The Emotional Side of Eating

We all want to have more energy, vibrancy, and feel and look our best. This starts with getting the most out of what we consume. Of course, we want to choose to eat nutrient-dense, whole foods such as grass fed meats, organic fruits and veggies, and properly prepared whole grains and legumes. Getting more nutrients out of our foods depends on good digestion. Many people take supplements such as digestive enzymes, apple cider vinegar and others to aid their digestive process. But, we often fail to address the very first organ that begins the digestive process:  the brain. The state of mind we are in while we eat, how we eat, and what we think about all affect our ability to get the most out of what we eat. Here are some tips, adapted from one of my instructors, Amy Lupton, NTP of Life Root Skin Foodie, at the Nutritional Therapy Association

1. Slow Down- We all live fast paced lives these days, which wreaks havoc on our digestion, as we cannot ideally digest when we're in a "fight or flight" mode of reacting (sympathetic dominance). We digest best when we are in a "rest and digest" mode, or parasympathetic dominance. Slowing down and taking time to be present with our food, chew well, and enjoy your surroundings and meal are paramount.

2. Be Thankful- God has blessed us with our daily provision, so remember to take the time to pray and truly be thankful for each morsel of food you are given. Remember those people who have grown each ingredient, produced the food, and lovingly prepared each meal. Celebrate these gifts each time you sit down to eat!

3. Eat in a Relaxed State- Whenever you eat, be mindful of your body and mind's state. Be present with your food and don't wander. Capture every moment you're eating and stop multitasking (i.e. don't eat in front of your computer or the TV!)

4. Breathe- Take 5-10 long, slow, deep breaths before each meal to help relax. Oxygen is the key nutrient needed to enhance our metabolism and for life itself. When we breathe fully and deeply, we invite peace and calm into our being and affirm our presence.

5. Choose Pleasure- Good food is a joy and one of our greatest gifts in this life. This joy is a powerful digestive catalyst, starting the process literally when our mouth waters over something delicious. Food is part what makes life worth living each day. Savor these moments!

6. Love Yourself Through Your Food- High quality food is a gift of love to our bodies. Food that is grown and produced sustainably with love and care is a blessing of nourishment to ourselves and one of the primary steps in self love. 

7. Trust Your Intuition- Our bodies ask us to listen. They speak to us through signals which offer insights into how and what we eat. Learn to listen to your body and honor it through the choices you make. 

8. Take Your Thoughts Captive- If our minds carry self attacking thoughts, our relationship with food can become painful. Be kind with how you speak to yourself. Choose to care for yourself with positive, uplifting and inspiring words. If negative thoughts do present, release these to God and show grace to yourself. This is a process and we're all on a journey.

9. Let It Go- Once your meal is finished, let it go and enjoy the rest of your life. Stop obsessing, release any guilt or worry about food, calories, or weight, and use all the nourishment you've just received to fuel your creativity, do wonderful works, and be an agent of change and love in the world! 

Good digestion starts with your brain!

Chicken Pot Pie with Almond Crumble Topping

Hello friends! I haven't posted a recipe in a while as I've been focusing mainly on my one on one nutritional therapy clients and my group RESTART classes (see more in the Services section of my site). I have missed sharing what's going on in my kitchen and hope you enjoy this recipe, which is my healthier-version of a classic comfort food, chicken pot pie!

It has been raining nonstop in my area all week, which inspires me to turn on the oven and create some love in the kitchen for my family. I tend to want to stay inside and snuggle up on the couch with a cuppa tea and a good book during rainy weather, and this is a simple but scrumptious recipe that warms you inside and out. 

Ingredients:

3 cups cooked chicken, diced

2T butter + 3T separated  (I prefer Kerrygold grass fed)

1 yellow onion, diced

3 stalks celery, diced

3 carrots, diced

1 small pkg. mixed frozen veggies (about 1.5 cups- I prefer Cascadian Farms)

4 cloves garlic, minced

1/2 cup chicken bone broth

1/4 cup coconut milk

1 tsp arrowroot flour

sea salt and pepper to taste

1/2 tsp oregano

1 T parsley

1/2 tsp tumeric

1.5 cup almond flour

Directions:

Preheat oven to 350 degrees. In a large skillet, melt 2 T of butter. Add celery, onion, carrot and garlic and saute until slightly tender. Add chicken, broth, seasonings and cook 3 minutes more. Add coconut milk and frozen veggies and cook 2 minutes more. Pour filling into a greased 9x13 glass baking dish. In a saucepan, melt 3 T butter, then add 1.5 cup of almond flour. Stir until small clumps form. Crumble with fingers and sprinkle mixture over filling in baking dish. Bake uncovered for 20-30 minutes, until topping is golden. Enjoy!

