Eat More to Lose More:
The Non-Diet Weight Loss Nutrition Class Intro
All content, recipes, photographs, and design copyright Annaliisaâ€™s Organic Kitchen 2014. All content in Non-Diet Weightloss Workshop is for information purposes only and is not intended in any way to be a substitute for professional medical advice, diagnosis, or treatment. The author is not a medical doctor and may not be held responsible for any adverse effects or consequences resulting from the use of any recipes, suggestions, or nutritional information. Readers should consult appropriate health professionals on any matter relating to their health and well-being. No part of this publication may be reproduced or transmitted in any form, electronically or mechanically, including photocopying, recording or by any information storage and retrieval system, without written permission from the author.
Table of Contents:
Guide: Healthy Eating Habits for Optimal Weight 30
Building Blocks of Optimal Health 4
The Non-Diet Healthy Eating Plan 31
Holistic Nutrition Philosophy 4
Top Food Choices for Non-Diet Weight Loss 32
Why Organic? 5
Chromium Rich Foods 32
Dirty Dozen List and Tips 6
Iodine Rich Foods 32
A Little Intro 7
Bitter Foods 32
Unhealthy Weight 8
Thermogenic Foods 32
Ways to Measure Up 8
Vitamin B Rich Foods 32
Exploring the Root Causes of Unhealthy Weight 10
Fermented Foods 33
The Liver Connection 11
The 3 Superstars of Weight Loss: Hemp, Flax, and Chia Seeds
Low Serotonin Theory 11
and Other Beneficial Fats 34
Best Protein Choices 36
Carbs That Won’t Bloat 37
Thyroid Health 13
Some Fruits to Love 38
Leafy Green Vegetables 39
Set Point Theory 14
Insulin Connection 15
Other Beneficial Ingredients 40
Lifestyle Recommendations 16
Special Herbs and Spices 41
Strong Support System 16
Top Foods to Avoid 42
Success Journal 16
Essential Supplements for a Healthy Lifestyle 46
Supplements Explained 47
Multi-Vitamin/Mineral with B-Complex 47
Healthy Sleep 18
The Power of Positive Thoughts 19
Vitamin D3 47
Positive Affirmations 19
Emotions, Craving and Food Addictions 20
Maca Root 48
Essential Oils 22
Bee Pollen 48
Feeling Worse Before You Feel Better 23
What Makes Up Our Food? The Importance
of Macronutrients and Micronutrients 24
Protein Powder 50
Basic Equipment for a Healthy Kitchen 51
The Healthy Pantry 52-53
Fats – The Good, The Bad, and The Ugly 25
Meal Plan Explained 54
Healthy Fats and How to Use Them 26
The 7 Day Meal Plan for Non-Diet Weightloss 55
The Fourth Secret Macronutrient – Fibre 26
Shopping List 56
Determining Your Macronutrient Needs 27
Recipe Index 57
Water – Gateway to Health and Weight Loss 28
Optimal Digestion for Optimal Health 29
References 110 Thank you! 111
Building Blocks for Optimal Health Whole Organic Food
Love & Gratitude
Healthy Happy You
Herbs & Supplements
Annaliisa’s Organic Kitchen: Philosophy I am here to help you sort through the media-driven health hype and guide you towards a well-researched, nutritionally sound way of living. Holistic health integrates and honours the physical, emotional, environmental, and spiritual aspects of an individual’s life. It’s not just about what you put into your body. Emotional standing and spirituality have a dramatic effect on the health of an individual. The mind has the power to heal and cause illness. It is in the hands of the individual to find harmony among themselves and to always keep a positive frame of mind and attitude, to maintain wellness. My aim is to unify the physical, nutritional, environmental, emotional and spiritual components of my client’s life. 4
A Little Intro In no period throughout our history has our nation been more concerned and confused about the subject of diet and nutrition. No fault of our own, as highly marketed diet fads make enticing promises and the dependence on fast food and overly processed nutritionally void food has become a staple diet for many. All the weight loss products and supplements of the moment can be overwhelming and confusing, but mostly, they are unsustainable for long term health and optimal weight. From low-fat, to no-carb, to high animal fat/protein diets, we have seen (and tried) them all! The conclusion? Maybe a short term weight loss, most likely followed by a frustrating weight gain. An estimated 80-90% of people who lose weight on fad diets regain their lost weight, and usually even more. Repeated weight loss followed by weight regain may be unhealthy, as it has been associated with increased heart disease risk factors and bone loss in some studies.¹ We need a lifetime plan that includes whole foods, regular exercise, positive attitude and a healthy spiritual life. The fact is that nutrition is not an exact science. It’s a science that’s gotten very complex with a continual flood of new information, sometimes insightful, but mostly propaganda. No one diet is right for everyone all the time. The partial, fragmented, unwholesome, chemically tampered-with foods that make up the standard North American diet will not support a healthy life. To reach an optimal and healthy weight will require finding your balance. It isn’t a ten day, two month, or a year program. It is a lifestyle that requires effort. Every decision you make, big or small either moves you toward health and balance, or away from it. Every small step counts. There are no beginnings or ends, there is only the present moment. You choose. In this workshop, we will take a look at some of the root causes of weight gain, which include sleep patterns, hormones, digestion, emotional health, and the mind, body spirit connection. It is all interconnected and works in synergy. When one aspect of our lives is out of balance, we are bound to pay for it with our health in one form or another. The most important part of a healthy lifestyle is of course your food! The focus here is to create a cooking environment and eating patterns that support a healthy balanced lifestyle. The aim is to add more healing whole foods to your diet and make healthy substitutions for everyday staples. It isn’t about counting calories or feeling restricted or deprived. It’s about feeding your body with the right type of energy so that you feel satisfied, balanced and healthy. So let’s get started!
