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Are there toxic heavy metals in your food?

Article from The Huffington Post
August 24th 2016 in Huffington Post, Nutrition, Toxicity

Are there toxic heavy metals in your food? Last week, I was listening to the Tim Ferris podcast with Tony Robbins. As always, it was a really awesome podcast, with Tony sharing so much information and reminding us how to become a better person — for ourself, and for the people around us. Towards the end of the interview, Tony talked ...
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Benefits Of Fish Oil

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

Benefits Of Fish Oil You may have heard many times that it's good to eat lots of fish. But what is special about fish oil?

Fish oils are loaded with omega 3 essential fatty acids, that our bodies need, but are not able to make.

Fatty fish, such as salmon, trout, or sardines, are rich in omega 3, and also a ...
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The 7-Day Mental Diet For Weight-Loss

Article from The Huffington Post
in Huffington Post, Weight Loss, Mindset

The 7-Day Mental Diet For Weight-Loss So many of us struggle with some sort of weight problem. Maybe you lost weight and you're finding it hard to maintain your new weight? Or maybe you're finding it hard to lose, and each time you try it gets harder?

When we're dieting, we often miss the link between why we are eating, ...
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Which fruit is the best for diabetes?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

Which fruit is the best for diabetes? Type 2 diabetes is a growing health problem. But you can dramatically decrease the symptoms if you just pay attention to your nutrition, and lead an active lifestyle.In 2013 it was estimated than over 380 million people throughout the world had diabetes. Especially in Molokai, it is a huge health ...
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Invisible dangers in your home

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island

Invisible dangers in your home Are you aware, how many toxic chemicals you have in your house?Of course, no one knowingly brings toxins into their home. But everything we eat, drink or use for personal care or cleaning has a very high impact on our health. It's easy to see the connection between what we eat and our health, ...
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Can soy products save your heart?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Can soy products save your heart? Many people are asking questions about soy products. Are they heathy? There's so much information out there, it can be confusing. I believe there's not just one "healthy" food that will save your heart. Heart and cardiovascular diseases increase every year in men and women. But that ...
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What is the best drink?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

What is the best drink? A recent study on over 18000 people compared plain water consumption in relation to energy intake and improved diet quality. It found that just by drinking more water, your calorie intake will reduce by 68 to 205 calories every day. Over time this will give you great weight loss ...
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The Importance Of Calcium

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

The Importance Of Calcium Most of us are aware of the importance of vitamins. But do you ever wonder if you're getting enough minerals? Today I want to look at one of the most important minerals, and one that we're often not getting enough of.Calcium is a most essential mineral. Maybe you've heard that you ...
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Weight-loss without dieting!

Article from The Huffington Post
in Huffington Post, Weight Loss, Nutrition

Weight-loss without dieting! Are you struggling with losing weight? Or losing, then gaining everything back again? Probably you've heard these questions many times. There are hundreds of diets that you can follow, and you'll often see results with them too. But there is a more efficient way to lose weight -- and ...
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What soda really does to your body

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

What soda really does to your body Almost everyone knows that we shouldn't drink too much sugary drinks, but most of us still drink them anyway. I know they taste good and sweet, and yes, they're addictive too. It's not your fault that you like them!But just one soda a day, even diet soda, will increase your risk ...
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Cooking With Essential Oils

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Cooking With Essential Oils Have you ever tried cooking with essential oils? Yes, you can use essential oils for cooking, even for cleaning. But when you're using them internally you need to be especially careful with which ones you choose.When you buy essential oil make sure you get therapeutic grade, and as ...
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7 Benefits Of High Intensity Interval Training

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

7 Benefits Of High Intensity Interval Training If you don't have much time and want to see quick results then this workout type is for you! High intensity interval training (HIIT) is a training method where you increase your heart rate for just a short time, then you decrease it, and you repeat it a number of times depending on your level ...
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Vitamin C Is Not Just For Colds

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Vitamin C Is Not Just For Colds You've probably heard before that you should eat more oranges or other citrus fruits when you have a cold, because of their high content of Vitamin C.But Vitamin C has so many more benefits.It's important for many functions in the body: growing and repairing tissue, strengthening your ...
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Quick Protein Brownies

Ayda's Turkish-Style Recipes
in Recipes

Quick Protein Brownies Ingredients:2 whole eggs2 egg yolks1 tsp baking powder1/4 tsp baking soda2 tbsp coconut flour1 tbsp cacao powder2 scoops Diet Doc chocolate protein powderDirections:mix everything well with a mixer (not by hand, it needs to be well mixed!)spread in a baking dishbake for around 30 minutes at 350 ...
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Do Calories Matter?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Do Calories Matter? Do you know how many calorie you are consuming? Do you track your food, or read the labels? I know it can be so overwhelming. But first let's start with what calories really are. A calorie is a unit of energy, and it's essential for health. Everyone's calorific needs are different, ...
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How you can lose weight fast!

