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Portion control is in the palm of your hand

Knowing what to eat is only half the battle when it comes to healthy nutrition…you also have to know how much to eat. Over time, food and drink portions have increased in size. And the more food we’re served on the plate, the more food we consume, which leads to overeating.

With this awareness, and by having a guide to manage portion sizes, we can eat foods in a healthy, balanced way; building a better relationship around what we put into our body.

A simple, effective and proven method is the Hand Portion Method. The idea is that you’re not measuring or weighing your food using technology, but rather using your own hand to gauge the size of the portion. Your hands are proportional to your body, and they go where you go. This makes them the perfect tool to quickly, and easily gage your portion size, even when you’re eating out.

This method is for anyone who struggles with the idea of using food tracking apps and meal logs. It’s the perfect way to build any meal, with a habit-centric approach. To get started, try each step below

Step 1: Start With Protein

Why is it the base of our meal?

Protein has risen to the forefront as the most important nutrient, not just for muscle building, but for support, transport of nutrients, as an enzyme, and many more!

In the western diet, it is very common for carbohydrates to make up the foundation of a meal. Unfortunately, these carbohydrates are often highly refined and have a high glycemic index, which will leave us hungrier two hours later.

How do I apply this step?

Raise your hand in front of your face. This will be your new portion measure. Here, we will apply a method pioneered by Precision Nutrition. For protein, one serving can be measured as one to two palm-sizes of meat, fish, dairy or plant based source of protein. Here are some examples:[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1629478379895{padding-bottom: 15px !important;}”][vc_column width=”1/2″][vc_column_text]

Chicken Breast
Ground Turkey
Lean Beef
Beef Jerky

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Salmon
Tofu
Yogurt
Scoop of Protein Powder

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Male Portion

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Female Portion

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Step 2: Fill Half The Plate With Fruit Or Vegetables

Why?

We have all heard that fruit and vegetables should be the foundation of a healthy diet. But do we really know why? In short, they provide essential micronutrients (e.g. vitamins and minerals), antioxidants and fiber needed for:

Energy Production
Immune Function
Control of Inflammation
Healthy Digestive System
Overall Health

What are some examples of fruit and veg portions?

1-2 handfuls of spinach in stir fry
Mixed garden vegetables
Chopped peppers/carrots and hummus
Mixed fruit salad
Roasted sweet potato fries

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Male Portion

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Female Portion

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Step 3: Fill The Remainder Of The Plate With Carbs

Why does this step come last?

Carbohydrates are NOT BAD when portion control is implemented. However, it often comes as a surprise to see one true serving size of rice, pasta or bread. It is a lot smaller than one would think. That is why we recommend filling the plate up and adding the carb last!

What are some good sources of carbohydrate?

As a great rule of thumb, you should always try to prioritize wholegrain or “brown” carbohydrate sources such as:

Brown rice & pasta
Quinoa
Bulgur wheat
Oats
Wholegrain cereal
Whole meal bread
Legumes
Lentils
Potatoes & sweet potato

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Male Portion

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Female Portion

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Step 4: Add A Source Of Healthy Fats

Why should we include fat, I thought it was bad?

When we say healthy fats, we simply mean unsaturated fats, versus saturated. Dietary fat is not only perfectly OK to consume, but is essential. We need fatty acids for several crucial functions including the absorption of vitamins, production of hormones and cell protection.

How do I apply this step?

Raise your hand in front of your face again. Stick out your thumb. Depending on your size, try and incorporate 1-2 thumb sizes of fat into your meal.

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Cold pressed virgin olive oil (for cooking)
Coconut Oil
Small Handful of Nuts
Butter

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Seeds (flax, chia, sunflower, etc)
Avocado oil (for cooking)
Salmon
Avocado

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Male Portion

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Female Portion

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How Artificial Sugars Are Fattening Us Up – and Why

Just when you thought you were behaving and making healthy choices for your body, technology throws in another plot twist. Your favorite diet soda, coffee creamer or lemonade is kicking you right in the ass it’s making bigger!

