To all you Givers and Nurturers out There

Insight of the Day 5/26/2014 - Quote by David Copperfield

"The easiest thing in the world is to come up with an excuse not to do something. I found that the most important thing in life is to stop saying, I wish, and to start saying, I will."

David Copperfield
Magician

Insight of the Day 5/22/14

"Kindness is an inner desire that makes us want to do good things even if we do not get anything in return. It is the joy of our life to do them. When we do good things from this inner desire, there is kindness in everything we think, say, want and do."

Emmanuel Swedenborg
1688-1772, Scientist, Philosopher and Theologian

Food ‘Fed Up’ Asks, Are All Calories Equal?

Americans have long been told that the cure for obesity is simple: Eat fewer calories and exercise more.

But a new documentary challenges that notion, making the case that Americans have been misled by the idea that we get fat simply because we consume more calories than we expend. The film explores what it sees as some of the more insidious corporate and political forces behind the rise of childhood obesity, and it examines whether increasing levels of sugar consumption have played an outsized role in the epidemic.

The film, called “Fed Up,” has as executive producers Katie Couric, the former anchor of “The CBS Evening News,” and Laurie David, who was also a producer of the global warming documentary “An Inconvenient Truth.” Ms. Couric, who narrates the film, said she came up with the idea after years of covering the obesity epidemic left her with more questions than answers.

“What struck me was that the more I reported on childhood obesity and the longer I was in this business, the worse the problem seemed to be getting,” Ms. Couric said in an interview. “I felt like we were never really giving people a handle on what was causing this and why the rates were skyrocketing the way they were.”

The film draws on commentary from obesity experts and nutrition scientists, and it tells the stories of several obese children around the country who struggle to lose weight despite strict dieting and in some cases hours of daily exercise. But at the heart of the film is a question that is widely debated among scientists: Are all calories equal?

Dr. David Ludwig, the director of the obesity program at Boston Children’s Hospital, argues in the film that they are not. In recent studies, Dr. Ludwig has shown that high-carbohydrate diets appear to slow metabolic rates compared to diets higher in fat and protein, so that people expend less energy even when consuming the same number of calories. Dr. Ludwig has found that unlike calories from so-called low glycemic foods (like beans, nuts and non-starchy vegetables), those from high glycemic foods (such as sugar, bread and potatoes) spike blood sugar and stimulate hunger and cravings, which can drive people to overeat.

While people can certainly lose weight in the short term by focusing on calories, Dr. Ludwig said, studies show that the majority of people on calorie-restricted diets eventually fail. “The common explanation is that people have difficulty resisting temptation,” he said. “But another possibility is that highly processed foods undermine our metabolism and overwhelm our behavior.”

At Harvard Medical School, Dr. Dariush Mozaffarian, an associate professor of medicine and epidemiology whose research was cited by experts in the film, said that the long-held idea that we get fat solely because we consume more calories than we expend is based on outdated science. 

He has studied the effects that different foods have on weight gain and said that it is true that 100 calories of fat, protein and carbohydrates are the same in a thermodynamic sense, in that they release the same amount of energy when exposed to a Bunsen burner in a lab. But in a complex organism like a human being, he said, these foods influence satiety, metabolic rate, brain activity, blood sugar and the hormones that store fat in very different ways.

Click here to read further..................

Thought for Today

New announcement: Mental Cleanse Call Recordings - Chapter 13

We discussed some of these lessons LIVE on May 14, 2014

The recorded audio for the 3 PM ET call:
http://mffaudios.com/audios/2014-05-14-3PM.htm

The recorded audio for the 8 PM ET call:
http://mffaudios.com/audios/2014-05-14-8PM.htm

Now we move onto Chapter 14.

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Insight for the Day 5/20/2014 & 5/21/2014

"I shall pass through this world but once. Any good, therefore, that I can do or any kindness that I can show to any fellow creature, let me do it now. Let me not defer or neglect it for I shall not pass this way again."

Stephen Grellet
1773-1855, Missionary

"Painting pictures in our mind of what we want serves as the foundation for greater living and greater relationships."