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

How you can lose weight fast! 80% of the population want to lose weight, and they want to do it as fast as possible. Molokai is no different, I keep hearing everyone is trying new diets and new ways to lose weight.You didn't gain all your weight in a couple weeks, so you can't expect to lose it all in a couple weeks ...
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Cottage Cheese Cake

Ayda's Turkish-Style Recipes
in Recipes

Cottage Cheese Cake Ingredients:5 egg yolks2 whole eggs1 tsp baking powder1/4 tsp baking soda2 tbsp coconut flour1 cup spelt flour1 small tub (1 pound) 2% cottage cheesesea saltblack sesame seeds for the topDirections:mix everything well with a mixer (not by hand, it needs to be well mixed!)spread in a baking dish, ...
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Low Carb Bread

Ayda's Turkish-Style Recipes
in Recipes

Low Carb Bread Ingredients:5 egg whites2 whole eggs1 tsp baking powder1/4 tsp baking soda1/2 tsp cinnamon2 tbsp coconut flour2 cups ground flax seed1 tbsp organic grass fed butterDirections:mix everything well with a mixer (not by hand, it needs to be well mixed!)bake for around 40 minutes at 350 degrees enjoy!
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Is Cholesterol Good or Bad?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Is Cholesterol Good or Bad? Is cholesterol good or bad for you? It's a challenging question, and one that many of us are still uncertain about. Probably you've heard that cholesterol is “bad”, but are not really sure if it's true. You may be careful about how much you consume — especially you may have ...
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One Book Can Change Your Life

Article from The Huffington Post
in Huffington Post, Mindset

One Book Can Change Your Life Do you read books? I love reading, it's almost like meditation for me. Did you ever start reading a book, and you just didn't want to stop, you wanted to finish it the same day? Or after you finished reading you wanted to read it again a few more times? I did — actually, one book that ...
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Do you really need to exercise?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Exercise

Do you really need to exercise? Do you think exercise is necessary for your health and for losing, or maintaining, your weight?

Lots of people who are running or going to the gym regularly are overweight. I've been to many races, and back in Turkey I had a big running group, so many friends there had excess weight even ...
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Can natural therapies cure cancer?

Article from Truth Theory
in Truth Theory, Nutrition

Can natural therapies cure cancer? If you were diagnosed with cancer, would you try natural remedies?

I know cancer is not a nice subject to talk about. But I have to ask this question, because in the time that it will take you to read this article 3 people in the US will die of cancer. That's 1 person every minute, or 1600 ...
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Dangers Of Added Sugar

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Dangers Of Added Sugar Are you aware how much sugar you are consuming every day? Or do you know how much is too much?

Almost everything has added sugar. Actually 74% of packaged food has hidden sugar intake! So we often don't even realize how much we are really eating.

The recommended daily amount for women is ...
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Heal Yourself With Music And Aloha

Article from The Huffington Post
in Huffington Post, Mindset

Heal Yourself With Music And Aloha Imagine every week you spend a couple hours sharing music and having fun. You meet old friends, and make new ones. There's no plan beforehand what you're going to play. There's no commitment or expectation that everyone has to be there. And you don't even have to be a musician ...
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Do Energy Drinks Really Increase Your Energy?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

Do Energy Drinks Really Increase Your Energy? Do you use energy drinks to pick up your energy during the day? Maybe before your workout?

Most of these drinks contain caffeine in combination with other ingredients that are similar to caffeine, like guarana, taurine, ginseng and green coffee extract. Actually all of these substances contain ...
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Sleep Matters Part 3 - Bedtime Snacks

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Mindset

Sleep Matters Part 3 - Bedtime Snacks Hopefully my last couple of articles on sleep gave you some ideas how to increase your sleep quality. Like I said before, it's the quality and quantity of sleep that will create optimum health.

Almost 70% of americans have problems sleeping, but it's so important to get a good nights rest ...
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Heal Yourself With Your Diet

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Heal Yourself With Your Diet What if you can heal yourself just by changing your diet?

Do you think it would be worth it? I don't think anyone needs to tell you that you should lose weight, or exercise, or start following a diet. You know exactly what you need to do. Am I right?

If you look around Molokai then a large ...
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Sleep Matters - Part 2

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Mindset

Sleep Matters - Part 2 Sleep is like a diet - it is important to have the right quality and quantity.

