Tuesday, September 26, 2017

Nutritional BodyTyping Diet

A cording to some nutritional experts Your body responds uniquely to food -- your fuel is  based on your genetics, biochemical makeup, family history, and your own interaction with your environment. So its believed  you will advance your health (and looks) by discerning your Nutritional Type .

 The science behind Nutritional body Typing is a  system that customizes nutrition based on the way your body reacts to food. Your Nutritional Type determines your individual nutritional requirements and dictates your individual responses to what you eat and drink.

  foods and individual nutrients do not behave the same way in two people with different Nutritional Type/
 That certainly explains why some healthy foods that make other people energetic (and slim) might make you unhealthy, sluggish, bloated, and heavier. And why, no matter how much you try to stick to foods you've been told are 'healthy', or even organic, you may still not feel as good as you'd like to.

 There is a reason for this. It's the result of a giant factor outside your control -- your metabolism

Then, when you factor in environmental stresses that can cause changes in your metabolism and temporarily override your genetics, your personal 'Mission Control' loses control -- unless you know your Nutritional Type .
However, once you discern your  Nutritional Type , and understand your own unique characteristics, you will start choosing foods that move you away from weight  issues, disease, accelerated aging... and towards optimal health and your naturally ideal weight

Nutritional Typing: Not exactly rocket science, but critically important to achieving your other goals in life.
Nutritional Typing will teach you which foods you are designed to eat and the ideal proportions of the types of nutrients you require, whether you are a 'Carb', a 'Protein', or a 'Mixed' type.

Carb Types
Carb Types normally feel best when most of their food is healthy carbohydrates. Yet, there are major differences between classes of carbs such as vegetables and grains. With Nutritional Typing you will discover which carbs are best for your unique physiology.

Protein Types
Protein Types operate best on a low-carbohydrate, high-protein and relatively high-fat diet (healthy fat that is). These ratios are detailed for you in your Nutritional Typing profile to help you make the wisest food choices.

Mixed Types
Mixed Types require food combinations somewhere between carb and protein type groups. This type requires quite a bit of fine-tuning and listening to your body, making it the most challenging type of the Nutritional Typing types.

 Nutritional Typing (NT) is derived from a scientific method of customized nutrition, developed from studying your major body control systems. Clinical observations of hundreds of practitioners working with more than 60,000 people through the past 20 years provided us with critical feedback on what works and what does not.

 In addition to eating the right quality foods for your body, believe it or not, we discovered that it is not enough just to make the right food choices... It is equally important to eat your foods at each meal in the right order!

Many leading Protein Types should eat their meat first. Carb Types should eat their vegetable first. Mixed Types should eat their meat and vegetable together.
When your food is consumed this way, digestive and nutritional efficiency will improve dramatically, shown by:
  • Improved meal satisfaction
  • No need for snacks between meals
  • No more food cravings
 Nutritional Typing was designed to provide you with a painless way to regain control of your health, your weight, your diet, and everything that contributes to 'Command Central' of your personal wellbeing. And that means personal wellbeing all the way down to your mission-critical cellular level

 Timing of Your Food
  • We have learned that it is not only the food you eat but the actual order that you eat your food that can have a major impact on how you respond to that meal.
  Food Quality
One of the most important aspects of Nutritional Typing (NT) relates to food quality. NT advocates the urgency of consuming the highest quality food available.
I advise two important points:
Eat fresh, locally grown, organic food whenever possible.
Eat as much of your food raw as possible, as it helps in preserving the nutrient's vital energy, so your body can use it.
If you do cook your food (which we know most people will), please use our low-temperature guidelines as much as possible to minimize heat damage to your food. If you are familiar with the differences between raw and pasteurized milk, you will appreciate the similarity with cooking your food
Nutritional Typing (NT) focuses primarily on using food for your cellular fuel, and only using supplements when indicated for specialized conditions.

  • NT is simple and easy to implement. But it also includes an element of process-orientation, as opposed to a one-time diagnosis... and also very conscious, aware eating.

Bear in mind that Nutritional Typing is not another diet.
It is only a means to an end which is: Knowing how to truly nourish yourself in the way that you truly need to be nourished. Nourishing your cells according to their unique needs.





