Saturday, December 31, 2011

Five Strategies to Help Cure Emotional Overeating

Emotional eaters often feel like they are stuck in a vicious cycle with no way out. They eat when they’re anxious, sad, angry and so on. To them food is their drug of choice. It alleviates the emotional pain they are feeling. However, there are treatments out there. Some of them alternative whereas others are conventional.

What are conventional therapies? Things like medication, surgery and therapy are considered conventional. What are alternative therapies? Well, let’s take a look at a few of them.

Hypnosis

Hypnosis has been known to be effective because it deals with the mind and that’s where emotional eating starts. Some people think hypnosis is a ‘joke’, remembering what they’ve seen on TV with someone swinging a watch back and forth in front of someone and having them bark like a dog or other silly things. But that’s not the case, hypnosis is a clinical practice that practitioners use to treat some patients.

Meditation

Again, forget what you’ve seen on TV. Meditation doesn’t have to be done sitting on the floor Indian style like you see on TV. While meditating, an emotional overeater is tuning into their thoughts and emotions, being aware (mindful) of what is going on. This (being mindful) is the complete opposite of what is happening when someone is emotionally overeating – they are being mindless.

Herbal Supplements

Al l you have to do is flip open a magazine, turn on the TV, walk into a store and you’re bombarded with the next greatest supplement on the market that will finally help you lose weight. While it’s ok to try them, they generally aren’t geared towards helping with the issue of emotional eating. But, there are a few on the market that are known to help with it:

*Hoodia – Not only is this herb known to suppress appetites, it boosts your energy and it has more subtle effects. It’s also known to have a pretty good safety level to it.

*Vitex – Women who have emotional eating issues because of hormone reasons, this herb is a good choice. It’s known to balance the hormones.

*Ginseng – You can find Asian or American ginseng. They are both found to be equally effective. This herb is supposed to not only help with cravings for sugar but also curb the compulsion to overeat.

Acupuncture

It’s not very common that you hear of someone having acupuncture done to help with weight loss. It can help and is generally more effective on someone that is an emotional overeater rather than just an overeater. This is said to be true because acupuncture releases endorphins and raises the metabolism. The release of endorphins, causes the client to feel better emotionally which helps stop the emotional overeating.

Nutrition

Bet you weren’t expecting to see this one listed. But it’s true. Someone that has the right amount (balance) of minerals and vitamins in their body don’t usually have emotional eating problems. It’s important that you are feeding your body with good food and not a bunch of bad stuff. Stay away from pre-packaged, artificial or processed foods as much as possible. Instead focus on feeding your body whole, fresh foods. You should also take a multi-vitamin too.

Wednesday, December 28, 2011

Eight Healthy Facts about Kale

Eight Healthy Facts about Kale

Tips and Tricks to Help Conquer Emotional Overeating

If you suffer from emotional overeating, it probably feels like a revolving door that will never stop. It probably feels hopeless and that you’ll never break the vicious cycle and will always be imprisoned to the disorder. That’s not true though. This is a treatable problem.

The first step in treating emotional overeating is getting honest with yourself. This is probably the most important thing you can do. You can’t seek help if you’re not willing to admit you have a problem. Please know that seeking professional help is not a sign of weakness! It’s a sign of strength and courage to be able to admit you need help.

If you want to try controlling the problem on your own before seeking the help of a professional there are a few things you can try. Here are some tips:

Grocery List

When you’re an emotional overeater and something happens to set you off to raid the kitchen you probably seek out the potato chips, chocolate, ice cream – all those comfort foods. The easiest way to solve this is by not keeping them in the house! So, what should you put on your grocery list and stock up on?

* Brown rice

* Fresh fruits and vegetables

* Low-fat, low-calorie yogurt

* Popcorn kernels for air popping

* Lean protein like fish, turkey, and chicken

* Natural, healthy cooking oils like olive and safflower oil (instead of shortening, lard, or unhealthy oils)

Don't Crash Diet

You don’t have to be a rocket scientist to know that fad/crash diets don’t work. In fact, they usually do more harm than good. Sure you can lose a significant amount of weight in a short period of time but as soon as you fall of the wagon, so to speak, and start eating ‘normal’ foods you’ll gain all that weight back and probably more!

So, what should you do instead of a crash diet? Check out these tips and try them instead:

*Allow yourself a weekly treat. Try something like frozen yogurt if you love ice cream. Or if you can’t give up those potato chips then allow yourself to have them on say Saturday every week (but try to do this in moderation!).

* Make sure your body has a good balance of minerals and vitamins. You can achieve this by eating whole, fresh foods but don’t stop there – take a daily multi-vitamin too.

Eat Regular Meals

Don’t skip meals. In fact, it’s recommended to eat up to 6 times a day! But plan these meals and snacks. Don’t just eat/snack whenever. Have a set time you eat breakfast and then a morning snack and do the same for lunch and an afternoon snack and dinner and a nighttime snack. Regular meal times and snack times will help alleviate some of the anxiety and stress about food that most emotional overeaters feel.

Monday, December 26, 2011

Emotional Overeating: Where to Get Help

If you suffer from emotional overeating you know how negatively it affects your life – eating in secret, feeling ashamed and embarrassed but most of all feeling like you’re stuck in a prison with no way out. There is a way out and you can (and probably should) seek professional help. Here are some treatment plans that are available for emotional overeating disorder.

Common Treatments

First, you need to recognize and admit that you have a problem. You can’t resolve a problem you don’t know you have. So the very first thing you need to do is be 100% honest with yourself and access how serious the problem is. Remember, there’s nothing to feel ashamed about. You are not alone – there are a significant number of people out there suffering from emotional overeating disorder! Ok, so let’s take a look at some of the treatments available.

*Surgery – This is usually the last resort and other treatment options should be sought first. There is a lot of controversy behind weight loss surgery and emotional overeating. While the surgery addresses the physical part of the disorder (excessive weight because of the out of control eating) it doesn’t address the inner (emotional) part of the disorder. If you do go this route, look for a surgeon or clinic that does it as a ‘whole well being’ process. Meaning, they require you do go through extensive counseling to get down to the root of the emotional overeating.

*Counseling – Some people need the one-on-one counseling whereas others would prefer to be a part of a group counseling program (or family counseling). You will probably find that your therapist recommend you seek out nutritional counseling as well to help deal with the emotional overeating disorder.

*Medication – Because of the recent links to depression and emotional overeating, many physicians are now prescribing anti-depressants to those suffering from emotional overeating. This option, as with all treatment options, is a personal one. Some people are opposed to being put on medicine, where others are all for it.

Here are two tips you can follow to help with the emotional overeating.

*Eat well – it may seem ironic that eating is mentioned considering emotional overeaters do way too much of it and usually gorge themselves beyond a point of being full. But you would be surprised how eating well can really help balance things out. When you are feeding your body ‘good fuel’ (whole foods, fresh fruit, lean meats, etc) your hormones and blood sugar levels tend to have a better balance meaning you will have more energy, a better self-image and your moods won’t fluctuate so much.

*Exercise – This is pretty common knowledge. Even if you aren’t an emotional overeater, regular exercise needs to be a part of your routine. Exercise releases endorphins which make you feel happy. And if you’re feeling happy you are less likely to suffer from an emotional overeating episode. Even if you can only fit 15 minutes of exercise in every other day it’s better than nothing!

And here are two tips of things you should not do to help with emotional overeating.

*Fad/Crash diets – Sure these may work great and you lose a ton of weight initially. The problem with a fad diet is that as soon as you start eating normal again you will gain all that weight back and probably more!

*Junk/bad food – Most emotional overeaters gorge themselves on specific foods (potato chips, candy bars, chocolate, ice cream, etc) so you should not keep this stuff in the house. Instead keep healthier versions of your comfort foods around. For example, try frozen yogurt instead of ice cream.

Friday, December 23, 2011

Anti-Aging Super Foods

Anti-Aging Super Foods:

I found this very interesting news today.



Anti-aging super foods: How to look healthy the natural way


What would you say if I told you that the best anti-aging products can be found right in your local supermarket? Ready to get gorgeous? I know you think that my answer to everything is food. Well that might be true but try these super foods on for size and see if you’re not feeling and looking more beautiful than ever.


Let us begin our quest for beauty with salmon. There are numerous benefits of salmon. Health wise, it’s amazing! It’s low in calories, high in protein and high in Omega-3’s. The cardiovascular benefits are phenomenal. However, we want to know – how will this beautiful pink fish make me pretty? Since salmon has such amazing cardiovascular benefits, it improves circulation. Improved circulation leaves skin rosy, supple, dewy and glowing. Also, the Omega-3’s are known to improve skin texture… microdermabrasion in a fish!


Who needs to take dangerous weight loss pills when you can just eat chia seeds? This is how this mighty little seed aids in weight loss; when the seed is exposed to water it forms a coating of gel increasing its size and weight. This helps with satiety as it expands in your stomach. You will feel very full! Also, chia seeds are very high in anti-oxidants and have an amazing shelf life with no preservatives! All natural, baby!


Ginger – No we are not talking about the redhead from Gilligan’s Island. We are talking about a skin super hero! First off, ginger has the ability to lighten age spots. This is very important because age spots are a dead giveaway for age or unfortunately can make you look older than you actually are. Ginger contains the powerful anti-oxidant gingerol which not only fights skin damaging free radicals, but promotes smoothness and evenness in skin tone. Blue ginger from Madagascar has particular potent anti-oxidant properties. Also, ginger is an anti-inflammatory which makes it a natural acne fighting ingredient. The antiseptic properties of ginger kill bacteria that causes acne! Wow!


Read the full release here


This something we all want to know: anti-aging super food! I am glad that salmon is one of them.


The Original Post is Located Here: Anti-Aging Super Foods

Tuesday, December 20, 2011

Healthy Eating At Work

For many people trying to lose weight, breakfast and dinner are the easier meals to plan for. Lunch is the real challenge. You want to be able to take something portable, fast, and easy to eat at your desk. Portable and fast often means a trip through the drive through.  It’s difficult to eat a healthy lunch if you’re going out all the time. The better solution is to pack your lunch. Here are a few easy recipes and ideas that will satisfy all of your requirements. They’re healthy, easy, portable, and fast.

