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We got a great question from Angela today via email.  She wants to transition her young daughter from processed foods to more healthy options, and was looking for some tips.  

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I'm often asked what yoga books I use with my own childre,n so I wanted to share my favorites!

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Here are 5 helpful ways to curb your appetite when you're not actually needing to eat. We eat for lots of different reasons, typically it's not even for HUNGER itself! Use these tips to stay fuller + satiated throughout the day so you aren't constantly eating or wanting to eat! 

1. Eat more protein! 

Protein (+ getting enough nutrients into your body) is the number one thing that will help you feel full + satisfied throughout the day. Try to eat a good bit of protein throughout the day to curb snacking + hunger in the evening. Add Green Dream, Cacao Magic or Berry Bliss to every smoothie, soup, oatmeal, yogurt, etc you make to add 10g of plant based, sprouted, raw protein per tablespoon. Easy! 

2. Go for a walk or do yoga

Go outside. Take the dog out. Take deep breaths in nature. Feel the cold wind on your skin. Stretch. Chill out... the food will always be there but really think about if you WANT it or if your body is just craving something habitual. Walk away and clear your head so you can refocus your energy. 

3. Be Productive

It will feel good to do something you've been putting off for awhile. Often when we're feeling hungry or wanting to snack, we're either bored or trying to distract ourselves from what we should be doing! Consciously decide to shift your focus to something else. Finish that paper, write that letter, read the book, get it DONE! You'll feel so much more accomplished when you wake up feeling hungry instead of having a food hangover. 

4. Get enough ZZZ's

I can't say this one enough! It's so much harder to make healthy decisions when you're sleep deprived. Inadequate sleep is associated with decreased in the levels of the hormone leptin, leading to decreased satiety + increases in ghrelin, which in turn increases your appetite. 

5. Get more good fats 

Fats from seeds, nuts and fish are all good fats. Try and eat a good bit of these each day to feel full longer. I add coconut oil + almond butter to almost every smoothie I make + have a snack of nuts or seeds throughout the day with a fresh juice. And remember: Good fats get rid of bad fats! We like that! :)

LASTLY:Practice mindful eating. 

 Pay attention to how the foods you eat taste + feel.  Really taste your food, feel the texture + enjoy it.  By the time you are finished eating, you will have helped the brain get the message you have had enough food.  By focusing on what you’re eating, emotions such as boredom, anxiety, anger, frustration + stress will be less likely control how much you eat. I like to eat with my hands because it helps send a tactile messages to your brain that you are eating, even faster than your bloodstream gets the message! 

Cue the music: “I’m a survivor”

My incredible, inspiring, beautiful mother had a huge battle with Stage 4 Breast Cancer. This was almost 5 years ago, and one of the most terrifying experiences of our lives. I’ve wanted to share her moving story but I needed time to pass to heal us all from the wounds this wretched disease created.

How “the cancer” developed

She felt a lump under her left breast for about a year. She and my dad both agreed they needed to get it checked out but both were in denial and waited as long as possible to do so. My grandmother just had a stroke so to say the least, it wasn’t exactly a calm time. My mother decided it was her role to take care of my grandparents (my grandfather was trying to figure out how to care for my grandmother, they were both in their 90′s).

She finally went to see a radiologist 2 weeks after her mother passed away. Indeed, it was a tumor and it metastasized and spread to her liver and lymph nodes. We were all floored. We didn’t know what to do. My best friend from childhood died that year as well, so I felt as though my world was falling apart.

Her biggest advice? “Don’t wait until it’s too late to get a screening. There are simple tests you can get at a young age to see if your estrogen levels could lead to tumors in the future. Get screenings and don’t wait to get questionable lumps checked out. Whether you chose to do so or not and take it seriously is up to you, I certainly didn’t.”

An Inspiration

Phyllis A. Koenig-Aaronson is an inspiration to SO many. In her profession, she has worked her way up to the top, being one of the few women in her industry to produce commercials and currently, to own a commercial production company. She has been in the world of creating commercials and film for over 20 years and does a kick-ass job.

Personally, she is a mother, grandmother, wife, daughter, step-mother, cousin and friend. She is a joy to be around, creating happiness and joy everywhere she goes. She’s kind hearted, loving and one of the most giving and generous people I’ve ever met. She’s been like this her entire life. I learned to give and not expect anything in return 100% from her and my father. The way they engage with people, every person as if they count, no matter who they are, has always inspired me. From a homeless person on the street to a waitress in a diner, they have always been giving and human to all.

