New Study: “Moderation” is Ineffective for Weight Loss

One of the most misused and least understood messages when it comes to weight loss is “eat in moderation”. A recent study concludes that moderation is not effective in helping people lose weight.

To kick off, there is no standard definition of moderation as it pertains to food consumption. Moderation is a relative term, and as such, it does not provide a clear, objective method to measure calorie intake. Are 10 potato chips a moderate serving? Or should that be 7? Maybe 15? Ask 3 different people and you’ll get 4 answers.

 

The relative meaning of the word moderation is based on people’s individual perceptions. In the study, a group of overweight individuals was asked what a moderate amount of cookies is. Their answers were all over the place.


People are not good judges of what a moderate amount is, and thus, conclude the researchers, should be given more precise instructions.
What do you think about the term “moderation”?

Source: vanDellen et al – How do people define moderation? – Appetite, June 2016

Marinated portobello cashew cheese burgers with herbs,sprouts & tomatoes


Marinated mushrooms:
4 portobello mushrooms

1 tablespoon extra virgin olive oil

1 tablespoon liquid aminos 

1 tablespoon maple syrup
Cashew cheese:

1 3/4 cups cashews

1/2 cup water

1/3 cup nutritional yeast 

Juice from 1 lemon

2 peeled garlic cloves

2 tablespoons miso

Pink Himalayan Salt and Italian seasoning, to taste 
Guacamole:

2-4 avocados (I use Hass)

1 juiced lime

1 Roma tomato chopped (optional)

1/2 medium red onion minced

1 Tbs pink salt

2 Tbs fresh ground black pepper

1/2 tsp chipotle powder

Toppings:

Sliced tomatoes

Fresh chopped chives, spinach and parsley 

Anything else your heart desires 
To marinate the mushrooms: rub them down with the olive oil and liquid aminos then place in your dehydrator or oven at its lowest temperature for about 3 hours, or until they have softened and darkened and smell amazing. 

Sidenote:I ate mine RAW and they were amazing!
While they are marinating, make the cashew cheese: blend all the ingredients until smooth and thick. Taste and adjust accordingly. Scoop into a bowl lined with cheesecloth and let it sit somewhere for at least 2 hours (or, if you’ve got time, let it age for a few days).
When everything is ready, spread your cheese and guacamole generously onto your mushroom tops and bottoms of the inside (like you’re spreading on a bun) and layer with herbs, sprouts, thinly sliced red onion and tomatoes. You can double-shroom it (that is now a term) if you want, and/or use fresh mushrooms instead of marinated. Note: you’re gonna have lots of left over cashew cheese. Let it sit in a quiet spot overnight then put in the fridge and eat within a week.

Eat Fruits and Vegetables, Be Happy?

New Study Links Fruit and Vegetable Consumption With Happiness

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There’s a certain jolt of joy I get from biting into a perfectly ripe peach from my local farmers’ market or slicing into a luscious vine-ripened tomato from my garden. I always thought this was a temporary high — one that disappeared as soon as the juice was dried from my sticky fingers. But according to a new study, how many fruits and vegetables we eat daily may measurably impact how happy we feel.

Researchers from New Zealand recently published a study in the British Journal of Health Psychology which observes a link between eating more fruit and vegetables and feeling happier and more engaged in life.
The study followed 405 university students for a 13-day period during which they kept food diaries and filled out questionnaires designed to measure creativity, curiosity, and other aspects of psychological health. Subjects rated statements such as “Today I was engaged and interested in my daily activities” on a seven-point scale from “strongly disagree” to “strongly agree.”

The results? People who ate more fruits and vegetables reported higher levels of curiosity, creativity, and other positive emotions. They also felt more engagement, meaning, and purpose in their lives. “These findings suggest that fruit and vegetable intake is related to other aspects of human flourishing, beyond just feeling happy,” explains University of Otago psychologist Tamlin Conner.

Importantly, the results were not only applicable across people, but also across time. In other words, on days when participants ate more fruits and vegetables, they felt better than on the days when they skimped. That’s some pretty immediate feedback from the body!

