Now, before we all go throwing out our stock of agave nectar and forgoing sweeteners (again), let’s take a look at these articles a little more closely. Sure, there are things to watch out for when consuming agave nectar … just like any other sweetener. However, a lot of writers who proclaim the dangers of agave nectar in their articles have a conflict of interest. Many of them are associated with companies who promote products, like brown rice syrup and stevia, which compete with agave nectar. Even if they don’t sell competing products, they may have some alliance to, or have gotten their information from, a source that promotes a competing product.

The fact is, agave nectar is a sweetener … NOT a superfood. It offers few health benefits (although there are some studies linking agave nectar to increase in bone density, and other health benefits), and like all sweeteners, should be used in moderation.

First the good news: The agave plant, which is the raw material used to make tequila, contains fructans, non- digestible carbohydrates that help the body absorb calcium and magnesium. Studies have already shown that fructans promote growth of good bacteria in the intestines, prompting better absorption of minerals such as calcium and magnesium. And in a follow up study, researchers found that mice fed agave absorbed more calcium and significantly increased the levels of a protein that marks new bone tissue growth. Other sources of fructans include artichokes, onions, and garlic.  

Agave nectar is composed mostly of fructose, a monosaccharide the body uses for energy without spiking blood sugar levels. For this reason, many feel fructose is a great substitute for sucrose (white table sugar). But lately some experts are changing their minds.
The NOT so good news: Fructose is processed by our liver. When we have too much in our system, the liver becomes overwhelmed and starts to turn the excess into fats. Those fats are sent to the bloodstream as triglycerides, which contribute to a higher risk of heart disease. So, the problem isn’t agave nectar, per se. It’s the over-indulgence of fructose.

Living Tree Agave Nectar

Jesse Schwartz, PhD, says, “[Agave nectar is] not a superfood, it’s not a wonderment: all sweeteners should be used in moderation. It is not a magical food!” President of Living Tree Community, Dr. Schwartz’ company is huge with raw food proponents. On their websitewww.LivingTreeCommunity.com, they promote the idea that “vibrant good health is a combination of many subtle elements including alive food ….” I absolutely love their products and use them as a frequent resource. Although many companies describe their products as raw, they don’t always qualify. It’s super important to make sure that when you’re buying raw products like agave nectar, you get them from a reputable source like Living Tree Community to ensure that you receive the best product possible.

This is another awesome article by Dr. Edward Group from the Global Healing Center! This tells the truth abouit agave nectar: Agave Article By Dr.

Please help spread the word by passing this article along! 

Want to Use An Article in Your E-Zine or Web Site? You can, as long as you include this complete tag with it:

Holistic Nutrition Coach, Rose Cole, publishes the Wellness With Rose “Natural Health & Nutrition Tips” email newsletter.  If you’re ready to lose the last 10-20 stubborn pounds without dieting, and increase your energy all naturally, get your free subscription at www.RoseCole.com!

But what about all that gluten? Isn’t it an energy sabotager?

The problem with carb-loading by eating pasta and bread is that they’re both filled with gluten. As you know, gluten is responsible for lethargy, spikes in insulin, depression, headaches and — perhaps most problematic for athletes – poor digestion. Most human bodies don’t have the enzyme necessary for breaking down gluten (the protein found in wheat and other gluten grains); the pieces left over ferment, which can lead to gassiness, bloating, and poor absorption of other nutrients. The extended digestive period also drains a lot of energy that could be put to better use.

So, how does an athlete get the power boost they need without adding wheat and gluten to their diet? Follow the lead of Tour de France cyclist Christian Vande Velde and his fellow Garmin-Transitions pro-cycling team members: carb-load gluten & wheat-free!

Initially shocked by their team physiologist’s suggestion to go wheat-free, the Garmin-Transitions cyclists soon learned that not only was it possible to carb up without eating wheat and gluten, it actually improved their athletic performance. After Vande Velde found success with going gluten-free, his teammate Tom Danielson gave it a shot and found similarly positive results. “My performance really improved a lot – there was definitely a correlation. I think that my digestion is better, and because of that my sleep is better and my recovery is better.”

Substitutes like quinoa, rice, and corn provide the carbs necessary for maintaining glucose and glycogen levels athletes need for high performance, endurance and recovery without adding in gluten. And it’s not just athletes who benefit from gluten-free diets. A huge percentage of Americans suffer from some degree of gluten intolerance, leading to a whole slew of biological issues including (but not limited to): Chronic Fatigue Syndrome, mouth ulcers, anemia, osteoporosis, diarrhea, constipation, abdominal bloating, depression, acne and other skin problems, asthma and irritability. Even people who don’t have a gluten allergy report feeling healthier and more energetic when they cut gluten from their diet. Their digestion and performance improves and many experience significant weight loss. The thing is, most foods that contain wheat also contain high levels of sugar, salt and processed ingredients. When you cut wheat, you cut a lot of other bad stuff at the same time leading to a healthier, more energetic, happier you!

Because of the wide range of people suffering from gluten intolerance, gluten-free diets are becoming easier to maintain and gluten grain substitutes are widely accessible. In my “Optimal Energy Recipes” cookbook I’ve provided over 70 recipes that are gluten-free, dairy-free, sugar-free and soy-free! Click here to check it out!

It’s a New Year, and one of my biggest intentions is to help you finally lose the weight that you haven’t been able to, AND at the same time, be filled with incredible energy that I know you crave.

So check out the first video I made for you so you can see today’s tip on how you can lose weight and dramatically increase your energy now… it’s something that you can put into action and get results immediately.

Be sure to leave a comment with your thoughts, questions, and stories below because I will be reading them all and can’t wait to hear from you. So join the conversation and let’s make this your best year ever! And don’t forget to click the “Share” button to spread the love!

