It can be difficult to feel safe during the holiday eating season.



Holiday Eating Temptations?

By Joan Kent

Most of us want to feel safe, maybe even more so at holiday time. If you have food addictions, though, it can be difficult to feel safe during the holiday eating season.

Everyone knows the holiday eating brings food temptations. It’s simply accepted that we’ll eat those foods, gain weight, and set the same weight-loss resolution we set last year and the year before.

Making this worse is how constant the temptations are – every day, all day, even more than usual. Seasonal stresses don’t help, either: long lines, crowds everywhere, parties, the financial pressure of holiday gifts, lots more.

These stresses can – and do – lead to emotional eating. And if we feel we about give in to emotional cues, the tempting foods are right there.



The Worst Holiday Stress?


Family pressures may be the worst. Who’s the “food pusher” in your family?

A client of mine had food battles with her mother all season long. Mom would make the holiday eating treats she knew her daughter loved.

My client told her mother she didn’t want the treats because she was trying to lose weight. She told mom not to have them, either, because they were unhealthy.

Well, mom never changed her behavior and kept pushing the homemade treats. My client never developed better arguments. It took me a while to realize my client wanted to lose the battle. It was her “victim” excuse to eat holiday foods.



What Can You Do Instead?


Let’s assume you want to win this holiday eating season. Here are suggestions to help you feel safer.

  • Set your health goals right now – weight loss, health, better moods, more energy. Make December your Health Month.
  • Refuse to eat junk that will sabotage those goals.
  • Exercise every day. I use effective 10- to 12-minute high-intensity interval (HIIT) workouts that anyone can fit into a busy day.
  • Don’t take food home from holiday eating parties, even if it’s offered repeatedly.
  • If you can’t refuse the food, stop at the nearest trash can on the way home and toss it. DON’T take it home and pretend you won’t eat it.
  • If you go to a potluck, bring a healthful dish – salad, roasted veggies, fresh fruit and nuts for dessert.
  • Focus on family and friends. Make others feel safe for the holidays. Send prayers of healing and love to all you meet.



Yes, this will take discipline. BUT!


Temptations will tempt you less because you set solid goals. December will feel safe. And you’ll feel safe.

“Every day you push a little harder, eat a little better, maybe go to bed a little earlier.” – Jonathan Horton, gymnast

Worried about the holiday eating and your health? I’d love to help. Just visit and grab your free Empowered Eating Consult. Discover how easy it can be to make small changes that bring huge results.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood and Transform Your Health.





Most Common Mistakes Made While Losing Weight.Image result for Most Common Mistakes Made While Losing Weight.

By Jackie Tay


The moment you want to lose weight. You know that it is necessary to eat healthier and exercise more. You start full of energy and discipline, but it is always more difficult than you initially thought.

That belly just gets in the way and the pounds don’t fly off at lightning speed. Keeping up with your new lifestyle demands a lot from you. How can you continue to maintain this and prevent the most common mistakes while losing weight?



The most common mistakes made during weight loss.


The first mistake during weight loss that many people make is counting calories. Most people see losing weight as a punishment. Which means they can eat fewer calories. It even goes so far that most people write down what they eat; and how many calories are in it.

In a strict food diary, you keep track of what you ate for breakfast, lunch, and snacks.

The snacks are not allowed, so write them down as little as possible.

The problem with this kind of food diary is that it doesn’t really work to lose weight. It only makes you aware and maybe even stressed about what you eat in a day. Or during the holiday eating extravaganza.



Eat fewer calories.


The big problem with reducing calories is that in the long term. It is impossible to get less than 1200 calories. Just like holding your breath, lowering your calories cannot be sustained.

It is also not realistic to lose weight. Because it is necessary to avoid the right calories from your food. You need a balance of the right nutrients before you can lose weight successfully.



Fat-free food.


We get to see the same message again and again in different advertisements. Fat is unhealthy and therefore we must eat low-fat foods. Fats cause the veins to sit up and increase the risk of cardiovascular disease.

The unhealthy fat that you eat is immediately converted into body fat. This reasoning is wrong. The above story seems very logical but that is not the case.