All those artificial sweeteners that you have been consuming to cut down on your sugar intake are doing the exact opposite of what they’re supposed to. You thought you were making smart decisions to get lean and mean but really these fakers end up making you look like a cream puff. WTF? Right? This is especially evil if you are going through menopause and already noticing that buttoning your pants now qualifies as a mini cardio workout.

Get this: On April Fools’ Day 1998, the FDA announced its approval of the artificial sweetener sucralose,1611 sold as Splenda. It only took us an additional 20 or so years to get the joke. How could there be a ‘healthy sugar’? Irony at its finest. Since then, there have been a number of artificial sweeteners joining the market, including:

Aspartame (Equal, NutraSweet)
Acesulfame K (Sunett)
Stevia (Truvia, PureVia, SweetLeaf)
Advantame (no brand name)
Sugar alcohols, which include mannitol, sorbitol, and xylitol

What’s the “Skinny” on Sweeteners?

Artificial sweeteners are sweet like sugar but have a low glycemic index.This means that they don’t interact with our bodies the same way that sugar does. They don’t spike your blood sugar. Sounds dreamy, right? Finally we get to have our cake and eat it too! Um, no. Nope. Uh-uh.

These sweeteners are marketed to the health-conscious as a clean-eating alternative to sugar. They have been touted as a safe way to cut calories for those that need to lose weight. They even have been promoted to diabetics and individuals with other illnesses as a way to enjoy food and beverages without destabilizing your sugar levels.

The zero-calorie rug has been ripped out from underneath us all.

How Artificial Sweeteners Work:

Artificial sugars are recognized by “sweetness receptors” on the tongue. This causes them to taste pleasant, while tricking your body into thinking it’s getting the real thing. In the last 10 years, these types of “sweetness” receptors have now been found in the bladder, lungs and bones. It makes you wonder how much your body is really being affected by fake sugars.

Your body can’t break them down, the same way it does sugar, and this is why artificial sweeteners “contain zero calories”… This is also why they don’t raise your blood sugar – or so it would seem….

What is Really Going On Here?

Scientists discovered an insidious side effect of artificial sweeteners: sucralose (Splenda) causes an insulin increase by triggering sweet taste receptors in the mouth (Pubmed). This effect is called cephalic phase insulin release. This release of insulin causes a drop in blood sugar levels. Recent research suggests the other sweeteners have the same effect.

“What’s wrong with that?” You might say. When your blood sugar decreases, it signals to your brain that it is time to eat! Artificial sweeteners are the catalyst to a vicious cycle that causes your body to believe it needs more calories (aka more food), which leads you to eat more and store more fat. Research suggests that fake sugars may prevent us from associating sweetness with caloric intake. As a result, we may crave more sweets, often choose sweet food over nutritious food, and gain weight. As a bonus, when insulin levels are high it triggers our bodies to store fat.

As if it couldn’t get worse….Further studies suggest that artificial sweeteners may be just as addictive as some hard drugs. In one study, rats were exposed to cocaine and then given the choice between cocaine and saccharine, they chose the artificial sweetener a majority of the time.

The Trickery Continues

These chemicals can also affect how we taste food. “Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes,” explains Dr. Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital. In layman’s terms, people who often use these sweeteners might find other “less-sweet” foods like fruit less appealing. As if anyone needed another barrier to their daily intake of spinach, fake sugar can potentially make you lose your appetite for vegetables (Gasp!). It can cause you to opt for foods with more sweeteners and less nutritional value.

Stop Faking It:

Artificial sweeteners have a plethora of negative side-effects, from insulin release to sugar addiction to causing the body to store fat. These sweeteners are more deceitful than they might seem- affecting your bodies ability to self-regulate calorie intake, and changing your taste for healthy foods. Fake sugars cause cognitive distortions, tricking us into eating more than we should. Though it might be tempting to reach for your next “0 calorie, 0 carb, 0 sugar” beverage or sweetener, your body will thank you if you think twice.

