4 Reasons A Great Meal Is About How You Eat – Not What You Eat

Everyone knows it’s important to eat the right foods to live a long and healthy life, but many of us fall short of that ideal.

We eat on the run, pulling into a drive-through and scarfing down a hamburger on the way to the next appointment. We grab a candy bar at the grocery checkout and munch it on the way to the car.

And somewhere along the line we realize that just as you can’t judge a book by its cover, you can’t judge food by its taste, says Jane Bernard, an educator and author of Lucid Living in the Virtual Age (www.sensualthinking.com).

“We know that taste can be misleading, at least when it comes to what’s best for us,” she says. “People love donuts, but they don’t make a nutritious breakfast. Spinach isn’t popular with many people – especially children – but it’s beneficial to our health in many ways.”

But for Bernard, a great meal is less about what you eat than how you eat it. She advocates something she calls “intuitive eating” that’s aimed at improving every dining experience – and perhaps making for a healthier diet along the way.

“Intuitive eating is deceptively simple,” Bernard says. “Focus on one meal at a time to get the most pleasure and nutrition from your food. Notice what you see, smell and taste. Check in with your body to see if you’re really hungry – because sometimes we keep eating when it’s actually time to stop.”

Although you might find yourself shedding a few pounds, intuitive eating isn’t necessarily about losing weight, she says. It’s about getting more pleasure out of your meals – and getting more pleasure from the people you have meals with.

Bernard suggests a few exercises that can help turn you into an intuitive eater:

• Smell food before putting it in your mouth. Nearly everyone has memories tied to the aroma of food. Perhaps it’s your mother baking cookies on Christmas Eve. Perhaps it’s hamburgers sizzling on a backyard grill. With most meals, people don’t take the time to savor the aroma, Bernard says.   Does it smell inviting? Greasy? Fresh? Bad? “If the food doesn’t smell right, it isn’t,” Bernard says. “Let your nose protect you and help guide choices.”
• Taste food as you chew. You may think you already do this, but too often people don’t really take time to enjoy the taste, Bernard says. They wolf down their food so they can move on to whatever is next on their agenda. Tasting food helps your body relax and digest more efficiently, she says. Tasting and savoring what you eat also is good for overall health.
• Be thankful for your meal. Giving thanks doesn’t have to be limited to Thanksgiving. “Think about what food is giving you: energy, strength, health, nourishment and pleasure,” Bernard says. “If you take a little time to meditate on that, your body will relax and you will get more nourishment from your food.”
• Give your stomach time to inform your brain. It takes 15 minutes before your brain gets the message from your stomach that you’ve eaten. That’s no doubt one reason people over eat. They don’t give their body time to get the message that they are getting full before gulping down even more food. “Take time to have conversations when you eat and you will eat less – and enjoy the meal more,” Bernard says.

“Eating is a necessity of life,” Bernard says. “But there’s no need to rush things. Eat just enough to feel good and trust that hunger will return and another meal will be found.”

About Jane Bernard

Jane Bernard, author of Lucid Living in the Virtual Age (www.sensualthinking.com) and other books, is a philosopher and educator who writes and teaches about intuition and sensual thinking. She has appeared on TV and international radio, talking from the intuitive perspective. Jane introduced her first book, Fine Tuning, on The Montel Williams Show, in 2006.  Her easy-going combination of common sense and originality is a natural eye-opener.

Excess Acidity Finally Meets Its Match!

Mineral-Rich Multiforce Powdered Supplement Treats Lactic Acid Build-Up Associated With Muscle Fatigue & Strenuous Exercise; Helps Prevent, Minimize Acid-Related Gout, Osteoarthritis & Uric Acid                                       

Proprietary Blend of 100% Natural, Gluten-Free Ingredients Offers Safe & Proven Complete Body Solution for Athletes & Active Consumers Seeking Healthier Balance Between Acid & Alkaline  

SARASOTA, FL., October 19, 2017 – Representing one of the greatest ironies in personal wellness today, millions of athletes and fitness devotees who watch every bite they eat are being challenged by the very same culprit affecting those who regularly consume processed foods, salty snacks and sugary desserts. Their shared enemy? Excess acidity.

