Defense against “Mindless” Eating …Change the color of your plates!
One of the biggest obstacles to managing your weight is “mindless” eating.
What I’m talking about is: You aren’t even hungry… but then you notice that bag of chips in the cabinet, or walk past a vending machine at work…
And the next thing you know, without thinking… you’re “mindless” helping yourself to a little snack.
The problem is, little “slips” like these add to your daily calorie intake… and make it harder to control your weight.
(Believe me, I struggle with those impulses, too.)
And willpower alone isn’t always enough, because your brain is receiving “eating” messages you aren’t even aware of.
There’s a nerve that connects your brain to your gut…constantly sending messages back and forth:
Your brain sees a snack, it alerts your gut, and your gut says “Feed me that bag of chips.”
Then, “mindless”…you obey.
So you have to find ways to resist or eliminate those powerful “mindless” destroying messages… by using cravings blockers, learning to choose healthy snacks, or just white-knuckling it on willpower alone.
ACTION TIP: A way to send yourself a automatically kick into action message…One that says DON’T eat. There is a way… and you won’t believe how easy it is:
Change the color of your plates!
I know, it sounds hard to believe. But researchers have discovered that colors can affect how much you eat.
Think how many fast-food logos are red and yellow. Well, that’s no accident…
But it turns out that the color blue is an appetite suppressant — and people eat less food when they use dark blue plates.2
Researchers aren’t sure why. It could be because blue has a calming effect and makes you feel like sleeping more than eating.
OR possibility since there are almost no blue foods in nature, blue doesn’t stimulate your hunger triggers the way other colors do.
Whatever the reason, blue helps turn down your appetite.
And there’s more…
It turns out when the color of food contrasts with the color of the plate, you tend to eat smaller portions… because you’re more aware of how much you put on your plate.
So when the food and plate colors are similar, you tend to put more on your plate — which means you’ll be eating larger servings of healthier foods like dark leafy veggies.
If you’re serving green vegetables and mashed potatoes on a dark blue or green plate, you’ll end up eating less of the starchy potatoes — and more of the healthy broccoli.
And it all happens “mindless” without you even thinking about!
Now, there’s no guarantee that changing plate colors will change your eating habits.
But every bad calorie avoided — and every extra helping of healthy food — puts you one step closer to achieving your weight-control goals.
So why not give it a try. You’ve got nothing to lose — except a few “Lbs-EZ”. 🙂
To your health!
Spark your summer with this tasty produce list
Fresh fruits and vegetables are the main things missing in most unhealthy diets. But if eating these items becomes a treat… you’re more likely to stick to it.
And when you do, they will start replacing calorie-dense foods in your diet, making it easier to slim down. Listed are the freshest, most in-season produce on the market right now. Enjoy! 🙂
Apricots: Delicious raw when ripe, but if you have trouble finding perfectly soft apricots, try grilling slightly under-ripe fruit to bring out the sweetness. Serve with a little plain yogurt and bittersweet chocolate for a great dessert.
Fennel: This earthy plant tastes faintly like licorice, and it’s delicious with seafood. Try tossing it in olive oil and roasting with orange zest and onions for a great side dish.
Jicama: This vegetable tastes a bit like a rm, less-sweet pear… and looks a little like a potato. It’s sturdy, so it’s great for dips like hummus, guacamole, and caramelized onion dip.
Blueberries: Delicious as a quick snack, blueberries Consider tossing them into a salad or even a stir-fry for an addictive punch of sweetness.
Garlic: Available all year round but especially fresh and pungent in the late spring. Look for tight heads of garlic with no soft spots, and the paper outside still intact. And if you see garlic with purple streaks, that’s a good thing! Try roasting your garlic in the oven until golden brown and soft to mellow out the pungent flavor.
Jicama: This vegetable tastes a bit like a rm, less-sweet pear… and looks a little like a potato. It’s sturdy, so it’s great for dips like hummus, guacamole, and caramelized onion dip.
