Life can be filled with challenging circumstances that drive you to emotional eating. Appropriately named “comfort food”, it seems to soothe the aches and pains of your life.

You know the story. It has been a hard day at the office and as you drive home nothing sounds better than a big bowl of mac-n-cheese; your favorite from childhood that mom made when you scraped your knee. Things are a bit messy in your relationship and you reach for that rich decadent chocolate cake to ease your sadness and sense of failure. Maybe it isn’t a negative emotion driving you to eat. It could be a day filled with great excitement and a greasy slice of pizza promises to extend the joy of the day.

Whatever it is that is driving you to emotional eating, it is EMOTION and not nutritional need.

Not dismissing the fact that these foods lack nutritional value, the big issue is that they do not meet the need; neither of body or spirit. Neither is satisfied, only placated and therefore both demand more.

Nutrition is no longer valued as a life source but rather as a pleasure to the palette, a soother of emotions, an ode to good times past. This reality creates a life of imbalance as one craving for comfort creates another and most often in the form of an equal opposite. A sugary choice demands a salty one that demands another sugary treat. I recently watched a very clear, and to me, shocking example of this behavior. Admittedly a bit discouraged by some financial pressures, this consumer proceeded to eat a bag of chips and candy bar simultaneously. One bite chips, one bite candy bar. Of course, I offered my lovingly stern warning of the hazards of this practice. My caution was received with a nod of understanding and agreement, though the stash was completely consumed in the emotional eating frenzy.

Sadly, this vicious cycle is hard to break and wrought with danger. The obvious hazard is to your health. Living in the extremes of emotional eating imbalance taxes the body from every angle. That distress and the malnutrition combined result in a myriad of medical concerns from obesity to cancer, diabetes, and migraines.

The emotional dangers are a concern as well. Foods become a mask behind which to hide. Authentic resolutions are replaced with the high of comfort foods that quickly dissipates, revealing, once again the raw nerves of the painful experiences faced in your life. The demand for comfort quickly returns and the cycle carries on. Emotional eating simply leads to poor food choices, that hide the feelings behind high fat, high calorie, nutritionally void veil that leads straight back to the unresolved emotional matters with the added strain of a deprived body.

In the end, the body is overweight and under nourished. The spirit is starved and wracked with pain. And if you were to be honest with yourself, you are nothing if not completely miserable. Emotional eating has done nothing good for you at all!

It’s time to stop the cycle of emotional eating by recognizing the difference between the cries of the heart and the requests of the body.

Understand that the emotions cannot be authentically nourished with food and any attempt to do so robs the body and erodes its strength and wellness. As a result both body and spirit break down leaving you overweight and emotionally devastated. The fact is simple. The bodies need for food is not a resolution for emotional injury. Treat the two individually, however, and body and spirit are both empowered to live in authentic unity and wellness.

Take control of the emotions and say NO to emotional eating for mind, body and spiritual health!

What Does Sugar Cravings Tell You 

Do you get sugar cravings? Wanting chocolate like right now! Have you had days where you wanted the sugar in your breakfast drink? It may be coffee with sweetener or a latte but either way it has sugar. Get that down and you want the biggest sweetest muffin you can find. You might have a mid morning snack but it has a form of sugar in it too even if it is fruit. Off to lunch with coworkers and have to have something sweet to finish off the meal. The whole day keeps going like that…Have you had a day like that?

Have you wondered why sugar cravings are brought on? It could be as simple as you are not getting enough water, protein or lacking something within your primary foods. Primary foods can be lacking some family or relationship satisfaction, stress or even the  lack of spiritual fulfillment that makes you reach for sugar for your fix to feel satisfied.

Read more about that by clicking here

What brings on your sugar cravings?

I was never a fan of coconut. Well, at least that dry, shredded stuff mom put on cakes. I always said it was like eating grass and why would anyone enjoy that? But a few years back, I discovered coconut in a whole new way and I have loved it ever since. So tonight, I thought I’d write a bit about it: how to use coconut it in its varied forms and improve your health in the process.

