Finding Your Natural Weight

THREE SECRETS YOU MAY NOT KNOW

By Kelly Hayford, C.N.C., Copyright © 2005

Factoid: In America today, over 64% of the population is overweight, 27% are obese, and the rate of obesity has doubled for children and tripled for teens in the last 20 years.

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Dieting and strategies focused on “losing” weight conjure up thoughts of eating less, hunger, and deprivation. More often than not, they are fleeting and unsuccessful in the long run.

A wiser, more effective approach is to think about finding your natural weight. Concentrate on satisfying and nourishing your body with foods and lifestyle habits that create an overall state
of well-being and thereby, gaining health, energy and vitality.

Bottled Water

FULL OF HEALTH OR FULL OF HYPE?

 

Gone are the days of filling up a canteen at the side of a pristine running stream, however. Clear plastic bottles sporting designer names and labels are most people’s choice today.

In fact, the bottled water industry has become the fastest growing segment of the overall beverage industry. Sales have tripled in the last decade and now exceed over $7 billion per year worldwide. Fifty-four percent of all Americans drink bottled water.

But is this often high-priced commodity really the best choice when it comes to fulfilling our daily H2O quota? Or has over half the population fallen prey to yet another marketing extravaganza?

As a nutritional consultant I have long been asked these questions. Unfortunately, there is not a simple yes or no answer. There are multiple factors to consider in order to make wise, informed decisions.

First, there are a few basic categories or types of bottled water available on the market today (see descriptions), each of which usually has one or another purported health benefits associated with it. Whether or not the health benefits associated with these types of water are valid or not, is the topic of much debate among health professionals with no definitive answers.

Regardless of any potential health benefits that may be associated with any given type of bottled water, the most important thing for people to know is that all brands are not created equal.

Although there are pure, high quality bottled waters available, discerning the good guys from the bad can be dicey business. Due to substandard and challenging government regulations, what it says on the label outside the bottle is not always what’s inside.

For example, a study done by the Natural Resources Defense Council (NRDC) found that an estimated 25% of bottled water tested is really just tap water in a bottle!

In another example, last year 500,000 liters of Coca-Cola’s Dasani brand water was recalled in Britain due to high levels of bromate, a carcinogenic chemical. Pathogens can also be a problem as the NDRC further reports that one-fifth of the bottled waters tested exceeded unenforceable state or industry bacteria guidelines.

Other concerns voiced by those in opposition to the proliferation of this industry include: the 1.5 million tons of plastic used for bottling and the toxic chemicals that can be released into the environment during this process; possible consumption of the toxic chemicals that may leach into the water from the plastic bottles in which the water is contained; and the enormous amount of resources expended in the overall production, packaging and transportation of bottled waters.

All things considered, in conjunction with the NDRC, I will continue to recommend water filtered at the source either through a quality in-home filtration system or one available at most natural foods stores, as the safest and usually most economical overall drinking water for daily consumption.

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TYPES OF BOTTLED WATER

The Food and Drug Administration’s (FDA) product definitions for bottled water are:

Purified Water:

Produced by distillation, deionization, reverse osmosis or other suitable processes (see glossary).

Drinking Water:

Water sold for human consumption in sanitary containers that contains no added sweeteners or chemical additives (other than flavors, extracts or essences that do not exceed one-percent-by-weight of the final product). Must be calorie-free and sugar-free.

Artesian Water / Artesian Well Water:

Bottled water from a well in which water is tapped from a confined aquifer (permeable stratum of rock overlaid by impermeable rock).

Spring Water:

Water that flows naturally to the earth’s surface from an underground formation without the aid of drilling or pumps.

Mineral Water:

Contains not less than 250 parts per million total dissolved solids (mineral and trace elements) collected naturally by passing through various layers of earth and rock to the well or spring. No minerals added.

Sparkling Water:

Naturally carbonated water (i.e. contains the same amount of carbon dioxide that it had at emergence from the source, after treatment and possible replacement with carbon dioxide.) Note: soda water, seltzer water and tonic water may contain sugar and calories, and are considered soft drinks, not bottled water.

