Daniel Plan

Love Never Fails

Mon, 21 May 2012 03:06:00 GMT

By April O'Neil

Over the next nine weeks, we will explore each "fruit" as defined in Galatians 5:22-23; replenishing our spirit while nourishing our minds with Christ-like thinking.� This week we will explore love.
But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!Galatians 5:22-23 (NLT)

In 1 Corinthians 13:8, Paul tells us that love never fails.� What would our world be like today if everyone experienced pure agape love; the unconditional love of God?� With the daily stresses of life and work, we are often lured away from serving others in love, and fall captive to fear and discouragement.

This week, exercise your faith, and write someone a love letter. �Studies show that you will improve your health by transforming your emotions.�Think of someone close to you that could use your loving words of encouragement.� It doesn't have to be fancy, only heartfelt! Take a moment to pause and reflect, remembering all the things you love about them.� If it's your spouse, consider slipping your love note under their pillow or into their bag before they head out to work.� Whether it is your sister, brother, aunt, uncle, daughter, son, cousin or friend, think of a creative way to deliver your message of love.� Drop it in the mail, pick up the phone or deliver it via skype are just a few suggestions to get you started.� Most of all, enjoy the experience of giving and receiving love.� It's a "fruit" that we just can't live without.

Love = Hydrating Your Body

Mon, 21 May 2012 03:05:00 GMT

This article was originally published in The UltraMind Solution.

Good hydration is essential for good health. Your body is 92 percent water, so if you don't get enough you're going to be in trouble!

You should drink a minimum of six to eight 8-ounce glasses of clean filtered water every day you are on The Daniel Plan (and every day for the rest of your life for that matter). One among many reasons drinking this much water every day is important has to do with detoxification.

Toxins are ultimately excreted through your stool and urine. When you don't drink enough water, you become constipated and have darker urine and urinate less frequently. These are signs that your detoxification system is not operating optimally and your heath and mind will suffer as a consequence.

Drinking water will also help you reduce withdrawal symptoms from addictive substances in your diet (like sugar and caffeine) and food allergens you may experience on the program.

Unfortunately much of our water supply is contaminated with microbes, pesticides, plastics, metals, chlorine, fluoride (yes fluoride) and other toxins. So drinking water out of the tap is less than ideal.

Click here to continue reading.

Love = Walking Together

Mon, 21 May 2012 03:04:00 GMT

Most of us are managing busy schedules and need time to unwind and "de-frag" our body's hard drive. There is something so refreshing about getting outdoors, connecting with nature and getting away from your computer! Share the love and invite your co-workers to get outside for a brisk walk during lunch, or recruit your neighbors to start an after dinner walking club. Take the opportunity to talk about your faith and invite them to a weekend service. Regular moderate activity helps you manage your weight, improves your mood, creates connection and it's free!

Click here for event details.

Love = Jenny's Summer Berry Salad

Mon, 21 May 2012 03:03:00 GMT

By Jenny Ross, Chef, Owner, 118 Degrees

Fresh blackberries, fresh strawberries, organic mixed greens, and a decadent dressing make this salad a sweet surprise and a customer favorite at my restaurant 118 Degree. Berries are at their peak in the summer months and can be enjoyed right off the vine.

�

Salad

Ingredients:

8 Cups Fresh Organic Salad Mix
1 Pint Organic Blackberries
2 Cups Fresh Organic Strawberries
1 Ripe Reed Avocado

Summer Berry Salad Dressing

Ingredients:

� Cup Organic Strawberries
� Cup Lemon Juice
� Cup Olive Oil
� Cup Young Thai Coconut Water
2 Tbsp Agave Nectar
1 Tsp Himalayan Salt

Preparation:

Blend all ingredients in a high-powered blender, and chill until ready for use. Lasts up to 7 days in the refrigerator.

Click here to view more salad recipes.

How to Have a Meaningful Time With God

Mon, 21 May 2012 03:02:00 GMT

At the heart of The Daniel Plan, is the concept that will power is not enough to sustain life-long change. According to Pastor Rick, it's requires God's power.

