Nutrition – Page 3 – Kwynntessential Solutions

I scream, you scream, we all scream, for…CRAVINGS!!!

Earlier this month, I talked about appetite, gauging your hunger, and using that to determine what you eat. Another layer to your appetite is cravings. When you are trying to eat healthier and/or limit the carbs and junk food, do you get a craving for something sweet, fatty, or salty that makes you head to your cabinets or pantry for a little piece of happiness? Lord knows I do! In all of my years of a dietitian, I have yet to hear someone say that they crave carrots, Brussels sprouts, or broccoli. That’s why you need to eat something your taste buds are not actually longing for!

Side Note: If you have had those cravings (carrots, Brussels sprouts, broccoli, etc.), let me know in the comments. I want to acknowledge you and let you know how truly special you are!

We crave food for a number of reasons. It could be triggered by something external such as a smell or an advertisement. It could also be an internal cue such as craving for something we haven’t had in a while or something that our bodies are used to having quite often, like caffeine – coffee anyone? Regardless of how you were enticed to lust after the item, a war has just begun between your brain and your gut. Here are some things you can try to help reduce the cravings or even get rid of them:

Allow yourself to have a taste
Focus on the food or beverage
Limit distractions that take your attention away from eating
Try to eliminate any triggers (treats in the break room, aromas, commercials, etc.)
Slowly wean yourself from any foods to which you may be slightly addicted

Controlling your minds (because your gut is a second brain) and cravings are a beast! But, once you get better at this skill, you will be able to stop avoiding food, stop dieting, and eat what you want – in moderation, of course.

I am in the development stage of a product that will show you how this is done, and it is going to completely change the way that you look at food. Sign up for my email list so you can be one of the first to know when it is ready! It is going to be a GAME CHANGER!

A Royal Dinner?!

If you haven’t heard, there was a HUGE wedding this past Saturday. Prince Harry and Megan jumped the broom and became husband and wife. If you have ever planned a wedding, you know that the biggest expense is your reception. Why is it so expensive, you ask? Well one of the culprits is the food! The food can make or break your reception. You want to impress your guests and you want them to enjoy a nice meal. More importantly, you don’t want to pay for something no one likes or will talk about in a negative way. If the food is not good, you can bet your bottom dollar they will. Although I did not attend the Royal Wedding (I was told my invite got lost in the mail), I am sure their reception was filled with intricate, delicious food. Lets take a look at a few of their choices:

• Scottish langoustines wrapped in smoked salmon with citrus crème fraiche
• Grilled English asparagus wrapped in Cumbrian ham
• Garden pea panna cotta with quail eggs and lemon verbena
• Heritage tomato and basil tartare with balsamic pearls
• Poached free range chicken bound in a lightly spiced yoghurt with roasted apricot
• Croquette of confit Windsor lamb, roasted vegetables and shallot jam
• Warm asparagus spears with mozzarella and sun-blush tomatoes

close up of menu — Photo by Terje Sollie on Pexels.com

Fancy right?! Not really. The way the menu is worded really sets the tone of the dish. Your mouth was probably watering after reading that menu and these were just the appetizers! You too (YES YOU!) can have a fancy eloquent dinner of fit for your own royal court. Here are a few simple tips to be sure your meal is fit for kings and queens:

• Give your guests a detailed description of what they are going to eat using as little words as possible. You can use the origin of the food or cooking method as a descriptor “Grilled English Asparagus”, “Poached free range chicken”. You can also use the flavoring as a lead into the food item “Citrus crème fraiche”, “Lemon verbena”.
• Avoid serving foods known to cause bad breath like onion or garlic
• Include foods the mask or enhance the breath like mint or yogurt
• Offer plenty of water to allow guests to stay hydrated as well as rinse their pallets between food options
• Provide a clear beverage or something light in color as a second option (accidents happen)
• Try to include at least 2 different colors with each dish. This makes the food more appealing to the eye and your guests are more likely to gravitate towards it.
• Use foods you can find at your local farmers market to save money

This is great start for your next dinner party! I have some examples of eating with color in my 7 day meal planner. Take a look and take your event to the next level without spending next level funds. Now that’s what I call a party!

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Sleep

Getting enough rest/sleep consistently is a VERY important part of your health journey. You have to give your body time to refresh and reset itself. We use the least amount of energy when we sleep, so that is the prime time for our bodies to revitalize itself. A lack of sleep can affect our bodies in so many ways, such as:

Having a harder time learning new information
Slowing down the metabolism and increased weight (even if you are exercising)
Increased hunger or confusing hunger with actually needing rest
Putting yourself at risk of falling asleep during dangerous times like when we are driving
Mood swings: You’re more irritable and have less patience
Increased risk of heart disease and high blood pressure
Decreased ability for body to naturally fight cancer

Lower sleep hours leads to increased eating and portion sizes. This is because your hormone levels are low and there is little regulation of the appetite. In essence, sleep is closely related to our eating patterns. Allow yourself 6-8 hours of rest, relaxation, and sleep so that your body can perform at its maximum potential. Treat your body well and it will treat you well!

Romaine Recall

Recently, there has been a recall on Romaine lettuce grown in the Yuma, Arizona area due to an outbreak of E. Coli. E. Coli is a bacteria that can lead to serious illnesses including organ failure. The US Center for Disease Control has stated that unless you can be SURE that the lettuce you are consuming did not come from Yuma, Arizona, don’t eat it! If you still have any Romaine lettuce in your home, it is advised to be safe and throw it out. You also should avoid purchasing the lettuce at stores or when dining out. Washing the lettuce will not help, because the bacteria actually grows inside of the lettuce.

Even though we are not eating Romaine, you can use other leafy vegetables for the time being. That’s right! You can still enjoy a nice salad or add lettuce to your foods without causing harm to your body. Here are some suggestions that you can use:

Arugula

Kale

Spinach

Swiss Chard

Arugula Kale Spinach Swiss Chard

The deeper the color, the more nutrients the leafy vegetable holds. Use these the same you would with romaine. It can be the base of a salad or a garnish. If you need any ideas on what to do with these foods, leave a comment below.

Go Further With Food

This week I am going to showcase foods that are serve multiple purposes. Either these foods contain different nutrients or are full of ingredients that are truly beneficial to life. You may hear them referred to as “Super Foods”. Here is a list of my favorite foods that give you more bang for your buck: Continue reading “Go Further With Food”