How to Lose Weight

and Keep It Off-Part 2

· Blog

Last week we talked about how, when we give our bodies what they need with a High Nutrient Dense Whole Food diet, they come back into balance. Our health is restored and we lose excess weight naturally because a healthy body doesn't carry excess weight.

We believe that the High Nutrient Dense Whole Food diet is the sustainable way to lose weight because it uses our bodies' built in regenerative processes to restore health and drop excess weight rather than relying on our will power. Also, when we feel healthy and energetic, we aren't tempted to eat the foods that create excess weight and health conditions.

However, there is an element that can knock us off the rails when it comes to healthy food choices even when we're healthy and feeling good, and that's our mind. Have you ever heard the cookies calling you from the cupboard, or the ice cream screaming from the freezer? As we begin to understand the nature of the mind and its role in our relationship with food, we can begin to undo the unhealthy patterns of eating food that puts weight on.

Join us to hear more:

When we're in a low mood, it's natural for our mind to search for ways for us to get a lift. And with all the associations we've made with food around celebration, fun and reward, that can become a go to in order to get a lift.

Although turning to food can be a short term solution to shift a low mood, in the long term it can become disastrous for our weight and health.

Next week, we'll go over how we can deal with our low moods more effectively.

The recipe this week is Cinnamon Bars. We've always loved the experience of cinnamon buns, but the typical buns that are mostly sugar, flour and fat don't fit the bill any more. If you're looking for the cinnamon bun taste without the downside of all the processed ingredients, give these a try. We've even included a sweet potato frosting that might surprise you.

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Cinnamon Bars

  • 2 tablespoons almonds 
  • 8 dates 
  • 2 cups rolled oats
  • 1 ripe banana 
  • ¾ cup applesauce 
  • 1 tablespoon cinnamon 
  • ½ teaspoon vanilla powder or 1 teaspoon vanilla extract 
  • ½ cup raisins 
  • 2 tablespoons baking powder
  • 2 tablespoons apple cider vinegar

Preheat oven to 350º F.

Add almonds and dates to a food processor and process to a fine chunkiness.

Add the oats, bananas, applesauce, cinnamon and vanilla and blend into a thick dough.

Add the dough to a mixing bowl and fold in the raisins.

Sprinkle the baking powder on the dough and pour the apple cider vinegar over it. It will start foaming. Fold thoroughly into the dough.

Spoon the dough into an 8” x 8” parchment paper lined baking dish and bake for 35-40 minutes. When cool, cut into bars.

You can also bake this as muffins or mini muffins, but this dough is very sticky so be sure to use silicone muffin pans, not regular muffin pans or paper liners.


  • 2 dates
  • 2 cups baked sweet potato
  • 2 tablespoons (or more) almond milk (as needed)

Add dates to a food processor and chop very well.

Add the sweet potato and blend until smooth, adding almond milk one to two tablespoons at a time as needed to create a stiff but smooth frosting.