The journey to health always starts with knowledge, self-empowerment and taking action to feel positively fabulous!
Water: Gateway to Health and Weight Loss Water consumption is vital to maintain optimal health. Water is the solute in which the nutrients and wastes need to travel. By water, I mean pure filtered and distilled water. Tap water contains microorganisms like bacteria, parasites, viruses, heavy metals, organic chemicals like nitrates and asbestos, among other toxins.
Why is water consumption important? •Water – beyond all substances, is unsurpassed in its ability to heal. Total body water content averages 60% of body weight in young average-weight men and is slightly lower in women at approximately 55%. Since Approximately 8% of body water is in the bloodstream, water is the carrier of repair substances to the injured sights in our body. •Water is needed by kidneys and colon to eliminate toxic wastes •A mere 5% drop in water levels in the body causes 25-30% loss of energy •Mild dehydration can cause the metabolism to slow down by 3% •If you consume coffee, you need additional water because has diuretic properties which cause more excretion of fluid. Remember: for every cup of coffee you consume, you need two cups of water to replace the fluid loss •Our water needs increase with pregnancy, exercise, hot climate, mental or emotional stress, and during illness where loss of fluids is a concern
What happens when our bodies don’t have adequate amounts of water? •Our energy levels drop •We suffer from poor digestion, constipation, low hydrochloric acid production, and the liver not being able to metabolize fat into usable energy – this all leads to weight gain!! •Water is also needed to metabolize fat – the body requires more water to metabolize fats than proteins and carbs – therefore dehydration slows down fat-burning •Poor lubrication in the joints from lack of water can lead to arthritis •Lack of fluid can also cause edema and high blood pressure •When our cells lack water, the body compensates by producing extra cholesterol to protect cells from dehydration •Can also lead to higher levels of histamine which can lead to allergies and lowered immunity •Thirst can disguise itself as hunger, pain, cravings...
Tips to increase your water intake: •Drink out of a straw – it goes down faster! Preferably a glass or stainless steel straw. •Herbal teas can count towards your water intake and have wonderful health benefits. Try fresh mint, fresh ginger root with a dash of stevia. You can also make flavoured ice tea with a blend of fun herbal teas with a dash of sweetener. •Add lemon, lime, mint or cucumber to water to give it natural flavour
Essential Oils Essential oils are volatile and liquid aroma compounds from natural sources, usually plants. Essential oils are used in a variety of ways, and include aromatherapy massage - where the oil is absorbed through the skin - and vaporization where the essential oil molecules enter the bloodstream via the lungs. Essential oils can also be applied topically but usually need to be diluted to avoid irritation. Aromatherapy and essential oils helps with two important aspects of weight loss. First, they help to manage feelings of hunger and cravings that can spiral out of control. Secondly, they can help to mitigate some of the factors that contribute to weight problems in the first place, such as feelings of stress, depression, and anxiety over life’s problems.
