Index

Eat Right, Say No To Dieting

The following article tells you how to eat better, along with examples and eat right recipes.

Best Free Diet Is To Eat Right
(Absolutely free)

Health Oriented Doctors are recommending that people strive too be as lean as possible; this can help prevent many types of cancers.

Nutrient Dense Foods will keep you going from meal to meal, without craving in-between snacks. This way you can eliminate empty calorie foods that convert almost instantly into fat. When the body sugars get out of balance, it creates sugar cravings. Too break this sugar try adding cinnamon to your diet. Cinnamon balances the sugars in your body and stops the cravings. All you will need is a couple tea-spoons of cinnamon throughout the day.

The following diet information is what I use and this is how I lost twenty-seven pounds. This could also be the right diet for you. Years of trying different diets and research has lead to the development of this natural diet and the proper menu of foods. It is recommend that you visit your doctor for a check-up before starting any diet, Losing fifteen pounds or more can be a shock to your body. The diet becomes your normal source of food. As you eliminate toxins from your body you will think clearer, sleep better, have more energy and be given a second chance at life Your libido will return.

When one is overweight, the risk for disease is much higher, and greater stress is placed on the body.
To return to what you once were, will take effort and dedication on your part but the results are well worth it.

You will be resetting your "Appestat". Years of improper eating turns off ones Appestat. By resetting your Appestat, your body will tell you how much to eat and when to eat. No more overeating. If you eat the right foods, you will will lose weight, until you reach the right weight, that is perfect for your heightand build.

What Is Appestat
Appestat is the ability for ones body to tell them when the correct amount of food is received. When the appestat is not working, a person does not feel they have eaten enough; this leads to snacking all evening. Food must be eaten in a slow consistent fashion and not hurried. Good solid nutritious foods set the appestat, white sugary foods upset the sugars and appestat in the body.

How Too Get Off The Dieting Illusion
Step one is to start cleaning up the diet you are on. Cut out trans-fats and saturated fats, start reading labels and start using extra-virgin olive oil in place of saturated fats. Cut out all white foods and add more wholegrain. The focus is now eating more fruits and vegetables. Eliminate sugar, pop and deserts from your diet. You will get all the sugar your body needs from the fruit you eat. I recommend no bananas as they are loaded with sugar. Instead choose apples. The fruit and vegetables that you do eat should be organic. Grapefruit, oranges, pineapple, melons, avocados, etc. which have thick skin that you don't ingest, do not need to be organic, if expense is an issue. Measure everything and weigh yourself everyday. You will now start losing weight naturally and the healthy way.

Do Not Skip Breakfast
Eat a good breakfast, because if you don't, this will set you up for snacking right up to bedtime. Snacking causes your blood sugars to rise and fall in an unstablized fashion which increases the cravings.

No Msg
MSG causes you to overeat and makes you addicted to the food. Check the labels when grocery shopping and ask if restaurants use MSG when eating out.
Other food additives that contain MSG are Hydrolyzed Vegetable Protein, Plant Protein Extract, Calcium Caseinate, Yeast Extract, Textured Protein, and Hydrolyzed Oat Flour.

How To Find a Detoxing product
Step Two is to go on a Detox to eliminate toxins from your body. Go to a health food
store and choose a Detox that is simple and will fit in with your life style. There are many to choose from and anyone of them will be of benefit to you Once you have completed a Detox, you will think clearer and feel the increase in your energy level.

How To Reset Your Appestat
When you reset your appestat your body will know how much food is enough and will let you know. If the appestat is out of kilter you will continue to snack the whole day through and you will not know when to quit eating at the dinner table. To reset, a three day liquid fast is necessary, that is, no solid food for three days. Make up a broth with vegetables and chicken-breasts and spices. When the broth is done, remove the vegetables and chicken-breasts, you will be drinking only the broth. You may eat plain yogurt along with the broth for each meal, for the three days. Drink all the water and herbal teas that you require each day. You may continue with any multi-vitamin that you have been taking. After the three days you will appreciate any food and even in small portions. Your taste of foods will be enhanced and an extra bonus is you will think more clearly and your sense of smell will also be enhanced.

How To Arrest Snack Attacks
In the evening when you crave snacks, treat yourself to some psyllium fiber. Psyllium husks contain 66% soluble and 34% insoluble fiber. It keeps you regular and can be used as a weight loss supplement. One tablespoon mixed into eight to sixteen ounces of water, will help to make you feel full. The extra benefits are it may help to lower your cholesterol and stabilize blood sugars. Start off with a small amount as some people are allergic to psyllium husks. Check at your local health food store for this product.

How To Shop For Groceries
When you shop, check what is "REAL" food. Just because you are surrounded by food or snacks, doesn't mean you have to buy it or eat it. Remember diabetes is a disease caused by overeating, not under-eating. Eating right improves your immunity, so you will be less sick. While at the check out, notice what others have in their baskets, and note what physical condition they are in.