Test   http://www.naturalhealthyellowpages.com/metabolic/self_test.html

Low Cooking temperature guidlines


You Too Can Lose Weight Effortlessly

Information from The Mayo clinic
You Too Can Lose Weight and Be Satisfied – Effortlessly
  1. In a recent study about  Vitamin D3 it was discovered that there was a connection between obesity and low levels of Vitamin D3. The research went on to say that getting enough Vitamin D3 will release more leptin. Leptin tells your body you are full. Vitamin D3 also triggers weight loss in the belly reducing the amount of cortisol and storing less fat. Supplementing with 5,000-10,000 IU’s should get you the extra D3 that you need.

  1. L-Carnitine  is an important amino acid that helps increase muscle mass and decrease your fat. It works by converting fat into energy and helps to metabolize sugar. Your body can’t make enough on it’s own so taking 1000mgs per day will help you to metabolize fat.

  1. Polyphenols  are also great at boosting your metabolism naturally. You can find polyphenols in green tea, black tea, blueberries, pomegranates, raspberries, strawberries, blackberries and even dark chocolate.

  1. Quercetin is an amazing antioxidant that helps regulate blood sugar. It’s found in apples, onions, olives, olive oil, parsley, cherries, blueberries, blackberries, red grapes, green leafy vegetables and broccoli. Have some quercetin with every meal…it’s easy to do it! The slower you metabolize your sugar the more successful you will be at losing and maintaining your weight.

  1. Displaced Hunger  – Are you really hungry? Next time you feel hunger pains ask yourself that question. What you might be experiencing is dehydration. Have something to drink and see if you are still hungry. This little tip may actually save you more calories than you think – if you think before you eat.

  1. Omega-3’s  trigger fat-burning in your cells. It also works a lot like Vitamin D by improving your leptin and turning off your hunger pangs. With omega-3’s you’ll want to make sure you are taking a supplement of at least 1,000-2,000 mgs because it’s difficult to get as much as you need in your diet alone.

  1. Protein – Eating plenty of protein will keep you full and satisfied, will give you energy, boost your metabolism and not turn into fat. Your regular grocery store fish and meats lack the amino acids, vitamins and minerals that grassfed beef and wild caught fish contain. You can purchase hormone free, chemical free, organic varieties online and at your local health food stores.

  1. Vitamin B’s  are a necessity if you are stressed. When you are stressed you eat without realizing. You don’t concentrate on your food and may eat foods that you normally wouldn’t. A complex B supplement could be all you need to be less stressed and lose weight.

Did You Know There Are Hidden Culprits of Weight Gain?

  1. If you are still struggling with your weight even after trying the above you might want to have your thyroid or your hormones checked. This could be keeping you from the body you desire and a healthy weight.

  1. Some medications will also have the ugly side effect of unwanted weight gain. Check your prescriptions and speak with your doctor or pharmacist.

  1. Lastly, make sure you are getting 7-8 hours of sleep every night. Lack of sleep causes your metabolism to slow down. Also when you’re tired you will grab foods to give you more energy which are usually simple carbs like chips.
“Take care of your body. It’s the only place you have to live.”
Join my free news letter today and get my guide to clean eating.


Saturday, September 16, 2017

Slow Cooker Burrito Soup




349 Calories PER SERVING


  • Directions

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Monday, September 11, 2017

Garden Tomato Soup


  • 2 pounds diced tomatoes
  • 1 onion
  • 1 stalk celery
  • 1 carrot
  • 8 cloves garlic
  • 2 tablespoons butter
  • 1 tablespoon coarse sea salt, plus more to taste
  • 3 tablespoons tomato paste
  • 1 tablespoon sprouted flour
  • 4 cups vegetable stock
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 1/2 cup raw cream
  • fresh ground black pepper, to taste


  1. Place a pot of water on the stove and let it come to a rolling boil. Place your bowl of ice water next to the stove, so it is easily accessible.
  2. Using a sharp knife, slice a shallow X into the bottom of the tomato (opposite the stem side). Gently place the tomatoes into the boiling water for 20-30 seconds, but no longer.
  3. Remove the tomatoes immediately from the boiling water using a slotted spoon and submerge in ice bath. Now the skin should slide off fairly easily. Once peeled, coarsely chop and set aside.
  4. Chop the onion, celery, and carrot, coarsely. Mince the garlic.
  5. In a large saucepan over medium heat, add butter, onion, celery, carrot, garlic and salt. Sauté until soft, about 10 minutes.
  6. Add tomato paste, and cook, stirring, until lightly caramelized, about 3 minutes.
  7. Sprinkle in flour and cook about 2 minutes more.
  8. Add stock, thyme, bay leaf, and tomatoes, and simmer on medium-low for about 30 minutes.
  9. Remove from heat, remove thyme and bay leaf, and puree with an immersion blender. If you need to use a standing blender, blend in small batches to avoid burning yourself with exploding hot soup. Stir in raw cream, and season with salt and pepper. Serve.




