KJ Callihan
The Jennifer Lopez Diet
How does J-Lo still look so good?
Have you ever wondered how Jennifer Lopez keeps in shape for the countless singing and dancing performances and even acting roles she has on her schedule — while being over 40 to boot? We did, too. Being diehard fans since she started her career as a Fly Girl on MadTV’s In Living Color, we had to know how she kept it all together so well. So we checked it all out and found her secret: it’s eating right and exercise, y’all. Sorry! She also makes sure she gets enough sleep — about 8 hours every night. But the good news is that she thinks you can do it, too — even without an expensive trainer or personal chef. Let’s find out how!
There are no shortcuts to looking great — you’ve got to work out and keep the calories low, even when you don’t feel like it
Jennifer herself told Us magazine there’s no easy shortcut to looking that great, “You got to work out, you got to watch what you eat. It’s a job — you’ve got to buckle down.” When on the wrong path recently, Jennifer ended up doing a 22-day full vegan challenge reportedly to “reset her eating habits and lose weight.” She works out with her trainer at the gym even when she doesn’t feel like it, keeps her caloric intake at around 1,400 calories daily, and does cardio and consistent full body workouts with the Tracy Anderson Method. She also insists you don’t have to criticize yourself if you make a mistake, “Everyone wants a cookie or a piece of cake or fried chicken every once in a while,” she says,”It’s not about that. It’s about consistently and always trying to be better and trying to do good.”
Her love of dancing doesn’t hurt, either. Lopez shared in 2014 that she enjoyed daily 6-hour dance routines to get some unwanted pounds off — and loved every move of it. And when she’s not dancing or working out with Tracy, Jennifer keeps it moving doing assorted other exercise routines such as Zumba classes, Triathlon training (swimming, running and biking), and a variety of competitive sports.
Eat as clean, non-processed and organic as possible
More specifically, according to her trainer, Tracy Anderson, “I have her eating very clean because she needs really good fuel for all the things that she’s doing. It’s all organic and it’s all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food. Everything is fresh, and there’s nothing processed – just [protein powder] in a shake if we do a protein shake one day.
Pay close attention to portion control and divide meals up into 5 – 6 smaller meals daily
In addition, Jennifer is strict about portion control. She eats what she wants (within reason, and according to her trainer’s guidelines), but she keeps the portion size small. She eats, on average, between five to six small meals every day. This strategy serves J-Lo well as it curbs cravings, keeping her feeling satisfied throughout the whole day and evening.
Keep an eye on those carbs — and order in help when necessary
And when dropping dress sizes is needed to score a great new role, Jennifer doesn’t miss a beat. Cutting the carbs is first on her list, as is keeping the largest meal first in the day to ensure the ongoing optimal metabolism. In a pinch, Jennifer uses a meal delivery service called Freshology, which ensures the healthy balance and nutrient content she needs, while continuing to keep her daily calories between 1,200 and 1,400. And when she needed a little extra help after getting her pregnancy weight off, she consulted the popular celebrity Dukan Diet for tips.
J-Lo loves being fit and active so much, she even started her own program — BodyLab
A comprehensive plan featuring workouts, a diet plan, prepared meals and even some of her favorite recipes, Lopez insists she created her plan “by women, for women.” The website adds her message, “In all of my work—my music, my films, my book, my foundation—I always strive to inspire women to be the best and happiest versions of themselves. I joined the BodyLab family not only because of their commitment to creating great health and fitness products for women, by women, but also because of their approach to the holistic lifestyle. It’s not a solution-in-a-bottle. It’s not a fad diet. It’s part of a health regimen that makes your metabolism work as hard as you do. It’s a way to love your body.”
How to Identify and Protect Yourself from Energy Vampires
What is an Energy Vampire?
Have you been the victim of an energy vampire? Most likely, you have without knowing — and probably without even knowing what they are. According to Psych Central, energy vampires are “emotionally immature individuals who have the sense that the whole world revolves around them. They are incapable of seeing things from another person’s perspective, often lack empathy, and believe that they must take everything they can get from others and that giving anything will deprive them of essential resources.”
How to Identify Energy Vampires
They may be highly attractive individuals, as well as flattering and attention-giving at first, which draws people into their tangled web. But such activities are usually just the “grooming” phase for these folks, as they have no intention of keeping you on any sort of pedestal. Once they have you where they want you, they will usually strike without warning (sometimes even to themselves), causing you exhaustion, stress, guilt, or other harmful emotions, or possibly asking you to do things which seem innocent but ultimately compromise your morals — and sadly may even eventually get you into trouble with the law.
And according to Oprah.com, these individuals can come in a variety of not-so-fun forms, like the sobber, the charmer, the blamer and the drama queen, all of which, regardless of their main approach, tend to bring unwanted negativity or additional stress to your life. But what can you do?
Become Aware our Feelings and Bodily Sensations
It starts with recognizing our own feelings and experiences when certain people are around. Are you ready to lie down after having a conversation with your new friend from the office? Do you feel like bursting into tears when you hang up with your old high school BFF? Does your neighbor give you a headache just by entering the room? Does your chest tighten when your sister-in-law brings her new boyfriend around? Your body may be trying to tell you something — and probably knows more than you do.
Get in Tune with Your Body & Pull Them Into Your Peace
Getting in tune with our bodies’ communication is the first step toward managing the vampire. If we feel unpleasant things when we’ve been in their midst, it’s time to use our mindful awareness to get control of the situation. First try to pull them into your peace by gently coaxing them to sit down, take some deep breaths, look at the situation from a different perspective, or otherwise respond to your positivity. If that doesn’t work (and it often does not), then it’s time to try some other tricks.
