Thursday, October 18, 2018

Turmeric-Spiced Shakshuka With Delicata Squash


 Shakshuka, a North African dish of eggs poached in tomato sauce, is popular throughout the Middle East and elsewhere, and for good reason: It makes a great breakfast or brunch ... or lunch … or dinner. It’s also the edible equivalent of wrapping yourself up in a blanket. Our take on the dish includes delicata squash, a variety with a particularly thin, tender skin that doesn’t require peeling before roasting. You can also use a small acorn squash.

Turmeric-Spiced Shakshuka With Delicata Squash
Serves 4

You’ll need:

  • 1 delicata squash, halved lengthwise
  • 3/4 teaspoon fine sea salt, divided
  • 3 teaspoons sunflower seed oil or canola oil, divided
  • 1/2 yellow onion, diced (1/2 cup)
  • 3 cloves garlic, chopped
  • 1 1/4 teaspoons ground turmeric
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon red pepper flakes, or to taste
  • 1 (15.5-ounce) can diced 365 Everyday Value Organic Fire Roasted Tomatoes or regular diced tomatoes
  • 4 large cage-free eggs
  • 2 tablespoons chopped fresh parsley or cilantro leaves
  • A few pinches of flaky sea salt (such as Maldon)
  • Freshly ground black pepper
Preheat oven to 400°F. Scoop out squash seeds with a spoon and discard. Cut squash into 1/2-inch-thick slices. In large bowl, toss squash with 1/4 teaspoon fine salt and 1 teaspoon of oil. Line a sheet pan with parchment paper and place rings in single layer on parchment. Roast until tender, about 15 minutes.

Meanwhile, in medium (9-inch) ovenproof skillet, heat remaining 2 teaspoons oil over medium heat. Add onion and garlic and cook until softened, about 5 minutes. Stir in turmeric, cumin and pepper flakes, and cook, stirring, 30 seconds. Add tomatoes and remaining 1/2 teaspoon fine salt. Bring to boil, adjust heat and simmer 5 minutes.

After removing squash from the oven, one at a time, break eggs into a small cup. Make indentations in the tomato mixture with the back of a spoon and gently slide an egg into each indentation; leave space between eggs so they remain separate. Nestle squash near the eggs. Place skillet in oven and bake just until eggs are set, 8 to 10 minutes. Sprinkle with parsley, flaky sea salt and black pepper. Enjoy!

Friday, September 7, 2018

Dapper Red Snapper Parchment Paper Packets





4 (6 ounces each) red snapper fillets
3 teaspoons fish seasoning
3/4 cup matchstick cut peeled carrots
3/4 cup matchstick cut red bell pepper
4 teaspoons small drained capers
1 large lemon
6 ounces rice pilaf
4 tablespoons   Manischewitz® Creamy Horseradish Sauce with Dill


Preheat oven to 375 degrees F. Cut four 15 x 12 inch pieces of parchment paper, fold in half lengthwise creasing firmly. Trim each into a large heart shape then place on large baking sheet. Rinse and pat dry fish fillets then season both sides with fish seasoning. Open paper hearts and place fillets close to crease then lay equal amounts of carrots, red bell pepper and capers on top of each. Finely zest lemon and sprinkle 1/2 teaspoon over each fillet, cut lemon in half then squeeze juices into a small bowl, removing seeds. Drizzle the top of fillets with lemon juice. Fold parchment paper over fish then starting at the rounded edge of hearts pleat and crimp edges together to seal. Bake at 375 degrees F until parchment is puffy, about 18 minutes. While fish is baking, prepare rice according to package directions. To serve, place a heart packet onto each of four dinner plates and cut tops open and top each with 1 tablespoon horseradish sauce. Fluff prepared rice with fork and serve with fis

Wednesday, August 29, 2018

Apple Salad with Pork Patty

 (1 serving)
1/3 lb. ground pork
Sea salt and black pepper, to taste
¼ lb. carrots
5 Brussels sprouts, trimmed and thinly sliced
1 apple, cut into matchsticks
2 tbsp chopped hazelnuts
2 tbsp minced red onion
2 tbsp balsamic vinegar
1 tbsp olive oil
1 tsp Dijon mustard
1 garlic clove, minced
Mix the pork with salt and pepper. Form the mix into a patty, and grill on your barbecue or in a
350F oven for 20 minutes
While the burger is cooking, prepare the carrots by shredding them using a food processor or
cheese grater, or simply thinly slice them. Toss the carrots with the brussels sprouts, apple, red
onion, and chopped hazelnuts. Set aside
Whisk the balsamic vinegar, olive oil, Dijon mustard, garlic, salt and pepper together
Pour the dressing over the salad, toss to coat, and serve alongside the pork patty

The Secret Ingredient to Feeling Good in your Body podcast

 The state or feeling of being pleased or gratified.   A source of enjoyment or delight
an agreeable or enjoyable sensation or emotion:
2. something that gives or affords enjoyment or delight
a feeling of happiness, satisfaction graifcation

 Marla Mervis-Hartmann Teds Talk


Do you love your body?

