KacYoung

Apr 292014
 
Heart Healthy Party Dip

Heart Healthy Fiesta Party Dip

Heart Easy™ Cinco de Mayo Fiesta Dip

Serves: 6

This version of a Mexican style dip allows you to enjoy all of the great taste of a traditional layered dip without  all of the high saturated fats and calories. Pair this with the Heart Easy™ Margarita-Lite and enjoy the tastes of Cinco de Mayo any day of the year.

 Ingredients:

 1 can (16 oz.) fat free refried beans

 

1 can black beans, rinsed and drained

2 medium avocados, peeled and coarsely chopped

1/2 teaspoon lemon or lime juice

1/4 cup fresh chunky salsa.

1/4 cup low fat mayonnaise

1/2 cup non fat sour cream

1/2 package (1.25 oz) low sodium taco seasoning mix

3 green onions, chopped

1 small can sliced black olives

2 medium tomatoes, chopped

1 cup shredded Lisanatti  SoySation® 3 Cheese Blend or The Original Almond® Cheddar or Mozzerella Shreds

12 corn tortillas cut into 6ths and baked.*

 Directions:

 On a large serving plate, spread the refried beans. Top with the black beans.

 

In a large bowl, blend avocados, lemon juice and salsa. Spread the avocado mix on top of the beans.

Fold the mayonnaise, sour cream and taco seasoning together. Spoon the mixture onto the avocado dip.

One at a time, layer green onions, black olives, tomatoes, and top with cheddar shreds.

Serve with homemade tortilla chips.

*Use medium size (low fat) corn tortillas. Cut them into 8ths. Lightly spray a cookie sheet or a pizza pan with non stick canola spray. Bake for 6-8 minutes at 400˚ or until golden, crispy brown.  Remove from oven  and cool.  Do not salt. Serve with the dip for a heart healthy Cinco de Mayo.

Apr 262014
 

Have you ever seen the movie, “And Now My Love?” It was a romantic French film from the 70’s and it follows a man and a woman over several decades as their paths cross many times but never quite connect.  Spoiler alert: until the end.

The same thing has happened to me, only in business. I’ve known James Mapes for decades.  Our paths have crossed socially, several times on both coasts. I’ve attended his one-man-show and have always held his work in high admiration. He is a successful author and speaker and knocks your sox off in person.  Recently we have reconnected, sharing our professional goals and similar aspirations.

He sent me a sample of his latest CD set and I asked him if he would let me offer it to my friends and followers on my site. Generously, he said yes.

Many of us will experience surgery at some time in our lives. It can be a frightening occurrence.  These days we most likely do our research online, ask for a second opinion and go under the scalpel as prepared as we possibly can be. But are we, really?   Mentally we may have all the information we need, but what about the mind-body connection? Have we attended to that? We may be holding onto subconscious fears that could increase the discomfort of our surgery and lengthen the healing and recovery time.

My friend James has made a 2 CD set that helps us navigate the process. It is an interactive program that will help you reduce anxiety and worry, diminish post-operative pain, improve sleep and encourage faster recovery.  How do I know this? Because I have a Doctorate in Clinical Hypnotherapy and believe this is one of the most effective programs I’ve ever heard. But you don’t have to take my word for it, try it yourself and let me know what you think.

I faced heart surgery in 2006 and wish I would have had this set back then. I absolutely would have used it and benefitted from James’ work. Heart surgery is no laughing matter and when I was diagnosed with CVD, I  was in shock and unprepared for surgery. I would have loved this set to help me prepare.

No matter what kind of surgery you are having, this set can help you manage the process and minimize the negative effects. You can increase your peace of mind and turn on your personal healing powers and come through the procedure with flying colors.

Here’s how you get your set.

Meet James Mapes, the creator.

In the 1970’s, James became interested in the power of the subconscious mind. To better understand this intriguing area, he researched psychology, philosophy,neurology and eventually, hypnotherapy Neuro-Linguistic Programming. His expertise quickly earned him recognition as a clinical hypnotist, becoming highly effective in assisting clients in weight reduction, smoking cessation, the elimination of phobias and pain reduction for terminally ill cancer patients. As a skilled practitioner of regression techniques, he helped the New York City Police Department in “memory recovery” with both witnesses to, and victims of, crime and he has worked with professional athletes to help improve their performance in their sport.

