Think Before You Eat!

Food is such an important part of our lives, we eat to live and some of us live to eat (especially when we are talking about treats). However, have you ever thought about how you eat or how it makes you feel after? Sometimes? Maybe? No time to think about eating?

So many of us eat ridiculously fast without even thinking about the food we are eating. We live so fast paced that we eat on the run, watching tv, reading magazines, on the phone or while catching up on the gossip on facebook. Some people even eat in bed. I personally think that’s a bit grosse, unless it's a surprise breakfast in bed!

We eat unconsciously, our minds are busy on something else and therefore, not on what we are eating or how much we are eating. The consequences of this are over eating, eating too quickly and not chewing our foods, which can lead to a series of digestive problems and becoming overweight.

So I’m not telling you to all become perfect eaters, chewing each bite a 100 times because that is unrealistic and not fun. But I do think it’s a good idea to try and be a bit more mindful of how you eat, what you eat and also try to concentrate on eating at meal times rather than multi-tasking.

Digestion starts while you are cooking, the smells of cooking help trigger you salivary glands to start to produce digestive enzymes in your mouth, this sends messages to the cells in your stomach which produce additional enzymes and stomach acid which will break down the food upon arrival. When we grab food on the run, or eat under stress our bodies aren’t ready for food. Many people constantly suffer from bloating, indigestion which can often be relieved by changing the way they eat.

When we eat too fast, on the run or under stress, the sensors that connect our digestive tract to our brains are not triggered. Our bodies aren’t prepared for digestion. This also applies to feeling full. By the time our brains get the message that our tummies are full, we’ve already inhaled a massive meal and our bodies haven’t realised we’ve eaten, even though our stomachs are full of food.

So here are a few tips to become more mindful at meal times, just have a think about them next time you eat. Try and implement a few of them and see how you feel.

Eat at a table - I know it is some times impossible to eat at a table but try to at least eat your evening meal at a table and not in front of the TV or computer. Avoid stressful environments which will wreak havoc with your digestive system.

CHEW CHEW CHEW - So many of us sit down and inhale our food, so try to slow down and chew your food. If food isn’t chewed properly it means that there’s more work for the rest of your digestion system (your stomach doesn’t have teeth), so just make sure the food is broken down before you swallow.

Don't drink and eat - By drinking too much at meal times it can dilute our digestive juices so that they don’t breakdown the food as efficiently as it should. Try drink before or 30 minutes after a meal to prevent this and if you do need to drink during the meal just take little sips.

Appreciate your food - Notice the flavours, the texture and goodness. This sounds crazy but it will help you appreciate good quality food and once your taste buds become alive it will help you to make healthier choices and you will appreciate the nutrients the food is providing.

Get cooking - I know some people find it hard to find time to cook and others hate cooking but it doesn’t have to be fancy. Just making simple dishes from scratch can be very rewarding and they will also be far healthier than anything you buy in a packet.

Eat and only eat - This means making meal times exclusively for eating. Your digestive system will thank you.

Slow down there cowboy - Eating slowly will help your stomach realise when it is full. This will then give your brain enough time to get the message that it is time to stop eating and help prevent over eating.

Left-overs are good - Most of us grew up being told to eat everything on your plate but you don’t have to eat everything and it’s ok to have left-overs as they are very useful for lunches the next day.

Hopefully, these few tips will help you to be satisfied with less food, improve digestion and help increase your enjoyment of food and meal times.

Steph :)

I’d like to present the breakfast of champions……

The Green Smoothie

My favourite way to start the day is drinking a bright coloured green smoothie. You may think I’m crazy but they are actually yum, so full of goodness and it will make you feel super energised and ready for the day ahead.

Green smoothies are all the rage at the mo, just search them and you will find a million recipes. Nutritionist to the stars Kimerberly Synder calls them “Glowing Green Smoothies” and blogger Angela Liddon has even created a blog dedicated to them called The Green Monster.

So what they are they?

