weight loss

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Happy Spring! It’s Time To Eat Your Dandelion Greens!

Photo by Brenda J. Sullivan

Happy Spring!! Astronomically speaking that is. But that doesn’t mean its warm outside and flowers are blooming here in New England. Mother-nature can be cruel sometimes and tease us mercilessly with a beautiful warm sunny day and dump a foot of snow the next.

So technically (at least around here) we wait until the end of April to officially declare spring. In the meantime, if you live in a similar climate as we do, why not begin work on your winter body now. So when the warmer weather is here to stay, you’re looking and feeling pretty darn good!

On another note, did you also know that today is also International Happiness Day? What are you happy about? Post it in the comments below. I’d love to know.

I’m happy that today is a bright, warm sunny day. This is the first day I opened the greenhouse to cool things off and bring in some fresh air. I’m excited that soon, I’ll be back in the garden planting this seasons herbs and flowers for our Farm to Bath herbal bath and body products. Cue the confetti… Whoohoo!


It’s Our Ancestors Fault Or Is It?

According to scientists we consume an additional 200 calories per day during the long winter months because of low levels of Vitamin D. Other researchers believe its part of our DNA we inherited from our ancient ancestral relatives.

Back in the day eating more calories was critical to surviving a long winter. The more “fluffier” our relatives were the better chances they survived the cold, harsh winters than the skinny rail thin ones. Remember there were no McDonalds or grocery stores to supply them with food when it ran out.

They either starved to death, froze to death, or survived on their reserved body fat. It was survival of the fittest or in this case the fluffiest. Thank goodness we don’t have to live that way anymore and can control our environment and what we eat!

Whatever the reasons we gain weight, come spring, what goes on, must come off. Whether it’s our DNA flipping its hibernation switch (my analogy) or we’re getting more Vitamin D because the days are longer. Our body is telling us its ready to shed the extra pounds.

What Are Detoxifying Foods?

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There is a whole industry devoted to detoxifying one’s body, and sometimes it can be confusing and misleading. But it doesn’t have to be this way. There is some middle ground without committing to a strict detox cleanse and spending hundreds of dollars for someone to tell you what you already know. Stop eating junk!

There’s no one size fits all to detoxing. You just need to be aware of what you’re eating. I call it “conscious eating.” Eat more plant-based foods and herbs. Eliminate foods high in sugar, fat, carbohydrates, and processed foods.

Here is a general idea of what a detox lifestyle looks like. Typically there are 3 goals:

“(1) to remove potentially “toxic” foods, (2) to eat a simple diet so that detox organs like the liver can focus less on digestion and more on detoxification, and (3) to increase your consumption of water and foods that encourage the detoxification organs to do their job more efficiently.”

Body into Balance, Maria Noel Groves, 97

Just stated, eat a simpler diet, especially in the spring. This is when your body is ready to shed its winter weight. This may be the reason why trying to stay fit during the winter is like pushing a car uphill. Your body isn’t listening because you may be Vitamin D deficient and its in hibernation mode.

Don’t get me wrong, weight loss can be made at any time of the year, but it’s tough to fight those comfort food cravings during the cold winter months if you’re low on Vitamin D. Just be aware of what you’re eating and have a plan.

Talking to your doctor is also a good idea. Have your Vitamin D levels checked as a precaution. It’s important to have a baseline, so you know if your weight gain is related to a Vitamin D deficiency.

I get mine checked annually, and my doctor adjusts my Vitamin D supplement dosage as necessary. The bad news is as I get older, my Vitamin D levels drop too severely low levels during the winter months; which is triggering other health problems.

The good news is, all of this is in my control. My doctor tells me I can mitigate any future damage by merely getting outside and walking and eating more nutrient-dense foods.

After doing a lot of research on winter weight gain and Vitamin D deficiency, I found some detox and weight loss friendly herbs and vegetables that are nutrient dense that I’ve added to my diet. I thought this would be helpful to you in achieving your own health goals.

