Saturday, March 14, 2020

How to Buy Chocolate Then Forget to Eat It

By             Expert Author Kathryn Martyn, M.NLP    

Some Say I'm Strange. I Prefer to Think of Myself as Resourceful
If you'd like to learn how to obtain quality chocolate, put it in a drawer and forget it's there, learn to use EFT and NLP techniques to conquer your emotional eating. That's what I've done, and it's such a freeing thing to be able to feel right with the world, be happy with myself, my shape, and not feel controlled by something like food. I eat what I want, but I do make an effort to make good choices (usually). For example, last night I baked a cake I made on Easter and totally loved (Better than Sex cake). This thing is nothing more than yellow cake, vanilla pudding and tons of whipped cream - not exactly diet fare, but when I can't get a certain food out of my head, I usually either make it or go and get it, and then totally enjoy it. That's what I mean when I said I eat what I want. So today, I have an entire cake in my refrigerator.
Did I have a piece of cake for breakfast? No. My husband bought me some fresh local raspberries at the Farmer's Market yesterday, and I wanted them so I had some on my cereal this morning. The cake sits and waits. When I was in the kitchen I noted the remnants of last night's grocery shopping. I saw a huge, individually wrapped cinnamon roll on the counter. I just "knew" I was going to want to eat something sweet last night since baking the cake was bound to make me crazy so I'd in anticipation of future hunger I bought the following:
  1. One Giant cinnamon roll from Sarah's Bakery. (Oops, I weighed this bad boy and it's 15.5 Oz! Almost a pound of dough and sugar - oh my).
  2. Small container of Scharffen Berger chocolates. This little clear box comes with 12 squares equalling 2.1 Oz. Individually wrapped. I put them in the drawer.
  3. A dozen of my favorite shortbread cookies which I put in a drawer in the kitchen. My husband will eat them if he sees them, so unless he says something about "wanting something sweet" I wait to let him know they are there.
While watching a movie last night (Friday night ritual) I did start to get sort of hungry so I thought about what to do about it. I recalled how I'm feeling much better lately, getting back to a regular routine of exercise, and I just didn't feel like eating a lot of cookies. Yes, they were there, but I just wasn't in the mood to eat them. I had a pang of hunger, but I wasn't really hungry, it was nearly midnight for crying out loud!
So, I ate one of those chocolate squares - remember, they're pretty small right? Well I ate it in four bites, letting the chocolate melt in my mouth. I take my time with chocolates and they satisfy me so much more than just popping it in my mouth, chewing twice and swallowing. I'm not in a hurry to get it over with.
Discovering Lost Candy
This morning I checked my body fat and it just happens I keep my Omron Body Fat Analyzer in the closet on top of a leftover chocolates box from last Christmas. I decided to look inside the box since I thought there was one of those chocolates still leftover and I was surprised to find two of those Christmas chocolates in there (Joseph Schmidt truffles - some of my favorites) and about eight squares of that very same chocolate I bought yesterday (Scharffen Berger). I forgot they were there.
So, you see, I handle my cravings by buying the foods I want, then putting them away and maybe eating them, maybe not. For me it's the need to know I can have what I want - and keeping something nearby in case of emergencies. I also know if I leave things out where I'll see them, I'm much more likely to decide to have some, so I put them away. For you it may be different. Some of you won't want anything tempting in the house. That's okay too. We're all different. The only way you'll discover how you are is to tackle those emotional issues - the reasons you think you can't stop eating after a handful or two; the reasons you feel like it's out of your control, or not your decision how much you eat, when you eat or what you eat.
Wouldn't it be wonderful to be able to buy your favorite food and leave it in a drawer long enough to forget it's even there? That's what it's like to not have an eating problem, and that comes from giving yourself permission to enjoy food. You are worthy, you do deserve to be happy.
My methods can help - I know because they've worked for me, and I truly have had a sweet tooth since I was a kid. I used to eat bag after bag of candy - I once had 11 cavities in one dentist visit!
Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of
Get the Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

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Occam's Razor: Cutting Sugar Down to Size

