Jeanette Bronée’s new book “EAT TO FEEL FULL and nourish yourself for good” is a handbook that offers a condensed guide to the first step in her path to self-nourishment. With a focus on basic food knowledge – including a lucid explanation of hunger and digestion and an in-depth guide to the foods and eating habits that will help you stay satisfied longer after a meal. Eat to Feel Full aims to help its readers feel better about eating, feel better after eating, and gain mastery of their appetites through an increased sense of well-being.

Keys to remember:

1. When we can let go of the dieting mentality that say we have to eat less to lose weight and instead focus on feeling full we can start being nourished by our food instead of getting stuck in longing for more. By changing our food choices, our habits, and also our thoughts around what it means to us to practice self-care (what I call self-nourishment) we can create such an important shift in our lives and in our health. We tend to come last and some of the most basics essentials we need as human beings to survive and perform is sleep, water and food. Missing out on these set us up to fail our attempts of feeling better, getting healthy, and lose weight.

2. Mastering our appetites makes a huge difference in how we eat, but also in our health in general. The key is to keep a low glycemic index. Often that is confused with no carb, and low-carb is often confused with high protein. What is important is to eat the good carbohydrates that are high in fiber. That means vegetables, whole-grains (cooked instead of flour products like brown rice).. It also means to include good fats from plant-based sources since that is a healthy anti-inflammatory fat, and it helps slow down the absorption of the carbs, and help us stay full and satisfied for longer. The last key element is lean protein. I favor legumes because they are high in fiber and so satisfying and studies actually show that they can help weight-loss and many have the opposite impression of beans and other legumes like lentils and peas.

3. Cravings is something everyone will have from time to time but the more balanced we eat and the more we get sweetness in our meals as mentioned above we don’t crave it as much and end up avoiding the sugar attack and the cookie jar. Many under-eat during the day, might even skip breakfast and only have a salad for lunch with the result that they end up falling prey to the cookie monster by 4pm.

We can master our cravings but by having a better rhythm of eating real meals 3 times a day and skip the snacking, and incorporate sweet root vegetables and onions in our meals. Salad takes on a whole new meaning when you eat this way.

RECIPES

Overnight Oats

Serves 1

Ingredients

• 1/2 cup rolled oats
• 3/4 cup oat-milk (you can choose a nut-milk or coconut milk as well)
• 1/2 tsp. cinnamon (optional and to taste)
• 4 pecans broken into small pieces (or other nuts to your liking)
• 1 tsp. chia seeds

Method

Add all ingredients to a glass jar and put it in the fridge overnight. The raw oats will absorb the oat milk and flavors surrounding them! You can also just mix everything up in the morning before you leave the house and it will be ready to eat 30 minutes later!

The “Kitchen Sink” Chickpea Salad

When I want a fast meal, I look in my fridge and cupboard to see what I can put together. There is always a can of chickpeas, so often I start there and then I add whatever vegetables I can find-either fresh or cooked leftovers.

Ingredients:

• chickpeas-1 can gives you two portions
• asparagus
• carrots
• beets
• sun-dried tomatoes
• leafy greens
• olive oil, sea-salt, fresh ground pepper

Method:

Roughly chop the vegetables, and mix it all up together.

Choose a nice bowl-this is is from Clay by DF (see the product page for more information).

Sit down somewhere nice and cozy. Enjoy!

THE TAKEAWAY TIP

Don’t be so scared of food. If you eat real food, whole food, learn to cook your whole experience and relationship with food will change, and you will find that you feel completely different both in your body but also about your Self.

Eat to Feel Full (and Nourish Yourself for Good) by Self-Nourishment Counselor and Integrative Nutrition health coach, Jeanette Bronée, is a beginner’s guide to self-nourishment, offering a combination of food knowledge, insights into the habits that block our efforts to transform, and practical techniques for developing a mindful, healthy relationship with food; Available on Amazon.com spring 2015

To purchase book or find out more about Jeanette & her Path for Life program visit: www.pathforlife.com and follow her @pathforlife Twitter/ Facebook & Instagram

About the author:

Jeanette Bronée, CHHC, AADP is a Self-Nourishment Counselor and the founder of Path for Life and the online Self-Nourishment Program. For over a decade she has been working with clients one-on-one in her private practice not only to improve their physical and emotional wellbeing, but also to help them change their habits, which is the foundation for a sustained healthy lifestyle. Bronée’s nine-step method integrates the three key essentials, which she has found drive real change in people’s lives: food knowledge, mindfulness and habit shifting. Bronée’s approach to health and weight loss is self-nourishment. When we learn how to make the right choices and to live from a perspective of self-care and self-love, health becomes our lifestyle, and we thrive. Bronée also believes that healthy food has to nourish all of our senses. Check out her recipes on the blog at www.pathforlife.com.