Self-Empowerment For Reducing Stress

By Sheila Gale

Answers limit you. Questions empower you.

Research shows that empowerment has a positive effect on health.[1] When you feel empowered, you make better decisions and lower your oxidative stress levels.

We’re taught that we need to find the answer. Answers end with periods or exclamation marks. These two simple punctuation symbols leave no room for possibilities. Questions have infinite possibilities.

What if anything is possible for you?

Have you ever stopped looking for the solution and then things somehow just resolved themselves?

When something bad happens, (like a flat tire) instead of complaining, ask, “What’s right about this that I’m not getting?”

Stay in the question. This is a new way of being that keeps you emotionally healthy, which strongly impacts what foods you crave and how motivated you feel to exercise. Staying in the question takes practice, just like going to the gym and using a muscle you haven’t used before.

The key is in questioning everything in our lives.

I invite you to stay in the question.

What if judgment is the number one toxin on the planet?

What if you can look at everything as “just an interesting point of view,” without making it right or wrong, or good or bad?

What if you can stop judging you?

I have some empowering questions for you. Ask yourself these questions daily, or create your own list of questions. Trust yourself, and know that the answers are inside you.

Ask, “What else is possible?”

“What would I gain if I stopped judging myself?”

“What can I add to my life today that will expand my creativity and my bank account by 1,000%?”

“What would it take for _______to show up in my life, as if by magic?”

“How did I create this?”

“Where can I find the information I need?”

“What am I in denial of?”

“What is good about this that I am not seeing?”

“How can I experience better health?” or “How can I feel even more energetic?”

“How can I feel more joy each day?”

You can learn more from twenty-one experts on my website, Greater Possibilities for You.

Thank you for the gift of you!

Infinite Appreciation!

By Sheila Gale

P.S.: What if the Universe, (God, Allah, I Am, Buddha, Jesus, Krishna, Baha'ullah, Spirit) actually has your back? What if life’s meaning is so simple that you’ve overlooked it?

[1] Health Promotion And Empowerment

New Mind-Body Approach Frees You From Staying Overweight

Question: What is the most common New Year's resolution?

Answer: To lose weight.

All over the world, for people ages 22-82, the goal is the same. We all want to be healthy and fit in 2013, but most people will mistakenly turn to the latest fad diet or fitness program for help.

Here's why this is dangerous…

92-98% of dieters fail to lose weight long term; and worse, many diets actually make your body more prone to fat storage, making it more difficult to stay thin each year!

Have you or your loved ones experienced this? The yo-yo cycle of gaining and losing is counter-productive, emotionally devastating, and can lead to a lifetime of weight problems.

So what's the solution?

You already know that there is no one-size-fits-all answer, but a new approach to weight loss has proven to be extremely effective. Rather than focusing on overeating (which is a symptom — not the cause of weight gain), this "mind-body" approach focuses on the whole person and the root cause that "triggers" the weight problem in the first place.

Here's why I'm writing to you today…

That's why I'm inviting you to join The Mind-Body Weight Loss Summit being hosted by one of my colleagues. It is available to you at no charge.

Even if you’re not overweight, the techniques you’ll learn will help with all emotional and physical challenges. How could this be? It works because the mind-body approach shows you how to uncover the causes of disease and depression.

During this online Summit, you'll learn mind-body healing techniques from 15 different experts in the field of nutrition, meditation, tapping, emotional healing, psychology, and more.

I should mention that many of the speakers in this Summit are not vegetarian, and neither is the complimentary recipe book you get when you register. But I'm recommending this event because the mind-body approach is unique and valuable to everyone.

If you or any of your loved ones struggle with weight, depression, disease or general life dissatisfaction, don't miss this exclusive event!

The Mind-Body Weight Loss Summit (free to join)

If you’re not a video person, feel free to skip the three minute introduction video and peruse the website for information about the 15 different experts.

Warm regards,

P.S. It just takes a moment to "register" for this free event, and then you'll receive all the instructions on how to join the live classes. (And you’ll also receive two free bonuses right away!)

Click here for full details.

Vegetables That Fight the Root Cause of Belly Fat

I’m going to talk to you about something that may be a little sensitive for you…

Now we’re both adults here and I don’t feel the need to sugarcoat this so here goes—your hormones may be sabotaging your weight and beauty.

See, there are certain toxic chemicals you’re exposed to every day through no fault of your own—they’re nearly impossible to avoid unless you live in a bubble.

They’re in your food, they’re in your water, in the air you breath, and they’re building up in your body.

As you age, these chemicals trigger an imbalance called The Estrogen Effect and it can cause you to age prematurely and grind your ability to lose weight to a screeching halt.


Because The Estrogen Effect stimulates your body to store BellyFat instead of using it for energy.

Put another way—unavoidable chemicals are causing your BellyFat!

Luckily I have a simple answer that will help you FIGHT The Estrogen Effect, nourish your natural beauty, and keep you looking and feeling your best far into your golden years.

The secret comes from special class of common veggies.

They’re packed with a key phytonutrient that has the power to restore order to your hormones, burn off persistent weight gain, and could even begin to reverse the premature aging that comes with hormonal imbalance and extra body fat.

