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NUTRITIOUS BITES

December 2016

WELCOME

The holidays are upon us! Amidst the whirl of shopping, preparing, cooking, visiting, and the dash to get it all done, taking care of our own bodies, thoughts and feelings continues to be essential. We have plenty of things cooking to guide you along the way.

At Simplicity Nutrition, we are here to inform, support, and celebrate with you. The season, with its breadth of changes, activities, and full-spectrum of emotions, can be a challenging time for many. We will be present at the office and wherever our services take us.

While we’re already preparing for a wonderful new year, there is much to plan and do before this year’s end. The culmination of this active and festive time will be my Winter Wholesome New Year’s Retreat. We’ll wind down for a relaxing day of discovering, reflecting, and hands-on experiencing ways which we can nurture ourselves for sustainable, healthy living in the upcoming year.

A MOMENT OF GRATITUDE BEFORE YOUR HOLIDAY MEAL IS GOOD FOR YOUR HEALTH!

The holiday season is my favorite time of year for many reasons, one of them being the opportunity to slow down and be thankful and enjoy our meals with family and friends! There is something about preparing a special and beautiful meal that helps us sit down, relax and focus on what we are grateful for.

Did you know that taking time for gratefulness also has a powerful effect on your digestive health? Slowing down and creating a positive environment helps your nervous system shift from sympathetic mode to parasympathetic mode. These two modes of our nervous system refer to the fight-or-flight mechanism (sympathetic) and relaxation (parasympathetic).

The fight-or-flight mode evolved as a method for our ancestors to recognize dangerous situations – such as being chased by a lion - and fight or flee! If your body is gearing up to do either of those, digestion is definitely not the main priority. In fight-or-flight, blood flows to your muscles, away from your stomach! In this modern day, we are often in sympathetic mode due to the stresses of our day, rushing through meals and perhaps not taking enough time to rest.

If we can help our bodies find parasympathetic mode (also known as, the lion is NOT chasing us), our circulatory system can bathe our digestive organs in nourishing blood to help us smoothly digest and transport all those wonderful nutrients to our cells. Because our cells are nourished, our sugar cravings are reduced and we feel full and satiated sooner. Sounds great, right?

We often give the following exercise as a homework assignment to our clients in order to engage the mind-body magic that happens during digestion of our food.

Signs you may be in sympathetic mode:

You frequently hold your breath
Your jaw feels tight or you grind your teeth when you sleep
You breathe into your shoulders, not your lower belly
You rush when you are eating
You have anxiety when you eat
You are eating while on the computer, standing up, driving, watching tv, etc

If this sounds like you, not to worry. Once you notice that you are in a sympathetic mode, you can use that information to bring yourself to parasympathetic mode!

Try this simple, meal-time ritual to soothe and nurture your digestive system:

Light your favorite candle
Plate your food in a beautiful way
Sit down to eat
Take a few deep breaths to oxygenate your body
Observe colors and textures of your meal
Think or say something you are grateful for
Eat slower than normal and savor your meal: set a timer if you need it
Put your fork down between bites and chew thoroughly
Notice texture and flavor of your food. Do you like it?
Enjoy your food!
Once you are done eating, observe how you feel.
- do you feel satisfied?
- do you feel bloated?
- do you feel calm or nervous?
- do you feel tense or relaxed?

The holiday season can be a busy time of year, but also a wonderful time to say thank you and enjoy a great meal. So why not take a little nudge this holiday offers, and bring a gratefulness practice to your daily meals? :)

Stay tuned for our next newsletter focusing on the pleasure of eating. Pleasure plays a critical role in digestion and is a powerful metabolizer that increases oxygenation and blood flow and decreases the production of cortisol and insulin, ultimately helping you to meet your health goals.

Written by Kimberly Vair, MS, RDN
Simplicity Nutrition
Registered Dietitian Nutritionist

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*** Does all this sound intriguing? Join me for January’s all-day Winter Wholesome Yoga and Nutrition New Year’s Retreat. Spend the day learning and actively participating in discovering how this applies to you, and ways to create a healthier body and mind in the new year. - Erin Yaseen

SIMPLICITY NUTRITION Updates

Give Yourself Permission to Devote an Entire Day
to a Healthier Happier You!

WINTER WHOLESOME RETREAT - Erin Yaseen & Amy M. Jarvis

SATURDAY, JANUARY 14, 2017 | 10 AM · 4:30 PM
Mosswood Hollow Retreat Center I Duvall, WA

Registration - $175
Contact Amy - 425.351.4805

Weaving together the best in the Sno Valley, Amy Jarvis, Yoga Therapist, and Erin Yaseen, MS, RDN for our Winter Wholesome Retreat. Together they blend the ancient wisdom of Yoga and Ayurveda Nutrition to empower you to live out a balanced and healthy New Year. Instead of focusing on fads and dieting for the New Year, this day-long retreat will provide you the time to reflect inward and cultivate the body wisdom you need to make healthful choices year-round.

Topics we will cover include:

Assess your health using your tongue, digestion, nails, skin & body temperature
Physical review of body and nutrition indicators
The science behind digestion and absorption
Mindful eating (warm lunch provided)
Eating with the seasons
How to create your own nutrition and yoga plan based on your body
How to move both mentally & physically to support your body through yoga movement & Yoga Nidra

What to bring:

Yoga mat Bolster
Blanket
Journal
Water bottle Hand-held mirror

More information on our website's Events section.

DIGESTIVE WELLNESS - A NUTRITIONISTS GUIDE TO DIGESTION with Erin Yaseen MS, RDN

Free Wellness Talk

WEDNESDAY, JANUARY 4, 2017 | 7:00 PM · 8:00 PM
Umpquah Community Room
146 W 2nd St, North Bend, Washington 98045

FREE I Open to the public (space limitations)
Email to register - erin@simplicitynutrition.com

Do you struggle with bloating and gas, constipation or diarrhea?
Do you have food sensitivities you just can't figure out?
Do you feel tired after eating or get sick all the time?
Is your appetite off?
Do you constantly struggle with dark circles under your eyes?

Did you know that 80% of your immune system is housed by your intestines?

Learn how your immune system is directly tied with digestion and how you can live a healthier, symptom-free life!

Join me for a free wellness talk to unlock the reasons behind all of these digestive problems and discover real-food solutions to heal your body.

(Erin has over 11 years of experience working with complex digestive ailments and has helped thousands over the years.)

You won't want to miss this!