Well, they pretty much consist of lot of green leaves, some fruit and liquid and we are not talking about Mojitos!!!!! Unless it’s the weekend of course :-P There are lot’s of other ingredients you can add but these are pretty much the basics.

Why should you start drinking them?

It is a great way to incorporate tremendous amounts of greens into your diet (far more than just eating your veggies). It’s also the easiest and quickest way to consume a salad volume amount of veg too.

To get the most nutrients out of greens, it is a good idea to blend them. Nutrients are encased inside plant cells and the cell walls need to be ruptured so that you can absorb and assimilate the maximum amount of nutrients from your greens. Most of us don’t chew our greens enough to break the cell walls and therefore blending does the job for you.

More reasons green smoothies are so good for you:

• Help hydrate you first thing in the morning
• Fruit will give you energy and antioxidants and mask the bitter green taste
• The greens are high in fibre which will keep you full and help keep your digestive system healthy
• Greens are very alkalizing in the body
• Greens are a good source of many vitamins such as A, C, K and folate
• Greens are also a good source of minerals such as iron, non-dairy calcium and magnesium

What you need?

• A blender or even a hand blender will do the job
• Greens such as flat kale, lettuce or spinach (I think spinach works the best)
• Fruit – Banana, pineapple, mango, apple, blueberries (any berries in fact)
• Liquid – Filtered water, coconut water, coconut milk, almond milk, rice milk etc
• Added extras - protein powder (rice, hemp, whey), chia seeds, milled flaxseed, bee pollen, maca, spirulina, super greens, coconut oil, almond butter.

So here are a few recipes to try:

The Popeye

1 glass of coconut water

1 banana

1 big handful and a half of spinach

1 tbsp ground flax

Berry Green

1 glass of coconut water

1 banana

1 big handful and a half of spinach

1 handful of blueberries

The Hulk

1 glass of coconut water

1 banana

1 big handful and a half of spinach

1 handful of frozen blueberries

1 tbsp chia seeds

1 scoop of Sunwarrior protein chocolate flavour (other protein powders work also)

1 tsp Sunwarrior ormus greens

1 tsp of bee pollen

Throw all the ingredients of your chosen smoothie into a blender, serve and enjoy. 

Allergens and Intolerances
Gluten Free (GF)	Yes
Dairy Free (DF)	Yes
Sugar Free (SF)	Yes

Monday Morning Motivation

Monday morning is here again and for most of us it is hard to get the old head in gear and motivated especially when you know the weekend is a whole 5 days away, ouch!!!  

Be grateful!

I think sometimes when we are on the treadmill of life, we are always rushing, our minds racing thinking of what we have to do next and will we ever have time for any of it. We often forget to  step back and take a moment out to appreciate and be grateful for what we have in our lives and the people who make us happy.

Take a second to think about yourself!

Most of us run around thinking (or worrying) about other people, especially those with children. You probably never have time for a thought for yourself. We often worry about what other people think of us but we rarely stop to check in with ourselves. How are we feeling today? By just stopping to take a moment to make sure we are doing okay and a quick mental note to approve of ourselves can turn your mood around.

Anyway, you are probably thinking this is all a bit much for a Monday morning, lol! So, I have put together a collection of motivational sayings and affirmations which might make you think, smile and be grateful for just a moment.

Enjoy your week and don’t forget to pop back later on the week when I post my next blog.

Steph ;-)

Easy Peasey Butternut Squash and Red Lentil Soup

Happy Friday!

Here is my first recipe that you can try over the weekend. I didn’t realise how hard it would be to post a recipe, but I found writing it down difficult as I often don’t measure, I guesstimate!!!! So the measurements can be a little relaxed and it won’t effect the soup. I also need to work on my food photography skills. So for today’s post I have just used a lovely pic of someone else’s delicious looking squash soup ;-)

This soup is yum, thick and creamy and perfect for making at the beginning of the week and portioning up for lunches or for last minute meals from the freezer. Butternut squash is rich in the antioxidant beta-carotene, which will mop up free radicals and prevent them damaging cells and therefore is an anti-ageing nutrient.