Variations on Tuna Salad

Tuna is inexpensive. It’s also good for you and you can prepare tuna salad ahead of time. You can also substitute salmon or chicken if you don’t like tuna. Try including the following ingredients or create your own recipe.

* 1 6-ounce cans chunk light tuna packed in water
* 1/2 15-ounce can small white beans, such as cannellini or great northern, rinsed
* 5 cherry tomatoes, quartered
* 2 scallions, trimmed and sliced
* 1 tablespoons extra-virgin olive oil
* 1 tablespoons lemon juice
* Salt and pepper to taste.

You can easily double this recipe to make enough for two days. Serve it on mixed greens or on a whole wheat pita. Switch it up and replace the tomatoes and scallions with olives and chopped artichoke hearts.

The Joy of Sandwiches
When most people make a sandwich it’s a piece of meat like ham, a slice of cheese and a bit of mayo or mustard. Boring! Switch it up. Get creative. For example, try avocado, tomato, and lettuce on whole wheat bread. Add a slice or two of turkey if you want a bit of lean protein on your sandwich. And there’s nothing wrong with a bit of light mayonnaise. It’s low in calories and fat.

Bento Box Style
A traditional bento box has rice, meat and a vegetable. It’s a perfectly balanced meal. You can embrace this Japanese lunch box style of meal with your own interpretation. For example, hummus, chopped carrots and celery, and a chicken breast.

Soup
Soup is one of those things you can make at home on the weekend. You can freeze some of it in small lunch sized containers and take it to work. A quick warm up in the microwave and your lunch is ready to go. Add a side of whole wheat crackers or bread and you have a very satisfying lunch. Try bean soups and vegetable soups for maximum nutrition.

Lunch doesn’t have to be fattening and it doesn’t have to be dull. A little creativity and you can make a healthy lunch that makes your co-workers green with envy.

Wednesday, December 14, 2011

Alkaline Diet: Pros, Cons, and Do They Really Affect Acid Levels in the Body?

Alkaline Diet: Pros, Cons, and Do They Really Affect Acid Levels in the Body?

Emotional Overeating and Weight Gain

None of us likes to gain weight but it happens and usually we know why but if you find yourself gaining weight and don’t know why it can be even more frustrating. Because emotional overeating involves mindless eating it often creeps up on you which could explain that unknown weight gain. Here are some more things to look at to help you identify whether or not you suffer from emotional overeating.

Unexplainable Weight Gain

We already briefly mentioned this in the above paragraph but it’s worth repeating. Because emotional eating is often done mindlessly, the weight gain ‘sneaks’ up so if you’re eating somewhat healthy, even working out regularly but still gaining weight you could be an emotional overeater. One thing to pay attention to is, if when you’re feeling emotional (sad, angry, etc) how you eat – do you turn to junk/comfort foods during these times? If so that could explain why even with healthy eating and working out regularly you’re gaining weight.

A Sudden Urge

Do you notice that you have food cravings out of the blue? For example you could be sitting watching TV, reading a book, working on the computer (whatever it may be) and all of a sudden for no explained reason you have this sudden urge for a bag of potato chips or your favorite ice cream. A lot of emotional overeaters say these irresistible cravings come on frequently. If it’s true hunger it’s more of a gradual thing that comes on over the course of an hour or few hours not suddenly like these cravings.

Depression

It’s been found that emotional eating has been linked to depressed more and more these days. Start paying attention to those periodic bouts of depression (we all get them) and how you’re feeling and what you’re thinking. If during these times you find yourself thinking of food, especially a specific thing like ice cream or cookies or potato chips (any comfort food really) this can certainly be a sign that your overeating is based on emotions.

Stress

Are you going through a stressful time in your life simultaneous to your weight gain? Have you seen that pattern before? Stress, with its accompanying anxiety and other negative feelings, can trigger someone to overeat in response to those feelings.

Guilt

Take note of how you feel after you get done eating. If you find yourself feeling ashamed or consumed by guilt these are definite signs that you’re emotionally overeating. If you were eating normally there would be absolutely no feelings of guilt or shame!

Specific Cravings

This was mentioned briefly above but it’s getting mentioned again because it’s an important one.

Keep in mind that if you were truly hungry and not emotionally overeating, you would be open to any food not a specific food like what you’re craving. Meaning, if all of a sudden you get this crazy irresistible urge for a big bowl of mashed potatoes because you’re ‘starving’ you would be open (if you were truly ‘starving’/hungry) to eating a tuna fish sandwich. An emotional overeater generally isn’t open to anything other than whatever craving hits them at that time.

Effects of GMO and GMO Foods (Video) - Dr Weil's Daily Health Tips - Natural Health Information

Effects of GMO and GMO Foods (Video) - Dr Weil's Daily Health Tips - Natural Health Information

Fit A Healthy Diet Into Your Lifestyle

Ask anyone who is starting a weight loss program and you'll hear a groan when the word “diet” comes into the conversation. Taking time out to pick a diet, plan your food, and actually follow the plan can be exhausting and frustrating. To avoid all this, many folks are tempted to skip all that and just shed those extra pounds by starving themselves for a couple weeks. However, all the experts agree that this quick starvation diet method just doesn't work. Losing weight is a process, and like it or not, it takes planning. Here are some tips to make your dieting more effective, healthier, and something that will fit your lifestyle.

Make Eating Simple

Instead of being overly concerned with counting calories, measuring portion sizes, or performing college algebra just to eat your lunch, try thinking of your food in simple terms. Looking at your plate, focus on color variety, for instance. If you make sure you have a plate filled with different colors, your diet will naturally be healthier and more satisfying. If everything on your plate is white, your diet will suffer and your weight loss program will be jeopardized. Rather than measure ounces and calories, just choose portions that are about the size of your fist. Depending on your diet, you will want one or two “fist” size portions of protein, vegetables, fruit, dairy, and carbs. Put away the scale, the calorie counter, and the list of foods allowed. Keep it simple to stay on track without the frustration.

Don't Make an Off-Limits List

Try not to think of certain foods as “off-limits,” rather cut your portion sizes in half or allow a favorite food less often. This allows you to keep the foods you like while still making healthier choices. When you ban certain food groups, it can backfire. You could end up craving those foods even more. Then when you give in to temptation, you feel like a failure and the downward spiral begins. If you over-do it, don't beat yourself up, just get up and make the next choice a healthy one. If you can't resist that chocolate chip cookie, just follow it up with a large glass of cold water or milk, and make sure dinner consists of super-healthy choices with extra servings of crunchy vegetables.

Eat Socially

Whenever possible, eat with others. Eating in a group setting allows for healthy eating habits, such as eating slower and taking smaller bites. Mindless over-eating tends to happen in front of a computer or television. Eating in groups creates conversation, which means you'll be taking breaks between bites. This process over the coarse of a meal allows time to listen to your body, especially when it tells you it is full.

Take Your Time

When you do eat alone, remind yourself to slow down. Rushing through a meal is never a good idea. It takes about 20 minutes for your stomach to tell your brain that you're full. Plate up your food in an attractive way. Sit at the table, not in front of the television. Choose foods that take some time to chew and chew that food slowly and savor the flavors. With each slow bite, you are allowing your stomach and brain to catch up so you begin to feel full faster. Now your brain has a chance to tell you to stop eating when you no longer feel hungry.

Eat Breakfast

We've all heard that a good day starts with a good breakfast. This is true for several reasons. The term “breakfast” does actually mean to “break” your “fast.” During your sleeping hours, your body went into hibernation mode. Think of a bear in a den during the winter. A bear's metabolism slows down and their body stores fat for the long winter nap. Your body is doing something similar each and every night; slowing down and storing fat. In the morning, your body is “told” that it can stop storing fat when you give it some nutrition in the way of some healthy food. Your breakfast jump-starts your metabolism by telling your body that it's time to burn some fat for energy. Skipping breakfast keeps your body in hibernation mode. It still thinks it has to store fat away for later. It just makes sense to have an egg, a glass of milk, some yogurt, a handful of nuts, a bowl of oatmeal, or a muffin to wake up your metabolism.

Eat Several Smaller Meals and Snacks

We have also heard about having “3 square meals” a day. Unlike the breakfast anthem we just discussed, this one isn't considered a wise move anymore, especially when it comes to weight loss. Rather than eating three large meals a day, having several smaller meals and interspersing healthy snacks throughout the day keeps your body's metabolism on a steady course which keeps the blood sugar levels on an even keel. Starting with breakfast, then midday snack, then a light lunch, then another snack, then dinner, then another snack; you get the picture. Choose the schedule that works best with your day and just be sure to not allow yourself to get really hungry during the day. That hungry feeling is a sign that your body is scared it won't get fed and it's gone into fat-storing mode.

To set yourself up for success rather than failure, think about your healthy diet in these smaller, more manageable steps rather than one big drastic change. People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Your diet is about more than the food on your plate; it is also about how you think about food and how your body reacts. With just a few changes in your eating habits, you could be on your way to that ideal weight.

[We’re publishing recipes at http://angies-recipes.blogspot.com/ that support our theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."]

Tuesday, December 13, 2011

Depression and Binge Eating Linked in Teen Girls

Depression and Binge Eating Linked in Teen Girls

Emotional Overeating and Nutritional Treatments

Why would someone recommend nutritional treatments for emotional overeating? After all isn’t the problem with an emotional overeater food? Why would you want to subject an emotional eater to more anxiety about food by recommending a nutritional treatment? You would be surprised to find out that nutrition and emotional overeating have a high connection.

Someone that suffers from emotional overeating disorder and eats in response to their emotions doesn’t think ‘ok, I’m going to go grab a bag of apples and eat them because I’m sad’. Instead they usually reach for a half gallon of ice cream or a thing of Oreos (or whatever comfort food is their go to food) which aren’t exactly nutritious choices! It's common knowledge that you do need the right nutrients to be healthy, and if those foods are not being eaten, then it's more a matter of quality than quantity.

Nutritional Deficiencies

Nutritional deficiency is a huge problem with emotional overeating disorder. That stems from the fact that, like mentioned above, they binge on foods that lack any nutrition and by the time they get done they feel sick and could care less about eating anything healthy. It has been found that when your body lacks certain minerals, vitamins, etc (that are often lacking in someone with a nutritional deficiency) it can actually cause you to crave certain foods in response to a need. For example an emotional overeater that craves ice cream may actually just need some calcium and the best way to get that would be through milk, cheese, etc.