Create energy and vitality through a core principle in The Daniel Plan which is to have a daily quiet time with God, reflecting on your goals, journaling your progress and connecting with His power. In this e-book, learn simple steps to having a productive quiet time, including:

Start with the proper attitudes
Select a specific time
Choose a special place
Follow a simple plan

Click here for the entire article.

Pastor Rick: Breaking Through Summer Slumps

Mon, 21 May 2012 03:01:00 GMT

Excerpt from Pastor Rick's series on "The Invisible War."

I'm so proud of you, those of you who joined The Daniel Plan in January.�We started this plan, which is a one-year plan, to get in shape. We now have over 14,000 of you who have gone online and registered on The Daniel Plan. 14,000!� Our church since January has lost over 200,000 pounds!� That's pretty amazing.

Think about that. That's over 1,000 pounds a day this church is losing. That's a good thing. But right now some of you are getting into the summer and thinking, "I'm not losing as fast as I thought I was going to," or you're getting discouraged.

This happened to me. I dropped 35 pounds pretty quickly. Then it got into June and I got really tired this month. All of a sudden I was just fatigued, tired, trying to do too much. I just got tired!� And I didn't lose anything during the month of June.

What did I do?�Just give up?�Of course not. You reconsider, re-collect, you lay aside whatever is holding you back. So I just did a little spring cleaning, a little self-evaluation. I looked and realized there were four things I needed to change.

One, I wasn't drinking enough water. When I first started I was drinking a lot of water. You can't lose weight if you don't drink enough water.
The second thing, I wasn't getting enough sleep. It was a very busy month for me. I was doing a lot of teaching and a lot of preparing of materials for our small groups that we're going to be doing during this series. I was very busy and I wasn't getting enough sleep. If you don't get enough sleep your body starts holding onto fat.�
Three, I went to the doctor and got checked out and found out I had low thyroid. So they gave me thyroid medicine.�
The fourth thing was I'd stopped writing down the foods I eat in a food journal. When you stop writing it down before it's a habit, guess what. You cheat!�You start to think, "I only had a few." But did you count how many you ate?�Five or six handfuls?

Click here to continue reading.

I'm Trying" is Not Enough, By Stephen Arterburn

Mon, 14 May 2012 03:06:00 GMT

Taken from Lose it for Life, By Stephen Arterburn

"Faith without works is dead."
James 2:26 (NASB)

If we only try, we may die! If we merely try to work the keys to our new eating program, yet only gain enough knowledge to understand them intellectually, then our problems with food and weight will continue. If we merely try to have a plan for our food, but not for any other aspect of our lives, we will bounce around between the myriad diets out there and never find solid, lasting recovery.

In the same way, having spiritual knowledge from studying the Bible accomplishes nothing if there is no action in our life to support it. As the Scripture says, "Faith without works is dead." No movement, no life! In fact, most of us have had exceptional faith and knowledge of the Word, but to bring that faith to life, we need the ingredients of humility and surrender for taking action.

Action is the antidote to mere trying. There is action to be taken on each key component of our program. There is action to be taken each day to plan out our food and portions. There is action to be taken in our spiritual routines. Sometimes there is even opposite action to be taken when we are faced with certain foods that could trigger a binge! It is all movement toward recovery and toward God's will for our eating patterns.

Personalize the Plan By Your Brain Type

Mon, 14 May 2012 03:05:00 GMT

Get Flash to see this player.

Watch Dr. Daniel Amen in this 4-minute video from his PBS Special and learn about the importance of knowing your brain type. Read the complementary article which goes into greater detail. He says rather than trying the latest diet, take time to evaluate your symptoms and then learn how to treat the cause with proper nutrition and exercise.

