sarah kay hoffman http://www.sarahkayhoffman.com When gravel roads are all you've ever known, you learn to find beauty in the dust. Fri, 23 Jan 2015 17:32:24 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.3 134 Corn Sources and Alternate Names http://www.sarahkayhoffman.com/2015/01/23/134-corn-sources-alternate-names/ http://www.sarahkayhoffman.com/2015/01/23/134-corn-sources-alternate-names/#comments Fri, 23 Jan 2015 15:45:39 +0000 http://www.sarahkayhoffman.com/?p=25051 In case you thought corn consisted only of corn-on-the cob, I put together a list of 134 corn sources and alternate names to show you otherwise. This past summer, I put together a list of 192 sugar sources and alternate names. There are 8+ lists of this sort in The Gutsy Girl’s Bible: an approach to healing the... 

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In case you thought corn consisted only of corn-on-the cob, I put together a list of 134 corn sources and alternate names to show you otherwise.

This past summer, I put together a list of 192 sugar sources and alternate names.

Spot sugar now. 192 sugar sources and alternate names via www.agutsygirl.com

There are 8+ lists of this sort in The Gutsy Girl’s Bible: an approach to healing the gut, 2.0.

Just like sugar, not all corn is evil. The reason I put together these lists is to show that so many things are and/or contain corn. Many people have an intolerance to it, so having a list like this at all times comes in handy.

That said, a lot (not all) of corn and corn-based products are not good. Corn consistently stays on the top 10 list of GMO crops. And research is beginning to show the link between GMO foods and digestion.

Take that for what it’s worth to you. 

In the meantime, here is my contribution to helping you spot corn! (Click HERE to save and share the image below to your Facebook timeline for later reading or to easily pull this list up on your phone while on-the-go!)

134 Corn Sources and Alternate Names sarahkayhoffman.com

134 Corn Sources and Alternate Names

{Tweet this list.}

  1. Acetic Acid
  2. Alcohol
  3. Alpha Tocopheral
  4. Artificial Flavoring
  5. Artificial Sweetener
  6. Ascorbate
  7. Ascorbic Acid (Vitamin C)*
  8. Aspartame
  9. Baking Powder
  10. Blended Sugar
  11. Cake
  12. Calcium Citrate
  13. Calcium Fumarate
  14. Calcium Gluconate
  15. Calcium Lactate
  16. Calcium Stearate
  17. Caramel
  18. Caramel Coloring
  19. Candy
  20. Canned Fruit
  21. Cellulose Microcrystalline
  22. Cereal
  23. Citrus Cloud Emulsion
  24. Confectioner’s Sugar
  25. Cookies
  26. Corn
  27. Corn Alcohol
  28. Corn Gluten
  29. Corn Extract
  30. Cornflour
  31. Cornmeal
  32. Cornstarch
  33. Corn Oil
  34. Corn Oil Margarine
  35. Corn Sweetener
  36. Corn Sugar
  37. Corn Syrup
  38. Crystalline Dextrose
  39. Dextrin
  40. Dextrose
  41. D-Gluconic Acid
  42. Distilled White Vinegar
  43. Erythritol
  44. Ethanol
  45. Ferrous Gluconate
  46. Flavorings
  47. Food Starch
  48. Fructose
  49. Fruit Juice Concentrate
  50. Gluconate
  51. Glucose
  52. Glucose syrup
  53.  Glutamate
  54. Gluten
  55. Glycerides
  56. Golden Syrup
  57. Gravy
  58.  Grits
  59. High-Fructose Corn Syrup (HFCS, HFCS 42, HFCS 55)
  60. Hominy
  61. Hydrolyzed Corn
  62. Hydrolyzed Corn Protein
  63. Hydrolyzed Vegetable Protein
  64. Ice Cream
  65. Infant Formula (not that you would eat this, but in case you have an infant – good to know)
  66. Inositol
  67. Invert Sugar
  68. Invert Syrup
  69. Iodized Salt
  70. Jam
  71. Jelly
  72. Ketchup
  73. Lactate
  74. Lactic Acid
  75. Lauryl Glucoside
  76. Lecithin
  77. Linoleic Acid
  78. Lysine
  79. Maize
  80. Malt
  81. Malt Extract
  82. Malt Syrup
  83. Maltitol
  84. Maltodextrin
  85. Maltose
  86. Mannitol
  87. Masa Harina
  88.  Mayonnaise
  89. Methyl Glucose
  90. Modified Cellulose Gum
  91. Modified Corn Starch
  92. Modified Food Starch
  93. Molasses
  94. Monosodium Glutamate
  95. MSG
  96. Natural Flavorings
  97. Olestra/Olean
  98. Polenta
  99. Polydextrose
  100. Polysorbates (i.e. Polysorbate 80)
  101. Popcorn
  102. Potassium Citrate
  103. Potassium Gluconate
  104. Powdered Cellulose
  105. Powdered Sugar
  106. Processed Food
  107. Pudding
  108. Saccharin
  109. Salad Dressing
  110. Semolina
  111. Soda
  112. Sodium Citrate
  113. Sodium Erythorbate
  114. Sodium Starch Glycolate
  115. Sorbate
  116. Sorbic Acid
  117. Sorbitan
  118. Sorbitol
  119. Splenda
  120. Starch
  121. Stearic Acid
  122. Sucralose
  123. Sucrose
  124. Sugar
  125. Sweet ‘N Low
  126. Syrup
  127. Unmodified Starch
  128. Vegetable Gum Protein
  129. Vegetable Paste
  130. Vegetable Starch
  131. Xanthan Gum
  132. Xylitol
  133. Yeast
  134. Zea Mays

Xox,
SKH

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Plantains + Savory Hempseed Flatbread Recipe http://www.sarahkayhoffman.com/2015/01/20/plantains-savory-hempseed-flatbread-recipe/ http://www.sarahkayhoffman.com/2015/01/20/plantains-savory-hempseed-flatbread-recipe/#comments Tue, 20 Jan 2015 13:53:43 +0000 http://www.sarahkayhoffman.com/?p=25063 Simply stated, plantains rock…..and so does my brand new Savory Hempseed Flatbread recipe. I was never the person who at a ton of bread, flatbreads and the like. Instead, I grew up on and craved all things cakey-carby-pancakey. But somewhere along the way, I started wishing that I could just grab a piece of bread ‘n... 

