Shaughnessy Residences – 3- & 4-Bedroom Pre-Construction Marpole Townhomes by Alabaster

At a Glance

• Located at 8123 Shaughnessy Street
• 15 4-storey townhomes
• 3- & 4-bedroom floor plans
• ideal for families
• near schools, shopping, recreation, rapid transit

Traditional Architecture, Contemporary Interiors
From the developer of Osler Residences and Oak + Park, these 15 Marpole townhouses offer an attractive opportunity to enjoy the perks of living in a quiet residential South Vancouver neighbourhood. Near David Lloyd George Elementary and Sir Winston Churchill Secondary, an International Baccalaureate School, Shaughnessy Residences is an ideal location to raise a family.

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Shopping and leisure opportunities are close at hand. For groceries, choose from the new Safeway at Granville and 70th Avenue or the brand new T&T supermarket at Marine Gateway, where a new Cineplex has also opened. Oakridge Centre Mall and the McArthurGlen Designer Outlet are less than a 10-minute drive by car. Just five minutes away, the Marine Drive Canada Line station offers easy rapid transit access to YVR Airport and Downtown Vancouver. And to keep fit, enjoy Oak Park’s grass playing fields, tennis courts, baseball diamond, and walking trails.

Pricing for Shaughnessy Residences
Sales start May 2016. Sign up to our VIP list above to ensure you’re immediately informed of Shaughnessy Residences pricing as soon as they’re released. Alabaster’s recent project, Osler Residences, sold out quickly, so we expect the same level of interest for these spacious homes.

Floor Plans for Shaughnessy Residences
Alabaster has yet to release floor plan details for Shaughnessy Residences’ 3- and 4-bedroom townhomes.

Amenities at Shaughnessy Residences
Details have yet to be determined.

Parking and Storage
Alabaster has not released details, but we expect at least one underground parking stall per residence.

Maintenance Fees at Shaughnessy Residences
As this development is in pre-construction, maintenance fees have not yet been finalized.

Developer Team for Shaughnessy Residences
Alabaster Homes is a boutique Vancouver developer inspired by the city’s neighbourhoods. From the classic beauty of Shaughnessy to the urban energy of Oakridge, their vision is to enhance communities and create new legacies.

Alabaster has teamed up with Formwerks Architectural and Occupy Design to create Shaughnessy Residences. Formwerks has a reputation for sensitive, user-friendly architecture that embodies clients’ functional requirements within an artistic building form. Their experience ranges from single-family homes to multi-family projects and commercial buildings. Similarly, Occupy Design seeks to achieve the best experience for those using the spaces.

Expected Completion for Shaughnessy Residences
To be announced.

Are you interested in learning more about other homes in Marpole, South Vancouver, or near the Cambie Corridor?

Check out these great Marpole presales!

The post Shaughnessy Residences – 3- & 4-Bedroom Pre-Construction Marpole Townhomes by Alabaster appeared first on Vancouver Real Estate by Mike Stewart 604-763-3136.

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Lemon Garlic Chicken

These moist, juicy chicken cutlets from Food Fanatic simmer in a lemon-garlic sauce for a quick and easy dinner ready in 25 minutes. Serve with lightly buttered whole-wheat orzo, noodles or rice and a side of steamed veggies.

Lemon Garlic Chicken

Ingredients

• 2 tablespoons unsalted butter
• 1 tablespoon canola oil
• 2 boneless, skinless chicken breasts, pounded thin into cutlets
• Salt and pepper
• 1/3 cup all-purpose flour, plus 2 tablespoons
• 1/2 cup chicken broth
• 1 medium lemon, juiced
• 1 clove garlic, minced
• 1 green onion, sliced

Directions

Place a cast-iron skillet over medium-high heat. When hot, add 1 tablespoon of the butter and oil, and swirl to coat.

Meanwhile, sprinkle each chicken breast with salt and pepper on both sides.

Place 1/3 cup of the flour in a shallow bowl, and dunk each chicken breast in it. Cover each side with flour, but shake off any excess.

Place the chicken in the pan, and cook for 2–4 minutes on each side, until nice and browned. (Don’t worry too much about cooking them all the way through, but be sure to brown both sides.)

Remove the chicken from the pan, and reduce the heat to low.

Add the remaining tablespoon of butter and 2 tablespoons of flour. Whisk together to create a roux, and let it cook for at least 1 minute.

Next, add the chicken broth and lemon juice. Whisk to combine with the butter and flour mixture. Add the chicken back to the pan. Let it simmer, and the sauce will thicken in about a minute. Add the garlic, and simmer another 30 seconds. Sprinkle the sliced scallion on top, and then serve.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 recipe

Per serving: Calories: 371; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 8g; Cholesterol: 95mg; Sodium: 416mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 1g; Protein: 25g

Nutrition Bonus: Potassium: 94mg; Iron: 11%; Vitamin A: 12%; Vitamin C: 17%; Calcium: 3% 

 

We’re Food Fanatic – a gathering of the best food bloggers the internet has to offer in one tasty spot. If you love food? We’re your people. For more delicious recipes, connect with us on Facebook, Twitter and Pinterest.

Original recipe created by Christina of Dessert for Two and published on Food Fanatic.

The post Lemon Garlic Chicken appeared first on Hello Healthy.

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Ask the Dietitian: Is It OK to Eat Sugary Fruit?

Lately, it feels like we’re in the throes of sugar-phobia, and, to be fair, it’s not without good reason. The popular media, trusted health organizations (like the American Heart Association, World Health Organization and National Academy of Medicine) and high-profile nutrition experts have all called for us to eat less added sugar.

After all, added sugar has been tied to the obesity epidemic and related chronic illnesses like heart disease, Type 2 diabetes and some cancers. As the general public leans away from soda, sweet breakfast cereals and store-bought cookies, it’s tempting to celebrate sugar’s status as a nutrition super-villain. But, as a dietitian, I can’t help but feel this new awareness comes with unintended consequences, namely in the upswing of people who ask me: “Is it OK to eat fruit? It’s so high in sugar.”

That a fear of fruit was born out of recommendations to eat less added sugar shows a lack of nuance in the way we think about nutrition.

Nutrition With Nuance
Instead of judging foods by all they have to offer, we tend to narrowly judge them based on one or two things and quickly categorize them as either “good” or “bad.” In other words, how many carbs, and how much fat and protein does a food contain, and in what proportion? If the stars align (booyah, only 5 grams of sugar!) then we think “it must be ‘good’ for me, so I’m going to eat it.”

By that logic, an orange can be compared to cola. After all, gram for gram, your sweet citrus snack has about as many calories, carbohydrates and sugar as cola (see table below). This comparison is, of course, very silly because we all know oranges outweigh soda when it comes to nutritional quality. But, we’re lured into this thought process because the framework we have for learning, thinking and speaking about food is nutrient-focused.

