Beauty, Wellness, Recipes, Food
|
Hydration cannot be left out of The Basics. You are mostly water. Dehydration - even slight dehydration - affects your mood, hormones, and every reaction that happens in your body. ½ oz of liquid for every pound of body weight. When we get older, our thirst sensation is less and less reliable. It is one of those things that diminish with time. So drink by body weight, not thirst.
We want to hydrate with liquids and with food. Liquids are your rainshower and food is gentle drizzle. Top hydrating liquids: Water - seltzer, with lemon, with flavor, or just plain. This is a must. I start the day with warm lemon water and use it as a warming winter beverage during the day. Tea - if you haven’t become a tea drinker, you’re missing out. The benefits of tea are endless depending on which leaves are being seeped. Choose your tea on what you need. For me I want youthening and immunity. I usually drink green tea like The Tres Legendes or Cloud Mountain at jolie. Broth & Pressed juices, especially green ones. You get hydration and a vitamin IV treatment in one. Coffee - high in antioxidants, but you can only count ⅔ of it as hydration due to the dehydrating impact of coffee. Broth- or come let The basics Hydrating foods; Fruits and vegetables are filled with water. Including these liberally in your daily diet provided constant hydration. Hydration within the colon is important also - if we do not have adequate fluids coming in the body will seek the fluids from the colon. And when that happens, it’s hard going to the bathroom. Beware of Dehydrators You will need more liquids if you frequently sauna like I do or in warmer weather. When you are under the weather, you are losing a lot of fluids through your mucus membranes, fever, and decreased appetite; small, frequent sips of seltzer, broth, or tea help here. Winter heating indoors dehydrated us as well as warm bedrooms at night - another reason to start the day with a big glass of water. Alcohol - remember one drink, then one glass of water and definitely water before bed if you’ve had more than two. You will have to go to the bathroom during the night, but it’s worth it for the wellness of your body. Game Plan: Morning: warm water with lemon digestive health Daytime: carry water with you, drink frequently Tea after lunch, after dinner Eat lots of veggies with love, Jolie xo A broken ankle, a surgery, and accident that restricts your movement does not have to mean extra pounds.
Nothing is as disappointing as not being able to exercise and move around. And we have helped many clients who have gained weight due to an injury, but I want you to have a plan, so if something happens where you need to be still for a bit, you can still keep your weight where it needs to be. First, realize food influences your weight more than exercise. My first wellness coach became a coach because as a Bar Method teacher she saw students who would take Bar day after day and still be frustrated by unwanted weight. It was what they ate after Bar that needed to be changed. Instead, think of exercise as a buffer: it does burn calories so small indiscretions do not show up; and, it is a micro-habit that points you toward better food choices. So, if you can’t exercise you have no cookie-safety net and you miss the daily reminder to make good choices after you’ve worked out. Therefore, you laser focus on food to do what you need done. You need to eat to heal so you need protein and collagen. During healing the immune system is busy, so you need foods that support the immune system. Inflammation is part of how the body heals an injury - but, you do not want systemic inflammation because it diverts resources away from your healing - so you need anti-inflammatory foods. What you don’t need during healing are foods that elevate blood sugar or insulin levels. You do not want these foods because you are not moving around. Metabolizing those foods requires that you are active. With inactivity those foods turn into fat. During recovery skip the pasta or rice one dish meals; sandwiches are not your friend; toast, bagels, english muffins, and oatmeal are not for you; ice cream and desserts will not help you; keeping the snack bin full is asking for weight gain. You want your diet to look like jolie meals: vegetables, super high fiber grains, protein, and healthy fats in portions that satisfy, but do not exceed caloric needs. Broths and soups are also excellent to use during recovery as breakfast, a snack, or dinner. Dialing down your diet during this time will not only keep you from needing to lose weight after recovery, but it will help you recover faster. It is a win win. with love, Jolie xo Digestive inflammation is growing. It is labeled as IBS, Crohn’s, ulcerative colitis, and non-specific intestinal inflammation. All of these conditions and the road to these conditions - make it hard to eat. Especially hard to eat the foods that are healers like vegetables.
You're stuck in a cycle of pain and toleration of foods that don’t address the underlying inflammation and immune conditions. How do you eat vegetables with IBD?
Jolie xo January basics includes changing our relationship with fat. Fat was demonized and replaced by sugar and carbs; and all the chronic life ending and debilitating disease rose dramatically.