In my last article I mentioned how important it is to get enough sleep, and how there is a strong link between good quality sleep and obesity and other health problems.

Also you need to be aware that sleep quality ...
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Sleep Matters - Part 1

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Mindset

Sleep Matters - Part 1 How many hours do you sleep every day? Do you feel tired when you wake up? Do you wake up during the night?

Sleep is the best and easiest way to rest our body and mind. Some people feel fine with just 5 or 6 hours a day, some need 8 or 9 hours. But it's so important for optimum health to give ...
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3 Steps To Lose Weight

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

3 Steps To Lose Weight Nowadays, wherever you look you'll see diets, detox programs and weight loss supplements. In the US alone we spend $40 billion a year on weight loss programs and products. Nearly 50% of adults are obese, and the number is increasing every day. Obesity is becoming one of our biggest health care ...
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Healthy Alternative for Soda

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Healthy Alternative for Soda I already talked in a couple of my articles about soda, and why you should't drink it. I got a big response, lots of you asked me questions. Yes, I think we all know that soda is not good, but what can we drink instead?

Actually the best answer is water. Remember our body consists almost 90% ...
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Is Coffee Good Or Bad?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Is Coffee Good Or Bad? The coffee we drink comes from coffee beans, which come from seeds of the coffee plant. Some studies show that drinking coffee is good for your health, other studies claim that it is bad bad for you.

Are you confused too?

Coffee is actually very healthy. It is high in antioxidants and nutrients ...
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Eat more and lose weight

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Eat more and lose weight You always heard that if you eat more calories than you burn, you will gain weight. Correct? Actually no, not exactly.
Yes, its important how many calories you are consuming each day, but what's so much more important than that is what type of food you are eating.

Here are 3 foods that may ...
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Benefits Of Essential Oils

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island

Benefits Of Essential Oils Do you use essential oils? Do you know exactly what they are? They are concentrated extracts made from roots, leaves and blossoms of plants or seeds.

People have been using essential oils for therapeutic purposes for almost 6000 years. The ancient Egyptians were the first to use them for ...
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Do You Need Motivation?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Mindset

Do You Need Motivation? You decide that you need to do something. “Yes, I want to finally start exercising every day”. Or maybe “I'm starting a diet on Monday morning”.

Sounds familiar? Yes, we all have things in our life that we want to change, goals that we want to achieve. We start full of enthusiasm, then ...
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Why you should quit drinking soda now!

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Why you should quit drinking soda now! Do you drink soda?

If the answer is no, that's awesome, but do you drink fruit juice, energy drinks or smoothies? Can you believe that there's actually not much difference between all these, they all have almost equal levels of sugar.

If the answer is yes, then do you drink normal or diet ...
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Is Sugar Making Us Sick?

Article from The Huffington Post
in Huffington Post, Nutrition, Weight Loss

Is Sugar Making Us Sick? Who doesn't like sugar? I don't think many people would say they don't like it!

I grew up in Istanbul, Turkey, and it was traditional to eat a sweet desert with every dinner. When we visit friends or family, the first thing they do is to serve you a sweet, sugary desert.

I never ...
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Are Diet Foods The Best Choice?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

Are Diet Foods The Best Choice? If you are conscious about your food choices, and you try to eat healthy as much as you can, then you probably like to choose foods that are low in fat and with no added sugar.

But did you know that many studies are now showing that this may not be the best option?

Yes, many food companies want ...
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Meditation

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

Meditation Meditation has been practiced for thousands of years. It was originally developed to help form a deeper understanding of the sacred and mystical forces of life. Nowadays it's mostly used for decreasing stress and relaxation.

There are many things in life that are beyond our control, but it is ...
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Do You Have A Sugar Belly?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

Do You Have A Sugar Belly? Did you hear about a beer belly before? Now they've found evidence that eating too much added sugar may send more of your extra calories directly to your belly.

There's a strong link between obesity and sugar-sweetened drinks. The average American consumes between 22 and 28 teaspoons of ...
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Community Power

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

Community Power First, I want to say Happy 30th Birthday to The Molokai Dispatch! I'm honored and grateful that my articles are a part of it.

This week I want to talk about the power of a community.

Do you know what's easier: to change your environment, or to change your mind? Can you change your ...
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Is yogurt the answer to obesity?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

Is yogurt the answer to obesity? The Greek physician Hippocrates once said: “all disease begins in the gut”. You may have heard something similar, there's been a lot of talk recently about how important it is to keep your gut healthy and increase good gut bacteria.

Bacteria lines your intestines and helps you to digest ...
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7 steps to discover a new YOU!

