The Word of God Holistic Wellness Institute

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Suppressing appetite and your desire for sweets, TRU Chocolate will cause you to lose weight when eaten before each meal. With the safe, natural sweetner Xylitol, it has no weight gaining, cavity causing sugar, which makes it great for oral hygiene and cavity prevention. It even helps clear up your skin, strengthen your bones and "brighten up your day!"


Italian researchers reported that a small square of dark chocolate daily helps prevent inflammation of the heart and ultimately heart disease. Researchers said that only 0.23 ounces a day is the ideal amount. Just a little bit of "healthy" chocolate can help improve your health.


TRU Chocolate is rated 3,040 in ORAC (9 servings of fruit and vegetables in anti-oxidants), and has bitter melon, which is known to normalize blood sugar, Noni, ellagic acid (from pomegranate, which lowers the risk for Alzeheimer's disease and prostate cancer), citric extract, and green tea. This "Absolutely Health Chocolate" is certified Kosher, organic, and safe for diabetic, obese children as well as adults by The National Research Laboratory. It's glycemic index is 7.



Psalm 30:2

O Lord my God, I cried unto you (I desperately called on you for help), and you have healed me.

Proverbs 3:7-8
Be not wise in your own eyes (Do not rely on your own awareness): fear (respect) the Lord, and depart from evil (doing things against God and others). [8] It shall be health to your navel (stomach), and marrow (life substance) to your bones (structural makeup).

Proverbs 4:20-22
My son, attend (pay attention) to my words; incline your ear (listen) unto my sayings.  Let them not depart from your eyes (read them all the time); keep them in the middle of your heart (meditate on God's word).  For they are life unto those that find them (understand them), and health to all their flesh (body).




It's time for a new slim-down dietary plan: Eat more to weigh less. No joke! The right foods help you drop pounds by revving up your calorie burn and curbing cravings.  Recommended by top experts for the best picks and leading chefs for easy, tasty ways to prepare them, add these eats to your plate today, and you'll be slimmer and healthier in no time!


Cayenne Chiles

One reason to spice up your meals: You'll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chilies. Plus, you can't gulp down spicy food.  Eating slowly gives your brain time to register that your stomach is full, so you won't overeat.


Eat more: Stuff chiles with brown rice and marinara sauce, then roast them.            To mellow a chili’s heat, grill it until it's almost black, peel off charred skin and puree the flesh. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.


Organic Kale, Mustard Greens and Spinach

These greens should be center stage on your plate.  One raw, chopped cup of kale contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Raw mustard greens and spinach, nutrient powerhouses, are a milder-tasting option. Never cook them!


Eat more: Mix chopped, raw spinach into cooked black beans. Or slice mustard greens into thin strips, sauté with vegetable broth, topped with orange slices. Make it a meal by tossing the mix with quinoa.  Or soak kale in sea salt water for about 30 minutes; without adding any water, liberally add cayenne hot sauce, lemon and a sprinkle of garlic salt across the top, cover and cook at a high flame until steam escapes the top; then, lower flame and simmer for 25 to 30 minutes; and finally, turn off heat and let rest for 5 minutes.  Stir in cold pressed, extra-virgin olive oil.


Old Fashioned 5-Minute Oat Meal

“Oatmeal has the highest appetite supressant ranking of any food. Unlike many other carbohydrates, oats digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice, lowering cholesterol.


Eat more:  Instead of using breadcrumbs, add oats to meat loaf -- about 1 cup for a recipe that serves eight. Or try turkey and oatmeal meatballs. 


Lentils and 15 Bean Soup

Lentils are a bona fide belly flattener. "They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). "Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."  An excellent source of protein with brown rice, lentils are often found in 15 bean soup


Eat more: There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."


Goji Berries (Wolfberry)

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They are high in anti-oxidants; and, also have more beta carotene than carrots.) Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost?  Only 35 per tablespoon.


Eat more: Mix 1/4 cup of the dried Goji berries (from health food stores) with         1/4 cup raisins, 1/4 cup walnuts and 1/4 cup almonds for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp. dried berries; let sit      10 minutes. Drain, then spoon over 1/2 cup low-fat vanilla frozen yogurt.


Wild Salmon

Not only do fish fats keep your heart healthy, they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity -- which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns.     Opt for wild salmon; it may contain fewer pollutants.  Avoid farmed salmon!


Eat more: You don't need to do much to enhance salmon's taste.  Simple is best. Season a fillet with garlic salt, cayenne pepper and lemon; bake for 20 minutes; and then, add 2 tsp olive oil on each side one to three minutes."  Serve with brown rice and kale.