Research has shown that your sense of smell is closely related to your appetite. Feelings of satiety, or satisfaction and even feelings of fullness can be affected by your sense of smell. When you inhale the scent of an essential oil, its microscopic molecules have a direct effect on your brain’s hypothalamus, where the satiety center, which controls feelings of hunger and fullness is located. The satiety center interprets the signals that are given off by these molecules as a signal that you have had enough to eat. This incredible trick allows you to curb cravings and suppress an out of control appetite. By simply inhaling the scent of certain essential oils for five minutes or longer, and you’ll notice a decline in your appetite. Be sure to inhale for at least five minutes; smelling the scent for a shorter amount of time can actually increase hunger and stimulate your appetite. Grapefruit extract is considered a strong appetite suppressant. Inhale when feeling hunger and cravings. ³⁰
Peppermint Peppermint is a great digestive aid. According to Dr. Alan Hirsch, MD, peppermint has the ability to directly affect the brain's satiety center, the ventromedial nucleus of the hypothalamus, which triggers a sensation of fullness after meals. This may contribute to weight loss.
Subtle and uplifting. It may help to relieve stress, tension, and anxiety. Lowering stress is important since it may affect weight loss. It is also calming and may also provide hormonal support.
Highly sought after for its calming effects. It can effectively minimize irritability and nervousness, calm the mind and promote relaxation.
Optimal Digestion for Optimal Health As mentioned in the Root Causes of Weight Gain section of this workshop, digestion plays a very significant part in weight loss and overall health. Certain eating habits, like drinking cold water with meals, improper food combining, and eating on the run can contribute to digestive issues. Here are some tips and tricks you can implement every day to improve your digestion and eliminate some of those unpleasant symptoms that go along with poor digestion! 1. Practice proper food combining. (See chart below) 2. Add more enzyme rich raw food to your diet (raw fruits, vegetables, sprouts) These are foods that are rich in enzymes that help to break down your food and lessen the burden on your digestive system. They also contain the vitamins and minerals that that act as co-enzymes to help break down food. 3. Add more fermented food to your diet which helps to increase good bacteria in the gut. 4. Don't drink when you're eating. It can eliminate some of the digestive juices needed to break down
food. Avoid drinking large amounts of water for 30 minutes before and an hour after meals. 5. Supplement with digestive enzymes and probiotics when necessary. 6. Eat mindfully. This means chew your food (your stomach doesn't have teeth) and don't eat on the run. 7. Cantaloupe and melons should ALWAYS be eaten alone 8. When proper food combining is limited, eat all carbohydrates first and protein last.
Excellent High starch And Non-starch vegetables Ex. Potatoes, rice, legumes, bread, pasta with salad High-protein and Non-starch vegetables Ex. Meat on salad Healthy oils and all types of vegetables Ex. Salad or vegetables with dressing or sauce
Good High-starch and Healthy Oils Ex. Rice and beans with salad dressing or sauce
Poor High-protein And high-starch Ex. Meat and potatoes
High-protein and fruit Ex. Meat with fruit salsa High-starch and fruit Ex. Toast with fruit
*Non-starchy vegetables include: all greens, tomatoes, peppers, onions, asparagus, radishes, peppers, cucumber, celery
Top Foods for Healthy Weight Loss Vegetables Vegetables are your best bet in losing some extra pounds because of their high fibre, nutrient dense and low calorie content. Highlighted below are vegetables that are especially helpful in losing and maintaining a healthy weight.
Leafy Green Vegetables Kale, Spinach, Romaine Lettuce, Swiss Chard, Beet Greens, Collard Greens, Arugula, Boston Lettuce, etc. Leafy greens are one of the most nutrient dense foods on earth, with very few calories. Leafy greens, especially kale, provides comprehensive support for the body's detoxification system. The chlorophyll content of dark leafy greens (which is what gives them the vibrant green colour) binds to toxins like heavy metals, such as mercury and lead, and helps the body release them. A happy liver is essential to weight loss and skin. Your skin is another major detoxifying organ and it benefits greatly from chlorophyll, leading to beautiful clear skin. Chlorophyll can increase the quality and quantity of your red blood cells because it has a chemical composition very similar to hemoglobin. Hemoglobin is a molecule found in your red blood cells responsible for transporting oxygen. Chlorophyll helps to rebuild and replenish our red blood cells, boosting our energy levels. Chlorophyll is also beneficial for preventing and treating damaged and cancerous cell and improved digesting and absorption of nutrients. Flavonoids found in kale and other leafy greens combine both antioxidant and antiinflammatory benefits to reduce chronic inflammation and oxidative stress. Without sufficient intake of antioxidants, our oxygen metabolism can become compromised, leading to weight gain, pre-mature aging and decrease in energy levels.