Mary Morrissey

The Perils of Dairy

10 Tips on How to Lose Those Last Few Pounds

Weight Loss 101

The beginning of a weight loss program is pretty straightforward. If you eat less and exercise more, you tend to drop pounds at a fairly consistent clip. This is because when you instill healthy habits, you bring your nutrient and hydration levels back to normal and this creates a flushing effect on your body. This results in dumping excess water and undigested food, generally leading to good results out of the gate. Next, under-feeding your body and exercising simultaneously trains your body to use its fat stores for energy more efficiently. For a while, this results in increased performance, which leads to further weight loss.
But then something counterintuitive happens. Your body composition—ratio of muscle to fat tissue—changes, further increasing your metabolism. While as logical as 1, 2, 3, the process results in a situation where you need to eat more in order for your weight loss to continue, something that's always hard for first-time dieters to adjust to.

This can happen long before you're at your final stage of weight loss, but that's irrelevant. Once your state of fitness indicates you need to eat more, follow the steps below in order to keep the weight falling off and your six-pack chiseling into form.

1. Lose weight slowly. You probably lost weight quickly when you began working out but you need to redesign your attack on the last hurrah. By targeting a 1 to 2 pound per week loss, you can eat enough to fuel workout performance and recovery, which will keep your metabolism revving, which is the key to everything you're after. Shoot for a caloric deficit of 300–600 calories a day. Sometimes less, but never more.

2. Zigzag your calories. Also called "refeeding" in bodybuilding lexicon, zigzagging means eating more calories on some days and less on others to determine that number of calories that works best for your goals. For example, if you've been eating a low-calorie diet you can assume you need to add calories. To find out how many, try increasing by 300–600 a day (depending on your size). Eat that way 4 days per week while keeping calories where they are now on the others. Pay very close attention to your body's performance and keep zigzagging up (or down, it works both ways) until your performance and recovery feel right (workouts are great, sleep great, weight moving how you'd like, etc.). This will mean you're at your weight loss (or gain) sweet spot. Keep in mind that, as your fitness increases, so do your caloric needs. Zigzagging should be done periodically (every month or so) as your training and fitness is increasing (or decreasing, but we're not talking about that here).

3. Train on an empty stomach. Work out three to five hours after your last meal (depending on the size of your meals). This ensures you've been able to convert that meal to muscle glycogen, so you can train your hardest and maximize your body's ability to use fat for fuel. A University of Birmingham study bolstered the effects of this long-time sports practice in 2010.

4. Eat small meals often. One of the oldest weight loss tricks in the book is to eat less, more often, to keep your blood sugar steady in order to stave off bingeing. In spite of the proven effects of different methods, particularly intermittent fasting, it's still the go-to protocol when weight loss is the be-all-end-all goal.

5. Train easy after a longer fasting period. Adding some morning exercise on an empty stomach also improves fat mobilization and is a good way to burn some extra calories and not negatively affect your hard training session of the day. When you're looking to cut the last few pounds, this "trick" is effective, but be careful. Too much exercise, especially when your diet is lean on calories, can make you catabolic (burning muscle as well as fat) and that's something you probably don't want. The catabolic risk means that this is probably not a great tactic for those with figure and bodybuilding goals, and should be saved for those whose ultimate goal is weight off of the scale. Note that this is the reason we have an FAQ for what to do when you're bonking when you do your hardest workout upon waking up (small carb snack before or more complex carbs at dinner is the answer).

6. Get enough protein. Not only is protein vital for muscle building; high-protein diets increase the body's ability to burn fat for fuel. While the notion of needing a gram of protein per pound of body weight has been disproven for performance, it's a good strategy for cutting diets or last hurrahs, as Tony Horton likes to call them.

