The wonderful edges of a Healthy feeding set up

As with all things, there’s a learning curve and there area unit some ways to create this happen. This diet set up be simply a starter or could be a toe within the water to point out you what you wish to contemplate. Besides turning away some foods, you’re eliminating several potentialities for associate unhealthy life. someone will relish the advantages of feeding healthy food and lead a traditional and healthy life if he or she follows the healthy dietary mode and feeding set up. {the advantages|the edges} of feeding foods that have large benefits area unit best-known to the one who leads a really healthy life. Most of the folks during this world have not understood the worth of nutrition as a result of the popular nourishment culture.

Since the globe has become in no time in most peoples life’s the worth of alimentary mode isn’t best-known to the soul, and as a result, severe health problems have developed. The body problems not solely spoil a specific person however the complete human society during this present time. therefore the edges of feeding healthy and selecting a healthier mode could be a should to anyone World Health Organization needs higher health during this world while not fail. you’ve got to analyse the benefits of health and fitness required for yourself. while not health, nothing, or little is realizable and this is often solely attainable through mode changes and diet.

To gain information, you’ll be able to raise inquiries to notice the alimentary diet required for you. Food made in fibre is crucial to all or any folks because it offers you tremendous health edges. There area unit several edges to feeding healthy food if you follow it endlessly. Weight loss could be a major advantage to the one who is fat if he or she consumes healthy food frequently. several natural foods facilitate someone to guide a healthy life by the method of detoxification. this is often quickly seen in your existence if you consume high-fibre content food. So, you ought to not omit healthy food in your existence to satisfy the expectations and wishes of normal life. solely a healthy person will turn out large leads to this world and this is often solely attainable by knowing the advantages of feeding healthy food and sticking out to a healthy feeding set up.

Obesity appears a growing epidemic. Being overweight has become associate universal issue during this world, and plenty of attempt to slenderize. This issue isn’t resolved unless you eat healthy food. it’s necessary to grasp what food to settle on and to be told understanding the advantages of feeding the correct foods. Weight can not be lost with exercise solely, this needs both: Exercise and diet. Not solely physical health of someone can improve through a healthy diet and being active, however conjointly psychological state. important sensible mental and physical health is additionally a part of a diet, as a result of your social life and being well-connected is important to physiological state. Another profit is, being well-connected means that being additional active that contributes to some sort of exercise.

Some exercises area unit all concerning extremes. there’s no have to be compelled to run a marathon or to pump iron or pound away on a treadmill in stale indoor air. All we’d like is moderate, physical activity enter the sunshine and contemporary air, like going for a walk daily. outlay longer outside and topping up your viosterol is out and away a higher choice. there’s sturdy prove once several case studies that deficiency in viosterol links to several health issues.

The wonderful edges of a healthy diet have to be compelled to embody another things, one by itself can have very little or no result. Also, the right diet could be a mixture of essential nutrients required for a healthy life. These inevitable nutrients play an important role in traditional functioning of the bodies organs. every and each nutrient is crucial for body functions, and this solely is feasible by a splendid healthy diet while not fail. to boost your mode with some exercise, being active, and a decent diet not solely enriches your era however conjointly the worth of your life. So, you’ve got to stick to the natural food consumption method in your existence and embody it in your mind while not fail. If you follow this, then the advantages of feeding healthy can shortly be noticeable and improve your best health.

Nutrition for Lyme

It’s one thing you ne’er hear a doctor speak about: correct nutrition after you have lyme. But, it’s totally necessary. after you have lyme, your system works exhausting. If you’re fighting your foods, you’ve got inflammation in your body, you’re simply run down, you cannot fight it off well.

Lyme, like all different microorganism infections will and has been with success fought off by healthy people.

Lyme is not precisely new. it has been documented for a minimum of one hundred years. So, why now? Well, we’ve reached a tipping purpose in health wherever folks area unit sick, very sick all the time. that creates it easier for all diseases to unfold. additionally, lyme comes with many different microorganism co-infections that facilitate it hide.

These co-infections were one thing that folks one hundred years agone simply ignored. They were sturdy enough to fight them off. Like rubeola, they were able to repulse the infections and become healthy during a matter of weeks.