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BOTTLED WATER TESTING

How does your favorite brand of water measure up? The National Resources Defense Council provides objective information on bottled water and has a study listing contaminants found in various brands. You can view the study at www.nrdc.org/water/drinking/bw/appa.asp

For a water analysis provided by leading bottlers, visit www.bottledwaterweb.com.

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GLOSSARY OF LABELING TERMS:

Reading the labels on bottled water can be wrought with confusion. Here’s a list of some of the most commonly used terms to help sort things out:

Carbonation: saturation with carbon dioxide. Under pressure, the gas in water becomes carbonic acid.

Charcoal filter: device for removing dissolved gasses, such as chlorine, from purified water.

Deionized or Demineralized: process of reducing water to a non-mineral state by passing it over a bed of resins. Generally, deionized water is considered of higher quality than distilled water and is more economical to produce.

Distilled: purified by passing through an evaporation-condensation cycle that removes most dissolved solids (minerals).

Filtration: a naturally occurring or artificial process in which water passes through filters and is depleted of certain minerals and other elements.

Ionization: a process whereby ions are separated and/or exchanged

Municipal water: water supplied by a city for public use, otherwise know as tap water.

Ozonization: a method of sanitizing water by using ozone which is made by forcing compressed air through a high voltage arc into the water.

Reverse osmosis: process by which water is reduced to a non-mineral state by passing through a plastic membrane under pressure, which separates the water from other elements.

Ultraviolet ray: invisible rays beyond the violet end of the visible spectrum used to kill pathogens.

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FRUIT AND VITAMIN WATER

One of the growing trends in bottled water is fruit- and vitamin-enhanced waters. They sound like an easy way to pack in more fruit and vitamins into your day, but they don’t provide any true health benefits. The quality of these products is based on the quality of the water and the substances added. Consumers seem better off with a natural mineral water, than drinking isolated nutrients.

Fruit waters should not be considered as a substitute for drinking water. They are officially categorized as beverages by the FDA and should be treated accordingly. As with any beverages, sugar content should be taken into account. Keeping in mind that 4 grams=1 teaspoon of sugar can be helpful when making wise choices.

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

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For more information:
E-MAIL:

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Stevia –

THE NATURAL, HEALTHY SWEETENER

By Kelly Hayford, C.N.C., Copyright © 2005

Stevia is a wise choice when it comes to concentrated sweeteners, as it has the least affect on one’s blood sugar. Some of them are preserved in a small amount of alcohol. This evaporates out when baked or added to tea, so you will not taste it.

THINGS TO KNOW ABOUT STEVIA:

~ 1 ~ Stevia is a natural herbal sweetener that actually helps regulate blood sugar.

~ 2 ~ Stevia is great for diabetics, hypoglycemics and anyone trying to kick the sugar habit.

~ 3 ~ Stevia is a wonderful aid to anyone trying to lose weight as it has no calories and, when consumed regularly, reduces cravings for sweet and fatty foods.

~ 4 ~ Stevia also lowers elevated blood pressure, boosts the immune system, improves digestion and is beneficial to the skin.

~ 5 ~ Stevia products vary widely, so if you have tried one and didn’t like it – try another brand! (There are a couple that are a bit nasty, quite honestly.)

~ 6 ~ Stevia can be found in the supplement section of the natural foods stores, purchased online or from muliti-level marketing companies.

~ 7 ~ My two favorite brands are available from Young Living Essential Oils and the Sunrider company. Stevia Glycerite by NOW is also a good choice, available at health food stores.

~ 8 ~ If It’s Not Food, Don’t Eat It: The No Non-sense Guide to an Eating- for-Health Lifestyle, Stevia Rebaudiana and Baking with Stevia, all contain more information about stevia, as well as tips for usage and recipes.

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

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For more information:
E-MAIL:

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Soy — Oh, Boy!

THINGS TO CONSIDER ABOUT THIS NOT-ALWAYS-HEALTHY HEALTH FOOD

By Kelly Hayford, C.N.C., Copyright © 2005

Over 60% of processed foods contain soy or soy derivatives.

