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?

JUST IN TIME FOR THE HOLIDAYS! Learn the secret to eating healthy today, tomorrow and always with the MOST simple plan: "GET REAL" and STOP 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!

JUST IN TIME FOR THE HOLIDAYS! Learn the secret to eating healthy today, tomorrow and always with the MOST simple plan: "GET REAL" and STOP Dieting!  BUY IT NOW!

People have extolled the benefits of red wine for centuries, but since the 1990s, it has been shown to be a “superfood” many times over, protecting the body from heart disease, stroke, cancer, and countless other chronic maladies. A diet that includes moderate amounts of red wine can reduce mortality from these afflictions by 30 to 50 percent, according to some studies. But one group of people isn’t so thrilled by the good news about red wine—people who prefer white wine and feel that their beverage of choice has been unfairly maligned.

It’s in the Skin
The reason red wine gets so much credit is that it’s full of a potent blend of some of the strongest antioxidant chemicals found in nature—even more potent than vitamins C and E, which are considered some of the most powerful. Besides polyphenols, flavonoids, phenolic acids, and other bioactive compounds, red wine contains resveratrol, a chemical that has shown remarkable promise in protecting the heart and brain from damage, reducing inflammation, and reversing harmful health conditions. These helpful compounds, found in the skins of grapes, appear more abundantly in red wine than in white, because red wine grapes stay in contact with their skins for much longer in the winemaking process, while white wine grapes are separated from their skins early on. So naturally, much of the published research shows that when it comes to preventing colon cancer, stroke, diabetes, and heart disease, red wine should be people’s beverage of choice.

White or Red … or Both?
Not all researchers believe in the power of cabernet over chardonnay, however. Some studies have found no discernible difference between the health benefits of drinking white wine versus red. Besides the chemicals that are unique to wine, alcohol itself can be a powerful and beneficial compound (in moderation, of course); it increases the absorption of other antioxidants, boosts the level of good (LDL) cholesterol, thins the blood to prevent heart clots, and promotes relaxation, which can help avert stress-induced illnesses. Since white and red wines contain similar levels of alcohol, in this respect, they have the same positive effects on the body.

Too many sweets can increase your chances of gaining weight which in turn can lead to type 2 diabetes. An acceptable sugar substitute in food would lessen that risk but are we trading one problem for another?

What’s the Latest?
Last December 2008, FDA approved a sweetener marketed under the names Truvia and PureVia. Rebaudioside A, one of the components of the stevia plant is extracted and used as a sugar substitute. The stevia plant grows in Paraguay and Brazil and has been used for centuries in South America.

Although Truvia and PureVia are now deemed to be safe for human consumption many experts feel that it’s premature and more studies should be conducted before allowing Truvia and PurVia to be added to food and beverages.

History
Artificial sweeteners have been available since 1870 when saccharin was discovered and used in chewing gum, soda, and breath mints. However, subsequent studies revealed that saccharin caused cancer in rats and in 1970s the substance was banned.

New products thought to be safe soon entered the market and became increasingly popular. “Sugar-Free” became synonymous with “no calories” encouraging guilt-free consumption.

Here is a review of the best-known sugar alternatives currently in use:

• Aspartame is sold under the brand names Equal and NutraSweet. Numerous studies have shown a link to a variety of cancers. One study pointed to a higher risk of developing brain tumours, lymphoma and leukemia.
• Sucralose is marketed under the name Splenda. Some studies have suggested that although it is used as a sugar substitute it may actually promote weight gain. There is also some evidence that sucralose could have a harmful effect on the digestive system.
• Cyclamate is also known as sodium cyclamate and calcium cyclamate. Sweet ‘N Low is a brand name for one artificial sweetener that contains cyclamate. Numerous studies have linked cyclamate to cancer in animals.

Many years ago, the famous film star Gloria Swanson was reputed to have said” I wouldn’t put sugar in my cupboard, let alone in my body.” Before jumping to diet sodas and artificial sweeteners, perhaps we should consider moderation.

By Natasha Morgan of Not Just The Kitchen

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?

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“Anyone want my Peach cup?…anyone?…I’ll give it away for free!…Please someone just take it so my mom doesn’t yell at me!”

We had a lunch monitor at my school that guarded the trashcan at lunch like a rhino guards a watering hole. She would make sure that unopened food and Tupperware filled with leftover vegetables either went in your belly (and you would have to deal with the taste) or went back home in your lunchbox (and you would have to deal with an angry parent). Therefore, if you didn’t like what you had in your lunch, you either had to trade it, give it away or, heaven forbid, eat it.

Here are a few tips along with actual food suggestions for keeping lunches organic, vitamin filled, and, most importantly for everyone, fun to eat and make (many of these can be made gluten-free as I am allergic and find many kids these days are as well!)

1) Pick a Great Name:

There is a reason why Ritz crackers are more popular with kids than ‘water crackers.’ When you are making kids or teen’s lunches at home, tell them what you are making and call it something really kid friendly using words like cheesy, crunchy and crispy. You can also create a snack (see the ones below) and call it something after your kid’s name, or after your name. You can also use the name of a pet or favorite animal. A kid is much less likely to trade something named after themselves or their dear fluffy! (besides, its much harder to trade something you create—”Anyone want some Randy Ralphs?”

• “Sloppy Frisbees” Get some whole grain crackers with sesame seeds and spread some organic almond butter between two crackers.
• “Laura’s Lettuce Logs” This is a lunch version of lettuce wraps and works really well for vegetarian or even vegan kiddies. Make a large batch of stir-fried chicken, tofu, scallions, peppers or anything chopped small with some low-sodium Tamari. Put some big leafs of butter lettuce in a Ziploc and put the mix in a Tupperware and let them create their own little wraps. You can make a big batch of the filling at the beginning of the week and serve it for dinner too.

2) Use and Name Kid-Friendly Ingredients

Ok, this might seem like an obvious one, but I have a caveat: Call something that is not kid friendly, something that is kid friendly. What I mean is, as adults, we love to fancy things up. Kids like things that look, taste, sound, smell and are called something familiar. There are some great organic, homemade and even ethnic dishes and ingredients that hold really well in lunches. Use them!…but disguise them a little. See my examples:

• “Tuna and Chips” Most kids these days are ok with Pita, but if not you can try tortilla or chips. Get some whole grain pita, lightly toast it in the oven so they are healthy chips and then make some tuna salad with celery and craisins for sweetness (kids love these).

I am a true believer in eating a wide variety of foods to get all the nutrients and vitamins nature has to offer. With kids, it’s much easier to expand their pallet if you pair new foods with familiar ones.

• “Angel’s Ambrosia” Persimmons and yogurt (goat milk is great and you really cannot tell the difference)
• Figs wrapped in organic turkey bacon on little toothpicks (these are really good). I call them “Yummy Mummies”—get it because they are wrapped like little mummies?

3) Make Sure They Eat It at Home—but beware of leftovers.

Before you try something new in lunch, make sure they actually will eat it normally. Try it out as an after-school snack or over the weekend to make sure they like it. Beware: leftovers can be a little tricky. Usually leftovers do not taste nearly as good the next day and they are very easy to secretly dump in the trash. So, if you wouldn’t eat it for leftovers, then do not pack it for your kids. Some great leftovers:

• “Sinful Sweet Potatoes” This one my younger sisters love, especially because it reminds us of a delicious thanksgiving meal. Bake squash or sweet potatoes with some nutmeg and cinnamon. Put it in a baggy with the skin still on and tell them they can eat it like a slice of watermelon. It is actually surprisingly un-messy and utensil free.
• “Noodles” Instead of regular pasta noodles (can be very starchy and not give much vitamins) try Shirataki noodles which are made of tofu and very low in calories and sodium. If you have a kid who is afraid of veggies, take a zucchini and peel it. Then continue to peel it so you get long flat noodles…I actually prefer this to pasta.

4) Talk to them.

I know, I know, sometimes it is hard to get them to tell you what they do and don’t like, plus it always seems that one day they like one thing and the next day they hate it. But, usually if they really do not like something then they will tell you. I would sit down and ask them what they would prefer to have for lunch, what leftovers do they like, do they ever trade food? You can make this like a game: “Ok, I want to guess which food you eat in your lunch first,” it will tell you a lot about their school eating habits.

I was THE pickiest eater ever when I was younger.  Not only have I gotten better, but also, I am now one of the most adventurous eaters out of my friends. Lastly, two of my favorites:

• “Crispy Chicken Tenders” Get some chicken breasts, clean and cut them into strips and roll them into corn flakes with a little bit of garlic and low sodium soy sauce. Bake in the oven at 350 for 30-40 minutes. You can give them a little dipping sauce as well.
• “Cheesy Oatmeal” Sounds gross, I know, but kids love it! The cheese is actually goat cheese and the oatmeal is actually quinoa. Take a basic quinoa recipe and put some melted goat cheese on top. It tastes a bit like cheesy mashed potatoes…if you close your eyes…and if you forget about texture. This is great when you stuff a red or green bell pepper with it and make it like a sandwich, that way they do not need utensils.

Learning to eat healthy and love it is a process, your actions speak louder than words. At meals at home or when bringing lunch to work show them the choice you make and one day they will do it on their own!

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.

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

Tired of dieting?  Just in time for the holidays! Learn the 5 simple principles that will help you naturally shed excess-pounds and eat healthy for life...without another day of dieting!

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Have you ever had olive oil that was really flavorful and tasty…and then, had olive oil somewhere else that seemed light and especially bland?  Beyond the fact that there is a difference between “Extra-Virgin Olive Oil” (EVOO) and plain olive oil, (EVOO  is more pure than ordinary olive oil) there is another reason for that.   Just as we should avoid foods that are highly processed or refined, it is best to avoid oils that are as well.   Many oils are extracted from seeds, nuts, plants and vegetables by using a heating process or a chemical process, using the chemical hexane.  Heat can degrade the flavor, change the nutritional value and affect the color of oils.   While hexane, a petrochemical also used as a paint diluent and solvent may be dangerous to our health.  Is a matter of fact, the EPA declared hexane a Hazardous Air Pollutant in 1993, as a result of the fact that it can lead to serious health complications if inhaled.

As a result, it is best to look for oils that are unrefined.  They are richer in nutrients, and are more robust and true to their natural flavors.

• Expeller Pressed Oil: Expeller pressed oil is a process that extracts oil from nuts or seeds by crushing them.  Depending on the hardness of the seed or nut, various temperatures are required (the harder the nut, the higher the pressure, which directly causes higher temperatures during processing).  However, no external heat is applied.
• Cold Expeller Pressed Oil: As its name implies, CEPO uses a chemical-free process to extract oils from nuts or seeds by crushing them at very low heat…no higher than 120° Fahrenheit.

Unfortunately, some manufacturers trick their consumers by first using one of the above processes and then using hexane AFTER the expeller pressing process.  When you shop for oils, purchase those that are unrefined, cold-expeller pressed to ensure you are getting the highest quality oil.  Natural and Health Food Stores may even carry oils that have a “No Hexane” label on their product, as they know that consumers are becoming more aware.

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

Tired of dieting?  Just in time for the holidays! Learn the 5 simple principles that will help you naturally shed excess-pounds and eat healthy for life...without another day of dieting!

BUY "GET REAL" and STOP Dieting! NOW!

Be warned! The options you want may not be at your grocery store. You can always look to the Internet to find them. I personally love the Natural Candy Store, Living Nutz and VeganEssentials. You can get organic, vegan, gluten-free and allergen free candies that taste just as good as the commercial brands.

Sunspire Fair Trade Earth Balls:

These balls of fair trade chocolate are wrapped in Earth foil – each looks like a little globe. What is more perfect than chocolate shaped like the Earth? A 5 oz. bag of Earth Balls can be ordered on their website for $4.99. Visit Sunspire Fair Trade Earth Balls.