While it’s possible that feeling more positive causes people to eat better rather than the other way around, researchers suggest the micronutrients in produce, particularly vitamin C, might be at work. Vitamin C helps the body make dopamine, a neurotransmitter that plays a role in motivation and engagement. Another factor could be that eating fruits and vegetables helps reduce inflammation, which may improve mood.

This is just another reason why growing your own produce makes sense. When it’s steps from your door, there’s no reason not to include healthy food in all your meals. I know from experience that gardening isn’t always easy, but there is something that can make it easier. Tower Garden!
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Tower Garden is a highly efficient aeroponic growing system that allows you to grow a lot of produce in a little space. It has quite a few advantages over traditional gardening. First, it grows produce in about half the time of soil-based agriculture. Second, it uses just a fraction of the water and soil, so it’s an ecological alternative.

Third, its compact design fits in just about any sunny spot outdoors (think patios, rooftops, terraces, balconies, decks, or porches), and assembly is easy. Fourth, there’s no weeding, tilling, kneeling, or getting dirty. Fifth, because it’s designed to last a lifetime, Tower Garden is actually a better long-term value than store-bought produce. And with this new research, who knows? It could even make you and your loved ones happier.

Have you ever thought about the relationship between your diet and your mood? Have you noticed a happiness lift from eating more fruits and vegetables? Share your experiences in the comments below.

It’s as EASY as 1-2-3

DIET – This word is not allowed at my house, the first three letters spell DIE.  Which is what you feel like when you change your food habits!

I am guest posting over at http://simplerecipebox.com, thanks Heidi for having me over, you are a blessing and it is a pleasure.

The topic of discussion is Meal Planning; how to follow a 60/40 lifestyle. 60% Raw food, and 40% cooked, alkalizing food.

As a family of seven you might wonder where, how, or even why we would choose to eat in a way that some might say; could cost a fortune, is inconvenient, or too hard.  It’s all in perspective, I had to wrap my brain around the idea of changing, not just my food habits, but our way of living. You see, change doesn’t come naturally, to most people. We were programmed to eat or behave in a manner of convenience based on our situations. So, it became very clear to me that I needed to change my way of thinking in order to provide the most healthful, yet convenient, and cost-effective way for my family to live.
So, I devised a simple PLAN:
It’s as Easy as 1-2-3

Step 1.  Meal Plan – Spend two days of your week, no more than 1 hour each, to plan your meals for the month. Use only 10 recipes for the entire month, then rotate them throughout the weeks to feel as though you have a variety. Create a shopping list according to your recipes for week 1 only. This will be cost effective and time effective. 

 
Step 2. Commit – Commit to replacing one “unhealthy” food in your families lives a week. Ex… Substitute white sugar for AGAVE, or COCONUT PALM SUGAR. Make this commitment for 90 days, and I guarantee you’ll see and feel a difference in both you and your family. This change in our lives immediately made a difference in my children’s behaviors. Less aggression, more focus (which is key for homeschooling), and sleep through the night.
 
Step 3. Take action – Involve your family in this new healthful way of living. Ask your kids what their favorite meal is and then substitute some of the ingredients to accommodate this change. (See recipes on meal plan)
 
You’ll notice on my MEAL PLAN I have named the days, this is to get the family excited for the meals I have planned and to also have them help with the planning, prepping and creating. You never know, you may have a budding chef among you!
I’ve included a sample of a weeks worth of menu items that I’ve planned for my family of seven. There is very little variety. That’s on purpose. The more we have, the less content we become. If I offer to many choices, then it becomes more difficult and defeats my purpose.
The key here is to do what works for your family. This Weekly-meal-planner is an example of a 60%/40% MEAL PLAN that works for my family. And, not all people are one-size-fits-all, so I have outlined just a sample of what we do to offer you encouragement, with easy to follow recipes, to implement this into your lives.
Let me ask you a question, how do you eat an elephant? That’s right, one bite at a time. So, understand that in making a lifestyle change, whatever that change is, is not going to happen overnight. When you develop a plan, commit, then take action, your plan will be successful!
Rawfully yours, Jackie Reiter
Simple Organic Solutions for EVERYDAY Life