Hi everyone...
I found the following article and wanted to share.  It is important information for anyone trying to burn belly fat and eat a more healthy diet.  You may not be a fan of these vegetables however if you want to burn belly fat you should start eating them everyday.  Try to buy organic if possible of these cruciferous vegetables.
I use broccoli and cauliflower in my stir fry.  Add some teriyaki sauce, rice, carrots and celery for a great taste.  Don't be afraid to get creative and add other vegetables that you like.  I hope you enjoy the article.



by Mike Geary, aka 'The Nutrition Watchdog'
Certified Nutrition Specialist, best-selling author: The Truth about Six Pack Abs & The Fat Burning Kitchen

I bet you didn't know that there is a specific class of vegetables that contain very unique phytonutrients that actually help to fight against stubborn belly fat.
Let me explain what these unique vegetables are and why they help to burn stomach fat...
Chemicals that force your body to hold onto belly fat
Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, plastics, cosmetics, etc can react with your hormones and make your body store excess abdominal fat.
These harmful chemicals are known as xenoestrogens.
Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body.  Excess exposure to these can cause hormone balance disruptions for both men and women. So if you thought this article was just for the guys, these chemicals can wreak havoc in the body for both guys and gals.
These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).
So here's where this specific class of vegetables comes in handy...
One of those cool tricks that I teach my clients that hire me for nutritional counseling is the use of cruciferous vegetables to help fight against stomach fat.
Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, bok choy, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds...
And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!
So there you go... just another excuse to do what mom always told you and eat more broccoli and cauliflower!
I've really learned to like brussells sprouts in the last year too... Melt a little grass-fed cheese on them and some garlic and they're great!

Journal Challenge for the New Year!!

If you are starting out the new year with a new outlook on your health try the Journal Challenges located under the pages section of the blog.  Each week you are challenged through a journal to eat better and work your way toward a healthier body and way of eating.  "YOU CAN DO IT"....

Happy New Year!!

I know that many people will be making new year resolutions to include getting in shape, shedding some winter weight, and striving to eat better.  These are all great things and can be accomplished with some effort.  When you change your eating habits you will begin to feel better and gain energy.  This energy will provide you with the motivation to workout or just get your body moving in some way.  I am not one for doing a lot of exercising.  I have an Easy Shaper and that along with light stretching and walking are enough for me.  It is important that you find what works for you and something you are able to do over the long haul and not just for a month or two.  Good eating and healthy living to include exercise should be lifelong.
Detoxing is very big and many people believe they need to detox prior to beginning a healthy eating plan however you can detox naturally by eating the right foods.
Detox is beneficial for your body and will help you cleanse or get rid of pesticides that may have accumulated in your body.  There are different ways to detox or cleanse using supplements, and juicing.  These may be right for you however there is an easy and safe way to detox naturally. 

You can detox your body the healthy way by eating the right foods.  If you wish to rid your body of harmful toxins and chemicals try including these 10 important foods in your healthy eating plan.   Eating these foods to detox will help you begin a healthy eating plan that will benefit your body and overall health.
Keep in mind that you should strive to eat organic vegetables/fruits to limit pesticides in your body.  One rule to remember when deciding on buying organic is if the vegetable or fruit is to be eaten with the skin on and not pealed then organic is best.  Lettuce, Cabbage, Broccoli, berries, and nuts for example should be organic for you do not peal them prior to eating.  Always be sure to wash all your foods prior to eating them.  If they are not organic it is also wise to soak them for a few minutes to rid pesticides. For more details and information on organic eating see related posts in this blog.

1. Avocados—these are high in antioxidants including glutathione.  This detoxes the body by moving harmful toxins out.

2.  Cranberries—rid waste from body and are antibacterial which removes toxins.

3.  Cabbage—contains sulfur inside of it which breaks down chemicals in your body.  Sulfur gets rid of everything from pesticides to prescription drugs.

4. Lemons—help protect the liver and get rid of chemicals in the body.

5.  Broccoli—cleanse the body and get your digestive system running efficiently (raw if best).

6.  Garlic—they are packed with sulfur for cleansing body and contain antibiotic properties to internally heal your body.

