Erin Lanahan Method

Signature method to get fit from the inside out!

Nutrition Tuesday- “Healthy Shopping- Part 2″ November 24, 2009

Hey all! I am back this week with part two of how to shop healthy for you and your family. Here’s the thing…it just fascinates me to learn how I can literally look better, age slower, heal myself, and feel amazing, just by knowing what to eat and doing what I know. The things we eat effect the way we think, and the way we think effects EVERYTHING in our lives!!! If you want to live a fitter life, you must start by changing what you eat, and that will then begin to make bigger shifts in you internally, and result in the manifestation of a life beyond your wildest dreams today. Is that something you want??? I’m going to assume that’s a yes, and continue with the 2nd half of how to shop for good quality, healthy produce, what to look for, and why to eat certain fruits and veggies.

Fist of all, fruits and veggies are seasonal. It’s important to eat the produce that is in season for a few reasons. Eating in season will assure you get tastier produce, and your body will get much more of what Nature intends for you at that time of year. Also, in season foods are less expensive. Depending on where you live, and the climate, there will be certain foods to look for to compliment your environment, thus giving your body everything it needs. Check out this link to learn more : http://blog.integrativenutrition.com/2008/04/16/seasonal-eating_43/

For example, spring time fruits and veggies are lighter, uplifting, and refreshing. They are meant to balance out the heavier foods we eat in the winter. Some foods that come into season for the spring are avocados, asparagus, lettuce, and sprouts. In the summer, it is best to eat foods like watermelon, peaches, raspberries, blueberries, and cucumbers. Some fall foods are sweet potatoes, pumpkin,  collard greens, brussel sprouts, butternut squash, acorn squash, apples, cranberries, and pomegranates. For winter, we are best off eating foods that warm us up (if we live in a colder climate) like wild mushrooms, turnips, potatoes, and onions.

Using herbs to flavor your food is also a great, healthy way to add flavor without salt. Fresh is always better to use and make sure you buy all different textures and avoid buying anything wilted looking.

Sweet veggies like yams, sweet potatoes, carrots, and onions, are great for adding the sweet taste into your diet and usually help people who have sugar cravings. Adding sweet veggies into your diet will almost guarantee the elimination or reduction of refined sugars such as cookies and cakes by curbing the sweet tooth.

Also, make sure you take advantage of the full flavor and healing properties of ginger and garlic. They are great for adding a zest to any dish as well as adding anti-biotic qualities. Ginger also helps sooth the stomach when it is upset.

As you can see, there is so much variety as far as fruits and veggies go. If you eat what is in season, then all throughout the year you will be feeding your body with the best nutrients, as well as keeping variety in your diet by switching it up and trying new things every few months.

Has this sparked any curiosity in you? I’d love to hear what you are thinking! Leave all questions and comments here for me on the blog.  Here’s To Your Health!!!

SEE BELOW FOR A GREAT FALL RECIPE :)

Stuffed Roasted Acorn

Posted on November 20th, 2009 by Integrative Nutrition

It’s that time of year.   Are you planning your Thanksgiving dinner menu?  Here is a recipe that is healthy and delicious!  Enjoy!

Stuffed Roasted Acorn

Prep Time:    10 minutes
Cooking Time:    45 minutes
Yields:    4 servings

Ingredients:   
2 acorn squash
2 tablespoons olive oil
2 cloves garlic, minced or pressed
Sea salt and pepper
½ cup toasted pumpkin seed, chopped
½ cup parsley, chopped

Stuffing:
1 tablespoon olive oil
1 onion, finely diced
1 tablespoon curry
¼ cup golden raisins or currants
1 cup cooked whole grain (quinoa, brown rice, millet, barley)
½ cup parsley, chopped
1 zucchini, diced
   
Directions:
1.    Preheat the oven to 375 degrees.
2.    Cut acorn squash in half and clean out seeds and fibers. Cut a very thin slice off bottom, so that acorn squash halves can sit flat like soup bowls.
3.    Brush with olive oil and distribute garlic evenly over 4 halves.
4.    Sprinkle with sea salt and pepper, place on a baking sheet and bake for 35 minutes.
5.    While squash is baking prepare stuffing.
6.    In a skillet heat oil and sauté onions, curry and raisins for 3 minutes. Add cooked grains andstir   for 5 minutes.
7.    Remove skillet from heat and mix in parsley and zucchini.
8.    Fill each squash cup with stuffing and top with chopped pumpkin seeds.
9.    Bake in the oven for 15-20 minutes or until the squash is soft (when a butter knife sinks into the squash with ease).
10.    Garnish with parsley and serve.