FYI… I teach more cool stuff like this for losing the last 10-20 pounds and increasing your energy in my “10 Week Transformation” Program. Click this link www.Rosecole.com/transformation for more information.

Organic Authority TV recently showcased my recipe for Chilled Holiday Nog, and the response was so positive that Laura Klein asked me to return to share another treat with her viewers!

Here I am with Laura on the set of our video shoot where I prepared my Superfood Candy. The most popular recipe from the second edition of my original cookbook, “Optimal Energy Recipes,” Superfood Candy is a delicious, raw food treat made with Raw Cacao (which is raw chocolate) and is sure to please every member of your family! Get a free copy of the recipe at www.RoseCole.com/Cookbook.

I’ve added over 80 pages of new recipes and resources for all-natural products and healthy substitutes for not-so-healthy ingredients in your own recipes.

Now with over 120 pages of mouth-watering, yummy-licious dishes, this treasure of sugar-free, gluten-free, soy-free and dairy-free recipes is a must have for every kitchen.

And the best part is that it’s in downloadable form, so you get instant access to it right after your purchase. Go here for 2 FREE sample recipes! www.RoseCole.com/cookbook

Get your copy now at www.RoseCole.com/cookbook.

Ingredients

• 1 cup extra virgin coconut oil
• ¼ cup organic raw almond butter
• ¼ cup almond meal
• 4 Tbsp agave nectar
• ¼ cup organic unsweetened coconut
• ¼ cup hemp seed protein
• ½ tsp liquid Stevia or 3 tsp powdered Stevia (6 packets)
• 1 Tbsp organic vanilla
• 1 tsp cinnamon
• ¾ cup raw chocolate cacao powder (may substitute Chatfield’s roasted carob powder)
• 1/3 cup goji berries *optional

Directions
1. Spray an ice cube tray with nonstick spray and set aside or use mini cupacake tins and papers.

2. Melt coconut oil under hot water or spoon into saucepan and melt over low flame. When coconut oil turns to a liquid, pour oil into medium bowl.

3. Slowly whisk in almond butter, cinnamon, Stevia, and agave nectar one at a time.

4. Next, whisk in vanilla.

5. Then slowly stir in cacao (or carob), almond meal, coconut, and hemp seed protein one at a time, sprinkling evenly as you go.

6. Batter should run off of spoon. Spoon into ice cube tray, or cup cake papers and chill in freezer for 15 minutes.

7. Sprinkle goji berries of the top. *optional

Fun Optinal Add-ins
• 1–3 drops of your favorite edible essential oil: peppermint, lavender, lemon, rose, tangerine. You can find the best essential oils at www.RoseCole.com/Rose Recomends.

• ½ tsp Course Celtic sea salt (www.TrySunFoods.com)

• ¼ cup Chopped Golden berries, also know as Incan Berries (www.TrySunFoods.com) These taste like tart cherries!

Find more great dairy-free, gluten-free, and sugar-free recipes like this in my “Optimal Energy Recipes” cookbook!

      Have you ever ordered an iced tea, and then stared blankly at those little colored packets on the table, not knowing which one to choose?

      You know that some of the choices are unhealthy, but which ones? And why are they unhealthy?

      You hear that some of them cause cancer, but doesn’t everything cause cancer these days? I mean… are they really that bad for you? And are any of them better for you than the rest?

      And the real question weighing on all of our minds… which sweeteners will make me fatter… real sugar or artificial sugar?

      Well here’s the real kicker! Are you sitting down? Artificial sweeteners are not a diet aid, in fact, they can make you gain MORE weight.

      According to researchers, the number of Americans who consume artificial sweeteners has grown* from less than 70 million people in 1987 to over a whopping 160 million in 2000. So why aren’t American’s getting thinner? We’re actually getting more overweight and obese by the day.

      “The American Cancer Society (1986) documented the fact that persons using artificial sweeteners gain more weight than those who avoid them” (Roberts 150)

      So how can these man-made sugars sabotage weight-lose efforts?

      Many researchers now believe that aspartame may actually stimulate appetite and cause more cravings for carbs and sugar.

      Normally, when we eat an antiquate amount of carbohydrates, or sugar, serotonin levels in the brain rise. This alerts us that we’ve had enough to eat. When you eat aspartame and carbohydrates together, like having a diet pop and a sandwich, the aspartame stops the production of serotonin, and that feeling of having had enough never quite happens

      Artificial sweeteners have also been shown to block the conversion of the brain chemicals phenylalanine to tyrosine in your brain…. So you’re probably asking yourself “what does that mean to me?”

      “Why is it important to have tyrosine?” Oh, little things like brain function, suppressing your appetite, fat lose, thyroid health, to fight fatigue, stress reduction, alleviating depression and anxiety, headaches… need I say more?

      Here’s another reason artificial sweeteners may not be a good weight lose tool…

      According to Health psychologist Daniel C. Stettner, PhD, when manufacturers lower the sugar content in foods, they very often will increase the salt or the fat content to compensate for any change in how it tastes or feels in the mouth. To give you an example, sugar-free ice creams can be made higher in fat.

      Another reason you may want to avoid using artificial sweeteners… you could be having a reaction to artificial sweeteners that you may not even know is related.

      Studies have found that there are a whole slew of adverse reactions from artificial sweeteners – like headaches, trouble remembering, depression, nervousness, irritability, nausea, insomnia…just to name a few.

      If you stop using artificial sweeteners, like aspartame, and adverse reactions that you were experiencing go away, maybe even symptoms that you didn’t realize were connected to them, it’s important to spread the word and tell others. You can make a big difference in your friends and family’s health.

      You may also want to write a letter to the alert the FDA… so that they can pile it up with the thousands of other letters they’ve receive of adverse reactions to aspartame.

