Is Comfort Food Unhealthy?

Is Comfort Food Unhealthy?

Depends on who you ask. Most dieticians, nutritionists, and A-Shake-a-Day-Karen would say no. But is it true? Should we be ashamed when we seek comfort food because of its health factor?!

Is Comfort Food Unhealthy?

Yes and No.

Yes

Well placed comfort is NOT unhealthy. Often comfort food comes with relished memories and those memories should be celebrated. Comfort food literally feeds sensory needs and often we are instinctually seeking that sensory input. Comfort food tends to be a shared experience or can become one. The more welcomed people eating with you the better.

No

The danger in comfort food is the why. Emotional eating is indicative of a deeper problem. A little sadness isn’t problematic, but deep grief, stress, frustration is not a reason to seek comfort in food. It’s unhealthy. Recognizing when you’re emotionally eating is a victory. The next step is utilizing tools to better heal emotions and change habits. Consistent eating of processed, high sugar, refined, and high fat foods for comfort is seriously unhealthy. A splurge day every once and awhile is okay, but eating it often increases your risk for a variety of diseases.

Feed your senses and memories. Within reason. Be wary of why you’re eating comfort food and what it is. Food relationships need to be enjoyable while sustaining you.

Comfort food can be healthy.

JRiley

Holistic Health Practitioner

What Does It Mean to Eat to Live?

What Does It Mean to Eat to Live?

There is a legitimate nutritional program named Eat to Live; yet, most often when this term is used it holds various meanings. Personally, “eat to live” is complex. I want to eat to live. Eating to heal and live better. Eating to live and do more. Sometimes, I live to eat. I am a foodie after all. Eat to live can be a judgemental statement or a revealing of guilt statement. Are we eating to live make food bad? or eating bad? Are we ignoring our relationship with food?

What Does it Mean to Eat to Live?

Eating to live means your food relationship is nutrient dense and enhances your quality of life. It is NOT saying food is bad or eating is bad. There are some food relationship complications that we do need to deal with and understand.

Photo by Daria Shevtsova on Pexels.com

The Guilt Factor

You are in a relationship with food! We should not feel guilty eating or enjoying eating. You should enjoy your food and love the plate time you have. Do set boundaries with toxic food relationships. Refine sugars, high fats, processed foods need to be limited or eliminated for the optimal food relationship. Doritos once a month? Sure. Not daily.

Gratitude

The beliefs about your food relationship is the energy you put in your meal and your body. It literally changes your chemical processing. Demonstrate gratitude when you have food and when you are someone else cooks your meal. Yes thank yourself! It doesn’t matter to you, say thank you.

Photo by Ketut Subiyanto on Pexels.com

Eating to live isn’t about food being bad.

Eating to live is recognizing that your food relationship can heal or destroy you.

The food relationship conversation continues- subscribe and receive no BS food relationship guidance.

JRiley

Holistic Health Practitioner

Is Food Really Medicine?

Is Food Really Medicine?

” Let medicine be thy food and let food be thy medicine”

Hippocrates (allegedly)

There is truth and there is stretched truth.

Is Food Really Medicine?

Truth.

What you eat affects your body. Food as medicine is a preventative health care investment. Food can be a prescription to specifically address and promote healing. Heart healthy diet? Food as medicine. Diabetes diet? Food as medicine. Plant based? Effective food as medicine for many. On the flip side, when damaging foods are part of the relationship, they can contribute to disease and overall ill health.

Foods can heal or destroy you.

Stretched truth.

“Food as medicine” that has meaning of eating certain healthy foods or that only eating super foods will make your problems will away is the stretched truth. Food as medicine is part of holistic medicine. Holistic medicine for your health includes: Hygiene. Exercise. Proper sleep. Stress. Relationships. Boundaries. Food relationship is part of the healing process.

Missing Truth.

What you believe and how you relate to your food affects how you process food and contributes to your mental health. Beliefs like: guilt, hate, disdain, elitist. Yes, elitist- your food relationship is better than anyone else. All of these affect food choices and digestion. Negative beliefs or thoughts induce stress. Stress impacts many biological processes, including digestion. Loving yourself in each stage of your food relationship is part of food as medicine.

  • Be thankful when you have food.
  • Have grace when you don’t make the best choices.
  • Find power in making small changes.

Ignore the assholes who say you can only eat raw, salads, or juice/shakes to be healthy or this is food as medicine. It’s just bull shit. You can eat healthy doing these things and you can eat healthy in a variety of other ways. You can eat healthy with frozen veggies. You can eat healthy and hate salads.

How to Eat Food as Medicine Overall

  • balanced vegetables
  • discovering food sensitivities
  • more whole grain fiber
  • less boxed or premade foods
  • more herbs and spices
  • less salt
  • loving where you are in your food relationship
  • be thankful
  • donate foods
Photo by mentatdgt on Pexels.com

Food as medicine is the entire relationship you have with your plate. This includes what you believe about yourself and your food relationship. Food donations when you can certainly helps. That’s positive energy for others and yourself. Food as medicine goes with self care, mind care, and appropriate physical activity.

