The topic of self-care has come up quite a bit lately in my social media circles. I’ve even wrote about it here. There’s a lot of debate as to what exactly is self-care and what is not self-care, how expensive self-care should or shouldn’t be, and the like. I guess I find myself squarely in the “you do your self-care” camp. To me this means, if what you’re calling self-care nourishes your body, mind, and/or your spirit, then it’s self-care for you. It might not necessarily float my self-care boat, but that doesn’t actually matter.
If you’ve been following along on Instagram for a while, you know that I like to find quotes and images on Sundays (I mean, hashtag self-care Sunday, after all!) of what self-care might include for you and me. For me, it’s often a pretty broad term, it can include pampering activities like massages and DIY facials, social activities like spending time with friends, family, and fur-babies, or even solo time activities like reading, sleeping, and being creative. There is no one perfect list of self-care ideas. I think self-care may evolve during one’s lifetime and what might be self-care for you now, may not nourish your body, mind, or soul in the future.
I’ve put together a list of self-care ideas that I currently enjoy. Oddly enough, almost everything on this list is FREE or can be low-cost. I didn’t set out to create a list of free self-care ideas, but when I was generating
my current favorites, this is the result. It almost seems like an interesting psychological experiment that just highlighted that I value the free things in life more than money. OR am I just reading into this too much?
Many folks are embracing a grain free lifestyle these days and it’s not just trendy. All plants, grains included, are programmed with species protective mechanisms so that animals and humans do not eat them into extinction. Animals also have species protective mechanisms like, running away, swimming away, and defending themselves and their young. Since plants can’t do that, they have a tiny amount of toxins in them. The more you eat of one type of plant, the more of that toxin that gets built up in your body. (Here’s another reason for eating a wide variety of fruits and vegetables and for following a seasonal model of eating.)
Further, the seeds of the plant (i.e. the plant’s baby) often have the highest concentration of the those toxins in order to protect the next generation of plants. When we eat grains, we are eating the seeds of the plant. Those toxins are called antinutrients. They are substances that “steal” nutrients from the body and irritate the gut, cause inflammation in the body, and cause nutrient deficiency. Some examples are: phytates, lectins, saponins, and oxalates.
deplete magnesium and zinc and inhibit their absorption
are found in unsoaked grains, legumes, and seeds
good gut flora helps to aid in mineral absorption and minimize the impact of phytates
are better tolerated when consumed with fermented foods and fructooligosaccharides (FOS) a type of fiber the body can’t digest and that feeds the good gut bacteria
deplete magnesium and zinc and inhibit their absorption
good gut flora help to aid in mineral absorption and minimize the impact of oxalates
are found in greens like spinach, beet greens, chard, purslane, and parsley
impact the bioavailability of zinc
contribute to kidney stones
are sugar binding substances that can lead to poor digestion
humans have trouble digesting them and thus can develop antibodies
can cause flatulence
can damage the gut (leaky gut)
are found in grains, legumes, dairy products
are phytochemicals that are found in food (plant glycosides)
break down the gut lining
produce a soap like residue and lather
are found in quinoa, root beer, beans, potato skins, peanuts, and soy
So how does one avoid antinutrients?
A grain-free lifestyle is one option. Eating less grains or eliminating them altogether is one option.
Opting for white rice instead of brown rice will lower the exposure to antinutrients. White rice has the bran and germ removed, which also removes the antinutrients, making it more digestible for many folks. While brown rice certainly has more nutrients, fiber, and antioxidants, those are of no use to you if you are having trouble digesting and absorbing them because of the antinutrients.
Soaking and sprouting your seeds, legumes, and grains is another great way to reduce the exposure to antinutrients and help to make the nutrients more bioavailable to the body (aka easy to absorb). Here is a great article on how to soak and sprout.
If you’re looking for a shortcut, there are a few brands that sell soaked and sprouted products:
Go Raw sells snacks make of soaked and sprouted nuts and seeds. They are also a small local company that uses real food ingredients and not much sugar!
truRoots sells a line of grain medleys that have been soaked and sprouted and are convenient and ready to use at home.
So, what are your thoughts on going grain-free and antinutrients? Leave your thoughts in the comments below.
Diabetes is “the single biggest global health epidemic of our time” (Hyman, 2012, p. 7). It contributes to many other health problems including retinopathy, kidney disease, gastroparesis, neuropathy, heart disease, cancer, dementia, and more. Managing blood sugar is a key to avoiding diabetes and the health problems that accompany it.