Here area unit things folks Ate that we have a tendency to seldom do, things that we have a tendency to currently apprehend area unit key in fighting off the infections:

Yellow & Orange vegetables – high in fat-soluble vitamin. Doctors accustomed order these veggies for rubeola as a result of it is the one factor you’ll be able to provides a tiny, sick kid that has no facet effects and really works to defeat the illness.
inexperienced leaflike vegetables we have a tendency to currently decision weeds – herbaceous plant, teasle, astragalus, knotweed
vitamin B made vegetables – parsnips, winter squash
hard foods – the higher probiotics you’ve got in your gut, the higher likelihood you’ve got at equalization the microorganism within the remainder of your body. It permits our system to figure wherever it’s needed: fighting the lyme, immense microorganism.

Notice these area unit all vegetables and healthy foods. Now, do not quit and collect the weeds while not knowing what you’re doing. that is a decent thanks to end up dead. But, several of those weeds area unit currently accessible in stores and farmer’s markets.

Water conjointly plays a vital role. after you area unit dehydrated, your blood and joints area unit thickened. Your system works tougher to fight infections. Plus, your energy is just too low to for you to try to to all that you simply wish to, and fight the infection.

The additional water you drink, the better it’s to for your joints and blood to remain plump and healthy.

Having gotten into additional immune connected issues of late, attributable to my immune problems (Sjogren’s), I notice that the oldest remedies area unit still the most effective. Support the body and it’ll support you.

Lower Your Cholesterol With These 5 Natural Foods

Our bodies need Cholesterol to build and maintain cell membranes, to convert sunshine to vitamin D and for a whole host of other important functions. On the other hand, an increase in the cholesterol levels can lead to major health risks and even culminate in death.

This increase is diagnosed as a condition called hypercholesterolemia, where cholesterol accumulates along artery walls and increases the risk of developing heart disease. Apart from medication, you can also make use of these natural, tried and tested ways to lower your cholesterol.

Drink orange juice

Even though researchers haven’t yet been able to determine exactly how it works; Drinking orange juice on a regular basis, has been found to lower cholesterol levels in the blood. Orange Juice is a potent source of Vitamin C. Research published in the “Journal of Chiropractic Medicine” in June 2008 concluded that consuming 500 milligrams of vitamin C daily for at least four weeks, showed a notable decrease in cholesterol levels.

Nuts

Studies conducted by the FDA, suggest that consuming nuts like almonds, walnuts, pecans, and pistachios can reduce cholesterol and the risk of heart disease. You can also replace foods high in saturated fats with nuts because they are a good source of fibre.

Omega-3 fatty acids

Omega-3 fatty acids have been known to have an anti-inflammatory effect on the body and also help to reduce the production of triglycerides. Consuming at least two servings per week, of Omega-3 rich food like fish (salmon, mackerel, herring, tuna, and sardines), fish oil capsules, flax seed and flax seed oil will help drastically reduce cholesterol levels in the body. However, if you are considering adding these supplements to your diet, consult with your doctor; especially if you are on blood-thinning medication.

Red Onion

Scientists in Hong Kong have discovered that consuming Red Onions regularly has led to a notable reduction in cholesterol levels. The vegetable, commonly used in Mediterranean and Indian cuisine, helps get rid of bad cholesterol that is the major cause of heart attacks and strokes.

Oats

Start your day with two servings of oats. This wonder-food contains beta-glucan, a substance that acts as a sponge, to soak up bad cholesterol. Studies show that regularly consuming oats for breakfast can reduce cholesterol levels by 5.3% in only 6 weeks.

Red wine

Who says reducing your cholesterol levels can’t be fun? Scientists have found proof, that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. The department of metabolism and nutrition at Universidad Complutense de Madrid in Spain, conducted a study which concluded that individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol levels saw a 12% drop in LDL.

Apart from adding anti-cholesterol foods to your diet, you need to stay away from partially hydrogenated and hydrogenated vegetable oils and minimize consumption of Trans-fatty acid-containing food. If your cholesterol levels do not improve despite a good diet and regular exercise, you should consult your doctor about taking cholesterol-lowering medication.

Stuff About Sugar and Appetite

Here’s some information about sugar and appetite that most people don’t know. Of course, some of you may know it if you’ve been reading my articles!

Anyway, here’s the info.

Endorphins

Sugar triggers beta-endorphin, usually called endorphins. Endorphins inhibit the part of the brain that causes satiety, the feeling that we’ve had enough food and don’t need to eat more. That part of the brain is the VMH (vetromedial hypothalamus).