GF/DF Mac and Cheese

I don’t know what food screams comfort to me more than a creamy, warm, savory bowl of mac and cheese! Alas, for many including myself, processed gluten and dairy-containing foods no longer serve my body well. So, what’s a girl to do?

I experimented with a few combinations and possibly a few mishaps and have FINALLY created a winner recipe for a creamy mac and cheese dish that hits the comfort food spot and is completely gluten AND dairy free! For those who may wonder, even my gluten and dairy loving friends have enjoyed this dish! To your health!

Ingredients

• 1 1/2 c raw cashews

• 3 Tbsp lemon juice

• 3/4 c water

• 1 1/2 tsp fine sea salt

• 1/4 cup nutritional yeast

• 1/4 teaspoon chili powder

• 1/2 tsp garlic powder

• 1/4 tsp turmeric

• pinch of cayenne pepper (optional)

• 1/2 tsp spicy brown mustard (or dijon works here)

• 16 oz Elbow or shell pasta of choice (gluten-free, if needed)

• freshly ground black pepper

• paprika , for garnish

Instructions

1. Prepare the pasta according to package directions. (I use Tinkyada Joy rice pasta)

2. While the pasta is cooking, combine the cashews, lemon juice, water, salt, nutritional yeast, chili powder, garlic, turmeric, cayenne (if using), and mustard in a high speed blender and blend until silky smooth. If the mixture is too thick, add 2-4 more tablespoons of water and blend again.

3. Once the pasta is tender, drain and rinse it, then return the pasta to the pot and stir in the cheese sauce. Season to taste and serve! Enjoy!

Asian Lentil Soup

I don't know about you, but in the summer months (especially here in Texas!) I don't always want meat for my protein source. Although I eat primarily a primal-type diet which typically excludes all legumes (beans/peas), I do seem to tolerate these protein-packed vegetarian options well when I spend the time to properly prepare my legumes beforehand. Soaking and sprouting beans and lentils in a nutshell helps to increase digestibility for most people and allows more of the nutrients within to be utilized, and is what all traditional cultures did when consuming their legumes. I would much rather spend the time ensuring my food doesn't hurt my digestive system, especially with an autoimmune disease linked to leaky gut.  This being said, I don't always have the time to soak and sprout my lentils, so I was super excited to see pre-sprouted dried green lentils in the bins at my local Whole Foods! If you can't access this store near you, try these from Amazon (see below). Here's my summer pureed soup which combines tasty lentils with some of my favorite Asian-inspired flavors for a meatless, one-pot, easy dinner. Enjoy!

Ingredients:

2 T coconut oil

1 onion, chopped

3 cloves garlic, minced

3 T ginger, peeled and minced

1 t red curry paste (or more to taste)

1 T ground coriander

1 T cumin (or more to taste)

2 c full-fat coconut milk

2 c green or French lentils

2 qt chicken or vegetable broth (plus a bit extra if needed)

optional:  top with fresh cilantro, limes, or chopped pistachios

Directions:

In a large dutch oven or soup pot, heat the coconut oil over medium-high heat. Stir in the onions and saute until translucent. Next, stir in the garlic and ginger, and stir. Then, add curry, cumin and curry paste. Mix well. 

Reduce heat to medium and add coconut milk and broth. Let cook for 5 minutes. Next, add the lentils and stir. Further reduce heat to medium-low and cook for around 30 minutes, stirring frequently to prevent sticking. As more liquid as needed. 

When lentils are thoroughly cooked and tender, use an immersion blender to puree until smooth. Use extra broth as needed to thin. Check seasonings to taste. Garnish and serve!

Creamy, satisfying lentil soup!