People frequently ask me what I think about soy expecting that I will respond with a simple “it’s good” or “it’s bad” for you. Instead, I frequently reply with a sigh and then say “soy – oh, boy!” – because the answer is a little more complicated than that. Following are some…

THINGS TO CONSIDER ABOUT SOY

~ 1 ~ Soy is one of the most common food allergens. It contains a protein enzyme inhibitor that prevents it from being properly digested. Symptoms range from digestive disturbances such as gas and bloating to severe depression and anxiety. To compound the problem, 60% or more of America’s soybean crop is genetically engineered (GE) which increases its potential for allergic reactions and digestive disturbances. Regardless of the health benefits you may have heard associated with soy, if you can’t digest it properly it won’t do you any good and may in fact, be causing you harm.

~ 2 ~ Asian women have very low rates of menopausal complaints, heart disease, breast cancer and osteoporosis. The soy industry, with little evidence to support their claims, attributes this to soy foods being a regular part of the Asian diet. These popular claims disregard extensive research that shows otherwise, and also disregard other dietary and lifestyle factors at play in Asian cultures. For example, the traditional Asian diet contains primarily whole, natural foods and little to no processed foods, while the American diet is made up of primarily processed foods.

~ 3 ~ Soy is best consumed in a fermented form such as miso, tempeh, natto and soy or tamari sauce. These are the forms of soy most prevalent in Asian cuisine. Fermentation makes it easier to digest and less likely to cause problems. Fermented soy protein powders are now available. Tofu is best eaten warm with a little fish or other animal protein to increase digestability.

~ 4 ~ The most allergenic and difficult to digest forms of soy include: soy flour, non-fermented soy powders, soy grits, soy flakes, soy nuts, and soy nut butter. Super-refined soy products, such as soy isolates, soy protein, soybean oil, textured soy protein (TSP), and textured vegetable protein (TVP) are also not recommended as the soy is subjected to high pressure, high temperatures and caustic chemicals as part of the processing. Soy cheeses and soy milks are often highly refined as well.

~ 5 ~ Soy reduces thyroid hormone and slows your metabolism. Consequently, it is not appropriate for those who are hypothyroid or trying to lose weight. Sea vegetables on the other hand stimulate the thyroid and are frequently combined with soy in Asian cuisine such as miso soup, which results in the two counterbalancing one another.

Before you decide to incorporate large amounts of soy in your diet, keep these considerations in mind. Be sure it is an appropriate food for your body, consumed in its most bioavailable forms and organic (non-GMO) whenever possible.

And, as with any of the most common food allergens (wheat, dairy, soy, corn, sugar) if you do include soy in your diet, do so on a rotational basis consuming it no more than once every 4-5 days (never daily!) in the user-friendly forms described above. This will allow the body adequate processing time and reduce the likelihood of developing or exacerbating sensitivities and other problems.

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

- The article & writer’s info must remain complete and unaltered

- All URL’s must be set to hyperlinks

- Email distribution of this article MUST be opt-in e-mail only.

- Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

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For more information:
E-MAIL:

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Natural, Refreshing Alternatives to Soda

By Kelly Hayford, C.N.C., Copyright © 2005

I used to be a Pepsi-aholic so I understand the allure and the addiction of soda-pop, otherwise known as liquid candy. Today I find the smell and taste of soda offensive as my taste buds have acclimated to a more natural palate.

If you are transitioning off regular soda, but not quite ready to let it go, try the more natural varieties now widely available such as Blue Sky or Hansen’s. Eventually you will want to reduce these to a minimum or eliminate them altogether as they are not much better than the big brands.

Try these delicious beverages as an alternative. Realize that if you are accustomed to the *extreme* taste of soda they may not seem satisying at first. This will change, however, so be patient and give your taste buds a chance to catch up with your desire to make more healthful choices.

~ 1 ~ Tangy Lemonade

1 cup fresh lemon juice (approx. 8-10 medium lemons)

OR

1 cup Santa Cruz organic 100% lemon juice (not from concentrate)

4 cups purified water

1/4-1/2 tsp. liquid Stevia

¼ cup + 1 tbsp. pure maple syrup

¼ cup pure cranberry juice (optional, for pink lemonade)

1 lemon sliced very thin to add as garnishment

Mix liquids together in pitcher or 1-2 quart glass jar. Add thin lemon slices as garnishment. This is a tangy lemonade that can withstand a little dilution from added ice on a hot summer’s day. It’s also a powerful liver cleanser.

