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Here's a fantastic seasonal favorite from the Best of Dr. Peter Borten articles vault! Enjoy, and please feel free to share YOUR favorite chilled summer treat recipes in the comments below!
--------------------------------------------------------------------------------------------
Ah, summer. The warm, bright sun, birds chirping, bees buzzing, and the sound of ice cream trucks in the air. We crave cold, sweet things like lemonade, ice cream, popsicles, and gelato. Somehow the specialness of summer convinces us to let ourselves and our kids indulge a bit more in the sugar. But summer treats don’t have to be full of refined sugar in order to be yummy and refreshing. Try these healthier variations on summer staples. You’ll feel in the spirit of the season, but don’t have to worry about putting on extra weight at a time of year when you may feel self-conscious of your body in skimpy summer attire.
In Chinese nutritional theory, sour foods are considered to help generate fluids in the body. When we’re hot and thirsty, the sourness of lemonade often feels even more refreshing than plain water. But the sugar just adds tons of extra calories (Minute Maid has about 12 teaspoons of sugar per 16 ounce glass) and makes you feel full if you drink too much. Your first healthier option is simply lemony water. A squirt of lemon (or lime) juice makes me much more enthusiastic about drinking enough water throughout the day. If you’re accustomed to drinking fruit juice daily, you can easily make the switch to lemony water and lose the extra sugar. If you don’t want to bring a lemon to work with you, try getting one of those lemon-shaped squeeze bottles of juice. If you have access to a juicer or juice bar, another excellent substitute for more sugary juices is cucumber juice. It’s wonderfully cooling in the summer. I like it with a squeeze of lemon and/or some fresh mint.
If you really want the sweetness of lemonade, try some stevia powder. It comes from the leaf of the stevia plant, it has no calories, and it’s much sweeter than sugar. You can also use it to sweeten your iced tea. (Bottled, sweetened iced tea, like lemonade, is full of sugar.) Also, you may wish to try a virgin mojito. Crush ice over fresh mint, add lime juice, stevia powder, and sparkling water. Very refreshing. Stevia powder varies a bit in quality. The lower quality stuff often has a bitter aftertaste. Generally, the 100% pure kind (which is also more expensive) tastes the best. A bottle will last you a very long time, because you only need minuscule amounts. You can find it at Trader Joes and natural food stores. It’s not quite as good as sugar, I’ll admit it, but you can get used to it.
Next are popsicles. The least healthy ones are made with high fructose corn syrup, artificial colors and artificial flavors. Slightly better are the fruit juice sweetened kinds, but keep in mind that they’re made with concentrated fruit juice so as to maximize the sugar content. Better still are homemade popsicles made with just plain juice, though they still have a decent amount of sugar. If you want a sugar-free version, I’ve come up with a good recipe that we make at home:
Brew several cups of fruity herbal tea. I like to use Lemon Zinger or Red Zinger (Celestial Seasonings) though there are many other options. Then add some lemon juice and stevia powder until it tastes right and freeze it using popsicle forms (or an ice cube tray with foil or plastic wrap over it and tooth picks poked through). I you really dislike stevia (first, I'd encourage you to try a few different kinds, including both a powdered one and a liquid one), a second healthier option is xylitol crystals, a plant-derived “sugar alcohol.” It tastes more like sugar than stevia, and it’s also somewhat more expensive. However, it’s not calorie-free – xylitol has about 40% fewer calories than sugar. But it doesn’t raise our blood sugar the same way that normal sugar does, so it’s a safe substitute for diabetics. Xylitol has some other interesting properties, such as helping to prevent tooth decay and treating allergies and upper respiratory infections (usually used in nasal spray or gum form for this). While it’s quite safe, consumption of very large quantities can cause gas and/or diarrhea. Another promising sugar alcohol called erythritol has fewer calories than xylitol, the same health benefits, and less potential to disrupt the digestion. You can find erythritol and even combination erythritol+stevia products (including the popular Truvia) at many grocery stores.