As creator of Love Your Body Love Yourself, Marla Mervis-Hartmann assists women in finding a “YES!” to that question.
After years of struggling with her own dysfunctional body-relationship Marla has transformed her experiences into services to help women honor & appreciation for their bodies.
Professionally, Marla has been featured at TEDx Salinas. She was the leading body image expert & Reiki Master at Journey Malibu, a Rehabilitation center. Marla has followed her passion for women’s health down many paths including women’s sexual wellness; postpartum care; Restore Your Core educator; Tantra teacher certification & Yoga teacher training.This collected body of knowledge shines through in her offerings of Love Your Body Love Yourself. In her work, Marla is devoted to empowering women to feel good about themselves & to live a thriving life.
She lives in LA where she works as a coach, speaker, facilitator & Reiki Master/Teacher.

her message helps women love their bodies and love themselves. 
she assist women who can’t stop thinking about what they look like.
 They hate their bodies and feel controlled by food. 
These women think about food A LOT. These women have big dreams and visions 
for their lives, however are stuck in the diet/binge cycle. They want to stop dieting, b
\ut are afraid of gaining weight. They eat secretly and then eat more because they 
feel guilty for eating in the first place. Gaining or maintaining weight is their highest priority. 
Through her own tumultuous experience with an eating disorder and recovering through Reiki, 
Tantra and other spiritual practices, today she will share her my own experience with an
 eating disorder and The Importance of Pleasure in your relationship with Food, your body 
Exercise  and the
Importance of Pleasure in loving oneself

Tuesday, August 21, 2018

Healthy Garlic Bread

1 c. shredded mozzarella
2 tbsp. cream cheese
1 tbsp. garlic powder
1 tsp. baking powder
Kosher salt 
1 large egg 
1 tbsp. butter, melted
1 clove garlic, minced
1 tbsp. freshly chopped parsley
1 tbsp. freshly grated Parmesan
Marinara, warmed, for serving
  1. Preheat oven to 400° and line a large baking sheet with parchment paper. In a medium, microwave-safe bowl, add mozzarella, almond flour, cream cheese, garlic powder, baking powder, and a large pinch of salt. Microwave on high until cheeses are melted, about 1 minute. Stir in egg. 
  2. Shape dough into a ½”-thick oval on baking sheet. 
  3. In a small bowl, mix melted butter with garlic, parsley, and Parmesan. Brush mixture over top of bread.
  4. Bake until golden, 15 to 17 minutes. Sliceand serve with marinara sauce for dipping.

Thursday, August 16, 2018

Food Addiction




What is it?

Food is essential to human survival and is an important aspect of our wellness, food can be our medicine, in addition to a means of pleasure and enjoyment.  Food not only provides needed sustenance, it also adds a gratification factor through various tastes, smells, textures, etc.  However, for many individuals, food can become as addictive as drugs are to a substance abuser.
For men and women suffering from a food addiction, highly palatable foods (which are often rich in fat, sugar, and/or salt) trigger chemical reactions in the brain that induce feelings of pleasure and satisfaction.  This reaction has been explained as comparable to an addict’s response to their substance of choice, as it activates the same brain reward center.
Food addicts become dependent upon the “good” feelings that are obtained from consuming certain foods, which often perpetuates a continued need to eat, even when not hungry.  These behaviors generate a vicious cycle.  As the food addict continues to gorge upon foods that induce pleasurable feelings, they often overindulge and eat beyond what is required for satiety and normal nutrition.  This can lead to several.
This can lead to several physicals, emotional, and social consequences, such as digestive issues, heart disease, obesity, low-self esteem, depression, and isolation.  A food addict will often re-engage in these destructive behaviors, even amidst undesired consequences, due to the need for induced feelings of pleasure.
Because of the ferocious cycle of food addiction and the detrimental consequences associated with this behavior, it is crucial that professional help is sought and trying NaturaEase the award winning natural food addiction supplement. If you or a loved one has been struggling with an addiction to food, consider the possibilities of a life free of this burden. You can find peace from a food addiction by seeking the appropriate care and help you need.