7. Don't cut out carbohydrates. Strategic use of carbohydrates for fuel is vital for performance, and performance is how you gauge how your diet is working. While dramatically cutting down your carb consumption can be helpful in the initial stages of weight loss because your body isn't fit enough to train very hard, it's a huge mistake to cut carbs once you're fit. Carbs fuel both your muscles and your brain. They are also more muscle-sparing (slowing muscle breakdown) than either proteins or fats when you're training, so you need them so that you don't go catabolic (see tip #5). Carbohydrate intake should be strategic, however, since excessive carbs are stored in adipose tissue (visible body fat). Somewhere in the 40% area, depending on your training, is best for this stage in your nutrition arsenal.

8. Don't cut out fat. Dietary fat is vital for performance-enhancing hormone production, which is key for both muscle gain and fat loss. Studies indicate that diets consisting of less than 15% fat can inhibit testosterone production (the male gold standard in natural PEHs), and a safe range for dietary fat seems to be the 20–25% range. Since fats have more than double the calories of proteins and carbs, keeping them this low means your diet should hyper-focus on the healthiest choices: fish, avocados, olives, nuts, and seeds.

9. Do cut out junk. Look, there's just no simple way to get your body to weigh less than it naturally wants to, which is what you're attempting when you go for a chiseled look, without some sacrifice. Notice I just cited the importance of every macronutrient food group. Junk foods have no importance, except (arguably) for pleasure. If you want to nail the tips above, something's got to go.

10. Periodizationally diet. Periodizational dieting is eating differently throughout the year with different goals. Essentially, don't keep your diet super-lean all the time. Like your fitness training, it's good to have some variation. Periodizational dieting is eating for what you do, and you're not always competing (which is what you're doing when you're trying to be a chiseled as possible). Make sure there are periods in each year when you eat more. Using this example, adding carbs and reducing protein is where you'll start. All athletes spend at least part of the year eating all they want (within reason), perhaps even more than they need, to ensure they have the reserves to train as hard as they can. Fighting weight, race weight, or competition shape is a phase. Bodybuilders and fitness trainers don't walk around in contest shape all the time. It's not because they're lazy. In a recent online chat Shaun Thompson said he doesn't like the feeling of being in ASYLUM shape all the time as it's too draining. Six-packs look awesome in photos and impress your friends at reunions, but your body functions better with a little more "reserve."

May is diet month at SteveEdwardsFitness.com, and you can go deeper on each of these points by reading his blog.

Insight for Today 5/15/2014 to 5/19/2014

"All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible."

Orison Swett Marden
1850-1924, Author

"Appreciation is a wonderful thing; it makes what is excellent in others belong to us as well."

Francois-Marie Arouet de Voltaire
1694-1778, Writer and Philosopher

This Common Habit Can Make You Go Up A Dress Size In A Day - Gum? Sugar? Fiber?

Are your clothes feeling a little snug today? Before you swear off all flavorful foods or vow to spend every waking moment at the gym, you might want to take a closer look at the seemingly innocent everyday habits that can be leading culprits for bloating -- like chewing gum. It's true, according to gastroenterologist and wellness expert Dr. Robynne Chutkan. The official medical term is something called aerophagia and it can have a drastic impact on your waistline. "Aerophagia -- air swallowing -- can make you go up a dress size in a day," Dr. Chutkan says says in an interview for the web series #OWNSHOW. "If you're chewing a lot of gum, sucking on hard candy, eating and talking on the phone, if you're a mouth-breather… these are all things that can lead to a little known condition called aerophagia -- a major cause of bloating." Another culprit? Sugar. "[Sugar] encourages growth of the wrong kind of bacteria," Dr. Chutkan says. "It sends some of the yeast species and other undesirable gut bacteria into a literal feeding frenzy and that ends up producing a lot of bloating [and] extra gas from these bad bacteria." Many people have been encouraged to stick with a high-fiber diet to maintain their digestive health, but fiber is another big cause of bloating. So, should you still incorporate a lot of fiber in your diet? Dr. Chutkan says yes, but there's a smarter way to do it without feeling the bloat. "Fiber is sort of like the broom that sweeps the intestines clean, but too much fiber at once can cause a big plug in your intestines," she says. "I recommend a high-fiber diet, but spreading the fiber out throughout the day in small increments as opposed to eating a huge, huge fiber meal, which can really end up making you feel bloated."

