Thursday, January 28, 2016

Spread the Love Bingo

Spread the Love Bingo

Giving love is the best cure for cravings!  When you give of yourself AND give to yourself the peace inside creates a fulfillment that food cannot replace. 

So spread the love!  See how many boxes you can check off.  You don’t have to go in order.  Just try to check off as many as you can by the end of the month!  Let me know how it goes.

FEBRUARY – The Month of Love


Send a card to an old friend

Add something green to your eggs
Make a dinner for a loved one
Take a walk on the beach alone
Take a friend who never gets manicures for a manicure
Download a meditation
Write your family a love letter – be specific
Make yourself a smoothie with extra greens

Make dinner plans with a loved one you have been meaning to connect with
Reflect on a habit you want to break and make an attainable goal towards breaking it
Go to a yoga class
Go for a hike with a loved one
Make a Valentines gift for a loved one

Make loved ones
something heart shaped that they can eat

Disconnect from social media for a day

Read a poem
Download 5 new songs 
Create a new workout playlist
Try cooking a new recipe
Write a list of ten things you are thankful for
Send a card to a new friend

Watch the sun rise
Make a smoothie for a loved one that does not live with you
Volunteer your time
Try a new workout that gets you out of your comfort zone
Compliment someone

Buy the person behind you in line coffee or tea
Reflect on everything you did well this month

Sunday, January 24, 2016

Getting to the Root of Our Sugar Cravings

Getting to the Root of Our Sugar Carvings!

Why do we crave sugar?

1.     Our bodies are out of balance.  Too much of one kind of food can create an imbalance in the body.  For example, too much red meat or not enough protein can swing the body into sugar cravings.  Too much caffein and too little water can also make the body crave sweets.

2.)  Stress. Stress puts the body into fight-or flight mode causing blood  
sugar levels to rise.  This strains the adrenal glands and can cause blood sugar highs and lows.  The following is a quote from – Sugar Cravings and Adrenal Fatigue
Adrenal Fatigue Causes
Adrenal fatigue often follows a period of extreme stress, which could occur over the course of several months or even years. The "Dartmouth Undergraduate Journal of Science" points out that psychological stress, lack of sleep or illness can all contribute to the stress load that the adrenal glands experience and lead to adrenal fatigue.
Low Cortisol
A steroid hormone, cortisol comes from the adrenal cortex and heavily affects the function of the human body. Dr. Robert Kapolsky points out that the body requires cortisol to resist the affects of stress but that the hormone also helps co-ordinate the sleep-wake cycle, maintain the metabolic rate and boost the blood sugar levels when required. The researcher, who wrote the best-selling book on stress “Why Zebras Don't Get Ulcers,” explains that the low blood sugar levels often result in strong cravings for sugar.
Sugar Cravings
Dr. James Wilson, author of "Adrenal Fatigue: The 21st Century Stress Syndrome" notes how, under normal circumstances, a basal release of cortisol maintains the blood sugar levels within a healthy range. This does not occur during adrenal fatigue. Sensing unwanted drops in blood sugar levels, the body produces cravings for quick energy; sugar supplies such energy.

2.    Sugar is a habit.  We sometimes crave sugar because it’s what we know.  Growing up I always had healthy meals prepared for me but there were also plenty of cookies, chips and cereal available.  These prepackaged cookies, chips and cereals have haunted me for years.   There was a time in my life that these “innocent” childhood treats became a habit.  They were my comfort, procrastination and go to reward. 

Here are some solutions:
·      Take note of the foods you eat and notice if you eat too much of one food group.  How do you feel right after eating?  How do you feel an hour after eating?
·      Drink more water.
·      Manage stress through exercise, meditation and talking with loved ones or professionals about what is stressing you.
·      Form new habits.  Stock your cupboards differently.  Find health food stores that make it easier for you to choose healthy foods.
·      Eat more root vegetables.  Eating natural sugars (fruits and vegetables) are a great way to assist in managing sugar cravings.

Root Vegetable Soup
Ingredients:  Medium to small butternut squash, 8 carrots, 1 medium to large sweet potato, 1 large onion, 1 red apple of choice, butter, coconut oil, ginger, garlic, cinnamon, nutmeg, clove, black pepper, salt

Preheat oven to 350

1.)   Slice butternut squash (the long way down the middle) and place face down on a tray with parchment paper. Place in the oven and bake for 20 minutes.  Take out of oven and let cool before managing.  Once the squash is cooled use a knife to peel the skin off.  Take the seeds out and slice into cubes
2.)   Peel and slice onion, carrots and sweet potato
3.)   Place onion, carrot and sweet potato in a large pot with 1 tablespoon of butter and 1 tablespoon of coconut oil and sauté on medium high for about ten minutes stirring frequently
4.)   Add cubed butternut squash
5.)   Slice an apple leaving the skin on and add to pot
6.)   Fill pot with water leaving the tops of the vegetables slightly exposed (This makes for a thick sweet soup)
7.)   Add the following spices
·      1 table spoon of sliced fresh ginger
·      2 cloves of garlic cut in half (Place all 4 slices in pot)
·      1 bay leaf
·      ½ teaspoon of cinnamon
·      ¼ teaspoon of clove
·      ¼ teaspoon of nutmeg
·      1/8 teaspoon of black pepper
·      A few shakes of onion powder
·      3 small pinches (a smidge more than 1/8)
8.)   Bring the soup to a boil stirring occasionally and let boil for 3 minutes and then place on simmer
9.)   Let soup simmer for an hour and a half and add a few extra shakes of cinnamon and another two pinches of salt, remove bay leaf, puree and serve!

Love deeply.  Eat mindfully.
Kim Gilroy - kimgilroyinsideout 

Friday, January 15, 2016

These Girls are Driving Me NUTS!

These Girls are Driving Me Nuts!

It’s here.  The push back in the kitchen is in full effect.  Go to meals that were a non-issue are now picked at with disdain.  Smoothies that were once greeted with a morning smile are now approached with a complaint and an eye roll.  

These girls are driving me NUTS! (I don’t want to uses this blog as a canvas for my complaints, I just never want to paint a picture that is not true.  Some of my Instagram and FB posts are of my little angels eating healthy food and I just wanted to make it clear that I post the success meals to help give ideas.  I try to keep a balance and it can go either way on any given day!  And for the record, the girls bought lunch today and I gave them an extra dollar for Doritos).

Over the holiday I discovered the girls liked spiced nuts (let’s see how long this lasts).  So, of course when there is something healthy or in the realm of healthy I try to make it and offer it as much as I can.   Here is the recipe form my most recent batch:

Preheat oven on 375

In a large bowl:
1 cup of almonds
1 cup of cashews
1 tablespoon of cinnamon
2 teaspoons of chili powder
½ teaspoon of dried or fresh rosemary
½ teaspoon of clove
¼ teaspoon of black pepper
Salt generously
1/8 turmeric (optional)

In a small pot heat and slowly melt
1 tablespoon of butter (and a smidge more for good measure)
2 tablespoons of coconut sugar

In a small separate bowl prepare a small egg white (if you only have large eggs use about 1/2 of the egg white).

Add the butter, sugar and egg white into the large bowl and mix well.  Add a touch more cinnamon and salt mix again transfer to a baking sheet lined in parchment paper.  Bake on 375 for 13 min then take out and let cool.   Do not mix nuts while baking.

Let me know how they turn out!

Love deeply.  Eat mindfully.