New Low-Fat Ideas For Your Traditional Holiday Meals


by Christine Hunt

Thanksgiving Dinner

Normally Thanksgiving, Christmas and holiday meals in general are very heavy and difficult to digest.  Here are some recipes, from The Gerson Institute, for lighter, delicious foods that are full of flavor and low in fat that could become new additions to your traditional dinners.  And maybe reduce some of the heartburn that follows.

May this season bring joy to you and your loved ones.


 

 

Here is a low-fat twist on traditional mashed potatoes.

 

Garlic Mashed Potatoes

Garlic Herbed Mashed Potatoes

Ingredients: 

Pinch of fresh thyme, chopped

• Pinch of fresh parsley, chopped

• 3-4 garlic cloves, minced

• ¼ cup of water or Hippocrates soup stock

• 2 bay leaves

• 3 large potatoes, cubed

• ½ cup yogurt, non-fat, organic (optional, when allowed)

Serving Size: 3-4

Directions:

• In a cooking pot, add water or soup stock, bay leaves, and potatoes. Bring potatoes to boil.

• Once boiling, turn down to simmer.

• Cook covered until potatoes are soft, approximately 40 minutes.

• Remove excess water and bay leaves from potatoes and keep aside. Add yogurt (if desired) and add the herbs and garlic.

• Mash! For a chunkier blend, mash using a potato masher. For a creamier texture, put the potatoes through a food mill.

 

Try these Baked Apples for a light, sweet side dish.

 

Baked Apples

Baked Apples

Ingredients:

• 2 medium fuji apples, cored and chopped into bite size pieces

• 1 tbsp raisins (optional)

• 6 tsp filtered water

• 2 tsp brown sugar or other permitted sweetener

• Juice of ½ lemon

Serving Size: 2

 

Directions:

• Toss all ingredients together. Place in a baking dish, cover, and bake in the oven at 300 degrees F for 45 minutes.

 

Don’t forget dessert!  This Banana Ice Cream is easy as pie.


Banana Ice Cream

Raw Banana Ice Cream

Ingredients:

• 2 ripe peeled bananas, frozen overnight

Serving Size: 4

Directions:

• If using a food processor or blender: chop bananas into bite-sized pieces before freezing. Blend until all the banana chunks smooth out – you should have a creamy texture.

Serve immediately.

(Option:  Use any frozen fruit or even mix them up.)

 


Source: The Gerson Institute

 

 To your health!


 

What tasty but lighter dishes do you serve at Thanksgiving and other holidays?

Please share your questions and comments below.

 


 

 

Christine Hunt is a Wellness Coach and Certified EFT Practitioner and has found that working with the whole person by combining mind/body work, dietary adjustments and movement provides her clients with the tools they need to lose weight (and keep it off), get relief from chronic illness and positively transform their lives.  Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed.

Christine works with her clients in person, by Skype or phone.  So, if you live away from the Annapolis, Maryland area, she can still work with you.

 

Tone Up and Slim Down in 7 Minutes


 

by Christine Hunt

7 minute workout

Although I help my clients lose weight with EFT, which works with the mind/body connection and reasons why the subconscious mind won’t allow their bodies to let go of weight, I admit that a certain amount of exercise is something that everyone needs – whether they are trying to lose weight or not.

 

Going to a gym and exercising can be unappealing.  And if you’re like me, you’d rather do some sort of a fun activity to get the blood pumping and keep your muscles strong.  When that isn’t possible, wouldn’t it be nice to find a short, simple routine that will do the job and doesn’t require special equipment?  Something that you can do if you are traveling or just short of time.

 

High-intensity Interval training has become known for its effectiveness in helping keeping your body fit in less time than a long run or a traditional visit to the weight room.   The trick is to do the exercises at an intensity approaching your maximum ability which produces molecular changes within your muscles similar to those of several hours of running or bike riding.

 

Few people can keep up their maximum effort  of an activity for prolonged periods of time which is why it is done in intervals, or short rests between exercises.  The best overall workouts also combine upper and lower body exercises.

 

Developed by Christopher Jordan, of the Human Performance Institute, The Scientific Seven Minute Workout combines all of this into one, simple, easy to execute seven minute routine which uses only your body weight, a chair and a wall.  What could be simpler than that?

 

Beginning with 30 seconds of jumping jacks and ten second resting intervals, the 7-Minute Workout consists of twelve different exercises that work all major muscle groups of your upper and lower body.  It can be done anytime and anywhere.

 

Woman doing tricep dips on a park bench.

 

The exercises are:

Jumping jacks

Wall sits

Push-ups

Abdominal crunches

Step-ups onto a chair

Squats

Tricep dips on a chair

Planks

High knees running in place

Lunges

Push-ups with rotation

Side plank

 

After each 30 second exercise, you rest for 10 seconds then go onto the next one.  But remember, in order to get the most benefit from this amount of time, you need to up the intensity of your effort to about an 8 on a scale of 1-10.