Here are some vitamins and minerals that are implicated in the management of emotional overeating.

# Vitamin D

Vitamin D has a huge effect on a person’s mood. Think about it, those that live in an area where they don’t get sunlight through the winter months often are depressed and some are even diagnosed with SAD (seasonal affective disorder). This is because during those winter months when there isn’t any sunshine to enjoy, most people are cooped up in their houses but when it’s summer and sunny they are outside being exposed to the vitamin D found in sunlight.

Here are some foods that are known to be high in Vitamin D and you should try to add them to your diet as much as possible.

* Cod liver oil

* Sockeye salmon

* Soymilk (fortified with Vitamin D)

* Cow's milk

Remember that Vitamin D is a fat-soluble vitamin, so sources with healthy fats, such as fish, may be absorbed better by the body.

# Zinc

It has been found that Zinc has an effect on cravings and the appetite. Most people suffering from emotional overeating are really lacking Zinc. Here are some foods found to be high in Zinc that you should consume regularly.

*Chicken
*Beans (specifically garbanzo beans)
*Beef (specifically beef shanks)
*Pork
*Shellfish (specifically crab and oysters)

# B-complex Vitamins

The b-complex vitamins help manage water retention and increase your energy. Here are some foods that are known to be high in vitamin B that you should add to your diet often.

*Broccoli, spinach (anything that is a dark leafy green)
*Yogurt
*Lean beef (B12)
*Eggs

# Magnesium and Calcium

If you’ve ever paid attention to nutritional supplements out there on the market, you more than likely find a capsule that has these two together. That’s because they are a powerful duo. These minerals help manage nerve tension and muscle tension. It’s interesting to note that when these minerals are found in foods there is usually a higher proportion of magnesium to calcium whereas the supplements mentioned above, will have more calcium than magnesium. Here are some foods you should add to your diet.

*Corn
*Beans
*Nuts (specifically pecans, hazelnuts and peanuts)

Managing your emotional overeating disorder can be helped by making conscious, deliberate decisions about your nutritional choices. Plan your meals in advance and just be proactive about feeding your body the foods high in the minerals and vitamins your body needs.

[Nothing stated or presented here is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being. See Health Disclaimer for more information.]

Sunday, December 11, 2011

Learn to Overcome Emotional Overeating with These Lifestyle Choices

Emotional overeating can’t be solved overnight but there are things that the emotional overeater can do to help alleviate the problem and learn to overcome it. Let’s take a look at some of these lifestyle choices.

First, notice the word choices. This is key – it is a choice to overcome this and lead a healthy lifestyle. Yes, it’s overwhelming. Yes, it’s hard. But with determination, perseverance and the desire to make the choices to change, it can be done. Keep in mind that with everything in life including overcoming emotional overeating you will have setbacks. Don’t beat yourself up, just shrug it off and move on!

Now, let’s take a look at some specific choices you can make to help conquer emotional overeating.

Exercise

This is kind of a no brainer. Even if you don’t suffer from emotional eating, exercise is something we’re all supposed to do. It’s recommend at least three times a week for at least 15-20 minutes each time. In the grand scheme of things that’s not a whole lot of time and there’s always a way to find 15 minutes here or 15 minutes there to get a quick walk in or whatever exercise you choose. Even if you can only find the time to do it once a week, do it! It’s better than nothing.

How does exercise help with emotional eating? Well, exercise releases endorphins which cause a person to feel happy. When an emotional overeater feels happy and good about themselves, they usually don’t have any of their eating binges. If you’re exercising you aren’t eating.

Nature

It may seem silly to mention this one but so many people miss out on the natural healing power of nature! It’s relaxing and calming to be surrounded by nature like birds and oceans and rivers. Take the time to surround yourself with these things when you can. Not to mention that when you’re out in nature you aren’t being bombarded with media messages like the stick thin Hollywood actresses/models you see on all the magazines or the TV media messages, etc.

Surrounding yourself by nature may not seem important in your quest towards overcoming emotional eating but it truly can help. And heck, why not kill two birds with one stone? Meaning, why not get out there in nature for your weekly exercise of 15-20 minutes three times a week?

The Latest News About Green Beans

The Latest News About Green Beans: It's impossible to describe the potential health benefits of green beans and ...

Thursday, December 8, 2011

Could You Be an Emotional Overeater?

Many people think that an eating disorder can only be something as severe as bulimia or anorexia. That’s not true. Emotional overeating is just as much a disease as those two. And if you suffer from any of the following symptoms you could be suffering from it. So, what are the symptoms? Let’s take a look:

1. Gaining weight during times of stress.

2. Eating when you’re bored because there’s nothing else to do.

3. Eating when you’re angry or sad or upset and so on.

Those are just a few of the most common symptoms. Now let’s take a look at some of the more uncommon ones to help you decide whether you could be an emotional eater.

Guilt and Shame

Someone that suffers from emotional overeating will have a binging episode where they gorge themselves with food and then hate themselves for doing it. They will feel embarrassed even though no one is around…which brings me to the next sign/symptom.

Eating in Secret

An emotional overeater hates themselves for doing it and because they are embarrassed and ashamed they do it in secret when others aren’t around. Often times they’ll even eat good when others around, saving their ‘bad’ food for their secret binges.

Mindless Eating

Oftentimes an emotional overeater won’t even realize what they are doing. Meaning they are so ‘mindless’ when doing it they often don’t even taste the food or realize how much they’ve ate. For example, an emotional overeater could eat a whole pack of Oreo cookies and only realize they are gone because they reach in for one more only to find none there. People have often said that they feel like they are ‘out of it’ during one of their mindless binges.

Always Thinking about Food

If you find yourself always thinking about food (for example you wake up thinking about it, you go to bed thinking about it, you eat breakfast only to think about when you can eat next, etc) can be a sign that you have an emotional eating disorder. It’s not normal to think about food all the time or to feel anxious about it.

Feeling Sick

Many overeaters find themselves feeling sick after eating. They eat to comfort themselves but it ends up making them nauseous because they eat so much – a body’s way of saying ‘hey, you’ve fed me too much.’ Even with feeling like this, it doesn’t prevent the emotional overeater from their next binge.

Identify Your Triggers

In order to get a grip on emotional overeating, the triggers (they why) need to be identified. We know that the main thing is emotions but it often goes beyond that to something a lot more specific. There are some basic triggers so let’s take a look at those:

* Environmental/Situational – Eating while reading or watching TV or working on the computer, these are all environmental/situational. This simply means that you eat because the opportunity is there.

* Psychological – Negative thoughts, self-destructive thoughts often make an emotional overeater go on a binge in an effort to comfort their self.

* Emotional – Stress, boredom, anxiety, sadness all are emotional triggers that cause the emotional overeater to eat.

Now the question is – do you find that these signs (symptoms) describe you? If so, don’t feel like there is no hope. There are things you can do to fight this. You should talk to a professional about what you’re going through to start with.

Wednesday, December 7, 2011

Your Heart Needs the Mediterranean Diet

Learn How Mediterraneans Have Kept a Healthy Heart for Centuries

Emilia Klapp, R.D.,B.S.

Treating the Whole Person Is the Secret to Good Health

Treat your whole person with delicious food, extensive family time, and an active lifestyle modeled after the healthy people of the Mediterranean basin. You can reduce the risk of heart disease, lose weight and enjoy a more abundant life at the same time.

The Mediterranean diet brings the joyful lifestyle of southern Europe to you in an easy-to read dialogue format. Al, a fictional heart-risk patient, and registered dietitian Emi embark on a journey into good health. Buying this book is like taking a dietitian home with you.

Learn how to become healthier and happier as you:

• Support the whole person with a more vibrant lifestyle
• Gain energy through simple physical activity
• Prepare delicious meals that will involve your whole family
• Invigorate the enjoyment of your work and community

Your Heart Needs the Mediterranean Diet gives you the tools to prevent heart disease in an easy and effective format. This book will truly change your life and make you a happier and healthier person. Order your copy today!

Tuesday, December 6, 2011

Sauteing For Our Health?

Sauteing For Our Health?:

I know that you recommend steaming as a healthy way to cook vegetables, but you often mention sautéing. I’m not sure what that involves and how to do it. Can you help?



Sauté is French for "jump," which pretty much describes what goes on in the pan. Sautéing involves cooking things quickly in a small amount of fat, just enough to glaze the bottom of your pan. After you add the food, you turn or toss it frequently so that all sides cook without burning. The maneuvering of the food (tossing, turning or stirring) leads to the "jumping" or sautéing. This technique works best with foods that are sliced thin so that they cook thoroughly without a lot of heat. Stir frying, an Asian cooking method, is similar to sautéing - but here, vegetables and protein usually are chopped into small pieces and tossed quickly and constantly in a wok or skillet. Stir frying is done at higher temperatures than sautéing.

Related Weil Products

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I like sautéing because it requires so little fat. I use small amounts of extra virgin olive oil or organic expeller-pressed canola oil. I also like "steam frying" - this involves sautéing food briefly in a little oil and then adding some water, stock or wine and covering the pan. You allow the food to cook until it is almost done and then uncover and boil off any excess liquid. Steam frying keeps the temperature of the food in a lower, safer range than sautéing ; or stir frying.

I urge you to avoid frying foods, and especially deep frying, because the amount of fat needed adds many calories to food and also exposes you to the health risks of oxidized fat.

I also enjoy grilling outdoors, but I advise sticking to grilled vegetables or fish. The high temperatures needed for grilling (or broiling) meat and poultry produces carcinogenic compounds called heterocyclic amines (HAs) that can increase the risk of colon cancer in those with a genetic predisposition to the disease and may also raise the risk of other cancers. You can try to reduce HA formation by choosing lean cuts of meat and marinating them before grilling. Marinades containing ginger, rosemary and turmeric may help reduce HA formation.

Another downside to high heat cooking - including broiling, grilling and frying - is the formation of a class of toxins called advanced glycation end products (AGEs). While AGEs give food appetizing tastes and smells, they have been linked in the body to inflammation, insulin resistance, diabetes, vascular and kidney disease and Alzheimer's disease. You can reduce your intake of AGEs by steaming or boiling or by making stews - the key is to cook at low heat and to maintain the water content of foods. Researchers from Mount Sinai School of Medicine in New York City found that AGE levels are higher in older people than they are in younger ones but can be elevated even in healthy young people. ;They also found that the greater the consumption of foods high in AGEs, the higher the levels of c-reactive protein, a marker for inflammation in the body.

