Reflections of My Sugar Habits + Savoury Kale and Onion Waffles

I am on day three of no sugar and so far, things are going great! I think a big part of this has to do with the fact that I don't eat a ton of sugar as it is, but I definitely sneak in more then I am aware of. Last night after a taco salad dinner I was craving something sweet pretty fiercely but I drank some lemon water and it subsided pretty quickly. Yay!I also gently reminded myself why I was doing this. It's not about deprivation or losing weight, it's about doing something kind for myself and my body. It's about feeling healthy and free of any addictive feelings associated with the sweet stuff. It's about better sleep and observing my body and what it needs from me. 

I've always been drawn to sweet over savory and it may have to do with the amount of sugary foods we ate as children. This is not me placing any blame whats so ever towards my parents. I know they did the best they could with the knowledge they had at the time. And hey, it was the 80's, the era of quick, fast, convent and everything from a box. Can you say hello Hamburger Helper!

I remember fondly going to this adorable little candy store, Sweet Additions, with my mom and brothers and picking out all my favorite treats. It's a memory I hold dear to me however, I think the amount of sugar I ate as a kid is unbelievable now and was probably what left me with my sweet addiction today. However, the memories I will forever hold dear because it was something special that we did with my mom. It was "our" place and I love her for creating something like that for us. 

Today those kinds of sweets just aren't part of my diet. What is however, as I mentioned in this post, are the natural, whole foods variations. Since I am sugar-free for a month I am trying to come up with some creative breakfast, lunch and dinner idea. Most of my breakfasts can be on the sweet side so I'm using Pinterest anything else to gain some inspiration.

I came up with this variation of waffle because it totally satisfies what I'm craving. I think you could eat this one for breakfast, lunch and dinner. 

Please meet my Savoury Kale and Onion Waffles. They are dreamy...

Savory Waffles 2

Savoury Kale and Onion WafflesMakes 2 waffles

What you'll need // Waffle Maker * 4 eggs * 2 tbsp coconut flour * 4 tbsp full-fat coconut milk * 1 tbsp coconut oil (for waffle maker) * 2 cups kale (chopped into small bits) * 1 small white or sweet onion * Micro greens for topping * Red Pepper Cashew Cream (recipe below)

How to make // 1. Begin by whisking the eggs in a medium bowl. Add in the coconut flour and full-fat coconut milk and combine thoroughly. 2. In a pan, saute onions until translucent and add kale. Sauté for about 5 minutes. Set aside to cool. You don't want to add the hot mixture to the egg mixture as it may begin to cook the eggs. At this time, turn on your waffle maker and allow for it to heat up. 3. Once kale and onion mixture has cooled, add to egg mixture and combine. Use about 1/2 a tsp of coconut oil on the waffle maker and using a 1/2 cup measuring cup, scoop out some of the mixture and place in the center of the waffle maker, close lid and allow to cook. (make sure you know how to use your waffle maker :) ) 4. When waffle is ready, place on plate and top with micro greens and red pepper cashew cream (recipe below)5. Enjoy!

Red Pepper Cashew Cream

What you'll need //* 1 cup cashews, soaked for 1 hour up to overnight* 1 tsp rice vinegar* 3/4-1 cup water* 1 small lemon* Pinch of sea salt* Jar of roasted red pepper or I used a jar of roasted red peppers, eggplant and garlic tapenade mixture I found at Trader Joe's. 

How to make // (make this ahead of time)1. Place soaked cashews in blender and begin by adding 1/2 cup water, adding more as necessary. You don't want to add too much because it become too liquified and not creamy. Blend until smooth. 2. Add the rice vinegar, sea salt, and lemon juice and continue to blend for a few seconds. Last, add in the roasted red peppers or the tapenade and combine for about 45 more seconds or until well combined, smooth and creamy. 3. Place in some kind of storage container and store in fridge for up to a 5 days. I always have some kind of cashew cream made and ready in the fridge. 

Savory Waffles

Stay Committed Even When It Seems No One Supports You

"Stay committed to your decisions, but stay flexible in your approach."- Tony Robbins

Stay Committed to Your Wellness Even When it Seems No One Supports You

Any time we try something new it’s always exciting in the beginning. Transitioning to a health-focused, wellness first lifestyle is no different. I get totally excited when I hear of something new that will help reinvigorate my wellness routine. However, staying committed to it isn’t always easy, especially when it feels like you have little or no support. 

We often get on a roll, full speed ahead and at some point, especially if the routine becomes too time consuming or hard or we feel all alone, we loose our steam and eventually let it fall to the wayside. We lose our committed purpose. 

