the GOOD, the BAD & the YUMMY
The weekly feature where I share one thing that I’m loving, one thing I’m not, and one simple, SUPER easy, clean-eating recipe.
- WINNERS! Congrats to Brieanne, Cheyenne and Kim. All winners of the January listener giveaway! Thanks so much to every single one of you who took a moment to share the show – it really means a lot to me. Thank you!
- Even more hugs to this month’s Patreon supporting members. Your contributions help cover the cost of the show ($207 pledged for January). Thank you Marki, Ashley, Chrissie, Mari, Camille, Hristina, Emily, Ellen, Erika, Jia, Tanya, Lhasa, Kelli, Kelsey, Cheyenne, Christine, Kellyjay, Eileen, Dede, Leah and Brieanne!
the Good: Non-Toxic Shampoos that work
the BAD: Weight Loss Supplements & Appetite Suppressants
Weight-loss dietary supplements contain a wide variety of ingredients. Not surprisingly, the amount of scientific information available on these ingredients varies considerably. In some cases, evidence of their purported benefits consists of limited data from animal and laboratory studies, rather than data from human clinical trials. In other cases, studies supporting a given ingredient’s use are small, of short duration, and/or of poor quality, limiting the strength of the findings. In almost all cases, additional research is needed to fully understand the safety and/or efficacy of a particular ingredient .
You have loads of natural options for reducing cravings and appetite suppression!
Here are my favorites…
Ella’s Tips for Natural Appetite Control
- When you eat, make it count: fat, protein, water and fiber in every meal!
- Did I mention FIBER? Because fiber is not able to be digested once consumed, plus it absorbs so much of its own weight in water, high-fiber foods help slow your body’s digestion of glucose (sugar), keep you feeling fuller for longer and beat cravings. Many foods high in fiber are also very nutritionally dense, meaning you get more bang for your nutritional buck and help prevent dehydration or deficiencies. (For best results, you need to be hydrated, so water is equally as important!)
- Spice it up! Incorporating aromatic seasonings and spices into each meal adds flavor and antioxidants. Plus, aromatic foods may also help you eat less according to some studies. Naturally spicy (plus anti-inflammatory) ingredients like cayenne, black pepper, curry, turmeric, ginger, dandelion or cinnamon might help increase your body’s ability to burn fat, suppress hunger levels, normalize glucose levels, reduce free radical damage associated with aging and reduce your appetite for sweets.
- And, for greatest satiety, cut your food into smaller pieces and chew each bite thoroughly
- Go grapefruity. Grapefruit’s benefits for weight loss have been the focus of dozen of studies and seem to be due to beneficial acids, antioxidants, volatile oils and enzymes that help reduce your appetite, lower cravings, help stimulate the lymphatic system and give you a mild dose of uplifting energy. Smelling grapefruit helps stimulate ghrelin-induced feeding, making you feel fuller and less likely to give in to cravings. Who knew? And, studies have shown that just three 15-minute exposures to grapefruit essential oil each week helped participants reduce their appetites and practice habits like slow, more mindful eating.
- Craving when you know you’re not really hungry?
- NOTHING cuts a craving faster than a quick burst of cardio activity. 15-serconds is all it takes – jumping jacks, running in place, drop and give me 20…. that super-short burst of movement can restore the sensitivity of neurons involved in satiety, which in turn, naturally curbs food consumption
- Brush your teeth – try it, it works. Floss if you’re extra.
the YUMMY: Golden (Turmeric) Paste
Recipe and photo from www.turmericlife.com.au
What You Need:
- 1/2 cup (125 ml/60gm) turmeric powder
- 2-3 teaspoons freshly ground black pepper
- 1 cup water (250 ml) PLUS 1 cup water in reserve
- 1/3 cup (70 ml) one of the following oils: Raw (unrefined) Cold-Pressed Coconut Oil, Linseed (Flaxseed) oil or Extra Virgin Olive Oil
- Bring the turmeric and water to a boil, then lower the heat and simmer until you have a thick paste. (This should take about 7-10 minutes and you may need to add additional water along the way.)
- Add the freshly ground pepper and oil at the end of cooking, when the turmeric and water mixture has cooled down to just warm. Stir well to incorporate the oil and allow to cool.
The Golden Paste will keep for 2 weeks, refrigerated. Freeze a portion if you think you have too much to use within two weeks.
Ready to dress it up? Add spices like cardamon, nutmeg, whole cloves, ginger or cinnamon!
Use for making Golden Milk, add it to your next blended soup or salad dressing or just add to veggies as a condiment…you can even give it to your dog or horse! Want more ideas for turmeric? Check out these recipes.