Why Your Body is like a Bucket

A few days ago I ate a piece of cake.

I know. Ground breaking.

I do have a point though so please bear with me.

As I watched the cake being sliced and passed around, it would have been all too easy for me to decline.

But the truth is, it looked really good. So in the spirit of celebration and sharing in the special milestone, I ate the cake.

And I felt fine.

No energy crash, no digestive discomfort, no desire for more sugar later on in the day (or the next), and no noticeable symptoms in my body (i.e. digestion, skin) the days following. Most importantly though – no drama or guilt associated with eating the cake.

I boil much of this down to having a relatively empty bucket.

If you’re wondering what the heck I’m talking about, allow me to explain.

Enter: The Bucket Analogy (in all its fine glory)

I learned this little gem many years back when I was first studying nutrition and holistic health, and if you’ve ever worked with me in my private coaching practice you’ve likely heard me reference it at some point or another because it serves as a beautiful illustration (in my opinion, anyways).

Okay, stay with me.

Your body is like a bucket…

To start, visualize a bucket with an out spout or “drain” at the bottom.

This one kind of works, but imagine a larger out spout at the bottom, or multiple out spouts.

Now imagine pouring water into this bucket.

As the bucket starts to fill up, the water naturally drains out the bottom of the bucket through the out spout.

It’s really quite a nifty little system actually, because in this case we’re not looking to accumulate water because we don’t want our buckets to become too heavy for us to carry around, nor do we want our buckets to overflow and spill all over the place.

From the day we are born and as we progress through life interfacing with the world around us, we continue to fill up our imaginary bucket with this imaginary water.

What is this imaginary water actually made up of?

So glad you asked ;)

The Contents of the Bucket (in a nutshell)

  • Allergens/Sensitivities (food, environmental)
  • Various Toxins (pollution, industrial, water, food)
  • Diet/Lifestyle choices
  • Infections (bacterial, viral, fungal, parasitic)
  • Stress (physical/emotional)
  • Trauma (past/present)
  • Genetics

So in other words, basically anything and everything that comes into our life experience can ultimately contribute to the content (and weight) of our bucket.

When we’re born, we enter this world with a relatively light load and then we start to fill’er up as we go about living our life (by the way we all have different size buckets – no two buckets are exactly alike!).

You would think babies are born with empty buckets, but according to the Environmental Working Group this isn’t quite the case. In one study there was an average of 200 industrial chemicals and pollutants found in the umbilical cord blood of newborn babies.

I know, frightening.

Don’t worry though, it’s not all doom and gloom.

This is where the 2nd part of the bucket analogy equation comes into effect.

Next up: The Out Spout, aka the Drainage System

Naturally we want to have an efficient and well-functioning drainage system in place so that our buckets can keep up with the demands of our world.

This “drainage system” is actually our body’s detoxification system and it’s comprised of all of the organs involved with processing and eliminating. This includes our lungs, skin, lymph, liver, kidneys, bowel and digestive system as a whole.

We eliminate through our breath, sweat, urine, and bowel movements (I know, sexy talk).

So what happens if our bucket starts to fill too rapidly and the drainage system can’t keep up?

We’ll have an overflow of course, or perhaps a flood in more extreme cases!

This spillage = your symptoms

The bucket (actually your body) literally can’t handle anymore and your symptoms start to spill out everywhere.

Speaking from a dietary perspective, this is why you might be able to handle varying amounts of “sensitive” foods throughout different periods in your life.

For example, maybe you can handle a little bit of wheat here and there without any noticeable symptoms, but as soon as you start eating it at breakfast, lunch and dinner, you may start noticing that you’re not feeling so hot.

Or you eat the cake, but then you go on to eat the ice cream and the doughnuts too. And drink all the wine. Oh, and you’re also dealing with some pretty heavy stuff in your life, and all of a sudden (or so it seems) you’ve gone and spilled your bucket all over the floor and no amount of mopping will stop the flood of symptoms.

This is of course a more obvious example but it demonstrates a great point: diet is rarely black or white.

Sometimes it’s not a question of having to eliminate a food completely from our lives, but just a matter of not overeating it (not rocket science, I know).

So as you can see there’s actually two critical parts of this bucket analogy that we need to address:

1) Those things that fill up our bucket (aka our bucket-fillers)

2) Making sure we have an efficient, and smooth-running drainage system that will ultimately keep up with what we’re throwing in

I know of course it’s not quite as straightforward and simple as I describe above.

Sure, there are those obvious bucket-fillers (i.e. cigarette smoke, alcohol, pollution), but there also inconspicuous ones too – like sneaky chemicals in our food, personal care products, and household cleaners, or even toxins our bodies produce internally. Even so-called healthy foods can create unpleasant symptoms based on the microbes in our gut, and until our gut health gets sorted out, we may have to limit certain foods that once gave us no issues at all.