	Cola (100 grams)	Orange (100 grams)
Calories	38	47
Fat (g)	0	0
Sodium (mg)	4	0
Potassium (mg)	2	181
Carbohydrate (g)	10	12
Dietary Fiber (g)	0	2
Sugar (g)	9	9
Protein (g)	0	1
Vitamin A (%DV	0	4
Vitamin C (%DV)	0	88

My simple, nutrient-focused defense is this: You get more nutritional bang for your calorie buck with oranges. You get more fiber, potassium and vitamins A and C from oranges than from soda. The fiber in fresh oranges contributes to satiety, making it very difficult to down more than 2—3 at a time. It’s a different story with soda.

This explanation should be enough, but it’s not. Food is not a sum of its nutrients. For example, phytochemicals in fruit have been shown to reduce obesity by suppressing the growth of fat tissues and acting as antioxidants against inflammation. Some phytochemicals like carotenoids, also known as vitamin A, are counted among our core micronutrients. Others, like anthocyanin and polyphenols, are not considered micronutrients but do hold valuable health benefits anyway. It’s useful to have an educated understanding about which nutrients are healthful or harmful. But, when it’s time to decide whether or not you should eat something, ask whether the food as a whole is positively contributing to your health.

The Fruitful Verdict
When you consider fruit’s contribution to health, the answer is clear: Fruit fears go against the science that eating enough fruits and vegetables can lower your risk for heart disease, Type 2 diabetes, cancer and so much more. The Centers for Disease Control and Prevention conclude that replacing high-calorie, less-nutritious foods with fruit and vegetables is a good strategy for weight loss. If you haven’t been diagnosed with diabetes or have a fruit allergy, you don’t need to be cautious with your intake.

3 Questions to Ask Yourself When Cutting Back on Sugar
Hopefully, we’ve convinced you to stop fearing fruit! Still interested in cutting your added sugar intake? Ask yourself these three questions:

1. Is the sugar in this food mostly added sugar or natural sugar (e.g., from fruit, vegetables, dairy)?
2. Is the food that I am eating providing me with more than just empty calories?
3. Am I enjoying this food as part of a sensible and well-balanced diet?

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5 Tips to Restore Well-Being for the Summer

We’ve all been waiting patiently for summer to arrive. Follow these five summer tips to prepare and protect your well-being … Continue reading →

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Types of Bathroom Vanities and Their Benefits

Bathroom vanities are extremely useful and are the best addition to bathroom decor. If you’re planning to have one of these, then here are a few ideas for you.

Glass Bathroom Vanity
At any clear finish or frosted tempered glass provides a single, sleek and modern, as well as the set of bathroom vanities. This is one of the easiest surfaces to clean and has very good tolerance of heat does not dissolve or burn, if you forget the curling iron out! Tempered glass isalso a non-porous surface, bacteria and germs have no place to grow, which is hygienic and resistant to stains. Another advantage of glass is that you will not need to worry about communication with your bath or color, because it is a different material, each device color (white or bone) game. Finally, the most dramatic for the bathroom remodeling project to install lights beneath the surface of tempered glass to add. Source: ModernBathroom

Double Bathroom Vanity
Double sink vanities are often seen in home design magazines. They are extremely stylish and provide a fantastic combination of form and function. Double sinks look great when they fit the dimensions of the room nicely; they also provide personal space in the bathroom for individuals living together in the same house. A bathroom vanity with two sinks is very practical. Two people can save a considerable amount of time just by having two sinks in one bathroom. The basic components of a double sink vanity include the countertop, cabinet, basins, fixtures, and hardware such as knobs and drawer pulls. You have two options, you can look for each item individually or you can look at furniture style complete vanities. Source: Ezine

Floating Bathroom Vanity
The main advantage of a floating vanity is the illusion of space it creates in the room; the room seems bigger because of the light that passes beneath it. In a small bathroom where space is already a premium, adding strip or spot lighting beneath the floating vanity helps to enhance the illusion of additional space. It also makes the bathroom less cluttered and simpler, rendering it easier to keep clean, a plus in any home. Source: Home

While selecting vanities for your home, you need to consider several things such as the size of the bathroom, as well as your budget along with the rest of decor. If you want more suggestions, please contact us here.

Contact Us:
Perfect Bath
Phone: Toll Free 1-866-843-1641
Calgary, Alberta
Email: info@perfectbath.com

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Shaved Brussels Sprouts Salad

When cooked properly, Brussels sprouts can be a real treat, but did you know they could also be eaten raw? Eat Spin Run Repeat pairs thinly sliced raw Brussels sprouts with crunchy walnuts, sweet pomegranate arils and a simple apple cider vinaigrette for a crunchy alternative to coleslaw. Serve with sliced pork tenderloin or skirt steak to increase the protein content of your meal.

Shaved Brussels Sprouts Salad

Ingredients

• 3 cups peeled and diced winter squash (kabocha, butternut, acorn, etc.)
• 2 teaspoons dried herbs of choice
• Salt and black pepper
• ​6 cups shredded Brussels sprouts
• 1 cup pomegranate arils (from 1 medium pomegranate)
• 1/3 cup chopped walnuts
• 1 tablespoon minced fresh sage

For the dressing

• 1 tablespoon olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup

Directions

Preheat the oven to 375°F, and line a baking sheet with foil or parchment paper.

Place squash on pan. Mist with cooking spray, and sprinkle on herbs, salt and pepper. Toss to coat. Roast for 30 minutes.

While the squash cooks, combine the Brussels sprouts, pomegranate arils, walnuts and sage in a large bowl.

In a small bowl, whisk together the dressing, then season with salt and pepper.

Once the squash is ready, add it to the bowl with the rest of the salad. Drizzle the dressing on top, and toss to coat. Allow to sit at room temperature for about 5 minutes to let flavors develop before serving.

Nutrition Information

Serves: 3 |  Serving Size: 2 cups

Per serving: Calories: 333; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 53mg; Carbohydrate: 51g; Dietary Fiber: 13g; Sugar: 20g; Protein: 11g

Nutrition Bonus: Potassium: 692mg; Iron: 22%; Vitamin A: 328%; Vitamin C: 300%; Calcium: 17% 

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of Spin 360 Health Coaching. Having lost weight by making healthy lifestyle changes herself, Angela’s goal is to support, inspire, and motivate others to improve their health and be their best. You can find delicious recipes, workouts, and tips for living your best life on her blog, Eat Spin Run Repeat. Connect with her onTwitter, Facebook, Pinterest, and Instagram.

