Showing posts with label at. Show all posts
Showing posts with label at. Show all posts
Sunday, March 22, 2015
Loving Our Bodies At Any Size
Ive had a love-hate (mostly hate) relationship with my body since I was twelve years old. Thats when I began dieting.
Recently, I was going through some old photographs – me at 12, me at 16, me at 19, me at 23 – and my jaw dropped. Wow. I was drop-dead gorgeous. A competitive swimmer from the time I was eight until I was 22, I had broad shoulders, muscular arms, washboard abs, well-defined thighs and calves. But what I felt at the time sure as heck did not reflect reality. See, I felt HUGE. Enormous. Rotund. I hated my body. I was embarrassed by my curves, my breasts.
Much of what I saw in the magazines, on television and in the movies influenced my perception. Born 25 years too late. If only I had grown up in the 1940s and 50s, when Ava Gardner, Jane Russell and Sophia Loren graced the covers and silver screen. Instead, I looked to Twiggy, Susan Dey and Karen Carpenter. And sadly, they all suffered from disordered eating and body dysmorphic issues.
Ask any woman if there is something about her body shed like to change and youll get a laundry list of answers: “I’d like a smaller butt...bigger breasts...tighter abs...longer legs...a thinner waist....” But the biggest complaint youll hear from women is that they "feel too fat.”
I kept myself out of yoga classes for years because, gulp, I didnt have "a yoga body." I had to slay a lot of demons and quell some very loud voices in my head before I finally mustered up the courage to just be on my mat in a room full of other people.
Hello? Curves ≠ Fat. And yet, every one of those beautiful women pictured above are considered "plus-size" models. Larger than a size 6 in the industry and youre plus size, whether youd actually fit into the clothing or not.
My friend Char whos a midwife is quick to remind me that women’s bodies are soft and round for a reason. Hips widen to accommodate the weight of a new life. And what we call "the pooch" – the slight roundness of the belly – stores needed estrogen. Heck, we have the ability to create and grow life, for heavens sake!
Dont get me wrong. Im not saying that "skinny" girls dont have their own hang-ups about their bodies. Its just that, well, since changing my relationship with food, Ive gone through quite a shapeshift the last 18 months – from being morbidly obese to shedding 140 pounds – and Im just learning to feel comfortable in my own skin.
The inimitable Gala Darling has been running a series of articles on Radical Self Love and shining the spotlight on body image.
I thought Id share some terrific tips from Ms. Darling on how to practice loving our bodies (at any size):
♥ Learn to use your body in a new way. Take a sex course or trapeze lessons. Wake yourself up to the myriad of ways in which you can surprise yourself.
♥ Take a life drawing class. You’ll develop an appreciation for different types of bodies, which might just make you love your own a little bit more.
♥ Throw away your scales. For real. Why do you need them? Baby, you don’t.
♥ Start to view food as fuel as opposed to some kind of enemy. Get educated about what you’re eating. Learn about additives and high-fructose corn syrup. Find out what you are really putting into your body. More importantly, learn what it does to your body – from the physical to the psychological effects. Knowledge is power.
♥ Drink more water! As well as being amazing for your skin and your insides, we often think we’re hungry when we’re actually really dehydrated. If you’re a compulsive snacker, making the switch to water can make a huge difference.
♥ Whenever you have a negative thought about your body, run these four questions through your mind:
♥ Realize that wanting to look like a Hollywood starlet is a very narrow and Western ideal. Hollywood is not everything and that version of “beauty” isn’t beautiful to a lot of cultures. Don’t be afraid to be different. Breaking the mold is how you get things done.
♥ Learn to accept yourself as you are. Your nose, the crinkle in your forehead, the curve of your belly, your long toes, all of these things make up the person you are. They add to your juiciness and uniqueness. This is who you are. No amount of self-loathing, worry or doubt will change those things. Love the one you’re with!
♥ The world is so big. Big enough that we can have 30,000,000 different types of beauty and they are ALL cool, ALL valid and ALL fabulous.
So do I love my body today? Absolutely. Feeling at home in my own skin...thats gonna be an ongoing process...but, I sure do love and appreciate this skin – stretch marks and all.
Tell me: How do you embrace and celebrate your body?
