Ate to much? Feeling stuffed with turkey and pie?
Here are a few tips to settle that packed and bloated belly:
Thank you all for supporting me and aDandeLife.
My mission and intention is to shine a bright light on the many paths to healthy, balanced and happy living. I'm grateful to those how have shined that light for me and continue to do so.
Wishing you and yours a very Happy Thanksgiving.
“In the end, though, maybe we must all give up trying to pay back the people in this world who sustain our lives. In the end, maybe it's wiser to surrender before the miraculous scope of human generosity and to just keep saying thank you, forever and sincerely, for as long as we have voices.”
― Elizabeth Gilbert, Eat, Pray, Love: One Woman's Search for Everything Across Italy, India and Indonesia
Forever and sincerely,
Hunger and Fullness Continuum Scale
After toddlerhood, when eating and appetite are most natural, determining hunger and fullness can become complicated. While it is extremely important to listen to internal cues for hunger and satiety, social factors, previous experiences with foods, and environmental cues often override the internal ability to eat when hungry and stop when full.
For those who need to relearn how to monitor feelings of satiety, a scale can help to impart perspective. This tool is especially helpful for those recovering from an eating disorder, where internal cues were dramatically overridden.
To help you in recognizing which type of hunger you are feeling, seriously think about and study this hunger-satiety rating scale as you eat your meals:
Satiety (how full/satisfied)
10 =Stuffed to the point of feeling sick
9 =Very uncomfortably full, need to loosen your belt
8 =Uncomfortably full, feel stuffed
7 =Very full, as if you have overeaten
6 =Comfortably full, satisfied
5 =Comfortable, neither hungry nor full
4 =Beginning signals of hunger
3 =Hungry, ready to eat
2 =Very hungry, unable to concentrate
1 =Starving, dizzy, irritable
Evaluate where your habits fit using this scale. If you wait to eat until you are “starving,” irritable, or unable to concentrate, you will be likely to eat beyond a comfortable feeling of fullness just to get rid of those bad physical feelings. The goal is to start eating when you have early signals of hunger (4) and to stop when you are full (6).
While it is sometimes challenging in the beginning to figure out where you fall on this scale, it will get easier over time. As recovery progresses, feelings of hunger and fullness will become clearer than at first. However, normal feelings of hunger and fullness are still closely tied to eating disordered thoughts and feelings.
References and recommended reading
Albers S. 7 mindful eating tips. National Eating Disorders Association website. http://www.uhs.berkeley.edu/eda/7Mindful.pdf. Published 2004. Accessed September 8, 2015
Hinzey EM. Mindful eating log. Nutrition411 website. http://www.nutrition411.com/content/mindful-eating-log. Updated March 1, 2014. Accessed September 8, 2015.
Hunger satiety rating scale. Bariatric Support Centers International website. https://www.bsciresourcecenter.com/SGLUpdates/Portion%20Control%20Lessons/Hunger%20Satiety%20Rating%20Scale%20Handout.pdf. Published 2013. Accessed September 8, 2015.
Updated and created by Nutrition411.com
Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally- pressed juice? Or a lunchbox pack of granola bars?
Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.
Can YOU Eat Just One?
Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?
Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the
way we’re wired.
The Perils of Supersizing
Eating too much food in one sitting is hard on your body. Here’s why:
GET EVEN HEALTHIER!
Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!
What makes you smile? Laugh? Go giddy with glee?
For some, it’s a walk barefoot through on the beach. For another, it’s a crossword puzzle, a solo movie date, or a perfectly ripe mango.
So… when was the last time you did something that makes you happy?
I love a long walk chatting with a friend or listening to Podcasts. I'm seriously addicted to Podcasts!
If it’s been awhile, consider this: Happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier.
