Quick Tips
Sweeteners – link to individual page with all sugar info?
Quick Tip #66
Cranberry juice is great for detoxing – it cleanses the liver and flushes fat from the body. Added bonus – it’s great for breaking up cellulite! I buy unsweetened cranberry juice. The label should have no added ingredients. My favorite brand is Just Cranberry Juice. It is concentrated, so you need to dilute with water & add Stevia to make it sweeter. I mix 4 oz of juice and 28 ounces of water and sip it throughout the day.
Quick Tip #65
Americans have been fed a load of lies about soy. Soybeans are not actually safe to eat raw because they contain a number of toxins. Most soy beans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides. They are treated with acid baths, high heat, and additives such as nitrates before they are made into soy products. Most of the soybeans grown in this country are for producing soybean oil, which is then hydrogenated and turned into trans-fat.
Quick Tip #64
You can take up to 5000 mg of vitamin C per day. Most people don’t get enough vitamin C and it’s so important. I do not recommend chewable vitamin C tablets as there is added sugar in them and sugar depletes vitamin C from our bodies. So, you would be defeating the purpose 🙂 Also, the chewable forms of vitamin C can also damage tooth enamel.
Quick Tip #63
A lot of people have asked me about Zevia. I personally don’t think it’s healthy to drink any type of soda, especially regularly. Carbonated beverages are acid forming and it is not healthy for our bodies. Zevia contains more erythritol than stevia, and erythritol is a processed sugar alcohol made from GMO corn. Occasionally would be the only way I would say it’s okay.
Quick Tip #62
Eat 1 – 2 eggs a day. Don’t leave out the yolks. The yolks have sulfur to support your liver’s cleansing process. Omega-3 enriched eggs are loaded with antioxidants for the eyes and brain, as well as cholesterol-protective amino acids.
Quick Tip #61
More than any other vegetables, dark leafy greens pack in more vitamins and minerals and fewer calories than any other vegetables. Eating dark leafy greens will not only help you feel better, they also help with digestion, clear your skin, detoxify your body and help you loose weight.
Quick Tip #60
I often suggest that you do not use canola oil. Why? In order for this oil to be on the shelf, the manufacturers put it through a process using very high heat. This process takes any healthy fat molecules and turns them into harmful free radicals. Coconut oil and palm oil are the only oils that can take a higher temp (350 degrees) which is about medium on your stove. While cooking, you should never heat your oils over 200 degrees which is a low setting on your stove. When you go over this, you are destroying the healthy qualities of the oils.
Quick Tip #59
Yerba Maté tea contains a wealth of health benefits that surpasses even green tea. I’m drinking a cup right now – it is my morning tea everyday! Yerba Maté delivers both energy and nutrition! It’s packed with vitamins, minerals, and antioxidants and helps stimulate focus and clarity as well as boosts energy levels. It contains iron, potassium, and magnesium minerals which Green Tea does not. For years, physicians in Europe have been incorporating Yerba Maté in treatments for obesity.
Quick Tip #58
I do not eat fruit with my meals. The sugars in the fruits require a different type of enzyme for digestion than vegetables require. When you mix them together in your stomach, they fight for digestive enzymes and typically the vegetables will win. Then the fruits will go partially undigested and begin to ferment which can lead to intestinal problems. A rule of thumb for me is to eat fruit at least 30 minutes before my main meal. I also notice that eating an apple before a meal also keeps me from over-eating so I do this a lot before going out for dinner.
Quick Tip #57
I love Larabar nutrition bars. Most of their bars are truly healthy, with great ingredients. However, when I went to buy some yesterday, I notice their new varieties contain chocolate chips with sugar in them. Not sure why they ruined a good thing! Make sure you check the ingredients! Note: The nutritional label shows sugar, but it’s natural so as long as it’s not added sugar (watch for hidden sugars!) it’s okay.
Quick Tip #56
Don’t over look having fiber in your diet. Fiber helps to slow down, and sometimes even block, the absorption of some calories.
Quick Tip #55
Hungry? Make a big pot of cabbage soup and have one cup every hour throughout the day – it can really cut the hunger down!
