Cyd Notter, Founder of The Plan A Diet™, Nutrition Educator/Author

Chocolate Orange Nice Cream (with Chocolate Orange Sauce)

July 11, 2022 By Cyd Notter

Are you a fan of chocolate and orange combined? I sure am…

That’s why I’m hooked on this recipe!

Chocolate Orange Nice Cream has just 4 simple ingredients and can be whipped up in a hurry!

Plus the delicious Chocolate Orange sauce is also simple to make 🙂

Both of these recipes can be found in the eBook, The Inside Scoop: Mastering the Art of Small Batch Nice Cream by Nathan and Lissa Maris. Fortunately, I have their gracious permission to share the Chocolate Orange recipes with you! Click HERE to get the recipes.

If you love easy, guilt-free ice cream as much as I do… seriously, get yourself a copy of this eBook.

There are 106 recipes, and you can see every recipe title by clicking on this link.

Zero cholesterol, zero refined sugar, zero dairy hormones….

and every one of the recipes I’ve made from this eBook is out-of-this-world yummy.

Delicious desserts AND good for you… What’s not to love?!

PS: One more thing…If you’re serious about transitioning to a healthier diet, I currently have slots available for a free strategy session to help outline a plan (no strings attached). Watch the this free webinar, then schedule a call. I’d love to help you achieve your weight and health goals!

Ginger Tempeh Stuffed Sweet Potatoes with Almond Butter Sauce

July 1, 2022 By Cyd Notter

Don’t let the long name of this recipe fool you…it’s not difficult to make!

Yet everyone you serve this to will think they’re eating a gourmet dinner at a high-priced restaurant!

This recipe has been a regular in our house since a friend shared it with me back in 2020. And I’m sure it’s not going away any time soon!

It’s the combination of flavors that make this dish different – and superb!

In the past, I wasn’t a big fan of tempeh (TEM-pay); but this recipe has made me a believer. (See the photo and read more about tempeh below).

Click HERE to get the recipe!

Cyd’s Notes:

Omit the teaspoon of oil. You don’t need it for many reasons, plus you won’t miss it.
The recipe calls for tempeh, which can be found in the produce section of most grocery stores. Walmart stocks it too…near the tofu.Never heard of Tempeh? It’s basically a fermented bean ‘block’ made with soybeans and grains. Other types of beans can be used, but soybeans are the most common.I use the Lightlife brand shown below, which is made with organic soybeans and brown rice. Cut the ‘block’ into small bite-sized cubes for this recipe.

You’ll only need one skillet, which is why I give this recipe a good EAP rating (the amount of Equipment And Pans needed!) Both the ginger mixture and the almond butter sauce are whisked in small bowls.
I use organic sweet potatoes (cheapest at Walmart), but any type of sweet potatoes will work.
Do use the chopped scallions on top, they’re a nice addition. The hot sauce is optional; I advise tasting how delicious the potatoes are before adding hot sauce though.
The recipe makes 4 servings, but can easily be doubled!I’d love to know if you give this recipe a try!PS: Don’t forget to check out my free training class (3 Food Mistakes Most People are Making). If you’re READY to make the lifestyle changes needed to achieve your weight and health goals, watch this free call and consider scheduling a chat with me.

Diet and the Alzheimer Gene

June 15, 2022 By Cyd Notter

(Originally Published 2016; Updated 6-15-22.)

Dear Coach: One of my parents died with Alzheimer’s disease. I plan to get tested to see if I have the gene but wanted to know if you could recommend any foods to help prevent Alzheimer’s. Anonymous

Dear Anon: My sincere condolences to you on your loss. It’s a real struggle when a loved one develops Alzheimer’s; I applaud you for being concerned about your own cognitive function. I know that you’re not alone in your concerns; the class that I offer on this topic fills up each time it’s offered.

There is good news – you are not a helpless victim without options. There is MUCH you can do to lower your risk. But first let’s take a look at the Alzheimer’s gene. Back in the 1990’s, the ApoE4 gene was discovered to be a major player in the susceptibility of Alzheimer’s.

The ApoE4 gene is the principal carrier of cholesterol in the brain. If someone inherits the gene from either parent, their risk of getting the disease triples (this affects about 15% of the U.S. population). If someone inherits the gene from both parents, their risk increases nine-fold (this affects about 1 in 50 people).