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Simply stated, plantains rock…..and so does my brand new Savory Hempseed Flatbread recipe.

Stack Close Savory Hempseed Flatbread Recipe nutiva.com sarahkayhoffman.com

I was never the person who at a ton of bread, flatbreads and the like. Instead, I grew up on and craved all things cakey-carby-pancakey.

But somewhere along the way, I started wishing that I could just grab a piece of bread ‘n butter coconut oil or have pizza again on a random Friday night.

Brushing with Coconut Oil. Savory Hempseed Flatbread Recipe sarahkayhoffman.com nutiva.com

Just a few short years ago, I would grab pre-mixed, gluten-free flour and explore. The problem always was that it would make me feel horrible.

Turmeric Top View nutiva.com Savory Hempseed Flatbread Recipe sarahkayhoffman.com

And for all my medical reasons, I now understand why.

I buy nothing pre-mixed like that anymore. And no, this doesn’t make me miracle mother; it makes me a practical mother, who is trying to heal while feeding my family the very best in unprocessed as possible. (For the record, mothers way back when never cooked or baked from multiple boxes. From scratch, it’s how it used to be.)

Ingredients Mixed together Top view Savory Hempseed Flatbread sarahkayhoffman.com Recipe nutiva.com

I have taught myself even more about how to work with vs. against my body. And it’s so delicious. {Not easy, delicious.}

Stack + Herbs. Savory Hempseed Flatbread sarahkayhoffman.com Recipe nutiva.com

The Savory Hempseed Flatbread recipe has been a work-in-progress for a few months now. In the beginning, I used eggs. But then my doctor said we had to avoid them for awhile (mostly due to the white, not the yolk, but in any case avoiding completely for now). And so the recipe changed. In fact, I think it got an upgraded boost.

Two Components to Greatness

Plantains

This flatbread recipe uses plantains as the main feature. When making a flatbread, you’ll want to use green plantains over ripened plantains.

Green vs. Yellow Plantain sarahkayhoffman.com nutiva.com

The ripened plantains are better suited for a recipe like my Plantain Breakfast Poppers.

That said, a green plantain is tough to cut, tough to peel. Because you don’t want pieces of plantain popping up in your flatbread, you’ll want to slice and dice the plantain prior to placing it in your food processor/blender for mixing.

Open-Faced Plantain nutiva.com sarahkayhoffman.com

Egg Replacement

Because the plantain is so dry and starchy (+ the fact that coconut flour is used), we still need that egg-like, wet offset.

Enter: chia seed + flaxseed+ water which = a gel-like substance replacement.

Chia Seed + Flaxseed 2 nutiva.com sarahkayhoffman.com

I worked with this awhile to figure out the right portions, but alas, I did it.

Ingredients in Food Processor Top Savory sarahkayhoffman.com Hempseed Flatbread Recipe nutiva.com

When this was all said and done (it took probably 10+ times to perfect), I had myself a new bread – flatbread.

{Side note: the other secrets to this are that you must cut the parchment paper to fit the 9×12 pan + you should ensure that the mixture is evenly spread flat. Both of these instructions found HERE.}

Spreading Mixture 1 Savory Hempseed Flatbread Recipe nutiva.com sarahkayhoffman.com

Mixture Spread Pre-Bake 1 sarahkayhoffman.com Savory Hempseed Flatbread Recipe nutiva.com

Baked Lifting off parchment paper. Savory Hempseed Flatbread Recipe sarahkayhoffman.com nutiva.com

It is: dairy free, gluten free, grain free, low FODMAP, vegan, soy free, corn free and sugar free.

Pizza Cutter. Savory Hempseed Flatbread sarahkayhoffman.com Recipe nutiva.com

Baby likes it. Ryan likes it. And yesterday when my sitter was over, she couldn’t stop eating it, making note, “awesome with that coconut oil.” I’d agree.

Stack 2 Savory Hempseed Flatbread sarahkayhoffman.com Recipe nutiva.com

While my empty diaper bag might not make me feel like super-mom somedays, my kitchen skills sure do.

Grab the full Savory Hempseed Flatbread recipe HERE.

Sprinkles + Stack + Coconut sarahkayhoffman.com Oil Brush. Savory Hempseed Flatbread Recipe nutiva.com

Then, share with someone you think could need a slice of happiness today:)

p.s. Make sure to subscribe to my email list so you’ll never miss a post. Coming soon will be several ways to use this recipe!

Hempseed on Wooden Board nutiva.com sarahkayhoffman.com

Xox,
SKH

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Unprepared Journey and Empty Diaper Bags http://www.sarahkayhoffman.com/2015/01/19/unprepared-journey-empty-diaper-bags/ http://www.sarahkayhoffman.com/2015/01/19/unprepared-journey-empty-diaper-bags/#comments Mon, 19 Jan 2015 14:27:00 +0000 http://www.sarahkayhoffman.com/?p=25055 When our call came, I never knew just how much of an unprepared journey we would travel. We didn’t have 9+ months of preparation, but even if we had, the empty diaper bag scenarios would still happen. My friend had surgery on Friday, so when asked how I could help her and what I could do, she... 

