Belly Flattening Holiday Strategies and Recipes

7/30/2019 Belly Flattening Holiday Strategies and Recipes

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Belly Flattening

Holiday Strategies

and Recipes

By

Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN


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Belly Flattening Holiday Strategies and Recipes

www.DrRitamarie.com2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

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Copyright 2012 Ritamarie Loscalzo, MS, DC, CCN, DACBNAll rights reserved.

Austin, Texas, USA.

No part of this publication may be reproduced, stored in a retrieval system, ortransmitted in any form or by any means, whether electronic, mechanical, photocopying,recording or otherwise, without prior permission of the author. Please do not give away,publish on a website or in a newsletter or sell without permission of the author. Youhave permission to make as many printed or backup copies as you desire for personaluse only. Thank you for respecting the hard work that went into creating this documentfor your education and enjoyment.

This edition was published in November, 2012 in the United States of America byDr. Ritamarie Loscalzo.

[email protected]

Disclaimer

The techniques and advice described in this book represent the opinions of the authorbased on her training and experience. The author expressly disclaims any responsibilityfor any liability, loss or risk, personal or otherwise, which is incurred as a result of usingany of the techniques, recipes or recommendations suggested herein.

The responsibility for the consequences of your use of any suggestion or proceduredescribed hereafter lies not with the authors, publisher or distributors of this book. Thisbook is not intended as medical or health advice. If in any doubt, or if requiring medicaladvice, please contact the appropriate health professional. We recommend consultingwith a licensed health professional before making major diet and lifestyle changes.

If you enjoy the information in this program, we would like to encourage you to showyour support by sharing your testimonial with us, sharing our website with your friendsand family, and supporting our continued work by considering our other programs andproducts.
http://www.drritamarie.com/http://www.drritamarie.com/mailto:[email protected]:[email protected]:[email protected]://www.drritamarie.com/


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Contents

..........................................................................................................2

Contents ............................................................................................3

Winter Holiday Survival Tips ..............................................................4

Belly Flattening Holiday Strategies Checklist .............................................................................. 4

Belly Flattening Holiday Strategies Details.................................................................................. 5

Recipes ..............................................................................................9

Not Egg Nog ............................................................................................................................. 9

Apple Pie Green Smoothie .......................................................................................................... 9

Hemp Eggnog Smoothie ........................................................................................................... 10

Pumpkin Pie Smoothie .............................................................................................................. 11

Healthy Holiday Cookies: Low-Glycemic, Gluten-Free .............................................................. 12

Gingerbread Cookies: Low-Glycemic, Gluten-Free (Freezer) .................................................... 13

Orange Chocolate Mint Candies: Low-Glycemic ....................................................................... 14

About Dr. Ritamarie Loscalzo ........................................................... 15

Index of Ingredients ......................................................................... 16
http://www.drritamarie.com/http://www.drritamarie.com/http://www.drritamarie.com/


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Winter Holiday Survival Tips

The winter holiday season starts at Thanksgiving and continues through to New Years

Day. Christmas, Hanukah, Kwanza, Yule, and Solstice are the holidays celebrated to

varying degrees by people in the Western world. And, yes, food is an important part of

the celebration for each of these holidays.

The winter holiday season is supposed to be one of joy and sharing. Connecting with

loved ones and giving gifts as an expression of our love has become an important part

of the holiday season. Yet all too often, we get overly stressed by the magnitude of the

tasks at hand. Cards, shopping for and wrapping gifts, decorating and making food are

all a part of the sometimes overwhelmingly long task list.

The food that we traditionally serve and eat during the holidays is generally not

consistent with good health. The pressure from friends and family to eat the old

favorites can be overwhelming to those newly educated and dedicated to eating in a

health supporting manner.

Below are some suggestions for de-stressing this beautiful, loving time of the year so

that we can truly enjoy it. Ideas for handling the food pressures and creating new

traditions are included. Simplicity is often the key to truly enjoying the time of

connection with those we love.

Belly Flattening Holiday Strategies Checklist

1. Begin with the end in mind

2. Keep yourself well hydrated

3. Start your day with a green smoothie and chia seeds

4. Bring food with you wherever you go

5. Take breathing and appreciation breaks throughout the day

6. Simplify gift giving

7. Get a good nights sleep

8. Exercise daily, even if its only 30 second bursts and 10 minutes of walking.

9. Take a rest before the hectic season begins.

10. Be at peace and focus on loving yourself and spreading the love to all with whom

you come into contact.