The glycemic index (GI) is a way of measuring how quickly foods raise blood sugar (Cohen, 2010). Foods that are more slowly digested raise the blood sugar slowly, while foods that are quickly digested raise the blood sugar more quickly. The higher the number on the GI, the more that blood sugar will be increased. For those with Diabetes, managing blood sugar is key to managing Diabetes.
Glycemic load takes the glycemic index of the food and couples that information with the amount of that food, giving a more accurate prediction of how the blood sugar will respond. Glycemic load is considered to be a better tool when deciding what foods one should eat to manage blood sugar.
Glycemic Load and Glycemic Index
Bauman, E. & Friedlander, J. (2014). Therapeutic Nutrition. Penngrove, CA: Bauman College.Bauman, E. (4/10/15). Personal Communication
Cohen, S. (2010). Diabetes without Drugs. Emmaus, PA: Rodale, Inc.Hyman, M. (2012). The Blood Sugar Solution. New York, NY: Little, Brown and Company.
A: You’ve completed the detox and you’ve made PROGRESS! But you’re not sure how you can go back into everyday life without eating ALL THE THINGS.
That’s where Life After the Detox comes in! The goal of this program is to be the bridge from Detox life into Life After the Detox.
Q: How can it help me?
A: Many people simply aren’t ready to “go it alone” after the detox and still have goals that they are working toward. We will discuss your goals in a Wellness Vision session and make a plan for the next six to eight weeks (depending if you are an online or in-person participant). We will take another trip to Whole Foods to find foods that can help bridge Detox life to Life After the Detox. I’ll analyze your current diet and and make recommendations for your Life After the Detox. We’ll have a potluck with meals that fit our Life After the Detox goals (in-person only).
Q: Do I have to buy a bunch of stuff (supplements, meal replacement shakes, bars, etc.)?
A: Nope. You’ll still just be buying real food.
Q: What do I need to buy?
A: Besides my coaching fee, you don’t need to buy anything. Practical Paleo and some food samples are included in the fee.
Q: How much is the Life After the Detox package?
Online price: $149 per person
Local in-person group: $199
Q: What’s the difference between the In-Person group and the Online group?
Access to our Private Facebook Group
Access to my Expertise as a Nutrition Consultant
Daily Educational Detox Videos
Three conference calls:
Life After the Detox – what can I eat now?
Diet Analysis and Recommendations
Four In-Person Sessions:
Life After the Detox Whole Foods Shopping “field trip”
Life After the Detox Meal Swap/Potluck
Diet Analysis and Recommendations
Life After the Detox Swag Bag
Filled with Foods to help you ease back into everyday life
This is quite possibly the easiest deviled eggs that you’ll ever make. I had a dinner gathering to attend and completely forgot that I said I’d bring an appetizer. We had basically ZERO food in the fridge, but we did have eggs, Primal Kitchen Chipotle Lime Mayo, a lime, and cilantro. So I decided to give it a go! My uncle raved about these deviled eggs, so I knew they were good enough to make again for Christmas Eve dinner at a friend’s house. There were already deviled eggs at the party, (OOPS!) but mine flew off the platter. Needless to say, I knew I needed to blog about this recipe.
If you have an Instant Pot, you *need* to hard boil your eggs with it. Even farm fresh eggs peel like butter. Add 1 cup of water to the IP. Place 6 eggs in the IP on the removable rack or in a steamer basket. Using the Manual feature and the + / – button to adjust to 7 minutes. (I have found that 7 minutes is the sweet spot for me, but yours may range from 6-8 minutes). When the IP is done, manually release the pressure and add eggs to an ice bath to stop the eggs from continuing to cook. Peel! If you don’t have an Instant Pot, you should get one! In all seriousness, feel free to hard boil your eggs however you like.
Once the eggs are peeled, halve the eggs. Place the yolks, mayo, sea salt, and lime juice in a bowl. Use an immersion blender to combine the ingredients until the texture is smooth and creamy.
Spoon the yolk mixture back into the eggs.
Sprinkle with paprika and Maldon sea salt (if using). Add a cilantro leaf to each deviled egg.
PS – I can’t wait for Primal Kitchen Santa Cruz to open. I imagine they will be rocking some deviled eggs on their menu too. It is estimated to open in April of 2018.
PPS – Oh and the even better news, these are 21 Day Sugar Detox compliant!