When we eat sugar, the satiety effect of the VMH is blocked by the endorphins that sugar triggers. So we want more food at a given meal. Or we may want to eat again sooner than we normally would.

Endorphins can also change which foods we want, as mentioned in a previous post. They’ll probably make you want more endorphin-triggering foods – which would be sugars or fats.

Either way, sugar is likely to change your food landscape.

Priming

Endorphins from sugar trigger another brain chemical, dopamine – just enough to make us want to eat more sugar. This is probably the best reason not to follow the common advice to eat a little bit of sugar when you crave it. (Terrible advice!)

Some people are more susceptible to this ‘priming’ effect than others. If it affects you, you may find yourself wanting more sugar after you’ve eaten just a little bit.

Withdrawal

People joke about being chocoholics or sugar addicts, but people who are affected by sugar addiction know it isn’t a joke. If you eat sugar often, you may find that you crave it when it’s not around – or when some time has passed since you’ve had anything sugary. That craving could be a sign of withdrawal.

If you’re also feeling a little (or a lot) cranky, it most likely is withdrawal. If so, you’ll probably crave sugar and eat more of it. Your eating at those times could feel out of control.

Bottom Line

Sugar can impact appetite dramatically. As covered in a previous article, it can also increase fat in our diets. Think of all the sugary foods – such as ice cream or chocolate cake – that contain a lot of fat, along with sugar. Those fats are typically not healthful ones, making a bad nutrition slam even worse.

By the way, alcohol can affect appetite in similar ways, and sometimes with even more impact than sugar. But that’s a different article.

Sugar can impact health – diabetes, high blood pressure, heart disease, triglycerides, autism, and more. It can impact focus, depression, anxiety, irritability, and mood swings. It can cause cravings that make us eat more sugar.

Most Effective Weight Loss Foods: Growing And Eating Yacon And Winged Bean

How the yacon arrived on the local scene, I haven’t the foggiest idea. it is not that mother nature has an ace up her sleeve as the yacon has been around a thousand years high up on the Andes. Perhaps getting your hand dirty by planting a yacon can help the stuff of Andean dreams unfold into the yellow, orange, red, pink and purplish fleshed varieties.

Yacon Instead Of Yacon Syrup

Instead of the syrup form, how would you like to eat a sweet water chestnut as big as a sweet potato dug right out of the soil? Well, disguised as a mundane potato, this ‘water-root’ as its name denotes, is of 86-90% water, like the water-melon.

But when peeled, sliced and served in a mixed fruit salad, the raw root is resplendently transformed by a touch of lemon; though you may not wish to sidestep the seemingly more appealing chunks of pineapple, papaya and mango.

I first heard of this root vegetable from a neighbor who is a great fan of an astute lifestyle. Minding my Ps and Qs about the many plants in his garden has great rewards. In a short time, a happy frame of mind prompted him to show me a potted yacon plant

Geared for survival, and simultaneously catering to your stomach, the yacon comes equipped with 2 sets of roots – larger ones for you to eat, smaller ones for planting. Inclined to grow like the upright sunflower stem. it has young leaves and stems that can be stir-fried like spinach; the larger leaves are ideal as wraps.

With roots and leaves full of antioxidants, the yacon is a most nutritious addition, especially to the diet of diabetics and weight-watchers. Moreover, the roots harvested in summer and stored in the cellar, will be food enough for you through winter, as they get sweeter the longer they are kept.

Winged Bean

Another easy to plant vegetable is a legume, the winged bean; with its high protein supply, it is a good substitute for soybean. What makes it so worthwhile to grow is that every part of this plant is edible and delicious to a ‘t’: the leaves, flowers, pods and roots. However, rarely do you get to eat the whole plant unless you grow it yourself; as very often, only the young pods are bundled off for the open market or supermarket.

The winged bean, rich in proteins, vitamins and minerals, offers a solution to countries with problems of malnutrition. More specifically, the young pods are an excellent way of replenishing your folate supply; the young leaves, for vitamins A and C and fiber, while the tubers, for proteins and vitamin B.

