4 Ways to Stop Sugar Cravings!

We all love a sweet now and again, but sometimes your sugar cravings get to be too much.  If you are feeling like your sugar cravings have taken ahold of your common sense and are turning you into a sugar monster then keep reading because this article is about the tools you can use to stop your sugar cravings now!

Sugar is one of the most highly consumed products in the world. Sugar has created wars, enslavement, and today, a slew of health complications as well as sugar addiction.

In America, the average person eats 2-3 lbs. of sugar every week, and much of that is done with out having any awareness of their sugar consumption.  Some of us may go as far as saying it is one of the most addictive substances on the planet.

What is sugar and why do we crave it?

When I say sugar, I am talking about white sugar, cane sugar, refined sugar, corn syrup, high fructose corn syrup……Sugar, ya know, that sweet stuff you crave after every meal.  Yup, its just an excuse to get energized quickly and easily.  

You see, our bodies have been on this planet for many years and over time they have adapted, however, some parts of our bodies still function like they are ancient.  

It is a survival mechanism to desire fast and efficient energy.  Sugar does just that for your body.  You eat it, you get energy to do other things.  What your body doesn't have the ability to remember is that not all energy is created equal.  

Processed sugars are refined to the point where they actually have no nutritional value left in them.   All they give you is fast burning energy.  These are the foods that health coaches would call empty calories.  Empty calories have no value and are totally unnecessary for a healthy body.

Fruits are a source of sugar, however, they come with a whole bunch of vitamins, minerals, enzymes, and fiber to balance out your body.  Fruit is naturally full of life. Can you notice the difference in how you feel an hour after eating a fresh apple picked off the tree VS a hot fudge sundae?  

Stop sugar cravings before they hurt your body

Is sugar making you sick? Sugar can lead to a large number of disturbances and distress in your body such as:

  • suppress the immune system
  • upset the body's mineral balance
  • contribute to hyperactivity, anxiety, depression, lack of concentration, and mood swings
  • drowsiness and a overall decrease in activity
  • hypoglycemia
  • kidney damage
  • Increased risk of heart disease
  • increase blood glucose fasting levels
  • contribute to weight gain and obesity
  • cause tooth decay
  • increase bacterial fermentation in the colon
  • etc…

4 Tips to stop your sugar cravings

  1. Eat more whole grains-  Barley, buckwheat, amaranth, quinoa…the list goes on and on.  Whole grains are a complex sugar for your body and over time, as you add these to your diet, you will start to notice that your cravings for sweets may be more out of habit than out of need.
  2. Add more greens- All the dark green leafy veggies have an abundance of minerals.  Minerals are a great way to nourish your body and put things back in to balance.  Plus, greens help to neutralize your bodies pH.  If your pH is off cravings and many other imbalances are bound to show up.
  3. Cook up more sweet veggies-  Your tongue desires all types of flavors and textures.  If your mouth is watering for something sweet have a backup list of sweet vegetable you can munch on.  Carrots, sweet potatoes, and squash are my favorites.  Sure, its not dessert but you can start to evolve out of a sugar addiction by adding more veggies like these to your meals.
  4. Take out the salt-  Have you ever heard that opposites attract?  Well, if you are eating salty food it just so happens that to balance things out your body starts to want something sweet.  If you take out added salts from your diet you just may find your sweet tooth diminishes.
  5. Check your protein intake-  If you are not getting enough protein in your diet your body will do lots of crazy things. Protein helps to keep blood glucose levels steady and it also helps in the production of serotonin.  Serotonin is typically low in people who crave sugar. It is also the chemical in your body that helps you to keep calm and happy…and give you the will power to say no to sweets!

    For vegetarians who eat primarily flour products and salads and don't eat enough beans, nuts, seeds, and other proteins,  try to get more diversity in your food choices.   There is a wide variety of nuts and beans on this planet that you can use to create more balance and fewer sugar cravings.

