How to Change Unwanted Behaviors (Habits)

“In order to change behavior you need 3 things:



1- motivation to change
(you want to eat protein-filled breakfast for energy)

2- ability to change
(you need to have the ingredients for the breakfast in your cupboard or fridge ready to go and easy to prepare)

3- trigger
(put recipe on your fridge w/ big headline “Eat this for breakfast”) ”

BJ Fogg

I tried this. It WORKS

Simple Food and Healthy You

When i say ‘simple’ in my title, i refer to basic ingredients in the food that we consume. Simple ingredients, simple food. For example; I only need flour, cocoa, butter, sugar, baking powder for my chocolate cake, no need for coloring, flavoring etc. This ‘simple food’ will provide me keep my current health and even get healthier.

I am trying to eat healthy, organic food for the last ten years. As a person who loves junk food (chips and salsa, cookies, ice cream etc. ), i tried to eat them organic so it would not be harmful ( i thought). I am not talking about REAL JUNK food which is all FAST FOOD items in the market. But unfortunately lately i realized that even though i get organic and always check the ingredient list, it does not necessarily mean that they are not harmful for me. I am sorry to tell this but this is the truth. It took me ten years to realize and understand the importance of this. And i wanted to share it with you.

We already know that in ingredient list there are ‘spices, natural flavors or artificial flavors’ terms that we do not know what they are. Most artificial flavorings are derived from petroleum. Natural flavors are chemicals. Spices, we do not know which ones they are using. Are we allergic to any of those spices? I knew this for a long time and deciding which product i want according to this. But, now, i have another question. DO THEY LIST ALL THE INGREDIENTS OF THE PRODUCT?  If yes, why my store-bought bread which only has simple ingredients does not go bad in a week even though i leave it on the counter top? I experienced this both with regular wheat bread and Gluten-free millet bread. Isn’t it odd?

I heard if it is under some percentage they do not have to list it. Also, if the product is processed with something and then washed off, that ingredient does not need to be listed in the ingredients. Especially when its amount is under some percentage again. How right is this? We are still consuming those chemicals or whatever they are.

Besides the ‘spices, natural flavors or artificial flavors’ that we do not know what they are, now unlisted ingredients. I read somewhere that ‘Many artificial flavors are made using amyl acetate. It may cause nervous system depression, indigestion, chest pain, headaches, fatigue, and irritate the mucus membranes.’ i believe the unlisted ingredients might have the same NEGATIVE and may be more NEGATIVE effects on us too. I remembered McDonald’s french fries.

Well, enough about all this sad news. My real purpose to tell you about this is actually we do not need them. WE CAN MAKE OUR OWN FOOD AT HOME. Our own bread with basic, simple ingredients (flour, salt, water, yeast-sometimes you don’t even need this); our cookies, pastries; desserts etc. I am not talking about our dishes such as soup, salad, main dishes as meat or vegetarian. We should have already started doing these. I am talking about baking now. Believe me it is not hard. I know it from first hand.

I just started making my own breads and pastries/desserts at home. I must confess i was purchasing them from organic store but i do not trust them any more, plus it is my new hobby. I love eating and cooking.  I just added baking to my kitchen experience now. I can not explain with words how much it is a great pleasure for me to eat and feed with these 100% healthy, know-what-it-really-has-in-it, somehow not making me bloat or gain weight dishes. I am also  having a great time looking for recipes, changing few things according to my taste and present it. While i am doing my research i come across with wonderful recipe sites or blogs that i enjoy reading.

If i can do this, you can do it too ( if you really care about what you eat).  I will write about my latest, easy, simple recipes; pita bread, chocolate lava cake and spiced quinoa pilaf in the recipe section.

Today, I would like to finish my writing with a quote :

‘The food you eat can either be the safest and most powerful form of medicine OR  the slowest form of poison.’



Our emotional balance/health is really important for our physical health. We may experience emotional issues unconsciously, and may not even aware of it. There may be problems (family, financial, physical etc.) that causes this, we may feel down, not happy, not feeling full of life etc. As a result of this emotional state our physical body would be very much effected and we start having physical issues. That is why we have to address these emotional issues.