My mom is so strong and beyond brave. She has been through her share of life’s curve balls and took them with ease and grace. She intentionally makes it look easy, and she does a damn good job of it.

Her Perspective in Life: How has it changed? How has it stayed the same?

My mother reported she definitely still “works hard and plays hard”but her relationship with others and how she lets (or doesn’t let) their opinions and issues affect her is with far less gravity. She prioritizes her SELF first, her needs, wants and her families and close friends as well. She has more fun than she did before “the cancer”. She “doesn’t give a damn about anyone who’s burdened with negativity or fear.” She also explained that she has a “reset button that’s set to positive that gets pushed every day.” She works incredibly hard so by the end of the day she’s exhausted. She spends time with my dad for sustenance and by the morning her “happy” reset button has been pushed again.  She has many trips planned for the future, and if the universe decides its time for her to go, she’ll “buy two plane tickets for me and my husband and I’ll fly around the world until they yell at me to get into bed to die. But I’m hoping that won’t happen for a good long time from now, if ever.” She added that she harbors “zero guilt for others who can’t get their lives together. Don’t get me wrong, I feel badly for them-but I no longer feel responsible. It’s as real as the day is bright. Zero tolerance for those that don’t take responsibility for their own lives. That’s it. It’s simple.”

How her eating habits and relationship with food has changed

Personally, I’ve noticed quite the shift in my mother’s eating habits. Although she always had awareness surrounding healthy food (she was a vegetarian when she was 14 years old, which doesn’t always mean healthy). When she met her first husband (and then again with my dad) they were both meat and potato type of eaters so she cooked like that most of the time leading up to “the cancer”.

When I began learning about raw foods,superfoods, health and nutrition, she was so happy! She felt like she had a partner in (good) crime! During her cancer treatment, she began seeing a famous Chinese Doctor in Santa Monica. He taught her all about relaxation, meditation, but mostly, how to incorporate healthy foods, Chinese Herbs and Superfoods into her diet. Every evening she would drink a special herbal tea meant to heal her body from the inside out. I was so inspired by this that I created the Cacao MagicMushroom superfood blend which includes 3 medicinal mushrooms: Reishi, Chaga and Cordyceps. These 3 mushrooms have been used for centuries to heal people and are known as “the ultimate herbal substances”. I began to do more research than ever during the time she had cancer to get to know the magical herbs of the world and using them myself.

She said she’s “so happy that you (me- Sophie!) created several healing powder blends you can feed your family a few times a day to get all those super nutrient dense foods in your body to stave off the creepy cancers that lurk in everyone’s bodies. They lurk. They’re there when you’re born. They say it’s only a matter of time before “they” light up. I’d love to see a world where nobody lights up in that way- ever.”

Cue the music: “I’m a survivor”

My incredible, inspiring, beautiful mother had a huge battle with Stage 4 Breast Cancer. This was almost 5 years ago, and one of the most terrifying experiences of our lives. I’ve wanted to share her moving story but I needed time to pass to heal us all from the wounds this wretched disease created.

How “the cancer” developed

She felt a lump under her left breast for about a year. She and my dad both agreed they needed to get it checked out but both were in denial and waited as long as possible to do so. My grandmother just had a stroke so to say the least, it wasn’t exactly a calm time. My mother decided it was her role to take care of my grandparents (my grandfather was trying to figure out how to care for my grandmother, they were both in their 90′s).

She finally went to see a radiologist 2 weeks after her mother passed away. Indeed, it was a tumor and it metastasized and spread to her liver and lymph nodes. We were all floored. We didn’t know what to do. My best friend from childhood died that year as well, so I felt as though my world was falling apart.

Her biggest advice? “Don’t wait until it’s too late to get a screening. There are simple tests you can get at a young age to see if your estrogen levels could lead to tumors in the future. Get screenings and don’t wait to get questionable lumps checked out. Whether you chose to do so or not and take it seriously is up to you, I certainly didn’t.”

An Inspiration

Phyllis A. Koenig-Aaronson is an inspiration to SO many. In her profession, she has worked her way up to the top, being one of the few women in her industry to produce commercials and currently, to own a commercial production company. She has been in the world of creating commercials and film for over 20 years and does a kick-ass job.