Equal Exchange Mini Chocolates:

55% Dark Chocolate Bites – Organic & Fair-Trade $13.49 for ½ lb. These organic chocolates are made with ingredients from farmers’ cooperatives in South America. You might find yourself sneaking a few yourself before putting them into your kids’ reusable Halloween bag. Visit Equal Exchange.

Fair Trade Gold Coins:

These are classic! Give the kids a lesson in humanity and fair trade with these chocolate treats. These traditional gold coin milk chocolate pieces say Farmer Owned and Fair Trade on each side. $5.99 per bundle. Visit Global Exchange Store.

Divine Chocolate Spooky Milk Chocolate Balls – Fair Trade

I love these delicious fair trade milk chocolate balls. They’re wrapped in fun Halloween-themed foils with jack o’ lanterns, bloody eyeballs, and scary skulls. They come in this fun Halloween package. Each package contains 3.5 oz. or approximately 22 balls. $4.99 per pack or $25.50 for a 6-pack. Visit the Natural Candy Store.

Vegan Candy Bars by Go Max Go Foods

Even if you are not vegan or dairy-free, you’ll love that this decadent bar contains no trans fats, no hydrogenated oils, no cholesterol, and nothing artificial. A natural alternative to the Almond Joy Bar.  $2.49 each. Visit GoMaxGoFoods.

Organic Fruit Pinwheel Candies by Pure Fun
These delicious hard candies are made with organic ingredients and real fruit juice. Flavors include Tangerine, Lemon, Raspberry and Pomegranate. Each bag contains around 18 pieces. $3.99 per 3.5 oz. (100g) bag. Visit VeganEssentials.com

Rawzins Organic Raw Chocolate Covered Raisins by Living Nutz

These raw chocolate covered raisins are great even if you are not into raw food snacks. Sweet, sun-dried organic raisins are drenched in raw organic cacao, balancing the perfect blend of chocolate and chewy goodness. Each 2 oz. package is $3.99. Visit Living Nutz.

Yummy Earth Organic Lollipops:

Yummy Earth makes these lollipops and other candies (gummy bears made with fruit syrup and endangered species bug bites) that are gluten-free, peanut-free, tree nut-free, and contain no type of corn syrup. They cost $25 for 150 lollipops plus free shipping on orders $25 and above. Visit Yummy Earth.

1. One Plateful – One Time: Many eaters rely on visual cues, such as an empty plate, to decide when to stop eating.  Cornell University researcher Dr. Brian Wansink created a bottomless soup bowl, which secretly refilled during a meal.  He found that diners eating from the refillable bowl ate 73 percent more soup than diners who ate from a normal bowl.

What can you do? Eating one plateful will help you to eat less.  Further, forgo buffets and “bottomless” items on menus when eating out.  If eating family style, only fill your plate once!

2. Eat off a Smaller Plate: Dr. Brian Wansink also found that plate size matters.  By reducing plate size diameter from 12 to 10 inches, people ate 22 percent fewer calories.  Funny enough, in 1985, average plate size WAS 10″.  Over time, our plates have increased in size!

What you can do: Measure your plates at home.  How big are they?  If they are more than 10 inches, consider finding new plates to eat off of OR use a plate that is 10″ as a guide to fill your plates with food.  Stay within the 10″ diameter!  You’ll get used to the visual cue once you have done this enough.  Also, consider joining the Small Plate Challenge, which asks consumers to use a 10-inch plate for their biggest meals.  http://www.smallplatemovement.org

3. Eat Small Meals, often: Instead of three large meals a day…breakfast, lunch and dinner…decrease portion sizes and allocate some of the food for snacks. You will spread what would normally be three meals into five.  Doing so will help you eat smaller meals, stave off hunger throughout the day and keep you feeling satisfied and energized.

What you can do: Here’s a good schedule to try:

• Breakfast: 7:30am to 8:30am
• Morning Snack: 10:00am to 11:00am
• Lunch: 12:30pm to 1:30pm
• Afternoon Snack: 3:00pm to 4:00pm
• Dinner: 6:00pm to 7:00pm

4. Pre-Plate Your Food: Cornell University Food and Brand Lab researchers found that people who pre-plated their food ate approximately 14 percent less than those who took smaller amounts and returned for seconds and thirds.

What you can do: Pre-plate your meals or snacks before you start eating so that you have a visual stopping point. Avoid eating chips straight out of the bag or ice cream from the carton.

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

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

Tired of dieting?  Just in time for the holidays! Learn the 5 simple principles that will help you naturally shed excess-pounds and eat healthy for life...without another day of dieting!

BUY "GET REAL" and STOP Dieting! NOW!

Believe it or not, it is normal to have cholesterol in your body. It is found in your blood and cells, and it is important to a healthy body because it supports multiple body functions, including the manufacturing of cell membranes and some hormones.  However, too much cholesterol in the blood (known as hypercholesterolemia) may increase your risk for heart disease.

Cholesterol is both manufactured by the body, and comes from foods you eat. In order to understand cholesterol’s impact on your health, I’ve provided a chart of the different terms you have heard and what they really mean

* Your ideal LDL number ALSO depends on other risk factors you have, such as your age, family history, cigarette smoking, high blood pressure, or low HDL.   Always consult with your doctor about your risk factors and where your numbers should be.

How else can you impact your cholesterol levels?

Most people’s “numbers” are affected by genetics, age and gender…which, for the most part, are out of our control.  Further, medical conditions and medications may cause an elevation of cholesterol levels in the blood. Other than taking cholesterol medication, however, there ARE several ways you can keep your cholesterol and triglyceride numbers as healthy as possible.

• Diet: Different types of dietary fat have different impacts on your health.   Saturated Fats and Trans Fats may increase LDL; and trans fats increase decrease HDLs.  As a result, it is best to stick with monounsaturated and polyunsaturated fats, while reducing the amount of saturated fat and trans fats and cholesterol in your diet helps lower your blood cholesterol level.  Further, eating a diet high in soluble fiber can help to lower cholesterol levels as well (oats are high in soluble fiber).
• Physical Activity: Exercising and being active can raise your HDL cholesterol, while lowering your LDL.   Inactivity, however, is a major risk factor for heart disease.  Aim to get 30 minutes of activity on most days.
• Weight: Being overweight can negatively impact your cholesterol levels. Losing excess-weight can help raise healthy HDLs, lower unhealthy LDLs, total cholesterol levels and triglyceride levels.
• Smoking: Smoking lowers HDL and increases the tendency for your blood to clot…raising risk for heart disease.
• Alcohol: In certain studies, alcohol has shown to raise HDL.  However, it doesn’t significantly enough to recommend drinking alcohol as a preventative measure.  Always make sure you drink in moderation (1 to drinks per day for men and one per day for women).

Do you have high cholesterol?  What measures are you taking to lower your numbers?

Shed excess-pounds naturally and eat healthy for life with the MOST simple plan: "GET REAL" and STOP Dieting!  BUY IT NOW!

But, before we dive into the details of the healthy side of pumpkins, here are a few fun-facts:

Fun-Facts

• Globe-Trotter: Six of seven continents can grow pumpkins.  Only on Antarctica are pumpkins unable to grow.
• Edible Flowers: Add pumpkin flowers to salads or dishes to make them oh-so-pretty.
• Jack of ALL Lanterns (or Trades!): First harvested in Central America, Native Americans used pumpkins for food, medicine and even household items, such as mats.
• Good Enough for a Leprechaun: Carving pumpkins is originally an Irish tradition.  They originally carved turnips, but found pumpkins to be much easier to carve.
• Your Chariot Awaits!: Cinderella could have very well ridden in a pumpkin at midnight.  Pumpkins range in size from less than a pound to over 1,000 pounds, with the largest ever grown weighing 1,140 pounds! (BOY! That is a lot of carving to do!)

Benefits

1. Cancer Fighter: Much like carrots, pumpkins are loaded with the antioxidant beta-carotene.  Those who consume diets rich in this nutrient are said to be less likely to develop certain cancers than those who don’t include it in their diets.
2. Hypertension: Pumpkin seeds are high in potassium which is known to lower the risk for hypertension.
3. Immune System: As a result of its zinc content, pumpkin is wonderful in boosting your immune system.
4. Bone Health: Zinc also helps support bone density and, as a result, lessens the risk for osteoporosis.
5. Digestion: 90% made of water and high in fiber (3 gms per 50 calories), pumpkins are wonderful for aiding digestion.  Fiber, specifically, is known to help fight cancer and heart disease, as well as other diseases.
6. Arthritis Prevention: Because of its anti-inflammatory properties, pumpkin seeds may help to diminish symptoms of arthritis.
7. Anti-Aging: As a result of pumpkin’s high vitamin A, vitamin C and alpha-hydrox-acid content, pumpkins are helpful in reducing the signs of aging and great for your skin.

Ideas to Get into Your Diet

• Seeds:
  • Roast the seeds for a healthy snack on their own
  • Add seeds to cereals (or look for cereals that already contain them, such as Nature’s Path Flax and Pumpkin Seed Granola)
  • Add seeds to salads
• Pumpkin Flesh:
  • Soups: Cut up pumpkin and heat in a pot with curry and other spices you enjoy.  Once well cooked, blend in a food processor with vegetable or chicken broth for a tasty soup.
  • Bread: Use applesauce instead of butter to keep it low-fat.
  • Pie:You can’t beat pumpkin pie at Thanskgiving
  • Side Dish:  Much like squash, pumpkin is great as a side dish on its own.

Do you like pumpkins?  How do you eat them?



Shed excess-pounds naturally and eat healthy for life with the MOST simple plan: "GET REAL" and STOP Dieting!  BUY IT NOW!

Ingredients

• 1 cup mixed-berries (use frozen if out of season)
• 1/2 medium banana
• 1/4 cup ground flaxseed
• 1/2 cup plain, non-fat Greek yogurt
• 1/4 cup skim milk

Directions

In a blender, mix until smooth and creamy.  Drink immediately!

Here’s what the experts learned:

• A diet rich in fiber affected only hormone receptor-negative tumors.
• The kind of fiber women consumed made a difference.

Types of Breast Cancer Tumors
Breast cancer tumors are either hormone receptor-positive or hormone receptor-negative. Hormone receptor-positive cells are fuelled by the female hormones estrogen and progesterone, while hormone receptor-negative cancer cells are not.

What Foods Contain Fiber?
All plant foods contain fiber to varying degrees but only soluble fiber affect the receptor-negative tumors.

Soluble fiber, as the name suggests, dissolves in water. When it reaches your stomach, it forms a gel and slows the rate of digestion and absorption. This is how soluble fiber controls blood sugar and insulin levels which have a direct impact on breast cancer cells.

Which Foods Are Rich in Soluble Fiber?
Oats, oat bran, psyllium-enriched breakfast cereals, barley, legumes, citrus fruit, and apples all contain generous amounts of soluble fiber.

Other Ways to Combat Breast Cancer
Researchers further suggest that paying attention to the following dietary factors may also guard against breast cancer:

Carbohydrates

• Slow burning, or low-glycemic carbohydrates carry a lower risk of developing breast cancer and include the following foods: Grainy breads, brown rice, pasta, sweet potato, bran cereals, steel-cut or large flake oatmeal, and most types of fruit.
• Fast buring, or high-glycemic foods such as white bread, refined breakfast cereals, and sugary drinks elevate the glucose and insulin levels that increase your risk of developing breast cancer.

Flaxseed
Natural compounds in flaxseed bind to estrogen receptors on breast cells and block the action of the body’s own estrogen. By adding 1 to 2 tablespoons of ground flaxseed to hot cereal, yogurt, smoothies, applesauce, and baked-goods, you can reduce your risk of breast cancer.