Mushrooms: If you see fresh mushrooms, pick them up immediately – when they’re in season, the flavor is incredibly earthy and rich. And any mushroom works beautifully sautéed in a hot pan with olive oil, sea salt, and a little thyme – just make sure the pan is hot and don’t over ll it.
Parsley: More than just garnish on your plate. Parsley (especially ultra- flavorful Italian parsley deserves to be treated like a vegetable in its own right. Finely dice parsley and toss with beans, brown rice, and tomatoes for a flavorful treat, use it to make pesto, or chop it into a salad.
Strawberries: They’re so good on their own that you really don’t need to do a thing to strawberries, but if you end up with an under-ripe batch, here’s a tip: slice them thin and sprinkle with the juice of an orange and a TINY bit of almond extract to highlight the natural sweetness.
Turnips: This root, gets mistaken for a radish, are earthy and delicious when simply roasted. They’re also a delicious stand-in for potatoes. Just steam them and mash with a little butter.
Mustard Greens: Kale’s peppery cousin, mustard greens are delicious sautéed with garlic, olive oil, and raisins. They also work as wraps, cooked into soups, and thinly sliced into stir-fries.
Rhubarb: This sour stem is unusual, in that it’s mostly used in sweet dishes, and it’s a classic with strawberries. Dessert aside, its delicious pickled, roasted with onions and carrots, and shaved thin over a salad with a little goat cheese.
To your health!
Ever wonder what vitamins you are getting from the food you eat?
Ever wonder what vitamins you are getting from the food you eat?
Here’s a great chart showing what vitamins come from…..
#chart #fruit #veggies #vegitarian #freshisbest #veggiesheal #fruitheals #healthyfood #healthychoices #healthylife #anappleada
To your health
Feeling Ill? Fruits and Veggies that will make you feel better
Which fruits & veggies are good for what illnesses? Here’s a great chart to point you in the right direction!
#chart #fruit #veggies #vegitarian #freshisbest #veggiesheal #fruitheals #healthyfood #healthychoices #healthylife #anappleada
To your health
Tahini….A Great Mayo Alternative
TAHINI a Great Mayo Alternative
I want to share with you how to replace some of the unhealthy ingredients in your favorite foods with healthy substitutes —
It’s also good for your waistline — and your whole body!
This is a healthy alternative to calorie-heavy sauces and mayo is not only delicious…it actually taste even better!!!
I’m talking about Humus, packed with nutrients that benefit your body — inside and out. Just take a look at what is in hummus and you’ll see why you should make it part of your regular diet:
Chickpeas: An excellent source of protein, fiber and lots of essential nutrients. They keep you feeling full, so you’re less likely to overeat or snack on junk. It’s a slow release carb, so you get steady energy instead of eight blood sugar spike.
Olive oil: Loaded with healthy fats and powerful antioxidants–which have been linked to improve heart function and reduced body weight.
Garlic: an excellent source of manganese, vitamin C, B6, selenium, and lots of other essential nutrients, which are a good for your immune system, healthier blood pressure, and improve bone and joint health.
Lemon juice: potent source of vitamin C a powerful antioxidant that supports healthy your cells and skin and helps with weight loss.
Tahini (Ground Sesame Seeds): Rich in “good” fat witch from much better heart health and phytosterols, linked to help your cholesterol levels.
You might be wondering…What can I do with hummus, besides use it as a dip for bread or veggies?
Here’s some yummy ways to add healthy hummus to your meals:
- Use it in place of mayo as a spread on sandwiches, or when making tuna or chicken salad. It’s also delicious in potato salad!
- Choose hummus instead of flour or cornstarch to thicken soups and stews. Replace the cream in your chowder with a little hummus. It’s a healthier option — and it’ll add a surprisingly delicious flavor.
- Coat lamb, chicken, or salmon with hummus, then bake until done. It creates a crispy crust that keeps everything moist. For more crunch and flavor, sprinkle on some sliced almonds or pecan pieces.