James Mapes is the founder of Quantum Leap Thinking™, creator of  The Transformational Coach™, expert on the psychology of “applied imagination,” best-selling author, highly acclaimed business speaker, consultant, seminar leader and personal excellence coach. For over 30 years, James has been an ardent student of human behavior and dedicated to helping individuals, teams and organizations identify and break through barriers to reach their goals and achieve success. He encourages people to be open to new ways of thinking, and his goal is to help everyone make the “quantum leap” toward more creative, productive and confident lives. For both businesses and individuals, his message promotes an innovative,powerful way of thinking and provides a new-found mastery over their imagination and perceptions so that, in his words, “the invisible becomes visible and the impossible becomes possible.” The results have been nothing short of extraordinary,creating key breakthroughs in both organizational and personal excellence.

James Mapes has created an ongoing series of self-improvement audio recordings and writes a syndicated newspaper column for Hearst newspapers and The Arizona Reporter. James also enjoys presenting his one-man show, Journey Into the Imagination at performing arts centers and universities around the country. He appeared on Broadway in 2003 and presented A Whirlwind Tour of the Mind at Alice Tully Hall at Lincoln Center in Manhattan in 2007. When not touring, James and his wife divide their time between residences in Westport, Connecticut, and St. Thomas in the U.S. Virgin Islands.

His two highly regarded books are Quantum Leap Thinking: An Owner’s Guideto the Mind and The Workbook: The Magic of Quantum Leap Thinking. His new book Imagine That!: Firing up the Brain is scheduled for publication in the fall of 2015 and his newest 2-CD program – Patient Pre-Op/Post-Op Healing Therapy™ – was just released .

 Purchase here.

Mar 072014
 

Those tempting commercials, that molten river of chocolate, the bubbling pot of swirling, golden caramel, or a steaming hot chocolate chip cooking being pulled from the oven where you can see the chocolate chips still oozing their chocolaty delight……who wouldn’t cave with all those sensory temptations crooking a beckoning finger and whispering, “Come here…enjoy all these goodies!”

But let’s switch our focus and look at some real facts about what’s really contained in those sugary goodies. They can actually kill you. Here is some staggering proof:

1. “The risk of cardio vascular disease death increases exponentially as you increase your consumption of added sugar, ” says the CDCP and senior scientist Quanhe Yang.
2. Americans consume 300 calories a day of sugar, or 15% of their daily calories, when the American Heart Association recommends no more than 100 calories a day.
3. People who consume more than 21% of their daily calories from sugar have double the risk of death from heart disease than those who consume 10% or less. That’s 420 calories in a 2,000 calorie a day diet. (From JAMA Internal Medicine.)
4. Other research has tied a high intake of added sweeteners, especially sugar-sweetened beverages, to obesity, high blood pressure, type 2 diabetes and risk factors for heart disease and stroke.
5. Sugar (table sugar, brown sugar, high fructose corn syrup, maple syrup, honey, molasses, dextrose, sorbitol, malt syrup, maltodextrin, maltose, mannitol, molasses) in prepared and processed food and beverages in doses over 15% of our daily caloric intake set the table for the body to break down and fall prone to disease.
6. These findings do not include the sugars that occur in fruits, fruit juices, milk and dairy products.
We can easily conclude from these studies involving over 31,000 people in the National health and Nutrition Study, which examined the dietary habits of all participants, that sugar is anything but sweet. It is a killer in a sweet disguise and the more we can limit our intake, the longer and healthier we will live.

That means stopping:
-eating candy bars
-drinking sugary sodas and soft drinks
-eating cookies, pies, cakes, desserts, ice cream, cupcakes
-consuming pretty much anything you find at an amusement park like cotton candy, funnel cakes, fudge

I know it sounds brutal. As Americans we were raised on treats and sweets. But we are also paying the price with diabetes, heart disease and high medical costs. Wouldn’t you rather enjoy the sweetness of a piece of fruit and live a lot longer with a healthier body, or do you actually look forward to losing the feeling in your feet, having high blood pressure and possibly suffering a heart attack while driving?

