I’ve never been good about eating leafy green vegetables, which are such an important part of a healthy diet. Even when I was a strict vegan I didn’t eat enough of them. I’m just not a big fan of salads. Eating salad is like punishing myself for something. Cold, fibrous punishment. I pretty much have to find ways to sneak greens into my food, like I’m five. To this day my father doesn’t believe that I was ever a vegan, because he claims that as a kid the only green thing I would eat was an M&M.
Well, Dad, you probably won’t believe this, either, but I have a leafy green salad almost every day for lunch. Happily. This is because I found a way to make salad that doesn’t taste like salad. I make it with my all-time favorite food group: casserole! I don’t think I would have happened upon this idea had it not been for the influence of my college roommate who ate nothing but salad. She loved it so much she just piled even cooked veggies on top and ditched the dressing. I remember following her lead in the dining hall one day (and quite a few days after, because I liked it) by dumping stewed tomatoes on top of a green salad. I liked the fact that it wasn’t all cold, fibrous punishment. It tasted more like real food to me.
Every weekend now I make some new casserole, like the nacho chicken one in the picture here. It’s cauliflower based, actually, with onions and tomatoes and green chiles, as well as chicken, cheeses, sour cream and spices. I started with a recipe, but now I have a quick and easy way of making whatever casserole I feel like on the fly. I take a bag of cauliflower or broccoli pearls (or rice a head of cauliflower) and cook it in a large pan with some meat and my cooking fat of choice (when I use ground beef or bacon I just use the fat from the meat; otherwise, it’s usually olive oil or good-quality butter) and any other veggies I want that need to be cooked. When that’s all done, I add any seasonings, cheese, other veggies or meats that don’t need cooking – whatever I feel like adding – and make sure it’s all melted and mixed up completely. Then I put it in a casserole dish and bake it until it’s light brown and bubbly on top (usually about 15-20 minutes).
To make my idea of salad, I put a big handful (about 2 cups) of leafy greens in a bowl and top it with a serving of warmed-up casserole (I usually get about 6 servings per casserole). Then I add some healthy fat to it, like guacamole or parmesan cheese – or even salad dressing! It looks like a mess, but it tastes delicious and more like comfort food than salad, even though it’s more veg than anything else.
I hear so many people say they don’t cook much of their own food because they don’t know what to make or don’t have time to check out recipes or don’t want to go to the store for the one ingredient they’re missing. Well, now you folks have no excuse. This is the easiest kitchen-sink dish I know. Use whatever ingredients you have. Cook until veggies are soft and meat is not raw and cheese is melted. That’s the only cooking skill you need. Any greens will work and you can top it with whatever healthy, yummy fat tickles your fancy. Change it up every time, if you want to, so you never get bored. And because I’ll eat it and love it, you can bet your kids will, too. Enjoy, and if you come up with any epic ingredient combinations, let me know!
Many of my clients come to me wanting to lose body fat, whether to help with a medical condition, increase their energy and quality of life or for aesthetic reasons. It can be a difficult and even painful process, especially for women and especially as we get older. We want to stop making and storing fat and burn it instead. But how do we do that? It can be confusing to know what to do with so much misinformation out there, including “expert advice” and FDA guidelines that are often not supported by research.
We have to stop eating foods that increase our insulin secretion. The job of insulin is to shuttle glucose into the adipose cells to be made into fat. Every time we eat foods that stimulate insulin secretion, we put ourselves in fat-storing mode. When we don’t eat or when we eat foods that do not increase insulin, our bodies can start burning fat. But as soon as we eat something that jacks up our insulin, we’re kicked out of fat-burning mode.
There are two simple concepts that can keep you in fat-burning mode longer and, in time, make your body more metabolically flexible (happy burning both sugar and fat – whatever’s available), thereby reducing appetite and cravings and comfortably giving you all of the energy you need when you need it. In other words, you don’t need to suffer to lose body fat. You just need to change up your routine a bit.
The first concept is intermittent fasting. We all fast for about 10-12 hours or so throughout the night, which is about the amount of time it takes our bodies to run through our sugar stores and be hungry to break our fast (breakfast). Go longer than that without eating, and your body will have to burn the fat it has on board for energy. Research shows that the more you allow yourself to go a little longer (say, 16-20 hours) without eating anything that will stimulate insulin, the more metabolically flexible you will become. If you’d like to try this, I’d recommend that you ease into it and make your eating window during times that you’re most likely to want to eat. I usually fast for 16-20 hours each day and just skip eating in the morning because my body has never felt good when I’ve fed it in the morning. I just have some coffee with a little heavy whipping cream in it, then I do my workout fasted and wait a few more hours to break my fast.
Doing a workout fasted works for me because I feel better working out without anything in my stomach. I burn more body fat that way, too. Waiting a few hours after working out to start stimulating insulin secretion also helps me burn more body fat. Again, this is something you can work up to if you want to try it. As always, listen to your body and do what makes it feel good.