Consider this: if you’re a serious athlete, “weekend warrior,” or an active consumer who values the life-affirming benefits of strenuous regular exercise, it’s likely you’ve experienced the muscle discomfort and fatigue often associated with lactic acid build-up. Conversely, if you follow the typical “Western diet” that’s low in fruits and vegetables and find it difficult to resist foods you know aren’t good for you, it’s likely you’ve experienced such excess acid-induced health issues as gout, uric acid, heartburn, joint pain, chronic fatigue, osteoarthritis and many more.

Fortunately, however, whether you’re a fitness junkie, a junk food junkie or some combination of the two, help is here at last!

Introducing Multiforce (www.multiforcehealth.com), a globally-popular multi-mineral powdered supplement newly available in America that’s already helped millions around the world not only to treat but in many cases to prevent the development of excess acidity resulting from extreme workouts or poor diet. Featuring a breakthrough blend of 100% natural, gluten-free, vegetarian and clinically-proven essential natural minerals such as Potassium, Magnesium, Phosphorus and Calcium, Multiforce helps your body re-calibrate its pH balance between acid and alkaline so you can feel your best in the fastest and most comprehensive manner possible.

The Growing Need To Cut Excess Acidity Down To Size                                                                                                                                            With more Americans than ever before embracing extreme sports and demanding workouts, and with the majority of us still favoring processed foods over nutritious fruits and vegetables, we’ve achieved perfect storm-level conditions for making excess acidity one of today’s most problematic health concerns. And when it comes to diet, it’s not just the obvious foods we need to be wary of: even seemingly healthier food staples as dairy products, animal protein and even low-sugar cereals are responsible for generating acid-forming chemicals in our body that over time can lead to muscle fatigue, slow down muscle recovery and cause many of the troubling health issues mentioned above.

Multiforce To The Rescue!                                                                                                                                                                 

Specifically formulated to treat the causes of various health issues associated with excess acidity and not just their symptoms, Multiforce makes use of the citrate form of minerals which are able to neutralize three acid molecules and are much more easily absorbed by the body. This is what makes Multiforce so effective. In addition, unlike traditional treatments for excess acidity on the market, Multiforce works systemically from head to toe as opposed to just zoning in on one select part of the body. What’s more, Multiforce doesn’t rely on digestion to be absorbed – thus ensuring consumers won’t face the stomach discomfort or nausea often associated with mineral supplements.

A natural alkaline powder that’s safe, proven and incredibly easy to use (just mix a teaspoon of powder with water), Multiforce is ideal for virtually anyone anxious to tackle the acid-based causes of muscle fatigue, gout, uric acid, joint pain, chronic fatigue and osteoarthritis (please find a clinical study showcasing Multiforce’s effectiveness in dealing with this condition at www.multiforcehealth.com/new-hope-for-osteoarthritis-sufferers).

Multiforce is offered in three flavors: Natural Lemon Flavor; Natural Mango Flavor; and Naturally Unflavored. All three are sold on thewww.multiforcehealth.com site for $29.99 (a free two-week supply is also available at www.multiforcehealth.com/free-sample.html), other online sites and in a growing range of retail stores in Florida (with other states to follow soon).

The Science Behind Multiforce                                                                                                                                                                                      Body acids are neutralized through various buffering systems in the body, but for these systems to properly maintain the perfect pH balance, sufficient alkaline mineral compounds are required – the very same minerals (including Calcium, Magnesium and Potassium) typically found in fruits and vegetables.

In order to maintain this ideal balance, nutritionists suggest we eat seven to ten servings of fruits and vegetables as well as drink two liters of water daily. Since that represents a tall order for almost all of us, the solution is simple: let Multiforce’s alkalizing blend of multi-minerals supplement your body’s nutrients, replenish these life-balancing minerals and, over time, reduce the symptoms caused by over-acidity completely.