Food relationships are a part to holistic health care.

JRiley

Holistic Health Practitioner

What Foods Can You Eat on a Plant-Based Diet?

What Foods Can You Eat on a Plant-Based Diet?

Well…just about anything.

There isn’t a plant-based diet police. Maybe there is, ignore them. Plant-based diet is more about emphasizing plants and eating less processed/refined foods. It’s about the sciences of Ayurveda, Blue Zones, plus others bringing the importance of our food relationships in our healthcare. Plant-based is more of a food relationship math ratio with options.

Mostly Plant, all the health.

What You Can Eat on a Plant Based Diet

This is what our food relationships need to see more of.

  • Fruits
    • But what about the sugar? One my favorite, Nutritionfacts.org addresses the sugar factor of fruits. The problem with sugar is when it’s added to foods or altered from plants to put in foods. Your body does not process fruit sugars the same way as added sugars. You need fruits and the nutrition they offer. Three one cup or one whole fruit serving a day is what we need.
  • Vegetables
    • “Eat the Rainbow” they say, sometimes me too. But what does that actually mean??!! Simply put, variety. Greens are a daily must but can look different. Aim for two servings of greens a day. Cruciferous vegetables need one serving daily- your cabbange, broccoli, cauliflower to name a few. The point is to be adventurous and rotate out. Spinach or kale does not have to be daily.
  • Whole Grains
    • Quinoa or to not to Quinoa. An excellent grain but not totally necessary. Do not have have to go gluten free either. Whole wheat, oats, quinoa, amaranth, buck wheat, rice are all perfectly acceptable.
  • Legumes/Beans
    • These are your protein, vitamin, and fiber contributors. Peas and a variety of beans. Caution with canned versions with salt.
  • Nuts and seeds
    • Your brain and nerve loves omegas. Nuts and seeds have that and more.

What You Should Eat Less of on a Plant Based Diet

  • Meats and Dairy
    • You can still eat meat and dairy but this is where the math kicks in the most. According to The Whole Foods Diet, meat and dairy should be in the 10% of your food relationship. Say you eat three meals a day and a couple of snacks- your meat and dairy should be about one snack serving a day. Personally, it’s a working progress. It becomes easier as you gather recipes and find quick snacks/meal ideas.
  • Processed foods
    • Generally speaking this is frozen or boxed meals, sides. Even some prepared foods are processed. I get needing quick pick- up meals and even advocate for some. There isn’t always time for cooking! Aim for the least amount of ingredients and ingredients you can pronounce.
  • Marketing ploys
    • Plant-based is everywhere and an official marketing scam. Not going to lie, I love certain plant based meats. However, this is still processed. Restaurants, packages, prepped meals with plant based “meats” are still processed foods! Third time is a charm (maybe) plant-based meats are still processed! Enjoy them every once and awhile. The best meat-substitutes are vegetables and grains themselves. Think whole food replacements.
  • Carb Bull Shit
    • Yes fruits, vegetables, and grains are carbs. The bull shit is that they cause weight gain. Processed versions of whole foods do. The whole foods in the right balanced diet do not cause weight gain. Carb smart is reducing your refined and processed carb intake. Carb dumb is not eating a whole food or plant based because it has carbs. Be carb smart.

I love the plant-based diet for its health benefits and healing properties. I love the most that it’s fairly-open minded food relationship that doesn’t judgement for hating kale but applauds my other greens intake. What can you eat on a plant-based diet? Plants and no bull shit.

JRiley

Holistic Health Practitioner

Healthy Eating on a Budget: Eating from Home

Healthy Eating on a Budget: Eating from Home

This is very much a daily passion for me. As a Holistic Health Practitioner, I understand the importance of a healthy food relationship and one that doesn’t break the bank. We have a family of six plus a furry member that are whole foodies. Yes, our dog is a whole foodie. This is how we make the most of our budget and food relationships.

Photo by PhotoMIX Ltd. on Pexels.com

Healthy Eating On a Budget

  1. Plan Ahead and List
    1. Helps keep focus and reduce impulse buys
  2. Use Apps: Many major stores have apps that offer these benefits:
    1. Make use of loyalty programs
    2. Watch sales
    3. Digital coupons
    4. Making lists and where to find them
  3. Go Whole Foods and Seasonal
  4. Watch for greatly reduced items or clearance for meals that can be prepared in the next day or so
  5. Develop a love affair with your locals
  6. Take advantage of pick ups to avoid impulse shopping
  7. Go vegetarian more
    1. meat costs more! whole fruit and veggies offer more for your budget.
Photo by Daria Shevtsova on Pexels.com

Find more health in your food relationships with kindness to your wallet.

J.Riley

Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Being holistic is easy- it all the senses and not just the physical part of your well being. These ten simple ideas can be tailored to your needs and preferences.