      So why are artificial sweeteners legal if they’re so bad for us? We have to be smart consumers and take initiative for our own health. Apparently the government isn’t going to do it for us.

      Ok, so now that we’ve ruled out those little pink and blue packets of artificial sweeteners, then how about white table sugar?

      I have some more bad news for you… sugar and carbs make you fat. This country went through the whole cut-out-fat diet, and they got fatter than ever! When we cut out the fat, we started eating more carbs, and it didn’t work.

      According to experts, sugar addiction is very similar to an addiction to heroin or morphine. We all know someone, and maybe it’s you, who acts almost like a crack addict when it some to sugar… like a junky looking for their next fix.

      If you think you’re not addicted to sugar, I have a little challenge for you… I want you to try to go a week without eating sugar or baked goods and bread.

      Most people cave in the first day! I’d definitely call that an addiction. This is where all of our rationalizations kick in. It’s amazing what we can convince ourselves of.

SUGAR FEEDS CANCER CELLS…

      I have something else to tell you right now that may shock you. Many health experts now believe that sugar is the fuel for cancer cells. How is this? Cancer thrives in environments with little or no oxygen. That’s why cancer loves refined sugar – not being easy to digest, sugar ferments in the body. With alcohol, it’s already fermented when we drink it. Fermentation occurs in an anaerobic environment – no oxygen.

      Now you may be in for a big surprise if you’re using those little yellow packets… Splenda (the brand name for sucralose). Ah… the marketing brilliance of Splenda. Splenda is not natural. It’s a sugar molecule that has been synthetically altered in a laboratory by adding chlorine to it. Our bodies don’t poses the metabolic machinery to break this down because it’s a chlorinated compound.

      Everyone reacts differently to chemicals, and some of you may be more sensitive to the reactions of these fake sugars than others, but there have been just as many reactions reported to sucralose as the other artificial sugars.

      They didn’t know what the health risks of smoking were until it was too late for many people. With these new artificial sweeteners, we don’t know what the long term effects are yet. Better to be safe than sorry, and with so many great tasting alternatives, it seems like a no-brainer.

      Let’s make one thing clear that a lot of people are confused about. Carbs and sugar are the same thing. Your body breaks down carbs (carbohydrates) into sugar, so all of these low carb diets are just low sugar diets.

      So how about regular old white table sugar? This is a highly processed food that has almost nothing good nutritionally about it. It causes weight gain, it can lead to diabetes, it causes tooth decay and cavities, they use synthetic chemicals to process it, and the finished product contains none of the nutrients, minerals or vitamins of the original plant.

      Hidden sources of sugar that could be feeding your addiction: you know right away anything that ends with an “ose”, means sugar. The food industry tries to sneak in sugar wherever it can under different names. Here are some of the aliases that sugar goes under:

- Cane juice (organic cane juice)

- Evaporated cane juice

- Corn syrup

- Corn sugar

- Cane syrup

- Raw cane sugar

- Raw sugar

- Fructose

- Brown sugar

- sucrose

- High fructose corn syrup

      Start reading your food labels, and you’ll probably be appalled like I was by all of the places they sneak it in.

      So you’re probably thinking “…what the heck do I do now? …sugars or artificial sweeteners are in everything!”.

      BUT DON’T PANIC!!

      The trick is to cut them out wherever you can, and this doesn’t mean you’re never going to be able to eat anything sweet again.

      Here are some tricks for cutting out the dangerous sweeteners, and replacing them with healthy sweeteners.

      Ketchup is loaded with sugar. I looked on the back of my organic peanut butter the other day, and found that they had snuck in some “organic cane juice”.

      Sodas – 14 of those little white packets of sugar per can! If you’re giving soda to your children- beware. It’s like giving a child rocket fuel, and then telling them to sit still!

      Limit baked goods, processed foods, and corn syrup.

      What the heck does raw sugar mean anyway? Well… it means that is hasn’t been totally processed and striped of all of its nutrients. Raw sugar still has it’s chromium in it, which causes sugar to ferment and to be brown in color, ironically it also helps your body handle sugar, so it’s a slightly better alternative to the white packs of sugar.

      THERE’S A LIGHT AT THE END OF THE TUNNEL!

      What if I told you there was an ALL NATURAL sweetener that was:

- 200 to 300 times sweeter than regular white table sugar

- Had NO calories

- Safe for children

- Suitable for diabetics

- Doesn’t cause cavities

- Is widely available in supermarkets and health food stores across the country

- Heat stable, so you could cook and bake with it

- Has liquid and powder forms- mixes well in cold beverages

- A great alternative to man-made sweeteners

- Already used in many countries all around the world

     Well this amazing no-calorie sweetener is called Stevia, and is just beginning to get noticed in the United States? It’s been used in Japan for nearly two decades.

     So here’s the sweetener packet breakdown…

Pink Packets: NutraSweet- artificial, chemical based, linked to cancer, not safe for children

Blue packets: Equal- contains aspartame which is a neurotoxin, artificial, chemical based, linked to cancer, not safe for children

Yellow packets:Splenda- artificial, chlorine added to sugar molecules, many reported side effects

White packets: refined sugar- processed, causes weight gain, causes tooth decay, caused fatigue

Brown packets: raw sugar- some minerals and nutritional value left, better choice than white sugar

Green packets: Stevia- all natural, no calories, safe for children, safe for diabetics

     Are you starting to see a trend here? The more we humans go in and try to improve on nature, mess around with the molecules, and process things so they’ll have a longer shelve life, the worse it is for you. Food in its most natural form is the best for you, and actually helps to fight cancer many times, unlike many artificial foods which have been shown to cause cancer.

