The roads are still packed. I don’t mean with cars – I mean with joggers!

2012 by Ava

I send my congratulations to those of you who have made commitments to change parts of you life, to eat better, and to care for yourself. But have you made the right choice for you, or did you go along with what everyone else did for New Years?

I hear these resolutions quite often: Lose 10 pounds, jog each day, stop eating sugar, and get out of debt. You are truly unique, so I hope you’ve designed your intentions for 2012 to fully suit who you are.

 

What if jogging is not the right style of physical activity that fits your build? Perhaps you are destined to be dancing salsa every weekend!

Did you join a grueling weight loss program that is set to suck the fun out of your meals each time you defrost a package of low fat food? Or are you ready to embrace an approach to eating where you melt in your chair, savor each bite, and know that there is a specific health intention behind each food you eat?

I love to teach people like you how to craft meals that will provide sustained energy, keep you from getting sick, keep your digestive tract happy, and keep you happy at the same time. And while we’re at it, let’s make the meal gluten-free (if you don’t eat wheat), unprocessed (so there’s no fractionated food that takes you nutritionally backward), and organic (so your body doesn’t have to cleanse pesticides after each meal).

This sounds great!

 

I also know that it’s easy to slide back into old habits within a couple weeks of setting them, and this is why support is so important.

I just hired a new business coach for 2012, because I also find it easy to fall back into the familiar comfort of my habits. At the start of 2011, I made a similar commitment, and invested in a Mastermind group where I knew I would receive the support I needed to do things differently. Since then, I’ve made a lot of changes that once looked huge.

 

I want to leave you with 5 ideas as you embark upon your New Year goals.

 1. Begin with small changes. I learned from the book The Compound Effect, that if we try to do too much at once (like jogging 2 hours each day), we usually won’t stick with it. Consider adding a small time commitment to your new desire, like sectioning off just 15 or 30 minutes for it per day.

2. If your aim is to eat fewer sweets, slide into this by having fresh or dried fruit if you crave sugar. Lately, I’ve been eating honey patties that are covered in unsweetened dark chocolate.

3. I’ve got my “winter insulation” on right now, too. If your clothes are also a little snug, rest assured that you’ll lose those couple pounds through the chilly winter, as long as you continue to eat well. In the meantime, this will be a good test of your commitment to loving who you are.

4. Stay connected with people. Laugh with them, cook with them, and if you are in Olympia and need something to do together, consider coming to one of my new wintertime cooking classes.

5. Don’t make these changes alone. Tell a friend what you’re up to, publically let your facebook friends know about your goals, or hire someone to be there with you.

 

We’re about a week into 2012, and it’s going to be one amazing year!

 

 

read more

Plenty of Protein

2011 by Ava

If it’s lunchtime, you’ve probably already gotten all the protein you need for the day.  Let me explain.

I don’t usually showcase numbers and calculations to you or to my nutrition clients, since I don’t believe that calorie counting and math problems are the answer to healthier eating throughout life. I do think that this example illustrates protein needs quite well, and that’s why I’ve got it here:

We did the math for you by using recommendations from The Institute of Medicine. Adults are supposed to get a minimum of 0.8 grams of protein for every kilogram of body weight each day. This works out to about 64 grams of protein for an adult who weighs 160 pounds. A person who needs a 2,000-calorie-per-day-diet, will need about 75 grams of protein. An average semi-healthy person of about 140 lbs only needs 50 grams of protein per day. Keep in mind that other factors, such as extensive physical activity, pregnancy and blood sugar levels will influence your needs.

 

Here’s all that it takes to get the 50 grams:

At breakfast: 1 C. cooked amaranth (9g) porridge with a handful of almonds (10g), spices, and dried fruit.

For lunch: ½ fillet wild Atlantic salmon (39g), 1 medium artichoke (4g), 1 side salad (1g).

You haven’t even had dinner yet, but you’ve already fulfilled your recommended daily allowance of protein!

 

Often the question “Am I getting enough protein ?” is a question based on something else. Perhaps you are actually seeking more energy, or you are having trouble with fluctuating blood sugar. There are a lot of other things we would look at for these issues, and it’s not always a protein problem.

As a semi-vegetarian (with seafood in my diet), I get asked “Where do you get your protein?” Here are many protein-rich foods (and most of them aren’t even animal based):

Spirulina

Hemp

Kale

Brazil nuts

Maca

Goji Berries

Mesquite, Flax seeds (grind these up for easier digestion)

Sesame Seeds

Chia Seeds (23% of one chia seed is made up of protein!)

Sea Vegetables

Organic Eggs

Organic Chicken

Wild Game/Salmon

Tempeh (a fermented loaf that is usually from soy, but can be made from any grain/bean or combination)

Quinoa

Amaranth

Wild/Brown Rice

Millet (this grain has the same amount of protein as wheat, but without the gluten)

Mollusks, like clams, oysters, or mussels.

Almonds

Artichoke

Beets

Cruciferous Vegetables (Broccoli, Brussels Sprouts, Cabbage, Watercress

Kefir

European/Greek Yogurt

 

You can ensure that you are getting consistent healthy protein in your diet by doing several things. Avoid extremely high temperatures, since overcooking food will denature some of the available protein. Be sure to keep fresh raw foods in your diet. It also helps to keep the skin on root veggies when you’re cooking in an oven or boiling them. This helps trap nutrients inside the vegetable. Plus, many of the nutrients are concentrated in the skin of vegetables. It’s another reason to keep the skin on!

 

 

Your assignment:

Begin by recognizing that you are probably getting plenty of protein in your diet. Most of us are. Next, choose 2 of the protein rich foods from the list above to incorporate into your diet in the next week.

