Ten Tips to help you avoid overeating.

  1. Ask yourself are you sure you are hungry?

Check in with your body and ask yourself how hungry am I or am I perhaps just thirsty?

We live in a time where we are chronically dehydrated. Water after all is the elixir of life. Sometimes a big glass of water is all you need to stave off the feeling of hunger and get you to your next meal.

Our bodies have natural cycles, so stop and take a listen. If you don’t feel like eating then don’t. Mind yourself tho. You need healthy food as it is the fuel that keeps you going. If you feel light headed or dizzy, this could be a sign of your bloodsugar dropping and you need to get yourself to eat. If you are feeling satisfied then drink some water or clear tea instead of going for that fat and sugar laden treat.  Your body will be thankful.

  1. Portion control.

Cup your hands together,that’s your portion size. This is approximately the size of your stomach. Be sure to only eat this amount in one sitting. If you want more when you are done, then by all means have more. It typically takes 15 minutes after eating to realize that we are full. So take a deep breath relax and ask yourself if you are still hungry.

  1. Before you eat, connect.

Take a breath, relax into yourself, be thankful and grateful that you have a wonderful meal to eat.

  1. Look at your food

Do this as you are connecting. Think of the time it took to grow, the farmers who have grown it Connect with your food. Appreciate where it comes from and the good it is going to do for your mind, body and spirit.

  1. Take time to enjoy what you are eating.

Being in tune about your choices will keep you from making poor food choices.

But by no means punish yourself by not eating what you truly crave when you crave it. So eat the fudge or the potato chips, just not all the time or often. Keep them as a treat.

  1. Eat in a pleasant setting.

Don’t rush the nourishing experience. Go ahead and live in the moment when you take the time to eat. Acknowledge that you are taking the time to nourish yourself. Go outside if you can, find a place with a view. Just take that time for yourself, you deserve it.

  1. Chew Chew Chew.

Not only does this aid in digestion, your body will also have the  time it needs to tell your brain that you are full.

  1. What flavors you are tasting?

Take the time to discern each flavor. Can you taste a little rosemary? Is it bitter? Sweet? Just what kind of food are you allowing into your mouth? Feel the texture. Feel blessed that you have such wonderful food to nourish you.

Try and figure out  the ingredients such as spices and herbs that were used. Could you introduce that flavor into other dishes? What other flavors would compliment what you are eating?

  1. Put your utensil down between bites.

This allows your body to keep up. Giving a rest in between bites helps digestion and absorbtion and you guessed it.. Helps with letting you know when you are actually full.

  1. Take a healthy snack.

It is always easy to reach for the fast, cheap and easy selections, so keep something healthy on hand for these cases. Dried fruit, nuts or veg are always good go to.

Eat healthy stay vibrant!

Dreaming of Gardening

 

compost_et_copeaux_de_boisOn a beautiful snowy day i am still thinking about my garden. I think about what i am going to plant next year and where I am going to add fruit trees. I also think about the great compost that i am going to nourish my plants and trees with. This is something i can do for my garden throughout the winter months.

Composting is my way of thanking the earth for her beautiful bounty.

So there is a few ways you can contribute to get the nutrient rich soil your garden deserves!

First is traditional composting.

A balanced compost pile (or compost bin) is the  key to good composting.  There are two main categories for organic inputs in composting, green and brown material

The green material is made up of items high in nitrogen like kitchen scraps, weeds, flowers, grass clippings, and chicken manure. Compost that is high in this green material can cause the pile to become mushy and smell bad. So you want to ensure that you have a 3:1 ratio of brown material to green material in your compost pile.

The brown material is made up from woody and fibrous materials like wood chips, branches,  straw, wood ashes, newspaper, corn cobs and sawdust. Put too much brown material in the compost and you will find it takes much longer to break down.

Water, oxygen and temperature are also key components to your pile. Too much water can cause it to become mucky and too little will slow down the process. Outdoor piles typically only need a sprinkle if it becomes too dry as the extra water will be absorbed by the surrounding earth. Adding brown material in between the green will keep oxygen throughout your pile. If you find that your compost is not getting enough oxygen you can turn it over or give it a few pokes with a pitchfork to keep the oxygen flowing. As for temperature, your compost pile is doing its best when it is between 55 and 65 degrees Celsius.  

Second is Vermicomposting.

Vermicomposting is wonderful!  This consists of red wiggler worms breaking down your organic green material. This is a wonderful solution if you are living in an apartment and don’t have access to a outdoor compost pile or if you live in a city that doesn’t offer compost collection. The rules are pretty much the same as above with the exception of meat. I never put meat into my vermicomposter. I find egg shells to be okay though.

Vermicomposters are easy to make as well. I purchased a large tote with a lid drilled some holes in the sides and filled it with shredded paper a little soil and worms to start. I had a bin in my apartment for a year and found that as long as i kept to the 3:1 ratio i had no problem with the smell.  

The soil you get out of this bin is as good as gold! Red wigglers can eat their weight in food and the compost can be harvested in as little as 8 to 12 weeks!

Third is Bokashi composting

This one was new for me.

Bokashi is a Japanese word that broadly means “fermented organic matter.”

With this system you can compost all kinds of kitchen scraps, including dairy and meat products.

Layering Bokashi bran with your kitchen scraps is a process of using Effective Microorganisms (EM) to reduce food scraps into compost.

Once the bin is full it is set aside for a couple of weeks. You will need to drain the excess liquid off of the bin every couple of days… that is where having a bokashi bin is helpful as it comes with a spout at the bottom just for this.

The liquid that comes from the bin can be diluted and used as a fertilizer or poured full strength down drains to clear them.

The compost breaks down in about two weeks and is ready to be put into your existing compost pile or into a shallow hole dug out in your garden. You will want to be careful that your plant’s roots don’t touch the Bokashi though as it is still very acidic at this stage.

So no matter what you choose you know that you are going to get exceptional compost for you garden. Just another step in creating a vibrant garden and a vibrant you from the ground up!

 

Water the elixir of Life!

You know how important water is. You know you are suppose to get your 8 glasses a day. After all water helps in digestion,it promotes elimination, aids in the absorption and transportation of nutrients, circulation, creation of saliva, and maintenance of body temperature. And it is one of the most important ingredients in a detox or cleanse.

So how do you know if you are drinking enough water? First,  pay attention to how much you are drinking and what you are drinking throughout the day. Second, your urine is a great indicator. If it is dark in colour you need more water. Constant dehydration can lead to chronic dehydration and that can lead to migraines, lack of energy, painful joints and insomnia.

Did you also know that water is also essential for sleep? Water is important in the creation of Adenosine triphosphate (ATP). Biologists consider ATP to be the energy currency of life. ATP is found in cytoplasm and nucleoplasm of every cell. ATP is a high-energy molecule. ATP stores the energy we need to do just about everything, including sleeping. A low water environment means inadequate energy production and less efficient metabolism.

So how do you ensure you get 8 glasses a day, when you really don’t enjoy drinking water? Naturally flavored waters like mint with lemon or watermelon and jalapeno, fresh juices with no added sugar or salt, (see our recipe page for some ideas) and veggies and fruit are your best choices. All fruits are high in water content and cucumbers, celery, radishes and tomatoes are just a few of the vegetables that have a higher water content. Also decaffeinated organic teas are a great choice to keep you hydrated and healthy!! 

So be sure to drink up and enjoy!

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