Week 3 Bonuses
Bonus: Dr. Vincent Felitti
Adverse Childhood Events (ACE) Study
Karen Donaldson Interviews Dr. Vincent Felitti:
Below is an excerpt from Karen’s new book Beat the Belly Fat Blues:
Mind Your Body / Ten Principles Of Sensible Eating
To truly nourish your mind and body for its highest and best good, you do need to put the “good stuff” in and leave the “bad stuff” out. All the tapping in the world won’t fix the problems that come with processed, refined, and artificial foods. Use EFT to help you reduce your cravings for the toxic, junky foods that got you into trouble in the first place. In time, you will start craving the “good stuff” that your body really needs to function at its best. Fueling your body with refined, processed, and artificial foods is analogous to putting bad gasoline in your car. It will run, but you’ll probably have many visits to the repair shop and eventually it will die on you. The same goes for energy “boosters”. They may speed you up for a short time, but the long-term effects on your health can be disastrous. Besides, the 24/7 stress of being “on” all the time will propel you right into fight-or-flight mode, and we all know how that sabotages your weight loss efforts! Because there are nearly as many “diets” as there are people on the planet, finding the right nutrition plan can sometimes be overwhelming. As I dietitian, my top ten general recommendations for weight loss and optimal health are:
- Focus on whole, unprocessed, natural foods.
- Cut the junky carbs.
- Include healthy proteins at each meal and snack
- Include healthy fats at each meal and snack.
- Enjoy fruit in moderation.
- Eat tons of veggies.
- Avoid artificial sweeteners.
- Improve the health of your gut with probiotics.
- Choose organic when possible.
- Eat mindfully.
We’ll talk more about these on the call, so have your questions ready! If you’re feeling stuck on what is “healthy”, I’ve included a sample menu to help get you started. Each meal includes healthy proteins, fats, fiber, and a few carbs. They are designed to be “balanced” with respect to your blood sugar, which can help eliminate cravings on a physical level. They are also “family-friendly”, meaning that you could add a few carbs on the side to keep others in your home happy. Remember to tap for any negative emotions that come up.
I Use These All The Time… Try These Three Ideas Soon
Breakfast – Hot “Cereal” For A Satisfying Start In The Morning
- 2 TBS Chia Seeds (I use Nutiva Organic brand from Costco)
- 4-6 TBS Hemp hearts (I use Manitoba Harvest from Costco)
- ¾ cup water
- 1 TBS coconut oil
- ¾ cup berries, fresh or frozen (or 1 serving of your choice of fruit)
Combine the chia seeds with the water in a big glass bowl. Let sit about 5 minutes and watch them grow!
Melt the coconut oil in pan, over medium heat, on the stove top. Add the hemp hearts, fruit, and chia seeds and heat until warm.
The chia seeds are very high in fiber and contain omega-3 fats and the hemp hearts have about 3 grams of protein per TBS. Both are low in carbs. Not your traditional cereal, but SO yummy and healthy! Enjoy.
Use tapping to get though any emotions that might show up if you’re feeling sad about not having traditional cereal!
Hamburger (or whatever protein you prefer) Wraps with Sweet Potato Fries
- 2-4 pounds ground beef, organic if possible
- 1 small onion, finely chopped
- Salt, pepper, and garlic powder, to taste
- Romaine lettuce leaves
- Tomatoes, onions, pickles, avocado
- 2-3 large sweet potatoes, peeled and cut into slices
- 2 TBS olive oil
- Garlic salt to taste
Place sweet potatoes and olive oil in a large container with lid or a large zip-loc. Shake well to coat. Spread on baking sheet and sprinkle with garlic salt. Bake at 400 degrees for about 25 minutes.
While fries are cooking, combine ground beef with onion and seasoning. Cook over grill or in frying pan until done. Add cheese if desired.
Use Romaine lettuce leaves instead of traditional hamburger bun and fill with lots of veggies!
Family Friendly – Use hamburger buns instead of Romaine leaves.
Use tapping if you find yourself missing “bread”.
Turkey (or whatever protein you prefer) Chili
- 1 TBS coconut oil or olive oil
- 2 lbs ground turkey (or meat of your choice)
- 1 onion, chopped
- 4 bell peppers (red, yellow, or orange, or a combo), chopped
- 6 carrots, chopped
- 2 cloves garlic, chopped or crushed
- 4 cans black beans (15 oz each), rinsed and drained
- 1 jar salsa
- 2 TBS Southwest Chipotle Seasoning (Mrs. Dash)
Add oil to large pot and cook the ground turkey over medium heat about 10 minutes until cooked through. Add chopped veggies and garlic and cook about 5 more minutes.
Add black beans and salsa and seasoning and simmer on medium/low heat for about an hour. Serving size is about 1-2 cups, but listen to your body. Eat less if you’re satisfied and more if still hungry. You can freeze leftovers for a quick dinner after a busy day.
Family Friendly – Serve with cornbread or crackers, but choose to refrain. Use tapping to get through any feelings of deprivation that might come up.
Bonus: Larry Dossey
Non-Local Consciousness and the Revolution in Medicine
Bonus: Bruce Lipton
The Ching and I:
Bio-Political Musings of a Transformed Scientist
Tap Along Video on Control Issues
BONUS: Rapid Weight Loss Report
Rapid Weight Loss Report
PDF Download