Let’s begin with the health benefits. Whole coconut products, those containing the coconut oil are hands down natures very best source of lauric acid; an essential fatty acid that enhances the immune system by protecting the body against viruses, yeasts, parasites and a multitude of other pathogens in the digestive tract. It improves heart health, helps stabilize blood sugar, boosts energy, reduces sweet cravings and yes, even helps with weight loss. And those are just the top picks.

Now how do you use coconut in your everyday life for your health?

Coconut Oil: Perfect for baked goods, it can also be used to sauté veggies though it must be used at moderate to low temperatures. Also, never buy hydrogenated oil. In fact, consider that a dirty word period. And don’t be alarmed. Good quality coconut oil is a white solid when in a cool environment.

Coconut Cream: Made from finely ground coconut meat with all of its oil. Delicious added to soups, stews, curries, sauces and brothy soups as it imparts a rich, creamy texture and taste.

Coconut Milk: Coconut milk can now be found in most any store. NEVER, however, buy “lite”. Use it like coconut cream in soups, stews, sauces, curries, broths. Perfect in smoothies but also, and surprisingly so, in beans and grains!

Desiccated Coconut Meat: Always buy unsweetened for use in desserts, as salad, grain or vegetable toppings. Oh, by the way, finely ground coconut is more readily digested and gives up its lauric acid content for assimilation more easily than shredded coconut.

Now that you know why and how to use coconut make it a part of your daily nutrition.

You can even replace the milk in your coffee with coconut milk and add a teaspoon of coconut oil. Blend it well and enjoy a great cup of coffee and the added benefits of quality fatty acids. In fact, it will enable you to better absorb the nutrients and even extend the benefits of the caffeine.

How to use coconut milk couldn’t be easier and its benefits couldn’t be much greater. This really is a powerful element of nutrition that you do not want to ignore. Have you tried it yet?

Image from: http://freedigitalphotos.net

 Awesome, Almond Pina Colada Smoothie

I love to use Almond Breeze for many recipes from smoothies to soups to my baked goods! Today I chose to share a recipe from Almond Breeze that I just love! This smoothie is creamy and sweet without any added sweeteners.

Almond Pina Colada Smoothie

2013-04-21 12:15:02

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Ingredients

1 cup Almond Breeze unsweetened

1/4 cup diced mango

1/4 cup pineapple

1/4 of an avocado

1/2 frozen banana

2 Tablespoons flaked coconut

Instructions

Place all ingredients in blender and blend well.

Enjoy!

By Nancy Olson

Adapted from via Almond Breeze

Adapted from via Almond Breeze

Thriving With Celiac http://thrivingwithceliac.com/

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Ever tried quinoa? Well, you should. It is one of the most incredible grains nature made. Well…actually it is not a grain at all but a seed. Related to rhubarb, swiss shard, spinach and beets this quinoa recipe is a perfect addition to any meal!

By the way quinoa is pronounced keen-wa not kwin-o-a.

So…why is this quinoa recipe so healthy?

High Quality Protein

Quinoa is a complete protein…the only “grain” that can make the claim! And we all know that protein builds muscles and muscle burn fat 24/7.

 Source of Riboflavin.

The riboflavin in this quinoa recipe helps reduce the frequency of migraines by improving the energy metabolism within the brain and muscle cells.

Stamina

Increased stamina and quicker recovery time are great benefits of quinoa consumption.

Antiseptic

This quinoa recipe offers an excellent source of nutrients for healing cuts, scrapes and other wounds!

Gluten-free

Quinoa is not related to wheat in any way and therefore is a superior option!

Alkalinity

Acidity is the environment of cancer and other illnesses. This quinoa recipe helps balance the system and create a healthier alkaline state of being.

Quality Carb

Quinoa is a complex, low GI carb that will not spike your blood sugar.

Now that you know some of the powerful health benefits this quinoa recipe…

Quinoa Tarragon Salad

• 2 cups frozen shelled edamame, thawed
• 1 tablespoon freshly grated lemon zest
• 2 tablespoons lemon juice
• 2 tablespoons coconut oil
• 2 tablespoons chopped fresh tarragon
• 1/2 teaspoon sea salt
• 1/2 cup drained and diced roasted red peppers
• 1/4 cup chopped walnuts, toasted

Toast quinoa in a dry skillet over medium heat, stirring often, until it begins to crackle.