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When our call came, I never knew just how much of an unprepared journey we would travel. We didn’t have 9+ months of preparation, but even if we had, the empty diaper bag scenarios would still happen.

My friend had surgery on Friday, so when asked how I could help her and what I could do, she replied,

Just bring me some of your homemade bone broth.

And so Samarah and I did.

I knew she was still in recovery-mode yesterday, but I figured she was well enough where it would be okay for Samarah to come along with me for the delivery.

My friend opened the door, smiled big and grabbed little Sam right out my hands for a monster hug.

All was right in the world.

Until about 10 minutes later, when Sam stood on the floor and began grunting. This, of course, always means that she is about to have a number 2 “session.” She had already had 3 earlier in the day, so I was not thinking another would come, especially not then.

I knew my diaper bag was out of wipes. (We were going to grab some right after spending time with my friend.)

Great, I’m totally about to look like mother-of-the year.

I told my friend, and she said, “Don’t worry. We’ll just wet some paper towels, and it will be fine.”

Samarah did her business, and then she was so ready to play with my friend’s 4-year-old. I grabbed her diaper bag, and as I was about to change her, we realized it was a huge blowout.

It. Was. Everywhere.

Frantically, I laid her down and reached inside the diaper bag to grab a diaper, but only….

I was also out of diapers.

Unprepared Journey and Empty Diaper Bag Adoption sarahkayhoffman.com

I was horrified at this point.

Her husband said, “It’s okay. I’ll just run across the street to the neighbors for a diaper and some wipes.”

Meanwhile, we held Samarah tight, since I didn’t want my little wiggles to get her mess everywhere.

He came back immediately, and the 3 of us got her all cleaned up. We filled one plastic bag with “laundry items,” and the other plastic bag with “ew-gross-throw-aways.”

I began to question my sanity and ability to get the small, organized things together as a mom, especially because my friend has it together – she even home schools her children and things always seem so neatly placed.

Was there any excuse why I could not simply and properly stock the baby’s diaper bag?

We carried on with the rest of our time there. Sam played with her children and drew on the chalkboard with her husband; she and I chatted holistic health, wellness, faith and other misc. things. It was lovely.

On my drive home, I thought about the afternoon, the dirty bags, lack of planning, embarrassment and the diaper bag that just wasn’t perfectly stocked.

I laughed to myself, and then I remember that having a perfectly stocked diaper bag is not in the definition of what makes a great mother.

Adoption Unprepared Journey and Empty Diaper Bag sarahkayhoffman.com

What makes my friend a phenomenal mother is not what makes me a phenomenal mother. We are very different, but the little details (or lack thereof) should not be the details we feel defined by.

The way in which we both bleed love for our children is what defines us in our motherly roles.

And in these roles, sometimes the diaper bag is stocked with nothing more than the leftover mess from an unprepared journey.

Unprepared Journey and Empty Diaper Bag sarahkayhoffman.com

Xox,
SKH

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Samarah’s Mommy is Here http://www.sarahkayhoffman.com/2015/01/16/samarahs-mommy/ http://www.sarahkayhoffman.com/2015/01/16/samarahs-mommy/#respond Fri, 16 Jan 2015 15:46:42 +0000 http://www.sarahkayhoffman.com/?p=25037 “Samarah’s mommy is here.” Those are some of the first words I frequently hear outside the door when I pick Sam up from daycare. The sweet, little blonde Jules always loudly lets everyone know, “Samarah’s mommy is here.” It seems like forever ago when this happened; it’s actually only been a month. But I have been... 

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“Samarah’s mommy is here.”

Those are some of the first words I frequently hear outside the door when I pick Sam up from daycare. The sweet, little blonde Jules always loudly lets everyone know, “Samarah’s mommy is here.”

It seems like forever ago when this happened; it’s actually only been a month.

But I have been reminded lately with several texts and private messages,

Any news on what is going on? Do you know when she will be yours forever? 

The answer is, “No, no news.”

I don’t focus on Gotcha Day so much anymore. Truth be told, until the moments when I’m asked about it, I never think about it.

Samarah Adoption Christmas, 2014 sarahkayhoffman.com

Ryan and I have chosen to focus on the days with Samarah.

For many years, it was just the two of us. And on many of those days during those years, I often wondered if our house would ever become a home with the little noises a child would bring.

We have these noises right now, right here, during these days and throughout all the moments while we “wait.”

Samarah and Ryan holding hands. Jennifer Nace Photography on Adoption via SarahKayHoffman.com ennifernace.com

To live each day in fear or wonder would mean that we live each day a little less present with our sweet angel that we have been so lucky to have with us these past 14+ months (yes, oh my gosh…she turned 16 months on Monday).

Our house has become a home.

We are grateful for every single second that we get to love her, get to hold her and get to walk with her through life.

Jennifer Nace Photography on Adoption via SarahKayHoffman.com ennifernace.com

For now, and by the grace of God for always, my heart is filled with love and hope each time I hear,

Samarah’s mommy is here.

Xox,
SKH

p.s. While we in the homeskillet this past Christmas, one of Ryan’s long-time friends, Jenny Nace, did our first photo shoot of Samarah and of the 3 of us. I wish I could show you the full face pictures. They are stunning (Samarah, not us:) ). I hold them close to my heart for now. I look at them frequently. I can’t wait to show you someday. And Jenny is super inspiring! Seriously. People love her work. Just take a look.