Ten Holistic Self Care Ideas

  • Cook a food healing meal with those warm fuzzies
    • Comfort foods on an occasion is a good thing! Invoke those warm memories and warm fuzzies
    • You ARE in a relationship with food. Give thanks!!
    • Eat outside to nourish body and mind
    • Herbs and spices are underestimated food healers. Spice it up!
Photo by Elly Fairytale on Pexels.com
  • Nature and Cardio
    • Cardio increases circulation of oxygen and nutrients through the blood
    • Cardio stimulates the gut for better health
    • Nature feeds the soul and improves mental health
  • Virtual Coffee Date
    • Have a coffee or tea with conversations with a loved one or dear friend. Make it a group date!
  • Savor a piece of dark chocolate
    • The bitter taste and antioxidants in dark chocolate benefit all areas of
Photo by Vicky Tran on Pexels.com
  • Herbal teas
    • Peppermint helps with digestive issues
    • Elderberry is an immune booster (do not drink during a virus)
    • Orange or citrus teas are mood lifting
    • Chamomile and Lavender are calming
    • Dandelion cleanses the liver and improve immune system
    • All properly made herbal teas help with organ function
    • Add raw honey for antibiotic benefit
    • Cinnamon, ginger, and turmeric add incredible health benefits to teas
  • Gentle stretches
    • Gentle stretches like yoga or tai chi massage joints and facia surrounding your muscle. Try chair yoga or yin yoga.
  • Get smelly
    • Candles, incense, essential oils, and diffusers with specific scents trigger a chemical domino from nose to brain to the rest of your body.
    • Find pleasant scents or ones related to a memory
    • Chamomile and Lavender calm
    • Orange or citrus ease anxiety and uplift
  • Donate for the heart
    • Giving with joy and generously is energy that will return to you
    • Find a food bank
    • Donate Blood
    • Donate clothing
    • Give to disaster relief
Photo by Huy Phan on Pexels.com
  • Get creative
    • Color!
    • Craft kits and projects
    • Legos
    • Sewing or knitting
    • Play dough or clay
    • Read
    • Gardening
  • Wear bright and creative
    • Have theme days
    • Mix patterns
    • Light colors

JRiley

Holistic Health Practitioner

Healthy Eating From Canned Foods: Easy Lower Acid Pasta Sauce

Healthy Eating From Canned Foods: Easy Lower Acid Pasta Sauce

Fresh produce is generally best when cooking but not always. Some frozen foods, jarred or BPA free canned foods retain the fresh nutrients better than a “fresh” produce item that has travel long way to your produce section. Having a stocked freezer or pantry of fruits, veggies, and whole grains is a smart practice. This makes those crazy nights, tight budget times, and just need it simple- MUCH Easier.

Eat to Heal. From a Can.

Every heard that medicine is food? It’s true. Your diet feeds health or disease. For the most part. Being a holistic practitioner, I cannot ethically say food is every thing to your healthy. Your food relationship does play a major role in your health.

What health benefits do you get from this pasta sauce recipe?

  • Anti inflammatories from tomatoes, carrots, garlic, and herbs
  • Antioxidants such as lycopene
  • Rosemary is known to aid in mental function
  • Basil is known to help with digestive issues
  • Oregano is known to have antibacterial benefits
  • Nutrients with all recipe ingredients:
    • Vitamin C
    • Potassium
    • Folate
    • Vitamin K
    • Iron
    • Maganese
    • Vitamin A
    • Tryptophan
    • Calcium

What does this mean for your health?

You are literally eating your medicine that combats cancer, aging, and other degenerative diseases. These nutrients and anti-inflammatories benefit heart, gut, nervous system, immune system, and more. Much of the benefits are from the smallest ingredients. Herbs and garlic are small potent punches of medicine to your food relationship.

So where’s the food?

Download the recipe with both fresh version and completely canned food addition.

Done and next meal prep on deck!!!

Check in or subscribe for more holistic and practical health ideas. More canned and package food recipes/ideas coming!

JRiley

Holistic Health Practitioner

Food Donations: 10 Healthy Ideas

Food Donations: 10 Healthy Ideas

Food donations are needed at any point of the year. During times of crisis, natural disasters or COVID-19, food donations are imperative for many families survival. Certainly, sustenance is priority one, but health does not need to take a back seat. Health is even more important when we are in crisis. These items fulfill many dietary and health needs with minimal costs.

  • Canned Vegetables
  • Canned Beans
  • Bag or boxed plain rice
  • Plain whole grain pasta
  • Canned tomatoes
  • Dry Spices and herbs
  • Low sodium broth
  • Whole Grain Cereal
  • Oatmeal in packets or quick oats
  • Allergy friendly food options like dairy free, gluten free, egg free, soy free, etc.

With canned foods, aim for organic and/or BPA free. Added chemicals contribute to health issues. Many vegetables and broths are available low sodium or no salt. Our bodies need salt but often we take in too much. When possible please donate low sodium or no salt.

