Living the WELL Life

Weight Loss Tips from Marlene

Thursday, January 10, 2013

A Happy and Healthy 2013 to all of you and may your visions and dreams be fulfilled with all that your heart desires.  If you accept a limiting belief then it will became a truth for you.  The best advice I offer my clients for weight loss and health building relates to energy exchange.  Turn any negative energy into positive; the only thing that stands between you and the body weight and health you desire is often merely the will to try it and the faith to believe that it is possible.  Yes! Sustainable weight loss for life is indeed possible.

My Weight Loss Nature’s Way course will be launched this month on the World Wide Web. The on line course includes 10 x 15 minute cooking classes, 10 x tutorials filled with fantastic information and inspiration to keep you on track along with 10 Bonus Health Tips on boosting your overall health.   Information on how to strengthen your digestive system, rid yourself of sleep disorders, strengthen your immune system and some other gems are included in the course.

I am going to share with you the work I have been doing for many decades with clients.  Showing them how to switch their ‘fat burning switch to the on position’ by eating a nutrient dense wholefoods plant based diet.   In the meantime I hope this post helps you all in your endeavor to weight loss and good health. 

Definition of Calories – (noun) tiny creatures that live in your closet and sew your clothes a little bit tighter every night;

Dieting Is Out; Healthy Eating Is In
How giving up diets could help you succeed in weight loss. After years of obsessing about weight loss, first shunning high-fat foods and then high-carbohydrate ones, it seems we need to give up formal diets in favour of healthy eating and wholesome foods. “All foods can fit into a healthy diet, as long as they are natural, organic and sugar and dairy free and coupled with exercise and practice moderation,” 

Healthy Eating vs. Dieting
With all the diet books around, why are we continuing to pile on the weight?  They don’t appear to be making a dent in obesity statistics?   Latest studies show 38% of adults and 18% of children are overweight or obese.  Many dieters have been lured over and over again by promises of fast weight loss from the latest diet to hit the market, only to regain the lost weight — and then some — as soon as they go off the diet.

My Weight Loss Nature’s Way Programme is the most incredible concept for weight loss and has received raving testimonials from clients who are excited with their weight loss and at the same time feeling their energy and vitality increase. They have told me that they feel completely satisfied with this way of eating, feel full and happy and have regained their health.  This programme is designed around balancing the hormones, in particular insulin that makes it very difficult to lose weight if your blood is constantly bathed in this hormone. Looking at the key organs responsible for metabolism of our micronutrients and generally giving the clients a ‘lifestyle’ eating plan along with my ‘home remedies’ of teas and soups rather than a ‘diet’ brings guaranteed success.

Better Food, Not More
“If you shop at farmers markets, you are going to be buying natural food, not junk food,” buy organic where you can. Less food can be more satisfying when you choose foods with intense flavours and taste,” It can be a lot easier and more motivating to focus on what you can eat instead of what you should avoid.

So what exactly should you be adding to your diet? Go for more plant foods and whole, unprocessed foods that are rich in nutrients and naturally lower in fat, salt, and sugar. This way of eating will help you achieve your desired weight and is sustainable for life. It is not a ‘diet’ ‘per se’ but a way of eating that also brings the reward of renewed health.

Eating lean or low-fat protein at every meal will fill you up and make you less likely to overeat. Likewise, foods like whole grains, fruits, and vegetables — high in fibre and water content — are low in calories and help you feel full. “When you fill up on nutrient-rich fruits, vegetables, whole grains, beans, and other lean protein, there is less room for empty-calorie foods,”
You can still enjoy delicious desserts! Try this delicious Tofu Chocolate Pudding as an occasional treat.

Chocolate Tofu Pudding
2 bars 100% cocoa chocolate coarsely chopped
1 tbs. vegetable oil
1 block soft tofu, well drained
1/4 cup pure maple syrup
1/4 cup vanilla or plain soymilk
1 tsp. lemon juice
1/4 tsp. vanilla extract
1 tbs. tahini
1/2 pint fresh strawberries, hulled and sliced, or whole raspberries

Heat chocolate and oil in a bowl atop of a pan and place over barely simmering water. Whisk until smooth. Remove pan from water, and let cool 20 to 30 minutes.  Press firmly on tofu with paper towel to squeeze out as much water as possible; Put maple syrup, soymilk, lemon juice, vanilla extract and tahini into food processor. Add the tofu into mixture, and purée until smooth, scraping down sides with spatula as necessary. Add melted chocolate, and process until well blended.  Transfer pudding into 6 glasses or small bowls and refrigerate for one hour, or until softly set. To serve, top with strawberries or berries of your choice.