I typically break my fast between 11 a.m. and 1 p.m. with a bowlful of raw greens and some kind of casserole on top. I love casseroles and make vegetable-based ones with some meat and lots of healthy fats. Then I throw some more healthy fat on top. A couple favorites are arugula topped with steak and mushrooms in a balsamic cream sauce, with brie on top (see my previous blog post for the recipe) and nacho chicken casserole over baby spinach with guacamole. I mix it up so I don’t get bored and get lots of different nutrients. You’ll notice that I don’t eat any high-carbohydrate foods.
This is the second big concept of becoming a fat-burner: eat fewer carbs. When you eat high-carb foods, like grains, beans and fruit, you make a lot of insulin and increase ghrelin, the hunger hormone, while decreasing leptin, the hormone that tells us we’re full and don’t want to eat anything. Obviously, it is easier to start burning fat when you don’t eat as much carb, and it’s also easier not to overeat because eating low-carb decreases ghrelin and increases leptin. If you want to transition to this way of becoming a fat-burner, I’d recommend you do so gradually so your body doesn’t freak out that you’re no longer giving it jet fuel every 2-3 hours and are going to start burning body fat instead. That freak out happens when your body thinks it’s starving because you’ve made such a big change so fast. Ease into it and be comfortable. Find foods you love and make them low-carb while increasing your consumption of healthy fats.
I’ve recently had a significant amount of body fat to lose following a series of injuries that vastly decreased my ability to exercise – and then going into perimenopause at the same time. Double-whammy! After many failed attempts to reduce body fat long-term, an endocrinologist suggested I transition to a ketogenic diet. She’s on it and she prescribes it to her patients for a host of medical issues relating to insulin. There is a great deal of good research backing up this position (and a recent huge study from the Lancet that contradicts it, but this study is fatally flawed in multiple ways and should not be given an iota of credence, in my professional opinion as a researcher). In the several months that I’ve been focusing on reducing my insulin response, I’ve only lost 12 pounds, but that’s because I’ve been able to exercise more and have put on heavy, lean muscle (muscle outweighs fat 5:1) and lost a lot of fat! I know this because I’ve lost an inch off of each arm and each leg, 4 inches off of my chest and waist, and 3 inches off of my hips. Whenever I eat something that bumps me out of fat-burning mode, I’m back into it remarkably fast. My body has adapted to using fat for fuel and absolutely loves it! When I eat high-carb foods now I wake up the next morning feeling hung-over. When you clean up your eating, your body tells you what it doesn’t want.
Want to find out more? I’m happy to help you with a plan to ease into becoming a fat-burner in a way that makes your body comfortable and energized. Just make sure you talk to your doctor first to make sure that it won’t complicate any conditions you may have. Leaning out doesn’t have to be painful, with feelings of deprivation and suffering. It shouldn’t be anything but comfortable and rewarding, in my opinion. You should feel better, happier and more energetic every day, because, when you do it right, you’re giving your body what it naturally wants. Concerned about not being able to give up your favorite high-carb foods? No worries – the hypno and NLP that I do can make that easy, too! Feel free to schedule a free consultation if you’d like to learn more.
Just one serving of this delicious salad (and I’m not much of a salad person) has 3.4 grams of net carbs (total carbs minus fiber) and 42.8 grams of protein!
When clients see me for help with medical issues, they sometimes have guidance from their doctors and they sometimes don’t. Hypnotherapy can make it easier for them to follow their doctors’ advice and incorporate healthier habits into their lives, but often my clients aren’t sure exactly what healthy habits they should adopt. For optimal health, we need to be getting the right nutrients, doing the right kinds of movements at the right times, living socially and mindfully, and more. Doctors may have a few general suggestions about these things to get ready for a medical procedure or help heal a chronic condition, but they typically leave their patients to figure out the right course of action themselves. Wading through all of the possible “healthy” ways of living can be confusing, frustrating and quickly overwhelming.
Though I’m a big proponent of letting people figure things out for themselves, we’re all humans who have evolved the same basic biochemistry. There are general guidelines for nutrition and lifestyle activities that have been shown empirically to help everyone in their journeys toward optimal health and happiness. I feel that I can be more help to my clients by giving them a healthy path to follow, while, as always, teaching them to listen to their bodies and subconscious minds to understand what particulars are best for them. My job is to decrease my clients’ stress, not increase it, and leaving them to figure things out for themselves can sometimes run counter to this mission. So from now on I’ll be providing more guidance on the nutrition and lifestyle choices that help my clients help their medical professionals help them stay healthy!
