1. Say No and Set Boundaries: One of the most important tips to reduce stress is to learn to say no. Being a single mom or dad means you are probably stretched pretty thin.  Prioritize what really matters and be especially vigilant about saying no to those things that don’t.  Be realistic in assessing what you are capable of doing and what you aren’t and most of all, don’t beat yourself up for saying “no.”  Setting boundaries will allow you to better manage your time and allow you to be your best.
2. Build in You-Time: Being a single mom or father means you probably have very little time for yourself. Building in time for yourself gives your mind and body the rest it needs to go full-steam ahead the rest of the time.  At least once a week, do one of the following (or anything else that relaxes you): Take a bath, get a massage, read a book, do yoga or meditate, take a walk in a non-crowded place.
3. Maintain a Healthy Regimen: Maintaining a healthy regimen is one of my favorite tips to reduce stress. Eating right and exercising allows your body to be physically up for the challenges you face being a single mom or dad. Further, exercise helps you to release built up tension. Lastly, the healthier you are, the less likely you’ll be to catch the bugs that your children bring home. If your children are young, consider buying a Jogging Stroller (Buy here) so that you can go for walks or runs with your child. Also, many gyms offer day care services for parents.
4. Sleep: As challenging as this can be, make sure that you get enough sleep. Sleep is important in maintaining a healthy immune system, and functioning properly and effectively throughout the day. Try to instill sound sleep schedules with your child early on so that they get into healthy sleeping habits themselves. A good rule of thumb is to aim for 7 to 8 hours a night.
5. Build a Support Network: One of the best tips to reduce stress includes building your support network. Being a single mom or father doesn’t mean that you are alone. Whether you have family members who live close by or you are part of a playgroup, finding other individuals who you count on to “help out” or provide you with some reprieve. Look in your community for different groups geared towards families, and network with the mothers and fathers to build a network you can lean on.
6. Cut Yourself Some Slack. Try to set realistic expectations of yourself and of your children. You can’t be everything to everyone…and don’t put that kind of pressure on yourself. Be realistic about what you can do and don’t beat up on yourself if you slip up once in awhile…

Do you find being a single mom or dad especially stressful? Do you have any tips to reduce stress?

1. Blueberries: Blueberries are extremely high in vitamin C and high in fiber. Vitamin C is important to helping our body reduce tension, while fiber helps to regulate our blood sugar levels. Drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety.
2. Dark Green Vegetables: Spinach, kale, broccoli, kale and other dark green vegetables are great stress reducing foods. They are packed with vitamins that nourish our bodies. They are also high in potassium, which is especially good for calming our nerves. Like blueberries, these are also high in fiber, which not only controls blood sugar but aids in digestion.
3. Oranges: When we are stressed, our immune systems can suffer. The Vitamin C found in oranges helps to reduce tension and stabilize blood pressure, but also helps to boost our immune system, which can suffer under stressful situations.
4. Sweet potatoes: Sweet potatoes are one of my favorite stress reducing foods. They satisfy those of us who crave carbohydrates, while also satisfying one’s sweet tooth. They are rich with beta-carotene and other vitamins, and again, the fiber helps your body process the sugar and carbs more slowly.
5. Fish: Those diets that are high in omega-3 essential fatty acids protect against heart disease, keep the stress hormones cortisol and adrenaline from peaking.
6. Skimmed milk: As a result of its protein, skim-milk helps stabilize blood sugar. To reduce tension, combine, a sweetener and some frozen blueberries in the blender for a healthy pick-me-up that is super good for you, and an excellent alternative to ice cream!
7. Turkey: Have you ever felt super relaxed after a big Turkey dinner at Thanksgiving? There’s reason for that: Turkey contains an amino acid called L-Tryptophan, which releases serotonin – a feel-good chemical – into our systems. L-Tryptophan has been proven to provide a calming and relaxing effect.
8. Apricots: They are rich in magnesium, Vitamin C and fiber. Magnesium is a natural muscle relaxant, which can help reduce tension in our muscles.
9. Almonds, Pistachios and Walnuts: Nuts are great stress reducing foods. Almonds, specifically, are loaded with both Vitamins B and E – known to boost your immune system, and walnuts and pistachios help reduce tension and lower blood pressure.
10. Avocados: Avocados provide a healthful dose of monounsaturated fat and potassium, which help reduce tension and lower blood pressure. Avocados have more than potassium than bananas!

Have you tried any of these stress reducing foods to reduce tension? Has it worked for you?

We all have been around negative people at least once in life. And their mental attitude can bring us down and drain our energy. Whether a child, a spouse or a co-worker is fraught with negativity, we are most benefited by being positive. When we are surrounded by these individuals, however, it can be especially challenging. As a result, use some of these tips in dealing with the negativity that effects you:

1. Don’t Argue: Negative people do not respond positively to arguing. Instead of seeing your point, arguing will only reinforce an already bad mental attitude.  They tend to see a positive person’s arguing as lack of validation and will only become more defensive.
2. Ask for Specific Examples: Generalities are commonplace among negative people. One instance of negativity can often escalate into a whole host of negativity. This mental attitude is often distorted and paints a much worse picture than the reality. Asking them for specific examples, however, forces them to really think about what they are saying. It will help them to either see that they are being too harsh or unrealistic…or will help them to get to the real heart of the matter of what is causing their negativity.
3. Point out the Positive: As corny as this may seem, I’m a believer in the saying, “Everything happens for a reason.” Finding the silver lining to the dark clouds and being positive around negative people can potentially “rub off” on them. Don’t overdo it, however, as they can find too much positivity insincere and more frustrating or annoying than good. Try to shed positive light with a balanced approach…understand and validate their feelings and perspectives, but point out the sunny side of the situation.
4. Counteract with Warmth: As difficult as it may seem, try to tackle negative people with a loving and open heart. These individuals are often unhappy, lonely and in desperate need of attention. Showing them some kindness and warmth may go a long way to change their mental attitude and potentially encourage them to be more positive. Try to actively listen to the individual and ask how you might help. Just a genuine, empathetic ear might go a long way.
5. Get Physical: What I mean here is that it might pay to show some affection towards negative people. A touch of the hand or a hug can break down negativity even faster than words. Many individuals who are fraught with negativity feel unloved and as a result, crave affection.
6. Avoid the Negativity: If worst comes to worse and the above tips don’t work, try to spend less time with the negative people who just don’t get it. Although we can’t remove some people from our lives all together, chronic negativity can be extremely debilitating and take a toll on your own mental attitude and well being. Being positive takes work and the more you can spend time with individuals who emote positivity, the better off you’ll be. You might want to encourage those who are close to you to seek help or professional counseling. However, for your own sanity, maintain strong boundaries with those individuals so you can maintain a healthy mental attitude.

How do you deal with negative people? Do you ever try to help their mental attitude?

1. Stretch Island Fruit Company: Even as an adult, I love Stretch Island’s Fruit Leathers. Although it is much like a fruit roll-up, this healthy school snack is the best “fruit snack” on the market. Compared to other fruit snacks, it is completely natural, containing no additives, preservatives, added sugar, dyes or processed oils. Stretch Island snacks taste a heck of a lot more like fruit than the traditional Roll-up.  My personal favorite: Summer Strawberry

• Buy Stretch Island Original Fruit Leather, Summer Strawberry on Amazon: $13.39 for 30
• Cost per snack: $0.45

2. FoodShouldTasteGood Multigrain Chips: I’ve been a fan of these from the very beginning. I love these chips. They are all-natural and have high-quality ingredients. They also come in some fun and tasty flavors for kids…including Chocolate!

• Buy FoodShouldTasteGood Tortilla Chips on Amazon: $18.28 for 24  1.5oz bags
• Cost per snack: $0.76

3. Mrs. May’s Trio Bars: If your child likes snack bars, Mrs. May’s Trio Bars are a deliciously light and crunchy snack that will satisfy. Mrs. May’s Bars come in 4 flavors (blueberry, cranberry, strawberry and tropical) and are made with premium grade ingredients with no artificial flavors or colors. They contain roasted nuts, toasted sesame seeds, natural fruit pieces, organic evaporated cane juice, rice malt, and sea salt. Further, they contain protein, healthy fat and fiber…all important to satisfying hunger for the long hall.

• Buy Mrs. May’s Trio Bar Variety Pack on Amazon:  $16.92 for 20
• Cost per snack: $0.85

4. Sahale Snacks: I love Sahale Brand snacks. Their glazed nut products come in three delicious flavors (honey almond, almond PB&J and pomegranate cashews). All of them are delicious and have a slight hint of sweetness which appeals to any young palette. However, the PB&J, is by far, an easy winner with the kids. Sahale Glazed Nuts are wholesome, highly nutritious and very filling, packed with monounsaturated and polyunsaturated fats and protein.

• Buy Sahale Snacks 3 Flavor Variety Pack on Amazon: $27.90 for 30
  
• Cost per snack: $0.93

5. Somersaults: If your kid likes chips and other saltier snacks, Somersaults are probably a great healthy school snack. They come in four flavors…three saltier (salty pepper, SS Sea Salt and Sante Fe Salsa), and one slightly sweet (chez cocoa). They are delicious, having a slightly pretzelly taste. They are high in fiber and contain a healthy dose of healthy fats as well. All flavors are made with high quality ingredients and have no artificial ingredients or fillers.

• Buy Somersaults Chez Cocoa Crunchy Nuggets on Amazon: $39.99 for 32
  
• Cost per snack: $1.25

6. Hummus and Carrots: Personally, I love hummus and carrots as a snack for the kids (and adults too!). Hummus provides tons of healthful benefits, including fiber, protein and healthy fats. And the carrots are fantastic for eye development and important vitamins and minerals. If your child doesn’t like carrots, celery, cucumbers and peppers are also a great choice.

• Buy Hummos-Single Serve Packets on Amazon: $13.95 for 10 Hummus Packs + $1.99 for 16oz Bag of Carrots
  
• Cost per snack: $1.40 + $0.50 = $1.90

The cheapest way to go would be to forget the individual portion sizes. Instead, buy the family size and break the foods into individual servings yourself.

What healthy school snacks do you like?

If getting your kids to learn healthy and nutritious habits is important, it pays to find creative ways to get them to “buy-in” to the idea. Here are some tips:

1. Set an Example: Let’s face it…kids are smart. If you don’t eat healthy, they won’t see why they should eat healthy. Don’t be hypocritical…set an example by eating healthy at home. A few things to keep in mind:
   • Don’t keep a lot of junk food in the house. Instead, load up on fruits, nuts and other healthy snacks that the family can enjoy in-between meals. The less unhealthy foods they have in the house, the less likely they will look for them outside of the home.
   • Don’t reward good behavior with treats and don’t punish bad behavior by withholding treats. Instead, treats should be enjoyed independent of behavior and on occasion to instill healthy moderation.
2. Educate Them: Demanding that your children eat healthy without any explanation as to why isn’t very convincing. Teach your children about healthy nutrition and do so from a young age. Make it a natural part of their lives and one of the important life lessons you would want them to follow. Don’t make the topic big and scary, however, because using fear could actually turn against you if they want to rebel.
3. Get Them Involved: Get your kids involved in the grocery shopping, meal planning and growing a vegetable garden. The more you involve them, the more likely they will buy-in to your master plan of getting them to eat healthier. Giving a child ownership of the decisions that are made around food will give them a sense of independence and the idea that they made the choice to eat what they eat…not you. If your child needs some direction in understanding what are healthy choices, provide them with options that they can choose from as opposed to letting them name things from scratch.
4. Incorporate What They Like: If your child doesn’t like Brussels sprouts and won’t eat them with you around, then it doesn’t pay to send them to school with Brussels sprouts in their lunchbox. Instead, capitalize on the healthy foods that they DO like. Sweeter vegetables, such as carrots, celery, cucumber, snap-peas and peppers are far more palatable to young discerning taste buds, as compared to more bitter vegetables, such as broccoli, cauliflower and  Brussels sprouts. If you aren’t sure about what your child likes, ask them.
5. Make it Fun: As a very young child, I was beyond a picky eater…I didn’t eat. I remember a friend of the family who would always make “McDonald’s Chicken” and somehow she got me to eat the dinner she prepared. Also, steak was “snake” in my book (although you have to wonder what little girl actually wanted to eat snakes). Nonetheless, these little tricks worked. Granted, I’m not an advocate for getting children to want McDonald’s, but the point here is that children don’t want to eat grown-up food, they want to eat “fun” food. Here are a few ideas to make healthy eating fun:
   • Aliases: Some vegetables and healthy foods just don’t sound very appealing to a child. For instance, spinach doesn’t sound nearly as appealing as Spiderman Salad. Or, if your child’s name is Sam, you could call it Super Sammy’s  Salad. Use names that your child can identify with and they may be more inclined to like the food.
   • Fun Descriptors: Children love descriptive words like “cheesy” and “yummy.” Moreover, they love things that rhyme. Turn the lunch into a rhyme and they’ll be asking for it in the future.
   • Shapes and Things: A very grown up meal that I love, that uses a very kid-friendly name is Tuna Boats. This is tuna served in a halved, peeled and seeded cucumber.
   • Meal-time at Home: The more enjoyable you can make healthy meals at home, the more likely your child will associate healthy eating with positive things.

What tricks do you use to get your child to eat healthy at school?

1. The Fluff-Off: You tell your friend some good news and instead of reacting joyfully for you, your friend fluffs it off and makes it seem as though it is not “all that.” When people don’t feel good about where they are in their own lives, they make themselves feel better by acting as though other people’s good fortune isn’t so great or exciting.
2. The Friendly Ghost: When individuals are jealous, they may feel less inclined to spend time with those individuals who are happy or doing well, and as a result, disappear or become extremely busy. Why? Your happiness is a constant reminder that they are unhappy and as a result, they rather stay away.
3. Positive Negative: When some individuals are jealous, they may find a way to counteract your positive with a negative. This is similar to the fluff-off, but instead of ignoring your positive news or accomplishment, your friend counters it with a negative. For instance, if you show a friend a beautiful picture you took of your kids, your friend may say, “Well, of course the picture is good: you had good lighting and a good camera.” Her reaction implies, in a sense, that the picture was good, not because of you, but for other reasons.
4. Insincere Happiness: If someone knows that they are jealous, they may try to over compensate by putting on a huge grin and acting overly happy. Unfortunately, what your friend doesn’t realize is that this type of behavior seems very unnatural and insincere.
5. Tears You Down: You decide that you are ready to go back to work after being a full-time, stay-at-home mom. Instead of being happy for you, your friend tells you that going back to work makes you a bad parent. If your friend constantly makes you feel bad about your decisions in life, they may be doing so to feel better about their own decisions and about themselves.
6. Lack of Support: This is demonstrated when you rely on friends to help you achieve something that is important to you and they fall extremely short in delivering. They can either come up with every excuse in the book as to why they can’t help you, or worse, they promise to help but don’t.
7. Constant Discouragement: This happens when your friend tells you all of the reasons why you shouldn’t or CAN’T do something, instead of encouraging you to “go for it.”

In general, if every time you succeed at something or have good news and your friend acts distant, strangely or dismissive, it might mean that they are jealous. Or, if you find it awkward or difficult to talk to your friend about things that make you happy or that you’re involved with, it might mean there is a little green-eyed-monster.  It is important, however, to remember that if you are experiencing any of these behaviors or traits in your friendship, it may not mean the friendship is completely over.  Here are a few things to consider:

1. Self Evaluate: First evaluate the situation and spend some time practicing self-awareness. Are you doing anything that could be intensifying feelings of jealousy? Is your friend in a bad place in his or her life? Should you be considering their feelings or be sensitive to their needs? When things are going great for us, it is sometimes easy to forget that others may not be as fortunate. Try to put yourself in the other person’s shoes so that you can better identify why they may be feeling the way they do.
2. Communicate: Open up a dialogue with your friend. If you have a sense as to why they may be feeling the way they do, let them know you understand how they must feel going through their personal challenges. Once you let them know that you are sensitive to their feelings, let them know how you feel. Explain that you are there for them, but hope that they can be happy for you, even though they are in a rough spot.
3. Bridge the Differences: Once everything is out on the table. Think through ways you can deal with this together. If your friend is receptive to the conversation, that is a good sign. If, however, they become defensive and point fingers instead of taking responsibility for their own actions, you may need to reevaluate the friendship.

Does jealousy exist in your friendships? How have you handled it? What was the outcome?

• Lower-Impact to Joints: Jumping, running and hopping on pavement is hard on your joints. Doing activities in the sand, however, creates less impact to your joints and can effectively strengthen them in the process. Further, swimming and exercising in the water causes no impact to joints at all.
• Lower Body Training: All of the following activities will give you lower body strength training benefits. When swimming, you will rely on your lower body to stay afloat and to maneuver through the water. On land, moving in the sand will challenge you due to the sand’s absorption of your energy versus reflecting your energy, as you would experience on hard, non-malleable surfaces. As a result, your leg muscles are worked harder and you burn more calories.
• Upper Body Training: Swimming, hitting volleyballs and playing paddle ball will give your upper body some great resistance training to tone and sculpt your arms.
• Cardio: All of these activities require you to move, which will get your heart rate pumping!

1. Beach Volleyball: Beach volleyball is timeless, fun and great exercise. Try to keep your teams small…no more than three or four people…so that you have to cover greater territory during the game.
2. Paddle Ball: Paddle Ball is one of those games that you can play for hours and not even realize you are getting any exercise. The key is to MOVE. Try to make your partner run to get to the ball instead of lobbing it directly to them everytime. Have them do the same for you and by the end of the day, you’ll feel the burn!  For a little extra intensity, take it into the water. A great paddle ball set can be purchased on Amazon:  Franklin Paddleball Set.
3. Body Surfing: Probably one of the hardest workouts listed here, body surfing challenges you in a lot of different ways. First, you’ll have to swim out far enough to catch a wave and you’ll have to battle the incoming waves to do so. Secondly, you’ll be tossed around quite a bit, which will cause you to use your muscles in ways that you wouldn’t normally. Third, you can’t really take a break because you are constantly working to stay afloat. The great thing too is that you don’t need a surf-board or any other expensive equipment.
4. Run on the Beach: The one thing I love about running on the beach is that you can do so barefoot. Since the impact is less than on a hard surface and the sand molds to your feet, the need for sneakers virtually goes away (Just be careful so as to not step on glass, shells or rocks). Also, running on the beach is a much better cardiovascular workout and is much more challenging than running on pavement or on a treadmill. The best part? You can jump into the water to cool off!
5. Walk in the Water: Walking in the water keeps you cool while you burn calories. The trick here is to walk in water that is at least one foot deep. This is a great workout for two reasons: 1) you’ll get the resistance of the sand and 2) you’ll get the resistance of the water. The higher the level of the water, the more resistance you’ll have and the harder you’ll have to work.

Do you exercise at the beach? What activities do you enjoy?

1. Increased Iron Absorption: Plums and prunes help increase absorption of iron into the body, leading to improved blood circulation and growth of healthy tissue. This is especially good for women and for those who are anemic or suffer from iron deficiency.
2. Immune Booster: Because of their high vitamin C content, plums and prunes are wonderful for boosting your immune system.
3. Free-Radical Fighter: As an antioxidant, Vitamin C is also instrumental in neutralizing and fighting free-radicals. This is important because it can help ward off diseases including colon cancer, asthma, heart-disease, amongst others. Further, these free-radical fighting properties help with anti-aging.
4. Bad Cholesterol Fighter: Cholesterol becomes unhealthy when it becomes oxidized. When it is oxidized it builds up in the arteries and causes damage to our blood vessels.  As a result of their high Vitmain C content, plums are great for protecting against this oxidation process.
5. Digestive Health: As mentioned above, plums and prunes are high in fiber, which aids in digestive health and regularity.
6. Eye Health: Regular consumption of plums can prevent macular degeneration and other eye conditions.

Although we generally think of plums as a small, round, purple-colored fruit, they actually come in over 2,000 varieties, a wide range of colors – including yellow, red, amber and green, with inside flesh colors even including pink; and a variety of shapes, including round, oval and heart-shaped. 100 of those varieties are available in the United States.  So, this summer, get a dose of healthful benefits by enjoying fresh plums from your local farmers’ markets.

1. Drop the Salt: Too much salt in ones diet can lead to health issues, such as high blood-pressure. However, it can also cause you to retain water, which can easily add a few extra pounds of weight and cause your body to look bloated. Remove salt from your diet for the week before your big event. Good foods to avoid altogether include Asian food, prepared sauces (soy, ketchup, A-1, BBQ, etc.) and canned or processed foods. All of these tend to contain high amounts of salt and/or sodium.  Also, cook without salt and avoid fast or fried food. When you do consume packaged foods, look for those that are low-sodium or sodium-free.
2. Hydration = Detox: Drink a minimum of 64 ounces of water a day. Drinking a lot of water ensures that you are flushing out your system and removing excess salt from your body and cells. It also helps to promote regularity, which will help keep your digestive tract from getting constipated or sluggish. One last benefit is that it helps to keep your stomach feels full between meals so that you don’t become overly hungry. If you can, add some lemon juice or fresh lemon to your water for an extra cleansing effect.
3. Stay Liquid for the Day: Although I’m not a big proponent of liquid diets, sticking with liquid meals for one or two days is a great way to promote regularity and clean out your system of waste. A clean digestive tract will help your stomach look slimmer and will also make you feel slimmer. A few recipes to try include: Apple Cinnamon Protein Shake, Mixed Berry Smoothie and the Lean Green Machine. These tasty shakes are all high in nutrients and high in fiber, keeping you energized and satisfied throughout the day.
4. Arm Exercises: Just because you haven’t been doing strength training until now, doesn’t mean you can’t start. For a few hours after we do strength training exercises, the muscles we work swell slightly, causing them to look more toned and defined. Before you take a shower on the day of your event, do 3 sets of 10 push-ups, 3 sets of 10 triceps push-ups and 3 sets of upright rows (watch video). A triceps push up is done in the following way: Sit on a chair and extend your legs straight-out in front of you. Put your hands on the edge of the chair with your palms facing down. Supporting yourself with your hands, dip your body down until your upper arms are parallel to the floor. Straighten up and repeat. Also, if traditional push-ups are difficult, drop your knees to the floor for assistance.
5. Get a Glow: Have you ever noticed how tan body-builders and competitive weight lifters look? There’s a reason…there muscles look more toned and defined with a tan. Granted, you wouldn’t want to look as tan as they do, but let’s face it…we all look better with a little sun-kissed glow. Get natural looking color with a gradual tanner, such as Aveeno’s Active Naturals Moisturizing Lotion – Continuous Radiance, L’Oreal’s Sublime Bronze, Gradual Self-Tanning Lotion or Dove’s Energy Glow Daily Moisturizer with Subtle Self Tanners for Medium Skin Tones. I like the gradual tanners, because you are less likely to look too dark, to mess up and look streaky or to look overly “orangey.” Just be sure to tan for a few days ahead of time so you can build up the tan to a decent color for your big day.

