Author Archives: samanthaelkrief@gmail.com

Samantha's Veggie Curry

Recipe: Samantha’s Super Simple Veggie Curry

I love curry, especially Thai curry. It’s heavy on veggies and has so much flavor! Making veggie curry from scratch can be time consuming, and eating out can be tricky for those of us with dietary restrictions, allergies or watching or sugar and salt intake. Plus it’s just way healthier and less expensive to make your own food (if you need some encouragement, check out this post).

So, this week I did something I don’t usually do. I cooked with store bought curry paste. Thai Kitchen makes green and red chili curry paste, and they’re actually delicious and made with real ingredients. The ingredients for the green curry paste that I used for my veggie curry are galangal (Thai ginger), lemongrass, green chili, garlic, kefir lime, salt and shallots. There are no preservatives or sugar and it’s vegan, paleo and gluten free. Not bad! It’s great to have around the house for those days when you want a hit of intense flavor without putting in a ton of work.

I also love this recipe because it’s so satisfying after a long day. The veggies in this dish provide about 14 grams of fiber, or 7 grams per serving. Similar to coconut oil, coconut milk is a great source of healthy fat. And, fiber and fat are a magical pair. Together they keep us full and satisfied. The sweetness of the coconut milk and carrot in this veggie curry also satisfies my sweet tooth, while the heat from the ginger and chili revs up digestion.

Keeping pantry items like coconut milk and curry paste on hand is also a great way to be able to make a quick, healthy and flavorful meal when you don’t have a lot of time. As a health coach, I always encourage my clients to keep some fun pantry items stocked up for days when getting to the grocery store isn’t going to happen. Having a few quick meals you can make with whatever you have on hand is a great way to avoid the temptation to order out. And our bodies and pockets will thank us.

And remember, recipes are great as guides, but don’t need to be viewed as a rule book. This recipe would be great with collards instead of kale, or with some bell peppers and broccoli. Frozen veggies also work well, just adjust the cooking time so they don’t get soggy. Tofu, beans or chicken could also be added for some extra protein. The most important thing is to have fun with it and enjoy!

Samantha’s Super Simple Veggie Curry (vegan, vegetarian, gluten free, paleo)

Ingredients

  • 1 can full fat coconut milk
  • 1/2 inch ginger peeled and diced
  • 3 cups green beans, cut into bite sized pieces
  • 2 cups kale, torn into bite sized pieces
  • 1 whole dried red pepper pod
  • 1-2 tsp green Thai curry paste
  • 1/2 lime, zest and juice
  • 1 carrot, cut into rounds
  • salt to taste

Directions

  1. Put coconut milk, chili pepper, Thai curry paste, salt, red pepper and ginger in a pan. Bring to a boil, then lower heat to bring liquid to simmer.
  2. While coconut milk mixture is heating up, chop your veggies (I use pre-chopped kale, don’t worry, it’s not cheating).
  3. When ready, add the green beans and carrots. Cook about 7 minutes.
  4. Add kale, cook an additional 3-5 minutes, until done.
  5. Add zest and juice of the lime, adjust seasoning and serve.

Serve over rice or quinoa.

Enjoy!

Avoiding Getting in The Kitchen? These Mindset Shifts May Be Just What You Need

As a health coach, chef, and someone who has gone through my own health struggles, I’ve seen that learning to cook is one of the most important things a person can do for their health. It can be intimidating, and there’s lot of reasons not to do it. It’s easy to fall into a pattern of buying prepared foods and eating out. If that’s what you want to do, that’s totally cool. But, I have a feeling that if you’re reading this, you know that it’s not the best option for you.

