Holidays and Emotional Eating

The winter holiday season has begun.  The time between Thanksgiving and New Year's is often filled with celebrations and get-togethers.  We enjoy special dishes and family recipes as part of our celebrations.  However, special foods are extra good for a reason!  Often they are rich with fat, sugar and salt, and may be higher in calories than the foods we usually eat.

Holidays can also be challenging emotionally for us.  Family issues, worries about finances, and unrealistic expectations about holidays can lead to negative feelings which can then lead to comfort eating. When feelings affect when, what and how much we eat, it's called emotional eating.  We may eat to distract ourselves from something that is bothering us, or to keep from feeling bored.  On the flip side, happy reunions with friends and family may make us feel like leaving our usual limits and healthy choices behind.  And no one wants to insult a host by not eating a special meal! While it may not seem like a big deal to over indulge a few times a year, the truth is often those extra pounds never go away.

Below is a chart from HelpGuide.com that will help you recognize when you're feeling actually hungry vs feeling you need food now!

Emotional hunger vs. Physical hunger
Emotional hunger comes on suddenly.	Physical hunger comes on gradually.
Emotional hunger feels like it needs to be satisfied instantly.	Physical hunger can wait.
Emotional hunger craves specific comfort foods.	Physical hunger is open to options–lots of things sound good.
Emotional hunger isn't satisfied with a full stomach.	Physical hunger stops when you're full.
Emotional eating triggers feelings of guilt, powerlessness, and shame.	Eating to satisfy physical hunger doesn't make you feel bad about yourself.

HelpGuide's website is  full of great information on how to recognize triggers for emotional eating, and great tips on how to stop and prevent emotional eating.  Click here to read more: http://www.helpguide.org/articles/diet-weight-loss/emotional-eating.htm

The website, Everydayhealth.com also shares valuable information on emotional eating and how to prevent it. Their 5 tips for Emotional Eating Busters includes becoming a mindful eater, that is eating slowly and really savoring what's on your plate, to building impulse control.  You can find more at:
http://www.everydayhealth.com/emotional-health/how-to-end-emotional-eating.aspx

Finally, Dr, Oz's website has a terrific article on Tips to Stop Emotional Eating that includes the 4 tell-tale signs of comfort or emotional eating and why food is comforting.  Tips are offered on how we can re-wire our brains so that we find other behaviors that don't include eating to be just as satisfying. This article can be found at: http://www.doctoroz.com/article/tips-stop-emotional-eating


There are a number of ways we can limit our unhealthy choices during the holidays, and planning ahead is key.  There is not one exact plan for everyone, but you need to know yourself, your stressors and your limits.

• If you know you are going to be eating a special meal, try to limit other extra treats beforehand. 
• Eat slowly and really enjoy the food.  If possible, take smaller portions.
• Avoid extra calories from alcohol, soda and juice.  It is okay to have a glass of water or seltzer in your hand!
• Eat a healthy snack before going to a party, and think about what you most want to enjoy at the party.
• Be aware of portion sizes; a serving is the amount of food listed on a product's food label and a portion is how much you choose to eat.
• Enjoy conversations, music, the decorations or other distractions instead of focusing on the food.
• If you know you can't limit yourself to one bite of all the desserts, choose just one or two to try.
• Find time to exercise and be active during the holidays.

More tips on healthy holiday eating and portion control can be found in the following articles:

Portion Control:
http://win.niddk.nih.gov/publications/just_enough.htm#g
http://www.webmd.com/diet/control-portion-size

Healthy Holiday Eating:
http://www.webmd.com/diet/features/top-10-holiday-diet-tips-of-all-time
http://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays

This blog was written in part by two guest bloggers: Claudia Dwass, MPH and GMU intern Hala Nicolas. Thank you both!

Fake It 'til You Become It!

Judgments about people can be formed quickly based on non-verbal communications, or body language. Picture Wonder Woman, if you will,  in her strong, powerful pose. Simply by looking at her conclusions are drawn that she is a confidant, dominant woman.  Her body language says that she has opened herself up, that she is ready to take on the world, not closed or wrapped herself up to us.

