I'm on day 5 and it has been okay. I had a few hungry moments and some sugar cravings the first day or two. I don't miss the snack foods so much but I do miss eggs, fruit, and the occasional teaspoon of honey in my tea. I also wanted a glass of wine last night but I lived without it. I had plenty of other food choices so it's not a terrible cleanse, just more restrictive than I normally eat.
I feel fine, I have energy and I'm eating good clean meals. I did this so that I would be more mindful of my snacking. I feel I was reaching for things when I wasn't really hungry as well as reaching for sweets a little more often. Healthy or not I really don't need the extra sugar. My other reason for participating is that I like to avoid dairy during my prime allergy months and this would help me stop eating it. I feel less congested and suffer less when I don't have cow's milk during allergy season. I miss yogurt then but there's coconut milk yogurt and ice cream if I really want a treat.
What I am aware of are that these are choices I make and not a plan that I have to follow. I can be flexible because it's not detrimental to my health. For others skipping gluten and/or dairy is not a choice, it's something that must be done for health reasons and is a way of life. Going on a ten day cleanse is a good way to see if you have a food sensivity, 5 days doesn't really give you enough time for that. After ten days you would slowly start adding foods back to see if there's a sensitivity.
It is one of the services I offer in my practice. If you think you would like to try a cleanse or talk more about your health send me an email at janinemchale@empoweredplate.com
Friday, April 20, 2012
Monday, April 16, 2012
Turmeric Coconut Water
I fell in love with this spicy beverage at a tasting in Whole Foods. The thing is, it's pricey and I don't have a Whole Foods near my house. So I decided to find turmeric root and get a container of coconut water from Trader Joe's, which is happily near my house, and try to recreate this drink. I think I did pretty good with the help of recipes from blog posts by Ruth on Tera Werner's site, http://www.terawarner.com/blog/2010/07/raw-recipes-fresh-turmeric-juice/, and The Starving Fox, http://starvingfox.blogspot.com.
The Middle Eastern grocery store up the block from my house carries turmeric root, it's ugly and looks like grubs. It's bright orange inside and stains your hands yellow, so wear gloves to protect your hands if you decide to make this. And you might want to put some newspaper over your counter as a precaution. I know I'm not the only messy person out there.
Turmeric root is somewhat of the darling of healthy sites lately. It's touted for it's anti-inflammatory properties; helping to guard against cancer, arthritis and Alzheimer's; reduced the negative impact of a high fat meal; as well as for skin related issues such as psoriasis, acne and sun damage. I just know that I like it and that black pepper increases the effectiveness of the turmeric.
Turmeric Coconut Water
5 - 7 pieces of turmeric root (about 3" or the size of your index finger)
1 piece of ginger root (about 3")
1/2 cup of warm filtered water
2 cardamom pods
2 Tbs raw honey
1 lemon
2 cups of coconut water or plain filtered water
1/4 tsp Celtic Sea Salt (plain sea salt will work)
1/4 tsp fresh black pepper
A pinch of cayenne
Juice the turmeric root, ginger and lemon. Put the turmeric root pulp through another time or two to get all of its juice out.
In the meantime warm the 1/2 cup of filtered water until it barely comes to a simmer. Add in the cardamom and the honey, whisking the honey until it's dissolved. I let the cardamom sit in there for 10 minutes.
Pour this mix through the juicer when you are finished juicing the turmeric root & ginger.
Add in the sea salt, cayenne, black pepper and the coconut water.
4 oz is a serving, store the rest in a covered glass container in the fridge.
Notes:
You could add orange and/or pineapple and leave the honey out. I like the antibacterial properties of honey so I added it in.
Another option is to put the roots in a high powered blender and then strain the liquid out. (then you could just mix in the other ingredients).
Let me know if you make this and how it goes.
The Middle Eastern grocery store up the block from my house carries turmeric root, it's ugly and looks like grubs. It's bright orange inside and stains your hands yellow, so wear gloves to protect your hands if you decide to make this. And you might want to put some newspaper over your counter as a precaution. I know I'm not the only messy person out there.
