vegan Archives - Cyd Notter

Truly Hungry? or Just Craving?

October 10, 2022 By Cyd Notter

All of us have food cravings from time to time.

But finding yourself in the pantry or at the drive-up window might have more to do with your mood than your actual need for food.

It could be that you’re using food to deal with stress, boredom, anger, loneliness, or a host of other emotions. Or you may be struggling with a food addiction. In either case, indulging in such cravings usually means seeking out foods which are high in calories and fat.

So how can you tell if you’re experiencing a craving, or if you’re truly hungry and need to eat?

Here’s one way to recognize the difference:

Hunger usually occurs when you haven’t eaten for several hours. Your body will send one of several signals when your stomach is getting empty, anything from growling/gurgling belly sounds to headaches or feeling light-headed.

Hunger is the body’s way of telling you that you need fuel, and hunger doesn’t pass with time. When you feel true hunger, you’ll most likely seek out nutritious foods (not candy or cake).

Cravings, on the other hand, can masquerade as hunger. They push you to eat particular comfort foods—chocolate, sweets, fatty foods—even though your body doesn’t need more fuel.

Satisfying these cravings can feel good at first, but often leads to feelings of guilt. Cravings may be even stronger when you’re “dieting” or giving up your favorite foods.

The good news is that cravings do pass with time when you resist them. Distract yourself when craving the wrong foods by engaging in some activity.

Another option might be to fulfill that craving with a small amount of something healthy. For example if you’re craving sweets, how about a handful of grapes or a few slices of mango?

Self-awareness is key in distinguishing between hunger and cravings.

Below is a picture of the Hunger and Fullness Scale, which describes just that: varying degrees of hunger and fullness. It’s a tool that can help us identify how hungry or full we are.

Level 5 is neutral, neither hungry nor full. Level 4 is where we’re starting to think about food, at Level 3 our stomach starts to growl and our thoughts increase about getting something to eat.

At Level 2 there’s lots of stomach growling, our stomach may actually hurt, and we need to get food now! At Level 1, ravenous, we’re past the point of hunger and can have headaches, difficulty concentrating, and low energy. At Level 0 we’d be weak, dizzy, have a stomachache, and be mentally impaired.

On the fullness side, Level 6 would be lightly full, we’ll be hungry again in 1-3 hours. Level 7 = moderately full, satisfied, hungry again in 2-3 hours. Level 8 = Full, comfortably full but would not want to eat more. Level 9 means we’re stuffed, past the point of comfort (our stomach may hurt). And Level 10 is when we’re so uncomfortably full that we feel sick.

It is normal for your hunger and fullness to fluctuate all day long. Staying in the moderate ranges (from a 3-7) will help you avoid extremes in hunger and fullness.

If you start eating when you are lightly moderately hungry you are more likely to stop eating when you are lightly to moderately full. If you start eating when you are empty or ravenous you are more likely to eat until you are stuffed or sick. This scale can serve as a guide to help us mindfully connect to our bodies and our true hunger signals.

Hari Hachi Bu

The long-lived, Okinawans in Japan, who stay healthy well into old age and have the highest percentage of centenarians in the world, follow a practice called Hari Hachi Bu, which teaches people to stop eating when they’re 80% full.

It’s something they say before meals as a reminder to stop eating when they feel 80% full. One of their proverbs says that “eight parts of a full stomach sustain the man; the other two sustain the doctor.”

Wouldn’t it be great if we followed that example?

By getting back in tune with your hunger and satiety signals and paying attention to what/why you eat, you’ll soon be on the road to a much healthier lifestyle.

Interested in more tips for healthy eating? Check out this free training class where you’ll walk away with tips you can begin implementing today.

Keep your mind on things above, not on worldly things. (Colossians 3:2, GW)

(Photos from VisualHunt)

Green Beans with Braised Onion

August 8, 2022 By Cyd Notter

When you need a “go-to” side dish you can whip up in a hurry, it doesn’t get much simpler than this!

Especially if you use Steamer Green Beans.

Do use “seasoned” rice vinegar (not plain) – it does make a difference.

Here’s the recipe!

Green Beans with Braised Onions

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).

