Monday, December 15, 2014

Why You Should NOT use Willpower During the Holidays

Houses are glistening, everyone is celebrating and treats are EH-vry-where… great for your taste buds… not so great for your jean size.

The holiday season is a time of year where you either give yourself permission to overindulge, thinking you’ll just start the New Year out with a bang (aka a stricter diet or perhaps a cleanse).  Well, you know how that goes!  Or you head into the season powered up thinking you can just use willpower and resist your temptations.  Unfortunately, neither seems to work.  So what does work?  Read on for the top 4 strategies that will kickstart your holiday season. 

Strategy 1: Do NOT Skip Meals  

First, be sure to not head off to any event or party feeling starved or having skipped a meal. 

Has this happened to you before?  You get in the mind set that since you are going to be eating treats and such later in the day, you better cut back earlier in the day? If so, you know that this turns into a dis-AS-ter and your plan backfires.  A ravenous appetite leads to overeating in the long run and more consumed then you ever intended.

Even if you have more treats in the house, make sure you are on a regular eating schedule.  This way you can tune into your hunger and still allow yourself to enjoy the yummy foods that accompany the holiday season without overdoing it. 

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 “If you skip meals, you will overindulge.  Happens EVERY time and there’s just no way around it.”
~Siona Sammartino, MS, RDN, CN  

Strategy 2: DECIDE which treats are worth it and ENJOY them

That’s right, my friend!  You get to choose what you put in your body.  And you get to choose to have some treats too.  And magic happens (actually it’s science) when you choose to enjoy your food.  Why?  When you slow down, taste your food and enjoy it this happens:

1.   You digest your food better
2.    You put your body into a relaxation response instead of a stress response (meaning your metabolism works for you, not against you)
3.    You’re able to feel your hunger and tune into satiety
4.    Your body is able to utilize the nutrients you eat more effectively
5.    You no longer feel like you're deprived and like this is the “last” chance to have the treat.  So you avoid the “last supper” effect. (More on this below)

The result? You end up eating less and having more personal power (not to be confused with willpower) and body awareness.

So take a long deep breath (start right now. Go ahead, take one), chew that cookie that you intentionally decided to eat and enjoy every.bite.   

Now on to the business of willpower…

Strategy 3: Find Your Personal Power & Let Go Of “Willpower”

If you head into the holidays making a promise to yourself that you are not going to eat the candy, cookies and special treats (fill in the blank) you’re setting yourself up for failure!  Why, you ask?  Three reasons: 

#1 It’s in the Psychology

First off, we create resistance and feelings of deprivation.  From a psychological standpoint, this makes us want the food MORE. 

Oh you’ve been there before.  You’ve told yourself you’re not going to have x, y, z and all of a sudden you’re at the party and everyone is eating, drinking, chatting and happy and ALL you can think about is that dang cookie.  The one you’ve been so desperately trying to avoid.  Oh but that gooey chocolate chip peppermint cookie is sitting so comfortably on the table…it looks lonely…it’s calling your name.  It’s practically begging you to eat it. 

Two voices go around in your head.  The one that tells you that you made a promise to yourself and the other that says, “just this one time.”  And then you take a bite and an explosion of flavors go off as if it just melts right into your mouth.  And you can’t resist having a few more because who knows when the next time you’ll allow yourself to have it again.  And you say to yourself, “well I’ll just skip dinner” or “tomorrow night, I’ll be sure to have a fresh start.” 

This is the power of deprivation, my friend!

So here’s the alternative.  Choose strategy #2.  You SHIFT the promise you made to yourself.  Instead of promising to not have treats, instead make a promise to SLOW DOWN, SAVOR and ENJOY every.bite of the ones you decide to eat.

Move out of deprivation mode and actually give yourself permission to have some treats during the holidays.  I’m not saying to go crazy and ditch your health goals.  But I am saying to allow enjoyment to be present this holiday season. 

If the thought of this frightens you… see for yourself.  Watch what happens when you give yourself permission, feel the tension and resistance melt away and find yourself more cued in to your hunger, satisfaction and personal power. 

#2 Black & White Thinking Leads to Failure
Deciding all treats will be entirely off limits is a form of “black and white” thinking.  The “all or nothing” mindset is not only challenging to conquer, but once you do “fail” or give in, you then go crazy all in.  And then you get lost down the rabbit hole.

This is NOT the last supper.  You will have plenty of other opportunities to eat the foods that you once considered entirely off limits. Doing so will take the power AWAY from the holiday treat foods.  Meaning you get to decide what feels good in your body and you ultimately gain back your personal power.  

#3 The Guilt Cycle
Lastly, when you do give into your desires after you’ve decided not to, you tend to beat yourself up and get caught in a cycle of negative self-talk.  And this starts the whole cycle all over again.  And you think to yourself, “if only I had enough willpower.”