Personally, she is a mother, grandmother, wife, daughter, step-mother, cousin and friend. She is a joy to be around, creating happiness and joy everywhere she goes. She’s kind hearted, loving and one of the most giving and generous people I’ve ever met. She’s been like this her entire life. I learned to give and not expect anything in return 100% from her and my father. The way they engage with people, every person as if they count, no matter who they are, has always inspired me. From a homeless person on the street to a waitress in a diner, they have always been giving and human to all.

My mom is so strong and beyond brave. She has been through her share of life’s curve balls and took them with ease and grace. She intentionally makes it look easy, and she does a damn good job of it.

Her Perspective in Life: How has it changed? How has it stayed the same?

My mother reported she definitely still “works hard and plays hard”but her relationship with others and how she lets (or doesn’t let) their opinions and issues affect her is with far less gravity. She prioritizes her SELF first, her needs, wants and her families and close friends as well. She has more fun than she did before “the cancer”. She “doesn’t give a damn about anyone who’s burdened with negativity or fear.” She also explained that she has a “reset button that’s set to positive that gets pushed every day.” She works incredibly hard so by the end of the day she’s exhausted. She spends time with my dad for sustenance and by the morning her “happy” reset button has been pushed again.  She has many trips planned for the future, and if the universe decides its time for her to go, she’ll “buy two plane tickets for me and my husband and I’ll fly around the world until they yell at me to get into bed to die. But I’m hoping that won’t happen for a good long time from now, if ever.” She added that she harbors “zero guilt for others who can’t get their lives together. Don’t get me wrong, I feel badly for them-but I no longer feel responsible. It’s as real as the day is bright. Zero tolerance for those that don’t take responsibility for their own lives. That’s it. It’s simple.”

How her eating habits and relationship with food has changed

Personally, I’ve noticed quite the shift in my mother’s eating habits. Although she always had awareness surrounding healthy food (she was a vegetarian when she was 14 years old, which doesn’t always mean healthy). When she met her first husband (and then again with my dad) they were both meat and potato type of eaters so she cooked like that most of the time leading up to “the cancer”.

When I began learning about raw foods,superfoods, health and nutrition, she was so happy! She felt like she had a partner in (good) crime! During her cancer treatment, she began seeing a famous Chinese Doctor in Santa Monica. He taught her all about relaxation, meditation, but mostly, how to incorporate healthy foods, Chinese Herbs and Superfoods into her diet. Every evening she would drink a special herbal tea meant to heal her body from the inside out. I was so inspired by this that I created the Cacao MagicMushroom superfood blend which includes 3 medicinal mushrooms: Reishi, Chaga and Cordyceps. These 3 mushrooms have been used for centuries to heal people and are known as “the ultimate herbal substances”. I began to do more research than ever during the time she had cancer to get to know the magical herbs of the world and using them myself.

She said she’s “so happy that you (me- Sophie!) created several healing powder blends you can feed your family a few times a day to get all those super nutrient dense foods in your body to stave off the creepy cancers that lurk in everyone’s bodies. They lurk. They’re there when you’re born. They say it’s only a matter of time before “they” light up. I’d love to see a world where nobody lights up in that way- ever.”

Now that I'm a mommy and wifey, I don't just have to think of my own nutrition and health. I have to consider my children and husbands well-being as well. 

My son, Kai, is a little over 2 years old. His first solid food was butternut squash pureed, followed by a puree of green vegetables. He didn't have any sugar until a few months ago when he went to a birthday party, and to be honest, he didn't even care for it much. I was terrified once he had the processed kind of sugar he'd never want to go back to his clean ways of eating. Au Contraire.

His palate is so sophisticated now. He can eat anything no matter where we go. He loves spicy foods- he's happy and at home in any Indian restaurant and equally safe at sushi or any other ethnic cuisine. We've traveled to Paris, Costa Rica, Tel Aviv & South America and he's happy no matter where we go and what we feed him. This takes a little more effort on my part, to pave the way to healthy foods being part of his normal routine.

Phases and Bumps along the way

Sometimes he's not in the mood for a certain type of food. He'll push things he's loved for months away or throw it on the floor for our dog to eat. My trick is to lay out ONLY fruits and vegetables to start with-- a huge variety-- some cooked, some raw. Some warm, some cold. All different colors and flavors to entice his little appetite. He LOVES organic frozen veggies, which makes it super easy for me. He especially likes peas & lima beans, eating them one by one. I don't usually add any butter or salt to the veggies because he eats them without. So what's the point? He takes "butter" (Smart Balance) on his gluten-free waffles in the morning as a treat and loves it, but doesn't expect it yet. He's never touched syrup and there's really no reason to introduce it.