Causes of Food Addiction

Food addiction is likely the culmination of several factors that interplay in the overall cause of this disorder.  A man or woman may develop an addiction as a result of biological, psychological, or social reasons.  Biological causes that may influence the progression of a food addiction might include hormonal imbalances, abnormalities in various brain structures, side effects from the use of certain medications, or having family members with this type of addiction issues.
A food addiction might also be the result of psychological factors.  Factors included in this category might include emotional or sexual abuse, being a victim or survivor of a traumatic event, having an inability to healthily cope with negative situations, chronic low-self esteem, or experiencing grief or loss.
Psychological factors such as these can influence an individual to use food as a coping mechanism to relieve the painful emotions that may have resulted.  Lastly, there are social implications that may be involved with food addiction, including factors such as disturbances in family function, pressure from peers or society, social isolation, child abuse, lack of social support, and stressful life events.
Food addiction can also be associated with other co-occurring disorders, such as eating disorders or substance abuse.  Because food addiction is a complex mental health issue that can have serious complications if left untreated, it is highly recommended that professional help be sought to effectively heal from this disorder.

Signs and Symptoms

Food addiction can be recognizable by numerous signs and symptoms.  The following are possible symptoms of food addiction:
  • Gorging in more food than one can physically tolerate
  • Eating to the point of feeling ill
  • Going out of your way to obtain certain foods
  • Continuing to eat certain foods even if no longer hungry
  • Eating in secret, isolation
  • Avoiding social interactions, relationships, or functions to spend time eating certain foods.
  • Difficulty function in a career or job due to decreased efficiency
  • Spending significant amount of money on buying certain foods for bingeing purposes
  • Decreased energy, chronic fatigue
  • Difficulty concentrating
  • Sleep disorders, such as insomnia or oversleeping
  • Restlessness
  • Irritability
  • Headaches
  • Digestive disorders
  • Suicidal ideations
If you or your loved one has been experiencing any of these above symptoms as a result of food addiction, seek out professional help immediately to work through these pertinent issues.

Food Addiction Effects

If you or your loved one had been struggling with a food addiction, you may understand the implications this may have on the various aspects of your life.   If a food addiction is left ignored or untreated, it can rapidly begin consuming your life, creating damaging and chronic symptoms.   Understanding how food addiction may affect the different aspects of your life may encourage you to get the help you need and deserve.  The following are some of the effects of food addiction:

Physical Effects

- A food addiction can result in many negative physical consequences on the body as an excess of food is consumed.  These are some physical effects that may be experienced:
  • Heart disease
  • Diabetes
  • Digestive Problems
  • Malnutrition
  • Obesity
  • Chronic fatigue
  • Chronic pain
  • Sleep disorders
  • Reduced sex drive
  • Headaches
  • Lethargy
  • Arthritis
  • Stroke
  • Kidney/Liver Disease
  • .
  • Osteoporosis

Psychological Effects

– Food addiction can be debilitating to mental health, especially if there is a lack of support or inadequate help.  Some of the psychological effects that may be experienced include:
  • Low self-esteem
  • Depression
  • Panic attacks
  • Increased feelings of anxiety
  • Feeling sad, hopeless, or in despair
  • Increased irritability, especially if access to desired food is restricted
  • Emotional detachment or numbness
  • Suicidal ideation
Finally, food addiction can have an impact on your social life and relationships.  Social effects of food addiction include:
  • Decreased performance at work or school
  • Isolation from loved ones
  • Division within family units
  • Lack of enjoyment in hobbies or activities once enjoyed
  • Avoidance of social events or functions
  • Risk of jeopardizing finances or career

Food Addiction Treatment

If you or a loved one has found yourself stuck in the vicious cycle of a food addiction, you have likely experienced a roller coaster of emotions, including despair, frustration, and hopelessness.  Living with a food addiction may be preventing you from enjoying a life you once lived, though the possibility for healing always exists.
By seeking the appropriate help and care you need, you can find the resources to address your food addiction in an effective manner.  Thankfully, there are specialized food addiction treatment centers that can help you approach this disorder in a holistic and comprehensive manner.  Food addiction treatment centers offer multi-specialty treatment that will focus on and address medical issues and nutritional concerns while integrating psychotherapy.
There are also a myriad of support groups that you can become involved with, such as Food Addicts Anonymous, Overeaters Anonymous, and Food Addicts in Recovery Anonymous.  These groups are 12 step based programs that effectively address food addiction on the physical, emotional, and spiritual aspects, offering much needed support to individuals seeking to heal from their addiction to food.