Give it a shot.  Let us know how it is going for you.  To stop sugar cravings takes time and commitment but the health benefits are totally worth it.  Do it for your self.  And remember, don't be too hard on yourself as you go through the process.  Every day is a new day. Celebrate your health starting now!

8 easy weight loss tips for vegetarians

With the popularity of carnivorous diets these days, weight loss for vegetarians and vegans may seem like a true feat.  The truth of the matter is that any vegetarian can loose weight if they follow a few simple tips for weight loss that many health coaches recommend.  

Many of us whom become vegetarian or vegan have the expectation that we will easily loose weight.  That is not always the case.  No matter what you eat, it needs to be what is right for your body in order to help you keep a healthy weight.  

No one diet works for everyone.  In this article learn a few easy tips for weight loss that will increasing your metabolism and help you to keeping those extra pounds off.  

1. Eat leafy green veggies is the easiest weight loss tip vegetarians

Greens are full of vitamins and minerals that keep your body healthy and help to reduce sugar and salt cravings which are some of the biggest food cravings people who are dieting experience.  If you crave less foods you are more likely to eat less foods.  

Plus, greens are low in calorie and high in fiber to keep your bowel movements regular.  This means that your digestive system will be functioning in a more efficient way and you will feel less bloating.

2. Increase the amount of bitter flavors in your diet

Bitters eaten at the beginning of a meal help you to eat less, digest better and have less gas too.  They help to activate enzyme activity so you get the most nutrition from those healthy foods you eat.  Do this and watch your waistline decrease in no time.

3. Consume the largest meal of the day at breakfast or lunch  

When do we need the most energy?  During work hours.  Eating more during the day can help you to have the extra energy you need to get all your work done during the day.  

Burning off calories when you need them the most is a sure fire way to loose those extra pounds. This tip can also help you to avoid the typical afternoon sugar low that creates lots of cravings for junk food.  

4. Never eat after 7pm

Our body’s metabolism is functioning at its highest before the sun goes down; when your sleepy time hormones to kick in. This is a super easy weight loss tip that veg or not should follow.

Plus, if you do this, you give your body more time to clean itself out between meals making your digestive system work better once it gets going again with your breakfast. It kind of like a mini daily fast that allows your body to rest. Your organs deserve some time off once in a while. Don’t you think?

5. Exercise with your full lung capacity

Many of us notice that as we exercise we open our mouths to breath rather than breathing through our noses.  This actually means that your body is now in fight or flight mode and burns calories much less effectively than if you were to be breathing through your nose.  

Sure, its good to get your heart rate up.  Do it with out the stress and your body will give you the results you desire.  So easy weight loss tip number 5 is to breath the longest slowest deepest breaths you can for at least 10 minutes a day to burn the most calories. Yoga is a great teacher in this.

6. Include more whole grains

Whole grains such as quinoa, millet, and barley are full of fiber. They also are complex carbohydrates which help to regulate your blood sugar. That means you will burn calories more efficiently and crave less sweets. Plus, whole grains are very filling and great energy to burn for workouts.  If you can, find sprouted grain products in your stores or learn to sprout your own for added nutrition and energy.

7. Add extra spices 

One of the most simple weight loss tips for vegetarians and vegans is to add more spice into your food. Spices such as ginger, pepper, cumin, and mint can all help to give your metabolism a little extra boost. Add them to your foods and drink them in teas to reap their benefits.

8. Drink more water

Your body is an amazingly smart machine that knows just what to do all the time. It also is made up of mostly water.  If you want your body to function at its best water is essential.  

Listen to your body. If you are thirsty, drink some water. And make sure its is not carbonated as carbon is what your body is trying to get rid of with every exhale.  Plus, if you drink more water, you are more likely to be able to recognize when your body is truly hungry or just thirsty.  

Bonus tip: If you are feeling mentally lethargic try drinking some water. Often times we are just a bit dehydrated.

If you take all these tips and put them into practice you will be sure to see great results. And remember, forming a new habit takes time and commitment so be easy on yourself. Try one thing at a time and see if it is right for you. Set a goal and make it a habit for 30 days. After that its a done deal!  