      It’s all about choices. You don’t have to turn into one of those paranoid health nuts…

      Every person is different, and every diet plan is different, so if you’d like me to help you decide which sweetener is best for you and your health needs, just give me a call to set up a nutrition assessment: 888-898-WELL, or check out my online program for weight lose and increasing your energy at www.RoseCole.com/Transformation.

Thai Young Coconut

Want to know the secret to looking and feeling younger and losing weight faster? With the help of superfoods you can do just that. In short, a superfood is a whole food that packs a powerful punch of vitamins and other nutrients and at the same time offers some crazy awesome health benefits.

Here are some of my top superfoods that you probably already have in your kitchen, and how to use these powerful foods to go to work for your health.

This is a list of only 5 of the top 77 superfoods that I have in my full report: Onion, Cinnamon, Ginger, Chili Pepper and Coconut.

Let’s start with Onion.

Yes, we’re talking about your average run-of-the-mill onion that you can find in any supermarket. Onions contain a good amount of chromium – a metal that that actually helps you to lose weight!

- Onions both Lower blood cholesterol and triglycerides
- Onions help Blood Clotting to occur faster -
- Onions reduce the incidence of Stomach Cancer risk by 40%
- Onions protect against tumor growth in other parts of the body
- Onions are known to inhibit bone loss in Menopausal women

A great way to incorporate onions into your diet is to just chop up whatever type of onion you want to use, whether it’s a green, white, or even red onion, and sprinkle it on your soups and salads. You can also sauté them in a little olive oil and serve it over your favorite meat dish. They are also yummy in soups!

Next up is Cinnamon.

Cinnamon can be found in every supermarket in America, and who would have thought it could actually help you to lose weight and increase your energy?

- Cinnamon has long been used as a natural remedy for indigestion, diarrhea, nausea and cramps
- Cinnamon Tea is known to reduce internal cramping (both menstrual and muscle related)
- Cinnamon regulate blood sugar
- Cinnamon inhibits cancer cell growth
- Cinnamon works as an anti-inflammatory agent

Cinnamon is great sprinkled on top all kinds of food to add a little pizzazz and make them a bit sweet. Try on top of sliced apples, in your morning protein shake, on toast, and even sprinkled on your cooked squash.

Ginger Root or Powder

Ginger is widely used in Eastern Medicine, but in the West it’s more of a baking spice. You can find it in your fresh veggie section of your supermarket; it looks like an ugly white root. You can also find it in the spice section in powder form.

- Ginger is known to fight cancer
- Ginger is also known to help prevent heart disease
- Ginger contains several antioxidants that are proven to clot blood as well as aspirin
- Ginger can stop an impending migraine dead in its tracks
- Ginger is known to lower high cholesterol levels

To prepare ginger, simply slice the ginger root (you can peel it if you want, but not necessary), and toss it into a stir fry or soup dish, or you can sprinkle in the powder form. You can also find it in the tea section of your store in tea bags ready to go for ginger tea. To make your own ginger tea, just slice fresh ginger and add a couple slices to a cup of hot water and steep of a few minutes.

Chili Peppers Are Good For You?

Chili Peppers aren’t just hot – they are also full of capsaicin. The capsaicin in Chili Peppers is well known to work all kinds of wonders in the body.

- Chili Peppers are well known to work as an analgesic
- Chili Peppers also help prevent cancer cells from forming
- Chili Peppers act as an anti-inflammatory agent
- Chili Peppers help with headaches and sinus problems
- Chili Peppers can lessen the pain of arthritis
- Chili Peppers can help with a host of gastric issues (I know that sounds weird, but it’s true!)

How to you prepare chili peppers you ask? They’re great diced and added to tomatoes and cilantro to make a quick and easy salsa. You can also sprinkle them in soups, salads, throw them into a stir fry, or sprinkle them on tacos.

And Coconut (oil, water, and meat)

Coconut has a bit of a bad rap because it is thought to cause weight gain – but it’s actually one of the best foods to help you lose weight, believe it or not. Your body needs the good fats in coconut, and coconut water is actually better than any sports drink, loaded with electrolytes.

When I’m talking about healthy coconut, I’m talking about organic, virgin coconut oil, water (the water in the middle of a coconut), and the coconut meat itself.

- Coconuts are known to fight cancer
- Coconuts are known to fight heart disease
- Coconuts aid in digestion.
- Coconuts boost the natural immune system
- Coconuts improve Thyroid function
- Coconuts improve the body’s ability to absorb vitamins

Young Thai coconuts are the greenish colored coconuts often found at restaurants and supermarkets or on vacation to tropical destinations. You can just chop off the top and stick you straw right in, but make sure to spoon out all the nutritious tender coconut meat. You can also find organic virgin coconut oil in just about every health food store now days, and is great for cooking just about everything in.

The cacao plant is where all cocoa and chocolate products come from. Raw Cacao is just what it sounds like – the beans of the plant without all the extra junk added.

Chocolate in its natural state is actually a superfood, and it’s literally one of the most nutritious foods you can eat, and it can even help you lose weight.

Basically, the more superfoods you eat instead of processed food, the faster you lose weight. Superfoods = fast metabolism.

Raw Cacao has been used by many cultures in Central & South America for thousands of years now because it’s not only yummy, but has tons of healthy antioxidants and minerals as well. In fact, it has over 25,000 antioxidants in just ONE tablespoon, and 7 grams of fiber per ounce!

It’s also a wonderful source of:

• Flavanols – which help support a heart-healthy lifestyle.

• Polyphenols – may reduce the risk of cancer and cardiovascular disease.

• Magnesium – low levels of magnesium are linked to everything from allergies, migraines, asthma, fibromyalgia, anxiety, and ADD

• Fiber – A high-fiber diet may reduce your risk of type-2 Diabetes, colon cancer, and countless other health issues and diseases.
And ALL of these amazing nutrients above actually helps you loss weight! That’s right, chocolate is ACTUALLY a health food, when it’s in its natural state.