Detox Friendly Foods:

Bitter veggies:
Artichoke
Lettuce
Escarole
Radicchio
Arugula
Bitter greens
Bitter Melon

Diuretic Veggies:
Dandelion (greens, flower and/or root)
Parsley
Burdock Root
Celery

Cruciferous Veggies:
Broccoli
Kale
Watercress
Cabbage
Bok Choy
Brussels Sprouts

Others:
Asparagus
Avocado
Beets
Berries
Sour Citrus
Cranberries
Pomegranate
Garlic and Onions
Mushrooms (cooked in Broth)
Green Tea
Flax and Chia Seeds
Walnuts
Water

Culinary Herbs and Spices (especially Turmeric)

Body into Balance, Maria Noel Groves, 97

All of these foods listed can play a superstar role in detoxing your body naturally and should be easy to incorporate into your diet daily. However, there is one green that is a real Superhero. It hits 3 of the most common health goals most people want to achieve.

Dandelion Greens – The Superhero Green!

Photo by Brenda J. Sullivan

I love this green and try to incorporate it into my diet as much as possible. It’s one of the few herbs that does so much good for the body. A once favorite herb/green during the Great Depression, it hardly gets a mention in herbal and culinary circles today. But, there are still a few diehard fans out there.

According to Rosemary Gladstar, International Herbalist, this green is:

“… One of the most widely used herbs in the world, dandelion is highly respected, both for its preventative and for its remedial qualities…”

Herbal Healing for Women, Rosemary Gladstar, 28

The dandelion chemical composition focuses its energy on nurturing the kidney and liver. The most significant health benefit I discovered is dandelions act like a diuretic.
Unlike, synthetic diuretics, that deplete the body of potassium which can cause other health issues, such as muscle weakness, fatigue, digestive issues, just to name a few problems. Dandelions are high in potassium and replace K naturally at the same time helping the liver and kidneys eliminate excess water and toxins.

Health Benefits Specifically For Women:

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In some women, hormonal changes can have severe effects on their bodies. Research suggests that eating dandelion leaves and roots during a woman’s menstrual cycle can help with bloating, PMS and breast tenderness.

Also, dandelions are also known as a bitter. Bitter greens help stimulate the bile in the stomach which encourages better digestion, which detoxes the body and helps with elimination.

This can be important for women who have issues with cravings, bloating and constipation during their cycle. This green can help move things along and reduce some of the discomforts.

Personally, I can gain up to 20 pounds of water weight during my moon cycle. To help reduce the fluid buildup, and the uncontrollable cravings, I’ll take dandelion root supplement daily. I make sure I drink plenty of water and eat fresh dandelion greens several times a week to help flush my system. This keeps things moving through my intestines which is reducing the pressure in my stomach and back. Think of your body as a deflating balloon.

In addition, I cut back on the amount of gluten, starches/carbs (e.g., bread, pasta, white potatoes, white rice, and corn) and the worst offender for PMS sugar!

Move That Body!

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Dandelions are rich in Vitamin A, C, Iron and Calcium which are essential for healthy bones among other things. This is important for a woman who is menopausal or has been diagnosed with osteopenia which can happen to women over the age of 50.
Also, moving your body is essential to dropping that winter weight.

Our ancient ancestors didn’t continue sitting around when the snow melted. They got outside and started hunting and gathering to feed their family. So you’re already genetically programmed to move! No excuses here…

I try and go for a walk for at least 45 minutes to an hour a day. If I can’t get that much time in, I’ll find 20 minutes somewhere and jump on the treadmill and do a quick 20. I don’t have a perfect record, but I try to get more days in than not.

If you don’t have a treadmill, do circles around your coffee table, around your kitchen, dining room, bedroom, or in your yard, whatever. Just get moving and work up to an hour, its better than doing nothing. I promise you’ll feel better.

Dandelions Achieve 3 Health Goals:

  1. It is a bitter, that helps get a sluggish gut’s digestive juices moving. Yes, pooping is good for you when trying to lose weight!
  2. It’s a natural diuretic that doesn’t deplete your body of potassium and other essential nutrients. Dandelions are naturally high in potassium, Vitamin A, C, Iron.
  3. It’s perfect for bone health, especially for those who are diagnosed with osteopenia. Dandelions are naturally high in Calcium.

Honestly, I haven’t found another green that can do so much good for one’s body. It truly is a Superhero Green!

Recipes:

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Dandelion greens can be eaten raw, sautéed or steamed. I often add them to a brown rice dish or just saute them in a little olive oil and garlic which is my favorite way to eat them.