It’s really a miracle.

So what is this special class of veggies?

They’re called Cruciferous Vegetables (broccoli, cauliflower, kale, bok choy, collard greens, radishes).

And they can help you regain control of your body—and finally look the way you want naturally.

If your spouse or children aren't veggie lovers, I understand. I wasn’t a vegetable fan either until I discovered a few helpful tips that made my taste-buds sing….

5 Quick Tips to Help You Get More Vegetables Into Your Diet


  1. Get All Dressed Up: Add some olive oil and garlic, salt-free spice blends, and when you GO GREEN, GO NUTS! Raw walnuts and almonds are healthy and taste great in veggie dishes.

  2. Wash ‘em down: Juice your veggies with some fruit to add sweetness and a healthy boost of flavor.

  3. Hide—No Need to Seek: Throw ‘em in a salad or tuck them away into a casserole. You won’t even know they’re there!

  4. Dazzle Them With Color: Making the plate pretty automatically enhances the flavor of any food.

  5. Get Them All Up In Your Grill: It’s a healthy way to cook and really adds a great “backyard” flavor to your veggies.

All of these tips are a great way to start incorporating more vegetables into your meals and help you shed unwanted layers belly fat, but there’s much more you can do in addition to adding these miracle foods to your diet.

Click here if you are interested in learning more about shedding belly fat once and for all using these amazing natural solutions.

Yours for excellent health,

Joe Barton
Founder & CEO
Barton Publishing Inc.

Hypoglycemia and the Myth of Eating Frequent Small Meals

By Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
Do you suffer from excess belly fat, adrenal burnout, brain fog, or supposed hypoglycemia? If so, this article is for you.
Most people believe they need to eat frequently to avoid hypoglycemia. In fact, eating small, frequent meals has never been proven to accelerate weight loss or solve blood sugar imbalance, despite what many experts claim.
The majority of studies suggest that less frequent eating promotes more rapid weight reduction, improves growth of lean muscle mass, optimizes immune function and prevents the negative cardiovascular effects of having insulin levels elevated all day long.
What's more, most people who claim they're hypoglycemic (because they feel uncomfortable when skipping meals) don’t experience true hypoglycemia. Many of the people I’ve worked with have discovered that their blood sugar is actually high when they experience imbalance feelings… feelings they were misled into believing were symptoms of low blood sugar.
Many people do experience what’s known as “reactive hypoglycemia”, where their blood sugar plummets after being high (triggering too much insulin secretion) then going too low because of the over clearance of sugar from the blood due to high levels of insulin.

Why It’s Best to Space Your Meals Five To Six Hours Apart

The first three hours after you eat, your body produces a hormone called insulin. Insulin’s job is to clear the sugar from your blood and pass it on to your muscles and liver so they can do their job.
About an hour after eating, if your insulin level and blood sugar levels are starting to come down as they should, then growth hormone is released. Growth hormone, in the early post-meal stages, triggers the buildup of muscle protein, which is enhanced by the presence of insulin.
When insulin is activated, and when your body is functioning normally, your liver and muscles take on as much glycogen (your body’s storage form of sugar) as possible.

When Insulin is Active in Your Bloodstream, Fat Burning is Not Possible

About three hours after you eat a meal, your insulin level should be back down to where it was before your meal, and your liver begins to kick into high gear, mobilizing glycogen into blood sugar. At that point you begin to burn fats that are in you blood for energy, thus putting to good use fats that would otherwise go into storage as unwanted fat!
More than four hours after eating, growth hormone begins to mobilize fat for fuel. However, this use of fat for fuel only happens when insulin levels are very low.

Why Snacking Between Meals is Self-Sabotage

The period in between meals should be an opportunity for your liver to exercise and clear out glycogen. If you snack between meals or eat a meal too soon after the previous one, your liver’s exercise routine is blocked, thus setting you up for obesity, insulin resistance, and diabetes.
When your liver doesn’t get enough exercise, it can synthesize excessive cholesterol, leading to elevated blood lipids even if the food you eat contains no cholesterol.
If your muscles are well toned, they will use up fat between meals much faster than untrained muscles. In fact, muscle tone can provide you the energy that you need to keep going all day long.
When you eat too soon after a previous meal, insulin levels rise too soon, turning off your liver’s exercise routine, inhibiting fat burning, and causing calories to be stored rather than burned. Plus, your energy will plummet and you may suffer from food cravings.
If you consistently eat meals too close together, you’ll cause your pancreas to fatigue, your insulin receptors to become resistant, and you’ll struggle with your weight.

If You’re Hungry Between Meals

Feeling weak or hungry sooner than five to six hours after eating a meal can be due to:
  • Not eating enough at the previous meal
  • Eating too many carbohydrates at the previous meal
  • Impaired digestion and absorption
  • Being out of shape
  • Weak adrenals
  • Sluggish and congested liver
  • Exhaustion
  • Diabetes
  • Insulin resistance
  • Leptin resistance
As you can see the biochemistry supports eating meals less frequently rather than more frequently. The ideal meal spacing gap appears to be five to six hours between meals with a 12-hour period between your evening meal and morning breakfast.