Social psychologist, Amy Cuddy, studies non-verbals and has conducted much research into how body language can govern how we think and feel about ourselves.  Can our postures effectively change our minds? In this 20 minute speech, she'll briefly cover her research and you'll learn how:

our bodies change our mind, 

and our minds can change our behavior,

and our behavior changes our outcomes. 

Cuddy demonstrates through her research how by striking the Wonder Woman pose, for example, especially before an evaluative situation such as an interview, your testosterone (confidence, dominance hormone) levels increase while your cortisol (stress hormone) levels decrease so that your mind changes your behavior so that your presence is noted with confidence. Initially, she explains how you may feel uncomfortable to the point that you think you are faking it, that you are an impostor, but she encourages you to challenge yourself to continue "faking it til you have become it!" Walk away from that interview, that important meeting with your boss or whatever it might be knowing that you said who you are rather than wishing you had expressed who you are. Even if you are terrified and feel like you're faking it, get out there, strike the pose, and continue to do it until you become it! 

Oh, one thing I forgot to mention, don't walk into the interview, meeting, etc in your Wonder Woman pose, but strike it in the privacy of a restroom stall or if you're the only one in the elevator.  Just some place where you won't have to explain yourself!

 http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

Ask Coach Robyn

Join me in welcoming Robyn Povich, Certified Life and Relationship Coach, who will be writing a monthly post for us! I recently had the pleasure of meeting Robyn after she contacted me about ways in which she might help Our Daily Bread clients. After we talked on the phone and met, Robyn shared with me more about what she does and her methods as a Certified Life and Relationship Coach.  In her own words, Robyn's passion:

 is to support others in exploring and finding their most authentic and fulfilled self, and ultimately in living a life rich in integrity and purpose! She believes that each of us has the answers within just waiting to be unleashed.  As a coach, facilitator, mentor and yogi, her intention is to create the space for people to find those answers without the pressure of doing it “right” according to someone else’s script.  Her clients describe her as a “truth teller” who is gentle with the right amount of tough; courageous and compassionate; and a teacher who walks her walk.

As we got to talking, we thought adapting her "Ask Coach Robyn" column she writes for her own clients, would also prove to be worthwhile for all of us. So, each month Robyn will answer readers’ questions or offer words of inspiration regarding various life issues (personal, family, relationship, etc).

How This Works:

• Robyn reviews all questions submitted and chooses for publication those questions that are likely to be of interest to many readers.
• To submit a question for consideration, please email Robyn@RobynPovich.com include your name, location and email address so Robyn can get back in touch with you.  Your question may remain anonymous if posted on Project BRIDGE Blog.
• Selected questions and responses will be published on Project BRIDGE Blog.  Please note that Robyn may make minor edits to your question for clarity, spelling, or grammar.

Below is a question posed by one of Robyn's clients and her response:

Dear Coach Robyn,

I am a giver. I always say yes to my husband, family members, and friends. I feel like there is no time for me and I am starting to resent this because I don’t get much back. I feel stuck and empty.  
How do I get out of this mess of expectation from them and change the way I interact?    ~ J. S., Manassas, VA

Dear Jane,

What do you fear would happen if you said no? Do you say yes to people because you don’t want to let them down or perhaps you worry that they’ll be mad at you?

Take a small step towards saying no to one thing that you usually say yes to - today.  Just notice the reaction from your friend or family member. You may find that they are equally capable of tending to their needs or finding someone else to help.  When you say yes to others, make sure you’re not saying no to yourself.

We teach people how to be with us. If you’ve taught people that when they ask you for something you’ll always say yes, even when it’s inconvenient for you, then it will take time to un-teach that.  Be gentle with yourself and your friends and family as you break this “yes” habit.  It’s takes time to bring in a new habit into our lives.  Give yourself the gift of staying in your integrity.


Here is a quote for you to consider:

"A yes to you is a yes to me.  A no to you is a yes to me.” 