 

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Feels Like Home http://www.sarahkayhoffman.com/2015/01/13/feels-like-home/ http://www.sarahkayhoffman.com/2015/01/13/feels-like-home/#comments Tue, 13 Jan 2015 19:41:28 +0000 http://www.sarahkayhoffman.com/?p=25027 California finally feels like home. On the day before heading back to California from Minnesota, I went “shopping” at my parent’s house. They have so many cool and authentic things that I wanted to take back to California with me. The last stop of my shopping was down the hill in a separate garage. It... 

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California finally feels like home.

On the day before heading back to California from Minnesota, I went “shopping” at my parent’s house. They have so many cool and authentic things that I wanted to take back to California with me. The last stop of my shopping was down the hill in a separate garage. It was cold and snowy, but my dad said to put a jacket and boots on and get down the hill (he’s never had any sympathy for my whiny tendencies!) We trotted down the hill, did a little “shopping” and then I headed back up the snowy hill alone. I stopped, and took a picture to capture the moment.

Minnesota Winter sarahkayhoffman.com

When we had landed at the San Francisco Airport, I uploaded the image and captioned it,

The problem with staying in MN so long is that lump in the throat when it’s time to say bye. Until next time….

I felt that lump, and I think I probably always will (as long as we aren’t living in Minnesota).

This March marks our 8th year living in California. I am not sure living here this long was ever the intention. 5 years seemed more like our max, and I have struggled along the way:

Yes, even as recently as a year ago I struggled.

And then my turnaround came.

I’m not sure how or why or from where, but….

…..I love the weather. They say that people in California pay for it. I now understand. While there might be so many things we don’t like here, we love the weather. It’s January, and yesterday when I returned from Utah, I felt like spring cleaning.

…..I love our church. Until California, I never found a place where I belonged spiritually in the way I do at Southwinds Church. I never looked forward to church each week. I never even had a Bible that I couldn’t wait to dig into (my mom and dad got me a journaling one this past Christmas, and I’m going to read through its entirety this year, for the first time).

….I love my MOPS tribe. Not only have I found a great mothering tribe, but they have become my friends. This post was actually sparked after I received a message from a MOPS friend Sunday night. The message stated,

On Tuesday at MOPS, we will be watching a video and as I was pre-watching it (again) tonight, I swear the lady talking started sounding like you. It was all about being honest. In friendships. In life. Honest about being over-committed. Honest about the weight of obligations. Honest about being too tired. Honest about all of it. And having friends we can be honest WITH. I know you’re busy. But whenever you get a moment to breathe and you have time for a friend, I would love to be one of those people you can be honest with. That’s all. Love you girl !!

….I love my work. A Loving Spoon nut butters were born here, and Nutiva resides in Richmond, California. I wake up daily (okay, maybe 9/10 times – let’s not get too crazy) and truly pinch myself. I know that I created this life for myself with 10+ years of hard work, but I love, love, love what I do, the missions I contribute to and the people I am surrounded by.

….I love healing. My true path to healing didn’t begin until we moved to California. 2007 is when I began digging, digging and digging some more. California is where I ultimately found answers, and where I was able to work with one of the best holistic MD’s in the country.

….I love our location. Those who have never been to California think that all Californian’s must live in Hollywood. This could not be further from an accurate depiction of where we live. We live in quiet, little town with nothing more than a library, elementary schools, a high school, parks and convenience store. There are cows, and if we want to go to Target or the like we have to “go into town,” which is a 5-10 minute drive away to a town of about 80,000+ people. I am an introvert, so I love this place. But maybe even more than that, I love that within 1-2 hours, we can be wine tasting in Napa, exploring the mountains in Lake Tahoe, taking in the fresh air at the ocean or enjoying the scenery that is Carmel.

….I love the fitness options. There is a small, family-owned, and totally awesome gym right down the road. I returned to it last week, and am so happy. But California doesn’t limit the options to the gym. My Bikram studio rocks! And because the weather is ideal, I go for walks at least 4-5 times per week outside. We can go hiking and biking at home, skiing and snowshoeing in the mountains. I’ve never had these options before.

….I love Samarah’s daycare. No, we really love where Samarah goes to daycare. She (daycare) has become a great friend. She loves the children. She adores Sam, and even though sometimes it hurts my heart that Sam would rather stay there at the end of the day than come with me (ha – sigh), I am so grateful that Sam loves it there so much.

….I love that I am here with Ryan. Ryan is full of adventure. If there was a backroad with an amazing view of the sunset, mountains (or, let’s be honest, a great dive bar) that we had not seen yet and he heard about, he would want to take me. I like to nest, always have and always will. Ryan likes adventure, and he has been a key part to my healing -> letting go, doing less, adventure-ing more and living in the moment. California would never be the same without him (proof: I lived in California for almost a year before I met him, moved home to be with him and then we returned together).

And finally, our angel.

She is priceless all cozied up with her hat, fluffy coat and pink mittens.

Samarah bundled up in Park City, Utah. sarahkayhoffman.com

But that is not where she is from. She was born in California, just 20 minutes from where we live. They always say that,

Home is where your story begins.

We waited a very long time for our family story to begin. If it were not for California, this story, with her, would never have been. A million, billion pieces had to fall perfectly to lead us to each other. California takes up several of these pieces, and I’ve been so grateful for these lately.

California is not Minnesota. It never has been; it never will be.

But California sure does feel like home.

Samarah Adoption Feels Like Home sarahkayhoffman.com

Xox,
SKH

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Two Ways to Get Rid of Belly Bloat http://www.sarahkayhoffman.com/2015/01/07/two-ways-get-rid-belly-bloat/ http://www.sarahkayhoffman.com/2015/01/07/two-ways-get-rid-belly-bloat/#comments Wed, 07 Jan 2015 16:59:50 +0000 http://www.sarahkayhoffman.com/?p=25013 There are two ways to get rid of belly bloat, as far as I’m concerned. I mean, sure there are severals ways to de-bloat, but that’s not what I’m talking about today. It wasn’t so long ago when my days were filled with constant misery. This marks the 50th day of a whole new lifestyle,... 