Thursday, September 7, 2017

Intermittent Fasting for women

First off, you may have no idea what intermittent fasting even is, so let me explain. The process of intermittent fasting involves restricting the eating period to an 8-10 hour window, so that you are going between 12 and 16 hours or more with absolutely no food in your system. Water, herbal tea, and black coffee are fine, however.

While this may sound really difficult to achieve, especially if you are someone who likes to eat at night, consider this: If you normally have dinner at 7pm and don’t eat anything until 10am the next day, you are already doing it, because you are going 15 hours without food. Basically cutting out that late night snack might be all you need to make intermittent fasting a part of your routine.
Chances are if you are health and fitness savvy, you’ve heard of intermittent fasting and its benefits for fat loss and overall health.
But did you know that, if you’re a woman, fasting could lead to hormonal imbalance and could lead to fertility issues? Here, we’ll discuss the best ways for women to enjoy the positive aspects of intermittent fasting without putting their health at risk.
 An intermittent fast is a brief fast where, for 12–16 hours or more, you don’t eat anything except water (a few exceptions apply). And while that may sound incredibly difficult to achieve, you might already be fasting without knowing it if you eat dinner at, say, 7 p.m. and break your fast in the morning between 7—10 a.m. — and if you only have water and black coffee or tea between. 

  • Increases energy
  • Improves cognition, memory and clear-thinking (1)
  • Makes us less insulin resistant, staving off fat and insulin related disease by reducing levels of circulating IGF-1 and increasing insulin sensitivity without lowering the resting metabolic rate (2)
  • May improve immunity, lower diabetes risk, and improve heart health (3)
Increases production of brain neurotropic growth factor — a protein that promotes neuron growth and protection — making us more resilient to neurological stress and thus staving off neurodegenerative diseases 

  intermittent fasting can cause hormonal imbalance in women if it’s not done correctly. (5) Women are extremely sensitive to signals of starvation, and if the body senses that it is being starved, it will ramp up production of the hunger hormones leptin and ghrelin.
So when women experience insatiable hunger after under-eating, they are actually experiencing the increased production of these hormones. It’s the female body’s way of protecting a potential fetus — even when a woman is not pregnant.
Of course, though, many women ignore these hunger cues causing the signals to get even louder. Or, worse, we try to ignore them, then fail and binge later, then follow that up with under-eating and starvation again. And guess what? That vicious cycle can throw your hormones out of whack and even halt ovulation. 
In animal studies, after two weeks of intermittent fasting, female rats stopped having menstrual cycles and their ovaries shrunk while experiencing more insomnia than their male counterparts (though the male rats did experience lower testosterone production). (6) Unfortunately, there are very few human studies looking at the differences between intermittent fasting for men and women, but the animal studies confirm our suspicion: Intermittent fasting can sometimes throw off a woman’s hormonal balance, cause fertility problems and exacerbate eating disorders like anorexia, bulimia and binge eating disorder.

  I don’t believe I’ve found a one-size-fits-all approach to nutrition and weight loss. What works for one person may not work for another. That’s why I believe it’s so critical to listen to your body to determine what feels best and is sustainable for you, despite how popular an approach may be, from juice cleanses and detoxes to “caveman” versus vegan diets.
Regarding one strategy that’s currently trending, intermittent fasting, I’ve seen very mixed results. Many men, particularly those who struggle with excess weight and conditions like diabetes or metabolic syndrome, have reported positive results with this semi-fasting approach. But for many women , any type of fasting—whether it be overnight for 16 hours every night, or capping calories at 500 two days a week—has seriously backfired. If you’re thinking of giving it a try, here are four potential unwanted effects to consider.

Rebound overeating

Limiting food intake to just eight hours each day or severely restricting calories a few days a week are two popular fasting approaches. I’ve seen both lead to intense cravings, preoccupation with food, and rebound binge eating, particularly for women.
Some who attempted to cut off eating after 4 p.m. (with the intention of eating again at 8 a.m.) have told me that after hours of lingering thoughts about food, or watching other family members eat, they just couldn’t take it anymore, and wound up raiding the kitchen and eating far more than they would have on a typical night. Others, who attempt to eat no more than 500 calories a day two non-consecutive days each week, often begin daydreaming on fasting days about what they can eat on non-fasting days, and end up eating decadent goodies more often, like baked goods, pizza, chips and ice cream.
The lesson: even if this tactic has worked miracles for a friend, co-worker, or family member, if it leaves you in a food frenzy, it’s not the best approach for you.