In peace and love,

Robyn


Robyn S. Povich
Mindfulness Coaching for Life!
www.MindfulnessCoachingForLife.com
703-203-9202  Skype: LuvWhatIs

Follow me of Facebook for daily quotes, inspiration and challenges!
facebook.com/MindfulnessCoachingForLife

If we are not fully ourselves, truly in the present moment, we miss everything. - Thich Nhat Hanh

Vegetarian Awareness Month

We've probably all heard of Meatless Mondays but did you know that  October is National Vegetarian Awareness Month? Even though the month is nearly over, now is as good a time as any to think about replacing your meat protein with beans, whole grains, legumes and fruit.  Just try it for one meal once a week, then you can add another meal to work your way up to even a whole day or a couple of days entirely meat free.  From Food and Nutrition Magazine, here are 5 really good reasons to try to eat more vegetarian based meals.

Reasons to celebrate Vegetarian Awareness Month, even for non-vegetarians

Taste! Vegetarian meals are delicious, fast and easy. Meatless food is far from boring; experimenting with antioxidant-rich herbs, spices and sauces for flavor can be fun for chefs and families alike.  

Meatless Monday has gained national and worldwide attention. Gaining knowledge about meatless meals can help save money and time and increase dietary micronutrients and fiber for you and your family.

Save money. Meat accounts for an estimated 10 percent of American food-spending. Eating vegetables, grains and fruit in place of the roughly 250 pounds of beef, chicken and fish each non-vegetarian eats annually could cut individual food bills by an average $4,000 per year. 

Vegetarian diets are statistically higher in fiber. Though 25-38 grams of fiber per day is recommended, the typical American consumes only 12-15 grams. Increasing whole grains, legumes and fresh produce can easily help achieve the goal. For example, a pound of beef contains zero grams of fiber, but just one cup of lentils has 16 grams. 

Health. Studies show that vegetarian diets are statistically higher in many vitamins. There is also recent research that indicates vegetarians experience a significantly lower overall incidence of cancer and have a lower saturated fats and cholesterol intake.

The key to a healthy nutritious vegetarian diet is to make sure you're eating a variety of foods. Make sure you're getting enough:

Protein: lentils, beans, tofu and cheese

Calcium: cheese, milk, yogurt, and dark green leafy vegetables such as bok choy, broccoli, kale and collard greens

Fruits and Vegetables: eat as much as you can in all their different colors

Seasonal Foods: It'll be cheaper to eat fruits and vegetables that are in season since you'll potentially find more of it in the grocery stores. Plus, you'll get the full amount of antioxidants, fiber, minerals and vitamins from eating fresh seasonal foods. 

Whole Grains: Full of fiber which will keep you feeling full longer while also fighting against heart disease, obesity and diabetes and lowering cholesterol levels.

For vegetarian recipes, click here: http://projectbridge12.blogspot.com/p/recipies.html

September is Whole Grains Month!

We've heard lots of talk about eating healthy, right? Include more fruits and vegetables into our daily diet, eat less sugar, less artificial foods.  Adding more fruits and veggies does make for very colorful lunch and dinner plates but is there more we can do for our bodies?

Yes. Whole grains! What are whole grains, though? What's the difference between whole and refined grains?  What are multigrains? What are the health benefits to eating whole grains? How do we look for them while grocery shopping? Come to the next Project BRIDGE Seminar, Saturday Sept 20 and learn more plus help prepare a whole grains pasta dish!  In the meantime, here are a few worthwhile whole grain dietary facts, tips and recipes.

5 ways whole grains are important to your overall health:

1.  Reduce the risk of heart disease

2.  Reduce the risks of certain cancers such as colon and stomach

3.  Manage diabetes

4.  Aid in digestion and keep you regular

5.  Weight management---people have healthier weights and gain less weight over time

What are whole and refined grains?

Whole grains contain the entire grain kernel, the bran, germ and endosperm while refined grains have been milled so that the bran and germ have been removed.

Refined grain foods have longer shelf-life but vital dietary fiber, iron and many important B vitamins that aid metabolism have been removed. Enriched means that some of the B vitamins have been put back in, but none of the fiber has.

