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The Gentle General

6/29/2015

They call me the Gentle General. I am a fierce coach, friend, and advisor. I teach folks how to not fear dietary fat while making lifestyle changes for the better. I push my clients to their comfort edge and show them where their energy levels and exercise goals can really go. I am the Gentle General.

Sometimes we know what to do and how to do it, but unless we have someone guiding us in a slightly aggressive manner, we never see our true potential. Do you want to reach your life goals? I am not talking about your fat loss or weight loss goals. I am not speaking about your skinny goals or diet plan. I am talking about your legacy. What do you want to leave upon the earth when you leave this place? Your imprint is magical and important for the rest of us to witness. There are people who are available and willing to help you get to the spot you want to be in. I am one of those people.

We are on earth for a limited time and even if we are reborn, the Lord shares with us a little joke by allowing us a total forgetting of the past lives. So let's make this one count. We need gentle generals who push us to be our very best. Our mentors come in many forms. Sometimes we don't even recognize them. But they are there, prodding us all along to be the essence of our sparkling selves.

I want to hear from you!

Who helps you be your best?
Blessings,
KJ Landis
SuperiorSelf channel on YouTube

SuperiorSelf on Twitter

superiorself on Instagram

Superior Self with KJ Landis on Facebook

KJ Landis on LinkedIn

kjlinsf@hotmail.com

BOOK AVAILABLE NOW!
https://www.amazon.com/dp/1452521352/ref=cm_sw_r_awd_UVClub134AYDK

http://m.barnesandnoble.com/w/superior-self-kj-landis/1120403615?ean=9781452521350

http://bookstore.balboapress.com/AdvancedSearch/Default.aspx?SearchTerm=Landis

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Soluble and Insoluble Fiber

6/22/2015

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Fiber is a buzzword we see a lot these days in magazines and in health articles on websites. It's in the news and on the radio. We know we need fiber in our diet, but why? What are the types of fiber and how do they work in the body?

Fiber is the part of any plant that give it structure. Think of it as the skeleton. It gives it substance. The stiff structure holds up the stuff in between like a spider web. When we eat plant foods, it helps us pass food through our bodies and assists in elimination of the foods we don't use. We need lots of food with fiber to be "regular."

Soluble fiber is one that attracts water during digestion and can make us feel fuller. It turns into a type of gel. One common soluble fiber is psyllium. We can see the common supplement Metamucil gel up in warm water. Then it assists in relieving constipation in hours. Lentils, nuts, seeds, oats, and peas are also soluble fiber, attracting water as they digest. Soluble fiber slows down digestion, and, because it expands with the water absorption, it makes one feel full for a long period of time when compared to a non fiber diet.

Insoluble fiber is one that doesn't absorb or dissolve in water. Common insoluble fibers are the outside layers of fruits and vegetables, the celery threads, peanut shells, the artichoke threads in the leaves, etc. They come out of the body pretty much looking the same way they went into the body. Insoluble fibers are essential scrub brushes for the intestines and the elimination system.

Together the two types of fibers work well in keeping our immune system strong and our digestion in peak condition. Grandma was right. Eat your vegetables!

I want to hear from you! What are your favorite veggies? How do you like to prepare them?

Blessings,

KJ Landis

SuperiorSelf channel on YouTube

SuperiorSelf on Twitter

superiorself on Instagram

Superior Self with KJ Landis on Facebook

KJ Landis on LinkedIn

kjlinsf@hotmail.com

BOOK AVAILABLE NOW!
https://www.amazon.com/dp/1452521352/ref=cm_sw_r_awd_UVClub134AYDK

http://m.barnesandnoble.com/w/superior-self-kj-landis/1120403615?ean=9781452521350

http://bookstore.balboapress.com/AdvancedSearch/Default.aspx?SearchTerm=Landis

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Constant Cravings?

6/15/2015

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When we make dietary lifestyle changes for the better, we sometimes find the first three weeks going really well. Then we have a new habit established. and we ride the wave of confidence. At the six week mark we often find that we have a planned treat which is not considered a cheat because we methodically designed our goodie.

Uh, oh. Despite all good intentions, disaster may hit and we may spiral out of control and fall down the rabbit hole.

Know thyself. I'm the kind of person who gets constant cravings for sugar once I begin having it. So, a teaspoon of honey in my tea will lead to ten more. Then I will crave some ice cream and who knows where that will lead? I can feel some of you nodding your heads through the computer. I'm preaching to the choir.

Constant cravings can be nipped in the bud if we regularly consume nutrient dense foods. Eat lots of high fat-good fat foods like raw butter, raw nuts and seeds, avocado, coconut, fish, and raw dairy to curb sweets cravings. Fats kill the sweets cravings in most of us and keep us satiated for hours longer than sweets and simple carbs.

Once the good habits are really solid, one can make high fat desserts with raw chocolate and Lakanto, coconut flour, pastured eggs, fresh cream, etc. Be creative! A rich, decadent dessert that's grain free and sugar free doesn't cause one to have constant cravings any more, especially if it's high fat!

TRY THIS RECIPE:

AVOCADO CHOCOLATE MOUSSE

3 avocados, mashed

3 Tablespoons raw cacao powder

2 Tablespoons raw butter or Kerrygold butter

1/2 cup Lakanto Golden brown sugar substitute

Dash vanilla

1/2 cup raw or extra heavy cream

Dash sea salt or pink Himalayan salt

Melt the butter and Lakanto in a saucepan until all granules of sugar substitute are liquid. Add vanilla.

Stir in cream and add chocolate powder until thick. Add to blender and add avocado. Blend all remaining ingredients until fluffy, a beautiful stiff mousse. Refrigerate for at least 30 minutes.

Place in small parfait cups and top with berries or whipped cream. Enjoy with loved ones. Smile.

Blessings,
KJ Landis

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My Top 10 Reasons To Exercise!

6/8/2015

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Why exercise? Well, to be honest with you, most people do it because their parents signed them up for a team sport when they were a little kid and they had no voice in the matter. Or, they want to lose weight to look better in their own eyes or to meet society's expectations. It's not usually about true health and vitality. Today I want to dig deeper into my ten best reasons why we humans should get our bodies moving and our heart rates up!

1. When we exercise, we have feel good hormones called endorphins that are released in the brain and intestines that travel throughout the body making us feel content and happy all over.

2. Exercise usually involves another person from time to time, and the human connections mean we are more likely to stick with it. It also deepens the relationship.

3. People who exercise are less likely to fall into depression.

4. People who exercise regularly live longer.

5. Regular exercise builds the immune system and one falls ill less often.

6. Exercise builds self esteem and confidence (Do you think I'm sexy?).

7. Exercise gives one more energy for a longer period of time afterwards.

8. Exercise gives folks opportunities to meet new people who share their passion for a particular sport or fitness ritual.

9. Exercise gives us a glow.

10. Exercise makes us feel younger.

That's my 10. What's yours? I want to hear from you!

Blessings,
KJ Landis
SuperiorSelf channel on YouTube

SuperiorSelf on Twitter

superiorself on Instagram

Superior Self with KJ Landis on Facebook

KJ Landis on LinkedIn

kjlinsf@hotmail.com

BOOK AVAILABLE NOW!
https://www.amazon.com/dp/1452521352/ref=cm_sw_r_awd_UVClub134AYDK

http://m.barnesandnoble.com/w/superior-self-kj-landis/1120403615?ean=9781452521350

http://bookstore.balboapress.com/AdvancedSearch/Default.aspx?SearchTerm=Landis

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The Gentle General

Soluble and Insoluble Fiber

Constant Cravings?

My Top 10 Reasons To Exercise!

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