You can never go wrong with a dish of winged beans lightly fried with tomatoes, garlic and salt. Alternatively, finely sliced raw bean pods may be added to perk up a herb rice. Low in calories and cholesterol, these beans are so airy-fairy light to the point of being unsubstantial, that you will never feel bogged down at any one time with this winged pea, as it is also called.

Feeding plants leads naturally to an interest in trees; just as wholesome home feeding, to whole foods, natural remedies and a plant-based diet. This briefly encapsulates the natural world of Kez Sze, author, publisher and researcher.

Are Protein Bars Making You Fat?

Protein is one of the most essential nutrients that help in building muscles and maintaining health. Since it is not always convenient to have a good meal of protein, especially after intensive workouts or any crucial games and even if you lead a very hectic life, most people depend on the protein and nutritional bars that are easily available at the stores today.

But have you considered the other effects of these bars that contain different nutrients also apart from proteins? Most of the nutrition bars are enriched with whey proteins, soy proteins, milk proteins and along with these they contain added sugar. This creates the problem as the amount may be more than your required calories and you start gaining weight. The artificial sweeteners and added sugar, increase calories to your diet than you actually require. These protein bars are best suited for those who work out a lot, but not for an ordinary man. By adding extra calories you increase weight and thereby invite the problem of obesity.

How to select the best protein bar

If you wish to replenish your muscle strength and repair them, especially after excessive physical exercises, you can enjoy protein bars. But you must be careful when selecting the bars. They should not be sugar loaded protein candy bars. Here are some tips that will help you get the perfect nutritious protein bars that you actually need.

It must contain at the least 19 grams of proteins.

Look out for bars that have lesser ingredients.

It should contain mostly whey protein or a combination of whey and soy protein to offer the highest quality effective proteins.

It should have minimum amounts of added sugar.

It should have the required amount of good/net carbs that do not increase weight, but are used by the body appropriately.

The bars that are free of gluten, sugar alcohol and added sweeteners are the best options.

When protein bars are selected with caution, they are the best and most convenient products that add the required protein to your diet as compared to other snacks. These bars can be beneficial if used as meal replacements when you are on a diet plan. However, the most important thing to remember when consuming nutrition bars is that they add more fat and calories are therefore not recommended when you are on a diet to reduce weight. Also remember to try multiple bars to find the one that is suitable to your palate.

5 Health Benefits of Drinking Green Tea

Green tea is one of the most consumed beverages; and one of the most beneficial refreshments on Earth.

It is stacked with nutrients and antioxidants that are majorly beneficial to the human body.

Some of these health benefits include enhanced cognitive function, fat oxidation, lower prevalence of tumor and numerous other staggering advantages.

Listed below are 5 of these health benefits that are evidenced by clinical research.

1. Bioactive Compounds Improve Health

It is more than colored water.

Brewing the tea leaves releases a number of the bioactive infusing the water with vital nutrients.

It is stacked with polyphenols like flavonoids and catechins, which work to reinforce the body’s cells.

By helping to reduce the formation of free radicals in the body, these polyphenols help shield cells from harm. By moderating the number of free radicals in circulation, they help reduce early aging and illness.

Epigallocatechin Gallate (EGCG) has been studied extensively for its benefits to different illnesses and may be one of the principle reasons green tea has such potent therapeutic properties.

Green tea likewise has abundant minerals that are critical for vitality.

2. Improves Cognitive Functioning

Green tea accomplishes more than simply being a stimulant, it can also make you more quick witted.

The key ingredient is caffeine, which is a known stimulant.

It doesn’t contain as much as an espresso, but increases alertness sufficiently without causing the characteristic ‘jittery’ effects associated with excess consumption of caffeine.

The caffeine effectively blocks Adenosine, an inhibitory neurotransmitter in the brain. Blocking adenosine causes increased firing of neurons; the messengers in the brain, and concentrations of neurotransmitters like dopamine and norepinephrine are increased.

A subject of numerous studies, caffeine reliably prompts changes in different parts of cognitive capacity, including enhanced state of mind, alertness, response time and memory.

Be that as it may… caffeine is only one part of the story. It has a partner in the amino acid L-theanine, which is able to cross the blood-brain barrier.

L-theanine enhances the activity of GABA, an inhibitory neurotransmitter that reduces nervousness. It likewise increases dopamine levels and the prevalence of alpha waves in the brain.

The synergistic effects of caffeine and L-theanine are especially strong at enhancing mind capacity.