One other easy popsicle substitute is simply frozen berries. Blueberries are the most popsicle-like to me, and because they take longer to eat, you won’t eat a whole box at once. We always have some bags of frozen blueberries, raspberries, cherries, strawberries, and blackberries in our freezer. They are my daughter's dessert of choice.
When you really want ice cream, frozen bananas can be a surprisingly close substitute. Break them into small pieces before freezing them. Once frozen, put them in a food processor or a strong blender with a dash of vanilla extract, and puree them. You may need to open the blender a few times and push the banana back down into the blades (I recommend turning it off before doing this) in order to get all the lumps blended. In the end, you should end up with something that has the consistency of sherbet or soft serve ice cream. Kids love it. You can also add other kinds of frozen fruit to change the flavor. Another option is the addition of raw, organic cocoa powder. Usually, the sweetness of the bananas is enough to offset the bitterness of the chocolate, but if not, let the bananas get extra ripe (brown) before you freeze them, or try adding some stevia extract. If it’s not creamy (fatty) enough for you, you can add some coconut milk or pureed cashews and re-chill it for a while to help it thicken.
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So you aspire to draw gasps of delight, rather than horror, as you pedal through Portland in the nude. Or, perhaps you just want to look good in a thong by summer. Well, you’re reading the right article. Your friends won’t tell you this, so I will–nobody wants to see a guy in a thong. Please, don’t leave the house in that. Now let’s address your body. If you’ve tried eating less and exercising more and that hasn’t worked, these tips will make the difference.
First, let’s just get this out of the way. Are you actually eating less? Rather than thinking of overeating as consuming more calories over the course of a day than you burn, start thinking of it as consuming more calories in a sitting than your body can readily utilize.
For instance, your friend Botswana consumes only 1500 calories a day—all in one meal—and she can’t understand why she’s not losing weight. Your other friend Mozambique eats five meals of 400 calories each, and keeps losing weight, even though he’s totaling 500 more calories per day than Botswana. Here’s the deal: Botswana is going so long without eating that her metabolism slows down. Even when she eats both lunch and dinner, her body still goes 17 hours from dinner to lunch the next day. So her body says to itself, “I’m gonna run on 1200 calories per day”—which she exceeds by 300 calories. But more importantly, she eats 1500 calories at once. There’s no way she’s going to utilize all that anytime soon.
Be like Mozambique. Eat frequently. Don’t go more than about four hours between meals (except from dinner to breakfast). Eat a protein-rich breakfast—egg whites, lean meat, beans, nonfat Greek yogurt, etc. Keep dinner light. Your metabolism will speed up. Stop snacking—don’t eat anything between your meals. Let your stomach empty out completely. You’ll get to eat again in just a few hours, so stop yourself before you get full. Didn’t your mom ever tell you not to pack the washing machine with clothes? They won’t circulate at all. They’ll come out dirty and moist. Well, the same goes for your stomach. The goal is not to fill your stomach to capacity; it’s to eat just enough to not be hungry anymore.
Now, if you’re thinking, “But Peter, the food I eat is so damn good, I can’t stop eating until my body will simply not accept any more!” then we need to have a different conversation. It’s called the Stop Going Unconscious While You’re Eating conversation. Wake up. You’re tuning out your body while you’re eating. It’s the only possible way to ignore your body’s cries of protest. Tune in instead.
If your food is so good, why not do everything possible to enjoy the experience? That means putting away your reading material and your cell phone, turning off the TV, placing a piece of duct tape over the mouth of your dining company, letting go of whatever you’re stressing about, pulling over if you’re driving, sitting down if you’re standing, and then savoring the hell out of that food. Always keep part of your attention on how your body feels, and as soon as you’re not hungry anymore—usually with an amount of food about one-and-a-half times the size of your closed fist—stop. Bonus: you won’t be in a food coma after lunch.
You’ll also have more leeway with meals if you limit yourself to only non-caloric drinks. Instead of soda or juice (which have a ton of sugar in them), or a latte (basically a huge glass of milk), just stick to water, unsweetened tea, or—if you must—coffee with just a dash of milk. If you want a calorie-free sweetener, try stevia leaf extract instead of the chemical stuff.