Andrew Weil, M.D.





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Monday, December 5, 2011

Mediterranean Diet Supports Happier Healthier Lifestyle

Your Heart Needs the Mediterranean Diet: Learn How Mediterraneans Have Kept a Healthy Heart for Centuries by Emilia Klapp, R.D., B.S.

A healthy lifestyle does not have to mean deprivation and sacrifices. Author and registered dietitian Emilia Klapp believes that you can enjoy delicious meals and live a healthy lifestyle. In fact, Mediterraneans do it all the time and they are renown for being some of the healthiest people on earth.

Your Heart Needs the Mediterranean Diet: Learn How Mediterraneans Have Kept a Healthy Heart for Centuries reveals a nutritional and lifestyle plan that sustains the whole person, including what you eat, how you get physical activity, and ways to make time for family and community. Learning about the Mediterranean diet is enjoyable in this fact-filled, easy-to read book sprinkled with simple and delectable recipes. Written in a dialogue format, fictional dietitian Emi and her patient Al discuss, over a period of weeks, ways to reduce Al’s high blood pressure and high levels of cholesterol and triglycerides. Together they embark on a journey to good health.

Klapp delves into the science of the Mediterranean diet with tables and charts to explain why some foods should be avoided and why many foods can be enjoyed in quantity. It is no news to most Americans that processed foods, sweets, and saturated fats can lead to health problems. The good news is that many foods we associate with the Mediterranean countries like olive oil, garlic, and tomatoes are excellent at supporting good health.

Klapp’s gift is in combining the science of nutrition with her enthusiasm for the lifestyle of the Mediterranean region. Preparing meals together, enjoying the company of friends and family around the table, and living a more physically active life can make you a happier and healthier person.

As their sessions progress, Al learns how to cook, become more active, relax at work, and enjoy his family more. Al begins walking, takes a class with his son, and gets to know his coworkers better.

Laura Calderon, Professor and Associate Director at the School of Kinesiology and Nutrition, California State University of Los Angeles, says that “The Mediterranean lifestyle has been proven by scientific research to have health benefits, and now it can be followed easily with this handy and entertaining guide. I recommend Your Heart Needs the Mediterranean Diet to anyone who wants to make a change to a healthier lifestyle.”

Buying this book is like taking a dietitian home with you. If you, or someone you know, are looking to support the health and happiness of the whole person with both the diet and lifestyle of the Mediterraneans, Your Heart Needs the Mediterranean Diet is a must.

Wednesday, November 30, 2011

Report: Arsenic in Apple, Grape Juice

Report: Arsenic in Apple, Grape Juice

How to Eat for More Energy

You've been lied to!

You've been told that to have more energy you need to drink coffee, energy drinks, and load up on sugar.

Some "authorities" have maybe even gone so far as to suggest that there are specific foods that boost your energy.

Finally, we can put an end to all this madness and these erroneous claims thanks to a great article I just read here http://bit.ly/uyjUwx.

Enjoy!

Arthur M.

PS. You'll probably be as surprised as I was to learn how making this ONE simple adjustment to your diet can start giving ALL-DAY energy.

Read it here http://bit.ly/uyjUwx

Monday, November 28, 2011

Questions and Answers for Fats and Oils

Questions and Answers for Fats and Oils

Quick and Healthy Breakfast Ideas

Breakfast is the most important meal of the day.  Unfortunately, many of us neglect breakfast.  And there’s a lot of evidence to suggest that your body and mind will suffer unless you have a healthy breakfast each morning. 

You spend six to eight hours sleeping.  After that time, your body needs fuel to keep going.  Without breakfast at home, your options for on the run nutrition may amount to too much fat, too much sugar and too many carbs.  And, that convenient run to the fast food joint is not as convenient and time saving as you think if everyone else has the same idea.  The fifteen or twenty minutes spent in line could have been used to fill your belly with something good at home. 

If you are the type to skip breakfast, here is a solution to starting the day with a good breakfast which will help you keep hunger in check as well as give you the natural energy boost to start your day.

1. Oatmeal – This food makes a good hot meal that contains lots of filling fiber to keep you from getting hungry later on in the morning.  Depending on your taste, you can take five minutes to fix it on the stove or use the microwave for instant oatmeal.  Kids tend to like the variety of flavors that come with instant oatmeal.  The night before, put together a container of add-ins like blueberries, strawberries and bananas that can be tossed on top for a bit of antioxidant power.

2. Fruit smoothies – These are good any morning but particularly on a hot day.  You’ll have to blend the ingredients together in the morning, but the prep work can be done at night.  Cube your fruit and place it into a container.  Instead of frozen yogurt in the morning, use a cup of plain yogurt.  Add ice cubes, a little water and blend.

3. Egg sandwich – The eggs can be cooked the night before and placed in a sealed container.  In the morning, warm up the eggs in the microwave.  If you want, add some chopped veggies or shredded cheese.  Serve on toasted wheat bread.  The night before, place two pieces of bread into a Ziploc bag for each family member.  They can toast their bread as they get up and place the sandwich in the bag for easy transport in the car to work or school.

4. Yogurt with granola and fruit – Some people like to eat yogurt.  But, yogurt by itself won’t keep you from being hungry.  Add some granola and a few blueberries to the mix.  This makes a great breakfast idea for those mornings when you are running late.  Keep small bags of granola and blueberries in the fridge next to the yogurt so you can grab them and run.

Are you fighting the breakfast battle?  To get a filling meal you don’t have to opt for too much fat, calories or carbs.  These quick and easy breakfast ideas can be made within minutes and are a much healthier alternative to skipping breakfast or grabbing a high fat alternative.

Sunday, November 27, 2011

Thursday, November 24, 2011

Happy Thanksgiving!

A very Happy Thanksgiving to all my readers out there celebrating the holiday.

Wednesday, November 23, 2011

CDC: Teens Don't Eat Enough Fruits and Veggies

CDC: Teens Don't Eat Enough Fruits and Veggies

Functional Foods

Functional Foods: Functional foods may do more for you than simply provide vitamins, minerals and energy; they may be able to improve your health. Functional foods may occur naturally (like most fruits ...

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Monday, November 21, 2011

Healthy Thanksgiving

Healthy Thanksgiving: Fallen leaves on the ground and the empty bags of Halloween candy are the harbingers of the forthcoming holiday season. Thanksgiving in the US is only a few days ...

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How to Get Your Kids to Actually Eat Their Veggies

Everyone knows that veggies are good for you, but how do you teach kids to actually LIKE the stuff? Well, it is possible. Here are a few pointers.

1. Don’t let kids think green stuff is bad. That’s right. If everyone in your family eats broccoli and doesn’t make a big deal out of it, your child won’t realize that anything is amiss. This includes both parents. If one parent happens to really hate that poor innocent broccoli, maybe that parent needs to re-visit the yumminess for themselves. Kids notice everything, and if the veggie in question never appears on someone’s plate, they will know.

2. Have a “Try It” rule. All vegetables, new and old, must be tried at least once (or twice, depending on your rule) every time it appears on their plate. The standard excuse of “I tried it last time and didn't like it” will not work. In fact, studies show that repeat exposure to new tastes and flavors is often necessary before kids will like a new food item. In other words, the more often they try it, the greater the chances that they will like it until, one day.

3. Have a grocery store adventure where each person has to pick out a new vegetable to try. Make it a game. Research the vegetable online when you get home. Look for printables to color, the history of the vegetable, its origin and cultural traditions or even the tastiest way to cook and eat it. Involving kids increases your chances that their curiosity will be piqued. Jicama is a great veggie to test out this way. It is unattractive and resembles a potato. In actuality, you peel it like an apple, slice it and dip it in low-fat ranch dressing.

4. Think of creative ways to cook each veggie. If you have only ever served zucchini raw, try it sautéed in butter or olive oil. You can even make zucchini bread for a healthy snack. Cauliflower is good steamed and sprinkled with a little parmesan cheese and Italian breadcrumbs.

5. For younger children, host a family “color” night. Plan ahead and serve only foods in that color. Purple cauliflower or yellow squash might slide right by when the little one is having fun. The point is to make a game of it and not let anyone have the chance to think about it and complain.

6. Brave a messy kitchen and let them cook. Most kids learn by doing and this is no exception. For younger children you can start by mashing cauliflower instead of potatoes or even adding vegetables as ingredients to other dishes for older children.

Friday, November 18, 2011

15 Healthy Snacks For Lunch Boxes

Packing lunchboxes can be stressful, particularly if you leave it for the last minute as you're trying to head out the door and wrangle everyone into the car. Then there are all the choices: Do you fill it full of organic, nutritious stuff that your child may or may not eat? Do you fill it with items guaranteed to be consumed but not so healthy? And what about allergies... some schools are totally peanut-free, which leaves the old PBJ combo out in the cold.

You don’t want your kid to go hungry, waste food or, worse, trade for something you really don’t approve of. So, how do you create a win-win situation in the lunch box department?

There are many ways to sneak nutrition in, right under Sam's or Sasha's nose. The key factor that you need to remember is that taste trumps nutrition. If it tastes good, they won’t notice that it is also good for them. Here are a few ideas to run with on healthy snacks to stuff in a lunch box, without alerting the consumer (A.K.A. your kid) to its healthfulness.

1. Homemade trail mix – Kds love to snack on stuff by the handful and naturally lean towards food they can eat in bite-sized servings. Moms love it because you can also sneak all sorts of good stuff in there – dried fruit bits, seeds, etc. – without them being any wiser.

2. Chips & salsa – Always a perennial favorite; you can even make homemade salsa and tortilla chips on the weekend for more control over what your kids are eating.

3. Veggie chips- Before you grab that 10-pack of not-so-good-for-you chips, try the veggie ones. Chips and puffs made from vegetables often include a bit more in the vitamin area, and most kids do like them. Try a bag next time.

4. Mini kabobs- Use small wooden skewers and thread grapes, small cubes of cheese and leftover ham or chicken. Healthy, tasty and fun.

5. Hummus- This Middle Eastern chickpea dip is super healthy and is another great way to serve up those baby carrots. Dips and kids are always a hit.