 

 

Nutrition Tuesday- “Healthy Shopping- Part 1″ November 16, 2009

What’s up guys and girls! Today I want to talk to you a little bit about Healthy Shopping. There is a lot to cover so for now, I just want to cover as much about PRODUCE as I can in one blog :)

First of all you want to look for 100% certified USDA organic fruits and veggies. Most regular supermarkets will not carry it, so I suggest shopping at your local health food store or farmers market from now on, if you want fresh, organic produce. The reason why organic is so much better is because there is no radiation, no bio-engineering (which is when the food is genetically altered with steroids and hormones), there are no pesticides used on the food, and the food has been grown with NON-synthetic fertilizers. You know how the saying goes…”You are what you eat.” So be aware of what you are putting into your body, and treat yourself with respect. If you cannot find organic, or it is just a little too pricey for your budget right now, then it’s ok. Eating an array of non-organic veggies and fruits is better than not at all. However, make sure you look for the PLU code on the food. Organic foods have a 5 digit number and begin with a 9. Conventional fruits/veggies, that are not organic, but aren’t bio-engineered either, have a 4 digit number. WATCH OUT for any fruit or veggies that has a 5 digit number beginning with an 8!!! This means they have been bio-engineered, which means they have been pumped with hormones and chemicals to make them grow bigger and faster. These have been proven to be cancer causing. Stay away from foods with a PLU code of 5 digits that begin with an 8!!!

The next thing I wan to talk about is color. It is important to fill your cart with an array of colors because each color serves our body in a specific way. We need all the colors in order to function the best.

Green Foods- some examples include: kale, collard greens, and mustard. Greens are the #1 missing ingredient from American diets today. They provide our bodies with calcium, magnesium, iron, zinc, vitamins A, C, and E, fiber, folic acid, and chlorophyl. They purify the blood, strengthen the immune system, and LIFT THE SPIRIT :) Experience an array of greens, but especially the dark leafy kind!

Red Foods- Red foods are rich in phytochemicals that reduce free radical damage, and support heart health and memory function. Some examples are: tomatoes, pomegranates, and red bell peppers.

Orange Foods- some examples include: oranges, sweet potatoes, and carrots. Just like our mothers said…orange foods help us see better! Orange foods support night vision, and the deep orange foods are rich in Beta Carotene and Vitamin C.

Yellow Foods- some examples include: yellow squash, yellow peppers, bananas, and pineapples. Yellow foods are great for improving our circulation and strengthening our immune system!

White Foods- some examples include: artichokes, fennel, parsnips, and onions. White foods are known for being like  “Nature’s Pharmacy.” They help reduce blood pressure and LDL cholesterol (the bad kind). Also, ginger, garlic, and onions have anti-viral and anti-bacterial phytochemicals so they can be used as natural antibiotics.

Blue and Purple Foods- some examples include grapes and eggplant. These foods are rich in very powerful antioxidants that prevent early signs of aging and heart disease!

Another thing to be looking for when shopping for produce is the TEXTURE. Different textures will ensure you are getting a variety of nutrients as well as a more interesting eating experience. Pick delicate and leafy textures, dense and strong, and others that are light and crispy. For example pair some arugula with sweet potatoes or roasted red peppers. This will make eating not only more interesting, but your meals will feel more filling as well.

Next week I will continue on the subject of Healthy Shopping. I intend to cover Seasonal Eating, Dairy, Meat, Fish, Sea Vegetables, Herbs and Spices, Cereals and Snacks, etc. over the next couple weeks. It is my goal to help create awareness among Americans about how to really shop and eat healthy for themselves and their families. As you know, I am attending New York’s Institute for Integrative Nutrtion, so I am learning just how much information there is that very few people are aware of. This makes it difficult for Americans to know what the truth is about how to feed themselves and others. Stay tuned! Also, if you have your own, personal questions about how to eat and shop healthy, please leave them here for me on the blog and I will be sure to address them!