The lower concentration of caffeine in green tea, in combination with L-theanine give a much milder and distinctive sort of “buzz” than an espresso.

Regular drinkers report more stable energy levels, being significantly more productive, and less ‘come-down’ symptoms when they drink it, contrasted with coffee.

3. Increases Fat Burning and Improves Physical Performance

If you were to look at the ingredients of ‘fat blasting’ supplements, it is likely that atleast some extracts from the Camellia sinensis plant will be listed.

This is due to the green tea’s scientifically proven fat-burning properties. It also increases your metabolic rate.

For example, in one study that contained 10 healthy young men, consumption of green tea increased the amount of calories burned by 4%. This may not seem like much, but is a great result for very little effort.

A different piece of research demonstrated increased fat oxidation in drinkers by 17%, indicating a targeted effect of green tea on fat cells.

However, it is not a one-size-fits all solution; and these positive outcomes are often person-specific.

Studies specifically looking at caffeine have identified that it ‘readies’ unsaturated fats in fat cells; making them more accessible as energy sources during physical exertion.

This increased accessibility in energy may help account for caffeine increasing athletic performance by as much as 11-12%.

4. Lowers Your Risk of Various Types of Cancer

Cancer is brought on by ‘uncontrolled’ cell growth and reproduction; and is one of the world’s causes for death.

Oxidative damage is a major contributor toward cancer development, and antioxidants are known to reduce such stressors.

Camellia sinensis is packed full of these antioxidants that are released when brewed in hot water, and theories suggest that it may reduce these malignant growths. This appears to be the case in some types of cancers.

Breast cancer: One of the most researched areas is breast cancer. Overall, observations suggest that women who drink the most tea reduce the likelihood of contracting breast cancer by 22%.

Prostate tumor: Prostate cancer; perhaps the most well-known cancer in men, is lower in men that drink green tea regularly, by up to 48%.

Colorectal disease: One huge study looked at 69,710 Chinese ladies. It found that that women who consumed the most tea regularly had a 57% lower danger of colorectal growths.

Overall, there is an understanding that green tea sippers have a lower prevalence of cancers.

5. Protects Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s

It’s effects on the brain are not limited to short-term gains. Green tea can also protect individuals brain moving into their latter years.

Alzheimer’s and Parkinson’s disease are two of the most widely recognized, diagnosed, and debilitative neurodegenerative sicknesses in people. Alzheimer’s is one of the main causes of dementia and Parkinson’s involves the destruction of dopamine-creating neurons in the head.

Numerous studies involving animal testing demonstrate the catechins in the Camellia sinensis plant have neuroprotective properties in test tube and animal studies. This has the potential to reduce the incidence of Alzheimer’s and Parkinson’s disease in at-risk populations; although further research is required.

Take Home Message

It should be noted that Green Tea is unlikely to cure the above disorders, as many different factors contribute to good health. However, it can be incorporated into a health lifestyle.

So: to improve vitality, become fitter and lower your risk of chronic illness, you may want to consider making green tea a regular part of your diet.

Depression Cured by Low Carb Diet?

Yes you heard me right! Does a low carbohydrate diet play a role in stabilizing mood disorders including depression? Or maybe I should phrase it like this; do ketones play a role in our brain-energy profile?

What are ketones?

Let me explain the above sentence a bit further. When we eat carbohydrates our bodies break it down into glucose. This passes the blood brain barrier and fuels our brain. Our bodies always opt to use glucose as an energy source before they use another source of fuel.

When we cut out carbohydrates from our diets we cannot use glucose as a fuel source. So our bodies start to process the protein and fat that we eat instead. It processes these proteins and fats into ketones.

These ketones can also be used as fuel and can also pass the blood brain barrier. And this different type of fuel to the brain appears to alter it.

Why are ketones working?

One of the best known effects of a ketogenic diet is its remarkable effect on seizures in epileptic patients. Some people have actually become seizure free while others have a substantial reduction in their seizures. The effects of the ketogenic diet even remains after carbohydrates have been reintroduced.

There is talk that a ketogenic diet can benefit many mental disorders including depression, bipolar and Alzheimer’s. If this diet could only help a faction of the people that are burdened with these conditions, it would be revolutionary!