Research reveals DIET trumps genes

To date, the people in Nigeria have the highest frequency of the ApoE4 gene in the world. Yet they have some of the LOWEST rates of Alzheimer’s. This paradox is explained by the grain and vegetable diet of the Nigerians, which results in low cholesterol levels that have appeared to trump their genes.

Cholesterol encourages the production of beta-amyloid (plaques that lie between brain cells). People who have the ApoE4 gene absorb cholesterol more easily from their digestive tracts compared with people who don’t have the gene. They tend to have higher cholesterol levels and higher risk of both heart disease and stroke.

In a 20-year study of 1,000 people, researchers reported in the Annals of Internal Medicine Journal that having the ApoE4 gene doubled the odds of Alzheimer’s, but high cholesterol nearly tripled the threat.

So if the greatest threat of Alzheimer’s are treatable factors – such as high cholesterol and blood pressure – then controlling these lifestyle factors could reduce a person’s risk, even if they have the DOUBLE ApoE4 gene (the odds decrease from 9x down to 2x). This is great news for anyone concerned not only about their brain health, but heart disease and stroke as well.

Cholesterol in Mid-life

Another study of 9844 people Kaiser Permanent subscribers in California showed that a high cholesterol level in midlife (early 40’s) predicted their Alzheimer risk twenty to thirty years later. If your cholesterol is around 220, your Alzheimer risk is about 25% higher. And if your cholesterol is in the 250 range or higher, your likelihood of developing the disease would be about 50% higher.

Diet Trumps All

What’s the best way to lower your cholesterol and blood pressure? Diet trumps all. Cholesterol is only found in animal foods – meat, fish, dairy, eggs – and so lowering or eliminating the intake of meat and dairy is crucial. Don’t be fooled by believing that chicken and fish are healthier – they contain as much cholesterol as beef.

Enjoy a diet which focuses on beans, potatoes, rice, corn, pasta, vegetables, fruits, nuts and seeds. It’s not rabbit food – but delicious entrees of lasagna, burritos, stews, tamale casseroles, burgers, stir frys, cheesy soups, sloppy joes and much more. A plant-centered diet is not a diet of restriction – but a gift! I continually urge people to lower cholesterol through food, not statins (which have terrible side effects and only lower risk of cardiovascular events by 1.6%).

Should you get tested for the gene? Doctors can check which ApoE genes you are carrying with a simple blood test, and some people are eager to find out as much as possible about themselves. A negative reading could put their minds at rest.

On the other hand, there’s nothing you can do to change your genes, but you can do much to reduce the risk of their expression. If you discover you have the gene, how will that affect you mentally? Only you can determine if testing is right for you. Not having the gene does not guarantee freedom from Alzheimer’s; just as having the gene does not guarantee you’ll develop the disease. The Nigerians are a good example. Remember that genetics load the gun, but lifestyle typically pulls the trigger.

Aluminum Makes a Difference

Click here to read why you should stop/limit ingesting aluminum (or using toiletries which contain it).

Books I Recommend

Click here to see which books I recommend on this topic.

Your best defense against dementia is a low-fat, whole food, plant-based diet. The most anti-inflammatory and health promoting way of eating available. So powerful it can even reverse advanced stages of heart disease!

To learn more about which foods to eat, check out this free webinar and then schedule a call if you’d like to chat about how you can get started.

If you’d like to be notified of our classes or if you have a question, please contact me through www.cydnotter.com. (Sources: Dr. N. Barnard Power Foods for the Brain; Dr. M. Greger, NutritionFacts.org: The Alzheimer Gene: Controlling ApoeE).

Overcoming food tempation with “I don’t” instead of “I can’t”

April 30, 2022 By Cyd Notter

Self-talk can make or break us

Let’s face it, staying motivated to stick with a plant-based diet can be challenging at times. Even when we have the best intentions.

Every day we’re surrounded by ads, social media, and store fronts filled with high-fat and high sugar treats. Not to mention the fast food joints that line every major street. These unhealthy foods are not only very abundant, they’re often times directly in your face.

Plus, if your family is still eating the SAD (Standard American Diet), you might find yourself surrounded by buckets of fried chicken, cheese fries, or high-fat bakery items right in your own home.