I have heard about EFT (Emotional Freedom Technique) from my chiropractor for the first time.


This technique helps you address the  emotional, physical and performance issues and by a special focused wording and tapping system (no matter how big or small the problem) it balances the body’s energy.

“The cause of all negative emotions is a disruption in the body’s energy system.”

According to EFT,  the language that we use always aims at the negative. Because it is the negative that creates the energy disruptions .

Normally positive thinking and avoiding the negative should be the way but  EFT needs to aim at the negative so it can be neutralized.  So that we can start thinking and seeing everything positive much easier.

Accepting our issues (emotional, physical, performance etc.) would help us move (think and act) in the positive, effective and productive way.

I found a good web site which gives information about the ‘focused wording’ and tapping points.

Hope this technique helps you.

P.s: I do the 9  tapping points shown in the first picture and called as ‘Basic Recipe Tapping Program’, did not try the other tapping points.

EFT / immydr





Healthy Liver Tips

Did you know that LIVER;

1- detoxifies the body

2- regulates carbohydrate metabolism

3- regulates protein metabolism

4- has storage function (glycogen, vitamins (A, D, B complex), iron, copper)

For healthy liver;

1- Liver uses sulfur to break down toxic substances into harmless ones. Eat eggs, cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, cauliflower) raw garlic and onion that are rich in sulfur.

2-Avoid foods that you may be allergic to. Ex: Wheat; Try to eat gluten-free grains. ex: Quinoa, Brown rice, millet,  oat, amaranth

3- Avoid consuming large amount of SUGAR and those that turn into sugar (Sugar, bread, pasta, cracker, pancake, waffle, juice ,soda they turn into sugar or fat really quick)

4- NO MIXTURE OF SUGAR AND FAT (Ice cream, breaded meat)

5- Eat raw grated beet or steamed beet every day. Beets thin the bile and good for constipation.

6- Consume good bacteria; Fermented food, apple cider vinegar, low-fat yogurt, sauerkraut. Avoid constipation.

7- Consuming refined grain products and refined sugar depletes the body of potassium and vitamin B. One teaspoon of nutritional yeast every day is good.

8- NO MSG you take high amount of sodium without tasting the saltiness. Opposing mineral of sodium is potassium (leafy greens, kidney beans, avocado, and sea kelp) which is needed to support fat burning hormone.

9- Eat small amount of lean protein (fish, chicken, lamb, raw nuts, eggs unless gallbladder is sluggish).

10- Get your Vitamin C and E; leafy green vegetables. Half teaspoon of wheat germ a day.

11- Do weight training and short, quick, intense exercise (increase growth hormone)

12- Get enough sleep (Increase growth hormone). Getting less than 7 hours of sleep inhibit fat burning hormone.

13- Don’t eat carbs 90 minutes before bed. Don’t eat carb 1 hour before exercise.

14- Don’t eat when you are not hungry ex;just because it is your lunch time. Your liver will be working far too hard.

15- Don’t eat when you are tired, stressed or anxious. Because your blood flow, body energy will focus on the other areas of your body and you won’t be able to digest the food you ate which will cause abdominal bloating.

16- Try to eat organically grown fresh produce and meat as much as possible. This means less/no pesticides, chemicals, hormones, antibiotics, preservatives, colorings etc. = Less job for your liver to detoxify your body.

17- Try to eat different sources of protein . Ex; grains, nuts (soak them overnight for easier digestion), seeds and legumes (sprouting seeds and legumes increases their nutritional values)

When you are stressed, adrenalin overproduce and it becomes difficult to think clearly. You look for comfort in food.

1- Eat fats such as butter, avocado, cream cheese, brie cheese with apple, coconut butter. These stabilize your blood sugar.

2- Take calming minerals; potassium, magnesium and calcium ( not the calcium carbonate version.)

I have only mentioned some important points for healthy liver. Please do your homework and read more about it. Your liver health is really  important. Think of your weight issues, libido etc. YES, they (and more health issues) all have to do with your LIVER.