We are not entirely sure why and how these ketones affect the brain. But some theories suspect that this different fuel from ketones helps with global cerebral hypometabolism. It seems that the brain can use ketones more efficiently. It is also thought that ketosis decreases intracellular sodium concentrations, which is exactly what mood stabilizers do.

Not many human trials have to done to see the benefits of a ketogenic diet on mental disorders. But it is definitely warranted!

What exactly is a ketogenic diet?

OK great. So now that we know what ketones are and how they work. Let us have a look at what you would have to do to be on a ketogenic diet.

A ketogenic diet is a diet that really reduces carbohydrates to the minimum. The most accepted version of the ketogenic diet is to have fewer than 20g of carbohydrates a day.

But everybody is different and some people may still respond on higher amounts of carbohydrates a day.

Ketosis, so when we are producing ketones, can be checked through the use of keto-sticks.

Keeping to 20g a carbohydrates a day is quite a challenge, trust me.

Where do we find carbohydrates?

Carbohydrates are found in an array of products and natural foods.

The most obvious place to find carbohydrates is in sugar. This includes sugar that has been added to beverages, food products, sweets, cake and chocolate.

We also find carbohydrates in our starches including rice, couscous, bread, oats and pasta. These are normally completely cut out in a ketogenic diet.

Fruit also contains fructose, which is a sugar, and will also increase your carbohydrate intake. Fruit intake is normally controlled quite strictly.

Other types of sugar, mainly lactose, are found in dairy products.

A ketogenic diet is not for the faint hearted!

So what can I eat?

As you can see a great many foods are cut out of the equation when we are on a ketogenic diet. What can be eaten in vast amounts are non-starchy vegetables, so vegetables which have very few carbohydrates. And then we can eat all of our meat, eggs and fish. These are normally cooked with unlimited amounts of fat.

It is not an easy diet to go on but once people feel the benefit of it, they say they will never go back. It is advisable to work with a supportive dietitian and doctor when attempting the ketogenic diet.

Does Your Eating Ever Feel Out Of Control?

My client was crying. She was upset about what she thought I had just asked her to do. She was afraid she’d have to go hungry all day and starve herself. She was afraid she’d end up over-compensating with a binge the following day – or even for several days afterward.

It wasn’t true that she’d have to starve, but her emotional reaction was genuine.

What had I asked her to do? Simply to try an exercise that I’ll share with you in a moment.

I knew the exercise would ground her in a solid awareness of her body’s signals of when to eat. I expected a bit of pushback, but not quite like this. As she cried, I addressed her concerns point by point.

So What Was The Scary Food Exercise?

I won’t keep you in suspense; here it is. Pick one day – or even half a day – to try it.

The goal is to get hungry as often as possible during the day. Eat only small amounts each time you feel hungry. That will ensure as many hunger experiences as possible throughout the day.

BUT!! Every time you feel hungry, it’s time to eat! Eat only enough to take away the hunger, rather than to satiate yourself completely. But do eat.

One of the points of this exercise is to develop body awareness. Part of that is avoiding eating on autopilot. So before eating when you usually do – say, first thing in the morning or when it’s “time” for lunch or dinner – check in with your stomach first to see if you’re really hungry. Discover what hunger feels like.

Another key is to avoid “preventative eating” (eating now to prevent hunger later). Stay in the moment with your hunger and your eating. Keep the behavior logical and predictable: I’m hungry. I eat. I get hungry again. I eat.

Important suggestion: If you try this, do it on a day that you have a light schedule – or no set schedule at all – so you can really tune in to the process.

I Didn’t Invent This “Mean” Food Exercise

Many years ago, I read about this process in a book. Unfortunately for me – the PhD who always cites her sources! – it was a long time ago, and I’ve forgotten whose exercise it is. I’m definitely not trying to claim it as my own; I simply can’t recall who came up with it. My apologies (and thanks) go to the author.

This Exercise Is Great Because It Works

What happens? Every client I’ve taken through this process – every single client without exception – has reported feeling grounded and aware of the hunger/eating cycle after trying it.

My clients report that they now feel confident in their ability to tune in to signals that tell them when their bodies need food – and when they don’t. They feel confident that they can trust what their bodies are telling them. They feel confident that they can respond appropriately.

I have never asked a client to eat this way longer than one day. But it has never been necessary. Each and every client who follows the instructions seems to have the same positive experience.

To be clear, you don’t have to go through life eating only a bite or two of food at a time – just the day of the process.

