November, 2014

  • Chipotle Roasted Almonds

    Having some tasty and healthy snacks on hand is very important for me all year long. During the holidays it is especially helpful in keeping me on track with my health goals. I like to have different snacks for different times of the year. It makes them more special so I feel like I am having a treat! Plus I don’t get into a rut or bored and then of course do the mindless eating things which leads to overeating.

    I like using Wildtree blends because they are so delicious as well as being organic. There are so many blends to choose from, you can make a whole selection for your next paralmonds in jar spicedty.

    This recipe is especially fast and easy to prepare. It has just a hint of spiciness.  If you want it hotter then add an extra teaspoon to the mix.  It also makes a great gift and a lot quicker than making breads or cookies.


    Wtree ChipotleIngredients:

    – 2 cups raw almonds
    – 2 teaspoons Wildtree grapeseed oil (Purchase HEREl)
    – 2 teaspoons Wildtree’s Organic Spicy Chipotle Ranch blend ( Purchase HERE)


    • Preheat oven to 350 degrees. (375 degrees for high altitude)
    • In a large bowl, toss the almonds with the grapeseed oil.
    • Line a cookie sheet with parchment paper.      Almonds on cookie sheet
    • Spread almonds out on parchment in a single layer.
    • Bake almonds in a preheated 350 degree oven for 10 minutes
    • Remove pan from oven and carefully pour the hot almonds back into the mixing bowl.
    • Sprinkle Organic Spicy Chipotle Ranch blend over the nuts and toss well with a spoon.
    • Pour the seasoned almonds back onto the sheet pan and return to the oven for 5 minutes.
    • Remove from oven and let nuts cool completely on pan.
    • Store cooled nuts in a covered container.

    1 serving of 1/8 cup: 109 cal, 10g total fat, 40mg sodium, 4g carbs, 2g fiber, 1g sugar, 4g protein

    If you have never tried Wildtree before, now is a great time! They have some great bundle specials going on for November & December gift giving!

    I would love to hear what food gifts to you like to give. I’m always looking for new ideas, so please share!


    November 22, 2014 • Recipes, Wildtree • Views: 1186

  • Portion Control at Family Gatherings

    Picture yourself at the Holiday family gathering. You are so proud of yourself as you’ve managed to stay away from the wonderful assortment of appetizers and those creamy mash potatoes smothered in rich gravy. Woman w pieBut then Aunt Nellie appears with her famous apple pie. You love her apple pie! So you have a bite to avoid offending her, and next thing you know, you’re back for seconds!

    The holidays make it especially hard to deal with food distractions. There are so many triggers that can cause us to overeat or make unhealthy food choices. That’s why it’s important to understand your eating triggers and learn strategies to deal with them.

    Here are a few common triggers and how to overcome them.


    Family pressure: Many times you feel forced to eat foods because people keep putting it in front of you.

    Why you cave: You don’t want to offend. Every family has “food pushers” who are hard to turn down, even for the most disciplined of us.

    Solution: Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”.

    If that’s not possible, get creative. Tell her, ‘I love your pie so much. I’m going to take some home with me.’ Then you have the option of throwing it away, giving it away, or dividing it into smaller portions and freeze to savor each separately later.


    Social snacking: At a party, you make multiple trips to the cheese & cracker tray and the dessert tray and drink too much wine – like everyone else there.

    people around apeitizersWhy you cave: It’s the mirroring effect, “We tend to see what others around us are eating and do what they’re doing.”

    Solution: Sit down, away from all the goodies. When you move around at parties you tend to graze more and lose track of what you’re eating.

    Another tactic: Eat a healthy meal or snack with Protein in it before you go to the party so you’re less inclined to overindulge, and drink 2 glasses of water before having each alcoholic or high calorie beverage.


    Cleaning your plate: Why you cave: If I want dessert, Mamma says I have to eat everything on my plate.

    Solution: Remember YOU are now in charge of YOU and YOUR BODY. You get to decide what you are and what you are not going to eat!