When life hands you lemons, your lemonade might as well have real sugar in it. Cue “Pour Some Sugar on Me” soundtrack.

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What Is Mindful Eating?

[/vc_column_text][vc_column_text css=”.vc_custom_1628475467629{margin-bottom: 10px !important;}”]Mindful eating is a simple method of becoming hyper-focused on the present moment, and being aware of your senses while eating food. It can help manage eating habits, and make people feel better about their body. The purpose is not counting calories, or tracking macros (carbohydrates, fat, or protein), and mindful eating has little to do with weight loss, although it is proven to help with losing weight. The intention is to help individuals understand and enjoy the food they eat, and remove stresses associated with overeating unhealthy foods. Mindful eating can be a fun way to make meal times social, or a time to reflect and savor the moment as a solo experience.[/vc_column_text][vc_column_text css=”.vc_custom_1628458871088{margin-bottom: 10px !important;}”]

Benefits of Mindful Eating

[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1628474933307{margin-bottom: 10px !important;}”][vc_column width=”2/3″ css=”.vc_custom_1628474924037{margin-bottom: 10px !important;}”][vc_column_text]There is much research associated with the benefits of mindful eating, most notably the pioneering works of Jon Kabat-Zinn (leader of the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical School). The mindful eating method helps us understand why ‘diets’ aren’t effective in the long-term…Simply put, diets fail to focus on behavior change.

Since its introduction into dietary behavior change programming, mindful eating has become a successful strategy that improves individual success. Some of the key benefits include:

Reduced gas and bloating after meals
Reduced binge-eating
Reduced stress-eating and anxiety
Improved digestion
Improved self-control around foods
Improved nutritional intake
Improved weight loss results

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Habit 1: Try the Raisin Exercise

The raisin exercise is a good starting point for mindful eating. It’s a sensual food experience that helps tune sight, touch, smell, and taste; becoming fully aware of the moment. This exercise is designed to introduce your senses into the act of eating, helping you savor and experience the foods you eat. raisins

Give it a try: Take a raisin and hold it in the palm of your hand or between your finger and thumb.

Sight: Take time to really focus on it; gaze at the raisin with care and full attention—imagine that you’re an alien from outer space, and have never seen anything like this before in your life. Let your eyes explore every part of it, examining the shape, colour, texture, and any imperfections.

Touch: Move the raisin around between your fingers, feeling the texture. Try this with your eyes closed to enhance your sense of touch. Is it hard, soft, sticky, dry? Does it make a sound as it moves between your fingers? Notice what you are feeling about this object.

Smell: Hold the raisin near your nose. Inhale the aroma and notice how your body reacts.

Taste: Place the raisin between your lips and just hold it there for a few seconds. How does that make you react? Move it into your mouth, but don’t chew yet…is there a taste? What’s happening inside your mouth? How does that make you feel?

Finally, slowly begin to chew, noticing what each bite feels, and taste like. Move it around your mouth. Chew the raisin into mush before you swallow. How does it feel as the raisin travels to your stomach?

Sense how your body as a whole is feeling after you have completed this exercise.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1628475390395{margin-bottom: 10px !important;}”]

Habit 2: Just Ask “Why?”

The human body creates many prompts to tell us when to take action. One of these prompts can be described as a ‘rumbly stomach’ or ‘hunger pangs’, which tells us that we are hungry, and our body needs more energy. If we don’t respond to the natural ‘hunger’ prompts we may experience low blood sugar levels and feel unwell. Because hunger is a physical feeling, we can satisfy the prompts easily with any type of food source.

However, things become complicated when our psyche gets involved. Psychological hunger, as it is known, pushes us towards snacking and overeating. It comes from the emotional desire to eat, with no physical signs that your body needs energy. This is associated with cravings, boredom and emotional eating.

