Why Emotional Eating IS Okay

Ladies and gentleman welcome to the ring! Today in the green corner we have PHYSICAL hunger and in the red corner we have EMOTIONAL hunger! Most people will tell you that emotionally eating is not okay. They will say that it makes you feel bad about yourself. That it will make you feel guilty for overeating. That it will make your blood sugar high hours later if you are a Diabetic. But I am here to tell you that it is okay. It is okay, but only under one condition.

Emotional eating is done to make yourself feel better rather than eating because you are actually hungry. But no matter how many brownies you eat, no matter how many cookies you stuff your face with, no matter how many pieces of halloween candy you consume, you will never be satisfied. When you eat to fill emotional needs, your body looks to food not because it needs nutrients but because it needs comfort! Our bodies naturally tie comfort to food because food tastes good! and it increases activity in our pleasure pathways. But after that brownie is gone, after the comfort of food is no longer there, you will STILL be hungry because there is a deeper rooted problem that needs attention!

Emotional eating can be powerful and people might say that in the end it really doesn't fix anything. But I like to look at things in a positive way! If you can recognize when you are emotionaly eating, then after being momentarily comforted by those cookies or chocolate ice cream you need to take a step back. Notice that you just binged out on an entire platter of cookies but do not feel guilty or beat yourself up about it!! This can be even MORE damaging to your mind than the original problem of stress or loneliness was. In the big scheme of things: so what? you will learn from this and move forward but you will not live in the past. Simply use this as an opportunity to ask yourself what really is going on. Am I stressed? Am I lonely? Am I tired? Am I bored? Am I fighting with someone important in my life? Get to the root of the problem. Take control so that you solve the problem because if you never solve the problem you will continue in an emotional eating cycle...and staying in that cycle is what is unhealthy not only for your body but for your mind as well!

I'll admit, sometimes though it is hard to distinguish between the two hungers, especially if a lot of the time you turn to food to cope with your emotions. So here is a chart with clues to help you look out for next time you are "STARVING" for a chocolate cake or big mac:

After being able to recognize when you are going through something emotionally, then you can use alternatives to feed that need for comfort!

• If you’re depressed or lonely, call someone who always makes you feel better or play with your pet!
• If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a walk.
• If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, wrap yourself in a warm blanket, and make sure you are getting 8 hours of sleep a night!
• If you’re bored, read a good book, watch a movie, go outside, or turn to an activity you enjoy (playing the guitar, crafting, watching youtube videos, working out, etc.).

Never beat yourself up over emotional eating. Learn to accept your feelings, even the bad ones! There is a reason why you feel this way so getting mad at yourself is counterproductive! The one condition where emotional eating is okay is if you use food as comfort in the moment, but reflect on why it happened so it won't become an unhealthy cycle. Don't fight the cravings, ACCEPT THEM! Love your body. Love yourself no matter what. Because when you love yourself, you will learn how to treat it right. You have one body and one mind. What relationship will you create with it? 

Comment below how you listen to your body and find the root of the problem!

We've Been Robbed! The Culprit: Our Minds.

Today is Sunday. Today is another beautiful day to just be on this earth and live. Today is a happy day. Today is not the past nor the future. Today is NOW. 

So often we go through life setting goals for ourselves. Goals for tomorrow, goals to try and fix the past, goals for 5, 10, 15 years into the future. And goals are not bad; they help us focus on what we want to accomplish and keep us on track. But in a way, in a very important way, goals rob us of living in the present moment.

I didn't come to this realization until I started practicing yoga a few years back. For all my yogi's out there, you know that the last pose in practice is Savassana. Savassana is where the class lies down on their backs on their mats, eyes closed, practicing stillness of mind and body. The purpose of this is to let your mind a soul register what your body just went through in practice. And the theory of yoga is that your mind and soul can't do this if you are constantly filling it up with new noisy thoughts.

Sounds simple right? To just "stop thinking" ? I wish it were that simple. I wish my mind had an "off" button. The first few years that I practiced yoga, whenever I closed my eyes, after no more than 10 seconds of focusing on my breath my mind would wander.  To get a better understanding, let me take you into the mind of Lauren during Savassana:

Inhale, exhale, inhale, exhale

wow i'm actually concentrating on my breath, go me!

this feels nice.

that practice was really good. I stayed in my wheel pose for so long!

i can't wait to go home and eat dinner. ugh i'm starving

hmm. I should cook for tomorrow night too since I have a busy day.

I'll have to run errands, write a paper, go to work.ugh.

lauren FOCUS. why are you thinking of these things now?? Bad lauren.

inhale, exhale, inhale, exhale

oh no. Totally forgot to text back Kris.

i'll do that right after I check my instagram 

I wonder if i got any more likes on my picture I posted this morning

LAUREN WHY ARE INCAPABLE OF NOT THINKING

inhale, exhanle, inhale.....

