ll teach you how to figure out the food and mood connection. After that, it’s up to you to get smart and eat the foods that make you feel good, or not.

*Exclusive for members of the True Nourishment Inner Circle. Become a member here.

{ 0 comments }

How to Figure Out What to Eat

by Andrea on February 16, 2010

in Healing, Nutrition

“Just like cows know they should eat grass, underneath all the layers of intellectual information and confusion, you too know what to eat.” I’m paraphrasing my teacher Joshua Rosenthal from the Institute for Integrative Nutrition.

After years of self-observation, I’ve come to understand this is true. Underneath all the confusion and the doubts in my mind I do know what I should eat. This is what I help my clients figure out for themselves. I think that, slowly but surely, we are transcending our faith in diets — letting someone else tell us what we should eat — and are embracing the responsibility to figure it out ourselves, just like we did thousands, maybe even as close as hundreds of years ago.

I know what you’re thinking. If you’re saying that I’m supposed to figure out what to eat, then can you tell me how?

OK, here. It’s not that difficult, really:

1. Focus on the real food.
I don’t eat junk food very frequently, but on the rare occasion that I do, something really interesting happens. I immediately start craving soda! I eat food that’s deployed of nutrients and I want more of this nutrient-deficient food.

Things can go downhill from there, but fortunately the opposite is true as well. The more high-quality food I eat, the more nutrient-dense food I eat, the more of that I crave.

2. Slow down. And then slow down some more.
It is not possible for your body to have clear feedback about how food feels in there if you’re shoveling it down. If there’s something I know for sure is that no true healing around eating will be possible until you start paying attention to the act of eating and giving it enough time.

3. Focus on the trunk, not the branches.
I love to point this one out to clients whenever they start asking me which green powder they should buy, or if it’s true that acai has more antioxidants than blueberries, or if I like noni juice better than mangosteen juice.

Ladies… That’s not the point! These are distractions that keep you from focusing on the important stuff: the food that you eat every day. Morning, afternoon and evening. This is what’s going to bring real, long-lasting, sustainable changes.

4. Have an open mind
I love it when a client finally realizes that no, neither oatmeal nor fruit are good breakfast choices for them. In spite of all the cholesterol lowering, the high fiber and the other health benefits they’re supposed to get.

You’ve got to experiment with an open mind! As long as you’re set on the idea that fat is evil, or that you really can’t digest breakfast, or that there’s absolutely nothing that can replace your morning coffee, you will not be able to figure out what the best food options for you are.

5. Practice a mindfulness discipline
This is not a requirement, but it sure helps a lot. Meditation, yoga, bio-feedback, or simply closing your eyes and taking a deep, conscious breath a few times throughout the day, will help you bring your attention back to your own body. You’ll be amazed at what you discover! I’ve heard things like “I never realized before I’m always sleepy after I eat Chinese takeout,” “I think there is a connection between my anxiety and my sugar cravings” or “McDonald’s french fries really do taste like crap!”

6. Give it time
It takes about three years of conscious work to develop a strong connection to your gut. The kind of connection that says “Today is a chicken soup day,” or “I really need to eat a big salad” or “I don’t care for smoothies when I have my period.”

Does three years seem like a long time? Well, how long does it take you to master any other skill? Learning a new language, or developing a sustainable business model, or becoming a really good Scrabble player?

When you get that I-know-what-to-eat skill in your core, when it is truly a part of your life, then you are not confused by food options. This is the end of overeating and yo-yo dieting. You are free to enjoy food and, when you’re done eating, you’re free from food thoughts. You free up space in your mind and your soul for big and beautiful projects.

How much would that be worth to you?

This post is part of Real Food Wednesdays hosted by Cheeseslave.

{ 7 comments }

Protected: Finger Healing Pressure — An Intro to Shiatsu (class recording)

by Andrea on February 12, 2010

in Healing, TNIC recordings, True Nourishment Services

This post is password protected. To view it please enter your password below:


{ 0 comments }

Protected: The Truth About Fats (class recording)

by Andrea on February 4, 2010

in TNIC recordings

This post is password protected. To view it please enter your password below:


{ 0 comments }

The Zen of Poop

by Andrea on January 27, 2010

in Healing, Nutrition

I [heart] a good poop. Healthy elimination can only come from healthy digestion and if you have a healthy digestion, chances are, you are healthy.

In working with clients I’ve learned that the value of healthy poop is underrated. Many people are not even sure about their pooping patterns! They don’t pay attention or just don’t want to know. I’m sorry if this makes you uncomfortable, but just like the birds and the bees, we need to talk about this.

First of all, what constitutes healthy pooping?
Regularity is a great indicative. The whole journey from mouth to rear end should take any given food between 16 and 24 hours. If it is taking you longer, it means your digestion is sluggish. Not good.

