Tips on Managing Sweet Cravings

Halloween. Thanksgiving. Winter holidays. All of these have a (deliciously) common them of gathering, cooking, indulging, and often overheating the things we crave most. Many people have a love/hate relationship with this time of year, and sometimes try to put extreme restrictions in place to avoid savory, sweet or “bad” foods all together, however almost every time they can’t sustain this, and they feel like a “failure” for not living up to their remarkably high expectations of themselves. I’ll let you in on a secret – most people think eliminating or restricting sugar will be easy before they actually do it. When they don’t succeed in eliminating the sweets, they somehow feel like they’ve failed at an easy task. The truth is, sugar can feel more addictive than heroin, and just cutting this out of your diet is one of the hardest things, physically and mentally, to do – especially during a time of year when it’s everywhere.

Breaking the cycle of craving and feeding our addiction is difficult, but not impossible. Sugar in particular is especially tricky because the more you eat, the more you want. It’s truly an addictive substance. It’s also mind blowing how many foods and beverages tuck sugar away that we don’t even think should have it. Awareness is the first step to decreasing your daily sugar consumption. Reading labels and understanding the many forms of sugar in packaged foods is important. Pay attention for the following: Sucrose, fructose, dextrose, “processed” honey, malt syrup, corn syrup, high fructose corn syrup, artificial sweeteners like aspartame, acesulfame potassium, neotame, saccharin, sorbitol, mannitol, xylitol, sucralose, cane sugar, cane syrup. Do your best to avoid these ingredients in the foods that you buy.

Here are some of my tips for slowly reducing processed sugars in your diet:

  1. Take 1 full week just to read your labels. Take note of your go-to foods, and just notice where sugar is continually getting int your diet.
  2. Choose 2 of your common go-to foods that have processed sugars and try to eliminate these for at least 2 weeks.
  3. Purchase a food based sweetener such as honey, maple syrup, coconut palm sugar or dates, and try cooking with these in place of sugar for 4 weeks. This gradual substitution will slowly and effectively shift your tastebuds to appreciate subtle sweetness over highly sweet processed sugars for a more sustainable replacement of sugar.
  4. Around the holiday time – don’t try to eliminate sugar completely. Allow yourself one (appropriately portioned) sweet treat daily for at least a week, then maybe every other day after that. Limit yourself, but don’t overly restrict yourself unless you know you have an uncommonly high willpower.

Top Tips For Overcoming A Sweet Tooth:

  • Sugar is a drug, take your consumption of it seriously and be mindful as you gently ease off of it.
  • Only eat when hungry, journal and observe cravings when they arise before indulging in them.
  • Swap cane sugar or refined corn syrup products for natural sweeteners like raw honey, grade B maple syrup, coconut sugar/syrup, or pure stevia.
  • Drink 8 glasses of water and herbal tea throughout the day to stay hydrated.
  • Eat a mainly plant-based diet filled with natural fiber to keep your body feeling satisfied and your aid in lightness of digestion.
  • Support your body with helpful nutrients – B vitamins, vitamin C, chromium, calcium, magnesium, and the amino acid L-glutamine all help to curb sugar cravings. These are abundant in whole grains, legumes / beans and nuts and seeds.

 

Lindsay Kluge M.Sc, CNS, LDN | HealthCoach@EllwoodThompsons.com

Holiday Stress Busters workshop

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When

Wednesday, October 26th | 6 to 7PM

Free spine & posture screenings | 5 to 6PM | No appointment necessary

Location

The Beet at Ellwood’s

With

River City Chiropractic Wellness

What to Expect

When you are under any kind of stress, life threatening or just irritating, your body is stimulated.  Organs and glands change gears, speeding up or slowing down activity as needed. Body functions, or physiology, prepare for defense.  Your adrenal glands are activated, and increased amounts of energy are ready to be used.  Blood pressure goes up, digestion slows, muscles tense, and your overall physiology prepares to help you survive.  Join us to learn about ways to alleviate physical, chemical, and emotional stress.  Enjoy this holiday season by learning strategies that reduce your stress and improve the quality of your life and health.