Colorful foods as preventative care part 2

Here we are continuing on to the second section of our article on the value of adding more color to your diet.  You already read about the health benefits of the colors red, yellow, and orange.  In this post you will discover the health benefits of green blue and purple fruits and veggies.  


Chlorophyll is the plant pigment that colors green fruits and veggies.   Green foods are usually vitamin and mineral dense. 

Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.

Lutein helps to keep your eyes healthy and bright and may even reduce the risk of macular degeneration.  Some food that contain lutein are spinach and other dark leafy greens, cucumbers, peas, celery, and green peppers.  

Indoles are found to protect against some types of cancer and can be eaten in foods such as broccoli and cabbage.  

Folate, a B vitamin used to reduce the risks of birth defects is found in an abundance in leafy greens.  

Other green foods to consider:  green apples, artichokes, asparagus, avocados, green beans, brussel sprouts, honey dew melon, kiwi, lettuce, limes, onions, green grapes, and zucchini

Blue & Purple

Anthocyanins are a plant pigment that colors blue and purple fruits and veggies. Anthocyanins, as mentioned earlier in the first half of this article, are an amazing antioxidant that protect your cells from damage.

Damage can come from pollution, stress, aging, sun, etc… so there are lots of opportunities to damage our cells and eating lots of food that contain antioxidants help more than you may want to know.

Blueberries are at the top of the list in popularity right now.  Why?  Because someone found out that they are one of the highest antioxidant concentrated fruits in the world!   Studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

Purple grapes contain resveratrol. Resveratrol, another popular supplement on the market, has strong antioxidant and anti-inflammatory properties. Studies have shown it to prevent and treat cancers.

Delicious food in this category are: blackberries, eggplant, figs, plums, prunes, purple grapes, and raisins.

Eating colorfully adds a new dimension to your plate and your health.  We have a whole world of color given to us by nature that helps us prevent disease and illness.  Lets take advantage from the inside out of all that mother nature has given us.

Colorful foods as preventative care part 1

Add some color to your diet to prevent illnesses and disease.  

Fruits and vegetables taste great and look great too.  It turns out that those pretty colors our fruits and vegetable wear are not just for show; they have loads of nutrition and immune boosting properties that nourish your body too.  The more colors you add to your diet, the more nourishment your body gets.



This color comes out in fruits and vegetable from the natural plant pigments lycopene and anthocyanins. Lycopene has been linked with a reduced risk of several types of cancer, including prostate cancer.

Lycopene is found in foods such as tomatoes, watermelon and pink grapefruit.  Bonus tip: Lycopene is most easily absorbed from tomatoes when they are cooked such as in tomatoe sauce.   

Anthocyanins are powerful antioxidants. Antioxidants help to protect your body's cells from damage, keep you looking young and your heart pumping strong. Anthocyanins can be found in strawberries, raspberries, red grapes and other fruits and vegetables 

Other red foods to add to your diet:  red apples, beets, red cabbage, cherries, cranberries, red peppers, pomegranates, radishes, and rhubarb. 


Orange& Yellow

Carotenoids is a plant pigment that naturally colors fruits and vegetable that are orange and yellow. Beta-carotene, which gets converted to vitamin A in your body, helps to keep your eyes seeing clearly, your immune system functioning at its highest and it may even reduce your risk of cancer and heart disease.  

Studies are now finding that carotenoids may be good for lowing your risk of heart attacks and make you even less likely to go blind from age (or macular degeneration). 

The list for benefits of catenoid-rich vegetable goes on and on but the best part is usually that they are so sweet to cook with.Carotenoids can be found in carrots, sweet potatoes (but don't peel the skin if you can help it),  and pumpkins, all of which are foods that can also help to reduce your cravings for sugar.

Some orange/yellow colored foods do not contain carotenoids.  Citrus fruits contain high amounts of vitamin C, and folate. Tumeric contains curcumins. They have been found in lab studies to suppress cancer cells.