It may sound silly, but it is perhaps the most important nutrient during weight loss. Fat may contain 9 calories per gram, but it is better for your body than sugar.

Fat does not disturb your hunger mechanism. By eating fats your body will become fuller faster and you will eat less. In addition, low-fat meals are tasteless. Food producers add sugar to give it more flavor. Sugar is a real fat thickener that makes you eat more. Low-fat or fat-free food does not help you lose weight.





In every magazine about health and weight loss, there are several articles about the many benefits of running. Running is healthy and will help you fight disease and help you get a tighter body.

That is of course true. By exercising you speed up the heartbeat, this is healthy because it strengthens your heart and blood vessels. However, when losing weight, running is not recommended due to the following reasons.

  • By making the same movement every day you increase the risk of hurting your joints. Especially if you must carry a heavyweight, this is very bad for your joints.
  • By exercising your body makes a stress hormone, cortisol. If you exercise for a long time, your body will produce a high level of cortisol. This high cortisol reduces your fat burning.
  • By running for a long time, your blood sugar level is greatly reduced. After exercise, it is so low that it is necessary to supplement it quickly. The quickest way to supplement this is to take a sugar-rich drink or eat something sweet.

This is the reason that you always feel like eating sweet things after exercise. Exercising is healthy for your body. But the best sports are short intensive sports of around half an hour.



Carbohydrate-rich food.


The products that you should avoid when you lose weight are carbohydrate-rich products. It is not the only food that makes us overweight.

But we eat too many carbohydrates a day. Carbohydrates are found in bread, rice, potatoes, pasta, noodles, rusks, crackers, and crackers.

These carbohydrates are processed into sugars in your body, these sugars increase your blood sugar levels enormously.

Your body produces the hormone insulin through these sugars. This hormone processes the sugar from your blood. This process causes a sugar crash. After your body has processed this you get hungry again and the circle starts again.

If your body makes this circle too often, your body cannot make it anymore. This will ensure that your insulin becomes resistant.

This insulin resistance is the cause of type 2 diabetes and prevalence. So, avoid carbohydrates as much as possible.



Start at the right moment.


When we start something we always want to do well. We are waiting for the right moment. If this moment comes, you know for sure that you are going to do it right. The problem with these kinds of intentions is that there is no right moment. It never comes true.

It can sometimes take weeks, months, or years before you take steps. It’s okay to enjoy it once at a birthday or party. These are no reasons not to start a healthy lifestyle today. Just start today and discover how far you get.



Start losing weight today.


If you wait for a perfect moment you will never act. If you just start, you will see that you are going much further than you initially thought.

Do not wait for the right motivation, trust that if you start today. You will automatically develop this motivation.

Successful weight loss is choosing a good program, developing a healthy lifestyle. And continuing this until it becomes normal to eat this way.

Always choose a program or method that you trust and just go for it. Start today and make no more mistakes while losing weight. And ensure a slim, fit, and healthy body.

If I could show you a way how to lose 5 pounds in 12 days. Would get better at using  a revolutionary new diet system. That not only guarantees to help you lose weight. And promises to help you lose more weight faster. Then anything else you’ve ever tried, would you be interested to find out more?






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Don’t Allow Guilt to Sabotage Your Weight Loss

By Ann Musico


I do not believe there are “good” and “bad” foods. There are foods that are good for you. Specifically, in that, they nourish you and agree with your make up. And there are choices that are better for you than others.

But I don’t believe in demonizing any foods or making any foods off-limits. That’s a sure way to make them irresistible.

In her book, Today is Still the Day. I talk about using the right words to help you make the best choices. Instead of saying “I can’t eat that” I suggest you say, “I don’t eat that.” Or “I choose not to eat that now.” That immediately empowers you. By putting the power in your hands and makes a huge difference.

I also believe if you eat as clean as possible, choosing the highest quality. One-ingredient foods that agree with your specific. Makeup 80-90% of the time, the other 10-20% will not make a difference. So that brings us to the subject of guilt, an extremely powerful and toxic emotion.