Set Healthy Boundaries or Focus on Helpful Techniques
Set boundaries with the person (i.e. tell them something like, “I can only talk for about ten minutes and then I have to go pick up my kids” if lengthy conversations with them give you a headache) or find a way to withdraw into safer terrain until they pass you by (i.e. go to the bathroom to center yourself in a quiet, private space, do some deep breathing, and don’t come out until you feel calm). If it’s impossible to avoid them or apply better boundaries (i.e. if they’re your boss at work, or some other type of authority figure in your life), try concentrating on your breathing and envisioning a protective white light enveloping you, preventing any negative energy from invading your positive, pleasant, happy place. Sometimes just focusing on this while looking at them and imagining them calmer and happier can help pull them into your peace when directly trying to do so has failed.
Say Goodbye to the Vampire — For Good
In the worst case scenario, when all of your attempts at the above have failed and the person is still sucking up all your good energy, it may be time to completely cut ties and get them out of your life. Of course, this is not the ideal option and should only be done in extreme circumstances as it can be quite unkind otherwise, it may be necessary with people who consistently get us into bad situations or make victims out of us. By continuing to join them in their lower vibrational escapades, we are giving them more power and essentially contributing to our own demise.
If you’re ready to find out if you’ve been the victim of an energy vampire, try this quiz.
The Bountiful Benefits of Quinoa
Ever tried quinoa? Okay, let’s start with that tricky pronunciation for those who haven’t. It’s pronounced: KEEN-wah, with the stress on the first syllable, (or sometimes kee-NO-ah, with the stress on the second), and it’s a seed — although commonly referred to as a grain. A flowering plant found in the amaranth family, Chenopodium quinoa, most commonly called quinoa, is described by Wikipedia as an “herbaceous annual plant grown as a grain crop primarily for its edible seeds.” Found in countless dishes throughout the world, quinoa was first associated with the Incas over five thousand years ago who called it the “mother of all grains.”
This ancient grain, also referred to as the “gold of the Incas” and eaten for centuries in South America, has more recently spread widely in popularity throughout the west, especially beloved in vegan circles, due to its versatility as well as an impressive number of health benefits.High in antioxidants compared to most other grains, quinoa is prepared easily similar to rice in as little as 15 minutes on the stove. Making a delightful addition to any gluten-free meal, quinoa brings with it plenty of protein, vitamin E, magnesium, fiber, zinc, iron, copper, folate, manganese, potassium, calcium, B vitamins as well as all essential amino acids.
Most common versions of this “superfood” found in most U.S. grocery and/or natural health food stores include three main types: the red, white, and black varieties. Low calorie and tasty at only 222 calories per cup, and with a low glycemic index beneficial for blood sugar control, quinoa is also easy to grow and has been praised by the United Nations for its capacity toward solving worldwide hunger issues. 2013 was named the “International Year of Quinoa” by the United Nations due to its nutritious components and possibility for environmentally sustainable agriculture. Two studies have also shown quinoa to be helpful in improving metabolic health, including the lowering of blood sugar and triglycerides. One was done on humans, and the other on rats, and both can be found here.
If you’re ready to try quinoa but aren’t sure exactly how to start, try out a few of these easy recipes:
Picnic Perfect Kale & Quinoa Salad
A delicious side dish for any picnic or summer occasion, this salad is exploding with nutrition and flavor with only five ingredients and a splash of cider vinaigrette dressing.
Beet, Black Bean & Quinoa Veggie Burgers
Homemade veggie burgers, step aside. This tasty recipe calls for fresh beets, chia, and plenty of spices — and it serves up to six people when finished.
Black Bean Quinoa Buddha Bowls
Made in fifteen minutes with a savory dressing recipe included, this take on the traditional buddha bowl incorporates oodles of texture and optimal flavor.
In addition, the Minimalist Baker uses quinoa in her similar recipe for Roasted Veggie Quinoa Harvest Bowls and Mexican Quinoa Salad, as well as vegan taco meat and Thai meatballs.
Meanwhile, Vegan Richa taunts our tastebuds with her Mediterranean Quinoa Salad, made with avocado, arugula, and lemon oregano olive oil dressing. Not to be outdone, she also shows us how to make her Lentil Quinoa Meatloaf recipe in a Facebook video, which can also be made into patties for burgers.
For those with a sweet tooth who’d still like to keep things healthy, this mouth-watering treat is extremely easy to make. The recipe features quinoa pops, which are the equivalent of puffed rice done quinoa-style, and can be made in less than ten minutes.
No Bake Coconut Orange Quinoa Cake
Green Evi serves this up with fresh orange slices and shaved coconut on top — make sure you get your prettiest plates out for this homemade treat!
These hearty breakfast, snack or dessert bars come with a tangy lemon glaze and can be cut into nine flavorful bars. Put them in lunches or picnic baskets.
Simple Oil-Free Savory Quinoa Granola
For breakfast, a snack or served over ice cream for an evening dessert, this takes about half an hour to make and keeps for up to three weeks!
Something to keep in mind:
Although problematic in that is contains phytic acid, which can bind to minerals, reducing their absorption in the body, soaking or sprouting it before consuming quinoa can reduce this content and cause the minerals to be more bioavailable. Additionally, those prone to kidney stones may want to limit their intake of quinoa since it contains oxylates which reduce calcium absorption, possibly leading to the stones.
The Peaceful Principle of Ahimsa
Defined as, “A Buddhist and Hindu doctrine expressing belief in the sacredness of all living creatures and urging the avoidance of harm and violence,” the ancient concept of the Sanskrit word ahimsa is believed to have originated in India (although the earliest origins are unknown), and has grown widely popular throughout western culture. The most famous proponent of ahimsa known to modern day was the beloved Mahatma Gandhi, who centralized non-violence as the essential pillar of his life’s work, passing this as a primary importance onto other peace activists like Dr. Martin Luther King, Jr., and the 14th Dalai Lama.