Caution with dry beans as extra prep is involved. Even in my cooking and daily life, I preferred canned beans (no BPA and no salt). They are just easier to cook with and require much less time.

Spices and herbs are small and mighty healing punches to our food relationship. Stick with basics without salt: garlic, onion, parsley, oregano, basil, pepper, ginger, and cinnamon.

Keep those with food allergies in mind when making donation purchases. Look for the GF symbol and read the ingredient labels. Warnings “containing” wheat, soy, eggs, dairy are NOT allergy friendly,

Give the blessing of healthy food

JRiley

Holistic Nutrition Practitioner

How to Eat Healthy with Canned Food

How to Eat Healthy with Canned Food

Holistic nutrition will beat it into your head, “Fresh is best. Fresh is best. Fresh is best.” They’re not wrong. But… they’re not right either. What if fresh produce isn’t an option or not in the budget? You CAN eat healthy with canned and frozen foods!! It’s more than spaghetti. This is the start of some quick meal ideas with recipes in the coming future.

Photo by edwin josé vega ramos on Pexels.com

How to Eat Healthy with Packaged Foods.

  • Make sure any cans are BPA free whenever possible
  • Do not store canned foods in cans once opened
  • Aim for organic or non-gmo when possible
  • Get as close to the natural plant as possible. No added sauces or stuff, except spices.

Healthy Meal Ideas

  • Quick Stir Fry
    • 90 minute Jasmine rice or Brown rice packets with frozen stir fry vegetables
  • Quick Italian Sauce
    • Tomato sauce with cooked zucchini and mushrooms (fresh item alert!) over potato gnocchi or whole grain pasta
  • Simple Meat and Potatoes
    • Frozen sweet potato cooked with light butter added and cooked green beans in garlic and oregano. Can add fish or lean meat.
  • Sweet Potato Hash
    • Frozen sweet potatoes lightly fried in olive oil or baked with frozen (thaw first!) peppers and onions. Can add eggs or lean sausage.
  • Add frozen broccoli or lima beans cooked with any boxed pasta side.
  • Pizza Soup
    • Tomato soup with parmesan cheese and turkey pepperoni. Add frozen onions and peppers cooked, mushrooms, or ham.
  • Substitute meat for cooked mushrooms or cooked peas in any boxed meal.
  • Frozen broccoli and cauliflower cooked with alfredo sauce or pesto sauce.
  • Cooked portobellos (fresh food alert!) on a bun with sweet potato fries
Photo by Gustavo Fring on Pexels.com

Yes, fresh produce is better in many cases. However, it’s not impossible to eat healthy with with certain packaged foods. Stay tuned and subscribe for recipes canned, frozen, fresh, and all in between. As I cook during “stay at home” and not lose my mind, I will be posting meals during the weeks on my Facebook and Instagram.

J.Riley

Holistic Health Practitioner

At Home Workouts

At Home Workouts

Feeling the constraint? Take this and run with it. This a compiled list of apps and ideas for your convenience.

Exercise Apps for At Home

Exercise Lists for Home

Video Exercises for Home

Check out my YouTube video library lists. Yin yoga is my fav go to for gentle exercises especially sore. Fitness Blender has been a fav of mine for awhile. They keep it easy and equipment free if needed. There’s dance, high impact, low impact. Something for almost everyone.

Photo by Pixabay on Pexels.com

While I’m not associated with any of the companies or organizations, I’m a huge fan. We can maintain our health and get creative with it.

Just Me Hanging Out on My Yoga Trapeze! Best Investment I made for my physical health years ago.

Kids Edition of At Home Exercises Coming!

JRiley

Holistic Health Practitioner

What is Holistic Mental Health? Part Two

What is Holistic Mental Health? Part Two

So we’ve broken down the basics of holistic mental health then threw in some tools. What else is left? Tie up loose ends and a deep moment. Or two.

Holistic Mental Health is what you eat, do and think.

J Riley

Keep Your Mental Health Tools in Balance

Laughter and humor is a powerful tool. However, don’t let it become a complete distraction from dealing with what’s under the surface. Utilize your tools to process information and emotions.

Mental Health Processing Tools

  • Talk it out. With a trusted friend. Use those video apps!
  • Write it out. Journal. Get poetic.
  • Draw it out. Be literal or get abstract. Do what moves you.

Unclutter the Junk Drawer in Your Brain

We gotta dump it somewhere. The good, the bad, and the OMG. Probably thinking I’m going to suggest mediation? Yes and no. With ADHD, the ping pong balls in a steel cube creates challenges in meditation or an type of unclutter. Discover how to unclutter your brain.

Photo by Porapak Apichodilok on Pexels.com

Get a Vision

You get what you focus on the most. It does not eliminate problems, worry, or anything else. Vision with focus gives your the power to attract and create what you truly want. Vision it physically with a fourth grade excitement of glue sticks, tape, pictures, collages, and more. Take what you can find and get started. When you create:

  • think specific
  • think about what you want to see
  • think about how it would look
  • think about quotes you can add
  • think about short mantras you can repeat to enhance the vision

Holistic mental health is the balance of processing the scary and problematic while utilizing the power of attraction as a solution. This all in grace as we work our way through each situation, moment, and thought.

