Stress eating- Managing COVID 19, infertility, menopause and everything else life has hit you with. (and a lemon blueberry muffin recipe)
I don't know about you, but when I am stressed, I bake....and then I eat the baking...and then I feel bad about the baking I ate...which causes more stress...which makes me want to bake some more. Sound familiar? Even if you are not a stress baker like me, many of us have counterproductive and sometimes sabotaging behaviour when it comes to self-care. (see my old blog : Cigarette's as self-care)
Enter COVID 19....
Whether you are struggling with conceiving, staying pregnant, or your transition to menopause appears to have taken over your waistline, adding the isolation and ultra-sedentary living that COVID 19 inspires right now, is like adding fuel to a fire (gosh...how could I forget to mention the fires...they have been awful too).
What I have found in clinic is that if you focus on what you CAN'T eat, you feel bad and guilty, and inevitably fall back onto old patterns. If you instead focus on replacing foods and habits you love with healthier, but equally as satisfying and enjoyable options, you are much more likely to succeed in the long run.
So where do you start?
1. Keep a food diary for one week and document everything you eat that week. I have my patients start with this so that we can get an honest look at what to change and where the weak spots are. (Late night sweets, vegetable deficient, not enough food, water, protein)
2. Identify the weak spots. (ex. sweet carb heavy breakfasts, too many convenience meals, too much raw, etc.)
3. Create a plan that focuses on addition, not subtraction. (This is my favourite part to help create!)
(ex. too many carbs and not enough veg? Try focusing on having half your plate be, low starch, green or cruciferous vegetables. Make sure you eat this and your protein first. This will automatically make you consume less carbohydrate/starchy foods. Or sneak vegetables into recipes that don't have any, or enough in them. You will find the added vegetables often blend in nicely.)
4. Look up healthy alternatives to your favorite foods.
Which leads us right back to my love of baked goods.
Here is a muffin I love making to satisfy my baked good needs without completely sabotaging a healthy, low glycemic, nutrient dense diet.
Coconut flour lemon blueberry muffins
1/2 cup coconut flour
1/2 tsp baking soda
1/4 tsp salt (fine sea salt)
6 large free range eggs
zest from 1/2 lemon
1/4 cup maple syrup
1/4 cup grass fed butter melted (or coconut oil melted, or avocado oil)
1 tsp vanilla
1 cup blueberries (also good with blackberries)
- Preheat oven at 350F. Mix dry ingredients and set aside.
- Beat wet ingredients until frothy. Mix in dry ingredient. Fold blueberries in gently.
- I like to use silicone muffin cups, but if you don't have any, use paper or just grease the muffin tin.
- Bake until the tops are brown, and the kitchen is filled with the sweet smell of muffins, around 20 minutes. Sorry...I inherited my French grandmother's lack of timing ...or measuring things. I will update with a real time next time I bake them!