So you’re probably asking yourself “but how does it taste?” I make tons of tasty recipes with raw cacoa, like raw chocolate pudding, superfood chocolate, and raw truffles (all recipes found in my cookbook www.RoseCole.com/Cookbook), and these usually go faster during the holidays than the junk food!

Of course the raw chocolate isn’t very sweet, so I suggest using an all-natural sweetener like stevia or agave nectar.

Cacoa comes in a few different form. Cacoa nibs (shown in the pic above) is great all by it’s self, or in trail mixes and recipes, and cacao powder (my personal favorite) is awesome for smoothies or prepared with all-natural sweeteners recipes like my famous Superfood Candy Recipe (Superfood Candy Recipe).

Other ways to use raw cacoa:

•  Blend RAW cacao with Virgin Coconut Oil & Agave for instant Raw Chocolate Syrup! Add on top of raw ice cream or fresh fruit, AMAZING!

•  Make any cookie, brownie or pie INSTANTLY more chocolaty delicious & nutritious — just add a tsp or more of RAW Cacao powder.

Raw Cacao is starting to show up everywhere, so you’re going to start seeing it more and more. You can find the best quality cocoa products at www.TrySunFoods.com. They carry Cacao nibs, and lots of protein bars and treats made with raw chocolate, but I think their Raw Cacao powder is AWAZING, and that’s the one I use in the candy recipe above.

Who says chocolate doesn’t grow on trees?! Watch this video from my recent trip to Costa Rica:

So what IS your thyroid? Your thyroid is an organ that is located at the base of your neck, and you can kind of think of it as your body’s thermostat. If your thyroid is too low, then you have a low metabolism, low sex drive, and low energy. If your thyroid is too high then you have a high sex drive, your body temperature runs high, and you have trouble keeping weight on because your metabolism is too high.

Bottom line is, if your thyroid is low then you can only eat celery stick and work out every single day and STILL not lose weight.

The thing about the thyroid is that it is so integral to your life; it is like the part of your car’s engine that allows it to idle. When your car is idling, it is still running – but it isn’t moving. Same thing for your body. When you sit down in a chair, or sleep at night, your body is still running – even though you are being relatively still. Your body has to work like this, because it’s job is never really done. If your thyroid can’t keep up with what your body’s needs, nothing else in your body is going to work as well as it could be working.

In fact, you may not even realize that you have a thyroid deficiency. You seemingly have plenty of energy throughout the day, and you may not have any trouble getting through your daily workout, but in reality the energy that you are using in these activities is more adrenal based. Your adrenaline is what is getting you through. You won’t necessarily feel sluggish all the time, but if your thyroid is underactive you may notice that you need more coffee, sugar or cigarettes than normal.

A real clue that you may be having thyroid-related issues is that you are having issues sustaining your energy for long periods of time. Maybe you can’t work out quite as long as you used to, or maybe you can’t walk quite as far. If you sit down in a chair halfway through the day and you don’t want to get up – you probably have a thyroid deficiency.

If your PMS is more pronounced than it used to be – that can be another clue. And, if you are pregnant, or recently had a baby, it is *very* likely you have a thyroid deficiency.

Do your muscles feel week? Are you unable to workout anymore? Or are your workouts inconsistent? That’s your thyroid!

Does your head feel strangely heavy after lunch? Could you easily drop down under your desk for a nap? That’s your thyroid!

Basically, you either do, or you don’t have these symptoms. If you wake up feeling fully energized, can maintain your energy on a regular basis without any dips in your energy and are mentally alert, and you naturally adjust to your ideal weight whenever you try to eat healthy and exercise more – that’s a really good sign that your thyroid is okay. If you feel like your thyroid might be an issue, it probably is.

Just remember that the lab tests that doctors do are not always accurate. Let the symptoms be your clue.

So what do you do if you think your thyroid is low?

1. Do an at-home iodine patch test. Your thyroid stores a 3 month supply of iodine, and if you are iodine deficient that can cause your thyroid to be low. Click here for instructions: Iodine Patch Instructions

2. Avoid products with wheat. Wheat can suppress your thyroid.

3. Take my “10 Week Transformation Program”, where I teach you how to rev up your sluggish thyroid by making simple changes to what you eat, and doing inexpensive at-home testing.

Click here for more information about my “10 Week Transformation” program, or call us at 888-898-WELL with any questions.

Please pass this onto anyone who has thyroid issues! We need to get the word out that you can balance your thyroid the holistic way without medication!

Everyone puts on a few pounds around the holidays – basically it’s inevitable. You’re there, with your fam, and the food is all so yummy – and then you eat a little more to deal with the stress of being with your family. Hey, it’s okay. It happens to all of us.

But, it’s a new year, and you don’t want to keep those extra pounds around. Even thin people put on a little weight during the holidays, but they know the secrets to dropping the pounds. And, I’m going to share these secrets with you!

1. Breathe Through Your Nose
When you inhale and exhale through your mouth, your breathing gets shallow. Your brain interprets this as a sign of anxiety, and produces extra cortisol and adrenaline – causing you to gain weight. When you breathe through your nose, the opposite happens, stress levels drop and your body gets more oxygen, resulting in more energy. Your body functions better, and when your body functions properly the weight melts away.

Write a reminder to yourself saying “breathe” – and the post it on your computer. Heck, post them all around the house where you will see them. As a side note, around the midriff is where most receptor sites for cortisol are located – and that’s why you gain weight around your belly.

2. Boost Your Thyroid
Your thyroid is the organ responsible for your metabolism and energy level. But, the problem is that most Americans are deficient in iodine – something your thyroid *must* have to function properly. Your thyroid is supposed to store a 3 month supply of iodine. If you don’t have enough, you will not be able to keep up through the day. You will be tired and your energy will be nonexistant.

