When the Going Gets Rough-EAT BETTER AND SMARTER…

There is something that is on my mind that I have been thinking about for some time, and I wish to share it with you.
An old mentor of mine made a very wise statement that really stuck with me.
He said, “Jesse- when the going gets rough, eat better and eat smarter.”

Such simple words, yet how many of us actually follow through with this?

I know from personal experience, as well as professional, in working with my clients that when life starts to feel like it is getting out of hand, and there does not seem to be enough hours in the day to get the projects done, the first thing that takes a backseat is our health. We get up early, grab the coffee on the go, work like crazy for a couple of hours, realize its 3 p.m. and our brains are starting to feel like mush; we can’t think straight.

Then we realize…Ah, we didn’t have lunch!! We went the entire day without eating. And, yet we expect our brains to be functioning at peak performance. Does a car run without gasoline??!!

For me, I have learned (many times the HARD WAY) if my nutrition/health is not a #1 priority, how on earth do I expect to even accomplish all my goals for the day? For some of you, this means

• running a high profile company
• or a small private practice,
• managing employees,
• finishing work or home related projects,
• having the “mojo” energy to meet with potential clients and strategic alliances
• traveling frequently
• working long hours
• and if you have a family, finding time for them and then finding time to cook nourishing meals for them and for you?
• the laundry list goes on...........

Are you kidding, seems like an impossible task!!

Let me share with you from first hand experience, the tasks may get completed, but the price we pay is astronomical, maybe not in that moment, but eventually the candle does burn out!!! And what we are inevitably left with is attempting with a dull shovel to dig ourselves out of the trenches of severe anxiety, depression, constant insomnia, and digestive complaints that are significantly impacting our QUALITY OF LIFE.

Let me be very clear that I am not blaming people for their poor health. Rather, what I am hoping to share is that we all have the power to make very deliberate nutritional choices NOW that can create a course correction towards Peak Performance health; Nutritional decisions that can eliminate/manage anxiety, eliminate insomnia, eliminate exhaustion, and dramatically alleviate gas, bloating, intermittent diarrhea and constipation, and hopefully prevent more serious illnesses: a nervous breakdown; Ulcerative Colitis; Irritable Bowel; Crohn’s Disease, the list goes on.

YOU HAVE THE POWER TO MAKE THE NUTRITIONAL CHANGES THAT CAN ENABLE YOU TO EFFECTIVELY HANDLE AND MANAGE ALL THE CHALLENGES (PROFESSIONALLY AND PERSONALLY) THAT COME UP IN YOUR DAILY LIFE.

The question then becomes, when you do decide to make your health your #1 priority.

Those who think they have no time for healthy eating will sooner or later have to find time for illness.”

--Edward Stanley (1826-1893), from The Conduct of Life

So, now to offer a basket of hopefulness and some positive and concrete steps you can take TODAY to change your course correction towards Peak Performance Health, here is a free nutrition tip.

1. Always make the time for breakfast. I’m not talking about coffee and a muffin. This kind of morning meal is a surefire ticket to crash and burn later on. I’m also not talking about a zone bar. This is laden with preservatives, sugar, and other foods that do not nourish the body. It can contribute to anxiety, insomnia, and digestive problems.

So, what does constitute as a powerhouse breakfast to ensure optimal energy during the day, the ability to weather any stress that comes up throughout the day, AND promotes restful sleep at night???

I’m going to give you my secret weapon that my clients pay significant money to learn about in my 90-day, 120-day, and 5-month Peak Performance Nutritional Coaching Programs. I’m going to gift it to you, today, for FREE. It’s called the BASIC BREAKFAST SMOOTHIE

Basic Ingredients

15-20grams HIGH QUALITY protein powder,

1 scoop high potency green foods powder

12 oz raw nut mylk , such as almond mylk, brazil nut mylk, macadamia nut mylk. Believe me, it is SUPER easy and very economical to learn how to make your own nut mylk, this is something I teach my clients to do in my programs

½-1 cup cup dark frozen ORGANIC berries (think cherries for inflammation, blueberries for eyesight, raspberries for fiber, etc etc).

Dash of cinnamon (great for regulating our blood sugar)

Dash of a nourishing natural sweetener: stevia powder, zylitol, or raw agave to sweeten

Additions:

maca a superfood adaptogenic powdered root, excellent for stamina, fertility, hormone balance
Bee pollen for extra protein, amino acids, enzyme support
Buffered C Powder for immunity, adrenal support, allergies
Spirulina for extra protein
Raw chocolate powder to tonify the nerves and provide stimulation without feeling caffeinated

Learning how to create Your Ultimate Peak Performance Smoothies for your particular needs is a critical piece. What you put into your smoothie, the quality of those ingredients, and the ability to know what additions to use and when determines what benefits you will get.