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Belly Flattening Holiday Strategies Details

1. Begin with the end in mind

Think about how you want to look and feel on J anuary 2. Write it down. Make it rich

with descriptive language. When reading it makes you smile, copy it neatly to an index

card and carry it with you. Take it out as a reminder whenever temptations present

themselves. Ask yourself if making the food choice you are tempted to make is in

alignment with your desired body on J anuary 2.

2. Keep Well Hydrated

All too often you may perceive thirst as hunger and eat when your body is crying out forwater. Start your day with at least a pint, preferably a quart of filtered water. Add a

splash of lemon or a pinch of cayenne to really wake up your digestive track.

Drink a tall glass of water about 15 minutes before each meal. It takes the edge off your

appetite and youll eat less as a result. Whenever you start to feel hungry, have a glass

of water and wait 15 minutes before eating. If you still feel hungry, enjoy your meal.

You probably need it. Strive to drink at least half your body weight in fluid ounces of

water.

3. Start your day with a green smoothie

Green smoothies, made from fresh whole fruit and leafy greens are an amazing way to

nourish yourself with vitamins, minerals and phytonutrients. When greens are blended,

the cell walls explode, and the nutrients that were locked inside burst forth, releasing

their magic for you to enjoy. The net result for you is increased energy, clearer thinking,

and the strength and stamina to truly enjoy your life. Its easier to avoid the temptations

of holiday sweets and rich foods when youre well nourished. Choose low sugar fruits

like blueberries and green apples to keep your blood sugar steady and your tummy trim.

4. Bring food with you wherever you go.

Its important to always carry food along whenever you go to parties, dinners and

shopping excursions. Even if youre not hungry when you start out and youre only

going for a short shopping excursion its important to carry food with you. Its a lot


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harder to make good food choices when youre tired and hungry and at the mall where

the healthy choices are limited or non-existent. Thats why its important that you dont

go shopping when youre hungry or stressed.

If you carry a small cooler filled with fruit, nuts and other healthy snacks, you can avoidthe fast food line.

Eat before you go to parties or out to dinner. Even a small snack or a green smoothie

will take the edge off your appetite and help you to make healthier choices.

When you arrive at a party, be sure to position yourself away from the food table so you

cant even see the goodies. Relax when you first arrive, and set your intention to wait at

least 30 minutes before making a food choice. Fill your plate with salad and fruit and

whatever you brought.

At holiday meals, be sure to make delicious food contributions and add them to the

banquet. If you have family members with whom you dont want to share the details, fill

most of your plate with the food you brought and put small bites of the other foods on

your plate. No one will notice that you havent eaten their food when only a few bites

remain. Saying Im stuffed will suffice

5. Take breathing and appreciation breaks throughout the dayStart your day with deep breathing to get the oxygen flowing, clear your busy mind and

calm your nervous system. Find three things to appreciate to get your day started. Be

sure to pause before each meal, take a deep breath and appreciate your food and from

whence it came. This shifts your nervous system from sympathetic state (hi alert) to

parasympathetic state (calm). Your digestive tract is most efficient in the calm state.

6. Simplify gift giving.

The holiday season is supposed to be a time when we express love and appreciation to

those we care about. It is a season of connection. If youre like most people, though,

you spend a lot of time stressing over choosing the right gift and dealing with crowds,

high prices and nervous energy.

Simplify your gift giving by trying some of the healthy gift giving suggestions below.


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Gift Donations: Find a cause to contribute to in your loved ones name.

Health Promoting Gifts: Request and give gifts that suit your healthy lifestyle.

Books, CDs, DVDs, equipment and food make great gifts.

Gift Certificates for Health Services: Massage, Chiropractic, Acupuncture,

Nutrition and Health Coaching Sessions, Personal training sessions with a fitnesscoach, Health and Nutrition Classes

Gift Baskets: Get a pretty basket and fill it with themed items, like a recipe

making kit that includes a favorite health promoting recipe and all the ingredients

or a distress basket with soothing essential oils, a meditation CD and a gift

certificate for a massage.

Homemade Gifts of Love: homemade food gifts or craft gifts, like a knitted

scarf or a gift certificate for a knitted item and they get to choose the yarn.

Service Gifts : Give a gift of your time. Give a massage, a knitting lesson, akitchen re-organization, a food preparation lesson, tennis lesson, or anything else

you do well and would enjoy doing for your recipient. Be sure its something that

they will love too. Make a beautiful Gift Certificate to present to them.

Recreational Outings: A gift certificate for an outing with you would make an

awesome gift. It could be a trip to the zoo, an amusement park, movie, dinner

out, hike, camping trip, boat ride... There is no end to the possibilities. Make a

beautiful Gift Certificate to present to your loved one.