Read Dr. Amen's "Brain Type Action Plans"

Soft Breakfast Tacos

Mon, 14 May 2012 03:04:00 GMT

Chef Sally Cameron, www.AFoodCentricLife.com

Scrambled eggs or egg whites make a quick and nutritious breakfast-in-a-hurry for busy weekday mornings. Add spoonfuls of salsa for a kick. If you have time, add chopped cilantro and avocado. �Soft egg tacos are a satisfying and healthy start that will keep you going. For added protein and fiber, add pinto or black beans on the side.�

Yield: 1 serving, 2 tacos

Ingredients

2 eggs (use whole eggs or 3 egg whites)
Salt and pepper, to taste
A few drops of oil
2 small corn tortillas, or a whole grain corn-wheat blend
2 tablespoons grated low fat Mexican cheese blend (or low fat cheddar)

Options:

2 teaspoons chopped fresh cilantro�
2 tablespoons healthy salsa�
1/4 of a small avocado, peeled and diced�
1/2 cup canned pinto or black beans (as a side)

Preparation:

Crack eggs into a small bowl and beat together with a fork or whisk until blended. Season with a pinch of salt and pepper.
Heat a small non-stick pan over medium heat. Add a few drops of oil. Pour in beaten eggs and cook, stirring until cooked and scrambled. Use a silicone spatula or wooden spoon with a non-stick pan, not a metal utensil.
Heat tortillas in the microwave for a few seconds or heat on an open gas flame turned to low, turning tortillas for a few seconds to heat while the eggs are cooking.
Divide eggs between the warmed tortillas, sprinkle with cheese, cilantro and salsa if desired. Fold in half and enjoy with warmed beans on the side for extra protein and healthy fiber.

Note - Warm the beans in a small pan over low heat or in a microwave at half power for 1 minute, covered with safe plastic film. Stir and test for warmth. Repeat if needed.

Stopping Addiction to Sugar: Willpower or Genetics?

Mon, 14 May 2012 03:03:00 GMT

WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much more prone to sugar and food addiction than others. I have observed this in my patients, but now it is becoming clear why some have more trouble kicking the sugar habit than others.

As I reviewed in�my previous article on food addiction, the science demonstrating that people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily available drug: sugar.

It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel pleasure driving us to a range of addictive pleasures that stimulate our reward center in the brain - drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction and compulsive eating. We often see these as moral failures or results of character defects. In fact, it may be that addicts of all stripes are simply unlucky and born with unfortunate genetic variations in our reward and pleasure mechanisms.

Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients .

The Genetics of Pleasure

In our brain, a little receptor, the dopamine receptor D2 or DRD2 for short, must be activated or switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other stimulating addictions increase dopamine in the short term. The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it seems have fewer D2 dopamine receptors and they need extra stimulation to make them "turn on".(i)

Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains didn't light up as much in the dopamine reward centers were more likely to be obese and gain weight later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors.

Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on the brain) was used in sugar addicts. When they took this drug, which prevented them from getting the temporary high from sugar, they craved less and ate less.

We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why children who take stimulant ADHD drugs (which are actually just fancy amphetamines) that stimulate dopamine receptors have trouble gaining enough weight as they grow.

There are also some promising studies of nutraceuticals(iii) that can modulate dopamine receptor function and appetite regulation.(iv) Bruce Ames, PhD found that high levels nutrients can reduce disease in people with 50 different gene variants, nutrients may modulate the function of our genes, improve their function, or affect the activity of enzymes that genes produce.(v) In fact, one third of our entire DNA has one simple job: To code for and produce enzymes controlled by nutrient co-factors. This means that nutrients have a powerful ability to modify the expression of your genes. This is the important field ofnutrigenomics.

Overcoming Your Addiction to Sugar

Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients that either improve gene expression, or modify the activity, the enzymes, or the receptors, even if they are somewhat impaired.

I have used some of these in my practice, such as glutamine and other amino acids, with success. Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves many factors including how quickly food spikes our blood sugar, stress, getting enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, food sensitivities which drive inflammation, and more.

For those with personal struggles with food addiction, remember it is not a moral failing or lack of willpower. Here are a five suggestions I offer my patients to help them break their food addictions.

1.�Balance your blood sugar:�Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable:

Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss.
Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans).
Avoid eating 3 hours before bedtime.

2.�Eliminate sugar and artificial sweeteners and your cravings will go away:�Go cold turkey. If you are addicted to narcotics or alcohol you can't simply just cut down. You have to stop for you brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that will fuel cravings.

3.�Determine if hidden food allergies are triggering your cravings.�We often crave the very foods that we have a hidden allergy to. For a simple allergy elimination program, consider trying�The�UltraSimple Diet, or�The�UltraSimple Diet Challenge Home Study Coaching Program.