~ 2 ~ Apple-Orange Soda

2 parts pure unsweetened apple juice

1 part pure unsweetened orange juice

1 part sparkling mineral water or plain Club Soda

If the fizz is what excites you about soda, this is a delicous alternative you’ll love. This is the basic recipe for starters, but don’t feel you have to stick to it. Children especially love to experiment to find their own favorite ratio of the ingredients.

~ 3 ~ Herbal Iced Tea

4 bags fruity herbal tea of your choice
(blackberry, strawberry, apple cinnamon, etc.)

1 quart pure water

1/4 tsp. liquid Stevia

This mild, refreshing recipe is **so easy** to make! Just place the herbal tea bags in a quart jar, fill with pure water, add the stevia,shake and place in the fridge for a couple hours or so. Voila – fruity iced tea! Add a little apple juice for a bit more zing, if you like.

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These refreshing drinks will keep you cool, satisfied and healthy all summer long. After drinking them regularly, soon you’ll find you have lost the desire for regular soda and won’t miss it at all.

Bring a quart or two to work and save all the money you would have spent on soda from the vending machine. Reward yourself at the end of the Summer by spending the money you saved on something special for yourself. (Perhaps a new outfit in a smaller size!)

Making the switch to healthier alternatives can be an enjoyable adventure. So, experiment and have fun!

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

---

For more information:
E-MAIL:

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Just Say ‘No’ — to Soda

By Kelly Hayford, C.N.C., Copyright © 2003

Sweet, sparkling, empty-calorie soda pop has become America’s
favorite drink. In just the last 50 years soda consumption
has increased by over 500%.

Mass advertising and availability is at the root of this mass
intake of liquid candy. And contractual agreements with
public schools and recreational facilities are some of the most
lucrative venues. Soft drinks are now sold in over 60% of
public schools. It’s no wonder when you consider that the
profit margin on soda is 90%.

This is great for the soda manufacturers, but poses
increasing health risks for the children and adults who are
guzzling it down in ever increasing amounts.

In the Summer of 2003 I spoke before the Denver Public School Board,
making a plea to not renew their contract with Pepsi.
The board was split on the issue and unfortuately it passed
by one vote.

Before you cast your vote in favor of regular soda consumption
in your household, work place, or local school, consider the
plea I made to the Denver school board. As you read, keep
in mind that although the statistics cited are for children,
parallel statistics exist for the adult population as well.

Here is my 3 minute alloted speech to the school board:

The same two decades in which soda consumption among children
has tripled for boys and doubled for girls.

According to a study recently cited in the Lancet Medical
Journal,drinking one soda or sweetened beverage a day -
increases the risk for obesity among children by 60%.

In addition, soda consumption puts children at risk for learning
and behavioral disorders and Type 2 diabetes. Previously known
as ‘adult onset’ diabetes, because it rarely struck those under
the age of 50, Type 2 diabetes has now reached epidemic
proportions among children over the past decade.

The same decade in which mass marketing campaigns and the mass
availability of soft drinks have been introduced into the public
school systems.

In response to the frequently voiced argument that students are
free to choose whether or not they drink soda; certainly
there exist many choices that students are free to make and yet
are not allowed on school grounds. The question is not whether
or not children are free to make the choice to drink soda, the
question is does this choice put them at risk?

With the positions you hold comes the obligation to protect the
welfare of the children you serve. The promotion of soda
consumption with its inherent health risks, is clearly a
violation of this obligation.

If you extend the contract with Pepsi – from this day forward,
the sight of every obese, overweight, diabetic or behaviorally-
challenged child will weigh heavy on your mind. And if the past
decade is any indication of what’s to come, there will be many.

If instead you forgo the contract, you will look into the eyes
of these same children and feel confidant that you have done
right by them.

I implore you NOT to extend the contract with Pepsi. Do it for
the children, do it for yourselves – do it for the future of
our nation.