That’s the reality of falling into the temptation in the den of sugar. Give it some thought and think about exchanging processed for natural sweetness and gradually turn your sweet health around.

This is not to say you can’t have a treat every now and then. You can always have a bite of dessert and savor it. Dark chocolate at 65% cacao and above is actually good for your heart. But only 1 oz a day. Just cut way back on sugar and limit your pumpkin pie to half a slice on Thanksgiving!

Look for sweetness in the other things life has to offer besides sugar.

Mar 012014
 

 

This all started with a poached egg pan I bought on sale at Macy’s. I thought it was going to be an answers to my breakfast poaching problems, but it turned out to be a dud. I have since used it as a roasting pan for single chicken breasts and it does sauté garlic nicely.

 

Today I came up with this breakfast idea and it works like a dream for this recipe. Turn your egg poacher into a mini soufflé maker and enjoy the results.

INGREDIENTS:
Your will need an egg poacher – a glass lid is best- and:
1/2 Cup ReddiEgg or Egg Beaters
2T chopped scallions
1 T chopped tomatoes
1 T. low fat parmesan cheese
1/4 teas. fresh ground pepper
1 T. chopped pre-cooked turkey bacon

DIRECTIONS:

Fill poacher with water, place cups in pan holder. Heat to a boil.
Spray egg poacher cups with a sprits of canola spray.
Mix all of the ingredients together and pour into poacher cups filling only 2/3 full. (They will expand.)
Cover with lid and poach for 8-10 minutes until egg mixture has risen and bottom is cooked.
Turn out onto a plate and garnish with parsley, basil, fresh fruit, a dollop of low fat Heart Easy hollandaise or anything you choose. You can also serve the souflettes on a toasted English muffin. However your serve them, they are sensational.

Feb 142014
 


Inspired by a post from Williams Sonoma, this recipe uses whole cloves to complement the spicy notes in red wine and citrus to provide some flavorful zing as you cozy up to a roaring fire.

Ingredients:

12 whole cloves
2 nutmegs, cracked into pieces with a hammer
2 bottles (each 750 milliliter) dry red wine
1/2 cup raw, organic sugar
Stripped zest from 2 oranges and 2 lemons, plus more zest for garnish
3/4 cup fresh orange juice
1/4 cup fresh lemon juice
2 cinnamon sticks
1/3 cup Brandy

Directions:

1. Tie the cloves and nutmeg pieces in a small square of cheesecloth, or put them in a large metal tea ball.
2. In a large, non-aluminum pot, combine the wine, sugar, orange and lemon zests, orange and lemon juices, brandy and        cinnamon sticks. Add the clove-and-nutmeg bundle.
3. Heat over medium-low heat until steam begins to rise from the pot and the mixture is hot, about 10 minutes; do not let      it boil. Remove the clove-and-nutmeg bundle. Keep the wine warm over very low heat until ready to serve.
4. Ladle the wine into cups or heatproof glasses, garnish with the citrus zest and serve warm.

Feb 112014
 

Valentine’s Day is right around the corner. If you have a special someone chances are you’ll be celebrating by dining out. Make sure you extend a special valentine to your heart by eating right. Here are some ways you can show it you care.

A great tip is to eat a healthy soup or salad before the entree. Healthy soups and salads can be filling and a good start for the meal. Avoid chowders such as clam, corn, split pea or potato and cheese. These are heavy on the butter and cream. Ask the waiter to describe what’s in the soup before ordering to check for saturated fats. Order a one cup serving and not a bowl.

If you’re choosing a salad remember that the salad isn’t usually the problem; the dressing is!  Ask for a vegetable-heavy salad and the dressing on the side to control the amount you eat. Skip the creamy, fat-laden dressings and opt for the oil and vinegar, balsamic or fat free if they offer it. Stay away from sugary Asian dressings, unless you can check the ingredients, and avoid the staples like French, Blue Cheese, Thousand Island, or Ranch. You can also be heart-smart by mixing a small amount of olive oil and lemon juice yourself. Definitely skip the croutons, cheese toppings, crumbled bacon or tortilla chips.