Low-Fat Diet
Studies have shown that reducing fat intake can dramatically increase the survival rate of women diagnosed with estrogen-negative breast cancer.

Stick to skim milk, no fat yogurt and cheese with less than 15 per cent fat. Lean, skinless poultry, fish and beans are also a better bet than meat. Fats and oils should only be added when necessary.

Vegetables
Your body can eliminate carcinogens by regulating detoxification enzymes in the liver. Phytochemicals that are found in some vegetables help this process.

Bok choy, broccoli, broccoli sprouts, broccoflower, broccolini, brussels sprouts, cabbage, cauliflower, rutabaga and turnip all contain phytochemicals.

Alcohol
Some experts suggest that alcohol may cause chemical reactions in your body and:

• Make breast cells more vulnerable to the effects of carcinogens
• Affect the liver’s processing of substances
• Inhibit the ability of cells to repair faulty genes
• Increase estrogen levels

Weight Gain
Excess weight has been clearly linked to breast cancer. Obesity can increase circulating estradiol, the most potent form of estrogen in the body.

Several decades of scientific study have produced guidelines that would reduce the risk of developing breast cancer. Although the disease is more prevalent in older women, it’s never too early to adopt a healthy lifestyle.

1. Description: The shape of a Somersault is a 1/4″ thick disk that is about 3/4″ in diameter.  Their look reminds me of kids-cereals…namely Cookie Crisp, however, instead of chocolate chips, they have sunflower seeds.    A serving size is about 15 of these little munchables.
2. Taste and Flavors: Somersaults come in three flavors:  Chez Cocoa, Salty Pepper and S.S. Sea Salt.  In general, their flavors, although different, remind me of a cross between pretzels, crackers, nuts and seeds.  Chez Cocoa reminds me of a healthier and slightly less sweet version of Cocoa Puffs.  Salty Pepper has a bit of a nuttier flavor with a bit of a spicy pretzel taste.  And,  S.S. Sea Salt is most like a very salty pretzel.  My favorites are Chez Cocoa: It isn’t too sweet, yet still satisfies the sweet tooth in all of us; and Salty Pepper.  I find that S.S. Sea Salt is a little on the boring side, and not nearly as robust in flavor as the Salty Pepper.
3. Ingredient Quality: Each flavor is made with all-natural ingredients, including: spices, toasted grains, sunflower seeds and sesame seeds.  Nothing artificial and no fillers.
4. Nutritional Value: These little nuggets are a bit high in fat, however, they are low in saturated fat.  Their nutritional breakdown is approximately: 40% Fat, 44% Carbs and 16% Protein.  Further, they offer 3 grams of fiber, definitely a healthy dose per serving.
5. Overall: I like these.  I’m not sure I would make them a regular snack, but they would definitely fill the bill once in awhile.  Further, given their flavor, shape and size, they would most likely be a winner with the kids!  One word of caution:  It is easy to be “not-so-mindful” when eating these, as 15 little nuggets pop in your mouth pretty easily.  So, I’d be extra mindful when enjoying them!

To Purchase:

You can buy either the 2 oz pouches or 6 ounce resealable pouches on Amazon: Buy Somersaults

Samples were provided from Somersaults Snack Co.

Although Halloween tends to be chock full o’ sugar, chocolate and other unhealthier items, there is no reason why you and the kids can’t enjoy some of the sweetest that Halloween has to offer, without any of the guilt or regrets that tend to follow.  All it takes is a little thinking and “pre-planning.”  Doing so will help you maintain control and not overdo it when the big day finally comes:

Pre-Halloween

• Buying Candy: Avoid stocking up on Halloween candy early.  Having the candy around the house will tempt you to indulge before trick-or-treating starts.  Aim to purchase your candy no more than a day or two before Halloween (you may hit some great sales too!)
• Plan Your Treat-Giving: There is nothing wrong about giving treats that are healthier than the traditional HFCS laden candy that Halloween often includes.  Here are a few ideas:
  • Nut packs, raisins, sunflower seeds, pumpkin seeds
  • Granola bars, Clif Bars for Kids, and other snack bars
  • Baked chips, microwave popcorn or pretzels
  • Bubbles, pencils, stickers, Slinkies, Trading Cards, gum
  • Dark chocolate miniatures by Hershey’s
• Party Planning: Consider hosting your own party.  Doing so will allow you to have more control over portion control and other foods beyond candy.  Serve treats towards the end of the evening, and start off with fresh vegetables and dips, sandwiches made with whole-grain breads and lean meats, whole-grain crackers and low-fat cheese and fruit.  And, for drinks, choose juice or hot apple cider over soda.
• Rally Your Neighborhood Together: Talk to other parents in the neighborhood and plan on making a healthier Halloween as a community.  Create a “pre-approved” treat list and divide and conquer on the purchases.  This will make it easier for all parents involved! (Check out http://www.greenhalloween.org/)

Day of Halloween

• Eat before Trick-or-Treating: Just like it is wise to grocery shop on a full stomach, it is wise to trick-or-treat on one as well.  Serve your kids a healthy snack that is well-balanced and nutritious before to stave off gorging themselves during and after trick-or-treating.
• Be Picky: Before you go trick-or-treating with your child, talk to them about the treats they are most looking forward to.  You may even want to talk to them about what they think is a good amount to consume that night and make a pact with them about how much they will eat and what you will do with the “left-overs”.
• Mini Bag it: Use smaller bags for trick-or-treating.  In Mindless Eating: Why we Eat More Than We Think by Brian Wansink, it is argued that people consume more food when it comes in bigger packages.  Limiting the capacity of your trick-or-treat bag will help your child to not overdo it.
• Indulge: Whether or not you have discussed an appropriate amount of treat eating prior to trick-or-treating, let your children enjoy some candy in moderation post-trick-or-treating.   Either watch how much they consume or keep the treats in a place that you can manage so that you can decide an appropriate stopping point.

The Day After

• Portion out the Loot: Apportion the left-over candy into “single-serving” treats that they can indulge in once-a-day or whatever frequency you deem most appropriate.   You may even want to formalize these portions by using little Halloween party favor bags to hold two or three small treats.  You can staple them to make it clear that the bag is a serving.
• Giveaway Leftovers: If the idea of giving your child candy every day is distasteful, consider giving away leftovers to places like your office, libraries or pediatrician offices.
• Out of Sight: If you want to keep the leftover candy around, but would prefer to not make it a daily ritual, put the extras into a high-cabinet or into the back of a cabinet to keep it out of sight.  The less you or you child sees the treats, the less likely they will think about them.
• Sales: A lot of stores will sell candy for deep discounts on November 1st.  Resist the urge to stock up.

How do you plan on making Halloween healthier for you and your kids?

Although the old mantra of “an apple a day keeps the doctor away” is pretty ingrained, the average American consumes a mere 65 apples a year.  That is barely once or twice a week, or 2 months out of the year!  Seems like Americans could benefit from upping their intake.  Here’s why:

1. Cancer Prevention: Various studies have shown that eating apples helps prevent the development of various cancers, including: breast, lung, colon and liver cancers.
2. Lung Health: Daily apple consumption helps to lower symptoms of asthma and protect against lung disease.
3. Heart Health: As a result of a unique combination of phytonutrients, flavenoids and fiber, apples help support heart health and lower cholesterol.  Many of these nutrients are found in the skins, so be sure to choose organic and eat the apple unpeeled.
4. Memory and Aging: In a study done at Cornell University, quercetin, an ingredient found in apples, was found to potentially protect brain cells from damage that may result in Alzheimers.
5. Bone Strength: Ingredients phloridzin (found only in apples) and boron help to increase bone density and strength.

And if an apple’s benefits are the least of your interest, maybe some little known facts would be:

1. Top apple-producing country: China
   
2. Top 5 apple-producing states: Washington, New York, Michigan, Pennsylvania, and California.
3. Varieties: If you think that Granny Smith or Delicious are a couple of several varieties to choose from, think again. More than 7500 varieties of apples are grown in the world, with 2500 grown in the United States.  Red Delicious is the most popular in the US and Golden Delicious is 2nd.
4. Native Heritage: Of all 2,500 varieties of apples, the ONLY apple that is native to North America is the crabapple!
5. Biblical Reference: Although most of us think of Eve tempting Adam with an apple, there is actually no mention of an apple as the forbidden fruit in the Bible.

Want some ideas to get your daily dose?  Here are some ways to enjoy:

• In an apple-banana protein shake
• With a tablespoon of 100% all-natural peanut butter
• In yogurt with honey
• In your oatmeal
• In your salad: Mix with mixed greens, walnuts, grapes and a tablespoon of gorgonzola.  Serve with EVOO olive oil and balsamic vinegar.

Do you like apples? How do you most enjoy eating them?  How often do you eat them?

Formed in 2004 by founders Tim O’Shea and Dale Sims, the company connects small-scale fish suppliers with distributors to get sustainable seafood to restaurant kitchens and supermarkets, in an effort build a market for sustainable aquaculture and wild fishing that doesn’t damage the environment. But praises from chefs and the culinary world are not all.

CleanFish has also gotten a nod from the business world, as well. In May 2009, BusinessWeek named listed them as one of the “Most Promising Social Entrepreneurs”. And TIME magazine called them “Responsibility Pioneer” and one of 25 companies “big and small old and new…changing the world”. It is a company that is doing well by doing good.

How Clean Fish Operates

Clean Fish co-founder and CEO Tim O’Shea describes large-scale commercial fishing as “Hoovering up ecosystems.” I take this as a commentary on our over-fished and over-harvested oceans. O’Shea’s operation has four full-time “Clean Fish evangelists” among his 30-strong staff, separate from his sales force, who work to educate chefs and consumers about how they source their fish. The company’s suppliers—24 artisan fish producers they call the Clean Fish Alliance—have already been able to expand because Clean Fish increased the market for their seafood. The company’s revenue has been doubling each year for three years, and CleanFish expects to top $20 million in 2009.

It’s Not Just Restaurants, It’s The Environment

According to the Environmental Protection Agency (EPA), humans are responsible for:

• Removing about 8% of the total primary production of the aquatic ecosystem each year.
• Harvesting and consuming more than one fourth of the annual fish production of ocean upwelling regions and tropical marine shelves.
• Removing about 35% of temperate shelf region productivity.
• Over harvesting to this extent can greatly affect the biodiversity of many important aquatic ecosystems and local industry and the economy.

Overharvesting to this extent can greatly affect the biodiversity of many important aquatic ecosystems and local industry and the economy.

Clean Fish’s ethos is based on the ideal of a marketplace that rewards human-scale fisheries where wild fish are harvested responsibly. They believe this demands conscious restraint appropriate from fishermen who know over-harvesting for this year’s market will only hurt the viability of fish stocks in the future. And their belief system is being embraced by top chefs and the business world alike.

The next time you are going out to dinner or getting fish from your local grocery store, check to see if it is Clean Fish.

For more information, visit CleanFish.

Ingredients

• 1 1/2 lb chicken breast – cut into 1 cubic inch pieces
• 4 cloves garlic – minced
• 2 Tbsp canola oil
• 2 c chicken broth
• 1 c cooking wine
• 1/2 c balsamic vinegar
• 1 c canned artichoke hearts – quartered and drained (not marinated)
• 1/3 c capers – drained
• 1 c sun-dried tomatoes
• 1/2 c whole-wheat flour
• 1 box whole-grain pasta
• grated parmesan cheese

Directions

In a large bowl, toss the pieces of chicken in the whole-wheat flour until all pieces are well coated.  In a large deep pan, heat the oil over medium heat.  Once heated through, saute the garlic until golden brown.  Next, saute the chicken pieces until lightly brown on all sides.  Remove the chicken from heat and set aside.