"**begin to slowly waken your body, wiggling your toes, your fingers..."

ugh. really? Savassana is over already? But I was just starting to not think!!

So, you get the picture...In theory, staying in the present moment is really much easier than it actually is!

But like anything in life, when you practice something it does get easier. Now in yoga, I find that I'm able to turn off the "chitter chatter" in my mind for a greater portion of Savassana. And most importantly, it has made me much more appreciative of the present moment in everyday life. I know it sounds crazy, but yoga changed me. I, like many of you, have dreams and goals. But I never let them stress me out; I never let them foster negative thoughts in my head; i never let them rob the enjoyment i'm having in the present moment; i never let them control me. Every one of us has the power to choose how we will live our life: live for the now OR live for the past and future. The problem with the second option is that the past is over with and can make you sad, and the future is a relative term with no end point. So when you are constantly thinking about tomorrow, when tomorrow comes you will be thinking about the next day, and so on. 

Taking time out of the day to meditate and to just practice not thinking is just as important as getting a daily workout in. Focus on your breath, focus on an empowering quote, focus on a positive color, or focus on something you are grateful for. It can be 10 minutes, 5 minutes or even just 3 minutes out of 24 hours a day! It doesn't matter how long. It just matters that you are taking this time for YOU. For YOU to quiet your mind that is always thinking!! Give it a rest and just be. In the present. In the now.

I'll leave you with what I usually say to the yoga classes during Savassana that I teach:

 "in these next few minutes know that you have no obligations, nothing to do, no where to be, except here, in the now, breathing and being just as you are"

"With each wave, a greater sense of calmness sets in"
Photographed in Croatia by Kristopher Glavan

Have a beautiful Sunday everyone and as always, feel free to leave any comments below on your experiences with Savassana or Meditation!

The Almighty Kale Chip

Good morning & Happy Friday! Last night I made the decision that today will be Healthy & Happy Recipe Day!

If you had the chance to read my last post then you know today's recipe will be featuring kale!

It took me a while to narrow down which recipe I wanted to share first because there is an endless amount of delicious, mouth watering yummy dishes I have in store for you!!!

Today I decided on one of my favorite, simple and quick recipes that can be eaten as a side dish or as a snack. It is my pleasure to introduce (drum roll pleaseeeeee):

THE ALMIGHTY KALE CHIP.

Vegetarian, Vegan, Gluten-free & Diabetic friendly!

Kale chips are a PERFECT substitute for the traditional potato chip. Kale chips have amazing health benefits and the taste is just as good... trust me on this!!! You still get that crunchy and salty element but instead of eating regular chips with cancer causing agents, trans fats, and fat soluble preservatives, you get a bunch of NUTRIENTS instead!

I don't know about you but i'm all in for the swap! 

Disclaimer: There is a good chance that once these bad boys come out of the oven you will not be able to resist the urge to dive right in! You will most likely hover over the stove eating them right off the baking sheet instead of putting them on a plate and sitting down like a normal person. But don't worry... you're not in the minority if this happens to you!! haha happens EVERY time...

Prep Time: 5-8 minutes

Cook Time: 10-15 minutes

What you will need:

• 1 tablespoon oil of your choice ( I like to use either coconut oil that I melt before hand or extra virgin olive oil, but you can also use a spray on coconut or olive oil)
• 1 bunch of Kale
• Seasonings of your choice (see below)

Directions:

1. Remove the stem from the kale
2. Add kale to a baking sheet
3. Drizzle kale with oil 
4. Sprinkle on your favorite seasonings (see below for recommended combinations)
5. Bake in the oven at 350 for 12-15 minutes or until edges are brown but not burnt
6. Enjoy!

The "Let's play it safe" Kale chip:

-sea salt

The "I like it Hot and Spicy" Kale chip:

-sea salt, crushed red pepper flakes, cayenne pepper

The "Sweet but Salty" Kale chip

-seat salt & cinnamon

The "BBQ" Kale chip

-paprika, chili peper, garlic powder, sea salt, & coconut palm sugar or organic brown sugar

I hope that you will give this recipe a shot! What is your favorite version of the kale chip? Share below and give it your own funky name!

All Hail the Kale

This week might be coming to an end, but I think it's about time I start posting some recipes! What do you guys think? Hold onto that excitement for one more day though because the recipe isn't coming until tomorrow morning (less than 24 hours you can do it!!!) BUT in the mean time you can take guesses as to what will be the main ingredient in the recipe! I'll give you a hint...

Photograph by Alex Lepkowski

Was that too obvious? Ugh. Should have been more subtle...

My lips are sealed though as to what exact kale recipe it will be! Just know that my mouth is watering just thinking about it and it is a crowd pleaser for sure! 

