Welcome to the new Well Beyond Cravings website. We designed it just for you. So many of you have told us you want to stop the cravings and diet roller coaster, and to get your body and life back! Things just seems to get in the way; you have a busy, active lifestyle that makes it difficult to find the time. We give you the strategies and tools to get yourself back “on track”.  If you want to get started right away, click on the free e-book and gifts at the end of the video to reclaim your body, energy, mood and life now.

We look forward to connecting soon,

Eve & Gayle

Add some sleep, exercise, deep breathing and fun to the mix for a healthy dose of natural cold medicine.

By the way, boosting your immunity lowers your stress–and  your natural ability to resist cravings!

One way to keep our “summer mindset” is by savoring every moment. Noticing all that surrounds us through our senses, our sight, smell, taste, and touch helps to slow us down and stay in the moment.

We can engage ourselves to keep that mindfulness: in indulgences such as bubble baths, scenic bike rides, yoga classes, spa treatments, etc.

We can also take the time to sit back and observe nature…as the leaves change, the air becomes crisp and cool, and the animals prepare for the winter.

Food can also be an effective mindfulness tool. Really tasting the complexity of flavors, noticing the colors, and textures, and eating becomes an “experience”–not just an opportunity to fill up. Sitting down to enjoy a delicious meal can provide you an opportunity to stop, replenish your body and reset your mind. Just by slowing down to enjoy your food, your brain produces stress relieving chemicals that add to your sense of peace.

Savoring your food and eating mindfully is a great way to find the calm that you lost somewhere in your busy day. Instead of becoming irritable and seeking comfort in food in the late afternoon energy dip, you begin to feel resilient. The afternoon cravings disappear and you feel full and fulfilled.

The reason we feel satiated is partly due to the boost in Serotonin released when we experience pleasure. This is the brain-mood connection that is essential to combating cravings.

Adding a little quiet indulgence breaks up the day. It reminds us to find joy in the mundane, peace in the chaos, and quiet in the noise. It is also a way to “treat” ourselves well and give ourselves a little dose of the TLC we deserve.

After weeks of 24/7 family time, when my eldest son approached me the day before school started and asked what was on “Camp Gayle’s Schedule today?”, I firmly announced that “Camp Gayle has officially ended!”

“I am done!” This statement has reverberated around my circle of friends.

Children are back at school, and it is time for us to return to our routines. No more putting the things we want, and need to do, on hold.

We wish we didn’t have to say goodbye to the easy-breezy days of summer, yet there are advantages to getting back to a more structured approach to life.

Within the construct of routines, it is easier reach our goals and to get things done. The comfort, security, organization and consistency of set routines allows things to flow more easily.

For instance, we all know sleep improves when there is a good routine in place. Eating routines are also helpful to keeping your body and mind in balance. Eating more frequent smaller meals throughout the day, for instance, is one routine that can keep your metabolism stoked, reduce hunger, stop overeating, manage cravings and make digestion more efficient.

In fact, our brain chemistry changes when we know what to expect. Our brains love consistency, it thrives on routines and predictability. Our “stress set-point” is lowered just by enjoying the comfort of routines.

Although routine implies repetitive activities that may be mundane, it doesn’t have to be that way. Think of ways to include people and activities you enjoy in your daily schedule to keep your life balanced, exciting and fun. Think of what has worked for you before, and put those routines back in place.

Routines ensure that you get good sleep, eat well, workout consistently, have “quality time with friends & family”–and bring your life into balance.

And don’t forget to add at least one self-care activity or indulgence per day whether it’s a bubble bath with candles, a couple pieces of dark chocolate or grab a tea with a friend.

Omega 3 fatty acids benefit everyone, but especially those with arthritis, heart disease, eye disease, or high cholesterol. They protect against blood clots, lower triglycerides, raise HDL, and prevent heart arrhythmias. Researchers found that fatty fish aid short-term memory. Omega 3′s have a calming effect on the brain, reduce stress and improve mood.  Aim for three servings a week. Examples of fish high in omega 3’s include; mackerel, lake trout, sardines, albacore tuna, and salmon.