Support from Experts

According to Dr. Dennis Clark, author of The Belly Fat Book:

“The recommendation of eating six small meals per day, to keep the furnace burning hot, has become dogma in some circles. However, the common advice for frequent meals to keep the body’s furnace burning hot makes no sense physiologically or biochemically.”

In the book Eat Stop Eat, Brad Pilon quotes Dr. Tim Crowe, nutrition specialist at Deakin University in Melbourne, as saying that the six meal per day diet is a “faddish dieting trend, with very little research in support of it.” Crowe notes that some research suggests that playing around with when you eat may actually cause you to put weight on.
According to Pilon, 56 percent of adults eat between two to four times a day, while 37 percent eat five to seven times daily.
The “three meals per day” eating pattern becomes more critical for keeping a low body fat percentage as you age and your metabolism slows down. This slow-down can be partly corrected by regular strenuous exercise.

What To Do if You Have Hypoglycemia

If you think you can’t space your meals because you have hypoglycemia, think again.
Get a blood glucose meter and check your blood sugar between meals.
When hunger comes on too soon, stave it off with water flavored with essential oils or lemonade made with water, lemons, and a pinch of stevia if desired.
Make friends with hunger. It can be your friend.
Hunger indicates that your body is in fat burning mode. If you learn to tolerate a little hunger and gradually increase the space between meals, you’ll be rewarded by weight reduction, hormone balance, and improved blood lipids.
Give it a try. I have had patients who only did the meal spacing when we first started working together and began to release pounds that had, up until then, been stuck for a long time.
When it comes to meal spacing and what’s best, which do you want to believe? Modern day dogma or the science of how your body works?
Ready to get your blood sugar under control and love your new flat belly, clear mind and endless energy?
Click here for instant access to five videos, each with an action step you can take right away. A 90 minute webinar outlines the steps of a complete 30 day metabolic reset that’ll double your energy, boost your mental clarity, and melt away belly fat.

Enjoy Thanksgiving with Vegan Holiday Favorites

Would you like to enjoy Thanksgiving with vegan (or raw vegan) versions of traditional holiday favorites?

If so, these resources and recipes will be a blessing for you.

Whole Foods is a great resource. Their website has an array of recipe sections including dairy-free recipes for holiday faves. Click the link below and then select "advanced search" to the right of the orange search button. You can select options such as "gluten free" and vegan and vegetarian as well as many other special options.

Whole foods market recipes

Alicia Silverstone's book The Kind Diet features yummy vegan recipes. Check out her blog for recipes including mixed winter squash soup, root vegetable cassoulet, hot apple cider, pumpkin bread, gingerbread cookies with maple cream frosting etc

The Kind life recipes

If you are a raw fooder and haven't heard of this website yet, you'll  love it. The website is an open forum so anyone can search for or post recipes.
You can find recipes like pumpkin pie to burgers on the site.

Gone Raw

Here are some recipes for Thanksgiving:
Vegan and gluten-free pumpkin pie
Raw vegan cranberry sauce
Pumpkin pie smoothie
Vegan eggnog
Vegan meatloaf
Raw vegan stuffing

Share these recipes with family and friends. There is no reason they won't like them just because they're lacking in meat and diary. If anyone gets testy about your food choices, just smile and tell them you enjoy eating the way you do because it makes you feel good. It's hard to argue with a smiling face, delicious food and a good attitude.

Dear Refrigerator: I Don’t Take You For Granted Anymore

For six years, I took my fridge for granted, never stopping to realize how quiet it is, how consistent the temperature is, or how sturdy the draws are.

I took for granted never stepping into a puddle of water on my kitchen floor. I took for granted not having to kneel down to get fresh vegetables from the crisper drawers. I took for granted the beauty of stainless steel in my kitchen.

All that changed two weeks ago, when the compressor died. All my food spoiled. A repairman came out and quoted me $669 to repair it! Even worse, the repair only included a 90 day warranty!. So I was torn between replacing it vs. repairing it!

To make this decision, I searched online for new fridges. The most affordable ones had freezers on the top. There was also a side-by-side stainless steel Frigidaire at Best Buy for $799.

That seemed like a good deal. But since I rarely use the freezer, I felt resistant to settling for anything but a bottom-freezer model.

I realized how fortunate (i.e. spoiled) I’ve been!

Amazingly, every fridge I read about (including those with freezers on the bottom) had mixed reviews. Typically, most reviews were positive. But for EVERY fridge – regardless of brand – roughly 10% of customers had major complaints.

For example… too much noise, cheaply made drawers, water leaking onto their floors, or inconsistent temperatures (i.e. one area of the fridge was too warm, but in another, food was frozen!) One person had to drain his freezer repeatedly!

I couldn’t find a single fridge without some bad reviews. So with some misgivings, I ended up repairing the one I have.

After paying for an extended warranty, I only saved a few hundred dollars off the cost of a new one. Now I have a love/hate relationship with this fridge. I appreciate how many things are right with it, yet I don't trust it to be reliable for the long haul.

