It was a rainy morning, and then a sunny but freezing afternoon. Minutes after we came indoors there was a hailstorm, and then a rainbow. It was a magical afternoon!
Sunday, January 31, 2016
Gorgeous yet cold afternoon
Thursday, January 21, 2016
Elimination Challenge
I used to think dietary challenges or cleanses were just a trendy way to lose a pound or two. Although that was a while ago, I have to admit I've changed! I think there is always something to learn about our bodies and how they work, and by eliminating items from our system for a set period of time there is always something to gain. I did a 14 day detox last year with Wynt. This year my elimination challenge was one I created, which I think is pretty important to success. Having some flexibility going into any elimination is important. Meaning it is better to account for 1/2 cup brown rice twice per week than "cheat" on pizza once during the challenge. I firmly believe that an elimination diet works best when completed as close to 100% as possible. I work with kids and adults in supporting them in elimination diets, and my role is to customize within reason. That means prior to starting the change rules are set. That means if there is a birthday party in the middle of your month elimination diet you need a plan for it before you are at the party. This is really key.
Also I see a lot of people who "cheat" and have pizza or ice cream. The problem I see with this is twofold. First, I never use the word cheat for seriousness. I use the words "off plan" especially with kids. We don't want them to think they are cheaters for eating pizza! That is the wrong message. The second part is that those foods are mixed foods of the potential offenders, for example pizza has wheat, dairy, and likely sugar in the tomato sauce. Ice cream has sugar and dairy. If we feel icky after eating it it's hard to tell who the culprit was. Off plan foods are not an option. If there is a holiday or a celebration, plan that into your elimination. Literally plan what you are going to do before you start, even if it is weeks ahead. That way there is no fudging! Pun intended.
During these last few weeks I have politely declined mimosas, glasses of wine, and dinner at family events. I have brought my own meals and dishes when dining anywhere else. I have found this isn't too hard to make work as most people eat a vegetable with dinner. I would bring an avocado, tuna, and another large salad.
Another important thing to remember is to have at least a week of transition if the proposed challenge is very different from your way of eating. This is what I do all day, and how I eat most of the time anyway, so I didn't have any transition period besides grocery shopping. I usually recommend at least a week to purchase new foods, try new foods/recipes, and make sure that you like them! Going hungry is not an option!
I am on my last day of my personal challenge. I do feel a sense of accomplishment as I stayed on plan and have felt some good changes.
Here's what I chose to avoid:
Dairy
Wheat
Processed grains
Daily coffee or caffeine (had coffee 3-4 times in 3 weeks)
Alcohol
Chocolate
Sugar besides occasional honey or maple syrup (occasional being once per week)
I chose to include whole grains like quinoa, brown rice or oatmeal, but sparingly, meaning 1/2 cup to 1 cup but not daily.
Why do this? Many of my clients follow some sort of elimination diet for 2-12 weeks in order to repair their gut, decrease inflammation, stop the bombardment to their intestines of potential IgG positive triggers (meaning foods that create an immune response, usually cows milk protein, wheat, soy, corn, and egg). The idea is that you avoid the triggers for immune response, thus decreasing the inflow of constant triggers (like the standard american diet), and then inflammation decreases, and then, after a certain period of time, foods are reintroduced, one by one, and then, it is narrowed down if there is truly an immune reaction to the specific food, or was there just some imbalance in the gut that was propelled by having offending foods constantly going down the hatch?
I chose these particular items as I was drinking more than I knew my body wanted me to, especially through the holidays. Almost every night, a glass or two, was usual. 90% of my intake is stellar, I love eating healthy. But who doesn't love corn chips? Or chocolate? Even every day! I wanted a break, a challenge. NO BITES OF ANY OFF PLAN FOODS! I stuck to my guns and it has been really amazing. So good to set goals and boundaries and stick to them. I did smell a friends glass of zinfandel, but other than that that was the close I came.
Also, I enjoy doing challenges like this because there is always something to learn! It gives me more credibility when I'm in the office, nodding at the parent who is looking at me like deer in the headlights.
