The Archetype Diet
Page 21
Bake for 15 to 20 minutes. Remove the baking pan from the oven and flip the whole cracker over onto the baking pan. Don’t worry if it breaks. Remove the parchment paper and place the cracker back in the oven for another 10 to 15 minutes or until it’s golden on the edges and fully dry. Cool completely. Store in an airtight container for up to 1 week.
CUMIN-SCENTED CHICKPEAS
ETHEREAL ONLY
SERVES 2
One 15-ounce can chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon fresh thyme
½ teaspoon smoked paprika
Sea salt to taste
Preheat the oven to 350°F. In a medium bowl, combine the chickpeas, olive oil, cumin, thyme, and paprika and toss to coat. Pour the chickpea mixture onto a baking pan in one layer. Bake for 10 to 15 minutes, until golden brown on the outside but soft on the inside.
SUPERFOOD BARS
ETHEREAL ONLY
Created by my client Jenelle Manzi from the New York City Ballet
SERVES 16
1 cup chopped almonds
¾ cup chopped pecans
¾ cup pumpkin seeds
½ cup puffed brown rice, lightly ground
⅔ cup brown rice syrup
2 tablespoons coconut butter
1 to 2 tablespoons mesquite powder
¼ teaspoon sea salt
1 teaspoon vanilla extract
⅓ cup chopped dried mulberries
3 tablespoons cacao nibs
Preheat the oven to 350°F. Line a 9 x 9-inch glass baking dish with parchment paper.
Mix the almonds, pecans, pumpkin seeds, and puffed rice together in a large bowl. Using a double boiler or saucepan over medium heat, warm and blend the rice syrup, coconut butter, mesquite powder, salt, and vanilla until smooth and caramel-like. Spoon the mixture over the dry ingredients. Add the mulberries and cacao nibs and mix with your hands until fully combined.
Press the mixture into the prepared baking dish. Bake for 10 to 12 minutes. Let cool slightly and cut into 16 rectangular bars.
SUNFLOWER-SEED CRACKERS WITH TAHINI
ETHEREAL ONLY
SERVES 4
½ cup sunflower seeds, ground into a flour
½ cup chia seeds
½ cup pumpkin seeds
1 tablespoon fresh thyme
1½ teaspoons fresh rosemary
Sea salt
1 tablespoon tahini, for serving
Put the flour, chia seeds, pumpkin seeds, thyme, and rosemary in a medium-sized bowl. Add ¾ to 1 cup water slowly, combining the mixture until it forms a dough. Let sit for 5 minutes. If it gets too dry, add more water, but it should not be sitting in water.
Preheat the oven to 350°F. Divide the dough into two parts and place between two sheets of parchment paper. Using a rolling pin (or mason jar), roll out the dough into a thin sheet about ⅛ inch thick. Remove the top piece of parchment and carefully slide the bottom piece of the dough with the parchment onto a baking pan. Score the dough into desired shapes, cutting about halfway down. Sprinkle with salt. Repeat with the second rolled-out dough.
Bake for 15 to 20 minutes. Remove the baking pan from the oven and flip the whole cracker over onto the baking pan. Don’t worry if it breaks. Remove the parchment paper and place the cracker back in the oven for another 10 to 15 minutes or until it’s golden on the edges and fully dry. Cool completely.
Break the crackers into shapes and serve a handful with 1 tablespoon of tahini. Store the leftover crackers in an airtight container for up to 2 weeks at room temperature.
CACAO, COCONUT, AND GOJI BERRY TRAIL MIX
ETHEREAL ONLY
SERVES 1
1 tablespoon goji berries
1 tablespoon unsweetened flaked coconut
1 tablespoon cacao nibs
1 tablespoon chopped macadamia nuts
Mix the goji berries, coconut, cacao nibs, and macadamia nuts in a small bowl and enjoy.
CHOCOLATE COCONUT CHIA SEED PUDDING
ETHEREAL ONLY
SERVES 1
3 tablespoons chia seeds
4 ounces almond milk
4 ounces coconut milk
1 tablespoon cacao
1 teaspoon maple syrup
Splash of vanilla extract
1 tablespoon cacao nibs
Unsweetened coconut flakes
Place the chia seeds, almond milk, coconut milk, cacao, maple syrup, and vanilla in a mason jar and shake vigorously until the seeds are fully submerged in the liquid. Let the mixture sit for 15 minutes. Shake once more and top with the cacao nibs and coconut before serving.
CITRUS-MINT SALAD
WONDER WOMAN
SERVES 1
½ pink grapefruit
1 blood orange or tangerine
1 teaspoon coconut sugar
2 tablespoons sliced fresh mint leaves
Peel the grapefruit and orange and cut them horizontally, perpendicular to the segments, to create wheels. Place them in a small serving bowl and toss with the coconut sugar and mint leaves.