If you are at a salad buffet choose lettuce and greens, such as spinach and vegetables like broccoli, cauliflower, carrots, celery, bean sprouts, fresh peppers,  a sprinkle of peas or corn, and a handful or red or black beans.

Love international cuisine? When eating Chinese food you want to avoid dishes with gravies, items that are fried or deep fried and dishes that are coated and then fried or wok fried. Avoid fried rice and order brown rice instead.  Do not pour the sodium-heavy sauces over the rice. If you want to taste the sauces (Hoisin, plum, sweet and sour or soy) dip your fork or chopstick into the sauce then collect a portion of rice with it to achieve just a taste. This will help you to avoid ingesting too much sodium.

Don’t order the egg rolls, the fried won tons, or any deep fried appetizers. Order a Chinese chicken salad, dressing on the side and ask them to hold the crispy won tons. Skip dishes that feature fatty nuts like cashew, macadamia or sugared walnuts. Order all other dishes with nuts on the  side and add only a small portion of the almonds, peanuts or walnuts.

Avoid dishes like Sweet and Sour Pork, Pork Ribs, Kung Pao Chicken, Moo Shu Pork, fried or coated shrimp items and dishes heavy with gravies or sauces. Order dishes with lean meats (preferably white meat chicken) or fish (not fried) make sure there are lots of vegetables in the dish and ask them to cook it or sauté with “light oil.”  Always ask for your sauces on the side!

If you are eating Mexican food, skip all cheeses, sour cream and tortilla chips. Order chicken, fish or shrimp fajitas, ask for “light oil” and order only corn tortillas. Limit yourself to one or two tortillas because most commercial varieties contain lard and saturated fat.

Avoid flour tortillas and the creamy sauces such as  enchiladas, burritos or  chimichangas. Skip the refried beans because they are usually high in fat. (Fat free refried beans are available in the grocery store so you can enjoy them at home.) Enjoy the salsa (no chips please!) and the fresh verde and salsa fresco sauces. These contain simple ingredients with low or no fat.

Fish with a light, fresh sauce is a great way to enjoy Mexican cuisine.  Be careful of the rice because it might be loaded with lard, butter and salt. The best advice is to ask your waiter what’s in a dish before ordering it. A light beer is a better alcoholic beverage choice than a sugar-packed, salt-rimmed margarita. Have beer or wine to avoid the high calories and high fructose corn syrup in the party drinks.

If you are craving Indian food there are many ways to eat healthy. When dining out order chicken or shrimp tandoori to avoid fatty marinades and sauces. You can also order your dish with half the sauce or simply ask for the sauce on the side. Avoid the ghee-drenched breads such as paratha or chapati and order your naan without the ghee.

Raita makes a great dip with yoghurt and spices for your meal, and the rice dishes, if you ask for light oil or reduced ghee, ought to be okay. Order vegetable-heavy dishes and avoid the deep fried appetizers such as onion bhaji, papadums, pakoros and samosas. Dal is a good side dish and sauce because it is lentil-based and made with tomatoes, onions and spices. Curries can be made with ghee and coconut milk, ask about the sauce ingredients before ordering. You can request the kitchen to cook your dish with half the sauce or ask for the sauce on the side. Skip the deep fried desserts and stick with fruit.

Italian dishes provide a good source of the Mediterranean Diet foods that are heart healthy. Avoid the creamy, cheesey sauces like Alfredo and stick with the sauces made with fresh tomatoes and vegetables. Make sure to skip the fried, stuffed or “parmesaned”  selections and stay away from the four-cheese ravioli and baked ziti.  Your best bet is to order grilled chicken breast, baked fish or a pasta dish with marinara (no meat) sauce or go for the linguine and clams.

In general stay away from the steak houses and meat-oriented grills. Choose a restaurant that offers fish and chicken dishes or go vegetarian for a change.

Red wine or light beer is a good choice if you are celebrating with an alcoholic beverage. Otherwise stick with club soda.