Meanwhile, make sure you’re getting enough deep, restful sleep—at least seven hours. Studies show sleep deprivation is associated with weight gain. Next, ditch the plastics. Most plastics contain chemicals known as exogenous endocrine disruptors that can throw off our hormones and contribute to weight gain. Never microwave anything in plastic, and stop buying water in plastic bottles. Haven’t you heard of that swirling island of plastic in the middle of the Pacific that’s half the size of the US? While you’re at it, stop eating food from cans, since they’re all lined with plastic containing bisphenol-A (BPA), a known endocrine disruptor.
Finally, remember this: In the whole history of the human species, we’ve only consumed large amounts of grains and sugars in the tiniest, most recent slice of time. Our bodies just can’t handle it—we get diabetic, fat, and hypertensive. Even in the last few decades, we’ve gone low-fat due to overly simplistic thinking about how we form body fat. In the meantime, our sugar consumption has ballooned, and so have our waistbands. If you want to lose weight, the single biggest change you can make to your diet is to cut way down on sweeteners and flour.
If you take my advice, you should be in good shape for the naked bike ride. Might want to get your suspension tuned up before then, too.
(Originally appeared in About Face Magazine, Issue 06)
Want to know more?
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An old tai ji quan (tai chi) teacher of mine used to say, "Yi dao ... qi dao ... li dao," which roughly means the focus of your mind (yi dao) dictates the way your energy moves (qi dao) which dictates the expression of your power. (This utterance came mostly when he noticed that I was looking distracted.) In other words, the ability to effectively direct your power is founded in the ability to effectively focus your mind.
Mental focus, known as yi, is one of the five aspects of consciousness defined in Traditional Chinese Medicine (TCM). Each of the five is considered to be associated with a particular part of the body, and the yi corresponds with the digestive system. In a way digestion is a kind of inner focus. When food enters the body, the digestive tract focuses its attention on it – breaking it down to its elemental parts, extracting what’s useful, and absorbing it. It makes sense that we use the word “digest” to speak about processing and assimilating a new or challenging idea or experience.
Disruption of the digestive system frequently goes hand in hand with poor mental focus. The most common example is Attention Deficit (Hyperactivity) Disorder in people who have a poor diet and/or erratic food intake and/or food sensitivities and/or gut imbalances.
There are two main patterns of digestive imbalance as it relates to mental function. The first is poor assimilation of the vital nutrients in our food, leading to a state of deficiency and a “malnourished mind.” The second is the development of phlegm, which makes us cloudy-headed and may further impede the assimilation of nutrients. The Chinese medical use of the word "phlegm" here denotes a much broader concept than simple mucus. Phlegm is anything that impedes our flow or accumulates in us but serves no functional purpose, such as plaques, cysts, excess body fat, or any other similarly tenacious “gunk” in our system. It may be tangible or intangible, and it doesn't go away easily.
Phlegm can form as a byproduct of impaired digestion. Sometimes it develops when we’re exposed to foods that irritate the body – similar to how an oyster secretes pearl material when it’s irritated by a grain of sand. Other times it develops because something else disturbs the digestive process (such as trying to digest too much mental material while trying to digest food, or eating while the eating, nervous system is activated by stress), leading to incomplete assimilation of nutrients and excretion of waste.
TCM’s notion of a digestive origin for mental disturbances is shared by Ayurveda, the traditional medical system of India, which goes so far as to say that all health problems originate in the gut. Recently these millennia-old concepts have been corroborated through our emerging understanding of the gut-brain axis – the complex interplay between the gastrointestinal tract, its microbial population, and the central nervous system.
Let’s look at some ways we can improve digestion for better mental health.
- Choose nutrient-dense foods. Support high-quality thinking with high-quality nourishment: fresh vegetables, nuts and seeds, clean proteins (free range omega-3 eggs, organic grass-fed dairy products, sustainably grown oily fish, small amounts of pasture raised meat), whole fruits, and a little whole grain. Limit your intake of fried foods, sweetened foods, and flour.