If you’re interested in eating them wild, the best time to harvest them is in the spring and early autumn. Make sure when harvesting that no fertilizers, herbicides or pesticides have been sprayed or sprinkled on them. So please be careful if you decide to harvest wild dandelions.

Otherwise, you can pick them up fresh at your local health food store or grow them yourself. There are seed company’s that sell the seeds. Just do an online search.

According to the Flavor Bible, dandelions go great with the following foods:
Anchovies
Bacon
Garlic
Dijon Mustard
Peanut Oil
Onions
Ground Pepper
Salads
Salt
Vinegar

Dandelion Greens with Salsa Verde

Photo by Brenda J. Sullivan

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Dandelion Greens with Salsa Verde Sauce PDF

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2 – 3 pounds dandelion greens, roughly chopped

1/4 cup extra-virgin olive oil

1 garlic clove chopped fine

1/2 teaspoon fine sea salt

Salsa Verde Sauce:

 

Photo by Brenda J. Sullivan

1/3 cup parsley chopped fine

Zest of a graded lemon

2 garlic cloves pounded into a puree

1 tablespoon drained, rinsed and finally chopped capers

Salt and ground pepper to taste

1/2 cup olive oil

2 tablespoons lemon juice or  champagne vinegar

Mix ingredients in a bowl and set aside for flavors to blend together. This can be made ahead of time and refrigerated. Bring to room temperature first, then drizzle over greens toss well, before serving.

Note: This recipe is enough for several dishes. Only use a tablespoon or so on these greens. Refrigerate the rest.

Dandelion Greens Cooking Instructions:

Heat oil in a 12-inch heavy skillet over medium heat gently infuse

the olive oil with the chopped garlic. Don’t burn the garlic!

Add dandelion greens and sauté until greens are wilted. Salt and

pepper to taste.

Drizzle a tablespoon of the salsa verde over greens and give a quick toss and then serve.

 

Disclaimer: I am not a doctor, if you have questions about your health please consult with a licensed medical professional. The information in this article is for educational purposes and not meant to treat or diagnose any medical conditions.

Links within this posting are affiliate links to Amazon

References:

Body into Balance, Maria Noel Groves, 97

WebMD, What is Osteopenia? DerSarkissian, C 

The Flavor Bible, Karen Page, Andrew Dornenburg, 175

Herbal Healing for Women, Rosemary Gladstar, 28

The Woman’s Herbal Apothecary, JJ Pursell, 167

The Art Simple Food, Alice Waters, 45

Why you get fatter in winter… even though you eat LESS, Laura Topham for the Mail on Sunday, dailymail.co.uk/health/article-2052975

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Every Day Shortcuts to Eat to Your Health

 

Cooking a healthy meal can be a full-time job for any parent. Between planning and organizing, it takes a lot of effort to stay on track. That’s why I have a few hacks on hand to quickly improve the nutrient density in meals.

Quinoa:

Quinoa is a great cook ahead that can be sprinkled onto a salad for an exotic addition of protein. It absorbs flavors so you can pair it with any dressing and it will taste great. Quinoa is also a great way to cut back on rice. For recipes that call for rice, try replacing ½ of the amount with quinoa. You will hardly see the difference yet you will improve your nutrition by adding fiber and lowering your glycemic index. Quinoa is a good source of minerals such as folate, iron, zinc, and magnesium.  It also contains all the essential amino acids, giving it a high score for a good source of protein.  Beware though, it is still a grain and too much of it can be “too much of a good thing”.

Frozen Spinach:

Rich in iron and really flavorful, this makes a great addition to the kids’ mac and cheese. They simply LOVE it.  Recently I have started experimenting with combining it with cauliflower rice. I sauteed a chopped onion or leek for about 5 minutes, then add the riced cauliflower (2 bags frozen) for another 5 minutes, sprinkle some dill or use fresh if you have, add salt and pepper. After it caramelizes add a bag of frozen spinach and cook for about another 10 minutes. Serve with a dollop of Greek yogurt or some feta and you have a low carb, Greek spanakopita inspired delicious and quick alternative. Spinach is a quick add on to rice, quinoa rice or even sautéed as a side dish. Power up!