Recently, I was going through some old photographs – me at 12, me at 16, me at 19, me at 23 – and my jaw dropped. Wow. I was drop-dead gorgeous. A competitive swimmer from the time I was eight until I was 22, I had broad shoulders, muscular arms, washboard abs, well-defined thighs and calves. But what I felt at the time sure as heck did not reflect reality. See, I felt HUGE. Enormous. Rotund. I hated my body. I was embarrassed by my curves, my breasts.
Much of what I saw in the magazines, on television and in the movies influenced my perception. Born 25 years too late. If only I had grown up in the 1940s and 50s, when Ava Gardner, Jane Russell and Sophia Loren graced the covers and silver screen. Instead, I looked to Twiggy, Susan Dey and Karen Carpenter. And sadly, they all suffered from disordered eating and body dysmorphic issues.
Ask any woman if there is something about her body shed like to change and youll get a laundry list of answers: “I’d like a smaller butt...bigger breasts...tighter abs...longer legs...a thinner waist....” But the biggest complaint youll hear from women is that they "feel too fat.”
I kept myself out of yoga classes for years because, gulp, I didnt have "a yoga body." I had to slay a lot of demons and quell some very loud voices in my head before I finally mustered up the courage to just be on my mat in a room full of other people.
Hello? Curves ≠ Fat. And yet, every one of those beautiful women pictured above are considered "plus-size" models. Larger than a size 6 in the industry and youre plus size, whether youd actually fit into the clothing or not.
My friend Char whos a midwife is quick to remind me that women’s bodies are soft and round for a reason. Hips widen to accommodate the weight of a new life. And what we call "the pooch" – the slight roundness of the belly – stores needed estrogen. Heck, we have the ability to create and grow life, for heavens sake!
Dont get me wrong. Im not saying that "skinny" girls dont have their own hang-ups about their bodies. Its just that, well, since changing my relationship with food, Ive gone through quite a shapeshift the last 18 months – from being morbidly obese to shedding 140 pounds – and Im just learning to feel comfortable in my own skin.
The inimitable Gala Darling has been running a series of articles on Radical Self Love and shining the spotlight on body image.
I thought Id share some terrific tips from Ms. Darling on how to practice loving our bodies (at any size):
♥ Learn to use your body in a new way. Take a sex course or trapeze lessons. Wake yourself up to the myriad of ways in which you can surprise yourself.
♥ Take a life drawing class. You’ll develop an appreciation for different types of bodies, which might just make you love your own a little bit more.
♥ Throw away your scales. For real. Why do you need them? Baby, you don’t.
♥ Start to view food as fuel as opposed to some kind of enemy. Get educated about what you’re eating. Learn about additives and high-fructose corn syrup. Find out what you are really putting into your body. More importantly, learn what it does to your body – from the physical to the psychological effects. Knowledge is power.
♥ Drink more water! As well as being amazing for your skin and your insides, we often think we’re hungry when we’re actually really dehydrated. If you’re a compulsive snacker, making the switch to water can make a huge difference.
♥ Whenever you have a negative thought about your body, run these four questions through your mind:
- Is it true?
- Can you absolutely know that it’s true?
- How do you react when you believe that thought?
- Who would you be without that thought?
♥ Realize that wanting to look like a Hollywood starlet is a very narrow and Western ideal. Hollywood is not everything and that version of “beauty” isn’t beautiful to a lot of cultures. Don’t be afraid to be different. Breaking the mold is how you get things done.
♥ Learn to accept yourself as you are. Your nose, the crinkle in your forehead, the curve of your belly, your long toes, all of these things make up the person you are. They add to your juiciness and uniqueness. This is who you are. No amount of self-loathing, worry or doubt will change those things. Love the one you’re with!
♥ The world is so big. Big enough that we can have 30,000,000 different types of beauty and they are ALL cool, ALL valid and ALL fabulous.
So do I love my body today? Absolutely. Feeling at home in my own skin...thats gonna be an ongoing process...but, I sure do love and appreciate this skin – stretch marks and all.
Tell me: How do you embrace and celebrate your body?
Saturday, March 7, 2015
Jennifer Cornbleets Raw Vegan Jumble Berry Upside Down Cake A Big Hit At Sonoma County Raw Health Expo
Jennifers latest book on raw desserts.