Enter my role as a nutritionist.

Not only do I guide you in pinpointing and limiting all of those things that fill-up your bucket too rapidly, but maybe more importantly, I also help to ensure your “drainage system” is well-functioning, because I know that you’re not living in a hermetically sealed bubble closed off from the real world.

This is where diet, supplementation, fine-tuned digestion, and other lifestyle habits and practices come into play.

Because at the end of the day?

I’d love for you to be able to enjoy a piece of cake from time to time too without your whole world going up in flames.

I know, I know, a little bit dramatic, but it helps drive my point home.

When you’re really able to tune into your body and learn its language, you usually know when things are running smoothly, or when the bucket is fuller than ideal (relatively speaking, of course) and some changes need to be made in your life.

You can really only gauge the water-line based on how you’re feeling in this moment, on your lifestyle and dietary choices you’ve been consistently making, and by reading the language of your body.

Sometimes eating the cake might not be the best choice, there’s no arguing with that.

Other times it just feels right (Hint: if it is, you likely won’t have any feelings of guilt about it).

And on this particular day, for me, it did.

So I fully enjoyed it, and all is well in my world :)

 

Upgrade Your Eating Habits in 5 Steps

Originally published on www.bell-wellness.com

Want to feel healthier? Lose weight? Improve your digestion?

While upgrading your food choices is naturally a great place to start, in reality, it’s only half of the healthy eating equation.

Have you ever stopped to examine “how” you eat? In other words, playing close attention to your eating habits.

You see, changing your diet and upgrading your food choices is typically the easier part.

Your eating habits on the other hand, now they can run deep.

Implement the following steps below and reap the benefits of better digestion, increased energy, and a flatter stomach!

1. Avoid (Too Much) Liquid with Meals. Drinking liquids with meals dilutes the digestive secretions needed for breaking down our food. Small sips are okay, but definitely avoid gulping large amounts of liquids. It’s actually best to drink most of our liquid (ideally water) on an empty stomach between meals so that you’re already hydrated when you sit down to eat. Speaking of which…

2. Sit Down and Relax. Enjoy your meals distraction-free. Rushing, stress, worry, and anxiousness are all antithetical to good digestion and are a recipe for bloating, gas, heartburn, and stomach aches. When our sympathetic nervous system is activated, aka, “fight or flight” mode, our ability to digest and assimilate our food is greatly reduced. It’s important we get into parasympathetic “rest and digest” mode in order to give our bodies a fighting chance to digest the food we’re feeding it. If necessary take 5-10 minutes to relax before eating, and if the option is to hurriedly eat to make a meeting, you’re better off skipping the meal, eating something light, or waiting until later.

3. Chew Your Food Well. Keep in mind that your stomach doesn’t have teeth! Chewing well breaks down food into smaller more manageable particles, easing the digestive burden on our stomach and intestines. Smaller food particles also allow for easier absorption of nutrients and negates the likelihood of opportunistic bacteria to ferment larger undigested food particles, which can increase symptoms of gas and bloating.

4. Don’t Graze. Many people never experience the feeling of true hunger because they’re constantly nibbling throughout the day. If you’re constantly grazing or snacking consider transitioning back to a 3 meal per day approach to enjoy the benefits of optimized digestion and fat burning, freed up mental space that’s otherwise preoccupied with food, increased energy that’s otherwise thwarted towards digestion, and getting back in touch with true hunger and satiety signals.

5. Avoiding Eating Heavily Within 2-3 Hours of Bedtime. When we go to bed with a stomach full of food not only is it a recipe for disrupted sleep and indigestion, but it also impedes the process of healing, detoxification, and cellular regeneration that would normally occur during this time of nightly slumber (because energy is diverted towards digestion). The idea here is to be done your main meal within 2-3 hours of lying horizontal. You can still eat within this time frame if necessary, but ideally it will be a lighter meal (i.e. soup or salad) or small snack.

While it may not be possible or easy to transform your eating habits overnight, the first step in effecting change is just becoming more aware of your eating habits in the first place, and noting where they could perhaps use a little upgrade!

Gentle Winter Cleanse (aka Digestive Reboot)

Feeling sluggish? Low energy? Bloated? Digestion not up to par? Trapped in a cycle of overeating?

If you feel like you need a little help in this area I’ve got just the prescription!

I call this a gentle winter cleanse, however, it’s really more of a digestive reboot or reset.

While cleansing is something that’s recognized as a great tool for the change of season, particularly spring and early autumn, you can still support your body’s natural built-in detox mechanisms all throughout the year by paying attention to what you’re eating, along with other lifestyle choices.

What I’m offering today though is a simple little protocol that you can put into action anytime or place whether you’re feeling sluggish or low on energy, or feeling like your digestion isn’t running as smoothly as it could be (i.e. you’re experiencing indigestion or bloating), or maybe you’ve found yourself in a pattern of overeating less than ideal foods and you’re having a hard time breaking the cycle.