Meanwhile, bring broth to a boil in a saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for about 8 minutes. Remove the lid and add edamame. Cover and continue to cook until the edamame and quinoa are tender and all the liquid is absorbed.

Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Top with walnuts.

Enjoy this awesome quinoa recipe knowing that it is a great source of quality nutrition!

Many people have heard great things about coconut oil but when they get to the heath food store they are overwhelmed with the coconut oil choices. What kind to buy depends on your needs and what you are going to be using it for.

Type of Coconut Oil

Unrefined Coconut Oil: You will find labels that say “virgin” or “extra-virgin” I have not found that there is even a difference it seems that each brand has their own definition of that. Both the virgin and extra virgin coconut oils are made from the first pressing of a fresh, raw coconut without the addition of any chemicals. Unrefined coconut oil is the least processed version it also hold the most nutrients.

Refined Coconut Oil: Refined coconut oils do not offer the same health benefits of a virgin, completely raw coconut oil. However there are still some excellent sources of most of the beneficial fatty acids. Because it has been refined it can withstand a bit high temperature while cooking with it. Refined coconut oil is pretty much odorless and tasteless.

Some refine coconut oils from some companies will use chemicals or harsh solvents to extract the oil.  Some could even use rancid oil byproducts leftover from creating desiccated (dry) coconut flakes. Many coconut oils are even hydrogenated or partially hydrogenated these should be avoided in my opinion.

Fractionated Coconut Oil: This is a process that takes place and removes the long and medium of fatty acids. This process is to make it a liquefied form of the oil. Once it is made into a fractionated coconut oil it then is used in soaps, skin care products, massage oil blends and used as a carrier for essential oils. At this point it is stripped of all nutrients so not to be consumed.

Methods of extracting coconut oil

Extraction methods are “cold-pressed, expeller-pressed, and centrifuged.” These are methods of extracting the oil from the dry or fresh coconut and can be found in both refined and unrefined varieties. Generally speaking, all methods can create a tasty, good, healthy oil. Expeller-pressed and cold-pressed don’t necessarily mean “raw.” Both the expeller and cold pressed can be heated to a very high temp which could give it a toasted coconut taste. A centrifuged oil is less likely to be exposed to much heat in the extraction process this coconut oil will taste more mild and delicate.

Best of luck picking your next jar of coconut oil!

When weight loss becomes the goal and the idea of dieting is presented, people most often think first of deprivation. Don’t eat this, don’t eat that. Eat so little you feel like you are starving. The second thought is that weight loss foods will be bland, boring, dull. Neither of those is true, however. But whole foods nutritwil help you lose weight naturally without all of those dreaded concerns.

There are multiplied hundreds of whole, nutrient dense, delicious weight loss foods with which to fill your plate each meal and snack of the day. Nature has carefully ensured abundance. I could write for weeks and months, maybe years about the wonderful creations of nature for a lifestyle of wellness. But for today, I want to focus on 7 of the best, everyday foods that help you lose weight naturally.

Wild Caught Fish

Toping my list of foods to lose weight naturally is wild caught fish. It is the most concentrated source of protein around and is much lower in fat compared with meat or poultry. Simply, you get more protein per bite. Plus, wild caught fish is packed with vitamins and minerals. In fact, ocean fish is considered the highest in nutrient density. The key is to chose wisely. Not all fish are created equally. So the general rule of thumb is to select deep, cold water ocean fish; never farm raised. Avoid most lake fish as well. My top picks are halibut, salmon, tuna, cod, hake, and sole.

Fresh Berries

Berries are some of the highest fiber fruits around. One cup of berries has 8 grams of fiber; twice what you’d get in an apple. Berries are also high in antioxidants that fight free radicals which cause all sorts of illnesses in our bodies. Truly a powerhouse of foods to lose weight naturally, berries are always available frozen and they can easily and deliciously be added to protein shakes, toppings for yogurt or cottage cheese or simply eaten raw by the handful when in season. Just be sure to look for organic as berries tend to hold the highest concentrations of pesticides and synthetic fertilizers of any fresh fruit.

