Cyd Notter

Nutrition Educator/ Author/ Coach

4 Things Necessary for a Successful, Healthy Diet

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Diets don’t work long-term

That much we know for sure. Less than 3% of dieters keep the weight off long-term.

Which means 97% of people following today’s typical diets will NOT keep the weight off for long.

That’s because typical diets based on calorie restriction or smaller portions of the same unhealthy foods are not the answer for long-term weight loss OR improved health.

So what do we need to do?

Lifelong weight control and good health require permanent lifestyle changes, not a short-term, restrictive diet.

Maybe your weight is creeping up or you’ve just been diagnosed with hypertension/high cholesterol/pre-diabetes. You recognize that it’s time for a course correction – and the time to make changes is now. If so, here are four factors to consider before choosing another typical “diet” plan:

Continue reading here…..

Do You Suffer From Carbophobia?

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Dear Coach,

     I’ve heard you speak on the benefits of eating a starch-based diet, but I always thought that starches make us fat. Aren’t starches carbs? How can I lose weight if I’m eating starches and carbs such as potatoes?  – Karen

Dear Karen,

Thanks for your great question about an often misunderstood topic! Many people are surprised when they hear it’s OK to eat starches and potatoes!

But here’s the thing…

It isn’t the Complex Carbs such as potatoes that make us fat….it’s FAT that makes us fat. Let me explain.

There are two types of carbs:

Complex carbs include whole foods – potatoes, yams, beans, corn, rice, squash, barley, legumes, veggies, fruit, and whole grains. These healthy carbs convert to glucose in our systems, which is our main source of energy and the body’s preferred source of fuel.

Our good gut bacteria thrive on the fiber found ONLY in complex carbs/plant foods, plus our brains depend on getting enough complex carbs as well.

Refined carbs include processed items made with stripped/enriched flours, added fats and oils, refined sugars, and sodium – such as donuts, hot dog buns, snack cakes, cookies, cakes, corn chips, toaster pastries, and soda pop.

Choose healthy, complex carbs but avoid the refined junk carbs:

There’s a big difference between a bowl of black bean chili (complex carb)
and a slice of glazed coffee cake (refined carb).

Consider a baked potato

Only 1% of the calories in a baked potato come from fat. That is, however, until we fry the potato in grease to make French fries (46% fat) or we convert it into potato chips (56% fat). Or until we smother that potato with butter, cheese, sour cream, and bacon bits – adding a BIG dose of fat and lots of cholesterol as well.

So the complex carb potato at 1% fat is NOT adding to our weight struggles. Our troubles begin when we convert that potato into a refined carb junk food, or douse it with high-fat toppings.

Carbophobia…

…is the intense or obsessive avoidance of anything carb related.

Click here to learn the biggest reasons behind Carbophobia, and why it’s important to avoid this condition.

Plus you’ll find two easy potato recipes – Fit Fries and Sweet Potato Wedges! Super easy and delicious.

Smoky Refried Bean Soup

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Here’s another recipe we’re adding to the “keeper” file!

Smoky Refried Bean Soup is tasty, thick, and can be served with baked tortilla chips or topped with a dollop of guacamole. It’s also wonderful as a topping over smashed potatoes. Here’s my amateur photograph:

Smoky Refried Bean Soup

Plus, this recipe by Susan Voisin at FatFree Vegan Kitchen is simple to make. Want more heat? Simply adjust the spices to your liking. One more note, the recipe calls for optional Mexican oregano, but we used regular oregano and it was great.

Enjoy!

PS: Interested in a FREE 21-day meal plan with recipes? Here it is 🙂

Chocolate Recipes to Protect Your Valentine’s Heart

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Anyone walking through a retail store these days knows that Valentine’s Day is right around the corner!

Red, heart-shaped boxes of chocolates line the aisles because clearly, it’s going to sell. About 58 million pounds of chocolate are purchased the week of Valentine’s Day (that includes the candy that 43% of Americans buy for themselves).

Exchanging chocolate has become one of the most popular ways to commemorate the day of love.

Legend has it that the Mayans were the first people to connect love and chocolate around 500 BC when they started brewing drinks made from cocoa beans as part of their wedding rituals.

Dark chocolate has incredible health benefits (when it isn’t combined with milk, sugars and fats, that is). From improved artery function and blood flow to antioxidants which help prevent disease, dark chocolate in the form of cocoa or cacao powder is a wonderful way to indulge without sacrificing your health.

This year, how about surprising your loved ones with a home-made chocolate treat that demonstrates your affection AND protects their hearts?

Here are a few of our favorites:

Vegan Chocolate Cake – sugar free option included

Chocolate Fundue (use as a dip or a frosting)

Chocolate Pumpkin Loaf (one of our favorites!)

Easy Vegan Chocolate Mousse  (top with strawberries)

Chocolate Sauce – Drizzle over fruit or Red Velvet Sorbet (recipe below)

Red Velvet Sorbet: Combine in a food processor: 4 large, ripe frozen bananas (peeled first); 10-oz frozen raspberries; 2 TBS cacao (or cocoa) powder; 4-5 dates, chopped. Blend until smooth and creamy. Taste and add more dates if needed.

Enjoy these treats fully (but sparingly)! Proverbs 25:16(b) reminds us – eat too much chocolate and you’ll make yourself sick. (MSG)  ?

(PS: February is Heart Health month. A whole food, plant-based, no-added-oil diet not only prevents heart disease, it’s the only diet capable of unblocking arteries and reversing even advanced stages of the disease. As Dr. Esselstyn says: heart disease is a toothless paper tiger that need never exist, and if it does exist, it need never progress. That’s great news – it means we have more control over our #1 killer than we may have ever imagined!)

 Happy Valentine’s Day! 

Photo on Visualhunt

Maple Glazed Vegan Ham

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Whether you follow a plant-based diet or are just looking for healthier recipes, here’s one that might surprise you. Maple Glazed Vegan Ham from www.shaneandsimple.com.

www.shaneandsimple.com          Maple Glazed Vegan Ham


     We made this recipe during the holidays and it did not disappoint! Having not eaten ham for over 30 years, this savory, smoky, sweet meal was a real treat. Makes great sandwiches, too!

     Does it taste exactly like pork ham? No, because it’s not a pig. But it’s definitely close enough and comes without the known cancer risks of eating processed meats. Plus it’s packed with protein!

     Further proof that following a plant-based diet does not mean sacrificing your favorite foods! Pretty much anything can be re-created into a much healthier, delicious version. Check out my YouTube channel for other easy recipes.

     If you have any questions, please contact me 🙂 

PS: Get a free copy of The 21-Day Meal Plan here
Get a free copy of “10 simple Dessert Smoothies” here
Order a signed copy of The “Plan A” Diet here – free shipping!
Don’t become so well-adjusted to your culture that you fit into it without even thinking.               (Romans 12:2, MSG)

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