Eggplant Casserole Healthy Whole Food Recipe
(can be adapted to a Gluten-Free Diet, excellent Vegetarian recipe)

Eggplant Casserole Healthy Vegetarian Recipe

Ingredients: 
3 eggplant, peeled and thinly sliced
2 eggs
4 cups bread crumbs (make your own from whole grain bread or from gluten-free bread)
6 cups spaghetti sauce, divided
1 package (16 ounce) low fat mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil

Instructions:
Also see Diana Walker’s Raw Food Health Benefits

Place eggs into small bowl and beat.  Place multi-grain bread crumbs in a separate bowl.  (use gluten-free bread if you are on a gluten-free diet) Take sliced eggplant and dip into egg, coating completely. Place slices in bread crumbs covering entire slice.  Place slices on cookie sheet being sure not to layer slices.  Bake in a preheated 350 degree oven for 7 minutes then flip slices and continue baking for 5 minutes more.  Remove eggplant from oven. In a large oven safe dish spread enough spaghetti sauce to cover bottom of pan.  Put eggplant slices in a single layer over sauce.  Cover with cheeses.  Continue to layer until all the sauce and eggplant have been used.  Sprinkle basil over top of casserole.  Return to oven and bake 30 minutes or until browned.

Wishing you Freedom from Junk Food Cravings!
Diana Walker, Cravings Coach

Very interesting point about how to curb cravings. Looking to fight off that afternoon or evening snacking binge. Cucumbers can be used  for quick healthy snacks.

As Diana Walker, Cravings Coach – If you can utilize more healthy whole foods in your diet, I know that you can curb cravings for sugar and curb cravings for junk food.

The Amazing Cucumber – I personally love cucumbers.  I remember having “cucumber sandwiches” – well, little tiny rounds of cucumber on delicate bread – in London England – when I lived there in my 20s.  I felt so elegant!


I would suggest being sure to purchase organic cucumbers, if possible.  Eat them as they are or use in whole food recipes. Cucumbers could help to stop sugar cravings and junk food cravings.

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber.  Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.
3. Tired of your bathroom mirror fogging up after a shower?  Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.
4. Are grubs and slugs ruining your planting beds?  Place a few slices in a small pie tin and your garden will be free of pests all season long.  The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.
5. Stressed out and don’t have time for massage, facial or visit to the spa?  Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.
6. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel?  Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won’t leave streaks and won’t harm your fingers or fingernails while you clean.

Wishing you Vibrant Health and Freedom from Cravings!

Diana Walker, Cravings Coach,

Author, Craving Secrets book

I’ve just completed a spring cleaning on my apartment – well, I am moving apartments, and in the process I cleaned out and gave away a lot of unnecessary items.  It feels so wonderful to “lighten up” and simplify.

We can do that for our bodies too.

Dandelion Root – Food for the Liver

Dandelion Root is known as a food for the liver, and is very high in calcium and other nutrients.  Some herbal texts mention dandelion’s ability to aid skin problems, detoxify poisons and toxic waste in the body, and act as a tonic to the stomach.  Dandelion is a natural source of protein, and is very high in Vitamins A, B, C, and E.  It is rich in potassium, calcium, and natural sodium, with some phosphorus and iron.

Some benefits noted by herbalists include:

•    Clears toxins
•    Cleans the liver
•    Promotes urination
•    Beneficial for arthritic conditions
•    Gentle, mild, natural Antibiotic
•    Inhibits bacteria and fungi
•    One of the most Detoxifying herbs
•    Beneficial for skin problems such as acne, eczema and psoriasis

Louise Tenney writes in Today’s Herbs: “The liver is our personal food storage.  Starches are stored in the liver, and changed to glycogen and released as the body needs energy-building material.  Fats are stored in the liver as well as proteins, where they are changed into amino acids.  White blood cells are manufactured in the liver to destroy germs and poisons, which come from the intestines.  The liver is responsible for the substance that causes blood to clot.  The liver also detoxifies.  It renders harmless the toxic end-products of the digestion process.  When the liver is working properly, it has the task of eliminating toxic metals.  When the liver is in trouble, it puts strain and congestion on all the glands, muscles, joints and the body structure.  Dandelion strengthens the liver with its easily assimilated minerals concentrated in the roots of the plant.”

Why should we Cleanse the Liver?