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Administrators cite budget cuts in defense of their decision
to compromise our children’s health. It’s difficult for me to
swallow this excuse when the local news flashes stories about
$6 million dollar park renovations to include a new ice rink
and fountain, and a $30 million new sports stadium to include
the latest technology score boards. It’s about priorities, not
budget cuts. There is plenty of money floating around. Our
children and our health have just become low priorities.

Whether you have children or not, whether you drink soda or
not, this is a societal issue that affects all of us.
Individual values are what ultimately drive social values.
I encourage you as an individual to put a high priority on
your health, and the health of our children. You can start
by just saying no to soda pop!

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

- The article & writer’s info must remain complete and unaltered

- All URL’s must be set to hyperlinks

- Email distribution of this article MUST be opt-in e-mail only.

- Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

---

For more information:

E-MAIL:

info@kellyhayford.com

Ten Tips for Helping Kids Eat Better

By Kelly Hayford, C.N.C., Copyright © 2005

1 ~ Appeal to their interests by making them aware of the many benefits they will derive from eating healthy (i.e. every child wants to be strong, healthy, fast, smart, etc.).

2 ~ Educate them about what are wise food choices and how to make them, and avoid making sweeping statements such as “that food is bad for you”, etc..

3 ~ Involve them with food preparation as much as possible, at as early an age as possible.

4 ~ Avoid using food as a reward or comfort food., especially unhealthy foods.

5 – Be an example by Eating for Health regularly yourself and ask them to help keep you on track (fair is fair!).

6 ~ Don’t keep tempting “junk” food in the house. Do keep plenty of healthy foods and snacks on hand.

7 ~ Make a fun game out of exploring new healthy alternatives to unhealthy habits by taste testing new foods and finding ones that they/you like.

8 ~ Encourage other parents, teachers and family members to make healthy foods available at school and social functions.

9 ~ Increase understanding and body awareness by conducting a fun experiment having them record how they feel before and after eating a generous amount of sugary foods, for example.

10 ~ Pack a bag with nutritious foods when going out, and avoid having to resort to poor quality food choices for the sake of convenience and availability.

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

---

For more information:
E-MAIL:

info@kellyhayford.com

Curb & Conquer Your Food Cravings

Part II: BALANCING YOUR BODY-MIND SYSTEM

By Kelly Hayford, C.N.C., Copyright © 2006

Last time we talked about the importance of properly nourishing your body-mind system in order to diminish or eliminate cravings for health-robbing foods. Equally as important is balancing your body-mind system, particularly with regard to your emotions and blood sugar.

Imbalanced blood sugar can lead to almost unbearable cravings for poor quality foods, especially caffeine and sweets. Although giving in and indulging in delectable confections may give you temporary relief, doing so will only make things worse in the long run. Regularly consuming stimulant foods such as caffeine, alcohol and sweets is what causes and perpetuates the cycle of wildly fluctuating blood sugar levels and cravings in the first place.

Once you’re hooked, it’s like being on a biochemical roller coaster. Soon after you consume the soda, coffee, pastry or other stimulant, you’re feeling pretty cheery. Then—pheeeeeew — boom!—your blood sugar crashes and you feel like taking a nap or strangling somebody for your next “fix.” Or both.

In addition to causing strong food cravings and fatigue, imbalanced glucose levels are also notorious for causing headaches, insomnia, brain fog, excess weight that won’t go away and of course, pronounced emotional imbalance. This may show up as depression, irritability, anxiety and often, swinging from one mood to the next.

If you want to truly balance your emotions and conquer your food cravings, you must stabilize your blood sugar! Following these dietary recommendations will help:

• Eliminate or relegate stimulants to rare occasions, including: caffeine, chocolate, refined salt, alcohol and refined carbohydrates (sugars, high fructose corn syrup, white refined flour, etc.)
• Eat animal protein or whole grains within an hour of waking up.
• Eat three balanced meals daily and feed cravings for sweets with protein.
• Substitute stevia extract for concentrated or artificial sweeteners, as this natural herbal sweetener is known to balance blood sugar levels.
• Snack on a handful of wolfberries, also known as goji berries, which help support pancreatic function.