Jennifer Cornbleet at Sonoma Countrys Raw Health Expo
Once again, Jennifer Cornbleet whips up a dish in minutes in front of an adoring crowd at the recent Raw Health Expo in Sebastopol. Jennifer has always been one of my favorite raw chefs and has been the inspiration for many of my healthful raw recipes. What sets her apart is her ability to make delicious dishes in minutes, not hours, and without the use of fancy or expensive equipment.
At this raw food demonstration, she made a beautiful upside-down cake with a mixture of seasonal fresh blueberries, raspberries and strawberries. She did this at the very end of the discussion of her latest book, "Raw For Dessert", in which this recipe can be found. As the time keeper started flashing cards saying, "15 minutes left", then "10 minutes left", I kept wondering when she was going to make this cake? Finally, with only 5 minutes to go she began whipping up the raw crust and scooping berries into a pan. Minutes later, after pressing two layers of berries and 2 layers of crust into a parchment lined cake pan, she quickly ran a knife around the edges, turned the pan upside down and voilà, a beautiful dessert! I will definitely be serving this at my next dinner party!
But How Healthful is this Cake?
Although raw desserts tend to be high in fat and calories, the ingredients of dates, nuts and coconut are natural, unprocessed and free of cholesterol. Jennifer points out that in raw recipes these ingredients take the place of processed sugar, high cholesterol butter and white flour found in traditional cake recipes. I did an analysis of the nutritional content of her recipe and found the recipe to be under 250 calories per slice (pretty good for a rich cake). Though high in fat (16.2 g of fat, 6.9 g of which is saturated), the fats come from omega 3 rich walnuts and tropical oils. In fact each slice has a whopping 1.3 grams of omega 3 essential fatty acid. In addition, each slice provides over 5 grams of fiber, far greater than what you would find in a traditionally made cake. I wouldnt call this cake a "health food" that you should consume everyday, but for a special dessert, this fresh and delicious dessert is a keeper.
With Jennifers permission, I will share this wonderful recipe with you. Here it is!
***
Jennifer Cornbleets Jumble Berry Upside-Down Cake
From her book, "Raw For Dessert"
[One 6 inch cake makes 8 servings]
The Berries
1 cup fresh blueberries
3/4 cup fresh raspberries
3/4 cup sliced fresh strawberries
1 tablespoon light agave syrup (optional)
The Shortbread Crust
1 cup unsweetened shredded dry coconut
1 cup raw English walnuts (unsoaked)
1/4 teaspoon salt
6 pitted Medjool dates
Place the berries and agave syrup in a mixing bowl, toss to combine and let sit for 5 minutes. She left out the agave syrup during the demonstration and I dont think its necessary either. But the agave will make it sweeter and juicier.
To make the shortbread crust, place the coconut, walnuts and salt in a food processor fitted with the S blade. Process until finely ground. Add the dates and process until the mixture begins to stick together. Dont over-process. Set crust aside.
Line a 6 inch cake pan with parchment paper. Place half of the berries on the paper and top with half of the crust, distributing it evenly. Press down with your hand to compact. Repeat with the remaining berries, and then cover with the remaining crust. Chill in the refrigerator for at least 30 minutes or up to 12 hours before serving.
To serve, run a knife around the edge of the pan to loosen the cake. Place a serving plate upside down on the cake pan. Invert, then lift the pan off. Remove the parchment.
Covered with plastic wrap and stored in the refrigerator, Jumble Berry Upside-Down Cake will keep for 2 days.
Per serving (with agave syrup): 247.4 calories, 16.2 g fat, 6.9 g saturated fat from tropical oils, 0 mg cholesterol, 3.2 g protein, 25.4 g carbohydrates and 5.4 g of fiber.
Per serving (without agave syrup): Reduced to 239.9 calories, 23.4 g carbohydrates and the rest of the nutrient values are the same as above.