7.  Beets—protect the live and digestive system.

8.  Grapefruit—cleanse digestive system and prevent kidney stones from developing. 

9.  Sunflower seeds—these also detox the live and prevent cholesterol from building up.

10.  Lentils—aid the digestive system in cleansing and detoxing your body.  They lower cholesterol and help balance blood sugar inside the body.

If you are starting or seek to change your eating habits including these foods into your diet will help you detox naturally and get off to a good start.

To begin this new year I have tried some new recipes that are YUMMY and wanted to pass them onto you. I never post a recipe until I have tried it.  These recipes are worth the effort and my family really liked them.  My twelve year old liked them so that says a lot.   Eating vegan or just beginning to eat better can be a real challenge with all the temptations of the not so good food that is quick, cheap, and readily available.  Challenge yourself to strive and eat better this year and give some of these healthy recipes a try.  I will be adding new ones each day. 

Sweet & Sour Tofu
1 can (20 ounces) Pineapple chunks in juice
2 tablespoons balsamic vinegar
2 tablespoons ketchup
2 tablespoons soy sauce (low sodium)
1 tablespoon brown sugar
1 package (14 ounces) extra firm organic tofu (drain, rinse, and cut into 1/2 inch cubes)
2 cups cooked rice of your choice (brown is best)
2 teaspoons flour or cornstarch
2 tablespoons olive oil
2 tablespoons minced garlic
1 tablespoon minced ginger(I buy the tube which is located in the produce section around where the tofu is located).
1 medium zucchini diced
1 large red, and 1 large green bell peppers (cut into 1/2 by 2 inch strips.

Drain and set aside pineapple reserving 1/4 cup of the juice
Whisk the reserved 1/4 cup of juice with the vinegar, ketchup, soy sauce, brown sugar in medium bowl until smooth.
Place tofu in a large bowl toss with 3 tablespoons of the above sauce mixture.  Let tofu marinate for 5 minutes up to 30 minutes.
Add flour or cornstarch to remaining sauce mixture and whisk till smooth and set aside.
Heat 1 tablespoon of olive oil in a skillet on med/high heat. Transfer tofu into pan whisk any remaining marinade left in the tofu bowl back into the bowl of reserved sauce.  Cook tofu stirring every 1-2 minutes until brown, 7-10 minutes total.  Put on plate.
Next add remaining oil to pan and heat.  Add the garlic and ginger and cook stirring often until fragrant about 30 seconds.  Add in red/green peppers, zucchini and cook stirring often until just tender about 5 minutes.  Pour in the reserved sauce and cook stirring until thickened about 30 seconds.
Add the tofu and pineapple and cook stirring gently until heated through about 2 minutes more.

This is a really tasty and healthy meal.  You can serve it over rice or quinoa or just eat as is..ENJOY!

Reference:

Fitnea-Stay Fit,  Word Press, 2013.

Health Magazine.com, 2013

Vegan Pumpkin Bread---YUM!!!

Within this posting you will find a vegan bread recipe that will benefit  your healthy eating.   With the holidays just around the corner I was determined to make some vegan dishes and desserts that my family will enjoy.  This pumpkin bread is so yummy and very moist.  It is a great addition to our vegan eating plan.
I know that you might be saying that you already have a pumpkin bread recipe however this recipe does not contain any eggs or dairy and is made with spelt flour.
This pumpkin bread is my favorite treat especially at this time of year.   It includes spelt flour, olive oil,  and honey as a few of the ingredients.  I hope you give it a try even if you are not vegan this  recipe will be great addition to your healthy eating plan.

Vegan Pumpkin Bread
Ingredients:
1 3/4 cups spelt flour
1 cup brown sugar
1 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
1 3/4 tsp. pumpkin pie spice
1 cup pumpkin puree(100% pumpkin in the can is fine)
1/2 cup olive or canola oil(I use walmart brand-- exta light olive oil)
1 tablespoon honey
3 tablespoons water
1/2 cup chopped walnuts if desired

Instructions:
Preheat oven to 350F.  Grease and flour a loaf pan.
In a large bowl, mix together flour, sugar, soda, baking powder, salt, and pumpkin spice.
In a small bowl, whisk together pumpkin, oil, honey, and water.
Add wet mixture to dry, combine until just moistened.  The batter will be thick, don't worry!
Fold in nuts if desired.
Pour into prepared pan and bake 50 minutes or until top is browned and a toothpick inserted in the center comes out clean.
Let cool for 20 minutes, use a butter knife to gently loosen bread from sides of pan, then invert onto a cooling rack.
Enjoy!!!