Did we mention you enjoy a complimentary dinner during the workshop?

Prior to the class, join the River City Chiropractic team for a FREE Posture Analysis and learn how much the results can reveal about your overall health, not just that of your spine! It’s quick, painless way to transform your health and learn how chiropractic care can improve your posture, remove stress to your spine and nervous system, and bring your body back into balance!

Cost

FREE class AND screenings!

Availability

For dinner headcount purposes, please let us know if you plan to attend the class!

Screenings are come first serve & take about 10-15 minutes, but feel free to let us know you’ll be stopping by!

Questions?

Email info@rivercitychiropractor.com or thebeet@ellwoodthompsons.com for assistance.

Natural Thyroid, Hormone & Weight Loss seminar

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When

Tuesday, October 25th / 6:30 to 8:30PM

Location

The Beet at Ellwood’s

Description

Hyperthyroidism is a little understood disorder which results in symptoms that stems from hormone dysregulation. According to the American Association of Clinical Endocrinologists (AACE) 27 million suffer from a thyroid condition and 50% are undiagnosed. Surprisingly, 90% of women over 40 suffer from subclinical hypothyroid.  Although there are 27 known forms of Hyperthyroidism, conventional medicine treats them all the same way- by prescribing various medications that either have no effect or further irritate the system. Doctors are conducting the wrong tests and asking the wrong questions when it comes to your endocrine (hormonal) health. Too often, we treat the symptoms without understanding the underlying cause for a disorder, and often, the cause can be alleviated through diet and lifestyle change.

Thyroid symptoms can be extremely varied and difficult to diagnose. Common symptoms include extreme weight gain or loss, brittle hair, flaky skin, flimsy nails, feeling cold, regular joint pain, frequent headaches, IBS, difficulty sleeping, premature aging, unexpected mood swings, irritability, depression, trouble concentrating and high blood pressure. Needless to say, a thyroid condition can leave a huge impact on your life, affecting your relationships, family, goals, job performance and self-esteem. This can lead to feelings of depression, desperation, inadequacy, and uncertainty.

If you suffer from a thyroid disorder, you should know, you are not irrational! You are not inadequate! And you are not alone! Join us in The Beet for Dr. Wild’s Riveting discussion to learn more about the underlying cause of most autoimmune diseases, Cellular Inflammation and the detrimental effects this can have on our organs, brain, endocrine system, and the very cells that make up our body. Learn what you can do daily to reduce inflammation and how to reduce stress on your system by avoiding various toxins and irritants. Dr. Wild offers a “Seminar Special” for those interested in a substantial reduction in cost for initial tests that may change what you thought you understood about your own body! You might just find the answers you are looking for…

With

Dr. Michael Wild | GetN2Balance

Dr. Wild graduated with Cum Laude Honors from Boston College with a BA in Psychology (concentration in Psycho-Physiology), and received his Doctor of Chiropractic degree from New York Chiropractic College in 1991.

Dr. Wild is a board certified Chiropractic Physician licensed by the Medical Board of Virginia. He has been freeing people from pain and helping them live healthier more productive lives since 1991, and has focused on the needs of his neighbors in Richmond’s West End since 1993.

Dr. Wild uses a “whole person approach” when taking care of his patients. By combining the very best hands-on healing techniques, state-of-the-art diagnostic & treatment procedures, and providing the newest and best natural whole-food vitamins and mineral supplements on the market today, Dr. Wild is able to help you to accelerate your journey to good health. His mission is to help people realize that “health comes from within, and ultimately, maintaining your health is superior to the treatment of disease.”

Admission

FREE! We just ask that you RSVP here

Questions

Email The Beet Cafe Coordinator, Charlotte, at cchristensen@ellwoodthompsons.com!

HalloWEEK Festivities at Ellwood’s!

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Why limit the fall festivities to just one day? 

We’ve got something special planned each day leading up to Halloween, culminating with our annual costume contest for employees and the community alike!

Here’s the full line up of event, for the whole family alike, including your four-legged family members!