Photo courtesy of Angela Simpson. Original recipe can be found on Eat Spin Run Repeat.

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What I Learned from Launching My First Best Seller

by Jeff Goins

Today’s post is written by Jeff Goins. Jeff is the best-selling author of four books including, The Art of Work. His award-winning blog, Goinswriter.com, is visited by millions of people every year. Get his free book marketing cheatsheet here.

So you want to launch a bestseller. Great. Every writer does. But the truth is, before you can launch a best-selling book, you have to write a best-selling book. Here’s what I mean.

When my recent book, The Art of Work, became an instant bestseller, people asked me how I did it. They wanted to know the secret marketing tactic or promotional strategy I used. And those were the wrong questions to ask.

For the longest time, I wanted to be a best-selling author. I built my tribe, learned how to market, and assembled book launch teams. But it never happened. What was I doing wrong?

After four books, I finally did get a book on the bestseller lists. But it had nothing to do with timing or practice. With my fourth book, I actually learned how to write a book I believed in that would sell well. And any writer can do this, if they understand the process.

Just a couple quick notes, though, before I begin:

1. This process works for writing nonfiction. I’m not a fiction author, so I can’t speak to that. This works for writing how-to, advice, self-help, memoir, business, and just about any other form of nonfiction.
2. This is not about how to game your way onto a bestsellers list. I tried that. It didn’t work. This is about how to write a real bestseller, a book that continues to sell tens of thousands of copies every year.

3 Lessons I Learned from Launching my First Best-selling Book

So with that said, I want to share with you my process, what I learned from watching other authors succeed and then applied to my own writing journey. I wasted years trying to figure this out, but hopefully you won’t have to do the same. Here are three things I learned from launching my first best-selling book:

1. The best marketing happens before you finish the book.

Ryan Holiday taught me this one. Ryan has worked with Tim Ferriss, James Altucher, Robert Greene, and others, and is responsible for helping these authors sell millions of copies of their books. So when I asked him for his best book launch advice, Ryan told me, “Most of the work is done once the book is finished.”

“

The best marketing for a book is the book itself.

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So when I wrote The Art of Work, I thought about the conversations I would have, the interviews and guest posts I would do, and tried to give myself great material to work with from the beginning. As David Ogilvy once said:

Good marketing makes a bad product fail faster.

Most authors write books and then think about the marketing. But that’s the wrong way to do it. Instead, you need “bake” your marketing into the book – think about the problems this book will help solve and the questions it will answer and actually put those things in the book.

Takeaway: Start thinking about marketing the minute you begin to write the book.

2. The idea behind the book is what sells the book.

Ever noticed how best-selling books aren’t always written that well? Is it just the marketing that sells the book? Of course not. It’s the idea behind the book.

Best-selling nonfiction books tend to have big ideas behind them that often challenge people’s assumptions about the world around them. Right now, counterintuitive business and self-help books are especially popular.

Malcolm Gladwell is the king of this. Every book he writes follows a formula that is easily shareable. Examples:

• The Tipping Point: We think big things lead to big change, but really it’s often little things.
• Outliers: We think successful people work really hard and that anyone can do this, but the truth is success is not fair.
• David and Goliath: We think strength is better than weakness, but sometimes it’s not.

To be fair, Gladwell writes fascinating books with excellent storytelling. So it’s not just about slapping a cool idea onto a bad book. But there are plenty of talented writers who are nowhere near as successful as he is. The reason for this, at least in part, is because of the way his books are positioned. They are surprising answers to questions people are already asking.

Takeaway: Identify a conversation that is already happening in the world and then make it the main idea of your book. Use counter-intuition (“you think that, but this is actually true”) to make points that surprise the reader.

3. Give the reader the words you want them to share.

When it comes to actually writing the book, one of the best things you can do is start with the big idea (the book’s argument or goal), then break it down into smaller supporting ideas (the chapters), and then into even smaller points (the sections, paragraphs, and sentences).

Every time you do this, make sure each idea is compelling and shareable.

Think of each chapter as an article for a magazine, a big idea that could stand on its own. Include stories, facts, or ideas that people can easily understand and connect with. Make it something people can easily talk about.

My friend Lysa Terkeurst calls these “sticky statements.” They are phrases that you intentionally inject into the book that people will inevitably remember and share. These may be tweetables or topics for dinner conversation. But the point is to encourage word-of-mouth marketing by making the book easy to talk about.

When I was doing this for The Art of Work, I studied Bob Goff’s book Love Does, which has now sold over a million copies. At the beginning of each chapter, he shares a counterintuitive argument that follows this formula: “I used to think X, but now I think Y.”

So I copied that. Worked for Bob, so I figured it wouldn’t hurt to try for me. Each chapter of my book begins with a quick synopsis of the chapter, but it’s word-smithed so that it’s something people can easily grasp and then share.

Takeaway: When you write the book, word-smith each idea into something shareable. Use counter-intuition to surprise the reader and get them to share your work with others. For more on this, read this article.

It’s the writing, silly

So there you go. Want to launch a bestseller? Forget everything you think you know about marketing and promotional tactics and instead focus on the actual act of writing.

But as you write, think about your audience. Give them the words you want them to share. And make sure you begin with an interesting idea that the world is already talking about.

That’s it, in a nutshell. This approach should save you a lot of time and pay off big time. For more on the marketing side of things once the book is written, check out this post.

What are some book-launching techniques that have worked for you? Let us know in the comments.

PRACTICE

Spend fifteen minutes writing up a big idea for your next make. Make it counterintuitive following the “You think X, but Y is true” formula. Then word-smith a few “sticky statements” that describe the main points of the idea. Share your practice in the comments when you’re done!

The post What I Learned from Launching My First Best Seller appeared first on The Write Practice.

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Improve Flexibility, Strength and Fat Burning with This Lunge Workout

Lunges are incredibly versatile. You can improve your flexibility, strengthen your muscles or burn fat if you pick the right lunge variation for your goals.

This lunge workout focuses on all three aforementioned goals to build a well-rounded routine for any fitness level; simply adjust the weights used based on your current strength.

Tip: Before trying this workout, learn to lunge the right way.

1. Warmup

Lunges are a mainstay in any quality warmup because they prime the entire lower body for a tough workout. You’ll stretch the hip flexors, hamstrings and calves while building knee, hip and core stability with a variety of movements. You even mobilize your upper body by adding reaching and rotational motions for your shoulders and upper back.