Sea vegetables – Seaweeds Irish sea moss, agar, wakame, arame, hiziki, kombu (removes gaseous properties of beans), and dulse. Sea vegetables are essential for a healthy endocrine system and they are an amazing source of vitamins and minerals. They offer a great source of iodine needed for healthy thyroid and gonad function and are rich in B vitamins. They help detoxify the liver and bind to heavy metals in the body. Sea vegetables also help to alkalinize the body which is important to combat any illness. To use seaweeds in cooking, soak in warm water for 20 minutes prior to eating. You can add seaweed to soups, use in salads, replace grain noodles for kelp noodles, nori rolls, and replace salt with kelp powder in cooking. • Provide iodine for proper thyroid function • Remove toxic metal • Helps with fatigue • Prevents candida overgrowth • High in vitamins and minerals
More Crave Busting Ingredients Green Tea Green tea contains an amino acid called L-theanine, which reduces stress, improves quality of sleep, and reduces food cravings. ³⁸ Green tea has also shown considerable effects as a thermogenic aid. The health benefits of green tea are due to the presence of molecules known as polyphenols or catechins, the most active of which is epigallocatechin gallate (EGCg). EGCg’s have the ability to increase the hormone CCK (cholecystokinin), which is responsible for creating the feeling of satiation. Green tea extract has also been shown to reduce the formation of fat cells, increase the burning of fat for energy, decrease fat absorption, and increase the levels of leptin and adiponectin. ³⁹ While green tea can be consumed as a beverage, to get the weight-loss promoting benefits you will need to use green tea extracts concentrated for EGCg and other catechins at an effective dosage. In order to produce real effect in weight loss, the intake of catechins must be in excess of 540mg daily. A regular cup of green tea contains about 30-80mg of catechins and 30-50mg of caffeine. ⁴⁰
Apple Cider and Red Wine Vinegar Red wine and apple cider vinegar have been shown to have appetite suppressing components. Acetic acid, the active ingredient in vinegar, helps keep food in the stomach for a longer period of time, so release of the hunger hormone ghrelin is delayed. Vinegar also improves digestion, and it helps you feel full faster and for a longer period of time. Acetic acid also helps prevent spikes in blood sugar following and will lower the glycemic index of many foods. You can expect it to fight cravings for 1-1.5 hours, depending on the contents of the meal consumed, but the effects of increased fat metabolism in the liver can extend more than 3 hours after a meal. Taking a table spoon or so of vinegar at bedtime helps regulate blood sugar levels until the next morning.
Coconut Chai Matcha Latte Great alternative to a regular latte, which can deplete you of vital nutrients and tax your adrenal system. Matcha is filled with antioxidants and metabolism boosting properties. You can substitute vanilla almond milk in this recipe as well. 1.5 cups unsweetened coconut milk beverage 1 tsp matcha powder ½ tsp chai spice Stevia to taste
How to make: Warm milk without letting it get to a boiling point. Add all ingredients to a blender and buzz until smooth. Makes 1 serving.
Basic Vanilla Almond Milk
Chai Spice Mix If you want to mix your own chai spice, here is the recipe! Keep in a glass jar with tight lid. 1 Tbsp ground ginger 1 Tbsp cardamom 1 Tbsp cinnamon 1 tsp anise powder 1 tsp nutmeg
Nut milks are a great alternative to dairy, which can cause uncomfortable bloating, mucus build up, and acne. Once you try it, you’ll be surprised at how easy it is to make! All you need is a nut sack, which you can purchase at a health food store or online raw stores. Choose raw nuts and seeds and soak overnight. 1 cup raw almonds, soaked overnight 1 tsp vanilla 2 tsp coconut syrup (optional) ½ tsp sea salt 4 cups filtered water How to make: Rinse soaked almonds. Add all ingredients into a blender and buzz until smooth. Pour almond milk through a nut milk sack or cheese cloth (over a bowl). Store in a glass container with a lid for up to 3 days.
The Everyday Wrap I call this one the Everyday Wrap because it is filled with simple ingredients that you probably always have at hand. There are endless varieties that you can use, even your leftover salad or veggie patty from the previous day. Great protein additions are beans, hummus, marinated tempeh, boiled egg or nut butters. 1 sprouted grain tortilla or brown rice tortilla ½ avocado 1 tsp Dijon mustard (or your favorite sugar free mustard) ½ tomato ½ carrot 2 slices red onion Handful greens Handful Sprouts Handful fresh herbs (like dill, parsley, or cilantro) How to make: You can warm up the tortilla for a couple of minutes in the oven if you like. Don’t let it stay in there for long, it will get hard fast! Place your wrap on a plate. Spread mustard all over. Spread avocado all over as well, like mayo. Top with greens. Shred carrot, dice tomato, slice red onion thinly, and chop fresh herbs. Layer all ingredients onto one side of the wrap. Top with sprouts. If you’re using pea shoots for sprouts, cut them up as they can be tough to bite. First fold in one side, then bottom, then the other side. If you’re taking the wrap to go, wrap it tightly into an unbleached parchment paper. Makes 1 serving.
