Daily Aha! w/ Dr. Oz

Daily Aha! Drinking alcohol can weaken your muscles by disrupting normal blood flow. Trainers know that your body doesn’t perform optimally for a couple days after a big night out. A study in rats found that high-dose alcohol consumption depleted their calf and psoas muscles by 20 percent. Their hearts weighed 10 percent less, too! These are rat studies, of course, but the indication is that too much heavy drinking for prolonged periods can hurt muscular and heart function in the long run. That occasional glass of wine is great for heart health and can even boost brain power—but those benefits go out the window when you overdo it.

Açaí Sorbet

 

Serves 8

In its pure state, açaí pulp is sour and slightly bitter, but once a little sweetener is added, the flavor resembles concentrated blueberries with a hint of chocolate. "Agave nectar is a good option here because its lower-glycemic-load sugar is a better complement to açaí's phytonutrients," explains Los Angeles-based nutritionist Ashley Koff, RD.

• 4 pure açai pulp smoothie packs (4 oz. each), thawed
• ¾ cup agave nectar
• 2 Tbs. lemon juice

Whisk together all ingredients in bowl. Transfer to 9-inch-square metal baking pan, and place in freezer. Stir with fork every half hour, scraping frozen bits from sides, to keep from freezing into a block. Scoop into bowls, and serve, or store in airtight container up to 1 week.

nutritional information

Per Serving:

• Calories: 132
• Protein: 1 g
• Total Fat: 2.5 g
• Saturated Fat: 0.5 g
• Carbohydrates: 27 g
• Cholesterol: 0 mg
• Sodium: 5 mg
• Fiber: 2 g
• Sugar: 24 g

VeganGluten-Free

WHAT ARE YOU?

Calf’s Liver with Caramelized Onion and Sherry

 Serves 6

Ingredients
... 2 pounds organic calf's liver, cut into 6 pieces
8 slices organic nitrate free bacon, cut into 1/2-inch pieces
2 large onions, thinly sliced
1-teaspoon dried sage
1-teaspoon dried thyme
1-teaspoon salt
1-teaspoon black pepper
1 cup dry sherry

Directions
If you are not a fan of liver, soak it in cultured buttermilk from 20 minutes to 2 hours, this removes some of the bitter flavor of liver and tenderizes it so that it will be more enjoyable if you want all the nutrients this dish has to offer -without the clothes pin attached to your nose.
In a large skillet over medium heat, add bacon and cook until fat has rendered, about 6 minutes. Transfer bacon to paper towels to drain and reserve 3 tablespoons fat in skillet. Reserve remaining bacon fat.
Cook onions in bacon fat in skillet over moderate heat for 10 minutes or until caramelized. Transfer onions to a bowl and add bacon. Set aside.

Pat liver dry and discard milk if you have used it. Season liver with salt, pepper, sage and thyme. Add 2 tablespoons reserved bacon fat to skillet and heat to medium-high. Add liver; cook for 2 minutes on each side for medium rare. Remove liver from pan and cover. Return pan to heat and add sherry and onion mixture and cook until liquid is reduced by half. Return liver to pan and cook for an additional 2 minutes or until desired doneness. Serve.

This dish contains over 1500% of your daily requirement for Vitamin A, 1598% of your requirements for Vitamin B12 and 32% of your daily iron needs. If you are anemic, serve this with some lentils and dark leafy greens and you have a wonderful alternative to those constipating iron pills!

Oysters, inflammation, depression and diabetes–Oh My!

 Who would have thought this slimy little creature would provide so many nutrients! And increase sex drive too!

2 medium pacific oysters are so packed full of nutrients they rival the nutritional content of some supplements.
...
2 medium oysters provide:
740mg omega 3 fatty acids – decreases inflammation
Over 200% of your RDA of B12 – fights depression
Almost 200% your RDA of chromium - regulates blood sugar levels
Roughly 100% of your RDA of Zinc and selenium – supports immune system, sexual function and thyroid health.

What does this mean? It means if you eat oysters you are one happy, non-inflamed, sexy, individual!

All fun aside, chromium is the central element in a very important molecule called the "glucose tolerance factor" (GTF). Research has shown that GTF is needed to allow insulin to do its work in getting sugar into the cells where it can be used as fuel for the entire system. Great sources of chromium include brewers yeast, calf’s liver, soaked whole grains…and you guessed it oysters!