Remember, the most important thing you can do to look great is to feel great and to feel good about yourself! So make sure you don’t obsess about how perfect (or imperfect) you look. Love yourself and enjoy the evening!

1. Drop the Mayo: When making your favorite potato salads, coleslaw and pasta salads, opt for vinegar or vinaigrette based dressings in lieu of the traditional Mayo based dressings. If you use extra-virgin olive oil with a high quality vinegar, you will have a tasty salad that is filled with healthy fats.
2. Starch Revamp: When purchasing any starch based foods for the barbecue, look for those that are richer in nutrients and whole grain. For instance, buy whole grain or whole wheat buns for your barbecued meats. Opt for whole grain pastas for your pasta salads. And, choose red or purple potatoes for your potato salads (be sure to keep the skin on too!).
3. Leaner Meats: Many of us often associate barbecue with hamburgers and hot dogs.  This year, get leaner with fish, chicken, turkey burgers and turkey dogs, and even vegetarian burgers. If you can’t forgo red meat, opt for Bison Chopped beef or Bison steak. Bison is much leaner than most red meat.
4. Local Farm Fresh: Depending on how large the party is, shop at your local farmers market to buy fresh, in-season produce. Not only will you be supporting your local economy, but local means fresher and tastier!
5. Make your own Dips: For the most part, I try to avoid packaged dips.  If there is a dip or sauce to be made, I try to make them myself.  A couple of my favorites include: Black Bean Salsa, Guacamole and Olive Tapenade.  Most dips, if store bought, have a lot of extra preservatives, oils, sugars and yes, up the wazoo to help lengthen shelf life and enhance flavor.  If you make a dip yourself, it will be fresh.  Further, you will know what goes into the recipe and you can choose lower fat ingredients  (such as low-fat sour cream) for even healthier dishes.
6. Minimize the Common Chip: Instead of resorting to traditional fatty potato and tortilla chips, look for healthier options, such as Food Should Taste Good Multi Grain chips or whole grain crackers.
7. Forget Pre-Made: This year, try making your own barbecue sauce and rubs. You can use higher quality ingredients, such as agave nectar instead of corn syrup, and get creative with your spices to make something unique and flavorful.
8. Dessert: This is by far the perfect time to go crazy with the fruit salad. If you want to offer a frozen treat, you can make your own ice-pops.  You could make chocolate banana ice pops by blending bananas with pure cocoa powder and skim milk. Or, you could go the berry route by blending berries, bananas, fat-free Greek yogurt and a little skim milk.  Once you’ve blended your mixtures until smooth, pour them into Popsicle trays and freeze (don’t forget the Popsicle sticks). They are delicious and the kids will love them.

Whatever you do, enjoy the 4th and get your barbecue on!

Very close friendships take tremendous work, dedication and effort from all parties involved. They require mentally healthy participants who WANT to put in the effort and are equally invested in the friendship’s success. Similar to romantic relationships, when we let our own issues and baggage get muddled into the picture, our friendships inevitably become strained or weakened and suffer as a result. No one is perfect, and although there are certain traits that are good to look for in a friend, there are definitely dynamics that can be very detrimental. Here are six things that can have real negative impact to friendships:

1. Jealousy: It is natural for every one of us, at one point or another, to be envious. Maybe we are envious of a friend’s job…or of their marital relationship…or of their ability to have children when we can not…but, when that envy turns into something deeper…something that looks more like resentment or jealousy…that is when a real problem begins. If your friend can’t let go of their own hang-ups in order to be happy for you when you have something positive happen in your life, it may be a sign that their hang-ups are stronger than your friendship.
2. Destructive Feedback and Communication: There are times when we all need some honesty…but when that honesty comes in the form of belittling us or hurting us, the honesty turns into something very ugly. Communicating with one another honestly and openly is very important to a true friendship…but it must be done with respect, love and sensitivity. I like to call this constructive feedback…with the operating word being “constructive.”  If you find that your friend consistently gives you feedback that leaves you feeling bad about yourself, they may be suffering from their own insecurities and as a result, are tearing you down to make themselves feel better. Regardless, it isn’t healthy and is far from constructive or helpful.
3. Selfishness: There will inevitably be times when your friend’s needs are more important than yours and vice verse, however, if your friendship is ALWAYS about your friend and their needs, it is  very lopsided. Although there will be ebbs and flows, ultimately, friendship should be about mutual give and take, and support.
4. Lack of Reciprocation: Are you always the one reaching out to your friend? Are you always the one to initiate time together? Granted, some people are not good at initiating and need to be “pulled” along, but if this happens ALL the time, it can start to wear thin. Moreover, it can make you feel that your not a real priority to your friend.
5. Incessant Negativity: Let’s face it, misery loves company and when things are bad, we love to have others in the trenches with us. If, however, complaining and negativity is the ONLY way you and your friend can relate…you may be creating a very unhealthy foundation for your friendship. Friendships should have positive forces in work and ideally, should bring out the best in each of you.
6. Judgment: Judgment in a friendship can eat away at your spirit, your self-confidence and your trust in one another. If your friend can’t accept your decisions, views or needs and instead imposes their views and perceptions as the only “right” way of doing things, they aren’t allowing you to be true to yourself.  Each of you are individuals and although you may be friends, what might be right for your friend may not be right for you.

If you are experiencing any of these behaviors or traits in your friendship, it may not mean the friendship is completely doomed. Try to speak to your friend about your concerns openly and honestly.  If you can discuss the issue together and work to finds way to repair any possible damage, your friendship may in fact be stronger for it.

Have you experienced any of these issues in one of your close friendships? How did you handle the situation?

Whether I in fact have ADD or I’m just a product of this crazy-paced, technology ridden universe, my ability to focus is not what I’d like it to be. And, I get the impression I’m not alone. Many of us suffer from constant distractions and situations that make it far from easy to concentrate or focus. The good news, however, is that there are things you can do to help. If you suffer from focus and concentration issues, here are some tips that may help:

1. Computer Alerts. Working on a computer can be very distracting. Especially with the sounds and pop-ups that alert us to fresh emails, tweets, IMs, etc. Every time a “ding” goes off, I tend to stop what I’m doing and re-focus on the newest “ding.” Turn off your sound and pop-up features can help. To take it a step further, logging out of email, chat and twitter applications will allow you to fully focus on your current task.
2. Phones. If you get a lot of phone calls and have trouble ignoring them, forward them to voicemail, turn off your phone or silence the ringer. Set aside a specific time during the day to get back to people via phone.
3. Make Lists and Make Plans. Listing out what you want to accomplish and how you want to do so helps to keep you on track. Without a plan, however, it is easy to put things on hold to check email, clean or surf the web. Set time lines and “deadlines” to each of your tasks. This will hold you responsible to completing things on time.
4. DeClutter and Organize. Clutter often equals distraction. If you have lots of papers and random items lying around your desk, they will constantly be a reminder of other things on which you could focus. Organize your work area so that you can focus during work time and deal with the “in box” in a timely way.
5. Create Intermittent Active Time. When our bodies and environments are stagnant, it can cause our brains to drift or go on auto pilot. Further, we get easily distracted because we don’t give ourselves the time we need to release excess energy. Take breaks throughout the day that get you moving and into different areas of your home or office. It will help you to refocus more effectively when you come back to work.
6. Get Away. If you are in an office environment and have trouble focusing at your desk, try booking a small conference room or work space that allows you to get away from the distractions. If you are doing a lot of computer work, see if you can “book” a laptop for the day and go somewhere that is quiet. If you are at home and your family is making it difficult to concentrate, go to a neighborhood coffee shop and spend a couple of hours there getting focused.

Lifestyle Choices for Long-term: These are lifestyle choices that help improve your focus and concentration over the long-term.

1. Diet. Believe it or not, our diets can have a tremendous impact on our ability to focus. Eating very large, heavy meals can cause our digestive tract to “hoard” the blood that could be used by our brains. Eating lighter, more frequent meals sustains our energy levels and keeps blood flow stable to the brain.  Also, meals high in plant-based foods which are rich in vitamins and minerals, allow our brain to get the nourishment it needs. On the other hand, avoid processed foods which often contain preservatives, dyes and other artificial and synthetic ingredients. Research has shown that these ingredients promote hyperactivity in individuals who have ADD and ADHD, as well as those individuals who don’t.
2. Exercise. Exercise allows us to release stress, clear our minds and think clearly. The best way to set the stage for the day is to exercise early in the morning. This will help you to think through your day and how you want to tackle your “to-dos.”
3. Sleep. One of the biggest contributors to lack of concentration is lack of rest or, believe it or not, too much rest. Your mind depends on proper sleep to function optimally and concentrate. Aim to get seven to eight solid hours each night.

Do you have trouble focusing or concentrating? What do you do?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Although many sunscreens protect you from the sun, however, many contain hazardous toxins and chemicals that are best avoided. The Environmental Working Group has many databases on the various personal products that are best to use. And this summer, it might be a good time to reference their sunscreen database which helps consumers understand which sunscreens are safest and which are best to avoid.  Here are the highlights:

Top Safe Sunscreens

All of EWG’s top-rated sunscreens contain zinc or titanium.  I’ve used mineral-based sunscreens and I’ll tell you, they aren’t my personal favorites. They are a bit “thick” and pasty and aren’t absorbed quickly by the skin.  However, they are the safest option because they don’t use chemical barriers to protect you from the sun…they use minerals.  Just imagine grinding up a rock into a fine powder and mixing it with your moisturizer. If you want the safest, most chemical free options, here are ten of EWG’s top rated mineral sunblocks:

Brand	Products	Where to Buy
Badger	Sunscreen for Face and Body, Unscented, SPF 30 Sunscreen for Face and Body, SPF 30 Lightly Scented	Buy on Amazon
California Baby	Sunblock Stick No Fragrance, SPF 30+	Buy on Amazon
Loving Naturals	Sunscreen SPF 30+	Buy on Amazon
Soleo Organics	All Natural Sunscreen, SPF 30+ Soleo Organics/Wyland Organics All Natural Sunscreen, SPF 30+ Soleo Organics/Atlantis Resort All Natural Sunscreen, SPF 30+	Buy on Amazon
thinkbaby and thinksport	Sunscreen, SPF 30+	Buy on ThinkBaby
UV Natural	Baby Sunscreen, SPF 30+ Sunscreen Sport, SPF 30+	Buy on Amazon

Top Safe Non-Mineral Sunscreens

If you want a sunblock that is a bit easier to use and absorbs quickly, then these are your next best options.  They are not as safe from a chemical standpoint, but they are the best of the non-mineral based sunscreens out on the market. Here are their top five:

Brand	Products	Where to Buy
Beyond Coastal	Active Sunscreen, SPF 30 Daily Active Sunscreen, SPF 15	Buy on Amazon
Coppertone	ultraGUARD Sunscreen Lotion, SPF 15	Buy on Amazon
Glytone	Sunscreen Lotion, SPF 25	Buy on Amazon
La Roche-Posay	Anthelios Water Resistant Sunscreen Cream, SPF 15	Buy on Amazon

Whichever you prefer, make sure you are protected so that your summer is the safest it can be!

1. Travel Exercise Gear: If your dad is on the road a lot for business, he may have a challenging time getting to the gym as much as he’d like. If, however, he can pack the gym in his suitcase, he’ll have no excuses! A couple of things to try include: TRX Suspension Training System and the Accompanying Wall Anchor, or the J-Fit Travel Kit.
   
2. A Day of Fishing: Instead of buying fish for dinner, take dad on a fishing trip for some extra fun. Many lakeside and coastal towns offer charters that take you out fishing for a half- or a full-day.  If you can’t afford a private charter, consider a party boat.  You’ll meet new people and have a lot of fun. Make sure to take your fish home for a nice tasty dinner (see barbecue below!).
3. Healthy Barbecue by You: Let the kids handle breakfast and step up to be the official Dad’s Day Barbecue Handler.  A nice barbecue that is healthy can include grilled vegetables and barbecued swordfish. End the meal with a wonderful fruit salad with a yogurt-honey and mint dressing.
4. Athlete Gear: If Dad is especially athletic…running marathons or competing in tri-athalons or bi-athalons, he probably could really benefit from a coach. Garmin puts out some amazing products to help athletes track all kinds of information. The first is the Garmin Forerunner 305 and the second, more sleek and fancy version is the Garmin Forerunner 310XT. Also, if he runs long distances, consider a “fuel belt” to keep him running! (You can use this coupon code to get 15% off – 15OFFFUELBELT)
5. A Day at the Spa: If he isn’t a spa-goer already, there is no better time to introduce your dad to the benefits of a day at the spa.  Whether he enjoys massage, a little body scrub or a man’s facial, pampering and rejuvenation will help him relax and let the stress melt away. There are some great packages that you can purchase with multiple services.  And today, many spas offer treatments that are specific to men and their needs.  If you’d rather let him enjoy the spa on his own, be sure to take him out for a pre-spa light lunch to get in some quality time together.

Whatever your dad enjoys, he probably will enjoy it even more if it is with you.  We hope you enjoy your Father’s Day!

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

When writing “GET REAL” and STOP Dieting!, I discovered Lisa Young -  author of The Portion Teller.  She was kind enough to let me use some of her information in the toolkit portion of the book to help people overcome the challenge of visualizing portion sizes. Lisa believes that using every-day items as a visual guide for portions is a much more effective way of controlling portion size than to visualize the actual referenced measurement. Below, I’ve provided you with some common foods, their healthy portion sizes and the every-day item you can use to visualize that portion size.

How do you ensure healthy portion sizes? Do you think this guide helps?

Info Source: Lisa R. Young, PhD, RD. The Portion Teller, New York: Broadway Books; 2005.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

As a result, it is best to deal with worry and anxiety in a constructive way so as to reduce and manage the stress it causes.  Here’s how:

1. Pinpoint the Cause. Something triggers our anxiety and gives us reason to worry.  Identifying the source of your concern will help you to evaluate what would be a constructive reaction or way to handle the situation.
2. Journal Your Concerns. Once you have identified the cause of your worry, you should take a few minutes to journal your feelings.  Ask yourself some of the following questions: Why am I worried about this situation? Has something happened in the past that is causing me to worry about this situation? What are my biggest fears? What outcome would be optimal? What would be a worst-case scenario? How will the worst-case scenario impact me and/or my family? Although talking to others about your concerns can be helpful, free-flow journaling helps you to tap into your sub-conscious, where some of your deepest concerns reside. This will help you to understand where the source of your fears are coming from and whether or not they are based on your current situation or rooted in fears from your past.
3. Assess the Validity of Your Fears. Once you have documented your feelings and concerns, take a moment and assess their validity.  Are they based in reality? Do they directly impact your life? Are you blowing a situation out of proportion? Are all of your fears hypothetical or are they based on real experience?  Asking these questions will help you assess how much of your fears are based on realistic concerns and how much are built out of fear itself.
4. Assess Your Ability to Control the Situation. Once you assess how much of your fears are reality based, you then need to decipher whether or not there is something you can actively do to address the situation.  Is any part of the situation under your control? If no part of the situation is under your control, acknowledge that and find ways to let go (see #6). If, however, there is a part of the situation that you can control, think about the various ways you can address it and how you can best alleviate your anxiety.
5. Take Action. It is now time to take action.  If your solution requires several steps, then set a goal and make a plan with deadlines.  Taking action moves us from a mode of fear and the role of “victim” into a mode of “action” and into the driver’s seat.
6. Let Go. Once you have taken action, and there is nothing more you can do to help the situation, let go.  At this point, worrying won’t make anything different…or for that matter…better.  A few ways to let go of any remaining feelings of anxiety include: focusing on something else, spending time with others, meditating, listening to music and exercising.

As mentioned earlier, worry and anxiety is natural and a normal part of life. If, however,  you find yourself worried on a constant basis, you may want to seek professional help or guidance.  A resource you might want to look at is anxieties.com.

How do you deal with your anxieties?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

When we think of diet, we often attribute it to our physical wellbeing. However, diet can also impact our mental health and, even more importantly, there is scientific evidence that a lot of these conditions may very well be preventable. In my interview with Dr. Alan Logan – author of The Brain Diet: The Connection Between Nutrition, Mental Health, and Intelligence - on the Healthy Living Show, we discussed our diets and how they correlate to brain function and health. According to Dr. Logan, leading health research clearly shows a direct link between the decline of healthy eating and the rise of mental disorders including ADHD, depression, Alzheimer’s, Parkinson’s and more.  He tells us that nutrition really matters with brain development, structure and function.  Some of the major takeaways that resulted from our discussion are below:

1. Diet’s Impact on Depression: A number of studies show that individuals who have low blood folate levels are more likely to have depression relapse.  Those who up their folic acid during anti-depression therapy see better results. It is recommended that individuals who suffer from depression take 800 mcg of folic acid (as compared to 500 mcg for average adults) and 1.0 mg of Vitamin B12 in order to ward off and fight symptoms of depression. Additionally, consuming plant based foods that are rich in purple pigments have been shown to maintain levels of “mood-enhancing” hormones around for a longer period of time.
2. ADHD, Behavioral Disorders and Diet: There has been research that shows hyperactivity can be reduced when preservatives, dyes, and other artificial and synthetic ingredients are eliminated from our diet. Even in children without ADHD, dyes, preservatives and benzoates can provoke symptoms of hyperactivity and other behavioral issues.  On the other hand, Dr. Logan tells us that diets rich in Omega-3 EFAs and Gamma Lineoic Acids (GLAs) can be highly beneficial to reducing symptoms of hyperactivity. With ADHD and other behavioral or learning disorders, there is an increased need for GLAs for their anti-inflammatory impacts and their ability to preserve the integrity of Omega-3s, which are important to the development of “brain scaffolding” or structure.  Children who have diets containing GLAs, which can be found in Borage, Black Currant and Evening Primrose oil, show significant improvement in test scores and attention as a whole as compared to those without it.
3. Optimizing Learning and Cognitive Function: There is a ton of research that shows having a well-balanced breakfast is important to our ability to function and maintain cognition throughout the day. An optimal “learning breakfast” is high in fiber. Breakfasts high in sugar, however, have the opposite effect. High-sugar breakfasts can negatively impact cognitive abilities and have shown significant decline in cognitive function by late-morning.  Dietary fiber keeps blood sugar and energy levels stable and balanced, which is important in reaching full learning and cognitive potential. Also, a healthy breakfast should include lean proteins and healthy fats (Omega-3s and Monounsaturated Fats).  A breakfast with these three components helps sustain energy and brain function levels throughout the day. Click here for some ideas on healthy breakfasts.
4. Brain Aging and Diet: In general, the more fruits and vegetables we eat, the better.  However, the deeper colored and pigmented plant foods are most crucial to brain health.  Researchers from Tuft’s University conducted a study where they fed four different groups of animals various plant foods: blueberries, strawberries, spinach and broccoli. Those who consumed blueberries showed the highest level of prevention of many symptoms of aging, such as loss of memory, balance and cognitive skills.  Also, individuals who consume two cups of Green Tea a day have shown a 50% of reduction in brain cognitive function decline.
5. Extra Weight and Brain Health: Although extra weight isn’t good for many reasons, extra abdominal weight is the worst enemy of optimal brain health. Extra abdominal fat contains bio-active tissue that enhances the secretion of inflammatory chemicals at the brain level.  The greater the amount of mid-life abdominal fat, the greater potential for brain decline later in life.
6. Organics and Brain Health: If you aren’t already convinced of the benefits of buying organics, you may have yet another reason to reconsider. Studies have shown that the more we consume pesticides and herbicides, the more likely we’ll have cognitive and neurological issues as we get older.

I highly recommend that you consider purchasing The Brain Diet: The Connection Between Nutrition, Mental Health, and Intelligence. What we discussed on the show didn’t even scratch the surface of all of the good information Dr. Logan shares in his book.

How do you keep your brain healthy?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

According to the School of Positive Psychology, happiness is a result of three things: Happiness = The Brain’s Set-Point (S) + Conditions of Living (C) + Voluntary Actions (V).