Apples and Apricots

An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber -- 4 to 5 grams each --which makes them filling," says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."


Eat more: Apples and apricots are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp. allspice and ½. tsp cinnamon. Add a little water, cover and pop in a preheated oven for 5 – 10 minutes at 375 degrees.



All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service. They also deliver 3.6 grams of fiber per cup. "Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract," Zuckerbrot says.


Eat more: Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle wheat germ on top and add almond milk or yogurt.


Special Note:

Blueberries are not only delicious, but also very high in fiber and nutrients. They have been proven to lower blood pressure, protect against oxidative stress and now a recent study shows that blueberries might help you lose that hard to get rid of abdominal fat.

A new study published in Experimental Biology 2009 found that blueberries may change how the body stores and uses glucose (sugar) for energy. This study was led by researcher E. Mitchell Seymour, MS, of the University of Michigan`s Cardioprotection Research Laboratory in the United States. The study was performed on laboratory rats. While the findings suggest that
blueberries may be protective against two common health conditions, more research should be done on human participants. The researchers used freeze dried blueberries which were then crushed into a fine powder, and mixed into the rats` diet. They performed many different comparisons among the rats consuming different diets, ranging from high-fat, low-fat to the control rats. The rats in the study were from a special research breed that is prone to severe overweight. Belly fat is considered to increase the risk of heart disease and diabetes. The researchers found that the rats that ate a diet with blueberries received several health benefits, such as lowered cholesterol, decreased abdominal fat, lower triglycerides, improved glucose control and insulin sensitivity.

"We found that by looking at fat muscle tissue, blueberry intake affected
genes related to fat-burning and storage. Looking at muscle tissue, we saw altered genes related to glucose uptake." Steven Bolling, M.D., and a University of Michigan surgeon says "The benefits of eating fruits and vegetables has been well-researched, but our findings in regard to blueberries shows the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions."

Blueberries are showing more and more promise in how healthy they are for us. They not only contain antioxidants that are thought to help our bodies fight free radicals, but they also contain vitamins and a lot of fiber. According to the USDA Human Nutrition Research Center on Aging, blueberries are among the fruits with the highest
antioxidant activity. Other studies on rats have found that blueberries slowed age-related loss in their mental capacity and improved motor behavioralt  learning and memory. Everyone can add more blueberries to their diet, and the good news is that it is simple, mainly because they taste so good. Make a blueberry smoothie, eat your yoghurt with blueberries or just throw some blueberries in your cereal, that's how easy it is!


Almond Butter

Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."


Eat more: Try it for a change instead of peanut butter (with unhealthy mold) in sandwiches, or make a veggie dip: Mix 1 tbsp. almond butter with 2 tbsp. fat-free plain yogurt. Or add with fruit to oatmeal for flavor and protein.



The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.


Eat more: Pop the raw seeds on their own (many grocery stores sell them pre-shucked) as a snack at your desk. Use them in salads instead of nuts. "They're especially delicious on raw baby spinach with grape seed oil and lemon-poppy seed dressing."  Juice the entire pomegranate with green tea, honey, bee pollen, lemon and ice.



Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan without yogurt. Its probiotics are also good for the gut!


Eat more: "Use low-fat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.




Don't let the fat content of an avocado (29 grams) scare you -- that's what makes it a top weight-loss food, Kraus says. "The heart-healthy monounsaturated fat it contains decreases your appetite," she says. And it's a terrific summer party food.


Eat more: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or They're easy to pack in your lunch and pair with chopped vegetables.


Cold Pressed, Extra-Virgin Olive Oil

Like avocados, cold pressed, extra-virgin olive oil has healthy fat that decreases your desire for food, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.


Eat more: Drizzle your salad with olive oil, and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.



Midsection Weight Loss Foods and Practices


Your Flat Belly Building Blocks


If you think you're too busy to lose weight, we have one word for you: MUFA (pronounced "moofah"). Also known as "monounsaturated fatty acids," these plant-based compounds are the basis of the Flat Belly Diet, which can help you drop pounds and reduce belly fat. The even better news? Delicious foods such as olives, nuts and seeds, avocados, oils, and dark chocolate are some of the best sources of these healthful fats.

Research shows that eating this way may put you on your way to weight loss success:


A study at the Yale-Griffin Prevention Research Center found that overweight women who followed the diet for 28 days lost 8.4 pounds and nearly 2 inches around the waist.


Dietitians have developed a week's worth of unique Flat Belly Diet-approved meals and snacks that are easy to prepare and ready in five minutes or less, so you can slim down without stress.  Choose four meals a day from this list (organized by MUFA so you can easily find a meal that suits your mood) -- and you'll save time, flatten your belly, and boost your health.