Exercise, The Best Medicine
The best form of exercise is one that you can enjoy; this will help you to continue with your exercises. Try to include some cardiovascular exercise such as walking, resistance training and always follow up with some form of stretching. Learn your limitations; rest when you need to, push yourself when you feel you can. Set regular and reasonable fitness goals.

Nutrient-Dense Multi-Grain Soda Bread
Makes Two Loaves
Bake 375 degrees for 45 minutes

8 s lightly heaping cups of multi-grain flour (ground brown rice, spelt, rye
or whatever you have in the way of whole-grain flour

1/2 Tsp. sea salt
1 1/2 Tsp. baking powder
1 1/2 Tsp. baking soda
2 Tsp. Stevia powder ( a natural no calorie sweetener)
3 Tsp. Cinnamon
1 Tbsp. Cocoa powder
1/3 cup extra-virgin olive oil
2 eggs (slightly beaten)
1 Tbsp lemon juice
1 Liter brown rice/vanilla milk (mix with other wet ingredients)
OPTIONAL
2 Tbsp. psyllium husks
1 cup shredded carrots
1/2 can drained lentils

Mix all dry ingredients in one large bowl. Slowly add all the wet ingredients and mix. Spoon into two well greased loaf pans.
Bake in preheated 375 degrees F oven for 45 minutes. Shut oven off and let sit in oven for another 15 minutes. Remove and let sit on a wire rack for 10 minutes, then carefully slide out of pans (on their sides) and let cool.
When cool, place in plastic bags and store in the fridge.

Enjoy with Extra-Virgin Olive Oil and Almond Butter.
"YOU CAN HAVE YOUR CAKE AND EAT IT TOO"

Eat Right Tips
By eating nutrient-dense complex carbohydrates (vegetables, beans, legumes, fresh fruit,
whole grains and nuts) your body puts much more energy into the digesting
and this uses up calories.

By eating foods with fiber; this also gives your system a further workout
using up more calories. Fiber also slows down the digestion rate, therefore
less sugar is absorbed at one time and slows down the hunger pangs

Apple cider vinegar contains malic and tartaric acid helps with digestion,
while slowing down the absorption into the bloodstream. Take a tbsp.
with each meal.

Drink plenty of water, dehydration, not hunger, causes one to overeat.
Eight glasses of water is the normal.

A handful of almonds or walnuts trigger the release of cholecystokinin,
a hormone that shuts down your appetite.

A fast walk around the block before eating will help put off your appetite.

Garlic and onions contain phytonutrients which help break down food fats
in the intestinal tract. This helps the fat not to be absorbed into the body.

Almonds and Walnuts - Nutrient Dense
Nuts are coated with phytic acid to a protect them from going bad. Phytic acid is not good for you. The following process releases good enzymes so that the vitamins and minerals are much higher and more absorbable. Place the nuts in a large bowl and cover with water; place in the refrigerator (almonds 8-12 hrs., Walnuts 4 hrs., Cashews 2 hrs., and all other nuts 6 hrs.) In the morning, strain out the water and flush the nuts with clean water, dry in strainer for a couple of days, in fridge; then they can be placed in bowl and kept in the fridge. (keeping nuts in the fridge with proper drying and placed in a strainer prevents nuts from mould). The phytic acid will be removed and the nuts will take on a new life as, new growth takes place within.

Regular Dieting Versus Just Eating Right
According to Prof Mann, Repeatedly losing and gaining weight has been linked, in previous studies, to cardiovascular disease, stroke, diabetes and altered immune function.
He found that, dieters typically will lose up to 10% of their starting weight in the first six months, but at least one-third to two-thirds of dieting people regained more weight than they lost within four or five years.

Sugar Free Dessert
Tart No Sugar Rhubarb Sauce Approx 4 servings
An excellent source of Vitamin A - good for your vision
Combine in a Pyrex bowl ½ pound of chopped rhubarb with 2 cups of sliced strawberries.
Add ½ cup of orange juice or the juice of one navel orange plus the pulp
½ tsp of Stevia ( natural sweetener) powder (can add more after the sauce is done if desired,
Add only a bit at a time as it is very sweet
2 tsp. vanilla extract
Stir to mix well, then nuke in the microwave on high for five minutes.
Stir again, and nuke another 5 minutes, stir again, check for tenderness, and add
Another couple of minutes if needed. Don’t over cook.
Stir, let sit on counter to cool for about 30 minutes then refrigerate.
Can be served with plain non fat yogurt. A very refreshing low calorie dessert.
* Never use the rhubarb leaves as they are poisonous.

Low Fat, Low Calorie Cranberry/ Blueberry Bran Muffins (Tim Hortons Style)
Makes 24 large Muffins - Use Large Muffin Liners.