In case you need some more convincing, here are some of the reasons cooking is so important:

  • When you eat out, you never know what it is in your food or how it has been prepared. You can get a basic idea, but you can’t see what’s happening in that kitchen.
  • It’s less expensive. The cost of eating out or ordering take out can pile pretty darn high. Just look at how much you spent on eating out in the past month. You can make great meals for yourself at a fraction of the cost.
  • Prepackaged foods are often high in sugar and salt. These foods are highly inflammatory and contribute to our countries epidemic of hearth disease, diabetes and other ailments.
  • For me (and I know it’s not everyone, but I have faith that you can get there!), cooking is therapeutic. It’s a way to focus the mind and to feel connected to what is nourishing your body. Many people view it as a form of meditation and a way to decompress.
  • It’s a great creative outlet. If you’ve seen Instagram or Pinterest, you also know it’s a form of art. It can be a fun way to express your creativity and make something beautiful.
  • If you are dealing with any sort of health issue, food literally can be your medicine. If you learn how to use it properly, you can improve almost any health issue dramatically.

If you have the desire to cook, but feel overwhelmed with the idea, here are my words of wisdom:

1. Cooking is a learned skill.

First of all, I hear ya, I really do. I was in the same boat at one point. Cooking, just like anything else, is something you have to learn. A lot of us weren’t taught how to cook by our parents. And unless we went to culinary school, we weren’t taught in middle school, high school or college. The first step is to realize that cooking is a learned skill like any other.

2. You’re not going to be great at it right away.

Well, some of you may be, but for most of us there’s a learning curve. There are endless possibilities with cooking. I remember when I started getting into gluten free baking. At first, I was really terrible at it. I had no idea what the difference was between coconut powder or coconut flour. How was I supposed to know? The first few times you try something new you might screw it up. Just like if you try skiing for the first time. You will probably fall a few times before you get the hang of it. Be easy on yourself and don’t give up!

3. Keep it simple.

Steaming veggies or making a whole grain like brown rice or quinoa is a great place to start. Experiment with one or two different spices and play with different styles of cooking like boiling, steaming, braising and roasting. You don’t have to be fancy about cooking. The simplest foods are often the best.

Remember, no one was born knowing how to speak, walk or cook! You may not know how to cook now, but that means nothing about the future. It’s your choice.

So, what next?

  1. Go to the supermarket and pick up one new food (preferably a vegetable!).
  2. Look up some a simple recipe or just experiment. If it tastes bad, you’ll know what not to do next time! Remember, it’s all learning.
  3. Check out Facebook, Pinterest or Instagram and find some feeds that inspire you to try new foods and preparations. You can find me @simplysamanthanyc. Try one new thing per week or month. There’s no need to rush.
  4. Find some short cooking videos on YouTube. You can learn about so many things, from raw food to Indian cuisine! If you find yourself really liking it, enroll in an online class or public class at a culinary school. If you feel like you need a little more help, think about a private class.
  5. Enjoy! If you’re not enjoying your food, start over. Food is meant to nourish us, from start to finish.

Sending you lots of love.

Samantha

Chocolate Chia Pudding

Recipe: Chocolate Chia Pudding

Last week I was assisting an awesome class with Chef Jill Burns on Inflammation. I usually really dislike chia pudding… and that’s putting it mildly! Something about the texture doesn’t sit well with me. But, this chocolate chia pudding we made was out of this world! I made a few changes to make the recipe a little simpler and reduced the sugar. The thing that’s different about this chia seed pudding recipe is that you heat the liquid ingredients. This helps the chia seed absorb more of the moisture. I don’t know why I never thought of that! Anyway 🙂 I promise you, it’s delicious!

Not only is it delicious, but it has some beneficial properties! Especially when compared to a typical dessert. Chia seeds are a good source of fiber, protein, calcium, antioxidants, and omega-3s. Omega-3 fatty acids are especially important when it comes to inflammation. The most common place we hear about Omega-3s is from fish (or fish oil supplements). However, there are some plant-based sources of Omega-3s (like chia seeds). Omega-3s not only reduce inflammation, but they also seem to help lower the risk of chronic diseases such as heart disease, cancer, and arthritis. I say it’s worth incorporating them into your diet!