SERIOUS about weight loss and health???

As I noted in the last posting if you are serious, REALLY serious about losing weight then you MUST try the vegan diet or way of eating.  After a week you will see results and the weight will continue to fall away if you continue to follow the vegan eating plan. 

At first it will be difficult but what diet plan have you tried that isn’t a challenge?? Once you begin to experience weight loss and increased energy you will be motivated to continue this way of eating.  I challenge you to give this a try only if you are SERIOUS about weight loss and obtaining a healthy body.

The following information will provide additional content related to eating a vegan diet.  This can be considered a diet however to me and my husband it is or has become a way of eating for life.  We have both experienced dramatic results with weight loss, increased health, and energy after beginning a vegan eating plan. 

Nutrition as a vegan:

It isn’t difficult to have complete nutrition on the vegan diet.  Variety is the key to nutrition when eating vegan.   The vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.  All of these are included in your eating throughout the day in unlimited quantities.

Protein is often a concern but shouldn’t be:

If you are eating a variety of vegan food throughout the day it is easy to meet the recommendations for protein.  You will not need to worry about protein for most of the vegan foods contain protein.  “Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, almond milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...”(1).

For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male.(1)

• 1 cup oatmeal, 1 cup almond milk
• 2 slices whole wheat bread, 1 bagel
• 2 Tablespoons peanut butter
• 1 cup vegetarian baked beans
• 5 ounces tofu, 2 Tablespoons of almonds
• 1 cup broccoli, and 1 cup brown rice.

Foods we eat as Vegans:

Oatmeal(whole-no instant), stir-fried vegetables, cereal(whole grains), toast(Ezekiel- NO-white products only whole grain breads), almond milk, peanut butter on whole grain bread, fruit desserts, homemade granola, cabbage and lentil soups, brown rice, quinoa, salad bar items like  lettuce mixture, spinach, broccoli, cauliflower, carrots, chickpeas, asparagus, tomatoes, cucumber, squash, clover sprouts and three bean salad, dark red kidney beans, black beans, olives, avocado, red onions, green/sweet peppers, garlic, dates, apples, macaroni(pasta salad/stuffed shells/lasagna all stuffed with vegan cheeses(try Tofutti vegan ricotta and sour cream), fruit smoothies(homemade not processed), popcorn, spaghetti, vegetarian baked beans, guacamole, chili with tofu, tacos/burritos with tofu, stuffed cabbage with vegetables and quinoa, flaxseed, blue chips(sprouted grain), spelt flour, coconut oil, olive oil, mushroom burgers (portabella). Fruit raw not canned,apples,bananas,oranges,grapes,plums,prunes,peaches,watermelon,pineapple. French toast, eggless cookies-desserts, fruit and vegetable pies, banana muffins, corn and potato chowder,  hummus dip. 

I am sure I am missing some foods but this is a good list to give you an idea of what you can eat.

Eating Out:

You may think eating out as a vegan is difficult however it is all in the choices.  Most places have something on the menu that does not contain meat or dairy.  Salad bars provide a variety of fresh fruits and vegetables.  You need to make wise choices when eating out.  If you are not sure of what a food consists of ask.  You don’t always have to eat a salad or you can eat other foods in combination with a salad.  Chinese is a good choice for eating out you can usually find a vegetable dish or tofu on the menu.  One of my favorites is tofu Cantonese.  Subway now has a vegetable sub that is very good.  My husband and I enjoy eating at a local organic restaurant called “Tomato Head”.    They have many vegan choices and dishes including tofu.  Some other choices are eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants).

 Replacers for Dairy/eggs:

I found the following while researching vegan diets.  This is very helpful information when baking or creating vegan recipes. 