Turmeric root is somewhat of the darling of healthy sites lately. It's touted for it's anti-inflammatory properties; helping to guard against cancer, arthritis and Alzheimer's; reduced the negative impact of a high fat meal; as well as for skin related issues such as psoriasis, acne and sun damage. I just know that I like it and that black pepper increases the effectiveness of the turmeric.
Turmeric Coconut Water
5 - 7 pieces of turmeric root (about 3" or the size of your index finger)
1 piece of ginger root (about 3")
1/2 cup of warm filtered water
2 cardamom pods
2 Tbs raw honey
1 lemon
2 cups of coconut water or plain filtered water
1/4 tsp Celtic Sea Salt (plain sea salt will work)
1/4 tsp fresh black pepper
A pinch of cayenne
Juice the turmeric root, ginger and lemon. Put the turmeric root pulp through another time or two to get all of its juice out.
In the meantime warm the 1/2 cup of filtered water until it barely comes to a simmer. Add in the cardamom and the honey, whisking the honey until it's dissolved. I let the cardamom sit in there for 10 minutes.
Pour this mix through the juicer when you are finished juicing the turmeric root & ginger.
Add in the sea salt, cayenne, black pepper and the coconut water.
4 oz is a serving, store the rest in a covered glass container in the fridge.
Notes:
You could add orange and/or pineapple and leave the honey out. I like the antibacterial properties of honey so I added it in.
Another option is to put the roots in a high powered blender and then strain the liquid out. (then you could just mix in the other ingredients).
Let me know if you make this and how it goes.
Friday, April 13, 2012
What Is In Our Food?
This week I've received a lot of emails and Facebook posts on things that are in our food that shouldn't be. It's disturbing and I wonder how many people are aware of just what they are eating.
I had a conversation last night about organic foods and someone told me she does not believe in them because organic milk lasts too long. Yes, the sell by date is longer because it's ultra-pasteurized. I'm not a fan of ultra-pasteurization but I'd rather not have antibiotics and growth hormones in the milk my family drinks. Truth be told, I'm not a milk drinker. I tend to use unsweetened almond milk to make smoothies or oatmeal but it's rare I sit down and drink a glass of milk. I do enjoy Greek yogurt and cheese though and I don't want those added ingredients.
I buy evoo because I don't want to use corn oil and yet certain olive oils are being cut with corn, palm and hazelnut oils. I'm allergic to hazelnuts so that can be dangerous as well as deceptive. Mass market honey is often cut with corn syrup. These extra ingredients are not put on the label.
I don't want beaver anal gland extract, aka castoreum, in things that are artificially raspberry flavored. (really, does that not make your stomach turn)? Propylene glycol is anti-freeze and is added to some cake mixes. Sodium Laurel Sulfate is what makes shampoo sudsy and it's in a box of angel food cake mix I had in my cabinet. I specifically do not buy shampoo with this ingredient as it is an irritant and it can cause diarrhea if ingested. Not what I want from a cake mix.
I'm not suggesting to never buy a packaged product but I am saying that you need to read labels, read up a little bit on companies and buy brands that are more committed to your health. I do not always have the time to bake from scratch, although it is what I prefer. I have a few brands that I trust and I use them. Sometimes they cost a little more and sometimes they do not. Knowing I'm not eating anti-freeze or shampoo ingredients kind of makes it priceless.
Send me an email, janinemchale@empoweredplate.com, if you would like to talk further about what is in your food and ways to eat better.
I had a conversation last night about organic foods and someone told me she does not believe in them because organic milk lasts too long. Yes, the sell by date is longer because it's ultra-pasteurized. I'm not a fan of ultra-pasteurization but I'd rather not have antibiotics and growth hormones in the milk my family drinks. Truth be told, I'm not a milk drinker. I tend to use unsweetened almond milk to make smoothies or oatmeal but it's rare I sit down and drink a glass of milk. I do enjoy Greek yogurt and cheese though and I don't want those added ingredients.