I guess they aren’t made like they used to be :-(

How Touching Your Ear Can Reduce Your Appetite, Stress, and Insomnia, Creating Total Body Health

Auriculotherapy — also known as “ear acupuncture” or “auricular acupuncture” — has been gaining popularity over the past 50 years as a non-invasive but effective natural treatment for physical and mental conditions.

The concept is that the outer portion of the human ear holds a map that links to the rest of the body.  Pressure is used on these various map points to alleviate chronic pain, cure insomnia, help you lose weight, increase your libido, and offer relief from emotional stress.

Can you truly relieve pain just by touching your ear? 

The answer was discovered in 1980, when a research study was done at UCLA Pain Management Center Department of Anesthesiology UCLA School of Medicine to determine if Auriculotherapy should be considered “real medicine”. 

Over 40 patients with chronic muscle pain were diagnosed by doctors who specialized in pain management using traditional treatment and standard medical procedure.  The participants of the study were then given a second diagnoses by an Auriculotherapy physician who was not informed of their medical history. 

His diagnoses matched those made with traditional medicine with more than 75% accuracy.  This convinced researchers that Auriculotherapy was valid medicine.  There truly is a “map” of the human body on the outer ear.

When pressure is applied to certain points on your outer ear that correspond with the pain you feel in your body, messages are sent to your brain and it floods your body with biochemical pain-killers you produce naturally. 

Auriculotherapy stops the pain.  Instantly.  Naturally.

So how does it work? 

Using Auriculotherapy to Reduce Your Appetite

Obesity is an epidemic in the United States, with approximately 65% of citizens considered overweight according to the Surgeon General.  It is believed to be the root cause of many illnesses, such as diabetes and heart disease, costing our healthcare system trillions of dollars every year. 

Applying pressure to a corresponding portion of your ear – called the Hunger Point – for 30-60 seconds can reduce your appetite and stimulate weight loss. This area of your ear controls appetite, accelerates the brain’s “full” response, and releases endorphins or “feel good” hormones into your system. 

Since the Hunger Point is on the outer perimeter of your ear, you can press it with one finger, or pinch it from either side with both fingers.

Since overeating is often linked to depression and mood swings, increasing positive hormones controls your appetite mentally as well as physically. 

Nutrition and exercise are still important but appetite and mood will make your efforts more productive, improving your chances for successful weight loss.

How to Use Auriculotherapy for Stress Relief

Stress has become “common” in the hectic modern world; occurring so regularly that it becomes a habit.  You begin to accept it, even expect it. 

You cannot afford to become complacent about stress in your day-to-day life.  Stress is a killer.  Research has proven it is one of the core causes of inflammation, heart disease, ineffective immune system, sleep disorders, and even cancer. 

Applying pressure for 30-60 seconds to the Shen Men or Wonder Point regulates stress hormones, relieves tension and pain, and allows for deeper, quality sleep.

It sounds like “woo woo” science, but your body is one of the most incredibly complex organisms on the planet and you already have the ability to heal yourself. 

Your body does it all the time.  When chronic illness and pain affect your immune system and hormone levels, this natural healing process is interrupted. 

What should happen naturally, again and again, needs help.  Auriculotherapy can function as the “reset” button your body needs to stimulate healing. 

Auriculotherapy is recognized and approved by both the US Food and Drug Administration (FDA) and the World Health Organization (WHO).  It has proven to be a valid and effective at-home treatment for many illnesses.

With Auriculotherapy You Can Overcome:

=> Chronic pain in muscles and joints

=> Back and sciatica pain – including headaches, neck pain, and radiating pain to arms or legs

=> Allergy causes and symptoms

=> Weight loss – studies showed an average of 1-2 pounds lost per week just by applying acupressure on the Hunger Point of the outer ear.

=> Gastro-intestinal conditions and nausea

=> Relieve stress and anxiety

=> Insomnia – a study involving 46 cases of insomnia were treated with Auriculotherapy.  Of the 46 cases over 32 cases were cured and able to sleep more than 7 hours.

=> Boost your immune response against infection

=> And many, many more illnesses and health problems…

You can easily learn to treat yourself at home using your fingers or a narrow tipped object such as a matchstick.  Yes, this natural health remedy is that simple.

Don’t wait.  Every day you spend in pain or suffering from a condition that could be relieved with safe, natural Auriculotherapy is another day wasted.  There are no side effects.  There is no risk.  What do you have to lose? 

Want to know more?  Once you learn how to identify the reflex points on the outer ear and the simple technique for stimulating those points, you’ll be able to easily do-it-yourself. 

Click here to find out more about how you can use Auriculotherapy, as an amazing at-home therapy for pain relief. 


Health and wellness are two of the most important assets any human being can possess – and without which one cannot live a productive, joyful and meaningful life. Underground Health Reporter was designed as a daily destination for little-known, cutting-edge – and sometimes unconventional – information that can revolutionize your health…or even save someone’s life.