Yellow and orange food examples: yellow apples, apricots, butternut squash, cantaloupe, clementines, grapefruits, lemons, mangoes, nectarines, peaches, papayas, pears, yellow peppers, pineapple, yellow squashes, sweet corn, and tangerines.

To be continued in the next post….

Add a little life to your meals with sprouts

An easy guide to sprouting at home

Have you ever wanted to try growing your own food, but just can’t find the time?  Sprouting is simple, fast, has great health benefits and you can do it from the comfort of your own home.

How Long Does Sprouting Take?‚Ä®

Quinoa sprouts can take less than a day and only a few minutes of your time. They will be ready by dinner time and can used in all the many ways you use regular cooked quinoa.   

Other sprouts such as garbanzo beans and rice can take multiple days and require more work (and should not be forgotten in a dark oven for a few extra days or they can mold.  Yes, that is the voice of experience)

The Main Health Benefit of Sprouting‚Ä®

Sprouting is often used to increase the digestibility of seed and grains. Plus, when we sprout foods, their nutrients become more bio-available. 

From your mouth all the way through your digestive tract, enzymes are breaking down your food and delivering nutrient to your cells. Sprouts have an abundance of enzymes to help predigest the food before it gets to the intestines, making your body much happier. 

Phytic acid is a coating found on many seeds and grains that stop your body from absorbing important nutrients and minerals. Sprouting can deactivate phytic acid so you can get more nutrition from your nutritious food.

How to Get Started Sprouting

There are many ways you can sprout from home. You may find the easiest method to be the glass jar. Glass jars are less likely to get moldy, easy to clean, and even easier to use. The steps are about the same no matter what you are sprouting.  

  • Buy a wide mouthed glass jar and make/purchase a screen top  
  • Add seeds and soak in water
  • Strain water and rinse seeds two-three times per day
  • Store in dark place (no direct sunlight allowed because it starts to cook the seeds)

Sprouting Methods and Containers

Certain sprouts will do better with specific sprouting methods. Other methods of sprouting include a damp cloth, sprouting bag, tray, clay saucer, or commercial sprouting machine. 

If you do the cloth method, try to use an undied, natural fiber cloth and lay the cloth on a flat surface making sure to cover the seeds on the top and bottom with the full cloth.  Buckwheat and almonds do really good with the cloth method.

Trays are great to grow greens but harder if you don't have a way to drain out excess fluids.  If you are a handy man or woman, make a craft project out of it and share your design with us!

Mucilaginous seeds such as chia and flax are amazing for our bodies but hard to sprout.   They need to be sprouted in a clay saucer.  You can get these from any store that carries clay planters.

With the big picture of the sprouting world in mind, just have fun!  Play with your sprouting methods to find what works best for you.  Be sure to follow the guidelines for seed specific soaking times and rinsing, because all seeds are different. 

As you begin to eat your sprouts you will notice that they have different tastes at different ages. It is also recommended that you lightly steam bean sprouts to kill off some potential toxins before you ingest them. The general rule of thumb is to let the sprout grow to about the length of the seed.  Let us know what you find out!

If you like this blog post, then you’ll love Lesson 20 of The Vegan / Vegetarian Mastery Program. It’s the definitive guide to sprouting, and it’s written by Steve Meyerowitz, “The Sproutman”. It includes a table showing you how to sprout 34 types of seeds, beans, and grains.

 It also includes recipes like Sprouted Wheat Nuts, Sprouted Sweet Green Peas, and Sprout Root Salad, and Sprout Vegetable Soup.

Below, we’ve included a simple guide to a few of our favorite sprouts.  Once you have tried them out, let us know what’s working for you.

Which 4 Spices Ignite More Passion In A Relationship?

(+ Other tips for a great romantic date)


The foods you eat have a dramatic impact on your mood and overall energy levels. So when planning an evening with your spouse or “special someone”, a few key ingredients can help ignite some extra passion.