Although King never met Gandhi, he learned about him through teachings provided at the Crozer Theological Seminary, and was later able to see the power of a non-violent protest carried out in the 1955 Montgomery Bus Boycott, after which he visited India to learn more. He left this visit stating his observations as, “It was a marvelous thing to see the amazing results of a non-violent campaign. The aftermath of hatred and bitterness that usually follows a violent campaign was found nowhere in India…” and later, during a radio broadcast, stated, “…more than ever before, a non-violent campaign would be the most powerful weapon for oppressed people.”
Promoted by Sri Dharma Mittra, another definition is stated to be more directly translated from Sanskrit as:
A = non, Himsa = Killing and/or Violence
Discussed in many talks given by the 14th Dalai Lama, ahimsa is promoted and presented with great sincerity and reverence. When questioned about the practice and his response to violence in recent talks, the Dalai Lama explained that,
“Ahimsa doesn’t fall from the sky; it comes of cultivating a warm heart within.” Asked if there were even situations when ‘ahimsa’ is inappropriate, he replied that,”Ahimsa’ non-violence and non-harm are the proper solution to any human problem.” When a member of the audience asked how to respond to the rape and murder of her friends, he said:
“Ask yourself if getting angry would solve the problem and make it better. Anger and feelings of revenge only disturb your own peace of mind. The 8th century Indian master Shantideva gave advice that I find practical and realistic. ‘If there is a way to solve a problem, there is no need to worry about it and if there is no way to solve a problem, worry won’t help’.”
In addition, New World Encyclopedia explains, “Philosophically, the concept of ahimsa suggests that violence towards others (or animals) entails negative karmic consequences to one’s own being.” A devotion to non-violence and an effort to cause the least harm possible, ahimsa is also the foundation of vegan living, which seeks to adhere to a primary six pillars of philosophy (each following the first letter of its accompanying directive) including:
A *abstinence from animal products
H *harmlessness with reverence for life
I *integrity of thought, word, and deed
M *mastery over oneself
S *service to humanity, nature, and creation
and
A *advancement of understanding and truth
“Teaching individual responsibility for our global well-being”, and getting people to be more conscious, is the heart of ahimsa, and the underlying foundation of many vegan, Buddhist, Jainist, and Hindu-based arenas including such locales as meditation or retreat centers and animal sanctuaries.According to the American Vegan Society website, not only does the principle of ahimsa seek to avoid harming and killing, but also seeks to actively promote positive change in the world. To explain, they’ve followed up with a section on each pillar here:
A: The abstinence from using all animal products ** This is accompanied by a feeling of kinship for all of life and believed to bring positivity both to the abstainer and the animals abstained from as well as other humans.
H: Harmlessness alongside a reverence for life ** Since humans are the most powerful beings on the planet, we are to use this power in an ethical and benevolent manner toward all creatures.
I: Integrity of thought, word, and deed ** Truth, justice, and kindness should be present in all we think, say, and do, and according to ahimsa we should also not condone dishonesty or hypocrisy in our lives. It follows some of the principles of the noble eightfold path of Buddhism including “right thinking” and “right speaking” as well as laying a proper foundation for “right action.”
M: Mastery over yourself ** Ahimsa seeks to reach into the higher self, encouraging enlightenment and understanding as well as self-control.
S: Service to humanity, nature and creation ** The principle is devoted to altruistic service to others to create a better, more harmonious world for everyone.
A: Advancement of understanding and truth ** The application of Gandhi’s accessing of truth according to the “small, still voice” within us against the measure of the Golden Rule, we are to seek the proper understanding of all things in order to bring forward the greatest truth
A Few Famous Quotes of the Great Johnny Cash
A favorite of my grandmother, who often sang the chorus from Wabash Cannonball while cleaning around the house, Johnny Cash’ words have always been dear to my heart. Having lived a tumultuous life of both profound hardship and glorious fame, Johnny Cash died in 2003, leaving with us not only some of the greatest music ever known but a few of the best quotes to live by as well. Let’s explore a few together:
Being both realistic and optimistic, Cash would become known for his dedicated devotion to the inspiring of others. When asked to describe it, he explained,
“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.”
― Johnny Cash
Having given concerts to prisoners and written the widely-loved Folsom Prison Blues in 1953, it’s no wonder that Cash had a heart for compassion, even for the guilty and imprisoned. He explained it in a quote from the movie Walk The Line starring Joaquin Phoenix and Reese Witherspoon which was made about his life,
Record Company Executive: “Your fans are church folk, Johnny. Christians. They don’t wanna hear you singing to a bunch of murderers and rapists, tryin’ to cheer ’em up.”
Johnny Cash: [pause] “Well, they’re not Christians, then.”
Known as “The Man in Black,” the predominantly dark-clad gent most often wore black for many reasons. In a song by the same name, Cash wrote, “I wear black for the poor and the beaten down, living on the hopeless, hungry side of town, and I wear it for the prisoner who has long paid for his crime but still is there because he’s a victim of the times.”
“I wore black because I liked it. I still do, and wearing it still means something to me. It’s still my symbol of rebellion — against a stagnant status quo, against our hypocritical houses of God, against people whose minds are closed to others’ ideas.”
After meeting the love of his life, June Carter, to which Johnny’s undying devotion became widely known and whom he later married, Cash formed a musical duo with June, performing and recording numerous famous tunes. When asked for his description of what Paradise might look like, Cash touchingly uttered the famous quote, “This morning, with her, having coffee.” Their lovely duets became highly sought-after hits, beloved to millions. Also noteworthy is the fact that Johnny died less than five months after the death of June in 2003, leaving many fans believing in both the power of true love and the profound pain of a broken heart.
Following up, he stated,
“There’s unconditional love there. You hear that phrase a lot but it’s real with me and her. She loves me in spite of everything, in spite of myself. She has saved my life more than once. She’s always been there with her love, and it has certainly made me forget the pain for a long time, many times. When it gets dark and everybody’s gone home and the lights are turned off, it’s just me and her.”