I (have to) LOVE MYSELF!

Unfortunately, today’s most  women are not happy with their body. I believe they all have their own, good reason to feel that way. They may be really a little bit overweight because of health issues (sometimes even they are not aware of it ex: thyroid problems, liver problems etc.) or wrong, unhealthy eating habits that they can not stop. Addiction is a powerful thing to break. But how about those who does not have to have any worries about their body (weight) but still think so. That, my friend, is a result of media, magazines, TV etc which effects our women like brain washing in a stupid, unrealistic way.

If we are not happy, if we are down all the time, hopeless, we can not have the strength and/or courage to change things.  We have to accept  but be willing to fight for what we want.

Do not forget, you are not alone. There are a lot of women and men actually who feels the same way you do. Do not feel sorry for yourself but encourage yourself to do something about it (if you really have to, unlike those poor young girls thinking they are fat but actually it is not the case).

We have to appreciate for every little thing that we have. We have to be happy. We have to be thankful. What is a little love handle or a little bump on your stomach? How about not having an arm, a leg or a sight?

I found a good article which may help those who feel like ‘they have to change the way they think to be happier about their self’.

Foundational Basics For Healthy YOU

We all want to be healthy and live a quality life. Here are 10 foundational basics to have a healthy body and mind.

  • Eat a healthy diet of whole organic foods. Avoid foods that you are sensitive and/or allergic to.
  • Drink plenty of clean/alkaline water. You can put some lemon juice or apple cider vinegar in your water.
  • Manage your stress (sleep, healthy diet, exercise, Emotional Freedom Technique ..)
  • Exercise regularly. Don’t start an intense exercise program if your body is not up to it. Otherwise you give up. Start within your ability and gradually increase the intensity, length of time. The key point is consistency. Exercising five times a week for thirty minutes is much beneficial for your body than three times a week for an hour. If necessary, start with fifteen minutes and increase gradually.
  • Eat plenty of raw vegetables and fruits. If they do not appeal you all that much, find a raw cafe and try their food. Their salads, desserts (made from raw nuts and fruits) are delicious, you will see.
  • Get plenty of sleep. If you can not sleep well, try to find out the reason. Your body may be trying to give you a sign. Are you taking too much caffeine, do you have thyroid problem, too much stress etc.
  • Get safe and appropriate sun exposure to optimize your vitamin D. If the weather where you live doesn’t permit, you can have your vitamin D levels tested and have supplement if needed.
  • Optimize insulin* and leptin* levels through minimizing your sugar, processed food and grain carbohydrates and replacing them with healthy fats such as butter, animal fat, coconut oil, avocados, seeds and nuts.
  • Limit exposure to toxins of all kinds (food, air, cleaning chemicals..).
  • Consume healthy fats and avoid processed fats like nearly all commercial vegetable seed oils that are high in omega-6 fats.

While we are trying to change our lifestyle to have a healthier life, it is important to be happy, not under too much stress. I know from myself that, if i try to change a lot of things at once, it stresses me out, i become unhappy and i give it all up . So try to change your habits (if you need to) to have above mentioned basics by doing one at a time; start with one and add one more every week. If one of them is harder to adjust, wait till you get used to it and than add a new one.

My mom always says:

Stressing out/ worrying/ being unhappy is much worse for your body than what you have (health issue) or do (ex: eat unhealthy).

*For more information please see these titles in HEALTH TIPS section.

Which Fruits / Vegetables must be consumed organic ?

We all know how important it is to eat organic and non-Gmo produces by now. But unfortunately organic produces are a little more (about 20 %, produces in season) expensive than the commercial ones. So, if we have to choose which produces to buy organic, here is a list for you. In order of pesticide load, apples being the worst offenders:

1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Imported nectarines
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Domestic blueberries
12. Potatoes

If you can’t buy organic, these options are less contaminated and don’t pose as much of a health threat.

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Domestic cantaloupe
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms

I hope and pray that, one day organic farming would take place of commercial ones and everybody in the world can live in a clean, happy and healthy place without worrying about budget or health issues.

Love, Peace, Happiness, Clean Food .