Be graceful in your mental health.

J.Riley

Holistic Health Practitioner

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Holistic Mental Health Tools

A few minutes of investment, these holistic mental health tools can break a cycle of negative emotions, thoughts, and energy.

  • Laughter is truly an amazing medicine
    • Find humor in your situation or humor to distracted. Release those good vibes/chemicals
  • Meditation- guided and sound baths
    • Don’t take it in silence, meditate with some noise. Guided imagery, mantras, and sound baths are for clearing your head space.
    • Apps: Insight timer & Head Space
    • Notjusthealthnuts Youtube Library Sound Baths
    • Notjusthealthnuts Youtube Library Chakra/Energy Healing
  • Gratitude Journal
    • use the power of intention to flip an awful feeling or situation
    • write, cite, or illustrate what you are thankful for
  • Seek the warm fuzzies
    • Fill your senses and get those warm fuzzies: part one and part two on how to get those fuzzies.

Keep your sanity and improve your health with these simple holistic mental health tools.

What is Holistic Mental Health? Part One.

What is Holistic Mental Health? Part One.

Whether you’re dealing with a moment of frustration, a challenging phase of life, or in the battle of daily mental illness- holistic mental health benefits you.

What is Holistic Mental Health?

Holistic mental health looks at every aspect that can affect your mental state.

  • It’s what you do physically. Or don’t do.
  • It’s what you eat.
  • It’s what you think about yourself and your world.

It’s What You Physically Do

  • Find an enjoyable activity.
  • Cardio 3 times a week is a must. At least. Walking will do.
  • Use community to help by getting in a class or inviting a friend.

Why?

Physical activity gets oxygen flowing plus boosts the hormones and chemicals needed for brain health. Community adds to the benefit. Being around the right people triggers more of those good chemicals in your body. Beyond the biological, being connected and actively taking care of yourself gives your brain a positive message to feed on.

What You Eat

  • Less sugar and junk
  • More protein and not always meat or whey protein
  • More water
  • More Omegas (fish, nuts, etc)
  • More Nuts and seeds
  • More berries
  • More omegas

Why?

Sugar and processed or junk foods when eaten consistently impair your nervous system and brain. To eat for a better mind set start with water. Your brain need a variety of foods; however, making sure protein, omegas, and berries are on your mind’s daily check list. These foods feed your brain and nervous system specifically.

What You Think

How you view yourself and your world sets the tracks of thoughts that will dictate your mind set and behavior. These tracks of doubt, fear, and lack of worth can be changed. THEY ARE NOT PERMANENT. You do have to ability to create thoughts that support you and your world. It doesn’t mean these new thoughts eliminate those fears or challenges. It DOES mean the intentional creation of lifting thoughts get you through and invite more positive opportunities and connections.

Why

What you think about yourself and your world directly impacts your environment and mental health. It continues a detrimental cycle and only serves to hurt than help you. This isn’t a denial of wrong doing or excuse other’s behavior. Changing your thought tracks improves your current and future environment.

What you think causes a chemical chain reaction in your body. Negative thoughts constantly depress the parasympathetic nervous system. You need this system activated to heal, reduce inflammation, and keep optimal flow in your mental health.

What to look forward to

I feel compelled to release some mantras and mental health tool kits. Be ready for the next blog with these techniques to implement immediately for your mental health. Additionally, part two of Holistic Mental Health will dive deeper into more holistic approaches you can easily add. Some may surprise you.

Be safe.

Realize the power your mind has and the power you have with your mind.

J.Riley

Holistic Practitioner

Holistic Health Measures with the Coronavirus

Holistic Health Measures with the Coronavirus

In light of the Novel Coronavirus Pandemic there are measures we can take to protect ourselves and reduce risk.

  1. Hygiene: bath daily and wash hands.
    🧼 & 💦
  2. Self care: rest and reduce stress.
  3. Nutrition: greens, berries, pineapple. Eat them 🥬 🍓 🍍
  4. Less sugar and processed foods.
  5. Air circulation within reason. Air borne viruses need wind 🦠 💨.
  6. Supplements. Within reason. Quality supplements like Elderberry, Echinacea, Vitamin C, CBD help boost immune systems.
  7. Mind care. Your state of mind is crucial. It’s scary, frustrating, and more. Remember you are supported, resourceful, and will get through this.

Holistic health is all you! In positive phases or anytime. Remember your power to prevent, fight, and help others.

What are Holistic Eating Habits?

What are Holistic Eating Habits?

Holistic eating habits have a wide range of meanings generally centering on plant based with a emphasis on organic or natural foods. But can we realistically do this in our food relationships? Even on a budget? This holistic nutritionist with a love of doritos says you can.