In the same pan, add the chicken stock, cooking wine and balsamic vinegar.  Bring to a boil and then reduce heat to simmer.  Simmer until sauce reduces by about one-quarter.  Add sun-dried tomatoes and capers and simmer for another 10 minutes.  Then, add chicken and artichoke hearts.

In a large pot, bring two quarts of water to a boil.  Put pasta into water and boil for nine minutes.  When pasta is done (should be al dente), remove from heat and drain (do not rinse).  Put the pasta back into the pot and add the contents of pan.  Mix well and serve with a dusting of parmesan.

Richard Wilkinson - “Learn to Love Fat.”

During the segment there were a few points that I think are worth mentioning:

• Extremism: The reporter stated, “Not everyone subscribes to the theory that life is best lived hungry and constantly inside the gym.”  These kinds of statements are exactly what discourage people from living at a healthy weight.  If you eat right and are active…you don’t have to be so extreme to always “live hungry and inside the gym.”  Let’s get back to moderation.
• Obesity vs. Inactivity: One of the doctors interviewed stated that she believes there really isn’t an obesity epidemic, as much as an inactivity epidemic. For instance, there are people who are thin and appear to fall into a healthy BMI range who are extremely inactive.  However, on the flip side, there are overweight people who are highly active. Which is better? Personally, I’d argue that the overweight person who is highly active is more healthy than the thin person who doesn’t get their butt off the couch.
• Degree of Overweight is What Matters: Let’s face it, there is a big difference between being 5 – 10 pounds overweight versus 50 to 70 pounds overweight. I would argue that although there are rare cases of a person who is carrying 50 extra pounds is in good health, more often than not, that individual has or will have more health issues than an individual who is 5 – 10 pounds overweight. So really, is it productive to have a “Fat Acceptance Movement?” Or, should we be pushing for a “Happy to Be in My Skin Movement.
• REAL Acceptance?: Dr. Snyderman provides a real life personal question of how accepting we really are: If you are on an airplane and an obese person gets on…would you think to yourself: “Please don’t sit next to me”?

Here is the video for your own viewing:

What do you think?  Do you think that a Fat Acceptance Movement is an excuse for people to be obese or do you think it is a great idea?

GMOs were first grown in the United States in 1996. They work by inserting an additional protein into the genetic code of the original seed. This allows the crops to withstand repeated bouts of pesticide without destroying the crop. In such a short amount of time, GMOs have become a ubiquitous part of our food supply, found in nearly 75% of processed foods lining the supermarket shelves. How has it infiltrated such a large portion of our food supply? A large majority of our farmland the past few decades has transitioned to grow three major crops: corn, soy, and canola. The same agrochemical businesses that created GMOs also sell the seeds that grow these crops. For example, 92 percent of all soy grown worldwide is genetically modified, according to the U.S. Department of Agriculture. If you think you do not consume any of these soybeans because you avoid edamame, tofu, and soymilk- think again! Soybean oil, soy protein isolate, soy lecithin, etc, are common ingredients in processed foods. Even products you think of as healthy contain these harmful ingredients, such as protein bars, dark chocolate, and multigrain crackers. Since these crops are also fed to our animals, even meat is not free of them.

All of Europe, England, Australia, Japan and Russia require food containing GMOs to be labeled accordingly. In response to consumer outcries in these countries, large companies such as Kraft, Walmart, and Coca Cola have redesigned their products to either remove GMOs from them or label them appropriately. Consumers can then make their own decisions about whether to include these new substances into their family’s diet or now. For a myriad of political reasons, we are not given that choice in this country. Instead, you must be extremely pro-active if you would like to minimize GMOs in your diet.

So what’s the big deal with GMOs and why should you avoid them? Most of the objection about GMOs is that they are an uncontrolled human experiment. Only one study has been conducted on humans rather than animals. The results showed that parts of the altered gene in GMO soy had been transferred into the DNA of the bacteria in the digestive system (U.S. National Academy of Sciences 2004). Results from animal studies are even less promising. Until U.S. consumers get more vocal about GMOs, what can you do?

Tips for minimizing GMOs in your diet:

• Stick to organic food as much as possible; even fresh foods such as fruits and vegetables can be coated in a corn-based wax to make them look prettier and withstand long travel distances
• Look for corn, soy, and canola listed in the ingredient list; assume they are genetically modified
• Start small. What do you or your family consumer a lot of? Cereal? Crackers? Milk? Look for a non-GMO alternative of your favorite brand by shopping organic.
• Most importantly, speak up! Does your grocery store have slim pickings when it comes to organics? Make a request for specific products you would like to see. Does your store already offer plenty of options? Let them know you appreciate the selection. Do it for your children and your children’s children!

The New York Botanical Garden in the Bronx and the Brooklyn Botanic Garden in Brooklyn, for instance, run programs where children can plant, tend and harvest their own fruits, herbs and vegetables.  To appeal to the “ripe” ages of the NYBG’s audience, the garden focuses on teaching children around their favorite dishes.  For instance, in the Breakfast Bowl Bed, they plant and harvest cereals and grains such as corn, barley, oats, rice and wheat.  While the Pizza Garden is where they can grow and cultivate various ingredients such as oregano, basil, and tomatoes.

It turns out that these types of programs not only educate children, but also impact their taste buds to appreciate the very foods they would turn their noses up to previously.  Here’s why:

1. Dirty Zone: What kid doesn’t like to get a little dirty?  In programs like the ones at the NYBG and BBG, children are encouraged to dig for worms, plant seeds and get a little dirty.  Putting bad weeds in ‘Jail’ and learning how to play in the dirt is what these programs are all about!
2. Ownership and Responsibility: Through cultivating their own plot, children plant vegetables, watch them grow and pick them with their very own hands.  It gives them a sense of pride and accomplishment…and if you will…attachment to what they grow.
3. Learning While Playing: The children in these programs aren’t being told what they “should be eating”, but instead learn while doing.  The staff teaches them good nutrition through the food they grow, why foods are healthy and how to make them grow the best.  They even learn about the benefits of growing organic.

Unfortunately, programs like the NYBG’s aren’t everywhere.  If you don’t have a program local to you, you can create your own programs right at home.  Here are a few ideas:

1. Garden at Home: If you have a backyard, start your own garden at home and involve your children.  Ask them what they would like to grow and give them their own “crop” to take care of.  If you don’t have a backyard, look for plants you can grow in a window box or herbs you can grow in your kitchen.
2. Farmers’ Markets: Bring your children to your local farmers’ markets and let them explore the good being sold.  Let them choose a fruit or vegetable that they would like to try on their own.
3. Cooking: Let your children pick a new ingredient each week and have them help you come up with a recipe that they can cook and enjoy.  You can even have their friends over and host a Children’s “Iron Chef” cook-off.
4. Educate: Each week, pick a vegetable, fruit or herb that you can research together.  Learn where the ingredient originates from, during what time of year it grows, ways to prepare it, and of course, its nutritional benefits.

Do you grow your own vegetables at home?  Do you involve your children in the process?  Have you enrolled your kids in any of these programs?

1. It is a fruit. Although many people believe that tomatoes are vegetables, they are actually fruits.
2. Italian in Origin..Not so Much. Although popular as an ingredient in Italian cuisine, tomatoes are originally native to the western side of South America.  However, it was first cultivated in Mexico; and it was through Colombus that seeds were first introduced to Europe.
3. Antioxidant Powerhouse. Tomatoes are a great source of lycopene, Vitamin C, and Vitamin A.  They are antioxidants that are instrumental in neutralizing free radicals known to potentially damage cells, which can increase inflammation and the progression or severity of disease.  Diets high in these antioxidants have been shown to help reduce the risk or severity of all of these illnesses.  Lycopene, especially, helps protect cells from oxygen damage and heart disease.
4. Prostate, Colon and Pancreas. Although tomatoes are great cancer fighters in general, they are specifically known to promote prostate and colon health.  Further, a study published in The Journal of Nutrition showed that those consuming a diet high in lycopene had a diminished risk for pancreatic cancer.
5. Organic Matters. In tomatoes, research has shown that organic tomatoes and organic tomato products provide a much greater dose of lycopene than non-organic.
6. Fiber Factor. Tomatoes are a great source of fiber, which helps to regulate blood sugar and cholesterol levels.
7. Canned isn’t so Bad. Although I’m a fan of “au natural” – or right off the plant – when it comes to eating fruits and vegetables…I can get behind canned tomato products.   Is a matter of fact, some believe that canned products are better than fresh whole tomatoes because the nutrients are higher in concentration than the fresh fruit.
8. Every Color of the Rainbow. Tomatoes come in every color except for blue!  You can find them in red, orange, yellow, green and even purple!

Ways to enjoy tomatoes: Tomatoes are very versatile.

• Dishes: Gazpacho, Salads,Tomato and Avocado Salad, Minestrone Soups, Chili
• Sauces: Tomato based sauces, salsas, ketchup, cocktail sauce
• Drinks: Tomato Juice, Bloody Mary’s

Do you like tomatoes?  Do you incorporate them into your diet daily?  Any favorite recipes?

1. Taste: The fresher the produce, the better it will taste.  If a fruit or vegetable isn’t in season, it is shipped from across the country, or even worse, across the world.  To do so, farmers harvest their crops early and refrigerate them so that they don’t go bad during shipping.  As a result, they aren’t ripe when picked and don’t always ripen to their full flavor as they would in their natural growing environment.  During chilling and shipping, produce loses freshness and flavor with each step of the process: when chilled, when transported and when held in warehouses prior to distribution.
2. Nutrition: Vanishing flavor from fruits and vegetables also means vanishing nutrition.  As mentioned, when farmers ship to far off areas, they harvest early.  In doing so, the fruit or vegetable doesn’t have as many nutrients as it would have if it was picked when it was fully grown and fully ripe.  Further, because of the transportation process, produce is irradiated to kill germs and layered with preservatives, such as wax on cucumbers.
3. Variety: Eating produce that is in-season means that you eat a wide variety of foods throughout the year.
4. Cost: Buying locally grown, in-season produce means that the cost for that produce is lower.  Why?  Because in season produce is abundant, making supply high.
5. Environment: Eating locally grown, in-season produce means that you are supporting the health of the environment.  Shipping from great distances requires using tons of resources and expelling tons of pollution.

A great resource for finding in-season produce, local to your area is the Seasonal Ingredient Map at Epicurious.com.

Do you buy local, in-season produce?  Do you grow your own veggies or fruit? Can you taste the difference in quality and taste?

1. Watch out for dorm food. When foods are all-you-can-eat there’s much more of a temptation to overeat or eat things that you might not otherwise have as part of your diet. Start out with smaller portions and go back for more if you’re still hungry.
2. Take advantage of campus gyms. One of the big perks of college is being able to go to a gym for free, so take advantage of the opportunity to work out. Sign up for a class or make the gym part of your routine so that you’ll actually be motivated to go.
3. Play sports. If you hate working out in a gym, there are plenty of activities that you can get involved in on-campus that will keep you fit while letting you have fun at the same time.
4. Walk or ride your bike to class. You could take the bus or drive, but getting a little extra exercise when you can is always a good thing. Also consider taking the stairs instead of the elevators if your classes are on upper levels.
5. Take time to de-stress. College can be stressful for new students who are trying to balance a million things at once and still do well in their classes. Remember to take time for yourself to relax and do things you enjoy as well.
6. Don’t forget to sleep. While studying is important, it’s just as important to get a solid amount of sleep so you’ll be prepared for your classes as well.
7. Limit late-night snacks. It’s easy to want to pig-out when you’re up late studying, but try to limit the amount of unhealthy foods you eat, especially before you go to bed.
8. Don’t keep unhealthy snacks on hand. One way to give yourself a hand in eating healthier is to just not keep unhealthy things around, even if you really, really want to.
9. Find healthy friends. You may be able to find more ways to eat right and get in shape by finding a group of friends that shares the same drive to bit fit and active as you.
10. Get regular check-ups. For most college students, on-campus health care is incredibly cheap or free. Take advantage of this and get regular exams to ensure you’re healthy.