Thursday, August 2, 2018

Self love

 self-lovee has often been seen as a moral flaw, akin to vanity and selfishness.[1] The Merriam-Webster dictionary later describes self-love as to "love of self" or "regard for one's own happiness or advantage".   However, throughout the centuries this definition has adopted a more positive connotation through self-love protests, the Hippie era, the new age feminist movement as well as the increase in mental health awareness that promotes self-love. this is now concider a desirable rather than a narcissistic characteristic

  but most people still have no clue what that even means! It really means something different for each person, because we all have many different ways to show that we love ourselves. The real question is, why should we even care? I realized the incredible importance of loving yourself unconditionally. Not just when you are your perfect shining self.
When your cooking totally rocks, you’re having one of those awesome hair days, you say the right things, you smash out your work and personal projects, you light up the room and bluebirds follow you everywhere.
You have to love yourself on the bad days too.
I've found that when I feel my lowest, when my body has been the most sick and when I am bombarded with the most self-deprecating thoughts, the only thing to pull me up and out is drenching myself in self-love.

 Know that your body is a loving vessel.
Treating your body like a loving vessel will not only boost your self-love, but also your energy. Be intentional about what you put into your body, not only because you want to look good but because you want to feel good. Feeding your body nutrient-rich foods will have you oozing love out of every pore.

I choose to feel good about myself each day.

I like many things about myself. I am fun, interesting, intelligent, and kind. With so many positive attributes, it is easy for me to have a positive opinion of myself.

I am proud of myself and strive to be even better each day.

I do have flaws. After all, I am human! I can still feel good about myself. I realize that the parts of me that lack perfection help make me unique and are just as valuable as my best parts.

I accept that everyone has flaws and weaknesses. That includes me, too. I focus on my strengths.

On those rare occasions I do feel bad about myself, I remind myself how wonderful I truly am. I list my positive qualities and all the successes I have enjoyed throughout my lifetime.

My positive qualities grow each day, and my successes are increasing in number.

I make it a point to help others feel good about themselves, too. Everyone deserves to feel good about themselves. I make the world a better place when I feel good about myself and I help others to do the same.

Today, I make a conscious choice to feel good about myself. I am pleased with the person I am and the person I am becoming.

Self-Reflection Questions:

1. What are my best qualities? Why do I consider those qualities to be my best?
2. How does it affect my life when I feel bad about myself?
3. When I feel good about myself, how does it impact my day? How can I feel good about myself more often?

 Know that your body is a loving vessel.
Treating your body like a loving vessel will not only boost your self-love, but also your energy. Be intentional about what you put into your body, not only because you want to look good but because you want to feel good. Feeding your body nutrient-rich foods will have you oozing love out of every pore.

Wednesday, August 1, 2018

Fill Up on These Fat-Burning Lunch Ideas

 Trying to slim down? Make one of these healthy lunch recipes featuring foods  that can help you lose weight.

When it comes time for lunch, you want to keep that metabolism up by choosing ingredients that will help you to keep burning more fat for the rest of the day. These lunches provide a good balance of nutrients that are going to help you stay on track around midday. 

Grilled Chicken and Veggies 
It doesn’t get much simpler than this! You can make a grilled chicken dinner the night before and save leftovers for lunch, or grill some chicken cutlets, slice them up, and put them in individual containers for lunches. You can also try using a rotisserie chicken and cutting it up for your lunches. Choose your choice of veggies for this healthy lunch, such as going with summer veggies like corn, squash, and zucchini, or you can add a southwestern flair by adding in some bell peppers, black beans, corn, and tomatoes. There is really a lot of room for customization with this type of healthy, fat burning lunch. 

Turkey and Avocado Sandwich 
This sandwich can be made either as a simple cold sandwich, or into a melt like a grilled cheese. IF you want to do a melt, you can make it an open-faced sandwich on the grill and use just one slice of cheese on one slice of spout bread. The other half of the bread can contain the  meat and avocado, plus any other veggies you want. When both slices are heated up and browned, remove them from the grill and press them together. It is super easy! You can customize this with any deli meat or veggies you want.
Quinoa Salad 
Here is another healthy and delicious lunch that is light enough for a quick lunch, but is also filling. Quinoa is a type of grain that contains a lot of protein and iron, plus can be combined with just about anything. You can have just quinoa and chopped veggies, add in some lean protein, or top a bed of lettuce and veggies with the cooked quinoa. It is very versatile with a mild nutty flavor that goes great with a lot of other seasonings and herbs. Plus, as a whole grain, quinoa and the veggies you mix it with are going to be perfect for burning more fat. If you make quinoa for dinner and have some leftover, add it to a container to use for a lunch later in the week