4 cups Whole Wheat flour or better yet, 4 cups Spelt flour
1 cup Oat bran
3/4 tsp. Stevia Powder
4 Tbsp. Baking Powder
2 tsp. Baking Soda
1/2 tsp. heaping, Sea Salt
4 tsp. Cinnamon
8 cups All Bran Cereal
5 cups 100 % Low Cal Cranberry juice
1 block Tofu, mashed
1 and 1/3 cups unsweetened apple sauce
1 and 1/3 cups fresh or frozen blueberries
1 cup fresh or frozen cranberries (rinsed)
1/ In large bowl stir together flour, oat bran, stevia, baking powder, baking
soda, salt and cinnamon, set aside.
2/ Also in large bowl, combine all bran cereal and cranberry juice, and let
sit 5 minutes or more. Make sure all the cereal is soaked.
3/ In small bowl mash tofu, and mix in apple sauce and beat well.
4/ Preheat oven to 400 degrees F. Line muffin tin with liners and
spray liners lightly with Pam.
5/ Add bran mixture and tofu mixture to flour mixture and stir just until
combined.
6/ Fold in berries and fill cups heaping full.
7/ Bake for 35 minutes.
8/ Remove muffins immediately from tins to wire cooling rack.
9/ Enjoy.

Cream of Cauliflower and Broccoli Soup
1 Tbsp olive oil
1 large onion chopped
several cloves of garlic crushed and chopped
2 ribs of celery chopped
1 bay leaf
1 tsp of ground coriander (double if you like it more spicy)
1/2 tsp ground cumin ((double if you like it more spicy)
1/4 tsp nutmeg
1/4 tsp cayenne (Use as garnish)
1 large cauliflower, trimmed, cut into floweret's
2 or 3 cups chopped broccoli
2 liters of chicken broth
1/2 cup plain yogurt
Tzatziki sauce to garnish
chopped fresh chives or onions to garnish
Salt and pepper
Heat oil in large pot, over medium heat. Add onion, garlic, and celery, cook,
stirring occasionally for 6 or 7 minutes or until very soft.
Add spices (but not cayenne), increase heat to high, cook, stirring for 2 minutes.
Add cauliflower and broccoli, and broth. Cover. Bring to a boil. Reduce heat to low.
Simmer partially covered, for 30 minutes or until vegetables are tender.
Set aside to cool slightly for 20 minutes. Remove bay leaf. Blend soup in batches until smooth.
Return to saucepan. Stir in yogurt, and heat over low heat until hot (not over high as yogurt will curdle).
Season with salt and pepper and cayenne. Serve with a dollop of Tzatziki sauce and sprinkle with chives.
Nice with whole wheat or multi grain toast or carrot and zucchini muffins.

Cranberry Relish --- Two Ways
2 cups washed raw cranberries
2 skinned and cored apples ( suggests Granny Smiths)
1 large seedless orange or grapefruit
1/2 cup sugar (or more to taste) or 1/4 tsp. Stevia
Pulse all fruits together in food processor so that it is ground medium fine but not pureed.
If using a blender you may have to do each fruit separately then mix them together in a big bowl.
Otherwise you might end up with mush.
Put fruit in a big bowl and add sugar or sprinkle Stevia slowly and carefully to get good distribution,
stir gently with spatula and let sit to macerate about 15 minutes at room temperature for the sugar
or overnight in the fridge for the Stevia. Then it may be served. Enjoy

Bread Pudding
6 - 8 cups Silver Hills Sprouted Squirrelly bread dried and ripped into small pieces.
To dry, let sit on wire rack for a day or toast it slightly. I used the end pieces
of the loaves that I had stored in the freezer for a few months. I thawed them
on the wire rack for half a day.
1 cup raisons
2 medium sized organic Macintosh Apples, peel on, cored and chopped into chunks.
3 cups soymilk plain or vanilla
1/3 cup maple syrup
1/2 cup slightly sweet organic applesauce
1 heaping tsp. cinnamon
1/8 - 1/4 tsp. nutmeg
1/2 tsp. sea salt
2 Tbsp. cornstarch
Pam oil spray

Preheat oven to 350 degrees F. Place the bread pieces into a large mixing bowl.
Add the raisons and apple chunks and mix well with the bread pieces.
Mix the organic applesauce with 2 cups of the soymilk and the maple syrup and pour over
the bread in bowl. In the remaining 1 cup of soymilk mix well the cornstarch and spices.
Pour this over the bread mixture... mix thoroughly, then spoon the entire mixture into
a baking dish or casserole dish with lid that has been sprayed with Pam.
Cover the pan with tin foil or a lid and bake for 25 minutes, then bake uncovered for
another 10 minutes ( uncovering makes the top slightly crunchy).
Serve warm or cooled. Eat plain or add cream, or plain yogurt. Serve with slices of cheese
and walnuts on the side.
Enjoy.
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Proper eating eliminates the need for dieting. Forget the ups and downs, eat right.