What did you think about yourself the last time you saw yourself in the mirror naked? Did you like what you saw? Did you smile at yourself? Or did you try to cover up quickly, because you were once again reminded ever so rudely, that you didn't want to see that image that was you?
Anywhere between 90 and 97% of women questioned (depending on which magazine you read) dislike their bodies nowadays. Look around you. Picture yourself among your closest friends. Chances are, that not a single one of the ladies in your group truly loves her body. I know it's true for my circle of friends. We are all women in our late 30s up to upper 40s... and not a single one of them likes her body.
Most women think they are too fat. I believe, if we recorded the destructive self-talk of every woman, we would have countless hours of very sad material. Never ever would we speak like this to our friends. Never would we walk up to our best friend and tell her she looked disgusting, or that her belly was too flabby, or that her thighs were too fat. We love our friends! We treasure them! We don't want to lose them! When we ARE asked our opinion, we choose our words wisely.
There is nothing wrong with honesty. There is nothing wrong with criticism of yourself. It will prompt you to make a positive change. But self-destructive talk will only cause you to be sad, to be angry at yourself and the world. And it will probably only cause you to treat yourself with more disrespect.
But, aren't you worth it to be treated well by yourself? You are stuck with you for the rest of your life. Aren't you worth it being treated with kindness and love? Yes, you got to where you are by doing the wrong things, eating the wrong foods, not working out, or whatever else it is you did to yourself. BUT, you also have the opportunity every single day to leave the past behind you and to move forward with a new outlook on life.
Next time you step out of the shower and see yourself naked in the mirror, how about thanking your body for trying its darndest to keep you well and healthy? Why not make a promise to do your part by treating it well, because you are worth it? You got this! And your body will thank you for it. You may never have ripped abs or Jennifer Aniston's hair. But then, you also don't need to strive to be like someone else. Strive to be the best YOU! You are so very worth it!
8 medium size potatoes
1 small onion
5 tbsp oil
3 tbsp red wine vinegar
2 tbsp mustard
salt and pepper to taste
1/4 tsp nutmeg
1/4 tsp curry powder
Cook and peel the potatoes and set them aside to cool completely. When they’re cooled, cut them into 1/4 inch slices. Slice the cucumbers super thin. The thinner the better. Chop the onion into very small pieces.
In a salad bowl combine 3 tbsp red wine vinegar, 5 tbsp oil of your choice, 2 tbsp Dijon mustard, a quarter teaspoon nutmeg, a quarter teaspoon curry, salt and pepper to taste. Mix until well combined, then add onions, stir well, and finally add potatoes and cucumbers. Combine well.
Taste to see if you need to add anymore spices or vinegar. The potatoes really soak up the moisture, so it’s possible you’ll have to add a little.
This potato salad is a family favorite, and has been in my family since I was a kid.
4 chicken breasts, cut into strips
expeller pressed coconut oil (for frying the chicken)
salt and pepper to taste
2 tsp of paprika
2 tsp dill weed
1 medium onion, chopped
a dash of cayenne pepper
2 to 4 tbsp red wine vinegar
1 cup heavy whipping cream
2 tbsp arrowroot powder
2 cups water
1 spaghetti squash
Heat coconut oil in a pan. When hot, add the chicken and brown it from all sides. After a couple of minutes, add chopped onions, salt and pepper to taste, plus paprika. After browning the chicken on all sides, pour the 2 cups of water into the pan, cover with a lid and cook in medium low for about 20 minutes.
Now season with paprika, dill weed, and cayenne pepper. Pour in the vinegar. If you like it a little more on the sour side, add 4 tbsp vinegar. Add the whipping cream and stir well. Cover and cook on medium for another 10 minutes.
Now, mix the arrowroot powder with a half cup of water, then pour into the pan. Mix well. At that point, I like to cook the whole mixture for another 10 minutes at medium low, uncovered.
Before serving it’s a good idea to taste the sauce, and add salt or spices as needed. You may find you don’t have enough salt, or that you really like more dill weed.
The spaghetti squash can be prepared very quickly in the microwave, but I avoid the microwave. I cut the squash in half, take out the seeds, and bake it face down in a casserole dish for anywhere between 30 and 40 minutes, depending on the size of the squash.
I've heard it again just this morning: one woman was telling another woman that she was quitting red meat for good, because she has a family history of cardiovascular disease and high cholesterol. Part of me wanted to put on my NTP hat, march over there and educate these women about red meat... I wanted to tell them that scientists couldn't find a link between red meat and cardiovascular disease, or red meat and high cholesterol, or red meat and colorectal cancer. Even mainstream media is catching up with this information, that especially grassfed, organic red meat actually has benefits!