6. Tzatziki- Originally from Greece, this garlicky yogurt dip is not for everyone but may just suit your kid's need for saltiness. Great with sliced cucumbers or pita chips.

7. Cheese – Single serve cheeses are awesome. They include a dose of calcium and protein. Include a toothpick for fun eating.

8. Peanut butter- Sure, PB & J sandwiches are everywhere but try a single serve pack of flavored peanut butter, if your school hasn't banned it. Super healthy, low in sugar and the squirt-in-your-mouth-fun-factor lets it compete head-to-head with sugary snacks, and win.

9. Apple with caramel – Single-serve caramel tubs and sliced apples are a great, healthy snack for kids of all ages.

10. Fruit medley – For some reason, if you stick an orange in your kid’s lunch box, it comes back to you, untouched. If you stuff a small Tupperware with a strawberry, a few raspberries, some blueberries and a slice or two of that same orange, they will eat every last bite. Go figure.

11. Vegetable medley – It’s the same with vegetables. A plastic zip-top bag with baby carrots gets old. But fill that Tupperware with a few carrots, a piece of cauliflower, a broccoli floret and a few cherry tomatoes and wow! Vanishing act. Be sure to pack a single serve ranch dressing packet for guaranteed success.

12. Yogurt – This is a great snack in its natural state, but not so great when you stir in sugary, chemically add-ins. Try organic vanilla with Grape Nuts cereal. It gives the added crunch your child is looking for, with the healthy twist moms like.

13. Tuna – If you child loves prepared snack packs and lunch kits, try single-serve tuna packs with whole wheat crackers. It lets them think they “won” but still gets them to eat healthy.

14. Organic fruit snacks and leathers – Honestly, these are great, healthy snacks when done right, meaning with organic and minimal added sugar.

15. Celery with PB and raisins – A classic snack that’ll make them think of mom. Yea!

More Quick and Healthy Breakfast Ideas

Breakfast is the most important meal of the day.  Unfortunately, many of us neglect breakfast.  And there’s a lot of evidence to suggest that your body and mind will suffer unless you have a healthy breakfast each morning. 

You spend six to eight hours sleeping.  After that time, your body needs fuel to keep going.  Without breakfast at home, your options for on the run nutrition may amount to too much fat, too much sugar and too many carbs.  And, that convenient run to the fast food joint is not as convenient and time saving as you think if everyone else has the same idea.  The fifteen or twenty minutes spent in line could have been used to fill your belly with something good at home. 

If you are the type to skip breakfast, here is a solution to starting the day with a good breakfast which will help you keep hunger in check as well as give you the natural energy boost to start your day.

1. Oatmeal – This food makes a good hot meal that contains lots of filling fiber to keep you from getting hungry later on in the morning.  Depending on your taste, you can take five minutes to fix it on the stove or use the microwave for instant oatmeal.  Kids tend to like the variety of flavors that come with instant oatmeal.  The night before, put together a container of add-ins like blueberries, strawberries and bananas that can be tossed on top for a bit of antioxidant power.

2. Fruit smoothies – These are good any morning but particularly on a hot day.  You’ll have to blend the ingredients together in the morning, but the prep work can be done at night.  Cube your fruit and place it into a container.  Instead of frozen yogurt in the morning, use a cup of plain yogurt.  Add ice cubes, a little water and blend.

3. Egg sandwich – The eggs can be cooked the night before and placed in a sealed container.  In the morning, warm up the eggs in the microwave.  If you want, add some chopped veggies or shredded cheese.  Serve on toasted wheat bread.  The night before, place two pieces of bread into a Ziploc bag for each family member.  They can toast their bread as they get up and place the sandwich in the bag for easy transport in the car to work or school.

4. Yogurt with granola and fruit – Some people like to eat yogurt.  But, yogurt by itself won’t keep you from being hungry.  Add some granola and a few blueberries to the mix.  This makes a great breakfast idea for those mornings when you are running late.  Keep small bags of granola and blueberries in the fridge next to the yogurt so you can grab them and run.

Are you fighting the breakfast battle?  To get a filling meal you don’t have to opt for too much fat, calories or carbs.  These quick and easy breakfast ideas can be made within minutes and are a much healthier alternative to skipping breakfast or grabbing a high fat alternative.

Monday, November 14, 2011

What Foods To Buy Organic

Organic foods have become one of the most popular topics around the globe. People are becoming more concerned each day with the amount of pesticides that are being used to grow certain items of produce. Genetically modified foods are also a growing concern. Many of these are viable issues, but some make less sense than others.

There are some simple tips to figuring out what foods to buy organic, and which ones are not cost savvy. Here are a few guidelines to follow when making your final decision at the grocery store.

Fruit

The first thing you see when you walk into a grocery store is usually a plethora of fruits and vegetables all grouped into one giant space. This is the fist situation to avoid. Look for organic produce that is separated from the traditional. The reason this is so important is because the sprayers that keep the fruits and veggies cool and moist can actually wash pesticides off of the traditional produce onto the outside of the organic produce. If there is not a separation, ask your store manager if they would mind separating it in the future.

Oranges, bananas, cantaloupe and watermelon all have one thing in common – thick outer layers. Ok, so maybe they have more than that in common, but the thick rind is what I was talking about. With thin outer layers, the actual edible fruit is exposed to pesticides, so it is more important to buy fruits like grapes, apples, berries and kiwi organic. Take a look at the outer layers and make a decision, just remember, the thicker the skin, the less important it is to buy organic.

Vegetables

Vegetables work in much the same way as fruits. Tomatoes, while technically a fruit, are usually found in the vegetable isles and are important to buy organic because of their thin outer covering. The same applies for bell peppers, mushrooms, corn, green beans, cucumbers, and leafy greens. Vegetables like asparagus, avocado, broccoli and onions are fine to buy au-natural.

According to the theory above, asparagus and broccoli should not be on this list, as they do not have thick skin. There is a reason for this we will get to in just a second. Grains are also slightly different. While most grains do not have thick outer shells, they are not as important to buy organic because there are fewer pesticides used on that type of crop due to their delicate growing conditions, which is the same reason for the asparagus and broccoli. Not many pests bother these crops, therefore no pesticide needed.

Meat/Dairy

In the meat and dairy section, beware the term ‘Natural’ as it means absolutely nothing. ‘Natural’ is not an officially monitored term by the FDA and anyone is allowed to put it on their packaging without any repercussions. The only label to look for is ‘Certified Organic’ which has been approved by the FDA to mean the packaged food is, well, certified as organic.

Just remember that produce with thick outer shells or rinds are less important to buy as organic because the outer layer will be removed before eating. As with meat, just remember that there is no guideline to go with the ‘Natural’ designation – so look for the ‘Certified Organic’ label to be sure you are getting the best protein.

Thursday, November 10, 2011

Great Raw Food Recipes: Discover How To Live And Cook Raw

Over 125 Delicious and Powerful Raw Food Recipes! Learn How To Detox Your Body, Lose Weight, And Gain Stamina And Energy! Plus You Will Learn How To Save $$$$ On Raw Foods! Click here to read more about Great Raw Food Recipes: Discover How To Live And Cook Raw

Gluten Free Kids Chocolate Recipes

Chocolate Recipes For Kids To Make That Are Yummy, Healthy, Gluten Free And Easy To Make. They Taste Great! Click this link to read more about Gluten Free Kids Chocolate Recipes

Saturday, November 5, 2011

Book: Healthy By Choice

Healthy By Choice A Collection of Delicious, Easy-to-Follow Healthy Gourmet Recipes. It Serves Up More Than A Hundred Healthy, Easy-to-follow Recipes For Preparing Delicious Gourmet Creations That Are Loaded With Nutrient-dense And Fiber-rich Foods.

Friday, November 4, 2011

Best Diets? DASH, TLC, Mediterranean Are Tops, Experts Say

Best Diets? DASH, TLC, Mediterranean Are Tops, Experts Say: heart shaped out of tape measure

Just in time for anyone stressing over upcoming holiday weight gain, a new list of ''best diets" is out. But this list focused not just on diets that helped you lose weight, but helped you stay healthy while doing it.

Sunday, October 30, 2011

3 Reasons Raw Food Diets Suck

I'll be honest with you...

I'm not really a fan of most raw food diets and in this email I want to tell you 3 reasons why.

Don't get me wrong, the health benefits of eating raw (the proper way) are overwhelming but only if you are able to make eating more raw foods a sustainable part of your life.

And that leads me to the first reason...

Most raw food recipes take forever to make!

Nothing will sabotage your efforts of adding healthier foods into your life more than if you're required to spend hours in the kitchen preparing them.

We all have time constraints (family, work, school, etc...) and unless you absolutely LOVE being in the kitchen, then most raw food recipes can be downright frustrating.

I remember when my raw journey began several years ago. I was blown away by all the gourmet recipes. I was pumped and eager to try them all out. We even got a dehydrator.

But nowadays, my dehydrator has seen less action than an one-legged soccer player. It sits in our basement crawl space collecting dust.

That's not what I call sustainability.

The second reason I'm not a fan of most "gourmet" raw food diets is that they revolve heavily around the use of dehydration.

There are 2 main issues with this.

First, dehydrating foods removes the water from them. And that's crazy because high water content is one of the biggest benefits of eating more raw foods.

When foods have been stripped of their water, your body is forced to use more of its own to digest and assimilate them. This wears down on your energy reserves as well, leaving you feeling more fatigued.

Second, dehydrator-based recipes are inherently very dependent on nuts and seeds.

Now, there's nothing wrong with a handful of nuts and seeds throughout the day but when you get into several CUPS worth, that's where I start questioning the health properties of such recipes.

Most nuts and seeds (other than walnuts) are high in omega 6 fatty acids, and that's not a good thing. Omega-6s create inflammation in your body and, in fact, the western diet is overly abundant in these types of fats.

Instead, we should be focusing on eating more omega-3s because of their amazing anti-inflammatory and "lubrication" properties inside the body.

But unfortunately, most dehydrator-based recipes (like crusts, crackers, and breads) are usually higher in omega-6 nuts and seeds, rather than walnuts.

The other problem with eating lots of nuts and seeds is that they contain a lot of calories. Therefore, if you're looking to lose weight, you'll have a tougher time.

I've also personally found that I feel more lethargic after eating dehydrator-based meals and that's probably because it's more difficult for me to digest them.

So those are 3 reasons that I have a beef with most raw food diets out there.