    What to do Before, During & After the Gathering

    1. Eat a healthy breakfast if your Thanksgiving meal will be at lunch. Eat a healthy breakfast and lunch if you’re meeting for supper. Portion control will be easier this way.
    2. Drink your water. Recent studies found that when people drink glass of watermore water throughout the day; they end up eating fewer total calories. Water and water-rich foods can help you feel full longer.  Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.
    3. Work out before the big meal. If your health club is closed, why not take the dog for a brisk walk? Even vacuuming the floors or shoveling snow can get your heart rate up. Working out up to 90 minutes before the meal will help keep your metabolism raised for at least four hours and your body will be able to process the meal more efficiently.
    4. BEFORE you arrive have a glass of water, a protein rich snack and/or take a ThermoBond tablet. (They help lower fat absorption. Get them HERE)
    5. When you get to the gathering. Be social! Greet everyone BEFORE you have any food or drink. And don’t stand around the food table. Focus your energies on making conversation with others instead of focusing on the food. Remember conversation is calorie-free.
    6. Be wise when choosing appetizers. A small portion of some appetizers may help you from overeating at dinner. Pick up a small plate, and stick with vegetables, but limit or avoid the creamy dips. Restrict your intake of butter crackers, chips, cheese and meats. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds for appetizers.
    7. Filling your Plate. Put the turkey or meat (size of deck of cards) in center of the plate with a little potatoes & gravy on Plate-of-foodtop. Add a SMALL spoon of everything else around the edge. This keeps everyone happy that you took their special dish. If you don’t care for something, don’t eat it. PLAY with it. Only get another spoon of what you REALLY like BEST. YES, you should have food left on your plate. After all, you need to save room for a SMALL piece of dessert!
    8. Slow down. Savor your food and the experience of eating. You’ll eat less, feel more satisfied, and recognize feelings of hunger before it’s too late.
    9. The Day After.  Drink plenty of water (1/2 your body weight in ounces of water)
    10. Next 3 Days eat less especially sugary & fatty foods

    No moderation + No planning = Weight Gain

    Set your goals, make a plan, and write everything down. If you want to maintain your weight, then identify the events that you might be at risk for this holiday season.  If you have a gathering to attend, write down your strategies (see the above list). Review your strategies each day so you will know what to do when a temptation appears!

    Many blessings on you as you celebrate this wonderful time of year,


    Anyone willing to make a comment about a major reason why you might find it difficult to manage your weight during holidays?

    November 22, 2014 • Healthy Hints, Mind Managing • Views: 1389

  • 10 Ways to Practice Gratitude

    In my previous post I explored how Gratitude affects your physical, mental and emotional health. And that a lack of it can actually cause stress and weight gain. Read more here….

    There really is nothing unpleasant about feeling grateful – in fact, it’s just the opposite.

    So let’s go over some ways to increase your Attitude of Gratitude!


    Here Are 10 Ways to Practice Gratitude

    1. Keep a daily gratitude journal.   Just write down a list of three to ten things for which you are grateful.  You can do this first thing in the morning or before going to bed at night or better yet book-end your day by doing morning AND night.
    2. Write a gratitude letter/email to a person who exerted a positive influthanks letterence in your life but whom you have not properly thanked.  Even better, meet with them and read it to them face-to-face.
    3. Attempt to go the day without complaining, criticizing, or gossiping.   Several self-improvement book authors have suggested wearing an item like a “No Complaints” wristband or gratitude charm bracelet to help condition themselves to be constantly aware of the things in their lives for which they are grateful.
    4. Make a Gratitude Question Sign – “What do I have to be grateful for today?” Then answer it when you wake up – every morning for three weeks. (and yes, you may expect miraculous results).
    5. More Visual Reminders.Two obstacles to being grateful are forgetfulness and lack of awareness.  You can counter them by Give yourself visual cues that trigger thoughts of gratitude.  Use Post-It notes to list blessings on your refrigerator, mirror, or the steering wheel of your car.  Or, set a reminder on your smartphone to signal a time during the day to just pause and count your blessings.
    6. Have a gratitude partner.  Social support encourages healthy behaviors because we often lack the discipline to do things on our own.  Enlisting a friend or significant other to share your gratitude lists will help you be more grateful.  If we surround ourselves with grateful people, we surround ourselves with more  If we surround ourselves with ungrateful people, we are often more susceptible to more negative emotions.
    7. Social-Media-LogosMake a public commitment to being more grateful.The beauty of social media is how many people you can touch.  Hold yourself accountable to writing something on a social network that you are grateful for each day.  You’d be surprised how many people will write back and how many you can influence, including yourself.
    8. Change your inner dialogue.Research has shown that we can change our mood by changing the tone of the things we say to ourselves.  Taming your stressful thoughts can Rubber band on wristbe extremely healing. What I have found to be helpful with this process is snapping a snug rubber band, the kind keeping bunches of produce together is perfect, worn on your wrist each time you have a negative thought. Seriously try this for a week. Everyone I know who has done this found they had next to no negative thoughts before the 7th day!
    9.  Give Yourself the Gift of the Present. Multiple research has shown that when we are truly focused on the task at hand be are happier. Surprisingly this applied even when doing an unpleasant task!
    10. The “Secret” For Gratitude Power Here is the most powerful ‘secret’ in harnessing gratitude power for weight loss: You absolutely MUST make your gratitude emotionExcitement (July 2011)al rather than rational.  No matter how unattractive you may feel, there are always many people who are worse off than you. All you need to do is notice and feel genuine appreciation for how fortunate you are.