And, if you have dietary restrictions, this recipe is pretty safe. It’s gluten free, vegan, soy free, dairy free, vegetarian, paleo, low carb, refined sugar free and I’m sure the list could keep going! Ha! Enjoy and let me know what you think!

Chocolate Chia Pudding

Ingredients

1 can full-fat coconut milk (about 2 cups)

2.5 tbs cocoa powder
3/4 tsp vanilla
5 tbs chia seeds
1/4 cup maple syrup (feel free to add the maple syrup tablespoon by tablespoon to your desired sweetness – there are 4 tablespoons in 1/4 cup)
2 tbs almond or peanut butter
pinch of salt

Instructions

Whisk the liquid ingredients and cocoa powder together in a saucepan.
Once well incorporated, add the chia seeds and stir.
Cook on low heat until the chia seeds have expanded and aren’t crunchy anymore.
Put in ramekins or small serving bowls (or tupperware!) and put in the fridge to set.

For a little extra fun, serve topped with toasted nuts, coconut, berries or cocao nibs.

Enjoy!

Thanks to Free People for the image! You can check out their chocolate chia pudding recipe here.

shiitake bacon

Recipe: Shiitake Bacon

I’ve been a vegetarian since I was 5, and I’ve never had bacon! But, I hear this stuff is pretty close to the real thing! The first time I had shiitake bacon was at the Natural Gourmet Institute, and it was just so yummy! Crispy, kinda sweet, salty and lots of umami. You can’t go wrong!

And if taste wasn’t enough to hook you, shiitake mushrooms also have tons of health benefits. They have been used in Chinese medicine for ages, and are a great source of non-animal based iron and B vitamins. They also have immune boosting properties and support cardiovascular health. I’m sold!

Shiitake bacon is a great way to get more mushrooms in your diet, and it’s also super easy to make. One of my good friends even makes a batch of this every week as part of his meal prep. It’s great in soups, in sandwiches, on top of mac and cheese, as a snack and anywhere else! My one suggestion… make a lot! They definitely shrink and will go quickly. Trust me, your family, guests and friends will be impressed.

Once you get the hang of a basic shiitake bacon, feel free to experiment with fun additions like smoked paprika, tamari, maple syrup, cayenne, liquid smoke and other flavor enhancers.

Shiitake Bacon

Ingredients

2 cups shiitake mushrooms (thinly sliced)
1 tablespoon olive oil
salt (to taste)
*tamari, maple syrup and smoked paprika are lovely optional additions

Instructions

1. Preheat oven to 350 degrees.
2. Thinly slice the shiitake mushrooms.
3. Coat with olive oil and sprinkle with salt (add any of the optional ingredients here).
4. Place on a baking sheet in a single layer – make sure not to crowd them.
5. Bake for 10-15 minutes (cooking time will vary depending on how thin the mushrooms are sliced).
6. Remove from the oven and flip, baking another 10 minutes until the mushrooms are crispy. Feel free to cook to your personal taste. I like mine a little less well done, other people like them on the verge of being burnt.

The Power of a Fully Stocked Fridge

One of my clients posted this photo with the following comment on her Instagram today:

Today I had the pleasure of standing in front of a fridge packed with healthy food thanks to the genius meal planning of @simplysamanthanyc, so I’m replenishing with this lovely plate of goodness. My body says thank you.

Woohoo! You know I love a meal planning victory as much as the next person. And, it got me thinking, there are so many things we can all do to make a difference for ourselves and our bodies throughout the week. I know I’ve been slacking lately, but I’m about to go remedy that now 🙂 If you want to join me, here are some tips that work really well.

Before You Begin Meal Planning

Before you even try to start getting organized around your food for the week, you’ve gotta create some space. Everyone’s fridge tells a story. There’s the old condiments that no one uses, or the olives that expired in 2007. Get rid of it. All of it. You’ve gotta make room for the new, and the only way I know to do that is by cleaning out the old.

Besides, you want to feel good when you open the fridge. The longer you avoid something, the harder it is to tackle. Clutter in the fridge is not your friend. You want your fridge stocked with healthy foods that are easy to get to and easy to see.