Check out these alarming facts to see just how prevalent exceed acidity really is:

• Coffee – far more acidic than tap water

• Sodas – contain corrosive acid  

• Animal Protein – can form uric acid

• Sugary Desserts & Salty Snacks – linked with increased obesity

A Commitment to Balanced Health                                                                                                                                                                                        Commenting on Multiforce’s longstanding mandate to help offset the conditions associated with excess acidity, Garth Woolley - CEO of Multiforce parent company SANP International LLC - said, “Anyone coping with muscle issues or with the numerous concerns stemming from excess acidity can rest assured we’ve gone to great lengths over many years to create the most potent and effective all-natural solution offered directly to consumers today. We’re heartened by the highly enthusiastic response Multiforce has already received from consumers and retailers in the U.S. and look forward to helping countless more people eliminate the corrosive effects of acid in their lives over the years ahead.”

For more information about Multiforce, visit www.multiforcehealth.com; to read a clinical study about the brand’s efficacy, visitwww.multiforcehealth.com/new-hope-for-osteoarthritis-sufferers.

I'm thrilled to announce the official opening of elxr Juice Lab's newest location in Yorkville (55 Avenue Road), as well as their newly-developed menu created by in-house certified nutritionist, Katie Rosenberg.

Elxr now serves of a variety of vegan, organic, gluten-free items including sprouted granola, parfaits, smoothies, hot drinks and a variety of add-ons, plus their coveted line of cold-pressed juices. Menu highlights below!

MENU HIGHLIGHTS:

PB&J Parfait: the familiar flavour of PB&J in a fiber-rich, healthy format.

Ingredients: blueberry chia jam (wild blueberries, cold-pressed apple juice, chia seeds, lemon juice, maple syrup), peanut butter mousse (peanut butter, coconut milk, maple syrup, pure vanilla extract, Himalayan sea salt), house-made probiotic coconut yogurt.

Toasted S'mores Parfait: delicious roasted notes and satisfying chocolate.Ingredients: chocolate ganache (raw cacao, pure vanilla extract, maple syrup, coconut milk, Himalayan sea salt), house-made probiotic coconut yogurt, chia seeds.

Sprouted Granola: Super crunchy, sprouted, house-made granola with great maple flavour, but not too sweetIngredients: sprouted buckwheat, sprouted tri-seed blend (sunflower, pumpkin, chia), unsweetened coconut, maple syrup, extra virgin coconut oil, pure vanilla extract, Himalayan sea salt.Dehydrated at a low temperature to maintain the nutritional integrity of the fats in the nuts and seeds.

Collagen Beet Latte: Warm, balanced sweetness with hints of berries and chocolate.Ingredients: house cashew milk, cold-pressed beet, maple syrup, goji, raw cacao, schisandra, vanilla, Himalayan sea salt, TruMarine collagen.TruMarine Collagen: clinically show to aid in fine line and deep wrinkle reduction while maintaining skin elasticity, reduces joint pain and helps t strengthen hair and nails.Add to any smoothie or latte for an extra nutritional kick.

A daily serving of 5 prunes helps slow bone loss and lowers the risk of osteoporosis

SOURCE California Dried Plum Board

Top 10 Tips For Healthy Grocery Shopping

Grocery shopping isn’t always easy. It is common to get lost amongst the fancy processed foods, refined sugars and tempting baked goods. To learn how to grocery shop for your health it takes practice. Just like learning to ride a bike takes time so does healthy grocery shopping. You need to choose items you like to eat and not force yourself to buy things that will just end up rotting in your fridge. Also choosing a variety of foods from all four food groups can help you achieve a balanced, healthy eating plan. Here are some healthy grocery shopping tips to help you keep it healthy at the grocery store and choose foods that are good for you.

Make a plan

When you go to the store arrive with a list of what you want to buy that way you are less likely to act on impulse. If you plan the night before what you want to cook for the next few days you can prepare a list of all the food and ingredients that you need to pick up. If you fail to plan you plan to fail. And don’t add on any new items that you haven’t planned for. Stay on track and don't get distracted by fancy displays or temptations.

Shop on the outside Aisles

Stay on the outside of the aisles. Most processed food is on the shelves in the middle and the fresh and healthy ingredients are on the perimeters. Try to buy a variety of greens and fruits. The brighter the colours in the produce the more packed full of nutrients that there are. If you can stay free of processed foods the more healthy you will be.