Mushrooms:

Mushrooms act as a major immunity booster that can help the body fight illness as well as several types of cancers. It is recommended that you have a little daily. But who can keep up? Try freezing your mushrooms for easy access to omelets, and sautéed meals. Sautée some with onion and keep in the fridge as a sandwich or salad topper.  Consider making mushroom burgers. They are easy, quick and very filling.

Chickpeas:

These are really misunderstood in my opinion because they are usually eaten out of a can. Try soaking a bag overnight and then giving them a quick boil until soft. No spices needed! After they are softened you can eat them plain -so sweet!- or add them to any salad. Keep in the fridge for an easy add on! You can also throw them in the blender with lemon juice and olive oil for a nice hummus.

Cut Fruit:

The best way to increase your fruit intake is to keep it easily accessible. Take a few minutes to cut fruit and keep it in the fridge. It will more likely be your next snack or meal. My favorites for this are watermelon and honeydew. Another great trick is to load up on berries. They have a very short shelf life so eating them will be a priority.

Chia Seeds:

This superfood can be added to any snack to boost fiber and omega 3’s along with antioxidants. Who doesn’t want that in a bowl of cereal, instantly? Consider adding to your yogurt, toasted bread,  and even ice cream.

Broccoli:

This is my go to side dish when I need that extra something to add to a meal. If I am baking dinner it can go straight into a baking dish with some EVOO. If not I can easily steam it and cleanup is a cinch. A major player in the cruciferous family, it is rich in everything, good for you and delicious.  Always keep on hand.

Setting up for success with easy cheats makes up a big component of healthy eating. Now that the kids are helping themselves to snacks it’s even more important to have these easily accessible and at the front of the fridge.

CoachTheresaWV  is a MOM and Health Coach whose goal is to help people harness their inner voice through self-care. She believes in lifestyle habits that include fitness and clean living and is sustainable for long-term health results. Follow her at https://www.facebook.com/trainandtransformyourlife/ or email her at CoachTheresaWV@gmail.com for a free consultation.

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“Just Take That Darned Shower!”: Essential Steps to Activating Energy to Get Moving

take a shower

I have always been a procrastinator. As a new mom, though, I took procrastination to a whole new level. Had I not procrastinated that too? I could have coined my own term for it. It’s in our nature to procrastinate, sure, but the solution may just lie in finding your particular spark.

As a new mom, I found myself often swimming in a sea of laundry and dishes, unable to keep a schedule because I was so sleepy most of the time. The flexibility required of motherhood had overrun my sense of structure and accomplishment. It felt hard to plan or complete anything. My husband would come home from work and ask me how my day was and I would stare blankly at the blur before me, grasping for something intelligible to say.

My sense of failure was magnified by the fact that I was never able to make those 8:00 a.m. mommy-and-me classes with friends. I would arrive late and disheveled at the 11:15 a.m. pool or music class and still, miss all the pre-class chatter and much needed social life. Invariably on the drive home, with first born loudly protesting in the back seat, I would find myself driving past that mom with the cute bright smile and the jogger- jogging of course, with snoozing baby in tow.

While the other moms seemed relaxed and put together, I felt a complete mess. It seemed my former punctual and organized self-was left behind in labor and delivery. My key problem? Overwhelm.

My 90+ lb pregnancy weight gain literally weighed me down even with half of it gone. Everything just felt harder. I just could not believe my loss of control and felt helpless to get out. I found my solution in an at-home workout program I had purchased for my husband – sitting on a shelf, unopened. Instead of finding time to go somewhere to workout I only needed to pop in a DVD. Yet, that too was hard.

When it came to workouts my best excuse was the shower; by the time I COULD workout, I felt too sticky and icky with baby spit up and cooking smells (and too sleepy!) to actually take that time for myself. My conundrum? The shower. Save it for AFTER the workout and I felt miserable instead of engaged. Take a shower BEFORE, well THAT’s silly – or, is it?

All I wanted to do was regain some measure of control, and of course, my body. My weight gain and fatigue were interfering with everything I had wanted parenting to be. Sure I was delighted to be a mom. It wasn’t something that came easily for me, having lost 2 babies before my first – I was grateful. I am grateful. I just didn’t feel good. And when you don’t feel good it’s hard to change things – especially since change often necessitates more discomfort. But that shower? That feels good. Aaaaaah! But was I just procrastinating again?

Change is painful, it’s not a new discovery. Neither is the fact that we are hardwired to want to avoid discomfort. It’s a survival tool.

