Braised Kale Frittata

Ingredients:

• 6 Eggs
• 4 Egg Whites
• ¾ Teaspoon Salt
• ½ Teaspoon Black Pepper
• 3 Tablespoons Parmesan Cheese
• 2 Tablespoons Chopped Oregano
• 2 Cups Braised Kale, without cheese, drained, chopped
• ¾ Cup Chopped Tomatoes

Directions:
Preheat oven to 375 degrees Fahrenheit. In a bowl, whisk eggs, egg whites, salt, black pepper, parmesan, and chopped oregano. Lightly spray an 8-inch nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring occasionally, until hot. Add the eggs and swirl to distribute. Bake about 20 minutes, or until set. Cut into wedges to serve. Serves 4.

Recipe adapted from health.com

Use It Or Lose It – Increasing Your “Brainspan” Starts Now

We don’t need research to tell us that our brain isn’t, well… it’s not as sharp as it used to be. It might be forgetting names, or where we put our keys, or our phone. It might take us a little longer to learn our way around the latest piece of tech. But what if we could do exercises that increase our “brainspan” just like exercising and eating right aids our lifespan?

Research shows that you can train your brain, which helps maintain - even improve - its functioning over time. Regular brain workouts help keep your memory sharp and able to adapt to new events and situations in life. This is exciting news for us! At Positive Changes, we have always advocated for holistic wellness – the health and vibrancy of one’s entire being. And this certainly includes helping your brain be the best it can be.

If you’re the type who likes to know the science behind the story, it’s all about your brain’s natural neuroplasticity. This is its natural ability to reorganize itself and create new brain cell connections. This “rearranging” allows you to compensate for injury or disease, and respond to new situations or changes in the environment, even ward off diseases like Alzheimers’.

Thankfully, we don’t need to be brain surgeons to put this into action. Here are some of our favorite brain exercises to keep our neuro-whatever working in tip-top form.

Focus on Memory:

• Choose a new song that you like and memorize the lyrics.
• Learn an activity with your non-dominant hand.

Focus on Attention:

• Switch up your normal route to work.
• Practice multi-tasking (just not while you’re driving!)

Focus on Language

While crossword puzzles definitely fits in this category, here are a few other ideas to add to your arsenal:

• Find a new interest, and learn their lingo. Each hobby usually comes along with its own insider language.
• Make friends with someone who can speak a different language, and pick up a few pointers.
• Travel, and immerse yourself in a new language and culture.

Focus on Visual/Spatial

Activities like photography or drawing increase your awareness to spatial relationships. You can revisit the child-hood game, “Spot the differences between these two pictures.”

Focus on Logic and Reasoning

Anything in which you need to create a plan and execute it to create a desired outcome actually fits into this category. Playing video games, or various hand crafts requires you to strategize and problem solve.

Michelle Broke Free from Anxiety!

My name is Michelle Fischer and I live in Lewiston, ID. I am a student at the University of Idaho. Spring Break 2013 was the first vacation I went on with my parents since 2000. We went to the place where dreams come true, Disney World in Orlando, Florida. It was definitely a dream come true, but 3 days into the vacation I got a severe allergic reaction. We had to leave Florida immediately and go back home. The allergic reaction continued for about two more weeks and we never figured out what exactly triggered it.

When I started college 4 months later, I was excited once again for another adventure. However, a few weeks into school I realized just how big of a change college was. I began to have immense amounts of anxiety of the unknown. My stress caused me to believe I would get hives again from some unknown substance in this new environment. I became very paranoid about my surroundings and had outrageous anxiety every time I would eat a meal or use a new product. I wasn't able to hang out with friends or focus on school without being stressed out about one thing or another. I definitely had lower self-esteem because of it and it was harder to connect with people. I had a lot of internal thoughts going on. I wasn't very confident with myself. I was in a really weird place. This also affected my relationships because there would be times when my friends would go out and want to do something and I would not feel like it. 

My anxiety progressed from not only worrying about having an allergic reaction again, but now also worrying about having any illness at all. I made many appointments to the doctor and student health just to make sure everything was all right. However, when I got an EGD my doctor noticed that I started to form ulcers most likely from all my stress and anxiety. Not only was my stress and anxiety isolating me from my friends, family, and daily activities, but now it was also starting to take a toll on my body. I realized then that stress and anxiety had been consuming my life and I needed a change.

I first heard about Positive Changes Hypnosis on TV. I thought that it was an interesting approach to dealing with weight loss because just like anything else, weight loss is a life change that you need to be committed to within and the hypnosis gives you the inner boost to accomplish what you truly want to achieve. I researched Positive Changes Hypnosis further by checking out their website. I became ecstatic when I noticed they had a Breakthrough Program that specifically targeted stress and anxiety. I knew this was exactly what I needed.