Ohh, and don’t forget to eat it slowly, enjoying every bite! When you slow down, you eat less, which gives you more energy and you become more aware of your body; who knows where that could lead?

Garlic — But only if you both eat it, because it sure can do a number on your breath. Garlic contains allicin which helps lower cholesterol levels and increase blood flow to the sexual organs.   

Chilies — Chilies are hot! But really, it’s all because of this little chemical in them  called capsaicin that increases blood flow and endorphins (our body’s happy chemistry) 

Basil— Basil is thought to enhance your mood and circulation, stimulate the sex drive and boost fertility. I’d say those Italians had it going for them.

Nutmeg — It has been used in India for a long time and some believe that nutmeg can have the same libido boosting effect as viagra. So sprinkle away!


Food is an essential part of life, but not the only part. Our family, friends, and significant others are super important too. It is our connection with the people around us that make life worth living! 

And, the time we spend together is what makes our relationships strong. Here are a few more tips on how to create an amazingly bonding experience.


Plan an outdoor activity.  Let’s face it, with so many indoor jobs and activities, even nature lovers have to plan time to get outside and remember our connection to this earth. 

Being outside for even a short period of time encourages you to breathe deeper breaths. The breath is a key ingredient to letting go of stress and when you let go of stress your mind comes to the present moment, where you are most likely to bond, play, and laugh! 

I don’t know about you, but a date without fun is just well…no fun. So go for a bike ride, walk through the park, hike into a mountain, swim in the ocean, plant a tree together that you can come back to every year. What ever you choose, when you get outside together you are guaranteed to smile.


Read poetry. Poetry has long been a romantic past time.  It is emotional, thought provoking, and just plain sweet. Not only will it be fun, but you may also get some inspiration to find new ways to spread your joys to others around you.  

I suggest trying The Little Book of Vegan Poems by Benjamin Zephania. Cynthia Mosher with VegFamily.com wrote a great review of it here.


Veg Safe Wine. Wine is not always suitable for those on a plant based diet. Why? Because it is clarified after fermentation and this process may use ingredients such as gelatin made from bones, animal albumin made from dried blood or egg, isinglass that comes from fish bladders, or casein from milk.  

Click here to read VegNews’s vegan wine list.


Gift it good. While a gift is not always needed, it can be a great romantic treat every once in a while and even better if you make it. Write a poem inside a recycled paper hand-made card, make a special dessert to sweeten things up or sing a love song that incorporates some inside jokes. Whatever your creativity may come up with, make sure your honey knows how important they are to you.

With these few steps you are sure have a genuinely intimate day together.  Let us know how it goes and what you enjoyed the most in this post!

What do you think about Kevin Gianni’s Great Health Debate?

What do you think about Kevin Gianni's Great Health Debate? Post your comments below.

How To Win People Over With A Low Cost “Intro”


You might not have a degree in nutrition. But let me ask… Do you know more about healthy eating than most people?

Of if not, are there practical tips you can teach? For example, can you show people how to…

- Combine foods properly for good digestion?
- Eat well while traveling (with no refrigeration)?
- Use unfamiliar ingredients in recipes (like seaweed or tempeh)?
- Make healthier versions of their favorite comfort foods?
- Use unfamiliar kitchen appliances and gadgets?
- Navigate the local health food store?
- Read and evaluate ingredients labels?
- Determine when avocados and tomatoes are ripe?

If you can teach practical tips like these, then you're in business! Now listen closely as I reveal how I got started teaching….

First, I made a list of topics I could talk about (like the ones above).

Second, I timed the material, and found out that it was a 2-hour lecture.

Third, I advertised it for $10, but offered 50% for anyone who RSVPd five days ahead of time. (Back then I didn't have a paypal account. But that's what I'd use today).

I did most of my advertising on Yahoo groups.

If you're not a member of a Yahoo group yet, visit http://groups.yahoo.com and look for local groups you can join…. especially groups oriented towards health, nutrition, vegetarianism, or raw foods.