I buy evoo because I don't want to use corn oil and yet certain olive oils are being cut with corn, palm and hazelnut oils. I'm allergic to hazelnuts so that can be dangerous as well as deceptive. Mass market honey is often cut with corn syrup. These extra ingredients are not put on the label.
I don't want beaver anal gland extract, aka castoreum, in things that are artificially raspberry flavored. (really, does that not make your stomach turn)? Propylene glycol is anti-freeze and is added to some cake mixes. Sodium Laurel Sulfate is what makes shampoo sudsy and it's in a box of angel food cake mix I had in my cabinet. I specifically do not buy shampoo with this ingredient as it is an irritant and it can cause diarrhea if ingested. Not what I want from a cake mix.
I'm not suggesting to never buy a packaged product but I am saying that you need to read labels, read up a little bit on companies and buy brands that are more committed to your health. I do not always have the time to bake from scratch, although it is what I prefer. I have a few brands that I trust and I use them. Sometimes they cost a little more and sometimes they do not. Knowing I'm not eating anti-freeze or shampoo ingredients kind of makes it priceless.
Send me an email, janinemchale@empoweredplate.com, if you would like to talk further about what is in your food and ways to eat better.
Monday, April 9, 2012
Snacks - Part of a Healthy Eating Plan
As a health coach I inevitably get asked two questions: Can I have snacks? What should I be eating?
Yes, of course you can eat snacks. I like snacks and find that if I go more than 4 hours without eating I start to fade and my concentration isn't the best. A lot of people think of snacks as chips, pretzles, candy, etc. I think of those more as treats. A snack is something to tide you over until meal time and a treat is a special item that you don't eat regularly.
There are some great snack choices available, no matter where you are. I carry snacks with me when I know I'll be out working, running errands or out of the house all day. I keep portable items such as fruit, yogurt, nuts, trailmix, or a healthy energy bar, like a Larabar, in my bag. This way when I'm hungry I'm not grabbing for the first thing I see. I know the ingredients are healthy and it's something I enjoy.
On the off chance that I do forget my snack or I've missed a meal and need an additional snack, I know I have options. At a deli or convenience store I will get a piece of fruit and either a string cheese or a yogurt. Sometimes they have the small servings of hummus and baby carrots - I love those. At the drug store I'll pick up a Larabar or a Bora Bora bar - something made with fruit, nuts and other ingredients I recognize. If I can't pronounce it, I don't buy it. I've even run into a fast food place and purchased the small yogurt parfait or a salad. I just go in with a plan and stick to it so I'm not walking out with french fries and then wishing I ate something healthier.
What are your favorite snack strategies?
Are you looking to put together a healthier eating plan but not sure where to start? Send me an email, janinemchale@empoweredplate.com, and we can see if I am the one to help you get started. You can also visit my webpage: http://empoweredplate.com/.
Yes, of course you can eat snacks. I like snacks and find that if I go more than 4 hours without eating I start to fade and my concentration isn't the best. A lot of people think of snacks as chips, pretzles, candy, etc. I think of those more as treats. A snack is something to tide you over until meal time and a treat is a special item that you don't eat regularly.
There are some great snack choices available, no matter where you are. I carry snacks with me when I know I'll be out working, running errands or out of the house all day. I keep portable items such as fruit, yogurt, nuts, trailmix, or a healthy energy bar, like a Larabar, in my bag. This way when I'm hungry I'm not grabbing for the first thing I see. I know the ingredients are healthy and it's something I enjoy.