This is why it is so valuable to work with a qualified, integrative nutritional coach to help you navigate those details. For example, whey protein (from cows that graze on grass) might be fantastic as your protein source in your Peak Performance smoothie. But for someone with a sensitivity to dairy, like myself, it can literally be like poison to the body. Or bananas might be marvelous to add into smoothies for one person, but for another might spike their blood sugar and cause them to crash and burn later in the day.

These are some of the questions I can help you answer as we customize your program.

For the months of March and April, I am gifting 30-minute complimentary phone consultations to guide you towards defining your goals.
Call me immediately to set up your complimentary consultation.
Jesseca Logan, B.A. CNC.
Thrive By Design
Integrative Nutritional Coaching Programs for Peak Performance and Digestive Wellness
707.478.0995
707.824.1981

How to create fantastically flavorful "comfort" foods that truly nourish the body.

As we have officially come into the winter months, I have been experiencing a deep need to turn inward. My typical summer and fall daily exercise regimen of running and ashtanga yoga has been replaced by more walking and a softer ashtanga practice. This seems to be what my body wants to do these days (I am consciously choosing to ignore the inner chatter that says this is not enough, and I must go go go.)

As I develop greater awareness, I now feel my body frequently gives me all the cues I need to support optimal health and wellness. As I play with this notion of paying mindful attention to my body, I notice a pattern. A pattern that has likely been there since my conception. Yet, in all the flurry of growing up and the unfortunate speed of light pace many of us now live our lives, this pattern, FOR ME, has gone unheard.

As I begin to pay closer attention to my body, that pattern I now see, is a persistent, albeit gentle need to be in harmony with the changing seasons. For example, I now pay attention to Summer being a time to relish the outdoors, exercise frequently, eat RAW, VEGAN food (think abundant dark leafy alkaline greens- collards, arugula, watercress, spinach, kale, mizuna, mache, sprouts of all kinds, edible weeds like purslane) as frequently as possible, for at least 2 of your 3 daily meals.

Fall, my body tells me to slow its intense exercise regimen, begin adding in some more fibrous, alkaline rich foods (organic apples, pears, persimmons, grapes, figs) as these foods are nourishing, satiating, and cleansing. Fall is one of the perfect opportunities to begin simplifying eating, and do some light cleansing to prepare the body for the harsher, heartier winter months.

This brings me to winter; classically a time of hibernation and eating in a way that is designed to generate more heat in the body, so as to keep us warm through the cold winter months. Our exercise slows, our metabolism slows to conserve energy, and our eating of heavy, and rich comfort food INCREASES. This is often a time in which people (myself included) reach out for childhood comfort foods in attempt to nurture their souls . NOT A PREFERABLE COMBINATION FOR HEALTHY WEIGHT MANAGEMENT OR SPIRITUAL AWARENESS.
The downside of satisfying our need for instant comfort is these foods are often rich in butter, dairy, flour, and high glycemic starchy foods (think mashed potatoes and gravy or meatloaf and gravy).

These poor "comfort" food choices are high in saturated fat, can contribute to severe food sensitivities, can create mucous and congestion in the sinus cavities and stimulate fluctuating blood sugar levels. Additionally, these foods are sedating and slowing, contributing to stagnancy and creating an added burden on the liver. Let's not forget to mention the extra UNWANTED pounds that these less than optimal food choices place on our bodies.

For us women, these "comfort foods" seem to comfort us all the way down to our thighs and tushes. Then, they have the audacity to just sit there, as if they are our friends, comforting us in times of need. With friends like that, who needs enemies?

In my practice as a Clinical Nutritional Consultant and Therapeutic Personal Chef, I help people learn how to make OPTIMAL choices when they are truly yearning for those comfort foods. There are a limitless supply of absolutely delicious, soul satisfying, and body slimming, nourishing foods that can meet the needs of even the pickiest of "comfort food" junkies.

I call this process making "lateral" shifts. It is helping to shift my clients' perspective from one of deprivation (denying themselves their "perceived" favorite foods) to one of limitless possibilities (what an opportunity we have to experiment turning our favorite foods into a meal that is soul satisfying, nutrient rich, and symptom free). One that makes our bodies and our minds feel good long after we have eaten the meal, rather than one that makes us feel bloated, gassy, congested, inflamed, guilty, and our minds thick, unable to focus.

Wouldn't you rather eat a delicious, tasty, nourishing meal that makes you feel energized, svelte, satisfied, clear headed, focused??? Absoluletey, where do I sign up??