In his repeated struggles through life, Cash explained the duality within him as,
“Sometimes I am two people. Johnny is the nice one. Cash causes all the trouble. They fight.”
After Cash’ death, music greats comprised a tribute edition of Rolling Stone magazine, on which the cover featured Cash in October 2003. Inside the issue, praises from famous folks and musicians from Bono to Al Gore to Merle Haggard adorned the pages, ending with an especially astute observation from long-time friend Bob Dylan. Dylan stated of Cash, “He is what the land and country is all about, the heart and soul of it personified and what it means to be here; and he said it all in plain English,” Dylan said. “Listen to him, and he will always bring you to your senses.”
And in his loss, we might find comfort in some of his own words, since he stated once,
“There’s no way around grief and loss: you can dodge all you want, but sooner or later you just have to go into it, through it, and, hopefully, come out the other side. The world you find there will never be the same as the world you left.”
Quotes to Help Keep Life in Perspective
I knew when I started working on this piece that I was home. Keeping perspective and staying centered when life gets painful or excessively stressful is a skill not especially bestowed upon the sensitive, which I’ve known all too well. Fortunately, I’ve been able to follow some of the greatest peace-promoting blogs and websites online, and therefore can share some of their best with you now. Collecting items of inspiration, including the quotes of the wise and most grounded among us, has been a source of peace for me for many internet years now, having recently culminated in an embarrassingly well-stocked tumblr archive. Without any special regard to religion or geographical origins, my sources are as diverse as the internet is wide. Please follow along on my inspirational and perspective-providing quote journey and share your favorite quotes with me in the comments below if you feel moved to do so!
“See the light in others, and treat them as if that is all you see.” – Dr. Wayne Dyer
A source of love, light and positive perspectives for over 5 decades, Dr. Wayne Dyer wrote over 30 self-help books in his lifetime and has been featured on countless nationally-televised programs, documentaries, and newscasts. Leaving us lightless, Dyer died at age 70 in 2015. Additional profundity from Dyer in the form of his best quotes can be enjoyed here.
“Be a true representative of the goodness in your heart, and don’t expect it to be easy or even noticed.” – Adyashanti
Adyashanti is an American spiritual teacher who, according to his website, is “devoted to serving the awakening of all beings.” Having written numerous books and a continuous slew of videos throughout the internet, Adyashanti lives in the San Franscisco Bay area with his wife and travels frequently offering retreats and talks throughout the United States and abroad.
“Compassion is not a relationship between the healer and the wounded. It’s a relationship between equals. Only when we know our own darkness well can we be present with the darkness of others. Compassion becomes real when we recognize our shared humanity.” – Pema Chödrön
Pema Chodron is an American Tibetan Buddhist nun and author of several books including When Things Fall Apart, Practicing Peace, and The Places That Scare You. She directs the Gampo Abbey of Nova Scotia. Having trained under Chögyam Trungpa Rinpoche, Chodron offers both live teachings and recorded lectures, through which she often conveys to participants, “You are the sky. Everything else – it’s just the weather.”
“When I was a boy and I would see scary things….my mother would say to me; Look for the Helpers. You will always find people who are helping.” — Fred Rogers.
Fred McFeely Rogers, star of PBS’ preschool program Mr. Rogers’ Neighborhood, ended up becoming a source of optimal perspective and endless inspiration for not only children, but millions of adults as well, over his lifetime. Sadly, Fred passed away in 2003, but many more of his famous words can be enjoyed here.
“It always seems impossible until it’s done.” — Nelson Mandela
Nelson Mandela, the first Black President of South Africa, philanthropist, and anti-apartheid revolutionary, spent 27 years of his life imprisoned for his beliefs. Mandela sadly left us in 2013 after giving a lifetime of inspiration to the world.
“Think of all the beauty still left around you, and be happy.” – Anne Frank
These and other hauntingly beautiful words were found in the famous diary of young German-born Anne Frank, which was composed while she and her family were in hiding from her 13th birthday on 12 June 1942, until 1 August 1944, just before they were captured. Anne eventually died of typhus in the Bergen-Belsen concentration camp.
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” — Viktor Frankl
Both a survivor of Auschwitz and an Austrian psychologist, author-healer Viktor Frankl offers the epitome of perspective when dealing with the ups and downs of life.
‘We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” — Virginia Satir
Need a hug? You’re not alone. Reminding us of what many of her fans already know, Satir was famous for her counseling model and social work, and often promoted hugs as being not only comforting, but a very important form of healing, which, of course, should be given freely.
The Kingdom of God is within you.” – Jesus Christ
The most frequently uttered words of Christ, this phrase has caused both disagreement and profound clarity among modern day spiritualists. Doubtlessly, Christ was encouraging followers to look inward for their spiritual treasures, from which the rest of life’s challenges can be placed into their proper perspective.
“As far as we can discern, the sole purpose of human existence is to kindle a light in the darkness of mere being.” — Carl Jung
Famous for his perspectives on the necessity of understanding our own “darkness,” Swiss psychologist Carl Jung became influential throughout not only the realm of mental health, but also archeology, anthropology, religious studies, and philosophy.
The Wild Diet and Why it Works
The Fat-Burning Man’s “Wild Diet” and Why he Says it Works
Abel James, aka the “Fat-Burning Man”, has compiled his greatest dietary advice into a book entitled The Wild Diet. James, who is a 47-year-old grandfather and star of the ABC reality television show My Diet is Better than Your Diet, claims to have lost 50 pounds in 6 weeks on the Wild Diet, which he proudly announced on ABC national television. Essentially, the diet is geared toward eating foods that enable the body to burn primarily fat instead of sugar. James also prioritizes food choice over exercise as the key to weight loss, stating that, “six packs are made in the kitchen.” While he admits that exercise is great for overall well-being and health, he insists that dropping the fat is primarily a food job.