 

Ginger, an All-Star Food for Diabetes

 

Ginger root is rich in zinc, which is a co-factor in many of the thousands of biochemical reactions that our body continuously performs. Ginger also has anti-inflammatory properties as well as immune boosting properties making this a well-rounded and tasty addition to any meal and a boon for diabetics. It is also good for sex drive

Sources of zinc include oysters, calf’s liver, venison, sesame seeds and pumpkin seeds. (Are you starting to notice a pattern when it comes to All-Star foods for diabetes?) More sources of zinc are lamb, pecans, split peas, egg yolk, lima beans, almonds, walnuts, sardines, and buckwheat.

Artificial Sweeteners Sweet Deception

Although certain artificial sweeteners, such as aspartame, are deemed "safe" for diabetics, research shows that they are composed of deadly chemicals that can cause brain cancer, memory loss, headaches, and a myriad of other conditions. Just because they don’t elevate blood sugar levels, does not mean they are healthy.

Kicking the sugar habit and losing the... sugar cravings is essential for the health of a diabetic. Artificial sweeteners and even Stevia has shown to stimulate sweet cravings. Your body associates the sweet taste with lack of calories and craves more. Stevia is often over processed so it should be avoided as well unless it is green and labeled “unrefined whole leaf stevia”.

If you absolutely must use a sweetener try mashing the pulp and juice of a fruit for use in a dish or use pure grade B maple syrup which is high in both manganese, zinc and B vitamins and is relatively lower on the glycemic index. Use these options only occasionally. The use of whole fruits should be limited to 2 per day for those with diabetes, with quality protein, fats and plenty of vegetables as the majority foods consumed.

What does lemon water do? It's liquid plumber for the body!

 When we eat a diet high in processed foods, sugar, additives, preservatives, artificial colors hydrogenated fats, alcohol and such, it can be very hard on our livers. It can get s...luggish and the bile released from the gallbladder (used to digest fats) can get thick and viscous. Lemon is very cleansing for the liver, intestines and thins the bile in the gallbladder, making it easier for the body to digest fats and eliminate toxins.

Have you ever seen a white coffee or tea cup that is stained from the coffee or tea? If you take a lemon wedge, and squeeze it into that cup, fill it with water and let it sit overnight, the next morning it will be clean. Lemon kinda does the same thing for your body, lemon liquid plumber!

Lemon also helps to bring about the proper pH of the body. This is important in the prevention of bacterial and candida infections as it creates a healthy internal environment those little buggers don’t like.

 

No Sugar Challenge Day 18

 What do you miss the most?

2 glasses of lemon water upon waking

BREAKFAST
2 eggs scrambled with spinach, garlic, ginger and onions!

SNACK cucumber and celery slices 2 glasses water with 1 ounce pure cranberry juice

... LUNCH
Leftovers or a Caesar salad with chicken or cashews and a lemon dressing.

SNACK Nitrate free organic Beef jerky 2 glasses lemon water

DINNER
Homemade chili! Lima beans are rich in zinc and good for digestion, be sure to add these.

DESSERT: mixed berries baked or lightly sautéed in 2 tablespoons lemon, 1-tablespoon butter, nutmeg and cinnamon.

Good Decisions Deviled Eggs

 

Ingredients
7 large eggs, hard boiled and peeled
1 1/2 tablespoons minced sweet pickles
... 1 tablespoon minced shallot
1 tablespoon dijon mustard
1 teaspoon white wine vinegar
Salt and pepper to taste
Paprika, for garnishing

Directions
Halve 7 eggs lengthwise. Remove yolks and place in a small bowl.
Mash yolks with a fork and stir in sweet pickles, shallots, mustard and vinegar. Add salt, pepper and blend until creamy. If mixture is dry add sweet pickle juice until desired thickness is reached. Spoon the mixture into the center of the egg whites. Garnish with a dash of paprika

Feeling gassy and bloated?

 Try chewing on fresh fennel slices! A 1/2 teaspoon aniseeds or fennel seeds popped into your mouth, chewed and chased with water also work great at decreasing gas and bloating in a pinch

Weight loss tip of the day:

 The body often mistakes our body's signal for water as a hunger pang! Your body telling you that you are hungry may simply mean you are just thirsty! Try increasing your water intake and see if it helps with food craving as you are slowly decrease portions.

Good Decisions is gearing up to lose weight!

 

For the month of June we will focus primarily on weight loss and the psychology of food. Follow us daily to access healthy menu plans designed specifically for weight loss and learn a few "tricks" of the nutrition trade for slimming down and staying slim. How many pounds would you like to lose?