We all eat the cake and cookies occasionally. When you have a day or two of indulgence, like over Thanksgiving or Christmas.

Do you eat those special treats with gusto and relish every bite; or do you feel guilty with every mouthful? It makes a difference as to how those foods affect your body.



All food is neutral –


Neither good nor bad. And you have permission to enjoy any and all foods, in moderation, without beating yourself up. Each choice is yours alone and those labels often; do more harm than good in the long run.

This research found people who associated chocolate cake with guilt vs. celebration reported less healthy eating habits. And lower levels of perceived behavioral control. Over healthy eating when under stress. They were also not found to have a positive attitude toward healthy holiday eating.

Guilty feelings related to certain foods. May cause people to eat more than they would want to in higher-stress situations.

Therefore, changing your mindset toward food may help with your weight-loss goals. Your mindset about the food you eat affects how well it nourishes your body.

Enjoyment of your food prompts the parasympathetic nervous system. To trigger the relaxation response.

This also relaxes the muscles in the gastrointestinal tract. And increases digestive juices, which improve your ability to digest fully.

Food is fuel and nutrition, but it is also meant to be savored and enjoyed. It shouldn’t cause guilt and anxiety.


Do certain foods cause you to feel guilty when eating them?


Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a “3-D Living Program.” To assist her in coaching clients in achieving vibrant health and wholeness – spirit, soul, and body.

Visit her website at  To learn more about the “3-D Living Program,” her book. Today is Still the Day, as well as the coaching packages she offers. Subscribe to her free monthly newsletter; and weekly email messages.







The Ethnoherbalist Review of Phytochemicals -




The Top 6 Phytochemicals Found in Food

By Bonnie R Giller


There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients. Are naturally occurring chemicals found in plants (hence the Phyto-).

They are the compounds that give fruits and vegetables their vibrant variety of colors. Smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine. How many types of phytochemicals there are!



Phytochemical Basics.

There are literally thousands of phytochemicals out there. And scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals. Is to eat a diet full of a variety of types of fruits and vegetables.



There are 6 phytochemicals scientists have spent the most effort researching:


  1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and plays a key role. In maintaining a healthy and strong immune system.
  2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.                                                                                                                                 
  3. LUTEIN is found in green leafy vegetables. Such as kale and spinach, as well as cruciferous vegetables. Such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health. And may help prevent macular degeneration.               
  4. RESVERATROL has been making the news with its antioxidant properties. For the prevention of cardiovascular disease. And decreasing overall systemic inflammation. Have you heard how dark chocolate and red wine are healthy? That’s because they’re good sources of resveratrol.                                                                                    
  5. ISOFLAVONES block estrogen from entering cells. Possibly lowering the risk of ovarian and breast cancer, as well as protecting against heart disease. By reducing blood clotting and cholesterol levels. Soy foods are high in isoflavones, but they’re also found in other legumes.                                                                                                      
  6. ANTHOCYANIDINS are the deep red and blue-purple pigments in blueberries. Blackberries, red onions, and radishes, to name just a few. Anthocyanidins help maintain a healthy circulatory system.



Some lesser-known phytochemicals include:


  • Saponins: Interfere with DNA replication, preventing cancer cells from multiplying. Found in beans, legumes, garlic, oats, and asparagus.
  • Flavonoids: Inhibit the aggregation and adhesion of platelets in the blood; inhibits the oxidation of LDL. Found in orange and grapefruit juice, tea, onions, soy, and red wine.
  • Allyl sulfides: Stimulate enzymes that detoxify cancer-causing substances; cholesterol-lowering and anti-hypertensive heart health functions. Found in vegetables in the onion family, such as onions, garlic, leeks, chives, and shallots.
  • Indoles: Increase the conversion of estrogen to its inactive form, possibly reducing breast cancer risk. Found in brassica vegetables: broccoli, cauliflower, kale, Brussels sprouts, cabbage, kohlrabi.
  • Quercetin: Acts as an anti-inflammatory and can relieve allergies and fight infection. Found in tomatoes, oregano, apples, onions, and lettuce.