Kale can be made into so many delicious dishes and I love experimenting with new recipes because of the amazing benefits it offers our bodies. This green vegetable is a superfood, which means that it is in a class of the most potent, super-concentrated, and nutrient-rich foods.... on the PLANET! Kale is full of antioxidants, anti-inflammatory benefits, cancer protective compounds, cholesterol lowering properties, flavonoids which ward off inflammation and oxidative stress, and supports the detoxification system. For all my vegetarian and vegan friends out there, kale is an excellent source of protein, iron, and calcium (things we often get a bad rep about not getting enough of!) And the list doesn't end there:

I can't wait to go to bed so I can share the Almighty Kale recipe with you in the morning!

Any guesses as to what recipe I will be posting tomorrow? Share Below!

Lemon water: A Morning Ritual

This morning I woke up at 5:45 am. Call me crazy but early morning is by far my favorite part of the day! I didn't have to leave my apartment until 6:30 to go teach a yoga flow class so this left me plenty of time for my morning rituals!

How you approach your morning is so important because it sets the tone for the rest of the day. 

Ayurvedic medicine centers around the idea that good health is achieved when your mind, body and spirit are in harmony with the universe. Ayurveda philosophy guides us on an ideal path of daily routines, diet and behavior that are orientated towards achieving full balance for optimum health. One of the suggestions of this holistic approach that originated in India over 5,000 years ago is to get a jump-start on the day by focusing on morning rituals that work to align the body.

If you are reading this and thinking: "align the body? This is nonsense I'm always aligned!". Think about this philosophy in basic terms. We all have been in the position where we wake up late, end up rushing around to get showered and dressed, scramble to eat some sort of breakfast on the run, and by the time you head out the door, your heart rate is even higher than it was after your workout the day before! When your body and mind is thrown into this whirlwind of a morning, most likely the rest of your day is going to be so out of whack!

Making a morning routine that works best for YOU is a good way to ease into the day and start it off on the right, balanced foot.

The first thing I do after waking up is drink 1 big glass of water and then a cup of warm water with 1/2 of a squeezed lemon (sometimes I add a pinch of cayenne pepper to aid digestion, kickstart my metabolism and stabilize blood sugar if i feel like adding a little zing to my morning!)

The whole process takes no more than 5 minutes and the benefits are just amazing!

5 reasons you should drink lemon water in the morning:

1.*Balances your PH levels

• Lemons are an extremely alkaline food once they enter the body

• Achieving perfect balance depends heavily on understanding the acid/ alkaline balance to your diet. I am going to simplify it and bring out the most important things to know!

• The balance of acidity to alkalinity is referred to as pH
• We need BOTH alkaline-and acid- forming foods to be healthy and in balance.
• Generally, most people are too acidic from eating  foods such as meat, coffee and sugar so increasing the consumption of alkaline foods is recommended
• The scale ranges from 0 to 14 with 0 being totally acidic, 7.0 being neutral, and 14.0 being totally alkaline

• Our IDEAL pH range is from 7.35 to 7.40



This is a great chart to look to to see which foods are alkaline and which are acidic. 

2. Helps with weight loss

• Lemons are high in pectin fiber, which helps fight hunger cravings. There is also evidence that people who maintain a more alkaline diet lose weight faster.

3. Clears skin

• Lemon water purges toxins

4. Hydrates the lymph system

• Starting your day off with lemon water hydrates the body. After sleeping your body is very dehydrated and your adrenals can be fatigued. When your body is fatigued, it can't perform all of it's proper functions, which leads to toxic buildup, stress and stomach problems. Your adrenals along with your thyroid create energy and control your stress response.

5. Boosts your Immune System

• Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure

A Healthy & Happy P.S:

I almost forgot to tell you all that it is NATIONAL EATING HEALTHY DAY TODAY!!!!!!!! Today is ALMOST as great as christmas. Okay, maybe not christmas but its definitely up there! Make all your decisions today healthy ones and encourage your friends, family and coworkers to do the same!  

Comment below what your "holiday" menu will look like today

No More Diets!

Good morning everyone ! In honor of Monday I thought I'd share with you this funny picture I came across...

I got a kick out of this because it is so true!!! Who even invented dieting anyways?? Diets are not fun for anyone because what they are suggesting is that in order to get "healthy" we must deny ourselves certain foods and food groups and stick to a strict discipline. This is why diets never work in the long- term and why we always find ourselves "starting over" the Monday after a crazy weekend binge! Our bodies become like a ticking bomb and the eventual weekend explosion results in emotional stress, self-pitty and disappointment.  

• Boston Medical Center indicates that approximately 45 million Americans diet each year and spend $33 billion on weight-loss products. 