Broccoli

The beautiful truth about veggies is that it is full of calorie-free fiber and water. One cup of cooked broccoli has 6 grams of fiber and fiber is known for its ability to provide satiety. That means you can eat up on this fantastic vegetable. Just hold off on butter and cheese sauce. My favourite way to eat broccoli is steamed then drizzled with extra virgin olive or cocnut oil and seasoned with fresh sea salt and black pepper. It is a simple, delicious and nutritious member of my top foods to lose weight naturaly honor roll.

Black Beans

Black beans, considered the king of legumes, pack about 8 grams of protein and fiber per ½ cup. Often maligned as enemies of all natural weight loss due to their carb status, beans, especially black beans, are truly a must have in your nutritional strategy. They are versatile, delicious and simply nutritious. You can mash them, toss them into salads, stew them, add them to soups and much more!

Quinoa

Quinoa stands out in the world of healthy living and the list of best foods to lose weight naturally because it is the highest in protein of all grains. As an added bonus, quinoa is gluten free making it a friendly option for those with Celiac Disease. This ancient grain is a perfect side dish, makes incredible salads, and is a fantastic addition to soups. No wellness plan is complete without quinoa.

Greek Yogurt

Greek-style yogurt contains twice as much protein as the regular style yogurt. It is also filled with live, active cultures that empower digestive health which in turn results in all natural weight loss success. Served with fresh berries, you have a powerhouse snack!

Vegetable Soup

Homemade vegetable soup is low in calories yet its high water content makes it a filling, nutrient dense member of this list of foods to lose weight naturally. In fact, starting your meal with a cup of soup results in better satiety that results in the consumption of smaller portions of your main meal. Just include a selection of fresh, hearty, and high quality veggies.

If you include these top 7 foods to lose weight naturally into your nutritional strategy you will certainly help ensure your success in achieving a lifestyle of wellness, losing that weight and living your best life.

I’d love to hear from you today. Do you like any or all of these powerhouse weight loss foods? Any you have not tried? How are or do you intend to incorporate these 7 foods into your lifestyle of wellness and all natural weight loss strategy? And to take it all up a notch for success, be sure you grab a copy of the Beginner’s Guide To Weight Loss complete with a full pantry list of the best weight loss foods, menus and dozens of recipes and more!

I remember my grandma making a great banana bread and brought it to every gathering. Since she has passed I have had to go gluten free due to Celiac disease and have wanted a great banana bread recipe. I wanted one that had a bit more nutrition from the flour so I experimented until I got this one down to a tee.

Buckwheat Banana Bread

2013-04-10 06:50:30

Yields 1

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Cook Time

50 min

Cook Time

50 min

Ingredients

4 ripe bananas

1/3 cup vegetable oil

1/3 cup agave syrup

3/4 cup buckwheat flour

3/4 cup brown rice flour

2 tbsp. arrowroot

1 tsp. baking soda

1 tsp. baking powder

1/2 tsp. xanthan gum

1/2 tsp. salt

Instructions

Preheat oven to 325.

In Nutribullet or blender place the bananas, oil and agave and blend, then place mix in bowl. If no blender, then mash the bananas with a fork and blend in a bowl.

Add the rest of the ingredients to banana mixture and mix well. Place mixture into a greased bread pan and bake for 50 minutes.

By Nancy Olson

Thriving With Celiac http://thrivingwithceliac.com/

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This recipe is not only gluten free but also dairy free and vegan!

I remember the times I would search for the perfect gluten free recipe to match something that I was use to having. Now I have just created a gluten free rice flour blend that can be swapped out for any of my other non-gluten free recipes. It’s an even swap not much simpler than that!

Gluten Free Rice Flour Blend

2013-04-07 06:50:48

Yields 7

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Ingredients

2 cups brown rice flour

2 cups white rice flour

1 1/2 cups sweet rice flour

1 1/3 cup tapioca starch

2/3 cup corn starch

2 tsp. xanthan gum

Instructions

Sift several times.