Quick Tip #54
Protein is key for our diets especially if we work out. It’s essential for the development of our muscles. Our muscles work hard for us-burning calories & keeping our metabolism up. If we don’t eat enough protein our bodies steal it from our muscles and organs. It curbs our appetite & balances blood sugar. When you eat more protein you feel fuller longer & you have more energy. So make sure you are getting enough!
Quick Tip #53
Virgin Coconut Oil (organic is even better) is the best bet! It is made from fresh coconut meat and has very little processing done. The other grades of coconut oils are made from dried coconut meat and can have a bitter taste, but worse, it’s often refined, bleached and deodorized. The less processing… the better!
Quick Tip #52
It’s important to drink tea year round.Teas can cleanse the body and increase your metabolism. Try to stick to herbal teas, and limit your intake of black, green and oolong teas–they are processed differently and contain caffeine. Herbal teas usually contain no caffeine, and therefore count towards your daily water needs. In the summer I brew up my herbal tea, add a little stevia and then chill.
Quick Tip #51
I’ve been using Greek Yogurt (no sugar added!) when a recipe calls for sour cream or mayo.
Quick Tip #50
People sometimes confuse thirst with hunger so the next time you think you are hungry, try drinking a cup of Yerba Mate tea or a big glass of water and some lemon. A lemon can improve digestion and increase your metabolism.
Quick Tip #49
Just because a product says it’s “sugar free” does not mean it’s okay to eat … Did you know that sugar free Jello has hidden sugars in them?
Quick Tip #48
It’s key to have a high protein intake on P3. Protein requires more energy to digest than other foods and helps you to burn more calories which will help with weight loss in P3. Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Yipee for protein!
Quick Tip #47
Extra Virgin Raw Coconut Oil. Use this as your fat of choice in cooking. Take two teaspoons per day. This is proven to stimulate metabolism, improve digestion, and help release fat cells. It also gently stimulates the thyroid.
Quick Tip #46
If you are hungry, eat celery and cabbage as your choice of veggie. They take longer to digest and keep your fuller longer.
Quick Tip #46
Make sure all vitamins are NOT fat soluble. No fish oils, vit E or A. Make sure you get all your “iums” in your diet: Potassium, Magnesium, Calcium and to stay regular Psyllium.
Quick Tip #45
Coconut oil is thermaognic so it aids in breaking weightloss stalls. It is digested and processed differently than other fats. And you don’t need to count it in your daily calorie count. Why? because it’s used in the body as energy and not stored as fat!
Quick Tip #44
MCT Oil rocks. Use this as your fat of choice in cooking. Cook your meat or veggies in it! Mix in your Greek Yogurt! Take it as is! Use 2-4 teaspoons per day to stimulate metabolism, improve digestion, and release fat cells.
Quick Tip #43
Steel cut oats do not go through additional processing that regular oatmeal goes through. They are high in protein and fiber, no added sodium and have a lower calorie count.
Quick Tip #42
Did you know that buying salad greens already bagged, while very convenient, have been treated with starch, usually potato whitener, to keep them fresh?
Quick Tip #41
Coconut Milk is awesome! It helps build up our immune system and it quickly turns into energy instead of being stored as fat. I put it in recipes and even my protein shakes. But make sure you buy it with no added sugar. I buy mine in a can – the dry powder is a lower quality product where the fat has been oxidized.
Quick Tip #40
Have you ever bought (Braggs) Apple Cider Vinegar and wondered what “With the Mother” means? The mother is the floating particles you see in the bottle. The more raw and unfiltered the vinegar is, the more mother you see. Any vinegar that is clear has no nutritional value. ACV with the mother has as much benefits as the apple itself.
Quick Tip #39
Eat real butter, not margarine such as Smart Balance. The trans-fats and hydrogenated oils in the margarine has been linked to diabetes. These types of oils clog the cell membranes and interfere with the cells’ ability to convert glucose into energy.
Quick Tip #38
Those darn processed food additives! Even though there is a lot of controversy on it, I try to avoid anything with Maltodextrin in the ingredient list. It is produced from rice, potato or corn starch. It is know to contain MSG and it doesn’t need to state that on the ingredient label. It is known to affect blood sugar levels and cause tooth decay. You will find this additive in sugar free jello and Crystal Light, among other things.