Perform these four exercises back-to-back with minimal rest, using slow and smooth motions to maintain proper positions:

• Pull-Back Butt Kick to Overhead Lunge x 5 reps per side
• High Knee to Overhead Lunge x 5 reps per side
• Walking Spiderman with Hip Lift and Reach x 5 reps per side
• Alternating Lateral Lunge with Overhead Reach x 5 reps per side

When lunging, be sure to brace your abs and squeeze your glutes on the same side as your back leg to avoid overarching your lower back. As you reach and rotate through your shoulders, follow your hand with your eyes and keep a double chin so you don’t hyperextend your neck.

2. Build Strength

Add weight to any lunge, and you’ve instantly got yourself a top-notch strength-building exercise. This strength workout incorporates lunges in several directions to target your lower-body muscles from multiple angles.

Body weight alone is enough for many people to get stronger, but adding a barbell, kettlebell or dumbbells can increase the intensity for faster strength gains.

Reverse Lunges: 3–4 sets x 6–8 reps per side

Start with reverse lunges because they work best for heavier weights. There’s less eccentric stress (i.e., slowing down the weight after your foot lands) than a forward lunge and less strain on the knee since it’s easier to keep your knee in line with your foot. Pick one of these three variations:

• Barbell Reverse Lunge – Front Squat Grip
• Dumbbell Goblet Reverse Lunge
• Assisted Reverse Lunge

Forward Lunges: 3–4 sets x 8–10 reps per side

Forward lunges cater more to moderate weight and reps since it’s tougher to control your hip and knee position compared with reverse lunges. Be sure to lean forward slightly to keep your core braced. Tap your back knee to the floor if possible, and don’t allow your knee to travel too far past your toes. Here are three of our favorite forward lunges:

• Barbell Forward Lunge
• Dumbbell Walking Lunges
• Dumbbell Forward Lunge to Step

Lateral Lunges: 3–4 sets x 10–12 reps per side

People often forget that lunges can be done side to side, not just forward and backward. Lateral lunges build strong glutes and hamstrings while opening up the hips and ankles. Use lighter weights here, and work on achieving a full range of motion. Try one of these lateral lunges:

• Plate-Loaded Lateral Lunge
• Dumbbell Goblet Lateral Lunge
• Dumbbell Goblet Cossack Squat

3. Burn Fat

To finish off the workout, we’ve picked an extra-evil lunging movement that burns fat fast: the split-squat jump. This exercise works well for almost anyone (barring an existing injury); just adjust the speed and height of your jumps. Beware: These can be high-impact, so start slow and increase your speed and height as you feel comfortable.

Split-Squat Jumps: 3–5 rounds of 20–40 seconds (rest 20–40 seconds between rounds)

Love Your Lunges

This multifaceted workout shows just how useful lunges can be for any fitness goal. Pick your favorite movements from each list, and lunge your way to better mobility, strength and fat loss.

The post Improve Flexibility, Strength and Fat Burning with This Lunge Workout appeared first on Hello Healthy.

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Protein-Packed Breakfast Burritos

Fit Foodie Finds’ protein-packed breakfast burrito recipe is meal prep at its finest. With a whopping 27 grams of protein per serving, this savory egg-n-bacon wrap is perfect to grab before work or school! Make a few extra to store in the freezer, and pop one in the toaster oven for an easy reheat meal later in the week.

Protein-Packed Breakfast Burritos

Ingredients

• 8 large eggs
• 2 tablespoons 2% milk
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1 red bell pepper, minced
• 1/2 red onion, minced
• 4 slices  thick-cut bacon, cooked until crispy
• Salt and pepper
• 4 multigrain flatbreads
• 1/2 cup shredded Mexican blend cheese

Directions

In a large bowl, whisk eggs and milk. Set aside.

Heat olive oil and garlic in a medium skillet set over medium-high heat.

Add red pepper and onion, and sauté 3–5 minutes, or until onions begin to turn translucent. Add eggs, reduce heat to medium and cook another  3–5 minutes, or until eggs are set.

Place 1/4 of the egg mixture and a piece of bacon on top of each flatbread. Sprinkle with cheese. Enjoy immediately, or wrap tightly in plastic wrap or foil to take on the go.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 371; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 391mg; Sodium: 565mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 3g; Protein: 27g

Nutrition Bonus: Potassium: 184mg; Iron: 10%; Vitamin A: 33%; Vitamin C: 66%; Calcium: 15% 

Lee is the author, recipe creator, and photographer behind the healthy food blog, FitFoodieFinds. She’s based in the Twin Cities where she runs her blog full time, teaches group fitness, and loves anything and everything about the outdoors. Check out her out on Twitter, Facebook, Instagram and Pinterest.

Photo courtesy of Lee Hersh. Recipe originally published on Fit Foodie Finds.

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Ask the Dietitian: Is a Calorie a Calorie?

As the dietitian for MyFitnessPal, I’m often asked, “Is a calorie a calorie?” Well, according to the laws of thermodymanics, yes, all calories are created equal (at least on paper). But—and this is a big but—the way the body breaks down carbohydrates, protein and fat, the three main sources of calories in our diet (four if you count alcohol), and the effect they have on our bodies differ vastly. There are semester-long courses that explain just how our bodies break down, burn and store each of these four calorie sources differently (I know because I took one in graduate school), but since this is a 750-word blog post and not a 750-page textbook, I’ll try do my best to briefly explain why not all calories are created equal.

Fats

In addition to being a potent and flavorful source of energy, fats slow digestion, deliver important fat-soluble vitamins to the body, and provide important building blocks for every one of our cells.

All dietary fats provide about 9 calories per gram but, as you likely already know, some fats are better for our health than others. For example, polyunsaturated omega-3 fats, found in foods like wild salmon and flaxseed, have protective, anti-inflammatory properties, whereas artificial trans fats have been linked to increased inflammation and heart disease.

Protein

Protein also keeps us feeling fuller for longer by slowing digestion, but its primary role in the body is to maintain and build new cells. Protein needs are greatest during childhood, adolescence and pregnancy, when the body is growing and adding new tissues. But we now also know that protein is beneficial during weight loss, as it contributes to satiety and offsets the amount of lean muscle that is burned for energy, in addition to fat, during a calorie deficit.

All proteins provide about 4 calories per gram but there are higher quality proteins, which may reduce appetite and optimize muscle repair and recovery (think: fish or eggs), and lower quality proteins (think: hamburger meat) that are loaded with branched-chain amino acids, which have been linked to metabolic disease and insulin resistance. In this case, you get more nutritional bang for your buck if you consume 4 calories of high quality protein.

Carbohydrates

When it comes to differentiating calories, carbohydrates are by far the most complex (pardon the pun) mostly because our bodies use the different types of carbohydrates (such as fiber, starch and sugar) in very different ways.