This challenge I learned a lot. I learned that a new good quality extra virgin olive oil made my salads amazing. I had been using an unflavored one and for the last few weeks I used a lemon infused one from Winterhill. It was AMAZING and I took down the whole 8 ounce bottle over these 3 weeks.
In this time, I increased my frequency of epsom salt baths, increased my fish oil supplement, and hydration as able. I continued my regular intake of fermented foods, namely water kefir and sauerkraut. I continued exercising regularly. I lost 1-2 pounds and found that my nighttime weight wouldn't go up more than 1 pound. Usually my nighttime weight would increase 2+ pounds. I find this interesting with no specific explanation. My body fat % decreased 1%, I had less bloating in general, not that that was a huge problem, but maybe from 2 times per week to 1.
I felt and feel great most of the time, but I ususaly do! I did have 3 days where I felt yucky/low energy, which I think was propelled by fasting for some labwork, and then poor meal planning (even though I'm and RD doesn't mean all meals are perfectly planned out...) where I only had vegetables and nuts all day. I did about 5 days of grain free, where I felt okay but tired. Even just 1/2 cup of brown rice or oats felt like it gave my energy a shift in a day. But I'm not getting more than 4+ hours of consistent sleep in a row either.
Ok, enough about me! I want to hear if you've made any dietary changes this year so far! Or if you need any assistance in the future, feel free to comment:).
Here was a normal day:
Breakfast: roasted acorn squash with cinnamon, cashews, and turkey sausage
Snack: 1/2 banana and almond butter
Lunch: fennel apple salad with sunflower seed "cheese", tuna, and sauerkraut
Snack: hummus and vegetables
Dinner: chicken, roasted sweet potato, arugula
Snack: coconut almond milk (califia farms brand yum!), sunflower butter and an orange
(disclaimer: I do not spend time making my photos look great at this time. They are usually taken on my phone during a kitchen tornado)
Roasted acorn squash seeds
cabbage for kraut
kraut weighted down with stones
fermented veggies too this time
any squash for breakfast- best with half a banana and a sausage on the side!
And that's how you eat 10 fruits/vegetables a day! By NOT eating the filler grains. I don't think grains are the worst thing ever but they displace an opportunity to eat phytonutrient dense foods like fruits and vegetables. Think about it!
Also I see a lot of people who "cheat" and have pizza or ice cream. The problem I see with this is twofold. First, I never use the word cheat for seriousness. I use the words "off plan" especially with kids. We don't want them to think they are cheaters for eating pizza! That is the wrong message. The second part is that those foods are mixed foods of the potential offenders, for example pizza has wheat, dairy, and likely sugar in the tomato sauce. Ice cream has sugar and dairy. If we feel icky after eating it it's hard to tell who the culprit was. Off plan foods are not an option. If there is a holiday or a celebration, plan that into your elimination. Literally plan what you are going to do before you start, even if it is weeks ahead. That way there is no fudging! Pun intended.
During these last few weeks I have politely declined mimosas, glasses of wine, and dinner at family events. I have brought my own meals and dishes when dining anywhere else. I have found this isn't too hard to make work as most people eat a vegetable with dinner. I would bring an avocado, tuna, and another large salad.
Another important thing to remember is to have at least a week of transition if the proposed challenge is very different from your way of eating. This is what I do all day, and how I eat most of the time anyway, so I didn't have any transition period besides grocery shopping. I usually recommend at least a week to purchase new foods, try new foods/recipes, and make sure that you like them! Going hungry is not an option!
I am on my last day of my personal challenge. I do feel a sense of accomplishment as I stayed on plan and have felt some good changes.
Here's what I chose to avoid:
Dairy
Wheat
Processed grains
Daily coffee or caffeine (had coffee 3-4 times in 3 weeks)
Alcohol
Chocolate
Sugar besides occasional honey or maple syrup (occasional being once per week)
I chose to include whole grains like quinoa, brown rice or oatmeal, but sparingly, meaning 1/2 cup to 1 cup but not daily.