What To Put In or Meal Planning Reductionism

I love a good recipe, especially when it’s new flavor combinations that I wouldn’t have thought of naturally. Recipes are great, and so is meal planning. And, there’s a time and a place. A new recipe just isn’t going to cut it when you’re tired and hungry (or hangry, as I like to say). Laying out a super specific meal plan also takes a lot of time, and when you get to the market and they’re out of something, it can throw you for a loop. Sometimes, you just need a quick fix of healthy and nutritious food, and that’s what this post is about. Meal planning reductionism 🙂

Below is a list of 5 foods you can have ready for the week that will ensure that you have food ready whenever you need it.

Eggs. I always suggest that people who eat eggs hard boil a bunch of them in the beginning of the week. They’re great on their own as a snack or breakfast on the go, or you can add them to salads for some extra protein. Plus they will last all week. Can’t beat that!

Root Veggies. Root veggies are very grounding and satisfying and make a great addition to almost any meal. You can bake a bunch of sweet potatoes in the beginning of the week, or chop up and roast a variety of root veggies. You can add them to salads, bake them in frittatas, eat them on their own or with a protein side, make them into a pureed soup or make a hash. There are tons of options and since you already did the hard part (chopping and baking), it will take you no time to do the rest.

Greens. I always recommend that my clients buy a bunch of salad greens in the beginning of the week. If it’s there, most people will eat it. Plus greens are a great base for any meal. I also recommend buying at least one cooking green like kale, Swiss chard or collard greens. Saute with garlic, olive oil, ginger and/or onion for a great side. You can also add cooking greens to soups or stews for some color and added nutrients.

Grains.  One of my mantras isnever cook one meal at a time”. If you’re already going to dirty a pot and get some water boiling, you might as well double the recipe and save yourself some time. Making a large pot of grains in the beginning of the week is a great way to ensure balanced and filling meals for the week. I like quinoa or brown rice, but there are tons of other options. You can make them into grain salads, add herbs to liven them up or cook them with some coconut milk or other milk, cinnamon, sweetener and raisins to make a rice pudding for breakfast or dessert. If you make too much, you can always share with a friend or freeze them 🙂 Grains actually freeze really well in an airtight ziplock.

Protein. For vegans and vegetarians who eat legumes, making a pot of lentils or beans in the beginning of the week is a great idea. You can season them simply and then add new flavors to them throughout the week. Some spices that go great with beans or lentils are cumin, coriander, paprika, cayenne and chili powder. I like bean or lentil salads with fresh diced veggies and herbs. I also love stews made with root veggies and beans. With the base already made, putting these dishes together is so much quicker.

Now what?

Based on this list, you have a bunch of stuff you can add to your weekly shopping list each week to make sure that there’s always something ready to eat in the fridge without having to spend a ton of time in the kitchen. It will save you time, money, and your body will thank you! Plus you can keep the same ingredients interesting over time with a few of my tricks.

  1. Eggs
  2. Salad Greens
  3. Cooking Greens
  4. Lentils or beans (any variety)
  5. Root Veggies (sweet potato, carrots, parsnips, squash…)
  6. Grains (quinoa, brown rice, millet…)

I love hearing from you and seeing what you’re creating! If you make something new based on this post, I’d love to see it. You can send me a photo or tag me on Instagram or Facebook @simplysamanthanyc.

For more info on meal planning, download my free guide here. You can also read about my 6 kitchen essentials here.

With love,

Samantha

What the heck is nutrient density and why should I care?

Hey there! Ever heard of a nutritarian? Even though spellcheck doesn’t agree, it’s a word and a diet! A nutritarian’s goal is to eat the foods that are the most nutrient dense, or nutritious.

Nutrient density looks at the nutritional profile of a food item and the calories it contains. The higher the nutrient density, the healthier the food is. For example, 40 calories from a cup of kale and 40 calories from a cookie are not the same (sorry folks, a calorie is not just a calorie!). Kale will provide you with tons of vitamins, minerals and fiber in those 40 calories that the cookie lacks. Make sense?