Blog
in Mindset

7 steps to discover a new YOU! What do I mean by discover a new you? I mean, you know who you are, right? Are you really sure? If yes, then why do you look for so many answers in life outside of yourself?

Let me explain what I mean with a quick story!

A boy was looking for his keys under a street light when a friend came up ...
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Foods to Help Improve Your Mood

Article from The Huffington Post
in Huffington Post, Nutrition, Mindset

Foods to Help Improve Your Mood 'I don't eat junk food; I don't have junk thoughts.' -- Peace Pilgrim

Do you think a diet is just for losing or gaining weight? Think again!

The word diet literally means 'a daily food allowance.' We need food for growth, repair and energy for our daily activity ...
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How can you improve your productivity at work?

Blog
in Nutrition, Mindset

How can you improve your productivity at work? How can you improve your productivity at work?

What is your hardest time concentrating and being productive at work? In the morning, after lunch, or maybe the last hour in the afternoon?

Did you ever think why?

And what do you usually do to motivate yourself and get your energy back? Do you ...
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Is long term weight loss possible?

Blog
in Nutrition, Weight Loss

Is long term weight loss possible? Studies show, time after time, that around 98% of people who lose weight gain it all back again within 2 years, with many going on to gain extra weight. There are so many recommendations for “the perfect diet”, and the phrase “it's not a diet, it's a lifestyle” is often used. This ...
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Are You Eating Enough Protein?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition

Are You Eating Enough Protein? Protein is the most important macronutrient, and it is made up of amino acids, the building blocks for cell and tissues. The structure of protein is complex and it takes some time to digest. But that's good news because slow digestion delays hunger. Protein also plays an important role in our ...
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Why do we have drugs for Binge Eating?

Blog
in Nutrition

Why do we have drugs for Binge Eating? In January the U.S. Food and Drug Administration (FDA) approved a drug called “Vyvanse” for binge-eating disorder.

What is binge-eating disorder (BED), and why should we be concerned about this new drug?

BED is an eating pattern in which the person is unable to control their eating. During ...
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Spam Jam Festival

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

Spam Jam Festival May 2nd was 13th annual Spam Jam Festival. Spam - one of Hawaii's favorite foods, the festival is a cultural celebration here in Hawaii. In 2014 they estimated that 25000 people attended the event.

Spam was originally introduced in 1937 by Hormel Foods. Now, almost seven million cans are ...
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5 Steps to start a diet

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Weight Loss

5 Steps to start a diet Who wants to lose weight? Maybe you'd like to lose 5 pounds, or 50 pounds, it's really not a hugely different process. But is it really all about diet and exercise? This may surprise you, but the answer is no, not really. Yes, how many calories you take each day is important, but much more ...
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How do you know you are healthy?

Article from Kauai's Newspaper The Garden Island
in Kauai The Garden Island, Nutrition, Mindset

How do you know you are healthy? Do you really know what it means to be healthy?

If you look in the dictionary then it is defined as being well, fit, and in good shape. But the word health means different things to different people, depending on their situation.

Health is really measured by the level of functional or metabolic ...
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How old is old?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

How old is old? First, ask yourself how old you would be right now if you didn't know your birthday.

I know it's a tricky question, but really think for a moment. We limit ourselves by our beliefs. You think ok, after 55 or maybe 65 my time is passed and I should just be happy with whatever I can still ...
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FREE Fitness Classes!

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

FREE Fitness Classes! Do you struggle with your workout plan? You don't know what you need to do, or you just get bored of doing the same everyday? Do you need some inspiration?

Science shows that the best way to get motivated is to work together in a community. Let's do workout together, and support and push ...
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Are soft drinks healthy?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Are soft drinks healthy? Wherever I go in Molokai, it seems that 80% of us -especially kids- drink soda. The other day a couple of kids asked me “you don't drink soda, do you?”. I asked how they knew that! And their reply? “You look healthy!”. This got me thinking more about it. They KNOW that drinking soda is ...
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Paddling season is here! Are you ready?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

Paddling season is here! Are you ready? If you're a paddler already or want to get started, here are some ideas to get ready for the season. If not, you'll find a few helpful suggestions here for getting back in shape!

Do you know how you can improve your endurance? Yes, you need to do cardio. But more than that - you need to ...
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My Secret Diet?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

I keep hearing that everyone all over Molokai is trying the 21 days diet. Awesome! That means you are already aware that you need to change something, and you are trying hard. Is 21 days the magical number that you need to create a new eating habit? Enough people keep saying this, so of course ...
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It's Makahiki time!

