The Other Kind of Flexibility

I’m a yoga teacher, so when I bring up flexibility, people usually think I’m talking about physical abilities and how far someone can get into a particular pose… which, let me just say, is definitely important for your general health and wellbeing. But you DON’T have to be flexible to begin a yoga practice!! Your flexibility levels are highly individualized. Start where you are. Leave comparison at the door. Tune into your body and you will notice the changes in it when you begin.

But that’s not the flexibility I’m talking about here. I’ve been pondering more and more about the kind of adaptability that we can tap into when something unexpected happens. THAT type of flexibility.

I recently wrote a post called “Chaotic or Calm?” about how planning ahead and having a routine in your daily life can help ease stress levels. Time management and budgeting are super important and I’ve found that having some set structure in one’s day can help us get more done and make the most of the hours we’ve got in a day, AND make the most of the dollars we’ve got in our bank accounts too!

So yes, having a regular routine can have a huge impact on the quality of life we experience.

That said, total rigidity in our schedules and habits can negate the benefits of set structure because, let’s face it… shit happens, crises occur, and surprises (both happy and challenging) can spring up at any time. And when that is going on, we need to decide how to deal with those unexpected events in ways that work with the time management and budgeting habits we’ve put into place.

So, you might be wondering how that can even be a thing?

Listen to me here, there’s freedom to be found in structure!

How…? First off, its crucial that you are able to recognize what your biggest priorities and non-negotiables are in your life. Which daily and weekly things are at the top of your list? You know the ones. Those things that if they don’t happen, everything else seems to slide sideways real quick. Those are the ones that you strive to keep in place on the regular because taking care of them and knowing you have a plan in place to support them will definitely lighten your daily decision making load and there’s been studies that show that having to make less decisions can reduce stress and feelings of overwhelm. Oh yeah! And that’s going to set you up for success!

So let’s call those things your baseline. It’s what sets the tone and structure of both your days and weeks. A few less things to have to actively think about because they are part of your everyday habits. Check!

Having that kind of routine in place frees up your decision making for the secondary levels in your life. These are typically things that pretty much have to happen at some point, but not necessarily in exactly the same way every week. So maybe this might look like deciding what groceries you are going to buy that week (and subsequently knowing what meals you’ll be making), or maybe you have time blocked off to work out but you need to decide what that will look like based on the weather. You know, stuff like that.

Those are the sorts of habits I’m encouraging you to put in place so you’ve got some sense of routine in your life that happens without you having to think on it too much.

There is, however, one big caveat I want to put out there though… you need to let go of complete and utter rigidity in your routine (wait, what?), because that can actually work against you in the long run. This is where flexibility can be your best friend!

What does this sort of flexibility look like?

Well, first of all it doesn’t mean that if something comes up and you can’t avoid dealing with it in a way that won’t disrupt the regular flow you’ve got in place that you end up abandoning all that you’ve worked so hard to put in place. Please don’t do that.

Rather, tell yourself “this is temporary, but unavoidable,” (like an illness or injury) or “this is a special opportunity that we don’t want to miss out on,” (such as family visiting from out of town or winning tickets to an amazing show) or “this is something that I wasn’t expecting to buy or pay for, but its necessary or a very good deal on something we use all the time,” (say if the furnace breaks, or the jars of pasta sauce your family loves is on case lot sale and you can save a bundle!) You know, those times when someone is ill, someone is visiting, or there’s an amazing sale on something you use all the time or something has broken and absolutely has to get repaired or replaced.

You’re allowed to make exceptions when you really have to, and this doesn’t mean you’ve failed or you’re weak, or you’re undisciplined.

When and if you find yourself in this situation, check in with yourself and your family if needed. Then take a moment to properly assess what’s going on and how important it is. Be super honest with yourself. If it is something that you really can’t ignore or put off, then make your decision, act accordingly, and get back to your regular routine as soon as possible.

Structure, flexibility, and freedom. Make the best use of them!