BERRY-MINT SALAD
NURTURER
SERVES 1
½ cup blueberries
½ cup raspberries
Squeeze of lime juice
4 fresh mint leaves, torn
10 pistachios, chopped
Place the blueberries and raspberries in a small bowl. Add the lime juice and mint and toss together. Sprinkle with the pistachios and serve.
COCONUT MACAROONS
ALL ARCHETYPES
SERVES 6
½ cup unsweetened coconut flakes
¼ cup almond flour
1 tablespoon coconut oil
1 tablespoon maple syrup
1 teaspoon vanilla extract
Pinch of sea salt
Place all of the ingredients in the bowl of a food processor and pulse until well combined. Use a tablespoon to roll the mixture into 6 balls. Refrigerate for 30 minutes before eating. Store leftovers in an airtight container in the refrigerator for up to 1 week.
CACAO MATCHA TRUFFLES
ETHEREAL ONLY
SERVES 8
½ cup hemp seeds
½ cup hazelnuts
2 tablespoons cacao powder
¼ teaspoon ground cinnamon
Pinch of ground cardamom
12 dates, pitted*
2 tablespoons coconut oil
1 teaspoon matcha powder, such as Cap Beauty Matcha
Place the hemp seeds, hazelnuts, cacao powder, cinnamon, and cardamom in the bowl of a food processor and pulse until the nuts and seeds are broken into a rough flour. Add the dates and coconut oil. Continue to pulse until the mixture forms a thick dough. If too thick to combine, add water 1 tablespoon at a time until you reach the desired consistency. Remove the mixture from the food processor and use a tablespoon to roll the dough into 8 balls. Refrigerate for 30 minutes before dusting with matcha powder and serving.
*If the dates are not soft, place them in a bowl and cover with boiling water. Let sit for 5 minutes before using. Save the soaking liquid if needed later in the recipe.
CHOCOLATE ALMOND MILK
FEMME FATALE
SERVES 1
12 ounces unsweetened almond milk
2 teaspoons cacao
1 teaspoon coconut oil
1 teaspoon maple syrup
¼ teaspoon ground cinnamon
Place all of the ingredients in the bowl of a blender and blend until smooth. If desired, warm in a small saucepan over low heat.
FIG AND COCONUT BALLS
WONDER WOMAN, FEMME FATALE, AND ETHEREA
L
SERVES 8
½ cup dried figs, de-stemmed (Femme Fatale, substitute dried apricots)
½ cup unsweetened coconut flakes
¼ cup cashew pieces
¼ teaspoon ground cinnamon
Pinch of sea salt
Soften the figs by placing them in a medium-sized bowl and pouring simmering water over them. Let sit for 5 minutes while preparing the rest of the recipe.
Place the coconut, cashew pieces, cinnamon, and salt in the bowl of a food processor and pulse until a flour starts to form. Drain the figs and add to the processor. Continue to pulse until the mixture forms a thick dough. Remove the mixture from the food processor and use a tablespoon to roll the mixture into 9 balls. Refrigerate for 30 minutes before serving.
PART III
THE SIX Rs TO HEAL YOUR MIND
You’ll recall that the foundation of the Archetype Model is breaking the cycle that determines your eating behaviors:
SOURCE OF SELF-WORTH → CHANGE IN BEHAVIORS → CHANGE IN EATING BEHAVIORS
While Part II addressed the dietary part, in order for this new way of eating and thinking about food to stick, it’s essential that you examine the genesis of this cycle—why you want to eat as you do in the first place. Without addressing the why, you’ll constantly berate yourself for not being able to follow a prescribed eating plan. You’ll jump from one diet to the next, hoping that some magical formula will save you. Your salvation is found in your mind. If you want peace with food, you need to understand all of the factors that influence your behaviors—not just what you do but why you make certain choices and behave the way you do.
The Archetype Model draws on several foundational psychological models to explain the reasons behind your actions. In psychology, there are four primary schools of thought when it comes to how we make decisions. First, there is the Darwinian model, which holds that we are genetically and evolutionarily programmed to behave in a certain way. When it comes to food, we see our genes at work in our basic body shape—are we a curvy Nurturer or a naturally thin Ethereal?—and how we process food—are you genetically programmed to eat sweets after a stress response?1 Are you more sensitive to bitter foods and therefore crave sweetness?2 Don’t worry, you don’t need to know if you have these genes in order to alter your taste preferences. What you eat is more important than your genes, since food (along with your environment) acts as the trigger that switches off and on the expression of your genes. This is known as epigenetics—how your environment reacts with your genes—and is what prevents poor genetics from becoming your destiny. I simply want you to understand that your genes and biochemistry (which we covered in prior chapters) can influence your food choices.