Always read the label

Be Smart and If you do venture into the aisle try to avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce. According to Eat Right Ontario “Use the Nutrition Facts table on food labels to choose nutritious products with less fat, saturated fat, trans fat, sugar and sodium. The % Daily Value tells you if the food has a little or a lot of a particular nutrient. 5% DV means a food has a little of a nutrient. 15% DV means a food has a lot of a nutrient. Remember that the calorie and nutrient content that is listed is based on the amount of food specified at the top of the table.” Also remember to try buy food that is low in sodium, artificial flavours and preservatives.

Be careful with dairy

Dairy can be good but in moderation. A good way to stay healthy with cheese or dairy products is to choose lower fat milk and alternatives. Buy skim, 1% or 2% milk or a milk alternative such as almond, rice or coconut. You can always take your time to compare the Nutrition Facts table on packaged foods to help you select lower fat milk alternatives like low fat yogurt and cheeses.

Shop with your children

Bring your kids with you to help teach them the importance of healthy eating. Children may forget what you say but they will always remember what you did. If you have older kids you can give them each part of the list and create a scavenger hunt. This make shopping fun for the whole family.

Say no to commercial marketing

By commercial marketing we mean cartoons and characters that are targeting your children. If you don't want you or your kids eating junk food, definitely don't have them in the house. These include cereals, bars and bags that have cute writing, sponsored marketing or have an animal that is depicted by a cartoon. Most of the time this food is packed with additives, preservatives, excess sodium and processed sugars.

Use Coupons

Don’t be afraid to cut up some coupons to save money. Yes sometimes eating healthy and/or organic can be a bit expensive, but if you look for deals and use coupons it doesn't have to be. You can find lots of great deals online or in your local flyers. This will help cut the costs and help you organize your shopping trip before you even leave your house.

Shop local

Healthy food that is grown locally can often times be much more affordable from farms and markets than your giant chain supermarket. Google a list of local markets and farms and don’t be afraid to try and make a deal if you plan on using them a lot. And nothing is better than supporting local businesses.

If you're on a budget

If you are on a budget or cant get to a local market or farm and have to go to the big chain grocery and the money in your pocket doesn’t agree with the cost of fresh food and produce it is ok to choose frozen or canned vegetables and fruits in water. Just make sure that there are no added sugars, saturated and trans fat, or salt.

Use your own self motivation

Go shopping after workout but only if you have had a post workout shake or meal. After a good sweat and have training on your mind, you're less likely to buy junk that will reject everything you just did. Plus you don’t want all that hard work in the gym to just be reversed by making a bad impulsive choice.

You can learn how to make healthy grocery shopping a habit and you can even involve your children. Plan ahead thinking about all of the food groups, try to stick to foods that you and your family enjoy, and don’t be scared to ask questions when you go to the grocery store, farm or market and remember if it's not fresh always check the label and the ingredients that go into the food that you are consuming. Happy healthy grocery shopping!

'Carnivore-approved' recipe book The Edgy Veg
turns traditional vegan cuisine upside down with delicious twists on classic comfort foods & fast food favs

The Edgy Veg cover

Sick Cows

The Grass-fed Antidote

“Most beef cattle in the U.S. are morbidly obese and likely suffer from diabetes and fatty livers,” said Mark A. Kastel, Cornucopia’s senior farm policy analyst. “Very few would survive to old age if not sent to slaughter.”

Like people, a cow’s diet and environment strongly influences its health. The conventional U.S. beef production system depends on a network of farmers and ranchers who raise cattle on grain, with access to pasture, for the initial portion of their lives. But the final “finishing” months of a beef animal’s life is invariably spent wading through manure and mud on massive, crowded, grass-free feedlots, where thousands of other animals are fattened on GMO corn-based feed.

“These animals have evolved to eat grass and other fresh plants. High production grain-based rations, along with routinely administered drugs to promote growth and stave off the inevitable illness from their unnatural diet and living conditions, makes factory-produced animals sick,” added Cornucopia’s Kastel, who narrates the video. “Sadly, this conventional beef is what many will be grilling up on Labor Day weekend.”