Research suggests that boredom is the most common reason for psychological hunger. Why do you think cinemas sell popcorn and other snacks? To entertain you through the boring parts of a movie! But with the help of behavior change and mindfulness, we can fight back. The act of removing yourself from the boring situation that prompted the desire to snack, will satisfy your psychological desire to eat. This can be as simple as going for a walk or changing the playlist or asking ‘why do I want to snack?’.

Try this simple habit:

When I feel like a snack, I will fill a glass with water.

The act of walking to get a glass of water, and drinking the water to satisfy the craving, will help you become more mindful of the prompts around snacking.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1628475021332{margin-bottom: 10px !important;}”]

Habit 3: Slow Down

After you start eating it can take up to 20 minutes for your body to decode the signs of fullness. Slowing down when consuming food will allow enough time for your gut and brain to communicate. This will also help reduce overeating, and aid in better digestion.

Here’s our top picks for a more satisfying feed:

Set a timer – Before you begin dinner in the evening, set a timer on your phone for 20-minutes. Take a few deep breaths to center yourself and try to take 20-minutes to eat your meal. Relax, and focus on your food.

Pause – If you find it difficult to sit down and make a meal last for a whole 20 minutes, put your fork down between each bite. Swapping the fork for chopsticks can help you slow down, too. If you still struggle to pause, leave the table to fetch a glass of water. Or step outside and take three deep breaths, then return to your meal.

Chew for 20 – Chewing breaks down food into smaller pieces. This aids in better, easier digestion – making us feel fuller quicker. In the first 5-minutes of your meal, take smaller bites than usual and try to chew 20 times before swallowing.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1628475109176{margin-bottom: 10px !important;}”]

Habit 4: Remove Distractions

Whether it’s wolfing down subway in the car or crunching on chips while watching YouTube in your lunch break, distracted eating is not uncommon. A review of 24 studies by The American Journal of Clinical Nutrition found that distracted eating encouraged people to consume more food throughout the day, and led to a poor relationship with eating. Applying the mindful eating principle, we can avoid the distraction trap. Try one of these simple habits to assist in a distraction free eating experience:

When I finish plating up dinner, I will turn the TV off.
When I sit down to eat dinner, I will turn my phone onto airplane mode.

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Habit 5: Predict The Future

Mindful eating can help you understand the types of emotions that surround your relationship with food. Being able to visualize how we might feel after a meal, before its happened, can help us connect better with the food we eat, and avoid any negative feelings.

Before you start eating, ask yourself these question:

Will eating this food evoke any emotions? If so, which ones?
Why do you think these emotions are surfacing?
Are you eating to satisfy hunger or cope with a specific emotion or issue in your day?
Will this meal feel nourishing? If not, why?

The goal of this activity is to become more aware of your emotional responses to food and develop a better understanding of how feelings can effect how we eat, not just what we eat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Sources And Further Reading:

Mindful Eating: The Art of Presence While You Eat:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate and Improve Gastrointestinal And Digestive Function:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/

An Exploratory Study of a Meditation-based Intervention for Binge Eating Disorder:

https://journals.sagepub.com/doi/abs/10.1177/135910539900400305

Today’s Dietitian – Mindful Eating — Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease

https://www.todaysdietitian.com/newarchives/030413p42.shtml

Eating when bored: revision of the emotional eating scale with a focus on boredom:

https://pubmed.ncbi.nlm.nih.gov/22004466/

Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607652/[/vc_column_text][/vc_column][/vc_row]

For the majority of women, menopause really blows. Just when you feel like you had life all figured out Mother Nature laughs her ass off and says, “I don’t think so!”. Not only does the universe abruptly decide that you’re no longer fit to conceive children, it also bestows upon you an assortment of crappy symptoms that make PMS look like child’s play. You also find out that “by the hair of your chinny, chin, chin” isn’t just a fairy tale.

