Dr. Kells' Weight Loss

a health transformation program...not a diet.

[drkellsweightloss-blog]

No Bake Almond Fudge

Ingredients:

2 cups raw creamy almond butter (unsalted & at room temp)

1/2 cup coconut oil, softened

1/8 teaspoon stevia powder (sweetness to taste)

1 tsp kosher or sea salt

Method:

Mix all ingredients together in a medium bowl, until smooth and creamy.(Paddle attachments on mixers works best.)

Place mixture into an 8X8 pan, lined with wax paper, and smooth over.

Place in freezer to let chill for at least an hour.

Remove fudge by lifting wax paper out of the pan, cut and serve.

[drkellsweightloss-blog]

Blueberry Muffins

(10 muffins)

Ingredients:

3 organic eggs

½ cup whole milk Greek yogurt

1/3 cup grape-seed oil

½ cup xylitol

1 tbsp vanilla extract

½ cup coconut flour

¼ tsp sea salt

¼ tsp baking soda

1 cup of fresh or frozen blueberries

Instructions:

Preheat oven to 350 and line muffin tins.

Combine in mixer eggs, yogurt, oil, vanilla, and xylitol until mixed.

Add in coconut flour, salt, and baking soda.

Stir in blueberries.

Fill line muffin tins.

Bake for 20-25 minutes until tops slightly browned.

[drkellsweightloss-blog]

Stress eating? 3 Minutes to FREEDOM!

Rene Descartes said, “I think, therefore I am.” I’m starting to think the more accurate statement would have been, “I eat, therefore I am”  Or better yet, “I am, therefore I eat.”  You know, we get bored, we eat.  We get angry, we eat.   The bottom line is that we use food to soothe our unpleasant emotions.  The answer to dealing with any unpleasant emotion is using our higher brain centers to remove ourselves from the circus instead of getting hijacked by the train to crazytown.  How?  Mindfulness.  Investigating the emotion instead of being held hostage by it.  I came across an incredibly effective 3 minute fix to food cravings, stress eating or any other destructive behavior from the Centere for Mindfulness Studies here:

http://www.mindfulnessstudies.com/wp-content/uploads/2014/01/31.-Session-3-Three-Min-Breathing-Space-Script-.pdf

In the time it would take to eat 3 Oreos, you can be on the road to freedom.   If you’re at work, take a bathroom break or step outside.   Next time the craving hits, give it a try and let me know how it went!