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There are two ways to get rid of belly bloat, as far as I’m concerned.

Two Ways to Get Rid of Belly Bloat sarahkayhoffman.com

I mean, sure there are severals ways to de-bloat, but that’s not what I’m talking about today.

It wasn’t so long ago when my days were filled with constant misery.

Bloated. The former. Two Ways to Get Rid of belly bloat. sarahkayhoffman.com

This marks the 50th day of a whole new lifestyle, and subsequently of zero bloat.

Standing Sarah Kay Hoffman yoga sarahkayhoffman.com.pg

I vowed healing through intention in 2015, and as I took myself on a 45-minute walk late yesterday afternoon my ah-ha moment arrived (fresh air is wonderful like this).

On Monday, I had started my Nia Shank’s workout. I lifted with intention. Slow, controlled movements and staying present while at the gym. 35 minutes, and I was done. I felt zero exhaustion, but a lot of soreness the next day, yesterday. Naturally, I woke up yesterday thinking, “Yes, why yes I do think I’ll hit the gym again today.

And then I paused. I thought about that for a moment, and then I reconsidered. I wasn’t tired, but I was sore. There was no reason for me to lift again immediately. My goals are not to achieve beast mode status. My goals are to heal…..relationships, body, mind and soul. (Side note: the biggest relationship I need to repair is that with myself, truth be told.)

So I took myself on that walk, all by myself.

And it was beautiful.

Two Ways to Reduce Belly Bloat. Stress Less. sarahkayhoffman.com

It was relaxing. It was stress free. It was pain free. And when it was done, I had almost walked 4,000 steps.

It was right at the end of the walk when I realized that there are truly just two ways to get rid of belly bloat:

You get into beast mode, workout like a madwoman and go on another “diet.”

After all, this is what mainstream media, magazines and many professionals will tell you to do. And you, like my former self, will believe it. It makes sense. You see belly bloat in the mirror, and you believe it’s fat. You believe fat is lost with insane workouts and crazy diets. So you get yourself to the gym; you go on another diet. You know you’re running yourself into the ground, but you believe, “no pain, no gain,” and you’ll do anything just to have that bloat go away. You continue to feed into this vicious cycle for days, then weeks, months then years. (For the record, I know this because I used to make myself run when I felt bloated or flared. You know, because I wanted to “get rid of the fat.”)

You stop doing the former, what you’ve always done, and you start being kinder to yourself.

You sit back and finally say to yourself,

The same input never resulted in a different output.

Enough is enough. You take initiative to make a change that requires you to be kinder to self. You find the best possible doctor you can, one who will listen to you and order the tests you need. You figure out the root cause to the bloat (because let’s be honest, under-exercising is not it). You begin healing that root cause, no matter what it takes. You rest. You relax. You figure out how to stress less. You listen to your body because deep down you know your mind (with the former) has lead you astray. You are not fat. Fat and bloat are not the same thing, but even if they were, perhaps part of the problem is that you have consistently told yourself, “Shame on you – you’re fat.” And that vicious cycle is damaging and stressful.

Our bodies were not meant to be under constant stress. I have learned that stress manifests in hundreds of ways. We can be stressed even when we are certain we’re not (ex. “I’m going to go for a 7 mile run to reduce stress.” <– If you have IBS/IBD and/or other autoimmune conditions this is likely a part of the problem.) 2015 has begun so beautifully because I am finally learning this and applying it to my life.

Stop where you are right now. Re-read the two ways to get rid of belly bloat. Where do you fit today? Be honest. Maybe a change needs to happen. (Nothing Changes if Nothing Changes.)

Believe that you are worth more than another intense workout and a diet that leaves you feeling empty (And guess what? Gut Healing is Not a Diet).

Xox,
SKH

p.s. A quick story, case-in-point. Marissa Vicario and I are leading a 28-day Inner Health, Outer Shine Group Program. I am always amazed by the the lovely women who join our groups and who learn so much. Last night, during our office hours, a woman asked:

I’d like to tone up a bit more. I am in pretty great shape – I do 15-mile hikes and work out regularly doing bikram yoga and HIIT sessions at the gym… but really struggle to lose the belly fat or bloating. My fitness goal is to have a flat stomach (one day!)

I responded:

Your workouts look great! I’m not sure that is your problem. “Struggle to lose the belly fat or bloating” = I have a blog post coming about this very thing TOMORROW that I think you will find highly beneficial. There is the common notion that bloat = fat, so when we are “fat” we abuse ourselves more by doing more, working out harder and eating less. This thinking is all wrong.

She is a beautiful woman, and I hope this post answers her question!

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Low FODMAP Berry-licious Hemp Smoothie http://www.sarahkayhoffman.com/2015/01/06/low-fodmap-berry-licious-hemp-smoothie/ http://www.sarahkayhoffman.com/2015/01/06/low-fodmap-berry-licious-hemp-smoothie/#comments Tue, 06 Jan 2015 18:45:49 +0000 http://www.sarahkayhoffman.com/?p=24996 My Low FODMAP Berry-licious Hemp Smoothie is so refreshingly awesome that even if you don’t have to follow a stringent diet protocol, you’re likely to love it all the same. I was no stranger to Paleo, the GAPS diet and SCD when I was diagnosed with SIBO. I also wasn’t completely a stranger to FODMAPS, but... 