Lentils are high in fibre and contain lots of the B vitamin folic acid. Remember it’s not just important for pregnant women it has many functions in the body and can help reduce the risk of age degenerative diseases. So to the recipe...

You will need!

• 1 tbsp of coconut oil (olive oil or butter would work too)
• 2 garlic cloves
• 1 medium sized onion
• 2 celery sticks
• Half a butternut squash
• About 200g of red lentils (don’t forget to rinse)
• 1 litre of hot veg stock (use the measurements of your stock cube. If you using Marigold Veg Bouilion powder it’s about 2  - 3 tsp’s)

What to do!

1. In a large pan sweat the onion for about 5 minutes throwing the garlic in half way through.
2. Pretty much start adding in all the veg as you have chopped them, then add the lentils and stock.
3. Give it a big stir, bring to the boil then simmer for 15 - 20 minutes.
4. Blend until smooth.
5. Season with pepper and serve.

Serve with bread and hummus or a dollop of crème fresh on top. Enjoy!

Hope you have a good weekend.

Steph

The 80 / 20 rule

We are very good at putting our minds and bodies under pressure and I think when we are trying to achieve healthy happy bodies we have to feed it the best nutrition we can afford, move as much as we can fit into our schedules and not beat ourselves up when we over indulge.

Often when we set off on a new healthy venture with such enthusiasm it’s all or nothing. For example this year Billy (who loves Maccy D’s) decides he is only going to eat raw food and never drink again starting January 1^st. However, he is living in Ireland and it is freezing, he can’t cook and all of his friends meet up every week in the pub. This leaves Billy, very cold, hungry, and depleted from only eating raw carrots, apples and bananas and a Billy no mates.

I’m not saying a raw diet or being tee total is bad, much the contrary I think we all should eat more raw food and drink less. However, throwing yourself in 100% is a recipe for disaster, setting yourself up for failure. Don’t worry I have been there on many occasions being so strict with what I eat that the next thing is that I have devoured a whole loaf of gluten free bread (which wasn’t even nice by the way) and half a jar of peanut butter. I know, you're probably thinking this girl is grosse but we have all been there, be it with a tub of ice cream, followed by a packet of biscuits, pizza…..or whatever.

Remember Bridget Jones? 

You don’t have to be perfect all the time.  Many people believe that one piece of cake you had over the weekend caused you to blow your diet. Physiologically this never happens but from a psychologically point it happens all the time. People will often completely fall off the wagon and quit their healthy eating plan when they think they have eaten something they shouldn’t have.

The important thing to remember is we are only human and there are times when you’re going to slip up…it's ok! All you have to do put it behind you and move forward.

So what is this 80/20 rule? You may be familiar with the 80/20 rule in a business context like 80% of your sales come from 20% of your clients. In a similar fashion, the 80/20 rule is a great guideline which can be applied to what you eat and drink.

I think if we all tried to consume whole, natural foods 80% the time and left the other 20% for sensible moderation we would have far less health problems in the world.

So what is your 80/20? 

My 20% is open for things like a wine, dark chocolate, yummy raw chocolates treats… or even better coconut chocolate treats, home baked chippies or pop corn..... yummmmmmmie!!

Bottom line is don’t freak out and panic if you slip up. Simply get back on track and move forward.

About me

Hi I’m Steph and welcome to my wellness project.  I'm a Nutrition and Health Coach; a Manx (born on the Isle of Man) living in Dublin, Ireland and a 20 something finding my path in the world.  I'm basically a bit of a health junkie but I still have a bold streak and like to indulge now and then which is healthy right?  The 80/20 rule is my thing.

I am using this blog as a way of connecting with the world, meeting people like me and unlike me, sharing my stories, and documenting my journey and challenges in becoming even healthier and fit.  I hope that my love for fitness and healthy eating inspires you.

Thank you for reading and I hope you enjoy my blog.  If you don’t, thanks for stopping by anyway!

Steph