 

Nutrition Tuesday- “Food for the Soul” November 8, 2009

Hey everyone! Yesssss I am back on the blog, YAY! There have been a lot of changes in my life recently and I have a lot on my plate. However, I am embracing all of it, because it is all amazing stuff and I feel so blessed that I get to have this life and do what I love everyday with people like you!

Ok, lets get down to fitness shall we??? Lately I have been doing a lot of reading, a ton of studying, personal development and growth, and feel as though I am expanding every day. That is a very cool feeling. Remember when I talked about Primary and Secondary Food a while back (see article to refer to)? Well, I have basically been feeding my soul with the best nutrients around…wisdom, awareness, spirituality, and new exercises and healing methods. That’s right people, my soul is being fed. Food that we eat is definitely becoming a secondary food to me, as I begin to get more and more fulfilled in the other areas i n my life. As I have said in previous articles, it is sooo important to have balance between your leisure time, work time, exercise time, spiritual practice time, school time, relationship time, etc. Also, find out what really feeds your soul and start serving yourself the right portions of it each day or week.

I have to share with you all just how excited I am to be back on the blog. I needed to take a small break to get some other things situated in my life, but now I am back with new ideas, fresh knowledge, and pure inspiration:)  I have so much to share with you over the coming months about what I am learning at New York’s Institution for Integrative Nutrition, what I am learning from my guru Karl List, and what I continue to learn every day just by living my life in alignment with my highest passion and purpose. I look forward to helping to educate you on how to make better food choices, how to shop for whole foods that you can trust, and how to eat in ways that satisfy you as well as keep your body at an ideal weight. Also, we will be exploring all the ways in which you may be able to feed your soul!

What types of things feed your soul that you know of? For example, what brings you pure joy and happiness? What things make you feel so good, to the core of your being? What things pull you into action without you having to try? What is the language of your heart? Let’s start there! Please leave all your questions and comments for me on the blog.I can’t wait, and look forward to, hearing from you and all about the cravings of your soul! Here’s To Your Health!!!

The Circle of Life is a great tool to use for you to make sure you are achieving balance in your persoanl and professional life!!!!

 

Nutrition Tuesday- “Primary Food/Secondary Food” October 6, 2009

You may have heard me talk a little bit about this before in previous posts, primary food and secondary food, and I bring it up again and again because I think it’s helpful. Once you have awareness that our bodies never lie, and that when we have cravings there is a legit reason for it, then you can start to deconstruct your cravings and feed yourself with what you really need instead of what you THINK you need.

We all are fed by Primary food as well as Secondary food. Primary food consists of Relationships, Career, Exercise, and Spirituality. Secondary food is the actual food on our plate. When a client is craving chocolate all the time, I usually start asking them questions about their primary food. Usually when someone is having massive cravings they feel they are being controlled by, it is more than likely because they are out of balance with something in their primary food. Bottom line is, we can eat all the food in the world, but if we are not being fed enough by our primary foods, we will never stop feeling hungry.  

Cravings can also be a result of  an imbalance in secondary food, for example too much salt or meat, causing a craving for colder, more liquid, sweet things. Our bodies are perfect instruments, that will always send us messages when we are out of balance, that make us do things to bring our bodies back into balance.

I urge you to look at every aspect in your life. Are you fulfilled in the relationship category? How’s your career and are you happy with it? Where are you spiritually? Do you have an outlet for practicing some form of spirituality or religion? Lastly, are you moving your body? All of these things will contribute to your overall sense of fulfillment. When fed by these things you will find you think of food a whole lot less.

At the same time, when you are really craving something in particular, like chocolate, or salty and/or savory snacks, start to deconstruct your cravings for such foods with awareness. Notice what you are  craving and also notice how you are feeling in that moment and what you are expecting that certain food to do for you. You must find out if you are eating because you need nutrients or if you are just trying to fill a void.

I hope I didn’t confuse you. If I did, please leave your questions and comments for me here. Here’s To Your Health!!!