Chaotic or Calm? What’s the vibe as September rolls in?

How is it September already???

I absolutely love the summertime – it feels free and more fun and spontaneous!  Where I live, the days are LONG so it feels like there are actually more hours in a day, but I have a strong appreciation for September and getting back to my tried & true routine. A fresh start if you will.

The energy in September feels like a Second New Year to me!

When everyone in my house is back to the daily and weekly schedules they need to adhere to, whether it is work or school, my time management and budgeting tools get put into use full force.

In the past, when I tried to just wing it when dealing with everything my family had to do… well, let’s just say things didn’t go well!

As far as my TIME MANAGEMENT goes, my planner is how I keep things together for sure. I’ve tried many and have found one that works best for me (and it is creative and inspirational too).  For me, its a physical planner that I write in but you need to Be True to YOU and if a digital planner is a better fit for you then go for it!  But it really REALLY helps to have everything in one place for easy reference when life gets super busy.

I also use my calendar and reminders function in my phone to help with it all.

And this year, more than ever before, BUDGETING is happening big time to help me make the most of my family finances since things have gotten more expensive across the board this year.

What does this look like?

I know how much I bring in as far as income sources, it doesn’t change too much so I have that in mind then I deduct my monthly expenses (like water, hydro, gas, car) so I have a pretty clear idea what I’m working with for everything else.

Groceries have been the most challenging the past few months but I’ve been working on trying new recipes, and I definitely shop the sales!  This week my grocery store is having a case lot sale so I was able to stock up on some of my staples for a much better price and because it is a bulk-buy I won’t have to buy those things as often as I usually do freeing up a bit more money in the next couple of months.

I know a lot of people aren’t fans of planning ahead. Heck, I used to be one of them!  But I’ve found that doing so actually reduces my stress because I’m not feeling like I’m spinning out of control trying to deal with the next crisis.  I found FREEDOM in having a solid routine to set the foundation of my days.

That said, flexibility matters too… more on that in an upcoming blog post.

I recently asked the women in my online community a question: On a scale of 1-10, how much does time management and budgeting impact your quality of life?

Do you feel like you’ve got a good handle on it? Or are you caught up in the chaos?

Here’s some tips to help make it a little easier on yourself:

  • Have a consolidated space where all your and your family’s activities, etc. can be viewed (planner, digital app, wall calendar… whatever works best in YOUR world.
  • Make use of the calendar app and set reminders on your phone.
  • Clean out and assess your pantry, fridge, and freezer. Make a “cheat sheet” of the items you use and need to buy regularly and get into the habit of checking your stash before ordering or going to get groceries.
  • Try meal planning. It can seem overwhelming when you want to get started, but once you have a firm grasp of what you’ll be making for dinner in the coming week you’ll know what you need, how long it will take to prepare it, and if there’ll likely be leftovers to make use at another mealtime.
  • Take a good look at your finances. (I know, this can be tough sometimes.) Do your best to determine your usual monthly income, what your set monthly expenses are, and how much you have to cover all the rest after that. It might be a real wake up call for some, but it will help you plan ahead. If money is tight, be firm about what you can let go of either temporarily or permanently. (I paused our Netflix and Audible subscriptions to help make ends meet during a recently financial set back… little things add up!)

As a Solo-Mom and as a Life Coach, finding solid useable practices to help lessen stress levels is super important to me. The tools shared here are all things I personally make use of and can say they’ve helped improve the quality of my mom-life immensely!

Always from the heart,

Jennifer

A New Way to a Familiar Destination

I was planning on writing a blogpost about boundaries this week; their importance, why we struggle with setting appropriate boundaries, tips on how to get going… but this morning I realized that one was going to have to wait.

Instead, I feel the need to write about the “baby-steps” I’m taking to rebuild my strength after a crappy experience of being very ill this past winter.

So BABY STEPS it is!