Planning to diet this January? Do this instead.

December 14, 2021 By Cyd Notter

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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Order a signed copy of The “Plan A” Diet

How to make delicious Raw Apple Crumble

How to Saute, Roast, and Bake without oil

Don’t Give in to Food Bullies

November 29, 2021 By Cyd Notter

Dear Coach, I’m really trying to include more healthy foods in my diet this year, but my family – and my boyfriend – make fun of me or try to push junk food my way. Instead of being supportive, they actually seem to want to sabotage my efforts. It’s discouraging to say the least. I feel like throwing in the towel. Any advice? Signed, Donna

Dear Donna,

First let me applaud you for making a commitment toward healthier eating! All steps toward healthy eating are steps in the right direction, but those steps DO represent change. And the changes that you’re personally welcoming may be making your loved ones feel threatened for several reasons:

They might feel guilty or uncomfortable

One reason they might feel guilty is because they see you making positive changes while they are not ready to do so, which means they can no longer feel good about the status quo. In other words, your new behavior may be ‘convicting’ them of their bad habits.

The second reason might be that they just don’t understand your motivations, or they just think it’s silly and it doesn’t matter to change your diet.

The third reason is they may feel you’re going to try to change THEM in some way. Your new eating pattern may be viewed as a threat to their own dietary preferences; or they may believe they’ll be forced to eat healthier foods even though they’re not interested at all.

The fourth reason could be that the changes you’re making may mean a change in your relationships to some degree; perhaps you’ll no longer want to bond by indulging in the high-fat desserts or the deep-fried (fill in the blank) that was something you and that person typically shared.

Lastly, perhaps they’re skeptical because they’ve seen you try and fail at dietary changes in the past.

Frank discussions are in order

Whatever the reason for their disdain, the first plan of attack should be a frank discussion (but not at mealtime). Explain to your loved ones what is motivating you to eat healthier, and assure them they will not be forced to eat as you do. Asking for their help in the situation can open up a conversation without making them feel they’re under attack.

Don’t expect them to know what your needs are – tell them. It may be helpful to make a wish list you can share with your family. Do you want them to keep the junk food stored in a separate cabinet? Would you prefer they don’t discuss your diet at mealtime? Will you be cooking your own meals? Who will do the shopping? Is the family willing to join you at times?

There will be issues of negotiation, but find compromises where necessary (such as where the junk food will be stashed so that it’s not a temptation, and which foods will be cooked when). Other helpful advice on this topic can be found in my YouTube video here:

If your heart-to-heart talk falls on deaf ears, remember that you do not need your family’s support to change your diet. Your ultimate success depends entirely on you, since you are the only person responsible for your food choices and your actions.

In fact, if you are depending on your family or boyfriend to get you through each day, you are already setting yourself up for failure. While it would be lovely to have their support, you do have the power to succeed on your own. You have to want to do it for yourself and take charge of your own life.

Resolve that you will not be bullied or submit to eating unhealthy foods due to peer pressure – and you don’t have to feel guilty about saying no. Nor should you feel guilty if you choose to avoid someone who continually tries to undermine your efforts.

Having said that, losing weight and regaining health can be met with challenges, and having some encouragement can be a huge benefit. Look for a support system outside of your family. Recruit a friend, a co-worker or a neighbor that’s in a similar position (or has been in the past).

Find support on social media; there are plenty of plant-based groups where you can ask questions, share trials and celebrate successes. Visit my resource page to find a few, or please consider joining The “Plan A” Diet private group. You may be surprised at how much less your family’s lack of support means when you belong to a caring, on-line community.

Lastly, I’d love to support your efforts, share recipes, and provide the nutritional education you need to stay motivated. Contact me to be added to our newsletter list and blog so you’ll be kept informed of what’s coming up.

Watch my free webinar here for even more motivation, and to learn how I can help you further!

I wish you loads of success, Donna. You can do it. I know many “divided” families when it comes to diet, and they’ve figured it out. Does it take some effort? Yes. Are there some bumps along the way? Most likely. Will it all be worth it? ABSOLUTELY! And when your family sees that you look and feel great from your efforts, they may be inclined to follow suit!