Principles Of Intuitive Eating (Part 2)

By Dr. Alyssa Musgrove

Last week, we discussed five strategies you can use to begin eating intuitively, as opposed to relying on the typical “diet” approach to weight management.

Intuitive eating doesn’t rely on a diet or meal plan, counting calories or excessive willpower.  Rather, intuitive eating is about learning to trust your body again. It’s about learning to read internal cues, like hunger, fullness and satisfaction, and moving away from external cues like food rules and restrictions.  People who eat intuitively, trust their bodies to tell them when, what and how much to eat.  And they give themselves permission to eat what they want without feeling guilty.

This week, I’m sharing five more ways you can begin to incorporate intuitive eating principles, from Sun Basket’s staff dietitian, Lindsey Kane. By beginning to implement these strategies on a regular basis, you’ll develop healthy habits and be able to get off the diet-go-round for good. 

Discover the satisfaction factor.
Intuitive eating encourages you to identify foods that truly make you feel good—not just during a meal, but afterward, too. By doing this, you’ll find yourself gravitating towards and returning to foods that make you feel your best. In addition to eating foods that make you feel good, try engaging all your senses. Slow down, appreciate the way the food looks, respect how it arrived at your plate, breathe in all of the aromas, and eat in an environment that feels good and with people who light you up. 

Honor your feelings without using food.
Food can be comforting, but that pleasure only lasts as long as the meal. Afterward, whatever was eating you is still there, buried under food, perhaps now served with a side of guilt and shame. Intuitive eating encourages you to identify whether you’re feeling anxious, bored, lonely, sad, or angry and then seek a true solution. Go for a walk, call a friend, practice yoga or meditation, get a massage, read a book, or write in a journal. You’ll know you’re responding appropriately when the response makes you feel better, not worse. 

Respect your body.
Our differences are our superpowers, yet we live in a world that idealizes a cookie-cutter body type. The idea that we can radically transform our bodies is unfair and unrealistic. Intuitive eating challenges you to embrace your genetic blueprint, set realistic expectations, and celebrate your uniqueness. Anytime you catch yourself comparing your body to someone else’s, respond as you would if a friend said something similar about themselves. 

Exercise and feel the difference.
People who practice intuitive eating enjoy exercise because it gives them energy, improves their mood, promotes self-efficacy, and makes them feel strong, flexible, and agile. For intuitive eaters, working out isn’t about which activity will burn the most calories, but rather about which activity is the most fun and energizing. Exercise you enjoy is exercise that you’re likely to repeat, creating the momentum that drives sustainable, long-term happiness.

Honor your health.
Acknowledging how your health impacts the richness of your life erases superficial reasons for health goals and grounds your motives in what truly matters: your personal values. Getting perspective on why health is important helps you understand that no single meal or bite can make or break your self-worth. Align your health with your ambitions and you’ll be more motivated to cultivate habits that support your life goals. Ask yourself if your goals are realistic, are you accepting of your natural body or constantly fighting your genetics and beating yourself up? Respect your body and start feeling better about who you are so you can take better care of yourself long-term.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Reduce food waste and reuse thanksgiving dinner

By: Dr. Alyssa Musgrove

Food_WasteDid you know the average food shopper wastes 61 percent of the food he or she purchases? The hallmark of Thanksgiving is a dinner table covered with more food than you can possibly eat in one sitting. But the downside is that this holiday can also be top of the list when it comes to food waste. When it comes to meals, if you fail to plan, then you are planning to fail. To avoid facing a mountain of leftovers on November 24th, try some of these tips and tricks to help reduce waste and use your leftovers wisely.

Go to the store prepared with a list of the food items you need. Try to make an accurate prediction of how much food you will need so you are not left with unnecessary amounts of leftovers that you cannot use.

Use the whole vegetable.

If you will be eating carrots, beets or turnips, for example, you can eat both the root and the green. Rather than peeling veggies, leave the skin on. You will get more nutrients and reduce waste.

Compost your food scraps.

Many Thanksgiving leftovers can be turned into compost (with the exception of nuts, grains or meat). Composting benefits your own plants, the soil, and the environment. It improves the health of your plants, while also reducing pollution.

Freeze your leftovers.