Desserts can be a downfall if you’re not careful. Choose fresh berries and skip the cream or topping. If you want a taste, have a fork full of someone else’s desert. Avoid ordering your own unless it’s fresh fruit, berries or low fat heart healthy. It may be tough to pass up the desserts, but you can usually enjoy sharing a nice sorbet even though it contains sugar.

The words on menus you should definitely avoid are: fried, deep fried, sautéed, basted, breaded, coated, floured, fricassee, gratin, dusted, dredged, bisque, marinated * pan fried, wok fried, au jus, creamed, creamy, cream, cheesy, smothered**, mousse, chowder, buttered, encrusted, pastry.  Commit those to memory and you’ll be on your way to eating heart-healthy.

* Marinated could mean high in oil, fat or sodium.

** Could mean smothered in anything. be careful of what the item is smothered in!

 

 

 

 

Feb 112014
 


In 1965 President Lyndon Johnson signed a proclamation declaring February American Heart Month. He wanted to help all Americans  start saving their lives by becoming aware of the power we have over heart disease and prevention. President Obama just signed the 50th Anniversary decree stating,  “While anyone can develop heart disease, those with high blood pressure or high cholesterol and those who smoke are at greater risk. Risk factors like diabetes, obesity, poor diet, physical inactivity, and excessive alcohol use can also increase the likelihood of developing heart disease. By adopting a few healthy habits — getting regular exercise; not smoking; eating diets rich in fruits and vegetables and low in salt, saturated fat, and cholesterol — each of us can reduce our risk.”

To follow his guidelines that will help reduce heart disease in America, currently the #1 killer way ahead of cancer, we can adopt some new lifestyle practices that will help us live longer and healthier lives.

Today I salute  all the Presidents who have considered heart health  to be of national importance and the awareness they have brought to the cause.

Take the test today.

The Heart Easy™ Test.

What is Your Heart Attack Risk Today?

 Write down 1 for yes and 0 for no.

  • Age and Gender:  I am a man over 45 years or a woman over 55 years.
  • My father or brother had a heart attack before age 55.
  • My mother or sister had one  before age 65?
  • I have coronary heart disease, or I’ve had a heart attack.
  • I’ve had a stroke or TIA (transient ischemic attack)
  • I have a high red blood cell count.
  • My blood pressure is  140/90 or higher.
  • I smoke or I am exposed to 2nd hand smoke regularly.
  • I drink more than 2 alcoholic drinks per day.
  • My total cholesterol is 240 or higher.
  • I don’t know my levels.
  • My doctor has advised me to lower my cholesterol.
  • My HDL (helpful cholesterol) is less than 40 mg/dl.
  • I get less than 30 minutes of physical activity on most days.
  • I watch more than 2 hours of television a day.
  • I am 20 lb overweight or more.
  • I have diabetes.
  • I eat red meat 3 times a week or more.

 Results:

Add up your scores. If you had more than 5 points you are at risk for cardio vascular disease. If you had 6 points or more, you are at high risk for cardio vascular disease.

You can also go to:   http://www.heartage.me/#/  and see how young your heart is.

Only YOU can make the changes that will strengthen your heart and elongate your life.  Be heart smart in February and all year long!  Buy the Heart Easy Cookbook and start your new journey today.

Get the Heart Easy™ Cookbook and change your life!

Appetizers, Sauces, Soups, Salads, Main Dishes and Desserts
You’ll never have to buy another cookbook.
These recipes contains everything you need to cook for a heart healthy life.

The HEART EASY™ Cookbook:
The Food Lovers’ Guide to Heart Healthy Eating

Your favorite recipes re-imagined and re-created,
with a few simple steps and easy substitutions
that make them heart healthy for the entire family.

Your free gift when you purchase a cook book

$24.95 plus tax in CA + flat rate shipping

WANT YOUR RECIPES EVEN FASTER?
Click below to order the downloadable
ePub version for Nook. $20

Jan 232014
 


by Guest Author, Chris Herath – Insurance Specialist

If you have recently suffered a heart attack, a question which may come up from time to time is how realistic is life insurance for heart attack victims. Life insurance for heart attack victims is one of the most common types of high risk life insurance because of the high volume of heart attacks which occur in the United States.