Yes, my dear steak, you have been rehabilitated! As a matter of fact, you are full of good things, like...
IRON: for women, in particular, red meat is a great source of iron!
Vitamin D: in particular it is 25-hydroxycholecalciferol. This is much easier assimilated than the same amount of Vitamin D added to milk. In a climate with low sun exposure meat is such great supplemental source of Vitamin D!
Zinc: Zinc is a component of enzymes needed for wound healing, and of course it boosts the immune system.
Other minerals: copper, phosphorus, magnesium, and selenium, just to name a few!
Oh, I almost forgot, did you know, that red meat has much more Vitamin B12 and iron than white meat? So, I guess I really should be eating even more of you, since I'm kind of low in both.
Dear Steak, you really rock my world. Marinated and grilled to perfection, and enjoyed with a glass of red wine, you are absolutely divine. I'm so glad I have a nice big pack of you in the fridge to enjoy for dinner tomorrow. Don't worry, others will slowly come around as well.
I made up this recipe after quitting grains and my daughter requested marble cake for her birthday. Marble cake is a popular cake in Germany, where people regularly eat cake as an afternoon snack. It's sort of like the English tea time. Only in Germany they call it "coffee and cake".
3 cups almond flour
3 tbsp tapioca flour
2 tsp baking powder
5 tbsp honey
2 tbsp unsweetened cocoa powder
1 tbsp vanilla extract
1/3 cup melted coconut oil
Preheat oven to 285F.
Add 4 eggs into a bowl, separate 5 eggs, and add egg yolks to the 4 eggs. Mix with an electric handmixer. Add in almond flour, tapioca flour, baking powder, honey, vanilla extract, and melted coconut oil and mix well until you have a nice batter.
Beat egg whites until peaks form.
Pour half the batter into separate bowl, and fold in half of the egg whites gently.
Add the unsweetened cocoa powder to the other half of the batter, mix it well.
Fold other half of egg whites into the chocolate batter.
Pour the chocolate batter into a greased bundt cake form. Pour the white batter on top. Use a fork to create a marbling effect. (For this birthday cake, I actually put layers of chocolate and white on top of each other.)
Bake for one hour, remove from the oven and turn over within a few minutes.
Eating a delicious meal is one of the greatest pleasures in life. The explosion of flavors, of herbs and spices combined, paired with a glass of wine, usually manages to make me calm and happy. Even the preparation of such a meal gets me excited, and I look forward to arranging the food on our plates, to set the table nicely. I envision the faces around the table, when my family tastes my new creation.
But how often do we eat in a rush? How often do you throw on your clothes, gather your things and grab a quick bite, before you hurry to work? How many times do you eat your lunch while working or running some errands? Did you know, that an increasing number of people eat their meals behind the wheel?
The problem here is this: eating should happen in a parasympathetic state. What does this mean? You should chillax before you start eating! You see, your digestion starts in your brain. And if you’re in a sympathetic state, meaning you are in your fight or flight mode, you cannot start your digestion properly. Yes, you’re functioning great, because you’re pumping plenty of blood into your muscles and brain, but you’re not pumping it into your digestive organs, and that’s bad news.
The quick and easy solution is to make a little more time for this most important time when you eat a meal. Before you eat, take a few deep breaths, slow down, relax!
Next, chew your food thoroughly. This is extremely important to let that salivary amylase start the digestion in your mouth. Set down your fork while you chew. Be aware of the taste of your food. Is it spicy, sweet, or salty? Can you taste the spices and herbs?
Don’t think you can get away from work? Come on, it’s not going to run away from you, if you leave your desk for even 15 minutes. Get rid of distractions that keep you from getting into that parasympathetic state. No phone, no TV, no computer… just you and your meal. Your work will be there for you upon your return. I promise. ;)
Really, do yourself this very important favor. Your body is going to thank you for it. I’m not telling you to meditate in front of a full moon. But a few deep breaths and some happy thoughts will go a long way.
Do you have children? I do! Without them, I’d likely never even think about making granola. But they dig it, and they are bored with eggs. Heck, one of them doesn’t even eat eggs. A friend of mine (hi, Sharon!) shared her homemade granola with our class recently, and she mentioned ingredients like almonds, cocoa powder, and honey. I went home and forgot about it. Until about a week later, when there was drama because of a lack of “decent breakfast foods”. I checked my pantry and found some ingredients, I thought would work. And did it ever! Here’s what I did.