Some of the most nutrient dense foods on the planet are green leafy vegetables. Can you guess why? They are super high in fiber and nutrients like vitamin C, K, A. And they also contain  minerals like magnesium, iron and calcium and virtually no calories.

Kale and Thin Mints, an Unlikely Pair

Besides the green packaging, kale and thin mints don’t really have much in common.

1 cup of cooked kale has 36 calories and over 800% of the daily recommended value (RDV) of vitamin K, plus almost 100% of the RDV for vitamin C and A. 36 calories of kale also contains 5-10% of the RDV for calcium, iron, magnesium, potassium, fiber, vit E and B6, B3 and B1. Not bad!  36 calories and a ton of nutrients!

In comparison, one thin mint girl scout cookie has 40 calories and 1.5% of the RDV for iron.

You can see from this example that the nutrient density of kale is way higher than that of a thin mint. But that’s a kinda obvious comparison. Even certain vegetables are more nutrient dense than others. Here’s a cool graph from the CDC rating 41 different vegetables in nutrient density (scroll to the bottom of the link to see the chart.). I also like Dr. Furman’s chart which you can see below. A rating of 1000 means you’re getting the most bang for your buck. Here you can see that leafy greens have the highest score and the most nutrients per calorie.

What’s the bottom line?

The point is, a calorie is not just a calorie, and the healthiest way to eat is to make sure that the calories you are taking in are from nutrient dense foods. Eating nutrient dense foods aids the process of losing weight and maintaining weight loss, lowering blood pressure, blood sugar and cholesterol. Fiber found in nutrient dense foods also helps keep the digestive system healthy, reducing your risk for certain kinds of cancer. And the truth is, all whole foods (meaning foods found in their original unprocessed form) are nutrient dense. So shop the periphery of the market where the nutrient dense whole foods live, and pick up some leafy greens while you’re at it!

Dr. Fuhrman’s Nutrient Density Index

Sample Nutrient/Calorie Density Scores
Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard Greens 1000 Green Peas 63
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels Sprouts 490 Pistachio Nuts 37
Carrots 458 Oatmeal 36
Broccoli Rabe 455 Shrimp 36
Cabbage 434 Salmon 34
Broccoli 340 Eggs 31
Cauliflower 315 Milk, 1% 31
Bell Peppers 265 Walnuts 30
Asparagus 205 Bananas 30
Mushrooms 238 Whole Wheat Bread 30
Tomato 186 Almonds 28
Strawberries 182 Avocado 28
Sweet Potato 181 Brown Rice 28
Zucchini 164 White Potato 28
Artichoke 145 Low Fat Plain Yogurt 28
Blueberries 132 Cashews 27
Iceburg Lettuce 127 Chicken Breast 24
Grapes 119 Ground Beef, 85% lean 21
Pomegranates 119 Feta Cheese 20
Cantaloupe 118 White Bread 17
Onions 109 White Pasta 16
Flax Seeds 103 French Fries 12
Orange 98 Cheddar Cheese 11
Edamame 98 Apple Juice 11
Cucumber 87 Olive Oil 10
Tofu 82 Vanilla Ice Cream 9
Sesame Seeds 74 Corn Chips 7
Lentils 72 Cola 1
Peaches 65

 

Nutrient Scoring Method*
To determine the ANDI scores, an equal-calorie serving of each food was evaluated. The following nutrients were included in the evaluation: fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin A, beta carotene, alpha carotene, lycopene, lutein and zeaxanthin, vitamin E, vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, choline, vitamin K, phytosterols, glucosinolates, angiogenesis inhibitors, organosulfides, aromatase inhibitors, resistant starch, resveratrol plus ORAC score. ORAC (Oxygen Radical Absorbance Capacity) is a measure of the antioxidant or radical scavenging capacity of a food. For consistency, nutrient quantities were converted from their typical measurement conventions (mg, mcg, IU) to a percentage of their Dietary Reference Intake (DRI).