As a binder, substitute for each egg:

• 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
• 1 small banana, mashed, or
• 1/4 cup applesauce, or
• 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.

The following substitutions can be made for dairy products:

• Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
• Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
• Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
• Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
• Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.(1).

            Sample of a day in our Vegan diet:

Breakfast- one 10 ounce glass protein smoothie (Six Star- Instant Protein Smoothie powder found in Walmart).  Combine one scoop of powder with 5 ice cubes, 1 banana, 1 teaspoon ground flax seeds, 1 teaspoon lemon juice, 1-8 ounce glass of almond milk. Mix well in blender and enjoy.  Note: you can include any fresh fruit you desire.  I have used berries and apples also but like the creamy texture the banana provides.  After about an hour or so I have one slice of Ezekiel toast with peanut butter and a hot cup of green tea.

Snacks—any fruit, nuts, seeds, granola, vegan cookies/cake/pie

Lunch—Small salad with a combination of a variety of vegetables.  Be sure to use balsamic vinaigrette dressings.  A slice of tofu marinated in balsamic vinegar or hot sause with lettuce, tomato, onion, clover sprouts, garlic hummus dip, on a whole wheat or whole grain tortilla or sandwich thin or bagel thin. Sandwich thins and bagel thins are really neat for creating a healthy sandwich with less bread.  They are great for mushroom burgers or vegetable burgers.  Look for them in the bread isle with other rolls and bagels. Soup is another great addition to this lunch.  For added protein include some quinoa.  Carrot, lentil, vegetable are all great additions however be sure you are eating soups that do not contain cheeses or cream based and are homemade not canned.  If you do eat canned soup check labels for low salt.

Dinner—Pasta salad with a combination of chopped fresh vegetables.  You should include any vegetables you enjoy within your pasta salad.  I use organic pasta and always be sure to use balsamic vinaigrette dressings that are low in calories and fat.  Dressings contain a lot of sugar, calories and fat therefore you must be sure to read the labels or make your own dressings.

Drinks—unsweet green tea, water, lemon water.

Dessert: watermelon or berries

The above is a sample of what you may choose to eat in a day however there are many more combinations and menus you can create.  I will post more dishes in coming blogs and within the recipes section that contain pictures of the completed dish. 

Preparation is vital on the vegan diet:

When eating vegan one of the most difficult things people note is the need to prepare foods ahead of time.  Preparation and having the foods on hand is the key to keeping your healthy vegan diet moving forward.  Once you become familiar with the foods you will need to create vegan meals it will get easier.  It will be worth the time and planning once you begin to experience the weight loss and increased energy.

References:

“Veganism In a Nutshell" is published by: The Vegetarian Resource Group, Baltimore,MD.

WebMD.com

Eating Vegan???

Going Vegan?
I have taken my healthy eating one step further by practicing Vegan eating habits.  If you are not familiar with vegan eating it can be a real change from the traditional diet.  Vegans do not eat meat or anything that comes from an animal.  This includes foods like eggs, cheese, milk or milk products.  The vegan diet is plant based.  If you are serious about getting healthy and/or weight loss then vegan is the answer.
My husband began eating vegan to benefit his health and weight. He has lost over 40 pounds in about 3 months, lowered his cholesterol, cured his sleep apnea, and increased his energy.  I know what you are saying, REALLY--WOW that is amazing.  Yes, it is all true and AMAZING!! I witnessed this transformation first hand and now I also am a believer that vegan is the healthy way to increase your overall health and allow your body to achieve a healthy weight.  From reading my blog you already know that I have been eating healthy for more than 2 years and experienced increased weight loss however nothing like my husband did with eating vegan.  Before I began eating vegan I was suffering from insomnia.  I had difficulty getting to sleep and staying asleep.  This was a great concern to me and my doctor for the health risks that arise from lack of a healthy sleep pattern.  Once I started eating a vegan diet I began to sleep.  It was truly amazing!  I also lost 10 pounds and I wasn't even trying to lose weight.  That is what is so neat about eating vegan by cutting out the meat that contains saturated fats the weight just naturally falls off. 
I have read and heard from many people concerning all kinds of diets and eating plans.  Healthy eating benefits your overall health and weight however I must say that I have never seen or experienced the results like those from eating vegan.  By eating vegan with a plant based diet your body will respond and you will see the difference in your energy, sleep, and overall health. 