What are Holistic Eating Habits?

  • Plant Based
  • Nature Based
  • Ritual
  • Blessed
  • Individual
  • Enjoyed

Plant and Nature Based For Your Food Relationship

Plant based is more than a trend. Simply, plant based means 90% of your food relationship is plants. Not so hard right? Then mass market gets ahold of it and throws a bunch of shit in there just to confuse us. Then we don’t know who should be in our relationship. You can purchase “plant based” in the drive thru, but is that really the best for you?

No. It’s okay for the occasional meal and not completely off the table. However, processed is processed. We need to be careful with any trend or packaging. Certain what-looks-like-processed foods isn’t always bad. Packaged beans or rice are processed plant based that we need. Without added stuff, frozen vegetables and fruit are perfectly acceptable. The goal is to purchase as close to what looks like the actual plant without stepping into a field. Unless you want too.

Ritual and Blessed

Birthdays, weddings, anniversaries, and other milestones- our relationships are highlighted with rituals. In rituals, we bless others and receiving blessings. Our food relationships are no different. On our own or with others, meal times are rituals we are to respect.

  • Bless it
    • No matter what you believe, blessing your food relationship is simply showing gratitude. Just a pause of a few seconds to be thankful for having food and more is crucial. This is the mindset you set for mental health and literal biological change you make in your body.
  • Be present
    • Don’t rush it. Savor your food and put the technology down. Engage with your though and/or the thoughts of others. Not sure what to think? Explore the senses of what you’re eating.

Individual and Enjoyed

When we are present in our food relationships, we are going several processes. Do we actually like this food? Do we like ourselves or I am eating emotions? Damn. Ouch. This is where holistic comes in and reveals our mental state. This isn’t to knock us down, it’s an opportunity to be real with grace.

Holistic health eating does not look the same for every one. Preferences in food such as a particular fruit or veggie, culture, allergies, or a favorite type of food (italian, Hispanic, American, etc). Healthy eating can fit into all fo these. Holistic nutrition practitioners should look at all of these factors with health goals in mind. one size does not fit all.

Part of enjoying your food relationship is cost. There are truths and misconceptions out there on healthy eating. The truth is, for most, healthy eating requires changing habits and often eating more at home. The myth is that it’s expensive. There are hacks to shopping on a budget and being healthy.

  • Buy on sale
  • Buy local
  • Meatless is less $$
  • Clearance items (you’d be surprised)
  • Repeat a meal during the week and buy in bulk

Keep your food relationships whole. Minimize the processed and be wary of gimmicks. Be present and enjoy your food without it sinking your bank account.

Health Foodie: Quick & Healthy Meal Ideas

Health Foodie: Quick & Healthy Meal Ideas

I haven’t put out a recipe in a long time. Not from cooking slack, but more from needing quick meal ideas that improve health with minimal effort. What do you when life is insanely busy, need a quick meal, and please dear God, I need less salad in my life? K.I.S.S. it. The K.I.S.S (keep is simple silly/stupid) method has ruled in this household for months. Looks like it’s going to be for a couple more. In the craze, I don’t want to lose what fuels us and our minds in nutrition, but we can’t sacrifice sanity. This is part of my cheat list of quick meals. Some are grab and go while others take a bit of prep and cooking. Only two salads made the list ’cause we need a break. Real nutrition is in all of it.

Quick Healthy Meals:

Run In Store & Grab Ideas

  1. Veggie burger with fruit. Watch those healthy options. Many put gluten in and it’s more filler than nutrition. We opt for a burger with portabellos and veggies or use portabellos period.
  2. Rotisserie or baked chicken with grab a veggie tray or salad kit
  3. Baked beans and green beans or greens
  4. Cauliflower crust (pre-made) with pizza sauce, cheese, and veggies

A Little More Investment Meal Ideas

This downloadable comes with several healthy meal ideas centered around “latin” flavors. This is our family’s obsession and 90% crowd pleaser. When meals have common ingredients it requires less planning and easier meal creations.

Healthy meals can be a valuable time investment of food relationship and mental wind down time. When there isn’t time or priorities bump cooking down the list, we don’t have to sacrifice wellness. Veggie forward, whole foods, whole grains are literal life savers from brain function to heart love. This makes healthy meals even more vital. Love the long and short of your food relationship. More quick and healthy meal ideas to come of different flavor varieties. Follow by clicking “Yes” to have them delivered to you.

J.Riley

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The Problematic Resolution

There is a personal matter with one specific resolution. My goal in wellness coaching is to work with individuals towards their unique dreams while tacking specific hurdles to that person. However, I hear and see this resolution everywhere and with clarity: dieting and body perceptions. It’s the time of newness we are inundated with images of gyms, diets, shakes, scales, plans, and images. A lot is valuable and can be an asset, the danger lies in your why and body perception.