This protocol can help you get back on the right track and give your digestion a rest, all while still providing your body nourishment.

You can follow this plan for as little as one day, but I suggest following it for at least 2 (or even 3) days for best results. This will depend on your current health status, lifestyle, and the intensity of the plan you wish to follow.

It’s really quite simple and you have full control over the menu.

Basic Guidelines

1) Consume any of the following during the protocol. Herbal teas, fresh vegetable juices, green-based smoothies, veggie broths, bone broths, and blended soups. You can pick and choose based on your preference. Unsweetened dairy alternatives are okay, as are seasonings for soup (i.e. sea salt, herbs, a drizzle of olive oil). You’re taking a break from: alcohol, flour, grain, meat, beans/legumes, nuts/seeds, and added sugar (with the exception of the optional raw honey I noted in the menu below), along with most other solid food.

2) You control the intensity. For example, consuming only fresh veggie juices and broths will be more cleansing (and intense) than blended smoothies and soups.

3) Drink plenty of pure water. Although this protocol is very hydrating already, be sure to drink pure water throughout the day. You can also sip on herbal teas and broths.

FAQ

Q. Can I still drink coffee?

A. This is the most commonly asked question! Ideally you will stick to herbal teas but I know that this one factor alone is one of the biggest excuses people give for not following it, or the reason why they will put it off for a more “convenient” time (I’ve fallen into this category many times too). So with that said you can still have one cup of coffee if you really want it (either taken black or with a splash of milk/cream or dairy alternative – NO sugar though). Although there may be many other reasons to take a break from coffee, since it’s technically a liquid you can still enjoy the digestive rest aspect of the protocol (unless of course it contributes towards digestive-related symptoms that you’re aware of – then avoid it).

Other Logistics

  • I personally stop taking all supplements during this protocol with the exception of a probiotic. You’ll have to decide what’s right for you. This does NOT apply to doctor prescribed medications.
  • Take into account your lifestyle and modify as necessary. For example, the last time I followed this I went for 5 days while keeping up with my regular busy work schedule, and workout routine (i.e. spinning classes and heavy weight-lifting). For this reason I added in some protein powder to my smoothie that I had post-workout. If you’re only following the protocol for one day this likely doesn’t apply to you – and if this is your first time following something similar then I would suggest more gentle exercise like walking and yoga.

Sample Menu

* Use all organic ingredients where possible

** Make quantities suitable for you (i.e. for soups you can always make bigger batches and store in the fridge)

Morning

Ginger tea with fresh lemon

Breakfast

Green Smoothie (2 handfuls of baby spinach, 1 chopped ripened Bosc pear, ½ ripened banana, ¼ avocado, ¼ tsp of grated ginger, a few sprigs of fresh mint + water for blending. Optional: add some lemon juice.)

Lunch

Broccoli Soup (Directions: steam broccoli florets until soft and then blend with a drizzle of olive oil, a pinch of sea salt, and water and/or veggie or bone broth. Reheat on stove as needed.)

Dinner

Leek and Potato Soup (Directions: simmer chopped up leek and potato in some water until soft, drain and transfer to blender. Blend with a drizzle of olive oil, pinch of sea salt, water and/or veggie or bone broth. Reheat on stove as needed.)

Night

Warm Golden Milk (1 cup of dairy alternative whisked w/ ½ tsp of turmeric powder. Heat on stove until hot but not boiling. Optional: small drizzle of raw honey is okay)

This sample menu is simply to give you some direction and inspiration. Follow a menu that suits your tastes and lifestyle using the allowable foods/liquids noted under the guidelines above.

Here’s an easy recipe for veggie broth that I posted on Instagram.

Here’s a link to homemade bone broth. You can make it in a slow cooker or stove top.

Here’s a recent juice recipe I made that’s nice for the wintertime (if you have a juicer!)

This is how I store my soups and broths.

Have questions?

Write them in the comments below and I’ll do my best to answer them!

xo Elaine

 

How to Make Your Own Ghee (Recipe)

Today I’m going to share with you how to make your very own supply of “liquid gold” – aka – Ghee.

What is Ghee?

Ghee, also commonly referred to as clarified butter, is a dietary source of fat that’s traditionally used in Indian cooking. It’s also used as a medicinal and healing food in Ayurvedic medicine, where it’s known as ghrita.

Ghee is essentially butter with the water and milk solids removed, that also has a rich, nutty, and caramel-like flavour and smell that distinguishes it from butter.

It’s almost like butter upgraded.

Don’t get me wrong – I still love butter! But apart from its caramelized appeal, ghee also has a few other notable and unique advantages that set it apart from butter.