I do not claim to have all the answers to eating vegan but everyday I am learning more and including new foods into my diet.  What is neat about eating vegan is you can eat as many fruits/vegetables as you desire.  The challenge is to be sure you are eating a balance and getting the protein your body requires.  Take note that this is plant based protein and not protein from meat. 

As I discover new recipes and foods for eating vegan I will pass them on through my blog.  As a start I have included a picture of some of the basics I began using.  The first is a plant based protein smoothie mix that is a great way to start your day or include to gain protein, fiber, and vitamins/minerals.  This powder can be found at Walmart for about $10.00.   This is a much healthier alternative than drinking slim fast.
In the morning in a blender combine 1- 10 ounce glass of almond milk with one scoop of the smoothie powder, 5 ice cubes, 1 banana, teaspoon of lemon juice, 1 tablespoon of ground flax seeds.  Mix until creamy and enjoy.  You can also add any fruit you desire or none at all.  I include fruit for added benefits and creamy texture.  The next product listed is Quinoa.  Quinoa is a wonderful food that is very similar to rice.  It has more protein than rice.  Quinoa contains 12g of protein in 1/2 cup compared to only 3g in 1/2 cup of brown rice which is a big difference.  Quinoa also has more fiber and is gluten free.  Including Quinoa in your recipes is a good way to get protein into your diet.  Quinoa is also good cold or hot.  I add it to soups, vegan meatless balls, and cabbage rolls.  I will include those recipes with pictures in the near future. 
I hope this information gets you seeking more information about vegan eating.  I know you will experience improved health and healthy weight loss.

Body Shapes and Healthy Eating

     Yesterday I posted information related to the different body types and weight loss.  I wanted to add some suggestions for healthy eating related to your particular body type. 

     My husband and I are two different body types.  He is a apple and I am a pear.   Even though we are different body types we share many or almost all of the same foods.  My husband is a practicing vegan going on one month.  He has been very successful with this in reference to his body type and weight loss.  In the past month he has lost almost 30 pounds.  As an apple shape or hunter body type he is to eat more protein and avoid starches and breads according to Dr. Liponis.  When you think of protein most people automatically think meat however you can get protein in many different ways.  As a vegan my husband does not eat meat and gets his protein from tofu, lentils, quinoa, beans, kale, and protein powder he adds to his morning smoothie.  One of his favorite meals is when I make meatless meatballs.  If you do eat meat and are an apple body type you should seek meats that are low in saturated fat like chicken, turkey, and limit your red meat and be sure to eat lean cuts that are organic/grass fed.  Remember that in any healthy eating plan you want to stay away from saturated fat like that found in most red meat. 

     As a pear shape I need to eat more fiber and healthy carbs. That would include whole wheat grains and pasta, oatmeal, Ezekiel bread and cereal, as well as green vegetables.   I limit my carbs and eat pasta (whole wheat) only once a week.  I include more healthy carbs found in vegetables and whole wheat/sprouted grain products.  I include GBOMBS (greens, beans, onions,mushrooms, berries, and seeds) in almost every meal or snack.  I have been following very closely to my husbands vegan plan for I do not eat any meat however I do eat fish/seafood and low fat cheese on my pizza once a week.  Other than those things we eat the same mostly fruits, vegetables, quinoa, lentils, tofu, and a lot of soups and stir fries.  The GBOMBS are easily incorporated into stir fries, soups, and salads.  I have even taking a liking to tofu however it has to be the firm kind and cooked with the right glaze or seasoning.  I really like tofu in the Chinese Cantonese  that we buy from our local Chinese restaurant. 
     One thing that I would like to add.  I have changed my eating habits and been eating healthy for over almost two years with great success.  I have found that by cutting out red meat I have been sleeping better.  Before I had to take something to help me sleep like Valerian or sometimes Motrin PM.  For a month now I have not eaten any meat and wow what an improvement in my sleep.  I am no longer taking an sleep aids. 

Body type and successful weight loss...