But Americans don’t have to eat meat from sick animals. There is a more humane, healthy alternative: 100% grass-fed organic beef, available at your local co-op, specialty retailer, or farmers market.

While both USDA certified organic and grass-fed beef offer significant benefits compared to products produced by cows confined to a feedlot, these two labels are different. USDA certified organic cattle must be fed entirely certified organic feed, which means the pastures must be certified along with any grain and hay the cattle are fed. None of the feed, including the pastures on which the cattle graze, can be sprayed with dangerous pesticides or herbicides. In addition, organic beef cattle cannot receive antibiotics, growth-promoting hormones, or other drugs banned in organic farming.

Also, unlike conventional ruminants, organic cattle must comply with certain minimum grazing requirements. If beef carries a “100% grass-fed” label, it usually means that the cattle were fed exclusively grass, hay, and other forage. However, beef that carries a grass-fed label, but not the USDA organic seal, may receive antibiotics and hormones, and could be fed grass and forage that was sprayed with synthetic pesticides.

Consumers seek out both organic and grass-fed products because of their benefits to human health, animal welfare, and the environment. A high percentage of green forage in a beef animal’s diet imparts much higher levels of omega-3 fatty acids in the meat, and animals grazed on fresh green forage produce beef with more conjugated linoleic acids (CLA) as compared to grain-fed cows. These fatty acids have proven human health benefits. Eating grass-fed meat and dairy is among the most effective ways for humans to increase the amount of these beneficial fatty acids in their diets.

As ruminants, cattle evolved to eat mainly grass and other fresh vegetation. The microbiome in the rumen, a part of their digestive systems, excels at breaking down fiber to provide the animal with easily absorbed nutrients. Despite this, for economic reasons, most beef produced in the U.S. is grain-fed. Eating grain disrupts the normal digestive process, changing the pH in the rumen, resulting in physiological stress. This “acidosis” from grain-based diets facilitates the growth of harmful microorganisms, including dangerous strains of E. coli, and metabolic disease in animals. Feeding cattle a diet composed primarily of grass not only prevents acidosis and its associated health problems, but grazing promotes cattle’s overall physical and mental health and creates safer meat.

But consumers should be aware, greenwashing tactics are common with grass-fed labeling. A simple “grass-fed” label without any other qualifiers can just mean that the product was derived from livestock that received some portion of its diet from grass. That animal could have still received some grain, and may have been completely “finished” on grain, which negates many of the health benefits associated with prior grass feeding. However, a label with “100% grass-fed” language should close this loophole, due to basic laws regarding truthfulness in food labeling.

“One of the reasons we recommend organic certification for meat and dairy labeled ‘100% grass-fed’ is the benefit of independent, third-party oversight and federal law assuring the accuracy of the claims,” Kastel said.

“Looking for the organic seal also ensures that you know what you are getting. There is a high percentage of grass-fed meat being imported from countries that might not uphold the same high standards as the U.S. ‘100% grass-fed,’ certified organic, and locally produced is the gold standard when shopping,” Kastel added.

Consumers interested in the threefold benefits to human, environmental, and animal health and welfare, should look for beef that carries both the USDA organic seal and a 100% grass-fed label. 100% grass-fed organic beef from local farmers ensures the greatest nutrition and minimizes exposure to agrichemicals, antibiotics, and growth hormones. A cooking tip for Labor Day barbeques: 100% grass-fed beef naturally has less fat, so don't overcook on the grill to enjoy that perfect, juicy, beefy burger taste.

Protein – Brownies? That Are Delicious!

Guest Post: Sloane Davis

My approach to weight loss is based upon flexible dieting.  My clients are given macros, which are proteins, fats and carbs, which comprises total calories.  They then eat within the budget that is prescribed for their specific body.  What makes this plan so effective is that there are no foods that one has to eat and no foods that are off limits.  This makes for very sustainable, long term, successful weight loss.