Ask how fresh the fish is and if you can smell it. Look at color — Gills should be red, eyes should be clear, not glazed Always ask when fish came in – if it’s been on display for more than a day or more, don’t buy it. Look for tight skin, equally-clean smell. If it smells fishy, it may not be fresh.
Try experimenting with Cod, Tilapia, Sardines and Mackerel. Smaller fish that swim near surface contain less mercury.

• “Wild caught fish” are fish raised in their natural environment and had free access to plankton and krill, which converts to omega 3’s for us. The plankton and krill also gives them their natural colorings and a higher nutritional value.

• “Farmed fish” are fish raised in pens, and packed in very closely together. This creates a higher chance for disease, so they may be fed antibiotics. To make them grow faster and bigger, they also are often pumped full of hormones. Farmed fish are fed food pellets instead of their natural food. They are often fed colorings as well to make them look more enticing in the store. So, be cautious and ask questions when buying farmed fish.

How to Cook Fish:
Fish usually takes around 10 minutes to bake, poach or grill for every inch of thickness. The fish is likely done when flakes separate as you slip a sharp knife into the thickest part of the fish. Then remove from heat, let it stand 3 to 4 minutes to complete cooking.

• Bake: Preheat oven to 400 degrees. When fish becomes opaque, it is ready to eat. Cook approximately 12 to 15 minutes, until tender.
• Poach: Cover fish with broth, water, or juice, simmer in a covered skillet for approximately 10 minutes.
• Broil/grill: Keep fish moist by marinating or brushing with a olive oil during approximately 10-15 minutes cooking

Broiled Halibut with Tangy Yogurt Sauce:

(Makes 2 servings)
• 2 cups plain yogurt
• 1/4 cup lemon juice
• 1 clove large garlic, crushed
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 (6-ounce) halibut fillets

Preheat broiler to 400 degrees. Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl; mix well. Line a broiler pan with foil and place fish on top, skin side down. Spread half the yogurt sauce over fish fillets. Put fish 4 inches under broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden. Serve warm with yogurt sauce on the side. (recipe by

Friends Trick: Canned fish is very convenient! Salmon, sardines (great source of calcium), anchovies are all great in (whole grain) pastas, sandwiches and salads.

Cauliflower has a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells, and also works as an anti-estrogen, appearing to slow or prevent the growth of tumors of the breast and prostate. Cauliflower also contains substances which may improve the liver’s ability to detoxify carcinogenic substances. A high intake of cauliflower has been found to reduce the risk of aggressive prostate cancer. Cauliflower is also a good source of carotenoids.

Cauliflower not only looks like a brain, it actually is a friend to your brain.  It provides the brain with essential nutrients that maintain the nerve cell structure and help with nerve firing and communicating.

Cauliflower can be roasted, boiled, fried, steamed or eaten raw. Steaming or microwaving better preserves anti-cancer compounds than boiling. Boiling reduces the levels of anti-cancer compounds, with losses of 20–30% after five minutes. Steaming, microwaving, and stir frying have no significant effect on the compounds.

When cooking, the outer leaves and thick stalks are removed, leaving only the florets. The leaves are also edible, but are most often discarded. The florets should be broken into similar-sized pieces so they are cooked evenly. After eight minutes of steaming, or five minutes of boiling, the florets should be soft, but not mushy (depending on size). Limit stirring, as it can break up into smaller, uneven pieces.

You can use cauliflower as a reasonable substitute for potatoes; they can produce a similar texture, or mouth feel, and lack the starch of potatoes. 3.5 oz. of Cauliflower has 5 grams of carbohydrate vs. Potatoes’ 19 grams of carbohydrate and 15 grams of starch.