There’s no need to torture yourself to lose weight
Says James, “With The Wild Diet, I wanted to show America that you can eat indulgent, rich, luxurious foods, drop an impressive amount of fat and enjoy yourself in the process. After all, I’m not a trainer, I’m a foodie. And I’m going to prove that you really can be happy and healthy at the same time.”
Don’t fear the fat…just low quality fat
James also emphasizes that there’s no reason to fear ingesting fat. Quality fats like full fat butter, bacon, grilled steaks and cheesecake aren’t off limits on the Wild Diet. The point is to go for quality fats and proteins and stay away from refined carbs. In his opinion, the worst refined foods are white sugar, high fructose corn syrup, white flour and industrial seed oils from soy and corn. These foods, according to James, are the culprits involved in the distorting of your appetite, which “causes you to consume more calories than you require.” The Wild Diet “fills you up with natural fats, fibers, proteins, and slow-burning carbs.”
The Ideal Plate
For example, James recommends a meal plate that looks like this. Divided into sections, the first section should cover more than half the space of the plate and consist of only non-starchy vegetables. The remaining sections should comprise a palm-sized portion of healthy protein (such as wild seafood, hard cheese, or a slice of pasture-raised meat), as well as fruits and high quality fats like nuts or an avocado. He also suggests a high intensity workout of seven minutes — but only once per week. He follows his workouts with a little bit of healthy starch like rice or sweet potatoes, but eliminates the gluten, breads and sugars completely. James explains that the body responds positively to the elimination (or reduction, if you must) of processed grains and foods, simple carbs and sugary junk foods in favor of the nutrient-dense plants and proteins, resulting in a shockingly fast drop of unwanted extra pounds.
You won’t need to starve yourself or count a single calorie
In addition to these tips, James also suggests there’s no reason to starve ourselves or count calories. He says that listening to one’s body for feelings of hunger or to decide when we’re full while providing it with real food is sufficient. Feeding your body fresh, whole foods when its hungry, instead of nutrient-lacking junk foods allows the body to feel fuller sooner and avoid overeating. He also recommends carrying a little stash of “emergency dark chocolate” or other healthy snack foods in case a craving sneaks up on us while we’re out. This can satisfy a craving while avoiding unnecessary overindulgence in fast foods or other unhealthy store-bought snacks.
Ditch the GMO, artificial, pre-packaged, manufactured foods
The Wild Diet is called such because of James’ preference for wild eating over manufactured products from store shelves. James explains that modern foods are overly saturated with chemicals, growth hormones, antibiotics and artificial colors while being woefully inadequate nutritionally. When he compares the number of fat humans living on such foods to the number of fat wolves he’s noticed eating their essential wild diet, there is no comparison. They eat what they’re meant to eat, and they stay at their ideal weight. He also advises we reduce or eliminate GMO foods as, in his opinion, “creepy, artificial flavors are horrifying, and selective breeding has unleashed some freakish foodstuffs upon the general public.”
To sum it up, James website insists essentially what he means is that, “We need to return to a system that works with the land, with nature, and with our own physiology and spirit.“
The Essentials of the Ayurvedic Diet
What is Ayurveda?
Ayurvedic medicine, often simply called Ayurveda (which, when translated, means “knowledge of life“), involves the whole body and is known to be the 4,000 year old philosophy of the ancient medical system of India. Within it is a diet designed specifically for each body type, or dosha. Following the careful directions from this holistic approach as applied to each body type is said to result in optimal physical, emotional and mental well-being. (Some may erroneously utilize the Ayurvedic diet in an attempt to lose weight, but this is not ideal. It should be regarded as a mind-body approach to bring the whole self into equilibrium.)
The three basic doshas
The three basic Ayurvedic body types include the Pitta, the Kapha and the Vata types, each comprised of its own unique set of characteristics. One is to eat and behave according to what’s best for the dosha is approached from a long-term, preventative perspective. Ayurvedic physicians are the best experts at ascertaining which body type you are by investigating your background and providing a thorough physical examination. However, if you don’t have access to such a physician, a simple quiz may sometimes suffice. Many people have body types comprised of more than one dosha, but there will usually be one that is most dominant.
Certain foods and even lifestyle habits can be helpful to bring each dosha back into its proper balance
Once you’ve discovered your own unique body type, there are lists of foods to consume or avoid to prevent irritating the dosha. The “balancing foods” are suggested as beneficial, and offered in thorough lists according to each body type here, broken down into categories of fruit, vegetables, grains, legumes/nuts, meat, dairy, and herbs/spices/condiments.
The Kapha Dosha
According to neurologist Kulweet Chaudhary of the Dr. Oz website, the Kapha Dosha is explained to be considered the largest body frame of the three, with a hearty constitution. The hair will normally be thick, hips and shoulders are wide-set, and they are often described as very grounded in relationships. When “out of balance”, the Kapha body type person will experience congestion, digestion and circulation difficulties, which can benefit from garlic intake, certain types of massage, vigorous exercise, and metabolism boosting herbal supplements. Dietary suggestions include the avoidance of heavy oils, fats, sweets and sugars in favor of heavily spiced foods, veggies and foods containing large amounts of fiber.
The Pitta Dosha
The Pitta Dosha is usually comprised of a medium-sized frame with reddish skin tones, lots of energy, and excellent digestive capacities. They may grey earlier than others, and appear highly focused and passionate with superb mental alertness. When they’ve fallen “out of balance”, you may find the Pitta people are prone to develop rashes, irritability, anger, headaches, digestion issues like ulcers, and excessive working. Pittas benefit from aloe vera and pomegranate juices in the morning, increased cool vegetables like cucumbers and melon, and abstaining from coffee and alcohol, heavy spices or highly acidic foods.