Heart disease and other related issues are becoming increasingly more common among Americans. Suffering from a heart attack is a scary situation and often puts life in perspective and life insurance is reconsidered. If you are considering life insurance after a heart attack, you must first understand options available for life insurance for heart attack victims. Life insurance for heart attack victims is obtainable, but there are some important tips to consider when searching for, and applying for life insurance coverage.

Considering Life Insurance For Heart Attack Victims

Life insurance is a product and plan which most people do not wake up one morning and decide it would be a good idea to purchases. However, a traumatic event such as a heart attack can give people the wake-up call they need in order to see just how close mortality can be.

According to Health.com, the average age of a male who suffers from a heart attack is 66, and in females the average is 70. Of course, these are just averages and people do suffer from heart attacks much earlier and later in life. With the majority of people suffering from heart attacks in this demographic it is quite apparent the popularity of life insurance for heart attack victims.

Many people are suffering from heart attacks during their prime earning years, meaning if they passed their family would suffer a significant financial impact. Life insurance for heart attack victims can be used to cover years of family income, mortgages, debts, educations, and of course final expenses. The hard part about heart attacks is they come on often unexpectedly and leave loved one’s unprepared both emotionally and financially for the consequences. Life insurance can provide the safety net which can create peace of mind and a proper financial backup plan for family members.

Life Insurance After A Heart Attack

The best time to purchase life insurance is when you are young and healthy, but unfortunately many people delay their purchase until they feel they need it. Many times this is after someone has suffered a medical condition, such as a heart attack. The good news is, many of these conditions are still insurable, but it will be much tougher to obtain affordable coverage.

After a heart attack, the best life insurance rates will not be accessible but this should not discourage you from searching out other options. Life insurance for heart attack victims is primarily based on how you handle your health post-heart attack. Your body needs significant time to get back to normal after a heart related event and the life insurance company underwriters want to make sure you are taking the necessary steps to right the ship.

As you are most likely aware, prevention is the key to heart attack prevention and life insurance companies like to see a track record of improved diet and exercise. Indicators such as heart functioning tests and blood pressure levels will also be taken into account when searching out life insurance for heart attack victims.

Traditional underwritten life insurance policies will most likely not cover you until at least a year after your heart related event.

During this time period, we do have some options of guaranteed issue life insurance if you are looking for a policy immediately. After the one year mark, a traditionally underwritten life insurance policy may be a possibility which will save you significant money vs. a no medical exam life insurance policy.

Applying For Life Insurance For Heart Attack Victims

When applying for life insurance for heart attack victims one of the first things to remember is to be completely honest when answering questions regarding the application process. The more detailed information you can provide us during the process, the better chance we have at pairing you with a company who will give you a favorable underwriting decision. Any medical scans or checkups you have had would be information we would need to be aware of.

Life insurance companies will do an in depth search of your medical information and will uncover any information regarding your heart attack. This is why it is best to put the information in up front to avoid any surprises which could lead to a decline, or which could lead to a much more intensive underwriting process.

When applying for life insurance for heart attack victims one of the key factors is to work with an experienced independent insurance agent. An experienced agent will not the right questions to ask regarding your heart attack which gives you a big advantage of obtaining affordable life insurance. An independent agent has access to over 50 life insurance companies. This gives us the advantage to work with specific life insurance companies who have history of issuing policies to those who have suffered from a heart attack.

Chris Herath+ is a life insurance specialist and co-founder of Waterway Financial Group, LLC, a Myrtle Beach Insurance agency in South Carolina. He is also co-founder of The Life Insurance Blog and frequent contributor to many finance and insurance related blogs.

Jan 162014
 

Travelling itself can be frustrating, exhausting and challenging. Add into the mix trying to eat healthy while being a guest in someone else’s country.