In Conclusion.


You probably don’t need even more scientific research. To tell you a diet rich in a variety of fruits, vegetables. And legumes are the best bet for good health, but phytochemicals are another reason.

To ensure you’re holiday eating spree has a wide variety of different foods. So, get out there and feed your body with phytochemicals!

Bonnie R. Giller helps chronic dieters and people with medical conditions. Like diabetes break free from diets and food rules. So, they can make peace with food. And change their relationship with food and their bodies forever.

She does this by creating a tailored solution. That combines three essential ingredients, a healthy mindset; caring support, and nutrition education.

Bonnie is a registered and certified dietitian nutritionist. Certified diabetes educator and certified intuitive eating counselor. Learn more about Bonnie and her nutrition services at 





Researchers now say there is a link between lung cancer proton therapy



Lung cancer new study suggests proton therapy.


When treating lung cancer with radiation therapy. There is a significant concern that the treatment dose will expose the heart to excess radiation. One way to avoid this unnecessary radiation is by using proton therapy, a more precise form of radiation therapy as compared to traditional radiation therapy (x-rays/photons).

Researchers now say there is a link between lung cancer proton therapy. And a reduced risk of certain heart diseases, including mini-strokes and heart attacks.





The findings of a new study from Penn Medicine. Have presented at the American Society for Radiation Oncology’s (ASTRO) annual meeting in October by Timothy Kegelman, MD, Ph.D., chief resident in the Department of Radiation Oncology in the Perelman School of Medicine at the University of Pennsylvania.

Meanwhile, Kegelman and his team of researchers followed more than 200 patients. Who underwent either proton therapy or traditional radiation therapy for locally advanced non-small-cell lung cancer.


The retrospective trial specifically looked at the percentage of patients who experienced cardiac side effects. Including transient ischemic attacks (mini-strokes), myocardial infarctions (heart attacks), atrial fibrillation, coronary artery disease, heart failure, and stroke.





With a median follow-up period of just under two a half years, the study found a significant difference in the incidence of mini-strokes. Just 1.1 percent of patients treated with proton therapy experienced a mini-stroke, compared to 8.2 percent of patients treated with traditional radiation therapy.

“This shows us another potential benefit of proton therapy for lung cancer patients,” Kegelman said. “We know proton has the ability to minimize radiation doses to surrounding organs like the heart. And these latest findings suggest that sparing correlates with fewer cardiac problems compared to conventional therapy.”

The authors of the study also pointed out a reduction in the incidence of heart attacks for proton therapy patients; although they were careful to note it’s not a statistically significant difference. Furthermore, Nine percent of traditional radiation therapy patients experienced heart attacks during the follow-up period, compared to just 2.3 percent for the proton therapy group.

Researchers say there was no difference in the number of cases of atrial fibrillation, coronary artery disease, heart failure, or stroke.





The Penn Medicine study is the first of its kind to suggest proton therapy is more beneficial than intensity-modulated radiotherapy (IMRT), a widely-used form of traditional x-ray radiation therapy when it comes to reducing the effects of radiation to the heart.

It provides a promising starting point on which researchers can build. Kegelman and his team continue to compare the effects of protons and photons on cardiac events by looking more closely at the severity of heart-related side effects, as well as the radiation dose to specific parts of the heart.

“ While these findings are promising and add to growing evidence. Therefore, more research will help us better determine and understand how treating with protons may reduce cardiac event risk,” noted Kegelman.

Much of that research is expected to come within the next two years when an ongoing prospective trial is completed. A large, international phase III clinical trial comparing proton therapy to photon therapy for lung cancer patients has been underway since 2014.





The authors of the Penn Medicine study expect this trial. Which is scheduled to end in 2022, to show that protons reduce heart-related disease and death. Therefore, will translate into a higher cure rate.

Ultimately, the findings of this new study, along with future research including the phase III trial. Will allow radiation oncologists to better understand how to maximize radiation doses to lung cancer cells. While minimizing the risk of exposing the heart to unnecessary radiation.

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