I am excited to share this information with you.  It is really important to identify your body type with how you eat and how you loose weight.  By following your body type and eating accordingly you can reshape your body and loose the belly fat. Without realizing this I have been following my eating plan to align with my body type.

Dr. Mark Liponis explains this through his book, "The Hunter/Farmer Diet Solution".  He spent 25 years researching different body types.  This approach provides details in reference to weight loss for different body types.  If you have a big belly, big butt or both once you identify your body type you can eat in a manner that suits your body.  I found this very interesting and seemed to be what I have been doing for some time now with success.

Stanford University conducted a A-Z Weight Loss Study in relation to body types.  The study shows how people who put weight on around their bellies and those who carry their weight on their bottoms differ genetically in how their bodies respond with insulin and certain hormones, as well as how they metabolize carbs and fats.  

Are you a Hunter (apple shaped) or Farmer (pear shaped) body type?
The "hunter" or apple shaped body type put weight on in their belly.  This body type puts on and keeps most of their fat in their belly while their legs and butt stay somewhat thinner.  Fat in the belly puts you at a greater risk for heart disease, high blood pressure, diabetes, cholesterol problems and cancer.

If you seem to gain weight in your butt compared to your hips or waist then you would be known as the "farmer" or pear shaped.  Pears seem to have less health issues but are more likely to experience varicose veins and joint disorders.

Hunters--Apple shaped
Big belly--apple shaped eat like a hunter or gatherer.  This would include a high protein diet.  Keep in mind that as a hunter you would not hunt for bread instead you will focus on chicken, turkey, learn meat with mashed cauliflower in place of starchy potatoes.  By switching away from bad carbs and starches and including more cruciferous foods like cauliflower and broccoli  along with red peppers, lentils, and eggplant will help you get rid of belly fat. You need to eat low glycemic foods that don't surge into your bloodstream.   It is also helpful to eat a green salad with every meal however you must be careful of dressings for they are high in sugar and fat.  Use only olive oil and vinegar as your dressing. 

Dr. Liponis notes that apple shaped--hunter types should skip breakfast.  He notes that apple shapes are typically not hungry at breakfast and need to build an appetite.  They feast more than graze.  He advised to skip breakfast and eat lunch and dinner only.   I was not sure about this when I first read it for it goes against what I have practiced over the past year.  As you know from reading my blog I believe in eating 5 mini meals 3 hours apart throughout the day.  I must reflect and remember that I am not an apple or hunter type.  I am a pear--farmer type and possibly that is the difference in my success with mini meals.  I also avoid sugar and desserts however Dr. Liponis states that hunters-apple shapes can eat dessert.  Dessert should be a little ice cream to provide serotonin boost.  Double churned is best for it has usually less sugar than frozen yogurt and sherbert.  He also notes to drink pomegranate juice (unsweetened) to wash down meals.  It is a fat-burning beverage packed with antioxidants to help with inflammation and that leads to belly fat.

Farmer--Pear shaped
Now to the pear--farmer body types.  These are the ones with larger butt which includes me.  We need to eat like a farmer mostly grains and crops.  It is important to eat high fiber foods that will help carry out excessive estrogen.  Farmer--pear body types also need to eat 5 times a day (small mini meals and snacks).  I have promoted this way of eating on my blog and have practice this for the past year with great success.  Eating more frequent mini meals helps pear shapes like myself balance blood sugar.  Eating in this way will allow you to actually shrink your stomach. Foods that benefit me are peas, beans (black, dark red kidney), spinach, figs, walnuts, quinoa, whole wheat pasta and of course the GBOMBS (Greens, beans, onions, mushrooms, berries, seeds).
Dr. Liponis notes that the farmer-pear body type should fill up on healthy carbs like whole wheat pancakes for breakfast, flatbread pizza, or pasta (whole wheat).  Snacks should be healthy such as blue corn chips and whole grain pretzels. 
As a pear shape and success with helathy eating I suggest eating sprouted breads like Ezekiel or other sprouted grains.  I also suggest to include the super foods and GBOMBS in your healthy eating plan and daily mini meals.  Dr. Liponis notes for farmer-pears to avoid dairy.  I agree for I drink almond milk (Silk) in place of whole milk.  When I do consume dairy it is low-fat cheese , organic, and low in sugar (greek yogurt).
I really agree with Dr. Liponis on the following for I practice this.  Eat a slow-release calorie food/snack prior to bed to help balance blood sugar while you sleep.  I eat one tablespoon of natural peanut butter on whole grain sprouted bread (Ezekiel) about an hour prior to bed.  Sometimes I eat a small bowl of Ezekiel cereal with almond milk or some popcorn plain or with very little butter.  The before bed snack will also help you sleep better.

