ADAPT Certified Functional Health Coach
Behavior Change Specialist
12/2/2022 -
Imperfection and Thankfulness; Pumpkin Custard; Omega 3 to 6
Ratio
10/18/2022 -
Light for SAD; Eggs with Quinoa and Spinach; Blue Mist Shrub
08/16/2022 -
Hormesis, or what doesn't kill you...; Thai Beef Salad
05/19/2022 -
Eat For Energy; Chicken Laab; Intermittent Hypoxia Training
04/21/2022 -
Must Calories in = Calories out; Turkey Sausage; Clean Beauty
02/08/2022 -
Food Reintroductions; Inner Tennis; Flourless Chocolate Cake
07/22/2021 -
Return to Running; Mental Fitness Class; Homemade Hummus
05/10/2021 -
Identifying your saboteurs; Plantar fasciitis; Quinoa salad
03/25/2021 -
Dreams coming true; Bone broth soup
Anne Macaulay | First Thoughts
Greetings friends!
Here are my "First Thoughts" on mindset, real
food and behavior change.
Quote that I am pondering:
"We would worry less if we praised more. Thanksgiving is the enemy
of discontent and dissatisfaction." -H.A. Ironside. As a dog
trainer, I know that shifting from correcting what is wrong to
praising what is right changes the trainer for the better as much as
it does the dog.
--One of my favorite pictures of me and Cash and a relationship
built on praising what is right.
Some of my proudest moments
as a coach have been when clients tell me that noticing what is
right also works with their kids and spouse, not just the
dog! Looking for things to praise instead of things to criticize
changes your experience of the world and also leads to more good
things happening. What we focus on grows!
What I'm
trying to optimize: Omega-3 to
Omega-6 Ratios. Historically, our diet would have included roughly
equal amounts of Omega 3 and 6 fats, but the Standard American Diet
(aka SAD) is currently ten to twenty parts Omega 6 to one part Omega
3. You do need some Omega 6 fat (they are also essential fatty
acids), but nowhere near as much as we are eating! Omega 3 fats are
the 'good' fats found in salmon and other cold water fatty fish.
Omega-6 fats are found in refined seed oils such as sunflower and
soybean oil and also in fat from grain fed animals.
--Photo by Agto
Nugroho on Unsplash
How can you increase your Omega 3 and decrease your Omega 6?
Focus on eating things derived from greens not grains. You can get
Omega 3s from fish eating algae or from cows eating grass (albeit in
much smaller quantities). At the same time, reduce the amount of
Omega 6 fats you are eating by reducing processed food intake (tons
of soybean oil) and by cooking at home with olive oil or coconut oil
or grass-fed ghee. If you don't love fish, learn to enjoy it more by
cooking recipes that include your favorite flavors, like fish tacos.
If you don't eat fish, you may want to supplement with fish oil,
just be sure to choose carefully as rancid oil or heavy metal
toxicity would defeat the purpose! I stick with
Nordic Naturals.
What I’m re-reading: "The
Gifts of Imperfection" by Brené Brown. This is one of those
books I feel the urge to reread every couple of years. Brené is a
fabulous storyteller. She brings lightness and fun to a topic that
could be heavy. What does it take to let go of perfectionism, people
pleasing and hustling to fit in? How can you instead embrace
yourself with all your imperfections as being worthy of love and
belonging? This is a short read but a very big book.
What I've created for the pumpkin spice craze:
Gluten and Dairy Free Pumpkin Custard
I'm grateful that I
spent years reading cookbooks long before I had to amend my diet.
Now I'm quite good at creating things that work for both my health
and my taste buds!
Ingredients:
Instructions:
1. Pre-heat oven to 350 convection (it will take slightly longer to
cook in a conventional oven).
2. Grease one 8" soufflé dish
or 8 half cup ramekins with coconut oil.
3. Combine all
ingredients except coconut oil in a blender and blend until fully
combined, scraping down sides if necessary.
4. Transfer to
baking dishes and bake until a knife inserted in the middle comes
out with crumbs, but not wet, 25-35 minutes for ramekins, 75 minutes
for soufflé dish.
5. Let cool on a wire rack. Serve chilled or
at room temperature. Be sure to refrigerate any leftovers.
6.
Note: if you are watching your sugar intake, this recipe works fine
with much less sugar. I use 1/2 cup if I'm making it for guests but
1/4 cup or less if I'm making it for myself. Stevia would also work
fine here.
What's in bloom:
Asarina 'Joan Lorraine' The first and last flowers in the garden
are precious. This little climbing snapdragon was still in bloom
after Halloween had come and gone. It's shown here twining among the
seed pods of perennial sweet pea with zinnias in the background.
That's all for now.
Love, Anne
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