All posts in Clean Eating

No Sugar Challenge: Help The Hunger Project help the Hungry

Earlier this year, my friend and colleague Annabel Boys and I created the Sweet Charity Sugar Challenge. It came out of a little conversation we had around the holidays when we wanted to challenge each other to a few months of eating healthier with no added or processed sugar.

We did it, we went three months in 2017 without sugar. We also managed to include several courageous souls to challenge themselves as well, while giving something to a good cause.

Sweet Charity Challenge was able to raise almost $10,000 to benefit United World Schools in three months time!

During that period, The Hunger Project reached out to us because they were intrigued at what we were doing. They thought it was such a good idea to challenge ourselves toward better health, while helping better the world.

 

 

With World Hunger Day approaching, they wanted us to help them launch a fundraising campaign.

So here we are, two days from the date, Annabel and I have teamed up with them to launch the No Sugar Challenge!

It’s quite simple to join: you pledge to give up sugar for one week while fundraising for The Hunger Project to help end world hunger.

It’s giving up something small (but so beneficial for you) while giving away something BIG.

I have set up an easy way for you to donate and join!

Why give up sugar, even for a week, you ask?

If you have not heard, sugar is a major culprit to all kinds of conditions. From obesity, to diabetes, to heart disease, to name a few. Sugar is as addictive as cocaine, so it’s no wonder we are consuming so much of it without even realizing.

The World Health Organization recommends that we have no more than 25g of sugar per day. In the US, an average adult consumes 4-5 times that amount, up to 100-130g of sugar a day!

Sugar is found in most processed and packaged foods. Sugar is found in most of our meals. It’s no wonder we are getting bigger, and sicker by the day.

You will find that with less sugar in your diet, you will feel lighter, have more energy, sleep better, and possibly lose those extra pounds that have been hanging around.

Annabel and I will be their consultants/ coaches throughout the No Sugar Challenge. We have set up a Facebook group to help support the community and will be there daily! Once you pledge, you will enter the community!

 

Won’t you join us in helping the Hunger Project realize their goals?

To learn more about The Hunger Project, you can check out their website here.

To learn more about the No Sugar Challenge or to join, please click here!

 

Clean Eating Cooking Class: Kitchari recipe for digestion

Last weekend, my friend and colleague Betty Brown and I offered a Clean Eating Cooking class right here in Bexley. It was fun to cook and share healthy foods with several people who came!

Betty is studying to be an Ayurvedic practitioner. She brought to the class loads of information about how we can cook and eat according to the seasons, to benefit our health.

Among other things (vegetable wraps, sushi, Thai green curry) we made and tasted Kitchari, a gentle, cleansing soup with lots of grains, spices and greens. I thought I would share that recipe here for you all to try at home. It’s a great dish to have around especially when your body is feeling tense or overwhelmed. Eating this as your main meal for a few days will reset your digestion and metabolism.

If you want to participate in our next Clean Eating Cooking class, or have suggestions, please contact me directly!

kityoonlac@gmail.com

Enjoy!

 

 

Kitchari Recipe

Makes 4 servings

Ingredients:

¼ cup green or golden mung dal (alternatives: red lentils)

¼ cup brown basmati rice (alternatives: white basmati rice, brown medium grain rice, quinoa, millet )

1 tsp ghee – clarified butter (alternative: olive oil, sunflower oil, avocado oil)

Dry Spices:

½ tsp whole mustard seeds

              ½ tsp  whole cumin seeds

              ½ tsp turmeric powder

              ½ tsp fresh ground black pepper

              ¼ tsp fennel seeds

              ¼ tsp coriander seed (or powder)

               1 bay leaf

4 cups filtered water or homemade vegetable stock

1 medium carrot diced

1 medium onion diced

[Chopped greens: arugula, asparagus, bok choy, collard greens, green beans, kale, parsley, dandelion leaves, beet greens, swiss chard, spinach]

              1 cup dandelion greens, chopped

              1 cup parsley, chopped

½ inch fresh ginger, minced or mashed (use grater, or mortar and pestle)

½ cup diced burdock root (optional)

Toppings (optional):

  • fresh minced cilantro
  • ground coriander spice
  • raw or toasted sunflower seeds
  • raw or toasted pumpkin seeds
  • raw hemp seeds
  • fresh ground ginger
  • fresh lime juice,
  • unsweetened shaved coconut meat.