1. S – The Brain’s Set-Point: When someone looks at a situation, they can either see it as positive or negative. Or, in more common terms, they see their glass as half-full or half-empty.  Chopra explains that although we are somewhat conditioned by our environment, our parents, and even our ancestors into responding to situations in certain ways, we have the power to change these responses and reset our “set-point.” Doing so can help a negative person become more positive and to see challenges as opportunities…not as problems. Chopra explains that this can be accomplished through meditation and cognitive therapy which helps us go beyond our beliefs.  The “Set-Point” has been evaluated as making-up 50% of our ability to be happy.
2. Conditions of Living: The conditions of living include your financial status, your relationship status and even your health status. For instance, are you rich or are you poor? Did you just get married or are you going through a divorce? Have you recently lost a loved one or friend? Did you just suffer an injury? Because conditions of living are constantly changing and are extrenal, they don’t have as large of an impact on our ability to be happy.  As a result, they make up 10% of the happiness equation.
3. Voluntary Choices: Voluntary choices include intentional activities. There are two types in particular that are influential to our happiness: Personal action and fulfillment. Personal actions are those that include daily activities that bring us happiness, such as sex, eating good food, going to ball games, enjoying a hobby, etc.  Fulfillment, however, gets to our core and what drives us as individuals.  What is our purpose? How do we unleash our innate creativity? What do we do to make others happy? This last one in particular – how do we make others happy – has tremendous impact on our happiness.  Chopra explained that the fastest way to feel happy is to make someone else happy.  Voluntary choices make up 40% of the happiness formula.

When factoring-in these percentages, the formula probably looks more like this: Happiness = (0.5 x S) + (0.1 x C) + (0.4 x V). Regardless, we can see that based on this theory, we have a lot of influence on our own ability to be happy…and happiness, more often than not, comes from within…not from external sources.

After discussing this formula with the audience, Deepak Chopra made the point that the formula doesn’t really factor in fear and pain from our past. And although he didn’t go into great detail in his address, he discusses how we can deal with these variables within his book: The Ultimate Happiness Prescription: 7 Keys to Joy and Enlightenment.

Do you agree with these three components of happiness? Have you read Deepak Chopra’s book? What makes you happy?

Unfortunately, the more we compromise our values, the more of a negative impact it has on our mental wellbeing. And, the more we compromise our values, the more we continue to do so. You could say it becomes an insidious cycle. On the other hand, when we stand up for what we believe in, the benefits can have a tremendously positive impact:

1. It Builds Self-Confidence: When others dictate what we should think, feel and do, it eats away at our self-confidence. We begin to distrust our own instincts and lose the ability to decipher what we really believe versus what everyone wants us to believe. Although it may be difficult at first, the more we stand-up for ourselves, the more we build our self-confidence. It takes guts to express an unpopular viewpoint…it takes guts to say no when it is so much easier to say yes…and it takes guts to risk losing a job, friends or opportunities because someone won’t like our opinion. However, the more you tap into your “guts,” the easier it gets, and the more confident you’ll become.
2. It Helps you Develop a Strong Sense of Self: If we bow to others and their opinions, and do things their way, whether right or not, we start to lose our own identity and start to forget for what we truly stand. Further, the less you allow yourself to think freely and develop your own belief system, the more you become a follower without your own direction. On the other hand, the more authentic you are to your needs and viewpoints, the more you will understand your sense of self.
3. It Develops Self-Respect: Would you respect someone who went against their own values because it was convenient or because it was more popular? Probably not. And, with good reason.  Wishy washiness is far from admirable, or for that matter, respectable.  Yet, if you encounter someone with a less popular opinion who stands their ground (assuming the opinion or belief is founded in ethical principles), you would most likely have great respect for them.  Same goes for the way you perceive yourself. The more you stand up for your beliefs, the more self-respect you will develop. If you continually give in to what others want and compromise your own values in the process, you are going to lose respect for yourself.
4. It Builds Integrity: In a time when so many individuals are dishonest, do things to better themselves at the expense of others, expose their personal lives for a chance to be famous and do what feels good in the moment without thinking about the consequences, integrity is a characteristic that is especially unique.  Doing the right thing or standing up for your beliefs may not be easy, but when you do, you know that you’ll be able to look yourself in the mirror and feel good about yourself. You’ll know that you did the right thing and that you had integrity.
5. It Helps You be Independent: As much as we like to believe that a hero or heroine will swoop-in to defend our honor, it is extremely rare. There are two things to consider here: First, if YOU don’t stand up for yourself or your beliefs, then how can you expect others to? And second, the person who you should ALWAYS be able to count on to stand up for you – no matter what – is you. What this means is that the more you stand-up for your beliefs, the less you will rely on others to validate them. You’ll reinforce your independence and ability to stand on your own two feet without anyone else to support you.

We wouldn’t be human if we didn’t make mistakes or give into what was easier once in awhile, but learning from those mistakes and standing for what we believe in the vast majority of time is what is most important.

Do you believe in yourself?  How has it helped you to reach your goals and be successful?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Juicing versus Smoothie Preparation

First, let’s discuss how juicing differs from preparing smoothies.  Juicing involves taking vegetables and fruit and using a special juice extractor or citrus press to extract ONLY the juice of these foods, while a smoothie or “shake” is made in a blender (I personally love my “Magic Bullet“) and comprises all parts of the food, including the fiber and pulp. Now, all of what we discuss here is for homemade smoothies, shakes and juices.

Benefits of Juicing

Proponents of juicing claim the following benefits:

1. Juice Allows for Faster Absorption of Nutrients: Because there is no fiber, they claim that juicing fruit and vegetables provides the most concentrated and readily absorbed source of micronutrients (vitamins and minerals). Removing fiber from the food means that there is hardly any digestive work needed to process the food.  Proponents also claim that most of us have impaired digestion and that are bodies are limited in absorbing all the nutrients from the fruit and vegetables. They believe that juicing helps to “pre-digest” them for you, so you will receive increased nutrition.
2. Juice Provides More Fruit and Veggies, More Easily. Because it takes A LOT of veggies or fruit to make an ounce of juice, you supposedly get a lot more fruit and vegetables into your diet. Further, because some people find eating fruit and vegetables difficult, it supposedly is more easy to consume them through juice.
3. Juice Promotes More Varied Intake of Fruit and Vegetables. Because many people tend to eat the same fruit or veggies a day, juicing supposedly helps you get in a wider variety that you might not normally consume.  Your nutrient intake, as a result, is much better and more completely covered.
4. Juice is Nutrient Dense. A good amount of what you eat when you eat fruit and vegetables is water, vitamins and minerals, AND fiber.  However, when you remove the fiber, all you get is the water and vitamins and minerals.  This concentration is said to supercharge the system with phytonutrients which are important in warding off disease, cancer and other degenerative illnesses.
5. Juice Cleans Your Liver. Proponents of juicing claim that juice helps to detoxify and de-sludge our liver.
6. Juice Helps with Anti-Depression. As a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there is reason to believe that juicing can help fight symptoms of depression.
7. Juice Helps with Anti-Aging. As a result of the high concentration of antioxidants in juice, they believe that consuming juice can combat the damaging effects that free radicals have on skin, muscle and our internal organs. Antioxidants also help to ward off wrinkles and keep muscles toned.

Benefits of Smoothies and Shakes

As I mentioned earlier, I’m a bigger fan of smoothies.  Here is why:

1. Smoothies are a Meal. You can easily add protein ingredients (yogurt, milk, whey, eggs) to the smoothie or shake, making it a more balanced, nutritious meal.
2. Smoothies Stabilize Blood Sugar and Energy Levels. Because smoothies contain fiber, the sugar and calories from smoothies are more slowly absorbed into the blood stream.  As a result, your blood sugar levels remain stable and so does your energy. Juice, however, gives you a jolt of energy and vitality.
3. Smoothies Fill You Up. Since smoothies contain fiber, you will feel full longer.  High fiber content means longer time to digest, meaning you won’t become hungry very quickly.
4. Smoothies Promote Regularity. Because of the fiber, smoothies help keep your digestive tract moving and provide “good” bacteria needed for good digestion.
5. Smoothies Promote Weight Loss. Juice goes down quickly, is digested quickly and is absorbed into the blood stream quickly.  What does that mean? You become hungry and need more food quickly.  Smoothies, however, because of all of the things mentioned above, keep you feeling full and less hungry, helping you to stave off cravings and hunger pains. Further, since juicing requires many fruit and vegetables, the juice – ounce for ounce – is higher in calories and sugar than a smoothie.
6. Smoothies Are Nutritious. The fruit and vegetables you use for a smoothie all contain the same vitamins and minerals you get when you juice them. You still get all of the antioxidants and age-fighting benefits. So, although they may not give you such a high potency as juice, smoothies provide benefits of both #6 and #7 under Juicing.
7. Smoothies Cost Less. It takes less fruit and vegetables to make a smoothie than it does to make a juice.  Further, juicing requires more expensive, more messy equipment than preparing smoothies.

In short, if you are looking for a jolt of energy, vitamins and minerals, and don’t care about tons of calories, juicing might be the answer. Just be sure to get enough fiber in your diet (25 grams minimum) through other sources.  If you want a more balanced food source or meal, are watching your weight and are interested in staying regular through the foods you eat, smoothies are a better option.

Do you juice? Do you have smoothies? Which do you like better?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

So, what can moms-to-be do to ensure the best mental health for their soon-to-be child?  Here are Dr. Logan’s top four suggestions:

1. DHA Omega-3s: Especially in the third trimester, Omega-3s are important for brain development and early childhood.  Pregnant women should make sure they get enough DHA Omega-3s into their diet, which is a minimum of 300 mg of DHA Omega-3s (most women only get 85 mg of DHA).  There are two types of Omega 3s – EPA and DHA.  The DHA source is the one that is most important and is mostly found in fish.  That said, PCBs and mercury continue to be a major concern.  There is research that both mercury and PCBs compromise the development of brain structure and brain function in young children. As a result, you should do your research on both supplement sources and fish sources:
   • Supplements: When it comes to supplements, reference the International Fish Oil Standards (IFOS) for their safety. One brand they list is: Nordic Naturals Prenatal DHA.
   • Fish Sources: In order to know what fish is safest to eat, you can refer to the EWG.org. However, wild cooked salmon (as opposed to farmed salmon) has the lowest amount of PCBs, dioxins or mercury.  As Dr. Logan puts it, wild salmon is a pregnant woman’s best friend. Unfortunately, most fish consumed in our country comes from canned fish…especially albacore tuna. Albacore tuna contains very high levels of mercury and should be avoided.  If you want canned tuna, look for Chunk Light tuna which is safer.
2. Folic Acid: Although there has been some controversy around the over consumption of Folic Acid and its link to cancer, the research and case for Folic Acid in warding off neuro-defects in unborn fetuses is much stronger.  Pregnant women and those interested in becoming pregnant should be taking a minimum of 500 mcg.  Most multi-vitamins do provide this amount, but if you do not take a multi-vitamin, consider taking Folic Acid as a supplement itself.
3. Stress Management: Mom-to-bes should be especially diligent about managing stress.  A very stressful pregnancy means that you are essentially “bathing your developing fetus with stress hormones which can affect the development and structuring of the baby’s brain.” Further, when we are under stress, we are less likely to reach for healthy foods, but instead, tend to reach for those foods that are unhealthy for both mom and the fetus.
4. A Colorful and Varied Diet: Although this goes without saying for the average individual, it is worth mentioning for pregnant women.  Consuming deep greens, as well as deeply colored purple and red pigmented vegetables and fruit, has a fantastic affect on keeping mood regulating neuro-chemicals, such as serotonin, around longer.  To get a good dosage of  your greens, turn to spinach, kale, and even darker leaf romaine.  To get your purples and reds in, enjoy berries and beets.

Are you pregnant? Are you doing these things?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

“It’s no secret that cash incentives are one of the most effective ways to inspire positive health changes,” said HealthyWage co-founder David Roddenberry. “This method is being used by local governments, insurance companies, employers, and even the new federal healthcare bill. However, The Matchup is the first national weight-loss competition open to all Americans.”

The Matchup invites teams of five to compete for the greatest percentage of weight lost from May 15-August 15, 2010. Each team pays $100 ($20 per person) at enrollment, and weighs in at the start and the end at one of HealthyWage’s thousands of gym partners across the country. The winning teams will receive $18,000 ($10,000 for first, $5,000 for second, and $3,000 for third).

Pete Thomas and Neil Tejwani— who together lost and kept off 396 pounds—will motivate teams with tips, workout suggestions, and tales from the Biggest Loser ranch.

Upon entering The Matchup, participants will receive fitness orientation and advice from a trained fitness professional.  HealthyWage’s roster of gym partners—which is still growing—currently includes Lady of America, Ladies Workout Express, Health Clubs of America, California Family Fitness, Five Seasons Family Sports Club, Kingley Health, Adventure Boot Camp, Spectrum Health Clubs, and franchises of Curves and YMCA.

ABOUT HEALTHYWAGE™

HealthyWage^TM provides cash incentives, social and expert support, resources, and goal-setting and tracking technologies to help Americans improve their health.  The site’s motivational tools were designed in response to academic research showing that small cash rewards triple the effectiveness of weight-loss programs; that people are more effective at losing weight when their own money is at risk; and that social networks play a large role in the spread of obesity, and will likely play a large role in reversing obesity.  www.healthywage.com

1. A Spa Day: Spas offer so much more than just fluff and buff. A day at the spa can help one to release and manage stress, detox and rid impurities, and refresh skin to look and feel its best. If you can’t afford to give mom a full day at the spa, spas offer some great 1/2 day and multiple treatment packages that will give your mom a blissful and health-packed experience.  Also, some spas allow you to book a block of time, so that when she arrives, they can design treatments specific to your mom’s needs on that day.  If you want to keep costs down, give her a spa experience at home. Start the day or afternoon by drawing her a bath and then once she is relaxed and distressed, give her a manicure and pedicure. If your mom has a specific spa that she already enjoys or if you aren’t familiar with the spas in her area, consider giving her a SpaFinder Gift Certificate, which is accepted at many spas around the world.
2. A Package of Mind-Body Classes: Mind-Body classes include Yoga, Tai Chi, Pilates and Qigong, among others. They all offer benefits of health.  Most take a broad holistic approach that teaches people a new lifestyle, way of thinking and way of being in the world. Some physical benefits include: Increased strength and flexibility, more toned, longer and leaner muscles, relaxation and stress relief, increased energy and vitality, and detoxification. Check online to see what local yoga, pilates and other mind-body studios are highly rated in your mother’s area.  Many studios offer packages of 10 or more classes. If you can’t find a mind-body studio located near your mom, you can always opt to purchase a DVD and accessory kit that she could use at home.  Here are a couple all-in-one packages to consider:
   • Yoga: The FIRM The Wave Kit (The Wave + Yoga Mat + 4 Workout DVD’s + Bonus Items) by Gaiam
   • Pilates: Bodytrends Complete Pilates Core Conditioning Solution Kit with Ball, DVD, Fitness tube, Pump and Mat
   • Qigong: The Essential Qigong Training Course: 100 Days to Increase Energy, Physical Health and Spiritual Well-Being
   • Tai Chi: Tai Chi Beginners Kit
3. A Healthy Library: Help your mom stay up-to-date with books that help her create a well-balanced, healthy lifestyle. Make it a holistic gift by purchasing books that cover various topics of wellness, such as nutrition, fitness and mental well being. Here are a few to consider:
• “GET REAL” and STOP Dieting!: Even if your mom knows what she should be doing to eat healthy, it isn’t always easy to put it into practice.  “GET REAL” teaches readers five of the most important rules to eat healthy, but even more importantly, provides a robust toolkit for individuals to put them into practice, including: 40 recipes that are well balanced and easy to prepare, no-fail grocery lists, a guide on reading nutrition labels, healthy substitutions for unhealthy ingredients, healthy portion sizes with a visual guide and more. (Purchase “GET REAL”)
• 90-Second Fitness Solution: Strength training is an important part of a fitness program, especially as women get older.  Help mom to build some muscle while strengthening her bones with this easy guide on introducing strength training into one’s fitness regimen.  The program also includes exercises that can be done without any equipment, making it doable at home. (Purchase The 90-Second Fitness Solution)
• Solemate: Master the Art of Aloneness and Transform Your Life: Whether your mom is happy in her marriage or not, this book helps individuals to understand their true self, their needs and what makes them happy. It is a great book to inspire your mom to find happiness from within, to nurture self-love, to reach her goals and her aspirations, and to conquer her fears in doing so.  (Purchase Solemate: Master the Art of Aloneness and Transform Your Life)

How do you plan on celebrating Mother’s Day? Would you like to give mom the gift of health?

1. Rewarding: When we create and grow things ourselves, there is a huge sense of accomplishment and pride that one feels.  It is much more gratifying to eat the food that you grow and raise yourself then if you buy it at a store.
2. Organic at Home: When you grow your own vegetables, you choose the methods of how you grow them. You get to decide if you want to use chemicals, pesticides and synthetic fertilizers or if you would rather grow them organically. Since you make the decisions of how you will grow your garden, you know what you are really getting.  It is the safest and most transparent farming you can get.
3. Cost Savings: Let’s face it: Good produce can add up on the grocery bill.  Growing your own veggies and fruit, however, can save tons of money!
4. Increased Intake of Micro-nutrients: Granted, you can only grow the fruits and vegetables that will do well in your local region, but for the most part, you can grow what YOU like and what you will enjoy the most.  Choose the vegetables (and fruit) that you love and know you’ll be most inclined to eat. Doing so will up your intake of important vitamins and minerals that your body needs.
5. Taste: Fresh vegetables and fruit from a home garden ALWAYS taste better than produce you buy in the store.
6. More Meals at Home: When you have delicious fresh fruit and vegetables right in your own backyard, you’ll be more inspired to cook and dine at home using the wonderful vegetables and fruit in your garden.  Cooking at home will save you money, give you time to bond with your family and create wonderful memories together.  Further, you can cook healthier meals than if you were to eat out at restaurants.
7. Your Children Will Like their Vegetables: Get your kids involved in the planting, growing and picking the produce from your garden. Doing so will give them a sense of accomplishment and pride for the work that they put into it. The great benefit of this is that they will gain an appreciation for the food that they work so hard to grow, making them more likely to try and like it.  You might even want to assign a specific portion of the garden to them, giving them full responsibility for its success.

Have you planted a vegetable garden? What do you love about it?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Refined Sugar and Sweetened Foods. Avoid foods with refined sugars as well as high fructose and regular corn syrups.  Candy, soda, syrup, jelly, cookies and baked goods are on the “avoid list.”  Instead, eat foods that are naturally sweet or sweetened with fruit or 100-percent fruit juice.  You can also use natural sweeteners, such as honey or pure maple syrup.
2. White Flour, Refined Flour, Enriched Flour. Avoid eating bread, cereal or grain products that have been processed, refined or bleached, e.g., those that use white flour, refined flour or enriched flour.  During the milling process, refined flour loses key vitamins and nutrients in the germ and bran.  As a result, manufacturers will enrich flours by adding certain B vitamins and iron back into the flour after processing.  Fiber (an important nutrient), however, is not added back to enriched flour. Instead, look for those grains that are whole.
3. Packaged Foods with “Un-Whole” Ingredients. Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet.  If you do choose something that has been manufactured or processed (anything canned, packaged, etc.) try to avoid those that contain ingredients you don’t recognize or that you know to be especially unhealthy.
4. Diet Foods. Diet foods are lower caloric versions of their high-calorie cousins, made by reducing the sugar and/or fat content.  Reduced sugar foods and beverages are often loaded with highly-processed, chemically-derived sugar substitutes; reduced fat foods usually have a lot of added sugars.  Both options require additives and processing that are best avoided.
5. Fried Foods. Fried foods, especially those that are packaged or come from fast food restaurants, more often than not, contain saturated and trans fats.  These fats have been linked to disease and other health problems.
6. Fast Foods. As upsetting as this may be, fast foods are, by all means, the worst of the worst offenders.  Most are mass produced, processed and filled with preservatives, artificial flavorings, colorings and other additives.  Furthermore, fast food restaurants tend to use ingredients of lesser quality combined with unhealthy fats.

Make this spring your healthiest yet! What do you plan on cutting out in order to spring clean your diet?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Negativity is all around us and doesn’t always present itself in an obvious way. Is a matter of fact, there are three sources from which negativity usually breeds: Negativity in your relationships, negativity within yourself and negativity within your environment.  Whether you are receiving it from one or all sources, here are some things you can do to reduce the negativity in your life:

Negativity in Your Relationships

1. Minimize Toxic Relationships. You all have heard me say this before: Remove toxicity from your life.  Toxic relationships often come hand-in-hand with negativity.  If an individual makes you feel bad about yourself, what you do, how you are, then the person is toxic.  Toxic people often make others feel badly in order to feel better about themselves.  Unfortunately,  these individuals can be family, making it difficult to completely remove them from your life.  In these cases, minimize the time you spend with them and work on cultivating healthier, happier relationships.
2. Set Clear Boundaries. Set boundaries with the negative people in your life. If they cross a line and they go too far with their commentary, then let them know that although you love them and care for them, their negativity isn’t welcome.  Explain to them that if they can’t be positive or respectful, then you can’t be around them.
3. Find Positive People. The more you surround yourself with positive, high energy people, the less room you have for those who are negative.  Have you ever had a friend who made you feel special, gave you more confidence, even made you feel empowered?  This is the type of person who brings positivity into your life.