One of my favorite recipes for nourishing my body, and providing comfort to my "soul" is my Lentil Nutlicious Loaf/Shiitake Mushroom Sauce. This is a truly healing, comfort food that is appropriate when one is yearning for the classic meatloaf and gravy dish in the cold, bitter, winter months.

Nourishing Lentil Nutlicious Loaf/Herbed Shiitake Mushroom Sauce............................

This is my vegetarian version of "meatloaf." It has the same texture of traditional meatloaf, and is just as rich and flavorful, without any meat and high sugar ketchup. I love to eat it with whole grain mustard or homemade BBQ sauce.

1 whole onion, chopped fine
1 Tablespoon coconut oil, or sub olive oil
2 cups cooked lentils, save 1/2 cup of the cooking liquid
1/2 cup quinoa flakes I like ancient harvest quinoa flakes, found in a box
1/2 cup toasted sunflower seeds, or use toasted, chopped walnuts
2 teaspoons dried sage
2 Tablespoons quinoa flour, or use coconut flour for a richer taste
2 whole eggs, beaten, organic and free range only
1/2 cup lentil broth, or water
2 teaspoons apple cider vinegar, RAW with the mother
2 teaspoons tamari soy sauce, wheat free
1 Tablespoon sesame seeds, toasted
1/2 teaspoon fresh ground black pepper
1/4 teaspoon sea salt

1.Preheat oven to 350.
2. Saute onion in olive oil until translucent and slightly browned.
3. Mix ingredients except sesame seeds and place in greased loaf pan.
4. Sprinkle top with sesame seeds. Bake for 30 minutes covered, then for 10 minutes uncovered.
5. If you are in a hurry, you can shape patties and cook them on the griddle with bread crumbs, cornmeal, and/or more seeds on top and bottom.

Servings: 8
Yield: 1 loaf
Notes:
I think this dish is delicious. It is an adaptation from a book that I've had for years that I am just now starting to work with. The book is called The New Laurel Kitchen.
I love to eat this Lentil Nutlicious Loaf with spicy whole grain mustard, homemade ketchup or BBQ sauce. (Please stay as far away as possible from conventional ketchup and bbq sauce as they are loaded with high fructose corn syrup, additives, and flavorings, and other ingredients that are not beneficial to optimal health).

I also love to vary the spices in this dish. This one calls for sage. I love using a hearty healing shiitake mushroom gravy over the loaf when I make it with sage, the flavors so compliment one another. Or I'll make a gluten/dairy free Bechemel sauce with coconut flour, ghee, and salt.
Feel free to experiment, use thyme one day, and then indian spices the next. I have a vision of turning this into a variation of one of my old childhood favorite recipes; Chicken Divan.

To make the Herbed Shiitake Mushroom Sauce
6 medium shiitake mushroom, dried
1 1/2 cups filtered water
2 teaspoons olive oil
1/2 cup onion, finely chopped
8 ounces mushroom, crimini, sliced
pinch salt
1 1/2 Tablespoons kuzu
5 1/2 Tablespoons tamari soy sauce
black pepper to taste


1. Soak dried shiitakes in warm water until soft. Drain through a filter and save soaking liquid.
Remove stems and slice caps. Set aside
2. In a small pot, saute onion, sliced crimini mushrooms, and a pinch of salt in oil until they
are soft and browned.
3. Add the kuzu to the reserved soaking liquid, stirring to dissolve. Add this to the mushroom
onion mixture along with the shoyu or tamari. Bring to a boil and simmer, covered for 20
minutes. Add pepper, additional salt if needed, and fresh cilantro
4. Serve over lentil nut loaf, sauteed sea scallops or petrale sole, or grains and
vegetables of choice.

LENTILS:
Lentils have a neutral thermic nature; mild flavor; diuretic; beneficial to the heart and circulation; stimulates the adrenal system; increases the vitality of the kidneys
(Pitchford, Healing with Whole Foods, 2003)

Lentils contain significant amounts of folate and magnesium. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream--a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.
Lentils are rich in magnesium, nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.

If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy.

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.

QUINOA:
High-energy protein. Quinoa is a complete protein; it includes all nine essential amino acids. It is particularly rich in the amino acid lysine, which is essential for tissue growth and repair. Eases digestion as it is GLUTEN FREE, which makes it an important food for those with wheat/gluten sensitivities. More calcium than milk. Quinoa is rich in manganese, as well as magnesium, iron, copper, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, DIABETES, and atherosclerosis.

The magnesium in quinoa helps to relax the blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease, and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

The manganese and copper in quinoa serve as co-factors for the enzyme super oxide dismutase (SOD) one of the most powerful antioxidants in the body that helps protect the mitochondria from oxidative damage created during energy production and guards other cells, such as red blood cells from injury by free radical damage.
(Bauman College Natural Chef Handbook, 2006)