If you often feel ungrounded, spacey or fatigued, and would like some support, please let me know. I’d be happy to schedule a 50-minute Nutrition Breakthrough Session (by phone or in person in Olympia, WA) for just $48 (A $140 value). We’ll discuss some meal shifts that can help you start to feel more settled in your own body. Email me now at Ava@ParisianPicnics.com for my next available appointments.

 

 

copyright © Ava Waits

read more

She Said: “I’m Gluten-free, Except When I’m Not”

2011 by Ava

I spoke to a colleague the other day, after I had given a presentation about being gluten-free. As she left the room, she said, “I’m pretty much gluten-free, except when I’m not.” I had to laugh, because this has also been how gluten-free eating works for me. I commonly eat bread when I’m traveling abroad, but when I get home, I go back to a diet free of wheat, barley and rye, because it feels best for me.

Many of my clients must maintain a gluten-free diet. Their body reacts quickly to the protein in wheat, and they have a damaged intestinal lining from years of eating pizza, bagels, and pasta. Other people make the choice to omit gluten for different elective reasons. The motivation may come from aching joints, inflammation in the body, or rashes.

There are some drawbacks if you are gluten-free and make occasional exceptions where you eat wheat:

1. Even a small amount of the gluten protein can irritate the intestines. If you notice that your bowels are upset in the hours or days after consuming food with wheat, it may be best for you to stick with the gluten-free diet.

2. Aches, pains and chronic soreness can come back right away.

3. Some people find that they get grumpy.

4. Other people notice that small amounts of gluten make them groggy and tired.

Here are some benefits of eating gluten from time to time. This is only appropriate if your body can tolerate gluten, and your gluten-free diet was chosen for a reason other than celiac disease.

1. The handmade pasta in Italy is going to taste amazing.

2. The baguette sandwiches in Paris will be an experience that will put you in awe.

3. You can still enjoy Annie’s brand salad dressing (this is definitely my favorite, but the Goddess Dressing contains soy sauce that has wheat as an ingredient).

 

You can see that there are 2 sides to this story, and it’s a personal decision that you will make. As always, please let me know if there is any way that I can support you in finding a diet that works exactly for what you need.

 

© 2011 Ava Waits

read more

Gluten-free Egg Crêpes with Fresh Fruit Purée

2011 by Ava

This recipe makes 3-4 Servings

For the crêpes:

·      1 dozen Eggs

·      1 tsp Vanilla Extract

·      1/2 Tbsp Baking Powder

·      ¾ C. Garbanzo or Rice Flour

·      2 Tbsp Rice Milk (optional)

·      Coconut oil

 

In a medium-large mixing bowl, combine the eggs, vanilla, and baking powder, using a whisk or fork. Slowly add the flour until the mixture becomes a thick creamy consistency (the amount of flour is approximate). Sometimes I add a little bit of rice milk, but this is optional. To make each crêpe, heat ¼ teaspoon coconut oil on medium-high heat in a small pan. Add a thin layer of batter that spreads over the whole pan. Cook for about 1 minute, then use a thin spatula to loosen the edges of the crêpe before flipping over and cooking for another minute. Transfer to a cooling rack or plate, then make another crêpe!

 

For the purée:

·      3 C. Berries of choice

·      1-2 tsp Honey or Coconut Sap Crystals

·      1 tsp Coconut Oil

 

Combine the oil and berries in a small saucepan over low heat. Once the berries cook down to a sauce, add the sweetener. Remove from heat, and enjoy on top of your crêpes!

read more

Tangy Orange Quinoa Salad

2011 by Ava

A recipe by Ava Waits

 

The quinoa grain is a complete protein with a high content of iron and magnesium. Over 80% of U.S. population is deficient in magnesium, and having more of this mineral in your diet helps to relax muscles, ease cramps, build strong bones, support the heart, lower blood pressure, and help migraine headaches. Quinoa is also a non-gluten grain, and is a helpful substitute for people who are allergic or sensitive to wheat. This grain comes in white, red and black varieties.

 

1 cup quinoa, cooked by boiling in water until the liquid evaporates – (for quick cooking, rinse the grains, soak the quinoa in water overnight, and cook like you would rice. It should be ready in about 15-20 minutes)

A few sticks of celery, thinly chopped

¼ cup raisins (can be soaked in water for 10-15 minutes to make them plump)

½ cup sprouted sunflower seeds (soaked overnight in water, then rinsed every few hours for a day)

Top with 1 orange, pureed in a food processor. Let the salad sit for a few minutes to soak up the orange juice.

 

 

© 2011 Ava Waits

read more

Berry Mousse Tart Recipe

2011 by Ava

A recipe by Ava Waits

 

It’s nearly time to break out the pie recipes and get creative in your kitchen, but for those of you who can’t eat one or a few of the most popular Thanksgiving pies, I’m sharing this recipe so that you can still create a stunning dessert this holiday season.

Ingredients:

Please note that the amounts of these ingredients will need to be adjusted, based on the juiciness of the berries that you use.

 

1-1/2 cups raw cashews (soaked for 1-2 hours)

1 cup of the berries of your choice (try blueberries, blackberries, or raspberries)

½ cup almonds

½ cup walnuts

½ cup dates

Use miniature cupcake wrappers, or small bowls to serve the tarts

 

Directions:

Blend the berries and soaked cashews until very smooth in a food processor. It may be necessary to add a splash of water to this mix. If you’d like a slightly sweeter mousse, adding a few dates to the mousse will help.

Next, blend the almonds, walnuts, and dates in a food processor, to make the crumb layer for the bottom of the tart. Press the crumbs into the miniature cupcake wrappers or small serving bowls, then top with several spoonfuls of the berry cream. Decorate with a whole berry, and you’re done! It’s also a nice touch to freeze these before serving.

 

© 2011 Ava Waits

read more