Those who follow me on social media or who receive my newsletters might remember that I came down with shingles after injuring a nerve on the top of my head last November. (If you’ve ever had the chickenpox, you have the virus that can cause shingles sleeping in your nervous system. With all my heart, I truly hope it never “wakes up” so you don’t have to experience shingles.) Anyway, I was surprised as the only people I’d known of who had shingles were all women in their 70s – I’M NOT THERE YET – and I didn’t realize a nerve injury could trigger it, although in hindsight it makes perfect sense.

So, I had shingles on my scalp, my face and in my right eye. I have never been so ill in my life. I literally laid on the couch for almost 2 full weeks. I didn’t even sleep in my own bed because I wasn’t really sleeping. The pain was incessant and unpredictable. I’m not one for taking medications if I can help it, but let me tell you I was keeping track of every painkiller I took so I knew when I could take my next dose and even then they just dulled the pain they didn’t eliminate it.

My rash didn’t clear up until 5-6 weeks later and my eye is almost completely healed. There is a small patch in my vision where it feels like I’m looking through a smudge on my glasses but it is very tiny and I can live with it!

I barely ate. I barely slept. The pain was unimaginable. I’m so fortunate to have loved ones nearby who could help me out with groceries and getting to appointments as I wasn’t able to drive for weeks.

Recovery was slow. Especially given that it had gotten into my eye. So I tried to go slow as I eased back into my “regular” life.

It took so much longer than I expected!

I should also mention that while not single, I am a Solo Mom and the past few years – even before the pandemic – had been very challenging. I went into this illness already maxed out as far as stress-levels were concerned.

The first time I really realized how hard everything had been on my body was when I went snowshoeing in early January (almost 2 months after getting ill). I have been very active during the winter for 10 years now so going snowshoeing wasn’t anything new to me. We weren’t doing anything difficult, just a nice little loop that would take us less than an hour. Well, my body did NOT enjoy that and I ended up getting extremely ill afterwards which set me back a little bit as far as getting back into the swing of things to say the least.

My nutrition was up to snuff (I have the BEST supplements and shakes which truly got me through the worst of my sick days because I honestly could barely eat anything but my body desperately needed the nutrients to fight the virus and heal), so no worries there. However, my physical stamina was nowhere to be found.

How could this be? I didn’t understand fully because I’ve never been that ill before, so I started asking questions and looking into options to help me heal to a point where I feel stronger and more capable than I had been for a few months.

WHEN WE FIND OURSELVES IN NEW SITUATIONS WE NEEDTO BE OPEN TO FINDING NEW WAYS OF APPROACHING THINGS.

I found I could not do a full yoga practice as I am used to doing. After about 25 minutes I would feel drained (and while I am a yoga teacher and have been for many years, I typically practice a slow-flow sequence so it wasn’t like I was Power-Yoga-ing and then feeling pooped, lol!) So I created mini practices for myself #babysteps. Depending on how my energy levels were, they are between 10-20 minutes which I am just now able to combine to enjoy a half hour practice. Yay!

I discovered that my cardio strength had really diminished and it was keeping me from hiking all the gorgeous trails near where I live. But the weather, my family responsibilities, work schedules, etc made it challenging as to when I could actually get outside while it was daylight. I’m the kind of person who likes to have a regular routine as it makes things so much easier to stick to!

What new way could I build my cardio and stamina from home? One that DIDN’T cost a fortune or take up a lot of room as my home is tiny… I found an old-school stationary bike! And I love it! It is compact, easy to use, and didn’t cost me a fortune. To be honest, I found it for $50 on Marketplace. Yay!

I started slow, because I had experienced what happened when I tried to push myself too far too fast. Ten minutes in the morning and 10 minutes after work. Just enough to get my heart rate up a little! The next week I did 15 minutes twice a day. Now I’m up to 20 minutes before and 20 minutes after work and I’ve been able to increase the tension for a better workout! Again, #babysteps to the rescue!!!