Hot flashes, night sweats, weight gain, mood swings, brain fog, reduced libido, sleep problems – it’s common for menopausal women to experience a whole host of ailments that make life miserable.

There’s no two ways about it: menopause is a real pain in the ass (figuratively speaking – ass pains are mercifully not a symptom). The question is what can you do about it? Being told “This is a perfectly normal biological process” by every medical practitioner and health blog means nothing when it’s 3:00am, and you’re wide awake doing the backstroke in your own sweat.

Though you can’t escape menopause, there are many solutions. There are integrative medical practitioners that can help with acupuncture, stress management, nutritional changes, and a number of supplements you can take to ease the symptoms, and get back to feeling like yourself again.

Here are the most effective (backed by studies) you can get your hands on:

Vitamin D

Menopausal women are susceptible to osteoporosis, a condition whereby bones weaken and become brittle. Vitamin D is helpful in this case because it aids the body’s absorption of bone strengthening minerals, like calcium and phosphorus. It is something we naturally acquire through sunlight exposure, but for many, spending time in the sun isn’t always realistic. Currently over 42% of American’s are deficient in vitamin D.

Supplementary capsules are helpful for those who spend a lot of time indoors (let’s be honest – that’s many of us). Or live in one of those places where the sky is eternally sad and grey (Hello, Portland, OR or England). Even in areas of plentiful sun, like Florida, many still find they are deficient in vitamin D.

Calcium

In addition to vitamin D, calcium is critical to help maintain bone health. Over 40% of American’s do not meet calcium requirements. This deficiency is exacerbated by taking antacids or by low acid levels in the stomach. As we age our stomach acid secretions decline so this can be common among menopausal women. It is important to note that calcium supplements should be in divided doses. If you take a large amount all at once, absorption will be poor. It is best to split the dose and take it twice a day.

Magnesium

This powerful mineral serves several functions in the human body and is effective in allaying symptoms caused by menopause. Similar to vitamin D, it plays a role in maintaining bone density. But magnesium is mainly regarded for its favorable impact on sleep.

Sleep disturbances and associated energy problems are one of the foremost struggles in menopausal women. Magnesium helps calm the nervous system, in turn improving sleep quality and energy levels. Not sure how effective it is in reducing screaming at children, spouses, co-workers or random people but it can’t hurt.

Seeds, nuts and leafy greens tend to be high in magnesium, but you can ensure you’re getting enough by adding supplements to your diet.

Red Clover

Red clover sounds like the name of an innocent-looking yet deadly assassin. Fitting for a menopause supplement, right? Fortunately the reality is less terrifying. Red clover is actually a dark pink flowering plant that contains high levels of isoflavone, an estrogenic compound.

During menopause, there is a natural reduction in estrogen levels, a hormone that plays a central role in female sexual and reproductive health. Isoflavones can mimic estrogen, providing a hormonal boost. Studies show that they can be effective for reducing hot flashes when ingested routinely. Bonus, it can also help improve skin and hair, lower cholesterol, and benefit sleep.

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893524/)

Omega 7’s

Usually taken in the form of Sea Buckthorn Oil capsules, Omega 7 is a fatty acid that encourages skin cell regeneration and moisturization. Studies show that this oil can reverse vaginal atrophy in menopausal women. It also increases moisture levels which can reduce pain during sex. Pair that with 3 grams of red Korean ginseng per day and you might find yourself feeling like Cardi B, ready to grind.

https://pubmed.ncbi.nlm.nih.gov/25104582/

Flaxseed

Flaxseed is rich with lignans, a type of phytoestrogen. Phytoestrogens have estrogenic properties and when consumed can have similar effects to the hormone itself. A 2002 study showed that supplementing with flaxseed is as effective as hormonal replacement therapy in raising estrogen levels and reducing mild menopause symptoms.

(https://pubmed.ncbi.nlm.nih.gov/12220769/)

Angelica (Dong Quai)

Angelica, dong quai, female ginseng, tang-kui, dang-gui; many names and many benefits.

