Integrative Nutrition

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Mary Ardapple Dierker Coreview Coach

Celebrate a Healthy Thanksgiving

News from Coreview Coach       
          November 2017
Happy Thanksgiving...Grateful for you!

The Holidays are a special time for gathering with family and friends.  Let us remind ourselves to be grateful with kind words, be generous with laughter, and give a helping hand to another.

Before we pile our plates high with supersized portions, let us be mindful of eating with intention for our health.

Eating too much food in one sitting is hard on your body. Here’s why:

·         Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.

·         A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.

·         Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.

·         When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.

·         Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

This is one of the unintentional traps of Holiday eating.  A handful of chips here, a few cubes of cheese there, then maybe a half dozen shrimp plus a tasty portion of meatballs.  All of this before the Thanksgiving dinner spread is laid on the table.  Oh my, how the calories can quickly add up!

5 Tips to Kick Portion Distortion

·         Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.

·         Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.

·         Chew well to aid digestion and give your brain time to register you’re full before you overeat.

·         Get enough water. Often we mistake thirst for hunger.

·         Choose sample size portions.

Fat & Calorie Reduced Recipes

Click the link for a delicious Skillet Green Bean Casserole:
Skillet Green Bean Casserole

Click the Link for scrumptious Honey Pumpkin Pie Bites:
Honey Pumpkin Pie Bites


Click the link for Sun Dried Tomato Dip:
Savory Sun Dried Tomato Dip


Habits for a thankful life.
· Smile often
· Exercise regularly
· Appreciate others
· Say “thank you” often
· Love yourself
· Be grateful 
· Have a vision

Love the One you are with....
Allow your twinkle to shine bright...
Offer only kind gentle words....


Happy Thanksgiving with love,

Coaches Mary & Chris

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News from Coreview Coach                   September 2017

         “I was determined to know beans.”— Henry David Thoreau, The Bean-Field                                How about you? How well do you know beans? Read More

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Mary Ardapple Dierker Coreview Coach

The Gift of Sharing Food





When thinking about health and wellness, societal focus is dynamically portrays an emphasis on food / diet based solutions.  Understandably, our bodies must be sustained with the consumption of healthy nutritious foods. Yet,  this source is only a fraction of a person's long term health equation.  Non-edible food such as relationships, career, exercise and spiritual practice, when in balance is where a life fulfilled actualized.  Humans are innately social creatures. Our lives become enriched as a result of nurturing relationships with others.  Within these interactions awaits feelings of understanding, acceptance, value and a sense of belonging. 

Sharing a meal or  delivering the gift of food to another is an excellent mechanism for strengthening your practice of self-care.  As lives progress from youth to adulthood, student to professional, or parent to caregiver the benefits gained from sharing a meal directly impact overall health and happiness.  As outlined in this Food Tank article, The Science of Eating Together .  According to a recent survey by the Hartman Group, nearly half of adults’ meals are eaten in front of the computer, in the car, on the go—or, in other words, alone. The researchers of another study claimed the average American family spends 40 percent of their budget eating out, which usually means not together.  The shared meal of sitting down to dinner together has, too often, become a thing of the past.  Research shared in 
The Natural History of Food Sharing and Cooperation explores the human condition of sharing food as an important facet of being human.  

Let's face it, the challenge of cooking, managing family schedules, demanding careers or living alone make cooking a shared meal often times difficult.  This difficulty only increases a person's anxiety, stress, loneliness and leads to an incomplete health plan.  Let's begin today following these five steps on developing a Communal Shared Meal Action Plan.
 
1.  Set a date to have a shared meal at a restaurant with a friend, family member or co-worker one time per month.  For example:  every Wednesday  @ 6:15.  Write a hand written note the following day of thanks for having shared time together.  Take a photo to display on the refrigerator as a kind reminder of the pleasurable experience.

2.  Create a Cookbook Club.  Invite up to 12 family members, friends or co-workers 
for a monthly potluck where each attendee selects a recipe from the same cookbook.  The cookbook can be hardback or recipes downloadable from your favorite website.  Establish at the outset for category selections to achieve a complete meal.  Giving participants the opportunity to maybe do an entre one month and dessert the next.  Remember to encourage freezer containers for leftovers to be placed in the freezer for a future meal.

3.  When ever possible make family or friend meal time in your home a priority.   No TV trays allowed.  Sit at the table, light a candle and add a vase of fresh flowers.  This experience can be in person or via virtual technology.  Enjoy a conversation with a dear person who lives afar utilizing the gifts of FaceTime or Skype.

4.  For those who may be living alone, make a favorite meal, pot of soup or batch of cookies.  Package them as gifts for a neighbor, a friend or even the local fire station.  Enjoy the look of appreciation on the receiver's face grateful to have been thought of.  Acts of kindness such as this bring pleasure to both the giver and recipient.

5.   For those that appreciate locally sourcing ingredients, when prepping meals or baked goods for the freezer, remember to label the package with those who contributed with the ingredients.  For an example, take a close look at the photo attached to this blog.  By thanking friends or local farmers for foods we prepare in writing, we get the opportunity to think of them one more time when the selection is made from the freezer.

Why not commit to bringing a Communal Shared Meal Action Plan to your table regularly.
Live happy and fulfilled as we discover the path between our fork and feet!
Thank you,
Mary

Mary Ardapple Dierker Coreview Coach

The Ingredients of Sharing - Healthy U September Podcast


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