When it comes to supplementation, as we discussed in Part I, you will also want to be sure that you’re taking both a green food and broad-based whole food supplement —regularly and abundantly. In addition to supplying the body with an array of vital nutrients, these two products are also very effective in stabilizing blood sugar. Which means a double dose of assistance in your endeavor to curb uncontrollable urges for poor-quality foods.

Once your blood sugar levels are maintained in balance regularly, you will notice that both food cravings and emotional upsets will subside significantly. This could take a few weeks to a few months depending on the person and to what degree efforts to reverse this condition are followed.

Therapeutic-grade essential oils can help you through this transition period and to establish and maintain an ongoing sense of well-being.

• Bergamot and Cinnamon are both helpful for general cravings and addictions. (I once had a client who put a few drops of Bergamot on her feet every day and within a few days her irresistible cravings for salt and salty snacks completely went away!)
• Because Fennel and Dill help balance blood sugar levels, they are especially effective in clearing an unhealthy desire for sweets.
• Ginger, Lemon, Peppermint, and Spearmint may help with emotional eating and/or overeating.

Use your intuition and experiment to see what works best for you. Consult reference guides to essential oils for more recommendations.

Most people experience a dramatic reduction in their food cravings within a short period of time after following the preceding recommendations. Balancing and nourishing your body-mind system for the long haul, however, is a process that will take a bit of time to integrate as a lifestyle. Time well spent, as the rewards are great and will affect every area of your life!

If you find yourself struggling with suggested changes or that they are not as effective as you would like, chances are you also need to thoroughly cleanse your body-mind system. More on this third piece of the curb-and-conquer-your-food-cravings puzzle in Part III.

**NOTE: Make sure you are using therapeutic-grade essential oils available from direct distribution companies. DO NOT use perfume-grade aromatic oils, available at most retail outlets. I most recommend Young Living Essential Oils #176667.

For more info visit:

http://www.wellnesscoaching.com/shop/essoils.htm or www.youngliving.com

For more company recommendations:
http://www.kellyhayford.com/resources.htm

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

---

For more information:

E-MAIL:

info@kellyhayford.com

Curb & Conquer Your Food Cravings

Part I: NOURISHING YOUR BODY-MIND SYSTEM

By Kelly Hayford, C.N.C., Copyright © 2006

The topic of food cravings is a complex issue. That’s why most people are unable to overcome them. With a little understanding and practical know-how, however, you too can successfully quell cravings and adopt a balanced way of eating.

First, it is critical to understand that food cravings are your body’s way of speaking to you. It is begging you to feed it properly, and it won’t stop begging until you do. It’s that simple.

When you give your body/mind system adequate amounts of the nutrients it needs and stop giving it substances that trigger insatiable desires, the cravings will go away. To start, follow these simple, yet vitally-important recommendations to be sure your body is getting what it requires:

1 ~ Eat three regular meals a day consisting of 70-100% natural, unprocessed, preferably organic foods, such as fresh fruits & vegetables; whole grains (i.e. brown rice, oats, millet, quinoa, etc.); legumes (i.e. white, red, mung or aduki beans); and fresh meats, fish or poultry.

2 ~ Take a “green food” supplement daily — especially barley grass or a blend that contains barley grass as it helps to stabilize blood sugar levels, which will help with cravings for sweets and other substances as well.

3 ~ Make sure you’re getting enough of the “good fats.” Consume 1-3 tbps. extra virgin olive oil, sesame oil, virgin coconut oil or raw, unsalted nuts and seeds daily. AND, take an essential fatty acid supplement daily (i.e. Evening Primrose oil, flax oil, fish oils, etc.)

4 ~ Because the overwhelming majority of people today are depleted of nutrients in general, it is also wise to take a broad-spectrum whole food supplement every day. Berry Young Juice, Frequensea, Body Balance, Noni Juice and Berry Greens are at the top of my list as they are especially effective at reducing cravings for poor quality foods.

5 ~ Supplementing with an ionic mineral formula is also helpful because our soils and processed foods are so deficient in these essential nutrients.

When introducing supplements into the body, it is wise to start with one at a time, taking half the recommended dose and gradually build up from there. I have known people who have quelled their cravings just by taking the above-mentioned supplements regularly without making any changes to their diet.