How can you tell? Easy: Do the beets or corn test. Eat some beets — will tint everything red — or corn — doesn’t break down too well in the human digestive track. Make note of how long it takes for the red-dyed or corn—specked stuff to come out. Yes, that involves looking.

Are you really done?
Healthy poop has a soft but firm consistency and comes out without strain, usually in one piece. When leaving the toilet, you shouldn’t have that uncomfortable sensation that you’re not quite done.

Healthy poop is neither too heavy that it falls to the bottom of the toilet like a rock nor too light that it floats without being affected by gravity. The color depends a lot on what you eat, but in general, it shouldn’t be too light that reminds you of carrots or too dark that you would think it’s charcoal. And, surprisingly, healthy poop has a characteristic smell, yes, but it shouldn’t stink so bad that you need to light matches to avoid passing out.

Are you irritated?
Frequent diarrhea, constipation or episodes of these two mixed aren’t normal or healthy. Neither are painful bowel movements.

Some people know that a certain food (coffee, eggs, bran cereal, beans) triggers bowel movements immediately. This is not a healthy reaction, but rather comparable to a mild form of IBS.

So, how can you get healthy poop?
I wish I could give you a magic formula, but it’s not that easy. Just like headaches, unhealthy bowel movements depend on a variety of factors and they’re usually a symptom of something else not working properly in the body. I have some thoughts to get you started:

The fiber myth
Contrary to popular belief, fiber is not the panacea. In fact, sometimes it does more harm than good. I do find a huge difference between the fiber in, say, kale and other dark leafy greens and the fiber in grains and legumes. The latter can be terribly irritating to the long intestine, creating gas and inflammation. Proper preparation helps a great deal, but some people should consider removing these from their diets completely, at least until their digestion is strong enough to handle them.

In truth, the “fiber cure” — adding abnormal amounts of fiber in the form of bran or psyllium husk — doesn’t address the real problem — it’s only a temporary fix, and one that can make things worst in the long term.

Pay attention to the little guys
There are more bacteria along the digestive track than cells in your entire body. Healthy bacteria is absolutely essential to good digestion and therefore, good elimination — think of them as transformation agents. Sugar and excess carbohydrates, antibiotics, rancid fats and others mess up healthy bacteria. Good quality fats — including saturated fats with their strong antibacterial properties — are important to keep the good guys strong and the bad guys under check. Most people benefit from taking a good probiotic.

Is it your magnesium levels?
Another negative consequence of eating too much starch and sugar is magnesium (and zinc and other minerals, and  B vitamins) depletion. Magnesium is necessary for healthy function of the parasympathetic nervous system which is responsible for the involuntary movements in your body, including bowel movements. Supplementing with magnesium usually works out great for people that suffer from constipation, but it won’t work forever. At some point, you have to address the high-carb thing.

Where does the issue start?
Most people don’t think about the fact that digestion starts in the mouth and so does elimination.

Eating slowly and with awareness is important for healthy elimination. In order to digest food properly, you need to have a healthy mindset when you sit down to eat — not stressed — and chew your food properly.

Another overlooked place is your stomach. Many people don’t produce enough hydrochloric acid (HCI) which is big time responsible for the digestion of protein. People who have eaten little animal protein and/or a low-fat diet for extended periods of time are prone to this problem. The stomach gets “lazy” and stops producing the HCI you need. A HCI supplement might help.

Yet, one more place to look into is your liver and gallblader, which tag-teams to assimilate fats. Here again, things can get stuck if not working properly. A good liver and gallbladder cleanse or/and a biliary support formula could make all the difference — along with changes in your diet, of course. Otherwise the issues will not resolve permanently.

Do you see that good digestion and elimination is like a domino effect? All the pieces need to line up perfectly in order to trickle down as they should.

Could it be your thyroid?
In working with clients, I’ve learned that most times there’s some kind of hormonal issue underlying other more apparent symptoms —  and unhealthy pooping is not the exception.

Chronic constipation is a classic symptom of low thyroid function. Without enough thyroid hormone there can’t be healthy digestion because gastrin — the hormone that stimulates the secretion of HCI — is regulated by the thyroid. Also, the liver contains thyroid hormone receptors that are related to the secretion of bile, which is necessary to get fats moving properly. Here we go with the domino again….

In conclusion
Healthy pooping is the result of an incredible orchestration of functions and biochemical reactions  in the body that are all interdependent. As I said earlier, fixing the bad poop issue is not as easy as 1, 2 and 3, but it’s definitely not impossible. The really great thing is that in improving this, you are likely to be addressing other health issues. I hope these pointers help give you a good place to start.