You see, eating more raw foods should really consist of eating FRESH fo ods. That essentially means eating more fruits and veggies in their natural state.

It doesn't have to be complicated. It doesn't have to take all day and it doesn't have to be boring.

And because I found nothing SIMPLE in my own search of eating healthier through raw foods, I decided to create my own program - Eating for Energy.

===> Check it out here <=== 

It's not a fanatical approach to raw foods, nor will it require hours of food prep on your part.

Instead, I show you how to incorporate more raw foods into your diet. The 120 recipes in Eating for Energy take less than 10 minutes and they taste even better than a lot of those complicated "gourmet" meals.

Give it a shot for yourself and you'll see what I mean. You'll also experience the overwhelming healing power of natural foods. You'll be pleasantly surprised by the number of health problems that have been overcome (by our clients) after applying the principles in Eating for Energy.

But don't take my word for it....

Here are 2 recent success stories from people just like you...

"I love how easy to read Eating for Energy is, I refer to it at least twice a day for the delicious recipes and I pass on the knowledge from it to everyone I talk to. My three year old daughter even has a favorite; the watermelon soup of course!!

Making the change to eating raw food has made me feel better and take more pride into how I care for my body, I was always a health and exercise nut but I just didn't know about all the ways I could eat raw food and make it practical with my schedule and everything else going on.

I have actually done better with making the meals in the book because they do not take up much time at all!! With tons of benefits and easy tips
anyone who is serious about their health and living the best life they can should read Eating for Energy immediately!! Thanks Yuri!! Good luck to everyone on their path to wellness keep it up!! "

- Joanne

"Thank you! Eating for Energy has been an inspiration for me.

I have recently been diagnosed with Hashimotos' Disease (underactive thyroid) and have battling obesity for several years. With your program I
have now started to lose weight easily and effortlessly, just when I thought all hope was gone. I have been using your secrets for three weeks now and have lost ten kilos. This is a BIG result. Yuri, you're Awesome!!

- Jan Landwehr
Australia

==> Click here to learn more <===

Eat alive and you will thrive.

Your friend and coach,

Yuri

P.S. How you heal anything is how you heal everything. It really doesn't matter what ails you. Whether you want to lose weight, have more energy, or prevent disease - the nutritional approach will always be the same. Unfortunately, the "diet industry" doesn't want you to believe that.

But I do. And you'll discover exactly how to transform your health forever in Eating for Energy.

==> Click here to live your best life ever!

Wednesday, October 26, 2011

This many people can't be wrong!

If you want to feel healthier and more energetic, and perhaps want to lose weight, then you must read this!

We've been talking about the best ways to energize your body and lose weight through natural raw foods.

And I've also recommended what I feel is the best program on the subject - Eating for Energy.

It is written by Yuri Elkaim - a former pro athlete who is also a holistic nutritionist and considered as one of North America’s leading authorities on raw food nutrition, fitness, and wellness.

Yuri has an incredible ability to cut through all the nonsense and hype that surrounds eating healthy, losing weight, and having more energy. Not only do I trust what he says, I know that he practices what he preaches.

Plus, he has helped over 47,000 people with these very teachings about natural nutrition.

Do you want to be next?

==> Click here to find out how <==

Do you want to learn how to lose weight and improve your health from someone who is the image of what he writes about (and who has coached thousands of others to do same), or from someone who just read about the subject?

Sorry, but experience wins out. I will always want to hear from the person who's actually done what I'm trying to do.

If you're trying to lose weight and want to live a life of health and vitality, then you MUST check his program!

I don't endorse many products mainly because they are mostly hype and don't live up to expectation. Yuri's new book called "Eating for Energy", is an exception! This material is excellent and a MUST READ for anyone trying to lose fat and improve their health.

==> Learn more about Eating for Energy here <==

Now, I know many of you are saying, "Oh no, not another fad program". To be totally honest, I thought the same thing. Rest assured, this is not the case. It is not a fad diet, or gimmick.

It’s 360 pages of solid, time tested healthy eating information based on what nature (and science) has proven to be most important for the human body over the last several thousand years. He starts from square one and teaches you everything you need to know.

Doesn't matter if you are a beginner or an advanced health enthusiast. You WILL learn something from this program.

Just read what some very high profile readers have said about Eating for Energy:

"In a world filled with dubious diet books, Eating for Energy identifies the proven steps that will lead to abundant health, a fit body, and radiant energy.

I can't think of a better book on healthy eating to help you get from where you are to where you want to be. It is easy, understandable, inspiring, and applicable. It's the best tool to come along in years."

- Raymond Aaron
New York Times Top Ten Best Selling Author Chicken Soup for the Parent’s Soul

"Yuri’s e-book sheds light on dietary choices in a comprehensive, yet simplistic approach. Everyone can benefit from his knowledge and insight into healthy eating. I highly recommend reading this book.”

- Dr. Danny Grossi, BSc., MSc., MD
Clinic Director
Toronto Regional Pain Management Centre

Here's what the author, Yuri Elkaim, had to say about how his own program changed his life:

"Growing up, I suffered from terrible allergies, asthma, recurring stomach problems, and frequent colds.

In my last year of high school I lost all my hair to an auto-immune condition known as Alopecia and also experienced constant fatigue.

I remember coming home from school and more often than not needing to take a nap. It was absolutely ridiculous! But when I look back to what I was eating back then, and even when I played professional soccer, it doesn't surprise me that

I experienced so much fatigue and ill-health! To give you an example, I was a huge addict of breads, cereals, sweets, milk, and cheese. These foods (and others) sent my body's immune system into overdrive until it turned against itself - ultimately leading to the Alopecia I later developed.

However, over the last several years, having learned, tried, and applied the principles you'll learn about in Eating for Energy I've even gotten rid of a lifetime of eczema, regrown my hair from Alopecia (although I now like to keep my head shaved), and virtually eradicated my lifelong battle with asthma. The possibilities are endless!

I improved my soccer and exercise performance dramatically, I am now fully energized on only 4-6 hours of sleep per night, and I haven't been sick in...I actually can't even remember the last time I was sick!

I've helped countless other people get rid of their lifelong health issues and I know I can do the same for you. The secrets will be revealed to you in this program!”

==> Learn more about Eating for Energy here <==

I believe that this information can help you to learn how to create the body you've always wanted and enjoy health beyond your wildest dreams at the same time.

I sincerely hope that you check it out. You will be amazed.

To your health,

Tuesday, October 25, 2011

Does a Raw Food Diet Really Boost Your Energy?

...Yes and no.

It’s true that a raw food diet will provide you with foods that improve energy… if you do it correctly.

But the problem is that when most people embark upon raw foods they end up eating far too many foods that actually deprive their body of energy.

So let’s cut to the chase…

If you want to feel sluggish and tired, then eat more nuts, seeds, and fatty foods–even if they’re raw. The reality is that most people who start a raw diet end up turning to gourmet raw food cookbooks, which are loaded with high-calorie raw recipes.

In these gourmet raw food books, you’ll find plenty of recipes like raw pizza, crackers, and even pates and spreads that are heavily based on nuts and seeds.

Nuts and seeds are loaded with fats and calories, both of which drain your body of energy instead of giving your body the on-going energy it needs.

Recently, I was at a raw food restaurant and had a great meal, which consisted of raw pizza, a cracker-based appetizer, and a chocolate and nut-based dessert.

At the time, the food tasted great and the flavors were amazing. But afterwards, my stomach was aching, I was tired, and I was bloated.

This is just one example of how many newbie raw foodists get it all wrong when trying to follow a raw diet to improve energy.

So if you want more energy and think that a raw food diet will give you that energy, then you need to eat the right foods. This does not include making most of your diet center around high-fat foods like avocados, nuts, seeds, and oils.

In fact it has been shown that many people on raw food are consuming 50 to 60% of their calories from fat!

That’s crazy.

So YES a raw diet does improve your energy but only if you do it correctly. And that’s what we’ll look at next.

The secret to having more energy is eating more raw foods that are fresh and thus water rich and highly alkalizing.

Essentially, these are fruits and vegetables in their raw state. There really is nothing more powerful than eating a salad, drinking a green juice or a green smoothie and snacking on random pieces of fruit and veggies throughout the day.

Doing so, ensures that you get all the nutrients you need while at the same time providing your body with the alkalinity that it requires in order for your blood to be as healthy as possible.

As we’ve alluded to previously, your blood needs to be alkaline in order for your red blood cells to function properly. By doing so, they are able to supply the oxygen to your cells need to produce energy. 

So from an energy perspective, it’s very simple…

No oxygen, no energy. Or a lack of oxygen, a lack of energy.

And this is exactly what happens when you eat too many gourmet recipes that are high in fat and based on dehydration.

Not only are dehydrator based raw recipes deprived of water but they are usually more acid-forming than fresh food because they are based predominantly around nuts and seeds.

So if these types of meals make up the bulk of your raw food diet then it’s no wonder you should feel lethargic and hired all the time. Not to mention you’ll probably find it tough to lose those extra pounds since these types of foods are hire in calories.

If you want to have more energy and are looking for the best foods to eat on a raw diet then remember this simple formula…

Keep it fresh, keep it simple, keep it green.

If you follow this simple formula for least 80% of your daily food intake I guarantee you’ll have much more energy starting tomorrow.

For more information on how to follow a raw diet that actually gives you more energy be sure to check out Eating for Energy - it will change your life.

==> Click here for MORE energy

Monday, October 24, 2011

Planning A Healthy Thanksgiving: Thanksgiving Menu

Thanksgiving Menu

Let’s face it; Thanksgiving is mostly about the food. I have compiled some of my favorite healthy Thanksgiving recipes and added them below. You will find everything from appetizers to dessert. Add a few family favorites and your meal planning for turkey day is done.

To make the planning even simpler and save you time, I have also added a grocery list. Just add anything you need for your additional dishes (if you choose to make anything else – there’s plenty of food here already) and of course any tableware or decorative items you need.