Sahale Snacks was started by two Climbers who felt the trail mixes they noshed on during a climb of Mt. Rainier were rather uninspiring.  Wanting something more, they decided to create snacks that used whole foods, avoided processed and artificial ingredients, yet incorporated a bit of “culinary magic.”  So what can you look forward to if you take Sahale on a climb of your own?

1. Unique Flavor: Their Glazed Nut Products come in three flavors: Almond PB&J, Almonds with Cranberries, Honey and Sea Salt, and Cashews with Pomegranate and Vanilla.  All three flavors are unique, but the Almond PB&J, which is made with peanuts and berries, is especially tasty with a real ‘peanut butter and jelly’ flavor.
2. Whole Ingredients: The more whole the ingredients the better.  Why?  Because you will feel more satisfied for a longer period of time than if you eat a snack with processed ingredients.  The only ingredients these tasty snacks contain which I would take small umbrage with are the evaporated cane juice and the brown sugar.  These aren’t nearly as bad as white sugar or artificial sweeteners but they are still processed.  Still, they do utilize fruits and fruit juices for most of the sweet flavoring in their nut blends.
3. Nutritional Value: Obviously, these are nut snacks…making them naturally high in fat.  However, the fat content of these nibbles is made up mostly of mono and polyunsaturated fats, making them heart healthy and cholesterol free.  Further, because these snacks are mixed with fruits, the fat content is lower than if you were to eat nuts on their own.
4. Satisfaction: Because of the fat content, these snacks are satiating and will keep you filled up until meal time rolls around.
5. Snack Size Packs: Sahale Glazed nuts come in two sizes: 0.75 oz and 4 oz.  The good news is that 0.75 ounces is a perfect snack size and will keep you from over-indulging.  Remember, even healthy fats should be eaten in moderation!
6. Overall Recommendation: When it comes to overall quality of ingredients and taste, Sahale Snacks’ Glazed Nuts get a thumbs up.  Nutritionally, I provide a word of caution:  I recommend snacks that are high in fiber (2 gms per 100 calories), have moderate fat (2 – 3 gms per 100 calories) and contain some protein, with a ratio of nutrients somewhere between 20  – 30% fat, 20% – 40% protein and 30% – 60% carbs.  These snacks’ ratios fall somewhere in the range of 60 – 64% fat, 11% – 14% protein and 18% – 29% carbs.   As a result, I would recommend that if you were to eat these, make sure to limit your fat intake during the rest of the day so that your overall fat intake ratio stays within the 20 – 30% range.

Where can you get these snacks? You can buy them here: Sahale Snacks Glazed Nut Variety Pack Of 3 Flavors, 4-Ounce Pouches (Pack of 6) Otherwise, they retail their products through gourmet, specialty, and natural grocery stores, cafes, outdoor and recreation stores.

Have you had Sahale Snacks before?  What did you think?

At this time of year, especially, blueberries are in season.  And when they are in season, they are that much sweeter.  Beyond taste, however, they offer up a ton of nutritional and health benefits:

1. Antioxidants Powerhouse: In a study at Tufts University, 60 fruits and vegetables were analyzed for their antioxidant factor. Blueberries won in its ability to destroy free radicals.  Specifically, blueberries contain anthocyanidins, which help fight multiple health issues, including cataracts, hemorrhoids, ulcers, and cancer.
2. Digestive Defense: Because they are high in fiber, blueberries help keep your digestive tract regular, relieving symptoms of both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries contain tannins, help reduce inflammation.  Blueberries also promote urinary tract health by reducing E. coli’s ability to adhere and flourish in your urinary tract.
3. Cancer Fighter: In addition to powerful anthocyanins, blueberries contain ellagic acid, which protect against cancer.    The Journal of Agricultural and Food Chemistry showed that phenolic compounds in blueberries can inhibit colon cancer, and its high content of kaempferol, a flavonoid, can reduce the risk of ovarian cancer.
4. Healthy Heart: First, blueberries’ high fiber content contributes to lowering cholesterol.  And second, their high amount of  anthocyanidins makes them even a better choice than red wine as a heart-healthy beverage. (Journal of Agriculture and Food Chemistry published a study that touts blueberries as delivering 38% more of these compounds than wine)
5. Smart Food: Blueberries help protect the brain from oxidative stress and may help to reduce symptoms of age-related disease such as Alzheimer’s.

Blueberry season ends in October, so this is a great time to add blueberries into your favorite recipes.  When blueberries are out of season, frozen is still a good way to keep them in your diet.

Many overweight individuals defend their weight and will state that they are unfairly treated because they do not fall within a weight range that the public deems acceptable. Further, some will even go so far to say that their weight is not the concern of anyone else but themselves.

In these economic times, however, when we are deliberating day after day about the health care system and who will pay for what, I have to ask, isn’t it our concern?

This morning, a newscaster on CNN used the phrase ‘An ounce of prevention is worth a pound of cure.’ Personally, I couldn’t agree more. She also sited some interesting facts about obesity and its impact on the health care system. These stats came from a study published in late July 2009, conducted by the Agency for Healthcare Research and Quality, and the US Centers for Disease Control and Prevention (CDC). In the study, ‘Obese’ is defined as having a BMI of over 30.

When comparing data from 1998 and 2006, here were the findings:

• 1998 Spend: $78.5 Billion a year; 50% financed by Medicare and Medicaid
• Increase in obesity rate: 37%
• Cost of increase: An additional $40 Billion per year to Annual Healthcare Bill
• Medical cost for Obese Person vs. ‘Normal’ Person: 42% higher or an extra $1,429 per year, per person
• Medical expenditure % by Type of Insurance in 2008: 8.5% of Medicare spending; 11.8% of Medicaid spending and 12.9% of private insurance spending

Alina Cho of CNN also pointed out that “25% of American young men are too fat to enlist.” She mentioned that “hospitals are buying special wheelchairs and bigger operating tables, revolving doors are being widened and extra bulk on commercial flights is costing the airlines a quarter billion dollars a year in jet fuel.” Additionally, people who are obese get sick more often, miss more work and decrease productivity. In another document presented by the CDC, they state that “medical expenditures for obese workers, depending on severity of obesity and sex, are between 29%–117% greater than expenditures for workers with normal weight.”

When we are looking at the health care system and its costs, we could drive cost down dramatically and save a lot of money if we could decrease the obesity rate. When obesity costs so much, is it really not our concern? Should we spend on prevention and programs that promote healthy living? What do you think?

Related Topics:

• Obesity in Children: Who’s to Blame?
• Should the Government Ban McDonald’s?
• Should Obese People Buy 2 Airline Tickets?
• Is Medicine the Culprit of Unhealthy Lifestyle Choices?
• Overcoming Disease through Exercise and Diet

Resources:

“Annual Medical Spending Attributable To Obesity: Payer- And Service-Specific Estimates.”
Health Affairs

“Recommended Community Strategies and Measurements to Prevent Obesity in the United States.”
MMWR Recommendations and Reports

OBESITY: Halting the Epidemic by Making Health Easier – http://www.cdc.gov/nccdphp/publications/AAG/pdf/obesity.pdf

On the first day of the competition, all the participants ‘weighed-in’ and set a weight loss goal for the next two months.  The only requirement of the challenge was that each participant come in for weekly weigh-ins.  Heather set her goal to be a loss of fifteen pounds and enthusiastically threw herself into a healthy eating plan and exercise regimen.

At the end of the competition, Heather was devastated and felt as though she failed:  She only lost 10 pounds.  Heather was so caught up in the number on the scale that she lost sight of all that she had achieved over the course of the two month challenge.

Unfortunately, weight loss challenges often fall short if they aren’t planned or managed properly.  Here are three mistakes many of them make:

1. Bad Ways of Measuring Success: Weight is only one indicator of health.  As in Heather’s case, focusing on weight can be discouranging and disappointing.  Many times, what shows up on the scale can be highly misleading.  As a result, it is important to utilize several methods of assessing an individual’s progress.  Here are some to consider:

• BMI: A 5′-10″ person who weighs 175 pounds is very different than a 5′-2″ person who weighs 175 pounds.  BMI takes height into account. Calculate your BMI…
• Body Measurements: As you lose weight, you also lose inches.  Measuring how many inches are lost throughout the program helps you to understand how your body is changing.  At the beginning of a program, women should measure the circumferences of their bust, chest, waist, hips, thighs, calves, upper arm and forearm.  Men should measure the same areas, except for their bust.  Take these measurements every month to see your progress.
• Body Fat / Lean Body Mass: Exercising and doing strength training will help you to lose weight, but more importantly, it will help you to lose fat while building muscle.  Since muscle weighs more than fat, you may not see as much of a loss in weight, but you may very well lower your body fat.  Calculate your Body Fat…
• Heart Rate and Blood Pressure: Exercising can cause your resting heart rate and blood pressure to lower.  This is a sign that your heart and body are getting into better shape and that you are becoming healthier.
• Visual: Watch how your clothes start to fit and see how your body changes.  Are your clothes fitting better?  Do you feel more confident and better in what you wear?  Qualitative assessments can be just as telling as quantitative ones.

2. Lack of Education: Losing weight should be done in a healthy way.  If participants aren’t educated in how to safely and effectively lose weight, they may not see the results they wanted.  Starving yourself, extreme dieting and over-exercising, all can do more damage than good.  Bring in registered dietitians, nutritionists, wellness counselors and fitness specialists to speak to the group.  If your company won’t sponsor this or you are doing this challenge with friends outside of the office, task each group member to do some research on a wellness topic and report what they learn back to the group.

3.  Lack of Emotional Support: Weight loss requires a supportive environment.  If an individual doesn’t have the support of friends or colleagues, they may be set up for failure.  Bring in a wellness counselor who can help individuals work through these issues.  Or, start your own support group.  Have weekly meetings that focus solely on the struggles, set-backs, achievements and emotional side of the process.

I’d rather see Weight Loss Challenges be called Health Improvement Challenges.  It moves the focus away from the scale and onto a healthier mindset.

Have you had any weight loss challenges at work?  Did you partake in them?  What did you think?

Avocados are native to climates where the temperature stays warm year round.  Some say that it is the most nutritious fruit, as it contains protein, healthy fats, vitamins and minerals and a whopping dose of fiber.  Here are some health benefits that avocados provide:

1. Heart Disease: A rich source of oleic acid, a monounsaturated fat, avocados reduce the risk of heart disease by lowering cholesterol.
2. Cancer Fighter: Avocados have been used in both the prevention and treatment of prostate and breast cancers.  Scientists have determined that avocados contain a cancer fighting toxin.
3. Anti-Aging: Rich in antioxidants, avocados fight free-radicals known to age our skin.  Not only do they keep our skin healthy through ingestion, but avocados can be used topically to treat skin disorders.
4. Sexual Healing: The word ‘avocado’ comes from the Aztecian word for testicle, ahuacatl.  Apparently, the avocado was used as a sex stimulant an has been considered an aphrodisiac.
5. Weight Loss: Because avocados are high in monounsaturated fat, they have the ability to suppress appetite.  Also, avocados are high in fiber which slows digestion.  The slower your digestion, the more likely you will feel satiated between meals.  Because avocados are a nutrient rich food, providing 20 or so vitamins, minerals and phytonutrients, you are eating high quality food…making you need less.