Cooking Method:

  • Rinse dal and rice and drain well.  
  • In a large heavy pot, on medium temperature, heat ghee until it is hot.  Stir in mustard seeds, cover with a lid until they pop.  
  • Add remainder of dry spices and cook uncovered for about 20 seconds.  
  • Add rice and dal and cook for another 20-30 seconds.  
  • Add water and stir, then add carrots, onions, fresh ginger, burdock root and greens.  
  • Increase heat to medium high, bring to a boil, then cover pot with a lid, reduce heat to low and simmer for 30 minutes or until dal is soft.
  • Serve in a bowl and garnish with cilantro, salt, ground coriander, sunflower pumpkin or hemp seeds, and any of the other toppings.   

Spring time Eating According to TCM: A Cleansing Soup Recipe

I wrote an article for Edible Columbus recently about how Traditional Chinese Medicine (TCM) views Spring time, and what foods we should consume to optimize our health according to the seasons.

In it, I offered a Cleansing Spring Soup recipe that I will share with you here. I have made it a few times, and have enjoyed substituting a couple of regular potatoes with sweet potatoes. So I am giving you that recipe here.

 

 

 

CLEANSING SPRING SOUP

6 cups of water or vegetable/chicken broth

2 medium potatoes, peeled and chopped

2 medium sweet potatoes, peeled and chopped

1 cup leek, cleaned and chopped

1 cup celery, choppped

2-3 cups kale or other spring greens, chopped

2 cloves garlic

1 teaspoon sea salt

1 teaspoon olive oil (optional)

Salt and pepper to taste

 

Bring liquid to boil

Add potatoes, onion, celery and salt, cover.

Reduce heat, and simmer until tender

Add kale and garlic. Simmer until kale is tender and bright green.

Puree all ingredients together. Salt and pepper to taste.

Add olive oil before serving (optional).

 

Spring is a time of growth, rejuvenation and detoxification

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As temperature rises outside, birds are singing louder, buds are emerging from the ground, and tiny leaves pop and unfold from bare branches.  Life begins to appear around us again.

It’s my favorite time of the year!

Springtime in Chinese medicine represents growth, and rejuvenation.

It’s a time for new beginnings.

 

Five Elements in Chinese Medicine_ WOOD = SPRING

 

Five Element theory refers to wood, fire, earth, metal, and water in Chinese Medicine paradigm. The Principle of the Five Elements describes the flow of Qi and the balance of yin and yang. Each element corresponds to internal organ systems with correlating colors, emotions, and other symbols.

Spring season corresponds to the Liver system and its paired organ, the Gallbladder.

Liver, in Chinese medicine, rules the flow of Qi or the energy within us. Liver can easily be suppressed and stagnant during stressful times which causes discomfort and malaise in our physical and emotional states.

Liver Qi normally flows downward when in balance, otherwise it may “rebel” upward and cause Liver Yang to rise. Symptoms of Liver Yang rising include irritability, headaches, and the propensity to lose one’s temper.

The Gallbladder assists the Liver, but on its own, it rules decision-making.

In the Spring, Liver and Gallbladder energetics are more surfaced and sensitive. Our energy is ready for renewal, and the Liver and Gallbladder are ready to maximize the flow of Qi, get unstuck, get decisive, and restore balance. 

So, Spring the ideal time to cleanse and detoxify our mind and body!

Bexley Acupuncture and Wellness-2

 

That’s why we will be starting a week of again Clean Eating Reset on the first day of Spring this year, March 20.

Join me and my community as we eat clean, restore energy and balance for one week in honor of the beginning of Spring!

 

 

Clean Eating Reset | January 2016 | Eat Food Not too Much Mostly Plants

Clean Eating Reset-2

We are doing it again!

The Clean Eating Reset will start off the new year on January 1, 2016.

I have enjoyed each round of Clean Eating and have learned so much from all the participants… It’s amazing what a group of people with the same intention can do: it’s accountability at its best!

If you would like to join us, there is still time. Here are the details:

  1. It’ FREE to join and participate!
  2. It’s a week-long Clean Eating program to help you reset your metabolism, and curb your cravings.
  3. You will get the free guidelines in your inbox.
  4. You will get daily tips and recipes for meal inspirations.
  5. You will receive support (private Facebook group) from other members.
  6. No dieting. Not a cleansing.
  7. You get to eat real food!
  8. You get to feel amazing!

 

Join us by signing up here!

Clean Eating Reset-3

 

The mantra for the week of Clean Eating is simply these seven words:

Eat Food. Not too much. Mostly Plants.

Here’s a story from Amy who joined the Reset a few months back:

“Kit changed my life by encouraging me to try the Clean Eating Reset with her in November last year.  My goal was to feel better in any way possible – I had a 6 month old baby, a 2 year old and a 3 year old at the time, and my lifelong migraines that had eased up a bit during my 3 pregnancies were back in full force. 

I have always been a healthy eater, so I wasn’t sure how much healthier I could get.  I found out.  I followed the challenge to the letter…and I felt really good.  Less fatigue (even though I was still getting up in the night my my baby), less “cloudiness” in my head, the heaviness i’ve always had at at the base of my head and shoulders was noticeably better, and NO MIGRAINES.  I was skeptical though, so I went back to my normal habits after that week.

January rolled around and Kit led another Clean Eating Reset.  I participated again and had the same results.  This time I knew we were onto something.  Kit pointed out that feeling that good by cutting out the bread and pasta may indicate an allergy to Gluten.  The migraines had recently gotten so bad that I decided I would cut out gluten for good and stay on the clean eating path.  That was last January (almost 1 year ago), and I’ve never turned back.  I’ve never felt better, not even when I was a lot younger.  Clearly, the gluten had been triggering migraines my entire life.  Now, I get an occasional migraine triggered by stress or tweaking my neck, but the weekly (sometimes 2-3 week) migraines that I got most of my life are gone.

I am so grateful to Kit for paying attention to my needs and symptoms and applying her vast knowledge to find a way to make my life better.  My family thanks her too!”

 

Ready to join and start 2016 on the right foot? Click here to sign up!

Clean Eating Reset

tomatoes2It’s that time again – a week to reset and recharge by eating clean foods.

What does that mean?

Eating Clean might be a buzz phrase, and it might mean different things to different people.

At Bexley Acupuncture and Wellness, it means these seven words: Eat Food. Not too much. Mostly Plants. 

 

Sproutsalad

 

It means eating whole, real foods while decreasing or eliminating sugar, and processed foods. Eating this way will give our metabolism a rest from the high and low blood sugar fluctuations as well as our energy levels. Most people will notice that they sleep better, feel lighter, and become more mindful about what they put into their body.

You can read more about the background of my Clean Eating Challenge from the first round we had last year here.

I am always looking to make these Clean Eating weeks more productive and successful. After conducting my first TRANSFORM weight release program beta group, it is clear to me that I don’t want to stick to the term ‘challenge’ so much. It’s not harmful, of course, to have a challenge, or be challenged (we all need a little fire under us bums sometimes). But mentally, it’s more sustainable to decrease the usage of terms that have a beginning and and ending.

So I am going to switch from Challenge to Reset. We live busy lives, and we all can use a bit of resetting every now and then, right?

 

eggs

 

The Clean Eating Reset week is this coming week, October 26 – November 1.

Yes, I am cruel to run it over Halloween. It’s partly coincidental, and partly intentional… Arguably, Halloween week is the most challenging week of the year to say NO to sweets… sweets we do NOT need.

If you want to join, sign up NOW, and you will get the support throughout the week.

If you are reading this after October 26, and want to participate in future Clean Eating Reset weeks, you can still sign up here, and you will be notified about future Clean Eating Resets!

Have a wonderful week!

Kit

 

Clean Eating Challenge – April 2015

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It’s Spring! It’s time for Spring-cleaning, inside and out.

I am hosting the 4th Bexley Acupuncture Clean Eating Challenge next week (April 13-20). Some of you have joined this free Challenge before, and some of you have been thinking about it. Right? If you are intrigued and would like to learn more (and receive the free guidelines), drop me an email! It’s fun to be part of this inspiring group of people who are committed to changing their diet and lifestyle for their well-being.

Go to Bexley Acupuncture website, and click on Contact Us. It will take you to a page where you can send me a message!

Now, for the Challenge itself.

I posted this for our first Challenge last July. The guidelines and thoughts behind the Cleanse remain the same. This time around, I am also adding the ‘Cleanse’ component for those who would also like to lose a few pounds during the Challenge (it has to do with a delicious GREEN SOUP, a recipe that comes with the free guidelines).

Below is the main idea behind the Challenge, and my own interpretation of ‘Clean Eating.’  Enjoy!

 

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CLEAN EATING CHALLENGE 

7 words for 7 days.

EAT FOOD. NOT TOO MUCH. MOSTLY PLANTS.

To be clear : this is not a cleanse, a detox, or a weight loss plan.

It is simply a way to eliminate (or significantly reduce) processed sugar, and processed foods from our diet for a week. We will eat healthier, and feel better (and some of us may end up shedding a few pounds). I have been wanting to do this for a while, and I hope that some of you will join me (because it is easier to do it as a group – accountability is the key to success!).

You probably know the benefits of eating less sugar, less processed foods, and to eat more wholesome, organic, real foods, yes? If not, watch this video. Dr. Andrew Weil did a wonderful job explaining why REAL FOOD is our best food choice.

There are many ways to ‘eat clean’, and you will find all kinds of books, websites, blogs, diets, and other things about it. For me, I was most inspired by Michael Pollan’s book: FOOD RULES. After spending a lot of time thinking about what he should actually eat (in this complicated food world), he decided, besides simplifying to the 7 words, on a list of 64 rules.

I am not a huge fan of (strict) rules, and can’t abide by a few, let alone 64. I want it to be the least complicated possible.

So for the purpose of our week long challenge, I narrowed the food rules down to 17. That’s still too many, really, but they all seem quite important if we want to eat healthier, and feel better about what we put into our mouths and bodies. And after all, there is a reason we are calling this a ‘challenge’, right?

Here’s my adapted version of Michael Pollan’s FOOD RULES:

  1. Don’t eat anything that your great-grandmother wouldn’t recognize as food.
  2. Avoid products containing ingredients that no ordinary human would keep in the pantry.
  3. Avoid food products that contain high-fructose corn syrup.
  4. Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.
  5. Avoid food products that contain more than five ingredients.
  6. Avoid food products containing ingredients that a third grader cannot pronounce.
  7. Avoid food products with the word “lite”, “low-fat”, or “non-fat” in their names.
  8. Avoid foods  you see advertised on television.
  9. Shop the peripheries of the supermarket and stay out of the middle.
  10. Eat only foods that will eventually rot.
  11. Eat foods made from ingredients that you can picture in their raw state or growing in nature.
  12. Get out of the supermarket whenever you can.
  13. Buy your snacks at the farmers’ market.
  14. Eat only foods that have been cooked by humans.
  15. Don’t ingest foods made in places where everyone is required to wear a surgical cap.
  16. If it came from a  plant, eat it; if it was made in a plant, don’t.
  17. It’s not food if it’s called by the same name in every language (Think Big Mac, Cheetos, or Pringles).

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Again, if you are interested in joining the group, please let me know!

Once I hear from you, I will:

  • Send you an email with a FREE guideline to the Challenge, complete with the Dos and the Don’ts (and the Green Soup recipe!). This is the guideline that I designed, and will be following personally. It’s pretty straight forward, and completely doable!
  • Invite you to the Private Facebook Group especially made for this Challenge. This is where we can keep each other in check, inspired, ask questions, share recipes and so much more.
  • Give you access to the Secret Pinterest Group where you will find all kinds of culinary inspirations during the Challenge.

If you have any questions, please don’t hesitate to contact me!  I look forward to connecting with many of you.

In good health,

Kit

NOTE: The advice shared in this document has not been evaluated by the FDA. The methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical care. Seek medical advice if you are under medical care for serious medical conditions, pregnant, breast feeding, or postpartum.