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Love Letter to Quinoa

11/30/2014

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Dear Quinoa,

We’ve only known each other a short while because frankly I ignored you for other grains. But I’ve seen the light for a while now. I mean, white rice…. was just EVERYWHERE, always needing to be seen whether he was adding nutritional value or not. And Brown rice… well, a little better, but just not you. So glad you’ve upped the protein content in my life, you’re gluten free, I can season you like rice , plus you don’t spike blood sugar levels like white rice does. Sigh…. I don’t mean to gush but you’re amazing. * Cue Al Green music* Let’s stay together forever, ok ?
xoxo
Joy


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Want to survive the holiday sugar cravings ?

12/10/2013

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Know anyone struggling to get control of their sugar cravings ? Wondering how you're going to survive the holidays amidst the pies, candies, and cookies ? Yes, the holiday treats can be tempting ...but there is a way you can have sweetness without giving up sugar.

On Thursday, December 12th, I'm giving a talk on Sweet Success: Overcoming Sugar Cravings.  Come on out to  New Leaf Market located at 1235 Apalachee Pkwy, Tallahassee, FL 32301.  We'll be at New Leaf from 7:45 PM- 8:45 PM. 
Be sure to bring a friend!
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Getting ready for the 4th of July

7/2/2013

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The 4th of July is right around the corner, which typically means barbeques, margaritas, and quality time with family and friends. It also means that we may have a tendency to snack a bit more. After all, it's a national holiday. Doesn't that give us the RIGHT to enjoy all this great party food ?   

ABSOLUTELY! But it's the continuous snacking on leftovers we may not typically eat that often leaves us feeling guilty.     I've been there. I recall spending a delightful day slathering bread in BBQ sauce, then later getting a sliver of a dessert brightly proclaiming its patriotism, then another sliver, then another...only to wonder why my favorite jeans feel like they shrunk the next week.    I think many of us have had THOSE moments, the moments I fondly call "snack attacks".  There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To cut down on snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe anxious nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

It's your life and you have the ability to make it grand!

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:
  • Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

Try Upgrading Snacks
   

If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.
  • Instead of ice cream, upgrade to applesauce with cinnamon.
Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies forwhatever you're craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack. 


What do will you try when the urge to snack hits ?
Comment below. I read every comment!



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The Skinny on Fats

5/23/2013

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Dietary fat: is it good or bad?

Both. You see, not all fats are created equal.

The Skinny on Fats

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

Many people are scared of fats, but our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats

·         Avocados, olives, and coconuts,
·         Whole nuts and seeds, and their butters like almond butter or tahini.
·         Look for the highest quality organic oils when shopping. Words to look for: organic, first-  
          pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and
         solvent extracted.

How to Use Healthy Fats When Cooking

·         For cooking at high temperatures (stir frying and baking), try grapeseed or coconut oil.

·         When sautéing foods, try grapeseed oil.

·         Oils like extra virgin olive oil, flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Were you surprised by the various forms of good fat ? What stood out to you ? Feel free to comment below.
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March musings

3/18/2013

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Greetings!

It’s been a looong time since I’ve written a blog post and thought I’d check in to say hello and welcome back.  It’s actually been year and in that year
I graduated with my Master’s of Public Health Degree, started a new job, and launched a new website: www.edenicwellness.com. I’m so excited about the various changes that are happening, even when life presents challenges that require me to grow beyond my expectations.  It’s a funny thing about growth… sometimes it’s not so comfortable. In fact, change can be DOWNRIGHT painful at times.  After all, expanding one’s mind and spirit to receive abundance and other life lessons can feel like a beginner student in an advanced yoga class!

 I find in those moments of growth that I long for comfort to ease any discomfort that may along with change. Comfort in the form of a warm embrace, a chat with a long-time friend, or a delicious meal when I’m hungry. There was a time when I reached for a chocolate bar or pasta to soothe my nerves, but now I’ve found some other tasty delights to comfort my soul. Stay tuned to see one of my favorite Comfort for the Soul recipes- Red Lentil Soup!
 
It's perfect for the remaining chilly days of winter as we welcome in the spring.

Ingredients:
1 cup red lentils, well rinsed
2 1/2 cups water
1/2 large onion (or one small), chopped
1/2 cup of nutritional yeast
3 TBSP of Bragg's Aminos (or to taste)
sea salt to taste

Place the lentil and water in a medium sized pot and bring to a boil. Be  sure to stir. After 5-7 minutes, bring lentils down to medium- low.  Stir in the onions and cook on medium-low until cooked, about 15 minutes or desired consistency of soup.  Add sea salt, Bragg's Aminos, and nutritional yeast. 

Serve with rice  or  a salad.  Serves 3-4.
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    Joy Dixon, MPH, CHC

    Health and Lifestyle Coach. Performing Artist.  Dedicated to helping women achieve their weight loss and health goals without deprivation or dieting. 

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