 

Here is a video of Chris Jordan explaining the workout.

 

The advantages?  You’ll get your heart rate up, your breathing rate increases, and your muscles get toned and stronger.  The stronger your muscles are, the more calories you burn (even in a resting state) and you lose weight and look trim.

 

The disadvantages?  Well, you may get a little sweaty, your muscles may quiver a bit and it may take you some time to catch your breath.  But hey, it’s only seven minutes!!!

 

If you don’t want to have to time yourself for each exercise, you can get an app for your tablet or smart phone (which is what I have).  The official website is https://7minuteworkout.jnj.com where you can download the app which provides 72 different exercise and 22 additional workouts to keep things interesting.  It even has Smart Workout which recommends different workout programs for you based on your fitness and motivation levels.

Woman doing plank exercise.

I’ve only been doing this a few months and, although I don’t get to it as often as is recommended, I do feel a difference in my muscle tone, overall strength and can work harder at each exercise than when I began.

 

So give it a try.  It’s free and the only thing you have to lose is some weight and maybe that tire around your waist.

 

To your health!

 

Source:  The Scientific 7-Minute Workout


 

What do you do to move your body and keep your muscles toned up?

Please share your questions and comments below.

 


Christine Hunt is a Wellness Coach and Certified EFT Practitioner and has found that working with the whole person by combining mind/body work, dietary adjustments and movement provides her clients with the tools they need to lose weight (and keep it off), get relief from chronic illness and positively transform their lives.  Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed.

Christine works with her clients in person, by Skype or phone.  So, if you live away from the Annapolis, Maryland area, she can still work with you.


 

A Way to Help Our Veterans


by Christine Hunt

 

Veteran’s Day has recently passed but the problems that some veterans bring home from the battlefield have not.  Some have physical wounds but others have wounds that modern medicine cannot address – wounds of the mind and the heart.  These wounds can have far reaching effects on their lives causing difficulty with marital relationships, their ability to establish and maintain a career, or they may live in constant states of fear and stress and suffer from PTSD (Post Traumatic Stress Disorder).

 

Soldier with PTSD

 

Each veteran responds to their war time experiences differently and some can handle the traumas of war better than others.  For those that have difficulty, there is help.  It is not a pill, or a medical procedure.  It is EFT

 

EFT stands for Emotional Freedom Techniques.  Some people know it as Tapping.  This remarkable alternative therapy has helped thousands of veterans heal the emotional scars of trauma allowing them to live happier, fulfilling, lives.

 

The Veterans Stress Project offers free or low-cost EFT sessions to help veterans with PTSD relieve the effects of trauma and get their lives back.  The Veterans Stress Project is an initiative of the National Institute for Integrative Healthcare (NIIH), a nonprofit research and teaching institution not affiliated with the government or any religious group.

 

NIIH has conducted many scientific studies of EFT and has shown that 8 out of 10 veterans who go through the Veterans Stress Project, completing 6 one-hour sessions of EFT, no longer test positive for PTSD.  They find almost immediate relief that is long-lasting.

 

Gary Craig, founder of EFTTo compare these results to traditional psychotherapy, the founder of the EFT process, Gary Craig, was able to work with some Vietnam veterans back in the 1980s.  Despite receiving psychotherapy sessions at Veterans Hospitals,  these veterans had been suffering from PTSD for 30 years.

 

In one weekend of EFT sessions, Gary Craig was able to relieve their PTSD symptoms.  One weekend.

 

Those with PTSD may exhibit one or more of these symptoms:

 

Nightmares                                        Poor Concentration

Guilt                                                   Short Term Memory Loss

Intrusive Memories                           Helplessness

Poor Judgment                                 Depression

Survivor Guilt                                     Hopelessness

Flashbacks                                          Apathy

Insomnia                                             Ulcers

Anxiety                                                  Arthritis

Avoidance                                           Physical Pains

Startle Response                              Mistrust

Loss of Motivation                           Communication Problems

Lack of Feelings                                Stress

Poor Self-Esteem                             Isolation

Negative Self Image                       Irritability/Rage

Hypervigilence                                  Frustration

 

You can help.

 

Soldier with family

 

Please pass on this information to active duty military and veterans that you know who may be having difficulty coping with life back home.

 

EFT can literally give them back their lives.

 

To your health!


 

Who do you know that is suffering from PTSD either from combat or other traumatic experience?

Please share your questions and comments below.

 


  

Christine Hunt is a Wellness Coach and Certified EFT Practitioner and has found that working with the whole person by combining mind/body work, dietary adjustments and movement provides her clients with the tools they need to lose weight (and keep it off), get relief from chronic illness and positively transform their lives.  Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed.

Christine works with her clients in person, by Skype or phone.  So, if you live away from the Annapolis, Maryland area, she can still work with you.


 

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