Wanna talk poopy? Be my guest below….

This post is part of Real Food Wednesday, hosted by Kelly the Kitchen Kop.

{ 14 comments }

The Truth About Fats: Setting the Record Straight (Feb 5)

by Andrea on January 25, 2010

in Events, True Nourishment Inner Circle

Class recording, a written outline and additional handouts will be uploaded to the True Nourishment Inner Circle by February 5.
*Exclusive for members of the True Nourishment Inner Circle. Become a member here.

Did you know that butter has been revered so much for its nutritional and medicinal properties than in some cultures it’s considered sacred?

Saturated fats (butter and others) are essential to our health, but you don’t come across this information easily because it doesn’t benefit the agenda of huge food and drug companies. Fat-related misinformation out there is so ridiculous that it seriously makes me feel like I’m living in the matrix!

Your health — and your enjoyment of food — depend hugely on learning and understanding the importance of fats (especially saturated fat) in your diet.

In this class we’ll debunk the infamous “lipid hypothesis” (the one that says cholesterol levels are related to atherosclerosis and hearth disease) and you’ll get to know THE TRUTH about fats. You are never going to look at food the same way again. Guaranteed.

*Exclusive for members of the True Nourishment Inner Circle. Become a member here.

{ 0 comments }

Finger Pressure Healing: An Intro to Shiatsu (Feb 12)

by Andrea on January 25, 2010

in Events, True Nourishment Inner Circle

This class will be uploaded to the True Nourishment Inner Circle by February 12.
*Exclusive for members of the True Nourishment Inner Circle. Become a member here.

When the smooth flow of vital energy (Qi) is interrupted, physical and/or emotional imbalance can occur causing a block in Qi which may result in physical and/or emotional pain. Acupressure removes these blocks and restores balance.

Translated, Shiatsu means finger pressure. Acupressure follows the same laws and principles of acupuncture – only without needles (yay!). Shiatsu practitioners apply firm yet gentle pressure along energy pathways in the body known as meridians.

Kathleen Ogar is a holistic health counselor and Shiatsu practitioner who uses acupressure to help her clients transition to a happier, healthier life.

In this class, Kat will teach us about acupressure and what it can do for the health of the body.

*Exclusive for members of the True Nourishment Inner Circle. Become a member here.

{ 0 comments }

Protected: Natural and Organic Body Care — Teleclass recording

by Andrea on January 18, 2010

in TNIC recordings

This post is password protected. To view it please enter your password below:


{ 0 comments }

Health Food Store Tour (Jan 25)

by Andrea on January 14, 2010

in Events

Mon, Jan 25, 6:30-8:30 pm
Nature’s Pantry — 1545 Rt 52, Fishkill
$17 — or $29 for a couple
Includes instruction and handouts

Think you’re wasting money at the health food store?
Wish somebody showed you exactly what to buy?
Come and learn how to shop at the health food store and have fun shopping healthy!

In this tour you’ll learn:
* Organic produce you should get and the conventional stuff you can get away with
* What to get in the bulk section to save money
* Oils and fats you should get at the health food store
* How to read labels to determine a good value
* Navigating the supplement and body care aisles at the health food store
* and much more!

Yep, I'm in. I'll be coming solo though, so I'll pay $17

or...

I'm actually coming with my friend/colleague/boyfriend/husband, so we'll take the savings and pay $29


{ 1 comment }

The Lowdown on Energy Bars

by Andrea on January 14, 2010

in Food, Nutrition

Let’s get clear about something right off the bat: Energy bars, no matter their quality, are NOT whole foods. They are processed by definition and therefore, not ideal everyday fare. Like with other processed foods, advertising geniuses sell us the illusion that eating these over-priced, convenient, neatly packaged calories is the thing to do.

Many times, I’ve been asked to recommend a “healthy” energy bar. I understand there might be occasions when snacking on an energy bar is the best option considering the circumstances, but to believe that you can call it lunch every day and that you’re getting the “nutrients” the label announces, well, that’s a long stretch.

OK, now that we got that out of the way, let me answer the question to the best of my ability. Which energy bar(s) would I recommend?

Somehow, I convinced Scott, my husband, that it would be really fun to spend a couple of hours in Whole Foods taking pictures and reading labels so I could write this blog entry. He didn’t precisely have a blast, but we were there long enough to gather the information I needed (and get a suspicious approach by an employee!).

Why Whole Foods as opposed to a regular grocery store, a drugstore or a health food store? Two reasons. First: It would be very hard for me to find a bar I can recommend at a grocery store or a drugstore. The thing about processed food is that it’s made with cheap, low-quality ingredients and if you want to get decent processed food, you need to pay a little more. About 90% of the energy bars in the market list high fructose corn syrup or some kind of soy something — followed by high fructose corn syrup — as the first ingredient. You already know how I feel about soy somethings, but what about high fructose corn syrup? Maybe I’ll get more into it some other time, but c’mon… do I need to?

