Veggie Tales

The first week of the Whole Life Wellness Cleanse was pretty simple for me since I normally avoid processed foods anyway.  Week two and three are going to challenge me to get a little more creative.

This week I let go of meat and dairy in my diet.  I've been a vegetarian before, but I've never gone without cheese.  Yikes!   I do intend to continue to use butter and organic cage free eggs.  Healthy saturated fats are extremely important to all our body functions, and during a cleanse my body will need vital macro-nutrients like fats and proteins. 

The important thing to remember here is the quality of the ingredients.  Eating cheap supermarket eggs will do little for your health because they are loaded with the very toxins that you are trying to flush out.  Tour a local farm and buy your eggs there.  Some farmers will give you a discount on fresh eggs if you buy them regularly.    

Tonight I brewed a new batch of kombucha tea and prepared a salad for tomorrows lunch using the colorful cherry tomatoes I got for volunteering at Produce With Purpose.  I also started soaking some oats for breakfast.  Leaving processed, sugar infused garbage in the dust hasn't been hard, at least not after the first couple days of cravings.  Now lets see how easy it is to let go of meats and dairy!

Me!

Combatting Cravings

It's 12:48pm.  Only a few more minutes left of my lunch break, and all I can think about is something sweet to eat.  This is the time of day that I crave sweets the most, just after lunch when I am feeling a little sluggish and not looking forward to plowing through the rest of the afternoon.  Normally I would indulge myself at times like this with a square or two of dark chocolate or a cup of coffee, but as I am doing the Whole Life Wellness Cleanse and have given up all processed foods for the month, I must refrain.

So how am I dealing with my intense cravings?  Well, the first thing I always do is make sure my rational mind is in control.  It is too simple to give in to cravings if you don't allow yourself the opportunity to think them through.  Ask yourself, "Why am I craving this?  Do I really need food, or am I trying to fill some other emotional need?"

If you are craving sugar or caffeine, chances are you have an addiction to those substances, and you are not alone.  Most Americans are addicted to either sugar or caffeine or both.  We consume it morning, noon and night in our coffee, cereal, soft drinks, snacks, breads, even pizza and ketchup.  Restaurant food is literally loaded with added sugar.  You may think you can give up sugar at any time (like many addicts will claim) but have you ever tried?  Craving sugar is a physical withdrawal symptom caused by not getting our "fix" of sugary snacks and drinks.  In some cases severe withdrawal symptoms can occur, such as sweating, dizziness, fatigue, headache and feeling "lost" or mentally disconnected.

I notice my sugar and caffeine cravings the most while I am cleansing, because I don't allow myself to indulge them.  It can become a battle of internal wills at times, almost like the cliche of the angel and devil on my shoulders.  In this case it is a dark chocolaty devil drinking a tall mocha, and a whole foods angel reminding me to let go of my cravings because they are an illusion caused by my addiction.

Something I always do when I start to have cravings is drink a huge glass of water.  Sometimes two.  Often times our bodies will trigger the hunger or craving mechanisms when we are in fact only thirsty or slightly dehydrated.  Drinking water can help you feel full and will improve your health immensely.  Avoid the temptation to drink "flavored" water (unless you flavor it yourself by adding ripe fruit and refrigerating) or diet drinks, which are full of additives and harmful chemical sweeteners.  Chemical sweeteners aggravate a sugar craving by confusing your body and making you crave the sweet sugar even more.  Some great natural alternatives for sugar that do not aggravate a sugar addiction are Raw Honey, Pure Maple Syrup and Stevia.

If you can't shake a craving, make a more healthful choice, rather than giving in.  When I crave sugar I usually reach for some dried fruit and nuts or some fresh fruit.  A spoonful of peanut butter on my fruit will usually do the trick for me nicely.  Make sure you are buying natural peanut butter, because most major brands add sugar! 

The craving for caffeine is usually lessened for me with herbal teas, or occasionally green tea, which does contain caffeine but in safer amounts.  A hot cup of tea in the morning makes me feel even better than that coveted coffee ever has.