Some of us just prefer to “give up and give in” to temptation and deal with it when we get home. If you don’t want to fall into that trap, here are some suggestions that may help you stay healthy, not gain weight and be true to yourself so you can truly enjoy your vacation

  • Buy food in advance, prepackage a meal or two to fend off hunger. If you experience delays or changes in your itinerary, you’ll have staples to get you through. I always carry my soy, rice or almond cheese with me, so I can have local chefs make me a healthy pizza when I arrive.
  • Make a list of the foods you want to eat on your trip then research restaurants online in your destination country where you know you’ll get what you want. Having a list handy will make your journey easier, especially if you arrive tired.
  • Pack Healthy Snacks. One of the simplest healthy snacks a person can take on vacation is an assortment of fruits. Apples, pears, peaches, oranges, bananas, unsalted nuts are all excellent healthy snack choices. Power bars can also be helpful but beware that some of these bars have too much sugar and fat with little nutritional value. Choose bars with ample fiber and protein minus the fats and sugars. Wholegrain crackers are also good idea to take along.
  • Buy Healthy Food on Arrival. If your room has a refrigerator you’re in good shape. If not, call the desk and ask for one. Low fat yogurt makes a great healthy snack, lean deli turkey or chicken meat and whole grain breads, plus low sugar fruit cups, applesauce round out a handy snack feast. Buy healthy drinks and take advantage of the complimentary ice most hotels offer. Neighborhood supermarkets and grocery stores are a good source of fresh food and also give you a sense of the local culture as a bonus.
  • Take Advantage of the Hotel’s Amenities. Watch the continental breakfasts as they can be alluring with their sugary cereals and fattening pastries, but they usually also have free yogurt, healthy cereals, boiled eggs, and oatmeal. Some hotels may even offer room service options that are healthier than their restaurant. You probably can’t take along your slow cooker unless you’re traveling by car, but you can use a slow cooker to prepare healthy, nourishing meals in your room. Often times determining which of the hotels have the amenities necessary be difficult so don’t be afraid to call head and ask questions before you book.
  • Choose the Healthiest Meal You Can at a Restaurant. Going out to eat is a fact of vacationing, but you can still make the healthiest selections in a restaurant. Avoid battered, breaded, fried, or deep fried dishes as well as rich, buttery sauces. Fish is often the leanest meat, especially if it has been grilled, seared, or baked. Bright-colored vegetables are often healthier than their duller counterparts, and all-you-can-eat establishments should be avoided. Buffets are a toss-up because they have food  exposed to the elements and self-service and afford the temptation of eating too much. Be sure you read  the menus carefully as restaurants often designate certain meals as healthier than others.

The bottom line is that you can stick to your diet, your healthy food preferences and your tastes with a little research and a little planning ahead. The way to make your vacation a dream is to make healthy eating easy and follow our well-traveled tips. One big tip from Cole is to plan your trip using a site called Gogobot. Cole mentioned, “I did a lot of research in the past to determine which hotel was my best bet. I recently stumbled upon a great site that I have been using ever since. They offer consumer reviews ranging from hotels and amenities, to restaurants, to things to do. Their advice was extremely helpful in my most recent trip to San Francisco where I wanted to ensure that my beach body stayed the way I worked so hard to get it.”

Kac Young, a former television director and producer, has earned a Ph.D. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. Traditional recipes are turned into heart healthy meals that anyone can make. The health results are outstanding. 

Cole Millen, is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” Follow his blog at Cole’s Mill.

 

 

 

 

Dec 302013
 

What do you want in the coming year? What changes do you want to see? Are you approaching the season of resolutions with joy or dread? It’s kind of a mixed bag, isn’t it? “Gee, I want to be thinner, happier, wealthier….but I don’t know quite what to do. Where do I start?” Does that sound like familiar head chatter? We can take the stress out of making and keeping resolutions by figuring out what you truly want and go about making those changes one step at a time – this time in a different way. If you can look back, this time next year, and see changes for the better, then it will all have been worth it, right? As they say in Australia, “Let’s give it a go, mate!”

Five Tips on Making Resolutions That Lead to Positive Change.

1) The very first thing you need to do is figure out what you want, from an emotional point of view. It’s not that you “want to lose weight,” it’s how you will feel when you are thin. It’s not that you “want more money,” it’s that you want to feel prosperous and be able to enjoy the good things in life or do more good in the world. It’s not that you “want to get organized,” it’s that you will feel (and probably be) more productive when you clear the clutter and organize your stuff. Tip #1 then, is to name what you want to change in your life and then dig deeper to identify the motivating emotion behind the desired change or resolution. The human brain is more likely to support what you want to achieve when it knows how you want to feel when the change occurs.