HalloWEEK Spooky Screenings | October 24th – October 31st

Every day in The Beet, starting at noon, we’re showing a different spooky classic, including Young Frankenstein, Hocus Pocus, It’s the Great Pumpkin, Charlie Brown!, The Nightmare Before Christmas, ET, Casper, Beetlejuice and more.  Here’s the full line-up, but you can also check the schedule on our calendar here so you plan your lunches accordingly…

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Ellwood’s Halloween Fest | Saturday, October 29th | 11PM – 5PM

Face painting | Cider & beer tastings | Pet costume contest | Live music | Samples |  Crafts for all, including dead flower crowns & apple stamps | Jack-o-lanter Raffle | Richmond Outside pop-up tent | and more!

Halloween Costume Contest | Monday, October 31st | 7AM – 9PM

$100 Ellwood’s gift card to 1st place winners | Categories for ‘Best Steward Costume’ and ‘Best Customer Costume’ | Chosen by popular vote on Facebook November 1st through 4th

HalloWEEK at Ellwood’s!

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Why limit the fall festivities to just one day? 

We’ve got something special planned each day leading up to Halloween, culminating with our annual costume contest for employees and the community alike!

Here’s the full line up of event, for the whole family alike, including your four-legged family members!

HalloWEEK Spooky Screenings | October 24th – October 31st

Every day in The Beet, starting at noon, we’re showing a different spooky classic, including Young Frankenstein, Hocus Pocus, It’s the Great Pumpkin, Charlie Brown!, The Nightmare Before Christmas, ET, Casper, Beetlejuice and more.  Here’s the full line-up, but you can also check the schedule on our calendar here so you plan your lunches accordingly…

spooky-screenings-lineup

Ellwood’s Halloween Fest | Saturday, October 29th | 11PM – 5PM

Face painting | Cider & beer tastings | Pet costume contest | Live music | Samples |  Crafts for all, including dead flower crowns & apple stamps | Jack-o-lanter Raffle | Richmond Outside pop-up tent | and more!

Halloween Costume Contest | Monday, October 31st | 7AM – 9PM

$100 Ellwood’s gift card to 1st place winners | Categories for ‘Best Steward Costume’ and ‘Best Customer Costume’ | Chosen by popular vote on Facebook November 1st through 4th

Is America An Oligarchy Instead of A Democracy? A Major Study Says The Answer Is (Unfortunately) “YES”

Ever since the United States Congress passed and President Obama signed the so-called “Dark Act” (S.B. 764) that essentially prevents any meaningful labeling for food products that contain Genetically Modified Organisms (GMOs), I can’t help but think about that Princeton and Northwestern academic study on American Democracy published in September 2014.

Why? As I posted in a prior ET Food Advocate blog — How Legislation Is Opposed By 9 Out Of 10 Americans Becomes The Law In Our Country — regardless of where you stood on the issue of GMO labeling, it was amazing to see how a piece of legislation that is well documented in wide spread public opposition still becomes the law in the United States.

And since we are in an important and historic election season, it’s time to write about that Princeton and Northwestern Study.

The study, Testing Theories of American Politics: Elites, Interest Groups, and Average Citizens, reviewed extensive data from 1981 to 2002 and reviewed close to 1,800 U.S. Government policies during that time period. The study concluded that even if an overwhelming majority of average citizens support any particular issue, the average citizens influence on U.S. policy making is “near zero”.   The study concludes that “Economic Elites” and “Business Interest Groups” have enormous power to pass favorable legislation despite vast public opposition and even greater power to block legislation with vast public support.

To quote the Study:

When the preferences of economic elites and the stands of organized interest groups are controlled for, the preferences of the average American appear to have only a minuscule, near-zero, statistically non-significant impact upon public policy. (Emphasis Added)

The influence of money in politics and in lobbying is considered the source of the loss of representative democracy in our country. This is not a new allegation but has become increasingly troubling since the Supreme Court decisions in Citizens United and McCutcheon v. Federal Elections Commission which now permits unlimited secret money go into U.S. political and judicial campaigns.