Do I feel bad about myself because of how I’ve had to scale back what activities I do or how long I do them? NOPE. I feel proud of myself that despite coming up against new challenges and obstacles, I’ve been able to find ways of healing and improving my health that work with how things are NOW.

Things change. We need to be able to change too.

Different isn’t bad, its just different. And sometimes as we shift into something new and different, we need to do so gently and let ourselves take Baby Steps.

Always from the heart,

Jennifer

PS – if you’re looking for some help figuring out your own best next-steps to make positive changes in your life, I’m here! I’m certified in wellness, life, and sleep science coaching and I’ve been teaching yoga for almost a decade. Give me a shout at info@breezewellnessbc.com

Dear ‘Vid, (a personal letter from me to you…)

A business letter usually begins with an introduction or reference to the business at hand.  This is not business; its personal.

While I’ve, thankfully, not met you personally, you have been having a profound impact on my life over the past few months. Indeed, not just my life but the lives of my loved ones, my friends, my community, and the world at large. You have made your presence known in a way I’ve never witnessed before.

I’ll admit, I’ve had my fair share of “wake-up, shake-up calls” in my lifetime so far… and in hindsight there has always been something very valuable for me to have learned from each experience, BUT your world-wide-wake-up-call is on a scale I can barely wrap my head around.  It’s as though you arrived to shine a spotlight on everything we’ve let slide, everything we hoped someone else would deal with, or anything we simply couldn’t face for whatever reason we came up with.  All the cracks in our systems are now being illuminated so that we can no longer ignore what needs repairing, rebuilding, or re-imagined anew. I can appreciate this aspect of your arrival, however, I am personally struggling to try to deal with everything all at once.

In my heart, I believe that your appearance ought to be the beginning of a grand unification of humanity. “We are all connected.”  There is nowhere on this beautiful planet of ours that one can hide from you; you’ve encased us in a net of mind-boggling proportions.

This sense of global community is perhaps something you intended.  Maybe you’ve been sitting in a quiet corner of the world, hoping humanity would sort itself out and come to the realization that we really are all in this together, although our experiences may be (and in fact ARE, there’s no denying that) VERY different.  Yet we did not have this epiphany in time and now we strive to band together in the face of a common enemy.  Did you intend to be “the enemy?” Perhaps. It’s possible you actually meant to present yourself as “the teacher,” but we didn’t view you as such, we found it difficult to unite like that.  I don’t know.  As I said, I hope that we will come together as one during this global crisis, and yet I witness daily a spreading  divisiveness… the perpetuation of an Us & Them mentality. It’s hard to watch.  I don’t think it pleases you and yet your survival may depend on it. It’s a messed up situation and my mind goes round in circles trying to make some sense of the never-ending, always-changing information about your travels, visits, and evolution.

It’s Mother’s Day today.  I’ve much to be grateful for and I actually do count my blessings every day.  Your insinuation into my world has made that practice even more poignant. I am safe at home, with my children. We are healthy. We have food, comfy beds, and hot running water.  I will never take those things for granted.  My little backyard is truly an oasis, now more than ever before.  I’ve been laid off from both jobs, but I qualified for some emergency assistance so I do not have to worry about how I will pay my bills this month.  Forced isolation has afforded me some time to study, to write, and to work in my garden at the perfect time as it is springtime, the weather is good and there is much to be done.  I am fortunate to live in a part of the world where we have easy access to the internet so I can stay in contact with those I care about while staying home.  However, I miss a lot of things from the “Before Times.” I can barely believe that refer to our lives before your arrival as The Before Times. It’s surreal and unsettling. That’s quite an achievement on your part.

