October 01, 2015

October 1st! Sugar Detox Draws to a Close.

October 01, 2015/ Emily

I did it. But I didn't think I could.

I (Emily, here!) started my no-sugar journey in the beginning of September with the mindset to take it slow, one day at a time, and learn how sugar affects my body, in what amount, and if I could have a healthy relationship with it after the hiatus was over. If you're interested in learning how to handle your sugar cravings, head to the bottom of this post and click to reserve your space in my free teleseminar on the 13th! Anyway, I learned so much during my education at the Institute for Integrative Nutrition, and graduating, I felt I was equipped with all of the knowledge I needed, but for some reason, I couldn't truly internalize all that I was learning.

Does that ever happen to you? You know the shoulds, the must dos, but your brain feels split as you think you shouldn't do something but still do it anyway. It's a constant push pull that is exhausting and leaves you standing over the kitchen sink shoveling food into your mouth even though you aren't hungry and were planning on going to bed. Sounds familiar, doesn't it? I know it resonates with me. A lot.

In September, I had finally had enough. I felt like I had lost control. And I was tired of feeling exhausted and gaining weight and having these insatiable cravings. So over the last three weeks, as I've given up all sugars but fruit sugars, I stepped into the nooks and crannies of my mind and broke down my desire for sweets. It wasn't rainbows and butterflies, that's for sure, but it was pretty eye opening.

Week One:

Most common thought: Why the f*** did I do this?
Realization: I was making myself eat something for dessert every night, because allowing myself to eat dessert felt like food freedom. For so long, I denied myself dessert, that even though I wasn't hungry, had no interest in adding food to my belly, and was exhausted over the idea of making anything else, I ate it anyway. Compulsion.
Next Step: Breathe. Sit with your realizations.

Week Two:

Most common thought: Eating your weight in fruit isn't the answer either.
Realization: If I were with other people right now, getting a hug or having a great conversation, I wouldn't be making food, forcing myself to eat it or sitting in my room alone and drowning myself in another chocolate smoothie bowl. Am I actually hungry for sugar or something else?
Next Step: Take a yoga class, and give yourself permission to be at ease.

Week Three:

Most common thought: It's almost October! Only half kidding ... it was actually - Love is the answer.
Realization: My heart was lonely, I felt like I was missing something in my life, and I was replacing that lack with food, namely sugar. What I really needed was love; love for myself and for others.
Next Step: Slowly introduce sugar back into my lifestyle, being mindful and kind to my body, truly listening to hunger and satiety levels and my heart.

Ending Thoughts:

I wasn't expecting this to be anything more than a nuisance, a three week drought to my bottomless cravings, and an otherwise uneventful, if not difficult, period in my life. Unfortunately/fortunately it was far more than that. I survived, and surviving was my goal. But I also learned a bunch. I learned how as much as I love sugar, I don't need it nearly as much as I thought. It was a comfort, a craving of security, and a crutch for something I was lacking in my life. I find that fascinating. So what's my next step? To take it one day at a time. I'm not setting unrealistic goals for myself (see SMART goals) and telling myself that I could go my entire life without sugar. HA that's a joke - birthdays, holidays, life! But I am going to actively listen to myself and choose happiness over dependence.

Other perks of a better relationship with sugar?

no emotional ups and downs
no more brain fog and headaches
no more psychotic urges to shovel more
into my mouth even though I'm stuffed

That being said ... interested in finding a better relationship with sugar?

Emily Friend breaks a big topic, controversial Sugar, into bite-size pieces with tips, tricks, and advice on finding which sugars work best for your body and in what amount. Learn the facts and get free tools for health success without having to change out of your sweats or get off the couch. Total wellness doesn't have to be hard. In fact, if it's not bringing you great vibes, it's not worth it.

August 25, 2015

Foods I Take to Wake: First Edition

August 25, 2015/ ekfriend

Avocados, Carrots, & Hummus

Welcome to another new series (don't you love them?)! I've (Emily, here!) received a lot of questions around how I eat on campus and survive my days of being a gluten-free vegan without dying of lack of protein (doesn't happen, folks) or only eating cardboard-flavored foods. I promise it's not impossible. The food I eat is tasty, delicious, and absolutely INCREDIBLE. I love food, and I love sharing my passions with you. Every other week, I'll be dishing out three of my go-to foods for everyday life, especially when I'm away at school. Let's get to it!