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My Low FODMAP Berry-licious Hemp Smoothie is so refreshingly awesome that even if you don’t have to follow a stringent diet protocol, you’re likely to love it all the same.

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Ingredients Full Setup with Funky Straws nutiva.com

I was no stranger to Paleo, the GAPS diet and SCD when I was diagnosed with SIBO. I also wasn’t completely a stranger to FODMAPS, but FODMAPS contains so many intricacies that I had to research, study, learn and apply in ways I never had before.

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Raspberries nutiva.com

I haven’t discussed much about FODMAPs here yet, and perhaps I should do so in the near future, but for today you can at least know what FODMAP stands for (it’s an acronym):

FODMAPs

You are looking at the above foods and thinking, “But I thought asparagus, apples, garlic, dates and avocado were good for me?”

For normal people with a thriving digestive tract, they are. But for many, they are not. “Any FODMAPs that are not absorbed in the small intestine pass into the large intestine, where bacteria ferment them. The resultant production of gas potentially results in bloating and flatulence.

And this is, again, why your New Year’s Resolution might have left you more bloated than ever.

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Blender + Ingredients nutiva.com

Despite a tough diet protocol, I have learned to work with myself vs. against myself.

It’s proving to be bloat-free, beautiful and delicious!

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Hempseeds Nutiva Organic nutiva.com

FODMAPs are tricky, but I created a New Year’s Smoothie for Nutiva to help us all get going in the best possible way.

Every single ingredient used is low FODMAP. I have even learned the more detailed tricks and tips to living low FODMAP, which I took into consideration when making this smoothie. For example, the recipe calls for 2 heaping handfuls of fresh spinach.

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Spinach nutiva.com

1 cup of fresh spinach is low FODMAP, but once you hit larger quantities (>150g), you then hit a territory which contains moderate amounts of the Oligos-fructans (oh-my-gosh-how-did-I-become-such-a-nerd?!) Since this is a smoothie recipe built for 2, you should have no problems staying within the low FODMAP guidelines. (By the way, all of these little details are things I share privately in groups like this. We started yesterday, but you can still join if you’d like.)

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Ingredients with Words nutiva.com

Go ahead, click HERE to grab my Low FODMAP Berry-licious Hemp Smoothie!

And by the way, hemp rocks.

sarahkayhoffman.com Nutiva Organic Hempseed in a bowl nutiva.com

Hemp really, really rocks. You can get inspired with hemp via my I Heart #Hemp Pinterest Board, the Nutiva Hemp Pinterest Board and/or the Nutiva How to Use Hemp (Hempseed, Hemp Oil, Hemp Protein, Hemp Shakes) Pinterest Board. You can also grab another favorite Hemp recipe of mine: Lemon-Garlic Basil Spaghetti Squash (to comply with low FODMAP simply remove the garlic and in that case, it will be called, “Lemon-Basil Spaghetti Squash!”)

While I am healing through intention during 2015, my recipes are going to boom. You just wait:)

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Close Glass + Hempseeds Nutiva Organic nutiva.com

Xox,
SKH

p.s. Know someone who could benefit from this post? Click HERE to share this post on Facebook or copy this link to give to them! –>http://www.sarahkayhoffman.com/2015/01/06/low-fodmap-berry-licious-hemp-smoothie/

p.s.s. But of course there are options for optimal add-on boosts!

sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Add-On Boosts with Arrows nutiva.com

 

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The Best Gifts are the Ones We Give http://www.sarahkayhoffman.com/2015/01/06/best-gifts-ones-give/ http://www.sarahkayhoffman.com/2015/01/06/best-gifts-ones-give/#comments Tue, 06 Jan 2015 13:44:08 +0000 http://www.sarahkayhoffman.com/?p=24971 The best gifts are the ones we give. I received a lot of really wonderful gifts this Christmas. While I feel grateful for them, I know that the very best part about this past Christmas was a special gift Ryan, Samarah and I gave. This gift involves a story and a higher purpose, so I couldn’t... 

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The best gifts are the ones we give.

The Best Gifts are the Ones We Give. sarahkayhoffman.com

I received a lot of really wonderful gifts this Christmas. While I feel grateful for them, I know that the very best part about this past Christmas was a special gift Ryan, Samarah and I gave.

This gift involves a story and a higher purpose, so I couldn’t hardly wait to share it!

Crop. Lan's Gift 7 The Best Gifts are the ones we give sarahkayhoffman.com

A few years back, I mentioned Ba Ngaoi to you (= so far back that all my pictures have broken links = sorry!)

“Ba Ngaoi” is grandma in Vietnamese. She is a grandmother now, but she has always been my Godmother, Lan.

Lan came to the United States with my uncle at a young age, after the war. She has been here ever since. Not only is she my Godmother, but she has always been someone with whom I’ve been closest to.

Last year, we found out she would be taking another trip back home to Vietnam (she goes every couple of years or so) this February. I really, really wanted to go….so much so that I had her send me her itinerary so I could look into flights. After considering the time of year she’s going (for the Vietnamese New Year = which is nothing like our New Years) and the fact that we already have a big year of travel ahead, I decided now was not the time. (I pray the next trip is the time.)

And even though we decided that this would not be the trip for me to take with her, we knew that giving her money to take along with for her family and/or anyone she knows there that could use a little extra was something we absolutely wanted to do.

Our money goes far there, and I have heard stories of the pain and struggles from my aunt.

In America, we take so much for granted.

Christmas Eve day, we (Ryan + me) wrote out a check for my aunt. I spent a few moments writing in a card for her. I explained how I could not travel with her this time, but that we wanted her to take the money along and use it for whatever good she could do for family and/or friends. I signed it from all 3 of us, and placed this at the bottom:

p.s. Bring us home a Vietnamese baby from the orphanage.