I miss a lot of little things, like going to the grocery store several times a week for fresh produce and to visit my favourite cashiers.  I miss the sassy repartee with the tellers when I go to my bank.  I miss chatting & collaborating with my coworkers and the volunteers who I work with.  I miss going “treasure hunting”  with my daughter at our local thrift stores.  I miss going dancing at the clubs that host live music in town.  I miss stopping in at a local pub or restaurant on a whim. I miss spontaneous road trips, camping, and family get-togethers.  I miss having my friends over for a girls-night.  I miss, more than anything, spending time with my most-favourite person… we’ve had a few, properly distanced visits over the past few months which I love, but the physical distance we respectfully maintain feels like its miles wide compared to what I’m used to.  Yet, because of you, we do this as we have many in our lives we want to keep safe – many seniors as well as people with compromised immune systems.  We feel perfectly fine, but you’ve made it known that you can hide within the healthy just as easily as in the obviously infected, so we respect the requests from our medical experts (whom you keep on their toes daily if not hourly with your chameleon-like changeability) to keep our physical distance.  It is hard to do.  It sucks. Right now, I really really hate it… but we are doing it to keep others safe.

I understand that it is most likely that at some point, each of us on this beautiful planet we call home will get to know you personally.  For some, the encounter will barely go noticed.  For others, it will be devastating; life altering.  I am not in denial that physical distancing now will prevent you from reaching almost every one of us.  But I am keeping my distance so that the impact will be less overwhelming to those of us in our healthcare system.  With that said, I am desperately tired of all this separation.  I am sorry to have ever heard your name. I am doing my best to learn what I can from your arrival in our collective lives so that I can take something from this experience.  I will not be sorry to see you go.

Don’t let the door hit you on your way out…

It’s Cold Season! Arrrgh! What Can You Do?

Oh, the dreaded common cold. There are lots of natural ways to keep your body and immune system strong throughout the year. Things like nutrition/foods, lifestyle, and habits.

 

But, getting sick is still a possibility.  I’m living this RIGHT NOW! Everyone around me was sick in December and I did fantastic at following tips 1-5 below to help keep my immune system strong and then… I had 3 consecutive terrible sleeps where I was woken up multiple times (for multiple reasons) and that is likely what did me in.  Something my clients know about me is that I know how much proper sleep affects all aspects of our wellbeing and keeping the common cold at bay is definitely one of them. I’ve been following tips 6 & 7 for the past week and this cold is definitely on its way out!  WooHoo!

 

I wanted to share with you my best tips to help you prevent getting sick, and how to recover quickly… naturally.

 

Plus, I have a recipe for a natural cough remedy, free of drug store medications.

 

I’m Sick.  What Can I Do (Naturally)?

 

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

 

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

 

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

 

And that’s what this post is all about.

 

First I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.

 

Natural tips to reduce your risk of sickness

 

Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.

1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

 

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

 

2 – Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

 

3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

 

4 – Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.

 

5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.

 

 

Natural tips to recover from that sickness

 

When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

 

6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, chicken soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

 

7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.

 

Conclusion

 

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year round.

 

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

 

What do you do when you get sick? Let me know in the comments below.

 

Recipe (Throat soothing): Honey Lemon Ginger Cough Drops

½ cup honey
2 tbsp lemon juice
1 tsp freshly grated ginger root

Instructions

Put ingredients into a small saucepan.

 

Stir frequently until it becomes foamy. Be careful because the honey can burn easily.

 

Remove from heat and continue to stir until the foam reduces.

 

Put the saucepan back on the heat.

 

Repeat this until a candy thermometer reads 300F.

 

Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it’s ready! If not, keep stirring and heating for another minute or two and try with the ice water again.

 

Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced.

 

Drizzle the candy into a candy mold or onto oiled parchment paper.

 

Let cool at room temperature until the cough drops are hard.

 

Pop out of the mold or break into pieces, and store in an airtight container.

Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.

 

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References:

https://www.precisionnutrition.com/what-to-eat-when-sick

 

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

 

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

 

https://www.youtube.com/watch?v=9dExiRwh-DQ

 

http://www.who.int/gpsc/clean_hands_protection/en/

When did I know…?

