Manifest Monday // 5 Bites To A Guilt-Free Week With Lemon Meringue Pie

Birthday meals have always varied but there is one thing that’s remained the same these past few years and that’s my absolute favourite dessert of lemon meringue pie! Baked fresh by my mother, sweetened with nothing but love (no refined sugars at all right? 😉 )  and topped with a light and fluffy layer of golden peaked meringue, it is to die for and no lifestyle would have me denying you this basic human right to a homemade lemon meringue. That is simply unethical. But understanding our relationship to food and how to best indulge is the key to holistic success and exactly what we’re taking a sweet little bite into this morning!
First, let me ask you this:
What was the last thing you ate that you felt guilty about?
  • Perhaps it was candy, ice cream, potato chips, cake, pastries or fast food as these were the top guilt inducing foods according to a survey published in Appetite in 2009. Or perhaps it was a late night binge or a craving you succumbed to.  Whatever it was for you, let yourself off the hook!
The  one thing I would never want you do is become afraid of food or to associate food with guilt. Food can greatly enrich our lives and make us feel AMAZING! But nothing in life is so serious that we should be experiencing feelings of guilt, regret or self sabotaging thoughts over it and if you do, redirect your thoughts to being grateful for what you ate instead.
lemon pie
  • The other day I was listening to a Tony Robbins podcast where he spoke about how for years he was meticulous and adamantly strict with his diet until his wife came into the picture. A nutritionist who savoured greens juices and salads until one day they went out and she ordered a hot fudge sundae. The voice of a shocked Tony Robbins was comical to hear but when he asked “what are you doing?!” she replied; “living you bastard!” Brilliant.
  •  Now, a hot fudge sundae is not on my list of indulgences. The sheer thought of dairy to someone who is lactose intolerant is simply, well… intolerable. But at the Canada Day carnival a few weeks ago, though my friend graciously offered to eat the candy off a candy apple for me  or lick off the butter and salt and give me the popcorn kernels, instead we walked up to the local shops and found dairy free sherbet. A rainbow of sugars and food dyes and who knows what else and you know what? Who cares! I almost always travel prepared with food but when in doubt, I pick the best thing I can scavenge and savour every last bite of it.
gelato
Food is wonderful! It is nourishing, empowering and, of course, tasty. But we don’t want it to consume our thoughts. When we obsess over everything we eat, we create stress in our body and this will negatively impact what it is that we are eating. You know how to intuitively listen to your body and give it what it needs, that is all you need. Now you can heave a sigh of relief, relax and enjoy your treat!

5 go-to tips to enjoying every bite!

 1) Think of food as an experience
  • Food is not “good” or “bad,” that’s our labeling of it. Food is an experience. Like all experiences in life, they come with consequences and so if it is a consequence we like, we choose to have that experience again. Likewise if the result was something that we did not like, we choose to avoid it the next time. Don’t like the way you felt after have that ice-cream cone or slice of cake? Remember that and chose to steer clear of it the next time. Instead of being a bad experience, it was a learning experience and one that progressed your health rather than diminished it.
2) Forbid the Forbidden
  •  The mindset of guilt can, in fact, heighten the pleasure of an experience. Think about this for a moment; if drinking was entirely acceptable, would it have been as appealing to you growing up? The same is true for foods. We tend to associate “forbidden” foods with delicious foods and so when we experience guilt, we think that the food must be delicious and we anticipate more pleasure. See the issue?
  • Instead of thinking of “forbidden foods”, recognise that it is simply food and is there for you anytime if you choose. Taking the labeling away from food takes the power back from your plate and puts into your hands.
3) When applicable; Make it as healthy as possible
  •  Choose the healthiest option you can. Neither dairy nor gluten work for me, so even with treats, I avoid these except for the odd thing once or twice a year (or Paris! French baguettes and real, authentic goats cheese beg for a little splurge). For the lemon meringue pie we used a store-bought gluten-free crust mix that, although had some ingredients I normally stay away from, it was a far cry from gluten and something I could feel good in treating myself to!
4) Savour it and be present
  • Really taste your food. Pick out the flavours, notice the textures. This is the difference between mindlessly scorfing down food without experiencing it vs truly being present to savour it. Closing your eyes removes one of our key senses thereby heightening the others, including taste. Take your time and chew at least 35-40 times which will allow for the optimal digestion of our food to reduce stomach pains of indigestion.
  • Bonus: Doing both of these will help us to feel satisfied faster, enabling us to need smaller portion sizes than what we would if we were gulping it down fast.
5) Keep on track the remainder of the day – to treat yourself is not to cheat yourself!
  • Eating a cookie does not mean that the rest of the day has gone to crumbs, quite the opposite! Instead, enjoy the treat and balance it with awesome and healthy meals the rest of the day.
  • If feeling a post treat guilt trip creep in, do something particularly cleansing. Perhaps you will drink lemon water or drink a green smoothie or balance it with a salad. You may even try oil pulling or soak in a bath. Whatever it is to remind yourself that you are taking care of your body and nourishing yourself.

~*~

Wellness Weekly Challenge;
  • Don’t get so hell-bent on your diet that you forget that food is just, well… Food! Let food enrich your life, not restrict your life. I  adore whole, energizing foods that make me feel amazing and have healed me for years and every now and again a night at the carnival, a good dose of Giddy Yoyo dark chocolate (my favourite!), and a slice of homemade lemon meringue pie.  I LOVE food, and it can be used to make our lives, well, come to life! But always remember that it’s not about restricting or guilt, it’s about experiencing it and having fun with it, all of it!
  • This week; be present with your food and treat it as a gift. What you ate in the past is in the past! Let that go, move forward, enjoy your food, experience and implement these strategies to drop any guilt and replace it with self-love and the experience of learning what works for your body.