I have tried to make changes in the past by just trying to not be stressed out. I also went to counseling and would talk about my problems, which helped but you need to do something within yourself to really help deal with it. The hypnosis was more powerful in that type of way, it was more personal. It was something that I could help myself with.

I started to see results immediately after starting the program. Just from the very first session, you feel so much more relaxed, happy, angelic, and at peace. It truly is an indescribable feeling and words do not do it the amount of justice it deserves. The more and more I listened to the hypnosis sessions on my own, not only the more stress-free I became, but also the more motivated I started to become. I was excited to accomplish something new every morning I woke up and I was at peace that I accomplished what I needed to when I fell to sleep quickly at night.

My success has been many things. I now know how to deal with my stress and anxiety. I'm not stressed or have anxiety like I used to. It has helped my relationships and it has helped my self-esteem. I'm more apt to go out and do more things without worrying about the consequences or the unknowns.

Positive Changes Hypnosis gave me my life back. It took out all the negativity in my brain and made room for only new and exciting opportunities. It made me crave success within my classes and has driven me to stay focused with my future career in Advertising and Graphic Design. My brain is so much more stress-free now that I have so much more room for creativity to flow through it.

Do you ever find yourself stressing on your homework, your peers, or even the way you look on a daily basis? For example, I would get so frustrated and stressed out doing homework that I would give up and go do something else not productive such as watching TV. There are things you can do to change that, you just have to be willing to make a change. If you find yourself stressing on a daily basis, no matter what it may be, I would suggest giving hypnosis a try.

Positive Changes Hypnosis is such a unique and effective way of making a change in your life. Hypnosis isn't just a thing you do for fun at a fair, it's actually an effective tool for behavior modification and lifestyle change. Drugs can sometimes attempt to do the same thing but it's not a healthy, natural process. Hypnosis has been said to even work better than drugs because hypnosis actually trains your brain rather than medicine, which just modifies your body unwillingly for a short period of time. Hypnosis is all about choice. Maybe it's time for you to make the choice to make a change in your life.

I believe these results will be permanent because I have never had a tool like this that I feel will last me for the rest of my life. These are tools and methods that you can use forever. Once you have used hypnosis, it's something that you can go back on if you ever feel you need reassurance. Once you have done it and understand it, it's something that will last a lifetime. I think it's a great thing to start when you are young because it gives you a better way to deal with things.

The most important benefit that I've received is that this is something that I can use forever. It will continue to help me grow. I'm glad I started this at this age and I can continue to use this for the rest of my life. The all-around benefits are endless like the confidence I have now and the tools I have for when I get stressed and how to deal with it. It's just been great.

I would recommend Positive Changes Hypnosis to anyone. I have actually been trying to get some of my family members to do it. I think everyone should try it.

This is something that you can have forever so really it is priceless for what you are getting out of it.

* 75% of Positive Changes breakthrough clients are successful in reaching their goals.

Results from a study commissioned by Positive Changes and performed by researchers at The Ohio State University.

Tips for a Better Night's Sleep

A good night's sleep is found to minimize the risk of major health issues, and at the same time, helps your body lose weight. Yet, so many Americans don't get the rest needed to live healthy lives. Here's what you can do to ensure that you get a good night's sleep:

• Get physical during the day
  Being physically active during the day promotes better night's sleep. It can help you fall asleep faster and enjoy deeper sleep. Try to time your exercise so that it doesn't fall right before bedtime, otherwise you may feel too energized to fall asleep right away. Try to time your exercise to finish 3-4 hours prior to your bedtime (excluding calming mind/body exercises like yoga or tai chi).
  
  
• Make a Routine
  Going to bed and waking up at the same time each day, regardless of weekends or holidays helps your body naturally fall into a routine sleep-wake cycle. Creating a bedtime ritual each night helps your mind and body unwind and signals when it's time to fall asleep. Perhaps read a relaxing piece of literature, do soothing self-care activities like a bath or shower, or listen to soft music.
  
  
• Create a Soothing Environment
  Make your bedroom a soothing place to unwind and drift off to sleep. Keep it cool, dark and quiet. Reduce clutter, and think about what mattress, pillow, and sheets make you feel most comfortable.
  
  
• Manage Stress
  When you have things weighing on your mind, it can make it difficult to fall asleep. Try jotting down what's on your mind and making a conscious decision to think peaceful, happy thoughts as you drift off to sleep.
  