BROTHS

 

Thinking of bone broths might evoke images of hunchbacked witches stirring a cauldron full of bubbling liquid in which bones are submerged, but don't let that stop you. Home-made bone broths are incredibly nutritious and one of the best ways to nourish your family at a very deep level.

Supermarket shelves are filled with commercially made broths which may be convenient, but when it comes to nutr...ition, nothing compares to home made bone broths. Bone broths or stocks are best made with the bones from grass-fed beef, wild caught fish or pasture raised chickens to ensure that the bones and residual meat is as free from contaminants as possible.

Easy to Make

Simply made, all you need do is rinse the bones and cover them with water in a large pot and simmer them gently to remove all their health benefits. Add a splash of vinegar to the stock pot to help breakdown the bones and allow the nutrients to enter the broth. The longer it simmers, the more nutrients are pulled from the bones. When you are done simmering strain the liquid and add carrots, onions, celery , garlic, ginger and parsley, and simmer for an hour more. Strain again. This makes for broth you can't wait to get in your belly!

This make bone broths very very Good Decisions when it comes to bone health because all of the nutrients needed for healthy bones can be found in the bone itself.
Cartilage
Chicken feet, beef ribs or knuckles and skin are all rich in cartilage. When slowly simmered the cartilage is drawn from these otherwise often unused cuts of meat and is suffused into the liquid. Cartilage has been found to radically improve the symptoms of rheumatoid arthritis, and it has also been shown to alleviate some of the suffering of those with inflammatory bowel disease. Consuming cartilage can also stimulate human immune cells making them overall more resistant to disease and illnesses.

Gelatin
Gelatin is the term which refers to collagen that has been extracted from a source of protein, and bone broths are very rich in gelatin. Gelatin has long been endorsed by the medical community to aid in the digestion of milk and grains. In addition, gelatin will coat the lining of the stomach and is easy to digest, therefore patients such as those who are suffering from cancer often find it easier to consume broth than many other foods.

Minerals

During the normal digestive process, the hydrochloric acid present in the stomach helps to extract minerals from foods. Adding a splash of vinegar to the liquid will allow a similar process to take place. The minerals are extracted from the bones and pulled into the broth. Phosphorus, calcium, magnesium, potassium, sodium, fluoride and sulfate are all minerals present in bones that end up in broth.

Bone broth is a great choice for those who are lacking in dietary minerals or have weak digestion. Minerals are often need for the body to break a fever and is one of the reason it is given when you are sick.

Drink it, add vegetables and meat to make soup, use it in sauces and gravies or freeze it for later use; the versatility and nutrition of bone broths are undisputed. Plus, it's easy and affordable to make, so skip the convenience of the boxed or canned varieties and make a batch at home; all you need are bones and water. The witch's cauldron is optional - a large pot will work just fine.See More

Smoky Swiss Chard Sauté

 Ingredients
1 3/4 pounds Swiss chard, stems trimmed and finely diced, leaves coarsely chopped
1 tablespoon extra-virgin olive oil
... 2 garlic cloves, minced
1 teaspoon minced ginger
1/2 cup diced tomatoes
1/2 teaspoon smoked Spanish paprika
2 teaspoons white wine vinegar
Salt and freshly ground pepper

Directions
In a large deep skillet, bring 2 cups of water to a boil. Add the chard stems and leaves and cook over high heat until just tender, about 8 minutes. Drain, pressing on the leaves to extract excess liquid. Wipe out the skillet. Add the olive oil and heat until shimmering. Add the garlic and cook over moderate heat, stirring, until lightly browned. Add the tomatoes and paprika and cook for 2 minutes. Add the cooked chard, and cook over moderate heat for 2 to 3 minutes longer. Stir in the white wine vinegar, season with salt and pepper, transfer the Swiss chard to plates and serve.

 

7 Fatty, but healthy foods

7 "FATTY" Foods that Can Help You to Get a Flat Stomach (some of these will surprise you!)

These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster!
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller -- The Truth about Six Pack Abs
At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn't necessarily make you fat.  In fact, it's absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings.  Here are 7 examples of "fatty" foods that can actually HELP you to get lean...

