Food Addiction

Food addiction is an issue a lot more common that you might realize, and despite the biochemical similarity with other addictions, poses the challenge that we need food to survive.

The thought to day for this Mindful Monday is to recognize signs of food addiction, specially related to sugar – the most common of them all – and if you identify that might be an issue, what to do about it.

On the videos below (English and Portuguese available) me and Tatiana Azevedo, psychologist, share some insights with you, as part of the “What You are Hungry For?” series.

English version:

Portuguese version:

What Are you Hungry For?

We eat when we are hungry, but not only. Perhaps you are familiar with situations that lead you to eat because you were anxious, or sad, or happy to celebrate or yet, you had the best intention to have only a bite and ended up overindulging … again.

If that sounds familiar to you, I can almost guess that you also know the frustration of trying way too many diets, enrolling and cancelling quite a few gym memberships, and feel stuck in  a lifestyle that you so desperately want to change but either don’t know how, or you are longing for enough motivation or the right time to just do it. I hear you. I believe I’ve been through all these cycles myself, it’s not just willpower, it’s not just about food, and honestly:

willpower and motivation are overrated!

Today I had a chat with my dear friend Tatiana Azevedo, who is a psychologist with over 18 years experience in the field, and a journey through these issues herself.  Tatiana talks about the fact

we cannot change what is not known,

and shares tools and insights that anyone can put in practice right now, anywhere.

Below the interview in English:

Unlock the best of yourself: Detox 2019

Hello all!

New Year is just around the corner and with it all the inspiration for new beginnings, which also includes your lifestyle, health and wellbeing, why not?

More energy, healthier body weight, better mood and focus, hormone balance, improved digestion and sleep, are some of the many ore benefits this detox program can add to your life. The Detox program is also a whole opportunity to:

  • Tune in with your body and observe how different foods affect you for good or bad, everyone is different. These results and observations set the terrain for a long term sustainable plan.
  • Re-frame your mindset, which can contribute either to your success or failure in everything you set your mind on, the program itself is a mindset exercise, a game changer, that can be reflected on other aspects of your life too. In other words: let’s detox the mind too, no just the body.
  • Learn healthy foods can taste good and adjust to the whole family. The Detox Program is based in real and simple meals, it is an invite to a healthier lifestyle that you can maintain afterwards, with long lasting results. Enough of dieting and yo-yo results.

The Detox program goes beyond nutrition, the group creates a supportive environment that you feel you are not alone, it is fun and motivating. We also share lifestyle hints that can boost your detox and be easily incorporated into your routine, on body & mind levels:

it’s not just what you put on your fork, is what you think and how you feel, it’s a invite to re-connect and  re-integrate many aspects of yourself, perhaps an opportunity to feel yourself again, can you relate?

Every change is in some way a step out of our comfort zone, but you know what is cool about this Detox? We do not go cold turkey! Instead, we implement changes progressively,  is a gentle and effective approach, no radical changes  right off.

The Detox will last for 4 weeks, where we will meet weekly. The program starts on January 15th at 7 pm and includes:

 

Katiafoods2.jpg

  • 4 meetings
  • Booklet
  • Body Composition Analysis (before and after)
  • Online support group

In the first meeting, you receive your booklet with all general guidelines and some basic recipes, have your body weight composition (if you wish) by bio-impedance scale analysis, which gives an average of your lean and fat mass., followed by an orientation class. Right at the beginning you will have access to a closed group on Facebook, where we will keep in touch daily, with recipes, questions and motivation.

Registration is open!

Just contact me via phone or email and save your spot! Fee for the whole 4 weeks program is $149. Special discount for previous participants available.

 

Look what previous participants have to share about the program:

 

“My mind is clearer and I have more energy, I am less tired and less bloated.”

“I can’t say enough good things about the plan and about Katia’s wealth of knowledge.”

“I did lose weight10 pounds through the 3 – 4 weeks, I’m super happy about that!!”

“I would recommend KM Simple Health in a heart beat to anyone with the desire to change.”

“I am loving it! I initially wanted to do the detox to break some bad eating habits I have, with hopefully some weight loss, as a bonus. Katia gave excellent information … The Facebook group she created was SO helpful as it formed a community where we could share the highs and lows. Additionally to all that support, Katia was always on the other end of a phone to answer questions.”