Right now, in the cold months, Cauliflower is at its peak, and has a sweeter flavor. Pick clean, creamy white, compact, without separating clusters or brown spots. Store in the refrigerator in tightly wrapped in plastic, do not wash before ready to eat. Enjoy!

Roasted Cauliflower Recipe
Serves 4

• 1 head of cauliflower
• 2-3 cloves of garlic, peeled and minced
• Juice of ½ a lemon
• Olive oil
• Sea salt and ground black pepper to taste
• Parmesan cheese

1. Preheat oven to 400°F. Cut off leaves and cut cauliflower into florets; place a single layer in an oven-proof baking dish. Add garlic. Sprinkle lemon juice then drizzle olive oil over cauliflower. Sprinkle with salt and pepper.
2. Place uncovered in the hot oven for 25-30 minutes, or until the top is lightly brown. Test with a fork for desired doneness; you should be able to pierce the cauliflower easily. Remove from oven, and sprinkle with Parmesan cheese. Serve hot.

Finally, I explained that instead of ridding your diet with unhealthy food, with which we are resistant to part, start adding “in” healthy foods. For example, one of the healthiest additions to our health is adding leafy greens (you know salads!). Leafy greens have been shown to purify the blood, prevent cancer, improve circulation, strengthen immune system, improve digestion, increase energy, clear congestion, improve functioning of liver, gallbladder and kidneys and more… To which Stacy responded, “I could do that.” By adding greens to your diet, which naturally contain water and fiber, you will also get fuller faster. Then you can eat less! It is sort of the Volumetrics idea. “Now I know where you are going with this” said Stacy.

Eating this way also reduces your overall stress, because there is less stress on your digestive system. When you eat foods that make your liver work hard to process it, your body knows it and preserves your strength. This goes back to our Caveman (Cavewoman) days when you really might have to run for your life at any moment. Unfortunately, your body perceives the internal stress of poor digestion as a threat as well. Your brain chemistry changes, you produce surges of “fight or flight” neurotransmitters and stress hormones.  Cortisol, the stress hormone that increases belly fat, increases as well as your uncontrollable cravings. Eating greens starting to sound even better now? Stacy nodded.

Once you’ve mastered the greens at lunch, crowd out with a salad and/or other veggies at dinner. It’s hard to overdo vegetables. You will be adding tons of natural vitamins and nutrients. Did you know that greens are naturally high in calcium, magnesium, potassium, iron, zinc, phosphorous and vitamins A, C, E and K? You’ll add more fiber (which gets things moving…icky thought but important) and end up eating less of the “unhealthy” stuff in the long-run.

Stacy said, “I like this whole concept. You can take this whole idea and apply it to life. If you want your life to be the best it can be, replace the negative with the positive.” To which I responded, “You are on to something sista, but that’s the subject of a different post.” To be continued…

If you decide to weigh, we recommend that you ask yourself the following questions:

• Am I making the best choices so I can to reach my goals?
• Is my eating as healthy as it could be?
• Are the foods that I’m eating, foods that my body digests well and on which it thrives?
• Am I moving enough or do I need to increase my activity level and/or intensity?
• Has weighing helped me before and if so, how often?
• Do I get preoccupied and obsessive? If so, perhaps weighing yourself less frequently is the way to go.
• Would different accountability measures be a healthier way to measure progress?(tape measure, assessing fit in clothes, journaling, and body fat composition)
• Is daily weighing just a habit or ritual? If so,  wean off the weighing. Instead of every day, try every other day and work toward reducing as you deem appropriate.

This is a process, and rather than viewing the scale as a friend or foe, the answer may lie in becoming a true friend to ourselves. When we are a friend to ourselves, healthy eating naturally follows.  On the one hand, we need to develop a softer, kinder and more accepting voice when we speak to ourselves as a good friend would. On the other hand, a good friend also keeps it real, and tells us when we are off course.