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

Makahiki is the the ancient Hawaiian festival in honor of the god Lono. I love the Makahiki season - nowadays it means fun games, seeing everyone, watching the kids happy faces. And FOOD!

We definitely need to support everyone who cooks all the food for the festival. Mahalo!
Here are some tips - ...
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New Year, New Start!

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset, Weight Loss

How are your New Year's Resolutions going? Or didn't you make one? Studies show that 95% of New Year's Resolutions will have already been broken by now. Most people actually don't even make a new year goal.
Why? Because if you make a resolution and then you break if you feel as ...
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New Year Plan

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Do you remember your last New Years Resolutions? You decided you wanted to change something, you were so excited... Then maybe after a week or 2 you'd already forgotten about it. Am I right?

Let's do it differently this year! First, you don't need to wait for anything to start on ...
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Thanksgiving Dinner

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Would you like the good news or the bad news first?

Ok, the good news: just by reading this I know that you are already thinking about your health!
Yes, it's Thanksgiving - turkey time, a perfect time to eat together with our ohana and be grateful for what we already have.
But are you also ...
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Why do you do exercise?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

Why do you do exercise? Exercise has so many health benefits - it can improve your posture, decrease stress, help you sleep better, improve your memory, you'll have more energy, live longer and be happier!

Sounds pretty good, right!

But… many people exercise just to lose weight. That should not be your main ...
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Why we are getting overweight?

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Why we are getting overweight? Do we get fat because we overeat? Or do we overeat because our fat tissue and our genetics effect our body and cause it to accumulate excess fat? Actually both are true to some extent.

Remember that anything that you eat that's beyond your immediate need for energy creates new body fat.

A ...
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Behavior Change

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

Behavior Change Why do we create habits? If something feels good, then most likely we will do it again and again, even if it is not really doing us good. But our body starts automatically doing it, without thinking about it. Our body takes control over our mind.

And why then is it so hard when we try to break our ...
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Belgian Chocolate

Ayda's Turkish-Style Recipes
in Recipes

Belgian Chocolate For your chocolate cravings!

Ingredients
- 120g 100% whole wheat flour
- 1 cup unsweetened coconut milk
- 2 tbsp cacao
- 1 scoop Diet Doc belgian chocolate protein powder
- 2 whole eggs
- 1 egg white
- 1 serving Hershey's Chocolate Kisses
- a pinch of stevia

Makes 8 servings

Nutritional ...
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Blueberry Pie

Ayda's Turkish-Style Recipes
in Recipes

Blueberry Pie Healthy pie!

Ingredients
- 75g almond flour
- 60g 100% wholewheat flour
- 2 tbsp corn starch
- 2 whole eggs
- 2 egg whites
- 120g blueberries (fresh or frozen)
- 1/2 cup unsweetened coconut milk
- 1 tsp baking powder
- 1/4 teaspoon baking soda
- organic steviafor sweetness

Makes 8 servings ...
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Broccoli and Cheese

Ayda's Turkish-Style Recipes
in Recipes

Broccoli and Cheese Perfect way to eat delicious veggies! My husbands favorite :))

Ingredients
- 425g broccoli
- 1 cup low fat mozzarella cheese
- Coconut cooking spray

Makes 5 servings

Nutritional Facts per serving
4g carbs
5.2g protein
2.4g fat

Directions
Pre-heat oven to 425 degrees.
Steam the broccoli (in a ...
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Macronutrients

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Do you know what macronutrients are? They are the nutrients that provide your body with calories, or energy. That's protein, carbohydrates (carbs) and fat.

Don't worry, I'm not going to go into too much detail about that! But I would like to show you how your body works, so we can ...
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Chocolate Protein Cake

Ayda's Turkish-Style Recipes
in Recipes

Chocolate Protein Cake Great if you're craving chocolate cake!

Ingredients
- 1 cup unsweetened almond milk
- 62g The Diet Doc Chocolate Protein Powder
- 60g 100% whole grain flour
- 28g 100% unsweetened cacao
- 3 whole eggs
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- optional: 1 tbsp coconut flakes for the ...
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Protein Powder Cake

Ayda's Turkish-Style Recipes
in Recipes

Protein Powder Cake Perfect for after workout.

Ingredients
- 1/2 cup unsweetened apple sauce
- 62g The Diet Doc Vanilla Protein Powder
- 3 whole eggs
- 40g 100% whole grain flour
- 1/2 tsp baking powder
- 1/4 tsp baking soda
- 1/2 tsp vanilla extract
- 1 tsp cinnamon

Makes 9 servings, Nutritional Facts per serving ...
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Almond Flour Strawberry Cake

Ayda's Turkish-Style Recipes
in Recipes

Almond Flour Strawberry Cake Delicious, light cake. Great for your sweet tooth!