 Poor sleep

I’ve tried intermittent fasting myself, and like clients and others I’ve talked to, it interfered with my ability to fall asleep and stay asleep. This effect can not only wreak havoc with daytime energy, but a plethora of studies have shown that sleep length and quality are strongly associated with weight control.
Too little sleep has been shown to increase hunger, up cravings for sweet and fatty foods, reduce the desire to eat healthy foods like veggies, and trigger excessive eating overall and weight gain.
For these reasons, I don’t believe that fasting is an optimal strategy for many people. In fact, some clients have told me they got out of bed at 3 a.m. after waking up, and you guessed it, wound up either eating, drinking alcohol, or both, in order to fall asleep—not a good recipe for weight loss or wellness. 
 Fewer nutrients
As a nutritionist, one of my biggest pet peeves with fasting is that I’ve seen it compromise overall nutrition by limiting the intake of veggies, fruit, even lean protein and healthy fats, which are strongly tied to keeping metabolism revved, boosting satiety, and reducing inflammation—all critical for weight control. I think this is especially the case when people become focused on calorie counts rather than food quality.
If you do decide to try intermittent fasting, or even a modified version, make every morsel count by sticking with naturally nutrient rich whole and fresh foods rather than processed “diet” products.

Muscle loss

Unfortunately, fasting doesn’t trigger your body to break down only your fat reserves. While that would make weight loss so much easier, metabolism is a bit more complex. Your body burns a combination of fat and carbohydrate and after about six hours or so, when carbohydrates aren’t being consumed and your body’s “back up” stores in your liver have been depleted, you begin to convert some lean tissue into carbohydrate. The ratio of how much fat to muscle you lose may vary depending on your body composition, protein intake, and activity level, but again, this is where I’ve seen women and men experience different results.
Research shows that in postmenopausal women, a higher protein intake is needed in order to lose less muscle mass (not offset the effect completely), but many women tell me that when they fast they crave carbs, which may lead to a loss of muscle while maintaining body fat—the opposite of their intended goal. Bottom line: again, think through what feels good and in sync with your body’s needs, and remember, sustainability is key! http://www.mercola.com/infographics/intermittent-fasting.htm

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  Intermittent Fasting
Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body's ability to burn fat. Embed this infographic on your site to serve as a guide for you to create a healthy eating plan, and reap the many benefits of fasting done the right way. Use the embed code to share it on your website or visit our infographic page for the high-res version.
<img src="http://media.mercola.com/assets/images/infographic/intermittent-fasting.jpg" alt="Intermittent Fasting" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">"<a href="http://www.mercola.com/infographics/intermittent-fasting.htm">Intermittent fasting</a>" is not a form of starvation but a way for you to time your meals to maximize your body's ability to burn fat. Embed this infographic on your site to serve as a guide for you to create a healthy eating plan, and reap the many benefits of fasting done the right way. Visit our infographic page for the high-res version.</p>

Healthy Homemade Mayonnaise And Ketchup


  • 1 organic, pasture-raised whole egg
  • 1 tsp. organic Dijon mustard
  • ¼ + 1/8 tsp. fine Himalayan salt
  •  1 cup coconut oil
  • 1¼ tsp. organic apple cider vinegar

  1. In a small food processor, mix the egg, mustard and salt with the processor still running; add the coconut oil, drop by drop, until the mixture begins to thicken.
  2. Without stopping the machine, add the remaining oil in a thin stream.
  3. When the oil has been incorporated, slowly add the cider vinegar. Adjust the seasoning to taste.
  4. The mayonnaise will keep three to five days in the refrigerator. Note that this recipe can be halved — to divide an egg when cutting a recipe in half, first beat the egg, and then measure out half of the egg. Save the rest for another use.


  • 6 oz. organic tomato paste
  • ¼ cup organic honey
  • 1 tsp. fresh lemon juice (a squeeze)
  • ¼ cup water (you can add more if you want it runnier)
  • ¾ tsp. Himalayan salt
  • ¼ tsp. onion powder
  • 1/8 tsp. garlic powder

  1. Whisk the ingredients together and add to a small saucepan over medium heat.
  2. Reduce heat to a simmer and cook for 20 minutes, stirring often. Let cool.
  3. Store in a glass container or jar. Remember that this ketchup doesn’t contain preservatives so it won’t keep as long. It will keep for up to two weeks in the fridge.