Carbohydrates are used by the body as a quick source of energy, particularly for the brain, liver and muscles. All carbohydrates (with the exception of fiber, which our body can’t digest) provide 4 calories per gram. But just as there are healthier fats and higher-quality proteins, there are varying degrees of carbohydrate quality.

Though not a source of calories, fiber is considered a high-quality carbohydrate since it slows digestion (thus making you feel fuller, longer) and can moderate the absorption of other nutrients, like sugar. For this reason, high-quality carbohydrates typically contain fiber and are minimally processed. These include fruits, vegetables, whole grains and legumes. Lower-quality carbohydrates almost always lack fiber (with the exception of dairy which contains natural sugars packaged with protein) and add little more than “empty calories” to our diets.

By now it’s probably clear that a calorie from fat is not the same as a calorie from protein or carbohydrate. But let’s take it a step further and compare calories from two different types of sugar: glucose and fructose.

Starchy foods like rice, potatoes and pasta, are predominantly made up of glucose, a simple sugar that that can be burned for energy by every cell in our bodies. It’s stored in our liver and muscles for a quick source of energy during exercise or while we sleep. Unprocessed starchy foods, like brown rice, potatoes with the skin on and 100% whole-wheat pasta, contain the food’s natural fiber as well as some vitamins and minerals.

Unlike glucose, which can be burned for energy by all organs, fructose can really only be broken down in the liver. It’s also the sweetest tasting of the three simple sugars which makes it enjoyable on the tastebuds. In nature, fructose is found in fruits bound tightly to indigestible fiber that, as we already know, reduces and slows its absorption. Unfortunately, the majority of fructose in our diets isn’t from fruits–it’s from calorie-containing sweeteners added to sweetened beverages and the majority of processed foods—including these 10 foods that might surprise you.

Here’s the main difference between these two sugars: While too many calories from glucose can lead to weight gain and accumulation of the less harmful subcutaneous fat, too many calories from fructose (found in calorie-containing sweeteners like sugar, honey, high fructose corn syrup etc…) can overwhelm the liver, contributing to nonalcoholic fatty liver disease, insulin resistance and more.

As you can see, a calorie of carbohydrate is not the same as a calorie from fat or protein, nor are all carbohydrate calories created equal. As a general rule of thumb, I recommend consuming the majority of your calories from minimally or unprocessed whole foods since, ultimately, the quality of what we eat determines the quantity of calories we consume, which impacts not only our weight but also our overall health and well-being.

The post Ask the Dietitian: Is a Calorie a Calorie? appeared first on Hello Healthy.

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5 Tips to Capture a Moment in Writing

by Kellie McGann

The last few weeks I’ve been traveling around Europe. I’ve been to Iceland, Athens, Lesvos, Amsterdam, Maastricht, and next week, I will be going to Paris. It’s been magical, to say the least. Every day I’ve seen something I might never see again.

And each day there have been moments I’ve desperately wanted to capture. These are moments you know you’ll never forget. It’s walking into a refugee camp in Greece, knowing your life will never be the same. It’s holding hands for the first time in a foreign city, wondering what it all means. It’s hugging someone goodbye at the airport, not knowing the next time you will see them.

How to Capture a Moment in Writing

These moments are what make up your life. They are the moments that make up stories.

The ability to capture these moments will change your writing. So in today’s post, I want to explore just how to do that. Here are five tips to consider while trying to capture a moment.

1. Use Your Senses

This is the obvious place to start. The five senses are sight, hearing, taste, smell and touch. This is the way you process the majority of your surroundings. To begin capturing a moment, you need to go through each of these senses.

What do I see? What do I hear? Taste? Smell? Feel? (Here’s another post about unlocking the five senses.)

These descriptions and details are the foundation for describing any moment.

Sometimes these descriptions might seem obvious or even boring, but write them down anyway. You can edit later, but you can’t relive the moment.

 2. Breathe The Moment

Joe recently wrote a post about this. It is easy to get caught up in describing your surroundings and finding the perfect word for the rainy weather. But the secret to really capturing amazing moments is to breathe.

I’ve struggled with this during my travels. Europe is beautiful. Many of the world’s best writers have written in the places I sit. So let me tell you a secret: while writing in the same cafés as Hemingway, the pressure to write incredible, life-changing, perfect stories is overwhelming. (And when you allow yourself to be swept up in the overwhelming pressure, you either write nothing at all or complete crap.)

But you have to stop focusing on every smell and sound and breathe the moment.

There’s something in that breath that actually gives you a better sense of your surroundings. You write best about the places and moments you’ve really breathed and allowed yourself to experience.

Don’t forget to breathe.

3. Pay Attention to the Small Details

Confession: I love small details. It’s actually one of my favorite things about writing and reading.

But here’s the catch. The details have to mean something. They have to point to a bigger picture of what you’re trying to express.

One of my favorite songwriters, Ben Rector, does this. He gives small details like tennis shoes and faded jeans, the way someone is always early, or a flip phone with an obnoxious ringtone.

These details give you a better sense of who someone is or what they’re going through. They help the reader (or listener) put themselves in the moment.

Include details that give depth to the moment. Include small details because they build a better story.

4. Build the Moment

Know what kind of moment you’re trying to capture. From there, you know how to build it.

Some moments you build toward a peaceful quiet, but most moments build up toward an emotional event. These moments are like a first kiss. They never start with the kiss. They require build up, hints, and time.

• First, write a place for the reader. Show the reader where they are physically and what is around them.
• Second, begin to show the reader where they are emotionally. This is also a good time to hint towards what might happen at the end.
• Thirdly, keep building. Depending on your ending, this is the moment you either fasten the pace of your writing, or slow it back down as you capture the final pieces of the moment.

Building the moment is just as important as capturing it. Smells, sounds, and feelings don’t mean much if they’re not crafted together in a way that also impacts the reader.

5. Find the Bigger Story

What makes a moment meaningful? The moment is just one part of a bigger story.

Whether you’re capturing your morning drive to work or the view from the Eiffel Tower, you must hint to a bigger story, a bigger message.

This is done by hinting at something the reader can still connect with, something that they can relate to.

This step, while it might seem obvious, is essential to connecting the story to your reader. A successful captured moment gives the reader a part in the story too.

Have you ever desperately wanted to capture the moment before you? How have you done that? What moments have you captured? Let us know in the comments below!

PRACTICE

Take fifteen minutes and practice capturing a moment. Choose a profound moment, or a seemingly mundane one. Use the different techniques from the post.

Post your practice in the comments and let us know what worked for you! (Also be sure to leave some feedback for your fellow practicers.)

Happy moment-capturing!

The post 5 Tips to Capture a Moment in Writing appeared first on The Write Practice.

