Intuitive Eating: Food Journal

Nutrition therapy is about making changes that improve your relationship with food and your health. Food journals are one of a variety of therapeutic tools used during treatment for an eating disorder. Food journals or logs are also referred to as food records which can take many forms. Some people prefer to write things down free form in a personal notebook while others do best filling out the prepared charts provided by their nutritionist. Many others have gone tech-friendly by using an app on their phone to track info and share it. Regardless of the form it takes, a food journal does much more than track your food. A helpful format for food journals that include the time of day, a description of the snack or meal, the food and beverage intake, setting of the meal and, most importantly, the individual’s thoughts and feelings before, during and after eating.

 

Completing food logs and reviewing them can be a pretty powerful part of the recovery process. Not surprisingly, and perhaps because they can be so powerful, many individuals also experience some resistance to using them. If you’ve ever been encouraged to complete food logs as part of your treatment for an eating disorder but had trouble starting or committing to the process, we thought it might help to know why a nutritionist would recommend doing them and the specific ways in which they can assist in the recovery process.

 

Keeping a food journal provide insights into your bigger picture and provide a way to monitor progress. The journal communicates specific details from each meal, but they also show trends and patterns over the course of the week related to meal times, location, situational triggers and thoughts. Small weekly goals that create momentum towards overarching goals and bigger changes over time takes the pressure off of you to recall from memory the details of your food and symptom use from the past month.

 

Returning to a normal and healthy relationship with food means appropriately responding to hunger and fullness signals. It’s impossible to do that when your signals are broken from chaotic or disordered eating. The best thing to get your digestive system and metabolism back on track is structured eating which means adequate amounts of food with adequate frequency. Food journals aid in structured eating accountability, and structured eating over time sharpens your signals and helps you get to a place of intuitive eating.

love, #krishna

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Go Vegan: Plant-Based Diet

Everyone wants to feel healthier, lighter and more vibrant. Vegans eat plant-based foods, such as grains, beans, vegetables, fruits, and nuts. While vegans have a wide variety of foods to choose from, the diet may seem very restrictive to those who are used to an omnivorous diet. Just like veganism is the sustainable option when it comes to looking after our planet, plant-based living is also a more sustainable way of feeding the family.

 

More and more people are turning to a vegan diet for the health benefits: increased energy, younger looking skin and eternal youth are just some of the benefits from enthusiastic plant eaters.

Well-planned plant-based diets are rich in protein, iron, calcium and other essential vitamins and minerals. The plant-based sources of these nutrients tend to be low in saturated fat, high in fiber and packed with antioxidants, helping navigate some of the world’s biggest health issues like heart disease, obesity, diabetes and cancer.

 

What Do Vegans Eat?

A vegan diet is richly diverse and comprises all kinds of fruits, vegetables, nuts, grains, seeds, beans and pulses – all of which can be prepared in endless combinations that will ensure you’re never bored. From curry to cake, pastries to pizzas, all favorites can be suitable for a vegan diet when they’re made with plant-based ingredients.  It is a whole new world of exciting foods and flavors opening up to you.

 

Benefits of a Vegan Lifestyle 

 

There are so many unique reasons someone might choose to adopt a vegan lifestyle. Every year more and more people are making the decision to go vegan, and it is for a good reason! There are many amazing ways that veganism can improve lives – fantastic health benefits, less stress on the environment, more efficient ways to use resources, and many more!

When thinking about transitioning to veganism it’s important to contemplate the reasons why this lifestyle speaks to you. A big lifestyle change is easier to sustain when you wholeheartedly believe in your decision. Think about the standards you hold yourself accountable to, and also what guides you as you decide what is right and what is wrong.

 

Health Benefits of a Plant-Based Diet 

A vegan lifestyle can be one of the healthiest ways to live. Plant-based diets contain plenty of fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds. Because vegan diets often rely on these healthy staples, they tend to be higher in vitamins, minerals, phytochemicals, and fiber. Healthy vegan diets are abundant with vitamins B1, C, and E, folic acid, magnesium, and iron while also being low in cholesterol and saturated fats.

A plant-based vegan diet can reduce the risk from conditions such as:

Type 2 diabetes
Cardiovascular disease
Ischemic heart disease
Hypertension
Stroke
Obesity
Some cancers including prostate, ovarian and colon cancer

 

How To Become Vegan?