Ingredients
- 100g almond meal flour
- 30g spelt flour
- 2 tbsp corn starch
- 2 whole eggs
- 1 egg white
- 1/2 cup unsweetened apple sauce
- 2 cups frozen or fresh strawberries
- 1 tsp baking powder
- 1 tsp vanilla extract
- organic stevia for ...
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Apple Protein Cake

Ayda's Turkish-Style Recipes
in Recipes

Apple Protein Cake Incredibly light (and delicious) cake!

Ingredients
- 1 1/2 scoop The Diet Doc Vanilla Protein Powder
- 1 grated apple
- 1/2 cup unsweetened almond milk
- 2 whole eggs
- 30g spelt flour
- 1/4 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- 1/2 tsp cinnamon
- stevia (but only if ...
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Oven baked cauliflower

Ayda's Turkish-Style Recipes
in Recipes

Oven baked cauliflower A super-easy, healthy, delicious side dish!

Ingredients
- 1 large cauliflower
- sea salt
- paprika

Nutritional Facts for 100g serving
5g carbs
2g protein

Directions
Chop the cauliflower into small pieces. Season with sea salt, paprika and spray with a little cooking spray. Bake at 425 degrees ...
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Garbanzo Pea Dip

Ayda's Turkish-Style Recipes
in Recipes

Garbanzo Pea Dip A tasty dip for vegetables, or great to spread on crackers - even great as a pizza topping!

Ingredients
- 1 small can organic garbanzo peas
- 2 tbsp macadamia nut oil
- 1 clove garlic
- 1 lemon
- 1/2 bunch cilantro or parsley
- sea salt

Makes 12 servings, Nutritional Facts per serving
5.8g carbs ...
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Quick Pizza

Ayda's Turkish-Style Recipes
in Recipes

Quick Pizza A great healthy (and quick) alternative if you're craving pizza!

Ingredients
- 100% whole wheat low-carbs tortilla
- 2oz cooked chicken breast
- 1 tbsp tomato sauce
- 1 tbsp low fat parmesan
- 1 handful fresh spinach
- sea salt and oregano to season

Nutritional Facts for whole pizza
20g ...
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Motivate Yourself

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

Motivate Yourself What is your motivation? What keeps you going and working towards your work, life, or health goals? What do you enjoy doing?

Your motivation comes from understanding the big “why” you are doing what you do. When you understand the reason why, you will get much more energized.

If you really ...
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Ahi Poke

Ayda's Turkish-Style Recipes
in Recipes

Ahi Poke A healthy, low-sodium ahi poke. We're using liquid amino instead of soy sauce - that's 160mg sodium per serving instead of 800-1200mg!

Ingredients
- 2 lb fresh tuna steak
- 1/2 cup liquid amino
- 1 cup chopped green onions
- 1 tbsp sesame oil
- 1 tbsp white sesame seeds
- crushed dry red ...
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Vegetable Dip

Ayda's Turkish-Style Recipes
in Recipes

Vegetable Dip Great for a tasty snack.

Ingredients
- 1/2 cup low fat cottage cheese
- 1 lemon
- fresh mint
- sea salt

Nutritional Facts (for whole amount)
4g carbs
14g protein
2g fat

Directions
Mix everything in a blender.
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Nutrition Workshops

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

I am excited to share some great news with you this week. I'm starting my new free nutrition workshops on Molokai. Finally we will have a chance to meet and talk face to face!

I have the license for Hawaii from The Diet Doc - this is a scientific and natural approach to permanent weight loss, ...
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All-Bran Apple Muffin

Ayda's Turkish-Style Recipes
in Recipes

All-Bran Apple Muffin Great for an afternoon snack, or for pre-workout.

Ingredients
- 60g high fiber All-Bran cereal
- 1 whole egg
- 2 eggwhites
- 1/2 tsp baking powder
- 1/2 cup (122g) unsweetened organic apple sauce
- organic stevia for sweetness

Makes 5 muffins

Nutritional Facts per muffin
12.6g carbs
3.8g ...
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All-Bran Muffin

Ayda's Turkish-Style Recipes
in Recipes

All-Bran Muffin Great for an afternoon snack, or for pre-workout.

Ingredients
- 90g high fiber All-Bran cereal
- 1 whole egg
- 3 eggwhites
- 1 tsp baking powder
- 1/4 tsp baking soda
- 80g non-fat greek yoghurt
- organic stevia for sweetness

Makes 6 muffins

Nutritional Facts per muffin
13g carbs
5.3g protein ...
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Kiawe Flour Chocolate Cookie

Ayda's Turkish-Style Recipes
in Recipes

Kiawe Flour Chocolate Cookie Great as a sweet snack, or for pre-workout.