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5 Ways to Ease Sore, Stiff Hips

While the hips are often overlooked by fitness-minded individuals looking to tone areas like the abs and glutes, they provide a vital foundation for many of the most common movements we make each day. Consider walking, bending over to pick something up or climbing a set of stairs — all involve adequate hip flexibility and range of motion. Whether you’re heading out for a jog or simply loading your kid into the car seat, poor hip mobility and mechanics can cause unnecessary pain and stiffness, thereby limiting a whole lot of common activities.

Consider low back pain, for instance. Research suggests most people suffer from it at some point in their lives. Interestingly, hip range of motion, or rather the lack thereof, has been linked to low back pain. What’s more, studies have also attributed patellofemoral pain syndrome to hip instability. Also known as “runner’s knee,” this is one of the most common running and walking injuries.

Whether you have a regular exercise routine already or are thinking about jumping into one, you’ll want to consider the health of your hips as you move forward. Try doing these five exercises 2–3 times per week, and you’ll notice a difference not only in workouts but also in everyday life.

1. Spiderman Stretch

This move will help stretch your hip flexors, which are essential to the flexion of the hip joint. Assume a push-up position, supporting your weight on your toes and the palms of your hands. Pick up your right foot and step it forward, planting it on the outside of your right hand. Hold for 3–5 seconds, flexing slightly forward to enhance the stretch. Return your foot to its original position, and repeat on the other side. Alternate sides 3–5 times.

2. Cross-Legged Forward Fold

This stretch gets at the back of the hips and glutes to open up your hips. Sit on the floor in a cross-legged position, with one ankle crossed in front of the other. Sit up straight with good posture, ensuring that your butt bones (or sit bones) are directly beneath your torso. Reach your arms out in front of your body as you lean forward to stretch toward the floor. Fold over as far as is comfortable, hold for 10 seconds and sit back up. Repeat 5 times.

3. Leg Swings

Leg swings help improve hip mobility, as well as train proper movement patterns. Start with forward leg swings to help mobilize your hip joint. Simply stand next to a wall for balance, and swing your right leg forward out in front of your body and then back behind your body. Keep your leg straight as you do this, and avoid swinging past the point of comfort. After repeating with both legs, switch to the sideways variety. Similar to forward leg swings, simply swing the right leg toward the left, sweeping your foot across the front or your body, and then back to the right. Repeat 15 times in each direction on each leg.

4. Walking Hip Stretch

This is another great active stretch. Walking forward, every two steps, alternate pulling either your right or left foot up toward your waist with the bent knee rotated outward. Hold for 1 second, and plant that foot back on the ground as your step forward. Repeat 10 times on each side.

5. Yoga Squat

This move is good for not only for hip mobility but also for loosening up the lower back and hamstrings. With feet shoulder-width apart and toes slightly pointing outward, squat your backside down as far as possible. Place your palms on the floor in front of you, and straighten your legs until you’re in a forward fold. Squat back toward the ground, and slowly raise your body upward to the original position. Repeat 10 times.

The post 5 Ways to Ease Sore, Stiff Hips appeared first on Hello Healthy.

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10 Birthday Writing Prompts for Joe Bunting’s Birthday!

by Pamela Hodges

Today is an auspicious day. Why? Well — today is Joe Bunting’s birthday. Yes, the founder of The Write Practice, Joe Bunting, woke up this morning one year older. All it took was one day to tip the balance to a new number.

I told Joe I was going to write about how painting a picture is like writing, or I was going to make a story game with showing and not telling. And I will, in two weeks, but not today. Not when I found out today is the birthday of the founder of The Write Practice.

First a song,

“Happy Birthday to you!
Happy Birthday to you,
Happy Birthday Dear Joe Bunnnnnnnnn-ting,
Happy Birthday to you.”

But without further ado!

10 Birthday Writing Prompts

Today we have several options for writing prompts. Actually, there are ten writing prompts. I won’t tell you how old Joe is. But I will give you a hint. His age is how ever many writing prompts we have today times three.

One: Write about one of your birthdays. You have a birthday every year. You do. Really. What do you want to tell us? If you have stopped having birthdays, write a story about the character in your stories birthday. My mother is thirty-four every year. I am now older than she is.

Two: Write an original  Happy Birthday song to Joe, to the tune of Happy Birthday. 

Here is mine:

Happy Birthday to you.
Happy Birthday to you.
Your favorite color is orange,
Which doesn’t rhyme with blue,
I hope this year is great,
Because you are not a Gnu.
(Which rhymes with blue.)

“

Hey Joe! Happy Birthday! Hope you have a great day! #joement @joebunting

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Three: Write about a birthday cake. It doesn’t have to be your own cake, it could be someone else’s cake. And, if you want to —you can have your cake and eat it too.

Four: Make a knock- knock joke for Joe Bunting’s birthday. As in –

Knock-knock.
Who’s there?
Orange
Orange who?
Orange you glad I didn’t say blue.

Five:  Write a story about the silverware you used to eat your birthday cake.  What does the spoon prefer, chocolate or white cake?

Six: Write a story about your favorite belt. Especially if your belt is orange.

Seven: Write a story about what is in the glove compartment of your car. Whatever is in the glove compartment of your car will be the gift you are going to give Joe in your story. Joe, you are so fortunate. In my story, you will get a can of sardines.

Eight: Write about your earliest birthday memory. Mine was when I got a record player and a Monkey’s album for my eighth birthday. I wanted to marry Davy Jones.

Nine: Write about your birthday candles. Did they melt into your cake? Did you have so many candles, your candles melted into the icing before they were all lit?

Ten: Write about a favorite birthday present you received. Tell us about the gift, please.

Have you ever written about your birthday?  Please let us know in the comments section.

PRACTICE

Today is a fun day. A day to write about birthdays, and to say happy birthday to a friend. As in, Joe Bunting. For today’s practice, please choose one of the ten prompts, spend fifteen minutes writing. Then, after you have written your piece, please post it in the comments here.

Please be kind and comment on someone else’s writing. Then be sure to tag Joe on twitter, @joebunting and say Happy Birthday.

Thank you for The Write Practice, Joe.

Now let’s practice.

xo

Pamela

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Zucchini-Hummus Chicken Wrap

This hassle-free wrap makes healthy eating easy. Simply slather a heap of hummus onto a big whole-wheat tortilla, and pile on the fresh ingredients! These keep well in the fridge, so you can make them in advance for on-the-go lunches, or cut them in half for party appetizers.