While I can have a brownie, ice cream or cookies, I have learned that those types of calorie dense foods add up very fast.  And because I like to eat in volume, I have created many healthy, low calories, low fat versions of these desserts so that I can have the entire tray if I’d like for less calories rather than just one.

One of my favorite recipes is my Protein Brownie. You can add a peanut butter swirl to it, a cream cheese filling, chocolate chips or simply plain as is.  Not only do they hit the spot and cure my cravings for sweets, but keep my waistline in check too.

Here is the recipe that has never been shared before, as it’s a new edition to my recipe ebook due out in a few weeks

Protein Chocolate Brownies

4 scoops Chocolate Protein Powder

½ cup + 2 TBS cocoa powder

½ cup + 2 TBS Pure Pumpkin

2 tsp baking powder

5 ounces % Plain Greek Yogurt

1 cup Sweetener (I used Swerve)

1 cup Water

⅓ cup chocolate chips (I use Lily’s)

Preheat Oven to 350

Mix dry ingredients

Add wet ingredients to form the batter

Pour into 8x8 greased (or sprayed) square pan

Bake 30-35 minutes or until middle is set

Cut when cool

Serving Size 9 pieces 83 calories 5g carbs 1g fat 13g protein

These are a total crowd pleaser to bring to your next barbecue. Also, try these out on children a great way to serve a snack with a healthy punch!

Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.

She has been featured in People, Fitness Magazine, New Beauty Magazine, Apple News, The Daily Mail, Yahoo News, FOX Good Day New York, FOX Good Day DC, NY1, Bay Area Focus, Women’s Fitness, Womanista, Livestrong, Mind Body Green and Westchester Magazine

Connect with Davis on  Pancakes And Push Ups. Follow her on Instagram at Pancakesandpush_ups, view videos of her on YouTube and follow her on Twitter and LinkedIn

Website: Pancakesandpush-ups

Ener-C Announces NSF Non-GMO True North Certification

VANCOUVER, British Columbia, May 15, 2017 /PRNewswire/ -- Pauling Labs, the maker of Ener-C multivitamin drink mix, is extremely proud to announce that Ener-C has achieved NSF Non-GMO True North certification of all ingredients.

Since the birth of the brand in 2013, their goal has always been to attain third party certification of Ener-C's non-GMO status. Although Ener-C has always been non-GMO, they hold a firm belief that if you claim it you need to verify it by a respected third party. Pauling Labs chose to work with NSF True North because they are an internationally recognized verification and testing organization.

Since 1955, NSF has been committed to protecting human health and safety worldwide.  Athletes who wish to compete in the Olympics and world sporting events can only take NSF certified supplements.  "NSF is the gold standard for all supplement testing worldwide, which is why we decided to go with NSF's True North Non-GMO testing regime for Ener-C," said Richard Pollock, President, Pauling Labs.

Pollock and his team believe that consumers have the right to know what's in their products and have the right to make the healthiest decisions when purchasing those products.  Although there continues to be a debate over the health effects of GMO ingredients, Pollock believes there should be no question as to who owns the seeds and plants: Mother Earth, not corporations.  "Pauling Labs and Ener-C are committed to continually doing better and improving the lives of our consumers, our employees, and our communities," said Pollock.

About Ener-C and Pauling Labs: 
Ener-C is a multivitamin drink mix made with real fruit powders that was created to address two important basic human truths.  The first truth is that we are all, by nature, thirsty creatures.  The second is that we all could do with more energy.

There were very few choices out there when it came to finding a product that was healthy, natural, non-GMO,  caffeine and stimulant free, low in sugar, and made by companies consumers could trust and respect. Pauling Labs saw this as an opportunity to create a product people could enjoy taking and feel good about. Pollock stated, "Everything we do at Pauling Labs is based around the belief that we can all be better, do better, and feel better."

It's so sad, but many today are suffering with IBS and other similar problems. One of the best and most natural ways to alleviate pain and complications that come with IBS is with your diet. This is why I was thrilled to be introduced to Cinzia Cuneo's new book, "The Low-FODMAP Solution: Put an End to IBS Symptoms and Abdominal Pain".