- Avoid foods you’re sensitive to. One of the most common symptoms of eating a food that’s incompatible with your system is lower energy and less-sharp thinking. Keep a food journal and track of any foods you don’t thrive on. If it’s hard to determine, consider doing an elimination diet or elemental diet (powdered, hypoallergenic meal replacement) to clean out and then systematically reintroduce foods.
- Eat in a slow, relaxed, conscious way. Unlike filling up your gas tank, which you want to be as fast as possible, eating isn’t merely a “fill up” – it’s also a way to tune in, to savor, to be grateful, and to consciously nourish your mind-body. There can be a vast qualitative difference between a rushed meal you barely pay attention to versus one you enjoy to the fullest. Get media out of the eating space. Set your stresses aside. Stay connected to the act of eating.
- Stop eating before you’re full. Stop eating before you’re full. Stop eating before you’re full.
- Try bitters. Bitter digestive-stimulating herbs have the dual effect of toning the digestive tract and clearing toxins and phlegm. Bitters as cocktail mixers are experiencing a surge of popularity, so there are more blends available than ever. I recommend a mixture of pure bitters such as gentian, rhubarb root, myrrh, Peruvian bark, goldenseal, yellow dock, barberry, or Oregon grape root with some aromatic carminative spices (promoting assimilation), such as citrus peel, anise, fennel, caraway, cardamom, or ginger. Take a squirt before and/or after each meal in a little water.
- Move a little after meals. A walk is perfect. This helps promote assimilation.
- If you need extra support, consider a good digestive enzyme blend. These supplement what your pancreas produces (and won’t cause your body to produce less) and help in the breakdown of food for better absorption. There are many good products out there. Two of my favorites are DigestZymes made by Designs for Health and Digest made by Transformation Enzymes. Take some at the beginning of each meal. Sometimes they make a remarkable difference.
Interestingly, the connection between digestion and mental function works both ways. Not only can impaired digestion contribute to diminished cognitive function, mental and emotional disturbances can also contribute to poor digestion. Worry, in particular, is considered taxing to the digestive mechanisms in TCM because it habitually engages the digestive mechanisms as you “chew” on problems. If you can make mealtimes a ritual in which you always take a break from thinking about stressful things, you’ll not only enjoy your food more, you’ll also derive greater benefit from it.
Be well,
Peter
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Here's a fantastic seasonal favorite from the Best of Dr. Peter Borten articles vault! Enjoy, and please feel free to share YOUR favorite chilled summer treat recipes in the comments below!
--------------------------------------------------------------------------------------------
Ah, summer. The warm, bright sun, birds chirping, bees buzzing, and the sound of ice cream trucks in the air. We crave cold, sweet things like lemonade, ice cream, popsicles, and gelato. Somehow the specialness of summer convinces us to let ourselves and our kids indulge a bit more in the sugar. But summer treats don’t have to be full of refined sugar in order to be yummy and refreshing. Try these healthier variations on summer staples. You’ll feel in the spirit of the season, but don’t have to worry about putting on extra weight at a time of year when you may feel self-conscious of your body in skimpy summer attire.
In Chinese nutritional theory, sour foods are considered to help generate fluids in the body. When we’re hot and thirsty, the sourness of lemonade often feels even more refreshing than plain water. But the sugar just adds tons of extra calories (Minute Maid has about 12 teaspoons of sugar per 16 ounce glass) and makes you feel full if you drink too much. Your first healthier option is simply lemony water. A squirt of lemon (or lime) juice makes me much more enthusiastic about drinking enough water throughout the day. If you’re accustomed to drinking fruit juice daily, you can easily make the switch to lemony water and lose the extra sugar. If you don’t want to bring a lemon to work with you, try getting one of those lemon-shaped squeeze bottles of juice. If you have access to a juicer or juice bar, another excellent substitute for more sugary juices is cucumber juice. It’s wonderfully cooling in the summer. I like it with a squeeze of lemon and/or some fresh mint.