  
• Limit Daytime Naps
  Limiting naps to 10-30 minutes in length, and keeping them in the midafternoon will help you arrive at your normal bedtime ready to sleep.
  
  
• Ban the Electronic Lights
  This includes the clock! Those little lights from your cell phone, computer, and digital alarm clock interfere with your body's ability to rest, so turn off what electronics you can, or cover up the power lights. Clock watchers should turn it away from them, or hide it in a drawer. 

Gain Memories (Not Pounds) This Thanksgiving

Do you remember your mom’s rule to “not talk with your mouth full”? Bring that old adage back in style this holiday season. First, eat a fresh, healthy meal before you arrive at the party or get-together. Not only will you be less likely to munch on unhealthy snacks, but you’ll have more time to really connect with your loved ones.  Once you’re talking and laughing with friends and family, you’ll find that you’re not consuming as much food. By the end of the day, you’ll have gained many cherished memories, and fewer pounds.

Colorful Fridge

Take a look at your refrigerator. No, look on the inside. Take a look at the food that’s on shelves, in the drawers and freezer section. Open up the packaging, and look beyond the marketing labels. What colors do you see?

If you’re seeing a lot of neutrals and browns, maybe it’s time to liven up the color in your fridge. At the store or market, look for the freshest, most colorful food. Look for produce in a variety of hues - greens and purples, yellows, oranges, and reds. Limit the neutrals and shades of browns that often accompany processed foods (think hotdogs, chicken nuggets, cookies, crackers.)

If you make the effort to maintain a colorful fridge, inevitably, you will be buying – and eating – fresh, vibrant food that provides your body with the nutrients it needs to be fit and healthy.

Craving Busters

Whatever your palate is craving at the moment, be prepared by having these healthy snacks on hand. If you have them ready to go in your pantry or refrigerator, you’ll be less likely to reach for a candy bar or chips. 

If you’re craving creamy – grab a cup of greek yogurt. It’s ultra creamy like icecream, but packs some serious calcium with fewer calories. Add in fresh fruit or drizzle with honey.

If you’re craving sweets – reach for some frozen seedless grapes. These treats have plenty of fiber and vitamins. Freeze them on a small baking pan, then store in the freezer in an airtight freezer bag.

If you’re craving chocolate -  mix up a chocolate protein shake. It’ll provide your body with much needed energy and satisfy your sweet-tooth in one tasty slurp.

If you’re craving crunchy – munch on a combination of lightly-salted nuts and seeds. Try mixing almonds with sunflower seeds or cashews with pumpkin seeds.

If you’re craving salty – savor some Zucchini Oven Chips. They taste fried, but are really oven-baked. Get recipe here.

What's the Deal with Whole Grains?

Whole grains are famous in the healthy-foods arena. They're not stripped of key nutrients and protein like their refined counterparts. They have higher fiber content, which can help lower cholesterol levels, and keep you feeling full after meals. They may also protect your heart and help you lose weight.

How do you know if you’re buying true whole grains? Now that eating whole grains is in vogue, many brands tout various healthy-sounding phrases. Don’t be fooled with phrases such as ‘multi-grain’ or ‘made with whole grains’. These terms can also describe a product made with multiple refined grains, or a minimal amount of whole grains. Instead, turn the package over and look at the ingredients. If the first ingredient includes the words ‘whole grain’, it’s legit.

These six whole grains have been around since ancient times, and for good reason. Many can be prepared just like rice: boil water or stock, looking to your grain’s packaging for the right grain-to-liquid ratio. More water produces a porridge-like texture, less and you’ll get more of a pilaf or polenta. Once the water has been absorbed, fluff with a fork and enjoy!

 Amaranth:

A major Aztec crop, amaranth makes a great alternative to cereals like wheat or oats. Using flavorful spices during preparation can help mask its slightly grassy, earthy flavor. Toasting it (swirling it around in a dry, hot skillet) before cooking can bring out a deliciously nutty flavor. Amaranth seeds aren’t ideal as a pilaf due to their sticky nature, but they work great as a thickener in soups or as a breakfast porridge.

Best Uses: Thickener in soups, breakfast porridge

Claim to Fame: Gluten Free. They have 14-16% protein and about 8 grams of fiber per cooked cup.

Buckwheat

Although not technically a grain, buckwheat is a great substitute for white flour in pancakes, breads, muffins, or waffles. Its seeds, called groats, make great pilafs, and can be used in place of rice in almost any dish.

Best Uses: As flour in baked goods; Substitution for rice

Claim to Fame: 18% Fiber content, Gluten Free

Bulgur

A favorite grain in the Middle East. It’s a classic in Tabbouleh and salads. Its mild flavor complements a variety of dishes.