Traditionally used in Chinese medicine, angelica has estrogen-like effects when consumed. Admittedly more research is needed to support its purported benefits, but it has been used medicinally for over 1,000 years. Anything that endures an entire millennium has to be somewhat effective, right?

These are a few recommendations to start the process of restoring your sanity and start feeling like the bad ass bitch you are. Menopause brain is real and it can be a confusing time. Not everyone can navigate the waters by themselves. Honestly, remembering why the hell you walked into a room is a challenge. If you need guidance don’t hesitate to find a qualified practitioner to help set you on the right path. Your best bet is finding a good acupuncturist or certified functional medicine practitioner. One that won’t try to slap an antidepressant on you and call it a day. Can’t find anyone you’re comfortable with? Contact my office for a virtual consultation at 954.228.3445. Namaste!

Vegan White Bean Tuscan Soup

What you need:

1 medium yellow cooking onion
2 medium carrots
2 large stalks celery
2 small yellow potatoes (yukon gold)
19 oz. (540g) can of cannellini beans
4 cups (1l) vegetable stock
2 cups (480ml) water
1 tbsp. olive oil
4 cloves garlic
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried thyme
2 large kale leaves
¾ tsp. salt
1 lemon (optional)
parsley for garnish (optional)

What You Need to DO:

Chop the onion, carrots, celery, and potatoes into small pieces, set aside. Drain and rinse your cannellini beans, set aside. Mince your 4 cloves of garlic, set aside.

Place a large saucepan on the stove and pour in the olive oil. Heat the oil on a medium low heat and add in your onions, carrots, celery and potatoes. Cook for 3 minutes.

Now add in your garlic, basil, oregano, thyme and salt and cook for a further minute. Pour in your vegetable stock, cannellini beans and water and bring to the boil. Reduce the heat to a simmer and let the soup simmer gently for 15 minutes.

De-stem the kale, discarding the stems and chop up the leaves, add the kale leaves to the soup and stir. Simmer gently for a further 5 minutes. Serve the soup with some freshly squeezed lemon juice and fresh parsley.

Note:

To reduce carbs, leave the potatoes out of the soup

Peanut Butter Protein Bites

What you need:

1 cup (240g) natural peanut butter (without sugar)
1 cup (200g) vegan vanilla protein powder of choice
¼ cup + 2 tbsp. (100g) agave syrup
¼ cup (40g) chopped roasted peanuts
¼ tsp. vanilla extract
2 tbsp. soy milk or other plant-based milk of choice

What you need to do:

Spoon the peanut butter, vegan protein powder, agave syrup, vanilla extract, and plant-based milk into a food processor. Blend until well combined. Now, add in the chopped peanuts and pulse a few more times.

Add more peanut butter or coconut oil if the mixture is too crumbly. The mixture should hold together to form into balls.

Take one heaped tablespoon of the mixture and form into a ball. Repeat this process until you have 14-15 balls. Top each ball with a peanut.

Place in an airtight container and store in the fridge.

Healthy Vegan Shepherds Pie

What You Need:

Filling:

2 small onions or 1 large, chopped

4 cloves garlic, crushed

2 large carrots, diced

2 tbsp. tomato puree

1 cup (135g) frozen peas

¾ cups (135g) dried green lentils

1 tbsp. olive oil

½-¾ tsp. salt

⅛ tsp. freshly ground pepper

1 tbsp. balsamic vinegar

1 tsp. fresh thyme

1 tsp. fresh rosemary

2 cups (480ml) vegetable stock

Potato topping:

5 medium white potatoes, diced

2 tbsp. olive oil

2 cloves fresh garlic, crushed

½ tsp. freshly thyme, chopped

3-4 tbsp. vegetable stock

What You Need to Do:

1.Preheat the oven to 350°F (180°C).

2.Meanwhile, prepare all the vegetables and herbs and set aside.

3.Pour 1 tablespoon of olive oil into an ovenproof frying pan. Place over a medium heat and sauté the onions for 2 minutes. Add in the rosemary, thyme, carrots, and garlic. Sauté for a further 30 seconds and add in the tomato puree and sauté for another 30 seconds. Deglaze the pan by adding in 2 tablespoons of vegetable stock and stir well.

4.Pour in the balsamic vinegar, 2 cups vegetable stock, and the green lentils (rinsed and drained) to the pan. Bring to the boil, cover, and allow to simmer for 15 minutes. Remove the lid, add in the garden peas and let simmer for further 10 minutes, uncovered, until mixture has thickened and the lentils are soft.

5.Meanwhile, place the potatoes into a large saucepan of boiling water and cook for 20 minutes or until the potatoes are soft. Drain the potatoes in a colander then place them back into the pan. Add in the oil, vegetable stock, salt, pepper, garlic, and fresh thyme. Mash the potatoes until smooth. Set aside.

6.Once the lentil and vegetable filling has thickened, top with the mashed potatoes. Spread the potatoes evenly over the lentils and place the pan into the oven on the top oven rack. Bake for 10 minutes, or until the top has turned golden brown.

Tip: To reduce carbohydrate, replace the potatoes with a large head of cauliflower.

This is a delicious, refreshing recipe that can be made as is or changed to a vegan dish by simply replacing the shrimp with a marinated tofu or tempeh. It’s gluten free and dairy free to boot! For the gluten free version be sure to use tamari sauce instead of soy sauce.

What You Need

Spring Rolls:

2 oz. (55g) vermicelli rice noodles
1 tsp. toasted sesame oil
¼ tsp. salt
1 cup (75g) lettuce, leaves torn
1 cup (90g) red cabbage, shredded
2 medium carrots, peeled, cut into matchsticks
1 cucumber, sliced into strips
¼ cup (125g) spring onions, sliced
¼ cup (12g) coriander, chopped
¼ cup (12g) mint, chopped
16 oz. (450g) cooked shrimp (or marinated tofu for vegan recipe)
8 sheets rice paper (spring roll wrappers)

Peanut Sauce:

⅓ cup (80g) smooth peanut butter
2 tbsp. rice vinegar
2 tbsp. tamari or soy sauce
2 tbsp. honey
1 tbsp. toasted sesame oil
2 cloves garlic, minced
2-3 tablespoons water, as needed

What You Need to Do

For the spring rolls:

Prepare the noodles according to instructions on packaging. Drain and rinse them under cool water, and place in a bowl. Toss the noodles with the sesame oil and salt and set aside.
Fill a shallow pan or container with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure you have prepared all the other ingredients and have them close by.
Place one rice paper in the water and let it soak for about 10-20 seconds. Remove it from the water and carefully lay it flat on the towel. Leaving about 1 inch of the rice paper around the edges, cover the lower third of the paper with 2-3 shrimp or pieces of tofu, a few pieces of butter lettuce, followed by all the other ingredients. Sprinkle generously with a mixture of the herbs. Ensure that there is not too much filling as you want to be able to fold the rice paper.
Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.

For the peanut sauce:

In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil, and garlic. Whisk in 2-3 tablespoons of water, just enough to achieve a dip-like consistency.

Serve the spring rolls with peanut sauce on the side as a dip. Serve them whole, or sliced in half on the diagonal with a sharp chef’s knife.

I’ve had a lifelong fascination with crystals. Throughout my years I have picked up bits and pieces of knowledge of crystals and their healing properties. I always studied and read about them, but firsthand knowledge of their healing abilities came about one unsuspecting morning about 20 years ago.

The previous night I had cooked yellow rice from a box that came with a seasoning packet. It wasn’t sitting very well with me in the morning, and I had quite the stomachache. I walked into my office and for some unknown reason I grabbed a chunk of malachite stone off my shelf. I was just sitting at my desk, going through emails, holding the stone. About 10 minutes later I put the stone down because I was tired of holding it. As soon as I put it down, I got a strong whiff of spices that smelled just like the spice packet from the night before. I realized that my stomach no longer hurt as well. My hand and the malachite rock wreaked of the spices. I was quite shocked. The rocked seemed to literally pull out the cause of my stomach discomfort. That was the first time I experienced the healing powers of crystals firsthand.

Fast forward to today and I am always looking for natural ways to help my clients manage perimenopause and menopause. Crystals can be an excellent added source of help when trying to regulate the madness mother nature bestows upon us during this transition. There are several stones that are used to regulate hormones and ease the change.

The aforementioned malachite benefits those going through menopause. It is an excellent mood stabilizer and can help reduce blood pressure.

Moonstone is a peachy, creamy semi-translucent stone that can help stabilize female hormones. It can also help calm emotional triggers and overreactions, thus helping with the mood swings of menopause.

Another crystal used to balance the feminine cycle and hormones is the beautiful, yellow, Citrine. This wonder stone is used for cooling off hot flashes. It can also be beneficial in countering fatigue and helping maintain a cheery disposition. Hematite, a metallic black stone, can also be used for hot flashes.

Amethyst is a beautiful purple crystal that is widely used. In this instance it can be used to stimulate both the sympathetic nervous system and endocrine glands to a balanced state. It is also used for insomnia, headaches, mental disorders, memory problems and arthritis, all common problems in menopause. It is also used to help tranquilize anger, rage, fear and anxiety.

Labradorite, an opalescent blue-green rock that changes color with the light, is excellent for balancing hormones. It is also known to help reduce anxiety and stress and helps to facilitate transformations which are beneficial.

Pietersite is a beautiful stone with flashes of gold running through dark blue. It stimulates the pituitary and regulates the endocrine system and hormones.

Proustite is a deep, ruby-red crystal that can help stimulate estrogen and decrease menopausal symptoms.

Stephanite, a silvery grey crystal found amongst veins of silver, helps strengthen bones and dispels brittleness in the physical and emotional bodies. It is reported to balance estrogens and androgens (male hormones) as well as increase and stabilize muscle tone.

Mind you, there are no clinical studies on the effects of crystals, so this information is taken from textbooks using knowledge gained from life experience and/or passed down from one generation to the next. I encourage you to experiment and have fun playing with different crystals to see which ones resonate with you. I would love to hear your experiences and stories!

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Acupuncture and Anxiety

Many people all over the world suffer from anxiety. Which affects people every single day in their actions and overall mood. Some people use medications to eradicate the issues, but what about trying something slightly more natural like acupuncture? [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

So how can acupuncture help?

Acupuncture places tiny needles into certain points of the body to help ease certain issues. Acupuncture is an ancient Chinese medicine that is believed to help release tension or blockages in someone’s energy. Those energy blockages are believed to cause illnesses in the body and acupuncture can release them.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”4358″ img_size=”400×400″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]In relation to anxiety, acupuncture is used to release the tension which is built up by those feelings. The point in which the acupuncture needles are placed could be the breastbone, between your eyebrow, or the insides of your wrists.

A study in 2015 showed that acupuncture lessened the symptoms of anxiety overall and even after stopping treatments. They also did brain scans on the individuals who tried acupuncture to relieve their anxiety symptoms and found that it normalized signals in the limbic system. If you don’t know what the limbic system is, it is the body’s fight-or-flight response. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”4360″ img_size=”400×400″][/vc_column][vc_column width=”1/2″][vc_column_text]

Should I use acupuncture to help with my anxiety?

Well, it’s a risk-free process if done by a licensed professional, and people say the results can be felt almost immediately after the first session for some. Sometimes it takes a few sessions to start feeling anything.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]If you are thinking about trying this method to help your anxiety, you should call Dr Kimberly Marin. She is a licensed acupuncture physician who helps her clients feel better.[/vc_column_text][/vc_column][/vc_row]

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