 

Some people become vegan gradually, while others do it all at once. If you can’t become vegan overnight, you might find that you can eliminate one animal product at a time, or go vegan for one meal a day, or one day a week, and then expand until you are completely vegan.

Connecting with other vegans or vegan groups can be helpful for information, support, sharing, recipe sharing or local restaurant recommendations. The American Vegan Society is a nationwide organization, and members receive their quarterly newsletter. Many vegetarian clubs have vegan events, and there are also many informal Yahoo groups and Meetup groups for vegans.

love, #krishna

 

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Ultimate Travel Guide: 10 Favorite Street Food Dishes

Travel and Food, one of life’s fantastic experience intersections. Although we enjoy our share of authentic cuisine and elaborate meals at restaurants, it’s often our street food adventures that convey authenticity that the journey yield some of life’s most revealing moments and enlighten in unexpected ways.

Food serves as a natural gateway to a more profound understanding of culture, history, people and place. Street food draws us naturally to explore, to press further, allowing to make greater personal discoveries not only about the flavor of local cuisine, but also the essence of the cultures they represent.

Argentina: Although empanadas (stuffed pastries) can be found throughout Argentina, the best ones are from the Salta region in the northwestern part of the country.

 

Bangladesh: Singara are spiced potato and vegetable mixture pockets wrapped in a thin dough and fried. What distinguishes a good singara is how flaky the texture is. Some are so flaky, as if they’re made with savory pie crust. Bangladeshi Singara are ubiquitous and inexpensive (24 for $1).

 

Bali (Indonesia): Nasi campur is a Balinese mixed plate served with rice. Most restaurants will make the choice for you, but at the more local food shops on Bali, the nasi campur selection is up to you. The choices vary from spicy tempeh, chopped vegetables, spice-rubbed tofu and sate lilit.

 

Cambodia: (Num Banh Choc), breakfast at the Angkor temples. Fantastic morning soup that consisted of a subtle yellow curry broth with rice noodles, chopped banana blossom, cucumber, and cabbage, all topped off with dark sweet sauce.

 

China: Selecting just one street food dish from China would be dumplings. Dumplings are a crowd favorite, they are fresh, delicious and perfectly steamed. Chinese dumpling joints near the No. 6 in Qingdao stick out.

 

Vietnam: Another incredible destination for street food lovers. During our winter visit we tried Cha Ca, which is a medicinal hot pot meal of  veggies, turmeric, dill, coriander and other greens served with noodles, peanuts, vinegar, and chilies. As with many meals in Vietnam, piles of greens, noodles, spices, and other tasty herbs will be served to tune your cuisine to the precise flavor you seek.

 

Xinjiang (China): Xinjiang street food is in its own category as the region that is distinct for its ethnic blend of Mongolian and Turkic. Although, Xinjiang cuisine shows hints of what someone might call “traditional” Chinese influence, its dishes are often quite different from mainstream Chinese cuisine. One of our favorites was noodles, which we enjoyed not only for the taste, but also for the entertainment of its preparation. Noodles are tossed, beaten and pulled to ensure the correct consistency before being dipped in soups, a blend of noodles, and vegetables.

 

India: In India, there is so much street food goodness, aloo tikki (spiced potato snacks) stand out in Varanasi as one of our favorites. Please take note: when you do venture to eat street food in India, stick to the cooked products and be wary of fresh herb and vegetable toppings that may have been washed in unclean water.

 

Laos: Or Lam is a spicy stew with mushrooms, eggplant, veggies, lemongrass, and chilies.

 

Nepal: It’s challenging to resist dumpling anywhere, and Nepal’s momos were a WOW. Served steamed or fried, momos are famous in and around the areas of the Tibetan plateau, all over Nepal.

 

love, #krishna

 

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National Ice Cream Day 2017

National Ice Cream Day, one of the few food holidays actually worth getting excited about, is today, July 16!  That means ice cream vendors across America are celebrating by handing out all sorts of cups, cones, and other frozen treats for free. 
While some of the sweet deals such as sweet ice cream toppings — are better than others, you can safely expect to have ice cream, hot fudge sauce, and sprinkles dripping down your hand before the day is finished.

ice-cream-sundae-
Here are all the places around country with special deals for National Ice Cream Day.