4.�Get 7-8 hours of sleep.�Research shows that lack of sleep increases cravings.

5.�Optimize your nutrient status with�craving cutting supplements

Optimize your�vitamin D�level:�According to one study, when Vitamin D levels are low, the hormone that helps turn off your appetite doesn't work and people feel hungry all the time, no matter how much they eat.
Optimize omega 3s:�Low levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation.
Consider taking natural supplements for cravings control.�Glutamine, tyrosine, 5-HTP are amino acids that help reduce cravings. Stress reducing herbs such as Rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger.

Now I'd like to hear from you.

Have you ever been addicted top sugar? What was it like?

Do you think the food industry is feeding us products we become addicted to so they can increase profits?

Have you tried overcoming food addiction using any of these steps? How did they work for you?

Please share your thoughts by leaving a comment below.

To your good health,

Mark Hyman, MD

Chiquita Seals An Inspiration to Us All - Lost 120 Pounds!

Mon, 14 May 2012 03:02:00 GMT

By Dr Mark Hyman

Explain one or two of your primary health and/or lifestyle challenges prior to the Daniel Plan?

Prior to The Daniel Plan, I suffered from fatigue, heartburn, and sleeplessness. I felt physically tired from the moment I woke up until bedtime. Therefore, I always took a mid-day nap to help get me through the day. At night, I averaged 4 to 5 hours of interrupted sleep. Exercise was something I wanted to do, but always put off. I didn't exercise at all and I lived a life of avoiding social situations because I just felt so bad about how I looked.

Why did you start The Daniel Plan? How did you hear about it?

I started The Daniel Plan because I desperately wanted to lose weight and develop healthy habits I could continue throughout my life.� I have been on several diets plans in my life, (including Jenny Craig in which I lost 77 pounds), only to gain the weight back and more.� On other plans I felt like I was running on willpower alone and these plans were never something I could continue once the weight was off.� More importantly, none of my health challenges improved - they only worsened.

I heard about The Daniel Plan from my friend who is a member of Saddleback in Lake Forest.� We attended the Kick Off Seminar in January as well as the seminar in March, 2011.

What have been the most significant changes and things you have learned since getting on The Daniel Plan?

I've learned that The Daniel Plan involves much more than weight loss. This is a journey towards living a healthier life.
I realize that the poor food choices I made in the past have negatively affected many parts of my life - my weight, health, my thinking, how I feel, and my interactions with others.

Because of The Daniel Plan, I've learned healthy habits to replace the unhealthy ones.� I go to a gym for the first time in my life. I don't skip meals. I avoid white sugar/high fructose corn syrup products. I've replaced white pastas and rice with brown rice and whole wheat pasta. I eat foods high in protein in the morning, and I drink a lot more water than did before.

What results have you experienced?

I feel great! I've lost over 70 pounds and I sleep soundly for seven to eight hours a night.� I have had no heartburn whatsoever since January and I have so much energy, I don't need to take naps during the day anymore.

Most importantly, I am beginning to feel good about myself. I don't run away from social situations anymore and I feel that I am closer to living a life where I don't feel distracted with my weight and health issues, but rather, where I can devote my energy towards how God wants to use me.

What advice would you give to others to get started or continue?

My advice to others is to just get started or jump right back into things if you've taken a break from The Daniel Plan. Don't spend time beating yourself up for being in your situation, or wondering if this plan is for you. It works! Watch The Daniel Plan Kick Off, and the videos where Dr. and Mrs. Amen go through a kitchen to show us bad food choices and the video in which Dr. Hyman and Tana Amen demonstrate how to make healthy choice when grocery shopping.� Then clean out your kitchen to rid your house of all the bad foods.� Most of all, join or start a small group and getting moving physically.

Core Training with Tom Wilson

Mon, 14 May 2012 03:01:00 GMT

Get Flash to see this player.

Fitness Coach Tom Wilson explains why your “core” strength, made of your abdominal and low back muscles, are so important to your health. Then he demonstrates several exercises and proper technique in this 18-minute video shot for participants in The Daniel Plan!