Today, Google groups is giving Yahoo groups a run for it's money. You can search for local Google groups here:


Once you're a group member, you can announce your lectures, classes, or anything else. This costs nothing, and only takes a few minutes once you're a group member!

Now you might wonder… how could I justify spending two hours when the attendees only paid me $5-10?

I used the lecture to win people over, and get them excited about healthy eating.

I also let them know upfront that I'd be teaching a 2-hour cooking class right afterwards — which was $45. Some people RSVPd for the cooking class ahead of time.

The rest were free to attend the lecture with no further obligation. But I encouraged them to keep those two hours open, so they'd have the option to take the class if they wanted to. Well guess what?

Anywhere from 1/2 to 2/3 of the people stayed for the cooking class.

So on a typical Saturday, I'd have 12-15 people paying me $5 to $10 each for the lecture, and 6 of them pay me another $45 for the cooking class.

Now you might wonder… did people grill me for my qualifications? Did they scrutinize my resume? Did they ask about my certifications?

No. Never. Most of them were new to the vegan diet, and understood that I was a long-time vegan with more experience.

That — combined with my belief in myself and the low cost of attending the lecture — made attending a no-brainer.
The strategy above is just one of many you'll discover in "Cooking Class Riches".
Heck, the chefs I've lined up for you are miles ahead of me. That's right. I've hand-picked eight chefs who are making serious money from classes, teleclasses, and coaching. I can't wait to tell you more.
We plan to open enrollment on Thurs, Jan 20th. Since our conference call system can only accommodate 100 people, please keep your eye on my emails, so you get first dibs.

How And Why To Build Your Email List

Having an email list of prospects is more important than having a web site. Why? Let me tell you a quick story…

Last month I met Anuradha, the woman who owns http://www.vegrecipes4u.com. The site has over 100 recipes. It has a Google Page Rank of "3", which is pretty respectable. And it gets a lot of traffic.

She wanted to promote our Mastery Program. But guess what… she has no email list.

Thousands of people have visited her site at one time or another. (Probably tens of thousands). But she has no way to *proactively* contact them.

All she can do is cross her fingers and "hope" they'll come back one day.

Now compare that to our site www.veganrecipes.com. This site has zero recipes and zero content. All it has is an email opt-in form. Yet, over the course of ten years, 23,000+ people joined our free recipes email list.

So anytime I want to promote a product or service, I can email 23,000+ people. That's the value of an email list.

If you want to sell anything – whether it's classes, teleclasses, coaching, books, or videos – you've got to build an email list.

Whether you have a web site or not, I urge you to start building an email list today. Here's the simple way. During your normal daily activities, ask everyone you see "Would you like to know when I'm teaching cooking classes?".
Or if you're not teaching yet, put it this way…. "I'm getting ready to start teaching cooking classes. Do you want me to let you know once I decide on dates?"

If the person says "Yes", then reply with "Great, what's your email address?".

As your list grows, it's important that you include each person's first name next to her email address. That's because your list will soon become too large to send using "CC" or "BCC".

Most ISPs and webmail providers only let you email 25 to 50 people at a time. When your list grows into the hundreds, you'll need to host it with a company like Aweber or iContact.

One cool thing about list hosts is that you can upload each person's first name as well as her email address. Then you can customize each message with the recipient's first name, even if you're emailing thousands of people at a time.

A more sophisticated approach is to offer an ethical "bribe" whenever someone joins your list. That's what most of the "Cooking Class Riches" guest experts do. To see what I mean, check out these sites:


Notice how Nomi Shannon is giving away a free 7 part mini-course on raw food.


Notice how Jill Nussinow offers a free subscription to her "Veggie Queen Adventures" newsletter. Plus, 5 tips for more health, wellness and happiness.


Notice how we offer a free holiday recipe collection.
If and when you do have a website, I recommend offering a bribe like the ones above. If someone doesn't know you yet, this will incentivize them to join your list.
Trevor Justice, Owner/Director










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