Believe me, sticking to your dietary goals is NOT about willpower.  A choice and decision yes, but your hunger (don’t’ forget, a wise sage once told you to not skip any meals), hormones, psychology and stimuli from your environment will either work in your favor or against you.     

Repeat after me and share this with the masses

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“Healthy eating is NOT about willpower, it’s about strategy.” 
~Siona Sammartino, MS, RDN, CN

Strategy 4: Make Alternative Treats that are Packed with Nutrition

Believe it or not, chocolate has minerals like magnesium and powerful bioactive compounds that are good for your health.  Suh-weet!  Nuts are great too.  They are a source of healthy fats and fat-soluble vitamins like the good ole vitamin E. 

Boosting the nutrition profile of your treats will help you feel satiated and not leave you feeling like you just need more and more and more. 

And, when you start to choose healthier treats, you create new memories with new foods.  Before you know it, you’ll start to crave these more than the foods that don’t serve your body as much. 

Check out these mouth-watering ideas. 

The Bottom Line
If you eat a little more one night, forgive yourself and start over tomorrow.  Life is always about second, third and even fourth chances.
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“You are not perfect and setbacks can be our greatest opportunities, if we choose to not see ourselves as a failure.” 
~Siona Sammartino, MS, RDN, CN

If you’ve tried these strategies before and are still struggling, there may be something deeper going on in your body or for you emotionally.  In which case you’ll want to get some support one-on-one.

Remember, while there is NOTHING wrong with enjoying holiday treats and all of the yummy foods that accompany the season, heading into the holidays with a strategy that considers your physiological and psychological needs will help you approach the season in a fresh, calm, new way.

Now it’s time for YOU to TAKE ACTION.  Share below which of these 4 strategies you plan to try.  And keep me posted on how it goes. 

With Love and Gratitude,

Siona Sammartino 

P.S. I'm launching a brand new site with lots of programs and products specially crafted just for you!  Head on over to to join the launch party and get EXCLUSIVE tips for radiant living!  

Sunday, October 26, 2014

Do you Crave more SWEETNESS AND WARMTH? Try This.

Falling For Leaves, Gourds & Soup

This is my favorite time of year!

The vivid burnt orange, fiery red and golden hues that are abundant in both the leaves and vegetables bring a FESTIVE autumn SPIRIT that awaken my desire for butternut squash soup, pumpkin pie and roasted mixed squash.

These deep orange and yellow hues point to plant compounds called carotenoids (you can remember this because carrots are famous for their beta-carotene, a specific carotenoid).

Yellow and orange veggies support growth and development, eye health and eventually provide vitamin A.

But, don't be fooled by their fancy pants nature! (you don't have to think like a nutritionist to reap the benefits)

Why?  Because orange veggies have

For one, they naturally contain sugars that can SATISFY not only your taste buds, but can also remind you to celebrate the SWEETNESS in other areas of your life.

These richly colored veggies also are typically perfect for the cooler, dryer months because they provide WARMTH and MOISTURE to the body. 

In honor of this vibrant season, I’m sharing my recipe for Warming Butternut Squash Soup.

It has the perfect balance of flavors.  Squash and apples add sweetness, the spices have a mix of sweetness, pungency and smokiness and the last minute hit of vinegar lends (well of course) acidity. Yum, yum.

Also, a dash of cream goes a LONG way to providing just a little extra special velvety texture and creaminess (Is your mouth watering?).

 Celebrate seasonal and local autumn veggies with me, and dive into a steaming hot bowl of my Spiced Butternut Squash Soup!

LEAVE A COMMENT BELOW to tell me YOUR favorite autumn dish.


Spiced Butternut Squash Soup
Flavorful, aromatic, and warming, this soup is perfect for a cold winter day.  The sweetness of the cinnamon pairs well with the natural sweetness of the squash and apple, while the cumin adds a smoky depth and the cayenne gives it a spicy kick.   Top it all off with some floral oregano and it’s a spice masterpiece that will make your taste buds sing.  Enjoy with “Sage Butter Lentils” and “Winter Braised Greens” for a complete meal. 

Preparation time: 40-45 minutes
Yield: 5 cups

1 tablespoon organic pastured butter
1 tablespoon extra-virgin olive oil
1 medium yellow onion (about 2 cups)
4 cups frozen diced butternut squash (2 10-ounce bags)
1 small apple (about 1 cup)
2 medium garlic cloves
1 teaspoon ground cinnamon
½ teaspoon ground cumin
1/8 -1/4 teaspoon cayenne pepper
Pinch of turmeric
1½ -2 teaspoons sea salt
¼ cup sherry wine
3-4 cups Vegetable broth
¼ cup heavy cream
2-3 teaspoons raw apple cider vinegar or golden balsamic vinegar
Fresh oregano for garnish

Cultured sour cream for garnish (Nancy’s), optional

Heat a 4-quart stainless steel stockpot over medium heat for about a minute.
Add butter and oil and let it spread and coat the bottom of the pan. Add onions and sauté until soft and golden for about 5-10 minutes, stirring only occasionally. Add squash, toss to coat and sauté until golden for about 5 minutes, only stirring occasionally. Add apple and sauté for 2 minutes.  Add garlic and sauté for another minute.