Exercise for Both: Hunters/Farmers
Exercise for hunters and farmers also differs.  Hunters should walk at night.  People with belly fat store sugar as fat.  Hunters should walk after dinner to lower blood sugar levels.  Stretching exercises are also important to help the lower back for belly fat effects the back.
Dr. Liponis suggest the following for hunters.  Lie flat on the floor with your arms up.  Flatten out the small of your back and hold for 10-15 seconds.  Put your hand toward the sky.  Now bring knewws up toward the belly and squeeze in the lower back and hold for 10-15 seconds and repeat.

Farmers should walk in the morning.  They have slower metabolism and a 10 minute walk is good to get the heart pumping.  Added weight in your butt effects your hips.  Stretching exercises are also helpful.  Dr. Liponis suggests the following for farmers:  While sitting on the floor bend one leg over the other.  Twist your upper body, reaching around with the opposite arm and pushing on your knee.  Try to look behind you.  Hold this for 10-15 seconds and switch sides.

I hope you enjoyed this information and find benefit in your healthy eating plan by addressing your body type.

Reference:
Dr. Oz.com May 2012
Dr. Mark Liponis, Author-"The Hunter/Farmer Diet Solution".

Inflammation and Diet

     Inflammation can be impacted by what you eat.  Inflammation is dangerous for it can cause illness and harm your body.  There are many factors that contribute to inflammation such as genetics, lack of exercise, stress, and exposure to pesticides or toxins.  Inflammation also has a role in heart disease, cancer, and weight.  What we eat plays a large role in preventing and controlling inflammation.  There are many foods that will influence inflammation and reduce long team disease risks.

Eating the right foods will help with inflammation and benefit your overall health.  Keep in mind that eating for inflammation is not a weight loss plan.  It is natural to say that when you eat better and more of the suggested foods to decrease or prevent inflammation you will also benefit from weight loss.

     Below are 14 foods to help with inflammation.  These foods are similar to those included within the Mediterranean diet that can help reduce inflammation.  Keep in mind it is important to reduce foods that are high in saturated fat and sugar because they trigger inflammation.  “They can cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels”.(1) 

     Remember from previous postings that sugar is your enemy and turns to stored fat in your body.  Sugar also plays a negative role in inflammation as noted in the above statement from Dr. Zaskin. Reducing saturated fat and sugar will have a great impact on your overall health to include inflammation.

1. beets

2.  fatty fish—2x a week—salmon, mackerel, tuna, sardines(omega 3 fatty acids)

3.  whole grains

4. dark leafy greens—spinach, kale, broccoli, collard greens

5.  nuts-almonds, walnuts

6.  almond milk

7.  low-fat dairy

8.  peppers—bell pepper(red, yellow, green)

9.  tomato

10.  ginger/turmeric

11.  garlic/onions

12.  olive oil

13.  berries

14.  tart cherries or tart cherry juice

Use these foods within your healthy eating plan to help with inflammation and pain damage.

References:

(1) Dr. Scott Zaskin MD. Professor University of Texas Southwestern Medical Center, Dallas Texas.

Health Magazine 2013, Amanda MacMillan

Dr. Weil MD. com

Tips to help fight cravings/Granola Recipe

These are a few simple tips to help fight your hunger cravings.  I eat a teaspoon of peanut butter and that usually helps with my cravings.  Apples are another great fruit to eat that will help you feel full and reduce cravings.  Eat an apple before your meal and you will not have the desire to eat as much.  Some others that are successful are sniffing the scent of vanilla from creams or a candle will help with sugar cravings.  Red tea is another craving reducer.  According to Dr.Oz you may shed a pound a week if you drink 1 cup of Rooibos Tea (red tea) each day either iced or hot.  I always drink green tea hot and cold and I think I will also give red tea a try. Green tea has many health benefits and will also help you feel full longer.   Pine nuts are another food that will help suppress hunger.  They contain the highest protein content of any nut.