16 Handles: Download coupon online or on mobile app at 16 Handles and bring it to this NYC’s self-serve frozen yogurt chain’s free four-ounce order from 12 p.m. to 5 p.m. on today, this Sunday.

Baskin-Robbins: Free samples of the new Mint Chocolate Chip will be given out to all customers at Baskin-Robbins on National Ice Cream Day. If you download the Baskin-Robbins mobile app, though, you’ll get special offers for National Ice Cream Day and other days. (By the way,  today is also when Starbucks is giving away free iced teas, and Krispy Kreme is offering a dozen donuts for 80 cents when you buy a dozen at regular price.)

Carvel: Buy any size cup or cone on Sunday, and you’ll get a second one for free.

Dippin’ Dots: Free mini cups of ice cream will be given out in a two-hour window on Sunday. Check with your local Dippin’ Dots store to find out when.

Friendly’s: For every $2.99 Friend-z ice cream order on Sunday, Friendly’s will donate $2 to the Boys & Girls Club of America. Customers who purchase a Friend-z on Sunday will also get a coupon good for a free ice cream in the future.

McDonald’s: Customers who download the McDonald’s app get a coupon for a free vanilla ice cream cone on Sunday, no purchase required.

Whole Foods: If you want to celebrate at home, the organic grocer’s got a 2-for-$6 deal on Ben & Jerry’s ice cream pints. Some stores will also hold “Sundae Fundae” sampling events throughout the day.

Cold Stone Creamery: Members of the chain’s My Cold Stone Club can take advantage of a a buy-one-get-one (BOGO) ice cream offer for the occasion.

Wendy’s: While the promotion is unrelated to National Ice Cream Day, the fast food chain has you covered with 50-cent Frostys.


Denny’s: Get a free banana split with the purchase of two entrees. Offer good only today July 16


Dairy Queen: July’s Blizzards of the Month are Frosted Fudge Brownie and Salter Caramel Blondie, discounts on blizzards.
There are plenty of ways to celebrate National Ice Cream Day. Whether your favorite flavor is chocolate, vanilla or something more exotic, there are plenty of freebies, giveaways and discounts to celebrate.

Enjoy!

love, #krishna

 

Fun Facts: Happy National French Fry Day!

Because it is National Fry Day here in the USA, There are some fun facts about this delicious snack.

1. French fries are not French at all; the French fry originated in Belgium, the little country between France and Germany.
2. French Fries have many names, from chips in England, to pomme frites or frittes in France, Belgium, and Germany.
3. Different countries eat fries different ways. In Canada, poutine (which are fries topped with gravy and cheese) is practically a food group; England loves their Malt Vinegar, Australia loves there fish and chips which are fries to us here in the States and places in Europe love mixing their ketchup and mayonnaise together. 
So in honor of this fun day, enjoy the best way you like to eat French fries. Maybe you love just plain o’ fries or you love to add BBQ sauce or hot sauce to them. Enjoy! 
love, #krishna 

Spicy Aloo Tikki Recipe

 

Aloo tikki, or spiced potato fritters, are to northern Indian what fish and chips is to Britain and Australia. A near ubiquitious street food, best served hot, crispy, and satisfying salty. Substitute ketchup for chutney, and a banana leaf for a twist and it’s a perfect match. Though it must be admitted that aloo tikki is a bit more sophisticated.

Crispy Aloo Tikki is a popular street food chaat in India that can be made in a variety of ways.  Any way you prepare these tikkis, they are sure to turn out great!  They taste especially delicious with mint chutney, or cilantro chutney, tamarind chutney. One of our favorite toppings is minced jalepeno peppers or spiced chola (this recipe for crispy aloo tikki is with spicy chola topping).

Enjoy!

love, #krishna

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Watermelon Way 

Watermelon is known as a body-healing fruit, it is full of amazing health benefits, especially during the summer season. 

The fruit is incredibly hydrating, it is the best time to indulge in this fresh, melon, as it has to offer an array of nutrients, vitamins and minerals. 

It makes a great gift on a hot day. If you eat watermelon on a daily basis, it can improve your cardiovascular health and protect your eyes and immune system.