Just to reinforce what I’ve said, see this short video

 

Nutrition Tuesday- “The Pain/Pleasure Dynamic” September 29, 2009

Everything we do, all the choices that we make, are all based on whether or not something causes us pain or pleasure. Tony Robbins talks a lot about this in his book, “Awaken the Giant Within.” For example, those who procrastinate put things off because the doing of them registers as more painful than the not doing of them. It is only when putting things off becomes more painful than taking action, that a procrastinator finally decides to take care of business. This is the same for everyone and everything.

When it comes to diet, some people associate pushing desert away with pain, while others feel complete pleasure by saying no to dessert. The person who gets more pleasure out of eating the cookie, is choosing short term pleasure, and will most likely suffer later when they are over weight and frustrated with their health, where the one who resists dessert is choosing long term pleasure, even though they must pass on the delicious cookie in the moment. This is not to say that eating a cookie is always long-term pain, but if you are wanting to lose body fat, most likely it is not the best choice, unless it’s your cheat for the week.

What I am saying is that all it takes is a simple shift in our thinking about what causes us pain or pleasure. Being aware of this can act as a guide to making healthier, wiser decisions. If I want to maintain a lean, healthy body, then I understand there are certain things I just shouldn’t eat most of the time or ever. Therefore, if I find myself reaching for a brownie or a piece of pizza, I ask myself, “Will this cause me long-term pleasure or long-term pain?” My goal is to always choose long-term pleasure over short-term pleasure the majority of the time because I prefer long-term happiness.  Ultimately, for me,  no food tastes as good as thin feels. Even if something tastes amazing in the moment, after it’s gone, or when I wake up the next morning, I will not feel as good if I ate junk than I will if I ate clean. I know this as a fact now, so I have been able to link bad eating habits with pain instead of pleasure. This is a very helpful tool I suggest trying. First of all, set your goals and your intentions for what you want to achieve. Then, based on those goals and intentions ask yourself before each decision you make if what you are about to do is going to cause you long-term pleasure or long-term pain and you’ll then know what to do. Usually if it leads to short-term pleasure or instant gratification, that typically means you will pay for it later!!! Keep me posted on how this works for you in your life! Please post all questions and comments here for me on the blog. Here’s To Your Health!!!

See this video below to help make new pain/pleasure associations. It’s gross though, so beware!

 

Nutrition Tuesday- “Be Aware” September 22, 2009

When we are kids we learn to eat for comfort, celebration, happiness, as a reward, or something to sooth our pain.

Do you struggle with cravings? Do you ever find yourself over eating? Or maybe you stick to a certain diet for a good while, but then find it impossible to keep going and remain fulfilled longer than 3 or 4 months. Well, there is a reason for these things. I wanted to bring this to your attention because I am hoping to bring you some awareness about why you do what you do.

You see, if you are suffering from major cravings you cannot seem to curb, or over eating, or get burnt out nutritionally from any one specific diet you’re on too long, then you are most likely entering a transformative place in your life. There are our primary foods, and our secondary foods. Primary food includes, career, relationships, spirituality, and exercise. Secondary food is actual food. However, if we are not fed first and foremost by our primary food, we may feel hungry for something all the time, until such time we get that void filled. A lot of people confuse the hunger for a primary food or foods for being a craving for a secondary food. This is a big problem, because secondary food cannot and will not EVER fill the needs we have for primary food.

Therefore I encourage you to start asking yourself questions. When you feel hungry, try drinking some water. If you are craving sugar, try eating a piece of fruit. If these things don’t help, most likely you are emotionally hungry and should really begin the search for what primary food your soul is craving. Otherwise you may over eat or jump from diet to diet. Also, when you feel like eating something unhealthy, pause first. Maybe go and meditate for 5 minutes, and then re-assess. It’s important to differentiate where your hunger is coming from so you can be aware of it and know a better approach to satisfying what’s really going on in your body.

Please let me know if this resonates with you. This is really just a glimpse into cravings and hunger and why our minds get to thinking we are hungry for the wrong things. I welcome any questions or comments you have for me here on the blog. Here’s To Your Health!!!