“It radically changed my way of looking at food and how to lead a healthier life and this is being extended to my whole family!”

“I really have had fun rediscovering my love of cooking and food and the process has got me out of a food rut I was in.”

I am aware of how labels can trick you and how to look for the right products.” 

 

“Such a blessing to be able to embark on this lifestyle with Katia’s guidance!”

“Working with Katia has helped me find my old self.”

“After my detox program I felt much better with no symptoms of migraine and I also had my diverticulitis problem under control! I highly recommend this program!”

“Katia listens carefully and makes sure you understand how to follow the program. She helps you prepare for the challenges that life brings you so that you can be successful. She wants you to live life at your optimal levels, not just normal ones

 

“Just completed the Detox program with Katia and was amazed at how much better I could feel in just a few short weeks. Katia is fantastic! She has a wealth of knowledge and is compassionate, caring, encouraging and supportive.”

“We finished the program now and I can say that it was much more than I expected !!! Katia is a wonderful professional!”

“I have lost 10+ lbs and feel great “

“During the program, Katia gave us lots of information about health, nutrition, well being … giving us support and encouragement at every stage!”

 “At the beginning I thought it was just a diet, again, just one more nothing different. I was very surprised! I learned a lot about my own body. “

“What I liked the most with Katia is that she was on my side step by step. She gave me a lot of advice, tricks, and in any circumstances in my social life. I enjoy the program but most of all I enjoyed working with Katia.”

 

So, bring it on 2019! I am ready to start the year feeling great!

Are you embarking this journey with me? 

 

Cheers to health & vitality!

Katia

 

 

 

 

 

Paleo Zucchini Bread

Another fall recipe you don’t wanna miss is this zucchini bread! Fall has the best comfort food recipe ideas in my opinion, and most of them are quite flexible too, in case in you  like  to play with ingredients like I do.

Although this recipe is paleo, it’s not low carb, but can be. If you prefer less sugar, just use 1/4 cup of xylitol instead of honey and ta da! You have now a low carb recipe.

  • 1 1/2 cup of almond flour
  • 1/4 cup of honey or maple syrup (or xylitol for low carb version)
  • 3 eggs
  • 1 tbsp coconut oil
  • 1 tsp ground all spice
  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • 1 pinch of sea salt
  • 1 cup of grated zucchini
  • Optional: vanilla extract, cardamon, walnuts

Pre heat oven to 350F/180C. Mix all together, except the zucchini (and walnuts if you choose so), in a blender. Add the zucchini and mix gently, stirring with a spoon. If you choose to add walnuts (about 1/4 to 1/2 cup), add them at the end with the grated zucchini and stir gently. Drop the dough in a loaf tin greased with coconut oil or covered with parchment paper. Bake for approximately 1 hour, let it cool for  a bit and enjoy!

Banana Bread, Simple & Healthy

We just entered fall and the subtle lower temperature calls me for recipes like this: simple, fulfilling, comforting and packet with nutrients.

Ingredients:

  • 3 bananas
  • 3 eggs
  • 1 cup of oats
  • 1/2 cup almond flour
  • 1 tsp baking powder
  • 1 tsp vanilla extract (optional)
  • Coconut oil to grease
  • Optional: ground cinnamon, honey, dark chocolate chips.

Pre heat oven to 350F / 180C. Mix all ingredients together in  food processor, until the batter is smooth. Grease a loaf tin or small oven proof dish with coconut oil, or cover with parchment paper. Drop the batter into the greased/covered tin and bake for approximately 35 minutes. Remove from oven and enjoy!

You can play around with this recipe. If the bananas are not too ripe, you may add some honey, maple syrup or xylitol to sweeten the recipe to taste. You may add dark chocolate chips to the dough, or just cover the batter already in the oven tin with a bit of honey and cinnamon to make a crust.

Coffee and Diabetes type II

Good news for coffee lovers! A recent review was published associating coffee consumption and reduced risk of developing type 2 diabetes, likely due to the thermogenic, antioxidant and anti-inflammatory effects of coffee.

Did you also know that Coffea Cruda, a homeopathic remedy made from coffee, can help in cases of insomnia?

But before you go crazy about about a cuppa, note that in any case or study, circumstances should be looked individually. Let’s remember that depending on your genetics, you will metabolize caffeine differently, and some healthy conditions such as adrenal fatigue might aggravate with caffeine, each case is singular.