Quick Tip #37
Ezekiel 4:9 breads are called “flourless” and you can have them on P3. The grains are soaked in water and sprouted and not processed like other breads where they are dried and milled into flour.
Quick Tip #36
Herbal detox teas are a great choice if you want to naturally cleanse the body of impurities. As well as being cleansing, these teas can also be relaxing and can put a comforting end to any long day. If you choose an herbal tea with the right ingredients, your tea time can not only be relaxing it can help you rid your body of toxins and poisons.
Quick Tip #35
Omega-3 are essential to good health. They help your body burn fat more efficiently! They raise your metabolism & lower your triglyceride levels. Sources include ground flax seeds, flax seed oil, fish oil, tuna, salmon, sardines, walnuts & leafy greens. I keep a jar of flax seeds in my pantry & add them in my recipes, mix them with my Greek yogurt, protein drinks, toss on a salad, and in my steel cut oats. Flax seeds are an excellent source of fiber.
Quick Tip #34
Coconut flour is very low in carbohydrates, contains no gluten, as has a high fiber content andis a good source of protein. It is made from finely ground coconut meat with most of the moisture and fat removed. It can be used for cooking and baking much like bleached, enriched flour which is flour stripped of all nutritional parts and then the manufacturer adds back in a few vitamins required by law and then they call it ‘Enriched Flour’!!
Quick Tip #33
MSG is a flavor enhancer found in many fat free and sugar free products. It effects our brain and makes want to eat more. The gov’t doesn’t require food manufacturers to list it in the ingredients if it is less than 79%. Manufacturers can claim there is no “MSG” in their product, meaning that there is no ingredient called ‘monosodium glutamate’. HOWEVER…there may be autolyzed yeast, hydrolyzed pea protein, carrageenan, sodium caseinate, enzymes, and other ingredients that contain or create processed free glutamic acid (MSG) during manufacturing. BEWARE! Eat whole foods!
Quick Tip #32
Lemon water cleanses and supports the liver – our main fat-burning organ. Best if you have the juice of a half of a lemon in warm water first thing in the morning.
Quick Tip #31
Giving up flour and sugar doesn’t mean you have to give up bread! And you don’t have to feel guilty! The sprouting process creates a whole protein that is close to the protein found in milk, eggs and whey. So the next time you eat your sprouted bread, enjoy it guilt free!
Quick Tip #30
Refined sugars and flours rob our bodies of many essential vitamins and minerals and probably was the main cause of our fatness!
Quick Tip #29
Apple Cider Vinegar increases energy consumption in the body and is great for people trying to loose weight. It is recommended that you drink 1 – 2 tsp. with 8 oz of water before each meal. I mix mine with 2 packages of Vanilla Stevia. I also use it in dressings, marinades and I even now add to my protein shakes.
Quick Tip #28
Stay away from artificial sweeteners such as Splenda, malitol, sorbital and acesulfame (K) potassium. These are toxic to the human body.
Quick Tip #27
If you were to see me in the grocery store today you’d see I become somewhat of a Sherlock Holmes. Okay, no pipe and no magnifying glasses (yet) but I have become a “Label Detective” for sure. My lasted investigation: Carageenan. Although it’s not as bad as some ingredients I cringe at (ie. fructose or maltodextrin) I wanted to research it as I heard it has a harmful effect on the digestive system. It is a food additive used for thickening and increases the shelf life. Food additives all together scare me. So, why take the chance? Not only food additives, but how they process the food and food additives. Eat whole and natural foods! I have never felt better in my life and I believe it’s because I’ve become a label detective!
Quick Tip #26
Lecithin is important in cleaning the liver (our best detoxing and fat burning organ!) and it intervenes with the body’s ability to form fat deposits. It can be found in may foods such as cabbage, cauliflower, garbanzo beans, seeds, nuts and eggs. Egg yolks are the best source especially when you eat the yolk lightly cooked, like a soft-boiled egg. You can also buy supplements, but it’s not as good and wholesome.