Examples of whole grains include: oats, barley, brown rice, bulgur, rye, corn (yes, popcorn!), wild rice and whole-wheat flour

Examples of refined grains include: white flour, white bread and white rice

Truly, September is Whole Grains Month, so start today swapping out refined grains with whole grains by following this chart:

Swap This:	For a Whole Grain Option:
White Rice	Brown Rice, Bulgur or Quinoa
White Pasta	Whole Grain Pasta
Muffin	Slice of 100% Whole Grain Toast
Traditional Pizza Dough	Whole Wheat Pita
1 Cup of White Flour	½ cup White + ½ cup Whole Wheat Flour

Recipes

Roasted Red Peppers Stuffed with Kale and Brown Rice:
http://www.eatingwell.com/recipes/roasted_red_peppers_stuffed_with_kale_rice.html

Whole Grain Pasta Shells with Roasted Cauliflower and Cherry Tomatoes:
http://wholegrainscouncil.org/recipes/main-dishes/whole-grain-medium-shells-with-roasted-cauliflower-and-cherry-tomatoes

Hearty Chicken Rice Soup
http://wholegrainscouncil.org/recipes/soups-starters/hearty-chicken-rice-soup

Whole Grain Minestrone Soup
http://wholegrainscouncil.org/recipes/soups-starters/kamut-minestrone-soup

Tacos
http://www.eatingwell.com/recipes/eatingwell_taco.html

Popcorn:
http://www.fitsugar.com/Healthy-Popcorn-Recipes-18106283

September 20, 9:00 am Make Half Your Grains Whole Seminar!

Get Moving!

Thanks to those who came to last Monday night's  Get Moving! Workshop.  It was a lot of fun and Jeanette did a superb job leading us through an energizing workout. She taught us exercises to do at home as well as handed out a home workout guide to follow for the next month!  Get Moving!

EXERCISE. We all know it's good for us in a myriad of ways but truth be told, we don't always fit it into our busy lives. It's often the first thing we drop because we think we don't have time for it. We have to wake up too early to "squeeze" it in because we're just way too tired to exercise at the end of a very long day. Right?  I will tell you that I do feel so much better when I head outside for a walk in my neighborhood or hook my computer up to the tv, channel in YouTube and stream 2 or 3 videos on to my tv and computer simultaneously ( to learn how to hook up your pc to your tv or if you have an Ipad,  Iphone or Ipod Touch go to www.hookpctotv.com.).  I prefer to exercise in the morning.  It gets me going for the day and I seem more focused. I'm always glad I "forced" myself to Get Moving!

My favorites exercise regimes on YouTube of the moment are blogilates and FitnessBlender.  Cassey Ho from blogilates is a bit chatty, but sometimes I need to feel as though I'm in more of a class setting with a motivating instructor. FitnessBlender is totally different. There's virtually no talking. Instead, you're led through a series demonstrated by Kelli, while her husband cues you off camera.

What I like about both of these very different workouts is that they have a multitude of videos to choose from that aren't more than 15 min in length. I know, I know, what good is exercising for just 15 min. But, wait! I just don't do 1, I do 2 or 3 videos!  You can target the areas you want to work on too.  Want to get rid of your muffintop?  Do blogilates 5 Best Muffintop Melting Moves.  Want to tone your thighs? Do her Perfect Legs Workout/Pop Pilates.  Want to work on arms, shoulders and chest?  Do FitnessBlender Tank Top Arms workout.  Want to do some Fat Burning Cardio?  Try FitnessBlender's 37 Minute Cardio Workout at Home.  I bet after having done a few short videos a few times, you'd have the exercise down so that you could even do them while watching TV at night! The point is, I think we can all carve out time to do some exercising so that we all feel better. 

What kinds of exercising do you like to do?

Zucchini and Eggplant Recipes

Since our visit to the Farmer's Market, recipe requests have been made so here goes! Some herbs that work really well with zucchini and squash are oregano, basil, dill, black pepper and a little salt!  Do you have any recipes to share?

Zucchini and Squash
I love zucchini and squash and the best part is that it's in season now!  Two of the easiest ways to prepare either is just to steam or saute it. You can add olive oil, crushed garlic, zucchini and squash to a pan and saute away. This is really good simply as a side or over pasta.  Here's a recipe you can try http://www.everydaycook.com/recipebox/vegetables/sauteedzucchini.htm.