I was lucky enough to transition into a plant-based diet with my husband and because we had each other to hold on to when the naysayers came out swinging, or in the beginning when we were still craving some of our old favorites, it made staying committed in the early days very easy. However, this isn’t always the case. Many people feel the pull to become healthier without having someone to transition into it with and often what they discover is resistance from others.

When we went plant-bases, a lot of people were curious and asked many questions, which we were happy to openly chat about. However, there were definitely those that liked to point out why our decision was flawed, and placed a ton of judgment on us. There were also those that would still try to get us to eat things we no longer wanted to eat or they would tease us about our decision. It hurt and I felt betrayed and in some cases, disrespected.

At times I would get so mad I felt like I was seeing red. I’d roll my eyes (hopefully without them seeing) and go into my long-winded pitch about how if they knew how animals were treated on these factory farms they wouldn’t be able to eat meat either. I had all my defensive points mapped out, ready to use when the moment was right.

Eventually, my husband and I realized that the best way to spread our message was to live it with grace. We had to find a way to be okay with the comments and stay true to what we believed in.

This goes for anything new and unconventional that we do in our lives. Sometimes people, unbeknownst to them, are acting a certain way out of fear. They don’t want you to change because often, when others make positive changes in their lives, it can remind us that we need to change too.

In the end I realized several thing and wanted to share them with you today as a tool for you when things start to feel a little difficult but I want to say this first. You are so much stronger then you realize. The choice you’ve made to be healthier and happier is brave and courageous. The changes you are making in your life, you should be proud. Very proud. And, I am here for you every step of the way.

Tips for Staying Committed to Your Path

Find Your Tribe Any time we try something new it’s really important to find people who are on a similar journey that can support you in yours. It is so much easier to stay committed to change when we know we have a group of like-minded people to talk to, especially in our moment of weakness but also during times of excitement.

Recently I spoke at a 90-day weight lose challenge where a group of about thirty women competed to lose the most weight. Although it was a fun competition what I say was a group of amazing women who came together to support and encourage each other on this journey for better health and happiness. This is a tribe.

You can lean on each other, celebrate your triumphs opening as well as your fears. It’s truly amazing to have people you can turn and talk for hours on end about your mutual interest.

If you feel like Savoury Soul Wellness is part of your tribe I encourage you to reach out to me. Tell me what’s going on and where you need support. That’s why I am here.

Communicate Kindly Other people’s opinions of us can hurt. Especially when it’s someone we love and trust and they aren’t giving us the support we need to succeed. No one likes to feel judged, especially when we are doing something for ourselves that feels authentic and makes us happy and healthy.

However, something I’ve learned is that it’s okay if not everyone agrees with what we are doing and we don’t have to get into a shouting match to prove that we are right. I’ve learned to communicate kindly to them, which may look something like this:

“I know you may not agree with or understand why I am doing ________ but please know that it feels right to me and makes me happy and that’s really what is important, right? I respect you and how you choose to live your life and all I ask is for the same in return.”

People seem to be a lot more curious and understanding when I approach it with love instead of venom and more judgment. Who would have thought? ☺

Stay True to Yourself When it comes down to it, you are the only one you really have to answer to. At the end of the day, are you living your life for you or for someone else?

We live in a world where we are told we have to put everyone else and their needs first, which, to some extent, is a great way to live. However, if it is compromising on what you really, truly want then you have to stay true to yourself and do what makes you happy.

Treat It As An Opportunity Challenging times and situations are a huge opportunity for growth. Never has anything been more true and I believe we are constantly given similar opportunities that challenge our beliefs and create change in order for us become the person we are meant to be. We need these challenges to push and expand us in ways we may not do so otherwise.

Even when something seems hard, try to step back and look at in from a different perspective. How can you approach it differently then you have in the past? Try to see the other person’s perspective and apply compassion towards your response. Maybe they are just scared you are going to change so much they may not connect with you anymore. Even if that is so (and it’s absolutely okay as well), try and see where they are coming from and help them understand your goals.

Hire a Coach One of the best things you can do for yourself is to say yes to a life you love. This involves putting you first and when you don’t have the support in your inner circle, a coach is someone who is kind of like your own personal cheerleader. We hold you accountable with lots of encouragement, and sometimes a little tough love. Most importantly, as a coach myself, my biggest goal and hope is that my clients finds a life they truly love and I will do whatever it takes to help them get there. I help them realize what steps need to be taken to get aligned with that vision then stand by their side as they take each step.

You are on an incredible journey so never lose sight of that.