Is this not crazy?!! Take a second to let your brain register what I like to call this "toxic cycle":

          We put foods with chemicals into our bodies--> Over time we feel an array of negative emotions--> we decide to go on a diet--> the suggested solution is to put more chemicals from weight loss products into our bodies

Now how ironic is that? We're trying to remedy our problems with the things that gave us problems in the first place! SO what I say is that let's stand up, take control of our bodies and say NO MORE DIETS! Eating healthy is not a "diet" but rather a lifestyle, a way of life, the way of life our bodies CRAVE for.

•  David Wolfe, one of the world's leading health authorities on nutrition says it perfectly:

"Consistency is key. Our actions are made consistent not by strict discipline rather by a refinement of character"

If we change our habits from eating processed foods to eating more organic and natural foods that nourish us with vitamins and minerals, our bodies will shift automatically to wanting and craving healthy foods because they are packed with nutrients that make us feel good! and energized! and strong! and happy! And in reality, that's how we are meant to feel. So, while change is sometimes difficult and scary, it can open the door to a world of new opportunities. When you put good food in your body, you feel good.YOU are what YOU eat and YOU are in control! 

Today, decide that you will swap out one packaged food for something whole & nutritious . Nuts, fruit, vegetables..whatever your taste buds want! Fruits and vegetables are tired of being put on the back burner...let's give them some love!!! What food swaps will you make today?

Oh and one last thing....have a happy Monday everyone!! Create your own happiness and don't forget to smile because happiness is contagious!

Getting Processed Foods Out Of "your tank"

I want to start this blog off on a little bit of a serious note before we get to all the fun posts on recipes and fitness that I know you will all love!

It is important for us as individuals to be aware and from time to time reflect on the impact society has on us.  Let’s take a step back and look at some statistics:

1.   2/3 of Americans are now either overweight or obese. If trends continue at the current rate, 100% of Americans will be overweight or obese by the year 2048

2.   Type 2 Diabetes (caused by lifestyle factors and genetics) accounts for 90% of all Diabetes worldwide. Total deaths from Diabetes are projected to rise by more than 50% in the next 10 years.

3.   Over $10 billion per year is spent on direct marketing to children. Less than 5% of that number is spent advertising fruits and vegetables.

4.   Healthiness of the food we eat decreases by 1.7% for every hour that passes in the day.

5.   In a recent study, 52% of Americans (that were polled) believed doing their taxes was easier than figuring out how to eat healthy. 

(*statistics from the World Health Organization, Center for Science in the World Health Interest and foodinsight.org) 

We see statistics like these all the time and tend to overlook them because they are not a direct reflection of us individually. But the truth is, these facts show that the majority of what we are eating is making us sick and unhealthy! We need to take control of our bodies and find the root of the problem. Easier said than done? Nope, just easy! The problem is that industry has come to thrive on cheap and easy to acquire processed and packaged foods, and it has become the staple of the American diet.

Processed foods are, plus or minus, 70 % of what most of us eat. We are ADDICTED to the chemicals in these foods and having them on our weekly grocery lists has become “the norm”. We go through our daily lives like robots, programed to buy these foods that we “believe” are okay to eat. After all, why would corporations sell us foods that are unhealthy? And if everyone else is eating it then it has to be okay.

The United States Department of Agriculture is responsible for American food policy and since its creation has been conflicted with how to protect public health and protect big industries at the same time. In recent years, the USDA has advised that vegetables and fruits become a larger part of the diet. With an annual budget of $2.4 trillion, the federal government spends exactly ZERO dollars promoting the food pyramid. So guess who is left for advertising? Yep, you guessed it! All the big corporations- McDonalds, Burger King, Taco Bell, ect. What we see all around us is the promotion of fast food and it is poisoning our minds into thinking this is okay!!

The bottom line is this: if we want to be healthy we need to eat food that is full of nutrients, not chemical additives and unhealthy fats. If you put water in your car, the gas tank might be say full but the car will not be able to run because what it really needs is oil. Similarly, we can fill up our bodies with sugar and chemicals and might be full at the moment, but at the end of the day, what our “gas tanks” really need to run properly are nutrients! And where do we get these nutrients? From natural REAL foods!!! Vegetables, fruits, nuts, seeds, beans and grains are the cure to all evils! So decide to go against what magazines and the media say and listen and trust your body. Let’s nourish our bodies from the inside out and fill our tanks with the ingredients to make us stronger, healthier, more energized and be able to feel our best!

This post was meant to show you the extreme of what is going on. Know that of course we are going to eat packaged foods from time to time but being aware of what we put in our bodies and limiting the toxic products is the most important take away message here!

I hope everyone has a healthy & happy relaxing Sunday night and be sure to check back tomorrow morning for a post on making healthy a lifestyle and not just another "diet"!