Struggling elephant calf rescued from rushing river

15-Minute Shrimp and Avocado Salad - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This quick and easy shrimp salad makes the perfect light meal or a substantial side salad. It is a great tasting combination of shrimp and plenty of health-promoting vegetables.
15-Minute Shrimp and Avocado Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1 lb cooked medium sized shrimp (buy still frozen if possible for freshness), remove tails
• 1 medium-sized tomato, seeded and chopped
• 3 scallions, chopped
• 1 large clove garlic, pressed
• 2 TBS fresh lemon juice
• 1 TBS balsamic vinegar
• 1 large firm avocado, cut into 1/2-inch cubes
• 1 TBS chopped cilantro
• 1 TBS chopped fresh mint
• 2 TBS chopped pumpkin seeds
• salt and pepper to taste
• pinch red pepper flakes
• extra virgin olive oil to taste
• 1 head small romaine lettuce, outer leaves removed

Directions:

1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels.
2. Mix all ingredients, except lettuce, in a bowl. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don't have the time. Serve on bed of chopped romaine lettuce.

Serves 4 Serving Suggestion: Serve with

• Zesty Mexican Soup

Printer Friendly Version of 15-Minute Shrimp and Avocado Salad
In-Depth Nutritional Profile for 15-Minute Shrimp and Avocado Salad
Healthy Food Tip

The Latest News about Pumpkin Seeds

Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

What's New and Beneficial About Pumpkin Seeds

• Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed - shell and all - will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted p umpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you'll be able to increase your zinc intake if you consume the unshelled version.
• While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol (they come in 31st among our WHFoods in terms of their vitamin E richness), recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits - inclu ding antioxidant benefits - are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds' vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
• In our Tips for Preparing section, we recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. In this recent study, pumpkin seeds were roasted in a microwave oven for varying lengths of time, and limited changes in the pumpkin seeds fat were determined to occur under 20 minutes. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.

Health Benefits

Pumpkin provide numerous health benefits including:

• Antioxidant support
• Mineral support
• Blood sugar management
• Anti-microbial benefits

For more details on pumpkin seeds' health benefits, see this section of our pumpkin seeds write-up.

Nutritional Profile

Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of bone-building phosphorus, magnesium. and manganese. They are also a good source of other minerals including immune-supportive zinc and copper and energy-producing iron . In addition, pumpkin seeds are a good source of muscle-building protein.
For more on this nutrient-rich seed, including references related to this Latest News, see our write-up on pumpkin seeds.

Insight for Today May 12, 2014 to May 14, 2014

"Feeling grateful or appreciative of someone or something in your life actually attracts more of the things that you appreciate and value into your life."

Christiane Northrup, M.D.
Author and Visionary Pioneer in Women's Health

"My mother raised me with the practice of putting 'a zip in the day.' She said that's when we make some fun happen. Her idea was that instead of waiting for fun to happen, we could choose to make fun happen. Nothing planned, just on the spur of the moment. This spontaneity could manifest if you decide to drive a different route or if you decide to stop and play in the park. To put a zip in the day, you simply decide to do something that creates some fun in the day. Put some zip in your day, and have some fun."

Mary Morrissey

"If you concentrate on finding whatever is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul."

Harold Kushner
Rabbi and Author

A Slacker’s Guide to Losing Weight Without Trying

PAINLESS WEIGHT LOSS TRICKS           (1 of 16 Tricks)

Meticulous meal planning. Counting every calorie you consume. Spending an entire weekend cooking healthy meals for the following week. Finding even more time to exercise. Sure, these weight-loss strategies work, but they can be awfully time consuming.

Enter our slacker’s guide to weight loss. The following 16 no-effort tweaks can be applied to your current routine instantly.

INDULGE YOUR CANDY CRUSH ADDICTION

Turns out playing video games reduces the vividness and frequency of cravings compared with waiting it out, according to new research in the journal Appetite. (Study participants played Tetris.) Why? Because playing games distracts your laser focus on about that pint of ooey-gooey chocolate ice cream sitting in your freezer.