 

Savouring our own holistic slices of lemon meringue,
Suzanne Eden

 

 

3 Hacks Of Holistic Independence & Canada Day’s Crowd Pleasing Summer Aspargus Salad

From cooking all of our own meals since we were freshmen, to reading nutrition books over novels and being the ones to eat salads out of mason jars, stick fruit in our BPA-free water bottles and ask for salt lamps and aloe plants for our birthdays, as holistic junkies, we all know a little something about independence!

 

canada day

American or not, independence is something we can all celebrate! And when adopting a unique lifestyle, there’s almost guaranteed to be encounters with some negative feedback from others now and again. HECK, that’s just fine! Anyone else’s opinion has nothing to do with you and whether they keep it to themselves or are overtly open in voicing their opinions, it is your right to choose the lifestyle that suits you! And for the record, I’m behind you 110% 🙂

But it’s also important to mention the other side of the coin. It can be all too easy when you are feeling amazing, to wish this lifestyle on others, but everyone’s path is theirs to follow and they have as much right to live their life as they choose, as we have the right to live ours. So while we wait for our friends and family to all hop aboard the holistic lifestyle with us (or they may never get there and that’s okay too!) celebrations can get tricky. What can we eat when navigating BBQ’s strewn with mayo potato salads, unknown sources of meat burning on the grill, beers over kombuchas and dairy desserts?!

 

Here are 3 hacks to holistic independence:

1. Bring your own holistic swaps that mimic the standard dishes

  • Try to mimic dishes as much as possible which serves several purposes:
    • It allows you to avoid feelings of deprivation. Ever been to a BBQ and watched everyone else savouring a juicy burger and felt the cravings sink in? Bringing your own allows you to feel included in what everyone else is eating while knowing that the quality of your beef is something you can feel good about.
    • I also come with my own condiments such as mustard that are easy to stick in my purse and are free of sugars and food dyes.
    • As for dessert? Dark chocholate is an easy treat to stick in your purse and enjoy later.

2. Know the secret phrase that works for every question

  • This phrase is dynamite. You may have all of the scientific “facts” in the world backing you up but there will always be people who have other ideas. Afterall, nutrition in itself, is always changing and evolving and I’m sure you’ve been lead astray at some point too. But there is one thing that no-one can argue with and that’s how you feel. 
  • So when others question you, simply, happily and firmly state that you eat what you enjoy and what makes you feel good.

3. Share your food

  • Of course, you can pack your own food that may be completely different from others, but I find that this can too often upset the host/hostess. They want everyone to enjoy the food, too! Though I pack my own mustard and bring my own beef, I do so discreetly, explaining ahead of time what I’m doing and quietly sneaking it to them in the kitchen so that it doesn’t draw much attention. Unless someone asks, I certainly don’t feel this the time to make a statement about nutrition. So while I do bring some of my own things, I also bring a large dish that everyone can enjoy! This is usually a salad, and lots of it, to fill up on.
    • Holistic life hacks: worried that there won’t be enough for you to fill up on? Sneak your own serving into your bag. No one will notice but you won’t have to worry about everyone loving it so much that you have nothing to eat.

 

Now the question that arises! What does a holistic foodie bring that everyone can enjoy?

SALAD!

Always  a go to, salads are bound to show up at any event, but creative salads are the ones that will be more than just a side dish and asked for time and time again.

crowd pleaser

~*~

Summer Asparagus Salad

Adventure level: 1/5

Serving size: 4 (multiply for the crowd)

Light and fresh with local, in season asparagus, oven roasted for big flavour (as opposed to grilling) and rich in nutrients, this salad was our Canada Day crowd pleaser!

Ingredients

  • 1  1/2 pounds asparagus (cut in half or 3/4s)
  • 1 onion
  • 2 TBSP coconut oil (or more olive oil)
  • 1 TBSP olive oil
  • 2 TBSP Balsamic vinegar
  • Himalayan salt
  • Freshly ground black pepper
  • 1 small garlic, minced
  • 4 large roasted red peppers, chopped
  • 1/3 cup organic olives (green or black), sliced and pitted
  • 1 tablespoon capers
  • 1/4 cup fresh chopped basil

 

Directions

  • Preheat oven to 450F.
  • Toss asparagus & onion in 2 tablespoons of coconut oil (for higher heat stability) with salt and pepper to taste and roast for 6-8 minutes until they begin to go tender.
  • Remove from oven adding the minced garlic, 2 TBSPs of the balsamic vinegar and return to the oven for 4 minutes or until the vinegar is no longer runny.
  • Toss in a bowl with capers, olives, olive oil, and a little more balsamic if needed.
  • Stir in basil and season with salt and pepper to taste.
  • Let it chill for 30 minutes in the fridge before serving.

Simple and delicious, this one is sure to go over well and is extremely versatile. You can add soon to be in season cherry tomatoes, quinoa for a more filling salad, mint leaves for additional flavour, chicken so that you can take a pass on the BBQ’d meat, you name it!

With a delicious and nutritious day to celebrate all the glory of your holistic independence,

Suzanne Eden