Store in air tight container.

Use 1 cup of dry mix for any recipe calling for 1 cup wheat flour.

By Nancy Olson

Thriving With Celiac http://thrivingwithceliac.com/

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“Life happens”. You are moving along toward your goal of developing a lifestyle of wellness and quietly, yet surely, things begin to erode your momentum until, one day you realize you have come to a near dead stop. It is understandable. Yet, it isn’t necessary. You can not only keep but build your momentum in the face of life.

When difficulties arise, whether that be a challenge to your schedule, a financial pressure, even a death in the family, you have a response. Human nature most often tells you to back down, retreat, procrastinate or even hibernate while you deal with the issue at hand. But the truth is, that reaction only further erodes your momentum. You should resist that knee jerk response. You should march on in the face of the challenge and build your momentum not reduce it. Sure, some changes may be required but those can be calculated and implemented without losing momentum.

So today, I have 6 powerful ways, really they are “don’ts”, to not only ensure that you maintain but that you build your momentum. Each of these measures can be accomplished in the face of any challenge, obstacle or setback. They can be applied easily, with no cost, only the sacrifice of emotions in exchange for the truth of your goals and dreams. When applied, these “don’ts” will propel you forward to success in your quest for a lifestyle of wellness.

NEVER….

1. Hold Back Your Generosity of Words

It is easy to apply silence in tough times; easier still to use negative language. But in these times, it is critical to generously apply words of encouragement, hope, affirmation, strength and promise to your life and the goals of your heart. Don’t hold back, make the effort to speak good into your life in spite of the circumstances. And as you do just watch how quickly it helps build your momentum.

2. Drawback from Positive Relationships

You may think you are sparing your friends or associates from your problems. You might think that you are not good company. Whatever the thought process may be, withdrawal from the positive influences of your life is deadly. Don’t do it! Be intentional about maintaining those relationships. Set emotions aside and embrace those around you who can speak good into your life; who will lift you up, encourage and empower you forward; who will help build your momentum.

3. Get Stingy in Your Outlook

Becoming negative about your future or the outcome of your circumstances only further erodes your momentum and ability to achieve your goals. Be generous, as with words, in your outlook on life. That means maintaining an attitude of “I Can” and “I WILL” over one of surrender and acceptance of less than your best. Look forward to the future and see the current situation as just another opportunity to empower your progress toward the best you to date.

4. Withdraw from Fellowship and Community

You are a social creature; created by God for fellowship. There is never a time to forsake a community in which you can be built up, empowered and encouraged…where you can build your momentum toward success. You need to be surrounded with like minded people and you need to be connected with something bigger than you. Stay involved, stay connected, stay active. You’ll be empowered by doing so.

5. Withdraw from the Cause

What is the cause? It is your purpose, your mission. In this case, developing a lifestyle of wellness. Never surrender that in the face of any difficulty. Wellness is your birthright. The circumstances of your life are simply moments in time that challenge you, test you, refine you and yes, build your momentum toward the cause. Don’t allow them to steal your birthright.

6. Withdraw from the Dream

Closely linked with your cause, you have a dream to be fit, off medications, living a life of physical freedom and wellness; of playing with the kids and not losing your breathe, of running a marathon, of being in a professional photo shoot or simply looking great at the beach. Your dream is of a better life! The circumstances you face may suggest you’ll never achieve that dream but they lie. You can and you will if you insist on holding on to the dream.

Life Happens to us all. Yet, there is a choice we can make. That choice is whether to surrender and accept our perceived fate, or to refuse to give up, to hold on with bulldog tenacity and determination until we see our dreams become reality. Remember, a lifestyle of wellness is your birthright. You hold the power though. You can let it slip through your fingers as the momentum fades or you can avoid the DON’Ts, build your momentum and as you soar like an eagle across the Rocky Mountain peaks. It is up to you.

What will you choose? I want you to build your momentum not see it fade. Will you apply thes6 action steps to do just that?