Friday, March 6, 2015
Dr Michael Klaper Tells Raw Food Vegans What They Need To Know About Vitamin B12 At Raw Health Expo
This vegan lemon basil pesto contains B12-rich nutritional yeast
The Truth Is Refreshing at Sebastopol Raw Food Expo
On July 31st and August 1st I attended the Sonoma County Raw Health Expo in Sebastopol, California. I havent been to a raw food expo in a while. What I noticed this time was that the speakers were more realistic and forthright in their opinions about the few nutritional risks of a 100% raw food diet. In the past, many of the speakers would insist that everything that anyone could possibly need can be obtained from raw, live plants. I spent years studying this question. In fact my PhD dissertation topic was, "The Nutritional Adequacy of a Raw Food Vegan Diet". In this I concluded that you could not get adequate amounts of vitamins D and B12 from raw plants alone. For these you must supplement or eat foods that contain them. I also concluded that careful meal planning was required to ensure the adequate consumption of vitamins E and B2, calcium, iodine, iron, zinc and the amino acid, methionine. Since that study, I would add today that although the omega 3 fatty acid ALA is easily obtained in the raw food diet, the more important DHA and EPA omega 3 fatty acids are not. Although these are said to be manufactured by the body from ALA, it is now known that in most people this process is very inefficient and some people cannot make this conversion at all. A person who is on a 100% raw food diet for an extended period of time should have their blood tested for all essential vitamins, minerals and essential fatty acids, especially if they are pregnant or breast feeding.
Dr. Michael Klaper, a specialist in vegan nutrition, gave an excellent talk on vitamin B12. He clearly stated that you cannot get vitamin B12 from plants, period. There are several myths held by some of the early raw food pioneers that Dr. Klaper dispelled.
Myth Number One: You could get sufficient amounts of this nutrient from the B12 produced in your intestines by friendly bacteria.
Truth: Although it is true that bacteria in your intestines produce vitamin B12, it is produced well beyond the point where it would be absorbed.
Myth Number Two: B12 can be found on vegetables that are not washed because the bacteria-enriched dirt would supply adequate amounts of this critical nutrient.
Truth: This may be true in developing countries where unwashed vegetables are fertilized by human manure but it is not true in industrialized countries.
Myth Number Three: Raw food vegans who havent supplemented in years but show no deficiencies are OK.
Truth: Vitamin B12 is stored in the body and only a small amount of it is lost each day. It could take years for a person to develop a severe deficiency. Unfortunately, when it does, it could be irreversible.
Here are more highlights from Dr. Klapers talk:
Why We Need Vitamin B12
Vitamin B12, also known as cobalamin, is required for:
* Production of red blood cells. Deficiency leads to anemia.
* Healthy nerves and spinal cord. Deficiency could lead to irreversible spinal cord damage.
* Healthy brain function. Deficiency leads to dementia.
* Detoxification of homocysteine. Deficiency leads to elevated levels of the amino acid homocysteine which can damage arteries and lead to cardiovascular disease.
Are There Vegan B12 Sources?
The only real natural source of vitamin B12 are from microorganisms and the animals that consume them. There are no reliably good "natural vegan sources". It was once thought that tempeh, tofu, miso, shoya, tamari and umeboshi plums were sources but further analysis found no significant B12. It was also thought that seaweeds, algae, chlorella and spirulina were high in B12 however, it was found that they actually contain B12 "analogues". These analogues are structurally similar to vitamin B12 and can actually block the B12 receptors and increase the risk of deficiency.
Dr. Klaper recommends getting vitamin B12 from multiple sources like Vegetarian Support Formula Red Star Nutritional Yeast and B12 supplements. The most absorbable form of B12 supplements, according to Klaper, is hydroxocobalamin, and he recommends taking 5 micrograms daily or even a monthly injection.
The Most "At Risk" Individuals
Dr. Klaper said that the people most "at risk" for vitamin B12 deficiency are long term vegans and infants of vegans who are breast fed. He very strongly warned, "If a vegan nurses their child without taking vitamin B12 they are putting their child at risk!"
A big thanks to Dr. Klaper for his honesty and for spreading the word on this very important matter. It is easy to get swept away with being raw and wanting to do absolutely everything in a natural way. But vitamin B12 deficiency is very real and very dangerous.
For a raw food recipe that uses vitamin B12-rich nutritional yeast, see my Raw Vegan Lemon Basil Pesto with Raw Zucchini Spaghetti.
Subscribe to:
Posts (Atom)