- Use hummus in place of cream- or cheese-based sauces. Not only will you love the taste — you’ll increase your fiber intake… and avoid tons of unnecessary
- Make deviled eggs with hummus instead of mustard and mayo. Add a light dusting of cayenne pepper if you’d like a little ‘fire’!
It’s really easy to make your own — and a whole lot cheaper than buying it.
- Ingredients:
- 1 can chickpeas, drained (save a little of the liquid)*
- ¼ cup lemon juice
- 1 clove garlic, minced
- 1 tsp sea salt
- ¼ cup tahini
- 2 Tbsp extra virgin olive oil
What to do:
Place all ingredients in a blender or food processor and blend until smooth.
* If your hummus is too thick, add a little of the liquid you saved when you drained the chickpeas.
That’s all there is to it!
And, as always, I encourage you to experiment in the kitchen. For instance, sometimes I like to add some roasted sweet potato to the mix. It adds a little sweetness — and a whole lot of vital vitamins, minerals, and fiber.
To your health
Get Out and Go Hiking – Explore Mt. Charleston
It’s Summertime!
What a great time of the year in Southern Nevada. A favorite pastime of mine is to get out of the heat from the city and take a short drive up to Mt. Charleston. Mt. Charleston is part of the Spring Mountains National Recreation Area.
If you haven’t been up there lately, you MUST check out the new Spring Mountain Visitor Gateway. The Spring Mountains Visitor Gateway site is a destination in itself. This 128acre complex has reclaimed land from a golf course into public buildings, trails, exhibits, and more.
Also, check out the great number of trails and hikes that are suitable for all levels of activity.
Always remember when you go up to the mountains, out in the wilderness or hiking for an extended period of time…do the following:
- Hydrate! Bring enough water.
- Wear the correct clothing. Hiking boots or protective shoes.
- Sunblock. Don’t forget to protect your skin.
- First Aid Kit. Even if it’s small. Bring a few things in case you get a “boo-boo”.
- Food for the Day. Snack on some yummy things like fruit, nuts and cut veggies.
- Map. Know your surroundings. Here’s a trail map of the area.
Enjoy yourself!
To your health
Black Bean Brownies…YUMMY Copy
Have you ever looked at a mouth-watering dessert and thought…
“I want it, but I shouldn’t…” It’s like the sweetest things in life always come with a side order of guilt. It can feel so unfair…
It doesn’t have to be that way. With just a few simple substitutions you can turn that waistline-sabotaging into something that tastes good…And actually good for you. FOR REAL!!!
Here’s an easy way to turn an all-time favorite into a healthy treat:
BROWNIES
With a one-ingredient substitution, your brownies could help:
- Kick start your weight loss goals, since they’ll be filled with fiber and protein to keep you fuller longer.
- Support your bones and joints with calcium and zinc, so you can feel strong and stay active throughout the day.
- Manage healthy cholesterol and triglyceride levels, supporting your heart health.
- Maintain healthy blood pressure levels, especially when you use this as a substitute for refined carbohydrates (like in this recipe).
What’s this “secret ingredient”? “BLACK BEANS”
I know, it might sound a little crazy, but it’s a great way to pack your brownies with nutrients without sacrificing flavor.
BLACK BEAN BROWNIES RECIPE
- 1 15-oz can low sodium black beans
- 2 Large eggs room temperature
- 1/4 cup melted coconut oil
- 2 oz melted bittersweet chocolate( at least 70% cocoa)
- 1 1/2 tsp vanilla extract
- 1Tbs brewed coffee (decaf ok)
- 3/4 cup unsweetened cocoa powder
- 1/2 tsp baking soda
- 1/2 tsp sea salt
- 3/4 cup coconut sugar
- Powdered sugar for serving
Instructions:
- Drain and rinse black beans thoroughly, and set aside.
- Preheat oven to 325. Line an 8-inch square baking pan with parchment paper and set aside.