The Magic Formula for Daily Pleasure
Doing one pleasurable thing per day (or more!) is the most powerful antidote for sad, boring, or stressful days. Try this:
· Make an “I love” list. List everything that you enjoy—nothing is too small or too large. If you enjoy it, get it on the list. Being aware of what we enjoy is half the battle.
·Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes?
Book yourself a massage this weekend?
·Revisit an hobby you haven't thought about for years but used to enjoy.
Did you paint, sew or write years ago? It's never to late to relearn and get inspired.
To get you started down the road of pleasure, give this luscious recipe a try:
Prep Time: 10 minutes
1 mango, peeled and diced
1/4 cup orange juice
1 tablespoon lemon juice
1 tablespoon agave nectar (optional)
1 cup organic whipping cream or carton of soft tofu or large ripe banana
·Process first 4 ingredients in a blender.
·Blend for 1 minute, or until pureed.
·Pour puree into a medium bowl.
·Beat whipping cream at medium speed with an electric mixer until soft peaks form. If using tofu or banana whir in a food processor or blender until smooth and creamy.
·Fold whipped cream or tofu or banana into mango puree, using a knife to swirl in a marbled effect.
Share what makes you smile everyday in our comments section below!!
HAVE A WONDERFUL WEEK!!!
"The single greatest lesson the garden teaches is that our relationship to the planet need not be zero-sum, and that as long as the sun still shines and people still can plan and plant, think and do, we can, if we bother to try, find ways to provide for ourselves without diminishing the world. "
— Michael Pollan (The Omnivore's Dilemma: A Natural History of Four Meals)
These Ted talks are a great way to remember our interconnectedness to everything and how beautiful, smart and magical our planet is.
I hope we can all start our week thinking about ourselves as part of this system, not our superiority to it.
Try supporting your integrated and balanced lifestyle by:
Learn. Live. Thrive.
Bored with Water?
Boost Your Daily Intake with Fruit-Infused H2O!
“Drink more water” – It’s a statement you probably hear constantly from doctors, health coaches, sports team coaches, advertisements, and on Facebook! But how much water are you really supposed to drink and how can you make doing so a bit easier?
Frankly, water isn’t everyone’s first choice in beverages, but it should be. Water accounts for nearly 60% of your body composition and is essential for growth and regeneration of every cell in your body. Without adequate hydration, your body won’t work properly. Here are some of the benefits of staying hydrated:
Using certain fruits, herbs, and flowers takes the benefits of hydration to a whole new level. Infused water benefits include:
It’s no secret that it’s difficult for many people to drink the necessary amount of water because it can be pretty boring at times. It isn’t as sexy as drinking a glass of wine and it doesn’t have the flavor a soda or sugary drink offers. And yes, while fizzy drinks are fun, it is so important that we limit the amount of sugars and artificial ingredients we put into our bodies. Thankfully, there are easy ways to make your water more interesting, flavorful and packed full of health benefits. Still not a believer? Read on!
My delicious way to spice up water intake is with fruit-infused water!
Fruit-infused water is a great alternative to its soda counterparts while still being FUN. The main difference is, fruit-infused water is going to leave you feeling fresh and most importantly—HYDRATED! Almost every massage studio or spa serves fruit, herb, and flower-infused water. But lets go beyond the standard "spa-water" filled with lemons and cucumbers.
Can’t wait to get started? Try this delicious and refreshing recipe! It’s one of my favorites!
Detox Watermelon Recipe
32 ounces of water
4 cubes fresh watermelon
6 leaves cilantro (cilantro helps with detoxification)
In a 1-liter pitcher, place the fruit and cilantro at the bottom and add water until full. Cover the top of the pitcher and let sit in the refrigerator for about 30 minutes to let the fruit seep into the water. The mixture should keep for two days.
The following are some other combination recommendations:
Need more support? Love what you see? Want to learn how to have more energy and how to take your health up a notch? I can help!
Thanks reading this and taking another step towards wellness and loving yourself.
THANKS SO VERY MUCH FOR JOINING MY MAILING LIST BELOW.