Spread 2 tbsp. hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Have 1 medium orange. Total calories: 362


Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 tbsp.. lemon juice. Serve with 1 toasted large whole wheat pita. Total calories: 398


Prepare 2 whole grain waffles and spread with 2 tbsp. black olive tapenade. Top with 1/2 c egg whites, scrambled in cooking spray, and 3/4 c spinach leaves. Have 1/2 c green or red grapes. Total calories: 393


Toast 2 slices whole wheat bread and spread with 2 tbsp. green olive tapenade. Top with 3 oz. organic deli roast beef. Have 1 medium pear. Total calories: 400


Mix 1/2 c fat-free cottage cheese with 1 c chopped red bell pepper and 10 sliced large black olives. Serve with 6 small whole wheat crackers. Have 1 medium apple. Total calories: 378


Fry 1 whole egg with 1 egg white in 1 tsp. olive oil. Place on top of 1/2 c salsa and 10 sliced large green olives. Eat with 6" whole wheat tortilla. Total calories: 383


MUFA Nuts & Seeds

1 slice whole wheat bread with 2 tbsp. almond butter. Eat with 1/2 c each sliced strawberries and sliced kiwifruit. Total calories: 350


Top 3 c spinach with 1/2 c chopped mango, 1/4 c sliced red bell pepper, 4 chopped baby carrots, 2 tbsp. walnuts, 2 tbsp. vinaigrette, and 1 tbsp. raisins. Eat with 1/2 large whole wheat pita. Total calories: 395


Spread 4 RyKrisp crackers with 2 Laughing Cow Light Garlic & Herb Wedges and top with 1 sliced medium pear and 2 tbsp. hazelnuts. Total calories: 383


Spread 6 Bibb lettuce leaves with 2 tbsp. hummus and top with 3 oz. sliced grilled chicken and 2 tbsp. walnuts. Also have 1 c raspberries and 6 small whole wheat crackers. Total calories: 405


Blend 3 oz. can chunk light tuna, drained, with 2 tbsp. tahini, 2 tbsp. chopped parsley, and finely shredded 1/2 small carrot. Stuff into 4" whole wheat pita. Total calories: 364


Layer 1 c arugula with 2 sliced tomatoes, 2 oz. thinly sliced part-skim mozzarella, and 5 thin slices red onion. Dress with 2 tbsp. pine nuts; 1 tsp. olive oil; and balsamic vinegar, salt, and pepper to taste. Total calories: 391


MUFA Avocado

Spread 1 whole wheat wrap with 2 Laughing Cow Light Garlic & Herb Wedges and fill with 1 sliced small tomato, 1/4 c sliced Hass avocado, whole basil leaves, and 1 tsp. balsamic vinaigrette. Total calories: 367


Mix 1 cubed mango with 1/4 c diced Hass avocado and 2 tbsp. minced cilantro. Squeeze with juice of 1/2 lime and sprinkle with ground red pepper. Serve with wedges of 1 toasted large whole wheat tortilla. Total calories: 367


Scramble 1/2 c egg whites in cooking spray. Place on toasted whole wheat English muffin spread with 1 tbsp. Dijon mustard and top with 1 oz. reduced-fat Monterey Jack cheese and 1/4 c cubed Hass avocado. Total calories: 386


Spread 2 slices toasted whole wheat bread with 1/4 c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple. Total calories: 374


Mix 3/4 c rinsed and drained kidney beans, mashed, with 1/4 c diced onion, 1 tbsp. walnut oil, and 1 tbsp. balsamic vinegar. Sprinkle with 1/4 c shredded reduced-fat Cheddar cheese and microwave on medium until cheese is melted. Serve with 1 c sliced red bell pepper for dipping. Total calories: 389


Mix 3 oz. canned boneless, skinless wild salmon, drained, with 1/4 c chopped red bell pepper, 2 tbsp. lemon juice, and 1 tbsp. olive oil. Top with romaine lettuce leaves and serve on whole wheat roll. Total calories: 413


Blend 3 oz. can chunk light tuna, drained, with 1/4 c chopped red onion, 2 tbsp. capers, 2 tbsp. lemon juice, and 1 tbsp. olive oil. Serve with 4 RyKrisp crackers. Total calories: 346


Mix 2 c broccoli slaw with 1/4 c red bell pepper slices, 1/4 c chopped canned water chestnuts, 1 segmented medium orange, 2 Tbsp. sesame seeds, 2 Tbsp. rice wine vinegar, and 1 Tbsp. sesame oil. Total calories: 348


