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Cultivating a Healthy Appetite..


Cultivating Healthy Habits... Turkey, stuffing, mashed potatoes, pie, etc... Have you overindulged this month? Most people have. It is common this time of year. Holiday indulgences are in full swing…between rich party food, dinners and piles of seasonal comfort foods. Today I’d like to go over some fitness ideas ...to help you out during this time of year. I could write an article about cutting back a few calories and exercising a few more minutes each day, but I’d rather focus on something that’s outside of just taking action and will hopefully make a bigger impact for you. Here’s the real deal: Your appetite needs to cultivated. That’s right. You may be experiencing fitness issues because your appetite has not been refined. This wild appetite is closely related to immediate pleasure and patience.. Patience pays very well over the long term. Instant gratification comes at a high price… You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish…

  • It’s those extra calories that you eat to feed an emotional need rather than a nutritional need.

  • It’s excessively big portions that leave you stuffed.

  • It’s high calorie snacks.

  • It’s sugary treats.

  • It’s fried, cheese-smothered appetizers.

  • It’s whatever you indulge in with mindless munching.

Most can relate to all of the above. Folks tend to gravitate toward a particular form of comfort food. For some it’s chocolate or other sugary treats for others it often takes a saltier form. Think of the last time you ate for pleasure rather than nutrition. Can you think of some possible reasons why?

Here are some reasons to consider:

Out of Habit: Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine. To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overindulge—you may be surprised how often you use food to feel better. Social Gathering: Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friends will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the overly full feeling was probably not too fun. This habit of consistently overindulging leads to sub-optimal health:

  • Drained and with less energy than ever before.

  • Creating or Negatively impacting health concerns and prescription use.

  • Uncomfortable in your own skin.

Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is the entertaining and sometimes tricky tool.) It’s your brain. Once you’ve made up your mind you can bet that your body will obey your decision and begin to move in that direction over time. It's been proven it time and time again. Persistence pays off in the long run. So make the decision to take control of your food & cultivate a healthy appetite!


Sergio Carrillo 13201 12th Ave S Burien, WA (509)910-6317 Inner Strength Dojo


Starting Out Right: Breakfast is the most influential meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit. However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Try the Pumpkin & Zucchini Muffin recipe below as a nutritious start to your day.


Pumpkin & Zucchini Muffins Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties. Courtesy of RealHealthyRecipes.com What you need Servings: 40 mini muffins 3 eggs, lightly beaten 2/3 cup raw honey 1 cup canned pumpkin ½ cup coconut oil, melted 7 oz applesauce 1 tablespoon vanilla extract 3 cups almond flour 1 teaspoon baking soda ½ teaspoon baking powder ½ teaspoon salt ½ teaspoon ground cinnamon ½ teaspoon ground nutmeg ½ teaspoon ground cloves 1 cup shredded zucchini ¼ cup chopped walnuts Instructions 1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray. 2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla. 3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini. 4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes. Nutrition One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.


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