Why do this? Many of my clients follow some sort of elimination diet for 2-12 weeks in order to repair their gut, decrease inflammation, stop the bombardment to their intestines of potential IgG positive triggers (meaning foods that create an immune response, usually cows milk protein, wheat, soy, corn, and egg). The idea is that you avoid the triggers for immune response, thus decreasing the inflow of constant triggers (like the standard american diet), and then inflammation decreases, and then, after a certain period of time, foods are reintroduced, one by one, and then, it is narrowed down if there is truly an immune reaction to the specific food, or was there just some imbalance in the gut that was propelled by having offending foods constantly going down the hatch?
I chose these particular items as I was drinking more than I knew my body wanted me to, especially through the holidays. Almost every night, a glass or two, was usual. 90% of my intake is stellar, I love eating healthy. But who doesn't love corn chips? Or chocolate? Even every day! I wanted a break, a challenge. NO BITES OF ANY OFF PLAN FOODS! I stuck to my guns and it has been really amazing. So good to set goals and boundaries and stick to them. I did smell a friends glass of zinfandel, but other than that that was the close I came.
Also, I enjoy doing challenges like this because there is always something to learn! It gives me more credibility when I'm in the office, nodding at the parent who is looking at me like deer in the headlights.
This challenge I learned a lot. I learned that a new good quality extra virgin olive oil made my salads amazing. I had been using an unflavored one and for the last few weeks I used a lemon infused one from Winterhill. It was AMAZING and I took down the whole 8 ounce bottle over these 3 weeks.
In this time, I increased my frequency of epsom salt baths, increased my fish oil supplement, and hydration as able. I continued my regular intake of fermented foods, namely water kefir and sauerkraut. I continued exercising regularly. I lost 1-2 pounds and found that my nighttime weight wouldn't go up more than 1 pound. Usually my nighttime weight would increase 2+ pounds. I find this interesting with no specific explanation. My body fat % decreased 1%, I had less bloating in general, not that that was a huge problem, but maybe from 2 times per week to 1.
I felt and feel great most of the time, but I ususaly do! I did have 3 days where I felt yucky/low energy, which I think was propelled by fasting for some labwork, and then poor meal planning (even though I'm and RD doesn't mean all meals are perfectly planned out...) where I only had vegetables and nuts all day. I did about 5 days of grain free, where I felt okay but tired. Even just 1/2 cup of brown rice or oats felt like it gave my energy a shift in a day. But I'm not getting more than 4+ hours of consistent sleep in a row either.
Ok, enough about me! I want to hear if you've made any dietary changes this year so far! Or if you need any assistance in the future, feel free to comment:).
Here was a normal day:
Breakfast: roasted acorn squash with cinnamon, cashews, and turkey sausage
Snack: 1/2 banana and almond butter
Lunch: fennel apple salad with sunflower seed "cheese", tuna, and sauerkraut
Snack: hummus and vegetables
Dinner: chicken, roasted sweet potato, arugula
Snack: coconut almond milk (califia farms brand yum!), sunflower butter and an orange
(disclaimer: I do not spend time making my photos look great at this time. They are usually taken on my phone during a kitchen tornado)
Roasted acorn squash seeds
My staple apple fennel salad with nut cheese and herbs
And that's how you eat 10 fruits/vegetables a day! By NOT eating the filler grains. I don't think grains are the worst thing ever but they displace an opportunity to eat phytonutrient dense foods like fruits and vegetables. Think about it!
Friday, January 8, 2016
Didn't finish posting about Christmas cuz the other post was long
Turns out when you're having loads of fun there are loads of photos! The computer and photo uploading stars aligned today so this was an easy process, yay!
One of Owen's top gifts was a t-rex mask. It is a family favorite. Chris wore it in the car on the way to the Britton/Staydohar compound and they got a kick out of us driving up with a dino chauffeur.
Britton-Staydohar-Richardson Christmas
Cousin Mat is buried in gifts
Christmas at Grandma's- minus Dave. Dave had an icky headcold so he stayed home while we had a full day up at grandma's. We were SO BUMMED that he stayed home. Yes it's nice for the germs to be away, but I wish he could have felt up to coming anyway. He ended up sleeping most of the day so that was good for him.
Grandma made a special hot cocoa treat for the kids.
A few more photos out of order but lovely anyway~ Gonna let it ride~ enjoy the photo photos from the same events in order!
Crazy.
Family.Love.
Laughs.
THE BEST