2) Be willing to train yourself like you would a new puppy. (Yep, you read it right!) The whole secret to change is retraining the brain to make different choices in the same circumstances. If you want to quit smoking, you will need to train your brain to choose NOT smoking over smoking, recognize your triggers and then to do something else instead.
Using the stimulus-response technique, like a puppy, your subconscious responds to positive reinforcement and substitution. If you set a goal to stop smoking, then you need to have a list of rewards you can give yourself when you make a choice not to light that cigarette. Or, in the case of weight loss, have a list close by that gives you alternative suggestions for the chocolate cake, the candy bar or the fried chicken. Reward your good behavior, be gentle and positive with yourself just like you would be to a new puppy that is just getting his bearings in the new home. Show yourself a little love and patience and you will reform your bad (former) behavior into good (improved) behavior and healthier choices. Tip # 2 is to be positive, patient, and reward your good behavior as you make day-to-day changes.

3) Help yourself by organizing your desired change in the same way that you would search for a new car. List the positive and negatives, the pros and cons and the best advantages of the changes you want to achieve. Make a list of the rewards and advantages you will have when the change is successfully accomplished. Figure out what your triggers are and have a pre-written script so you can talk yourself out of the temptation with firm images of the new and improved you. You may want to list things like: better breathing, healthier lungs, clothes that don’t smell of smoke and the monetary savings from not buying cigarettes if you want to stop smoking. Or, that you look younger, you like how your clothes fit and feel and you have more energy for the activities you enjoy if you are wanting to lose weight. Make sure the changes are always written in positive statements that reflect how you will feel in the future when the change is accomplished. So, Tip # 3 is to become your own coach and give yourself affirmative pep talks using milestones and accomplishments as motivators.

4) Just because you want to doesn’t mean you have to. Know the power of choice exists in every moment. If you crave something like a cigarette or a candy bar you don’t have to satisfy that need. Elect yourself Captain of Your Own Ship and set some rules for yourself. Make a list of “other” things to do or consume when you feel a craving. You do not have to give in. It could be a life or death choice. Check in with the Captain and be ready to engage in an alternative. Tip #4 is to follow orders. Once you are the Captain, you determine the rules and you happily conform.

5) Lastly, Be SMART. This acronym stands for: Specific, Measurable, Achievable, Realistic and Timely.
Make your goals Specific. Know what you want to change and decide how you’re going to change.
Be sure you have ways to Measure your progress. When you can see the changes happening your motivation to stay on track will be strengthened.

Make sure your desired changes are Achievable. Use a bar chart, a graph, or a yardstick to record your progress so you can see and feel your progress as you move towards your goal.

Set Realistic goals and you will be able to observe the changes one step at a time. Don’t set yourself up to fail by setting goals that only Mother Theresa or the Iron Man could achieve.

Develop a Timeline. Once your goal is specific, measurable, achievable and realistic add in a time frame that contains benchmarks you can meet and surpass. You will find that having a deadline will help you achieve the success you desire.

Extra tips for losing weight:
Keep a food journal so you will see what you eat and how often. List the calories consumed, notate your emotions in the moment and review the notes at the end of the day. Make a list of foods you can substitute that are better, healthier choices and keep that list handy for quick reference.

Extra tips for getting organized:
If you want to reduce the clutter, hire an expert or solicit a friend to help you make decisions.
Use the five box technique: Label five boxes with the names: Give Away. Sell. Donate. Recycle. File. When each box is filled, take it away and create another on in its place. Keep going until you can see all your surfaces and everything is put away in its place, or distributed elsewhere.
Extra tips for quitting smoking:

It will take the body approximately 30 days to detox from the over 200 chemicals contained in cigarettes. Help yourself by drinking lots of extra water and eating protein, vegetables and fruit. Refrain from alcohol and other sugars, starches and salts. When you support the detox process with good nutrition your body can readjust to the new chemical structure better and adjust more readily to the healthier way of life and breath.

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