 

 

 

 

why sleep is important

Why Sleep is More Important Than You Think

We all know sleep is important, but it wasn’t until this weekend that I got into the nitty gritty of why. I know that when I don’t sleep enough, I’m irritable, it’s difficult to focus, and it’s much easier to fall into a negative outlook. I think I’m not alone there. But, there’s tons of stuff that goes on in our bodies when we don’t get enough sleep that make it harder for us to stay healthy and feel good.

Our Hormones Go Out of Wack

There are these two great hormones, grehlin and leptin, that regulate our appetite.  Grehlin tells us that we are hungry, while leptin signals that we’re full and controls satiety. When we don’t sleep enough, our grehlin levels elevate and leptin levels are reduced, making it harder for us to feel full and satisfied. One doctor I heard speak recently said that one night of sleep deprivation is the equivalent of ingesting an extra 540 calories. Talk about setting yourself up to fail!

We Go Into Fight or Flight

When we don’t get enough sleep, the part of our brains responsible for our rational and thoughtful behavior decreases it’s activity. This part our brain, the prefrontal cortex, also plays a major role in decision making and self-control.

And, to top it off, the amydala becomes more active when we don’t get enough sleep. I like to think of the amydala as a very primal part of the brain. The amydala detects threats (real or imaginary) and signals the fight or flight responses we are all so familiar with. We tense up, our heart rate increases… we’re stressed out. When we’re in this mindset we don’t make good decisions, and our bodies (especially digestion) don’t perform well.

So what’s the big deal? Being mindful about what and how we eat plays a huge part in our health, from food sensitivities to weight loss. When we don’t get enough sleep, the part of our mind that helps us regulate our behaviors gets short changed while the part of us that is more primal and reactive gets activated. You are literally setting your mind up to fail at whatever health goals you’ve set when you don’t get enough sleep.

You’re Tired

Maybe least scientific of them all, but still super important, is the fact that when you don’t sleep enough, you’re tired! Being tired makes everything more challenging, including getting to the grocery store, exercising (even if it’s just a walk around the block) and cooking. Who wants to cook when they haven’t had enough sleep? Sounds like nap time to me!

What do you think? Will you aim for some extra zzz’s tonight?

 

Moroccan Spiced Sweet Potato, Kale and Chickpea Stew

Moroccan Spiced Sweet Potato, Kale & Chickpea Stew

Sweet potato, kale and chickpeas are some of my favorite foods. And this stew is a great way to eat them all at once! Plus, you get a complete meal in one pot – your starch from the sweet potato, protein from the chickpeas and your veggies from the kale. Not bad! This recipe also makes 9 dinner sized portions. That means you can feed your family for a few days, or you can freeze half of it and save it for another day. If you want to make a smaller amount, just halve the recipe. Also, feel free to make any adjustments you like. If you don’t like heat, skip the red pepper flakes. If you don’t have garam masala or ras el hanout, you can use a mix of cumin, coriander, cinnamon and a little bit of clove.

Moroccan Spiced Sweet Potato, Kale and Chickpea Stew

Makes 9 dinner sized portions – feel free to halve the recipe or freeze half!

Ingredients

4 tablespoons coconut oil
1/4 tsp red pepper flakes
3 cups chopped onions*
1 tablespoons ras el hanout or garam masala (add more or less depending on personal taste and the strength of your spices – older spices tend to be weaker)
2.5 tablespoons minced ginger
4 garlic cloves, minced
9 cups diced sweet potatoes
2 tablespoons almond butter
2 cups water
2 cups (1 can) full fat coconut milk
3 cans chickpeas
11 cups chopped kale – prechopped and prewashed are great!
Salt to taste

Directions

1. Heat the coconut oil, then add the spices, salt and onion. Cook onion until translucent, about 10 minutes.
2. Add ginger and garlic and cook until fragrant, about 5 minutes.
3. Add sweet potato and two cups water, cook 10 minutes.
4. Add chickpeas, coconut milk and almond butter (mix almond butter and coconut milk together first so the almond butter integrates).
5. Cover and cook 10 minutes, until sweet potato is tender.
6. Add kale, don’t worry about mixing it, just cover the pot and it will steam and shrink. Once kale starts to wilt, mix together and cook until kale is tender.