Negativity within Yourself

1. Focus on the Whats and Not the What ifs. Many of us let fear and anxiety impair our ability to move forward and achieve the things that will bring happiness into our lives.  Negativity feeds on fear and anxiety.  As a result, focus on the things you want to do and imagine yourself doing them.  Push out the fear and the anxiety and instead, imagine the positive feelings and happiness you’ll get from doing the things you want to do.
2. Meditate. Meditation can come in many forms.  You can meditate through more traditional formats such as yoga or deep breathing, or just by carving in some “alone” time by yourself.  The goal here is to spend some time on a daily basis, clearing your mind, ridding it of negative thoughts and refocusing it on those that are positive.
3. Do What You Love. Enjoying the things you love allows you to feel positive, happy and joyful. When we do things that feel good and that bring us happiness, we disengage negativity.
4. Think Positively. Although I’m not that well versed in the “law of attraction,” there is a lot of truth to being the master of your own destiny. You may have heard the saying, “positive thoughts beget positive results.”  The more negatively we think, the more negative things will happen. However, the more positive we are and the more we believe in ourselves, the more positive things will come our way.

Negativity within Your Environment

1. Love What You Do and Where You Do it. Granted, when times are tough, we may not have the luxury of being too picky in this area.  But, when we work with people who are negative, it can be draining.  Further, if the morale of the company is really low, your work environment can have a tremendously negative impact on you and your overall outlook. If this is the case, look for a new job and seek out a company that is known for having a healthy, positive culture.  There may even be an opportunity in another department within your existing company.
2. Love Where You Live. Our neighborhood can have a big impact on our outlook. Whether something distasteful has happened in your community or you just don’t get positive vibes from your neighbors, it may be time to move.
3. Get Involved. Get involved in your local community. Do some charity work. Get involved with a non-profit. Be a big brother or sister. Getting involved in philanthropic programs makes a positive impact on the world around you, ultimately making you feel positive about yourself and about life.

Don’t let negativity bring you down. Make it a thing of the past and see how positive life can be! Have you conquered negatively recently? What did you have to do?

Solemate: Master the Art of Aloneness and Transform Your Life

I have to be completely honest, I’m biased in writing this review.  Lauren Mackler was my career coach and instrumental in inspiring me to start Sheer Balance.  So when it came to reviewing her book, I was sold even before I had my very own signed copy in hand. Although I never hired Lauren as a life coach, Lauren’s methodologies and approach as a career coach were sound, practical and results oriented. After reading Solemate, I can honestly attest that the same holds true for her approach to life coaching.

While many of Lauren’s contemporaries and colleagues fall into the “Law of Attraction” arena, which for some of us seems way to ambiguous, dreamy and borderline “hoo-haey,” Lauren’s approach to finding happiness is packaged neatly into a step-by-step process that is commonsensical, relevant and real.  She has created a road-map that has real destinations with real purpose. In short, it is easy to understand why her process works and why anyone, no matter their life experiences, can adopt her philosophy and her teachings. Solemate is the perfect book for anyone at any age…single or not…looking to find more happiness, purpose and overall mental well-being.

After delivering 12-week intensive workshops called Mastering the Art of Aloneness, Lauren had a strong passion for extending her reach and thus, Solemate was born.  Lauren takes the reader through a process of reclaiming one’s wholeness within themselves, rather than looking externally to feel a sense of completeness and well-being. She helps the reader discover who they really are, deep down, by uncovering the various layers of life conditioning. She then helps us to liberate our true selves to live the life we want. Here are some of my favorite pieces that she discusses:

1. Family Systems: Lauren helps us examine our family and its influence on our development, our ability to be whole, our perceptions and how all of this may or may not have limited our ability to seek a natural, healthy balance.
2. Fear: The limitations we put on ourselves as a result of fear…whether the fear is of failure, of being alone, you name it…can have a detrimental impact on our ability to find happiness and success.  Lauren provides us with five steps to managing fear so that we can move beyond it into a better place.
3. Deliberate vs. Default Living: I like to akin this to active vs. auto-pilot.  We often go through life…going through the motions.  Lauren helps us get past the day-to-day default and move into a more active, deliberate, seize the day type of mindset.
4. Wholeness: We often seek the company of others to “complete” ourselves.  But, in reality, we never can fully complete ourselves through someone else.  Lauren teaches us how to reclaim our own wholeness so that we can live more completely, without relying or depending on others to make us so.

Whether you are married, single, divorced, widowed or looking for love, Lauren Mackler’s Solemate will provide you with a new, healthy-minded approach to create the life you desire.  She helps us to get passed the idea that “aloneness” is being “alone” and instead gives us the tools and a “road-map” for gaining mastery of our own lives.

Purchase Solemate: Master the Art of Aloneness and Transform Your Life Now!

To avoid bathing suit “butt ooze” you want to firm, tone and lift the muscles to give your behind a nice shape.   These are my three favorite exercises for toning and lifting your butt:

Butt Blaster: Floor Kick Backs

Butt Blaster: Side Leg Lifts & Bends

Butt Blaster: 90 Degree Lifts

Salt, also known as sodium, is essential to our health and well being when consumed in the right amount.  It is instrumental in:

• Maintaining the right balance of fluids in your body
• Transmitting nerve impulses
• Influencing the contraction and relaxation of muscles

Too much sodium, however, can contribute to health problems – namely high blood pressure – which can lead to cardiovascular disease and kidney disease.  As a result, it is best to keep consumption to no more than 1,500 to 2,400 milligrams (mg) a day for healthy adults.  The lower your sodium intake, the more beneficial it is to your blood pressure.

It is important to note that sodium is found in both table salt, and in processed and packaged foods.  Is a matter of fact, much of the salt we consume is found in pre-packaged foods.  So, it is best to watch your intake of both.  In order to lower or minimize consumption, follow these tips:

1. Read Nutrition Labels: Salt comes in many forms and it is important to understand the different ways it can be listed on ingredient lists.  MSG, baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate all represent sodium. Further, choose foods that tend to represent less than 15% of your total daily intake of sodium.
2. Purchasing Foods: When possible, choose fresh, whole foods.  Whole foods do not contain any added salt or sodium.  If, however,  you do purchase foods that are canned, processed or packaged, always look for low-sodium or low-salt options. Also, try to cut out pre-mixed or prepared foods such as sauces, frozen pizzas, frozen dinners, frozen foods in general…as they all tend to be high in sodium.
   Here are some specifics:
   • Vegetables: When buying veggies, make sure to buy them fresh as much as possible.  If you do buy your vegetables frozen, make sure to check the ingredients for any sodium or salt.
   • Meats: Whenever possible, buy only fresh meat, fish or poultry. Processed and canned meats tend to have a lot of salt or sodium. Also, avoid cured and smoked meats.
   • Cold-Cuts: Cold-cuts are notorious for being high in sodium or salt.  If you purchase cold-cuts always opt for those varieties that are low in sodium.
   • Canned Soups: Buy and consume canned soups, broths or bouillon sparingly.  Try making your own.
   • Nuts: Avoid salted nuts and instead, opt for those that are unsalted.
   • Salad Dressings and Condiments: Many condiments and dressings are high in sodium.  Some of the worst offenders include soy sauce, teriyaki, barbecue and ketchup.As a result, try making your own or using those that are lower in sodium.
3. Cooking:
   • Get Spicy: Experiment with spices other than salt for flavoring meals and dishes.  Pepper, curry, paprika, oregano, parsley, thyme, rosemary all give dishes wonderful flavor.
   • Using Salt: If you need to salt while cooking, add the salt at the end; you will need to add much less. The longer food cooks, the more salty flavor is diluted.  Salting food at the end, however, allows the salt flavor to be the top layer.
   • Cookbooks: Try low-sodium cookbooks to help you cook with less salt.  Some to try include:
     • The No-Salt, Lowest-Sodium International Cookbook
     • American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet
     • The No-Salt, Lowest-Sodium Cookbook

Remember, you can retrain your taste buds.  Cutting out salt, little by little will allow you to get used to the flavor of having less salt and as a result, will help your body crave less salt.

Do you know how much salt and sodium you are getting in your diet?  Have you tried cutting back?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Although there are some brands that I hugely advocate for, there are many more that border on outright unhealthy and “scary.”  Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet. It is always preferable to choose products that have only a handful of ingredients, all of which should be recognizable.  One test to know whether an ingredient is healthy is to ask yourself whether your grandmother would recognize it.  If not, there is a good chance the ingredient is less natural food and more man-made chemical.  Another good test is whether or not you can easily pronounce the ingredient.  If you feel like you need a science degree to pronounce it properly, chances are the ingredient is worth avoiding.

If you do have to resort to a processed food for a snack or dinner (anything canned, packaged, etc.), try to avoid those that contain the ingredients listed in the following chart.  Although this isn’t an exhaustive list, these ingredients are some of the most highly processed and least healthy of all:

Have you checked your ingredient lists recently? Do they contain any of the above? Have you tried cutting some of these ingredients out?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

When we crave sugar beyond normal, healthy levels, it can be due to a variety of factors.  The most obvious and well understood reason is that we become used to a certain amount of sugar in our systems and when that amount is low, we naturally crave the sugar we aren’t getting.  But, our cravings can also be a result of other factors as well.  The following causes have nothing to do with food, but rather, have to do with our lifestyle.

1. Stress, Exhaustion and Sleep Deprivation: Some of us crave sugar due to adrenal fatigue or low adrenal function.  The adrenal glands secrete chemicals that provide us with energy.  However, stress, lack of sleep or insomnia can disrupt the function of these glands and cause exhaustion.  When this happens, your body looks to other sources for energy…and most often, sugar provides us with a dose at a very fast pace.  Feeding our need for energy with sugar, however, boosts our energy levels for a very short duration and can often lead to a major sugar crash…resulting in our need for another boost…which often leads us back to sugar for more energy.  As you can imagine this becomes a never ending cycle.What you can do: Make sure you are managing your stress levels, getting enough sleep and giving yourself some “alone” or “you” time.  Build in at least a half-hour a day of relaxation time…even if it means taking a break at lunch to do so.  And aim for 7 hours of sleep at a minimum.  If you have difficulty sleeping, consider taking an over-the-counter sleep aid for a night or two until you get back on track.  If the problem is more serious, discuss options with your doctor.
2. Lack of Activity: When we are sedentary and don’t get enough activity, we can feel sluggish.  Staying active and getting regular physical activity can help us reduce sugar cravings and even change them to more healthy cravings.  For one, it keeps our bodies oxygenated and energized, but we also release hormones that provide us with a feeling of well-being.  Additionally, staying active helps you to reduce tension and stress…both of which affect proper adrenal function as we mentioned before.  Finally, physical activity helps to stabilize our blood sugar levels.  What you can do: If getting to the gym is a challenge, try taking a walk every day for at least 30 minutes.  This doesn’t have to be all at once.  You can take three 10 minute walks.  Also, when you feel a sugar craving come on, try taking a walk before giving into it.  The activity might be what your body is really looking for.
3. Dehydration: Lack of hydration can cause us to feel hungry and even feed into our sugar cravings.  What you can do: If you feel like you are craving something sweet, have a big glass of water and see what happens.  If your craving subsides, there is a good chance you were dehydrated.  Ideally, your weight, divided by 2 equals the amount of water in ounces you should be consuming in a day.  So, if you are 150 pounds, you should be having 75 ounces of water a day. If you are 120 pounds, you should be consuming 60 ounces a day in water.

Have you found that any of these factors cause you to crave sugar?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Luckily, the media outlet I was working with deeply respected me and valued my sincerity and ethics, and everything worked out in the end.  But more importantly, it felt good to have made the right decision and to see the benefit of doing so.

Life can hand us some difficult situations which can cause us to feel torn about making a decision that is the “right one” versus the “unethical one.”  Further, when you are faced with a difficult situation, the right answer may not always be very popular.  But, as the saying implies, the “right thing to do” is almost always the right thing to do.  Next time you are confronted with an ethical dilemma, use these “tests” during the decision process and the ethical decision may become much more apparent:

1. Can You Look Yourself in the Mirror?: You have to be able to live with yourself and your actions. If you know that you can wake up the next day and look yourself in the mirror and feel content with what you have done, you are making the right decision.  If you think you’ll feel a little embarrassed, ashamed, unsure or regretful, then you are probably making a bad decision.
2. Trust Your Gut: The old intuition tactic is tried and true.  Very few of us lack a conscience or don’t carry guilt or remorse from doing something wrong or “unethical.” Healthy-minded human-beings have the ability to decipher right from wrong, and when something doesn’t sit well or seems questionable, it is most likely because intuition and the gut know better.
3. The Grandmother Test: Whether or not we grew up knowing our grandparents, we all have a general belief that our elders are wiser and “know better.”  We tend to want to please our family, show our best qualities and make them proud. When making a decision, think about whether your grandmother or a family member you respect would “approve.”  If you think they would disapprove, there is a good chance it isn’t a good decision.
4. Physical Test: When we make good decisions that are ethical, we are at peace.  It is only when we make poor decisions which we know are unethical do we suffer physical stress.  Some symptoms may be a sick stomach, a headache or even chest pains.  Good decisions allow our minds and our bodies to relax.
5. Sleep Test: Don’t ever estimate the ability to get a good night sleep.  When we live ethically and feel good about how we live our lives and the choices we make, sleep is much easier.  When we make bad choices, they keep us up at night.  They eat away at us and they make it difficult to be at peace.  Think about whether or not you will lie awake at night worrying about your decision.  If you tense up just thinking about it, you probably have your answer!

How do you ensure your decisions are ethical?  Have you had to make difficult or unpopular decisions?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

How it Works: The Magic Bullet comes with a power base, short and tall Bullet cups and two blades – a cross blade and a flat blade.  To use the Bullet, you put the contents into a Bullet cup, twist on the appropriate blade and insert the cup/blade combination blade-side down into the base.  To blend ingredients into a smooth texture, you press down on the cup, twist and lock the cup into place.  To pulse or chop, you press down on the cup without it locking.

1. Convenience: The Magic Bullet is quick and easy to use.  My smoothies and shakes take no more than 2 minutes.  Further, you blend your shake in the cup you drink out of, requiring no messy transfers from blender to drinking glass. The cups are both microwave-safe and dishwasher-safe.  One drawback, however, is that if you are interested in making more than one or two servings, it isn’t a good way to go.  The blending cups make about 16 to 20 liquid ounces.
2. Size and Storage: The power base is four inches wide and six-and-a-half inches tall.  It stores easily in any kitchen cabinet or if you use it often enough, takes up less space on your counter than a coffee pot.  I store the cups and blades in the same cabinet as my glassware.
3. Versatility: The Magic Bullet does not come with different speeds. Additionally, there are no on/off switches. All you do is press down on the cup to make the Bullet work.  It has two blades: The cross-blade, which is meant for chopping, grating and blending, and the flat blade, which is meant for grinding harder foods.  In order to coarsely “chop” foods, you have to practice the pulse feature.  I think the Bullet is best for recipes that require completely blending ingredients or for finely chopping.  The Magic Bullet is especially great for dips, iced-beverages, shakes, sauces, mousse, smoothies and spreads.
4. Cost: The best part of the Magic Bullet is that it is extremely economical.  On Amazon, you can purchase the Magic Bullet 17-Piece Express Mixing Set for less than $40.

I highly recommend the Magic Bullet for its ease of use, size, speed and quality blending.  If you are like me and enjoy protein shakes and blended drinks…or if you like to entertain and are constantly making dips, sauces and spreads, Magic Bullet will be a great addition to your kitchen gadgets!

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

One of my recent episodes of The Healthy Living Show covered the realities of childhood obesity. During the show, I interviewed Dr. Joanna Dolgoff – pediatrician and author of Red Light, Green Light, Eat Right: The Food Solution That Lets Kids Be Kids.  Not only did she reaffirm that childhood obesity is a problem today, but she drove home the point that the numbers of today represent a generation that will be in bigger crisis tomorrow.

1. Exponential Increases: According to the Centers for Disease Control and Prevention, 16 percent of children between the ages of 6 and 19 – which equates to over 9 million children – are overweight or obese — a number that has tripled since 1980. Further, the Centers for Disease Control and Prevention estimate that over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.
2. Higher Risk for Obesity: Overweight adolescents have a 70 percent chance of becoming overweight or obese adults. This increases to 80 percent if one or more parent is overweight or obese. (United States Department of Health and Human Services).
3. Increased Risk of Type 2 Diabetes: According to a report from the Institute of Medicine, 30 percent of boys and 40 percent of girls born in the United States in 2000 have a lifetime risk of being diagnosed with Type 2 diabetes. In case reports limited to the 1990s, Type 2 diabetes accounted for 8 to 45 percent of all new pediatric cases of diabetes, in contrast with fewer than 4 percent before the 1990s. (“Preventing Childhood Obesity: Health in the Balance, 2005,” Institute of Medicine.)
4. Early Risk of Heart Disease: In a population-based sample, approximately 60 percent of obese children aged 5 to 10 years had at least one cardiovascular disease risk factor, such as elevated total cholesterol, triglycerides, insulin or blood pressure, and 25 percent had two or more risk factors.
5. Life Expectancy: Probably the most disturbing prediction is that today’s children may have a lower life expectancy than their parents, resulting in an effect equal to that of all cancers combined.

Obesity in general is an issue we need to address, but even more importantly, childhood obesity needs to be addressed.  To do so, we need to emphasize the importance of health education in our schools, provide healthier school lunch options, encourage our children to be active and take an active role in helping them understand the benefits of living a healthy lifestyle.  Also, government needs to stop subsidizing unhealthy foods and start subsidizing those that are healthy to encourage parents to choose healthier foods that are also cost-effective.  Most importantly, we need to lead by example.

Does childhood obesity concern you?  What are you doing to help combat this “epidemic?”

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Unfortunately, many products contain both whole grains AND refined grains. And, due to clever marketing strategies, many companies will make claims that their products are whole-grain when often they contain only a very small percentage. So, how can you be sure a product is really made with whole grains? Luckily, the Whole Grains Council (WGC) has stepped in to help consumers with that exact question.

As a minimum, it is recommended that you consume 48 grams of whole grain ingredients per day, with one serving established as 16 grams. This means you should be getting a minimum of 3 servings of whole-grains a day…with 16 grams of whole-grains equaling a serving. Note that whole grains and carbohydrates do not necessarily mean the same thing. In order to find out what is and isn’t a whole-grain product, use one of these methods:

1. Whole Grain Stamps. Look for one of the two labels shown to the right on packaged products. In 2005, the WGC initiated two stamps to help consumers find products containing whole grains. The “Basic Whole Grain Stamp” on the left is used to identify those products that contain at least eight grams of whole grains per serving. The “100% Whole Grain Stamp,” on the right, is applied to products that are made with 100 percent whole grains and provide one serving or more (at least 16 grams) of whole grains per serving.  Understand, however, that food products that contain the “Basic Stamp” may contain some extra bran, germ, or refined flour, while the “100% Stamp” means that ALL of the grains in the product are whole.
2. Ingredients to Enjoy. If a food doesn’t have a WGC stamp, look to see if it contains 100 percent whole wheat, brown rice, oats, oatmeal or wheat berries…or lists a whole grain or stone-ground whole grain in the ingredient list.
3. Ingredients to Avoid. Steer clear of those foods that contain degerminated bran, wheat germ or enriched flour. And those products that contain wheat flour, semolina, durum wheat, organic flour or multigrain may or may not provide whole grains and, as a result, might be best if avoided.

Here is a chart published by The Whole Grains Council that gives you more insight into specific ingredients.

When in doubt, buy products with the WGC stamps: They are the best indicators of exactly how whole the products are…which takes the guesswork out of the selection process.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Moji recently sent me their Moji Knee product* – an icing and compression product in one – to try.  Desperate to find a new and convenient way to ice my knee, I was happy to give the product a trial run.

What it is: Moji is a two-piece product which incorporates a Moji Compression Wrap and Moji Cold Cell.  The Compression Wrap acts like a soft fabric knee brace that  holds the Cold Cell in place so that you can effectively ice your knee without necessarily needing to sit still for the full 20 minutes.  The Cold Cell can remain in the freezer until you’re ready to use it, and remains cold for the typical recommended 20-minute icing protocol.

Here’s my take on the product:

1. Convenience: Moji is extremely convenient.  The Cold Cell goes into the freezer and is ready whenever you are.  You can also take the Cold Cell with you in a cooler for on-the-go icing.  Further, the Compression Wrap eliminates the need for towels, plastic bags or something to hold the Cold Cell into place.
2. Comfort: With the my approach, I’d find that the icepack wouldn’t conform to my knee or that certain parts of the knee would get TOO much exposure, while others didn’t get enough.  The whole process was awkward and cumbersome.  Moji, however, wraps around your knee and is designed to work with the shape of your knee so that you have the ability to move freely, yet cover all the whole knee properly. The Compression Wrap is made with Polartec fabric which allows you to compress the knee WHILE icing, and allows you to adjust the amount of pressure so that it is comfortable.  Further, Moji Knee comes in three different sizes, ensuring that you get a proper fit.
3. Messiness: Moji is completely contained, meaning no leaks or condensation on the couch or cat.  You also don’t have to make ice.
4. Effectiveness: Because of Moji’s two piece system, the Cold Cell is held in place for more effective and targeted icing.  Further, the Compression Wrap makes it easy to effectively put the right amount of pressure on the area, making the whole process more effective.

In short, if you tend to have knee pain and are tired of the old fashioned ice-in-a-bag or other methods that are less than optimal, I highly recommend you give Moji a try.  You can purchase Moji Knee on Amazon.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

* Moji Knee was provided to Sheer Balance for review purposes.

The good news is that self-confidence can be built, and the more you do so, the more successful you’ll be.  Self-confidence, however, comes from several different areas of life…and as a result, it is important to build it holistically:

Get Mental. Self-confidence starts with the mind.  Positive thinking begets positive results…and the kinder you are to yourself, the happier you’ll be.