And What Happened To My Crying Client?

She did understand what I had really asked her to do and agreed to try it for half a day. She ended up doing the whole day – and said she “got” what I’d been trying to help her discover regarding hunger, food intake, and much more.

Anything that helps my clients feel more aware and sure of their decisions is a boon to their self-knowledge, self-esteem, self-image, and self-efficacy. This “scary” exercise makes them more effective in following my system and getting results.

The exercise is also in keeping with one of my favorite quotations. It’s from Simone de Beauvoir: “Confidence in the body is confidence in the self.”

Helping my clients lose weight, improve their health, boost their mood, regain control, end food addictions, and feel great is my mission. It goes far beyond quitting sugar, and it works – even if you have no food addictions!

Travel Food: How to Eat Healthy While on Vacation

Eating healthy while traveling is a priority so when I leave town, food comes with me. Although my husband is always amazed at how much food I can pack into one suitcase, it’s really not as difficult as it seems.

Here’s a list of my food staples that are nutritious and travel well…

Cacao Powder: I use this raw, unsweetened “super-food” (i.e. packed with nutrients and antioxidants) to wake up in the morning instead of pounding coffee. I mix one tablespoon into a cup of hot water, add stevia and either some milk or cream, and it’s like a power-packed cup of hot chocolate, sans the chemicals, caffeine, and sugar.

Sardines: Yes, really, I think most people get sardines confused with anchovies, the small, flat, extremely fishy fish that come on pizzas and in Caesar dressing. Sardines are actually less fishy than tuna and bursting with healthy oils and protein. You can get them cheap (I recently found a cool “10 for $10” deal). In Costa Rica, I discovered that a can of sardines, paired with a large tomato from the local mercado, and drizzled with olive oil, makes for an excellent breakfast.

Kale chips: Now that kale has gone mainstream, you can find it everywhere. Kale chips have become a recent (and favorite) addition to my suitcase because (1) they don’t require refrigeration and (2) they help to ensure I get my daily servings of vegetables.

Vegetable juice: Although not my personal fave, vegetable juice also provides the much-needed daily servings of vegetables, is low-calorie and much cheaper than kale chips.

Sugar-free dried meat sticks. I like these because they travel well in purses, beach bags, and glove compartments and don’t require refrigeration. They’re also great between meals to keep blood sugar stable. I’ve tried several brands but my rule of thumb is to read the labels carefully: Dried meats are notorious for being packed with sugar, so always, always, always make sure to select only the ones without sugar.

Dried edamame: These crunchy nuts are packed with protein and make a great pre-workout snack.

Almonds & sunflower seeds: Nuts and seeds are a traveling must for me. I’ll measure out one- or two-ounce servings, place them into snack-sized baggies, and keep them handy in my purse in case dinner or lunch is delayed (also great snacks for beach days).

Stevia: If they stopped making stevia, I would seriously have to reconsider whether I could go on with life. Although some people find this sweet herb has an unpleasant aftertaste, to me it’s pure heaven. I put it in my morning cacao powder, add it to club soda + lime to make a refreshing soda-like beverage, mix it with lemon + water for a healthy lemonade… I could go on but I think you get it. Fortunately, stevia is everywhere these days so you can get it in powder, tablet, packet, or liquid form and use it instead of the harmful artificial sweeteners and sugar provided by most restaurants.

Whole grains. It can be extremely difficult to find whole grains (or even ones that aren’t filled with sugar such as the standard continental breakfast oatmeal). I travel with packets of instant oatmeal, whole grain crackers, and rice cakes to make sure I’m not eating refined carbs and causing unpleasant blood sugar spikes and cravings.

Beverages: Go down any supermarket aisle and you can find a multitude of options to add a little sum-sum to your water – everything from green tea packets, to electrolyte powders, to fruit flavor drops. I’m personally not a big fan of chemicals but a lot of these options are much better for you than soda. And besides, you’re on vacation… why not live a little?

So you’re probably thinking

Are you crazy? I’m not packing all that stuff!

Well, you don’t have to. Even I don’t pack all this stuff all the time. For a recent trip to Costa Rica, for example, I packed everything since I wasn’t sure what would be available. For weekend getaways, I tend to just pack my breakfast and snack foods. It’s your trip – make it work for you and keep it healthy!