The best time to give him the foods he's not in the mood for is when he's super hungry after playing outside. Sometimes I just need to give him a "gateway" food to get him started. When he was super little just a few little Organic Puffs would do the trick. Now I'll give him half a piece of an organic cookie or the green flavored Pirate's Booty (our version of junk food) and after a few of these snack items he moves right into veggie land. Works pretty much every time.

Other days he just doesn't feel like sitting in his high chair and eating. On those days I let him run around and snack as he pleases. He'll graze on the veggies and fruit I put on a plate on the coffee table and run around and grab what he wants when he chooses to.  Many parents are really militant about kids sitting in their chairs and eating, and I understand their feelings. I get that sentiment, that it's more "proper" to eat meals sitting in their high chair. With my lifestyle (always on the go) and my manner (I'm not a very "proper" person myself) I allow him to guide the way, as the most important thing to me is Kai getting the nutrients he needs to GROW "properly", while being a formal "correct" child falls a bit lower on the priority list. Every child is different. Some kids really need that type of structure to stay well behaved. Kai is (luckily) really flexible and adaptable with my crazy on the go lifestyle.

Green Dream and Philosophie superfood blends save the day

When all else fails, I can make a Green Dream smoothie and at least feel good about Kai getting all the nutrients and greens he needs for the day. In one smoothie I can be sure he's getting good fats, vegan sources of protein, no weird fillers and nothing processed. This makes things a lot easier and makes me feel secure in what he eats for the rest of the day. Lately one of the only ways I can consistently get green veggies into his body is through smoothies. And that's fine with me! Sometimes in the morning I'll add Cacao Magic powder to his oatmeal or even a dash of Green Dream. Other times I'll sneak it into an "ice cream" where I blend frozen bananas, spinach and green dream or cacao blend. These tricks ensure the love of my life is getting everything he needs nutritionally. Not to mention the hubby benefits from these tricks as well! If you're interested in buying Green Dream, Cacao Magic or Berry Bliss blends, email me: sophie@thephilosophie.com and mention this post for a mommy discount!

I'm not sure where the "green" phobia in kids begin, but I can't help but think it's from parents trying to drive the foods down their kids throats. Kai loves Green foods and actually gravitates towards these foods vs running away from them. I think this practice starts early, but that you can retrain your kids brains by sneaking greens into a smoothie or into an ice cream... so they don't feel they are missing anything. I mean let's revisit Green Eggs and Ham by Dr. Suess! In the end, he lovessss the Green Eggs... it just took TRYING them!

In Gratitude and Elmo obsessions,

Sophie

PS. SPEAKING of Green Eggs... an easy way to make your own Green Eggs is to blend the eggs and fresh spinach in the blender until smooth. Then cook as you normally would! Kai loves them, your kids will too!

As a yoga teacher and lover of all things yogi, I attempt to bring this mentality to everything. I'm also a certified raw food chef and create amazing cleanse experiences for my clients and host raw uncooking classes, continuing this mindful practice in all areas of my life.

Mindfulness

• *Eat your main meal before 2p and don't eat anything after 7p. this will allow your body to digest the food more fully. Try to eat at the same time every day.

• *Chew your food slowly and with reverence.

• *Eat organic, fresh foods as often as possible.

• *Prepare your own food, using your hands as much as possible instead of spoons, mixers, or processors. Think of cooking as a meditation practice. then eat with your hands as well, making the connection between your hands and you belly. (Ethiopian Cuisine is a great idea for group get together's!)

• *Don't cook or eat when you feel agitated or distracted. You infuse the foods you prepare with your energy and emotions. Cooking with loving attention brings joy to those who eat your food.

• *Always say a prayer of gratitude before you eat. (or just acknowledge the foods beauty and how luck you are to eat it!)

• *Stop eating before you're full. Yogis fill their bellies only two-thirds full: one-third with food and one-third with liquid. The remaining third should stay empty to help the stomach digest properly.

• *Take a walk after eating; don't go to bed right after a meal.

A sadhana is a type of mindfulness practice, a way of fully participating in something. Yogis believe everything has its own sadhana, including eating and cooking (or 'uncooking'!). Here are some suggestions to get the most out of the food you eat and to promote optimal digestion.