By                  Expert Author Joan Kent

I look at sugar addiction through a brain chemistry filter - which brain chemicals are triggered by sugar and how those chemicals affect behavior, appetite, emotions, and mental state.
I've been doing it for a long time - over 20 years.
Yet I frequently come in contact with "big" theories:
• that we crave sugar because we want to fill ourselves with sweetness, since we have none in our lives
• that attachment to sugar goes back to childhood traumas
• that we reach for sugar when we're really reaching for love
• that we need to dig deep to find the root of the sugar problem and clear it before we can quit successfully.
It exhausts me, and makes me doubt those explanations.
I confess that it also makes me doubt myself and my methods. Why? Because most of the explanations I find for sugar addiction run in these emotional directions.
What's Occam's Razor - and What's It Got to Do with Sugar?
As a principle for problem-solving, Occam's Razor advises us to select the simplest solution, the one with the fewest assumptions, the fewest "mini-theories" to complicate things.
In my experience, the brain chemical explanation for sugar tends to be neat. "This is your brain on drugs" kind of neat.
No analysis of personalities, past lives, traumas, why your cousin was mean to you at the last family gathering and why that made you binge on brownies. No self-improvement programs. No emotional baggage.
Just "here's what sugar is doing to you" and "here's what you can do about it."
Without the brain chemistry piece, even the methods for getting rid of sugar cravings tend to be convoluted. Or at least ineffective.
• Take deep breaths.
• Ask yourself what you really want.
• Eat some sugar slowly and savor it.
• Eat some sugar, then have something that's good for you. (Really? Chocolate, then broccoli?)
• Find healthy substitutes.
That last one bothers me most because it keeps people in the sugar trap. Making foods taste sweet by using "better" sugars isn't really the solution to a sugar addiction.
I've ranted against trending sugars - agave syrup, coconut sugar, dates, maple syrup, monukka honey and others - but most nutritionists give in to the popular view. They offer recipes for brownies, cookies, cakes made with these various "healthful" sugars.
I recently reacted strongly to an article that stated, "Those sugar cravings never really go away, do they?"
Yikes. Of course, they do! Completely.
But they won't (and can't) go away when you're always eating - and constantly looking for - the latest so-called healthful alternative to sugar instead of just... getting over it.
Occam's Razor for Sugar Addiction: Simpler Than Psychoanalysis and New Sugar Obsessions?
It IS simple. Fix the brain chem thing. Get past your sugar addiction, don't turn it into a different addiction. Eat to stay healthy. Your cravings go away. You feel fantastic.
From there, you can analyze your emotions and behavior patterns to your heart's content. It will amaze you, however, how many of those things clear up when you simply loosen the grip of sugar on your brain. Seriously.
Occam's Razor slices through the complicated nonsense and leaves an effective answer.
It works for sugar addiction, too.
In this case, the simplest solution lies in brain chem. The complex emotional layers become secondary. Not unimportant, mind you, but not necessary to analyze and re-hash before fixing the sugar problem.
And that's why I love working with foods and brain chemistry. It's Occam's Razor at work.
Health problems, anxiety, resistant weight issues? Stuck on sugar? I have a simple, repeatable, highly effective method for quitting. No judgment, no confusion, just a simple solution for what has been made a convoluted emotional problem. Visit and grab your free Empowered Eating Consult. Find out how easy it can be to escape sugar's grip and potentially reverse your health problems for good.
Brought to you by Dr. Joan Kent, speaker, best-selling author, world's foremost recovered sugar addict!

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15 Power Meals: Eat Like A Pro!