The liver is the largest organ in the human body.  It is extremely complex. The liver performs over 500 functions in the body – can you imagine if you had to perform 500 functions?  That is high demand on our poor liver!  Here are just some of the functions the liver performs:

1.  Purifies the blood
2.  Manufactures and secretes bile
3.  Stores 20% to 30% of your body’s blood
4.  Detoxifies – turns toxic materials into non-toxic material
5.  Creates, metabolizes, and stores Hormones
6.  Metabolizes Fat – affects triglycerides, cholesterol, blood and body fat levels
7.  Metabolizes Nutrients for Life: proteins, fats, carbohydrates

Signs of a Sluggish Liver

1.  Allergies
2.  Chemical Sensitivie
3.  Constipation
4.  Obesity
5.  PMS (Pre-menstrual syndrome)

Dandelion Root Liver Cleanse and Detox Recipe

Start slowly, with 1 capsule a day, and work up.
Cleansing & Detox Recipe — Dandelion Root Recipe for Liver Cleanse, “Spring Cleaning” the body or for “Body Cleaning” any time:  Open 2-3 capsules Dandelion Root, mix in 8 ounces warm or hot water.  Drink 3-4 cups per day.

Or, just swallow the capsules with water or Sunrider Calli Tea or Sunrider Fortune Delight.

Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles

Here is one of my Original Blog Posts on Harmful Effects of Caffeine – that is what I wrote when I created my Cravings Coach Blog over 2 years ago.

I have only just learned that caffeine is really the way a plant protects itself from insects…… – did you know that? So the coffee bean protects itself, it is nature’s way of protecting it from being eaten by insects and bugs.

In other words, the caffeine is a natural plant PESTICIDE!

Can you believe it?

We are definitely eating a poison!  A natural poison, but still a poison.

I remember on the beach in Hawaii, when I was working for Dr. Paul Bragg over 30 years ago… he would often talk about how people needed to get off coffee.

It certainly applies more today – with caffeine being in all the Sodas and Diet Sodas, in the Energy Drinks, in the upscale Lattes and coffees that everyone is addicted to!!

I just would encourage you to cut back on your caffeine consumption (and cut it out altogether if you can!).

Here is the way I was able to gain complete freedom from my addiction to 8 cups of coffee a day!  Sunrider Calli Tea came to my rescue 12 years ago!

Hope you are having a healthy and happy weekend, and remember to cut back on your caffeine!

Diana

Diana Walker, Cravings Coach

So many people use Diet Coke and Diet Pepsi and other Diet products, thinking they are doing well because they are eliminating sugar from their diets.

However, these artificial sweeteners are addictive, and often you crave more.  The artificial sweeteners used include Aspartame and Splenda.  Many people already know that they should avoid aspartame.

However, even Doctors and Nutritionists recommend Splenda.
The advertising for Splenda is very enticing and hypnotic, making you want to use this substitute for sugar.

See this site for The Truth About Splenda

More research is being done, and proving that Splenda can be harmful for you.

Splenda is not a natural food.  It is a chlorinated artificial sweetener which has been marketed as being a healthy substitute for sugar.

A recent Duke University study states:

“Splenda suppresses beneficial bacteria …. and interfere with the bioavailability of ….nutrients.  Furthermore, these effects occur at Splenda doses that contain sucralose levels that are approved by the FDA for use in the food supply.”

Click here for the Duke University Study on Splenda Duke University Study

Want to experience nutrition that will be healthy and natural, instead of artificial sweeteners?

Then be sure to check out Diana Walker Stevia Health Benefits

Listen to my podcast here: Is Diet Coke Making You Fat?

Does Diet Coke Make You Gain Weight?

Diana Walker, Cravings Coach

Thanksgiving in the United States is almost here.  We had our Canada Thanksgiving in October.

You may already be preparing a menu with your family favorites.  Many traditional dishes for turkey day are high-fat, high-sugar, and low in nutrition.  If you make a few subtle changes it can be a great improvement.

While traditional foods can bring a lot of comfort and happiness why not try to mix things up a bit this year by adding a few nutrient rich raw dishes? You can keep Thanksgiving familiar and fun while adding some healthier foods to the menu so that your whole family can reap the benefit of amazing raw foods.

Now might be a GREAT time to pick up the Raw Kids Recipes book and start creating new and healthy family traditions that the whole family will love. This recipe book has many recipes that would be a tasty addition to any Thanksgiving Feast too.

• Since Persimmons are in season why not make the delicious Persimmon Pudding with a scoop of Raw Ice Cream?
• The Mini Tomatoes with Pine Nut Cheese or the Mushroom Caps would make great appetizers.
• The Imitation Garlic Mashed Potatoes, Chickpea Crunchies, and Almond Milk could replace regular mashed potatoes, steamed peas, and Egg Nog.

There are many ways to make this year’s celebration a whole lot healthier by adding delicious and nutritious raw food dishes! All you need to do is pick up the Raw Kids Recipes un-cookbook and make a commitment to better health!

Diana Walker, Cravings Coach

P.S.  Also check out my family’s Healthy Cashew Gravy Recipe Even though it is not raw, it is made with whole foods and is great for vegetarians and vegans.

Tags: raw, foods, for, kids,, healthy, foods, for, Thanksgiving,, whole, foods,, Diana, Walker,, Cravings, Coach

Many of you have heard me talk about the many hidden side effects and dangers of using artificial sweeteners like Aspartame, also known as Nutrasweet, and Splenda, which is also known as Sucralose.