Zucchini and squash are also great in a salad with tomatoes and basil.  Some like the taste of raw zucchini and squash sliced really thin. You can always saute or steam the zucchini first and then add it to a salad with a little olive oil and fresh basil.  If you like couscous, try this salad recipe: http://food52.com/recipes/483-couscous-salad-with-zucchini-lemon-and-ricotta-salata.

Making zucchini boats are a creative way of eating this summer veggie.  Some recipes call for boiling a pot of water and cooking the zucchini for a minute or two to soften it before it gets baked.  If you want to save time, you can always microwave it for 3-4 minutes.  I've made zucchini boats by slicing it lengthwise and scooping out most of the pulp. At this point you either boil or microwave the zucchini. Then, add your stuffing!  It can be browned ground turkey, beef, or chicken, with rice or not.  Saute the zucchini you scooped out with onions, garlic and seasonings to make it more of a Mexican, Italian or whatever you like dish.

Here's a recipe for taco stuffed zucchini: http://www.skinnytaste.com/2013/07/taco-stuffed-zucchini-boats.html.  For more of an Italian flavor, try: http://allrecipes.com/Recipe/Easy-Stuffed-Zucchini/Detail.aspx?prop24=RD_RelatedRecipes.

Eggplant
The first thing that comes to mind when I hear eggplant, is Eggplant Parmesan! Traditionally prepared, this dish can be loaded with extra calories because it is fried. This recipe, however, roasts the eggplant first, then it is baked.  You need to allow some extra time when preparing an eggplant dish such as this because of its high water content.  Cut, salt, and rest the eggplant in a colander before any further preparation.

Here's a light version of Eggplant Parm:  http://www.skinnytaste.com/2009/03/lighter-eggplant-parmesan-5-pts.html. I just found this recipe and I'm going to try this one real soon! Eggplant Parmesan Burgers! http://www.annies-eats.com/2014/01/13/eggplant-parmesan-burgers/.

Now, for much less labor intensive eggplant recipes, look at these two recipes. The first one is really excellent and it incorporates zucchini, peppers and tomatoes!  It's called Ratatouille: http://www.realsimple.com/food-recipes/browse-all-recipes/ratatouille-10000000524327/index.html.

Finally, try this eggplant sauce over pasta. You can always omit the capers or use green olives instead if you like the briny taste of capers. If you like more the texture of capers but not the taste, you can sub chick peas or green peas: http://www.realsimple.com/food-recipes/browse-all-recipes/eggplant-pasta-salad-10000001630028/index.html.

Welcome to Project BRIDGE Blog!  This blog is meant to inform us of free things that are happening around town, interesting events to take part in, healthy recipes, nutrition and exercise tips, and anything else we want.  This blog is for us so if there is something you want to know more about, chances are, so will someone else!

Farmer's Market and Nutritional Seminar

July 12, 9:00 am is our second Life Skills Seminar. We'll have a nutritionist here to talk to us about all the benefits to eating healthy and then we'll all prepare something delicious using fresh seasonal ingredients. Afterwards, we'll walk across the street together to the Farmer's Market.

Two vendors that accept ODB's Veggie Vouchers will be there. Lots of fruits and veggies are in season from peaches, blueberries, raspberries, and blackberries to sweet corn, cucumbers, squash and peppers. It'll be worth getting up and out this Saturday morning! We'll have lots of fun!

Here are 5 good reasons to go to Farmer's Markets 

and to eat healthy:

1. Get inspired:  Be inventive with your cooking. Try new recipes that include seasonal fresh fruits and veggies.
2. Follow a better diet:  Eating more fresh fruits and veggies trims your waistline, lowers your cholesterol and blood pressure, too!
3. Cook for your health: We all know the health benefits of eating fresh fruits and veggies from thinking more clearly to heart health, but COOKING at home helps you eat healthy, too, because you are not only deciding which healthy ingredients to use but also watching your portion sizes! 
4. Support your Community:  Purchasing foods from local vendors supports the community in which you live!
5. Eat by Season:  By choosing to eat seasonal fruits and veggies you're not only getting the best tasting fruits and veggies possible but also purchasing the most economical. Besides, you won't get bored eating the same fruits and veggies all year long! Get inspired!!