By                 Expert Author Andy G

Staying In Shape Doesn't Mean You Have To Give Up The Spice In Your Life!
It's a common myth. Everyone assumes that if you're going to commit to staying in shape, you have to sacrifice all the flavour in your diet and eat nothing but white rice, protein powder and chicken breasts day in and day out.
That's simply not true! We asked some of the top athletes to help explode that myth, and they were delighted to provide us with some of their favourite recipes. Here you'll find menus for every meal of the day - even dessert and late-night snacks.
Wait until you sink your teeth into these flavourful creations - you'll be amazed that something that tastes so good can be so good for you!
2 cups flour
2 large eggs
2 Tbs sugar
2 cups milk
2 Tbs Cooking oil
Combine the flour, sugar, eggs and milk and beat until smooth. The resulting batter should be the consistency of thick cream. Add oil to the batter and mix lightly. Spray an 8-inch crepe pan with non-stick cooking spray.
Ladle about ½ cup of the batter into the pan and rotate the pan to spread the mixture evenly. Cook the crepe until it looks firm and is lightly browned at the edges (about one minute). Turn the crepe over with a thin spatula and cook the other side about 30 seconds. Re-coat pan with non-stick cooking spray about every other crepe, or when crepes begin to stick.
Add your favourite sugar-free fruit filling to top off these thin, delicious breakfast favourites.
(* Standard Cup Measurement: 1 cup = 250ml)
1 cup one-minute oatmeal
½ cup raisins
¼ cup walnuts, chopped
1 banana, sliced
¼ cup skimmed milk
1 tsp artificial sweetener
Cook the oatmeal and place in a bowl. Add fruit and walnuts; mix in milk and sweetener and enjoy! Add cinnamon if desired.
1 cup oatmeal
8 egg whites
¾ cup blueberries (frozen or tinned if not in season)
6 tsp sweetener
Mix all ingredients in a blender until consistency is smooth. Cook in pan coated with non-fat cooking spray; turn once to cook both sides. Makes one serving. Each serving consists of: protein 50g, carbohydrates 60g, and calories 440.
This recipe really packs the protein and carbs to give you energy for your morning workout.
8 egg whites
1½ cup Quaker Oats
2 tsp sweetener
Pinch of salt
1 tsp cinnamon
Blend all ingredients in a large bowl until mixture resembles pancake mix. Use a quarter of a cup for each pancake, pouring the mixture onto a hot frying pan. Cook until golden brown on each side and serve. This recipe delivers 30 grams of protein and 78 grams of carbohydrates.
These pancakes are great for dieting or anytime at all. Eat them plain or add your favourite jam or syrup.
2-3 cups oatmeal (quick or old fashioned) or oatmeal flour
5 egg whites, lightly beaten
2 large apples
2 bananas
2 tsp ground cinnamon
½ tsp sweetener
Grate the apples and mash the bananas. Mix the oats with egg whites and stir until well mixed and add sweetener and cinnamon. Preheat frying pan (for pancakes) or waffle iron (for waffles) to 375°F/190°C. Add the apples and bananas to the mix and stir well.
For Pancakes: Pour slightly less than ¼ cup batter for each pancake onto hot frying pan (lightly greased with non-stick cooking spray if necessary). Turn pancakes when top and edges look dry.
For Waffles: Cook in hot waffle iron (lightly greased with non-stick cooking spray) until steaming stops and the waffles look brown and dry.
Start your day right with this sweetener!
1½ cup porridge oats
8-10 egg whites
1 egg yolk
1 cup raisins
1banana (sliced)
1 cup strawberries (sliced)
½ cup almonds (slivered)
½ cup sodium free baby food (pear, apple sauce, banana or peach cobbler flavour).
2 tsp cinnamon
2 tsp sweetener