“It’s OK to enjoy a small serving of those foods once in a while,” When you basically eat a clean healthy diet, indulging in your occasional comfort food now and again will not cause you problems. We are great proponents of the 80/20 system. Life is about enjoying the pleasure we receive from eating delicious food that will not cause weight gain or ill health, learning how to do this is where the problem lies. 

Healthy Eating: Slow Down
Not only what you eat, but how you eat, is important when you’re trying to eat healthfully and lose extra pounds. One big step toward taking control of your diet is to eat more home-cooked meals.
“When you prepare it, you have total control over what is in the food, you can make it exactly how you like it, and better for you than in restaurants, where you have no idea what is in the food,” Also, forget about eating on the run. You’ll enjoy your food more and ultimately, eat less, if you eat slowly and savour the flavours.  Give your brain time to get the signal that you are comfortably full. If you sit down and taste the food, you are more likely to be satisfied with less.

• To avoid overweight, consume only as much energy (calories) as is expended; if overweight, decrease energy intake and increase energy expenditure through daily exercise.

• Increase the consumption of complex carbohydrates and ‘naturally occurring’ sugars

• Reduce the consumption of refined and processed food and sugars

• Reduce overall fat consumption and eat only ‘good’ fats from oils, seeds and nuts

• Limit the intake of sodium which means removing refined salt from your diet and use only sea salt for cooking

• Increase consumption of wholegrain, vegetables, and temperate zone fruit

• Decrease consumption of animal fat and opt for white meat fish that will reduce saturated fat intake, better still use beans and pulses as protein sources

• Decrease consumption of butterfat, eggs and other high cholesterol sources

• Decrease consumption of sugars and food high in such sugars

• Drink Marlene’s Magic Mineral Broth daily (recipe below)

• Rely more on vegetable quality protein such as tofu, tempeh, and beans such as adzuki beans, chickpeas and lentils and less on protein from animal sources

• Increase foods in their whole form and reduce intake of refined and partial foods

• Increase food consumption of those foods rich in natural fibre in place of foods that have been devitalized

• Drink sweet vegetable tea mid-afternoon (recipe on my you-tube channel)

Recipe for Alkalizing Vegetable Mineral Broth:
Drink 2 to 3 cups daily to detox and clean out your system if you have over indulged during the holidays. A vegetable broth made from organically grown vegetables can be an excellent source of essential electrolytes. Ionic minerals are the key to maintaining good health. The broth is a wonderful, filling snack that will also provide you with many healing nutrients and alkalinize your system, making it easier to detoxify, lose weight, and feel great. The recipe can be varied according to taste.
2 x 5 inch strips of kombu 
6 dried Shiitake mushrooms
1 x 40g pack dried daikon
6 carrots cut into chunks
2 medium onions cut into chunks
1 leek, both white and green parts, cut into chunks
1 small bunch of celery including the heart, cut into chunks
5 unpeeled cloves garlic, halved
1 small pumpkin or squash with skin on, quartered
5 inch piece of fresh ginger, sliced
4 cups chopped greens such as kale, chard, 
½ bunch fresh flat-leaf parsley

In a large stock or soup pot, combine all the ingredients.   Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.  Remove the lid, decrease the heat to low, and simmer for a minimum of 2 hours.  As the stock simmers, some of the water will evaporate; add more if the vegetables are exposed.  Simmer until the full richness of the vegetables can be tasted. Strain the stock and pour into glass storage jars.  Refrigerating works well with any broth. 

The ingredients above serve a family for days but you require rather a large stock/soup pot so adjust the ingredients accordingly for your own needs. 

I will be posting my ‘Weight Loss Tips’ and recipes regularly so check in again soon.

In good health,



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