- In a food processor fitted with an “s” blade (or blender) combine beans, eggs, coconut oil, melted chocolate, vanilla, and coffee. Process until very smooth.
- In separate bowl whisk together all dry ingredients: cocoa powder, baking soda, sea salt, and coconut sugar until no lumps remain.
- Make a well in the center and pour the bean mixture into the cocoa powder mixture.
- Stir to combine well, then pour mixture into the baking pan.
- Bake for 25-30 minutes, until the brownies spring back when touched, remove from heat.
- Allow to cool COMPLETELY before sprinting with the powdered sugar
- Once cooled slice and serve*
*NOTE: I know its hard but until brownies are Cooled, they will fall apart when cut, so….. be Patient!!!!
Next time you have a get-together, serve these brownies and see if your friends and family can tell the difference…
I love doing this, because people are so shocked when they find out what’s in them, and how healthy they are.
Then, they always go back for seconds… guilt-free!
To your health!
Salmon and Spinach Frittatas
This is one of my favorite healthy brunch recipes!!
The eggs are loaded with protein, which helps to fill you up, give you energy, and fire up your fat-burners…
The spinach is chock-full of fiber, calcium, iron, and a bunch of other important vitamins and minerals…
The salmon provides a healthy dose of B vitamins, potassium, selenium, and protein.
The result: a delicious treat that is good for your heart, your bones, your blood pressure, and your brain, and can help with weight management.
Here’s what you need (serves 8):
- Coconut oil spray
- ½ onion or more diced
- 1 12-oz bag baby spinach, chopped
- ½ tsp salt
- ½ tsp pepper
- 4 oz smoked salmon, finely chopped
- 10 eggs (use only 5 yokes & all 10 whites)
- 3 oz fresh, cubed, or shredded cheese of your choice (I like feta)
Here’s what you do:
- Preheat your oven to 350
- Combine the eggs salt, pepper, onions, spinach in a bowl, then stir in the cheese. Coat 8 8-ounce ramekins with cooking spray. Add 3 tbsp of the salmon mix and ¾ cup of the egg mix to each ramekin.
- Put them on a baking sheet and bake for about 25 minutes. They’re done when a toothpick stuck in the middle comes out clean.
- Well, they were a huge hit with my friends, and I think you’ll love them, too.
And after you take your first delicious bite and start to enjoy the flavor, what’s the next thing you should do?
Put down your utensils! Remember, that simple trick helps you slow down your pace, eat less food, feel full faster — and allow you to enjoy your food!
To your health!
The topic of “HANGRY”
Tasty seasonal produce list
Fresh fruits and vegetables are the main things missing in most unhealthy diets. But if eating these items becomes a treat… you’re more likely to stick to it. And when you do, they will start replacing calorie-dense foods in your diet, making it easier to slim down. Listed are the freshest, most in-season produce on the market right now. So grab a pencil and paper and start making your shopping list. Enjoy! 🙂
Apricots: Delicious raw when ripe, but if you have trouble finding perfectly soft apricots, try grilling slightly underripe fruit to bring out the sweetness. Serve with a little plain yogurt and bittersweet chocolate for a great dessert.
Fennel: This earthy plant tastes faintly like licorice, and it’s delicious with seafood. Try tossing it in olive oil and roasting with orange zest and onions for a great side dish.
Jicama: This vegetable tastes a bit like a rm, less-sweet pear… and looks a little like a potato. It’s sturdy, so it’s great for dips like hummus, guacamole, and caramelized onion dip.
Blueberries: Delicious as a quick snack, blueberries Consider tossing them into a salad or even a stir-fry for an addictive punch of sweetness.
Garlic: Available all year round but especially fresh and pungent in the late spring. Look for tight heads of garlic with no soft spots, and the paper outside still intact. And if you see garlic with purple streaks, that’s a good thing! Try roasting your garlic in the oven until golden brown and soft to mellow out the pungent flavor.