KEEP GOOD FOOD CLOSE

Laziness plays a bigger role in your food choices—both good and bad—than you might think, suggests another study published in Appetite. Undergraduates at Saint Bonaventure University in Upstate New York were separated into three groups: one that sat with apple slices within reach and buttered popcorn roughly six feet away, one with the popcorn within reach and the apple slices six feet away, and one with both snacks within reach. Even though the participants told the researchers they preferred to eat the popcorn over the apples, they ate whatever was nearest to them.

SLEEP IN

There’s no better way to indulge in your lazy tendencies than to get more sleep. Sleeping fewer than than five hours a night could send the scale soaring 30% higher than if you got seven hours or more, suggests a study published in the American Journal of Epidemiology

ORDER YOUR DRINKS UNSWEETENED

“Order a plain latte instead of flavored, plain iced tea, plain coffee,” says Beth Saltz, RD. Opting for the plain latte over the flavored will save you 40 calories per 16-ounce serving and forgoing the half and half in your coffee will save you up to 20 calories and 2 grams of fat per one-tablespoon serving of the creamy stuff.





EAT SITTING DOWN
“You would be amazed how many calories you consume without paying attention, especially from tray-passed foods and buffets at parties or get-togethers,” Saltz says. Mindless eating is the enemy of weight loss. Studies out of Cornell University’s Food and Brand Lab show we unconsciously eat more out of bigger containers, and in social situations. “If you’re sitting down at a table, though, you will be more mindful of what you are eating and keep extra calories from sneaking in from tray-passed snacks and buffet food,” she says. To reduce temptation even more, sit further away from the food.

SAVE THE SALAD FOR LAST
Salad comes with your meal; just eat it at the end of your meal. “Rather than taking seconds of the main course, a salad can be a very filling, low-calorie option,” says Debra Wein, RD, president of Wellness Workdays, a leading provider of worksite wellness programs. “By eating it last, it will give your brain a chance to catch up with your stomach so you realize that you aren’t as hungry as when you started your meal. Just make sure you skip the creamy dressings.”

 RELAX
A low-stress lifestyle may keep belly fat away, suggests research published in the journal Psychoneuroendocrinology. For a year, researchers from the University of California at San Francisco followed 61 healthy women; 33 werechronically stressed while the other 28 were not. All were asked to keep a record of their consumption of high sugar, high fat foods. Researchers found that eating these unhealthy foods frequently predicted metabolic risk, including a larger waistline, more belly fat, higher oxidative damage, and more insulin resistance—but only in the high-stress group. Women in the low-stress group who also ate a lot of high fat, high sugar foods did not experience the same negative metabolic effects.

 FORGET ABOUT DIET SODA
Research out of the University of Texas at Austin found that people who drank diet soda tended to have larger waists. After following 474 people for about a decade, they found that those who drank diet soda had a 70% greater increase in waist circumferences compared with non-drinkers. What’s more: people who consumed two or more diet sodas a day saw a 500% greater increase. (Here are 10 more reasons you should give up diet soda.)

MAKE WATER YOUR GO-TO DRINK

Sure, we’ve all been told we should make sure to drink enough water, but it bears repeating—research shows it can be an effective weight-loss aid. In one Virginia Tech study, overweight people who followed a low-calorie diet and drank two eight-ounce glasses of water before every meal lost an average of 15.5 pounds over three months. People who reduced their calorie intake but didn’t down the H20 dropped just 11 pounds.

 GRAB GREEK YOGURT OR COTTAGE CHEESE FOR BREAKFAST
Both are easy, no-cook breakfasts that give your body a big dose of calcium and nearly 20 grams of protein, says registered dietician Tiffani Buchus, who is the co-author of No Excuses! 50 Healthy Ways to ROCK Breakfast! In a recent study, women who consumed about 30 grams of protein at breakfast reported feeling fuller for longer and consuming fewer calories at lunch than those who ate just three grams of protein.