Learn. Live. Thrive.
EASY is my other favorite four letter word. Besides FREE! Haha
And these Egg Muffins are so easy and delicious. They are great for any time of day and are perfect for on-the-go eating. Although sitting down to savour ones food is best. But you know that!
Add whatever is in your fridge. Aren't we all looking for ways to keep our veggies from dying in that crisper? Good bye leftovers. Bacon, ham, turkey... Get creative!! Use what you have.
Add avocados midway through cooking.
Note that some cheeses release a lot of oil when melted like cheddar. Try Gouda, Monteray Jack, Fontina, Asiago or Havarti.
Supports gluten free, Paleo and Vegetarian (ovo/lacto) eaters.
Here's the plan;
Preheat oven to 350.
¼ cup water
½ cup cleaned and julianned organic spinach
½ cup favorite cheese shredded or chopped
Olive oil, ghee or soft butter
Salt & pepper
Lightly Coat 6 muffin pan with preferred oil mention above
Scramble eggs and water in a bowl. Pour about 4 tbs of egg mixture into pans. Then divide spinach and cheese evenly to each cup. Salt and pepper to taste. Cook for 9-12 min depending on your oven. Eggs will keep cooking once they're removed from the oven so keep the a speck soft when they're removed.
Let's them sit for 5-7 mins and voila!
And Please join our mailing list!!! Many thanks.
You want it? Then make it happen!
So Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.”
Which one do you think is going to get healthy and feel great? Yep—the one who intends it.
Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!
The Fuel for Desired Results
The key to intention is action – try this to build your intention muscle:
Did you know that you can even set an intention to have a great day?
Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success?
Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers:
GET EVEN HEALTHIER!
Do you intend to lose weight, eat healthy, and feel fantastic?
Make a plan to succeed by getting the support you need! Ready to get started? Good! I know you can do it and I'm here to help!
As some of my clients have started 4 day/14 day/28 day clean eating programs I've had many questions of detox and cleanses beyond what's on the plate.
So for the month of August I'll focus on toxin and pollution information.
While keeping our lives completely toxin free is a huge stretch, I'm happy to share options and ideas to clean up where we can!
Widespread behavioral and cognitive disorders – including ADHD and autism – have prompted experts to investigate environmental factors. Many argue that these toxins have a strong role in this “silent pandemic of neurodevelopmental toxicity,” which cannot be attributed to genetic factors alone. The brain is most vulnerable to chemical exposure in utero and during infancy and early childhood, when the brain is in its critical stages of development.
What makes the brain so vulnerable? Almost all of the cells in the brain are in place by age two or three, and only a few small regions of the brain grow new cells after this point. Given this short window of time a person has to develop a healthy brain and maintain healthy cells, the human brain is extremely vulnerable to environmental pollution.
The brain may only account for up to 2% of a person’s weight, but it consumes 20% of the body’s energy at a rate that is 10 times faster than the rest of the body per gram of tissue. This energy-hungry organ requires a constant supply of energy to function, and what you ingest and are exposed to has a direct impact on its processes.
The idea that small amounts of exposure are safe is what keeps some of the toxins legal in many countries’ commerce today. I encourage you to do your own research and educate yourself so you can make an informed decision about what to put in your body.
Unfortunately, no one can completely avoid these toxins since some are in the air we breathe. However, there are steps you can take to better protect your health and your brain:
Danielle Anderson is an Integrative Nutrition Health Coach, who's passion is brain and body wellness. Certified in Mindfulness and Integrative Mental Health. NAMI teacher, QPR Instructor, mom of 2, Zumba instructor, lover of cats, the ocean and books!
All Animal Therapy Brain Health Communication Cravings Detox Gardening Gluten Free Goal Setting Healthy Eating Intention Low Carb Mindfulness Relationships Stress Relief Sugar Sustainability Vegetarian Weight Loss