7. Get a good night s sleep

A good nights sleep is vital to keep your hormones that control fat burning balanced

and efficient. Ideally, get yourself to bed by 10PM, and sleep for 8 hours to maximize

growth hormone and fat burning while you sleep.

8. Exercise daily, even if its only 30 second bursts and 10 minutes of walking.

Burst exercise is an efficient way to burn calories, increase lean muscle mass and keep

you feeling energized. The great part about it is you can do it in 30 second increments,

perfect for busy holiday season days. Keeping your body moving gives you more

circulating oxygen and thus more energy and mental alertness. In addition, youll burn

fat more effectively, keep blood sugar steady and hinder fat accumulation around your

waist. Heres a quick video to get you started:

http://www.youtube.com/watch?v=YldDkFYkkwE
http://www.drritamarie.com/http://www.drritamarie.com/http://www.youtube.com/watch?v=YldDkFYkkwEhttp://www.youtube.com/watch?v=YldDkFYkkwEhttp://www.youtube.com/watch?v=YldDkFYkkwEhttp://www.drritamarie.com/


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9. Take a rest before the hectic season begins .

You know that youll be busy as the holiday season begins, so why not take the

opportunity to get a little rest before you start your shopping and decorating? Youll

build your reserves so you can power through the busy times with energy to spare.

10. Be at peace and focus on loving yourself and spreading the love to all wi th

whom you come into contact.

After all, this is the season to connect and share and show those special people in your

life just how much you care. Its not about perfection and stress. Keep your focus on

love and acceptance, know youre not perfect and no one expects you to be and stick to

your commitment to your vision for the you thats to emerge on J an 1.


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Recipes

Not Egg Nog

Ingredients:

1 cup raw macadamia nuts, or any combination of nuts or seeds

2 cups water

1 teaspoon cinnamon

1/4 teaspoon nutmeg, or more to taste

1/4 teaspoon cardamom

1 pinch of stevia if desired for sweetness

1 pinch of cloves (optional)

Directions:

1. Put all ingredients into blender.

2. Blend until the mixture is smooth, thick, and creamy.

Apple Pie Green Smoothie

Ingredients:

1 head greens, your choice

1 green apple

1 cup blueberries

1/2 cucumber

1 teaspoon cinnamon

1 pinch of cardamom

Directions:1. Blend all ingredients until smooth.

2. Add water or juice to desired consistency.


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Hemp Eggnog Smoothie

Ingredients:

cup hemp seeds.

1 teaspoon cinnamon

teaspoon nutmeg or more to taste

teaspoon cardamom

Pinch of clove if desired

Pinch of turmeric

2 T of chia seeds

1 teaspoon dulse flakes (optional)

1 dropper Sweet Leaf Vanilla Stevia

2 -3 handfuls spinach ***

1 cup of water, or more as needed for desired consistency Ice if desired

Directions:

1. Place all ingredients in blender and blend until smooth.

2. Add more greens, up to 4 handfuls, if desired. The recipe tastes best with

spinach, but other greens can be used as well.


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Pumpkin Pie Smoothie

Ingredients:

1 apple, cut and cored

1 -2 teaspoons pumpkin pie spice

1 teaspoons cinnamon

inch slice of fresh ginger

1 dropper Sweet Leaf Vanilla Stevia Concentrate

1/8 teaspoon salt

cup hemp seeds

1 T of chia seeds

1 teaspoon dulse flakes or kelp powder (optional, for extra nutrition)

1 cup water, or more as needed for desired consistency

2-3 handfuls greens (i.e. 1 handful kale, 1 handful collard greens and 1 handfulspinach)

1 cup of Ice if desired

Directions:

1. Place all ingredients in blender and blend until smooth.

2. Add more greens, up to 4 handfuls, if desired. If you are new to green

smoothies, start with a mild green like spinach or romaine lettuce.


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Healthy Holiday Cookies: Low-Glycemic, Gluten-Free

Ingredients:

1 cup pecans

1/2 cup almonds, soaked overnight, rinsed and drained

1 cup unsweetened dried coconut

1 tablespoon Chia Gel

2 teaspoons vanilla extract


1 pinch sea salt

10 - 15 drops Sweet Leaf Whole Leaf Stevia Concentrate, to taste

Directions:1. Process pecans, almonds, coconut, and chia gel with salt and spices in food

processor until they are completely chopped. Mixture should be a little coarse

and should hold together. If needed, add 1 or 2 tablespoons of water.

1. Roll or press dough onto non-stick sheets and use cookie cutters to make into

desired shapes.