OPT FOR RAW

When you’re hungry, grabbing a piece of fruit is easy—no cooking is required. “Fruits are naturally sweet, high in fiber, and full of hydration,” says Wein. “If you fill up on fruits, you’ll be less likely to want to eat other foods.” Raw vegetables can have the same effect.

DON'T DROWN YOUR FOOD

Bypassing dips and dressings can help shave off calories. “While a few dabs won’t break you, a little here and a little there will jeopardize your weight loss efforts,” says Buchus. Most creamy dips can rack up the calorie count to over 100 calories and 10 to 15 grams fat for only four tablespoons.

LIMIT YOUR FROZEN YOGURT

Are you a fro-yo fiend? Keep your self-serve in check by employing a dollar limit. “Most yogurt is 20 to 30 calories per ounce, so calories add up quickly even before toppings,” Saltz says. “If you stay under a certain dollar limit—I suggest $3— you will be sure to also limit your calories. Just weigh your yogurt on the scale at the register and they can easily tell you what amount you’ve hit. The right amount of yogurt is about a fist-sized portion, and the right amount of topping is thumb-sized.”

CHOOSE ALCOHOL OR DESSERT, NOT BOTH

If you start dinner with a glass or two of wine and end it with dessert, you’ve bookended your meal with an extra 500 to 1,000 calories, Saltz says. To lose weight, you have got to cut calories. So unless you plan to order a plain salad with balsamic for your entree, she suggests cutting elsewhere to avoid a 2,000-calorie meal. “If alcohol is your choice—I usually pick wine over dessert—order a decaf coffee to finish your meal,” she says. “If you want to splurge on dessert, then keep your liquid calories zero during the meal.”

FEED YOUR SALSA OR CURRY OBSESSION

By embracing spicy food, you could be tricking your body into eating less, suggests a study in the June 2014 issue of Appetite. In the small Danish study, adding one gram of red chili pepper to each meal kept participants more satiated and full whether they consumed 100% or only 75% of their daily calories and prevented them from overeating after dinner. You can put this to work for you very easily since one gram is approximately one-fourth of a teaspoon.
—Carey Rossi

New announcement: Mental Cleanse Call Recordings - Chapter 12 (Book they are reading: Think and Grow Rich

I HIGHLY RECOMMEND GETTING INVOLVED IN THIS MENTAL CLEANSE CALLS!

 

We discussed some of these lessons LIVE on May 7, 2014

The recorded audio for the 3 PM ET call:
http://mffaudios.com/audios/2014-05-07-3PM.htm

The recorded audio for the 8 PM ET call:
http://mffaudios.com/audios/2014-05-07-8PM.htm

Now we move onto Chapter 13.

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Regards,
The 30-Day Mental Cleanse Team.

Broiled Salmon Salad - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavorful, but are also full of nutrients. Feel free to add more salad ingredients of your liking.
Broiled Salmon Salad
Prep and Cook Time: 20 minutes
Ingredients:

• 3/4 lb salmon filets cut in 4 pieces
• 2 TBS chopped fresh mint
• 3 TBS chopped fresh basil
• 2 TBS chopped fresh cilantro
• 2 TBS lemon juice
• 2 TBS extra virgin olive oil
• 3 TBS chopped pumpkin seeds
• salt & pepper to taste
• 1 head romaine lettuce, rinsed and chopped
• 1 medium tomato, seeds and excess pulp removed and sliced
• 1/2 medium avocado cut into 1 inch chunks
• 2 TBS lemon juice
• extra virgin olive oil to taste
• salt & pepper to taste

Directions:

1. Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
2. Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
3. Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
4. Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.

Serves 4 For optimum flavor and nutrition serve with:

• Seafood Gazpacho

Printer Friendly Version of Broiled Salmon Salad
In-Depth Nutritional Profile for Broiled Salmon Salad
Healthy Food Tip
A friend told me that eating one raw navy bean per day can greatly reduce cholesterol levels. Is that true?