Recently I was asked “When did you know you wanted to be a wellness coach?” Hmmm, well I’ve always loved helping others, both my grandmas taught me about herbs & healing, I’ve practiced yoga since I was 9 and realized at an early age how our bodies, minds, and emotions are connected and all play a part in our overall health… but WHEN did I know I wanted to do this as my vocation? It took me awhile to remember, I’ve been a yoga teacher for 6 years now, I’ve practiced various healing arts for much longer but the calling to tie my knowledge together as a wellness coach came just a couple years ago. What prompted me to do this was something I didn’t think much of at the time but having been asked the question I realize now how important it was.

I’d gone to a new studio to take a yoga class where the students didn’t know I was a teacher. It was a challenging class but there were all levels of students there including some beginners. As everyone was leaving, I overheard a mom say to her friend “I thought yoga would help me relax after dealing with the kids all day, but I really suck at it so I guess I can’t do it.”

I didn’t know her, and still being a relatively new teacher I didn’t feel confident in approaching her but now I wish I had. She absolutely could’ve done yoga to help her stress levels, to help strengthen & relax her body, but she hadn’t found the right class for her (she likely went along because her friend was going) and it discouraged her and made her feel as though she wasn’t good at it. I realized that as much as I could help my yoga students in class, there were many others who might not get to a class where we could connect. I realized that as a wellness coach, I might have the opportunity to help someone, like that mom, with mindset challenges & setting goals. That was my “when” moment!

Now as a yoga teacher, my students are very familiar with my insistence that “there is a form of yoga for everybody AND every body,” and I take the same approach towards my wellness coaching. There are basic foundations of wellness that we can put in place and build from, taking into consideration what someone’s goals are. I never want someone to feel like they can’t do it simply because they couldn’t do something they read about or that their friend did. I want everyone to realize that they can always take actions that will move them towards their wellness goals. Mindset matters!

We are all made from the same stuff, but we are each of us put together a bit differently.

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Why Am I Still Hungry When I JUST Finished Eating?

If you often feel hungry after eating, it could be the specific food you ate. Did you know that some foods have been proven to help keep you feeling fuller longer? And others stop you from feeling even as full as plain white bread?

 

Today I’m diving into what’s known as the satiety index. It’s a measurement of how full food makes you feel. This is great to know if you want to stave off some of those hunger feelings and cravings.

 

Plus, I’m betting you’ll be surprised at the one food that ranks top of the list. The one, super common, but often bland, food that can help keep you fuller longer. But don’t worry, I have a very un-bland recipe that you are sure to enjoy.

 

What is the Satiety Index?

 

Have you ever notice that some foods keep you feeling full longer? And others give you the munchies an hour later? That can make the advice to “stop eating when you feel full” a bit tricky if you’re picking foods that aren’t filling.

 

That’s a phenomenon called satiety. It’s the feeling of fullness, of being satisfied and satiated. It’s is the opposite of hunger and appetite.

 

The satiety index is a rating of foods that have been tested for the satiating effect in a 240 calorie (1,000 kJ) portion size. The scale scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied. Similarly to the glycemic index, the response to white bread was set to be 100. Foods that are more filling have numbers higher than 100. Foods that are less filling have numbers lower than 100.

 

Characteristics of foods with a high satiety index

There are a few common characteristics of highly satiating foods.

 

  • Foods that are more filling (i.e., have a high satiety index) tend to have more protein. Protein is considered to be more filling than either carbohydrates or fats.
  • They also tend to have more fibre. Because fibre is not digested, it provides bulk. This bulk tends to help you feel full longer because it slows down emptying of the stomach and digestion time.
  • Highly satiating foods tend to have more volume for the same amount of calories; this means they tend to take up more space with water or air.
  • They tend to have less fat.
  • Highly satiating foods are also generally whole and less processed.

 

If you think about the feeling of fullness, it makes you not want to eat at that moment. It wards off the feeling of hunger. Eating more foods that have a higher satiety index are more filling, and therefore can help you to eat less overall.