NEEDING GOD

Mon, 07 May 2012 03:08:00 GMT

�

By Stephen Arterburn, Lose it for Life Day by Day

"For we do not have a high priest who cannot sympathize with our weaknesses, but One who has been tempted in all things as we are, yet without sin. Therefore, let us draw near with confidence to the throne of grace, so that we may receive mercy and find grace to help in time of need."
--Hebrews 4:16 (NASB)

If we could will ourselves to be thin, we would have been a size 8 a long time ago! If diets worked - meaning we could stay on them perfectly, lose weight, and keep it off- we would have retired from them by now. If just praying to eat right and have the pounds disappear was the answer, we would likely be a prayer expert. But our struggle with food is obviously bigger and more complicated than just diet, calories, and exercise. In fact, it is bigger than us.

We are faced with the question: Am I ready to make lasting changes, or do I only want to be free of the consequences of my overeating? If we are ready to move forward in recovery, then we enter into this process with our High Priest. He deeply and profoundly understands our weaknesses and pain. He strengthens us for life with mercy and grace, and without the need to overeat or control our food. By accepting that this problem is bigger than we are, that we are at the end of our power, we surrender-and God's power is unleashed.

�

Time for an Oil Change

Mon, 07 May 2012 03:07:00 GMT

It's time to change the way you think about fat. For 30 years well-meaning diet gurus have preached that eating fat makes you fat. I'm here to tell you that fat, in and of itself, is not what is making you fat. Instead, it's eating too much of the wrong kinds of fat. After all, all fats are not created equal. But, if you are like 90 percent of Americans, you are eating the wrong kind of fat most of the time. Time for an oil change!

What is Fat?

Fat is one of the body's most basic building blocks. The average person is between 15 and 30 percent fat! Of all of the types of fats in our diets, the body only REALLY needs two-omega 3s and omega-6s. What is an omega fat? The omega numbers (in this case 3 and 6) refer to where the hydrogen atom joins the fat molecule. Remember, the name is just basic chemistry lingo. What is important is to understand the impact of different fats on body.

The higher-quality the fat, the better your body will function. That's because the body uses fat you eat to build cell walls. You have more than 100 trillion cells in your body, and every single one of them needs high-quality fat. How do you know if your cells are getting the fats they need? Your body sends signals when it's not getting enough good fats. It's up to you to recognize the warning signs:

Dry, itchy, scaling or flaking skin
Soft, cracked, or brittle nails
Hard earwax
Tiny bumps on the backs of your arms or torso
Achy, stiff joints

Why does the type of fat matter? Building your body from the inside out is just like building a house. You can frame the house with the cheapest stuff you can scrounge. Or you can invest in quality materials that are going to be energy-efficient and last a long time.

Click here to keep reading.

Burn Fat More Easily

Mon, 07 May 2012 03:06:00 GMT

By Mehmet C. Oz, MD, and Michael F. Roizen, MD

Adding lean muscle to your body -- through strength training and cardiovascular activity -- and limbering up your body with stretching can help burn fat, reduce stress, improve health, and decrease waist size, all without bulking you up to the size of a Miami condo.

And trust us, it doesn't take that long to accomplish. Here's what you need to do:

Every day

Walk. For 30 minutes. No matter what. No excuses. It doesn't matter if you do this all at once or break it up into as many as three shorter sessions. The weather stinks? Just do this walking workout at home.

Tally up your successes with this walking tracker.
Stretch. Once your body is warm (after walking, for instance), stretch for 5 minutes to help elongate your muscles.

Click here to keep reading.

Lemon Pasta with Kale, Ricotta and Pistachios

Mon, 07 May 2012 03:05:00 GMT

Adding ricotta and lemon olive oil to hot whole wheat pasta noodles creates a creamy sauce. Add cooked kale and top with Parmesan cheese, lemon zest and chopped pistachios for a delicious vegetarian main dish or side dish for chicken (see recipe links below). lemon olive oil is worth adding to your pantry. If you don't have it, use good quality extra virgin olive oil and lemon zest for the lemon flavor.

