Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Chocolate Orange Nice Cream (with Chocolate Orange Sauce)

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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

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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

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(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.

health risk 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 whoplaque buildup 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

IMG_1648What’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”

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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.

Planning to diet this January? Do this instead.

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The Party's Over

The holidays and the leftover desserts will soon be behind us, which means that many of you will once again resolve to start a new diet on January 1.  

The top three resolutions made every year typically include losing weight, getting healthy and fit, and living life to the fullest.  Fortunately, all three of those goals can be achieved with one lifestyle change….namely, the right food choices. 

Photo by i yunmai on Unsplash

Have Past Diets Failed You?

There are hundreds of diet plans on the market today. But "buyer beware."

Typical diet plans have about a 3% success rate. That means that 97% of people following today's traditional diets (Keto, Paleo, Atkins, South Beach, and even Weight Watchers, among others) will NOT have long-term success.

Many people fall prey to these questionable diet plans in an effort to achieve quick weight loss, not realizing the health problems in store for them down the road.

The answer to permanent weight loss and improved health is simple, achievable and proven by mounds of unbiased research. It’s not a typical diet of restriction, nor is it a diet that requires super human efforts to refrain from eating. Plus, everything you need to do it is at your disposal.

Carbs are your FRIEND! (the right carbs, that is)

Let me show you the difference between healthy complex carbs, and unhealthy refined carbs.

Let me show you the LAST diet you'll ever need. A diet which isn't a DIET at all. It's a lifestyle plan that will restore your health and vitality, with weight loss being a natural byproduct.

No counting calories, no tiny portions, no counting points/carbs/anything. Eat when you're hungry!

Check out this FREE training class:  "3 Food Mistakes Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren't Solving."

Do NOT go on another diet this January. Watch the free training class, schedule a call with me if you need help, and gear up so you're ready on January 1!

 

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How to make delicious Raw Apple Crumble

How to Saute, Roast, and Bake without oil

 

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