Cyd Notter

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

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.....

Are detox programs helpful?

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(the following article is an excerpt taken from The 'Plan A' Diet)

What about detox programs?

Hundreds of manufactured chemicals, herbicides, and pesticides are found in our food and water supply, with the highest levels of contamination found in meat, poultry, fish, and dairy products. The reason that animal foods are the largest source of such toxins is because of a process called bioaccumulation—their fatty tissues absorb and build up toxins at a faster rate than at which the substance is lost.

detox tiles on teal ceramic plate

Switching from the Standard American Diet to The “Plan A” Diet may result in some temporary detox symptoms as your system rids itself of stored pollutants. Weight loss contributes to the process because dissolving body fat also releases toxins into the bloodstream. As your liver cleanses the body from animal-based proteins and impurities, you might temporarily experience headaches, irritability, fatigue, lightheadedness, anxiety, or cravings. These withdrawal symptoms are often mistaken as hunger signals, so be mindful of what’s happening to prevent binge eating or sliding back to addictive foods.

What about the many “cleanses” on the market, such as herbal products, colon cleansing, coffee enemas, and supplements? When you begin a whole food, plant-based diet and drink enough water every day, your body uses the natural, detoxifying compounds and enzymes found in plants to rid itself of stored pollutants.

Contaminants on plant foods pose little risk because most of them can be washed and/or peeled before eating. To see which fruits and vegetables harbor the most pesticides—even after being washed and when applicable, peeled—Google “the dirty dozen and the clean 15” to see the Environmental Working Group’s annual list. Purchase organic produce if your budget allows.

By no longer consuming contaminated meat and dairy products, purchasing organic produce whenever possible, and thoroughly washing whatever produce you consume, the body will take care of the detoxing process naturally.

 

Ready to get started with a permanent detox?

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Pop Quiz #3: Which food has the most saturated fat?

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Last week's pop quiz (which food has the most fiber) was sort of a trick question. But at least you're really on your toes, now, right?

This week's quiz isn't a trick, however. The question does have one right answer. It's an important topic since saturated fat stiffens the artery walls, makes our blood viscous (thick), leads to high blood pressure and heart disease, impairs brain function, and contributes to type 2 diabetes and many other diseases.

Question: What food is the highest source of saturated fat in the American Diet?

a) Steak

b) Potatoes

c) Cheese

d) Fish

e) Chicken

f) Beans

g) Glazed donuts

So many choices on this one.....

Let's see, it probably isn't the beans......

Could it be the donuts? Maybe not?

Answer: Cheese. Cheese is an extremely fatty product and is the number one source of saturated fat in the American diet. About 70% of its calories come from fat, most of which is saturated fat, or “bad” fat. Americans eat more than 34 pounds of cheese per person per year – three times more than they did in 1970.

That's not to say the steak, fish, chicken, and glazed donuts don't contain a great deal of saturated fat. They do. But cheese is the highest source.

Fortunately, there are MANY delicious plant-based recipes for cheese, cheese sauce, nacho cheese, parmesan cheese, holiday cheese balls, and much more. Check out www.eatplant-based.com or www.thevegan8.com for some yummy recipes.

Next week's Pop Quiz will be the final one of the series! Unless you want to keep going 🙂

 

It’s now safe to eat red and processed meat?

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Did you happen to hear the headlines a few weeks ago telling us it's now safe to eat red and processed meats? I sure did, and as I suspected, it was "baloney." (Rule #1: Assume everything you hear or read is probably untrue until you research it.)

The article making that claim was printed in the Annals of Internal Medicine, the same publication that 5 years ago stated we no longer had to be concerned with saturated fat. You may recall the sensationalized headlines which followed, such as "Butter is Back." But what you may not know is that the Annals had to later issue a correction due to the major errors contained in that article.

That same journal has now published an article that Americans no longer need to limit the amount of red and processed meat they're consuming. And as expected, the article is filled with misleading information based on flawed study design, disputable interpretations, questionable funding, and the authors opinions that Americans won't give up their meat. In fact, the study results actually support the opposite of what the authors are claiming!

When this made the news, backlash immediately ensued by many respectable organizations which pointed out the flaws in the article. Here are a few articles you'll find helpful:

Dr. Pam Popper: Are Red and Processed Meats Safe to Eat?

Dr. T. Colin Campbell: Hullabaloo! A State of Confused Noise Surrounding Meat Consumption

Dr. David Katz: In an interview with The Independent

Dr. Neal Barnard: Journal Advice to Eat Cancer-Causing Meats: Science or Clickbait?

There are many other rebuttals out there, but I'm sure you get the gist. How irresponsible for this panel to cherry-pick which studies to include and mislead people into eating the very foods that are making them sick and leading to premature death.

Please, please do not base your food choices and health decisions on rigged science or glamorized headlines. Read my article on how to evaluate what your hear and read.

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The "Plan A" Diet is now available on Amazon or wherever books are sold! (And only $10 with free shipping if you order here!)

Click here to watch this FREE webinar: 3 Food Mistakes Which Lead to Painful Joints, Extra Weight, and Health Problems the Doctors Aren't Solving.

African Peanut Stew

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African sweet potato StewIt seems fall has arrived, so bring on the soups and stews! I printed this recipe out months ago, and finally got around to making it this weekend.

African Peanut Soup (also known as African Sweet Potato Peanut Stew) by Terri Mathis Edwards at EatPlant-Based.com is hearty and quite delicious! The combination of fresh ginger, peanut butter, and spices such as cumin, cinnamon, and cayenne pepper add to the flavorful stew served over brown rice.

Notes: I didn't add the full amount of cayenne initially, but did add a little more after I prepared the stew and did a taste-test. (Cayenne doesn't like me very much). I also didn't add fresh cilantro for garnish simply because I didn't have any on hand.

This one definitely goes into the "keeper" file 🙂

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Did you miss the October newsletter? It's packed with great information, please check it out here.

A free copy of "5 Reasons Dieters Regain the Weight" awaits you here.

The "Plan A" Diet book was in the Top 5 Sellers at my publisher's last week! Thanks for your support!

Are you in the Coal City area? Stop by the library on Saturday, Oct. 12, 2019 at 1:30. I'll be giving a presentation on the Health Benefits of Whole Food, Plant Based Nutrition. (Yummy carrot cake will be on hand, a recipe from the book :))

 

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