Mix oats in large bowl with egg whites and yolk. Pour into frying pan coated with non-fat cooking spray. Cook like a pancake, turning once to cook both sides. Transfer from pan to plate. Sprinkle with cinnamon and sweetener, and then spread other ingredients over the top.
1 small onion, chopped
1 green pepper sliced
½ cup white wine
½ cup apple juice
½ cup teriyaki sauce
2 tap soy sauce
1 clove fresh garlic, minced (or 1 tsp garlic powder)
¼ tsp ginger
16 oz very lean steak, cut into strips
½ cup tinned crushed pineapple (unsweetened)
2 tsp cornflour
2 tsp honey
Non-stick cooking spray
In a medium mixing bowl combine onion, pepper, wine, apple juice, teriyaki sauce, soy sauce, garlic and ginger. Add steak, marinate in refrigerator for three hours or overnight for incredibly flavoured meat. Remove steak from marinade. Grill for 3-4 minutes per side on a foil-covered grill pan coated with non-stick cooking spray. Meanwhile, pour remaining marinade into a saucepan. Add pineapple, cornflour and honey. Mix while heating over a low heat for three minutes. Pour sauce over steak and serve with rice.
Makes four servings. Each serving contains: protein 24g, carbohydrates 27g, fat 11g, fibre 1.5g, calories 303.
2 large russet potatoes
1/3 cup skimmed-milk
¼ cup reduced-calorie margarine
½ cup grated low-fat mature cheddar cheese
1 Tbs chopped chives
Pinch salt (if desired)
Pinch black pepper
½ cup tinned black beans
½ cup low-fat cottage cheese
Preheat oven to 425°F/220°C/Gas Mark 7. Scrub potatoes, then prick skins thoroughly with a fork. Place them on the middle shelf in the oven and bake for about one hour (they are done when you can easily pierce them with a fork). Cool for 10 minutes. Slit the tops and scoop out the insides into a medium mixing bowl, leaving the skins intact. Add milk, margarine, cheese and chives to the bowl and mash with a fork. Season with salt and pepper if desired. Stuff each potato skin with filling, place on a non-stick baking sheet and return potatoes to the oven for 5-10 minutes. Meanwhile, heat black beans in microwave. When potatoes are done, top each with half the beans and cottage cheese.
This souped-up potato is perfect for lunch, dinner or a post workout treat.
1 cup fresh tuna fillet
1½ cups fresh salmon fillet
1 cup iceberg lettuce
½ cup red pepper
1 cup asparagus
Grill the tuna and salmon, adding some natural salt-free seasoning to taste. Chop the lettuce, red pepper and asparagus, and place in a bowl. When fish is ready, cut into small pieces and toss with salad. Add your favourite low-fat salad dressing or balsamic vinegar, and some walnuts for healthy fat.
If fish isn't your game, try this recipe with chicken breast instead!
3 oz of fillet of beef
4 cups of fresh spinach - discard the stems
2 oz blueberries (fresh if in season, if not use frozen or tinned)
1 large apple (sliced)
1 large tomato (sliced)
1 large onion (sliced)
1 oz oatmeal (uncooked)
2 Tbs balsamic vinegar
Salt and pepper to taste
Balsamic Dressing:
2 Tbs balsamic vinegar
1 tsp sweetener
1 cup water
Grill the fillet to your liking (rare, medium, etc). in a frying pan add a few drops of olive oil and then add the oatmeal and sliced onion. Stir until golden brown. In a medium bowl, toss the spinach with the balsamic dressing and add the blueberries, sliced apple and tomato. Sprinkle the roasted oatmeal over the top and slice the fillet of beef over the salad.
Makes one serving. Each serving consists of: protein 17g, carbohydrate 48g, fat 12g, calories 359.
8-10 oz of skinless, boneless chicken breasts, cut into cubes
3 cups green pepper strips
2 cups chopped fresh tomatoes
1 cup chopped onion
1 cup mushrooms
2 tsp extra virgin oil
1 tsp crushed garlic
½ tsp cayenne pepper
1 tsp Worcestershire sauce
Salt and pepper to taste