Serve over brown rice or quinoa, or eat on it’s own!

*no need to measure the onions or anything else! 1 medium sized onion is about 1 cup. Once small sweet potato is about a cup, and a handful of kale is about one cup. You can also measure tablespoons by using a regular spoon, just make it a heaping spoonful. And the good news is that all the ingredients are delicious, so adding a little extra won’t hurt!

Mindful Eating

I was recently speaking with someone in one of my cooking classes and the topic of mindful eating came up. I wrote this post a year ago, but somehow it got lost in the internet world. But, I’ve found it and here it is!

Last month I had the pleasure of being interviewed by my good friend and colleague Paul Sanchez at Be Yoga Fit about mindful eating. I had a great time speaking with him about the benefits of mindful eating and ways to start integrating mindful eating into your daily life. You can check out the recording here.

In case you don’t have time to listen to the whole podcast, here are the cliff notes 🙂

Benefits of Mindful Eating

1. Digestion starts with your senses!
Think about your favorite meal… really visualize it and remember what it smells like. Do you notice that you start to salivate? Saliva contains enzymes that help break your food down. If you’re eating in a hurry, you’re likely not salivating (especially if you’re eating at a desk while doing work). Eating mindfully can snap you out of your work/life craze momentarily and allow you to really enjoy your food and digest it well.

2. Peace of Mind
Mindful eating is like any mindfulness practice, it’s an opportunity to come into the present moment. You can even look at mindful eating as a type of meditation. Being present is a great way to take a break from the incessant voices and to-do lists in our head. Food is just another avenue to get there.

3. Weight Maintenance
When we eat mindfully, it’s so much easier to notice when we are actually full. When we eat while watching TV (as one example) we often just keep eating because it’s something to do. We’re paying attention to the TV, not to what’s going on it our bodies. When we eat slowly and mindfully, we know how much our body needs. This is a great practice if you’re trying to lose weight or maintain your weight.

Ways to Practice Mindful Eating

1. Connect with your breath
Taking a moment to breathe anytime of day helps recenter and ground us. Breathing between bites of food or before sitting down to eat is a great way to be present with your food and get your body ready to begin the digestive process.

2. Chew
I like to ask my clients to count how many times they chew a bite before swallowing if they are not consciously trying to chew more. The answer is usually 2-3 times. The more we chew our food, the easier time our bodies have breaking it down and the easier it is to absorb nutrients from the food. Some people recommend chewing upward of 50 times per bite! Give it a try and see how you feel, especially if you have any type of digestive issues.

3. Gratitude
Food takes work. It doesn’t just magically show up in grocery stores like money on trees (though fruit does grow on trees!). There are the people who make our food, deliver food to the grocery stores, the people who work on the farms that grow our food, the farmers who take care of the land and soil that gives rise to our food, the water and resources that nourish the plants that produce our food and on and on and on. If you eat animal products, an animal had to be born and raised, nourished and care for over the years and then sacrificed to feed you. Creating a meal takes more time and resources that what we usually think about. Taking a moment to recognize the chain of attention and effort that goes into creating a meal is a great way to become present to the beauty of what we are about to consume.

What are the benefits you’ve noticed of eating mindfully? What are your favorite ways to be present while you eat?