(Ah, a whole other story for a whole other day:) )

It’s tradition. Each Christmas Eve, we do the obligatory picture. It used to be my cousin Kim + her daughter, Emma + Lan + myself. Over the years it grew to daughter 2, Sophie, and now to Samarah.

We did our picture.

(Make note: the following pictures ALL have Samarah’s face blurred. I have the original of each picture because these versions are just not great with the blur. I had to have Samarah with me for it, though, so someday you’ll see the real picture (I’ll replace these full images once she is officially ours!))

Blur. Lan + SKH + Kim + Sam + Sophie + Emma Christmas, 2014 sarahkayhoffman.com

Once it was over, I said,

Lan, please sit next to me on the couch.

She was confused, but did so.

Blur. Lan's Gift 1 The Best Gifts are the ones we give sarahkayhoffman.com

I had Ryan all lined up to capture the following moments.

Blur. Lan's Gift 2 The Best Gifts are the ones we give sarahkayhoffman.com

I handed her the card. She opened it, and began to read it.

Blur. Lan's Gift 3 The Best Gifts are the ones we give sarahkayhoffman.com

Her lips began to quiver. Her eyes swelled.

At this point, everyone was watching her, and I think she was slightly embarrassed.

She covered her face with the card and behind it tears fell and to me she said,

No, why? Why are you doing this? Sarah, thank you.

Blur. Lan's Gift 4 The Best Gifts are the ones we give sarahkayhoffman.com

Tears filled my own eyes.

Blur. Lan's Gift 5 The Best Gifts are the ones we give sarahkayhoffman.com

At Christmas time, Ryan and I try to give everything we can and we like to do it for people who would never expect it, but not everyone is as heartfelt as my aunt Lan was in those moments.

Blur. Lan's Gift 6 The Best Gifts are the ones we give sarahkayhoffman.com

And in that moment, I knew we had done something amazing for her.

Blur. Lan's Gift 7 The Best Gifts are the ones we give sarahkayhoffman.com

I knew the money would go far…..with material possessions and extended love somewhere, in some way, in a place we’ve never seen.

Blur. Lan's Gift 8 The Best Gifts are the ones we give sarahkayhoffman.com

These are the moments, the gifts and the love I’ll remember forever.

Xox,
SKH

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Winter (while Healing) Workouts http://www.sarahkayhoffman.com/2015/01/05/winter-healing-workouts/ http://www.sarahkayhoffman.com/2015/01/05/winter-healing-workouts/#comments Mon, 05 Jan 2015 14:18:47 +0000 http://www.sarahkayhoffman.com/?p=24961 Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9 all opinions are my own. Three winter workouts are making me excited to kick off 2015, and that’s because not only are they workouts, but they are also helping my... 

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Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9 all opinions are my own.

winter (while Healing) workouts sarahkayhoffman.com PopSugar select yoga gut healing

Three winter workouts are making me excited to kick off 2015, and that’s because not only are they workouts, but they are also helping my healing process.

I mentioned in December that come January I would begin training for my first triathlon. But when I was diagnosed with severe adrenal fatigue, I knew that that goal would not and could not be a part of my training and goals.

I am learning to work with my body vs. against my body. Intense exercise creates stress on the body and this stress is exactly what I am minimizing as much as possible.

Sarah Kay Hoffman yoga ball sarahkayhoffman.com

My doctor said that workouts for me are not the problem, but that the problem is how much I’d exert on myself and how little I’d rest when I felt tired (at the time I didn’t realize this was all from the adrenal fatigue).

Based on what I know now and my commitment to healing, I have created a way for me to be active while healing. I began a version of this in December, but I have now fully incorporated these “new” ways of working out – at least to start the year, for the winter: January, February and March.

My winter (while healing) workouts are three-fold:

Bikram Yoga

Standing Sarah Kay Hoffman yoga sarahkayhoffman.com.pg

It’s been almost 2 years since my last Bikram Yoga session. I have missed it dearly.  I find comfort in the uncomfortable.

Bikram Yoga is a 90-minute hot yoga session, where the poses are the same from class to class. I like this aspect of Bikram because it allows me to practice and to improve.

I am going back to Bikram because it’s a gentle way to work mind, body and spirit in a 90-minute session while being present. Bikram Yoga is hard, both mentally and physically, but post-Bikram I never feel exhausted (thirsty, yes!). My stress levels are reduced. My body feels alive. I become re-energized; things become clearer.

And all of the above I know help with this true healing process. My goal is to make it to a minimum of 2 classes per week.

Strength

For a very long time, I trained hard for half marathons (see below). Then, for a solid 1-2 years after that I focused on strength training. Looking back, the main difference in how I felt was that after a long run I’d feel drained for days and after a great 30-60 minute lifting session, I felt energized, strong and able.

For the next 6 weeks, I am doing Nia Shank’s Lift Like a Girl Strength Training Program. I have done a few of Nia’s programs now. I continue to do them because they are simple and sane + they provide results. Nia doesn’t believe in spending hours upon hours in the gym. Apparently my adrenals don’t either :)

Nia’s 6-week program is 3 days of strength training. I will aim for 3 days, but if I can only fit in 2 days, then that’s how the program will go for me.

The 1-Mile Run

I hate to admit this, but I am fairly confident I ran myself into the ground on over-cardio’ing beginning with my first half marathon. The feeling of achievement, speed and the “runner’s high” got me addicted. And for some, this would be a wonderful thing.

For me, it likely wore my adrenals out even more.

My doctor recommended no more than 10-20 minutes of running per day (if at all), and never doing it on consecutive days.

At first, I didn’t know how I’d do this because I am a runner, but then I remembered that healing, not running, is my prerogative.