Internal References:
Underground Health Reporter: An Amazing, Little-Known Therapy for Pain Relief
US National Library of Medicine:  Experimental Evaluation of Auricular Diagnosis
Cancer Treatment Centers of America:  Auriculotherapy – Treatments and Technology

How To Eat Well At Restaurants, Airports, Hotels, & On Road Trips


So many people today have dietary restrictions — ranging from gluten intolerance to lactose intolerance to veganism. Special diets are so common, in fact, that restaurants have gotten used to making custom meals on the fly.

So if a restaurant doesn’t have an entrée you’re willing to eat, don’t be shy about asking for a custom meal.

Here’s a time-tested approach. Look at the menu for the ingredients in other entrees. Then ask if the chef could create a plate with just those ingredients.

For example, at Mexican restaurants, I regularly ask for a plate of romaine lettuce, whole beans, and a “double side” of guacamole — with NO rice or tortilla shell. I’ll also request grilled vegetables if available.

Some sandwich shops will let you add grilled mushrooms to any sandwich. Keep it simple so it’s not too difficult or time consuming for the chef. Here are some specific tips:

1)     Choose whole grains over flour products. For example, oatmeal is more nutritious (and less fattening) than a bagel, pancakes, French toast, or sugary cereal. At dinner, brown rice is a better choice than breads or buns.

2)     Keep healthy snacks in your car or bag. For example: fresh fruit, trail mix, almonds, sunflower or pumpkin seeds, or Lara bars. Then when you get hungry while away from home, you won’t have to resort to second-rate restaurant food or processed snack foods.

3)     Order platters, not sandwiches or wraps. At restaurants, ask for the “guts” of your sandwich on a bed of greens, not wrapped in bread. For example, when hummus is available, ask the restaurant to serve it on a bed of greens. At Mexican restaurants, ask for a plate of beans, romaine lettuce, and guacamole – no tortilla.

4)     Dress your salads with olive oil and vinegar. Or ask for lemon wedges and squeeze them over your salads.  This will save you from processed salad dressings with questionable ingredients.


If a friend invites me to meet at a certain restaurant, I’ll look for their menu online to see if they have something I can eat. If there’s no menu online, I’ll call and ask what they have that I’m willing to eat. If there’s nothing good, I’ll suggest another place.


If you try to bring a container of hummus or almond butter through security, it’ll be confiscated. (After all, garbanzo beans and almonds pose a serious threat to airline safety!) But if you bring a hummus sandwich or almond butter sandwich, you can skate through with no hassles. Go figure.

Many airports have smoothie places. Panda Express offers pretty good stir-fries. (And you can decline the white rice.)

Panera now has a “Mediterranean Veggie” sandwich with hummus and feta cheese. You can ask them to serve the hummus, cheese, and vegetables on a plate of romaine lettuce instead of a wrap.

Even some regular sandwich places offer “3 Bean Salad”, a high protein addition to any salad.

Even in cities where you wouldn’t expect it, you can improvise respectable meals. For example, the Kansas City, Missouri airport has a Mexican restaurant that happily prepared my favorite plate: beans, guacamole, grilled veggies, and romaine lettuce.


The great thing about driving is that you don’t have to worry about the weight of your luggage. So you can bring a large cooler filled with ice packs and vegetables. You can also bring canned soups, an electric hotpot, cutting board, knife, bowl, silverware, and even a crock pot, blender or Vitamix!

Best of all, you can bring all the fresh fruit, lemons, and avocados you want.

For easy “tailgate preparation”, my friend Elaina Love brings travel knives, wooden utensils, a wooden bowl, and a mini cutting board.

Bringing a blender allows you to make smoothies in the mornings.

One of our students travels with a small slow cooker crock pot. Then when she stops at a hotel/motel, she soaks her grains (steel cut oats, millet, quinoa) with water overnight. Then in the morning she has a nice hot cereal ready which she sweetens with agave nectar. She uses the fruits that most hotels have in their continental breakfast.

If you travel a lot, consider buying a Thermoelectric Cooler. You can plug it into your car’s power socket. And some models offer a separate adapter that you can plug into any electrical outlet.

Fruit is great because it doesn’t require refrigeration. Avocados turn salads into filling meals. And lemons can be squeezed over salads.


Before departing on a road trip, you can map out all the Panera's, Subways, Chipotle Mexican Grill, and/or Baja Fresh restaurants on your route.

I strongly prefer whole foods to flour products and processed foods. This makes it hard to get fed at airports and on road trips. However, here are strategies I’ve come up with…

MEXICAN RESTAURANTS are my favorite, because they all have beans, guacamole, and romaine lettuce. That’s all I need to make a meal. And some have grilled vegetables too!

Some healthy burrito places even offer brown rice and whole wheat tortillas.

But most Mexican restaurants only serve white rice. So I tell them to hold the rice and tortilla shell. (White rice and flour tortillas are both refined foods.)

I also request whole beans — not refried. The oil or lard in refried beans adds extra fat and calories.

When I insist that I only want beans, guacamole and romaine lettuce (and grilled veggies, if available), the counter people sometimes look baffled. They can’t imagine a Mexican plate without a tortilla and rice!

But why should I burden my digestive system with empty calories when I can have a plate of whole foods?