Nutrition Facts: Per 1/2 an avocado

Selecting an Avocado: Choose avocados that are unblemished and are slightly soft.  Most supermarkets sell them under-ripe, so it is best to let them sit unrefrigerated for 2 to 4 days to ripen.

Ways to Eat Them: Although a good guacamole is always enjoyable, you can throw avocados into a salad or onto a sandwich to get your daily dose.  Be forewarned though, although avocados are very healthy, they are still very high in fat, so it is best to keep to no more than a serving a day.

Are you a fan of avocado?  Do you eat them often?  How do you like to eat them?

Related Topics:

• Fiber Superhero: Gnu Bars
• Is Fiber Just a Fad?
• Antioxidants 101
• Healthy Fats are Still Fat
  

Ingredients

• 1 16 oz. can of chick peas, rinsed and drained
• 1/2 yellow onion, finely chopped
• 1/4 cup of chopped black olives
• 1/4 cup of jarred roasted sweet red peppers, chopped
• 2 Tbsp. chopped garlic
• 1/2 Tbsp. olive oil
• 2 Tbsp. balsamic vinegar
• salt
• pepper

Directions

Rinse and drain chick peas thoroughly. Put them into a medium sized mixing bowl. Add the finely chopped onion, olives, roasted peppers and garlic. Mix with a spoon. Add the olive oil and balsamic vinegar. Season to taste with salt and pepper. Mix thoroughly and serve at room temperature.

• Drinking it in my water: I carry a CamelBak bottle filled with lemon water with me all day.
• Drinking it with tea and honey: It is a great cure for a sore throat.
• Chicken Piccata: My recipe is always beefed up with lemon, and has actually been called ‘infamously lemony.’
• With Olive Oil: Reminiscent of Greece, this combination on salads and fish is light, healthy and flavorful.

Although lemon is used widely in foods and recipes for flavor and seasoning, lemon can also provide a host of health benefits:

1. Detox and Beauty: Adding lemon to water, and drinking the combo throughout the day is great for your body and for your skin.  Both lemon and water are important in eliminating toxins.  Further, because lemon acts as an alkalizing agent in your body, it helps to neutralize the PH levels in your body.
2. Digestive System: Lemons can stimulate your digestive system, helping it to eliminate waste.  Specifically, drinking hot water with lemon juice can help to alleviate nausea, heartburn, constipation, hiccups,  and even, parasites.  Further, when lemon is mixed with hot water and olive oil, it may help dissolve gallstones.
3. Immune System: Lemon is high in Vitamin C, and as a result, is wonderful at strengthening the immune system.
4. Infection Fighter: Because of its antibacterial and antiviral properties, lemon can be used topically to help fight infection and increase healing.  If you can stand the sting, lemon also helps to stop bleeding.
5. Hair Maintenance: Lemon is great for removing product build up in hair.  Further, it is a natural and cheap way to create highlights.  Squeeze 1/2 lemon into wet hair and comb it through; and then sit out in the sun for an hour.  Brunettes tend to see golden or red highlights, while blonds become lighter.
6. Insect Repellent/After-Bite Soother: Lemon can be used topically and sprayed in your garden to help ward off mosquitoes and flies.  Further, if you are stung by a bee or wasp, you can use it on the bite to help relieve the pain.

To regularly reap the benefits of lemon, try adding it to your water and drink it throughout the day.  This is a much more healthful drink than sodas, or flavored waters.

Do you like lemon?  Do you use it widely?  What benefits have you found?

Related Topics:

• Safe Water Bottles
• Detox 101
• Water for Sale
• Beauty Guide
• Recipes: Grilled Citrus Marinated Sea Bass

Ingredients

Marinade

• 1/2 cup (4 fl. oz.) nonfat plain yogurt
• 3 Tbsp. fresh lime juice
• 1 Tbsp. ground ginger
• 1 tsp. minced garlic
• 1/8 tsp. cayenne pepper
• 1/2 tsp. ground cumin
• 1 Tbsp. chopped fresh cilantro
• 1/2 tsp. salt

Chicken

• 2 lbs. skinless, boneless chicken breasts cubed

Stir Fried Vegetables

• 1 tsp. peanut oil
• 1 cup thinly sliced carrots
• 1 cup thinly sliced celery
• 1 cup broccoli florets
• 1 cup snow peas
• 1 cup bean sprouts
• 3/4 cup sliced water chestnuts
• 3/4 cup asparagus spears
• 1/4 cup peanuts
• 1 cup chicken stock
• 2 Tbsp. low-sodium soy sauce
• 1 1/2 Tbsp. cornstarch
• Freshly ground pepper to taste
• 1 Tbsp. chopped fresh cilantro

Directions

To prepare:
In a bowl, combine all the marinade ingredients and stir until well mixed. Place the cubed chicken into the bowl and stir the marinade with the chicken. Cover and refrigerate for 3 hours minimum.

To cook:
Preheat the oven to 350 degrees. Remove the chicken from the refrigerator 30 minutes before cooking. Bake the chicken for about 25 minutes. Set aside.

In a wok or a large, heavy skillet, heat the peanut oil and stir-fry the carrots, celery and broccoli for 3 minutes over medium heat. Stir in the snow peas, bean sprouts, water chestnuts, asparagus and peanuts and stir-fry for 2 more minutes. Stir in the chicken stock.

In a small bowl, whisk the soy sauce and cornstarch together. Pour the mixture into the vegetables, stirring constantly until thickened. Season with pepper.

Remove chicken from oven and toss into mixture. To serve, sprinkle with cilantro.

As I’ve gotten older, salad continues to be a huge part of my diet.  Is a matter of fact, most lunches and dinners consist of at least a salad appetizer, if not a salad entree. So, when people complain to me that salad is not very fulfilling, it is hard for me to understand.  When I ask them what they put in their salad, however, it becomes clear why they are unsatisfied:  Plain and simple, they are not putting enough nutrition and calories in their salad!

Look, salads are a great, healthy food that can be VERY filling and nutritious.  But, you have to stop treating salads like diet food and start treating them like meals.  Here are some great ways to ensure that your salad leaves your feeling satisfied:

1. Include Protein: Most salads are not fulfilling because they are lacking in protein.  Granted, salad by definition focuses on vegetables, but protein is crucial to making you feel fuller, longer.  Further, protein boosts your metabolism by ensuring you are maintaining muscle mass, which burns more calories than fat.  Here are some ways to get some healthy proteins into your salads:

• Chicken: Opt for white meat that is either baked or grilled.  Avoid fried chicken, chicken salad or dark meat.
  • Portion: 3 – 5 oz or an amount similar to the size of a deck of cards
• Salmon: Loaded with Omega 3s, salmon provides you with protein and healthy fats to keep you fulfilled.
  • Portion: 3 – 5 oz or an amount similar to the size of a deck of cards
• Low-Fat Cheese: When possible, opt for low-fat or fat-free cheese.  This will help to keep the saturated fats down in your meal.
  • Portion: 1/4 cup
• Nuts: Nuts give your salad an extra crunch and provide you with wonderful fiber, protein and nutrients.
  • Portion: 1/4 cup
  • Find out which nuts are healthiest…
• Beans: Beans are loaded with fiber and protein.  Both of which are really important in keeping your tummy satisfied.
  • Portion:  1/2 cup
  • Find out which beans are highest in fiber and protein…
• Note: If you are a vegetarian, combine the nuts and beans in your salad to make a complete protein.
  

2. Quality of your Vegetables: Throwing some iceberg lettuce into a bowl and calling it salad is like calling a few knock-knock  jokes comedy.  It just doesn’t make the grade.  Vegetables are obviously a key ingredient in a salad.  They provide tons of vitamins and minerals and are a great source of fiber.  Use those vegetables that provide the most nutrients for the punch.  Further, the more colorful your salad, the more vitamins and minerals you will be getting.  Here are some of the most nutrient dense vegetables:

• Baby Spinach/Dark Leafy Greens: When it comes to lettuces, aim to ditch the romaine and iceberg for more dark, leafy lettuces and greens.   Spinach, especially, is filled with nutrients that ward off heart disease, colon cancer and autoimmune diseases such as arthritis and osteoporosis.
• Tomatoes: If you didn’t know already, tomatoes are actually a fruit.  However, they are often used in salads.  Tomatoes are filled with lycopine, which helps to fight cancer.  They are also filled with Vitamins A and K, keep blood pressure low and contain free-radical fighters called antioxidants.
• Broccoli: Filled with antioxidants, high in folate, Vitamin C and beta-carotene, and a great immune system booster.
• Carrots: Carrots are filled with antioxidants and Vitamins A and C.  They are wonderful for keeping eyes healthy, and skin and hair looking their best.
• Onions: Whether or not you are an onion fan, onions are great at warding off heart disease, diabetes and osteoporosis.
• Bell Peppers: The best part of bell peppers is that they come in a rainbow of colors (there are actually purple bell peppers!) and are filled with tons of nutrients that ward off heart disease and cancer.
• Cucumbers: Cucumbers taste great in salads.  It is wonderful for hydrating the body, and helps lower blood pressure.

3. Quantity of Vegetables: It kills me when I see people go to the salad bar and put only a few vegetables in the smallest sized container and call that lunch.  No wonder they aren’t satisfied!  Truth is, it is really hard to overdo the amount of vegetables you eat.  The more the better.  Veggies are very nutritious, are high in fiber and have very little calories due to their high water content.  Further, the more veggies you include, the more likely you are going to fill up and feel satisfied.  So go for that large container and fill it to the brim!

When you dress the salad, always use olive oil and vinegar, or if you want a premade dressing, use a vinaigrette.  This will help to keep saturated fats, sugar and sodium out of the goodness of your salad.

Try these tips out and see how filling your salad feels. Do you eat salad for a main course?  Do you use these tricks?  Do you have your own tricks to make them filling and healthy?

Related Topics:

• Top Ten Salad Saboteurs
• Fatoush Salad Recipe
  
• How Healthy are Your Nuts?
• How Healthy are Your Beans?
• Vitamin and Mineral Facts
• Importance of Protein and other Nutrients
  

Sunny days really do have a tremendous impact on us. We perk up. We feel better. We feel more motivated to be out and about. It feels SO much better to basque in the sun than to hide out from the rain. Granted, too much sun exposure can potentially be harmful in regards to aging and skin cancer, but exposure to the sun also provides enormous health benefits:

1. Vitamin D: Vitamin D is the only vitamin that can be synthesized in the skin through a photosynthetic reaction triggered by exposure to UVB radiation. Vitamin D, specifically, is important for immune response, mood stability, and bone health. Vitamin D deficiencies have been directly linked to seasonal affective disorder (SAD), osteomalacia (a softening of the bones because of defective bone mineralization), and, increased premature cancer mortality.
2. Happy hormones Exposure to sunlight enhances our overall mental outlook and sense of wellbeing. The skin’s exposure to sunshine releases endorphins. Endorphins are our body’s natural anti-depressants, and as a result, a lack of sunshine can cause decreased endorphin production, resulting in depression disorders.
3. Circulation and Heart Health: Sunshine helps to increase circulation by dilating the blood vessels in the skin and enhances heart health by decreasing blood pressure, while increasing cardiac output. This facilitates the transportation of nutrients and oxygen to our cells.
4. Natural Detox: Sunshine exposure helps to increase liver function, which is responsible for filtering and removing wastes from the body. Further, as a result of increased circulation from the sun, we are able to more efficiently eliminate the waste through our blood.
5. Skin Health: Although too much exposure can increase risk of skin cancer, exposure to the sun can increase the healing of skin diseases and conditions such as eczema, skin ulcers, skin fungal infections, and acne.
6. Immune System: Sunshine increases production of both red and white blood cells, strengthening the immune system.
7. Boosted Metabolism: Sunshine can help with weight loss. This is due to the fact that it helps to boost metabolism and maintain blood sugar levels.
8. Natural Disinfectant and Antibiotic: Sunshine kills harmful viruses and bacteria, making it a natural antibiotic and disinfectant. Many disease microbes are killed by sunshine. /p>
9. Cancer Prevention: Yep, you heard me right. Turns out, that sunshine can actually help prevent some cancers (breast, ovarian and colo-rectal). This is a direct result of the synthesis of Vitamin D, which is important in warding off these types of cancers.
10. Improved Sleep Patterns: Melatonin production is enhanced by sun exposure. Melatonin is a hormone produced by the pineal gland, that encourages sleep.