Photo Credit

Lemon Nana

My first post since returning from our trip! I'm excited to be back but to be honest, it's been hard getting my writing wheels turning again. I want so bad to update you on our trip, what I learned, what I took away from a month venturing around India, Cambodia and Thailand but I just can't seem to find the words, yet. Instead I'm sharing something delicious with you. Something I enjoyed daily while in Hampi and it's cool, refreshing and will be the perfect to sip on during the warmer spring and summer months.

The Lemon Nana.

When I first enjoyed one of these I quickly realized that the drink jacked up with sugar. Well, in all honesty, I was in complete denial and my hubs said 'babe, you know that thing is LOADED with sugar, right?" I replied by saying, (in total denial) "well, I'm sure there is a little but probably not nearly as much as you think."

I started asking for little or no sugar and my hubs was total, 100% right. , Psst! Don't tell him I said that!.)

I knew that this was going to be a new favorite when I returned home and I also knew that sugar wasn't something I was going to be adding either so I had to come up with something that I could add to sweeten things up a bit. When I took away the sweetness from my drink in Hampi it turned into a really tart and mint strong drink and I wasn't sure how I felt about that. I still drank them because it was extremely hot and muggy and they were, depict the lack of sweetness, refreshing. You need that sweetness to take the edge off a bit unless you love very tart and minty. 

When I made this the other day I actually didn't need any sweetener because the lemons that I purchased were more on the sweeter side rather than extremely tart and the mint wasn't overbearing. I added a little ginger and it was perfect for my taste buds. However, I know a lot of people would want to tame the tart beast a little so you can always add a little liquid stevia and that should do the trick without all the added junk. 

(TIP: With liquid stevia you want to start small and add from there. It's very concentrated and can overpower very quickly.)

This juice is quick and easy and totally delicious. Enjoy this refreshing juice traditionally or add a little ginger, either way, it's such a delight. 

Lemon Nana @savourysoulwellness

LEMON NANA

(1-2 glasses)

Lemon (5-6) Mint (1-3 small bunches) Liquid Stevia (start with 1 drop and add more if you want it sweeter) (Optional) Ginger (a small knob)

You will need a juicer to grind and juice the mint. Add all ingredients minus the stevia into your juicer. Pour into a glass and add one drop of liquid stevia, more if you like it sweeter.

Enjoy!

Lemon Nana @savourysoulwellness

Lemon Nana @savourysoulwellness

How to Make Diet Transformation An Adventure

While I'm away on my month-long adventure I have some friends here to help me share their experiences with adventure. Today Alison from alisonsmith.com is talking about how to make diet transformation an adventure because it totally is!  

I remember the day, vividly, when I had to make the decision to radically change my diet.

I was extremely sick, and I had no idea why. All I knew was that I had to make a move. I had to be the one to save myself because the myriad of specialists that I saw had no idea what was causing my illness.

The epiphany I experienced, at the point of realization when I intuitively knew that I was going to be the catalyst to my recovery, was very empowering. I had already waited a year and half for answers that did not come. I was living in a holding pattern waiting for a doctor to save me. But, in essence and reality, I had to save myself.

Hindsight is 20:20, right. But, at this point, I know that medical intervention is only one piece of any recovery puzzle. We as individuals have an incredible responsibility to take pointed action to reclaim our health, for ourselves. And, I look at that responsibility not as a burden, but as liberation.

All of us make important decisions each day; we decide whether we will roll with the punches, or wave the white flag of surrender. We make the decision on how we will react to adversity. And, our thoughts, in the end, determine our perception and experience of any trial and tribulation.

When radical changes need to be made in your life, you have the option to come out fighting with a smile on your face, or to retreat, ignore, and dive into anger and despair about your predicament. And, I don't know about you, but I would rather come out swinging than remaining unconscious to the amazing possibilities that lie ahead.

Do you know deep down inside that you need to change the way that you eat? Have you been resisting the process because you have no idea where to start? Do you feel overwhelmed? Everything that you are thinking and feeling is a valid reaction to the major shift that needs to take place. And, I believe that all of us need to honor how we feel. But once we acknowledge that we are fearful or overwhelmed that is the moment when we need to push forward.

I suggest that you look at diet transformation as the big adventure that it is. And, here are 10 ways to leap into that adventure:

1. Indulge in beautiful books: There is nothing better than a stack of books and a cup of tea -- at least that's my opinion. I love the look and feel of gorgeous books: I'm staring at a stack of them right now. Your diet transformation may include going gluten-free or sugar-free or introducing more RAW foods into your diet, and I think there is a great deal of inspiration and clarity to be had from getting your hands on some fabulous food books. I would suggest Superfoods by David Wolfe and Conscious Eating by Gabriel Cousens. Start your transformative adventure by getting educated. Gathering information is a wonderful way to squash fear and overwhelm because it provides you with direction and clarity.