The second behavioral model comes from Abraham Maslow. You might be familiar with Maslow from his famous Hierarchy of Needs theory, which posits that human beings must fulfill basic needs like food, health, and safety before they can turn their attention toward “higher” needs like love and self-esteem. Maslow believed that humans are not simply preprogrammed machines who behave solely out of genetics or instinct but rather autonomous beings endowed with free will who are constantly trying to reach their full potential, which Maslow called self-actualization. According to Maslow, our ability to make decisions is governed by what we call willpower. If you have the desire to achieve something, you’ll start making behavioral changes that lead you toward your goal—like starting the archetype meal plan to achieve weight loss. But, as you know, willpower isn’t always enough to sustain you. Further, I believe there’s a bidirectional relationship at work within Maslow’s Hierarchy of Needs; your food choices depend on your self-esteem just as your self-esteem depends on your food choices. If your self-esteem is poor, your food choices are likely to be poor as well. If you’re struggling to stay on a diet, it does not mean you have no willpower. It simply means there are other equally strong forces at work.
One of those forces is the Pavlovian response, that is, your habits. Psychologist Ivan Pavlov revolutionized our understanding of behavior with his famous experiment in which he got a dog to associate the ringing of a bell with the arrival of food. By doing so, Pavlov conditioned the dog to engage in a behavior (in this case, salivating) that was not directed by evolution, thus proving that the brain could be rewired to unconsciously associate a neutral stimulus—like the ringing of a bell—with a previously unrelated reward—like a delicious meal. If you automatically reach for a glass of wine the second you come home from work or start to crave chocolate at three p.m., you already know how this stimulus-response pattern has affected your eating behaviors.
Darwin, Maslow, and Pavlov all provide different but equally valid insights into how we make decisions—not only about what to eat but about everything else in our lives: the types of relationships we form, the type of work we do, our daily patterns, and our responses to novel experiences. But it was another psychologist, Carl Jung, who identified the fourth factor that directs our behavior—our unconscious.
Certain experiences, usually those from childhood, reside in our unconscious mind and influence how we perceive the world. Jung, the founder of Analytical psychology, believed that the unconscious mind was a more potent driver of our behaviors than the conscious mind. He proposed that bringing conscious awareness to the unconscious was essential for wholeness. Archetypes are used for insight into the unconscious.
As you are familiar, women who share the same archetype source their self-worth from the same place; however, the situations that each woman experiences will be different. The purpose of this section is to help you bring to consciousness the memories that are lodged into your unconscious and are influencing your behavior. You cannot change these experiences, but you can change your interpretation of them, your judgment of them, and the shame you may have unwittingly attached to them. From here you’ll be better prepared to move through the rest of the behavior cycle and will find it easier to alter the patterns that have caused you to fall out of balance.
FACTORS THAT INFLUENCE OUR CHOICES
PROMINENT FIGURE
CAUSE
EFFECT
DARWIN
Genetics/Epigenetics
You eat a muffin because of low blood-sugar levels.
MASLOW
Free Will/Willpower
You start a diet or detox because you want to lose weight.
PAVLOV
Habits
You eat M&M’s at three p.m. every day.
JUNG
Unconscious
You crave ice cream because you equate it with love and bonding from your childhood summer vacations
THE SIX Rs
My clients are smart, educated, and highly motivated women, and many are already familiar with some of the basic psychology surrounding human behavior. But unless these women have taken the time to reflect on their behaviors, they are not likely to be aware of how the four psychological drivers of decision making—the evolutionary, motivational, habitual, and unconscious—are influencing their inability to condition themselves to eat cauliflower instead of candy. Getting there is a six-step process that I refer to as the Six Rs. Each R represents a different piece of the decision-making puzzle:
Restore
Recognize
Reinterpret
Release
Rewire
Revive
The following chapters will examine each of the Six Rs and provide tools and exercises to help you work through them in turn. Restore refers to the epigenetic aspect that restores the mind to peak condition.
The next three Rs—R
ecognize, Reinterpret, and Release—all relate to the unconscious mind. Working through each of these will help you identify the core childhood memories that are directing your behavior so that you can rewrite the script that has been limiting your life. You can’t fight a monster that you can’t see, so this step is critical to achieving lasting change.
This process is the most complex aspect of the Six Rs, and it is also the most essential. Don’t expect to complete this stage in a couple of hours and consider yourself “cured.” This is an ongoing process; you did not become who you are overnight, nor will you change who you are overnight. Be patient and compassionate with yourself and know that at the end of this journey lies the freedom from the misguided beliefs that have caused you to struggle for so long.
Once you see how your unconscious mind is affecting your behaviors, you can take practical steps to change those behaviors for good. This involves Rewiring your brain to develop new habits and rid yourself of old ones. Our brains are incredibly powerful. Up until now, you have been using that power to shore up unconscious but mistaken beliefs and protect yourself from repeating the negative emotions associated with those childhood memories. Once you’ve identified and reinterpreted these beliefs, you can redirect your brainpower to your benefit.
The final stage in the process comes when you Revive yourself by harnessing all of your feminine energies. This is where your archetype takes a backseat in order to make room for the positive qualities of the other archetypes, enabling you to ascend to your crown. In psychological terms you are, as Abraham Maslow suggested, “self-actualizing,” and reaching your full potential. Not only will you be in balance physically and emotionally, but you will have become the woman you most want to be and an inspiration for others.