My own journey back to well after having my son started with weight loss then snowballed into aha moments of tackling mental wellness and all kinds of curve balls along the way. One simple resolve to set a goal in losing baby weight was what I needed. That all said. I didn’t diet. I changed it. I did shakes for nutrition but also love my chocolate and pizza. OMG olives and bacon. I work out but found being gentle is more important for my particular body capabilities. I “listened” with filters, figured out what works for me, found grace, and made permanent changes along the way. In the mix, it was a real fight to address body perceptions. At first, my victories were not happy. Because I wasn’t skinny. As my mental health rose with my physical health, I realized how unbelievably dumb this is. Then the step of anger came. It’s so frustrating being in an industry that bombards you with images of perfection and “how-tos.” The most pinned recipes I had for a long time had the word “skinny.” I had to step away and get perspective. Thankfully, changes in how health and wellness looks are happening. It’s imperative you understand that healthy looks different. Resentment for those who are “skinny” isn’t acceptable and those who may be slightly overweight or not have a certain look can be healthy too and it’s not your judgment call. Healthy has different forms and its an internal affair. As you navigate what is your highest wellness, please keep these few things in mind.

It’s an Internal Affair

Its how you love on your self and accept your creation. Its finding your value in your gifts and talents. It’s what you eat to healing and promote physical function. It’s discovering your favorite ways or may be tolerable ways to move to gear up your body and brain. It about you.

Fight the Expectation of Extremes, Un-realities, and Fads.

Dieting sucks. It rarely works. It’s often harmful. While there are common threads in nutrition, there are differences that work for everyone. If you want to lose weight- professionals and common sense eating. Nutritionist, health coach, wellness coach, doctors, or take a nutrition course yourself — I don’t care how. Just please, do not put your body, mind, and soul on that yo-yo or in potential harm. Look for meaningful change in your lifestyle. There are plans, points, and programs out there that can help. Know that whatever change you make, its a long term change. Then keep the scale in perspective. Your weight fluctuates naturally and it can stall out for a time being. Trust your process and listen when things aren’t working in over an extended period of time. A professional can help you guide this. In all this scale talk, muscle weighs more than fat. After I lost weight, I gained some back and still doing a little. My waistline and measurements are not going in a negative direction. I am strengthening and seeing those results. Scale, overall feeling, and all measurements should be taken into account. Make those changes stick. Stopping the yo-yo means cutting the cord to go back.

Work It Out For You

Rarely do I find going to the gym enjoyable. I love my personal yoga studio and going to yoga studios. I love being outside. I love joining others in their active passions every once and while. Wonderful people own and go to gyms. It’s their thing. Some its kickboxing. Just a walk. Refit. Zumba. Pilates. Be open to anything and get to know you. Someone’s passion may become a shared passion. Or it may be love from a distance. Do not feel you have to run or do extremes. I love challenging myself and working within limitations, aerial yoga is for me. Work it for you.

Have grace in those pitfalls and don’t let it stop you getting back on your path. Love yourself while you create a greater you.

Namaste, Juls

Marked by Mental Illness

Marked by Mental Illness

I want to say this sharing is because of recent events.  In honesty, these losses are indicative of a pervasive reality.  Mental illness is tucked in many corners of humanity, no one is immune.   In a little more than a week I am sharing the story behind my tattoo.  My story has much to do with my mental illness and my victory in my journey.  However, yesterday in the physical pain, fatigue, and mental frustration, I know all too well how quickly I could slip.  Therapy, chemical stability aid, inspiration, and reminders are necessary.  My tattoo is my permanent reminder.

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The largest part of my tattoo is a Lotus.  This flower is unlike many others, its survives in a wide range of temperatures and muddy waters.  I am a wife, mom, advocate, friend, artist, writer, sister, daughter.  Roles built over time and ones that I cherish.  With that I am a survivor of abuse and the social taboo it comes with.  I’ve been told that I shouldn’t share that part of my life because it would make others uncomfortable.  Then I became further isolated.  Anxiety and depression were the roller coasters of much of my life.  Panic attacks and withdrawn.  I felt voiceless.  I am a medical illness hurdle jumper with stumbles here and there.   I am an ADHDian.  It’s been a wide range in my life.  As a conqueror, I am not just blooming.  I am changing.  The butterfly right up on my shoulder symbolizes that crucial mindset of transformation.  I can and do choose to change how my past and current situations are used.  They do not wholly define me.  Written below all of this is 2 Corinthians 5:17.  Those are words I have held dear to for years.  Those words remind me that my Creator designed me for a great purpose and, like a lotus, my roots are deep to thrive despite the mud.  The act of creating is a process.  It takes time, effort, and there are mistakes.  Through the transformation and healing in mental illness, it is a similar process. My creation is flawed, but valuable all the same.