Add cinnamon, cumin, cayenne, turmeric and salt and stir vegetables to coat and continue sautéing for about 2 minutes. Add wine to deglaze and pick up the brown bits on the bottom of the pan with a wooden spoon. Add broth, cover and bring to a simmer.  Simmer until vegetables soften and flavors merry, about 15 to 20 minutes.

Turn off heat, stir in cream and blend thoroughly with an immersion blender until texture is velvety. Stir in vinegar and check for salt.  Serve each bowl with oregano and a dollop of sour cream.

Tip: To make this recipe dairy free, simply substitute cream with canned coconut milk.

Variation: Substitute frozen squash with 2-3 cups of fresh cubed seasonal squash

Copyright 2010, S. Sammartino, Original recipe

Wednesday, July 23, 2014

Thai Carrot Salad

Tired of the same ole salad recipe? Thai Carrot Salad is the perfect summer dish that's bursting with flavor and nutrition to fuel you up without weighing you down.  Dive right in to my Thai Carrot Salad and let the flavor explosion begin.

Saturday, April 19, 2014

Spring Forward With Leafy Greens

It’s the time of year where the trees are budding, leafy greens such as spinach and chard are sprouting up and many people are feeling the urge to clean up and get organized.   Boosting vegetables that are abundant during the spring time can naturally help clean out the body after the long, dark winter months.  Awaken your body from its winter slumber while you enjoy these tips for getting more green leafy vegetables into the diet.

By Nutritionist Siona Sammartino, MS, CN

Go Go Greens!
Green leafy vegetables nourish the liver, a major organ that is important for the body’s natural detoxification abilities, which keeps us healthy and feeling energized.  Research is uncovering the powerful effects of the plant pigments known as phytochemicals or bioactive compounds.  Chlorophyll is the plant pigment that lends its green color to plants, and According to the Linus Pauling Institute out of Oregon State University it may keep the liver strong by blocking a toxin and liver carcinogen found in moldy foods known as aflatoxin. Other bioactive compounds found in green leafy vegetables also provide support for the body’s natural detoxification systems, meaning more energy and a cleaner system for you!  Try collards, kale, chard, spinach, dandelion greens and other varieties.  

Boosting Flavor and Intake
Unfortunately green leafy vegetables bitter nature doesn’t make it easy getting them on the table.  But with a few secrets, you’ll be eating greens in no time!

Don’t Eat them Alone!
v Pair them with yummy dressings such as homemade sweet balsamic vinaigrette (see recipe below) or your favorite dressing. 
v    Braise dark sturdy greens with flavorful liquids such as wine and caramelized onions to add depth of flavor and sweetness.  
v   Wilt kale with a little sea salt and massage them for a minute or two until they shrink by half the volume, this will remove much of the bitter flavor.  Then dress them up or add them to your favorite salads, sandwiches and more.
v  Stock up on pre-washed spinach and tender baby kale and add to fruit smoothies, salads and soups. 
v    Purchase frozen broccoli and sauté with strong flavors such as garlic, red pepper flakes and a fresh squeeze of lemon.

Who knew green veggies could taste so good?  Get ready to reap renewed energy in every bite!

Sweet Balsamic Vinaigrette
Dressings are one of the easiest and fastest ways to dress up salads, veggies, grains, fish, legumes and meat to turn something boring into a flavorful treat.

¼ cup balsamic vinegar
½ cup organic extra-virgin olive oil
½-1 teaspoon Dijon or stone ground mustard
1-2 teaspoons raw and local honey
Pinch sea salt
½ teaspoon fresh cracked pepper

In a glass measuring cup whisk together the vinegar, oil, mustard, honey, salt and pepper.  Store in a glass mason jar for 1-2 weeks and shake to re-emulsify before dressing foods. 

Variation: Feel free to add herbs and spices such as dried or fresh basil, dried red chili flakes or fresh garlic to enhance the flavor and give this recipe a twist.  (Note: if using fresh garlic, use dressing immediately to prevent harmful bacteria).

Tip: double, triple or quadruple this recipe and make it at the start of the week to have a simple yet tasty way to jazz up salads, grains, beans and veggies.  Store in a mason jar and shake to re-emulsify before serving. 

Copyright 2009, Siona Sammartino, MS, CN, Original recipe,