AVOCADOS

Avocados are incredible. Forget the outdated, fats-make-you-fat idea, because it does not apply to healthy fats like what's packed into these bad boys. Monounsaturated fats are not an enemy. Nope. In fact, they actually help regulate belly fat, carving and toning that belly from the inside out. The majority of the fat is oleic acid which reduces inflammation and has beneficial effects on genes linked to cancer. Did you know avocados have more potassium than bananas? Say goodbye to cramping. They are loaded with fiber, too, which is great for digestion, contributing to weight loss, and reducing blood sugar spikes. Also, notice how there is no cholesterol or sodium making these additionally amazing. Eat your avocados, okay? Okay.

CARROTS

Carrots aren't only good for purifying and stepping up the eye sight -- courtesy of the vitamin A and carotenoids content. Thanks to being rich in antioxidants -- alpha and beta-carotene, anthocyanins, vitamins, and minerals, carrots are anti-inflammatory, anti-cancer, and have cardiovascular benefits worth bragging about. I love this root vegetable and eat it so much that sometimes my skin turns orange on my palms - no joke; this is totally normal also. In addition to Vitamin A, they also rock out in the vitamins and minerals department with vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

HUMMUS

Hummus is a serious babe. Chock full of protein, healthy fats, heart-aiding benefits if made with certain oils (like olive oil), hummus can be an ideal snack with the aforementioned carrots or with a sliced apple. It's also great in Avocado Toast or stirred into a stir fry or pasta to make a creamy yummy goodness. Garbanzo beans, a main component of this hummus you see above, are packed with fiber, helps regulate fat levels in the body, and lowers levels of LDL-cholesterol. They also help regulate blood sugar levels, too! They pack a punch in terms of vitamins and antioxidants: vitamin C, vitamin E, and beta-carotene, as well as concentrated supplies of antioxidant phytonutrients. I add hummus wherever I can. Seriously. It's too good not to!

+ what are your favorite foods that you couldn't live without? share below or on facebook!

August 04, 2015

My Favorite Tonic | An Elixir of Sorts

August 04, 2015/ ekfriend

A tonic is something, sometimes medicinal, that makes one feel better or restores his or her health. This summer, I've (Emily, here!) discovered a new favorite drink of mine that makes me feel refreshed, powerful, and truly cleansed. I'll be drinking this all year long, especially into my crazy busy season when I need to know I'm running at my optimal level. It's prime gold for digestion, staying hydrated, and making skin all glowy and clear. Think spicy lemonade -- yum!

Why I love what's in this tonic: Hydration is so important for getting that glorious glow in our skin -- helps with elasticity of the skin meaning no wrinkles (!). I've already talked up Himalayan salt enough here on the blog, but say hi to balancing pH levels, stabilizing blood sugar levels, and naturally detoxifying the body. Lemon kicks butt by helping to debloat (if that's not a real word, it is now), packing a punch of citrusy goondness - vitamin C, and giving your skin a happy glow. Apple cider vinegar (ACV) is absolutely amazing. Not only is it a digestive kick starter, but it also lowers blood sugar levels, helps with heart function, and contains friendly bacteria, enzymes, and proteins. Cayenne neutralizes acidity in the body, stimulates circulation, is a great anti-agent for inflammation, colds, and other illnesses, as well as a whole slew of other great things. Honey helps with seasonal allergies, lasts forever as long as it's properly sealed, and like cayenne, helps stave off various illnesses. Cinnamon is loaded with antioxidants, helps lower blood sugar levels, may be protective against cancer, and does some other pretty fantastic things.

recipe after the jump.

Feel Good Tonic

+ 2-4 cups room temperature water
+ 1/2 lemon
+ 1 tsp - 1 tbsp apple cider vinegar (if you've never had ACV in a drink before, start small)
+ Dash of cayenne
+ Dash of pink Himalayan salt
+ Dash of cinnamon
+ Optional: maple syrup or honey (adjust to taste)

Fill up your cup with water, pour in your apple cider vinegar, squeeze in the lemon, dash in your spices and salt, and if adding, stir in maple syrup or honey. Once combined, drink up! It'll be a zing of energy - cayenne is a hiney kicker! Enjoy! Xx.