1.  Super Dark Chocolate (at least 72% cacao content or higher) - It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.
However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you're the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.
Also some brands of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio of fiber content (I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that's one of the "tricks" I use to select a good quality chocolate... I look for more total fat than total carbs (or about the same number of grams of each).
The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other "sweets".
In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.
The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense!
You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.
2.  Coconut milk, coconut flour, and coconut oil --  Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets.  In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.
Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!).  Coconut flour is also VERY high in protein compared to most flours and is also gluten free!
Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.
3.  Grass-fed (pasture-raised) butter -- yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean.  In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.
There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.
In fact, there's even ample evidence that REAL butter can even help you to lose body fat for a couple of main reasons:
   a.  Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.
   b.  Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.
   c.  The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy.  The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!
If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butter is one of my favorites, and even though the label doesn't clearly state "grass-fed", the cows are 100% grass-fed on lush green pastures in Ireland. It's one of the richest butters in color that I've seen, which indicates high levels of carotenoids.
4.  Whole Eggs, including the yolk (not just egg whites) -- Most people know that eggs are one of the highest quality sources of protein.  However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).
If you want more details on eggs, here is an article that details more about why egg yolks are BETTER for you than egg whites.
5.  Grass-fed beef or bison (NOT the typical grocery store beef!) -- I know most people think that red meat is unhealthy for you, but that's because they do not understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats.  In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick... and it also increases the amount of dangerous e-coli in the meat.  This is not the case with grass-fed meat.
On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison.
Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.
In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.
Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I've also found a great site to order grass-fed meats online and have gotten to know the owner of this company well, and they are dedicated to the quality of their foods.

6.  Avocados -- Even though avocados are typically thought of as a "fatty food", they are chock full of healthy fats!  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.
The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.

7.  Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc --  Yes, this is yet another "fatty food" that can actually help you burn belly fat!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.
Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.  My favorite healthy nuts are pecans, pistachios, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.
Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.
Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.
One of the little "tricks" that I've used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner.  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.
I hope you enjoyed this look at some of the healthiest "fatty" fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you a few of my favorites for now.  Enjoy!

Beyond Diet

 

 

NOTE: Today is the last day to take advantage of the special offer mentioned in our newsletter. Details below. Earlier this week I shared some important information with you about how to trouble shoot uncomfortable gas and bloating. If you missed that newsletter, you can read it again here: 3 Easy Tips to resolve uncomfortable bloat Today I want to cover one more very important detail when it comes to bloating, and I emphasize VERY IMPORTANT because it could be the reason why you're trying your hardest to eat all the right foods, but still NOT losing weight. Specifically I'm talking about... FOOD INTOLERANCES And I'm not talking about food allergies here, because there is a pretty big difference between a food allergy and a food intolerance. Food allergies only affect about 1 to 2 percent of the population, whereas food intolerance occurs in up to 20 percent of the population. "With allergies, symptoms can be very dangerous and even life-threatening. A food intolerance, on the other hand, is more likely to present itself with symptoms such as irritable bowel syndrome (IBS), eczema, migraine, fatigue, hives and asthma," says Muriel Simmons, Chief Executive of Allergy UK. I would also add that food intolerances can potentially be the #1 reason many people are trying "everything" to lose weight with NO results...yup, its that's bad. If someone is allergic to a food, you can see it pretty quickly...hives, itchy throat, severe reactions. Whereas, the symptoms of food intolerance...bloating, gas, fatigue, inability to lose weight...can take several hours and even days to show up, making you feel like you're in a constant state of digestive distress (Ugh, I remember feeling like that for half my childhood and teenage years...awful). A food intolerance will also create a chronic state of inflammation inside the body making it a less than ideal environment for your metabolism to burn off unwanted fat...and that's exactly what you DON'T want when you're trying your best to change your body and change your health. How do you know if you have a food intolerance? The best way to discover if a food intolerance is the root cause of your inability to lose weight is to temporarily remove those foods from your diet for 2 weeks. You can then slowly introduce those foods back into your diet and see how your body responds. The most common food intolerance culprits are wheat, gluten, dairy, eggs, soy, and corn. It may sound a bit overwhelming to think about eliminating all of those foods from your eating plan, but a meal plan similar to the sample below may really help you find out if a food intolerance is an issue for you. Breakfast: Quinoa Porridge made with coconut milk, topped with walnuts Snack: Turkey slices (nitrite and nitrate free) with carrots and cucumbers Lunch: Steak salad, leftover steak over arugula, shredded carrots and celery with olive oil and vinegar dressing, along with a small fruit salad. Snack: Smoked Salmon over sliced tomatoes Dinner: Roasted Chicken, sautéed spinach and baked sweet potato with butter Notice there is no wheat, gluten, dairy, eggs, soy, or corn included above, and the day consisted of a variety of delicious foods. After eliminating the suggested foods for 2 weeks, choose one and re-introduce a small amount of it into 1 meal and pay close attention to how you feel. If the bloating, gas, indigestion (or whichever symptoms were affecting you the most) come back quickly, you know that food or all of them may not be the best choice food for you. Another strategy that is effective and may be a bit easier for you to implement immediately is to begin taking digestive enzymes with each meal. Right before you eat, take 1 high quality digestive enzyme to help your body process and digest your food. I am not a fan of quick fixes by any means, but for those people who are slowly taking the necessary steps to eat healthier and healthier each day, this is an effective way to experience quick relief from gas, bloating and other annoying symptoms of food intolerances.