I am providing the links for you here, of my 3 Podcasts which I recently did, with a full hour interview with my friend Laury Orndorff.

POISONED FOR PROFIT – THE DANGERS OF ARTIFICIAL SWEETENERS
INTERVIEWS WITH LAURY ORNDORFF, IN 3 PARTS, 3 PODCASTS:

PART 1, Podcast 19, Artificial Sweeteners

PART 2, Podcast 20, Pregnancy and Artificial Sweeteners

PART 3, Podcast 21, Dangers of Aspartame Splenda Sucralose

It is important to read your labels when you are shopping, and also avoid many items, like diet yogurt, lite yogurt, anything that has the word diet or lite in it. Also avoid products that say – no sugar, because no sugar chewing gum and no sugar and diet candies are also harmful and bad for you.

Diana Walker, Cravings Coach

Have you ever noticed how your attitude about life changes depending on your general health and what kind of diet you have?

My guest this week is holistic educator and life coach Vanessa Smith from Integrative Wellness Works and she strongly believes that health is the foundation of life. Those who are in good health are more productive and happier with their lives than those who are in poor health. Healthy people also tend to gravitate towards healthy food choices and unhealthy or unhappy people often grab quick, unhealthy foods to fill a void in their lives.

We also chat about ways to add healthy foods slowly into your diet and why eating seasonal foods can help you develop good health.

As always, I welcome you to visit http://www.diana2.com for more ways to kick your unhealthy cravings!

I asked Vanessa Smith the following questions, and here is a summary of her responses:

What have you noticed about people and their eating habits, especially in regard to cravings?

Four main issues I see:

• There is habitual behavior of reaching for certain types of unhealthy foods. This is fed by marketing (“eat this”), media (“be thin”), and expense and cost prohibition (cheaper to buy junk food), but there is a cost in the long run.
• Chemical and hormonal imbalance from eating processed foods and not getting the nutrients you need. This gets in the way of wanting healthy foods because you literally can’t think clearly.
• The stress and fast-paced culture leaves people ungrounded and spinning, where they reach for a sugar high or a fat satiation.
• There is an underlying issue of examining what you really are hungry for, literally and metaphorically. I’ve noticed that people who are unfulfilled in their lives eat out of desire (whatever they want, whenever they want). Conversely, people who are satisfied/content eat out of need (actual hunger and nourishment) and enjoyment. These are anecdotal generalizations, yet, true nonetheless.

How do you turn these issues around?

Pay attention. Ask yourself if you are ready to stop the cycle of feeling bad and treating your body poorly with junk foods. If so, what are you willing to do differently. Have a daily salad. Eat every 3 hours. Increase your vegetable intake by one or two per day. Eat seasonal foods.

Why is eating with the seasons important?

Bodies have different needs depending on the season.

What are the best foods to eat in the summer?

Vanessa goes over cooling foods for us on this Cravings Coach Podcast #18 .
Also check out Vanessa Smith’s website at Integrative Wellness Works

Vanessa’s Summary:

Any step you can take towards cooling foods and eating healthier in general counts. It doesn’t have to be all or nothing. Also, find a role model, someone who is healthy, strong, clear, confident. See that you have the ability to be that. Let them be your inspiration. Also – become your own role model!

Diana Walker, Cravings Coach

This week I discuss the reasons why your body might be craving salt and the harmful effects of eating too much. I also discuss the various minerals your body needs to thrive and easy ways to get those minerals from raw, natural fruits and vegetables.

Before you let your body get to a very serious point of high blood pressure, adrenal exhaustion, or even diabetes, listen in to find out how to take control of your salt cravings.

Important Links to help you control your salt cravings:

What’s Your Craving?  Salt Cravings

Diana Walker, The Cravings Coach

Diana Recommends – Minerals That Help With Salt Cravings

photo credit: ogimogi

You’d think that losing weight would be easy to do with all the “diet” products on the supermarket shelves. All of us would love to lose weight while still eating and drinking our favorite sweet snacks, right?

I’ve spoken previously about how acidic sodas are for the body and this week I discuss the harmful – or even deadly – effects of drinking diet sodas, like Diet Coke and Diet Pepsi.

I’ll share with you the various names that artificial sweeteners are marketed under, including Aspartame and Splenda.  You can learn how to read your food labels correctly.  Sucralose sounds like sucrose, but it isn’t the same thing at all.  I also discuss the serious side effects you may suffer from if you continue to drink these sodas.

Please join me for some eye-opening discussion about diet sodas.

Links Mentioned In This Week’s Show:

Diana’s Healthy Lifestyles – my newsletter dedicated to giving you healthy substitutions which can help curb your cravings.

Does Diet Coke Make You Gain Weight?

Diana Walker, The Cravings Coach

photo credit: AComment