Heat one teaspoon of extra virgin olive oil in a non-stick frying pan. Add pieces of chicken breast; add salt and pepper. Sauté chicken lightly. As it browns, add one teaspoon olive oil, vegetables and spices into a second frying pan and cook for about five minutes. Pour vegetable mixture over chicken and serve.
Makes 4 servings. Each serving contains: protein 50-65g, carbohydrates 44-55g, calories 800.
3 X ¾ lb pork tenderloins
½ cup diced onions
1 Tbs minced fresh ginger
½ cup lemon juice
2 Tbs olive oil
½ cup bourbon
4 cloves garlic minced
¼ cup low-sodium soy sauce
½ cup honey
½ tsp salt-free seasoning
¼ tsp black pepper
Cooking spray
Trim the fat from the pork. Combine onion and next 7 ingredients in a large bowl. Add pork to bowl and cover with cling film. Marinate in refrigerator for 30 minutes. Remove pork from bowl, reserving marinade. Sprinkle salt-free seasoning and pepper over pork. Spray grill with non-stick cooking spray. Place pork on grill under a medium-low heat. Cover with foil and grill for 30 minutes or until the meat is just slightly pink in the middle. Turn and baste the pork occasionally with the remaining marinade. (If you have a meat thermometer, use this to test the temperature of the meat: it should be a constant 160°F/71°C).
When cooked, cut tenderloins into ¼ inch thick slices. Serve and enjoy.
2 cups wholemeal flour
1½ tsp bicarbonate of soda
1 tsp ground cinnamon
½ tsp salt
¼ tsp ground nutmeg
¼ tsp cloves
1¼ cup finely grated carrots
1 cup unsweetened apple sauce
1 cup vanilla fat-free yogurt
½ cup diced dried fruit and raisin mixture
¼ cup brown sugar
¼ cup sugar-free apricot jam
3 egg whites
¼ cup crushed pineapple
2 tsp vegetable oil
1 tsp vanilla essence
Preheat oven to 350°F/180°CGas Mark 4. Spray a cake tin 9''x3'' with non-stick cooking spray. Mix flour, bicarbonate of soda, cinnamon, salt, nutmeg and cloves in a large bowl. Add remaining ingredients, mix until well-blended. Pour into cake tin. Bake for about 45-50 minutes or until skewer inserted in the centre comes out clean. Cool cake in tin for 10 minutes. Run knife around edges of tin to loosen and turn out.
2 eggs
¼ cup oil
1 cup sugar
½ cup mashed strawberries
½ cup mashed bananas
1¾ cups flour
½ cup rolled oats
2 tsp baking powder
½ tsp bicarbonate of soda
½ tsp salt
In a bowl, beat eggs until frothy, stir in cooking oil, sugar, strawberries and bananas. In a separate bowl, combine flour, rolled oats, baking powder, bicarbonate of soda and salt. Stir to distribute evenly, then add to first bowl, stirring lightly. Spoon into a greased loaf tin. Bake in oven at 350°F/180°C/Gas Mark 4 for about an hour or until skewer placed in centre comes out clean. Leave to cool in the tin for about ten minutes, and then remove from the tin to finish cooling on a rack.
16 oz lean sirloin cut into cubes
2 oz sweet and sour pickles
2 oz onions
2 oz chopped tomatoes
1 cup soya milk
1 tsp cayenne pepper (optional)
8 oz cooked rice
1 Tbs olive oil
¼ tsp crushed pepper
¼ tsp paprika
1tsp garlic salt
Pour the olive oil into a frying pan; heat on high. Add the beef and seasoning with half the garlic and salt; stir until medium rare. Add the onions and pickles (and cayenne pepper if you desire a spicier stroganoff). Stir-fry for one minute, then add the tomatoes. Continue to stir and add the rest of the seasoning except the soya milk. Turn down the heat and allow to simmer. Add the soya milk, continue to stir. Remove the pan from the heat before the soya milk begins to coagulate. Serve over the rice.
Makes 4 servings. Each serving contains: protein 24.7g, carbohydrates 20g, fibre 1.6g, fat 9g, calories 258.
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Thursday, March 5, 2020