My refreshing summer stone fruit salad recipe 

What you’ll need:
Peaches and/or nectarines
Mint leaves
Chopped toasted hazelnuts or pine nuts
Apple cider vinegar (optional)
Drizzle of olive or avocado oil (optional)
Sprinkle of sea salt (optional)

Wednesday, July 25, 2018

How to Pick the Best Olive Oil


Olive trees themselves have been around for many thousands of years. With a long history dating back to ancient civilizations, olive oil is said to be one of the most important and healthiest  Bible foods. It’s a staple of the Mediterranean Diet and has been included in the diets of some of the world’s healthiest, longest-living people for centuries — like those living in the blue zones. Why? Because olive oil benefits are extensive and amazing.
Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients, which explains why there are so many olive oil benefits. Extra virgin olive oil benefits include lowering rates of inflammation, heart disease, depression, dementia and obesity. But with all of that in mind, unfortunately, not all olive oil is created equally — not even all of the “extra virgin” kinds have the requisite olive oil benefits!
Olive oil is made from the fruit of the olive tree, which is naturally high in healthy fatty acids. There are several types of olive oil on the market today, including extra virgin olive oil, virgin olive oil and regular olive oil — but research shows that extra virgin olive oil benefits are more abundant than the other varieties.

Something that many people don’t realize is that it’s common for “extra virgin olive oil” purchased in most major grocery stores to be laced with GMO canola oil and herb flavors. Many store shelves are lined with fake olive oil options. A CBS report found that up to 70 percent of the extra virgin olive oil sold worldwide is watered down with other oils and enhancers, thanks to the Mafia corruption involved in the production process. (1) (Yes, you read that correctly.)
Manufacturers do this in order to make the fake oils taste more like real olive oil, but in fact, they’re far inferior products with way fewer health benefits than the real thing. In fact, consuming this type of modified olive oil can actually pose some real risks to your health, so you’ve got to know which kind is the best to buy in order to get the most olive oil benefits you can.

Price points

A quart or a liter of EVOO should cost you between $8 and $40. I personally have found that the truly good oils hover in the $25 per bottle range and higher.

2. Smell and taste (not color)

This is what triggered Tom Mueller to investigate – the taste and smell of the supposed high-quality olive oils. Many people think that a good olive oil needs to be buttery and sweet – this is not correct. In fact, olive oil tastes this way when it has been diluted with tasteless vegetable oils.
A true extra virgin olive oil is pungent (from the presence of grasses, tomatoes, and artichokes) and bitter (from the polyphenol content). That can be off-putting – many people think it’s due to rancidity – it’s not.
A good EVOO is supposed to make your throat scratch a little.
Tom Mueller says: “Seek out freshness, choosing oils that smell and taste vibrant and lively, and avoid tastes or odors such as moldy, rancid, cooked, greasy, meaty, metallic and cardboard.  Also, pay attention to mouthfeel: prefer crisp and clean to flabby, coarse or greasy.”
Want to conduct olive oil tasting in your own kitchen? Sebastian shows us how. This was my first time – it’s so simple, yet revealing!
 Color is a non-factor – many crooked and fake olive oil makers add green colorant to the oil to make it look fresh. Furthermore, olive oil goes through a natural maturation process from bright green when freshly pressed to golden and then brownish with a green tint when it reaches maturity.

3. Freshness = High polyphenols

Tom Muller writes: “So real extra virgin olive oil is fresh-squeezed fruit juice – seasonal, perishable, and never better than the first few weeks it was made.”
Unlike wine, olive oil does not get better with age – it gets worse – both in taste and medicinal properties. The best practice is to consume it within the first year of pressing.
This is why you may find the Fresh-Pressed Olive Oil Club as interesting as I did – they deliver freshly pressed oils every quarter, rotating suppliers. For example, an Italian EVOO would be at its prime quality when sold in January-March timeframe. But, in other calendar quarters, the freshest oils would come from Chile or Australia.
In this video, Sebastiano Salafia of Frantoi Cutrera explains how freshness of the olive fruit and the processing time and method impacts the level of polyphenols (potent antioxidants) in olive oil. 

4. Labeling 

“Extra Virgin Olive Oil”  – For starters, the bottle must state “Extra Virgin Olive Oil.” That in itself is not enough as many crooks and fakers use it on their labels too.
Harvest date and “best by” date – you now know that freshness matters a lot. Scrupulous EVOO makers would display both dates. Harvest date is very telling because it’s best practice to consume the oil within 12 months from the harvest date. 

