Losing the Weight of Your Emotions

When I begin working with new clients and I hear from them that they have tried every diet known to man with no “success,” I always know there is something deeper happening than their desire to lose weight. Of course their desire is valid, but usually it’s not just about the weight that they are carrying and they want to shed. They’ve struggled with yo-yo dieting and cleansing and many other avenues that they thought would get them healthy and lean, but they ended up back where they started or even further back.

The reason I became so interested in food and nutrition, is because I have struggled most of my life with emotional eating and a distorted body image. I must say, it hasn’t been an easy road at all and I have done so much work around deeper healing and looking into why I have this “issue”. Some days I have intense feelings that keep me up late into the night obsessing over the bag of rice chips I ate, or the ½ pint of coconut ice cream that I downed when I wasn’t even hungry.  I can also tend to obsess over body image issues…that my jeans are tighter today than they were yesterday, or my belly is not as flat as it was the day before, or if every calorie I put in my mouth is going to make me fat.  These times come much less frequent these days and I am not going to say that I have totally healed, but I have definitely dug into deeper parts of myself to see what is running these parts of me and learned how to give myself what I really need in those moments to move through them much more gracefully than in the past.

Eating is something we need to do to stay alive. It’s not like other addictions where we can give up said substance and still survive, even though it may feel like we are going to die without it. Food is our nourishment, our vitality, our life. If we don’t know how to relate to food and our bodies in a healthy way, then we will have issues with weight, overeating, under-eating and so much more. I think you get the picture.

Our emotions and feelings play such a big role in our lives. It’s so important to look deeper into these feelings we have around our body, eating and food as they will give us messages of what our bodies and our souls really need. It’s not about the next quick fix diet, or cleanse or fast. It’s about really going inward and asking your body what it needs, or asking your soul what it needs and most of the time that answer is – Love.

Loving ourselves is such a huge part of learning how to live with emotional eating. I don’t think this “addiction” ever fully goes away, but the more we learn to love ourselves, the more this little, or big, monster will calm down and take the proverbial back seat. I know that some of you may be thinking that you are not ready to look at what it is that is driving your overeating, or emotional food choices or body image obsession, but I am here to tell you that the only way out of this, is through this.

If you struggle with any of the things that I have mentioned, seek out help with a professional, start to write in a journal, begin to really get in touch with “WHEN you are eating, WHY you are eating and WHAT you are eating.” Start to notice what you put in your mouth and why. Is your body really hungry or are your emotions screaming out to you for something else? Are you craving love, attention and affection? If so, how can you give this to yourself? Maybe you could call a friend, or stop and take a few deep breaths – whatever it is that will help you really tune into what is going on internally, before you fill your mouth with an unhealthy food that will not nourish you in any way except to feed your “in the moment” craving for something else bigger.

Begin to really notice those moments when you have a craving and see if you can stop, take a breath and check in with yourself. Do you really want that sugary donut, bag of chips or chocolate bar? Or do you really want a hug from someone?  So many of our food cravings are brought about by memories of comfort when we were kids. So it’s normal to want certain foods if we are feeling down or sad, but the wise thing to do in a situation like this is to skip the food and find a way to comfort yourself. I know this sounds strange, but the love we give to ourselves and feel for ourselves is the most important love of all. So where and how can you start to love yourself more so that you don’t become slave to your emotional eating, which can lead to extra pounds, depression, shame and self-loathing?

Just one small, positive action can start to break the cycle…what will yours be?

Healthy Holiday Recipes Galore!

Yes, it’s that time of year when all the yummy, fattening food starts to appear before our eyes and tempts us into indulging! But, here’s the good news, you can indulge on good, healthy food that is tasty and you won’t even miss your usual holiday fatty fare that will put you in food coma. And the best part is, you won’t gain those dreaded holiday pounds!

Here are some awesome recipes I think you will really enjoy this holiday season. Why not challenge your family to a plant-based holiday and spend time whipping up healthy dishes in the kitchen together!

**Instead of gooey yams with butter, brown sugar and marshmallows, try out this healthy and delightful version that will dance on your tastebuds…

Mashed Miso Sweet Potatoes

• 3 pounds sweet potatoes (I like garnet yams in this recipe)
• 1-2 tablespoon sweet white miso paste
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• 1/8 teaspoon allspice
• ¼ teaspoon nutmeg
• ¼ teaspoon ground ginger
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil, melted

Preheat oven to 400 degrees

Wash sweet potatoes and poke holes in them using a fork. Place on a baking sheet and spray with olive oil. Cook until tender, about 45 minutes depending on the size of the potatoes. The potatoes are done when you can easily poke through the center. Remove from oven and split lengthwise to cool

When cooled, but still warm, scoop out the flesh with a spoon and place in a large bowl. Add the rest of the ingredients and mash well with a masher or fork.

**Not many people like Brussels sprouts but this is one of my fave holiday side dishes and it’s simple to make! I guarantee it will turn you into a sprout convert!

Lemony Roasted Brussel Sprouts

• 3 pounds Brussel sprouts
• juice of 2 lemons
• ¼ cup Olive oil
• 3 cloves of garlic, chopped
• 2 shallots, chopped

Preheat oven to 400 degrees.

Wash Brussels sprouts well and then cut off stems and cut into quarters. Place in a large bowl. In a small bowl combine olive oil, lemon juice, garlic and shallot pour over sprouts and mix well so that all sprouts are covered with marinade. Pour into glass baking dish and cover with foil. Cook for 20 minutes covered and then remove foil and bake an additional 10 minutes until brown and tender.

**Cranberry Sauce is usually a favorite at holiday time, but most people are familiar with the cylinder shaped gelatinous blob that is loaded with sugar. Try this modernized take on Cranberry sauce. It’s loaded with good for you goji berries and some other delightful surprises!

Tangy Cranberry-Goji Chutney (makes 3-1/2 cups)

• 12 oz. frozen cranberries (1 bag)
• 1/4 cup goji berries
• ¼ cup dried apricots, chopped
• 1 medium shallot
• 1 cup apple cider (juice) or fresh OJ
• 1/2 cup maple syrup
• 1-1/2 tablespoons fresh grated ginger
• 1 teaspoon ground cinnamon
• Pinch cayenne pepper
• Pinch allspice
• Pinch cardamom
• Pinch cloves
• ¼ teaspoon sea salt
• zest of orange
• 1/3 cup chopped walnuts or pecans

Combine cranberries, goji berries, apricots & shallots in a saucepan over medium heat. Add cider or OJ and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes until the goji berries are soft and plump, and the cranberries pop. Stir in maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings if needed, remove from heat and stir in orange zest and nuts. Cool to room temperature. Store in refrigerator up to 2 weeks.

**Gravy is another must at Thanksgiving, but it’s usually high in fat and made with white flour and turkey drippings. If you want a healthier version this year, try this delectable and earthy mushroom gravy as inspired by Ann Gentry owner of Real Food Daily

Mushroom Gravy

• 3 tablespoon Extra Virgin Olive Oil
• 1/2 cup sweet yellow onion, diced
• 2 cups finely chopped wild mushrooms (Portobello, shitake, oyster)
• 2 cloves garlic, minced
• 2 cups veggie broth
• 1/2 cup unsweetened almond or coconut milk (so delicious brand is best)
• 1/2 cup nutritional yeast flakes
• 1/2 cup brown rice flour
• ¼ cup low sodium tamari or braggs aminos
• 1-1/2 teaspoon dried sage
• 1-1/2 teaspoon dried thyme
• 1-1/2 teaspoon dried tarragon
• 1/2 teaspooon ground black pepper

In a small bowl, whisk together nutritional yeast flakes and rice flour. Set aside

Heat olive oil in a large sauepan over medium heat. Saute the onion, garlic and mushrooms until softened, about 10 minutes. Add the sage, thyme and tarragon and stir to release flavors of herbs. Whisk in

Whisk in the flour mixture thoroughly to combine and then whisk in veggie broth and tamari or braggs. Bring to a simmer while stirring frequently until gravy is thick and creamy.

Serve immediately

**Cheesecake is a fave among many so I had to come up with an alternative to the normal fatty, sugary one we are used to. I think you will love this. Make a fresh berry sauce to put over top!

Raw Vegan “Cheese”cake

• 2 cups macadamia nuts
• ½ cup dried coconut
• ¼ cup maple syrup
• dash sea salt
• 3 cups cashews, soaked for 4 hours
• 1 cup dates, pitted and soaked for 2 hours
• 6 tablespoons coconut oil, melted
• ½ cup lime juice
• ½ cup maple syrup
• 4 tablespoon water
• seeds from 1 vanilla bean or 1 teaspoon vanilla extract

To make crust:

In food processor, pulse macadamia nuts, maple syrup and coconut together until sticky. Press into a 9-inch spring form pan.

To make filling:

In high-powered blender blend cashews, coconut oil, lime juice, maple syrup, water, vanilla bean (or extract) & dates until smooth. Pour into crust and freeze for 1-2 hours until firm. Slice while frozen and defrost for 1 hour before serving. Serve with berry sauce or fresh berries.

 HAPPY THANKSGIVING!!!!

A Bat Eating Ozzy Osbourne Goes Vegan…

I’m sure you have all heard that The Oz, and I don’t mean the Wizard of, has gone vegan. When I heard this, I thought,  “how great to have another convert on board that is taking charge of their health.” Whenever I learn about people going vegan, of course I am always excited because I believe so strongly in it and how it can change lives for the better and help to heal illness. I know because it did for me. I also feel a bit of concern inside because when most people go vegan they do it on a whim after seeing a movie or reading a book, yet they are not really educated on what going vegan means.

Anytime a celebrity turns vegan it makes the news and it’s the biggest news of the day. It’s almost as if everyone is waiting for the “fall” of that person going Vegan. When Natalie Portman stopped being a vegan while she was pregnant, she got flack. When another celebrity went vegan after she got pregnant she was criticized. When did our food choices become such big NEWS other than the awful state of the obesity & heart disease in this country? That’s what we need to see more of, not when a celebrity goes vegan but when an unhealthy, disease-ridden person takes charge of their life and decides enough is enough.

I’ve met many unhealthy vegans and vegetarians in my day and it’s mostly due to the fact that they stopped eating meat but didn’t know how to supplement their diet in a healthy way, so they used a lot of processed foods to do that. Eating & adding all these processed foods to their diet ends up making them sicker than before they became a vegan. Going vegan is not just about cutting out meat, well, to some vegans it is, but to me it’s really about getting healthy through a plant-based diet. I wrote an article for the awesome Daily Love last week about labels, and how I’ve felt scrutinized through labeling myself a vegan, and how sometimes labeling ourselves can prevent us from really growing (you can read that here). This way of life is about health and nothing more. Being vegan doesn’t work for everyone. We are all not cookie cutters and what works for me, certainly may not work for you. That is why you need to explore and educate yourself if you are thinking about a diet makeover.

My job is to educate others on a healthy eating lifestyle as I feel it truly is the most important thing in life. What you put in your mouth has everything to do with how you feel, what your body looks like and the state of your health. Of course, there are a lot of other factors, but what we eat is where it all starts. If we put bad food in, we feel bad. If we put good food in, we feel good. It’s pretty simple really, yet so many of us just cannot get that equation right. Many genius scientists from the past were on to this way before we were. I know we have all heard the saying from Hippocrates, “Let thy food be thy medicine, and let thy medicine be food.” This dude knew what he was talking about. Back in his day there were no processed boxed, canned or bagged foods. There was only food that came out of the ground and grew on trees or bushes. This is how our great-grandparents ate. Food healed us and it can still do so today, but we need to respect it and learn about and get back to the root of it.

I know the OZ has suffered with a lot of health issues and some..uh..dementia so I am truly happy he has gone vegan after seeing the awesome documentary, Forks Over Knives, which by the way, I recommend anyone reading this to watch it. I am really interested to see how veganism changes his life. He made a positive choice and that’s a really great thing.

What positive choice can you make for yourself regarding what you put in your mouth? Before you label yourself a vegan, consider just cutting back on certain things, going slow, taking it one step at a time, adding more healthy, whole foods to your diet and then see how your body responds. I guarantee your life will get better and better and then you will start to make more and more positive, healthy choices!

GO OZZY…thank god the bats are safe!

Chick Pea “Tuna” Salad

I love this simple and delicious “fake-take’ on Tuna Salad using chick peas as the base…DELISH and a staple in my fridge. Serve it rolled up in a Gluten Free Rice Tortilla or scoop onto a bed of baby greens!

 

INGREDIENTS

• 2 cans chickpeas, drained & rinsed
• 1/2 small red onion, diced
• 2 tbl capers, drained
• 1 tbl freshly chopped dill
• 1/4 c. chopped walnuts or almond slivers
• 3 tbl grapeseed Vegenaise
• 1 tbl dijon
• 1 tbl apple cider vinegar
• sea salt & pepper to taste
• 2 tsp dulse flakes (optional)

Using a food processor fitted with the S-blade, grind chickpeas until flaky. Transfer to a bowl. Add remaining ingredients a mix well with a fork to incorporate. Season with salt & pepper.

Chick Pea Filets with Lemon Dill Aioli

NGREDIENTS

• 2 cans chickpeas, drained & rinsed or 3 cups cooked
• 1 cup cooked brown rice
• 2 TBL Olive oil or coconut oil plus more for pan-frying
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 5 scallions, white part only, thinly sliced
• 1 tsp. thyme
• 1/2 tsp. marjoram
• ½ tsp. oregano
• ½ tsp. basil
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. mustard powder
• ½ cup GF breadcrumbs
• 1 tbs braggs aminos or soy sauce
• ¼ tsp. lemon zest, optional

Heat 1 TBL oil in a skillet over medium heat. Sauté onion, scallions & garlic until translucent and soft. Add thyme, marjoram, oregano & basil. Stir to release flavor of herbs. Sauté for a few more minutes and then transfer into a large bowl.

In a food processor cup, combine chickpeas & rice. Process until combined well. Transfer to the bowl with sautéed onions, garlic & scallions. Add remaining spices, braggs, remaining tablespoon of olive oil, breadcrumbs and lemon zest if using. Using your hands, mix well to combine all ingredients into “dough.” Form mixture into “filets” or patties.  You can either bake these in the oven at 400 degrees until brown, about 20 minutes, flipping half way through or brown on a non-stick skillet with olive oil. If baking, spray with olive oil first.

 

LEMON DILL AIOLI DIPPING SAUCE

• 1 tbs freshly chopped Dill
• 1/4 c. Vegenaise Grapeseed or Soy Free
• 1-2 tbsp lemon juice
• 1 tsp lemon zest
• 1 clove garlic, finely minced
• 1 tsp apple cider vinegar

Whisk or stir all ingredients together in a small bowl. Serve as a dipping sauce for the fliets!

Zucchini White Bean Soup with Herbs

This is a great summer soup loaded with nutrients, fiber & protein. I love to brown the zucchini first in a skillet to give it a meatier flavor. You can puree it smooth or leave some chunks. It’s a thick soup and very hearty!!

 

INGREDIENTS

• 4 large zucchini, quartered and sliced into 1/4” pieces
• 2 TBL olive oil, extra virgin
• 1 leek, sliced thin (white part only)
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 celery stalks, diced
• 3 red bliss potatoes, cut into ½ inch cubes
• 4-6 cups veggie broth
• 3 cans white beans, drained & rinsed or 5 c. cooked fresh (see below for cooking instructions)
• 1 tsp dried thyme (2 tsp fresh)
• 1 tsp dried crumbled rosemary (2 tsp fresh)
• 1 tsp marjoram
• Sea salt and pepper to taste

In a large skillet, heat 1 TBS of olive oil over medium heat. Saute zucchini until brown.

Meanwhile, in a large stock pot, heat remaining 1 TBL of olive oil over medium heat and sauté onion, leek, garlic and celery until translucent. Add herbs and stir to combine. Add potato, browned zucchini, beans & and veggie stock. Turn up heat and bring to a boil. Once boiling, turn down heat to a simmer and cover pot cooking until potatoes are tender. Add sea salt and pepper and then puree soup using a hand blender or regular blender. If using a regular blender, wait until soup cools before blending. This soup is great if you leave it with some chunks!

 

COOKING DRIED BEANS

• 1 lb. white beans

Soak beans overnight in a large stock pot. In morning, drain and rinse well. Put back into pot and fill with water covering beans by about 2 inches. Bring to a boil; skim off foam and then lower heat, cover and simmer until beans are tender, 1 to 1 1/2 hours. Drain beans.

Quinoa & Strawberry Salad w/ Citrus Dressing

Anise Scented Coconut Almond Cookies

These crunchy yummy cookies, are pretty simple to make once you grind the almonds and oats. I think you will enjoy the licorice scented flavor from the anise, but if you are not a fan of anise, just use almond extract for an extra nutty flavor!

 

INGREDIENTS

• 1 c. Spelt Flour or Oat Flour (use gluten free oat flour for gluten free cookies)
• 3/4 c. Oats, coarsely ground (use a blender to grind oats)
• 1/2 c. ground almonds (use a food processor or coffee grinder)
• 1/4 c. shredded coconut
• ½ c. Agave Nectar
• 1 tsp. Anise extract (use almond if anise is not available)
• 1 tsp. cinnamon
• ½ c. Coconut Oil (melted) or avocado oil
• ¾ tsp. baking soda
• 1/2 tsp sea salt
• Garnish: Pinenuts (optional)

Preheat oven to 350. Combine all ingredients together into a bowl and mix well. Drop by the teaspoonful onto a cookies sheet lined with parchment paper. Place a pine nut in the center of the cookie (optional). Bake for 10-12 minutes or until golden. Cool on a wire rack. Great to store in the freezer and eat chilled!

Karma Chow’s Recipes in Tony Horton’s book, “Bring It”! Yumalicious!

Kids, I know that most of you are aware that I wrote the recipes in P90X creator, Tony Horton’s book, Bring It, but not all of you own the book, so I wanted to share some of these delectable delights with you here on Karma Chow! Of course, this shouldn’t deter you from buying this awesome book, as Tony put together a revolutionary plan for all levels of exercisers, even non-exercisers that are thinking of starting. It even includes a simplified version of my 30-day Vital Life Cleanse, which has helped hundreds of people change their eating habits into a healthy lifestyle and build a new awareness around What they are eating, When they are eating and Why they are eating!

One of my favorite recipes in the book is the Brussels Sprout Saladwith Cranberries and Almonds. Most people don’t like Brussels sprouts but this recipe has converted a lot of those ‘haters’ into lovers of these nutrient packed, cruciferous orbs. This recipe was inspired by a salad that I love and eat often at LaGrande Orange in Santa Monica, which is now known as M Street Kitchen. I’ve gotten pretty close to replicating it, without the cheese of course! I hope you will enjoy it as much as I do

 

INGREDIENTS

• 1 lb. Brussels Sprouts, end cut off and thinly sliced or shredded
• 1/2 c. almonds, smoked or roasted
• 1/2 c. dried cranberries, preferably apple-juice sweetened
• Lemon Vinaigrette (see below)
• Sea Salt & Freshly Cracked Pepper

Blanch Brussels sprouts in boiling water for 3 minutes. Drain and set aside to cool. Once cool, place in a large bowl and add almonds and cranberries. Toss with vinaigrette and season with salt and pepper. This salad will be better the next day when the flavors marry in the refrigerator over night! Great to bring to a party or bbq and share with your friends!

 

LEMON VINAIGRETTE

• Juice of 1 lemon
• 1/4 c. olive oil
• 1/2 c. brown rice vinegar
• 1 tbs dijon mustard
• 1 tbs agave nectar
• 1 shallot, minced finely

Puree all ingredients together in a blender or shake in a shaker bottle. Save remaining dressing to use for other salads.

Glorious Kale Chips

Green, delicious, really good for you! Kale is a super food and ranks 1000 on the ANDI (Aggregated Nutrient Density Index), which is the highest a food can be rated!!! SO eat it, and lots of it! Here’s a way to make it taste delightful for those of you that think of kale as a garnish of old…

 

INGREDIENTS

• 2 heads of dino or lacinto kale, stripped of stems, washed and torn into large pieces
• 1 lemon, juiced
• 2 tablespoons olive oil
• 2 tblespoons almond butter, creamy
• 1 tablespoon agave nectar or maple syrup
• 1 tbs nutritional yeast
• 1/2 tsp sea salt

Preheat oven to 250 degrees.

Blend or whisk ingredients together until smooth and pour over kale. Toss with hands to coat each leaf.

Place kale onto greased cookies sheets in a single layer. Bake for about 20 minutes, until edges are crispy. Be careful not to burn. Also, keep in mind that the kale will only get crispy around the edges not crispy all the way through!

Let cool and enjoy! Great to take on the road if you are taking a road trip!