The Vata Dosha
Finally, the Vata dosha is frequently slender with dry hair and skin, normally find it difficult to “warm up” and possess very little muscle tone and predominantly “bony” features. They are most happy when being creative, changing, or moving, are able to learn quickly but also forget easily, and are known as enthusiastic and occasionally prone to become anxious. When the Vata folks find themselves to be “out of balance,” they may experience dry nasal passages, insomnia, fatigue, be prone to catching colds, and have trouble with digestion. To assist them back into equilibrium, Vata need to establish a routine, avoid cold, crunchy and raw foods, eliminate soda pops or other carbonated beverages, and opt for hot, prepared “soul foods” like soups or stews, cooked cereals, hot milk, cooked veggies, and clarified butter.
Additionally, Ayurveda tends to focus on creating meals comprised of the six tastes: salty, bitter, sweet, sour, astringent, and pungent. When all six of these tastes are present in the meal, it is likely that all food groups are covered and you are consuming the proper nutritional content. Each taste has a food that is known to bring it forth such as: Sweet — grains, dairy, meats, sugar, honey and molasses; salty — fish, soy sauce, seaweed; bitter — dark green veggies, tonic water and chicory; astringent — green apples, cauliflower, pomegranates, tea and dried beans; pungent — garlic, onion, peppers, cayenne, cloves, ginger, salsa and mustard; and sour — yogurts, cheese, vinegar, pickled foods, tomatoes, berries, and citrus fruit.
The Delicious, Nutritious Secrets of Dandelion Root Tea
Dandelions are secretly nutritious
Once known as a prominent ingredient in many recipes made during the Great Depression, dandelions may surprise you! While they may seem to most people to be just unattractive, annoying little yard weeds, dandelions actually have numerous health benefits. Used medicinally through the centuries for ailments from liver problems to kidney disease, heartburn, stomach problems, as diuretics, for appetite stimulation, appendicitis, immunity-boosting, breast milk flow problems, fever, boils, diabetes, diarrhea, eye problems, gallbladder troubles, swelling and skin conditions, they are also eaten for their consistency and taste in sandwiches, soups, and salads. According to the University of Maryland Medical Center, dandelions, or Taraxacum officinale, are overflowing with vitamins A, B, C, and D, in addition to minerals like potassium, zinc and iron.
There are many forms of dandelion available, but the roots are best for tea
While the beautiful yellow flowers, (full of excellent antioxidants), of the dandelion open when the sun is shining and close when the sky darkens, the roots are filled with a white, milky fluid with a strong smell and flavor. Although found in numerous forms including extracts, capsules, and tinctures, the dandelion root is our focus here- – and primarily as used in tea. Often enjoyed as a coffee replacement, dandelion root tea has detoxifying components to benefit the liver and gallbladder. It also has been known to provide laxative effects. Let’s take a look at some additional benefits believed to be associated with delicious dandelion root tea.
What are some other health benefits?
You can reduce bloating and/or water weight by drinking this tea. A simple two cup serving can promote urination and have a strong diuretic effect on those who need it. It may also soothe digestive issues, aid in weight loss, have anti-cancer properties, or prevent urinary tract infections.
Where can someone get dandelion root tea?
You can find packaged dandelion root tea at almost any health food store or grocery, or purchase it online. If you would like to try making your own at home, just take a walk outside for your main ingredients! Just be certain they are definitely dandelion roots (if you’re not sure, ask someone — you don’t want to ingest something toxic!), and also that they haven’t been treated with chemicals prior to harvesting. It can be tricky to get the dandelion roots out of the ground, according to one site, and it should also be noted that they pack the most nutritional content in the spring and fall. Once you’ve gathered enough of the roots, this recipe guides you through cleaning, chopping, roasting, and grinding into a powder, then brewing the tea. You can place it into a tea ball or make your own tea bags and steep in hot water for the desired length of time — in this case, 20 minutes is recommended. Add spices or natural sweeteners as you desire for the optimal taste.
Or you could try some dandelion root….coffee??
If you need a break from the morning coffee routine, give this herbal coffee substitute a try. It’s made with dandelion root as well, so you can prepare the fresh root in the same way as here. The coffee substitute will have the same detoxifying and nutritional content as the tea and be just as flavorful as a cup of your favorite mocha latte. Just steep for five minutes and add the extras as you wish according to taste.
A tasty variation on the dandelion root coffee is worth a look
How about a slight variation on the coffee bit? Here’s a natural dandelion root coffee made with chicory root and cinnamon sticks that’s to die for. Check at the very bottom right underneath the recipe for some interesting Ayurvedic preparation tips. Steep, add coconut (or other) milk creamer, and sip — Voila!
If it’s autumn or you just want to feel like it is, here’s a pumpkin spice latte version for those in need
If you’ve tried the basic recipes and you’re ready to spice things up a bit, check out this tasty treat! Dandelion root pumpkin spice latte is delightfully fragrant, pleasantly spiced up, and dairy-free. You’ll need to soak the cashews ahead of time for a bit (ideally for at least a full 30 minutes), so scan through the recipe prior to the moment you want to drink it to allow for enough prep time. Enjoy!
Who is Dr. Kellyann and What’s “Bone Broth”?
Dr. Kellyann Petrucci , M.S, N.D., is a board-certified naturopath and nutrition consultant who focuses her work on “naturally transforming people” through assorted natural anti-aging and weight loss techniques. Petrucci’s website explains that her philosophy includes treating the whole patient, not just the symptoms, no matter how much time is involved. She aspires to help her clients feel younger and healthier while “moving beyond trends and fads to discover a way of life that works for your body and mind.” Petrucci prides herself on helping clients get fast results by ridding the body of inflammation and sticking strictly with Paleo guidelines for the first 30 days of the a diet. Grains are eliminated, “Paleo breads” are served, sandwiches are made on lettuce wraps, and refined sugars are out the door. Dairy is replaced by cashews, almonds or coconut flours, butters, and milks.
So how does it all work?