Certification – if buying oils from Europe, look for PDO and PGI certification. In Italy, PDO is labeled as DOP (see the bottle) – this means that specific protocols are overseen by a quality control committee. In California, the COOC (California Olive Oil Council) exercises rigid standards as well. 

Organic (not that meaningful here) – to my big surprise it’s not a guarantee of quality. It just means the fruit was grown organically but it does not tell us other quality-impacting details such as: When the olives were picked (Sebastiano explained in the video that less ripe olives generate a lower yield but are higher in polyphenols), the time from tree-to-pressing, heat used during mastication, what else has been added to the oil – are just some of the factors that “organic” label does not guarantee.
Meaningless descriptors – Words that don’t mean anything and are used as marketing gimmicks are “Olive Oil”,“Light” Oil, “Made in Italy”, “Freshly Pressed”, “Bottled in Italy.” Also, pay attention to your own unconscious bias – just because a label shows enchanting rolling hills of a Tuscan estate, it does not mean the product is legit.

5.  Bottle color

Pick a dark bottle. Olive oil gets oxidized quickly with the oxygen that is left in a half-empty bottle. Light penetration speeds up that process.

6.  Filtered or unfiltered?

I used to think that unfiltered olive oil (due to its rustic, authentic look) was automatically superior to its filtered counterpart. This isn’t entirely true. UC Davis Olive Center says that the studies are inconclusive and that you need to evaluate additional factors including fruit maturity, type of filters used and shelf life stability.  
According to Sebastiano Salafia from Frantoi Cutrera whom I interviewed, they use large filters as they found that unfiltered olive oil can deteriorate quickly if it contains too many unfiltered particles. This is clearly a large-scale manufacturer’s preventative decision. If you can get an unfiltered EVOO and use it within 6 to 12 months, you should be good.

7.  Your intuition

Use your intuition to distinguish hype from the real deal.

 Pear Cranberry Salad Recipe
with Olive Oil Dressing

 TIME: 5 minutes SERVINGS: 1–2
1/4 cup balsamic vinegar
3/4 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon honey
1 large pinch of sea salt
Black pepper to taste
5 cups mixed lettuces
2 pears, thinly sliced vertically
1/2 cup dried cranberries
1/4 cup raw goat cheese

Put vinegar, olive oil, mustard, honey, salt and pepper in a jar with a lid, and shake well.
Gently toss lettuce with sliced pears in a large salad bowl (optional: grill pear slices briefly). Add enough dressing to just coat. Top with dried
cranberries and goat cheese.

Tuesday, July 24, 2018

Fat-Burning Snack Ideas

Fat-Burning Snack Ideas 
If your mission is to lose weight, then burning fat should be at the top of your list. One way to do this is by picking some good fat-burning snacks. The following snacks are really easy to grab and take with you, but also burn lots of fat and get you on the path of weight loss. 
Figs are a type of fruit that not many people are familiar with. They have a lot of fiber, are sweet like some of your other favorite fruits, and can fill you up quickly. Figs help you to curb your cravings and reduce your appetite by filling you up, but they also help to burn fat at a faster rate. They are ideal when you are trying to find an easy snack you can just grab on your way out the door, but something light that is going to help you burn fat during the day. You can get either fresh or dried figs. 
Kale Chips 
Another type of snack that is healthy and will also help to burn more fat is kale chips. These can be purchased in a health food store, or you can easily make them yourself. By making them on your own, you reduce the sodium and other additives, plus you save quite a bit of money. All you need to do is cut kale into smaller pieces, put it on a cookie sheet and drizzle olive oil with some sea salt and pepper. Bake them for about 15 minutes or until crisp and store in a plastic bag or container. These are filling and super low in fat, plus kale is great for burning more fat. 
In terms of nuts, pistachios are one of the most delicious, and also happen to be one of the best options when you want to burn more fat. Sure, they might be a little higher in calories than what you are used to, but this is healthy fat. Eating them as a snack keeps the carbs low and your protein and energy high. Put them in portion bags that you can quickly grab and throw in your purse or lunch bag on your way out the door. This will prevent you from over-indulging in them, but make sure you always have a healthy snack with you. 
Avocado is another fat-burning food that is easy to enjoy as a snack. Open up an avocado and just sprinkle some salt on it, or you can enjoy it mashed with some salsa, similar to avocado. Dip some veggies in it and you’re good to go. 

Avocado Whip

Sick of guacamole? Try this even creamier alternative, which gets its distinctive flavor from tahini and takes just five minutes to prepare.