Thankfully, watermelon is one of those fruits we can all agree on. It’s refreshing and delicious, and it’s the perfect addition to backyard barbeques, pool parties and 4th of July celebrations. 

 

Watermelon can also boost your mood and improve your focus because of the presence of vitamin B6–which is a crucial nutrient that is responsible for calming the nerves. 

love #krishna 

Ayurveda for Kids: Bala Tantra

Ayurveda has a specialized branch of Pediatric medicine known as BalaTantra or Kaumarabhritya. This ancient science offers some simple, natural, wisdom to keep kids healthy and happy in today’s fast paced world. Childhood is a tender but wonderful stage of human life. Because the dhatus are still immature, special care during childhood is essential.  The physical development and the mental state during this cycle play a major role in the foundation of the rest of a person’s life.

 

Ayurveda recommends that both parents undergo panchakarma before they wish to conceive a child. This helps to prevent their current state of health vikruti from being passed on to the baby. Once conception is achieved, the mother practices to be relaxed during pregnancy, reading spiritual books, chanting mantras, eating a doshic diet, following a self-care regime, receiving regular abhyanga, practicing gentle and restorative yoga and meditation.

From conception onward, Ayurveda places great emphasis on post partum care for the mother to balance vata and promote vitality and good health in her, as well as to ensure the healthy development of the baby. After birth, both the newborn infant and the mother are to be cared for throughout the first forty days with the utmost attention. Traditionally, these rituals consist of daily oil massage, bathing, and other herbal therapies. Even today in much of rural India and Nepal there is a wealth of wisdom on birthing and infant’s health care that lays in the hands of midwives and grandmothers, even though many restrictions have been placed upon them.

One of the eight branches of Ayurveda like we expressed early is pediatrics (Bala Tantra). It teaches simple natural wisdom to keep our little ones happy and healthy. Kids live in a Kapha period of life no matter what their constitution is. That means that they will be prone to Kapha diseases like cold, cough and other respiratory disorders and sometimes a disease is a call for attention and love in both kids and adults.

Here are a few suggestions to implement Ayurveda in your little one’s daily life.

 

  • Protecting of emotions

Over-stimulation or sensory overload from TV, computer, video games, and commercials leave lasting impressions on kid’s minds. These go deep into the psyche and disturb their life force (prana), affecting emotional and spiritual growth of our loved ones. Since they can’t control themselves it is our focus to protect their delicate sensory organs. Even newborns when being in the room where an adult movie is running can experience thier senses offended.

  • Creative play

Playing with children develops their creativity and imagination, while their souls are satisfied by the love and attention they crave from us. They remember for their life not the plenty of toys and video games bought for them, but a simple game outdoors when you played, bonded and laughed together.

 

  • Consistent routine

Consistency gives a child a sense of security, confidence and reduces stress. Waking up early, going to bed early and eating with nature’s rhythms. While the Sun is on its highest while consuming meals provide good digestive fire which are a strong foundation of good health.

  • Freshly cooked, medicinal meals with herbs and spices

Warm nourishing meals like hot cereal, vegetable soups and kitchari (thin warm dish with rice and green or yellow mung beans) speak well to kids. Such food is highly nutritious and easy to digest. Small pinches of digestive spices like cumin, coriander, fennel, cinnamon, and turmeric clear possible toxins and can ward off common colds, flus, and allergies.

  • Warm oil massage

A daily Abhyanga (warm oil massage) before bath time calms the nervous system and provides a layer of protection from germs. It boosts the immune system and to their intellect as well producing qualities of happiness and healthiness. These few minutes of loving abhyanga enhances the bonding and affection that kids seek.

May the long time sun shine upon you, all love surround you, and the pure light within you, guide your way on.

love, #krishna

 

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Pairing Pasta with Sauce | Bon Appétit

Matching pasta shapes to sauces play a bigger part in sauce pairings. Choosing the right pasta depends on the topping. 

Tubular shapes like penne and ziti are perfect with thick sauces 

Wide, flat pastas like pappardelle are ideal for soaking up creamy sauces, the wider the noodle, the heavier the sauce.

Long, round pastas like spaghetti are best with olive oil- and tomato-based sauces. 

Chunky vegetable sauces absolutely go better with short pastas 

Choosing a pasta shape to suit the nature of your sauce makes a big difference to the finished dish. 

love, #krishna