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Eat Well Enjoy LifeJanuary 12, 2011
In This Issue
"Healthy" Foods that Cause Mental Fogginess & Make Your Body Store Fat
All Carbohydrates Are Not Created Equally
RECIPE: Roasted Fennel, Rutabega & Sweet Potatoes
EFT CORNER: Weight Loss Feeliing Deprived
COMING SOON: Secrets To Vibrant Health Detox Program
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Ingrid DeHart
Certified Holistic Health Coach
EFT Practitioner
 Cooking Teacher

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Do you want to learn how to be inspired to eat the foods that make you feel really good  and get some guidance in the kitchen 

 

I am passionate about teaching men and women how to lose those extra 15 pounds permanently and   stop struggling with food.   I will teach you how to stiumlating the natural healing of your body so you become Healthy and Vibrant

 

If you are interested in finding out about my health coaching and cooking programs email me at idehart12@gmail.com
Welcome  
Everyday we are bombarded with information about what is "healthy" to eat. In this issue I am going to give you some information to help you understand a little bit about sugars and carbohydrates.  If you understand how your body works it will be easier for you to choose foods that bring you Vibrant Health. Keep in mind eating well brings you mental clarity and pleasure. I like sweet things so I have included a recipe for Roasted Fennel, Rutabega and Sweet Potatoes, sweet vegetables that sooothe the internal organs and energize the mind.  You know how much I love dark chocolate so I eat a little as part of my regualar diet.   I have included an EFT script to help you let go of any feelings of being deprived as you transition your diet.

 


 

 "Healthy" Foods that Cause Mental Fogginess &   Make Your Body Store Fat  

 

There are many food on the market these days that are labeled "healthy" but in truth are doing you more harm than good because of the way the body responds to sugars and carbohydrates. 

 

The number #1 thing you can do to improve your mental clarity is drop the sugar and the carbohydrates that turn quickly to sugar.  Too much sugar in the blood causes fogginess.  Excess sugar causes hormonal imbalances and Candida (excess yeast) which lead to mental fogginess.  Blood sugar fuels your brain and healthy levels are important for its proper function. The human body can actually regulate bloodsugar, but only if you eat right

 

 

SUGAR  

 

In order to achieve vibrant health you need to cut down on your sugar. SUGAR is not your friend.  Your blood sugar needs to be regulated in your body.  Insulin is there to protect you but when you eat too much sugar your body releases too much insulin. Insulin also signals the body to store fat. We all need some insulin but when you have too much sugar you release too much insulin which takes the blood sugar from high to low causing fatigue and cravings. Sugar also causes the body to be acidic.  Yeast, bacteria and most diseases thrive in an acidic environment. Sugars and starches from common foods feed the bacteria and yeast in your body which causes cravings of more sugars and starches. This is one of the reasons we are addicted to sugar.

 

Of course you know sugar is not good for you, but did you realize there are many foods that are considered "health foods" that prevent you from burning fat and because they turn to sugar.

 

What are these so called "healthy foods" that trick you into thinking they are good for you but actually turn to sugar ?

 

Whole Wheat Bread

Health Cereals with added sweeteners and partially hydrogenated oils  

Energy Drinks

Low Fat Muffins

Low Fat Cookies & Cakes                

Granola              

Yogurt with sugar

Low Fat Salad Dressings

Health Bars

 

 

WHAT ABOUT NATURAL SWEETENERS

 

 

Natural sweeteners, all of which are gentler than the refined white stuff, are easier on the body's blood sugar. Please note that these sugar alternatives are great transition foods, but are not meant to be consumed in mass quantities. Even natural sweeteners are, for the most part, processed foods.  It is important not to feel deprived of sweet things if you like them so if you want sweets try stevia. Stevia is a wonderful natural sweetener that does not spike your blood sugar or feed yeast. Stevia has a very sweet and strong taste and a little goes a long way and does not have the drawbacks of other sweeteners. I like the whole green leaf powder brom Navitas Naturals as it does not have the bitter after taste of the refined stevia.  Avoid the chemical sweeteners, they make your liver work too hard. The best way to alleviate sugar consumption is to add more sweetness to your life!

 

 

 

ALL CARBOHYDRATES ARE NOT CREATED EQUALLY

 

 

     

There are many carbohydrates that will not help you burn fat, they spike the blood sugar which increases the insulin and puts you into a fat storing state.

You should avoid white or whole wheat bread, pasta, white rice, most chips, rice cakes, crackers with partially hydrogenated oils and white flour  

 

What are the Good Carbohydrates?

 

 

Sprouted Wheat Bread- good brands are Alvarado St Bakery and Ezekiel they also make tortillas, bagels and burger buns. Why is this better?  The process of germination changes the composition of grain in many ways. Sprouting increases vitamin content, neutralizes phytic acid that inhibits absorption of nutrients. Sprouting "predigests" the grains to break down the amino acids protein bonds to promote digestibility of the entire grain.