Natural Beauty Products

How to Make Beauty Products with Kitchen Ingredients

Some people may call me crunchy, and I have to say, I truly wear that label as a badge of honor! Over the past few years I have been experimenting with natural beauty products. It started as I really began to focus on my health. I would get allergic reactions to most things with fragrances and I started to learn that external skin reactions were really a result of something much bigger happening internally. I was also diagnosed with endometriosis, and a lot of chemicals used in traditional beauty products are known to be endocrine distruptors (you can read about that stuff here or here). I started to see that I could take my personal care routine into my own hands. And all health stuff aside, it’s just pretty amazing to be able to make beauty products out of stuff I have in the kitchen! Talk about being self reliant! No more expensive drug store trips for me 🙂 Plus the natural products actually tend to work better than the traditional products! So, let’s explore!

Shampoo

There is actually a huge movement for natural shampoo – it’s actually called “no-poo”! You can’t make something like that up! Chemical and fragrance laden shampoo can actually damage your hair, and make you dependent on it (it’s kinda like the chap stick stories – after a while you start to need the chap stick to keep your lips moisturized). Anyway, I won’t get into the pros or cons of traditional shampoo, I just know that I like to know what I’m putting in my body and on my skin and I’m particularly sensitive to fragrances and dyes.

Ok, so, natural alternatives? The most popular one is a baking soda wash and apple cider vinegar rinse. I personally still use a traditional shampoo some days (without dye, fragrance, sodium lauryl sulfate, paraben and other potential endocrine distruptors), and use an apple cider vinegar or aloe rinse on other days. I used to use traditional shampoo everyday. Now I’m down to 2 to 3 times per week. Hooray! If you have dry hair, coconut oil works great! You can leave it in for an hour and then wash it out or if you have dry ends, you can just rub some on.

Dry Shampoo

Don’t want to get your hair wet? Try a dry shampoo! Arrowroot works great on its own (or cornstarch). If you have darker hair mix in some cocoa powder (not hot chocolate mix! plain unsweetened cocoa powder please).

Deodorant

I’ve been making my own deodorant for years, and selling it, too! It’s actually quite popular 🙂 And, you could eat all the ingredients! It’s just arrowroot, baking soda, coconut oil and essential oils. I also know other people who rub lemon juice under their arms instead of using deodorant. Just be careful not to use either of these options right after shaving. Ouch!

Toner

Apple cider vinegar diluted in water is a great toner. Smells a little funky, but otherwise it’s great!

Face Wash

I personally like to use the oil cleansing method. If you haven’t heard of it before, you basically use a specific blend of oils, massage your face with them, then apply a hot towel to give yourself a little steam bath and take off the oils. It’s such a great way to treat your face at the end of the day and it really works! I use a blend of either grapeseed or almond oil, castor oil and tea tree oil.

Exfoliation

I love to exfoliate with a combo of vitamin C powder and almond oil. Just mix them together, rub in gentle circles on your face and remove with a damp cloth.

Moisturizer

Coconut oil is my go to moisturizer for everything! I LOVE coconut oil. If it makes you break out, try almond oil or jojoba.

Toothpaste

I have yet to make a toothpaste that I like, but that doesn’t mean it’s not out there! The very basic combo is coconut oil and baking soda. I’ve also heard great things about activated charcoal. But do some research and play with some recipes! It’s very powerful to be able to make your own beauty and hygiene products.

Gel

A friend of mine was looking for a gel alternative and we came across a chia and flax seed gel! How cool is that!? We just soaked the seeds in hot water so they got all sticky and gel-like. From there you can use pantyhose or a cheesecloth to strain out the seeds and you’re set to go! I found the recipe online and it called for aloe and vitamin e as well. I didn’t have that stuff so I went with the bare minimum, but it worked great!

Make up

Again, I’m not big on makeup so I’m not speaking from personal experience here. That said, I’ve heard from tons of women about making their own make up with cocoa powder, coconut oil, arrowroot and mica powder (ok, mica powder probably isn’t in your kitchen). Wellness Mama is one of my favorite resources for DIY and natural products. Here’s her post all about natural DIY makeup.

Makeup Remover

I personally like coconut oil, but here are a bunch of other recipes!

I hope this post was helpful in getting you started on a new DIY journey! Let me know if you were inspired to try any of these ideas!