If you cannot finish all of your food in a timely manner, freeze it for later use. A FoodSaver can package items so they Pumpkin_Pie_and_Hot_Rollscan be kept frozen for longer periods, without the risk of freezer burn. Roasted turkey can be frozen for up to three months, but be sure to remove the meat from the bones first. Unlike other forms of cooked potatoes, mashed potatoes can be frozen for many months. However, the mashed potatoes should be well coated with a fat like butter (mashed potatoes made with just broth will not hold up well in the freezer).

Keep in mind that gravy is quite perishable and will only last about two days in the refrigerator. Flour-based turkey gravy can be frozen in ice cube trays for up to four months (milk-based gravies should not be frozen, as they will separate when thawed). Stuffing can be frozen for up to one month. In general, dishes made with pumpkin, sweet potato or squash should hold up in the freezer — especially if they have been pureed first. Rolls and bread will last for months in the freezer. Make sure to separate the rolls and freeze them individually.

Send your leftovers to someone in need.

If you have prepared foods that were not or packaged foods you did not eat, there are certain organizations that will distribute them to people in need. If your kids or grandkids are within driving distance, they can always take a goody bag home and take some leftovers off your hands.

Create new meals.

Get creative with your leftovers, repurposing them as soup, salad or healthy casseroles. Turkey is a lean meat that is low in fat and an excellent source of protein, so do not let it go to waste! Turkey provides tryptophan that helps the body make niacin and serotonin, which helps your mood.

Some recipes to consider are sweet potato hash browns, turkey pot pie with stuffing crust, turkey shepherd’s pie, leftover turkey quiche, turkey tortilla soup, southwest turkey lettuce wraps, curry turkey salad, sweet potato pancakes and next day turkey primavera. 

Here are two simple leftover recipes you can add to this year’s post-Thanksgiving Day menu:

Muffin Cup Stuffing “Scotch Eggs”

Simply press leftover stuffing into muffin cups and make a nest for a cracked egg. Preheat oven to 350 degrees. Mix stuffing with some stock until well saturated. Spray muffin cups with oil, press 1/3 cup stuffing mixture into each cup. Use a shot glass to pack stuffing into the cup along the sides. Crack 1 egg into each hole. Bake for 10 to 12 minutes or until yolk is set. Sprinkle with pepper and hot sauce.

recipe active photo Day-After-Thanksgiving Turkey Carcass Soup

1 picked over turkey carcass

1 ½ half cups left over stuffing

2 celery stalks, chopped

2 carrots, peeled and sliced

1 onion, peeled and diced

2 bay leaves

1 tablespoon poultry seasoning

1 teaspoon ground sage

2 ½ quarts chicken broth

garlic salt and pepper to taste

2 cups uncooked rice

1 (16 ounce) package frozen green peas

  1. Place the turkey carcass in a large, deep pot, and add the stuffing, celery, carrots, onion, bay leaves, poultry seasoning, sage, and chicken broth. Pour in additional water if needed to cover. Bring to a boil over medium-high heat; reduce heat to medium, and simmer for about 1 hour, skimming off any foam. Remove the carcass and any bones. Pick any meat off and return to the pot, discarding bones and skin.
  2. Season to taste with garlic salt and pepper. Stir in the rice and return to a boil over medium-high heat. Lower heat to medium, and simmer 15 minutes. Stir in the peas, and continue to simmer until rice is tender, about 10 minutes more. Adjust seasonings to taste.

Recipe is taken from https://www.allrecipes.com/recipe/130979/day-after-thanksgiving-turkey-carcass-soup/

Dr. Alyssa Musgrove

Pathways to Healing specializes in holistic chiropractic care.  Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting.  In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness.  Pathways to Healing leftover at 1022 Founders Row, Lake Oconee Village, Greensboro.  The office can be reached at 706-454-2040.

Magnesium, The Mighty Mineral

By Dr. Alyssa Musgrove

Magnesium is one of the most critical minerals in the body, and up to half of Americans are deficient without knowing it. In fact, The Journal of Intensive Care Medicine published a study finding those deficient in magnesium were twice as likely to die an earlier death compared to those who had sufficient magnesium levels. 

Processed FoodsThe root of magnesium deficiency is the poor diet of processed and refined foods most Americans consume.  These foods have been stripped of nutrients and contain high amounts of salt. Unfortunately, it is possible to have magnesium deficiency even with a healthy diet. Soil depletion plays a large role in this issue, as minerals are removed, stripped away or no longer available in the soil, the percentage of magnesium present in food has decreased. Additionally, coffee, sodas and excess alcohol further deplete the body’s stores of magnesium (and other minerals).  Lifestyle factors, including high levels of stress, chronic diarrhea, the use of high blood pressure medications, antibiotics, diuretics and other drugs, can also contribute to low magnesium levels. Not to mention as we age our mineral absorption capability tends to decrease so the probability of having a magnesium deficiency increases.