I decided to simply either get by on just a mile and/or get really good at just the mile.

During the winter, I don’t run much outside (even though I live in California, yes I’m a wimp). I’ll take this training indoors, on the treadmill. I might do it 1-2 times per week, max. If I have the energy, I’ll run it fast. If not, I’ll run just for fun and/or not at all. Regardless, running 1 mile will never take me more than 10 minutes.

Sarah Kay Hoffman yoga sarahkayhoffman.com

All 3 of my winter workouts can be applied to anyone, healing or not healing from an illness. All 3 can be done indoors. And best of all, all 3 are sane and energizing. Isn’t that the point of working out anyways?

Xox,
SKH

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How to Get Healthy in 2015 http://www.sarahkayhoffman.com/2015/01/02/get-healthy-2015/ http://www.sarahkayhoffman.com/2015/01/02/get-healthy-2015/#comments Fri, 02 Jan 2015 04:29:03 +0000 http://www.sarahkayhoffman.com/?p=24954 I Googled: How to Get Healthy in 2015. I don’t need to understand this for myself, but I know people everywhere are Googling it in the best attempts at a successful New Year’s Resolution so I wanted to see what the ole Google would come up with. (For the record = not helpful.) New Year’s... 

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I Googled: How to Get Healthy in 2015.

I don’t need to understand this for myself, but I know people everywhere are Googling it in the best attempts at a successful New Year’s Resolution so I wanted to see what the ole Google would come up with. (For the record = not helpful.)

New Year’s Resolutions rarely last and healthy is subjective. (Read: 15 Reasons Why Your New Year’s Resolution Left You More Bloated Than Ever.)

I learned this in 2014, and so I vowed just healing through intention in 2015.

And because I understand that healthy is subjective, I know that my 28-day January Program is going to be, once again, wildly successful. (Testimonials)

January 2015 Healing Through Intention Group Program Gut IBS IBD FODMAPS sarahkayhoffman.com

Why? Because:

  1. You are not like anyone else. Not even a little bit. That said, 70 percent of the immune systems lies in and around your gut so no matter how you intend on getting healthy, the gut must be the focal point where you begin. It took me almost 32 years to truly get this.
  2. This is not a cookie-cutter program. The program offers all the benefits of a group setting, but with the added benefits of 1-on-1. Furthermore, Marissa and I bring different experiences and approaches so you’ll get double the resources, thoughts and information.

If getting “healthy” is on your 2015 priority plate, join the 28-Day Inner Health, Outer Shine Group Program now…..we start Monday!

I have teamed up with personal friend and extraordinary health coach, Marissa Vicario.

Marissa Vicario

THIS PROGRAM IS FOR YOU IF:

  • you’re looking for group support around your health and wellness or to start a healthier lifestyle
  • you’ve “tried everything” - diets, cleanses, supplements and more to no avail
  • you don’t want to count calories
  • you want to learn various time-saving, healthy cooking and baking methods
  • you want to learn about “healthy” not “fad” foods
  • you want some fresh, new ideas that are tailored to the things you enjoy and your own personal lifestyle
  • you want to learn how to save time while still eating well
  • you want to learn about new foods you’ve been curious to try and how to prepare them
  • you have ongoing bothersome symptoms like allergies, bloating, frequent colds, aches and pains and more that you want to get to the bottom of once and for all
  • you have a positive attitude and are open to learning new things in a supportive environment
  • you want access to us (2 certified health coaches) for all the nitty-gritty questions you have about all of the above and beyond

INNER HEALTH, outer shine january healthy sarahkayhoffman.com

WHAT YOU WILL GET

  • Access to our Private Facebook Group where all interactions will take place (so you can feel comfortable talking and sharing without friends, family and co-workers Facebook-dropping!)
  • Google+ Hangout Kickoff: On Monday, January 5, 2015, we will have a live Google+ Hangout session from 6-7pm PST so we can all meet, chat and hangout. This will be recorded and posted in the FB group.
  • Group “Office Hours.” Two times per week, we will be available for a period of time via the Facebook group to talk more about anything and everything the group wishes (recipes, food properties, workouts, stressing less, getting it all done, “how to’s,” etc., etc.)
  • one day during the 28-day duration when you will have a day of email access with Marissa Vicario and one day when you will have email access with Sarah Kay Hoffman
  • a copy of The Gutsy Girl’s Bible: an approach to healing the gut, 2.0 – Exclusive Recipe Version e-book, if you do not already have it
  • a copy of How to Cook a Whole Chicken and Subsequently Make Homemade, Slow-Cooked Chicken Broth, if you do not already have it
  • a copy of the summer eats, treats and desserts e-book, if you do not already have it
  • access to the Total Reset Plan Winter edition, a 28-day whole foods-based virtual meal planning service that includes breakfast, lunch and dinner recipes, meal plans, how-to cooking demo videos, daily email inspiration and a healthy snack list
  • access to the Real Food Re-boot, a 5-day whole food based detox meal plan that includes juices, smoothies, detox tea, raw and lightly cooked foods, 30 simple recipes for breakfast, lunch, dinner and snacks organized into recipe cards you can keep forever plus a handy shopping list you can print and bring to the market
  • exclusive access to the 3-Minute Breakfasts e-book, a recipe and how-to guide to the healthiest, quickest breakfasts you can make. Ever.

I spent years on that ole Google search for “how to get healthy” and “how to understand food and lifestyle.” All that “more cauliflower, fiber and broccoli” advice only got me this….

Bloated Gut Healing www.sarahkayhoffman.com

If you’d rather just implement now vs. Google more, consider joining us!

We can’t wait to have you.

xox,
SKH

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