But how can you tell if you are iodine deficient? Click HERE for a super simple test. Boosting your iodine level is one of the best things you can do to up your energy levels. If your thyroid is off balance, you will never lose weight.

3. Daily Cardio Workouts
Daily cardio is sooo important. I can’t stress this enough. You need to have 30-45 minutes where you actually break a sweat and get your heart pumping. Stair climbing, biking, swimming and cross country skiing are great options. You can even just start with a brisk walk, pumping your arms as you go. Just 30 minutes a day can make a huge difference for your health.

4. Strength Training
Strength training is super important too. Lifting weights 2x a week for 20 min helps to build lean muscle. The more lean muscle you have, the more fat you burn – even when you are sleeping!

5. EAT!
Seriously, you have to eat. Many women try to skip meals to cut out calories, but actually, the best thing to do is eat 5 small meals. It’s better than 3 big meals, because it’s like adding coal to the fire continually. If done right, the pounds will fall off.

BTW, my 10 Week Transformation is starting tomorrow. These are 5 of the tips we cover more in depth, plus so much more. We focus on healing and increasing the thyroid and a meal timing system called “Eating for Optimal Energy.” We work hard to help you transform your body to be more efficient at digestion. It’s literally like taking your body from a gas guzzling SUV into a hybrid Prius.

Click here for more on my “10 Week Transformation” program www.RoseCole.com/Transformation.

1. Shrink Your Plate Size! If you use a smaller plate, you can clean your plate, but still eat less. 25% smaller plate, 25% less food! The small dessert size plate is perfect. You can try everything without taking super huge portions.

2. Don’t Party Hungry! If you are headed out to a party, grab a healthy snack before you go. You won’t be famished, and you will be more likely to eat and drink less.

3. Load Up On Protein! Some of the biggest things that can get you this time of year are the sweets. The problem is, if you eat sweets and desserts, you will crave more and more sweets and desserts. If you eat more protein, it helps stamp down those sugar cravings, so opt for the turkey instead of the tiramisu.

4. Choose Your Drinks Wisely! I’m not saying you can’t drink alcohol at all, but remember that most holiday alcoholic drinks are loaded with sugar, and alcohol is a depressant. Not something that is conducive to keeping your trim figure… and eggnog practically causes weight gain from just looking at it!

5. Stay Hydrated! This tip will serve you year round, but is especially important during this dry time of the year (and with all the party boozing). Drink 2 glasses of water for every alcoholic beverage you consume.

Question From A Reader:

Dear Rose,

I’m tired all the time unless I drink coffee in the morning. I can’t seem to lose this 10 pounds to save my life, even though I exercise and eat pretty healthy. I think I have adrenal exhaustion or adrenal fatigue, but how can I tell?

~ Anna, from Chicago

Rose’s Answer:

Seems like everybody’s under stress nowadays. When you’re body is under too much stress it causes your adrenal glands to be exhaustion for being on overload, and it can make it literally impossible to lose weight, cause depression, and cause you to have little to no energy.

80% of all doctor visits in the US are from stress related conditions & 90% all diseases are caused or complicated by stress.

Adrenal exhaustion in the #1 cause of the problems that people come to me for, and I’m not just talking about work stress here.

Stress & Adrenal Exhaustion Causes:

- Weight gain – even on a low calorie diet
- Tired or low energy – rely on caffeine for energy
- Speeds up the aging process – Look & feel older
- Depression/Anxiety
- throws off your hormones
- suppresses your thyroid

I can’t tell you how many of my clients will tell me that they started gaining weight 6 months to a year after a traumatic or stressful event like losing a loved one, or a divorce.

How to Tell if You Have Adrenal Exhaustion:

The stress of the economy, of raising kids, of trying to lose weight, even flying across time zones is stressful to your body, and all this compiled is what is causing our bodies to be in a constant state of “fight or flight” and it’s wreaking havoc on our bodies.

Whether you’re in real danger, or you’re just worrying about something, your body reacts the same. And when your body *thinks* it is in danger, it releases cortisol which turns on the switch to store glucose as fat for reserves for what it thinks is an emergency, instead of using that glucose for energy, thus making us fat and tired.

I can’t tell you how many of my clients will tell me that they started gaining weight 6 months to a year after a traumatic or stressful event like losing a loved one, or a divorce.

Adrenal Exhaustion Signs:

1. Do you ever feel light-headed when you stand up too quickly?

2. Do you crave salt and/or salty foods?

3. Look in a mirror and stick out your tongue. Is it shaky? Can you hold it still? that’s a sure sign. Seriously – I know it sounds crazy, but it’s a tell-tale sign.

4. Are you jumpy or easily startled? If someone jumps around a corner and yells “BOO”! does it always scare you?

5. Do you have difficulty losing weight, even when you exercise and eat right?

6. Do you wake up tired, even after 6 or more hours of sleep?

7. Do you need caffeine to get going in the morning, or to get through the afternoon?

If you answered yes to any of these questions, there is a high probability that you are suffering from adrenal exhaustion (also known as adrenal fatigue).

So what can you do about it?

Healing your adrenal glands takes time, it doesn’t happen over night. When I do saliva testing in my one-on-one practice it usually takes 6 months to a year for them to improve. So this is a process, and requires that you use several different angles or approaches at the same time to help take stress off of them, and then give them what they need to repair and heal. The only thing I’ve ever seen work long-term is using the ‘holistic approach’.