Apple Benfits


Apples are precious fruits, and belongs to Rosaceae family. The skin of the apple is thin but solid, and the inner flesh is thick and juicy. The inner code holds seeds, and that is harmful to health. Apples contain nutrients such as Anthocyanin and Tannins. Many of them say that an apple a day keeps the doctor away. Apples are free from cholesterol, and sodium. It contains antioxidants, vitamin C, vitamin B, and vitamin. Apples are also known to be Nutritional Power House.
#1 Nutritious
Apples are rich in nutrition, and it consists of polyphenols. They are the good source of fiber and vitamin C which can have numerous health benefits. they are the good source of dietary fiber, and it provides 12% of the daily fiber. Apples are filled with Phytonutrients and Flavonoids like Quercetin, Epicatechin, Phloridzin, and other polyphenolic compounds.
#2 Apples are Good for Weight Loss
According to the researchers, apples are more filling because of less energy-dense, and still, they deliver fiber. The fiber content fills the stomach with fewer calories. Recently, a study was conducted in a competition. Few participants ate apple slices before a meal. They felt full compared to other participants who ate normal food.
#3 Prevent Heart Disease
Apples contain fiber that helps to reduce blood cholesterol levels in the body. They reduce the risk of heart strokes and also other heart ailments. They may also contain polyphenols which have antioxidant effects and concentrated in the peel. Polyphenols is a flavonoid and called as Epicatechin. It helps to reduce blood pressure in the body. The antioxidant property of apples reduces the oxidation of fats that are known to be lipid peroxidation.
#4 Prevent Cancer Disease
Apples had anti-cancer abilities that protect the body from cancer cells. Several compounds are enclosed in apple peels called Triterpenoids that destroys the growth of cancer cells in human body.
#5 Avoid Alzheimer's
Drinking apple juice could help us to avoid Alzheimer's away and can reduce the risk of Alzheimer's and fights back against the decaying of the brain. Apple juice contains flavonoids helps to repair the damaged cells.
#6 Reduce the Risk of Diabetes
Eating apples reduce the risk of Type 2-Diabetes. Apples are loaded with soluble fibers to blunting blood sugar swings. Apples contain pectin which helps in controlling the blood sugar levels in the body. Polyphenols in apples prevents tissue damage to beta cells in the pancreas. The beta cells produce insulin in the body, and this leads to Type 2- Diabetes.
#7 Good for Bone Health
Apples are linked to higher bone density. The compounds like antioxidant and anti-inflammatory that are present in apples which promotes the bone density and strength and also preserve bone mass as you age.
Apples are good for health. By eating them reduces the risk of several diseases. So, what are you waiting for? Grab an apple and start increasing your level of health with one bite at a time.

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The Potential Hidden Danger in Your Cereal

By               Expert Author Sue Rose

We all know iron is something we need to stay healthy and prevent anemia. But did you know that too much dietary iron can hurt your health? When choosing a cereal, most people grab what tastes good. If they are health conscious, fiber rich cereals might be chosen. Or, a cereal low in sugar and calories might be selected. But, savvy health conscious consumers should also be thinking about iron in cereal.
One of the main problems with iron fortification is that the cereal is fortified for the part of the population that needs the most iron. That part of the population is women of childbearing age. So, listen up adult males and older women: you, in particular, need to be mindful of the iron content of your favorite breakfast cereal.
Check the Nutrition Fact Label for iron
When looking at a Nutrition Fact Label, note the percentage of DV iron. Looking at the above label, if a young female of child-bearing age has a 3/4 cup serving of Wheat Chex, she will be consuming 80% of her iron requirements (or about 14 mg of iron). However, if an adult male or older woman eats 3/4 cup of the above cereal, he/she will be consuming almost double the iron recommendation of 8 mg of iron. The fact that so much of our food supply is fortified with iron increases the risk of getting too much.
Problems resulting from too much iron
Constipation. Aside from being unpleasant, this is not healthy for your body. Any toxins or food pathogens present in your food will linger in your gastrointestinal tract. And, this will potentially threaten your overall health. There is also scientific evidence that constipation can be a risk factor for colorectal cancer.
Possible accelerated aging. Researchers recently pointed this out in worms, and will likely try to evaluate if this applies to aging in humans. In the interim, we already know that iron causes oxidative stress. Oxidative stress in humans is thought to be involved in the development of diseases such as cancer and heart disease.
Iron overload concerns. Healthy people make a hormone, hepcidin, which swings into action to prevent too much iron from being absorbed. However, in a now common genetic condition called iron overload (or technically Hemochromatosis), the body is unable to put the brakes on iron absorption and iron begins to build up in the tissues. Early symptoms are varied and include fatigue, abdominal pain, and increased infections. Later symptoms include liver failure and heart failure, bone damage, and diabetes.
For those who have yet to be diagnosed with iron overload, choosing a cereal with generous iron is particularly problematic. Healthy males and older women should read the cereal Nutrition Fact Label to make the best choice for iron intake. Chances are your cereal has too much, so buyer beware.
Sue Rose is an IL licensed dietitian/nutritionist providing counseling to both corporations and individuals. She invites you to visit her blog for intelligent and relevant diet and lifestyle strategies to enhance your life and well-being.

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