So how do we combat that resistance to taking action? For me, it began with writing down a few things. I made a list of how I was feeling. Then I made a list of what I wanted. The last list was the hardest. I had to identify my obstacles: both real and imagined. My big one was not feeling good in my own skin.

I wanted to lose weight. I feared I had squandered my opportunity to be fit before motherhood because I was never previously into fitness. I feared failure. I wanted to be healthy for me and for that desire that burns a parent: to be around forever, for their kids.

I wanted to regain a sense of control and direction yet wanted to maintain the flexibility to meet my infant’s needs at home.

I NEEDED A SHOWER. But the sink was full of dishes, the baby was sleeping and the floor, oh the floors! I needed to get a nap or a workout or eat but felt stinky and unmotivated. Would my exercise wake the baby? What if I didn’t finish the workout in time? What if I didn’t get the shower OR a completed workout? Would that constitute failure?

For me, the shower was at the core of sparking any action. A shower can wake me or get me sleepy. The feeling I get from a shower is like no other. I truly L O V E my showers.

So I made my shower a MUST. It’s what I knew was missing the most. I self-negotiated out my hair for after workout showers only and resolved to have more ponytails. This helped me keep any pre-workout shower super brief AND enjoy myself more. It also became more of a game that involved self-nurturing. As time went by I was able to complete more workouts and stay caught up with my beloved shower. I started feeling successful. It became a game to find ways to get the workout in. I remember doing 90-minute yoga at 10:30 pm because that’s when it worked yet I enjoyed every minute of it. Soon, the shower stopped being such an obstacle. I needed fewer and fewer pre-workout showers because I was filling that need!

Once I started regaining control of the things that were important to me, and consistently activating my spark, the rest began to follow. I dropped a lot of weight and had an amazing transformation and also reached a never-before-imagined-for-me fitness level.

If there’s one thing I’ve learned is to take that darn shower. Don’t mope around with your obstacles- real or imagined. Identify them and creatively mitigate or get rid of them. That alone is action that sets you in motion towards your goal.

My other favorite tool was borrowing the Nike slogan JustDoIt. It provides me with an instant spark. If you are running circles around your goal and avoiding your target, stop yourself and “just do it”. We must not only be the nurturing parent for ourselves but also the disciplinarian.

start

Some other helpful techniques:                

Recognize that you want change. If you consider your “problem” unchangeable, you are less likely to take action to change it. If I accepted my weight gain as something that happens to mothers my age – I almost did by the way- you are less likely to change it.

Once you’ve identified your outcome, break it down into little steps necessary to accomplish it. Set monthly, weekly and daily goals. Make those tasks on your calendar and follow through. Checking them off provides instant feedback and propels you forward.

Recognize hesitation. If you are putting off what you intended to do, be that parent for yourself. You wouldn’t dream of allowing your child to go to bed without brushing their teeth. Same. Keep yourself accountable.

Reflect: Did you get “XYZ” done today? Was it a good day? Can you do better tomorrow? Are you on track? Yay! Celebrate your own victory! You are doing it!

Tell someone about your goal. Doing this allows you to actually hear it, own it and in a way set yourself accountable.

Seek out situations that will help further your goal. This could be meetings with friends, a lecture, an app, a group of like-minded people, or a book. This also reinforces your intention and further propels you forward.

Focus on what you want instead of negative feelings. Get rid of distractions and DO things you know from your moment of clarity that you need to do. For me, my daily excuses seemed to revolve around my beloved shower. If you are like me, I say, just take that darned shower, enjoy that nice smelling soap, even if you work out right after. You will feel great and be one more step closer to accomplishing your goal. Go ahead, take that darned shower and get to the real business at hand.

I’m off to take mine.

Theresa

CoachTheresaWV is a Health Advocate and Fitness Coach whose goal is to help people harness their inner voice through self care. She believes in lifestyle habits that include fitness and clean living and are sustainable for long-term health results. As a coach she helps individuals reach their specific goals by adapting health principles to their everyday life. A mom of 2, Coach Theresa does this for her children as well as a growing online and community following, helping people reach health and fitness goals one day at a time. Follow her at https://www.facebook.com/trainandtransformyourlife/ or email her at CoachTheresaWV@gmail.com for a free consultation.