Benefits of Ghee vs Regular Butter

Ghee shares a similar nutrient profile with butter, although it’s slightly more concentrated in fat – since the milk solids and water are removed.

Ghee has the distinct advantage over butter in two key areas:

1) It contains zero to nominal amounts of the milk protein casein and milk sugar lactose. For people who have sensitivities or intolerances to these components of dairy, ghee is the clear choice.

2) It has a higher smoke point than butter, and is shelf-stable. Ghee has a smoke point of 485°F (250°C), which is substantially higher than butter’s smoke point of 350°F (175°C), so it’s more suitable for higher temperature cooking without oxidizing and creating toxic by-products. Furthermore, it can sit on the shelf for at least a month (if not longer) in an airtight jar, and stores much longer in the refrigerator.

Similarly to butter, ghee tastes great over roasted veggies, potatoes, spread on toast, or atop any grain dish. Basically you can use ghee in place of oil for almost any of your cooking needs, including stir-fried and sautéed dishes.

(Side note: I also recently used it in place of coconut oil in my chocolate bark recipe that literally made it taste like a Skor Bar – a favorite as a kid!)

Homemade Ghee vs Store-bought

You can find ghee in most health food stores and specialty food stores and/or sections of the grocery store, however, there are a few factors to keep in mind before purchasing.

1) Price. Good quality ghee can be quite expensive to buy and by comparison is much less expensive to make at home yourself, especially when you also factor in quantity.

2) Quality. Lower-priced ghee usually isn’t made with high quality organic, and/or grass-fed butter, so it won’t be as nutrient-rich and may contain pesticides and other residues. Lower quality ghee can also contain additives like flavouring or colours. Always check the label and be sure that the only ingredient listed is butter!

Homemade Ghee Recipe

Once you make your own homemade ghee for the first time and realize how easy it is to prepare, you’ll likely kick yourself for not having made it sooner (*slowly raising my hand over here*).

Note: When it comes to quantity you can start with one or two pounds of butter, or however big of a slab you already have on hand. Case in point, this last time I made it I only used about 1/2 a pound of butter since that’s what I had on-hand and it made the exact amount you see in the image above. Usually though I’ll make about one pound at a time.

Here’s what you’ll need:

  • A small to medium saucepan (depending on quantity you’re making)
  • A large spoon for stirring
  • A fine meshed sieve
  • Several layers of cheese cloth (a nut milk bag works too!) to line the sieve
  • A large bowel or measuring cup (one with a poring sprout can make things easier especially if you’re making a larger amount. The rebel in me always just uses a bowl, mind you I don’t own a measuring cup with a sprout)
  • 1 -2 glass jars with lids for storing your ghee

 Ingredients:

  • High quality, unsalted butter (ideally organic and/or grass-fed). You can make as much as you want but I suggest starting with half a pound or 1 pound your first time in case you burn it – not hard to do!

Instructions:

The whole cooking process takes about 10-15 minutes.

  1. Cut butter into small cubes. This allows for the butter to melt faster and more evenly.
  2. Melt butter over medium heat and once it starts to foam and bubble reduce the heat to low.
  3. Gently stir it from time to time as it goes through this foaming and bubbling process. This process will eventually almost slow down to a simmer and you’ll notice that the foam becomes thinner while the bubbles actually get bigger and clearer.
  4. Soon you’ll notice the milk solids start to curdle and separate from the liquid. Scrape the sides and bottom of the pan to prevent the solids from sticking and to encourage them to sink to the bottom. Notice your butter taking on a more golden colour. Keep stirring and scraping the bottom of the pan to ensure that the milk solids don’t burn (important!)
  5. Eventually the butter will start to foam for a second time (like it did in step #2). This is your indication that the ghee is ready and should be removed from the heat. At this point you may want to let it sit for a few minutes and let the foam settle.
  6. Next, line your sieve with the cheese cloth (or nut bag!) and set over a large bowel or measuring cup.
  7. Pour your ghee in. You’ll notice little reddish-brown milk solids left behind. You can discard these solids but if you’re curious feel free to taste them. Apparently some people use them to make sweets.
  8. Transfer your filtered ghee into a glass jar. Notice its beautiful gold colour and delicious caramel aroma!
  9. Let it cool and set at room temperature. It will eventually turn into a solid, creamier consistency that you can easily spoon out or spread. If you store it in the fridge it will harden.

If you’re buying store-bought ghee you might notice on the jar that it says it’s shelf stable for 2-3 months.

I tend to error on the side of caution when making it myself. I usually let it sit on the counter for 2-3 weeks max before transferring to the fridge – just to be safe. Many other websites reference one month, so that may be a safe bet as well.

There you have it – the perfect staple to add to your repertoire!

As always, I love hearing from you. Have you ever made ghee before? Do you have any tips for using it? Share your thoughts in the comment below!