    I would love to hear from you on ways YOU practice the “Attitude of Gratitude”

    Blessing of Gratitude & Health upon YOU!


    November 14, 2014 • Healthy Hints, Mind Managing • Views: 1164

  • Gratitude and Your Health

    Thankfulness or gratitude is a popular topic in November. You will even find people posting each day on face book something for which they are grateful. Since my focus is on helping others towards a better and healthier lifestyle, I actually get excited for them because I know gratitude and your health go hand-in-hand!
    Gratitude, according to Wikipedia, is “a feeling or attitude in acknowledgement of a benefit that one has received or will receive.”

    Multiple research studies show that those who practice an ‘Attitude of Gratitude’ experience:

    • an increase of happiness
    • significantly increases the body’s natural antibodies
    • reduced stress
    • tend to have healthier blood pressure and heart rate
    • tend to be more creative problem solvers
    • bounce back more quickly from adversity
    • have stronger social relationships

    This isn’t to say these people have lives where everything is going great. It just means that they are acknowledge their blessings. They are grateful for the good that is in their life, for simple pleasures, for everything they receive from others and from the universe.
    Unfortunately many people don’t even take 5 minutes to reflect on the good in their lives. They actually spend most of their waking hours on auto-pilot. Their attention is on being upset or annoyed by what is lacking in their life or by what they perceive others are doing to them. Unfortunately this lack of gratitude just leads to more of the same (Law of Attraction) and worst more stress which we all know is very harmful to our health and overall wellness.


    If we focus on an aspect of our lives that we don’t particularly like, how fat your are or deprived you feel by not having sweets, then you will just amplify those tempationsawful feelings. This will make it much more difficult to resist that latte or bag of chips later in the day. What to do? Deliberately count the blessing that are in your life right now BEFORE you reach your ideal weight. This will increase your happiness and peacefulness making it much easier to take a walk or brew a cup of herbal tea instead of chowing down the forbidden foods.


    Focusing on all the wonderful things in your life automatically causes you to feel more confident about yourself. Even when you reach a plateau (and we all do) it is easier to remain peaceful and stick to your plans, when practicing gratitude.


    Ever notice that when you are aware of how ‘right’ your circumstances are, you feel more in control and less like a helpless victim? That is the power of the Attitude of Gratitude!

    You might wonder what in the world you can possibly find to be grateful about.

    The truth is that your world is full of blessings, whether you notice them or not. Bottom line: ingratitude is a habit and any habit can be changed.

    Invest in yourself today by noticing the countless blessings in your life. A few minutes here and there a couple times a week is a start, however daily consistency is what pays out with HUGE DIVIDENDS!

    Do you regularly practice the Attitude of Gratitude? How has it changed your life, health, relationships? Please share below in the comments to help inspire others.

    Wishing you Health, Joy & Happiness!


    November 8, 2014 • Healthy Hints, Mind Managing • Views: 1174