Mushrooms: If you see fresh mushrooms, pick them up immediately – when they’re in season, the flavor is incredibly earthy and rich. And any mushroom works beautifully sautéed in a hot pan with olive oil, sea salt, and a little thyme – just make sure the pan is hot and don’t over ll it.
Parsley: More than just garnish on your plate. Parsley (especially ultra- flavorful Italian parsley deserves to be treated like a vegetable in its own right. Finely dice parsley and toss with beans, brown rice, and tomatoes for a flavorful treat, use it to make pestos, or chop it into a salad.
Strawberries: They’re so good on their own that you really don’t need to do a thing to strawberries, but if you end up with an underripe batch, here’s a tip: slice them thin and sprinkle with the juice of an orange and a TINY bit of almond extract to highlight the natural sweetness.
Turnips: This root, gets mistaken for a radish, are earthy and delicious when simply roasted. They’re also a delicious stand-in for potatoes. Just steam them and mash with a little butter.
Mustard Greens: Kale’s peppery cousin, mustard greens are delicious sautéed with garlic, olive oil, and raisins. They also work as wraps, cooked into soups, and thinly sliced into stir-fries.
Rhubarb: This sour stem is unusual, in that it’s mostly used in sweet dishes, and it’s a classic with strawberries. Dessert aside, it’s delicious pickled, roasted with onions and carrots, and shaved thin over a salad with a little goat cheese.
Apples: Apples are just beginning to come into season this month – especially the sweeter varieties, like sugar apples, gala, honeycrisp, and Jonagold. You can definitely bake with apples – and with sweeter varieties, you don’t need to add much sugar – but they’re also wonderful tossed into a salad with bitter greens, like kale or mustard greens.
Artichokes: They’re all over the farmer’s markets here in California, which means they’ll be hitting the rest of the country soon. You can eat whole artichokes by pulling o the petals, and scraping the meat o each one with your teeth… but personally, I like artichoke hearts, the fleshy inner part of the vegetable. They’re good pickled, shaved into salads, or sautéed.
Brussels Sprouts: One of my favorite cruciferous vegetables, brussels sprouts look like mini-cabbages, and they’re easy to cook… just don’t steam them to death or you’ll get that sulfury “fart” flavor. I suggest sautéing or roasting until the edges are crispy and the centers are tender.
Cauliflower: It’s available all year round, but fresh, farmer’s market cauliflower is especially good this time of the year. Not everyone’s a fan of the texture, but there are ways to disguise that, such as roasting until crispy, or mashing like potatoes.
Chard: This leafy green is more tender and less bitter than kale, but still packs a big nutritional punch. Use it sautéed with garlic as a simple side dish, or cut it into ribbons and use in a salad or slaw. Main ingredient in “KracK Juice” See recipe.
Delicata Squash: Some of the first of the fall/winter squash, these small, ribbed squash are delicious sautéed or roasted – I’m partial to roast delicata squash in salads. Since the skin is so thin, you can even eat the skin rather than spending time peeling it.
Ginger: Another one you can and all year, but in late summer/early fall, ginger is especially potent and pungent. Look for ginger roots with thin, almost wet-looking translucent skin for the most flavor.
Grapes: If you see grapes at your local farm stand or farmer’s market, stop and get them – because they’re NEVER more flavorful than they are right now, especially sweeter varieties like moscato. Use them as a snack, or try tossing them into your favorite salad for a sweet kick.
Pears: Pears are just starting to come into season, especially fragrant Bartlett pears, often described as having the ideal pear flavor. Look for golden yellow skin if you want a sweet pear, or green skin for a tart, crunchy fruit. And remember – pears must ripen at room temperature!
Prune Plums: These dark purple, oval-shaped plums have a soft, almost jelly-like skin and delicate fresh – they’re best eaten raw, or slow roasted, and they make a very favorful jam.
Wow! That’s a lot of tasty, nutritious food. And now, we need to put it to good use… as FUEL.