For best results and your overall health, however, it is best to avoid or eliminate altogether substances that trigger cravings, such as the following:

1 ~ Stimulants — including caffeine, refined salt, alcohol and refined carbohydrates (sugars, high fructose corn syrup, white refined flour, etc.) These substances act like drugs in the body sending your biochemistry soaring out of balance, which can cause powerful, addictive desires for them.

2 ~ Common food allergens — including, but not limited to wheat, dairy, soy, corn, etc. Most people today are sensitive to one or more of the common food allergens, which are also notorious for inducing unnatural cravings.

3 ~ Processed foods — especially those that contain monosodium glutamate (MSG), aspartame or hydrogenated oils. MSG and aspartame are neuro-toxic additives that trigger the brain to crave more food in general. Hydrogenated oils, or the “bad fats,” deplete the body of essential fatty acids causing cravings for fatty foods in particular.

Because they do not nourish the body—the very definition of food—none of the above can truly be classified as food. In fact, these substances are known as anti-nutrients because they deplete the body of existing nutrients in order to process them through.

Stay tuned for more help with this complex topic in Parts 2 and 3. In the mean time, Follow the above recommendations consistently for the next 30-90 days and I guarantee your cravings will start to fade. You’ll also start feeling better and have more energy to do all that you desire!

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

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Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

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If It’s Not Food, Don’t Eat It!

NO-NONSENSE GUIDELINES TO AN EATING-FOR-HEALTH LIFESTYLE

By Kelly Hayford, C.N.C., Copyright © 2005

When Betty first came to me she was taking seven medications, had severe osteoarthritis, could barely walk, was in constant pain and had to catheterize herself daily—among other things. She had heard that making dietary changes could be beneficial to her health, but doubted it could work for her. Betty sought nutrition and health coaching only because she could no longer afford her medications and her friend had insisted.

Although skeptical at first, Betty was delighted when, in just a few weeks she was able to go off four of her medications, was virtually pain-free, could walk without using her walker, had lost a few pounds, and was generally beginning to feel much better. In addition, her cholesterol had dropped below what it had been when she was taking cholesterol-lowering medication.

What did Betty do to achieve such dramatic results so quickly? It may surprise you that she didn’t cut or count calories, carbohydrates or fat, take a special pill, or start working out. She simply began to switch from the low-quality, chemical-laden processed food brands she had been eating for years, to higher quality, additive-free natural food brands She also began to include a couple servings of fresh produce into her diet each day.

How can this be? This is so because the most popular brands of processed, packaged chemical-laden foods (pseudofoods) so widely consumed today, are injurious to the body. Aside from the obvious diet-related conditions such as heart disease, diabetes, or obesity, few people realize poor nutrition in general, is the primary cause of all chronic dis-ease.

EATING-FOR-HEALTH GUIDELINES ~

Like Betty, an increasing number of people are becoming aware of this relationship between diet and dis-ease and revamping their diets. Following is a brief overview of five Eating-for-Health Guidelines that can help you stay on, or get back on the road to health:

GUIDELINE #1:

If it’s not food, don’t eat it! –

…and if you do, wait a long time before you do it again so your body can recover.

The very definition of “food” is that it is nourishing to the body. Consequently, anything that is not nourishing to the body (i.e. pseudofoods containing refined sugars, hydrogenated oils, chemical additives, etc.) is not food, don’t eat it! And if you do, wait a long time before you do it again so your body can recover.

~ Implementing Guideline #1

• Eliminate all psuedofoods containing harmful ingredients, such as chemical additives, white refined sugar and flour, high fructose corn syrup, hydrogenated oils, etc.
• Eat only additive-free natural food brands, available at all natural food stores and also, increasingly available at regular grocers.
• Whenever possible, consume organic produce and organic, antibiotic and hormone-free meats, fish, and dairy products; and drink purified, filtered water.

GUIDELINE #2:

Eliminate or relegate stimulants to rare occasions –

…the more distant and rare the better.