1. Acknowledge Your Accomplishments: Think about your life and what you have accomplished thus far.  Maybe you have earned your degree.  Maybe you were promoted.  Maybe you had a baby.  Acknowledge and write down the things you are proud of having achieved.  Don’t think about what others think of your accomplishments, but instead, think of what makes YOU proud.  Maintain this list throughout your life and review it every so often to remind yourself of the things you have achieved.
2. Focus on Your Strengths: Take a look at the kind of person you are and think about your strengths.  Maybe you are a good listener and are especially thoughtful.  Maybe you are hard working.  Maybe you volunteer.  List out your strengths and the characteristics you love about yourself.  Again, refer to this list every so often to remind yourself of the wonderful qualities you possess.  A great book to help you discover your strengths (if you can’t see them yourself), is Strengths Finder 2.0 by Tom Rath.
3. Be Positive and Suppress Negativity. Although the affirmation era may have gone overboard, it did have some merit.  Negativity breeds more negativity.  When you start to think negatively about yourself, a situation or another person, stop yourself and instead, find something positive on which to focus.  Staying mentally positive will help you to be outwardly positive.  Further, the more you think positively, the more you will act so.

Get Physical. Although this may sound superficial, the more you take care of yourself…your appearance, your health, your body…the better you will feel.  Here are some things to think about.

1. Exercise. As a high school student, I wasn’t very athletic.  However, in college, I became very active and started exercising regularly.  I saw a huge improvement in my self-confidence.  I felt better about myself…and felt like I looked better too.  If you’re out of shape, it is more likely you’ll feel insecure, unattractive, and less energetic.  Exercising will help you to feel energized and more positive.  Further, you’ll release endorphins, which are “happy hormones” which will help with the mental side of self-confidence.
2. Take Pride in the Way You Look. Taking care in the way you dress and your outward appearance can have a tremendous impact.  You’re probably the most critical of yourself, and so, when you don’t look good, it changes the way you feel about yourself, and as a result, the way you come across to others.  Regularly showering, shaving, wearing nice and/or clean clothes and grooming oneself is instrumental to feeling good about oneself.
3. Take Yoga or Pilates. If you are tight on a budget, buy a DVD and practice yoga or pilates at home.  Why?  Because both of these modalities can do wonders for your posture and inner peace.  Good posture sends yourself and others a message that you are self-confident, alert and empowered.  However, those with bad posture come off lacking in confidence and unsure of themselves.

Get Personal.

1. Make Eye-Contact. Making eye contact can be challenging when you lack confidence.  The more you do it, however, the easier it gets.  Eye-contact sends others a message that you are comfortable with yourself and with connecting with them.  As a result, they feel more comfortable and confident around you…inevitably feeding into your own self-confidence.
2. Smile. Although there are times when smiling seems way to difficult, forcing yourself to smile can help you break through some of the most uneasy of times and feel more self-confident.  Further, smiling at others elicits a smile back, sending you positive reinforcement along the way.
3. Be Complimentary. Paying others compliments not only makes them feel good about themselves, but will also make you feel good for doing so.  Instead of finding fault with others (which is often a result of our finding fault with ourselves) find the good in others, which will also allow us to see the good in ourselves.

How is your self-confidence?  What do you do to build your own?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Today, the idea of a Fruit Roll-up isn’t nearly as appetizing.  First, I’d much rather eat a whole piece of fruit to get the fiber and nutrients.  And second, Fruit Roll-Ups, contrary to popular belief, are not all that healthy.  Recently, I was sent a snack by the Stretch Island Fruit Company.  They sent their line of Fruit Strips which look similar to fruit roll-ups.  Of course, I immediately looked at the ingredient list and Nutrition Facts.  I rarely will try a food unless I think they are made with quality ingredients.  I liked what I saw, so I ripped open the Summer Strawberry flavored strip.  I loved it.

If you are currently buying Fruit Roll-Ups for your kids, I highly suggest that you switch immediately.  Here’s a comparison:

Using this chart, it is pretty easy to see that there is no contest when it comes to which product is better for you or your kid.  Now granted, I did not try to play with my Stretch Island strip, but I think the benefits outweigh the fun.  Stretch Island snacks taste a heck of a lot more like fruit than the traditional Roll-up.  And, Fruit Roll-Ups contain added sugars, refined and processed oils, preservatives and dyes, while Stretch Island Fruit Strips don’t.  If you are interested in purchasing Stretch Island Fruit Company products, you can easily find them here on Amazon.

Have you tried these?  What did you think?

Our relationships are vital to our mental well-being.  However, toxic relationships can really do a number on our happiness and outlook on life.  As a result, it is important to look for individuals who possess qualities that allow for healthy relationships.  Although once again, not an exhaustive list, the qualities listed below are those that should be at the very heart of a healthy relationship.  And, just as you would expect your friend, family member or loved one to display these qualities, it is just as important to reciprocate.

1. Loyalty: Whether its in friendships or in family, loyalty is truly important to maintain a healthy relationship. All of us are guilty, at one time or another, of making mistakes, having ups and downs, and even displaying some behavior that we may not always be proud of.  When we find friends or loved ones who can forgive us and stand by us…even during our worst moments…we should be especially grateful.  That said, loyalty should never be taken for granted and we should always be deeply appreciative when it comes our way.
2. Respectful: I once knew an individual who was very opinionated about political topics.  She would talk down to people who disagreed with her and would be very disrespectful.  Not only did she make people feel stomped on, but she left many disinterested in friendship. Treating others with kindness and the respect they deserve is important in gaining the respect that WE desire.  It never feels good to be taken for granted, judged or used and it doesn’t feel good to be talked down to or treated rudely or inappropriately.  There will be times that we may not always have full agreement with our friends or loved ones, but respecting them along the way is a must.
3. Unconditionally There: There is nothing worse than having someone always resurface in your life when they are in need, are looking for something or need a favor. In a culture of “you scratch my back, and I’ll scratch yours,” it is somewhat rare to find those “who just scratch your back,” period.  Finding individuals who want you in their lives just because…and not because they want something in return is refreshing and worth holding on to. Those who are generous of heart are to be treasured!
4. Trustworthy: I worked with a woman once who, within my first week on the job, felt the need to tell me all of the intimate details of the various extra-marital affairs that had occurred with the management of the firm. She was supposedly friends with these people and I have no doubt, was told this information in the most strictest of confidences.  How she felt it was appropriate to divulge this information to a new-hire like me, I still have no idea.  But, it was her nature to gossip about everyone and everything.  If you share something in confidence, you should be able to trust that the information will remain that way.
5. A Genuine Sounding Board: Taking a genuine interest in what others have to say and really listening to someone is important in developing solid relationships.  Letting go of the “me, me, me” and focusing on the other person not only makes the other person feel valued and appreciated, but they feel that they can really talk to someone who cares. Those who take the time to really listen to our thoughts and feelings, and then help us work through difficult times and situations, share our lives at a much deeper level than those who don’t.  These are individuals worth hanging on to.
6. Dependability: I had a friend who frequently would RSVP to small gatherings and then would never show.  They never explained…never brought it up…and never apologized.  Although this example is somewhat trivial, it still makes the point.  Obviously there are times when things come up that prevent individuals from following through on what they promise, but if a friend, co-worker or family member perpetually drops the ball, they may be sending you a message.  If a friend says they are going to do something or be somewhere, you should be able to count on them.  And, in reciprocation, they you.

What traits do you look for in a friend or partner?  Are your relationships healthy?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Fiber helps stabilize energy and sugar levels. Because fiber slows digestion, it also helps to slow absorption of sugars into the bloodstream.  Soluble fiber, specifically, delays the absorption of sugars and starch by dragging partly digested food through the intestine.  This keeps your blood sugar, insulin and energy levels more stable throughout the day.
2. Fiber fills you up. Fiber is a bulking agent that stays in the stomach longer, providing a greater sense of satisfaction between meals.  For instance, a slice of 100 percent whole grain bread is more filling than two slices of white bread.  Additionally, because fiber needs to be chewed thoroughly, it slows down the eating process.  This helps prevent overeating:  The brain has time to recognize that the stomach is full, which helps us eat less.
3. Fiber facilitates weight loss and maintenance. Fiber moves fat through our digestive system faster so that absorption is significantly reduced.
4. Fiber can reduce risk of disease. Soluble fiber helps lower blood cholesterol and glucose levels.  This, in turn, reduces the risk of diabetes, high cholesterol and heart disease.
5. Fiber helps maintain regularity. Fiber increases the movement of food through the digestive system.  While it increases bulk (weight and size), it is also a natural stool softener, which facilitates bowel movement.  As a result, fiber promotes regularity and helps avoid or eliminate constipation, hard stools, abdominal pain and “sluggish bowel” syndrome.

Simply put, the more whole vegetables, whole fruit and whole grains that you eat, the better.  All three types of naturally fibrous foods lose fiber content when processed.  As a result, focus on veggies, fruit and grains in their most natural, least processed form.   In order to get the recommended intake, aim to get an average of 2 grams of fiber per 100 calories that you ingest.  If getting your 25 to 35 grams is a challenge, you can always supplement with high-fiber foods, such as Gnu Flavor and Fiber Bars.

Are you getting enough fiber in your diet?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

1. Be Active: Staying active is tremendously beneficial to keeping your heart strong and healthy.  You might assume that this means hitting the gym every day for long protracted periods of time, but it only takes 30 minutes of activity each day to reduce risk of heart disease.   Regular activity helps the body stay strong and function properly.
2. Enjoy Healthy Fats: Consuming healthy fats, such as monounsaturated and polyunsaturated (specifically Omega-3s), while limiting unhealthy fats (saturated and trans fats) will help to boost your good cholesterol and reduce your overall cholesterol.  When you have high cholesterol, it can cause build up up in the walls of your arteries, which leads to heart disease.
3. Watch your Sugar and Salt Intake: Decreasing your sugar and salt intake can have a tremendous impact on your heart health.  Consuming too much sugar leads to high levels of sugar in your blood…a precursor to diabetes and heart disease.  Consuming to much salt (or sodium) can lead to high blood pressure, another precursor to heart disease.  Aim to have no more than 20 to 30 grams of added sugar and no more than 2,500mg of sodium per day.
   
4. Load up on Fiber: Consuming a minimum of 25 grams of fiber a day is a must for a healthy heart.  Although it is always advisable to get nutrients and fiber directly from food sources, such as vegetables, fruit and whole grains, there are times when consuming the daily recommended intake isn’t feasible.  In this case, eating high-fiber bars (such as GNU bars) is a great way to get a whopping dose.
5. Don’t Smoke: Smoking is a leading factor of heart disease.  Smoking increases blood pressure and increases the tendency for blood to clot.   As a result, if you smoke, seriously consider quitting or cutting back to diminish your risk.

How are you keeping your heart healthy?

So when I sat down to read her new book: Shovel It: Kick-Ass Advice to Turn Life’s Crap into the Peace and Happiness You Deserve, I had no doubt I’d be entertained.  As you might expect from reading the title of her book, Debbie gets right to the point.  And, when you don’t want to read through a lot of crap (pardon the pun) or fluff to get to the point, it is greatly appreciated.

Shovel It! is refreshingly honest and fun to read. Throughout the book, Debbie Robins harnesses life lessons from those we know from the media, film and entertainment industry.  Deepak Chopra, Sandra Bernhard, Julia Ormond, Rosanna Arquette and others share how to retrieve one’s balance, peace, and happiness when the “crap” hits the fan.   Debbie entertains us with seven “Crap-Shoveling” techniques to help us gain more control over our lives and turn life’s challenges into the peace and happiness each of us deserves.

My favorite technique she offers responds to the never-ending affirmation quest. The chapter entitled “One More Affirmation and I’ll Kill Myself” starts off with Debbie’s humorous look at her three favorites:   “I am one with the universe,” “I am seeing the perfection in all things,” and “I am open to receive the abundance.” She then offers up a technique to create REAL positivity in one’s life without repetitive and mindless chanting of affirmation after affirmation.  Instead, her wisdom is something we can really use…something that really works and can drive positive change.

If you are looking for some no-nonsense advice that will keep you laughing along the way, this is the book for you.  Each technique makes practical sense, is legitimately helpful and is short and sweet.  When you are looking for a little wake-up call, Shovel It! does the job.

BUY Shovel It! Now!

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Although eating a healthy diet helps your heart, dieting, including yo-yo dieting, fad diets, crash dieting and extreme cleansing (such as the Master Cleanse) can put a tremendous amount of stress on your heart and can even lead to heart disease. Here’s why:

1. Heart Function: Crash dieting can lead to conditions such as iron deficiency anemia, vitamin B12 deficiency, potassium and sodium deficiency as well as brittle bones due to calcium loss.  Deficiencies in sodium and potassium are especially dangerous because they are necessary in stabilizing heart, nerve and muscle function.  If you are especially deficient in these two nutrients, you could become at risk for a heart attack.
2. The Disappearing Heart: Many diets limit carbohydrates and calories, which are essential to providing your body with energy.   If your body doesn’t get enough energy through food sources, it will turn to muscle tissue as an energy source.  If your calorie and carbohydrate intake becomes low enough, your body will even begin to burn the muscle tissue of vital organs…potentially causing damage to your kidney, liver, brain and your heart, ultimately resulting in liver failure, kidney failure, and yes, heart attack or stroke.   Ensure you are getting a minimum of 1,200 calories a day with at least 40% – 60% of those calories from carbohydrates from whole fruit, whole vegetables and whole grains.
3. Slow and Steady Wins the Race: A study by the University of Michigan Health System found an increased risk of heart disease in women who have been on a crash diet or engaged in yo-yo dieting at least five times in their lifetime. Further, the risk may increase beginning with menopause.  Research also suggests rapid weight loss can slow your metabolism, leading to future weight gain, and deprive your body of essential nutrients. What’s more, many diets can weaken your immune system and increase your risk of dehydration, heart palpitations, and cardiac stress.

When it comes to safe weight loss and heart health, the best thing you can do is eat nutritious foods and weed out those that are unhealthy.  Healthy foods that are whole, high in Omega3s, fiber and mono-unsaturated fats, help protect the heart.  Also, don’t underestimate the power of staying active and getting enough sleep.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

In my interview with Dr. Alan Logan, Board-Certified Naturopathic Physician and faculty member of Harvard’s School of Continuing Medical Education, he agreed.  When it comes to getting nutrients, vitamins and minerals, he really believes that the priority should be in getting them from your diet, especially plant-based foods and whole grains.  However, when asked if there are any supplements worth taking, he conceded that given the typical American Diet, we could benefit from taking the following:

1. Multivitamin/mineral: A daily multivitamin/mineral supplement ensures you are getting all of the vitamins and minerals you need.  However, when certain vitamins are taken individually, they can actually be detrimental.  Multivitamins on the other hand work in a way that all the vitamins and minerals work together to deliver the most healthful benefits.  Taking isolated Vitamin A, Vitamin C, Vitamin E and any other antioxidant vitamins are considered detrimental and can have a pro-oxidative effect (something you don’t want).  As a result, it is recommended to take these together…as they act “like a symphony orchestra”…and are most beneficial.  Recommended Dosage: 1 multivitamin.  Look for those that don’t exceed the UL of Daily Dosages.  For a guide, look here for vitamins and here for minerals.
   A Brand to Try: One-A-Day Multivitamins
2. Vitamin D: Although a very limited amount of summer sun exposure on your skin can give you enough Vitamin D for as long as a few weeks, those of us who live in the north miss out a good portion of the year.  Further, sunscreen can block our ability to absorb vitamin D, as well.  Dr. Logan assures us that Vitamin D taken independently isn’t detrimental.  As a result, if you don’t live in a warm, sunny climate, it could be beneficial to supplement your diet with Vitamin D.  Recommended Dosage: 1,000 IU a day
   A Brand to Try: Nature Made Vitamin D 1,000 IU
3. Fish Oil: Omega3s are especially healthy and are found in fish and some plants.   Fish, however, are a better source than plants because the Omega3s found in plants are called “alpha linolenic” acids…which need to be converted by the liver into DHA to get the most benefit.  Our conversion rate to DHA is about 5 – 15 percent…not very high.  Most of the Omega3s found in fish, however, have already been converted by the fish themselves.  As a result, if you aren’t consuming fatty fish 3x a week minimum, you should consider supplementation.   If you are a vegan or vegetarian, you should look for plant based varieties (flax, walnut and others) and ensure you are getting enough Vitamin B6 and Vitamin B3, Folic Acid, Zinc and Selenium to maximize your conversion rate.  Recommended Dosage: 1 gram of EPA/DHA fish oil.
   A Brand to Try: Nordic Naturals Ultimate Omega-D3 1000 mg Soft Gels
4. Probiotics: If you are not consuming fermented foods, such as yogurt, on a regular basis, you may not be getting enough healthy bacteria into your system for proper digestion and health.  As a result, you may want to consider taking probiotics.  Now, it is important to mention that yogurt can be of low-quality…especially those that are North American varieties.  They are “like pudding” instead of yogurt, claims Dr. Logan.  Look for those yogurts that are pure and more natural.  Kephir is a beverage from Europe that is great, and Greek yogurt is also a much higher quality product.
   A brand to try: Nature’s Way – Primadophilus Optima

Remember, these are not substitutions for a healthy diet, but rather, SUPPLEMENTS.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

So, what do you put with your guacamole and salsa?  How do you get the flavor and taste, and not forgo the nutrition?   Food Should Taste Good may have found the answer:  Offering a variety of chip flavors, they are a company that seems to have mastered the concept that food tasting good should ALSO be good for you.  Their varieties are healthier versions of the standard classics, including potato and chive, lime, jalapeno, sweet potato and, believe it or not, chocolate.  These chips are wholesome, made with ingredients that even Grandma would recognize.  And, when it comes to fiber, they pack a decent punch per serving (2 – 4 grams).  Taste wise, these snacks are absolutely delicious and give you a much more robust flavor and feeling of satiation than your standard Lays.

My absolute favorite flavor is their Multigrain Tortilla Chips.  It contains heart-healthy flax, sunflower and sesame seeds, as well as oat fiber, brown rice and Quinoa (Personally, I’d like to rename it the “Super Chip”).  Don’t let these ingredients fool you…the healthy quotient doesn’t detract from their yumminess…if anything, it completely enhances it!

Buy Food Should Taste Good products on Amazon.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Although I loved the film and found it very enlightening, I took huge umbrage with a family of four who argued that eating healthy is too expensive and time consuming.  In the segment titled “The Dollar Menu,” the family orders dinner at a local fast-food drive-thru, purchasing $11.48 of burgers (5), chicken sandwiches (2) and soda (2 small sprites and 1 large Dr. Pepper).  The father has Type 2 Diabetes and spends $200 a month in medication.  Further, he may lose his job if his eyesight worsens due to his diabetes.

For the purposes of setting the stage, I’m not going to sugar coat this…neither the father or the mother looked to be under-nourished and although the older daughter seemed to have a healthy body weight, the youngest was definitely overweight.  Further, at the rate of the family’s eating habits, the youngest may very well be on her way to becoming obese or worse, a Type 2 Diabetic as well.

Needless to say, the family is OVER-nourished…and more specifically, over-nourished on junk.  5 burgers and 2 chicken sandwiches for 4 people?  They could be spending half of what they are spending on food if they ate less.  But, let’s focus on the real issue: These people truly believe that they can’t eat healthy because it is too expensive and too time consuming.

Cost

Let’s first tackle the cost issue.  Indulge my mathematics here…I want to prove a point:

Okay, so now we know that cost really isn’t an issue: $2 a meal for unhealthy food and $2 a meal for healthy food.  The cost isn’t the issue here, the quality is.

Time

Let’s now take a look at the issue of time.  Granted, during the week it seems that it is pretty difficult for this family to cook.  Fine.  I get it.  But, if someone seriously wants to eat healthy, they can figure it out.  Here are some ways to “fit it in” to a busy schedule:

• Cook big batches of food every Sunday so that it is ready made for you when you get home every night or for you to pack for lunch and/or dinner
• Eat healthy snacks during the day.  It takes NO time to make a piece of fruit, a yogurt, a handful of nuts, some carrots and hummus, etc.
• For breakfast, eat oatmeal, cereal, yogurt or anything else that doesn’t require a lot of time cooking

Look, I understand that people don’t always know what is healthy or understand how to shop for healthy food, but I get really frustrated by people who make excuses for why they can’t eat healthy when those excuses just don’t hold true.  If you want to eat healthy, then make it a priority and figure out how to do so.  Go to the supermarket and find out what food really costs.  Get the calculator out and start making comparisons.  You’ll be very surprised to learn that healthy food can be just as inexpensive as unhealthy food…if not more so when you factor in the potential cost of health care as a result of unhealthy choices.

Have you found a way to eat healthy economically?  Have you thought about the cost of eating unhealthy food and compared it to the savings of eating healthy?