Anyway, that leaves us with the health food store option and it is a better option. The selection will be somewhere along the lines of Whole Foods, but probably smaller. I mean Whole Foods must have the largest selection of energy bars on earth! Shelves and shelves neatly packaged, conveniently located near the cash registers. I bet they make a lot of money on these. Also, for good or bad, you can find Whole Foods stores nationwide, so the likelihood that you’ll find all these bars there is higher.

Let’s start with my least favorites. The ones with soy protein.

Soy-Based Bars
Balance bars are made by The Balance Bar Food Company. They have five different versions — some contain high fructose corn syrup, others don’t — and an overwhelming variety of flavors. They appeal to the dieter who still thinks they can lose weight and/or get healthy just by counting calories. First ingredient is a blend of soy and milk protein stuff, then, a long list of fancy names for sugar. BTW, you won’t find the ingredients listed on their website, but only the nutritional facts. Do they know you’re better off not knowing exactly what’s in them? I pass.

The Zone Perfect bars — made by Abbott — are quite similar to the Balance, in ingredients, nutritional profile and price ($.99 to $1.99 each). Both offer 8 to 10 grams of protein and 11 and 15 grams of sugar per bar.

Luna and Clif bars are made by the same company: Clif Bar and Co. Luna bars are extremely popular amongst women and Clif bars cater to the outdoor, fitness-concious type. I wish I could recommend these bars, because I like the image of this company, but I can’t. The first ingredient on both of these is a proprietary blend of soy somethings, rice something and barley malt. They do use organic ingredients. I guess I’d pick a Luna bar amongst the ones with soy, just ’cause they’re cute.

Grain-Based Bars
These ones tend to have more carbohydrates and less protein in them. The ones I’m reviewing here don’t contain corn syrup.

Made by Gnu Foods, LLC, Gnu bars claim to offer “nearly 50% of your Daily Value of fiber in a delicious and healthy bar.” Personally, I can’t stomach a bar with so much fiber and carbohydrates, which doesn’t matter at all in this case. They contain wheat, so they are off limits for me anyway.

Odwalla bars are made by Odwalla — which is owned by Coca-Cola. These are also like a baked granola breakfast and really appeal to children, both in packaging and carbohydrate content per portion. The one time I had one of these, I felt like I was having a not very yummy dessert. I couldn’t finish it.

PROBARs are made by a small company, which I always prefer. They’re made with mostly organic ingredients and taste really good. The first ingredient is oats. They’re definitely high energy bars packing 350 calories and 30 grams of sugar per serving, so unless you’re training for a triathlon, split it with a friend. These would be my choice amongst the grain-based ones, thought they retail for $3.29 at Whole Foods. Ouch!

Nut-Based Bars
With more and more people looking for gluten, dairy, soy and corn-free options, nut-based energy bars are the fastest growing segment of the market. They are also my favorite ones BUT (yes, there’s a but here too) I just keep thinking that if I’m going to have a bar made out of nuts and dried fruit, I might as well just carry some trail mix with me. Just something to think about…

LARABARs are kind of the pioneer of the nut-dried fruit-combo-bar. They are minimalist, containing between 3 and 6 ingredients each, and they taste good.

The Raw Revolution Energy Bars are similar to LARABARs, but they have a few other things added, including agave nectar, which I’m not crazy about.

PranaBars resemble LARABARs in image an awful lot. These also contain agave nectar.

A Little Bit of Everything Bars

Greens+ Energy Bars are made by Greens+ which is a green powder supplement. The bars are a combination of nuts, sprouted quinoa, date paste and Greens+. I think they are of very high quality and taste really good. The chocolate covered ones are decadent.

Living Foods™ Organic Whole Food Bars are made by Garden of Life which is a very respected supplement company. In addition to the dried fruit, nuts and sprouted grains, they also contain probiotics!? (I don’t know if these probiotics are effective though…) They are sweetened with honey, which is a better sweetener to use than agave nectar. They were retailing for $2.19, which seems to be a good value compared to other bars.

Healthy snacking is definitely a tricky matter and more than anything, requires planning. If you’re going to snack on energy bars, you might as well choose a better quality one and plan for it. As I mentioned before, there are a million more bars out there, but I hope this helps!

And if you want to know what else to buy at a health food store, you should come to the health food store tour on January 25. It’s going to be jammed-packed with tips you can use right away!

Do you have a favorite energy bar?

{ 7 comments }