Mix 1/2 c canned lentils, rinsed and drained, with 1/4 c each chopped tomato, chopped cucumber, and chopped red onion; 2 tbsp. red wine vinegar; and 1 tbsp. canola oil. Sprinkle with 1/4 c crumbled feta cheese and 2 tsp. dried oregano. Total calories: 383


CHERRY CHOCOLATE SMOOTHIE In a blender, combine 1 c fat-free milk, 1 c frozen cherries, 3 oz. fat-free vanilla yogurt, and 1/4 c semisweet chocolate chips. Mix until smooth. Total calories: 402


GRAB & GO CHOCOLATE CHERRY TRAIL MIX Toss together 1/2 c whole grain O's cereal, 1/4 c semisweet chocolate chips, and 1 oz. dried cherries. Drink 1/2 c fat-free milk. Total calories: 429


STRAWBERRY CHOCOLATE COTTAGE CHEESE Sprinkle 1 c fat-free cottage cheese with 1/4 c semisweet chocolate chips and 1/4 c sliced strawberries. Sprinkle with chopped mint leaves. Total calories: 379


Mix sliced 1/2 small banana and 1/4 c semisweet chocolate chips with 6 oz. container unsweetened fat-free Greek-style yogurt. Total calories: 352


Mix 1/2 c dry oats (cooked with water to desired consistency) with 1/4 c semisweet chocolate chips and 1 c raspberries. Total calories: 419


Top 1 frozen whole grain waffle, toasted, with 1/4 c semisweet chocolate chips and place in toaster oven or oven set to 350°F to slightly melt chips. Top with 1/4 c blueberries and 2 oz. fat-free vanilla yogurt. Total calories: 350





1.    Raspberries

       Packed with fiber, they fight constipation (which can swell your midsection like a balloon).


2.   Avoid salt.

        Avoid the saltshaker, salt-based seasonings and highly processed foods.  Water is attracted

        to sodium. So when you take higher than usual amounts, you’ll temporarily retain more fluids

       – which contributes to sluggish feeling, a puffy appearance and extra water weight.


3.   Avoid excess carbs.

        As a backup energy source, your muscles store a type of carbohydrate called glycogen.

        Every gram of glycogen is stored with about 3 grams of water.  But unless you’re running a

        marathon tomorrow, you don’t need all this excess fuel.  Decreasing your carbohydrates intake

        temporarily can train the body to access this stored fuel and burn it off.  At the same time, you’ll

        burn off the excess stored fluid.


4.   Don’t chew gum.

        You probably don’t realize this… But when you chew gum, you swallow air.  All that air gets

         trap in your GI tract, causing pressure, bloating and abdominal expansion.


5.   Drink lots of water.

        It's filling, calorie-free, and it keeps your metabolism running in high gear. Drink at least half

        your body weight in ounces each day. (180 lbs = over 90 ounces of water a day)


6.   Skip the cocktails.

        Sure, alcohol may be fat-free, but it's loaded with calories. It can also raise your levels of

         cortisol, a stress hormone that helps your belly store fat.


7.   Sit up straight.

         Hunching forward makes your belly look bigger. For a belly slimming effect that actually

          trains the stomach-supporting muscles to stay taut, sit with your shoulders back, chin up

         and lower back supported against the chair.


8.   Plant a garden.

         The bending, lifting and twisting helps keep you in shape, and you'll burn about 350 calories an hour.


9.   Move your hips.

         Hula-hooping works on the same calorie-burning, waist-whittling principle as gardening – but with less dirt.


   10. Get a leg up.

         To tighten your tummy from a different angle, lie on the floor with your arms at your sides, feet off the floor and your legs and knees bent at a 90-degree angle. Contract your abdominals and press your back into the floor, lifting your hips about two to four inches off the floor. Hold, then lower. Do 10 to 12 repetitions, two or three times a week


11. Reverse that crunch. 

         Crunches with your legs raised tone the upper portion of your abdominal muscles. Lie on your back with your legs propped up on a bed or chair. Curl up slowly, raising your head,shoulders and upper back off the floor, then slowly lower. Do 10 to 12 repetitions, two or three times a week.   


   12. Do crossover crunches.

           To work the muscles that defines your waistline (the obliques), lie on your back with your knees bent and your feet

   flat on the floor. Place your right ankle on your left knee and your hands behind your head, elbow pointing out. Lifting 

   your head and upper back off the floor, twist and bring your left shoulder toward your right knee. Hold, and then             

slowly lower. Do 10 to 12 repetitions, and then repeat on the other side. Do two or three times a week.

Last updated by Drs Joshua and Sherilyn Smith May 19, 2009.

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