One central aspect of Petrucci’s advice centers around the benefits of bone broth and fasting. Since most of her clients struggle with weight loss, and fasting is the quickest known method of jump-starting weight loss, Petrucci advises her obese patients (or those just wishing to lose a few pounds) to fast at least one or two days per week. This, she insists, “sends your metabolism into hyperdrive.”
Why is fasting so beneficial?
Petrucci further explains that fasting, while primarily cutting caloric intake, also benefits the body by managing optimal glucagon and insulin levels, kicking the human growth hormone into gear, detoxifying the body, and elevating autophagy — or the elimination of old cells.
But…fasting is hard
Additionally, since the doctor is realistic and understands how hard fasting really is for most individuals, she advises a remedy in the form of — bone broth. If you don’t know what it is, the doctor offers one of her own recipes here. Calling it a “high-octane fat burner,” Petrucci suggests bone broth contains very few calories while simultaneously being satisfying to the palate and reducing hunger, as well as carrying the collagen-building and anti-inflammatory nutrients, is detoxifying, and promoting a healthy gut and joint healing.
Why focus on these areas?
The biggest two reasons people struggle to lose weight are, says Petrucci, inflammation and less than optimal gut health. Inflammation, she explains, is the result of a harmful cycle of inflammatory fat cells which can lead to numerous assorted health problems in addition to weight gain. Also, the “microbiome” of one’s gut, meaning the bacteria hanging out in the linings of our bellies, are often out of whack in overweight individuals. The wrong kinds of foods prepared the wrong way lead to an imbalance of the beneficial bacteria necessary to maintain gut health. But there’s hope, insists the doctor. According to Petrucci, ” the cells within your body regenerate every 21 days, giving you an opportunity to create healthy organs in this time period. Eating right over the course of 21 days can help to stabilize your blood sugar, reduce inflammation, and heal your gut.”
Where can I get more information?
Aside from her website, Dr. Petrucci has written several bestselling books includingDr. Kellyann’s Bone Broth Cookbook and Dr. Kellyann’s Bone Broth Diet as well as Boosting Your Immunity for Dummies, the Paleo Cookbook for Dummies, Paleo Workouts for Dummies, and Fast Diets for Dummies. She also contributes regular written pieces to websites like MindBodyGreen, Everyday Health, and Huffington Post, hosts her own PBS special called 21 Days to a Slimmer, Younger You, and has been featured on various national news programs, as well as both Dr. Oz and The Doctors. You may have also seen her mentioned in TIME, the Wall Street Journal and Hour magazines.
What qualifies Dr. Kellyann to make these claims?
Dr. Petrucci studied naturopathic medicine in Switzerland and England and is certified to practice biological medicine by Dr. Thomas Rau of the Swiss Paracelsus Klinik Lustmuhle. She had her own medical practice in Bucks County, Pennsylvania for twenty years, and is currently managing a practice in Birmingham, Michigan. Her MindBodyGreen author’s page explains she is also a concierge doctor to the stars in both New York City and Los Angeles. In addition, Dr. Petrucci is the creator of the 30 Day Reset Program, the online PaleoPractice.com program, and the Superkids Wellness site. The doctor’s blog features regular posts on various aspects of health and diet as well.
What You Need to Know About Gluten Allergies
What’s up with gluten and why are so many people allergic to it?
According to Dr. Tom O’Bryan, a leading expert on celiac disease and non-celiac gluten sensitivity, gluten is not necessarily bad for you. To explain a bit further, he states, “Gluten isn’t bad for you. Bad gluten is bad for you.” By this he means that the gluten encountered in corn, quinoa and rice are different than that found in wheat, barley and rye. Gluten, says O’Bryan, is an “umbrella term” for families of proteins, and only the latter three types are bad for humans.
In a recent interview, O’Bryan discussed points made by another authority on the subject, Dr. Alessio Fasano. Fasano, the Chair of Pediatric Gastroenterology at Harvard’s Mass General, put it simply that, “No human can digest gluten,” meaning specifically the kind found in the gluten family of proteins in wheat, barley and rye. Then, he elaborates, over a long period of time, spanning between decades and a lifetime depending on the individual, long-term gluten exposure to wheat, barley and rye can cause issues related to intestinal permeability. This permeability can develop into further problems and serious health conditions — such as leaky gut syndrome.
What’s the difference between gluten allergies and celiac disease?
To break things down further, gluten allergy symptoms vary widely and are similar to those found in celiac disease — but celiac disease is much more serious than gluten allergies. Gluten allergies, although they often cause discomfort, may not be as problematic as celiac disease and continued gluten consumption can sometimes be tolerated. Celiac disease causes the lining of the small intestine to become inflamed and eventually damaged by the consumption of gluten. Malnutrition and weight loss may result, as well as eventual internal organ damage, which can be life-threatening. According to WebMD, symptoms of upset stomach, bloating, abdominal pain, and diarrhea can indicate possible celiac disease. A doctor should be seen as soon as possible if a person experiences these symptoms after consuming gluten. The individual should not start a gluten-free diet before seeing the doctor in order to ensure accurate test results (a blood test and possibly an intestinal biopsy) to confirm the proper diagnosis.
What are the symptoms of gluten allergies?
Most common complaints of symptoms related to gluten allergies include poor digestion, gas, bloating and abdominal discomfort. Other symptoms may be absentmindedness, anemia, ADHD (in both children and adults), fatigue, headaches, constipation/diarrhea, insomnia, diverticulitis, irritability, mouth ulcers, osteoporosis, skin ailments, and upper respiratory tract issues. Complications which may arise from gluten allergies may stop if gluten is eliminated. Some have had success in treating symptoms of asthma, autism, and Crohn’s disease by lowering or eliminating gluten.
How common are gluten allergies?