Serve it as a dip for veggies, or use it as a spread on sandwiches. Either way, you'll get plenty of heart-healthy monounsaturated fats to help speed metabolism and keep you feeling full.Avocado speeds up your metabolic rate because its combo of essential fatty acids, good-for-you fats, and antioxidants help to reduce inflammation.


  • 2 avocados, pitted and peeled
  • 1/4 cup fresh lime juice (2-3 limes)
  • 1 tablespoon tahini
  • 1/4 cup chopped onion
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon fresh pepper

How to Make It

Step 1
Combine all in a food processor; process until smooth (about 30 seconds). Transfer to serving dish. (To make up to 6 hours ahead, set aside 1 TBSP lime juice; drizzle over surface and cover with plastic wrap. Refrigerate.) Garnish with fresh pepper.

Friday, July 20, 2018

Be an Inspiration to others

 So, what is inspiration and how can you tap into it when you need to become inspired?
The Oxford Dictionary defines inspiration as:
- imparting a divine influence on the mind and soul it means that you inspire others to either emulate you or to do better because of you.

so something that inspires you arouses feelings and thoughts within you, or influences you in some way.
 The people who have inspired me are often those people who have led difficult lives but overcome challenges, smiling as they do so, and making a difference, however small, to those they meet. My grandma was an inspiration to me. She had very serious health issues for most of her life yet she never complained, never moaned and was always cheerful. She touched the lives of everyone she met, and she was always ready to help anyone who needed it – regardless of her own needs.

 It's never too late to change your life for the better. You don't have to take huge steps to change your life. Making even the smallest changes to your daily routine can make a big difference to your life.

Understand that you can be an inspiration to others, no matter what you feel you have or have not achieved. Even if you feel that you have not yet reached the endpoint, and even if you feel like you have reached a low point, you have the ability to inspire. No matter who you are, giving back and inspiring others comes equipped with many benefits. You never know who you’re going to impact when you give — and you never know who might be in position to reciprocate if you ever find yourself in a time of need. Giving back leaves a legacy that will live on far longer than you will. You will be amazed at the way inspiring others makes you feel. In fact, it is the only feeling that rivals the one you get when you realize you have achieved your dream.

You cannot change anyone, but you can be the reason someone changes.
 Be the positive impact on the lives of others.”

 Losing weight is all about forgetting who you are and remembering who you want to be.

Sunday, July 15, 2018

Vinegar Detox: Does It Work?

Until now, you may have thought that apple cider vinegar (ACV) is only good for dressing salads. People across the globe use ACV in a number of other, more medicinal ways. In fact, many even use it as the central ingredient in what is called an apple cider vinegar detox. The idea is that raw, unfiltered ACV still has “the mother” in it. The mother contains good bacteria for the gut, vitamins, minerals, and enzymes. It’s normal for ACV with the mother to be murky or cloudy.
The use of apple cider vinegar for detoxification, diet, or other benefits goes back thousands of years. Some claim the father of medicine, Hippocrates, promoted ACV’s health qualities as far back as 400 B.C. More recently, makers of Bragg apple cider vinegar have been touting its health advantages since 1912 (1).

The body is able to detoxify itself. There isn’t much scientific research to support the argument that detox diets remove toxins from the body (2). Many people use a detox diet to begin changing their diet, remove processed foods from their menu, and then introduce healthier whole foods. The supposed benefits you may gain from an ACV detox are both internal and external.
They include:
  • giving the body a good dose of enzymes
  • increasing potassium intake
  • supporting a healthy immune system
  • helping with weight control
  • promoting pH-balance in the body
  • aiding with healthy digestion
  • adding good bacteria for the gut and immune function
  • helping to remove “sludge toxins” from the body
  • soothing skin and helping to keep it healthy
  • healing acne when used externally
You may hear that ACV helps to reduce appetite and even burn fat (3). There is also evidence to suggest that adding ACV to the daily routine may help with type 2 diabetes and high cholesterol

The basic “health drink” recipe is as follows (4):
  • 1 to 2 tablespoons of raw, unfiltered apple cider vinegar
  • 8 ounces of purified or distilled water
  • 1 to 2 tablespoons sweetener (organic honey, maple syrup, or 4 drops of Stevia)
There are many variations on this basic drink. Some include adding lemon juice. Others add a dash of cayenne pepper. With an apple cider vinegar detox, you consume this type of drink regularly for a set period of time — several days to a month or more. Many people choose to consume it three times each day: upon waking, mid-morning, and again mid-afternoon (5).