 

Millet gluten free, alkaline, easy to digest

 

Quinoa contains all 8 amino acids making it a complete protein 

 

Sweet Potatoes high fiber, complex carbohydrates, Vitamin A & C

 

Fruits & Vegetables  these provide fiber, vitamins, minerals, nutrients, micronutrients all which will help you burn fat faster by increasing your     metabolism, bring energy to your cells and cleanse your body

 

Check out my I Phone APP for information on Mood Foods - Food to Boost Your Mood 

 http://itunes.apple.com/us/app/mood-foods/id377667731?mt=8

 

ROASTED FENNEL, RUTABEGA &

SWEET POTATOES

 

 

2 servings 

 

1 lb rutabaga peeled and cut into 1" cubes

1 fennel bulb tops removed and sliced   horizontally ½" wide

3 medium organic sweet potatoes cut into 1" cubes

¼ cup olive oil

 Sea salt & pepper

 

 

Preheat oven to 425 degrees.  Put 2 shallow roasting pans into the oven to heat.  Mix all vegetables in a bowl with the oil, salt & pepper.  Mix to coat the vegetables with the oil.  Take the pans out of the oven, brush lightly with oil.  Add vegetables and roast 15 minutes.  Using a spatula turn so the vegetables brown evenly.  Roast 15 minutes more or until the vegetables are tender and brown.

Serve immediately

 


EFT  CORNER:

  

EFT for Weight Loss

Feeling Deprived 

 

Even when you want to lose weight there are parts of your mind that don't feel safe doing it. One of the most common feelings when we diet is THERE IS NOT ENOUGH.  In the following script you will "tap" into that part of you which feels DEPRIVED when you begin to change your diet.  Feeling  THERE IS JUST NOT ENOUGH FOR ME is a barrier to achieving your weight loss goals permanently.  When you feel deprived you will only be able to stay with the program for a short period of time.  Ultimately you will sabotage yourself and go back to the behavior that feels better even if it is not what you want consciously.   When you release some of your resistance you become inspired to make changes in your diet rather than forcing yourself with your will which only work for short periods of time.  These internal shifts make changing your behavior easier and become permanent. Doesn't that sound great.  So let's get started ... this is really fun stuff.

   

 Those of you who are new to EFT may view the chart below and go to my website ww.EatWellEnjoyLife.com to find out more about EFT.

 

 Think about  your weight loss goals and your food guidelines to achieve them say "I FEEL DEPRIVED, IT IS JUST NOT ENOUGH" how true is that for you. Rate your feelings on a scale of 1-10 with 1 being I hardly feel that is true and 10 that is completely true.   

 

 While tappping the karate chop spot on either had, repeat these phrases out loud:  

  

    Even though don't want to deprive myself to lose weight, I get anxious even thinking about it because I feel deprived I love and accept myself anyway

     Even though I need to eat more to feel full and satisfied and I never get enough I deeply and completely accept myself and all of my feelings.  

     Even though I feel I can't get enough, I never get enough and there is not enough for me I deeply and completely accept all of my feeling   

 

Follow the initials where to tap while saying each of the phrases below. Check the chart if necesary.   

 

 

 

 

 

EB I have been feeling deprived for a long time

SE  I am open to healing these feelings of deprivation

UE  I choose to listen to my body and what it really wants

UN  I choose to feel calm and open to new ideas about how to feel more satisfaction

CHIN I love focusing on what I am eating so I have more pleasure

COLLARBONE  I love it when I can really enjoy my food.

UA  I choose to enjoy the food I eat and feel satisfied

TOP OF HEAD  I love smelling my food, tasting my food, feeling it in my mouth and in my body, that gives me real pleasure and satisfaction. 

DEEP BREATH

 

  

****The positive reframe ***    

 

 

 

EB I have been feeling deprived for a long time

SE  I am open to healing these feelings of deprivation

UE  I choose to listen to my body and what it really wants

UN  I choose to feel calm and open to new ideas about how to feel more satisfaction

CHIN I love focusing on what I am eating so I have more pleasure

COLLARBONE  I love it when I can really enjoy my food.

UA  I choose to enjoy the food I eat and feel satisfied

TOP OF HEAD  I love smelling my food, tasting my food, feeling it in my mouth and in my body, that gives me real pleasure and satisfaction. 

DEEP BREATH

 

 

 

   

 

 

Check again when you think about your food and say "I FEEL DEPRIVED IT IS JUST NOT ENOUGH FOR ME" You will probably see a shift in your energy.  Even with this short round of tapping you can see the intensity of those feelings going down.  Keep working on this to gain more peace. This is not something you do once and get it done. Using this script will help you to begin to eat with more awareness and bring you more satisfaction, less feelings of deprivation. It is best to do some tapping every day. Also notice what particular thoughts or memories might come up around this tapping. Those are great places to do some further tapping! I have additional scripts to help you on the I Phone APP stroe. Check out the complete scripts for

Deprivation

http://itunes.apple.com/us/app/eft-for-weight-loss-deprived/id406891441?mt=8

 Cravings  http://itunes.apple.com/us/app/eft-for-cravings/id383936820?mt=8

 

 

                    EFT TAPPING POINTS

       

 

 

 

  

 

 

 


Coming Soon: 

Secrets to Vibrant Health Detox Program

A 2 week Detox Program to Transform Your Body From the Inside Out