Former President Jimmy Carter, when asked his opinion of the Citizens and the McCutcheon decisions stated:

It violates the essence of what made America a great country in its political system. Now it’s just an oligarchy with unlimited political bribery being the essence of getting the nominations for president or being elected president. And the same thing applies to governors, and U.S. Senators and congress members. So, now we’ve just seen a subversion of our political system as a payoff to major contributors, who want and expect, and sometimes get, favors for themselves after the election is over.

One of the nation’s largest “grassroots” anti-corruption campaign, Represent.Us has produced a short and compelling video that explains the Princeton/Northwestern Study in support of its goal to pass better anti-corruption laws around the United States:

There is some debate about the Princeton/Northwestern Study. John Cassidy notes in his The New Yorker magazine commentary, Is America An Oligarchy?, in a statistical sense, that the “explanatory power” of some of the equations is “weak”.

But as Cassidy observes:

There can be no doubt that economic élites have a disproportionate influence in Washington, or that their views and interests distort policy in ways that don’t necessarily benefit the majority: the politicians all know this, and we know it, too. The only debate is about how far this process has gone, and whether we should refer to it as oligarchy or as something else.

And as we vote in the coming weeks, the worst thing we can do, no matter how far the process has gone — is to give up on the process.

Never give up.

###

Final Third Thursday Pairings of the Year

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 With special pairings of our new, private label wines!

When

Thursday, October 20th | 5 to 7PM | Final Third Thursday Pairings of the Year!

What

We’re ending 2016’s Third Thursday Pairings on a high note with a special pairings of our new private label wines.  Made in collaboration with Rosemont of Virginia and paired with specialty small plates crafted for the season by our chefs, these wines will give you something to look forward to long after this pairing event. Executive Chef, Todd Johnson, and our Senior Bakery Manager, Ingrid Schatz, get to flex their culinary creativity, bringing you something different & delicious, like this month’s dessert course: Sweet Potato Bread Pudding with white chocolate and marshmallows!

*Please note, the courses + pairings are self-paced, so we recommend arriving between 5 and 6pm to start your tastings, that way you’ll have plenty of time to enjoy the courses, and we will have enough small plates to go around!*

Where

The Beet Cafe at Ellwood Thompson’s

This Month’s Menu + Pairings

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Cost

$10 / person or $15/couple in advance.  Pay as an individual or couple below.  Advanced registration strongly encouraged!


Third Thursday Pairing



Questions?

Call the customer service desk at 804-359-7525 or email TheBeet@ellwoodthompsons.com.

Vegetarian Protein Sources

I think the most inspirational way that I develop ideas for written content and blog posts are through the common questions that come up during one-on-one appointments during my health coaching sessions. A big area of customer and client support recently has been around questions regarding shifting their diets over to a more plant based / vegetarian nutrition plan which, although it may seem straightforward, certainly isn’t for a lot of folks. Sometimes when people want to make big shifts their diet, the amount of research (often conflicting!) can be a little overwhelming. I like to outline big changes with small steps, by laying out the basics first and fine tuning the details one step at a time. A really big part of a vegetarian diet centers around adequate protein intake, and trust me – there are LOTS of ways we can utilize plant based foods to get in enough protein. Variety is key when we want to get a good amount of any one particular food group, and a common pitfall for some vegetarians (and meat eaters, too), is to rely too heavily on just one or two sources of protein. My best piece of advice is to pick at least 5 sources of your favorite protein and perfect several recipes utilizing these base protein sources to you’re not always defaulting to just tofu or just garbanzo beans.

The amount of protein every person requires is very different and depends on your body weight, age and especially your level of energy and expenditure. If you’re working out 6-7 days a week or training for a marathon, you need a considerably higher intake of protein than someone else who has a desk job. Generally speaking, you need about 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). So a 150 pound person will need to eat about 54 grams of protein per day with a normal energy expenditure. It’s important to know how much protein you need to aim for every day, and to make a concerted effort to meet this intake with a variety of protein sources.