Ironically, the counterperson often charges me a very low price. Why? The plate they make me is nowhere on the menu.

I usually decline the corn chips, because most non-organic corn grown in the U.S. is genetically modified.

ASIAN RESTAURANTS (Chinese, Japanese, etc.) are my second choice. Some have brown rice.

Unfortunately, most non-organic soy grown in the U.S. is genetically modified. So if you’re a vegetarian, only you can decide which is more important: avoiding GMO food or including tofu on your vegetable plate.

INDIAN RESTAURANTS always have dishes with lentils, split peas, and chick peas.

Some Indian food is spicy, so it’s natural to “cut” the spiciness by eating it with rice. However, the buffets at many Indian restaurants include raw lettuce and cucumbers. In these cases, I combine spicy food with cucumbers instead of rice. For the reasons mentioned above, I tell them to hold the “nan” (a fried bread made from white flour).

ITALIAN RESTAURANTS. Pasta is a refined food — just like white rice. So I personally avoid Italian restaurants. To their credit, however, Italian restaurants usually have romaine lettuce for their Cesar salads.

GROCERY STORES are a good option when you’re on a road trip. So before traveling, search online for health food stores along your route, or near your destination. Then you can stop to buy refrigerated foods.

I’ll sometimes stop at a grocery store, and buy a container of hummus along with a cucumber or a bag of pre-washed salad greens. I can slice up the cucumber and dip it in the hummus.

Plus, more and more conventional grocery stores have a small “Natural” section where you can find packaged foods without the artificial ingredients. For example, you can buy a natural cereal. Or you can buy natural peanut butter and then eat it on whole wheat bread or apples.

Before traveling, search online for health food stores near your destination. Then you can stop to buy refrigerated foods like fresh greens and hummus. When traveling to conferences in Las Vegas and Washington D.C., I was surprised to find a Whole Foods Market within walking distance of both hotels.


If you’re a vegan or vegetarian, visit before traveling. You’ll find a GLOBAL directory of veg-friendly restaurants and health food stores. My friend Lara Adler does this every time she travels internationally — which is a lot — and she’s found some incredible restaurants this way.

In the U.S., visit to locate farmers markets near your destination, or on the way. You’re sure to find fresh seasonal fruits and vegetables. And at some markets, you’ll even find homemade baked goods and hot meals.

For a list of all co-ops, health food stores, and green businesses with a quick zip lookup, my friend Sasha Luci recommends


When you book your hotel room, request a mini fridge to store vegetables and other perishables. Some hotels will provide a fridge at no additional cost. But since they don’t have enough for every guest, it’s first come, first served. So reserve it in advance!

If a fridge isn’t available, ask if the wet bar in your room can be emptied out so you can store food in it.

As a last resort, bring your own cooler and fill it with fresh ice each day.

If bringing a cooler isn’t possible, use the bucket in your hotel room (the one normally used for a wine bottle).

Even if you have no fridge in your hotel room, you can bring almonds, pumpkin seeds, sunflower seeds, or flax crackers and sprinkle them on your salad. And these are easy to pack in a suitcase. You can also buy flax crackers from either of these web sites:

My friend Meredith McCarty doesn’t like to rough it all. So when she stays at hotels, if she can’t get a room with a kitchenette, she’ll bring her own hot plate, or an immersion coil for making hot beverages. Then she prepares miso soup, oatmeal, quinoa, buckwheat or millet, mochi and tea.


Pack a soft sided, collapsible cooler in your suitcase. Not only do they hold more because of flexible sides; they pack flat and are very light. Just tuck some covered containers or ziploc bags into your suitcase to hold and keep melting ice from leaking.

Nomi suggests packing a thin flexible cutting board. When traveling with two suitcases (or a companion), you can pack your blender’s carafe in one suitcase and its base in the other. Of course, fill the carafe with socks to avoid wasting precious suitcase space!

When flying in cold weather, think twice before filling your suitcase with anything that might freeze and expand. For example, I once packed a jar of almond butter and a plastic container of agave nectar in my suitcase. (The one I checked.) Fortunately, neither one exploded during transit. But I spent the whole flight worrying that the cold air outside would freeze these foods and cause the containers to burst.


Whether you’re at a fancy American hotel, or traveling in Costa Rica, it can be hard to get vegetables. (Ironically, during my trip to Costa Rica, the only restaurant I could find with a green salad was McDonalds!)

Here are some shrewd solutions to this problem:

Sea vegetables, such as dulse and sea palm, are lightweight and don’t require refrigeration. They can be rehydrated and added to any salad.

You can purchase silky sea palm, sea palm, sweet kombu and dulse from Ocean Harvest Sea Vegetable Company at; They are delicious right from the bag and easy to tuck into a purse or backpack. 

This is one of only two companies on the west coast to test their seaweed for radiation. Their test done in May 2012 showed that their seaweed was radiation free.

Kale chips. These salted, spiced dehydrated kale leaves as addictive as Doritos — but far healthier. Search Google for recipes. You can also can buy them from Whole Foods or from:

Wheat grass tablets. You can buy these in a jar from any health food store. According to the label on Pines International wheat grass tablets, 7 tablets equals a serving of a deep green leafy vegetables.