Serves 2, doubles easily for 4

�

Ingredients

4 ounces whole wheat pasta, linguine or spaghetti ( I like DeLallo)

1/2 bunch of Lacinato or Tuscan kale (or use more if you prefer)

1/2 cup (3 ounces, 85 grams) part skim Ricotta cheese

1 tablespoon (15 ml) lemon olive oil, plus more for drizzling over the top

1/2 ounce chopped raw, unsalted, shelled pistachio nuts

2-4 tablespoons grated Parmesan-Reggiano cheese

zest of 1 small lemon, Meyer lemon if possible

Directions

1) Fill �a large pot or pan (4-5 quarts) with water. Place over medium high heat and bring to a boil. While you are waiting for the water to boil, trim the kale. If the leaves are small and tender, trim off the bottom stem, then crosswise into thin ribbons or strips. If the leaves are larger, cut out the center rib, then cut across into thin ribbons.

2) When the water is at a boil, add a tablespoon of salt. Add the kale ribbons and cook for 4 minutes. Lift the cooked kale out with a spider or sieve and set aside (don't drain the water yet). While the water is still boiling, add pasta and cook according to package directions.

3) When the pasta is done, save a little of the cooking water and set aside. Drain the pasta and place back in the hot pan with the heat off. Add a little salt and pepper.

Add the ricotta cheese and 1 tablespoon of the olive oil. Toss until creamy. If you want it to be more creamy, add a little of the reserved pasta cooking water. Add the kale. Place the pasta in warmed, wide shallow bowls. Top with a little more olive oil if desired, plus the pistachios, parmesan and lemon zest.

Recipe from A Food Centric Life.

Artichokes with Lemon Garlic Dipping Sauce

Mon, 07 May 2012 03:04:00 GMT

Fresh artichokes should be compact, plump and feel heavy for their size. The leaves should be green and tightly closed. Whether boiled, steamed, or grilled, these green globes are very versatile as a snack, appetizer, stuffed, or in a main course. Share one or enjoy a whole one yourself.

Serves 2-4

�

Ingredients

2 large fresh artichokes

1 large lemon, cut in quarters

2 teaspoons olive oil

1 dried bay leaf

6 black peppercorns

Sprinkle of kosher salt

2 fresh thyme sprigs

2-3 fresh whole garlic cloves, peeled and smashed

Directions

Prepare artichoke for cooking

To prepare whole artichokes, cut the top one third off with a serrated knife. The teeth of a serrated knife make it easier to cut through the tough exterior. Discard the trimmings.

Trim the bottom stem flush with the base. Next, trim off the prickly point of each leaf with a pair of kitchen scissors. Rub a cut lemon over the artichoke to prevent it from turning brown.

How to cook an artichoke

In a deep pan wide enough to hold artichokes, place trimmed artichokes stem side up in the bottom of the pan (or place on a steamer rack). Fill pan with a few inches of cold water. Squeeze lemon juice over the artichokes and put rinds in the pan. Drizzle in olive oil, sprinkle with kosher salt, add bay leaf, black peppercorns, thyme sprigs and garlic.

Cover the pot with a tight fitting lid and bring to a boil. When steam starts coming out of the pan, turn the heat down to low and cook artichokes until you can pierce the center of the stem with a paring knife. The timing will depend on the size of the artichokes. For big ones test at 20-25 minutes and continue if needed for a few minutes. Another way to tell when an artichoke is ready is to pull off and outer leaf. It should come off easily.

Remove the artichokes from the pan and drain on a towel. At this point, you can arrange the artichokes on a platter and serve them hot, at room temperature or chilled.

To finish by grilling, split the artichokes in half from top to bottom, remove the fuzzy choke, brush with a little olive oil and place on the grill for a few minutes until a little charred. This enhances the earthy, nutty flavor and makes for a great presentation.

Serve with lemon garlic dipping sauce, recipe below

Lemon Garlic Dipping Sauce

1/2 cup of your favorite mayonnaise, reduced fat (I like Veganaise and Ojai Lemonaise)

1 large garlic clove, pressed or finely minced

zest and juice of 1 lemon

1 tablespoon Dijon mustard

Salt and pepper to taste

2 teaspoons fresh chopped parsley or chives for color and flavor, as you prefer

Directions

Combine all ingredients and stir until smooth. Can be made ahead of time, covered and refrigerated until serving time.