Quick Tip #25
Eating whole foods instead of processed foods helps keep your body balanced! You will notice increased energy and a higher sense of calmness. Processed foods can make you moody and tired. When you eat processed foods your body has to figure out what to do with all those additives and it ends up working overtime!
Quick Tip #24
A good hearty breakfast is a bowl of steel cut oats. This is the best type of oatmeal because it is a true whole grain. It will help lower your cholesterol and stabilize blood sugar levels. I add almond or coconut milk, blueberries and almond slices. It takes a little longer to cook, but very tasty.
Quick Tip #23
Eat all natural peanut butter. The only two ingredients you should see on the label are (roasted) peanuts and salt. Peanut butter with other ingredients such as sugar and oils are not healthy for you. Don’t fall into the marketing hype! Smart Balance is NOT smart and choosy mom’s should not choose Jif.
Quick Tip #22
Whole natural sugar cane is loaded with vitamins and minerals that nourish our bodies. It contains calcium, which ironically, is needed for the body to digest sugar properly. It’s just one reason to consume sugar in it’s natural state.
Quick Tip #21
I use peanut butter that contains ONLY peanuts and salt. There are a few good ones on the market but my favorites are Costco & Whole Foods 365. They are very good & don’t need a lot of stirring. I have peanut butter daily in my chocolate, protein shakes and I also dip my apples and celery in it. The saturated fats in peanuts are healthy fats because it is from a plant source. According to the latest research, a diet rich in peanut products helps reduce cholesterol, as well as lower your risk for heart disease.
Quick Tip #21
It’s important to clean our liver every day – it’s our main fat burning organ! And a toxic liver can make you feel tired and sluggish. Liver cleansing veggies include onions, cabbage, broccoli, cauliflower, brussel sprouts, and dark green leafy veggies such as lettuce, spinach, chard, etc. Mom did know best! Eat your veggies!
Quick Tip #20
Do you have trouble sleeping? or take something every night to help you go to sleep? Try this: Take 1 cup warm, not boiling, milk (my preference is unsweetened Almond) and stir in 1 tsp raw honey. This combination is well known for it’s soothing and relaxing effects.
Quick Tip #19
Make sure you get in your Omega 3’s. Some signs of Omega-3 deficiency: fatique, brittle nails and hair, dry skin, constipation, frequent colds, mood swings, depression, joint pain, poor memory and lack of concentration. The recommended intake is 3,000 mg per day.
Quick Tip #18
Popcorn is acceptable for us if it’s not popped in harmful oils. Air popped is best, but I like mine when I make it with my Whirly Pop. I place about 2-3 Tbsp. of coconut oil with 1/2 c. popcorn. Drizzle it with melted butter and sprinkle on some sea salt.
Quick Tip #17
I get asked this a lot … What about Truvia? I don’t use Truvia because it is a blend of Stevia, erythritol and “natural flavors”. I try to stay away from ingredients that say “natural flavors” as there are some that have chemical ingredients in them and you have to call the manufacturer to find out what they are. I use Stevia as it’s a whole natural product.
Quick Tip #16
Did you know that Sucralose (Splenda) is a chlorocarbon? Meaning it has a chlorine-containing substance in it. Yep, Splenda contains chlorine! Man-made chlorine is essentially bleach! Our bodies do not know what to do with this chemical so the brain sends a signal to the body to send it to the liver. When it’s in the liver it becomes very toxic and causes the liver to swell. It’s important to keep the liver clean – it is our main fat burning organ! With Splenda being so new, there isn’t a lot of long term studies done yet, but I know enough not to ever put this in my body again!
Quick Tip #15
I get asked this a lot … What about Truvia? I don’t use Truvia because it is a blend of Stevia, erythritol and “natural flavors”. I try to stay away from ingredients that say “natural flavors” as there are some that have chemical ingredients in them and you have to call the manufacturer to find out what they are. I use Stevia as it’s a whole natural product.
Quick Tip #14
Saturated fats enhance our immune system. Our cells need saturated fat in order to be healthy. Examples of foods that contain saturated fats are butter, coconut oil, palm oil, cow’s milk, cheese and red meat. The most stable is coconut oil.