Fat is not the enemy. In fact, it is a friend to cellular health, weight loss, anti-aging, and metabolic health. Scientifically we know this and we knew it then too. Why is fat important for our health? Most of our cellular membranes are made of lipids. Most of the action happens on the cell membrane - the home of receptors for everything. The inside of the cell is like the bank vault, the cell membrane is the trading floor, commodities desk, equity exchange, and Fat is also important because all the fat soluble vitamins need fat to gain access to the body. Without fat, they pass through the digestive tube. Fat is linked to feeling full. When fat sensors at the exit of the stomach sense adequate fat intake they go off signaling the brain that you're full. That is why eating slowly aids weight loss. I recommend that clients wait 20 minutes before deciding a meal is not enough. Jolie meals teach you portion size. If your portions are out of whack, however, some dishes initially seem like not enough food - wait for it. When the meal begins to exit the stomach - your nutritional sensors will pick up that you have everything you need, and signal the brain to release leptin - the satiety hormone. Fat is long lasting energy. Fat calories take a long time to break down because of the number of bonds between the atoms. As each breaks you have energy and nourishment. So good dietary fat helps you avoid snacking. If you snack, it’s not because you need to, it’s more of a habit. How to get the fat we need: Top sources of fats that I integrate into every jolie program: avocado, olive oil and olives, flax, hemp, nuts and seeds. This gives you a full array of the healthy fats your body needs for repair, maintenance, and cell integrity. When not eating jolieLife:
Also, eating a variety of nuts and seeds will give you broader nourishment. By integrating good fats into your diet, you will find that you are more hormonally balanced, your skin improves, inflammation is lessened, cravings decrease, and metabolism upregulates. with love, Jolie xo Even at Whole Foods, most of the food is processed food. Back to the basics means eating food that hasn’t come from a factory - even an organic factory.
When you sit down to a meal - if there are carrots in a dish, you need to be able to see the carrot. If you have a strawberry something and all you see is strawberry goo or you taste them but can’t see them - that is not a whole food. We learned in The Jungle that when food becomes unidentifiable there are things in there that you don’t realize are in there. That rings true today also. And what is added is not added for your health, rather it is for shelf life, texture, color, or smell. More importantly, what’s taken out is even worse for your health. Fiber, vitamins, minerals, polyphenols, antioxidants are lost. “It’s not the food, it is what is done to the food that makes you sick, “ my favorite quotation and a guiding light in the grocery store. It comes from the book Metabolical by Robert Lustig, an awesome book. For example, whole grain factory made foods are not truly whole grains. In most cases, it began as a non-whole grain food. Why? Because whole grains are not as shelf stable as refined grains. So, refined grains are used and then the bran and fiber are added back in after being stabilized by heat or chemicals before the product is completed. So you are actually getting the stripped grain and denatured bran and fiber - a key reason foods are fortified to partially make up for the nutrition loss. But, when you strip the grain you change how your body processes the sugar in the grain - the sugar is absorbed quickly giving you insulin spikes; and the fiber becomes less healthful. So what to do? Get back to truly whole foods. That does require time - one of the reasons I created jolie: whole foods based prepared meals focused on health and priced accessibility. Opt for snacks that are not from a box or with a wrapper: fruit, half of lunch, jolie or homemade soups, olives, smoothies jolie or yours, nuts, cut up veggies,. Buy your grains minimally processed. My favorite grain or grain substitutes are wild rice, black rice, oat groats, and, if you are not gluten free, wheat berries. These are basically all intact - so there is no nutritional loss and your body knows what to do with them. If you haven’t tried jolie, this is a great time to begin. with love, Jolie xo Having the Best Year Ever - which I want for you - begins with dialing in the basics. The basics will get you 80% to where you need to be.
What is the biggest dietary source of aging, inflammation, hormone imbalance, gut dysbiosis, metabolic disorder?
Correct answer: C Sugar does all that. Dialing back your sugar is first priority for the new year. And from wherever you are there is a tweak you can make. If you have belly fat, that is a telltale sign of excess dietary sugar. If this is you and you eat a healthy diet, it is time to reduce grains, beans, oats, sprouted breads. Lessen your sweet tooth by training yourself to lower levels of sweetness. When I was a baker, I always added HALF the amount of sugar called for in a recipe right out of the gate. From there, everytime I used that recipe again, I would take a little bit more out until I reached the bare minimum. This is the origin of the jolie Bakery: great foods, minimal sweetness. When given a choice go for the less sugar filled option. Seltzer over Coke, Vinegar chips over BBQ. Mustard over Ketchup. Omelet over Pancakes. Smoked over Honey Glazed. Iced coffee over Coffee-chinos. Gin & Tonic over a Mojito. These small changes make a difference. Reduce quick converts to sugar. These are your breads, oats, and grains. Eat half a bagel. Skip the toast. Scoot all the pizza toppings to one side and eat less crust. Use an ice cream scoop to portion rice, pasta, oats, and other grains. At jolie, our medium size ice cream scoop is our standard serving of grains. Choose savory snacks over sweet ones. Individual portions of olives or nuts. A boiled egg. Nut butter with cut up vegetables. Baby cucumbers or tomatoes. Let fruit be your sweet. Mother nature packaged fruit with fiber and water. The sweetness you perceive in fruit is unlike the sweetness in pretzels or chocolate chips. An apple a day will benefit you, not harm you. As we stay away from more and more sugar, our taste buds change and perceive sweet things more intensely, even unpleasantly. This helps us to eat less of a sweet treat and to crave sugar less. with love, Jolie xo P.S. When baking you will also slightly reduce the wet ingredients because of the drastically reduced sugar. |
Words to Live ByI am not a heroine, but I have chosen the person I want to be. Categories
All
Archives
December 2024
|
RSS Feed