Recipe from A Food Centry Life.

YOU: On a Diet Workouts Beginner - Advanced

Mon, 07 May 2012 03:03:00 GMT

Here three workouts that you can choose from. Find the level that works for you.

Tana's Tips: Eliminating Cravings, Short Cuts and More!

Mon, 30 Apr 2012 03:05:00 GMT

Eliminate Mid-Day Cravings:

Don't skip breakfast- be sure to start with protein!
Think of protein like a natural medicine!� Take it in small doses every 3-4 hours!
Eliminate sugar, bread, pasta and white rice.� Eat whole grains like a condiment.� The more carbs you eat, the hungrier you will be!
Drink half of your body weight in ounces each day.� If you are dehydrated, you will feel hungry.
If you are going to cheat, do it with protein and healthy fat- and maybe a half piece of fruit.�
Be sure your vitamin D and fatty acid levels are correct.� If you are deficient, you will struggle with cravings.�
Know your trigger foods and trigger times and have a plan!� Don't go to parties, movies or amusement parks without a plan!
Use brain healthy spices and herbs to flavor food, instead of heavy sauces.
Minimize alcohol consumption.� Besides the extra calories, it decreases judgment and impulse control.� Before you know it you'll be flirting with that second piece of pie and regretting it in the morning!
Remember that this about abundance, not deprivation!� Have a list of healthy alternatives for each food you are "eliminating." Here are some suggestions:
- Green tea with a few drops of stevia instead of coffee.
- Sugar free, steamed almond milk with a bag of "Green Chai Tea" and a few drops of cinnamon flavored Stevia.� This is guilt free "Tea Latte."
- �"Light Coconut Milk" in your tea or coffee instead of half and half or soy creamer.
- Drink sparkling water sweetened with root beer flavored Stevia instead of diet soda.
- Try sparkling water with a squeeze of lemon or lime and a few drops of lemon flavored Stevia in place of wine.� This is a great drink for parties when you want a "drink" to be social but you don't want to consume alcohol.�
- Try almond milk instead of dairy milk and soy milk.
- Replace ice cream with "Avocado Gelato." Recipe online
- Eat � apple with almond butter instead of cookies and candy.
- Eat � cup raw, unsalted nuts and 1 piece of 70% low-sugar dark chocolate instead of muffins, cookies and candy.
- Try salsa or sugar free catsup instead of the catsups and barbeque sauces that are filled with sugar.� You also can look online for great sugar free catsup recipes.
- Use Vegannaise, guacamole or hummus instead of mayonnaise.
- Avocados, nuts and seeds are great alternatives for cheese on your salads.
- Use lettuce instead of bread for sandwiches and wraps.
- Try Shiratake noodles instead of pasta.
If you Fail to Plan, You Plan to Fail!
Always Leave the House Prepared!

Pack enough to last an entire day.� Here are some suggestions:
1. � cup to � cup raw nuts
2. Cut vegetables and hummus or guacamole
3. A piece of fruit
4. Left overs from last nights dinner
5. A sugar free protein bar
6. A hard boiled egg
7. "Steve's Paleo Snacks"- great gluten free, grain free snacks.� You can order them online.
8. "Cheesy" kale chips- They are delicious, I promise!
9. A salad with raw nuts, blueberries, and wild salmon
10. �Turkey wraps- Use romaine lettuce to wrap turkey, avocado and tomato

Read the entire list here.

�

Supermarket Savvy: The Good Stuff

Mon, 30 Apr 2012 03:04:00 GMT

Get Flash to see this player.

In this entertaining video, Dr. Mark Hyman and Dr. Daniel Amen's wife, Tana, take viewers on an educational tour of the aisles in a typical grocery store! They point out a variety of tasty, nutritious foods and preparation ideas to refer to for your next visit to the store. Focus on organic whole foods, fresh vegetables, grains and smart proteins and you'll walk out with healthy options your body will appreciate!

Check out Healthy Habits to learn more.