Ingredients
- 100g kiawe flour
- 90g dry quick oats
- 1 whole egg
- 4 eggwhites
- 1 tsp baking powder
- 2 tbsp coconul oil
- 20g unsweetened cacao
- organic stevia for sweetness

Makes 15 cookies

Nutritional Facts per cookie
7.6g carbs
2.4g protein ...
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Nutrition tips

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Do you feel hungry all the time? Or do you eat whether you feel hungry or not, just because it's your meal time? Whatever your answer is, the truth is that if you want to lose weight you need to give your body a chance to burn some of its stored fat. The biggest secret to achieving this is MEAL ...
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Banana Chocolate Pudding

Ayda's Turkish-Style Recipes
in Recipes

Banana Chocolate Pudding An easy to make pudding, good for your sweet cravings!

Ingredients
- 100g ripe apple banana
- 5g unsweetened cacao
- 10g pecan nuts
- 1/2 tsp cinnamon

Makes 1 serving

Nutritional Facts per serving
26g carbs
3g protein
7g fat

Directions
Mash the banana, mix the cacao and pecans and cinnamon in ...
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Blueberry Jam

Ayda's Turkish-Style Recipes
in Recipes

Blueberry Jam Delicious, sweet jam. A perfect match with greek yoghurt and oatmeal!

Ingredients
- 16oz frozen or fresh blueberries
- 1/2 cup unsweetened (organic) apple sauce
- 1 tbsp cinnamon
- 1 tsp corn starch

Nutritional Facts for the whole jar
69g carbs
3g protein
3g fat

Approximate Nutritional Facts for ...
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Kiawe Flour Crepes

Ayda's Turkish-Style Recipes
in Recipes

Kiawe Flour Crepes Delicious savory crepes, high in fiber and low glycemic index.

Ingredients
- 25g kiawe flour
- 5 egg whites
- 1/2 tsp cacao
Optional: stevia

Makes 2 crepes

Nutritional Facts per crepe
6g carbs
12g protein
0.5g fat

Directions
Blend everything together. Add a little stevia to sweeten (optional) ...
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Meat and Eggplant Wrap

Ayda's Turkish-Style Recipes
in Recipes

Meat and Eggplant Wrap Great for lunch, easy to take with you on a picnic or to work.

Ingredients
- 1/2lb extra lean beef (grass fed if possible)
- 300g eggplant
- 1/2 onion
- 1 tsp thyme
- 1 tsp sumac
- 1/2 cup water
- sea salt and pepper
- 4 100% wholewheat tortillas

Makes 4 servings

Nutritional Facts per wrap
27g ...
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Salad Dressing

Ayda's Turkish-Style Recipes
in Recipes

Salad Dressing Non-fat and really delicious, you can add to salads or also as a sandwich dressing.

Ingredients
- 1 cup non-fat greek yoghurt
- freshly squeezed lemon juice (1 lemon)
- 2 cloves of garlic
- sea salt

Makes 3 servings

Nutritional Facts per serving
4g carbs
7.5g protein
0g fat

Directions
Mix ...
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Sweet Potato Pancakes

Ayda's Turkish-Style Recipes
in Recipes

Sweet Potato Pancakes Delicious savory pancakes, high in fiber and very low in carbs and protein.

Ingredients
- 125g purple sweet potato
- 5 egg whites
- 1/2 tsp cinnamon
- stevia

Makes 8 pancakes

Nutritional Facts per pancake
3g carbs
2.5g protein
0g fat

Directions
Blend everything together. Add a little stevia to ...
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Cottage Cheese Bread

Ayda's Turkish-Style Recipes
in Recipes

Cottage Cheese Bread This is a delicious savory bread, perfect to eat with a meal or just on its own.

Ingredients
- 150g old fashioned dry oats
- 1 cup fat free cottage cheese
- 1 cup low fat cottage cheese
- 5 egg whites
- 1 whole egg
- 1 tsp baking powder
- 1/2 tsp baking soda
- sea salt
- black pepper
- optional: 1 ...
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Zucchini Cake

Ayda's Turkish-Style Recipes
in Recipes

Zucchini Cake Great as a side dish with your lunch or dinner.

Ingredients
- 2 medium zucchini
- 2 cups fat free cottage cheese
- 2 whole eggs
- 1/2 onion
- 100g gluten free wholewheat flour
- a handful fresh basil
- sea salt
- black pepper
- black cumin seeds or poppy seeds

Makes 12 servings

Nutritional ...
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Having a plan

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

Having a plan Do you have a plan for your future? Or even a daily plan of what you need to do?
Did you know that if you have a plan you a much more likely to reach your goals, and to achieve your goals much easier too?