Snacks / Appetizers:

Fresh Veggies – A
Baby Carrots
Celery
Broccoli
Cauliflower
and/or Peppers
*Serve with Fat-Free Ranch Dressing or Yogurt Dill Dip (Recipe Below)

Yogurt Dill Dip – A*
Makes 8 servings
1 teaspoon fresh dill
1 teaspoon fresh parsley
1/2 cup non-fat plain yogurt
2 tablespoons mayonnaise
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 clove garlic minced

1. Mix all the ingredients together and chill.

NUTRITION FACTS
Calories 35
Fat 3g
Saturated Fat 2g
Cholesterol 2mg
Sodium 107mg
Carbohydrate 1g
Fiber 0g
Sugar 1g
Protein 1g

Apple Cinnamon Popcorn Mix – B
Makes 12 servings
Serving Size: 1 cup each
1 bag 94 % fat-free butter or natural flavor microwave popcorn, popped (12 cups)
1 cup Apple-Cinnamon Cheerios
1/2 cup dried apples pieces
1 teaspoon ground cinnamon

1. Toss all ingredients in large bowl.
2. Store loosely covered.

NUTRITION FACTS
Calories 50
Fat 1g
Cholesterol 0mg
Sodium 80mg
Carbohydrate 8g
Dietary Fiber 0g
Protein 1g

Baked Pita Chips – C
Makes 8 servings
Serving Size: 8 chips each
4 whole wheat pita bread (6 inches in diameter)

1. Heat oven to 400°.
2. Cut around outside edges of pita breads to separate layers. Cut each layer into 8 wedges. Place in single layer on 2 un-greased cookie sheets.
3. Bake about 9 minutes or until crisp and light brown; cool.

NUTRITION FACTS
Calories 115
Fat 1g
Cholesterol 0mg
Sodium 240mg
Carbohydrate 23g
Dietary Fiber 3g
Protein 4g

Dilled Smoked Salmon Spread – D
Serving Size: 1 tablespoon
Preparation: Store tightly covered in refrigerator up to 2 weeks or in freezer up to 4 weeks.
Thaw frozen spread covered in refrigerator about 8 hours. Serve with crackers.
1 8 ounce package cream cheese, softened (use fat-free or low-fat to reduce the fat)
1 pound smoked salmon, skinned and boned
1/4 cup chopped green onions (3 medium)
1 teaspoon chopped or 1/4 teaspoon dried dill weed
3/4 (8-ounce) package whipped cream cheese, softened (about 3/4 cup)
1/4 cup chopped nuts, toasted if desired
Cracker or sliced vegetables, if desired

1. Mix 8-ounce package cream cheese, the salmon, green onions and dill thoroughly.
2. Shape mixture into ball or ring shape. Spread with whipped cream cheese. Sprinkle with nuts. Cover and refrigerate at least 2 hours until chilled.

NUTRITION FACTS
Calories 35
Fat 3g
Saturated Fat 1g
Cholesterol 10mg
Sodium 95mg
Carbohydrate 0g
Dietary Fiber 0g
Protein 2g

Meal Suggestions:

Marinated Thanksgiving Turkey – E

Makes 8 servings
*Can reduce the sodium by using reduced sodium soy sauce
1-1/2 cups chicken broth
2 cups water
1 cup soy sauce (suggest reduced sodium soy sauce)
2/3 cup lemon juice
2 cloves garlic, minced
1-1/2 teaspoons ground ginger
1 teaspoon pepper
1 turkey (12 to 13 pounds)

1. Combine the first seven ingredients; reserve 1 cup for basting.
2. Pour remaining marinade into a two gallon re-sealable plastic bag. Add the turkey and seal bag; turn to coat. Refrigerate overnight, turning several times.
3. Drain and discard marinade.
4. Heat grill according to manufacturer’s directions for indirect cooking or roast in a conventional oven.
5. Tuck wings under turkey and place with breast side down on grill rack. Cover and grill for 1 hour.
6. Add 10 briquettes to coals; turn the turkey breast side up. Brush with reserved marinade. Cover and cook for 2 hours, adding 10 briquettes to maintain heat and brushing with marinade every 30 minutes until meat thermometer reads 185°. Cover and let stand 20 minutes before carving.

*Conventional Roasting Method: Place turkey on a rack in a large roaster. Bake, uncovered, at 325° for 4 to 4-1/2 hours or until meat thermometer reads 185°. Baste frequently with reserved marinade. When turkey begins to brown, cover lightly with a tent of aluminum foil.

NUTRITION FACTS
Calories 169
Fat 2g
Saturated Fat 1g
Cholesterol 8mg
Sodium 1642mg
Carbohydrates 6g
Dietary Fiber 0g
Sugar 5g
Protein 8g

Glazed Baked Ham – F
Makes 20 servings
Prep: 10 min; Bake: 1 hr 30 min; Stand: 15 min
Ham has a lot of salt - if possible choose a low sodium ham 6 pounds fully cooked smoke bone-in ham

Brown Sugar-Orange Glaze - Recipe Below

1. Heat oven to 325°. Place ham on rack in shallow roasting pan. Insert meat thermometer in thickest part of ham. Bake uncovered 1 hour 30 minutes or until thermometer reads 135° to 140°.
2. Make glaze. Brush glaze over ham during last 45 minutes of baking. (Also see Recommended Meat Doneness)
3. Remove ham from oven, cover with tent with aluminum foil and let stand 10 to 15 minutes for easier carving.

Brown Sugar-Orange Glaze
1/ 2 cup packed brown sugar
2 tablespoons orange or pineapple juice
1/2 teaspoon ground mustard
1. Mix all ingredients.

NUTRITION FACTS
*Nutrition run calculated on a 6-pound bone-in ham.
Calories 125
Fat 4g
Saturated Fat 1g
Cholesterol 40mg
Sodium 890mg
Carbohydrate 7g
Dietary Fiber 0g
Protein 15g

Mashed Potatoes – G
Makes 6 servings
6 potatoes
1/2 cup skim milk
1/4 cup butter (optional)
1/2 teaspoon salt
Dash black pepper
Butter and sour cream flavored sprinkles (If desired)

1. Wash, peel, and cut potatoes into small-medium sized chunks.
2. Bring a large pot of water and 1 teaspoon salt to boiling. Add potatoes and cover. Cook until tender, 25 to 35 minutes. Drain.
3. Place potatoes back in pan and warm over low heat. Mash until no lumps remain.
4. Add milk, a little at a time, during mashing. Add butter, salt, and pepper and beat vigorously until potatoes are fluffy.
5. Sprinkle with paprika and parsley or chives, if desired. If you choose to omit the butter, (which will also omit the fat) sprinkle with butter- and sour-cream-flavored sprinkles for flavor.

NUTRITION FACTS
Calories 161
Fat 5g
Saturated Fat 0g
Cholesterol 20mg
Sodium 274mg
Carbohydrate 21g
Fiber 2g
Sugars 2g
Protein 3g

Turkey Gravy – H
Serving Size: 1/4 Cup
*Tip: For thinner gravy, increase milk. To thicken, add flour dissolved in cold water. Heat to
boiling, stirring constantly.
2 cups hot skim milk *
1/4 cup poultry drippings
1/4 cup cold skim milk
1/4 cup all-purpose flour *
Salt and pepper

1. In medium skillet or roasting pan, add hot milk to drippings. In small bowl, combine cold milk and flour; mix until smooth.
2. Add flour mixture to hot liquid in skillet. Cook until mixture boils and thickens, stirring constantly. Add salt and pepper to taste.

NUTRITION INFORMATION
Calories 80
Fat 4g
Saturated Fat 2g
Cholesterol 10mg
Sodium 55mg
Carbohydrate 5g
Dietary Fiber 0g
Sugars 3g
Protein 2g

Daylene’s Thanksgiving Stuffing – I
Makes 8 servings
1 bag Pepperidge Farms Herb seasoned stuffing mix
1/2 cup butter
1 - 1 1/2 cans low-fat chicken broth
2 stalks celery chopped
1 medium onion chopped

1. Melt the butter, add the onion and celery. Sauté for a short time until onions and celery are tender-crisp.
2. Add the above to the stuffing mix and mix. Gradually stir in the chicken broth. You want it to be somewhat but not real mushy.
3. Cook at 375 degrees, uncovered, for 20-30 minutes.

NUTRITION FACTS
Calories 105
Fat 8g
Saturated Fat 2g
Cholesterol 30mg
Sodium 102mg
Carbohydrate 33g
Fiber 5g
Sugar 2g
Protein 5g

Maple Cinnamon Sweet Potatoes – J
Serving Size: 1/2 cup
4 small dark-orange sweet potatoes, peeled, cut into 3/4-inch cubes (about 4 cups)
1/4 cup real maple syrup or maple-flavored syrup
1/2 teaspoon cinnamon
2 tablespoons finely chopped walnuts

1. In large saucepan, bring 4 cups water to a boil. Add sweet potatoes; return to a boil. Cook over medium heat for 8 to 12 minutes or until tender. Drain well. Return sweet potatoes to saucepan or place in serving bowl.
2. Meanwhile, in small bowl, combine syrup and cinnamon; mix well. Add to sweet potatoes; toss gently to coat. Just before serving, sprinkle with walnuts.

NUTRITION INFORMATION
Calories 110
Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 10mg
Carbohydrate 23g
Dietary Fiber 2g
Sugars 10g
Protein 1g

Rhodes Dinner Rolls - K

Found in the freezer section of the grocery store

NUTRITION FACTS
Calories 100
Fat 1.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 130mg
Carbohydrate 19g
Fiber 0g
Sugar 2g
Protein 2g

Baked Macaroni and Cheese - L
Makes 6 servings
Serving size: 1 cup
1 cup uncooked elbow macaroni
2 egg substitute equivalents
1 cup skim evaporated milk
1 cup small curd low-fat cottage cheese
1/4 cup shredded sharp cheddar cheese
1 teaspoon (dash) salt
Fresh ground pepper
1 tablespoon Dijon style mustard
1 tablespoon fine dried bread crumbs

1. Prepare macaroni according to package directions, omitting salt. Drain and set aside.
2. In a large mixing bowl, combine the remaining ingredients except the bread crumbs with the cooked macaroni.
3. Coat a 1-quart baking dish with cooking spray and spoon the mixture into the dish. Sprinkle the top with bread crumbs. Bake at 350 degrees for 1 hour and serve hot.