Stimulants act like drugs in the body. They send your system soaring out of balance causing a variety of symptoms including fatigue, brain fog, weight gain and more. Stimulants include caffeine, alcohol, refined salt, sugars and other refined carbohydrates (i.e. high fructose corn syrup, white refined flour, etc.), Less stimulants equal more health and energy.

~ Implementing Guideline #2

• Free yourself from stimulants by eliminating them completely until balance is restored (a few weeks to a few months).
• Then, relegate stimulants to rare occasions according to your tolerance level. If symptoms return, completely eliminate the offending substance once again.
• Switch from health-robbing refined salt to unrefined, mineral-rich sea salt.
• Substitute herbal teas or roasted grain beverages for coffee or caffeinated tea.
• Replace refined sugars with fruit and low-glycemic natural sweeteners such as stevia or agave.

GUIDELINE #3:

Eat an abundance of whole, fresh, natural foods –

…and little to no processed foods.

Most everything that comes in a box, can or package is a processed food (with the exception of some unprocessed brown rice or legumes, for example). Whole, fresh, natural foods (preferably organic) such as produce, meats, fish, poultry, whole grains, legumes and seeds are always your best choice.

~ Implementing Guideline #3

• Equip yourself with kitchen gadgets to make healthy, whole food preparation a breeze, including a salad spinner, vegetable steamer, rice cooker, juicer, food processor, etc.
• Always make dishes in bulk and chop extra salad fixin’s for quick meals later. Vacuum seal to maximize shelf life and save time and money.
• Take advantage of all the “packaged” fresh foods available today such as baby carrots, assorted chopped veggies, freshly cut fruit and pre-washed greens (lettuce, herbs, spinach, etc.).

GUIDELINE #4:

Account for food allergies and sensitivities –

…when making wise food choices.

The most common food allergens (i.e. wheat, dairy, soy, corn, etc) can cause a myriad of both acute and chronic conditions, including acid reflux, gas, bloating, constipation, sinusitus, weight gain, depression, arthritis and more. Most people today are sensitive to one or more of these foods – and most don’t even know it!

~ Implementing Guideline #4

• Eliminate common food allergens from your diet for 2-3 weeks to identify sensitivities and help clear and strengthen your system.
• Then, if your body can tolerate them, rotate common food allergens having them only once every four days to prevent the return of symptoms.
• Improve your digestion and get your bowels moving 2-3 times a day.
• Cleanse your eliminative tract with a protocol that’s appropriate for you, and do regular maintenance cleansing thereafter.
• Boost your immune system, reduce stress and exercise regularly.

GUIDELINE #5:

Account for ailments –

…when making wise food choices.

There isn’t any condition in the body that can’t by improved by improving your diet. As you start improving the quality of your diet you’ll start feeling better and improving the overall quality of your health. Also, learn which foods exacerbate or help improve any specific conditions in order to expedite the healing process.

~ Implementing Guideline #5

• Follow all five Eating-for-Health Guidelines to allow your body every opportunity to restore and maintain health.
• Research recommendations for foods that can help reverse specific conditions, as well as those that may be causing or contributing to your problems.
• Cleanse and clear your tissues and organs with a protocol specific to your ailments and to restore health and energy in general.

When applied consistently over time, these five Eating-for-Health Guidelines produce “amazing” results as Betty can attest. It’s miraculous what the body can do when fueled properly — energy is restored, excess weight is shed, body systems are regenerated, disease is reversed, and nagging symptoms disappear.

Where should you begin?

Start with the basics – if it’s not food, don’t eat it!

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Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former junk food junkie turned nutrition and health coach, she has helped thousands reverse dis-ease, and restore their health, energy and natural weight. For more tips and teleclasses on healthy eating and holistic self-care, visit:

www.kellyhayford.com or call 303.746.8970

---

Kelly Hayford, invites you to reprint this article in your publication, ezine, or on your website with the following requirements:

    - The article & writer’s info must remain complete and unaltered

    - All URL’s must be set to hyperlinks

    - Email distribution of this article MUST be opt-in e-mail only.

    - Send copy or link of reprint to info@kellyhayford.com

Thank you for your cooperation and for spreading the word!

---

For more information:

E-MAIL:

info@kellyhayford.com