Here are several vegetarian protein sources that I often recommend and the protein content per cup for reference:

Food Serving Protein in Grams
Tempeh 1 cup 31
Soybeans, cooked 1 cup 29
Seitan 3 ounces 21
Lentils, cooked 1 cup 18
Plain yogurt 1 cup 15-20
Black Beans, cooked 1 cup 15
Kidney Beans, cooked 1 cup 15
Chickpeas, cooked 1 cup 15
Pinto beans, cooked 1 cup 15
Lima beans, cooked 1 cup 15
Black eyed peas, cooked 1 cup 13
Tofu, firm 4 ounces 11
Quinoa, cooked 1 cup 8
Peas, cooked 1 cup 8
Peanut butter 2 tablespoons 8
Almonds 1/4 cup 8
Egg, cooked 1 whole egg 6
Bulgar, cooked 1 cup 6
Sunflower seeds 1/4 cup 6
Spinach, cooked 1 cup 5
Broccoli, cooked 1 cup 4

 

One of the biggest overall nutritional varieties of vegetarian proteins comes from BEANS and legumes (black beans, lentils, kidney beans, walnuts, almonds, pinto beans etc). Not only are they higher in protein than most other plant based proteins, but they also pack a considerable amount of other nutrients such as magnesium, calcium, folic acid, folate, manganese, iron, B-vitamins and of course, fiber. You can read more about beans and legumes from my previous post here.

If you’d like more thorough or personalized information about dietary shifts – schedule a free health coaching appointment with me at Ellwood Thompson’s by emailing healthcoach@ellwoodthompsons.com and we’ll set up a time on a

 

Lindsay Kluge M.Sc, CNS, LDN | HealthCoach@EllwoodThompsons.com

Store Tours with Lynn Farmer, RDN

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When

Tuesday, October 18th / 9:00  to 10:00AM

Location

The Beet at Ellwood’s

Description

Thank you for taking the interest and time to explore our newest services for our shoppers:  Store Tours.  When you first get here, feel free to have a seat in The Beet.  Once everyone is there, you will meet Lynn Farmer, RDN who’ll provide some handout materials.  After a brief outline of the tour and a little input-gathering from you on your needs, goals and interests, you’ll be off and running with Lynn on a thorough store tour, tailored to your needs!

Grab a basket and follow Lynn as she goes through all departments of the store, discussing each area as it relates to improving nutritional status and well-being.  Please feel free to ask questions whenever they come to mind!  Lynn feels it’s better to get the questions out and responded to than her just talking the whole time.

Afterwards, you’ll return to The Beet for a light snack and to finish up questions and comments.

With

Lynn Farmer, RDN

Lynn Farmer is a Registered Dietitian Nutritionist providing “Welltrition” services in the Richmond Metropolitan area.  Her specialty areas are Sports, Cardiovascular, and Wellness Nutrition and Integrative Functional Medicine. Certified by the American College of Sports Medicine as an Exercise Physiologist, she can evaluate and prescribe exercise programs.  She approaches what she does in a holistic manner, and therefore provides various strategies and techniques to better manage stress.  All of her programs are tailored to her clients allowing for improved outcomes, and we are excited to now offer her services through store tours at Ellwood’s!

Admission

$25 per person


Store Tours with Dietian Lynn: select your day/time



Questions?

Email The Beet Cafe Manager, Taylor at trichardson@ellwoodthompsons.com

Pups & Pints with River City Bulldog Rescue

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THURSDAY, OCTOBER 13TH | 5-7PM ON THE PATIO

Our monthly pup and people social is almost here!* Round up your fur-babies & friends and enjoy a drink on our patio with live music and treat samples for you & your dogs, too.

This month, we’re pleased to partner with River City Bulldog Rescue!

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They’ll be here – with ambassador bulldogs, of course – to talk, hang, and share their passion for these wrinkly-faced babies with you over a pint!

To top it off, we’ll have happy hour prices at our bar in The Beet, plus live music on the patio from 5 to 7pm. That’s something you & your dog can both wag your tails about.

*weather permitting