If you would like to learn more about sugar and caffeine addictions, and what to do about them, read these helpful links:

http://www.angelfire.com/az/sthurston/sugar_addiction.html

http://www.freedomyou.com/addiction/caffeine%20addiction.htm

http://www.westonaprice.org/making-it-practical/replacing-refined-sugars

As always, if you would like advice or support on your journey to wellness, please contact me.  Consultation with a Certified Wellness Coach is always free at OneWellness!

October Unprocessed Begins

Today I started the challenge of removing all processed foods from my diet for a month. I have also committed to doing the Whole Life Wellness Cleanse  during the month of October. I don't eat that much processed food to begin with, but there are little things I have already noticed that are going to be a challenge for me.

For one thing, I woke up a little groggy this morning and wanted nothing more than a hot cup of coffee. I struggled for a few minutes with my will power, then chose a chai green tea with raw honey instead. I try to stay away from caffeine while cleansing, but a small amount of green tea is allowed in the preparation phase, so I felt this was a good compromise.

Breakfast is usually a light meal for me, so in addition to a big glass of water and my tea I shared a fresh grapefruit, orange and banana with my son. I felt refreshed and energized after breakfast and we headed out to the farmers market.

We enjoyed browsing all the fall pumpkins, corn stalks and crafts before stopping at our favorite chemical-free vegetable farm stand and picking up some salad mix, carrots, onion, a big bunch of beets with greens and some beautiful rainbow kale. Then we headed home for lunch.

I couldn't wait to get home and sauté the beet greens, which are my favorite. Check out my simple recipe for Beet Greens with Garlic and Butter.  I served the tender greens over quinoa with some organic cottage cheese, which could be considered a processed food, but I didn't want it to go to waste sitting in my fridge.

After lunch we were invited to a local farm, Produce With Purpose owned by Rick Slager and family, who is committed to using natural and organic practices. Rick was kind enough to show us around his farm and show off his innovative design for affordable hoop green houses. I was particularly impressed with Rick's work on the Rural Empowerment Initiative, which is working to teach West Africans sustainable agriculture practices.  After talking with Rick about his farm and initiative, I am excited to get involved with his mission and get my hands dirty, literally, as he is always looking for volunteers to help with planting, harvesting and daily farm work.

When we arrived back home this afternoon, I was feeling pretty tired and could feel a slight headache nagging behind my eyes.  I am all too familiar with my "detox headache" which often happens when I cleanse or fast.  I was surprised it happened so fast this time, on the first day.  I had some rose hips and raspberry leaf tea and a few cashews to help pick me up and then made chicken strips for dinner with a big green salad.  I made a simple salad dressing, and added fresh grated ginger for added flavor and cleansing power.  During dinner my son asked me what the red onions in the salad were.  I explained that onions are good for our bodies and help keep us healthy.  He immediately picked one up and popped it in his mouth.  I waited on eggshells, expecting him to spit it out and make a yucky face, but he just smiled and said "Oh, that's good!"  I laughed when he then flexed his arm and said "Now I'm gonna be big and strong!"
I said, "Yes, you are!"

SLS Is Lurking In Your Supplements

I can't stress enough how important it is to read the labels on the products and foods you are buying. Even health foods and supplements are often laced with harmful chemicals and hidden ingredients that are undesirable. For example, I was surfing through sites selling nutritional supplements and noticed this product from Herbalife which is seemingly health promoting, being made with fruit, but check out the "Other Ingredients" hidden under the nutritional facts. Sodium Lauryl Sulfate?! I don't want that in my shampoo, much less my daily supplements!

The Material Safety Data Sheet MSDS for Sodium Lauryl Sulfate even states that prolonged exposure to the chemical can cause death. So why is it a main ingredient in so many health and beauty products and cleansers? Because it's cheap.

Read the labels carefully on anything you put on or in your body. Look for products and foods with very few ingredients and all of them recognizable. Avoid chemical ingredients in skin care products in particular because your skin is your largest and most exposed organ, absorbing all the different toxins and free radicals it is constantly being bombarded with.

If you buy supplements online for convenience, make sure you can view the product labels and ingredients online before you purchase.  Otherwise you could end up wasting your money on poisons like this formula from Herbalife.  Yikes!