Best Uses: Salads, pilafs, and Tabbouleh

Claim to Fame: 8 grams of fiber, and almost 6 grams of protein per cup.

Millet

It’s a staple in much of the world. You can boil it with plenty of water to make an breakfast porridge reminiscent of oatmeal. If you use less water, it works great as a pilaf.

Best Uses: Pilafs, porridges, and polentas.

Claim to Fame: Gluten Free, 6 grams of protein per cooked cup.

Quinoa

Originally produced by the ancient Incas, it is still vastly popular in South America. It has a mild nutty flavor. Buy it from the store pre-washed, and use it to replace rice in almost any dish.

Best Uses: pilafs, and as a rice substitute.

Claim to Fame: It’s a complete protein, meaning it contains al nine essential amino acids. It’s gluten free and contains 8 grams of protein per cooked cup

Teff

Used widely in Ethiopia, Teff has a rich, almost chocolate-like sweet flavor. Its seeds can make a sweet porridge that resembles the texture and taste of cream of wheat. Sprinkle Teff seeds on baked goods, much like you would poppy seed for a unique twist to classic recipes. Its flour can be baked into traditional flatbread, or used in breads, muffins or cake.

Best Uses: Porridge, flour substitute,
Claim to Fame: Gluten free. It contains 90 milligrams of calcium, and nearly 10 grams of protein per cooked cup.

Monday's tip on how to blast away fat for good!

Get More Sleep

When your body's exhausted, your metabolism slows and your fat-burning processes don't have the energy they need to function optimally. A 2004 study from Stanford University School of Medicine showed that subjects who slept fewer than 8 hours had a higher body mass index and more of the hormones that trigger your appetite. Try to get 8-9 hours of sleep every night to get the most out of your body.

Is Stress Stealing Your Joy?

When your body goes into stress mode day in and day out, it takes a toll on your body, not only causing weight gain and stealing your sex hormones, but often disturbing your brain chemistry, thus robbing you of a vibrant, healthy life.

2 of the best stress fighters are exercise and sex. The irony is, we rarely feel like participating in these activities while under stress. You won't resolve stress by trying to eliminate it, but you can counter the fight-or-flight effect by achieving the relaxation response-a state known for enhancing the brain chemistry associated with pleasure and performance.

Smile- A lot. It Just Might Save Your Life

One of the keys to a longer, healthier life just might be your smile. In a recent study of more than 6,000 adults over 50, scientists found that those with sunny dispostiions had a significantly reduced risk of a stroke. Optimistic people tend to make healthier choices about diet and exercise, researchers speculate: some findings also suggest positive thinking has a direct influence on how well your body works. The glass half-full approach doesn't help only your heart, it may boost your mood, immune system and longevity. Here are 4 strategies to help brighten your outlook and boost your health:

1. Shift 1 perspective at a time. Pick a part of your life you tend to cast in an unfavorable light and focus on fixing your thinking there. For example, your commute to work. Instead of working your self into a tizzy sitting in traffic, think of it as uninterrupted alone time or as more time to listen to your favorite radio station.

2. Let yourself laugh. You'll feel less stressed, even during difficult times.

3. Hang out with happy people. It'll rub off on you- plus, those are the friends that you can depend on when you are feeling down.

4. Negative thoughts, positive talk. Don't say anything to yourself that you wouldn't say to someone else. And when a negative thought enters your mind, evaluate it rationally and give it a positive twist.

When Diets Don't Work...

Diets fail because no one is addressing the problem at its core. The truth is, taking off weight and keeping it off must start in the mind. People can't expect long-term success if they always fall back into old habits and routines that caused their weight problem in the first place.

Our certified hypnotists help clients de-stress, get back in control, feel more confident, stay motivated and finally achieve freedom from their weight problem.

Weight Training Promotes Abdominal Fat Loss

Most health-related organizations, such as the American Heart Association, American College of Sports Medicine and U.S. Department of Health and Human Services recommend aerobic exercise for promoting metabolic health and weight control. Increasing evidence shows that weight training is an essential part of an exercise program. Weight training builds strength, but it also improves metabolic health and promotes fat loss.

East Carolina University researchers, led by Robert Hickner, showed that a weight-training workout cause marked increases in energy expenditure and fat use in lean and obese subjects. Weight training was particularly effective for mobilizing fat in the abdominal region. However, abdominal fat mobilization was greater in lean than obese people. Weight training increases energy expenditure and fat loss in lean and obese people, but a variety of approaches is best for promoting weight control.