What you've been told by your friend is incorrect. In general, I'd encourage everyone to remember that there is no single food, or any single part of food, that works like a magic bullet in terms of health. The World's Healthiest Foods work together in a meal plan to support our health and lower our risk of most chronic diseases. But it's almost never helpful to depend on a single food in isolation from the rest of our diet.
I'd also hope that the example you gave—"one raw navy bean"—would raise immediate questions in your mind about the information your friend was providing. I'm not aware of any traditional cuisine in which raw navy beans (we assume you mean dried, uncooked beans) are eaten. And I also am not aware of anyone ever eating one single bean. A half cup of beans, or at least several tablespoons of beans on a salad would be the least amount of beans that anyone would commonly eat. Both of these factors—the idea of eating a raw, dried bean and the idea of eating only one single bean—would be factors that might raise immediate doubts about your friend's statement.
It is true that meal made from ground up, uncooked dried beans has been fed to rats in a way that has reduced their total body fat. Researchers have speculated that the mechanism connecting these two events involved substances called lectins that were present in the raw beans. They also questioned, however, the relevance of this rat study for humans, and pointed out that safety issues would be involved when considering the effects in humans since lectins are known to trigger immune system responses that can be associated with immune-related health risks. I interpret this research to mean that consumption of raw beans is still far from desirable based on existing research.
There is, however, a definite relationship between safe consumption of cooked beans and cholesterol reduction. The soluble fibers found in beans are capable of binding together with bile acids and lowering their availability in the body. Without as many available bile acids, the body cannot form micelles (complexes of bile acids and other substances) that are needed for absorption of cholesterol. Beans also contain insoluble fiber, which research studies have shown not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
For more information on this topic, see:

• Navy beans
• Dietary fiber, dietary

References:
Barampama Z, Simard RE. Effects of Soaking, Cooking and Fermentationon Composition, in-Vitro Starch Digestibility and Nutritive Value of Common Beans. Plant Foods Hum Nutr. 1995;48(4):349-65.
Fernandez ML. Soluble Fiber and Nondigestible Carbohydrate Effects on Plasma Lipids and Cardiovascular Risk. Curr Opin Lipidol. 2001; 12, no. 1 (2001): 35-40.
Hewitt D, Coates ME. Effects of Raw Soya-Bean and Navy-Bean Meals on Germ-Free and Conventional Chicks. Proc Nutr Soc.1969;28(2):47A-8A.
Pereira MA, Pins JJ. Dietary Fiber and Cardiovascular Disease: Experimental and Epidemiologic Advances. Curr Atheroscler Rep. 2000;2(6):494-502.
Pusztai A, Grant G, Buchan WC et al. Lipid Accumulation in Obese Zucker Rats Is Reduced by Inclusion of Raw Kidney Bean (Phaseolus Vulgaris) in the Diet. Br J Nutr. 1998;79(2):213-21.
Santidrian S, de Moya CC, Grant G, et al. Local (Gut) and Systemic Metabolism of Rats Is Altered by Consumption of Raw Bean (Phaseolus Vulgaris L Var Athropurpurea). Br J Nutr. 2003;89(3):311-9.

Insight for Today May 5, 2014 to May 7, 2014

"As long as you keep a person down, some part of you has to be down there to hold him down, so it means you cannot soar as you otherwise might."

Marian Anderson
1902-1993, Concert and Opera Singer

"Don't wait for something big to occur. Start where you are, with what you have, and that will always lead you into something greater."

Mary Morrissey

"What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead."

Nelson Mandela
1918-2013, Anti-Apartheid Revolutionary, Politician and Philanthropist

Over the Mountain and Take Your Breath Away by Tom Birkenmeyer ( I post him a lot because I feel he has a great message as far as being financailly free and also regarding being healthy & losing weight!)

Vegan Lasagne How to Food Gasm!

Change the DIRECTION of this One Thing and Dramaticaly Increase your Per...

Thank God Its Monday, Right?