2. Experiment, Baby!: I love to experiment in the kitchen. Since I live gluten-free, sugar-free, corn-free, and mostly vegetarian, I'm constantly experimenting with new recipes (and creating new recipes for my Food Love Friday blog post). There is a wealth of websites that focus in on recipes for those transitioning to a more clean and healthy diet. Create a bookmark folder in your browser, and start collecting the names of websites that specialize in the food you are interested in making. And, while you're at it, have fun in the kitchen! Food doesn't have to be complicated; it can be an amazing adventure.

3. Invite your friends on the journey: I think adventures are so much more fun when I have company with me. Now…beware! Some people in your life will not be open to trying new foods. In fact, they may criticize your decision to transform the way that you eat. Criticism is fine; in fact, it's natural. It's a reaction to change. Let your friends and family know that you are shifting to a more healthy diet, and you would love for them to join you on the ride. Some will come along, some will not. But it will be fun nonetheless -- just have a dinner party!

4. Find your tribe: Making lasting changes in your life is more plausible when you surround yourself with likeminded individuals. So, find your tribe! Go beyond asking your friends and family to join you on your diet transformation adventure. Get out there, online, in person, on Skype, on the phone…meet new people that have made the transition to a more healthy diet, and view them as the wealth of knowledge that they are. There are some wonderful Meet Up groups in every city (i.e. vegan potlucks, raw food potlucks, gluten-free clubs, etc.). Just go to Meetup.com.

5. See the health food store as a treasure chest: Health food stores are really off the hook now a days. They are so jam-packed with new and exciting products that it's easy to spend heaps of time perusing the goods. Visit your local health food store, and try out products that seem interesting. There are so many gluten-free products now that transitioning into a gluten-free diet is so much more easy than it was even 7 years ago.

6. Discover food alternatives: From the information that you gather at the beginning of your adventure, write down all of the alternatives that are available. For example, if you are going gluten-free, write down all of the flour alternatives and bread products that you enjoy. Make sure that your alternative list is extensive enough to provide you with variety, since it is the spice of life after all.

7. Create fun challenges: I love a challenge. Recently, I hosted a 21-Day Juicing Challenge on my website. It was amazing. 190 people signed-up, from all over the world, and we all drank one fresh juice each day for 21-Days. Simple. Challenges provide you with a fun way to maintain accountability. And, they are a fun way to connect with others doing the challenge with you. Here are some potential challenges for you: go gluten-free for 3 weeks; go sugar-free for 10 days; eat one new vegetable that you've never had each week for 6 weeks. Goodness…the possibilities for challenges are endless!

8. Soar with an open mind: Change is hard. And, when it comes to the food that we eat, we have some very strong beliefs and ideas that prevent us from making changes. Remember, to stay gentle with yourself. Keep an open mind. All you can do is complete the experiment. Discover how changing the way you eat transforms how YOU feel. And, do not be swayed by others because what works for them may not work for you and vise versa. You are a glorious individual that deserves a tailor made life and diet.

9. Grab inspiration: I gather a great deal of energy and motivation from hearing and watching the stories of others who have transformed their lives. In terms of diet transformation that ultimately revolutionizes life, I think the biggest bang for your buck is to watch documentaries like Food Matters, May I Be Frank, Forks Over Knives, Fat Sick & Nearly Dead, Raw Food Super Charge Me, or Crazy Sexy Cancer.

10. Share your knowledge: As you transform your diet, you will be accumulating a vast amount of new information and know-how. I say share that know-how with others who are interested in hearing it. Don't start preaching to people who are not ready to make a change in their lives. Just talk gently to those who are expressing interest, and show them that changing the way that you eat doesn't have to be the scary endeavor that most of us imagine it to be. It's an adventure that is filled with discovery, inspiration, transformation, and happiness in knowing that you have control over your destiny.

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Alison Smith is a neuroscientist, writer and a wellness junkie on a mission to promote self-care and self-love to those battling back to abundant health and happiness. Schooled by her own journey back to vibrant health and vitality, following a 7-year battle with Lyme Disease, Alison is the creator of alisonsmith.com and the FREE e-book, Recharge Your Body: 52 Smoothie & Juice Recipes. Alison is a sugar-free & gluten-free coach who lives and breathes by the motto: Live healthy. Live happy. Live now.