 

Nutrition Tuesday- “I LOVE Food!” September 15, 2009

 photo

Yep, that’s correct…I LOVE FOOD! I use to think this was a bad thing, but I have learned that there is a reason for that:) Last week I enrolled in Nutrition School at New York’s Institute for Integrative Nutrition. This school is absolutely amazing, and will teach me all about food and how we can use food to improve the quality of our lives.

You see, ever since I was a child, I have always loved food. It makes me happy. I like eating it, being around it, and cooking it for myself and others. I LOVE to feed people! I am absolutely fascinated by food, especially the more I learn about it, how it affects us, and how we can literally heal ourselves if we eat it correctly. I don’t know about you, but I like to feel good, and if I can find a way to eat healthy and feel good, and have all my cravings satisfied, then I just may believe I’ve died and gone to heaven LOL! Well, that’s precisely what I intend to do, even more so than I already have. This is why I’ve decided to further my education and knowledge by enrolling in such an innovative school. It not only focuses on food, but also, how to feed our bodies with things like spirituality, relationships, work, and exercise. If we are not fed in all of these areas, than we will always feel hungry and may mistake that for needing to eat food when we don’t, hence the growing rate of obesity.

I love food, and I love to feel good and help others feel good. I look forward to sharing with you everything that I will learn on my journey. I assure you there will be lots of good information for you to take with you in your tool box for life. I wish you well. Please leave all your questions or comments here for me on the blog. Here’s To Your Health!!!

 

NutritionTuesday- “Eating to Feel Good” September 9, 2009

WHAT’S YOUR BASKET FULL OF???

Well, hope you had a great Labor Day weekend and wore all the white in your closet just one last time LOL :) I actually got confused by the holiday yesterday and was thinking today was Monday, and therefore am just now getting this post up at 7:45 pm Tuesday. Sorry, I’m a bit late but at least it’s up!

Lately I have been researching all different kinds of diets, and philosophies because I have been very aware of the importance in eating the right foods for my individual body. One persons food is another persons poison. Also, certain diets such as Macrobiotic or Raw, as amazing as they are and as much as I recommend them, are just not good to do year round, for most people. I find that cycling these different theories based on bio-individuality, is the best solution for health and vigor.

For me, I am intuitively able to tell when my body needs me to be eating more protein, or when I am requiring lots of fruit or none at all. I go through phases of being really hungry all the time, and then there are times when I barely think of food. So it has been very helpful for me to learn how to keep a healthy diet throughout every phase my body’s cycle is in.

I am also becoming more and more aware of the quality of food I put into my system, and the energetic difference it makes on my daily life. Whole and/or Organic foods have a lasting effect on how good I feel overall, where foods that are somewhat processed can make me feel good for a little while, but eventually begin to drain me of my positive energy. For the most part I avoid eating meat because it is hard on the digestive system and it is a very low energy food. Let’s face it, meat is something that is DEAD, so you take on that DEAD ENERGY when you eat it. It’s not that I never eat it, just rarely. I choose to eat fish for my animal protein when I do, because it’s a little easier to process, but it tends to be high in mercury. It’s best to eat as much live foods (from sprouted grains, raw fruit, veggies, nuts, etc) as you can each meal, and we all need a certain amount of protein to sustain our strength, but again, the combination of these foods considered to be beneficial, vary for the individual. Every body has different needs.

I still eat a big steak every now and then, when my body tells me to. I have gotten my instrument so clean, that I am able to tell what my body needs and when, based on the cravings I am having. I also have learned to pay close attention to my cravings in order to differentiate from the things I think I’m craving vs. what I am actually craving.

The bottom line is, eat food to feel good. If you want to feel good for a few minutes or and hour or so, and that’s it…well, then go for the foods that do that for you. I personally like to feel good all day every day, and therefore choose to eat the foods that do that for me. Of course I am not perfect and therefore basically stick to a 90/10 rule, eating good energy foods 90% of the time and whatever I want for the other 10% :) Luckily for me I typically WANT to eat what make me feel good!

I know learning how to eat better can feel very overwhelming, but if you want a better life, you gotta start somewhere. Why not start with what you eat??? Eating clean will lead to an overall better life! I am happy to help you on your journey. Please leave all your questions and comments here for me on the blog. Here’s To Your Health!!!