Magnesium is not a drug, but can actually be more powerful than drugs when it comes to resolving many conditions.  Not only does magnesium help regulate calcium, potassium and sodium, but it’s essential for cellular health and a critical component of over 300 biochemical functions in the body. It is especially beneficial for a healthy cardiovascular system, and is helpful for lowering high blood pressure and reducing risk of stroke.  Magnesium also helps support learning and memory performance in aging adults.

Recently in the journal, Medical Hypothesis, a scientific review of magnesium concluded, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.”

Some of the symptoms associated with magnesium deficiency include:

Leg cramps

High blood pressure

Heart palpitations

Angina

Muscle cramps, muscle twitches and muscle pain

Anxiety

ADD

Insomnia

Migraines

Fibromyalgia

Chronic fatigue

PMS

Constipation

Irritable Bowel Syndrome

Reflux

Trouble swallowing

Kidney stones

Obesity

Swiss Chard The minimum daily recommended amount of magnesium is 300 mg, although studies show most people do better with anywhere from 400mg up to 1000mg a day. If you get too much magnesium, you will often experience diarrhea. The best way to get magnesium is through your diet, since many of the other nutrients necessary for absorption will be found in the same foods. Foods high in magnesium, listed in order from highest magnesium content, include spinach, swiss chard, dark chocolate, pumpkin seeds, almonds and almond milk, black beans, avocado, figs (dried), yogurt or kefir unflavored, garlic, shrimp and bananas. 

If you take magnesium supplements you should avoid those containing magnesium carbonate, sulfate, gluconate, and oxide. These are the most common forms found since they are the cheapest to produce, but they are poorly absorbed. The best-absorbed forms are magnesium lactate, citrate, glycinate or aspartate.

You can also use magnesium oil topically in a spray or lotion. Magnesium chloride oil can pass through the skin and into the body. If you suffer from digestive issues like malabsorption, this may be the best form of magnesium to take. There are many forms of oil available online. Locally, Harvest Moon and Garden & Orchard makes a great body butter and spray for aches and pains. To use, spraying magnesium oil directly on the skin, rub it in and leave to absorb for about 30 minutes. Wintergreen essential oil can be added to the magnesium to further help relieve muscle pain. Magnesium spray may result in some tingling on the skin the first few times it is applied.

Soaking TubAnother way to increase your cellular magnesium is by soaking in Epsom salts or magnesium chloride. Adding 1-2 cups of Epsom salts in a bath and soaking for 20 minutes is a great alternative to taking a supplement. You can also soak feet in warm water with magnesium chloride or Epsom salts in order to provide relief to the specific area.

 

Here is an easy recipe that will provide your daily requirement of magnesium. By focusing on this one mineral, you will experience many benefits to your health.

Garlic Swiss Chard and Chickpeas

  • 1 tablespoon olive oil divided
  • 2 bunches Swiss chard, center stems cut out and discarded, and leaves coarsely chopped
  • 2 cups chicken broth, vegetable broth or bone broth
  • 2 medium shallots, finely chopped
  • 6 medium garlic cloves, minced
  • 15.5 ounce can garbanzo beans, rinsed and drained
  • 2 tablespoons freshly squeezed lemon juice
  • Salt and freshly ground black pepper to taste
  • 1/2 cup crumbled feta cheese (optional)

Instructions
1. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add half of the chard and cook, 1 to 2 minutes. When the first half has wilted, add the remaining chard. When all of the chard is wilted, add the broth. Cover the skillet and cook the chard until tender, about 10 minutes. Drain the chard through a fine strainer and set aside.

2. Wipe out the skillet and heat the remaining 1 tablespoon olive oil over medium-high heat. Add the shallots and garlic and cook, stirring, until they are softened, about 2 minutes. Add the chard and garbanzo beans and cook until heated through, 3 to 4 minutes. Drizzle with lemon juice, and season with salt and pepper to taste. Sprinkle feta cheese on top just before serving, if desired.

Dr. Alyssa MusgroveDr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing specializes in holistic chiropractic care, we are located at 1022 Founders Row, Greensboro, Ga.

The office can be reached at 706-454-2040.