Whatever you want to do, the first step is to make your plan. Then you need to stick to it! I ...
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Workout and Nutrition

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Exercise

Do you workout to lose weight?

If the answer is yes, then unfortunately you are wrong! Let me explain why.

It's great if you go to the gym to do your workout. Maybe you're even doing intense training, or perhaps you're just walking outdoors or doing yoga or hula. That's great, ...
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Calorie intake

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

Do you know what's more important - how many calories you take, or how much nutritional food you are eating each day?
Actually if you start to listen to your body then it will tell you the answer. Your body will tell you which food is good for you and which is not. Think about it - if you eat ...
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Setting goals

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

Do you know that if you make a plan then it's much easier to achieve your goals? Think, for example, if you want to go to your friend's house but you don't know where it is, and you don't write down the directions, you most likely won't find it. But if you have the address, and ...
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Warming up

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

Do you warm up properly before you start your exercise, and cool down at the end?

A good warm-up helps increase your heart rate before you start your exercise, it raises your body temperature and increases the blood flow to your muscles to get your muscles ready for action. This will help you burn ...
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What you're drinking

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Weight Loss

Are you really thinking about what you're doing to improve your health?

This week I'd like to pull your attention to drinking. No, not alcohol - this would probably take quite a few articles… I want to talk about other canned drinks.

When you drink coke, soda or most other canned pop ...
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Your weight

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Mindset, Weight Loss

When was the last time you weighed yourself? Don't be scared! It's your own body, you need to know everything about it. Check your weight once a week - make sure it's always at the same time of day (for example always first thing in the morning), and wear the same clothes every time ...
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Nutrition tips

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition

Ok, we've talked already about how important exercise is. Now this week we're going to take a little break from talking about exercise, and we're going to go back to nutrition.

Why is nutrition so important? Because you become what you eat. YES!
But…. why is it so hard to control ...
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Exercise Tips!

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

Hopefully you have now already started a daily exercise routine. If not then now is the time to start!
Remember, you should do something everyday. Pick whichever exercise best fits your body type, also try and pick an exercise that you enjoy doing. Then just do it! The best thing is that your ...
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Exercise

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Exercise

If you've seen my previous articles then hopefully you started to drink more water. Last week we talked about being aware of your breathing. Now it's time for exercise!

I think everyone knows how important exercise is, and what benefits it will bring you. So why do we so often choose to ...
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Breathing

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

Are you breathing? Or rather, do you realize you are breathing?

Just try this now: stand up, stretch for a second, then sit down. Do this right now, don't continue reading until you have done it!
Now think, when you were standing up, did you hold your breath? How about when you were sitting ...
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Benefits Of Water

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Nutrition, Mindset

In my last article, I talked about starting your journey to health and fitness by taking small steps. Let's look now at the first step that you can start right away. This week, start by trying to drink more pure water. Let's look at the benefits.

Water increases energy. Since your brain is ...
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Resolutions For The New Year

Article from Molokai's Newspaper The Molokai Dispatch
in Molokai Dispatch, Mindset

I have been hearing all my friends New Year goals and resolutions. But how many people stick to it and actually reach the goals they set out? Not many!
The biggest reason for this is focusing too much on the end result instead of taking one step at a time.
Second, most people do not know how much ...
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Breakfast & Workout

Ayda's Turkish-Style Recipes
in Recipes, Exercise

Breakfast & Workout Here's a quick & easy (and super healthy and delicious!!) breakfast, followed by a fun workout for you! You don't need any equipment for the workout - you already have everything you need (just your body!). ENJOY :))

Pancakes

- 2 eggs
- 2 apple bananas
- cinnamon
- cooking spray
Blend ...
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Some Quotes That I Love

"If you realized how powerful your thoughts are, you would never think a negative thought."

"The way of peace is the way of love. Love is the greatest power on earth. It conquers all things."

"I don't eat junk foods and I don't think junk thoughts."

"This is the way of peace: overcome evil with good, falsehood with truth, and hatred with love."

-- Peace Pilgrim

"I learned that we can do anything, but we can't do everything. At least not at the same time. So think of your priorities not in terms of what activities you do, but when you do them, timing is everything."

"Willpower is the key to success. Successful people strive no matter what they feel by applying their will to overcome apathy, doubt or fear."

"Everything you'll ever need to know is within you, the secrets of the universe are imprinted on the cells of your body."

-- Dan Millman