It’s time to take back your power

Words matter. Especially the internal words we use when we’re faced with tempting, off-plan foods.

Determining ahead of time what words or statements will boost your resistance is like equipping “the toolbox between your ears.” These statements are the TOOLS to pull out when you’re tired or stressed out and you’re heading for the junk food.

One simple tip to help you stay mentally motivated in those moments of temptation is this:

Use the words “I don’t” instead of “I can’t”

A study published in the Journal of Consumer Research compared the difference between using the words “I don’t” versus “I can’t”.

Researchers instructed one group that, when faced with a temptation, they would use the words “I can’t.” For example, “I can’t eat ice cream.”

The other group was told that when faced with a temptation, they would use the words “I don’t.” “I don’t eat ice cream.”

The students were asked to repeat the phrases, and then later, as each student walked out of the room, they were offered a choice between a chocolate candy bar or a granola health bar. The students who told themselves “I can’t” chose the candy bar 61% of the time. While the students who told themselves “I don’t” chose the candy bar only 36% of the time.

The research continued…

So the researchers designed a new study by asking 30 women to sign up for a ‘health and wellness’ seminar. All were told to think of a long-term health or wellness goal that was important to them. The women were then split into 3 groups of 10 each.

Group 1 was told that when they felt tempted to lapse on their goals, they should “just say no.” (I’ll just say NO to missing my workout today).

Group 2 was told that when they felt tempted to lapse on their goals, they should use the “can’t” strategy. (I can’t miss my workout today.)

Group 3 was told that when they felt tempted to lapse on their goals, they should use the “don’t” strategy. (I don’t miss workouts.)

For the next 10 days, each woman received an email asking to report her progress. After 10 days:

Group 1 (just say no) – 3 out of 10 stuck with their goals for the entire 10 days.

Group 2 (I can’t) – 1 out of 10 stuck with their goals for the entire10 days.

Group 3 (I don’t) – 8 out of 10 stuck with their goals the entire 10 days.

Why “I don’t” works

The researchers reported that the words we use create a feedback loop in the brain that impacts our future behaviors.

Saying “I can’t” creates a feedback loop that is a reminder of your limitations. It indicates your forcing yourself to do something you don’t want to do. Saying “I can’t eat that glazed donut” implies you COULD eat it if circumstances were different; it suggests there’s some barrier preventing you from taking action.

But saying “I don’t” creates a feedback loop that reminds you of your control and power over the situation. Saying “I don’t eat glazed donuts” leaves no room for debate. It’s an established rule you’ve set for yourself, one which suggests a stable (and unchanging) stance about who you ARE.

Saying “I don’t” can make all the difference in your habits!

The bottom line

In summary, using the words “I don’t” is a psychologically empowering way to say NO, while the words “I can’t” imply a psychologically draining restriction that undermines your sense of power.

So every time you catch yourself thinking “I can’t” eat this or that, simply change the narrative and say “I don’t” eat this or that. Take your power back! And remember, it’s always your choice. YOU get to decide what you’re going to eat or not eat.

This technique works well for me personally. Just by embracing this one simple sentence – “I don’t eat that anymore” – strengthens my resolve to say NO and there’s no room for bargaining with myself.

There isn’t any temptation that you have experienced which is unusual for humans.
God, who faithfully keeps his promises, will not allow you to be
tempted beyond your power to resist. But when you are tempted,
he will also give you the ability to endure the temptation as your way of escape.
(1 Corinthians 10:13, GW)

Want to learn which 3 Food Mistakes you might be making? Take this free class to learn more!

Get a copy of The “Plan A” Diet: Combining Whole Food, Plant Based Nutrition with the Timeless Wisdom of Scripture. Available online, or only $10 with free shipping here.

The “5 Whys” Technique – An Effective Problem Solver When it Comes to Your Health :)

January 11, 2022 By Cyd Notter

(The following is an excerpt from the book, The “Plan A” Diet.)

The 5 Whys Technique

Several years ago, my husband shared with me an interesting technique that automotive manufacturers use to analyze the root cause of problems in their manufacturing processes. The Toyota Motor Corporation originally used this technique—called the 5 Whys—as a problem-solving activity to determine the underlying causes of any glitches in their systems or products.