Here’s the thing.  There was a time the darkness was deep.  I didn’t believe in the value of my life and my silence festered the wounds.  It was baby steps, but I found that last shred of strength and sought help.  In the battle we need allies and professional ones.  If you are in that darkness, keep one foot in front of the other with hands out.  We need you.  There’s isn’t another you.  Seeking help isn’t weak, it’s boldness.  You have it in you.  To take it further, I have taken medication in the past to help me.  I found a natural path that works best for me.  It doesn’t matter the means: talking, breathing, medication, supplements, or do all of it.  Grab a hold of your life line.  My hope is that one day your story will become a tattoo, artwork, song, writing, oral story that will empower you and empower others.

Additionally, we need advocates.  Our perceptions on people with mental illness need to change. Perceptions on the illnesses themselves need to change.  The health care system needs to change.  Our interactions with each other needs change.  A simple start is giving grace, checking in with those around us, and be present.  Compassion and deeper connections are imperative.  Become aware of yourselves, others around you, and share resources for help. Be that shoulder.  Make that call.

As always, my soul honors your invaluable soul

Life Lines

National Suicide Hotline 

Crisis Text Line

  • Text Home to 741741

Domestic Violence

Sexual Assualt

Postpartum Support International

The Health Foodie: Coming to a Loving Place in Her Relationship with Food.

The Health Foodie: Coming to a Loving Place in Her Relationship with Food.

I am a girl who loves to eat.  Protein shakes are great for on the fly and nutrition punch in the gut/ for the gut. However, I want real food.  For so long I either mindlessly ate and neglected the attention it deserved or hated food because we didn’t understand each other and how to work together.  From leechy junk food who hangs around- in undesirable places- to that empty feeling calorie, I struggled.  After years of the love/hate tango we have finally come to healthy terms.

 

Our arrangements go like this:  I sit to eat and no longer eat on the run.  I was horrible about not taking my time and being thoughtless.   Now we have a time to be present in choices and time to be present at the meal.  This gives me the power to keep negative and unhealthy foods are under my control.   I have the right to be choosy in who shows up to dinner, lunch, breakfast, and in between. Especially salt and fats. I can say no and send them packing. Now herbs and spices provide the excitement in the relationship without the regret.  Protein, fruit, and veggies have an open door policy.  Except Brussels sprouts.  They are banned for life.  I won’t do it.  I just won’t.  No longer is the misguided goal to be skinny which brings resentment in my diet and to myself.  We agreed on nutrition with flavor to maintain a healthy body and mind, while feeding the soul.  Soul food is a real thing my friends. Cantina salsa and dark chocolate are what feeds mine.  Seriously, salsa on everything from taco to eggs.

 

 

 

Salsa and chocolate aside, one of my food loves is lo mien. Unfortunately, gluten and I are no longer are on speaking terms.  A lot of my favorites had to be re-imagined.  Thus pork with veggie lo mien is born.  Simple and flavored pack protein and veggies. Warning: soy sauce is involved.  It’s that salt thing. Low sodium is on the invitation list.

 

 

Ingredients and prep

 

 

Pork: lean/low fat cuts, about 4-5 ounces per adult person

Cabbage (green and purple): sliced or buy pre shredded

Carrots: diced or if you do it like I do, it comes with the pre shredded cabbage

Onions: sweet/vidalia- sliced thin   OR Green onions chopped small

Mushrooms: sliced thin

Ginger: powdered

Soy: remember, low sodium

Canola oil or extra virgin olive oil

Minced garlic: pre-bought or DIY

Optional: bok choy diced, kale sliced

 

 

 
We are totally normal.  No fancy kitchen and short staff.
Get cooking:
1. Get a skillet and turn the stove onto a medium heat.  Add a tablespoon of canola oil or extra virgin olive oil (either oil in a spray works too).  Lightly sprinkle ginger and minced garlic on one side of the pork.  Cook the pork in the pan.  I am looking for browning on the outside and no pink showing.  About 10-15 mins on each side- the thinner the cut the less amount of time each side takes.  Suggested inside temp for pork is 145 degrees Fahrenheit if you have a meat thermometer handy. Let it rest 3-5 minutes and you can slice and dice it how you want.
2. While the pork is cooking-  add a tablespoon of canola oil or evoo (thank you Rachel Ray) to a wok, skillet, or whatever will hold the veggies.  Some of us lack the gourmet kitchen but make it work.  Not all veggies cook equally.  Start mushrooms and onions (not green onions).  If you are cooking bok choy, add it in with the mushroom and onions.  Cook for 10 minutes or so.  Then add carrots, cabbage or that bag of pre shredded stuff and if you are doing kale or green onions, throw it in too.  I usually find the total cooking time for veggies is twenty minutes. Slightly soft veggies is the goal.   Those last couple of minutes sprinkle some low sodium soy sauce and some ginger powder to taste.  If you like a lot of either, let someone else add and taste it.  Keep it light.

 

Pork and Veggie Lo Mein

 

 

That’s it. Step one and pork done.  Step two and veggie lo mein done.  Constructive suggestions in how to improve our relationships in this specific area are welcomed.  Raving reviews are encouraged. You know, for the the food.
 

 

Namaste and nourish love

*originally published on September 17, 2017