When you are snacking strive to include healthy snacks between your mini meals.  Including low fat cheese with finger vegetables is a great way to add something new into your snacking.  I also love a piece of Ezekiel bread toasted with peanut butter and a little honey on top.  I also make a healthy granola with only 4 ingredients.  Give it a try.  It is a great treat for in between meals.

Simply Healthy Granola
In a small sauce pan on low heat combine the following:
1/2 cup natural peanut butter
1/4 cup honey
1 tablespoon coconut oil (optional)
1/2 cup raisins
mix all till combined and remove from heat.  Add in the oatmeal and mix well.
1 and 1/4 cups oatmeal.
Line a small cake or pie pan with foil and spread mixture into pan.  Press down in pan about 1/4 to 1/2 inch thick whatever you desire.  Place in frig for about an hour then enjoy pieces cut to whatever size shape you desire.   Enjoy!!

Helpful Ideas for Summer

Here are a few neat homemade ideas that I got from my cousin.  Give them a try for yourself.

Lemon Cubes
Place lemon slices in a silicone muffin pan.  Pour water over the top of the lemons and freeze.  These are perfect ice cubes to put in a pitcher of water or in green ice tea.

Mosquito Repellent Recipe
combine in a 16 oz. bottle
15 drops of lavender oil
3-4 tablespoons vanilla extract
1/4 cup lemon juice
Fill bottle with water and shake.

Natural Spider Killer/preventer
Combine 1 cup vinegar
1 cup pepper
1 teaspoon oil and liquid soap.
Put in a spray bottle and spray along the outside of your outside door and along windows.

Reminder: 
Don't forget my posting from a few months back about the benefits of diatomaceous earth for fleas and tics on your animals, lawn, or in the house.  Diatomaceous earth is a great natural way to get rid of fleas and tics in our outside of your home without chemicals.

What are Cruciferous Vegetables?

Good question and I am sure you are including many of these in your daily diet.  Broccoli, cauliflower, brussel sprouts, bok choy, kale to name a few are all member of the cruciferous or cabbage family of vegetables.  Other cruciferous vegetables include arugula, collards, mustard greens, rutabaga, turnip greens, and watercress.  They get their name from their 4-petaled flowers which look like a crucifer (New Latin for cross bearing) or cross.

 These are super-veggies that may help lower your risk of cancer and cardiovascular disease.  They are rich in fiber, vitamin C and folate.  Some are also sources of calcium, beta carotene and vitamin B6. 
Good for weight loss:  Fiber is very important for weight loss and helps you feel full and control your hunger.  I find broccoli and cauliflower good foods to snack on. Fiber helps lower cholesterol and blood pressure.  Many of the cruciferous vegetables are high in fiber. 

Cooking:  It is best to eat these vegetables raw or lightly steamed to keep their health benefits.  To keep the most nutrition be sure not to overcook.  Many of these vegetables are great additions to omelets, dips, soup, stews, salads, casseroles, and snacks.  Even most kids will eat broccoli and cauliflower raw.  We need to introduce these raw vegetables to children early to help them develop healthy eating habits.

Note: when you buy broccoli be sure it is dark green and firm.  You do not want light green tops or limp bendable broccoli for that is old.  One of my favorite ways to serve these vegetables is with olive oil plain or with lemon, garlic, herbs, or chili peppers.  They are also very good in stir fry.

For improved weight loss benefits and overall health be sure you are including some of these cruciferous vegetables in your daily eating plan.  Get creative and included them in your favorite recipe.

References
Bauer, Joy. (2013).  Everyday Health.  Retrieved from Food Cures at JoyBauer.com.
Home Cooking Magazine. Retrieved from TLC-How StuffWorks.com
Magee, Elaine, MPH. RD.  WebMD. com Food and Recipes.