Living in accordance with how your body evolved to work best, or ancestral living, is doing your part to be your healthiest self. I’ve been studying this topic for a decade or so now, and in that time there has been fantastic research supporting these principles, so I’ll be adding more blog posts here with advice and recipes to get you moving down the right path. I don’t want anyone floundering in overwhelm when they can spend that energy moving down the road to optimal health. I hope you enjoy the added content here and, if you choose, in your sessions!
This is my new favorite smoothie and regular in my culinary lineup! I have one almost every day. It has almost all of the fiber I need for the day and so much more. Who says keto is all meat and cheese? Welcome to primal keto. So many people have been asking for the recipe, so here it is. Make different versions by changing up the fruit, nut butter and protein powder flavor.
Using almond butter gives this smoothie a great PB&J flavor!
Add to blender cup:
Blend and enjoy!
You asked for it, you got it! In response to numerous requests from business owners who are not hypnotherapists, I’ve updated and revised my book, Create Yourself as a Hypnotherapist for a broader audience, and it’s now available. Create Yourself in Business is a workbook geared toward anyone in a rapport-based business, whether you’re just getting started or are ready to take the next leap. Build trust and attract ideal clients. Stop the numbers game and swap lead follow-up for effortless and endless referrals.
“This is a great book for anyone getting ready to take the leap of self employment, or for business owners looking to start the next chapter. Amy Rosner offers straight forward steps, recommendations, and refreshing humor to what could be a stressful journey. You will enjoy looking back at your notes on the workbook pages when you are celebrating your successes in your business.”
– Jo Jackson, Owner/Chef at J2h Eat Enterprises, LLC
Click HERE to learn more and get your copy!
All I need to know about living mindfully I learned from my dogs – and laughter is the best stress reducer! Great gift for dog lovers or to get kids started on living more mindfully. Pick a new card each day and focus on its lesson, and eventually you’ll be living more mindfully without even thinking about it. And you won’t find any cuter teachers than Daisy and Duke! Available HERE or in my office.
Mother’s Day is right around the corner, and I have some great gifts to show how much you appreciate her. Whether it’s a gratitude journal, a pack of mindfulness cards or just a wristband, I’ll gift-wrap all orders for free in a pretty organza bag with leaves on it! Pick and choose any available items for a custom gift set. Just make your purchase and shoot me an email letting me know you’d like it gift-wrapped. Easy-peasy!
New audio file available as a download or CD!
Have you stopped smoking many times but can’t seem to stay a non smoker? Using willpower alone has a very low success rate. You try to be strong, but it’s painful. And medications can be of limited effectiveness and may have uncomfortable side-effects.
Stop suffering and make an effortless subconscious transformation instead. With this hypnosis recording, you will not need to try so hard to be determined and focused. You will more easily and consistently make healthier decisions and not be as tempted to engage in self-defeating behavior.
What makes this recording different?
I take a different approach than many other hypnotists with similar recordings. I uses no negative, or aversive, suggestions, which means that you will not feel any unpleasant tastes or smells or have any negative feelings or increases in stress. You’ll make healthier choices, not just with regard to smoking but with food choices and activity, as well. That’s right – you’ll be encouraged to get healthier in all aspects of your life, so you will not have to worry about substituting another unhealthy habit for smoking or gaining weight when you quit. My approach reduces the stress that other hypnosis recordings can produce, and reducing stress is a key component of letting go of unhealthy behaviors and living a healthy, happy life. Moreover, the subconscious mind does not always process the word “no” as one might expect. Hearing “You no longer want to smoke” may actually make you want to smoke more! I only uses positive suggestions that:
– make you feel good about yourself
– want to make healthy choices
– want to exercise more often
– increase your confidence and sense of control
– stay calm and centered all day, every day
Additionally, I use no sound tracks in her recordings. One person may be soothed by sounds of the ocean, while another may feel stressed by the same sounds. You will not need to worry about how any accompanying sound track might affect you. Rather, you’ll just get relaxing, effective suggestions to program your subconscious mind for health, without distractions.
I also uses guided imagery which you complete yourself to customize the recording for even greater effectiveness.
How to use this recording
Listen to this recording at least once a day for at least 3 weeks, or until it feels “flat”, or as though you have internalized the suggestions. When you get this feeling and your behaviors are in line with a healthy lifestyle, you can listen to it less and less often, then save the recording for sometime in the future if you would like a quick boost in healthy habits again.
This recording can be used on its own or as a welcome addition to any other program to help you be successful without relying on willpower alone.
Duration: 15 minutes.
Get yours here!
A gratitude journal can help you focus on the positives in your life, making you and those around you happier and increasing the odds of future successes. It’s one thing to know you’re grateful for something, but knowing why you’re grateful for it takes it to another level, deepening your understanding and appreciation. This simple book provides a year of quick, easy journaling to make living in gratitude effortless. Inspirational quotes provide prompts to see gratitude in new ways and in different aspects of your life every day. You never knew just how much you had in your life to be grateful for until now!
Get yours in my store (click here). Enjoy! 🙂