When I was a freshman in college, I started taking aerobics classes.  Mind you, this was back in the day that the Reebok Step was the newest and most popular piece of equipment.  I really LOVED this one instructor who kicked my butt, yet had me coming back for more.  I loved her class and her style so much that she gave me the “I want to teach, too, bug.”   Suffice it to say, this woman and her classes kept me interested in exercise for years to come.   As a result, I want to impart some of my wisdom on finding an exercise class that will make you love exercising!:

1. The Instructor: The instructor is a crucial element to a good exercise class.  Without them, you could be lost.  However, not any or every instructor is worth blocking off an hour in your day.  Do your research.  Ask around your gym or the facility to find out which instructors people enjoy.  Find out when they teach and try their class.  If you don’t like them, move on and find another instructor to try.  Your instructor is there to motivate you and to teach you what you need to know to be safe and effective during your workout.
2. The Class Type: If you don’t like riding a bike, then chances are you are not going to enjoy a Spin class.  If you don’t like swimming, you very well may not like water aerobics.  Find a class that is inherently something you enjoy.  If you like to dance, seek out those classes that are centered around dance.  If you enjoy using the latest exercise gadgets, look for those classes that utilize equipment (such as rebounding or BodyPump).  The key to enjoying exercise is enjoying the activity you are doing.  Don’t force yourself to take a class just because other people like it or you hear it is the latest rage.  If you don’t like something or if you aren’t having fun, move on and try a different type of class until you find the ones you like most.
3. Schedule: You are a busy person with very little time to squeeze in exercise.  Look for classes that are convenient.  If they aren’t convenient or if they fall at a time that is difficult to schedule in, you most likely won’t go or you’ll be too distracted to put in the effort.   If, however, you feel that there is no good time to exercise, stop making excuses and start prioritizing yourself and your health.  Once you build in the time to exercise, you’ll start wanting to build the time in more.
4. Results: If you don’t feel like you got a good workout during a class, you may need to evaluate whether or not it is worth your time.  Different exercise classes have different purposes:  Some are geared towards an aerobic workout (hi-lo impactg aerobics or step), others towards balance and flexibility (yoga) and others to strength training (Body Pump).  Be mindful of class descriptions and what they promise.  If you don’t think the class delivered on the promise, it may be the instructor or it may be you.  If the instructor isn’t motivating you or pushing you to work hard, you may need to look for a different instructor.  If, however, you aren’t putting in a real effort, you may want to boost your intensity or find another instructor who may motivate you differently.

Enjoy what you do to stay active.  That is what will keep you wanting to do more of it!  What factors do you consider when you are looking for an exercise class?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Show YOUR Support: Wearing red will tell the world that you are supporting the American Heart Association’s goal to build awareness and urge women to take action to reduce their risk of heart disease.
2. Drive Awareness: Spread the word and tell friends and family about the big day.  If you can’t get others on board by this Friday, pick any day in February that you want to show your support collectively and wear red that day!
3. Save a Life: The Wear Red campaign has helped to raise millions of dollars over the last six years.  Those funds help women learn to live longer and stronger lives.  Each person who wears red is asked to donate $5 or more to support research and educational programs.  If your company doesn’t actively participate in “Wear Red Day,” you can contribute independently here: Donate!

Enter to Win our American Heart Month Giveaway!

Win 1 of 10 Gift Baskets from Nature’s Path and Sheer Balance, valued at over $100 each!  Enter here.

The Omnivore’s Dilemma: A Natural History of Four Meals.

In Defense of Food: An Eater’s Manifesto

In Defense of Food)

Let me preface this review with the fact that I am wholeheartedly a meat lover.  I am never going to be a vegetarian, a vegan or any other type of food eater that abstains from it.  Yet, at the same time, I’ve always pretended to not know where my meat comes from.  Why?  I ALSO am an animal lover.  Hence, my denial.  After reading The Omnivore’s Dilemma, however, I have become acutely aware that where my meat comes from is more important than I ever wanted to admit.

The Omnivore’s Dilemma isn’t so much a nutrition book as an investigation into our food supply: where it comes from, what it really is and why we need to be so darn aware of it all.   Half-way through the first chapter of the book, I found myself underlining passages, jotting notes and ear-marking pages…all with the hope of providing my readers with some “cliff-notes” of the thought provoking information shared. Before I knew it, I had almost every page underlined or folded over.  You could say there is a LOT of fascinating information.

Admittedly, the book is a long read (400 pages), but if you can get through the first part (the book is 3 parts), you’ll be too curious not to finish.

Pollan’s book is centered around three journeys to create a meal: the industrial way, the organic way and the hunter-gatherer way.

1. The Industrial Way: In short, this part of the book demonstrates how our food supply has become predominantly corn.  Yes, corn.  When we eat packaged foods…we are eating corn.   When we eat fast foods…we are eating corn.   And, maybe most surprisingly, when we eat beef…we are indeed…eating corn.  Although most familiar to us, this way of producing food is by far the most eye-opening and disturbing.  Pollan follows a bushel of corn from a a field in Iowa to its “ultimate destination in a fast-food meal.”  This is where we learn that the majority of beef we eat, is in actuality, corn.  And, at the end of the chapter, we learn that a simple meal at McDonald’s is once again, corn.  So much so, that “78% of a milkshake, 56% of a chicken nugget, 52% of a cheeseburger and 23% of french fries” is corn.
2. The Organic Way: In the second part of the book, Pollan takes us on two organic journeys:  First, the Whole Foods way and the second, a “beyond organic” way.   In this part of the book, you learn that the industrial/commercialization revolution of the food industry has caused us to take a step backwards in how we feed ourselves.  It will make you think long and hard about what organic really means and how the USDA has evolved the term “organic” into one that is  diluted and somewhat meaningless.
3. The Hunter-Gatherer Way: In part three, Pollan creates a meal on his own, through hunting and gathering the ingredients himself.  The point of this part of the book is to understand how we have lost “consciousness” of everything in feeding ourselves.  This part of the book, in particular, has me now questioning “where does my beef come from?”

I can’t recommend this book enough.  Although a longer read than I would normally opt for, it was intensely captivating.  And, if you are at all interested in your health and the food you put in your body, this book is a must.

Have you read The Omnivore’s Dilemma: A Natural History of Four Meals? What did you like or dislike most?

1. Cardiovascular Disease (CVD) is the #1 Killer Among Women: According to the results of a 2003 study, only 13 percent of women in America believe that heart disease and stroke are the greatest health threat to women.  The reality is, however, that CVD is THE largest cause of female deaths in America.   Specifically, in 2005, CVD claimed the lives of 454,613 females, while cancer of all forms claimed the lives of 268,890 women.  Further, American women are 4 to 6 times more likely to die of heart disease than of breast cancer.

2. CVD Can Affect Women of Every Age: Heart disease develops over time and can start as early as the teenage years.  Girls, teenagers and young adults can make lifestyle-related choices that can increase heart disease risk or decrease risk.  Lack of physical activity, smoking and poor nutritional choices can all play a role in the early development of heart disease.  As a result, it is important to make good lifestyle choices at the earliest age possible.

3. Death Rate as a Result of CVD is Higher in Women than Men: More women than men die of stroke.  Further, 42% of women who have heart attacks die within 1 year, compared to 24% of men.  Additionally, those women under the age of 50, are twice as likely to die as a result of a heart attack than men.

Enter to Win a Gift Basket of Heart Healthy Foods from Nature’s Path (Retail Value $100)

4. Survival Doesn’t Mean it’s Over: One way in which heart disease can manifest itself is through a stroke.  Although many individuals can survive a stroke, they still may have permanent health issues as a result.  Stroke is a leading cause of serious, long-term disability with 15 to 30 percent of victims permanently disabled.  Further, two-thirds of women who have a heart attack fail to make a full recovery.

5. Diagnosis isn’t Easy: Men and women show different warning signs of a possible heart attack with silent heart attacks (heart attacks with little or no symptoms) more common among women than among men.  Is a matter of fact, 71% of women experience symptoms more like those of the flu – often with no chest pain at all.   Other atypical symptoms include neck and shoulder pain, abdominal pain, nausea, vomiting, fatigue and shortness of breath.  As a result, it isn’t always easy to diagnose.

6. Ethnicity and Heart Health: African American and Hispanic American/Latina women should be concerned about getting heart disease because they tend to have more risk factors than white women. These risk factors include obesity, lack of physical activity, high blood pressure, and diabetes.  Further, the death rate due to CVD is substantially higher in black women than in white women.

Women can lower their heart disease risk by as much as 82 percent just by leading a healthy lifestyle.  So, whatever your age, start taking steps to improve your heart health.  Important lifestyle choices include smoking cessation, maintaining a healthy BMI or body weight, remaining active, eating a healthy diet and maintaining healthy levels of cholesterol, blood pressure and blood sugar.

References:
http://www.nhlbi.nih.gov
http://americanheartassociation.com

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

A lot of people argue that being a member isn’t worth it because they could never go through the amount of food you have to buy, but Costco’s offerings are making it more and more worth the price of admission every week.  I’ve been a member of Costco for the last few years and I constantly stumble upon healthy items that make me more and more appreciative of the $50 fee.

When you buy these products at Costco, organic and healthy foods become 30 – 50% cheaper than in regular supermarkets…making them competitive to non-organic and unhealthier foods. And for those of you who are afraid of not going through what you buy, I find that in my household of only two people, we EASILY go through the foods that are perishable within two-to-three weeks, while those that aren’t perishable, or have long shelf lives are consumed within a reasonable amount of time.  Since each region’s local supermarkets’ prices vary, I’ve listed our own personal savings within the Boston region.

Truth is, you can purchase a lot of healthy foods at Costco.   There are many others that I didn’t even mention (including produce, canned beans and spices…all healthy!). The point is, that if you want to eat healthy, but want to save money, think about getting a membership to Costco. I am not familiar with BJs or Sam’s Club, but I would imagine they would also carry some fantastic products to remain competitive.

Do you shop at Costco? What healthy foods have you found?

Each type of oil has what is called a “smoke point.”  The smoke point is the specific temperature at which the oil starts to break down…or in more technical terms, its molecular structure begins to change.  These molecular changes result in changes in flavor, as well as changes in nutritional value…specifically, the nutritional value of the oil starts to degrade; changing what once may have been considered an especially healthy oil (such as Olive or Flaxseed which is rich in Omega-3s), into one that is  unhealthy.

The higher an oil’s smoke point, the higher the temperature the oil can withstand.  As a result, each type of oil should be used for the cooking method that is most appropriate to its individual smoke point and heat tolerance.  Here is a quick guide for the next time you reach for your favorite oil.

Note that the above table represents oils that are refined.  Most of the oils we buy in stores are refined.  Refined oils tend to have much higher smoke points than their unrefined counterparts.  They also differ in nutrition and flavor.  Unrefined oils are more nutritious (some of oils’ nutrients are removed during the refining process) and they tend to be much richer in flavor.  For instance, unrefined peanut oil will smell and taste just like peanuts, while refined peanut oil will have a lighter smell and taste.

When it comes to extremely high heat cooking, always choose oils which are refined.  If, however, you are anxious to have a salad with a rich taste, splurge on the unrefined variety if your palate so desires!

What is your favorite oil to cook with?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Today, more than ever, they are offering really fun and interesting classes that go way beyond the days of Jane Fonda.  Trying new classes will keep you challenged and motivated.  As with any group fitness class, you want to make sure that you are getting a good workout, having fun and that the instructor is good at what they do.  Also, make sure to round-out your exercises so that you incorporate all exercise types.

Type of Class	What it is	Most Benefit	At Home Options
T-Bow Classes	Having been quoted as being the next “Step,” the T-BOW is a Swiss based concept that utilizes a curved plastic piece of equipment. It is considered more versatile than the “Step” as it can be used lengthwise, crosswise and upside-down and also with or without optional T-Rings.  You can use it for stepping, rocking, stretching, balance and strength training.	Cardio Strength Muscular Flexibility Core and Stabilization	T-BOW® Home Workout System
Kettlebell Classes	Originating in Russia, kettlebells are cast iron weights that resemble a small cannonball with a handle.  It has become popular in recent years for strength, endurance, balance and flexibility conditioning.  During classes, you swing the kettlebell through various movements as your workout.	Strength Flexibility Cardio	Gaiam Kettlenetics Slim and Tone Kit
Gyrotonics / Gyrokinesis	Gyrotonic equipment and exercises were developed by Juliu Horvath to offer the same benefits one would gain from yoga, dance, gymnastics, swimming and tai chi.  Students stretch and strengthen muscles, while stimulating and strengthening connective tissues in and around the joints of the body.  Exercises are performed on a “Tower” which is fully adjustable and can meet the needs of many people with varying body types and levels of strength.  The circular, spiraling and undulating movements help to increase spine functionality, three-dimensional awareness and equilibrium.  Gyrokenesis is similar in concept, but doesn’t utilize equipment.	Strength Flexibility Stability Core	GYROKINESIS® Spinal Essentials with Aerobic Sequence DVD
Striptease/Pole Dancing	Striptease and pole dancing classes have become the rage in the last few years.  Utilizing striptease and pole-dancing moves, you can get a fantastic workout.  Further, it can help build self-confidence and self-esteem sexually.	Core Flexibility Strength	X-pole 50mm Chrome Xpole Dancing Stripper Pole
Anti-Gravity Classes	The most popular format for these classes are anti-gravity yoga.  Think cirque du soleil meets the gym.  If you love yoga and you love the idea of being a trapeze artist (or a cirque artist), then this class is for you.  Using big “hammocks” hung from the ceiling, you will fly, swing, spin and float.  Talk about fun!	Core Strength Flexibility Strength	Nothing available at this time
Urban Rebounding	The Urban Rebounding Workout uses a small trampoline to allow you to do moves while jumping.  The movements are less stressful on your joints, and more fun than doing an average low-high impact workout.	Core Training Balance Coordination Cardio	Urban Rebounder Trampoline Workout System
Belly Dancing Classes	If the idea of strip teasing or pole dancing is a little too much for you to handle, then belly dancing may be the next best thing.  The class will work and strengthen your core through dance movements utilizing your hips, your back, your legs and your abdominals.	Core Training Balance	Belly Dancing DVDs

Have you tried any of these classes? What were your experiences? What did you like most about them?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

If you really think about it, once in awhile you come across a person who knocks you off your socks…legitimately.  Maybe they have the best outlook on life, maybe they are really wealthy but you would never know it, maybe they make you feel special.  There is a good chance that many of these people possess a few, if not all of the traits mentioned below.  (Although I could probably list a dozen characteristics, I thought I’d list those that seem to be the rarest or most difficult to find in others.)

1. Selflessness: In a world where many people don’t have the time or the interest in others, selflessness is a quality that seems to be less and less common.  People can be selfless in the time they give, the ability to listen, their level of patience and the love that they give.  Those who are giving and generous in nature have the power to make others feel loved, appreciated and special.  While those who are self-absorbed tend to do the exact opposite.
2. Tolerance: Those people who are tolerant make us feel comfortable with who we are and special as individuals.  All of us are different, and many of us have quirks and idiosyncrasies.  After all, these differences make the world go round.  Having the ability to accept people for who they are and not expect them to be who we want them to be is important in life, happiness and in the health of our relationships.
3. Genuineness: Having the ability to be real, authentic and honest is unique in a world where we put so much emphasis on the superficial.  Feeling comfortable in one’s skin and being true to one’s self is one of the most beautiful traits one can possess.  To have a REAL relationship with someone requires honesty…it requires hearing and giving input or feedback that may not always be popular…it means having the strength to tell it like it is and to not be afraid to face the consequences for doing so…it means loving people for who they really are…deep down…and not for what they appear to be.
4. Sensitivity: So often we are focused on what is important to ourselves that we can forget about those around us.  Those who are sensitive are often thoughtful, appreciative and loving, in a way that makes you feel understood, valued and respected.  Often, sensitive people are also self-aware, making them mindful of how they impact others with what they do and say.
5. Integrity: Call me cynical, but I think this characteristic is especially difficult to find.  In a time when people will do things that are underhanded to make an extra buck (Bernie Madoff…can you hear me?), expose their personal lives to the public so they can be famous (balloon boy’s dad and any other reality TV mongers) and do what feels good in the moment without necessarily thinking of the consequences (Tiger Woods), integrity is a characteristic that is especially unique today.
6. Humility: Whether someone is super-smart, extremely talented or drop-dead gorgeous, there is something extra special about them if they don’t come across as though they know it all the time.  Humility in those that possess extraordinary traits make others feel special too.

Oh boy the list could go on!  What characteristics do you admire in others?  Are there any that you want to cultivate?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Prevention versus Pampering: In the past, spas have been seen as a place to be pampered.  In 2010, Spa Finder predicts that prevention will become the focus of spa visits instead.  Especially in light of recent health care concerns, people are looking for ways to prevent the onset of illness (Hallelujah!).  Spas are going to try to appeal to this shift in mentality by marketing their services as ways to prevent and reduce stress and health issues…not just the “feel good” aspects.
2. Hammam Rebirth: Recently, you have seen this trend percolate in Vegas.  Spas are incorporating more DIY and heat therapies, such as steam and sauna…including Hammam.  Hammam is an Eastern European/Middle Eastern tradition that incorporates cleansing and detox through scrub, massage and heat.  It is often an experience that extends over a couple of hours…so you truly get your money’s worth!
3. Spa Memberships: Just as individuals may belong to a “Golf Club” or “Yacht Club,” spas are offering memberships to their Spa.  This will help keep regular customers coming in and will also allow members access to the spa’s offerings (such as hammam, sauna, steam room, jacuzzis, etc.), with or without booking formal treatments.  This will help support communities of wellness on a more local basis.
4. Increased Convenience Online: I have to admit, the spa industry has been a bit slow with the online world…but they are starting to get the picture.  Spas are offering reservation bookings, gift certificate downloads and eStores for the convenience of their customers (although, you have to hope they realize online is convenient for them as well).
5. One Stop Shops: There once was a time when you would have to go to the fitness center to workout and then go to the spa for your massage.  We are starting to see, however, more and more gyms and healthcare centers offering spa-like services, while spas are starting to offer more fitness services and traditional medicine therapies (such as acupuncture and chiropractic services).   Medical, fitness, wellness and spa communities will be merging together to offer you a more seamless, holistic experience.
6. Bargain Hunters: Whether it is due to the recession or due to expanding the consumers’ interest, spas are giving discounts and bargains more than before.  Apparently, many spas (35%) even plan on boosting bargain offerings.  Woohoo!  “Show me the Bargain!”
7. Wellness Tourism: People are looking abroad, not only for vacation, but for wellness…ehem…prevention.  Many governments are looking to attract tourists who are interested in lowering healthcare costs through prevention programs.
8. Standardization: As consumers become more aware and knowledgeable about spa-going, they are expecting stricter standards, greater results from treatments and stronger evidence that those treatments work.
9. Globalization and Diversity: Spa-going is so mainstream today that those markets that were once considered fast growing (teens and men), have now become the norm.  All races, ages and genders are likely to be spa-going.  And this trend is not going anywhere.
10. Silence is Golden: In a world where we are on sensory overload, spas will be offering an even bigger retreat away from the chaos and the noise.  Complete silence or white noise will become the norm over soothing spa music.  Technology will become extinct among spa spaces.  And spa-goers will be allowed to “hear the sunrise.”

So, why do we assume that when we want to create a change in our lives that it should be easy and that we can succeed within only a few short days?  Well, that is human nature too.  Many of us suffer from a need for instant gratification and when something takes too long, we give up or move on.

Unfortunately, when it comes to creating change in our lives, however, the instant gratification we yearn for is the last thing we should be expecting.  The secret to making big changes that last is to realize that change takes time and that every big change requires many small steps.  Here’s why:

1. Big Goal (a.k.a. Many Small Goals): In reality, there is no big change that doesn’t require many smaller steps.  For instance, which of these two goals have you heard people say more often: I want to lose weight or I want to eat more fiber?  Most likely, you’ve heard the latter more.  We tend to look at a situation in our lives and want to change it all at once.  In truth, to really lose weight, there are a lot of things you can and probably need to do.  To ultimately “lose weight,” you probably need to 1) cut out unhealthy foods, 2) reduce portion size 3) eat more fiber, 4) drink more water 5) be more mindful of your emotional needs, etc.  Lesson Learned: When you want to make a big change, carefully assess all of the smaller changes that the big change requires.
2. Extremes Never Work: When people try to create major change in their lives, they often go from all to nothing…or vice a verse.  For instance, let’s say Bob has never gone to the gym and wants to start exercising.  As a result, he makes a pact with himself to exercise every day.  Within a few weeks, he burns out and never goes back.  If Bob eased into the gym…maybe going twice a week for a couple of weeks and then working his way up to three times a week for a few weeks and so on and so on, he would probably have had a better chance of sticking with it and more importantly, of the change lasting.  Lesson Learned: Ease into big changes so that they don’t seem so overwhelming.
3. It Feeds Our Need to Succeed: If we set out to make a big change in our lives without looking at the small steps to get there, we tend to feel like we haven’t succeeded until we successfully make the BIG change.  However, if we make small changes and are successful at mastering each one, we feel as though we are making progress.  This, in turn, motivates us to forge ahead with small change after small change, ultimately helping us to master the big change in the end.  Lesson Learned: Celebrate your small successes so that you feel a sense of accomplishment.

Making big change in our lives takes time.  Be kind to yourself and allow yourself to make mistakes, slip up, regress, etc.  Just remember to get back on the change wagon so that you can make the real progress you deserve!

What changes have you taken on recently?  Did you take the small step approach?  Did it work?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

When working with individuals, the first thing I like to understand is what their goals are.  The next thing: How motivated they are.  Why?  Because one’s idea of their ideal body and what they are really willing to do to get that ideal body are often not aligned…or for that matter, realistic.   To think you are going to look like Heidi Klum after a few workouts is in no way, shape or form, realistic.  If you think you’ll look like Jennifer Garner with a few bicep curls…that too…is unrealistic.  In short, if you want hard-rock abs, it will take a lot more than a few crunches, and if you want to be extra skinny, it will take a lot more than cutting back on a few calories.