Veggielicious is a mix of dehydrated raw vegetables including Broccoli, Green Beans, Sweet Corn, Peas, Tomatoes, Green Peppers, Red Peppers, Green Onions, & Carrots. It’s lightweight and doesn’t require refrigeration. You can order it here:

When traveling by car, my friend Jill Nussinow likes to pack mason jars with newly started sprouts (and sprout tops). That way she’s assured fresh "vegetables" for at least a few days. Of course, she rinses them with bottled or filtered water, not tap water.

When traveling by plane, you can pack dry grains, seeds or quinoa, and start sprouting once you arrive. And since jars are heavy, you can sprout them in a Hemp sprout bag or one of Elaina Love’s nut milk bags. In the Vegetarian Mastery Program, we cover sprouting fully in the lesson called “How to skyrocket the nutrition in nuts, seeds, grains, and beans”.


More tips: When it comes to sweeteners, most restaurants and hotels only offer white sugar and a carcinogenic alternative — like “Sweet & Low”. So it’s smart to bring your own sweetener.

Stevia and “Organic Zero” both come in single-serving packets, making them easy to travel with. On road trips, you also have the luxury of bringing Agave nectar, raw honey, or brown rice syrup.

(In the Vegetarian Mastery Program, we cover the pros and cons of these sweeteners in the lesson called “Healthy Sweeteners: How They Stack Up”)

Do you have other tips, advice, or suggestions to share? If so, please post a comment below so other members of our community can benefit from your ideas. If we use your suggestion in our forthcoming ebook, we will credit you. So let us know how you'd like to be credited. (Provide your full name if that's what you want.)

Is Honey a Sweetener, a Medicine or an Aphrodisiac?


The first sweetener ever to be used by humans was honey. It dates back to 2100 B.C. where it was mentioned in sacred and biblical texts.

More than just a sweetener for food, throughout history, honey developed a deeper meaning for the word sweetness. It is said to have the ability to sweeten your life; specifically your love life.

In ancient times giving honey to newly weds was a popular tradition. In fact some say that the word ‘honeymoon’ stems from a tradition in which newly weds would drink mead (honey wine) for the first month after their wedding in order to sweeten their marriage.

Honey is known as the nectar of Aphrodite (the Goddess of sexual love and beauty). The use of honey is said to act as a natural aphrodisiac and is mentioned in the Kama Sutra because of that property.


Since ancient times, honey has been revered for helping people with common colds and sore throats, but in recent years studies have actually proven these long held beliefs.

In 2007 a study proved that honey (buckwheat honey specifically) outperformed dextromethorphan (cough suppressant) in suppressing nighttime coughs.[i] This is the first time honey was actually proven as a treatment.

Three years later another study further proved that honey beat out dextromethorphan (cough suppressant) as well as diphenhydramine (antihistamine) in relieving nighttime cough in children and improving their sleep.[ii]

Another long held belief that is now backed by science is that honey has the potential to help with wounds, burns and ulcers. Back in the day, honey was a conventional therapy in fighting infection up until penicillin came along. Recently though, honey has been regaining popularity and recognition for helping fight infection and heal wounds.

After a skin injury or surgery, many otherwise harmless bacteria that live on the skin can infect the wound site. For example, one type of strep can lead to long lasting wounds that refuse to heal. Researchers found that Manuka honey has been able to stop this stubborn type of strep.[iii]

According to their findings, certain types of honey might even be more effective than antibiotics!

Other studies have even shown that honey inhibits the growth of dangerous bacteria such as E. Coli and Salmonella.[iv] These findings have a lot of potential but still have to prove that the same results will occur outside of the lab.  

Raw Vs. Processed Honey:

Historically, honey was used by wealthy people who could afford it. Today you can find honey at the supermarket, minimart, even your local pharmacy carries it.

Honey has become easier to obtain, but that also means that many mainstream companies are processing it at greater lengths, which reduces its nutritional benefits.

There is a huge nutritional difference between raw honey and cooked/processed honey. Raw honey is not processed but the clear commercial honey you find at most supermarkets is heated excessively through pasteurization. If you are using honey externally for wounds you should only apply Manuka honey. The honey found in grocery stores should never be applied to wounds and can even worsen an infection.[v]

It’s also good to remember that though you have access to honey from all over the world, eating your local honey can have powerful health benefits.  Since bees gather nectar from local flora, it is believed that local honey can have a strengthening affect on the body’s ability to adapt to environmental stress.[vi]

Compared to Other Sweeteners:

In comparison to all of these other sweeteners, honey is the only natural sweetener that does not require additional refining or processing in order to be eaten.

But even though honey has proven medicinal benefits and has been around for thousands of years, that does not mean that it’s right for everyone.

If you are cautious about your blood sugar, you should  be aware of the sweetener’s glycemic index (GI) rating to understand how quickly its sugar is absorbed into your bloodstream.