3 cups almonds
1 cup walnuts
1/2 cup chia seeds
4 tbsp unsweetened cocoa powder (or whatever you prefer)
1/2 cup honey (warmed up)
1/2 cup melted coconut oil
In a food processor, blend the almonds and walnuts, until you have some bigger pieces and some nut meal. Add the chia seeds and cocoa powder and stir them in until well combined. Finally add the honey and coconut oil and mix until completely combined. I did this with a spoon. You can add a little more liquid if needed. Spread out on a cookie sheet lined with parchment paper and bake at 200F for about 30 minutes. Set out to cool completely and fill into jars. Enjoy with yogurt, coconut milk, ice cream, or just by the handful.
yesterday, I had to defend you once again. People are slowly starting to accept you as a health food, but there are still plenty of them out there, who just don’t know you well enough to understand what a great little powerhouse you are! And then I had this conversation yesterday, when a woman called you a “useless dairy product”. Of course, I asked her why she would think that you are a dairy product at all. And she said, it was because you were sold in the dairy section right next to the milk. Given the choice, she’d rather buy the milk, because milk is “good for your your bones. Eggs just give you high cholesterol.” Can you believe such ignorance, little Egg?
Of course, I tried telling her that you are not dairy. And I also tried telling her that, when bought from happy chickens, who get to eat grass and bugs, you are full of great nutrients like: omega 3s, choline, selenium, biotin, carotenoids, manganese, Vitamin B12, iodine, Vitamin A, Vitamin D, and so much more!
But she insisted, that your cholesterol hurts her body, and that she will not eat more eggs than absolutely necessary. I pointed out studies to her, that found no link between egg consumption and increased cholesterol. But, little Egg, at that point, I think I lost her already. I think, in her mind she had already wandered over to the cereal aisle where she would go and find enriched something or other cereal, fiber rich, and heart healthy. So, I let her go with the recommendation to research the subject a little more, so she can make an informed decision.
Dear Egg, I’m a believer! I have been eating lots and lots of your egg friends over the past three years. My cholesterol is fine, and so is my health. You are, and forever will be, my good friend. I love you hard boiled, fried, scrambled, as an omelet, quiched, or really, any way you are served.
Speaking of which, time for breakfast.
recently, I ordered a “Paleo Bowl” at a local restaurant. I was so happy they had food that I could eat without a care of what was in it. Of course I was a tad bit surprised to see just how low fat it really was. Vegetables and meat taste good. But fat? It makes it delicious.
You know, Butter, this takes me way back into my childhood. When I was a little girl, my grandma invited me to have breakfast with her on Saturday mornings. My parents had already converted to the not so good margarine, but my grandma still used good old You! She would spread a thick layer of you on a breakfast roll, then put another thick layer of raw honey on top. I know, I know, bread is not good for you. But oh, the combination of honey and butter, I will always, always love it.
Back at the local restaurant I took my Paleo Bowl to the counter and asked the young lady behind it, if it was possible to get a side of butter. You won’t believe the look she gave me, Butter. She seemed upset at even the thought that someone would voluntarily ask for butter! But she put on a smile and told me they don’t use butter… at all. That made me stare at the food, and I couldn’t help wondering if they had added any kind of fat at all in the cooking of this meal.
Anyway, I suffered through the rest of the day in class (yes, this was my finals weekend for Nutritional Therapy), knowing that my lack of fatty acids made my brain less receptive for all the information. Also, only two hours after my meal, my stomach was growling. I was so hungry for something fatty!
Butter, I’m so very sorry that so many people still think you’re the bad guy because you’re a saturated fat. They don’t understand that you are full of great fat soluble vitamins, like A, E, and K2!
And saturated fats are actually NOT bad for you. Science has finally caught up and found no link between saturated fats and cardiovascular disease!
I also learned recently, that butyrate in butter, may actually prevent people from gaining weight, and your fasting triglycerides and insulin will actually be lowered! Also, saturated fats with omega 3 and omega 6 actually helps balance inflammation in the body. Wow, Butter, I’m starting to think you’re somewhat of a…. health food!
Of course, when it comes down to it, you’re really just incredibly delicious! When I came home that night, I had a big load of leftover spaghetti sauce with a heap of butter on top. I should always eat spaghetti sauce with butter. Heck, I should put You on bacon… on eggs… on a spoon full of honey… in my tea… in baked goods… You catch my drift!
Anyway, I gotta go. Breakfast is calling. See ya in the fridge!