There isn’t any formal research specifically about apple cider vinegar as part of a detox diet. Much of the information you will find online is purely anecdotal and should be read with caution.
This isn’t to say that the health properties of ACV haven’t been examined. For example, there is a growing body of research related to ACV and its impact on type 2 diabetes. In one small study, consuming this ingredient lowered both blood glucose and insulin in 12 diabetic subjects. Not only that, but the subjects’ fullness after eating bread increased (6).
When it comes to weight loss, there are a few studies that support ACV’s powers. One out of Japan revealed that obese rats who drank ACV daily lost more body weight and fat mass than the rats in the control group (7). The waist circumference and triglyceride levels for rats in the groups that consumed ACV lowered significantly as well.
In yet another study, apple cider vinegar lowered the LDL, triglyceride, and cholesterol levels in 19 people with hyperlipidemia or high blood fats (8). The results suggest that regularly consuming ACV may even be a good way to prevent atherosclerosis in people at high risk of developing this complication and other heart issues.
However, these studies were either conducted on animals or very small sample groups of people. Larger-scale studies on humans are still needed.
Because evidence surrounding apple cider vinegar is largely anecdotal, we curated comments from Amazon reviews left by people who tried the detox:

Before you start guzzling lots of ACV, make sure it’s diluted with water. Apple cider vinegar in its pure form is acidic and may erode tooth enamel or even burn your mouth and throat (9). If you do choose to do the detox, be sure to rinse your mouth with water after drinking the vinegar. You may even want to drink it through a straw. Even just one glass a day may be enough to negatively affect your teeth.
ACV may also interact with different medications or supplements you are taking. In particular, it may contribute to low potassium levels if you’re taking diuretics or insulin. If you are on such medications, be sure to let your doctor know if you plan to consume apple cider vinegar regularly or if you plan to try an ACV detox.
People who have tried an apple cider detox do share that you may have some nausea or stomach discomfort after drinking it. This discomfort is usually worse in the morning hours when your stomach is empty.

While there isn’t a huge body of research to suggest ACV is a miracle health cure, the testimonials and reviews you’ll find online can be compelling. Trying an apple cider vinegar detox is likely safe for most people. In the end, the best way to “detox” your body may be to stop taking in sugars and processed foods and eat a healthy diet rich in whole foods — fresh fruits and vegetables, whole grains, and lean proteins. If you’re still interested in ACV, it’s a good idea to check with your doctor before adding this ingredient to your diet, especially if you’re on medications or supplements.

Saturday, July 14, 2018

Weekly inspirational stories and motivations.

Welcome to the new  weekly inspirational stories and motivations. This is a new addition to the Get Healthy Lose weight podcast. Along with regular episode, I have decided to share with you  some of my inspirational and motivational support   I want you to know I am here to  support  you with your health and weight loss goals.  This something I do day for my clients I send them a brief text message every morning letting my clients know that I care and that I am always here for them.  Clients have let know how much this has meant to them and  that this is one of their favorite things within my programs and courses. So I thought you also may enjoy and get some benefits by listening to a weekly supportive voice.

  So what is Motivation is the reason for people's actions, desires, and needs  Motivation is literally the desire to do things. It's the difference between waking up before dawn to pound the pavement and lazing around the house all day. It's the crucial element in setting and attaining goals—and research shows you can influence your own levels of motivation and self-control. So figure out what you want, power through the pain period, and start being who you want to be.

Today I choose

I choose healthy alternatives.

I have the capacity to live in wellness without sacrificing all my favorite things. I choose healthy alternatives, so I am able to take care of myself while still enjoying life.

Healthy alternatives are available for everything that I like to indulge in.

When I feel like binge watching TV, I accompany that activity with some indoor exercise. Keeping myself moving supports a healthy body and mind. I get to enjoy what I am watching while taking care of my health.

When I am at work, I avoid confining myself to a desk. I take some of my activities outdoors where possible, so I get to spend time with nature. Allowing myself time to be outdoors gives me a sense of serenity that takes me through challenging work days.

My food choices are both tasty and healthy because I make my favorite things from scratch. I control what goes into my body.

I love taking good care of my body through healthy food options.

Instead of shutting out the world around me with headphones, I dedicate some of my commute to active listening. Absorbing the world around me keeps me grounded and connected to others.

Today, I recognize that the quality of my existence relies on the choices I make for my life. Choosing wisely results in more favorable outcomes. My ultimate priority is living with as much health, energy, and vibrancy as possible.

Self-Reflection Questions:

1. What adjustments can I make to further enhance my healthy life?
2. What are some habits that I feel compelled to break?
3. How do I assess the suitability of a decision for my life?

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