Inflammation is at the root of most disease.  There are many anti-inflammatory foods, herbs, and spices that are easy to incorporate in your daily diet that will help reduce and prevent inflammation.  Try to eat from each Color Group several times each week. Use the spices as much as able - consider chai tea, curry powder, taco seasoning [with turmeric],  green tea with turmeric, ginger, & cinnamon as an easy way to get several at once.  These blends can be used in small or large amounts, based on your taste preference.   Experiment a little or look for recipes using the below veggies, fruits, spices, etc.  Enjoy!  
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I am sad, I eat
I am irritated with my mother, I eat
I am frustrated with myself, I eat
I am happy about my new apartment, I eat.             32 year old client
 
5 Helpful Ways to Sooth Yourself Without Food – a sampling of ideas
Mindful Meditation Techniques

• Count on your senses 1,2,3,4 ,5 – if all your thoughts are about food, focus on your other senses.  What do you smell, hear, how does the room temperature feel, what colors you can see, etc. 
• Breathe your way to calmness – focus on deep breaths in & out to the count of 4.

Change Your Thoughts, Change Your Eating

• Journal about what drives you to eat for comfort
• Laugh – it engages your mind and body physically.  Read a joke, look at a funny you tube video, keep funny pictures on the fridge door
• Have a Talisman. A talisman is an object thought to have magical powers or bring good luck, traditionally beads. It can be any object that you want though.  I like to keep seashells in my purse, pocket and on my desk.  When stressed, I can look at the natural beauty, feel the smooth surface and imagine where it had been before I found it. 

Calm and Relax Your Body

• Soothing Scents – think of a scent that brings good, calming memories and feelings.  Maybe the smell of magnolia from your favorite climbing tree as a child, or your mothers perfume, or the classics lavender, eucalyptus or lemon.
• Hydrotherapy – a soothing warm bath or shower feels like it is washing away the stress and negative emotions.  And it gets us in a quiet space alone which will allow you to decompress.

Distractions

• Get your hands busy – find an activity you enjoy that uses your hands – knitting, scrapbooking, painting, making soap, needle point, etc.  The goal is to keep your hands, and mind, busy.
• Mind Games – ones that challenge your brain. Sudoku, crossword puzzles, jigsaw puzzles, solitaire on the computer or with cards. 

Social Relationships

• Buddy System – this person is there for support, venting, and listening.  They are not there to solve a problem or tell you what to do but listen and offer non-judgmental support.
• Animal Companions – take the dog for a short walk, play with the cat and his favorite toy or just enjoy their funny expressions and feel their unconditional love for you. If you don’t have a pet, offer to walk your neighbors or consider volunteering at a shelter.  

Menopause can be one of a women's most challenging time in life.  Unusual feeling [hot flashes], changing moods and hormonal fluctuations are tough to navigate.  I want to share this information on a product multiple clients have used with success.  Each person will respond differently, of course, and effectiveness can take a month or 6 weeks to properly evaluate.    

  Proper nutrition during pregnancy is essential to support your baby’s growth and development
and to help you stay your healthiest. Give your baby the best possible start in life by eating
a variety of nutrient dense foods, avoiding potentially harmful foods, and taking the necessary
​food safety precautions.   
This PDF cover all of this info including caloric needs, nutrients with their benefits for baby & mom, foods containing the nutrient, and the amount recommended.  Foods to avoid and alternatives begins on page 4.  
Please contact me for more information or to get more in depth information.  
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