So how much exposure gives you these benefits? Depending on your skin type, you probably need 5 to 30 minutes of sun exposure to the face, arms, back or legs (without sunscreen) twice every week. Since exposure to sunlight is a risk for skin cancer, you should use sunscreen after a few minutes in the sun and even in the winter and on hazy, cloudy days.

So, as you can see, if you have been missing and yearning for the sun recently, there is good reason. Where do you live? Do you get a lot of sunshine exposure? Have you witnessed these benefits?

Related Topics:

Sources:

http://www.vitamindcouncil.org/

http://www.uvfoundation.org/

http://www.sunarc.org/

Gluten is a protein found in wheat, rye, barley, and to a lesser extent oats. It is what makes bread sticky and fluffy. It is difficult to duplicate the softness without it. Wheat is the big whammy since it is very difficult to avoid. Even if you pass on the obvious choices (bread, pasta, baked goods, etc.) you still find wheat as a stabilizer in everything from salad dressings to soups to sauces. Why do so many people have trouble digesting gluten? In the grand scheme of human lives, grains are a fairly new addition. We have only been consuming them about 10,000 years and our digestive tracts may not have evolved enough to digest them properly. Additionally, our food manufacturing process has changed so much in the past 100 years that wheat flour barely resembles its original state.

How do you know if you have a gluten sensitivity? It is surprisingly easy to figure out. It does not involve needles but does require a commitment. Eliminate all gluten from your diet for a specific amount of time (anywhere from 1-2 months is reasonable). Then, reintroduce it…and go crazy! Have a bagel for breakfast and pizza at lunch. This will only help pronounce the side effects that may be persistent everyday yet hard to notice because you have lived with them your entire life.

Even if you do not think you suffer from a gluten allergy, it is worth conducting an elimination test. At the beginning of last year, I did a gluten elimination test. By 3pm on the day I reintroduced it, I was a lump on the couch. If I normally found myself on the couch at this time I would not have noticed my intolerance. But the low energy coupled with brain fog alerted me to my gluten intolerance. Do I avoid all gluten nowadays? No. But I do stick to as many whole grains as possible and buy gluten-free crackers, bread, and pasta for home. When I am out I try not to overdo it, but realize the consequences if I do. However, you can bet if I am leading a nutrition workshop or cooking class the following day I won’t touch the sticky stuff!

Fact is, even those dishes that ‘appear’ healthy on the menu, often come with hidden ingredients like butter and oils that can take a seemingly healthy dish and turn it into a calorie and fat intensive meal.

So how can you ensure your choices while eating out are healthy?  Here is a quick guide of foods you should stick with when you navigate the restaurant menu:

1. Salads: Salads can be very healthy…and they can also be devastatingly unhealthy.  Here’s how to ensure that they are the healthful meal you are looking for:

BEST:

- Salads with fruit, veggies, beans and lean protein, such as grilled chicken or fish.
- Dressings that are vinaigrette based. Always have the waiter or waitress bring the dressing on the side.  When you get the dressing, use it sparingly.

WORST:

- Salads containing cheese, sour cream, nuts, tortilla chips or strips, croutons, meats, fried chicken or fried fish.  However, if most of the salad doesn’t contain these ingredients, there is nothing wrong with asking the waiter/waitress to exclude the ingredient that isn’t so healthy.
- Cream or mayo based dressings. (E.g., Ranch, Blue Cheese, Thousand Island, French)

2. Soups: Soups can be a healthy option, but often, they are loaded with butter, oil and highly saturated creams or dairy (cheese).

BEST: Broth or stock based soups that contain fish or chicken, veggies and beans. (E.g., Manhattan Clam Chowder, Gazpacho, Minestrone, Chicken Noodle))
WORST: Those with cream, cheese or milk. (E.g., Bisques, New England Clam Chowder, Broccoli Cheese)

3. Other Appetizers: Appetizers are a great way of eating light.  You can order two appetizers (such as a salad and a protein based appetizer) to keep your portion under control, and get a couple of things you like.  That said, a lot of appetizers are fried or greasy, so beware.

BEST:

- Vegetable based appetizers (E.g., salads, grilled vegetables, veggie spring rolls)
- Those with grilled, boiled or seared lean meats (E.g., Chicken skewers)
- Fish appetizers that are cooked or sushi style (E.g., Shrimp Cocktail, tuna sushi roll)

WORST:

- Those that are fried (E.g., fried shrimp, chicken fingers, dumplings, etc.)
- Those with cheese (E.g., artichoke/spinach dip, cheese fritters, etc.)
- Those that come with chips

4. Side Dishes: Many side dishes are vegetable based, which is great for getting in fiber and needed nutrients.

Potatoes:
BEST: Opt for whole boiled or baked potatoes or sweet potatoes.
WORST: Stay away from mashed or fried potatoes.

Veggies:
BEST: Opt for steamed or grilled veggies.  Be careful though, grilled vegetables can be very oily.
WORST:
- Those mixed with milk, cream or cheese (E.g., creamed spinach, broccoli and cheese)
- Sauteed vegetables.  They are cooked with a lot of oil and if they are cooked too much, they may not be as nutrient dense as their steamed counterparts.

5. Entrees:

Meats, Chicken and Fish:
BEST: Grilled chicken or fish.  Grilled meats are okay if they are very lean.
WORST:
- Breaded Fish or Chicken (E.g., Chicken Francese, Chicken Parmigiana)
- Stuffed Meats (E.g., Chicken Cordon Bleu, Stuffed Lobster)
- Avoid meats and fish that are fried (E.g., Fried Shrimp, Fried Chicken)
- Fatty meats or fatty pork (E.g., sausage)

Pastas:
BEST:
- Those with tomato or broth based sauces (E.g., marinara, puttanesca, olive oil and garlic)
- Those with vegetables and grilled or lightly sauteed chicken or fish

WORST: Those with cream, cheese or meat based sauces (E.g., a la vodka, pesto, alfredo, bolognese)

What do you eat when you go out to stay healthy?  Do you have an automatic go-to?

Related Topics:

• Tips for Eating in Flight
• 10 Salad Saboteurs
• 7 Ways to Keep Your Diet Healthy on the Road
• 6 Reasons to Forgo Eating Out
• Sheer Balance Nutrition Guide
  

Lisa Drayer, M.A., R.D. addresses all of these issues in her book Strong, Slim, and 30! As a Registered Dietitian, she has encountered hundreds of women who struggle with weight loss, reduced energy and other health issues as a result of hitting the big 3-0.  In Strong, Slim, and 30!, she provides a targeted plan to address slowing metabolism, beauty, aging and even pregnancy in your 30s.  Here is what I love about Strong, Slim, and 30!

1. Quick and Easy, Yet Informative Read: The book is an easy read and is easy to follow. Although Lisa will get technical about some of her points, they are important in helping the reader understand the science behind the theory.  There are solid explanations for her recommendations and points.
2. Actionable: Not only does Lisa tell you what to do, but she tells you how to do it.  She gives you a plan that is easy to implement.
3. Long-Term Appropriate: Yes, the book is about your 30s, but in reality, the information can be applied to your life past 30, as well.  The book is a great long-term nutrition solution.   Further, it applies good nutrition principles to every day situations, such as eating out and busy days.
4. Prevention Based: Instead of advocating a ‘Fad Diet,’  Strong, Slim, and 30! promotes lifestyle.  Lifestyle choices are key to sticking with a healthy nutrition plan, but even more importantly, they are key to preventing disease and other health problems.
5. Protein and Strength Building Advocate: Personally, I am a big believer in protein and strength training.  Protein is the foundation for muscle building and maintenance…which directly impacts our bone density, metabolisms and ability to keep off unwanted weight.  Lisa advocates for both.

Strong, Slim, and 30! is a must read for any woman in her 30s or older.  Not only will you learn the basics of good nutrition, but you will learn how to stay young and feel great well throughout your life.

Buy Strong, Slim, and 30! here.

Related Topics:

• The Secret Weapon of Weight Loss
• Why Losing Weight is so Hard and Gaining Weight is so Easy
• Your Strength Training Guide
• Diet vs. Lifestyle?
• 10 Ways to Not Look Old
  

Ingredients

• one 15 oz. can black beans
• 8 oz. ripe tomatoes
• 1 celery stalk, finely diced
• 1/4 cup minced red onion
• 1 small jalapeño pepper, seeded and minced
• 2 Tbsp. minced fresh cilantro leaves
• 1 1/2 Tbsp. apple cider vinegar
• 2 tsp olive oil
• 1/4 tsp ground cumin
• Salt
• Tabasco sauce

Directions

Put the black beans in a strainer and rinse them thoroughly. Shake them to get rid of excess water. Place them in a mixing bowl. Core and seed the tomatoes. Finely chop the tomatoes and add to the bowl with the beans. Stir in the celery, red onion, jalapeño, cilantro, vinegar, oil and cumin. Season to tase with salt and Tabasco sauce. Salsa can be stored for up to 1 day.

Growing Savings: By the Numbers
For example, if you were to buy a $1.95 pack of tomato seeds online from Gurney’s Seed and Nursery Co. in Greendale, Ind., and plant them in a 100 square foot garden, you could expect to grow as many as sixteen tomato plants on the plot, according to Anu Rangarajan, the director of the small farms program at Cornell University.

Within six months you could harvest as much as 20 pounds of tomatoes from each plant, depending on the weather, says Ranagarajan.

That harvest would cost you $99.80 if you bought the tomatoes from Whole Foods Manhattan, where they retail for as much as $4.99 a pound.

Hey, if First Lady Michelle Obama can start a garden on the White House lawn, you can start one at home.

Here are a few tips to get you started:

1. Plot in advance:
   Think about how much space you have and what makes sense to grow. The Old Farmer’s Almanac says vegetables such as tomatoes, peppers, squash and corn grow best in the warmest part of year and need to be planted from late winter to early spring. Vegetables such as peas and lettuce tend to grow best in fall, so their seeds should be planted April or May.
2. Follow the sun:
   Your garden is going to need six to ten hours of direct sunlight or your yields will be lower, according to Virginia Tech’s guidelines for planting. If you can’t plant your garden in direct sunlight, vegetables such as beets, carrots and celery can tolerate partial shade.
3. Seed your investment:
   Try buying seeds online. You can find seeds for less than two dollars a pack by visiting nurseries such as Gurney’s or The Etowah Seed & Nursery Company.

Ingredients

• 8 oz. water
• 1 Granny Smith Apple, peeled and cored
• 1 medium size banana
• 1 scoop of vanilla whey protein (Naturade)
• 1 teaspoon cinnamon
• 3 ice cubes

Directions

Place in a blender and blend until smooth. Drink!

Although all of us enjoyed each others’ guilty pleasures, each of us had our personal favorites.  If you were to ask my mom, her weakness was Lay’s Potato Chips.  By nature, she always craved savory foods over sweet foods.  If you were to ask my dad, he probably would have said chocolate ice cream, as he craved sweets.  And although I loved chocolate ice cream and potato chips (especially dipped in ketchup – don’t ask), I had a terrible weakness for Double Stuf Oreos and Chips Ahoy cookies with a big glass of milk.