On the off chance that I do forget my snack or I've missed a meal and need an additional snack, I know I have options. At a deli or convenience store I will get a piece of fruit and either a string cheese or a yogurt. Sometimes they have the small servings of hummus and baby carrots - I love those. At the drug store I'll pick up a Larabar or a Bora Bora bar - something made with fruit, nuts and other ingredients I recognize. If I can't pronounce it, I don't buy it. I've even run into a fast food place and purchased the small yogurt parfait or a salad. I just go in with a plan and stick to it so I'm not walking out with french fries and then wishing I ate something healthier.
What are your favorite snack strategies?
Are you looking to put together a healthier eating plan but not sure where to start? Send me an email, janinemchale@empoweredplate.com, and we can see if I am the one to help you get started. You can also visit my webpage: http://empoweredplate.com/.
Thursday, March 29, 2012
Spring is Ideal for Greens
Since I've been on the theme of cleansing I'm going to stick with greens today. Greens are perfect for this time of year, especially since they help clear out mucus. The mild winter we've had has given way to an early spring season. My allergies have started up and greens help keep my sinuses clear.
It's also the season for asparagus, which, while not a leafy green, is ideal for a spring cleanse. It has a high fibrous content, it's low in calories, high in folic acid, potassium, vitamins K, C and A. It was also favored by King Louis XIV as a delicacy. Lightly steam or roast this for a wonderful addition to your meal. (Yes, it makes your pee smell funny for a little while. It's harmless and doesn't last long).
Leafy greens are also a wonderful choice. They are also filled with fiber, vitamins and minerals, they help purify the blood, strengthen the immune system, give you a light, flexible energy and help lift depression. I use spinach, dandelion, and arugula in salads; kale, chard and beet greens sauteed; and bok choy, cabbage and collards in stir frys.
The varities go on and so do the possibilities. Throw a handful of spinach in your morning smoothie. (the fruit will hide the taste, don't worry). Toss some kale in with your scrambled eggs for your own version of Green Eggs and Ham. I add in greens to my soups and chili as well, especially if I'm using a canned version.
Give a new green a whirl and see how you like it. You might just find a new favorite.
I am leading a spring cleanse on April 16, your choice of 5 or 10 days. Send me an email at janinemchale@empoweredplate.com if you are interested and I'll send you the details.
It's also the season for asparagus, which, while not a leafy green, is ideal for a spring cleanse. It has a high fibrous content, it's low in calories, high in folic acid, potassium, vitamins K, C and A. It was also favored by King Louis XIV as a delicacy. Lightly steam or roast this for a wonderful addition to your meal. (Yes, it makes your pee smell funny for a little while. It's harmless and doesn't last long).
Leafy greens are also a wonderful choice. They are also filled with fiber, vitamins and minerals, they help purify the blood, strengthen the immune system, give you a light, flexible energy and help lift depression. I use spinach, dandelion, and arugula in salads; kale, chard and beet greens sauteed; and bok choy, cabbage and collards in stir frys.
The varities go on and so do the possibilities. Throw a handful of spinach in your morning smoothie. (the fruit will hide the taste, don't worry). Toss some kale in with your scrambled eggs for your own version of Green Eggs and Ham. I add in greens to my soups and chili as well, especially if I'm using a canned version.
Give a new green a whirl and see how you like it. You might just find a new favorite.
I am leading a spring cleanse on April 16, your choice of 5 or 10 days. Send me an email at janinemchale@empoweredplate.com if you are interested and I'll send you the details.
Friday, March 23, 2012
What Brings You Joy?
That which brings you joy is something you are more likely to practice on a regular basis. I love dancing, it's so freeing and expressive. I am not the next great dancer but I enjoy it none the less. It doesn't feel like exercise to me, it's just fun. Is it exercise? Heck yeah. I am high energy and my heart rate goes up.
Hah, you thought I was going to say running didn't you? I do enjoy running and miss it when I'm not able to do it. Dancing is definitely my fall back though, I've been dancing since I was a child. My mom would put records on and we would dance together. When ever I'm tired of what ever exercise I'm currently doing I dance. I load up the ipod or put a good cd on and off I go. It brings back good memories and, at the same time, lets me do my own thing. Plus, I get to choose what music I want to hear and that also lifts my mood. That's a big bonus.