 

Nutrition Tuesday- “The Craving Game” September 1, 2009

Happy Tuesday everybody! I hope you are having a great week thus far. I am feeling excited to be back to the blog and I’m feeling really refreshed after a week of no blogging! Instead of blogging last week, I decided to try a few new things and to explore and experiment as my research for future blog inspiration.

One thing I played around with was what to do when I just don’t want to eat the things I’ve been eating. Like, when egg whites and oatmeal and brown rice just aren’t cutting it anymore and all I want is SUGAR!!!!!! LOL, yes, this happens to even me sometimes, but what I have learned and continue to learn, is that this is not something to worry about. There is a real reason for why this happens.

My tendency is to go “OH NO…I’m loosing all control!!!” But this is not the case, especially if I really pay attention to what is happening in my body. My cravings for food and exercise were different last week. I was wanting to eat a lot more, craving sugar, and feeling more like doing long runs than doing circuit training in the gym. So, I decided to just go with what I felt. However, in the past I may have mistaken this shift in craving for depression or the need to binge on junk food and too much time in the gym. But I realize now, that actually, my body was legitimately wanting foods that satisfied a different nutrient requirement than what I’d previously been eating for the most part. At the same time, my body was craving more cardio. So in actuality, it wanted “more food” but then it wanted to use the extra food for fuel on my long runs…which makes perfect sense!

What I new I wanted was sugar, what I thought I wanted was chocolate, cookies, candy, cakes, comfort food, etc. What I did instead was a ton of fruit, prunes, high fiber cereal with agave syrup, almond milk, low glycemic chocolate, apple juice and Macro Greens, Ezekiel raisin toast with all natural peanut butter, and LARABARS:)  

You see, my diet consisted of mostly all natural, whole, organic foods, loaded with natural sugar, vitamins, minerals, and a ton of nutrients!!! I found that by following my cravings but looking for healthier alternatives for what I “thought” I wanted, I actually didn’t gain a pound, and in fact may have lost one or two. What does all this mean??? It means that our bodies know what they need and they require different nutrients at different times, depending on what’s going on inside of us. Therefore, it is good to follow those cravings as long as you make sure to make the healthiest choices available that satisfy the same cravings. For example, prunes instead of star burst, High fiber cereal with agave vs. sugar cereals, fresh fruit vs. cakes and sweets, and a couple bites of low glycemic chocolate vs Hershey’s. I also found that by purchasing my new amazing find…MACRO GREENS, from Whole Foods, my days felt highly nourished and my body a well working machine. By Thursday I had so much energy, I actually did a 70 minute run AND a circuit workout in the gym:) I was shocked, for having such a quick turn around from what I “thought” was the beginning of me slipping back into some bad, old habits!!! Wow, its amazing what can happen if you just LISTEN to your body’s needs and realize you should always eat to feel good, energetic and nourished!!!

So, are you experiencing any major cravings, falling off your diet, or making unhealthier choices now than you were? What are some of your eating habits and challenges? Let me help you play the Craving Game!!! Please leave all your questions and comments for me here on the blog. Here’s To Your Health!!!

Stock Photo of Papayas and cherries

 

 

Nutrition Tuesday- “What’s on the Menu??” August 18, 2009

 

Let’s get creative!!! Let Devon and Myself help you find yummy, healthy versions for your favorite cheats!!!

Ok so sitting here, thinking about what to write to you all, I had an idea. I think it would be fun for you guys to submit to me, here on the comment section of course, what your favorite foods and recipes are. They can be as unhealthy and fattening as you want. This is because I will take your recipes, and favorite foods, and between myself, and my friend and graduate of New York’s Institute of Integrative Nutrition,  Devon Crabtree, we will blog back to you soon after, with healthier versions of your favorites!!! What do you think?

I am very excited about this people, so I expect you to participate please! Send me your favorite snacks, meals, recipes, drinks (both alcoholic and non-alcoholic), etc!! Devon and I will come up with awesome, yummy, healthy alternatives to satisfy the same cravings. Yay! Let me know if you have any questions!!! Here’s To your Health!!!

 

 
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