With gluten allergies as common as 1 in 167 healthy children and 1 in 111 adults, it’s clear this is not at all an obscure ailment. Furthermore, when treatment is sought for stomach or gastrointestinal problems, doctors find that as many as 1 in 40 children and 1 in 30 adults examined is actually then diagnosed with a gluten allergy. Many symptoms overlap between simple gluten allergies and leaky gut syndrome, as well, so any prolonged symptoms as described above should be examined by a doctor ASAP.
How can someone find out for sure if they have a gluten allergy?
To test for a gluten allergy, aside from the above recommended tests conducted with a doctor’s supervision, one alternate method is the elimination diet. Essentially, the elimination diet excludes all forms of problematic gluten (anything containing wheat, barley or rye) from the diet for a month (or some even say two months) to see how the person feels.
What should someone do when they find out they have gluten allergies?
If you find you must eliminate or reduce gluten consumption, don’t fret. You’re by far not alone, and some have even gone to the trouble of compiling assorted menu options for you based on your preferred foods. One such site has broken down the options into easily scanned gluten-free categories: fruits/vegetables, meats, dairy, breads/snacks/cereals/pasta, prepared/frozen foods, and dry goods. Another alternative is to enter your diet search terms, like vegetarian and gluten-free, for example, into the fields as search criteria on the Foodgawker site, so you can pull up numerous recipes according to your specifications. Vegans can also find gluten-free recipes on assorted food blogs, like Vegan Richa‘s gluten-free section and the Minimalist Baker‘s and Connoisseurus Veg‘s gluten-free archives. Simple online searches yield additional sites offering guidance on gluten-free restaurants and stores offering gluten-free options.
A Bevy of Aloe Vera Benefits
Aloe vera, otherwise called the Lily of the Desert, Elephant’s Gall, and the Burn Plant, belongs to the succulent family in the genus ‘Aloe.’ With origins dating back to the African region of Sudan in the 4th millennium BC, this versatile plant has been recognized for its beneficial uses in cultures from Greek to Japanese, Persian, Indian, African and Italian (among others), and has been widely used medicinally for numerous ailments over many centuries.
What makes it so great?
The most remarkable components of the aloe vera plant include the polysaccharides, lectins, anthraquinones, and mannans stored in its gel tissue, making it an excellent moisturizer and antibiotic. With 18 amino acids that work with the human body to promote stellar health benefits, the plant’s gel can be found in products ranging from cosmetics to food products and various types of pharmaceuticals. Used on the skin, it can diminish signs of aging, increase collagen production and improve skin elasticity. As a superb sunburn soother, its most prominent use, studies have shown aloe vera to be effective for both first and second degree burns, reducing the healing time of burn wounds by approximately 9 days over conventional treatments. Dermatitis and skin abrasions, stings, rashes, psoriasis and acne have all been successfully treated with aloe vera. Considered by some to be the optimal wound dressing, aloe vera is said to almost instantly seal wounds, drawing blood flow to the wound, and thereby greatly enhancing healing speed. Even gunshots and tissue tears are said to have been healed, at least in part, by aloe vera treatments. Fresh aloe straight from the flesh of the plant can often be used in various topical skin treatments as well, such as the prevention of scarring.
But it’s not only for the skin
Additionally, aloe vera gel can be used to inhibit bacteria with its polyphenols, and also contains health-boosting antioxidants. Aloe vera has been successfully used as a mouth rinse to reduce dental plaque, speed up the healing and reduce the pain of mouth ulcers or canker sores, alleviate constipation (the aloe’s leaf skin has aloin, known for its laxative effects), alleviate arthritis swelling and discomfort (apply topically to the area and ingest the juice form simultaneously for best results), improve blood sugar management in diabetics, and alleviate menstrual problems with its uterus-stimulating effects. Dental and gum diseases are known to be successfully treated with aloe vera gel, even when simply placing a bit of aloe vera powder on the toothbrush before brushing. A gargle or liquid rinse may also be helpful as well as consciously increasing vitamin D intake.
You can drink it too
Taken internally, the aloe vera plant is host to a myriad of additional health benefits. Most frequently ingested as a beverage in juice form, it can aid digestion, improve nutrient absorption, and help alleviate symptoms associated with peptic ulcers, Crohn’s disease, and other gastrointestinal conditions. By accelerating and purifying the blood supply simultaneously, aloe vera extract maximizes blood and organ functionality. As a detoxifying agent, aloe vera juice can cleanse and improve the circulatory system, thereby enriching blood oxygen, and further introducing antitumor and immunomodulatory properties. Rich in vitamins B1, B12, B2, B6, A, E, C, as well as folic acid and niacin, aloe vera gel and juice can help prevent oxidative stress in the body. The ingesting of aloe vera juice in combination with a diet excluding processed and fried foods entirely can be very helpful in acid reflux and heartburn discomfort. And, according to naturopaths alongside supporting studies in the International Immunopharmacology journals of 1995, certain forms of aloe vera in combination with other herbs (like cat’s claw and spirulina) and other therapies can be very beneficial in fighting cancer growth. It can also accelerate healing when applied to areas of radiation in patients treated with radiotherapy. The natural healing properties of aloe can also be applied topically and taken internally for pain in both muscles and joints. Two weeks of consumption in combination with a reduced sugar, red meat, white flour, milk, and fried food diet has also been known to reduce inflammation throughout the body. Also taken internally, aloe can improve blood quality and assist with the lowering of cholesterol and triglycerides in the body. Put aloe vera with fresh blueberries to experience a powerful cholesterol- lowering combo!
Promote hair growth and circulation
If that’s not enough, applying aloe vera gel to the scalp can promote hair growth in those experiencing difficulty, and has been known to treat some forms of alopecia with its anti-inflammatory properties. Some users swear by aloe vera shampoo to reduce stress and promote circulation. It is also said to have the ability to reduce premature hair loss in some.
With these and countless other aloe vera benefits, it’s probably time to grab a plant or two. Keep them on hand at home for DIY treatments, or purchase as needed from your local health food or grocery store for optimal health!
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