2. Place in freezer until they are firm.


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Gingerbread Cookies: Low-Glycemic, Gluten-Free (Freezer)

Ingredients:

1 cup pecans

1/2 cup almonds, soaked overnight, rinsed anddrained

1 cup unsweetened dried coconut

1 tablespoon Chia Gel

3 teaspoons ginger

2/3 teaspoons nutmeg


1/3 teaspoons cloves

1 pinch sea salt 10 15 drops Sweet Leaf Whole Leaf Stevia Concentrate, to taste

Directions:

1. Process pecans, almonds, coconut, and Chia Gel with salt and spices in food

processor until they are completely chopped. Mixture should be a little coarse

and should hold together. If needed, add 1 or 2 tablespoons of water.

3. Roll or press dough onto non-stick sheets and use cookie cutters to make into

desired sizes of gingerbread people.

4. Place in freezer until they are firm.

Personal Note: This low-glycemic version of a raw gingerbread cookie is adapted from

page 69 ofHealthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah

and New Years Celebrations.
http://www.drritamarie.com/http://www.drritamarie.com/http://www.drritamarie.com/WinterHolidays/http://www.drritamarie.com/WinterHolidays/http://www.drritamarie.com/WinterHolidays/http://www.drritamarie.com/WinterHolidays/http://www.drritamarie.com/WinterHolidays/http://www.drritamarie.com/WinterHolidays/http://www.drritamarie.com/


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Orange Chocolate Mint Candies: Low-Glycemic

Ingredients:

almond or walnut butter

carob powder

Medicine Flower Chocolate Flavor Extract plus any others with which youd

like to experiment

few drops of mint essential oil

few drops of orange essential oil

protein powder or ground coconut to make less sticky (optional)

chopped nuts for texture (optional)

green powder (optional)

stevia for extra sweetness (optional)

Directions:

1. Put all ingredients in a bowl and stir until well combined, adding just enough

water to make a smooth paste or blend until smooth.

5. Add stevia if desired for extra sweetness. I found it to be fine without stevia.

6. Add a tablespoon of chopped nuts for a crunchy candy (optional).

7. Spoon into candy molds or ice cube trays or spread into a baking dish lined with

wax paper.

8. Freeze until solid, about half an hour.

9. Pop out of molds or cut into desired sized pieces and individually wrap to carry

with you.

Personal Note: Theres no specific recipe for this. I brainstormed this with one of our

B4 Be Gone members and the above is what we came up with.


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About Dr. Ritamarie Loscalzo

Dr. Ritamarie Loscalzo is a leading authority on

Nutrition and Health. She's an author, speaker and

health practitioner with over 2 decades ofexperience with empowering health through

education, inspiration, and loving care. She's a

doctor of chiropractic with certification in

acupuncture, a certified clinical nutritionist, a

Diplomat of the American Clinical Board of Nutrition,

and a medical herbalist.

Dr. Ritamarie's passion for creating delicious foods

that support optimum health led her to develop

recipes that not only taste great, they energize and

heal as well. She's been teaching the power of raw and living foods for over 2 decades

and she lives the vibrant life that eating this was creates.

Because most people bite off more than they can chew when they embark on a new

health regimen, Dr. Ritamarie focuses on simple, effective ways to change your diet to

achieve optimal good health. She dishes out simple steps with a dash of fun to motivate

you to achieve your health goals.

As the mom of 2 energetic boys, raised on whole plant based foods, she has developed

routines and recipes that kids of all ages love.

Dr. Ritamarie resides in Austin, Texas with her husband and sons. She can be reached

atwww.DrRitamarie.com.

For a free packet of recipes and information on creating optimum health through good

nutrition, visitwww.JumpstartYourEnergy.com.
http://www.drritamarie.com/http://www.drritamarie.com/http://www.drritamarie.com/http://www.drritamarie.com/http://www.drritamarie.com/http://www.jumpstartyourenergy.com/http://www.jumpstartyourenergy.com/http://www.jumpstartyourenergy.com/http://www.jumpstartyourenergy.com/http://www.drritamarie.com/http://www.drritamarie.com/


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Index of Ingredients

A

almonds, 12, 13, 14

apple, green, 9

B

blueberries, 9

C

cardamom, 9

carob powder, 14

Chia Gel, 12, 13

cinnamon, 9, 12, 13

cloves, 9, 13

coconutdried, 12, 13

ground, 14

cucumber, 9

E

essential oil

mint, 14

orange, 14

extract

chocolate, 14

vanilla, 12

G

ginger, 13

greens, powdered, 14

M

macadamia nuts, 9

N

nutmeg, 9, 13

P

pecans, 12, 13

protein powder, 14Pumpkie Pie Smoothie, 11

S

stevia, 9, 14

liquid, 12, 13

W

walnuts, 14

Belly Flattening Holiday Strategies and Recipes

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