Zucchini-Hummus Chicken Wrap

Ingredients

• 1 cup (5 ounces or 140 grams) shredded boneless, skinless rotisserie chicken breast
• 1/4 cup (40 grams) crumbled feta cheese
• 1 teaspoon chopped fresh oregano
• 1/2 teaspoon coarse black pepper
• 2 medium zucchini (10 ounces or 390 grams)
• 1/2 cup (120 grams) plain hummus
• 4 (10-inch or 60 grams each) whole-wheat tortilla
• 2 cups (60 grams) spinach
• 1/4 cup (30 grams) thinly sliced red onion
• 1/4 cup (40 grams) sliced roasted red pepper

Directions

Stir together chicken, feta, oregano and pepper in a large bowl. Set aside.

Slice ends from zucchini, and cut lengthwise into thin ribbons using vegetable peeler or mandolin.

Spread 2 tablespoons hummus on each tortilla. Divide spinach and zucchini equally over hummus. Divide chicken mixture, onion and roasted red pepper equally among tortillas. Roll tightly; wrap in plastic wrap, and refrigerate until ready to serve.

Nutrition Information

Serves: 4 |  Serving Size: 1 wrap

Per serving: Calories: 248; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 556mg; Carbohydrate: 16g; Dietary Fiber: 13g; Sugar: 3g; Protein: 18g

Nutrition Bonus: Potassium: 172mg; Iron: 11%; Vitamin A: 35%; Vitamin C: 28%; Calcium: 13% 

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How to Dig Yourself Out of a Creative Rut

by Emily Wenstrom

You stare and stare at the page, but you just can’t get yourself motivated to write. Nothing you write feels right, anyway. In fact, nothing about this process seems to feel right. You’re bored and uninspired, and the whole writing process is feeling stale.

It’s not writer’s block—you’re stuck in a creative rut.

5 Ways to Get Yourself out of a Creative Rut

Don’t feel bad, ruts are just part of the ebb and flow of the creative life. Honestly, they’re inevitable.

But while you don’t have much control over when you experience a rut, you do have control over how long you’re in it. By taking certain actions, you can fight your way back into your writing flow again.

Here are 5 steps to dig yourself back out of a creative rut:

1. Show up

When you’re in a rut, it can be tempting to park yourself in front of the TV and wait for the muse to come back to you. But the truth is, this will only prolong your rut.

Instead, keep showing up. Even if you don’t think you’ll write a single word, it’s important to keep getting yourself in front of your work-in-progress on a regular basis. In fact, make it a habit. It won’t be immediate, but if you show up on a regular schedule to write, your muse will start showing up, too.

But even as you wait for your muse to show up, you might be surprised at what you accomplish. After just five minutes of staring at my draft, my mind starts to get bored and the words start to come. Even if they’re not the best words I’ve ever written, it’s still better than nothing—lines on the page give me something to come back and edit later.

2. Shut it down

It’s easy to feel distracted and spread too thin in this world. We’ve got jobs, families, books to read, shows to keep up with, and a new post or text is popping up every second. It’s no wonder we lose focus on our side projects in the midst of all that.

So close the door. Put down the phone. Disconnect from the Internet. Let that quiet sink in and listen to what your mind says to you. Isn’t that better?

3. Rest

When I start listening to myself during a creative rut, I often find that I’ve overwhelmed myself with work and stopped giving myself the rest I need. Listen to your mind and your body to see what you need—perhaps it’s a night out, or more sleep, or a mental break from the stress.

I encourage you to do whatever you need to give yourself a break and take care of yourself (even if it means ignoring step 1 for a day). Take one morning and sleep in, or block out an afternoon some binge watching—whatever you need to recharge.

4. Start small

If appropriate, make a list of tasks you need to complete for your work-in-progress, and order them from easiest to hardest. Or, find the point of re-entry into your manuscript that feels easiest. Start there, even if it means writing out of order. Starting with what feels easy is a great way to rebuild your confidence and tap into your flow.

5. Read a book

Read a book about the writing, creativity, or even just a novel that inspires you. It’s a great way to learn and improve your craft. And it never fails to get me excited about writing again, and give me a ton of new ideas.

If you’re at a loss, I recommend Anne Lamott’s Bird by Bird or Stephen King’s On Writing.

Just Stick to It

We all hit a rut on occasion.

“

It’s not about experiencing the rut itself, but how you handle the rut.

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The trick is not to let it get in your head and drag you down. Instead, keep your confidence up and use these steps to dig your way back out of it.

What do you do when you find yourself in a creative rut? Share in the comments section.

PRACTICE

Are you in a creative rut? Either way, take fifteen minutes to try out one of these tricks (if you pick #2, take fifteen minutes to write after your rest activity). How did it feel? Were you able to get out of your rut? Share your writing in the comments!

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Health at Every Size: What Does “Healthy” Really Look Like?

People seek weight loss as a means to improve health and reduce their risk of chronic disease. But, does looking skinny really equate to better health? An emerging body of research is actually suggesting quite the opposite. Glenn Gaesser, PhD, an exercise physiologist and author of “Big Fat Lies: The Truth about Your Weight and Your Health,” says “the number on the scale may be a poor predictor of health as it fails to consider cardiovascular fitness, physical activity and diet.” That is: Being fit and fat can be healthier than being skinny and out of shape, aka “skinny fat.”

The Link Between Weight & Health
As they say, you can’t judge a book by its cover. Just because someone is overweight doesn’t mean their health is at risk. In fact, according a review by Linda Bacon, PhD, author of “Health at Every Size,” except in extreme cases, body mass index “only weakly predicts longevity.” Her review discovered that most studies following large groups of participants over many years “find that people who are overweight or moderately obese live at least as long as normal weight people, and often longer” with the greatest longevity in the overweight category.

New research has revealed yo-yo dieting or weight cycling to be associated with increased markers of inflammation, high blood pressure, low HDL (the “good” cholesterol) and premature death from heart disease. Obesity may not be the underlying cause of disease, as traditional medicine and health policy suggest. Diet quality, exercise and sleep habits have more impact on health than weight. Instead of fighting the war on fat, focus your efforts on eating healthy, being active and forming good sleep habits.

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“Diet quality, exercise and sleep habits have more impact on health than weight.”

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The Alternative to Weight-Centric Goals
The alternative approach to weight-centric health goals looks at health holistically and through a different, body-positive lens, which can be very motivating for many people. The Health at Every Size movement promotes weight acceptance and addresses the stigma and cultural obsession with weight that makes it challenging for many people to be healthy. Some experts even believe that the focus on fat and obesity is making the population more obese. How? Research has shown a potential relationship among weight stigma, emotional eating and poor self-esteem.

Shifting the paradigm in how we view weight can be an effective way to encourage small tweaks to lifestyle that makes health even more achievable. This doesn’t mean that you can throw in the towel, sit on the sofa and eat potato chips all day long. The Health at Every Size approach is about being the best person you can be no matter what you weigh. It’s about seizing the day and working toward health — physically and emotionally. Instead of making weight loss the goal, allow it to be a side effect of a healthier lifestyle.