Smoothielicious

Hey Glitter Girls! Crystalin from In the City with Crystalin here to share some healthy and delicious smoothies with you! Blending up favorite fruits and vegetables is one of my go-to afternoon snacks. Not only do they fill me up, but they’re also loaded with a ton of nutrients. They almost always satisfy my sweet tooth! The best part about making smoothies? Every recipe is adaptable to your personal taste and what you may have on hand at home. My current favorite: frozen strawberries, almond milk, and dates. Smoothielicious!
Give these healthy concoctions a whirl, and sip your way through summer. Enjoy!

Refresh:

Mango Ginger — 2 cups frozen Mango, 1 cup frozen raspberries, 1 banana, ¼ cup chopped ginger, squeeze of lime, yogurt.

Savory:

Strawberry Date — 1 date, 1 ½ cup frozen strawberries, 1 cup almond milk. Optional: 1 scoop protein powder or 1 TBL of flaxseed oil.

Indulge (guilt-free):

Chocolate Peanut Butter –  2 TBL unsweetened cocoa powder, 2 TBL peanut butter, ½ banana, 1 cup almond milk, ice. 320 calories total.

Detox:

Green Smoothie — 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana.

Avocado Burger

 

Author: Flavia Del Monte

Recipe type: Main

Prep time:  20 mins

Cook time:  10 mins

Total time:  30 mins

Serves: 4

 

Its that time of the year when you want to pull our your bbq and make some delicious juicy burgers. Try this recipe to help you stick to the healthier side. You wont regret it because its delicious! Enjoy!

Ingredients

• PATTIES
• 1 pound extra-lean ground turkey
• 1 medium red onion
• 2 garlic cloves
• ½ teaspoon salt
• ½ teaspoon pepper
• AVOCADO SAUCE
• 1 medium/large avocado
• ½ teaspoon sea salt
• ½ teaspoon pepper
• ½ teaspoon raw organic honey
• 1 teaspoon lime juice
• TOPPINGS AND BUN
• Lettuce
• Red onion
• Tomato
• Wheat-Free, Gluten-Free Bun, try ezekiel bread
• BETTER OPTION: skip the bun and use lettuce as a wrap.

Instructions

1. Saute onion and garlic till golden brown. Add salt and pepper then mix into meat. Shape meat mixture into patties as thick as you desire. Bbq patties approximately 4 minutes on each side.
2. Mash Avocado in bowl add in salt, pepper, honey and lime juice. Mixed well. Refrigerate until use.
3. Fix your burger together with all topping ingredients and enjoy

DAILY AHA! W/ DR. OZ

Daily Aha! Douching gets rid of bacteria in your vagina—including the good ones that belong there! Your vagina is basically a self-cleaning oven. It keeps itself at the proper pH (acidic, around 4.7) and maintains a delicate balance of natural bacteria. Similar to your gut, the vagina is home to bacteria that peacefully coexist and help protect you against infection. You should never douche, because it not only washes away helpful organisms, but also may carry dangerous bacteria further up the canal. Indeed, douching predisposes you to bacterial vaginosis and the odor that comes along with it. Defeats the purpose, no?

Daily Aha! w/ Dr. Oz

Daily Aha! Doing a physical act that signals completion can make you feel more satisfied about choices you make. Once we’ve made a decision—a purchase, say, or an order in a restaurant—we often can’t help but revisit the other options we had, which can lead us to feel grumpy about the one we chose. Recent research gives us a way out of this cycle of disappointment: a symbolic act of closure. People who closed their menus before tasting their meals and who put the lid back on a box of chocolates before eating one liked the food more than those who didn’t. The lesson? Instead of focusing on what could have been, enjoy what you have to the fullest!