NUTRITION FACTS
Calories 170
Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 324mg
Carbohydrate 21g
Dietary Fiber 0g
Sugars 6g
Protein 14g

Broccoli Corn Casserole – M
Makes 4 servings
1 (10-ounce) box frozen broccoli flowerets
1 (15-ounce) can cream-style corn
1/4 cup fat-free cholesterol-free egg substitute or 2 egg whites, slightly beaten
1/3 cup chopped onions
1/4 teaspoon salt
Pepper to taste
2 slices wheat bread
1 teaspoon margarine

1. Heat oven to 350°. Spray 2-quart casserole with nonstick cooking spray.
2. Cook broccoli as directed on package.
3. Mix broccoli, corn, egg product, onion, salt and pepper; spoon into casserole.
4. Cut desired shapes from bread with small cookie cutters. Spread margarine on one side of bread cutouts; arrange margarine side up on broccoli mixture.
5. Cover and bake about 45 minutes or until heated through.

NUTRITION FACTS
Calories 160
Fat 3g
Saturated Fat 1g
Cholesterol 0mg
Sodium 590mg
Carbohydrate 30g
Dietary Fiber 4g
Protein 7g

Green Bean Casserole – N
Serving size: 1/2 cup
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3 1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16-ounce) can low-fat low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflakes crumbs
1 pound frozen green beans or 4 cups lightly steamed fresh green beans

1. In a large nonstick skillet, heat 1 tsp oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425°F.
3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. In a 2-qt baking dish, add green beans. Top with the sauce, and then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

NUTRITION FACTS
Calories 155
Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 268mg
Carbohydrate 25g

Strawberry Cranberry Salad – O
Makes 6 servings
1 .3-ounce package sugar-free raspberry jello
1 cup water boiling
1 16 ounce can whole cranberry sauce whole
1 10-ounce package unsweetened frozen strawberries thawed

1. Put raspberry-flavored gelatin in bowl, pour over boiling water and stir until dissolved. Let cool and place in refrigerator.
2. Break cranberry sauce into bits. When gelatin begins to get thick, stir in the cranberry sauce and thawed strawberries. Pour into mold and set in refrigerator until firm.

NUTRITION FACTS
Calories 100
Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Carbohydrate 26g
Fiber 2g
Sugar 22g
Protein 2g
Tossed Green Salad – P
Purchase a bagged salad, or make your own with your favorite ingredients such as lettuce, tomatoes, cucumber, carrots, radishes, etc. Serve with low-fat or fat free salad dressing.

Desserts:

Pumpkin Pie – Q
Serves 8
1 15 ounce can pumpkin puree
3/4 cup fat-free half-and-half
1/2 cup granulated sugar
2 eggs, slightly beaten
3/4 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
One deep 8-in prepared pie crust

1. Preheat the oven to 425°F.
2. In a medium bowl, with an electric mixer at medium speed, beat the pumpkin, half-and-half, sugar, eggs, cinnamon, cloves, ginger, and nutmeg until well blended, scraping the sides of the bowl, about 1 minute. Pour into the prepared crust and bake 15 minutes.

Reduce the temperature to 350°F and bake until the center is firm, about 45 minutes. Serve chilled.

NUTRITION FACTS
Calories 57
Fat 1g
Saturated Fat 0g
Cholesterol 36mg
Sodium 11mg
Carbohydrate 12g
Fiber 0g
Sugar 12g
Protein 1g

Pumpkin Mousse – R
1 package unflavored gelatin
1/2 cup water
2/3 cup instant nonfat milk
1/2 cup mashed pumpkins
2 tablespoons sugar substitute
1/2 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
6 ice cubes

1. Combine the gelatin and water in a small saucepan and let stand for 1-2 minutes. Place over medium heat, stirring constantly, for 1 to 2 minutes or until gelatin is dissolved.
2. Combine the gelatin, milk, pumpkin, sugar substitute, vanilla, and pumpkin pie spice in blender or food processor; process until very smooth. Add ice cubes to the mixture, one at a time, blending thoroughly after each addition.
3. Pour into 4 parfait glasses or dessert dishes, cover, and refrigerate for 2 to 3 hours before serving. Top with low-calorie whipped cream if desired.

NUTRITION FACTS
Calories 61
Fat 0g
Saturated Fat 0g
Cholesterol 2mg
Sodium 72mg
Carbohydrate 9g
Dietary Fiber 1g
Sugars 8g
Protein 6g

Old Fashioned Apple Crisp – S
2 large baking apples, peeled, cored and sliced
1/3 cup old-fashioned rolled oats
1/3 cup firmly packed brown sugar
1/3 cup all-purpose flour
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup margarine
1 cup lite whipped topping

1. Preheat the oven to 375°F. Spray an 8 X 8-inch round cake pan with nonstick cooking
spray.
2. Place the apples in the bottom of the prepared pan; they should almost fill the pan.
3. In a medium bowl, stir together the oats, sugar, flour, cinnamon, and nutmeg. Cut in the margarine with a pastry blender or 2 knives until the mixture resembles coarse crumbs, 2-3 minutes. Spoon this mixture on top of the apples. Bake until the top is crispy and lightly browned, 30-35 minutes. Top each serving with 2 Tbsp whipped topping.

NUTRITION FACTS
Calories 184
Fat 5g
Saturated Fat 1g
Cholesterol 57mg
Sodium 188mg
Carbohydrate 28g
Dietary Fiber 1g
Sugars 18g
Protein 6g

Thanksgiving Shopping List

Fresh Produce
(A) baby carrots
(A, I) celery – 2 stalks
(A) Broccoli
(A) Cauliflower
(A) Peppers
(A*, D) fresh dill – 2 teaspoons
(A*) fresh parsley – 1 teaspoon
(A*, E, N, Q) garlic cloves – 4; 1/4 teaspoon
(B, S) apples – 1/2 cup; 2
(D) green onions – 3
(G, J) potatoes – 10 (recipe J calls
for dark-orange sweet potatoes)
(I, M, N) onions – 3; 1/3 cup
(N) mushrooms – 3 1/4 cups
(N) fresh nutmeg – pinch
(P) bagged salad (or make your
own)

Bakery / Bread
(C) whole wheat pita bread – 4
(L) dried bread crumbs – 1 tablespoon
(M) wheat bread – 2 slices

General Grocery / Beverages
(E) lemon juice – 2/3 cup
(F) orange or pineapple juice – 2 tablespoons

General Grocery / Cereal and Breakfast
(B) apple-cinnamon cheerios – 1 cup
(N) cornflake crumbs – 1/2 cup
(S) old-fashioned rolled oats – 1/3 cup

General Grocery / Cooking and Baking
(A*, E, G, H, L, M, N) pepper – 1 1/4 teaspoons; dash
(A*, G, H, L, M) salt – 2 teaspoons (recipe A* calls for sea salt)
(B, J, Q, S) cinnamon – 2 teaspoons; 3/4 teaspoon
(E, Q) ginger – 3 /4 teaspoon
(F, S) brown sugar – 1/2 cup; 1/3 cup
(F) ground mustard – 1/2 teaspoon
(H, N, S) flour – 1/2 cup; 1/3 cup
(N) canola oil – 2 teaspoons
(N) bay leaves – 1
(N) thyme – 1/2 teaspoon
(Q) sugar – 1/2 cup
(Q, S) nutmeg – 3/8 teaspoon
(Q) prepared deep pie crust – 8 inch
(R) sugar substitute – 2 tablespoons
(R) vanilla extract – 1/2 teaspoon
(R) pumpkin pie spice – 1 teaspoon

General Grocery / Condiments and Sauces
(A*) mayonnaise – 2 tablespoons
(E) soy sauce – 1 cup

General Grocery / Dry Food and Mixes
(I) Pepperidge Farm herb seasoned stuffing mix – 1 bag
(L) elbow macaroni – 1 cup
(O) sugar-free raspberry jello – 1 package (3 ounces)
(R) unflavored gelatin – 1 package
(R) instant nonfat milk – 2/3 cup

General Grocery / Snacks
(B) fat-free butter or natural flavor microwave popcorn – 1 bag
(D, J) chopped nuts – 1/4 cup; 2 tablespoons (recipe J calls for walnuts)
(D) crackers – optional

General Grocery / Canned and Bottled
(A*) fat-free Ranch (optional)
(E, I, N) chicken broth – 1 1/2 cups;
1 – 2 1/2 cans (recipe I & N call for low-fat chicken broth)
(J) real maple syrup or maple flavored syrup – 1/4 cup
(L) evaporated skim milk – 1 cup
(M) cream-style corn – 1 can (15 ounces)
(O) whole cranberry sauce – 1 can (16 ounces)
(Q, R) pumpkin puree – 1 can (15 ounces); 1/2 cup

Meat / Fish
(D) skinned, boned smoked salmon – 1 pound
(E) turkey – 1 (12 to 13 pounds)
(F) fully cooked smoked bone-in ham – 6 pounds

Frozen
(K) Rhodes dinner rolls
(M) frozen broccoli flowerets – 1 box (10 ounces)
(N) frozen green beans – 1 pound
(O) frozen strawberries – 1 package (10 ounces)

Dairy / Refrigerated
(A*) non-fat plain yogurt – 1/2 cup
(D) cream cheese – 1 package (8 ounces); 3/4 cup
(G, H) skim milk – 2 3/4 cups
(G, I, M, S) butter – 1 cup; 1 teaspoon (recipe M & S call for margarine)
(L, M) egg substitute – 2 equivalents; 1/4 cup
(L) low-fat small curd cottage cheese – 1 cup
(L) shredded sharp cheddar cheese – 1/4 cup
(N) low-fat sour cream – 3/4 cup
(Q) fat-free half-and-half – 3/4 cup
(Q) eggs – 2
(S) lite whipped topping – 1 cup

Recipe Names
Fresh Veggies – A
Yogurt Dill Dip – A*
Apple Cinnamon Popcorn Mix – B
Baked Pita Chips – C
Dilled Smoked Salmon Spread – D
Marinated Thanksgiving Turkey – E
Glazed Baked Ham & Brown Sugar-
Orange Glaze – F
Mashed Potatoes – G
Turkey Gravy – H
Daylene’s Thanksgiving Stuffing – I
Maple Cinnamon Sweet Potatoes – J
Rhodes Dinner Rolls – K
Baked Macaroni and Cheese – L
Broccoli Corn Casserole – M
Green Bean Casserole – N
Strawberry Cranberry Salad – O
Tossed Green Salad – P
Pumpkin Pie – Q
Pumpkin Mousse – R
Old Fashioned Apple Crisp – S