These are just 4 of the many things I’ve used to repair mine…

4 Steps to rebuild your adrenals:

Step #1
One of the things you can do is to switch from table salt (sodium chloride) to Celtic Sea Salt. The reason you crave salt is that your adrenal glands have depleted your minerals, and you need minerals to repair the adrenal cortex. Celtic Sea Salt contains over 80 minerals that your body *needs* desperately. You can use it on your food, or add it to water to make mineral water. Us it liberally, you can’t use too much of this stuff. This is THE best place to get it: http://www.tryvrp.com/

Step #2
Next, try Alternate Nostril Breathing. It may sound silly, but it literally sends a message that calms your body and mind – making you feel safe. It balances the left and right hemispheres of the brain, and flips the switch in your mind that you switched on when you started worrying about whatever you were worrying about. You can check out my video about it here to see how.

Step #3
Another thing to do is to load up on B vitamins. To rebuild your adrenal cortex, B vitamins are absolutely essential. My favorite is Bio-B100 from Biotics Research. They’re a fantastic company, but you have to set up an account to place an order over the phone. Call this number (800) 231-5777 and give them this number: 05TD9354. This will allow you set up an account of your own to place the order.

Step #4
Finally, my “10 Week Transformation Program” is perfect for getting your body back into balance. This program address adrenal exhaustion, and helps to increase your energy and lose fat by getting to the root cause of your weight gain. The “10 Week Transformation” Program addresses adrenal exhaustion, hormonal imbalances, thyroid issues and cleansing your body of toxins. Call 888-898-WELL for more info, or this link for all the details: http://www.rosecole.com/programs/transformation

Please forward this to anyone you know who may be suffering with these ailments or who could benefit from this information.

Even though that’s the school of thought going ’round these days, it is absolutely not true.

Have you ever heard of flower essences? They are amazingly powerful, yet very gentle derivatives of flowers. The formula I like to use is also combined with other homeopathic ingredients, and together they can literally help you lose weight and boost your feelings of well-being.

You’ve probably heard me say this before, but I’ll say it again… you can’t permanently loss weight being calm and happy – because when you are stressed and anxious, turns on your body’s fat storing mechanism.

The reason it’s so hard to link stress to weight gain is that stress often has a delayed reacting in the body. So this mean you could go through a divorce, but not have it show up on your waistline for 6 months to a year!

I personally started using flower essence when I had bouts of depression and anxiety for years, and I keep using different formulas because I love the way it makes me feel.

They are very subtle, and have absolutely no side effects. In fact you probably won’t even feel them working, you’ll just notice one day the emotional issue you had isn’t there anymore. They can be a great natural alternative to prescription meds for anxiety, stress, and depression.

For more information on what flower essence are and how to pick the right one for you check out this page I put together on the different essences offered through Apex Energetix in their Futureplex line, my favorite place to get flower essences.

The cacao plant is the source of all cocoa and chocolate products, and Raw Cacao is just what it sounds like – the beans of the plant without all the extra junk. Chocolate in its natural state is actually a superfood, and it’s literally one of the most nutritious foods you can eat.

Raw Cacao has been enjoyed by many cultures in Central & South America for thousands of years because it is not only tasty but is full of healthy antioxidants and minerals. In fact, it has over 25,000 antioxidants in just ONE tablespoon, and 7 grams of fiber per ounce!

It’s also a super source of:

• Flavanols – which are necessary for a heart-healthy lifestyle.
• Polyphenols – may reduce the risk of cardiovascular disease and cancer.
• Magnesium – low of levels of magnesium are linked to migraines, asthma, allergies, fibromyalgia, anxiety disorders, and ADD
• Fiber – A high-fiber diet may reduce your risk of colon cancer, type-2 Diabetes, and many other health issues.

And ALL of these amazing nutrients actually helps you loss weight! That’s right, chocolate is ACTUALLY a health food, when it’s in its natural state.

So you’re probably asking yourself “but how does it taste?”. Well, I make tons of tasty recipes with raw cacoa, which comes in a few different forms. Cacoa nibs (shown in the pic) is great all by it’s self, or in trail mixes and recipes, and cacao powder (my personal fav) is awesome for smoothies or prepared with all-natural sweeteners like in my Superfood Candy Recipe (Get The Recipe).

Raw Cacao is starting to show up everywhere, so you’re going to start seeing it more and more. Check out www.TrySunFoods.com to find my favorite Raw Cacao products. They carry Cacao nibs, and lots of protein bars and treats made with raw chocolate, but their Raw Cacao powder is AWAZING, and that’s the one I use in my candy recipe above.

Who says chocolate doesn’t grow on trees?! Watch this video:

~Rose

Want to Use An Article in Your E-Zine or Web Site? You can, as long as you include this complete tag with it:
Holistic Nutrition Coach, Rose Cole, publishes the Wellness with Rose eZine. If you’re ready to lose the last 10-20 stubborn pounds without dieting, and increase your energy all naturally, get your free subscription at www.wellnesswithrose.com

What a load of crap. Is anyone ever too old to do something good for their body? One of the gals on my team just lost her great-grandmother who was 92 years old. This fabulous lady would set up a little screen around her and lay out completely NUDE to get some extra Vitamin D from the sun. Isn’t that awesome? So, when people come to me who are in their 40s and 50s thinking they are too old to do something good for themselves, I make sure they understand it is NEVER too late.

Check out this blog from one of my clients: http://fiftylosingfifty.com/

Chuck is 50, and his goal after we started working together in my “10 Week Transformation” Program was to lose 50 pounds. He’s done an amazing job of losing the weight, and chronicling it so we can all follow along. I absolutely love to see this kind of success out of my clients.  I think he’s lost about 40 pounds so far!

Go see how Chuck is doing, and let it inspire you to get your body to its most healthy state – no matter how old you think you are…

Honestly, it isn’t that hard. I just prepare ahead of time. It makes my trip a lot easier, and helps me enjoy myself more. But, what do I prepare?