If you really want the sweetness of lemonade, try some stevia powder. It comes from the leaf of the stevia plant, it has no calories, and it’s much sweeter than sugar. You can also use it to sweeten your iced tea. (Bottled, sweetened iced tea, like lemonade, is full of sugar.) Also, you may wish to try a virgin mojito. Crush ice over fresh mint, add lime juice, stevia powder, and sparkling water. Very refreshing. Stevia powder varies a bit in quality. The lower quality stuff often has a bitter aftertaste. Generally, the 100% pure kind (which is also more expensive) tastes the best. A bottle will last you a very long time, because you only need minuscule amounts. You can find it at Trader Joes and natural food stores. It’s not quite as good as sugar, I’ll admit it, but you can get used to it.
Next are popsicles. The least healthy ones are made with high fructose corn syrup, artificial colors and artificial flavors. Slightly better are the fruit juice sweetened kinds, but keep in mind that they’re made with concentrated fruit juice so as to maximize the sugar content. Better still are homemade popsicles made with just plain juice, though they still have a decent amount of sugar. If you want a sugar-free version, I’ve come up with a good recipe that we make at home:
Brew several cups of fruity herbal tea. I like to use Lemon Zinger or Red Zinger (Celestial Seasonings) though there are many other options. Then add some lemon juice and stevia powder until it tastes right and freeze it using popsicle forms (or an ice cube tray with foil or plastic wrap over it and tooth picks poked through). I you really dislike stevia (first, I'd encourage you to try a few different kinds, including both a powdered one and a liquid one), a second healthier option is xylitol crystals, a plant-derived “sugar alcohol.” It tastes more like sugar than stevia, and it’s also somewhat more expensive. However, it’s not calorie-free – xylitol has about 40% fewer calories than sugar. But it doesn’t raise our blood sugar the same way that normal sugar does, so it’s a safe substitute for diabetics. Xylitol has some other interesting properties, such as helping to prevent tooth decay and treating allergies and upper respiratory infections (usually used in nasal spray or gum form for this). While it’s quite safe, consumption of very large quantities can cause gas and/or diarrhea. Another promising sugar alcohol called erythritol has fewer calories than xylitol, the same health benefits, and less potential to disrupt the digestion. You can find erythritol and even combination erythritol+stevia products (including the popular Truvia) at many grocery stores.
One other easy popsicle substitute is simply frozen berries. Blueberries are the most popsicle-like to me, and because they take longer to eat, you won’t eat a whole box at once. We always have some bags of frozen blueberries, raspberries, cherries, strawberries, and blackberries in our freezer. They are my daughter's dessert of choice.
When you really want ice cream, frozen bananas can be a surprisingly close substitute. Break them into small pieces before freezing them. Once frozen, put them in a food processor or a strong blender with a dash of vanilla extract, and puree them. You may need to open the blender a few times and push the banana back down into the blades (I recommend turning it off before doing this) in order to get all the lumps blended. In the end, you should end up with something that has the consistency of sherbet or soft serve ice cream. Kids love it. You can also add other kinds of frozen fruit to change the flavor. Another option is the addition of raw, organic cocoa powder. Usually, the sweetness of the bananas is enough to offset the bitterness of the chocolate, but if not, let the bananas get extra ripe (brown) before you freeze them, or try adding some stevia extract. If it’s not creamy (fatty) enough for you, you can add some coconut milk or pureed cashews and re-chill it for a while to help it thicken.
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[is_trackback] =>
[is_home] =>
[is_privacy_policy] =>
[is_404] =>
[is_embed] =>
[is_paged] =>
[is_admin] =>
[is_attachment] =>
[is_singular] =>
[is_robots] =>
[is_favicon] =>
[is_posts_page] =>
[is_post_type_archive] =>
[query_vars_hash:WP_Query:private] => a9a0317f0280815012da6533056b774b
[query_vars_changed:WP_Query:private] =>
[thumbnails_cached] =>
[allow_query_attachment_by_filename:protected] =>
[stopwords:WP_Query:private] =>
[compat_fields:WP_Query:private] => Array
(
[0] => query_vars_hash
[1] => query_vars_changed
)
[compat_methods:WP_Query:private] => Array
(
[0] => init_query_flags
[1] => parse_tax_query
)
)