Here is the GI of honey along with other sweeteners:

Honey GI is 58

Cane Juice Syrup GI is 55

Maple Syrup GI is 54

Molasses and Muscovado Sugar GI is 54

Coconut Palm Sugar GI is 35

Brown Rice Syrup GI is 25

Xyliotol is 7

Stevia GI is 0

In addition honey should not be ingested by infants younger than 12 months because of the risk of infant botulism.

Bottom line: Honey has been used as a sweetener, a medicine and an aphrodisiac for thousands of years. If you plan on adding sweetness from honey into your life, make sure you are getting raw and local.


Top Nine Exercise Mistakes Made By People Who Want To Burn Fat

By Trevor Justice and Maria Stevens, Certified Personal Trainer

Mistake #1: Eating too few calories.

It’s safe to eat 500 calories less than you need to maintain your weight. However, if you eat any less, your body will think its starving.

Then you’ll become leptin-resistant, you’ll lose muscle tissue, and your metabolism will slow down. Chances are, you’ll wind up gaining back the weight you lost.

So if you want to create a deficit of 500+ calories per day, burn the additional calories through exercise, rather than starving yourself.

To learn more about leptin, click here to download our free book, "The Secret To Being Fit Forever":

Mistake #2: Measuring your progress by weight, not by inches.

When you exercise, you displace fat with lean muscle. So losing 10 pounds could mean that you’ve actually lost 16-17 pounds of fat, but gained 6-7 pounds of lean muscle.

Since muscle is denser (i.e. it takes up less space per pound), you’re likely to lose inches and pant sizes faster than pounds.

And here’s a bonus. Muscle tissue burns more calories per day than fat tissue. So increasing your muscle mass also raises your metabolism. That means you burn more calories while at rest!

Mistake #3: Doing the same exercise routine over and over.

When you flex the same muscles the same way every time you workout, your body recognizes it as a “routine”. It becomes more efficient and hits a plateau. So you see diminished returns.

By contrast, when you challenge your body with different exercises each week, you burn more calories and get more overall benefit. You can also get this benefit by changing the order of exercises.

When your body never knows what type of activity you’re doing next, it can’t get efficient.

That’s why – in “Fit Forever In 30 Minutes” – Maria shows you a new exercise circuit each week. After the first four weeks, you can rotate through those four circuits.

Mistake #4: Trying to stick with a boring routine.

When exercise is boring, you’re more likely to quit. This is another reason to change your routine each week, or mix up the order of exercises. It’s also the reason Maria gives you a new routine each week.

Mistake #5: Not working your legs enough

The best way to burn calories is to exercise your biggest muscle group: your legs and gluteal (butt) muscles. For example, lunges, squats, and jumping jacks.

So if your workout mostly consists of moving your arms, you’re not getting the maximum benefit. This is why Maria’s workouts include lots of leg movement.

Mistake #6: Overreliance on a gym

Some people have the discipline to visit the gym 3 times per week, regardless of circumstances. But what happens when there’s a thunderstorm or ice on the roads?

What happens when you’re traveling? What happens when you’re sick and contagious? Or for whatever reason you don’t feel like going out?

Exercising with minimal equipment gives you the greatest flexibility. That’s why Maria shows you how to get a full body workout with just a set of dumbbells. If you have a jump rope or stability ball, that’s even better… but they’re not required.

Mistake #7: Resting for too long between exercises

Breathing hard indicates that your heart rate is high. The faster your heart rate, the more calories you burn, and the higher your afterburn. What’s afterburn?

It’s the increase in calories you burn while at rest after your workout. The afterburn can last from 3 to 14 hours. That’s why physically active people stay leaner. Their metabolism runs higher after physical activity.

To increase your metabolism after exercise, do more demanding exercises, and take shorter rests between exercises.

Maria’s routines create a huge afterburn for a small investment of time. The Week 3 routine, in particular, consists of interval training where you go directly from one exercise to the next, with no rest in between until you’ve completed the set.

Mistake #8: Doing exercises with poor form. 

There are two downsides to poor form. First, the muscles you’re trying to work don’t get the full benefit. Second, you could be injuring yourself. What’s an example of poor form?

Many people fail to keep their backs straight when doing pushups.

This is why Maria shows you how to do pushups with your weight on your knees instead of your feet. She also gives you safety tips like these:

V-lunges: “If this hurts your knees, don’t go down as far.”
Leg Lifts: “If this is too hard, bend your knees.
Sumo dead lift high pulls: “If your back starts to round, then only go halfway down

Mistake #9: Waiting for your designated “exercise time”

Instead of waiting for your workout, seize opportunities to burn calories during your everyday routine. Here are some examples:

•    Carry heavy groceries a few blocks.
•    When unloading your car, carry two bags at a time instead of one.
•    Chase your dog.
•    Help friends move furniture.
•    Park on the far side of parking lots, so you have to walk further.
•    Take the stairs instead of the elevator.
•    Walk or bicycle instead of driving.

To see Maria teaching a fat-burning weight circuit, click here.

Then scroll about 70% down the page.. .until you see her standing on a big red carpet. Then click play. Did this blog post serve you? If so, let us know how. If not, how can we serve you better?

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