The nature of a problem, as well as the solution, can become clear by asking the question why five times. The number five is just a guideline. It may take only three questions to reach a conclusion, or it might take six or more; but this questioning method prompts deeper thinking by repeatedly asking why until you get to the bottom of an issue.

Photo by Daniel @ bestjumpstarterreview.com on Unsplash

A very simplistic example shown on Wikipedia[i] reads as follows:

Problem: The vehicle will not start.

Why? – The battery is dead.
Why? – The alternator is not functioning.
Why? – The alternator belt has broken.
Why? – The alternator belt was well beyond its useful service life and not replaced.
Why? – The vehicle was not maintained according to the recommended service schedule. (Fifth why – the root cause)

The solution, therefore, is to assure the vehicle and its belts are maintained according to the service schedule.

I love the simplicity of The 5 Whys…

…and the moment my husband explained it to me, a light bulb came on in my head: What a great way to get people thinking about the cause-and-effect of food!

Although The 5 Whys can be used as a tool to evaluate all types of problems, I believe it can be especially effective when dealing with health issues. Not only can it help identify the root cause of a medical problem, it can save the hassle, time, and money that might have otherwise been spent pursuing a perceived but ineffective solution.

It’s wise to write your questions and answers on a sheet of paper and continue asking why until you get to the bottom of things. Ask friends or family to join you in this exercise; group think can lead to other ideas and thought patterns. Here’s one simplified example of how it might look:

Problem: Diagnosis of Type 2 Diabetes

1. Why? There’s too much glucose in the blood.
2. Why is there too much glucose? The glucose remains in the bloodstream because it can’t get where it needs to go – the intended muscle cells. (Picture each cell as having a door with a lock on it. Insulin is the key that “unlocks” the cell’s door and allows glucose to enter. Having excess glucose in the bloodstream indicates the insulin isn’t unlocking the cell’s door.)[ii]
3. Why isn’t the insulin unlocking the cell’s doors? The cells have become resistant to insulin.
4. Why are the cells insulin resistant? Excess fat has accumulated inside the cells. The cell’s locks are gummed up and compromised by intramyocellular lipids (fat), which interferes with insulin’s ability to open the doors.
5. Why are the cells compromised with fat? Fat from the bloodstream has built up inside the muscle cells and is blocking the pathway process. (It should be noted here that even slim people can accumulate fat within the muscle cells.)
6. Why is there fat in the bloodstream? Most likely the consumption of a high-fat, Standard American Diet (or the fat produced from one’s own fat stores).

When diet is deemed to be the root cause of the problem…

…the solution becomes clear: choose to change the foods being consumed. Doing so allows the body to stop the on-going damage being done three times a day and begins the healing process needed to reverse the underlying issue.

Unfortunately, most healthcare providers aren’t telling you that.

The medical system is instead geared primarily to treat your symptoms and control your blood biomarkers—which usually occurs at the first why. As a result, the underlying problem remains unresolved and continues to worsen slowly because the prescribed treatment doesn’t deal with the real issue—the food.

Using the 5 Whys technique can be an eye-opening exercise to help you discover the root cause of a health issue. So be like a curious toddler and keep asking why until you get a satisfactory answer.

One caveat with The 5 Whys technique:

The 5 Whys technique is limited to a person’s knowledge base. If the knowledge base doesn’t exist to examine the issue logically or ask the right questions, the root cause may not be fully understood. For this reason, I always encourage clients, friends, and readers to stay engaged in continual learning when it comes to diet and health.

Heed the principle of Proverbs 18:15—be an intelligent person who is always ready to learn.

The Resource section of this book lists websites which offer free webinars and instructional videos from credible doctors, daily blogs from renowned researchers, educational DVDs, books, and much more.

The more you understand how food affects every system in your body, the better equipped you’ll be to overcome your weight and health issues by recognizing their root cause. So please continue to learn and stay in the loop!

One way to keep learning is with this free class, “3 Food Mistakes Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren’t Solving.” Check it out!

[i] Wikipedia, “5 Whys.” Accessed January 13, 2018. https://en.wikipedia.org/wiki/5_Whys

[ii] Dr. Michael Greger, “What Causes Insulin Resistance?” Dated January 6, 2017. Accessed January 13, 2018. http://nutritionfacts.org/video/what-causes-insulin-resistance/