Belly Flattening Holiday Strategies and Recipes

Dr.
Ritamarie Loscalzo, MS, DC, CCN, DACBN
Belly Flattening Holiday Strategies and Recipes

By
Copyright 2012 Ritamarie Loscalzo, MS, DC, CCN, DACBN All rights reserved. Austin, Texas, USA.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted 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. You have permission to make as many printed or backup copies as you desire for personal use only. Thank you for respecting the hard work that went into creating this document for your education and enjoyment.
This edition was published in November, 2012 in the United States of America by Dr. Ritamarie Loscalzo.
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Disclaimer
The techniques and advice described in this book represent the opinions of the author based on her training and experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. If in any doubt, or if requiring medical advice, please contact the appropriate health professional. We recommend consulting with 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 show your support by sharing your testimonial with us, sharing our website with your friends and family, and supporting our continued work by considering our other programs and products.
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2007 - 2012 Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 2 of 16
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
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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 January 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 January 2. 2. Keep Well Hydrated All too often you may perceive thirst as hunger and eat when your body is crying out for water. 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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Belly Flattening Holiday Strategies and Recipes 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 avoid the 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 day Start 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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Belly Flattening Holiday Strategies and Recipes 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 fitness coach, 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, a kitchen 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 nights 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
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Belly Flattening Holiday Strategies and Recipes 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 with 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 Jan 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 handful spinach)
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 2 teaspoons cinnamon 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 and drained 1 cup unsweetened dried coconut 1 tablespoon Chia Gel 3 teaspoons ginger 2/3 teaspoons nutmeg 2 teaspoons cinnamon 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 of Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Years Celebrations.
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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 of experience 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 at www.DrRitamarie.com. For a free packet of recipes and information on creating optimum health through good nutrition, visit www.JumpstartYourEnergy.com.
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Index of Ingredients
A
almonds, 12, 13, 14 apple, green, 9 ginger, 13 greens, powdered, 14
B
blueberries, 9 macadamia nuts, 9
M N
nutmeg, 9, 13
C
cardamom, 9 carob powder, 14 Chia Gel, 12, 13 cinnamon, 9, 12, 13 cloves, 9, 13 coconut dried, 12, 13 ground, 14 cucumber, 9
P
pecans, 12, 13 protein powder, 14 Pumpkie Pie Smoothie, 11
S E
stevia, 9, 14 liquid, 12, 13
essential oil mint, 14 orange, 14 extract chocolate, 14 vanilla, 12
W
walnuts, 14
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Ritamarie Loscalzo, MS, DC, CCN, DACBN