Veggie Filled Grain-free Turkey Burgers These turkey burger are lean and juicy, filled with antioxidants, and fibre. They are excellent topped with the Fresh Apple Salsa! 1.5 lbs ground turkey 2 carrots 1 small zucchini 1 apple 3 Tbsp coconut oil ¼ cup + 1 Tbsp coconut flour 1 egg Handful fresh cilantro or parsley, finely chopped ½ tsp turmeric powder ½ tsp dried basil ½ tsp sea salt ¼ tsp kelp powder How to make: Preheat oven to 375°F. Using a food processor with a shredder blade or a hand shredder, shred apple, zucchini and carrot. In a big mixing bowl combine all ingredients and mix well with your hands. Line a baking sheet with unbleached parchment paper and make little burgers using an ice cream scoop or big 2 tbsp per patty. Bake 25 minutes. Makes 18 small burgers. Leftovers can be frozen.
Fresh Apple Salsa This fresh and vibrant salsa is an amazing accompaniment to burgers, wraps, grain dishes and salads. It gives everything a nice fresh punch of flavour! To get a smoky flavour, use Chipotle chili instead of Ancho. 1 apple 1 lime, juiced (about 2 Tbsp) Handful cilantro (roughly 2 Tbsp when chopped) ¼ tsp Ancho chili powder Pinch of sea salt Pinch of dulse flakes How to make: Slice apple thinly, remove core, and then chop finely. Add to small bowl. Chop cilantro finely and add to bowl. Stir in lime juice, Ancho chili powder, sea salt and dulse flakes. Stir well.
Makes about 1 cup.
Quinoa with Marinated Mushrooms and Veggies Rich in minerals, antioxidants, fibre, energizing complex carbohydrates and protein. Full of flavour and nutrients, what more could you ask for! It’s a quick and satisfying one too! 1 cup quinoa 1 cup water 1 cup vegetable stock 1 cup cauliflower or broccoli 2 big handfuls spinach 1 carrot 1 small tomato Handful green onion 2 tsp sesame seeds (optional) 1.5 cups mushrooms (roughly 12-15 smaller Mushrooms)
Marinade: ¼ cup olive oil 2 tsp tamari 2 Tbsp lime juice (roughly 1 lime) 1 garlic clove, crushed ½ tsp dried basil ¼ tsp sea salt How to make: Prepare marinade by adding all ingredients into a big bowl and mixing. Clean and trip mushrooms and cut big ones in half. Add to marinade and set aside. Bring water and stock to a boil in a medium pot. Rinse quinoa and add to boiling water. Turn heat to minimum, cover and simmer for 15 minutes. Remove from heat and fluff with fork. Steam small bite sized cauliflower or broccoli pieces for 5 minutes, then add spinach and steam for an additional minute or so. Remove from heat. Shred carrot and dice tomato. Prepare bowls by layering ingredients. Start with quinoa, add veggies, mushrooms, using extra marinade as dressing. Sprinkle with sesame seeds and chives. Makes 2 servings.
Coconut Vanilla Yoghurt with Strawberries + Nectarines
Yum yum!! Coconut yoghurt is really easy to make and it’s a great alternative to dairy if you don’t tolerate it well. If you want to enjoy this dessert right away, you can always opt for low fat unflavoured Greek yoghurt. Sweeten it yourself with vanilla and stevia or coconut syrup. Coconut vanilla yoghurt: Meat from 1 young coconut 2 Tbsp coconut water ½ tsp vanilla powder 1 pro-biotic capsule Fruit salad: ½ cup coconut yoghurt 1 cup strawberries 1 large nectarine How to make: Coconut yoghurt: Remove meat from coconut yogurt, add to a blender along with vanilla and 2 Tbsp coconut water. Blend until smooth. (You may need to add a bit more coconut water.
Put coconut mixture into a clean glass jar and add in pro-biotic powder. Mix with a wooden utensil or plastic spoon. Store at room temperature out of direct sunlight for 24 hours. Refrigerate for up to 2-3 days. Makes 1-2 servings To assemble: Cut nectarine and strawberries into bite sized pieces and top with a couple of table spoons of coconut vanilla yoghurt. Makes 1 serving.