Build Your Vision Its Not BIG Enough Yet

Stevie Nicks & Tom Petty - Stop Draggin' My Heart Around

Led Zeppelin - Stairway to Heaven Live (HD)

Guns N' Roses - Patience

Christina Perri - Jar of Hearts [Official Music Video]

Christina Perri - Jar of Hearts [Official Music Video]

Adam Lambert - Time For Miracles

Righteous Brothers - UNCHAINED MELODY - GHOST

Pieces of Whitesnake "Still of the Night" (One of my friends)

Buckminster Fuller's Quote

Insight of the Day 5/1/14 - Author Unkown

"Do something today that your future self will thank you for."

uthor Unknown

7 Simple Strategies for Weight-Loss Success

Don't be fooled by the empty promises of fad diets that tout fast weight loss for minimal effort. The sure-fire way to lose weight and keep it off is to adopt a healthy lifestyle over the long term. In Dr. Arthur Agatston's book, The South Beach Diet Wake-Up Call, he explains that a lifestyle that promotes healthy habits, including keeping your home organized, planning meals a week at a time, shopping smarter, and getting more—and better—sleep can help you stay focused on your weight-loss goals and keep you motivated to reach them. By following these basic strategies, you will not only shed unwanted pounds, but feel healthier and happier overall.






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Mental Cleanse Call Recordings - Chapter 11 - The Mystery of Sex Transmutation (Emotional Energy)

We discussed some of these lessons LIVE on April 30, 2014

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http://mffaudios.com/audios/2014-04-30-3PM.htm

The recorded audio for the 8 PM ET call:
http://mffaudios.com/audios/2014-04-30-8PM.htm

Now we move onto Chapter 12.

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Eat These 9 Foods to Lose Weight Slim down by filling up your plate with these delicious ingredients.

When you think about losing weight, eating doesn't normally come to mind, but the right foods can actually help you shed pounds and reach your weight-loss goals. Here are nine foods to add to the menu that will keep you healthy, fill you up and help you slim down.

Click here to read further on the 9 foods to lose weight...............

Healthy Recipes

Caesar Salad Sandwiches Recipe

Nutritional Info (Per serving):

Calories: 401, Saturated Fat: 3g, Sodium: 793mg, Dietary Fiber: 7g, Total Fat: 9g, Carbs: 44g, Sugars: 5g, Cholesterol: 72mg, Protein: 36g

Exchanges: Starch: 3, Lean Meat: 4, Fat: 0.5

Carb Choices: 2.5

Recipe Source: Reproduced with permission from "ADA Cookbooks"© American Diabetes Association ®

Ingredients

• 6 medium roll, 100% whole-wheat
• 3 cup(s) lettuce, romaine, torn
• 1/2 cup(s) dressing, Caesar, fat-free
• 1/3 cup(s) cheese, Parmesan, grated fresh
• 1 1/2 pounds chicken, breast, cut into 3-inch strips
• 2 teaspoon oil, olive

Preparation

1. Set the oven on broil. Cut each roll in half and scoop out the dough to form a pocket in one side of the bread. Combine the lettuce, dressing, and cheese in a bowl.
2. Place the chicken strips on a broiler pan and brush with the olive oil. Broil the strips of chicken for a total of about 7 minutes, turning once. Add the chicken to the salad and pile the mixture into the bread pocket. Top with the other half of bread and

Insight of the Day 4/30/2014 - Quote by James R. Cook

"Do just once what others say you can't do, and you will never pay attention to their limitations again."

James R. Cook
1728-1779, Naval Explorer

Mental Cleanse Call Recordings - Chapter 10 - Power of the Mastermind

We discussed some of these lessons LIVE on April 23, 2014

The recorded audio for the 3 PM ET call:
http://mffaudios.com/audios/2014-04-23-3PM.htm

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Insight of the Day April 24, 2014 to April 29, 2014

"See yourself living in abundance and you will attract it. It works every time with every person."

Bob Proctor
Author and Speaker

"I don't have to chase extraordinary moments to find happiness - it's right in front of me if I'm paying attention and practicing gratitude."

Brene Brown
Scholar, Author, and Speaker

"Set a goal to achieve something that is so big, so exhilarating that it excites you and scares you at the same time."

Bob Proctor
Author and Speaker