 

This is one strategy to use if you feel hungry all the time, or if you’re trying to lose weight.

 

What foods keep you feeling full for longer?

 

Some foods that score higher than white bread (100) on the satiety index are:

  • Boiled potatoes (323);
  • Fish (225);
  • Oatmeal/Porridge (209);
  • Oranges (202);
  • Apples (197);
  • Brown rice pasta (188);
  • Beef steak (176);
  • Baked beans (168);
  • Eggs (150);

 

Some foods that score lower than white bread (100) on the satiety index are:

  • Ice cream (96);
  • Chips (91);
  • Yogurt (88);
  • Peanuts (84);
  • Mars bar (70:
  • Doughnuts (68);
  • Cake (65);
  • Croissant (47).

 

If you want to feel full and more satiated, then choose foods from the first list that score more than 100.

 

Conclusion

 

The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.

 

Foods that are very satisfying (satiating) tend to be protein-rich, fibre-rich, lower in fat, whole, less processed foods. Things like boiled potatoes, fish, oats, fruit, meat, and legumes.

 

Foods that are not very satiating tend to be higher in carbohydrates, fat, and are more processed; things like ice cream, chips, doughnuts, cakes, and croissants.

 

If you want to feel full longer, then choose more foods that are highly satiating and fewer foods that are not.

 

Recipe (Highly satiating): Not your average boiled potatoes

Serves 6-8

 

2 lbs mini potatoes

2 cloves garlic, minced

1 cup vegetable stock

1/4 tsp salt

1/4 tsp black pepper

1 tbsp fresh chives (or 1 tsp dried)

1 tbsp fresh parsley (or 1 tsp dried)

½ tbsp fresh thyme (or 1 tsp dried)

OR

2 tbsp fresh dill

 

Instructions

In large pot place potatoes, garlic, stock, salt & pepper. Cover and bring to boil and simmer for 15 minutes.

 

Check for doneness by piercing gently with a fork. Add more water if needed.

When done toss with herbs.

 

Serve & enjoy!

 

Tip: You can drizzle with a touch of olive oil if you like.

 

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References:

 

https://en.wikipedia.org/wiki/Satiety_value

 

http://www.healthline.com/nutrition/15-incredibly-filling-foods#section1

 

http://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of

 

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

Permission To…

Make no mistake, being a mom is the BEST gig I’ve ever had. It’s also, without a doubt, the TOUGHEST gig I’ve ever had!

 

I never really know what each day in my mom-life is going to look like. I like to have a basic vision, but the reality is that stuff happens and just when I think I am totally rocking it something hits me from out of nowhere and I find myself floundering for a bit.  It’s never for very long, but honestly, in that moment it feels like FOREVER.

 

Maybe you can relate?  I don’t know, maybe it’s just me.  All I know is that every now and again I have to give myself Permission To…

  • Cry in the parking lot in my car (yes, that was me this week)
  • Go to bed early.
  • Feed the kids “emergency food” for dinner (meaning whatever is in the cupboard/fridge that doesn’t require cooking)
  • Call a friend who understands and just let it all out.
  • Eat comfort food for all 3 main meals in one day (that would be my baked potato meals, lol!)
  • Get into pj’s as soon I get home, curl up on the couch and do whatever work needs doing from my laptop there while watching/listening to a sappy movie.
  • Cuddle with Dharma (my most awesome kitty-cat!).

 

We don’t have to be PERFECT.  In fact, I have very strong views on the use and concept of the word PERFECT which I’ll share with you in a future blog-post.  Allow yourself to feel the feelings when things go awry – obviously try to do that in a way that is not super disruptive to work/school if at all possible, but let yourself experience them so you can process them.

 

I’d love to know how you cope when your mom-life feels like it is going off the rails.  There’s strength in sharing. Remember, we’re all in this together!

 

Always from the Heart

– Jennifer

 

 

 

 

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