All of that said, it is important to remember that each person is different and each comes with his or her own set of genetics, metabolisms and body types…all of which weigh into the “how hard do I have to work” equation to get to your ideal body.  Lastly, I’d like to mention that vying to look like a model or actress is often unrealistic just in that it is their JOB to look the way they do…and they often have the time, the staff and trainers and the support they need to be as tight and hard-bodied as they are.  To get a better understanding of what it really takes to have some more of the stereotypical ideal bodies, I’ve put together the chart below.  Please note that these are GENERALIZATIONS and requirements do NOT factor in metabolism, age, genetics or the uber-ridiculous one in a million individual who doesn’t have to work hard to look the way they do:

Note that the endo, meso and ectomorph categorization is a generalization and that people can fall in-between these types.  Personally, I prefer to be in the Healthy Weight – Toned to Athletic/Muscular categories. Where do you fall on this chart? Do you think your “ideal body” is a realistic goal?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Believe it or not, there are natural ways of improving your bladder health, without medication.  To help eliminate pesky bladder leaks, you here are five tips:

1. Kegels: You probably could have guessed this one…but it is true.  The very exercises you do to strengthen your “hoo-ha” can also strengthen your bladder.   The good news is this: “Doing bladder control exercises for just 5 minutes, three times a day, can make a big difference in your bladder control.”   To effectively do kegels, you should imagine that you are trying to stop passing gas or stop the flow of urine in mid-stream.  Squeeze the muscles you would use. If you sense a “pulling” feeling, those are the right muscles for pelvic exercises.  The best part of these exercises is that you can do them without anyone seeing you!  Pull in the pelvic muscles and hold for a count of 3. Then relax for a count of 3. Work up to 10 to 15 repetitions each time you exercise.  Further, you may want to try doing these exercises in three different positions: lying down, sitting and standing.
2. Maintain a Normal Weight: It’s true: Carrying excess weight increases the likelihood of weak pelvic floor muscles and can also worsen bladder weakness.  If you are overweight, try losing some weight and see if that makes a difference.  Although BMI isn’t always the best indicator of health, it is a good reference point to know if you may need to lose weight.
3. Allow for Chivalry: If you are in need of a little heavy lifting, consider letting someone else do it.  Lifting heavy objects incorrectly can weaken your pelvic floor. If you lift heavy objects yourself, make sure that you do so safely by bending your knees and using your leg muscles.  Also, try to incorporate strength training into your workouts so that you are stronger for those times when you do need to do some lifting.
4. Bladder Friendly Foods and Drinks: Certain foods, such as tomato based and spicy foods, can irritate the bladder.   While beverages such as those that are caffeinated or alcoholic can act as diuretics, which may contribute to leakage.  As a result, it is best to stick to bladder-friendly liquids such as water, apple juice, grape juice and cranberry juice.
5. Use Some Safeguards: Bladder weakness affects one out of four women.  This means that you are not alone if you are suffering from this problem.  Try to remain active and use some “back-up” during active days when you know it will be difficult to control your bladder or get to a bathroom regularly.  Panty-liners or pads can help give you confidence throughout the day.

Do you suffer from bladder weakness?  Has there been anything that you have done that has been especially helpful?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Misconception 1:  If you eat healthy, you must be on a diet. This one never fails to amaze me!  Too often, the word “diet” is confused with the concept of dieting.  Most people equate dieting with deprivation, especially as related to foods they love.  Whether you are at your ideal weight or trying to lose weight, eating healthy is NOT dieting.  It IS eating a healthy diet, however, which is a proactive lifestyle choice.  If you want to eat healthy, you are choosing to do so.  You choose to optimize the way you eat to look and feel your best.
2. Misconception 2:  Eating healthy is boring, tastes awful and is never satisfying. Truth be told, eating healthy can taste better…can be wonderfully varied…and can fill you up for longer periods of time than food that is unhealthy.  Many individuals who make a long-term switch to a healthier diet swear that they don’t miss the unhealthy foods they once ate.  Some actually find them distasteful and unsatisfying!  As you eat higher quality foods, your cravings for those that are bad for you and lack nutritional value will diminish.
3. Misconception 3: There is a secret to weight loss. There is absolutely no secret, no magic pill and no trick to losing weight.  You are an individual with individual needs.  As a result, fad diets and “secret weight-loss programs” may work for some, but not necessarily for others.  Even still, those that find that these fad diets work…only do in the short term.  Anything that seems too good to be true, often is.
4. Misconception 4:  You need to count calories to be successful. Although food journaling is advisable, it isn’t necessary.  For the most part, calorie counting is a must for those people who don’t eat REAL food that is REALLY healthy.  It’s when we eat unhealthy foods that we need to count and track what we ingest because we’re consuming a lot of empty calories that provide very little, if any, nutrition.
5. Misconception 5:  Eating healthy is difficult and complicated. Eating a healthy diet is not rocket science.  It never has been and it never will be.  Don’t tell the experts this, but you don’t need a degree in nutrition, a PhD or an MD to eat well.  All you need is a basic, easy-to-implement framework that will demystify the realm of healthy eating and provide simple, common sense rules that are easy to remember and easy to put into action.

Next time you are considering going on a diet…think about the more appealing alternative: A lifestyle that incorporates healthy eating.  Change your perspective and see the power it has on your overall health and well-being…not to mention, your waistline!

Have you embarked on a healthy lifestyle that has proven these misconceptions wrong?  Any you’d like to add?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Not only will reducing stress positively impact your health, but it will also increase your productivity, improve your relationships and help you have a more enjoyable life all around.  This New Year, resolve to reduce stress and its impacts on your life.  See the positive that comes out of doing so and you’ll feel and look better than ever.

1. Acknowledgment: Acknowledging what is causing you stress is the first step to understanding how to diminish it.  Stress can become so “typical” in one’s life, however, that it can become difficult to even know when you are under it.  As a result, start paying attention to your reactions to different situation and to different people.  Are you tense?  Do you feel sick?  Do you get a headache?  Are you ultra sensitive?  Do you feel anxious?  Does something just not feel right?  Maybe it is your work.  Maybe it is your financial situation.  Maybe your relationships are strained.  Whenever you feel off or funny, acknowledge it.
2. Journal/Document: When you feel these things, write in a journal your thoughts, your fears, your emotions and your physical reactions.  Documenting these will help you to see patterns in your situations.  You’ll start to develop an increased awareness of what sets you off…and what causes your blood to boil.  Even happy stress should be documented.
3. Address the Stress: Once you can see a pattern or understand what is causing you to feel stressed, you can then address it.  Realize, however, that some things are out of our control and instead of focusing on the situation, we need to focus on managing the stress we feel.  For those things you DO have control over, list the specifics of what makes you feel stressed and how you can resolve them.  Maybe you need to delegate.  Maybe you need to break the task up into smaller chunks.  Maybe you have to reevaluate your expectations.  For those things you DON’T have control over, however, build techniques into your life to reduce overall levels of stress and release the stress that does occur.  For instance, practice deep breathing.  Consider taking a walk to temporarily get away from stressful situations.  Minimize exposure to stressful individuals.  Start meditating to clear your mind and relax.

Remember that taking care of yourself is a natural way to manage stress.  Don’t discount important healthy habits like eating right, exercising and getting enough sleep.  All of these are important habits that help you naturally ward off the worst of stress.

What causes you the most stress?  Will you be resolving to reduce stress in your life this year?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

I know, I know…you want to lose weight.  You want to have the body you had 5, 10, maybe even 20 years ago.  Your skinny jeans are folded neatly under piles of clothes, just waiting for you to squeeze into them.  And one day, you know you will.  Sound familiar?  Many of us at some point have gone through this.  But I’m going to tell you a secret…dieting doesn’t work.  Some of you may be thinking: “But my friend lost 20 pounds on the Atkins diet!” or “I have heard fantastic things about Nutrasystem.”  Sure, these diets work in the short term, but after a dieter stops dieting, they most likely put back on some, if not all of the weight.

In 2010, I’d like you to resolve not to diet.  And, I want you to remember the following things about diets, why they don’t work and what are better solutions for 2010:

1. Malnutrition: Contrary to popular belief, most diets are not healthy and may actually border on malnutrition.  Many urge us to do extreme things, forgo our favorite foods or cut major food groups in order to lose weight.  Healthy eating requires ALL nutrients (carbs, fats and protein) and a minimum number of calories in order to maintain health and proper body function.  FOR 2010: Focus on eating foods that are nutrient rich and that provide you with the balance to keep you feeling satisfied.
2. It is Unsustainable: Depriving your body shocks your body into losing weight, but once it gets over that shock, it adapts.  How?  By slowing down your metabolism, going into unhealthy physical states (such as ketosis) or stopping weight loss.  So, even if you have the mental willpower to diet forever, your body doesn’t.  FOR 2010: Change to a mindset of eating healthy as a lifestyle, not as dieting.  This will help you to lose excess pounds and maintain a healthy weight for a lifetime…not just for bikini season.
3. The Pendulum Factor: When you deprive yourself to an extreme, you end up craving to an extreme.  The pendulum swings from “being extremely good” to “being extremely bad” to compensate.  You may have heard this called “yo-yo dieting.”  FOR 2010: Implement a philosophy of moderation.  Enjoying the foods you love and the treats you crave once in awhile will help you to crave foods less overall.
4. Life Happens: Diets often require us to change our eating habits in such a way, that normal life gets in the way.  Eating out, going over friends houses for dinner, special occasions all become “problems.”  These things, however, are the very things that make life worth living!  Further, most of us are busy and may not always have the time to shop, cook and calorie-count the way many diets require.  FOR 2010: Find ways to fit healthy eating into every day life so that you can enjoy life AND be healthy.  Discover which nutritious foods you love that make healthy eating delicious! (Discover 40 easy and delicious recipes to eat healthy!)
5. Energy Loss and Metabolism: Dramatically reducing your calorie intake can result in reduced energy levels and fatigue.  Instead, it is important to understand which foods provide you with quality nutrition.  FOR 2010: Eat small meals often.  This strategy can actually stimulate weight loss, keep you satisfied and make you feel energetic.
6. Quantitative versus Qualitative: Dieting doesn’t really teach you how to eat for the long term.  You may be counting calories while eating foods that actually make you hungrier or cause you to crave more.  FOR 2010: Learn what foods are the most satisfying and most nutritious.  The more nutritious the food you eat, the less hungry you will be.  You’ll make smarter choices and lose weight without focusing on every calorie you ingest.
7. One Dimensional: In order to truly lose weight, you have to eat well AND be active.  I’m not saying you have to run a marathon, but as we get older, our metabolisms NATURALLY slow down.  The more active you are, the more calories you burn and the higher your metabolism will stay.  FOR 2010: Be active.  Even if it means taking stairs instead of the elevator, walking at lunch hour, walking to work instead of taking the train…just move.

Get real in 2010!  Change your life by changing your mentality towards health, nutrition and wellness.  Stop dieting, start eating and start seeing the results that you want…for the long term!

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Bargain Hunting: Without going from store to store, which can take tons of time, you can look for the best price for what you are buying.   You can also get up-to-the-minute discounts notifications, which makes it especially “bargainy.”
2. Time Saving: When you shop online, you don’t have to commit to a few hours, you can commit to ten minutes.  This allows you to break-up the work into shorter, more manageable time chunks.  Further, you won’t be wasting time traveling to the stores, looking for parking, walking around, yada yada.  You’ll save hours of time by shopping online.
3. Avoiding the Crowds: I’m not a crowd person.  And, the older I get, the lower my tolerance is for crowds.  Shopping online allows you to avoid the mobs and the pushing and shoving that inevitably happens in retail stores.
4. Easy Parking: During this season, getting a parking spot at a mall or retail outlet can be like trying to find a needle in a haystack.  Not only is it impossible, but it is time-consuming.  Parking yourself at your computer takes two seconds!
5. Any Store in the World: Any retailer worth buying from is located on the internet.  However, some malls don’t have the stores you may be looking for, forcing you to visit several places to get to all the stores you want.
6. Gift-Wrapping: Once you have bought your gifts, then comes wrapping.  Some people hate wrapping (personally, I enjoy it, but that is the architect in me).  Many online retailers will wrap your gifts for a small fee.  So, for those of you who hate wrapping presents, you can eliminate this part of the gift-giving process.
7. Shipping: Just like the wrapping, you can have the online retailer ship to the location where the gift will be opened.  If you are traveling a long distance to celebrate the holidays with loved ones (this is me), then having the gifts shipped is a much better option than having to lug them onto the plane.
8. Environmentally Friendly: Okay, if you are not a naturalist or someone who cares about the environment, then you can skip this one.  But for those of you who do  care, you will be saving paper (no paper receipts) and you will be reducing pollution (no gas emissions).
9. Smarter Shopping: Shopping online allows you to easily access and read customer reviews of products you are considering purchasing.  This helps you make more informed decisions about gifting your loved ones.
10. Reduced Stress: And, when you have ALL of the benefits listed above, you will ultimately be able to reduce your stress levels!  How much better does it get than that?

Hope you have a wonderful holiday shopping season!  Are you shopping online this season?  What benefits do you see?


GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

Most of us, at this time of the year, tend to prioritize everything EXCEPT ourselves.  This, ultimately, mounts on the stress and can do a doozy on our ability to really enjoy.  But the holidays are MEANT to be enjoyed!  To keep the stress levels to a low roar, here are a few tips:

1. Build in You-Time: Probably a no-brainer, but build in alone-time.  Giving yourself time away from the craziness and time to decompress…will give your mind and body the rest it needs to go full-steam ahead the rest of the time.  At least once a week, do one of the following (or anything else that gives you the break you crave): Take a bath, get a massage, do yoga or meditate, take a walk in a non-crowded place.
2. Say No: We are often compelled to say “yes” even more at this time than during the rest of the year.  Be especially vigilant about saying “no” when you need to.  Be cognizant of what is realistic to include in your schedule and for what time permits.  Don’t beat yourself up for saying “no.”  Taking care of yourself will allow you to get what you need to get done and allow you to take care of others when it is really necessary.
3. Shop Online: Today, more than ever, shopping online has so many advantages than shopping in the stores.  Staying at home, in your PJs, and shopping will help reduce a lot of stress.
4. Have a Cocktail: In all seriousness, having a little holiday cocktail may help to relax your nerves and ease some of your stress.  Try to limit yourself to one or two, as too much drinking can bring on a whole different type of stress.
5. Maintain a Healthy Regimen: Granted, you may not get to the gym as much as you normally do.  And, you may indulge more than you normally do.  However, still maintaining some healthy balance when it comes to exercise and eating right is important to managing stress.  Exercise, especially, is very helpful in releasing stress, while eating well will help maintain regularity and optimal levels of energy throughout this hectic season.
6. Sleep: Sleep allows our bodies to rejuvenate and rebuild itself for the next day.  It may be tempting to stay up late at holiday parties or to get up early to wrap presents, but try to manage your time so that you get in a good solid 7 or 8 hours of sleep a night.

Enjoy the holidays…don’t let them stress you out!  What ways do you find to be most helpful in relieving stress at this time of year?


GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

1. Omega-3 Dense: Although walnuts are also high in Omega-6s, one serving provides almost 91% of your daily value for Omega-3 essential fatty acids.  This is important because our body can’t manufacture essential fatty acids on their own.  Omega-3s are known to protect our heart, promote cognitive function and provide anti-inflammatory benefits.
2. Immune Booster: Due to its containing ellagic acid, an antioxidant, walnuts are wonderful in supporting the immune system.
3. Decreases Cholesterol Levels: Due to their high content of monounsaturated fats, walnuts may be helpful in reducing cholesterol and as a result, can potentially reduce risk for cardiovascular disease.
4. Supports Healthy Sleep: Walnuts contain melatonin in bio-available form, which is helpful in promoting a good night sleep.
5. Increased Bone Health: Omega-3s help to prevent excessive bone loss, while the protein in the walnuts help to build muscle.  Those with more muscle tend to have stronger bones than those who don’t.
6. Weight Management: Studies have shown that those who eat nuts at least twice a week are less likely to gain weight than those who never or almost never do.

Ways to Enjoy Your Walnuts:

Remember that walnuts are still high in fat, so you don’t need to eat a lot to get the benefits.  A recommended serving size is 1/4 cup.  Walnuts are great in a variety of ways, try these to get in your daily dose.

1. Oatmeal: Round out a bowl of oatmeal with one-quarter cup of walnuts, some fruit and a dusting of sucanat for a delicious start to your day.
2. Salads: Salads can be a meal if you dress it right.  Mix spinach, 2 oz. grilled chicken, red onion, fat-free feta, 1/8 cup of walnuts, 1/8 cup of raisins, and balsamic vinegar and olive oil for a tasty and filling salad.
3. Chicken Salad: Take a grilled chicken breast and dice it up.  Mix with a tablespoon of fat-free plain greek yogurt, 1/4 cup of apples (diced) and 1/8 cup of chopped walnuts.  Salt and pepper to taste for a yummy chicken salad.
4. Mid-Day Snack: Pair an apple with one-quarter cup of walnuts.
5. Dessert: Bake an apple pie with walnuts in the filling; or add to your favorite chocolate chip cookie recipe.

Do you have any favorite ways to enjoy walnuts?

What really makes a food journal successful?  Obviously, recording what you eat and how much of it you eat is definitely an important component to track.  But is that enough?  I’d argue…no.  Tracking your caloric intake is undeniably important, but it doesn’t necessarily tackle the emotional side of the food intake equation.  Many of us use food as a form of comfort…whether it be to fill a void…to alleviate emotional pain…to calm nervousness…or to offset boredom.  In order to create sustainable lifestyle changes, knowing what triggers you to eat is arguably, just as important.

Mindfulness of the hows, whys, whats and whens of your food consumption promotes balance, choice and acceptance of what is.  To practice this mindfulness, keep a journal to document how you feel physically AND mentally…before, during and after meals and snacks.  Here are the three components you should track in your journal:

1. What You Eat. Document what and how much you eat.  This will help you identify those foods that are most gratifying and filling as they apply to actual hunger as well as emotional triggers. It will also enable you to determine how balanced your snacks and meals are.  Include calories of what you ate as well.
2. Appetite. Evaluate your appetite on a scale of 0 to 5: 0 represents “extremely hungry,” 5 extremely full.  Whenever possible, strive never to be a 0 or a 5.  If hunger sets in, aim for a rating no lower than 1; after you have eaten, you shouldn’t be fuller than a 4.
3. Physical and Emotional Status. When you get hungry and while you are eating, tune into your physical and emotional state.  What were you doing when you became hungry?  Were you thinking about anything in particular?  Were you stressed?  Depressed?  Happy?  Relaxed?  Bored?  Note your feelings in order to understand what triggers your eating.  Are you really hungry?  Are you using food to fill an empty void?  Is food an automatic “go-to” when celebrating?  Noting these feelings will help you distinguish between real hunger and emotional hunger.

Here is a chart of what your journal should look like:

Have you used food journaling to help you lose weight?  Did it work?  What did you find most effective?

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

But, how much of an impact do these holiday delights have on our waistlines?  Some not so much, and others, well, a lot.  Holiday drinks tend to be high in sugar and, many, high in fat.  Although the below chart isn’t an exhaustive list of cocktails, it gives you an idea of those that are healthier and those that are less so.  Basically, those that are made with cream, half and half or sugary ingredients are the worst offenders.  Those that are more basic…and yes, a little more boring…are the lesser of evils.

Drinks rated 5 stars are the healthiest options, when looking at calories, fat and carbohydrate intake (sugars). Those that are rated with 1 star are the worst for you. As you can see, unfortunately, most of the season’s yummiest drinks are naughty.

If you are in full festivities mode, you can still enjoy while ensuring you don’t overdo it on your sugar, fat or calorie intake:

Option 1: Toast the evening off with whatever drink you choose.  If you indulge in others after, choose a lighter, healthier option to enjoy.

Option 2: To maintain a festive feel, while staying “on track,” try wine spritzers with a splash of juice. As you can see, wine spritzers are the best of the bunch. Further, they are festive (with the sparkling water) and if you add a splash of juice, you’ll get a bit more flavor and color than a typical spritzer without a ton of extra calories.

What is your favorite holiday cocktail?  Have you learned any tricks to keep the calories to a low roar?


GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

Saying no to all appetizers isn’t the answer, but being aware and smart about the choices you make when the plate of Swedish meatballs walk by is.  These guidelines are good whether you, yourself are entertaining or if you are going to someone else’s party.

THOSE TO FORGET:

1. Frozen: Appetizers made from scratch tend to be better options than frozen or packaged.  If it looks like an appetizer was whipped up in a microwave or oven, or was bought at BJs or Costco, stay clear.  Often, they are highly processed, contain lots of saturated fats and are filled with preservatives.  Examples to Avoid: Meatballs, mini-quiches, mini-pizzas, mini ANYTHING, dumplings, egg-rolls, spanakopita, pigs in a blanket.
2. Pass on the Puff: As delicious as puff pastry is, it is one of the largest offenders of unhealthy appetizers.  Most puff pastry or filo dough based appetizers are riddled with butter and refined flours.  Examples to Avoid: Spanakopita, cheesepuffs, anything wrapped in puff pastry, mini-crescents, pigs in a blanket.
3. Fried: Whether homemade or not, fried foods are full of excess calories, saturated fat and potentially even trans fat.  Further, they can play with your digestive tract and cause you to feel gassy and uncomfortable.  Examples to Avoid: Chicken fingers, fried Buffalo wings, egg rolls, fried shrimp.
4. Refined Carbohydrates: Breads and crackers tend to be made with refined flours, leaving very little nutrition in them.  Further, they often require high-fat accompaniments, such as cheese or spreads.  If you can find a whole-grain cracker or slice of bread, opt for those instead.