If you want to challenge the status quo and face these weighty issues head on, find further reading about the Health at Every Size movement at LindaBacon.org, or check out Gaesser’s book, “Big Fat Lies.”

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5 Inexpensive Ways to Make Your Bathroom Luxurious

When planning a new bathroom or updating your existing bathroom the first thing to consider is the style you want to achieve.

Read below to learn about 5 inexpensive ways to make your bathroom luxurious.

Natural Accents
Natural stone counter – A soapstone top, with its river rock color and matte finish, has a warmer look than polished granite. Cut one to your specs using woodworking tools.. Source: ThisOldHouse

Two Shower Curtains For a Grander Tub
Shower curtain panels make for a far more luxurious bath experience. For a tiny bathroom, just cut the curtain in half and hem the edges. Easy peasy. Source: Buzzfeed

Arrange Artfully
Consider your counter: Are your beauty and hygiene supplies just strewn about randomly? If so, adding a few small trays can mean the difference between a mess and an artful arrangement. And don’t write off apothecary jars just because they’re a cliche — they’re a beautiful way to display the small but necessary items that often come in gaudy packaging (cotton balls, q-tips). Source: ElleDecor

Fresh Flowers and Greenery
This trick may sound too easy, but you’ll be amazed at how much a little plant life can go a long way in making your bathroom much prettier and vibrant. Source: RedbookMag

Mirror Power
A large mirror has so much power. It cuts down on tile costs by filling much of a wall (while reflecting the material you do invest in) and can virtually double the size of the room, making it feel like a vast personal oasis even if the room is a more modest size. Consider taking a mirror wall to wall. Source: Houzz

If you’d like more information on how to make your bathroom look luxurious in an inexpensive way, please contact us.

 

Contact Us:
Perfect Bath
Phone: Toll Free 1-866-843-1641
Calgary, Alberta
Email: info@perfectbath.com

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4 Nail Symptoms You Shouldn’t Ignore

Just like the skin, the fingernails are a telling reflection of a person’s state of health. Continue reading to learn … Continue reading →

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How to Enjoy All Foods Without Guilt

My absolute favorite food in the world is pasta. White-flour-based, gluten-filled pasta. That’s right, a food with virtually no health benefits and a nightmare for anyone with a wheat allergy or sensitivity. I continue to admit it loud and proud—pasta is my love and my Achilles’ heel.

Now, consider this: I’m sitting at a restaurant, famished, and I flip the menu open to be faced with two dramatically different choices. On one page they’re featuring the daily special: delicious pasta! A mountain of noodles swimming in one of my favorite sauces accompanied by nothing green or of any sort of nutritional value. The flip page offers me something quite different—steamed kale, lentils, no sauce. Straight-up medicinal food that will fuel me, nourish me, and make me feel complete, yet …

The pasta! The pasta will make my belly sing for joy, beg for more, ask to be whisked away to Italy where we can live happily ever after. Meanwhile the kale and lentils are wooing me with their health benefits, and I know I’ll digest them well. The pasta might make me feel fat and bloated, but the kale still can’t hold a candle to it. Do I want to stay healthy or go all out? Do I behave and eat the kale, or is it okay to splurge and have the pasta? This debate continues in my mind until the waiter arrives at the table, at which point I gaze up with confused doe eyes. To be healthy or not to be healthy — is that the question? Here’s my answer: Order the freakin’ pasta.

Our lives are short and sweet, and how tragic would it be if you ordered the kale only to get hit by a car on your way home with your last thought being, Why didn’t I order the paaaaasssstaaaa?!

I want you to be a warrior of health, but I want you to balance that out with being a warrior of balance and love. Eating a bowl of pasta (or whatever your favorite food is) bears no shame. Our taste buds exist to be awoken and tantalized! Food provides a symphony of flavors to experience, remember, and relish. When you order or prepare your favorite food, you’re treating your belly, heart, and soul. It’s a simple treat to reward your body for showing up every day and allowing you to function properly. This is how I want you to view food—as the beautiful gift that it is. Clearly, food is here to nourish us and keep us alive. I also believe we can use it as medicine — to heal our bodies naturally and fully. I also view food as a platform to create friendships, bonds, and alliances, and as an unspoken way to share joy, passion, and love.

How You View Your Food

A huge number of food neuroses come from the emotions we project onto food. I joke about my Dr. Jekyll and Mr. Hyde conversation over pasta versus kale, but this isn’t as uncommon as you might think. We’re taught that certain foods will make us fat, while others will make us skinny. Once you have this association with foods (think of words like fat, oil, butter), you steer far away from them so as to not experience the guilt of crossing over onto the dark side. It always feels good to plow into a pint of ice cream, but afterward we often sit remorsefully rubbing our soft (but happy) bellies.

My question is this: What if we could eat food without regret? What if we could drop the labels associated with certain types of food and just view them as experiences? When you associate a specific food with negativity and fear, it takes on that energy. For example, if you want to eat a chocolate chip cookie, but your guilty conscience is weighing you down, it will be a horrible experience. You’ll eat the cookie, crying on the inside, knowing each bite will add an unwanted bulge somewhere. At this point, what’s the purpose in even eating the cookie? There’s no enjoyment, just judgment and pain, when all you wanted was the simple pleasure of eating a cookie.

This negativity infuses the food, and this attitude (whether we’re convinced we can’t eat something or that a bite of something will send us off the deep end) makes us physically and emotionally sick. We have the power to change this by altering the way we look at food. You can sit down with that cookie and realize with a knowing smile that this cookie might be one of the highlights of your day. All those small little chips of chocolaty goodness are going to give your belly a hug. They might even throw a dance party in your stomach once they get there. Point being, it’s going to rock. Next thing you know, you’ve eaten a “bad” food with a loving attitude, and guess what? You feel fine. Actually, you feel great. Guilt-free, satisfied, and satiated.

My caveat to this would be don’t live off a steady diet of cookies. It’s still crucial to eat smart and to have balance in everything that you do. There’s the famous joke, “I do everything in moderation, except moderation.” While this always puts a smile on my face, moderation is key. You’re out to dinner — order some pasta. Special occasion — have the cake. Celebrating — drink up! Day-to-day basis? Be smart. Eat organic non-processed foods. Choose colorful foods full of nutrients to heal and fuel your body. Want a glass of wine (or two) with your beautiful, nutritious meal? Cheers to your health and sweet, sweet balance.

 

Get inspired with Kathryn Budig’s book Aim True, and learn to love your body, eat without fear, and discover true balance. Enter here for a chance to win her book or order now. 

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