I know plenty of people who have an unused gym membership. Why give your hard earned money away if you don't like going to the gym? There are plenty of things you can do without a gym membership. You can workout at home, the park or find a class that excites you. To keep it consistant find someone who will hold you accountable. That could be a workout partner, a friend or a coach. Someone who will say," hey - how's the dancing, fencing, tennis, etc. going?"
What is your bliss?
Need help being accountable? Send me an email, janinemchale@empoweredplate.com, and we can set up a time to chat and see if I'm the one to help you.
Have a fantastic weekend.
Hah, you thought I was going to say running didn't you? I do enjoy running and miss it when I'm not able to do it. Dancing is definitely my fall back though, I've been dancing since I was a child. My mom would put records on and we would dance together. When ever I'm tired of what ever exercise I'm currently doing I dance. I load up the ipod or put a good cd on and off I go. It brings back good memories and, at the same time, lets me do my own thing. Plus, I get to choose what music I want to hear and that also lifts my mood. That's a big bonus.
I know plenty of people who have an unused gym membership. Why give your hard earned money away if you don't like going to the gym? There are plenty of things you can do without a gym membership. You can workout at home, the park or find a class that excites you. To keep it consistant find someone who will hold you accountable. That could be a workout partner, a friend or a coach. Someone who will say," hey - how's the dancing, fencing, tennis, etc. going?"
What is your bliss?
Need help being accountable? Send me an email, janinemchale@empoweredplate.com, and we can set up a time to chat and see if I'm the one to help you.
Have a fantastic weekend.
Monday, March 19, 2012
Time for Spring Cleaning
I was never one much for a cleanse. I figured my body knew what to do and didn't really need much help from me. I also like to eat and not chewing for a few days was not something I was going to do voluntarily. Then I was introduced to cleansing via foods, whole foods that a person could eat three times a day. It would give the body a rest from allergens, rev up the metabolism, help me shed a few pounds, get my eating back on track and I was intrigued.
So why does the body need a break? You may have a pretty clean diet but still breathe in toxins from the air or absorb them through your largest organ, the skin, if your water isn't filtered. Maybe you drink socially, have a lot of caffeine, eat sugary treats or just a few too many healthy treats. It could be that you're having a little too much pasta, bread, potatoes or cheese. Many of our convenience foods have ingredients that our bodies do not recognize as food and they confuse our system.
A cleanse is not a fast. It's more of a rejuvenation and a reminder to feed your body what it really needs and not just what you are craving. It's something I like to do in the spring and the fall, a sort of prep for the upcoming seasons. It's especially great in the spring when we're prone to congestion. Clean foods have a way of helping congestion leave the body.
I am leading a 5 and 10 day cleanse beginning April 16. You will have daily support, recipes, instructions for what do pre and post cleanse, as well as instructions for the cleanse itself. Please email me at janinemchale@empoweredplate.com if you are interested and I will send you the details.
So why does the body need a break? You may have a pretty clean diet but still breathe in toxins from the air or absorb them through your largest organ, the skin, if your water isn't filtered. Maybe you drink socially, have a lot of caffeine, eat sugary treats or just a few too many healthy treats. It could be that you're having a little too much pasta, bread, potatoes or cheese. Many of our convenience foods have ingredients that our bodies do not recognize as food and they confuse our system.
A cleanse is not a fast. It's more of a rejuvenation and a reminder to feed your body what it really needs and not just what you are craving. It's something I like to do in the spring and the fall, a sort of prep for the upcoming seasons. It's especially great in the spring when we're prone to congestion. Clean foods have a way of helping congestion leave the body.
I am leading a 5 and 10 day cleanse beginning April 16. You will have daily support, recipes, instructions for what do pre and post cleanse, as well as instructions for the cleanse itself. Please email me at janinemchale@empoweredplate.com if you are interested and I will send you the details.
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