"there are some people who eat an orage but don't really eat it. They eat their sorrow, fear, anger, past, and future. They are not really present, with body and mind united." -Thich Nhat Hanh

Now that I'm a mommy and wifey, I don't just have to think of my own nutrition and health. I have to consider my children and husbands well-being as well.

My son, Kai, is a little over 2 years old. His first solid food was butternut squash pureed, followed by a puree of green vegetables. He didn't have any sugar until a few months ago when he went to a birthday party, and to be honest, he didn't even care for it much. I was terrified once he had the processed kind of sugar he'd never want to go back to his clean ways of eating. Au Contraire.

His palate is so sophisticated now. He can eat anything no matter where we go. He loves spicy foods- he's happy and at home in any Indian restaurant and equally safe at sushi or any other ethnic cuisine. We've traveled to Paris, Costa Rica, Tel Aviv & South America and he's happy no matter where we go and what we feed him. This takes a little more effort on my part, to pave the way to healthy foods being part of his normal routine.

Phases and Bumps along the way

Sometimes he's not in the mood for a certain type of food. He'll push things he's loved for months away or throw it on the floor for our dog to eat. My trick is to lay out ONLY fruits and vegetables to start with-- a huge variety-- some cooked, some raw. Some warm, some cold. All different colors and flavors to entice his little appetite. He LOVES organic frozen veggies, which makes it super easy for me. He especially likes peas & lima beans, eating them one by one. I don't usually add any butter or salt to the veggies because he eats them without. So what's the point? He takes "butter" (Smart Balance) on his gluten-free waffles in the morning as a treat and loves it, but doesn't expect it yet. He's never touched syrup and there's really no reason to introduce it.

The best time to give him the foods he's not in the mood for is when he's super hungry after playing outside. Sometimes I just need to give him a "gateway" food to get him started. When he was super little just a few little Organic Puffs would do the trick. Now I'll give him half a piece of an organic cookie or the green flavored Pirate's Booty (our version of junk food) and after a few of these snack items he moves right into veggie land. Works pretty much every time.

Other days he just doesn't feel like sitting in his high chair and eating. On those days I let him run around and snack as he pleases. He'll graze on the veggies and fruit I put on a plate on the coffee table and run around and grab what he wants when he chooses to.  Many parents are really militant about kids sitting in their chairs and eating, and I understand their feelings. I get that sentiment, that it's more "proper" to eat meals sitting in their high chair. With my lifestyle (always on the go) and my manner (I'm not a very "proper" person myself) I allow him to guide the way, as the most important thing to me is Kai getting the nutrients he needs to GROW "properly", while being a formal "correct" child falls a bit lower on the priority list. Every child is different. Some kids really need that type of structure to stay well behaved. Kai is (luckily) really flexible and adaptable with my crazy on the go lifestyle.

Green Dream and Philosophie superfood blends save the day

When all else fails, I can make a Green Dream smoothie and at least feel good about Kai getting all the nutrients and greens he needs for the day. In one smoothie I can be sure he's getting good fats, vegan sources of protein, no weird fillers and nothing processed. This makes things a lot easier and makes me feel secure in what he eats for the rest of the day. Lately one of the only ways I can consistently get green veggies into his body is through smoothies. And that's fine with me! Sometimes in the morning I'll add Cacao Magic powder to his oatmeal or even a dash of Green Dream. Other times I'll sneak it into an "ice cream" where I blend frozen bananas, spinach and green dream or cacao blend. These tricks ensure the love of my life is getting everything he needs nutritionally. Not to mention the hubby benefits from these tricks as well! If you're interested in buying Green Dream, Cacao Magic or Berry Bliss blends, email me: sophie@thephilosophie.com and mention this post for a mommy discount!

I'm not sure where the "green" phobia in kids begin, but I can't help but think it's from parents trying to drive the foods down their kids throats. Kai loves Green foods and actually gravitates towards these foods vs running away from them. I think this practice starts early, but that you can retrain your kids brains by sneaking greens into a smoothie or into an ice cream... so they don't feel they are missing anything. I mean let's revisit Green Eggs and Ham by Dr. Suess! In the end, he lovessss the Green Eggs... it just took TRYING them!

In Gratitude and Elmo obsessions,

Sophie

PS. SPEAKING of Green Eggs... an easy way to make your own Green Eggs is to blend the eggs and fresh spinach in the blender until smooth. Then cook as you normally would! Kai loves them, your kids will too!