Elevated Levels of Insulin Can Cause Heart Disease

The #1 predictor of heart disease is not high cholesterol, not high blood pressure, but elevated levels of insulin. How can you tell? Look in the mirror. If you are heavier and shaped like an apple, you have high levels of insulin, and you are probably fast-tracking to an early heart attack. But you can still be thin and have elevated insulin. How can you tell? You have high triglycerides and low HDL cholesterol. This is why high-carbohydrate, low-fat diets can be extremely dangerous to cardiovascular patients even if they lose weight, because they often also see an increase in triglycerides and a decrease in HDL cholesterol levels.

It Takes Fat to Burn Fat

This statement makes no sense if you are thinking calorically, but it makes perfect sense if you are thinking hormonally. Fat acts like a control rod in a nuclear reactor, slowing down the entry rate of carbohydrates into the bloodstream, and thereby decreasing the production of insulin. Fat also sends a hormonal signal to the brain, telling you to stop eating, which is another way it reduces insulin production.
Since it's excess insulin that makes you fat, having more fat in the diet becomes an important tool for reducing insulin. The best type of fat to add to your meals? Monounsaturated fat, like olive oil, guacamole, almonds, and macadamia nuts.

Always Eat Your Fruits and Vegetables

Anyone can eat 1 cup of pasta, but it's hard work to eat 6 cups of steamed broccoli. Yet both contain the same amount of carbohydrates (due to the large amounts of fiber and water they contain which dilute out the carbohydrate). Why? Because fruits and vegetables are low-density carbohydrates. By eating primarily low-density carbohydrates, such as fruits and vegetables, you set up a natural control system that helps control the total amount of carbohydrates being consumed at any 1 meal. In addition, the fiber (especially if it's soluble fiber) in low-density carbohydrates helps slow down the rate of entry of carbohydrates into the bloodstream, thus lowering insulin secretion. On the other hand, grains, starches, pasta and bagels are very high-density carbohydrates (which means it's very easy to over consume them). This is why I recommend using high-density carbohydrates in moderation, as condiments, if you want to control insulin.

Not Everyone is Genetically the Same

About 25% of the U.S. population is genetically lucky because they have a low insulin response to carbohydrates. These people will never become fat. They will always do well on any high-carbohydrate diet whether it's pasta, Snickers, or Twinkies. Unfortunately, the other 75% of the population isn't so lucky. As they increase the amount of fat-free carbohydrates in their diet, they increase the production of insulin.
Next time you look at that breakfast bagel, ask the question: "Do I feel lucky?" You have a 25% chance that you might be. On the other hand, you have a 75% chance that your morning bagel will be your worst hormonal nightmare.

Build More Muscle

Luckily, for those that are interested in building more muscle, muscle has a twofold cosmetic function. It not only helps you look leaner and stronger but also makes your body more metabolically active. Muscle burns calories just sitting there counting its change. It makes sense, though. Fat is metabolically inert. It's simply stored, like a bowling ball in a closet. It isn't useful until it's needed. Muscle, on the other hand is constantly demanding, "Feed me, feed me" a la the blood-drinking plant in the Little Shop of Horrors. The more muscle you have, the more calories you need just to maintain your present weight.

Using the Treadmill to Drop Pounds

The treadmill is the best health club machine for burning calories and cutting fat-it's better than stairclimbers, stationary bikes and elliptical trainers. It's not surprising that treadmill exercise has increased in popularity by almost 230% since 1990. What's the best way to burn calories on the treadmill? Walk slowly for an hour, or sprint for 5-10 minutes? Should you increase the elevation or run on the flat? Your goal is to burn as many calories as possible-the faster you exercise, the more calories you use. However, if you run or walk too fast, you'll run out of gas and won't use very many calories. As a rule, run or walk as fast as you can for 30-60 minutes. Boredom is your main enemy, so keep it interesting. Vary the exercise intensity during the session. Alternate between fast and slow, running and walking. Periodically, change the elevation. Use music to help you change pace-go fast while the music is going and slow down between songs. Use the built in programmer; it will automatically change the speed and elevation during the work out. Finally, visualize yourself running in the park.

(Yahoo Health, Dec. 6, 2001)

Deep-6 the Potato Chips!

Eating 8 ounces of conventional potato chips is like adding 12 Tablespoons of vegetable oil and a teaspoon of salt to an 8 oz. potato. However, consider this: you would have to eat 2 quarts of plain, unbuttered popcorn to get the calories in 1 oz of chips (about 15 chips). By substituting, you save 10 grams of fat. Of course, if you "need" your chips, try the Baked Lay's Potato Chips that can be found at better grocery stores everywhere.