THOSE TO ENJOY:

1. Plant Based: Those appetizers that are predominantly plant based (veggies or fruit) provide fiber and vitamins and minerals.  Examples to Enjoy: Crudites, fruit, veggies and dip, veggies or fruit wrapped in ham, stuffed mushrooms.
2. Dips: Avoid those that are mayo based or creamy in general.  Further, when enjoying dips, choose veggies to dip rather than the conventional chip, cracker or piece of bread.  The veggies will provide you a lot more nutritional value.  Examples to Enjoy: Hummus (contains protein and fiber), salsa (naturally low in fat) and bean dips or spreads (also high in fiber and protein).
3. Lean Protein: Those appetizers that contain lean proteins (chicken, fish, beans, lean meat and lean pork) will help to satiate your appetite and will balance out the heavier carbohydrate based appetizers.  Examples to Enjoy: Chicken skewers, shrimp cocktail, tenderloin on pumpernickel bread, salmon and dill on whole wheat crackers.
4. Olives: These are filled with monounsaturated fats…and are generally low in calories olive for olive.

THOSE TO MODERATE:

1. Nuts: Nuts are healthy and tasty…filled with lots of healthy fats, fiber and protein.  Eat these in moderation, however, so as to not overdo your fat intake.  A good amount is about a quarter cup of nuts (an egg or golf ball’s worth).
2. Cheese: Cheese is wonderfully delicious and full of protein, but it is still high in saturated fat.  Try to limit yourself to one ounce (4 dice or a thumb’s worth).

As always, don’t deprive yourself this holiday season.  Just be smart about your choices!

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

The 90-Second Fitness Solution

1. Different Learning Styles: As a past fitness instructor and personal trainer, I have learned that one method of training or teaching may work for some, but not for others.  Communicating the same message in different ways allows various learning styles to benefit.  Some benefit from reading or listening, while others benefit from watching.  It is important to address these different learning styles to successfully get your point across.
2. Different Age Groups: Audiences of different ages look for information in various places.  Older audiences tend to look for information in printed mediums, while younger audiences look for much of their information online.
3. Print is SO Yesterday: Every publication that is serious has an online presence.  They realize that people may not subscribe to their magazine, but they very well may come to their site and view information online.  Having an online presence is a must to stay competitive in a virtual world.
4. Viral Marketing: There is a reason why social media and social networking dominate our world: it is viral.  You like something…you pass it on to a friend…who passes it on to their friends…etc.  Before you know it, instead of having a subscription base of 1.3 million, you are accessing 10, 20 or even 30 million people.  Getting a message out to the world is so much easier when all you have to do is click a button.
5. New Customers: People who subscribe to magazines or even online subscriptions are ALREADY fans.  However, having content online that is searchable allows for new people to find the information, potentially making them new customers.
6. Permanence: Most people throw out printed magazines.  Online information, however, is archived and housed for years…if not forever (time will tell).  Publications  realize that their information is only as good as it is accessible.  Providing content online allows information to be accessed regardless of its issue date.

If you’re a  regular on Sheer Balance, you’ll know that I’ve done a review for the book and Pete has been kind enough to provide a short excerpt for our readers.  Now, you should check out these multimedia options on Self.com.  Which do you like best?  Do you find that you absorb information differently for each?  Let me know if you think the video enhances the experience.

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

1. Why Do I Want a Home Gym? Before you even start your spreadsheet, first ask yourself why you think this is a good idea.  Is it because you want to save money?  Do you prefer to workout alone?  Do you hate the gym scene?  For some, working out at home can end up boring, dull or unsocial.  Be sure that if you love being around people and the social aspect you aren’t being shortsighted by wanting to save money.
2. What Activities Motivate You? Now you need to start a spreadsheet or chart.  Make a list of your ideal activities…maybe it is yoga, maybe it is strength training, maybe it is cardio, maybe it is dance.  In the first column of your chart, list ALL of your favorite activities.  Then rank them in order of most enjoyed to least enjoyed.  Make sure they are activities that motivate you to exercise.
3. What Equipment Do You Need? Your next column should address the equipment you need for your different activities.  Some equipment you’ll need may include: a DVD player and television, free weights, a treadmill…etc.  Don’t forget some of the required “accessories” that go with each activity.  For instance, if yoga is on your list, remember to include a yoga mat, blocks, etc.  If you are interested in free weights, remember to include a bench.  For abdominal exercises, think about including stability balls, medicine balls and a mat.  Be as thorough as possible.
4. How Much Space Do You need? This is very important.  Underestimating how much space you will need for an ideal gym environment is one of the biggest mistakes people make.  If a space is too small or crowded, you will HATE using it.  As a result, the next column of your spreadsheet should address the space requirements for your activities.  This includes the equipment storage space, circulation space and the floor space required.  Here are a few examples of appropriate space allocations for various activities:
   1. Yoga: 8′ x6′ min. floor space per person + storage space for mat, blocks, etc.
   2. Dance/Aerobics: 12′ x 12′ min. floor space per person + space for TV and DVD player + storage for other equipment (e.g., steps
   3. Free Weight Training: 8′ x 8′ min. floor space per person + storage for weights + storage for bench and other equipment
   4. Cardio Equipment: Dimensions of equipment + 2′ extra space on each side
   5. Nautilus: Dimensions of the equipment + 2′ – 3′ minimum extra space on each side
5. How Much Does it All Cost? In the last column, approximate how much each activity will cost you to have in your home.  Factor in the equipment and the storage pieces you may use.

Once you have all of these pieces of information, you will then be ready to assess which activities are doable and which aren’t, how much space you’ll need for your home gym and how realistic it is from a cost perspective.  Further, having this information will also give you perspective on what it might cost to create and build your home gym.

Do you have a gym in your home?  Does it motivate you to exercise?

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

1. Buttering You Up: To get their way, manipulators will often make you feel good so that they can then ask you to do something that they want.  The person may first compliment you or tell you what a wonderful job you did on something.  Making you feel good will, in their mind, make it difficult for you to say no…after all, you wouldn’t want to disappoint them or give them reason to think you didn’t deserve the compliment in the first place. What you can do: Return the compliments and the niceties before saying no.
2. Guilt: This doesn’t only pertain to Catholics and Jewish Mothers; guilt trips have been a successful manipulation tactic for centuries.  The saddest part of this strategy is that the victims of this tactic succumb to the manipulators’ demands because they feel they HAVE to, not because they WANT to.  In personal relationships, this sets up a co-dependency that is extremely unhealthy.  What you can do: Ask the individual if they want you to do something because you have to or because you want to.  If they say they want you to want to do it, tell them that you don’t and that they are trying to force you into something you don’t feel comfortable with.
3. Broken Record: Probably the most obvious of formats is the broken record tactic.  If a person asks you enough or pushes their agenda enough…constantly repeating the question or request over and over again…in slightly different ways, the victim will inevitably give in and give them what they want.  Oye!  What you can do: Ask the individual what they don’t understand about the word “no.”  Tell them that asking you over and over again isn’t going to change anything and that they are inappropriately over-stepping boundaries.
4. Selective Memory: This one gets me the most.  You swear you have a conversation about a plan and everyone is on the same page, and then one day, the manipulator pretends to remember the conversation completely differently, if at all.  What you can do: Record your conversations…seriously!  Okay, maybe not.  At least have a witness that you can count on to back you up if the person pulls this shenanigan.  Call them out on the fact that they conveniently change the game to fit their needs.
5. Bullying: If a person doesn’t get their way, they make you out to look or feel like the bad guy…like you are the wrong one.  What you can do: Be firm and tell them that their bullying tactics are inappropriate and unacceptable.

Keep your eyes open for these behaviors and continue to stand your ground to ensure that you aren’t a victim of manipulation.  Have you seen any other types of manipulative behavior?

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

1. Make a List. I’m sure you already figured this one out.  However, it is important to reiterate.  There are times when I run to the store without a list, and when I get there, I “add” things I might not necessarily need…like ice cream.  Make your list and categorize your foods by the aisles they are in.  When you get to the store, make sure you stick with the list.
2. Eat a Pre-Shopping Snack. Studies have shown that people who grocery shop on an empty stomach are more likely to buy more food and foods that are less healthy than if they go shopping on a full or half-full stomach.  You don’t need to eat a whole meal beforehand, but definitely eat something so that you don’t feel hungry.
3. Leave the Kids at Home. I understand that this isn’t always possible, but if it IS possible, leave your kids at home, with your spouse or their grandparents while you do the grocery shopping.  Kids, unfortunately, don’t always appreciate your attempts to keep the household healthy.  I’ve seen many parents succumb to their child’s demands to spare an embarrassing scene in the grocery store, only to find their cart filled with unhealthy foods.
4. Stick to the Perimeter. Avoid aisles that contain “junk” or unhealthy foods.  Many of these foods tend to be located in the center or inner aisles of the grocery store.   Most healthier or “whole” foods are located in the perimeter aisles.
5. Keep it Fresh. Each grocery gets deliveries at different times.  When it comes to purchasing meats, eggs, produce and fish, it is best to get them as fresh as possible.  Unfortunately, delivery times may vary, depending on the food.  Prioritize purchasing fresh produce, as produce is most likely to lose nutrients over time.  Also, look at the expiration dates of the foods you buy.  Often, the freshest foods are located on the bottom or in the back of the shelf.

Do you have any tricks to make your grocery shopping experience as healthy as possible?

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

1. 6:1 Weekly Calendar. Create a holiday event calendar where non-event days are color-coded light blue and event days are color-coded bright red and weeks with multiple events bright yellow.  Events include extended family dinners, work and social parties, and happy hours.  When possible, aim to have no more than one “event” a week…or a 6:1 ratio of healthy days to indulgent days.
2. Plan for the 5:2 or more Weeks: Weeks that are at higher ratios than the 6:1, can cause us to “blend” one celebration into another, and before you know it, we eat as though every day is a  holiday…with or without an event to attend.  When you have these weeks do the following:
   • Exercise: Exercise an extra 20 minutes each day you exercise and add in an extra day of activity.  Also, walk as much as possible to get where you are going.  This will help burn off extra calories consumed.
   • Non-Event Day Nutrition: On non-event days, drink protein shakes for breakfast and lunch (try the apple banana and the berry shake recipes).  They are high in fiber and other nutrients, but will help you keep your digestive tract in working order to keep waste moving through your system.  Have a sensible dinner of salad and some lean protein.  And, when eating snacks between meals, stick with vegetables and fruit.
   • Event Day Nutrition: Do the same as on non-event days, but skip snacks.  Right before your event, however, drink two glasses of water (16 oz) and eat a snack that is well-balanced with healthy fat, fiber and protein (E.g., an apple and a quarter cup of nuts).  This will help you avoid extreme hunger at the event.
3. At Events. Indulge with purpose and in the things that are worth it.  Decide want you want to indulge in before the party – alcohol…dessert…chips – so that you can keep yourself in check from over-indulging.  Meanwhile, fill-up on things you know to be healthy, leaving little room for unhealthier foods.  Here is a good order in which to eat:
   
   • Fibrous Vegetables (leafy greens, carrots, cucumber, peppers, celery, onions, etc.): High in fiber and low in calories.  The more you eat before consuming other food, the better.
   • Lean Protein (turkey, fish, chicken, ham, lean red meat): Protein helps fill you up so that you aren’t left feeling hungry later.  Further, lean proteins aren’t as high in fat as those that aren’t lean.
   • Starchy Vegetables (potatoes, yams, corn, peas): These are higher in calories than fibrous vegetables.  So eat in small amounts.  Avoid creamed starches (such as creamed corn) or those that contain butter (such as mashed potatoes).  Opt for baked instead.
   • Fruit: For dessert, look for those that are made with real-fruit which has tons of vitamins and minerals, and fiber…all good for you!
   • Snacks, Sweets and Alcohol: These are highest in empty calories…so aim to eat these last or in the smallest amounts!  Try splitting pieces of cake with another person.  Stand away from the foods you know are bad.  And, aim to drink alcohol in moderation (one to two drinks per event or day).

As you experience the holiday season, enjoy! Don’t obsess about weight gain, just be smart about your habits and choices!

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

Ironically, my attempt to do everything has counteracted my ability to actually focus on a goal and achieve it.  My walk gave me the down-time necessary to set a couple of goals for the next month or two and, within minutes, I found my funk slowly dissipate, my mood begin to lift and new-found energy percolate.

Although I fully admit that I’m a bit of…okay, a lot of…a type-A personality, the reality is that the simple act of goal-setting is very important to each and everyone of us and our overall well-being and happiness.  Here are some reasons why:

1. Direction: Without even the smallest of goals, it is easy to feel as though we lack direction or are lost.  Having goals focuses our energy, and enables us to work towards something we value.  When we feel as though we are floundering or aren’t quite sure where life is going, setting goals can help us get back on course.
2. Individual Purpose: Goals, whether big or small, are vitally important to giving us individuality and purpose.  Goals can be personal, social, political…anything that you find important to you and your life. Goals are individual to you and your needs, wishes, desires and dreams, and so, YOU drive what they should be.  They make you who you are and allow you to be who and what you want to be.  No one can take that away from you.
3. Boosting Self-Esteem: Without goals we don’t have accomplishments.  Every time you set a goal and reach it, you prove to yourself that you are capable of achieving what you set out to achieve.  This results in a natural boost to our self-esteem and a deeper belief in oneself.
4. Positive Reinforcement: When we accomplish our goals, we reinforce our belief in ourselves to set and accomplish new ones.   This helps to muffle negativity, doubt and fear, making way for a “can do” attitude that helps us continue to strive.
5. To Reach our Full Potential: Goals enable us to move beyond our comfort zone and become the best we can be.  They allow us to take-on new and exciting challenges and help us grow as individuals.

Are you a goal setter?  Do you feel “lost” or in a “funk” when you aren’t working towards a goal? What positives do you see or feel from setting goals?

GIVE THE GIFT OF HEALTH!!!!
Gift your loved ones with Amazon #1 Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!  BUY IT NOW!

1. Hydrate. Approximately 65 percent water, our bodies require substantial replenishment of H2O to function properly.   Proper hydration flushes toxins, ensures proper digestive and body functions, curbs hunger and helps fight aging.   Opt to drink water (you can add lemon, cucumber or a splash of juice for flavor), unsweetened green tea or club soda.  To approximate how much your body needs, divide your weight (in pounds) by two.  The result equals the ounces of fluid you should drink each day. * This hydration formula doesn’t work for people who are obese.  As a result, if you are 50 – 100 percent above your ideal body weight, consult your physician on this subject.
2. Get Your Zzz’s. Adequate sleep is highly beneficial to your health as well as your waistline.  Those who get seven to eight hours of sleep each night tend to weigh less than individuals who are sleep deprived.  Try to go to bed at the same time every night and wake up the same time every morning.  Also, promote sound sleep by avoiding caffeine after noon, eating at least two to three hours before bedtime and limiting alcohol intake.
3. Strength Train and Exercise. Strength, cardio and flexibility training are all important to keep bones and heart strong, metabolisms high and bodies free from injury.  Find a variety of activities you enjoy and get in one or more (for approximately one hour) at least three times a week.  This should include two 20 to 30 minute sessions of strength training weekly.  Instead of weight lifting, you can enjoy Yoga and Pilates (both incorporate strength training) as well as other forms of exercise that require muscular strength.
4. Drink Moderately. Alcohol has seven calories per gram of alcohol, as compared to nine calories per gram of fat and four calories per gram of protein and/or gram of carbohydrates.  Alcohol in moderation, however, can help raise HDL, the good cholesterol.  Recent research suggests that the heart-health benefit of alcohol is increased if moderate consumption is consistent: three-to-seven times a week, as opposed to sporadic consumption. To balance the benefits with the calories, women should limit themselves to no more than one drink a day; men, no more than two. One drink is 4 ounces of wine, 12 ounces of beer (a bottle or can) or 1 ounce of hard liquor.
5. Manage Stress. Stress is part of life.  Managing stress, so it isn’t overwhelming, is critical in maintaining a healthy lifestyle.  When we are over-stressed, we find reasons to soothe ourselves and, often, we do so with food.  Exercising, getting enough sleep and spending down-time alone or with loved ones, are all ways to help diminish the impact of stress on our lives.

Don’t forget to eat healthy too, but remember that other healthy habits are just as important!

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Health Benefits

1. I Spy with My Little Eye: We had an optometrist in our family who would always discourage eating carrots…he felt that they would put him out of business!  Carrots are high in beta-carotene which helps to protect vision, especially night vision, as well as provides protection against macular degeneration and senile cataracts.
2. Heart Protection: Carrots are very high in carotenoids, a type of antioxidant.  Studies have shown that diets high in carotenoids showed reduced risk of heart disease.
3. Cancer Prevention: Also, because of their high antioxidant content, carrots are helpful in reducing risk for breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer among others.
4. Healthy Lungs: Diets deficient in Vitamin-A are said to potentially increase chances of emphysema…especially in those who smoke, or who are often exposed to second-hand smoke.  Cigarette smoke contains benzo(a)pyrene, a carcinogen, which tends to cause vitamin A deficiency.  Eating carrots, however, boosts your Vitamin A intake which can help ward off lung disease.
5. Blood Sugar Stabilization: Studies show that intake of carotenoid rich foods may be inversely associated with insulin resistance and high blood sugar levels.
6. Colon and Digestive Health: Because of their high fiber content, carrots help promote regularity.  Further, because they contain a phytonutrient called falcarinol, which may be beneficial in reducing the risk of colon cancer.

And for the Trivia Fanatics…

1. Carrots are part of the parsley family, which also includes celery, parsnip, fennel, dill and coriander.
2. Carrots were first grown for medicinal purposes, not for food.
3. Carrots can be found in other colors then orange: purple, white, red or yellow.
4. Carrots have one of  the highest content of beta carotene (vitamin A) of all vegetables.
5. Carrots were the first vegetable to be commercially canned.

Ways to Enjoy Carrots

1. Soups: Carrots are a strong vegetable which makes it hold up in soups and stocks.
2. Salads: Raw carrots provide a great flavor and crunch to salads.
3. Muffins and Breads: They provide a natural sweetness which helps you to cut down on the sugar required during baking.
4. Snacks: Dip raw carrots into hummus or yogurt dips to have a balanced, nutritious snack.
5. Side: Steam carrots to create a healthy side-dish with dinner or lunch.
6. Smoothies: Mix with spinach, tomato juice and cucumber to get a delicious veggie smoothie, rich in vitamins and minerals.

How do you eat carrots?  Are you getting a healthy dose a day?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

As much as we strive for healthy relationships, we inevitably encounter individuals who are bullies, toxic or just plain manipulative. Some of these people KNOW what they are doing, but often, most “just don’t get it:”  They have little-to-no self-awareness and feel that they are fully entitled or appropriate in their behavior.  And what’s worse is that they frequently get away with it because others don’t stand up to them.  This enables boundary breakers and convinces them that their behavior is acceptable.  Here’s a news flash: It ISN’T.

The best thing you can do is firmly establish boundaries.  You’ll feel better about yourself and your relationship.  Further, you won’t have to succumb to their inappropriate behavior over and over again:

1. Know Who You Are Dealing with: The first step in this process is to identify those individuals who don’t respect your boundaries.  Doing so will keep you on the look-out for times that boundaries need to be reinforced or put into place.
2. Tune-in: Start paying attention to how these people typically break boundaries.  Some questions to ask: Are they pushy?  Do they ask questions you feel uncomfortable answering?  Do they discuss things with you that are inappropriate?  Do they disregard your wishes or needs?  Do they always prioritize their needs before yours?
3. Trust Your Gut: If you aren’t sure as to whether or not a boundary is being broken, stop thinking and start feeling.  Does something feel awkward, uncomfortable or wrong?  Can you feel an adrenaline rush, but aren’t sure why?  Do you feel nauseous during the discussion?  At times, our guts have better listening skills than our ears.  If you can feel a visceral reaction to the conversation at hand, you can be pretty sure that something isn’t right.
4. Think First, Speak Second: Once you realize boundaries are being broken, think about how you want to react.  Reacting without thinking through your position and what you want as an outcome can lead to an unresolved situation, potential “room for discussion” or more broken boundaries down the line.
5. State Your Position: Tell the person who is breaking a boundary that they are indeed breaking a boundary.  Sugar-coating it…hemming and hawing…playing nice…politely saying no…often doesn’t work with people who perpetually break boundaries.  Unfortunately, many of these boundary breakers don’t have a clue as to the fact that they are crossing a line.  The more obvious you can be, the better.
6. Don’t Back Down: If the person continues to push you on a topic, tell them the topic “isn’t up for discussion.”  The more you stand your ground, the less likely the person will continue to try to push you on things in the future.  No means no.  Inappropriate is inappropriate.  And, boundaries are boundaries.

The more you set boundaries, the easier it will get. Do you have boundary breakers in your life?  How do you handle the situation?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Diet foods are lower caloric versions of their high-calorie cousins, often made by reducing the sugar and/or fat content.  Reduced sugar foods and beverages are often loaded with highly-processed, chemically-derived sugar substitutes; reduced fat foods usually have a lot of added sugars.  Both options require additives and processing that are best avoided.

A few great examples of these types of foods include: Fat-free and low-fat muffins, reduced-sugar or sugar-free sodas and juices, and even products, such as Snackwells, that tout lower amounts of fat.  Each and every one of these examples trades either fat or sugar for the other.  On the rare occasion that you have something that is BOTH fat-free and sugar-free, you are then dealing with artificial sweeteners and other chemicals to make up for the lack in fat or sugar.

Understanding nutrition labels and the nutrient claims on packaged diet foods will help you to get a better sense for what the label is REALLY telling you.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting!