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All posts in Clean Eating

Real Food Reset: Mindful Eating and more

The last 5-day Real Food Reset Challenge of the year begins tomorrow!

With each Reset, I offer tips and tools for us all to refocus on why, what and when we eat to nourish our body for optimum health.

Eating should be intuitive and simple, and yet it can be so frustrating. 

Food should be nutritious and delicious and uncomplicated, and yet so many of us have challenges around it.

My free 5-day Reset challenges attempt to help you take away the complicated, frustrating relationships with food and eating.

The answer to all of this is in Mindful Eating.

 


 

I am excited to cohost this one with the beautifully talented Kelly Schmidt.

Kelly is a Bexley resident, a mother of two, a registered dietitian who specializes in diabetes. She’s a wealth of knowledge and is going to help lead us through Intermittent Fasting (IF) during this Reset.

You can choose to do the regular Reset, or give IF a try. It’s totally up to you!

It is not too late to join us!

Come see what it’s like to eat mindfully, and treat your body the way it’s meant to be treated.

If you have been curious about intermittent fasting, and want to give it a try, this is your opportunity!

Join my RESET now and you will get the guidelines, recipes, and all the information you need for Intermittent Fasting today.

 

 

Recipe: Easy Late Summer Gazpacho

We grew a lot of tomatoes this year.

Actually, let me say that differently.

My husband grew a lot of tomatoes this year. 

A lot.

Despite sharing some with our neighborhood friends, humans and non-humans alike (we’re talking squirrels, possums, raccoons and yes, a skunk!), we are left with big and small and medium size tomatoes and we are not complaining!

I have made roasted tomato soup, tomato tarts, greek salads, caprese salads, tomato focaccia, and oh so many other dishes.

The easiest of all might be this ‘recipe’ I am sharing here because it does not require any cooking, or really, any recipes! Below is a suggestion of what you can combine together for a delicious bowl of late summer gazpacho.

 

 

EASY LATE SUMMER GAZPACHO

  • 1-2 cups Tomatoes
  • 1 large Cucumber
  • 2-3 stalks Celery
  • 1-2 medium size Sweet pepper
  • 1 small Onion
  • 2-3 cloves Garlic
  • handful of Fresh parsley, basil or other fresh herbs
  • 2-3 tablespoon fresh Lime juice
  • a few drops tabasco sauce
  • Salt and Pepper to taste

Blend everything in a food processor until soupy.

Refrigerate at least 1 hour, and serve cold or at room temperature.

 


 

Want to eat simply and refocus on your eating habits?

 

Join my Fall Real Food Reset!

 

RESET : the what and the how

Once in a while, we need to press the RESET button to get things working properly again.

You know the button I am talking about. It’s usually a red one, or a small black one, on machines, Wi-fi router, garbage disposal.

On the phone or computer, it’s the on/off button.

Sometimes we just need to unplug it and plug it back in.

You get the idea.

We humans have that Reset button, too. The difference between us and inanimate objects is the fact that our button is invisible. It comes in a form of a feeling, mostly an uncomfortable one. We can’t just press it, we have to take action to do so.

The other big difference is that we can continue to function despite the need to reset, albeit not optimally. But we ignore or postpone pressing the so called button because it’s more comfortable to live in the discomfort than to face another discomfort of taking that RESET action.

When it comes to food and eating, most of us know exactly what we need to do to Reset and feel better:

  • stop eating too much
  • stop eating junk food
  • stop over drinking
  • and for some people, stop going out to eat all the time (because that is where a lot of overeating and over drinking happens). 

We know what to do, and yet we pretend like we don’t.

We know how to do it, and yet we dramatize how challenging it might be. So we choose to stay stuck.

Let me simplify it for you with these five RESET actions. If you follow them, you will for sure be actively pressing your own Reset button and getting the results you are looking for.


R is for Review

Review the eating habits and foods that have been sabotaging you. You may want to do a food journal for a few days before hand, to see exactly what these might be. Most of you will already know the patterns and culprits.

It is important to be honest with yourself without harsh judgement.

While reviewing, it is also very important to come up with the WHY for your Reset and to be specific about what you want out of it.

The Reset is for you, not anyone else. You will have the most success if you treat yourself with kindness and compassion.

E is for Eliminate

With data from your Review, you will know what you need to eliminate. Whether it’s certain foods, of habits, restaurants or drinks (sometimes, people), decide on what the things that are not serving you and decide to eliminate them (at least for now).

S is for Strategize

Like any project or goal in life, we need a strategy to move toward it to achieve it. With your goal in mind, how will you get there? It is like a map of sort.

E is for Empower

Find ways to empower yourself to get started. Do you need accountability from a friend, a coach, a community, or can you do it alone? What is the feeling you need to feel empowered and determined to get it done?

T is for Tune in

The last, but most important task for the Reset is for you to tune in. This means taking action toward that goal. It means following your strategy and staying determined no matter what until you reach that goal.

Join my RESET for free by clicking the link below.

I will share with you tips and tools of how to choose healthy foods, enjoy them, while releasing extra pounds that you don’t need. Let’s eat clean and get lean together. Nothing to lose, and so much to gain!

Mindful Eating Workshop

 

Where the mind goes, the energy flows.

Often when we feel out of control in life, we feel out of control with our eating habits. Food seems to be the only source of pleasure, and relief.

These habits can result in negative results: we end up overeating which causes weight gain and negative self – everything.

The good news here is that, we can absolutely get back in control with our food choices and eating patterns (and not gain that weight) once we have our mindset in the right place.

This is when the true mind-body connection creates harmony and delivers results we desire.

In this Mindful Eating workshop, I will show you simple tools to stop overeating, and release your weight naturally. I teach these tools during my signature weight release program TRANSFORM and see amazing transformations in my clients.

My weight loss clients have lost and maintained 8 – 50 lbs using these very tools.

Anyone who has been on a weight loss journey knows that it is not easy. It is simple in theory (eat the right food, in the right amount, at the right time), but it is NOT easy.

True sustainable weight loss requires that we get rid of the diet mentality and acquire skills that can help us manage our urges, instill new habits and sustain courage and confidence to keep going.

That is why hypnosis, acupuncture and coaching make a powerful combination of tools toward successful and sustainable transformation.

 

Come to the workshop on July 8 to receive these tools in person!

Registration is now open, and space is limited.

 

I would love to help you with these tools that you can start implementing right away. You will feel empowered by the power of your own mind. With implementation, the results you desire is for sure waiting for you.

 

**This is the last time I will be offering this particular workshop this year!

 

Clean and Lean for Summer Reset

It’s always a good idea to feed the body real, healthy, GOOD food.

It’s always a good idea to be kind and listen to our body.

When we do both, at the same time, the result we get is to live in a body at our natural body weight.

No dieting.

No cleansing.

No fasting.

No deprivation.

Simply a way of life and a healthy one at that.

It sounds so easy, doesn’t it?

But why do most of us have a difficult time and hold on to eating habits that don’t benefit our mind and body in the long run?

I have dealt with this challenge most of my adult life (eating too much – even if it’s healthy food – and dealing with all the chatter in my head (what, when, how much, etc.), and discovered recently a solution to overcome it.

Now I want to share the tools to with you because these tools have changed my life, quieted my mind, and recalibrated my body.

We are all capable of living in a healthy, natural weight for our body (and we are ALL different) without all the chatter, while eating plenty of real, good, delicious foods.

We are all capable to enjoying food while being kind to ourselves (because overindulgence is not kind).

Does this sound like something you would like to try?

Are you curious about how and where your body would be when we allow it to be at its natural weight?

If so, join me, for FREE, this July as I share with you how we can eat clean and get lean.

Simply sign up here, and you will receive emails from me before we get started.

 

See you (online) soon!

Spring Detox: What is Kitchari?

The first time I learned of Kitchari was in 1999 when we first moved to California from Maine.

“It’s delicious and nutritious,” said the guy behind Dharma’s counter (a quintessential California vegetarian dive). It was one of the two soups offered that day, and it came with a salad and their infamous tahini dressing. So, I ordered it not knowing what it would taste like.

Not surprisingly, I loved it.

Kitchari is a warm, fragrant, flavorful soup that is super easy to enjoy. I have ordered it many more times since then, at various places. I have also made it at home a bunch. And just last week, we were back at Dharma’s and I ordered it again for old time sake.

It was just as I remembered it. Warm, fragrant, and flavorful.

Many years have past since my first bowl of kitchari. I still don’t know much about Ayurveda Medicine (since my specialty leans toward Chinese medicine), but I do know that kitchari plays a very important role in Ayurvedic healing. 

Ayurveda is a traditional healing modality originated in India. It believes that all healing begins in the digestive system. If we are not digesting properly, our whole system will be out of balance and we will be prone to illness.

My latest bowl of Kitchari from Dharma’s restaurant

 

Kitchari is the chosen Ayurvedic prescription for cleansing. This one dish resets the entire system (a little bit like chicken soup in the U.S. — the soup that heals all).

Kitchari is a simple dish made of mung beans, rice and healing spices. It takes no more than 20 minutes to make and you can double or triple the recipe for several days of kitchari detox.

I am currently getting Ayurvedic consultation with Betty Brown who is completing her Ayurvedic studies. It is exciting to be learning about my own body via a whole different medical system!

For my Spring Clean Eating Reset, I thought it would be fun to try something a little different. And why not bring in the healing Kitchari?!

I will, for the most part, let Betty guide us through this Ayurvedic Spring Detox. It is supposed to be super gentle and cleansing and good for Spring Allergies (I am particularly excited to see if my hay fever will be more manageable after the detox!) and most digestive and autoimmune issues.

 

The Spring Detox will be a 7-day Reset, from April 16 – April 22.

 

Join us! If you are not already a part of my Clean Eating Reset group, go ahead and sign up here.

This Detox will be FREE to join and participate. You can get all the ingredients for Kitchari making at Bexley Natural Market (if you are local). You are also encouraged to join our Detox Workshop on April 22 at Bexley Yoga Studio for the grand finale of the Spring Detox.

Let’s reset together this Spring and work toward a happier, healthier rest of the year!

****

 

Kitchari Recipe from Betty Brown

INGREDIENTS

  • 1⁄4 tsp brown mustard seeds
  • 1⁄2 tsp cumin seeds
  • 1 small pinch garlic powder
  • 1⁄2 tsp turmeric powder
  • 1⁄2 tsp cumin powder
  • 1⁄2 tsp coriander powder
  • 1 tsp rock salt *Note: You can use 1 Tablespoon of Kitchari Spice Mix instead of the above.
  • 2-3 TBS ghee (clarified butter)
  • 1 cup split yellow mung dal, rinsed well and drain.
  • 1 cup white basmati rice, rinsed well and drained
  • 4-5 thin slices of fresh ginger root
  • 2-3 cups of seasonal greens and produce
  • 6 cups of water

Instructions:  *Using a heavy-bottomed pot, heat the ghee on medium heat.

*Sautee the Kitchari Spice Mix or just the mustard seeds, cumin seeds, and ground garlic powder.   

*Add the drained mung dal, turmeric, and salt and stir until the mix almost starts to stick to the bottom of the pan.

*Add the rice, water, cumin powder, coriander powder, and ginger.

*Bring the mixture to boil on high heat, then cover the pot and turn the heat down and let it simmer untilboth the rice and dal are mushy (approximately 30-45 minutes).  

*Add water as needed to prevent scorching. The consistency should be that of a thick vegetable stew.

 *You may have to experiment with the amount of water you use to find the right consistency for you (the more water, the thinner the consistency).   

*You may also choose to add some of your favorite vegetables half way through the cooking process.

GARNISHES: Try these garnishes for added flavor.• Coconut (great for pitta, good for vata, best to avoid for kapha) • Cilantro (great for pitta, okay for vata and kapha)• Lime (great for everyone!)

VARIATIONS: Consider adding variety to your kitchari with these options for different textures and flavors. *Cook the dal in the same way as above, but cook the rice separately. This will give you a soupy dal to add to your rice, which is better formed and not as mushy. *Change the proportions of dal and rice. Add more dal and less rice for a heavier, protein-rich kitchari. Add more rice and less dal for a lighter, easier to digest kitchari.    *Play with the amount of water. Adding more water (to the point that it is like a thin soup) is ideal for very weak digestion. Less water can give you a more solid dish that is heartier and more filling.       *Be creative and use different grains and dals (whole mung dal, split green mung dal, or red lentils). You can use different grains (such as quinoa, amaranth, barley) depending on what is good for your doshic type.

 

 

Clean Eating Reset: Spring Detox

We are doing the Reset a little differently this time!

My colleague and dear friend, Betty Brown, is going to join us and help lead a Spring Detox, Ayurveda style.

This is the perfect time to do this detox as it is supposed to help us cleanse from inside out!

I am personally looking forward to having help my hay fever that is usually terrible when everything is in full bloom

The detox is also wonderful to reset our digestion and metabolism.

For more information about the Detox, go over to her blog where she goes into the what, why and how.

To register for the Detox, please do so right here!

If you have any questions, please don’t hesitate to reach out to either of us for answers.

We hope you will join us in April!

 

 

Mindful Eating Column in Edible Columbus

I was pleased to contribute again to Edible Columbus, my favorite local magazine.

This time, I get to do a series of articles just about mindful eating in a series called The Mindful Kitchen.

 

The first of the series is now available in print form and online. It’s all about how we can have a different, healthy relationship with food even if we LOVE food more than life itself (I think some of you may feel the same way!).

There’s also a ‘recipe’ at the end of the article to help you learn a new skill to develop the said relationship. It is a skill that a lot of us were never taught, but it is the foundation of mindful eating practice.

Enjoy the read. If you would like to learn more about how I can help you further with this practice, check out some programs I offer through my wellness coaching programs.

All best and happy Spring!

 

5 ways to tame the sweet tooth monster

I am the first to admit that I love sweet things.

And I used to consume a lot of it.

My perfect afternoon would look like hanging out at a coffee shop that offers delicious pastries, warm drinks, and big sunny windows.

I used to seek this sort of place out for comfort, and what I thought was joy.

And that’s okay when it happens occasionally.

It’s even okay if it happens daily, as long as you are happy with the results it provides.

But I was not happy with the frequency or the repercussions of what consuming a lot of sweet things in my life. Fatigue, hair loss, hormonal fluctuations, weight gain, acne and other bodily signs were starting to creep in… especially as I started to get older.

I knew the culprit for me was my sweet tooth. Despite lots of discomfort and rebellious chatter in my brain, I slowly began to change my habits to find balance in my brain and body.

It was not easy at first. All change is hard, right?

But slowly and surely with commitment and accountability, I found ways to combat my sweet tooth monster.

Here are some things that work for me. With much less sugar in my diet, I can say with certainty that the aforementioned symptoms have either diminished or decreased substantially.

If you are struggling with similar sweet tooth monster challenges, give these 5 things a try:

  1. Acknowledge that you like sweets, and that there is nothing wrong with you.
  2. Decide why you would like to decrease or eliminate sugar from your normal routine.
  3. Start small by swapping processed sugar with natural sugar.
  4. Eat whole foods with lots of vegetables and fiber and fats that will satisfy you during the meal so that you won’t be looking for something sweet afterwards.
  5. Find other “sweet” things in your life that are not food. A lot of times, that is why you are reaching out for sweet foods when in reality, you are seeking sweet experiences (like connection, touch, warm drinks, good movie, etc).

If you want to eliminate sugar or decrease it way down and would like some support, my friend Annabel and I are offering free coaching and community over at The Sweet Charity Challenge until February 11, 2018.

All you have to do is donate a little something toward The Hunger Project (our annual charity of choice), and you will receive our exclusive No Sugar Challenge guidelines with tips, tools and recipes. Plus you will be invited to join our free coaching group.

Come join us!

 

“Say no to sugar, you are sweet enough already.”

 

Let’s go Sugar- Free to Help Feed the Hungry

Last year my dear colleague, Annabel Boys, and I hosted a no-sugar challenge we names The Sweet Charity Challenge.

We had a lofty goal to raise enough money to help United World Schools build a new school, and we almost made it! We raised almost $10,000 and sent hundreds of children to school for a year.

What’s more, loads of people who participated in the no sugar challenge benefited from not having all that white stuff in their system. They felt better, lost weight, and felt great over all. It was a win-win!

We are hosting The Sweet Charity Challenge again this year, from January 15 to February 11 (4 weeks total).

This time, we are raising funds for The Hunger Project.

 

 

Annabel and I met with the Hunger Project in person this past Spring in London. We were inspired by their mission, and their vision of creating “a world where every woman, man and child leads a healthy, fulfilling life of self-reliance and dignity.”

If you are interested in investing in your health while giving to a charity such as this one, we will help coach and support you throughout the no-sugar challenge.

It’s easy. Just donate however much you can on this JustGiving site, and you will be invited to join our no-sugar challenge community.

 

As coaches, we are trained to help guide and direct you and keep you accountable for your commitment. It’s not very often that we offer our skills for free. This is your chance to cut out that white stuff and regain a healthier diet.

We hope to raise at least $5,000 for The Hunger Project in 4 weeks!

Won’t you join us?