Preparing for October Unprocessed

October Unprocessed: T(-2) Days

I am so excited to be starting this journey! I have made a commitment to eat only whole, unprocessed, nourishing foods in the entire month of October, and I am actively recruiting other friends and family members to take this challenge with me.

Last night I compiled a list of my favorite websites and apps for real food recipes, including the following:

http://www.realfastfood.blogspot.com/

http://edenkitchen.com/

http://www.cheeseslave.com/recipes/

http://www.simplyorganic.com/simplyorganic/iapp/iapp.php

I also made shopping lists based on the recipes that I want to try next week. I intend to take full advantage of the fall harvests and the last few weeks of farmers markets.

I am also using this time to begin an internal cleansing cycle, using the Whole Life Wellness Cleanse program:

http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html

The first week of the cleanse unprocessed whole grains are allowed, as well as fish and dairy, so I am looking forward to some of my favorite dishes, like grilled salmon, curry, stir fry and baked oats with maple syrup and walnuts. I can't wait!

Reduce Stress with Whole Life Wellness

Rush season is stressful for all retail professionals, as it guarantees long and busy work days. Too much stress taxes our immune system and can literally make us sick, tired and less productive. As we are faced with double shifts, crowds of guests and team members to manage this rush season, lets not forget to take care of ourselves by keeping our bodies healthy and reducing stress levels as much as possible.

Here are a few tips to ensure we all stay healthy and happy this rush:

1. Drink plenty of water. Keep a water bottle nearby at all times, and take a moment to drink water regularly throughout the day and especially if you are feeling thirsty or stressed.

2. Bring lunch and snacks from home. In busy and stressful times, it is all too easy to hit the vending machine or a drive thru, but junk food is high in processed carbs, unhealthy fats and sugar which cause your metabolism to peak and then crash, making you feel sluggish. Instead, bring filling and wholesome snacks and meals from home. Here are a few examples of foods that will give you lasting energy and keep your body strong and focused:

Almonds or other nuts
Dried fruit
Granola bars
Yogurt
Whole grain crackers with cheese or peanut butter
Pita and hummus
Oatmeal
Sandwiches on whole grain bread
Avocado
Carrots
Fresh fruit
Popcorn
Dark chocolate
Chicken, Turkey or Beef
Baked potato
Cottage Cheese
Leftovers from last night's dinner

3. Keep hand sanitizer at all cash registers and in staff areas. Crowded stores and handling filthy cash all day means you are going to get up close and personal with a lot of germs. Wash your hands often and especially before you eat.

4. Take breaks. Be sure to schedule break times each day so everyone on the team is guaranteed time to themselves. Take a walk, get some fresh air, listen to music or read a book on your break, and don't forget to refuel yourself with plenty of food and water.

5. Avoid caffeine and alcohol. Limit yourself to one or two cups of coffee and avoid soda and energy drinks which are loaded with sugar. Resist the temptation to indulge in alcoholic beverages after work to unwind, although one glass of red wine may be acceptable...and necessary.

6. Get enough sleep. Stressful times are when our bodies need the most rest, and are often when we get the least. Try your best to get at least seven hours of sleep each night to recharge your overworked body and mind.

7. Take your vitamins. Take a high quality whole food multivitamin and mineral supplement everyday, such as Nature's Plus Source of Life with Whole Food Concentrates.  Another great way to get the vitamins and minerals you need is to eat a variety of fruits and vegetables each day, especially raw foods. Take a flax or fish oil supplement to increase energy and stamina as well.

8. Laugh out loud. Laughing is one of the best stress relievers, and it is said to be good for the soul. Have a laugh with your team to give you all a boost of positive energy.

9. Listen to your body. Our bodies give us subtle clues about what they need throughout the day that go beyond simply hunger or thirst. If you feel fatigued, anxious, irritable or stressed, take a break as soon as possible and recharge yourself with plenty of food, water and some "me time."

10. Breathe. Although we don't normally give our breath much thought, breathing deeply reduces stress and increases the flow of vital nutrients and oxygen throughout our bodies. Inhale deeply through your nose, then slowly exhale through either your nose or mouth several times and feel the tension fading away.