HEALTH AT EVERY SIZE
Health at Every Size - these are the buzz words around the internet these days. Are you healthy? Do you want to be healthier?
What is health? The World Health Organization defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Being healthier doesn't mean losing weight. To you it might mean:
- eating better (such as reducing processed foods)
- exercising/moving more
- stopping smoking
- working on that depression
We would like to introduce you to a blog series on Intuitive Eating. This blog is written by Danielle Lithwick M.A., founder of Move Out Of Madness. With over a decade of combined education and experience in nutrition, yoga, psychology, addiction counselling, mindfulness, and personal training, she believes that how we move and how we eat should nourish not only our bodies but also our minds. Her mission is to teach people how to take the simpler and saner approach to exercise and eating using a personalized, skills-based, and compassionate approach to change. Her coaching services are rooted in non-diet and weight-neutral approaches to health and in the values of education, empowerment and enjoyment. She lives in Ottawa, ON Canada.
To read the series of blogs click the links below:
- Principle #1: Reject The Diet Mentality
- Principle #2: Honor Your Hunger
- Principle #3: Make Peace With Food
- Principle #4: Challenge The Food Police
- Principle #5: Feel Your Fullness
- Principle #6: Discover The Satisfaction Factor
- Principle #7: Cope With Your Emotions Without Using Food
- Principle #8: Respect Your Body
- Principle #9: Exercise - Feel The Difference
- Principle #10: Honor Your Health With Gentle Nutrition
We are very happy to announce that we have a Registered Dietician on staff who will be writing our Health At Every Size series as well as answering a reader's question each month. You can read about Shari's philosophy and experience on our staff page. If you have a question for Shari, please email us at email@example.com.
Disclaimer: This advice is not intended to be a substitute for, nor does it replace, professional medical, health or nutritional advice.
Natural sweeteners - how to use them
Don't you just hate seeing the word "guilt-free" in a recipe's name? Like "guilt-free raisin cookies"?
I mean this just reinforces the idea that you should feel guilty if you eat certain foods (but not those raisin cookies) ...
Is there a point to this rant? Definitely! Here goes: if you want to eat something, just eat it. And savor it while being fully present.
The same thing goes for sweeteners: simply select real sweeteners instead of artificial ones with zero calories (but loads of nasty side-effects).
What do I mean by "real sweeteners'? Great question my friend: just keep reading.
Examples of healthy sweeteners
I'd like to highlight something here: the following sweeteners may be healthier than conventional ones. But it doesn't mean that excessive consumption is harmless. So, keep these as a treat:
- Muscovado sugar
- Unsulfured molasses
Wondering how to use these when baking? No worries, I've got you covered.
Instead of white or light brown granulated sugar...
Use sucanat also known as 'evaporated cane juice'. Date sugar and maple sugar are other alternatives.
Good to know:
- Sucanat tastes slightly like molasses. You may or may not like this flavor in your baking. Or you may not even notice it depending on the flavor of the other ingredients you're using.
- Sucanat can consist of relatively large granules. To replicate the texture of white sugar in your baking, simply pulse it a few times in a food processor.
- To replicate the moisture of light brown sugar, add 1 1/2 tablespoon of honey (or molasses) to 1 cup of sucanat.
Instead of dark brown granulated sugar...
Try muscovado sugar (also called Barbados sugar). This sugar 'behaves' just like dark brown sugar in terms of color and taste but has the advantage of being unrefined.
Good to know:
- You can use muscovado sugar instead of light brown sugar since both have a similar moisture level. However, the muscovado sugar has a much more pronounced molasses flavor compared to sucanat.
- You can also substitute 3/4 cup of sugar with 1 cup of molasses. Reduce the liquid by ¼ cup for each cup of molasses you use. And instead of baking powder, use 1/2 teaspoon of baking soda instead.
Instead of corn syrup...
Use honey - it should work pretty well unless you're making candy.
Good to know:
- If your recipe calls for 1 cup of corn syrup, use 1 cup of sucanat plus a liquid such as water or coconut milk (check your recipe).
Don't think you can quit sugar (or other habits that aren't serving you)? Then try this FREE five-day email course - it will help you identify thoughts that are keeping you stuck.
Submitted by: Shari
Feel free to post about your own journey with Health At Every Size, any questions you may have or suggestions for future topics on our Facebook page. Shari also has her own webpage https://thestrategicrd.com/ .