Quick Tip #13
I don’t recommend replacing butter with processed margarine/tub spreads. Organic butter contains many nutrients, some even protect us from heart disease! It contains Vitamin A, Vitamin E, lecithin and a number of other anit-oxidants which can help strengthen our immune system. It also contains the medium chain fatty acids that are in coconut oil – which I feel should be in every one’s diet every day.
Quick Tip #12
Starchy foods slow down your metabolism. (One in particular I hate is Enriched Flour!) When your body processes starchy foods, it burns very few calories. Same is true for foods with a high carbohydrate count.
Quick Tip #11
Did you know that protein raises your metabolism? Studies show that protein can increase the burning of calories by up to 25%. So make sure you get in your protein – shakes, Greek Yogurt, lean beef, chicken … It takes more energy for your body to digest protein and that extra energy burns more calories!
Quick Tip #10
I just went to the gym – it feels great to workout! I haven’t been since my trip. Don’t forget you need to have protein right after your workout, preferably within 30 min. The best way to get protein in is through a Whey protein shake as it aborbs quicker into the body. I do mine with Almond milk, peanut butter, carab …powder, flax seed oil and ground flax seed and a little stevia. Sometimes I add 1/2 banana. yum!
Quick Tip #9
Coconut oil is known to raise our body’s metabolic rate and burn more calories. It does not store in the body tissues as fat, but rather goes to the liver which converts it into energy. That is why every day I make sure and eat a piece of my coconut oil chocolate. The things I gotta do for good health !
Quick Tip #8
PURE – RAW organic Agave Nectar is an excellent natural sweetener. When the agave nectar is raw, it is truly a healthy, low glycemic food. I use the Madhave brand, but Wholesome Sweetener brand is also good and I saw it recently at Costco. Agave Nectar has a mild taste and does not cause sugar cravings. We do not recommend using it on a daily basis.
Quick Tip #7
I’m not a big pineapple eater, but I found it interesting to know pineapple contains the enzyme Bromelain, which assists in breaking down proteins. So, it’s good to have it with your protein but Canadian Bacon and Pineapple Pizza don’t count!
Quick Tip #6
Sprouted breads are a great way to eat breads and know they are good for you! The process is such that grains are soaked in water and sprouted rather than breads baked from grains that were ground into flour. The sprouting process releases vital nutrients found in whole grains. and are high in protein and vitamins. The sprouting creates a natural change the makes the protein and carbs easier for us to digest. Our bodies digest these breads more like a vegetable!
Quick Tip #5
Make sure you get in your Magnesium. You will find it in in dark, leafy veggies such as spinach, chard, beet green, and dandelion greens which, by the way, is a good tea to drink 🙂 Eating these greens will help your digestive enzymes and help break down toxins in your liver. Remember the liver is our main fat burning organ so make sure you get those awful toxins out of there!
Quick Tip #4
Avocados are high in fat, but no worries! It’s the good kind – healthy monounsaturated fat which helps to lower bad cholesterol. And they are loaded with nutrients! So go ahead and eat one daily — for your heart’s sake 🙂
Quick Tip #3
Cranberry juice (no sugar added!) mixed with water helps with water retention, cleans waste from the lymphatic system and even can help with celluite! I buy the Trader Joe’s brand. I put 4 oz of the juice in the bottle and fill it with water and Stevia. I drink 1 bottle per day.
Quick Tip #2
Psyllium Husk is an excellent fiber source. Take with water before your meal. It will turn into a gelatinous thick substance that makes you feel full and can help you from overeating.
Quick Tip #1
Limit your natural sweeteners. I believe they are not for every day use and cause weight gain if over consumed. I have had a number of people contact me with weight gains and when they discontinue these items, they loose. This includes Raw Blue Agave Nectar, Pure Maple Syrup, Brown Rice Syrup, Rapadura, Coconut Nectar, and Raw Honey. Also, watch for fructose in ingredients lists. Although these are natural sweeteners, it does effect some people and can cause gains, especially if over-consumed.
This does NOT include Stevia which is an herb and will not effect our blood sugar levels.