First, I get my vitamins ready. I take 21 of my vitamin bags (that’s enough for 7 days at 3 per day). If you haven’t seen my system for making single dose vitamin bags, check out the free video here.

I eat five meals a day, and because I’m on vacation I like to have the local cuisine – but I only eat out for 1-2 of those meals, and I still make healthy choices.

Next, I do the same kind of thing as my vitamin bags, but for the shakes I drink for both breakfasts and snacks. I just use the Snack Size Ziploc bags, add I make up enough so that I have enough for the whole week. I just pop the dry mix into a water bottle or cup and I’m good to go. It really helps me stay on track.

And finally, I always pack a bag of raw almonds. Every night I take a cup of almonds and cover them with water. Soaked almonds are hands down my favorite snacks, they’re absolutely are delicious, and they give you so much energy for your trip! Check out this free video for soaked almonds.

If you aren’t a fan of almonds, there are a million other healthy snacks out there – you can find a huge selection at Try Sun Foods

Taking these steps before I even leave really makes a HUGE difference in helping me maintain a healthy lifestyle. I recently went to Italy with a few girlfriends, and two of them gained over 8 pounds and needed a vacation from their vacation when they got home because they were so tired. Because I prepared ahead of time, I didn’t gain a single pound! And I still had energy to spare.

This is really hard for me to admit – and very, very humbling for me. I have positioned myself as an expert in this field, and here I am struggling with the very things I tell people to do. But you know what, even though it’s difficult for me to put my pride and ego aside, I want you to understand that I am living with the same issues that you are. I *love* sugar. And when I let it get out of control, it’s not a pretty sight.

So, after last week, I went to a birthday party for a friend and ending up knocking back a few drinks. Then, (please don’t laugh at me – cause you know you’ve been there too) they had these delicious looking cupcakes. I decided to have one (even after I asked myself if it was for my higher good – the answer was “no”, but I ate it anyway), and after one bite of it, I only at the top with the icing. The cake wasn’t sweet enough… LOL.

My boyfriend watched me eating just the top of the cupcake with his mouth hanging open in shock. I must have looked ridiculous – but I just didn’t care! Then it was all downhill from there. The Next day at a kid’s party, they had these deep-fried and breaded chicken nuggets. Now normally, I would NEVER have touched these things, but I ate a dozen! Smothered in BBQ sauce! When I let sugar and alcohol in my body, it’s like I can’t help myself.

Instead of dwelling on what I’ve done, and punishing myself for it – I’m going to get back on the “bandwagon” with my eating. There are times that I’m totally on the “program” and choosing what is for my highest good on a regular basis, and times when I am definitely NOT on track. But I’ve learned to dance with this, and I know that once I’m back in a groove that I’ll look back in amazement that I could get so off track.

I’ve been doing this long enough to know that there’s a pattern here. But now when I binge eat or get off of my exercise program it’s so minor compared to where I used to be! I’m saying this because I want you to know that each time you get back on track it will get better and better. The hardest part is just getting started again.

You might be thinking that it sounds easy to just stop eating, or start exercising, but others who struggle like I do, know that it isn’t easy. I’m going to have to bear down, and white-knuckle my way through this to get back on track.

Believe me, the easy route would have been to fib and say I was doing great since last week – but this blog isn’t about looking perfect for me. It’s about truth. And I want you to know that I struggle just as much as you do – there’s no easy solution, and we ALL have to work at maintaining our health!

Here’s a great video I created about how to get back on track with your health.

It’s been a while now since I’ve been on track with my eating and health, and for some reason, I always think I’m so over my issues with food… the cravings, the addictions, the binge eating. And I’m always amazed when I indulge that they always come back.

The first night I went off the “band wagon”, I woke up looking 4-5 years older than I usually do. No, I’m not even kidding. My whole face was puffy, and I had about 70% more wrinkles around my eyes. My skin looked dull and flaky. It was upsetting to say the least! I eat so healthy, and take such good care of myself. It’s not fair that one night of throwing caution-to-the-wind with my eating would cause such dramatic effects.

And that was just the beginning. I was tired and dragging all day. I found myself craving more and more sugar (and more food in general), and I just kept indulging! And I don’t know why I forget this, but my body *always* produces an excess amount of mucus from the dairy and wheat, which is always fun.

I hate to admit this, but here goes. The day that we drove up to Mammoth Lakes, I had this tin of mints in my purse. They were chock full of sugar – and I normally don’t carry stuff like this – but they were a gift from a friend who owns the company who makes them. I tried one. Then I ate another. Next thing I know, I’m literally sneaking them into my mouth so my boyfriend won’t see them. Next thing I know – they are G-O-N-E.

That’s when I realized it was time to get myself in check. But, my weekend was just beginning, so I put it off for a few days. Gosh, I wish I hadn’t. I’m totally hurting today. I got in two major fights with my boyfriend. I’m not my peppy self, and let’s not even talk about my bloating and digestive “issues”. Eating this way actually causes depression for me (and many other people, but they don’t realize it). I remember that when I used to eat like this all the time, this is what I felt like ALL the time. I just didn’t know there was another way I could feel.

So, I’m getting back on track. It always takes my body 3-4 days to get back on the bandwagon and over the cravings. I have to get there by cutting out ALL of my “trigger” foods – which means for me NO sugar, NO wheat, and NO dairy. I’m actually starting my own “21 Day Food Intolerance Cleanse” that I developed, which is one of the cleanses that I teach in my “10 Week Transformation” Program.

The good news is that I can start to see major shifts in my skin, bloating, and energy in as little as 3 days.

The difference is I’m NOT beating myself up over this like I used to. Instead I choose to look at this as a blessing and a lesson to remind me why I do the things I do. It’s no fun to look and feel older than I am. So, I’m getting back on the bandwagon! It’s so worth it.

~Rose