Back then, I could down a whole sleeve of Chips Ahoy cookies (that was 6 1/2 servings of the little devils!) or 1/2 a package of Double Stuf, without much thought.  Today, however, those moments of eating a few of these cookies, let alone a half a package, comes few and far between.  Here’s why:

1. Metabolism and Calories Burned: My metabolism was cranking and my activity levels were much higher when I was younger.  Unfortunately, this holds true for all of us.  Is a matter of fact the average adult sees a 2% – 5% reduction in metabolic rate every 10 years.  This means that we metabolize the calories we ingest at a slower rate.  A sleeve of cookies might look great on a 12 year old, but not so much on a 50 year old!
2. New Perspective: Just the idea of eating these cookies isn’t really that appealing.  The less you eat junk food, the less you crave it.  The more healthy you eat, the easier it is to avoid these types of foods.  And frankly, when you DO indulge in crappy food, you often end up feeling like crap.  It just isn’t worth it.
3. Quality of Ingredients: As I’ve become more aware of the ingredients I eat, it is absolutely clear to me that Nabisco, for all intents and purposes, doesn’t really use ingredients of which I’m a huge fan.  Both Double Stuf and Chips Ahoy contain tons of refined sugar and flour, high fructose corn syrup, and artificial flavors, while Chips Ahoy can additionally contain partially hydrogenated oils.  If I’m going to indulge in something tasty, I’d much rather have higher quality ingredients that are less processed.  Not only will the treat taste better, but it won’t be nearly as bad for you, AND you won’t need as much to feel satisfied.

Now, you may think I’m a health freak, but in reality, I LOVE to indulge.  I just rather indulge in things that are REALLY satisfying.

What junk food did you over indulge in as a kid?  Do you still eat it?  How have you changed as you’ve gotten older?

Related Topics:

• 5 Ingredients to Avoid
• Your Solution Guide to HFCS
• Counting Calories is Overrated
• 8 Shocking Facts about Sugar
• Eat Like Crap = Feel Like Crap
• What Makes a Healthy Diet?
• Who’s to blame for Childhood Obesity?
  
• Join Sheer Balance
  

1. It Makes Shopping Easier and More Cost Predictable: Eating the same foods every week allows you to budget properly for groceries and in the end, makes shopping faster and easier.  Every Sunday when I food shop, it takes about 20 minutes, because at this point, it has become very systematic.  I know what I want and I don’t even need to make a list.  I get in and get out and always spend within $5 – $10 from week to week.
2. It Makes Weight Loss or Maintenance a Lot Easier: Whether you want to maintain weight or lose weight, eating consistently the same things can make reaching your goals a lot easier.  Finding healthy foods that you enjoy and entering them into tools like FitDay.com can help you learn what will give you an optimal breakdown of calories, Fat, Protein, Carbs, fiber, and vitamins and minerals.  This gives you a successful eating ‘formula’, which means you will never have to count calories or nutritional recommended daily allowances again.  You know what works and repeating the formula most days will help you to reach your goal without a lot of time and thought.
3. Knowing Your Body: Eating the same foods helps you understand your body and how it reacts to foods.  When you eat new or atypical foods, you will be able to hone in on what foods make you feel too full, gassy, not full enough, etc.  Further, it will also give you insights into how your body reacts to chemicals, preservatives and spices.  If you eat healthy most of the time, your body will expect that, and so, if you throw it a curve ball, it will let you know whether or not it likes it.  For instance, if you don’t usually have caffeine or drinks with a lot of sugar, you may find that when you do, you get jitters.  I know personally, if on a rare occasion I eat fried foods, my body will feel like crap within an hour and sometimes into the next day.
4. It Makes Cooking a Lot Easier: I use whole foods or ingredients and don’t try to get overly complicated.  Breakfast usually consists of a half or a whole grapefruit, a whey protein shake and a cup of coffee.  Lunch always includes a huge salad and some sort of protein, usually an egg-white omelet.  On Sunday nights, I tend to whip up a big batch of baked or grilled chicken (changing up the spices or sauces from week to week), which I can reheat the rest of the week and pair off with another big salad for dinner.  Lastly, I’ll have a couple of well-balanced snacks (nutrition bars or a Greek yogurt parfait) in between meals.  All of this is pretty much routine and as a result, it is very easy and saves time.
5. Greater Appreciation for Off-Days: Having a routine for meals makes dining out or those times you do get creative in the kitchen all the more meaningful.  New dishes and flavors have much more significance and tend to taste extra scrumptious.
6. Healthy Behavior on Off-Days: If you find the optimal ‘formula’ from #1 above, you will have a good baseline for when you don’t eat the same foods.  You will become very accustomed to how much of what kinds of foods you need and will be able to use that as a guide for the days you digress.

Trust me, I’m not implying that this is the only way to eat, but it sure can simplify things and make navigating healthy eating a lot easier.  If you have kids, this way of eating, I understand, is challenging. But remember, spices, seasonings and sauces can make a simple food like chicken, seem quite different from night to night.

Do you eat the same foods often?  Have you found any other benefits to doing so?

Related Topics:

• How Many Calories, Fat, Protein and Carbs Should You Eat?
• Learn What Makes Up a Healthy Diet
• Eat Like Crap = Feel Like Crap
• Weight Loss: Which Tools are Best?
• 6 Reasons to Forgo Eating Out
• Healthy Food on a Budget: Protein with a Punch
  

Based on Ayurvedic tradition and practice, many of the tea blends contain the five traditional spices of cardamom seed, cinnamon bark, clove bud, ginger root and black pepper. I’ve fallen hook line and sinker for a few different flavors, but all in all, Yogi Tea is a great supplement to your daily routine.  Here are the things I love about Yogi Tea:

1. Taste: There are 60 available blends of tea.  Personally, I’m a huge fan of their DeTox, Egyptian Licorice and BedtimeTeas.  They use creative combinations of spices that are unique, interesting and highly flavorful…definitely not your ordinary tea!  Some flavors are not my favorite (Berry Detox), but overall, they have a wonderful product and the disliked flavors are few and far between.
2. Health Benefits: Tea in itself offers many healthful benefits, but Yogi Teas promise to provide a solution to anyone’s health needs, everything from giving you a boost in the day to calming your mind to reviving the spirit to even promoting healthy liver and kidney function.
3. A Little Fortune in Your Tea: I love fortune cookies.  Maybe that is why I am head over heels for Yogi Tea’s ‘inspirations’ that come on every tea bag label.  These inspirations provide wisdom and guidance that encourages perseverance, community, kindness, inner strength, joy and personal growth.  Although each one is inspiring, one of my favorites is: “It’s important to find your identity and your legacy.”
4. Quality of Ingredients: They use only whole ingredients that are natural and when possible, organic.  They don’t have labs, they have kitchens.  They work from nature.
5. Caffeine: Many tea flavors are caffeine free, keeping you from becoming dependent.
6. Responsibility: The company is committed to sustainable practices, including: packaging and shipping product in 100% recycled paperboard, tea packaging has a 55% post-consumer waste content, and printing with environmentally-friendly, vegetable-based inks.

These teas can be a wonderful part of your day.  Have you tried them?  What were your thoughts?

Interested in trying Yogi Tea?   Buy Yogi Teas here!

Related Topics:

• Green Tea and Weight Management
• Tea and Your Health
  
• 8 Interesting Facts about Caffeine
• Other Product Reviews
  

Without even thinking, my daily wake-me-up cup quickly became a daily fix.  And what once was a ‘nice to have’ became a ‘need to have.’  And when I got to the bottom of the pot, I often wished there was more.  My curiosity and dependence peaked, I decided to get to the bottom of the world’s most popular drug:

1. Color: Although most caffeinated beverages have a dark color, caffeine is actually a white, bitter-tasting, crystalline substance (much like the description of cocaine).  Further, darkly roasted coffee has less caffeine than lightly roasted.
2. History and Popularity: Caffeine can be found in 60 different plants and many anthropologists believe its use may date back to the Stone Age.  Coffee, specifically, appeared in Africa in 6th century A.D. and was later introduced to Arabia and the rest of the east.  While the Chinese drank tea at least as far back as 2700 BC. In 1573 coffee was introduced to the Europeans and tea was introduced later in 1657.  Caffeine was first isolated from coffee, however, in 1820 and from tea in 1827.  Today, it’s the most popular drug in the world with 90% of Americans consuming it in some form.  Specifically, Americans consume 450,000,000 cups of coffee a day.
3. How it Works: Caffeine causes your brain to have a higher sense of alertness and an increased level of dopamine, improving your feeling of well-being and your mood. Consumed in liquid form, caffeine reaches all tissues of the body within five minutes, while peak blood levels are reached in about 30 minutes.  Normally, almost all ingested caffeine is metabolized.
4. Side-Effects: 1 – 2 cups of coffee causes increased metabolism, increased rate of breathing, increased urination, increased fatty acids in the bloodstream and increased gastric acid in the stomach.  It may increase blood pressure and if taken before bedtime disrupts sleep patterns.  Larger doses can cause headaches, jitters, abnormally rapid heartbeat, convulsions, and delirium.  Consumption above 650 mg a day (about 8 or 9 average cups of coffee) can cause longer term effects, including: chronic insomnia, persistent anxiety and depression, and stomach ulcers.
5. Effects on Reproduction: Caffeine can effect reproductive processes, including congenital abnormalities and reproductive failures, reduced fertility, prematurity, and low birth weight.
6. Most Common Medicinal Usage: Caffeine is most widely used in headache medication and other pain relievers; and is the main ingredient of non-prescription “Anti-Sleep” pills.   Caffeine stimulates breathing in the treatment of apnea (cessation of breathing) in newborn babies, and is used as an antidote against the slowing of breathing caused by overdoses of heroin and other opiate drugs.
7. Dependence/Addiction: Regular use of upwards of 350 mg of caffeine a day causes physical dependence on the drug, meaning an interruption of regular use will produce withdrawal symptoms, including severe headaches, irritability and tiredness.
8. Dosage in Products: 10g of caffeine is considered a lethal dose.  The lowest known fatal dose to an adult has been 3,200 mg – administered intravenously by accident. The fatal oral dose is in excess of 5,000 mg – the equivalent of 40 strong cups of coffee taken in a very short space of time.  The following is a breakdown of caffeine in various products:

Have you ever been dependent on caffeine? When did it start? How does caffeine affect you?

Related Topics:

• Know When to Give into Your Cravings
• Can You Trust Your Latte?
• 8 Shocking Facts about Sugar
• Do You have an Addictive Personality?
• The Ill Effects of Soft Drinks

Sources:

Berries, in particular are a fantastic power food. Although most fruits are great sources of nutrients; blueberries, blackberries, strawberries and raspberries pack a lot of punch in a rather small serving.

Berries are especially high in antioxidants and phytoflavinoids (compounds that protect our bodies from stress). Specifically, they contain the antioxidant anthocyanin, which is said to have triple the stress-fighting power of vitamin C and is known to block cancer-causing damage and the effects of many age-related diseases. These tasty little bites also are great sources of potassium, vitamin C and fiber.

Benefits:

• Lower risk of heart disease
• Lower risk of cancer
• Act as anti-inflammatory (helpful with all chronic diseases)
• Help boost memory as a result of enhanced brain function from antioxidants
• Fresh berries help with weight management as they are high in water and low in calories

Berries can be integrated into your diet easily: with yogurt, on cereal, blended in smoothies, and for an extra tasty indulgence, use them in pies.

Selection: The more color the berries have, the more antioxidants, vitamins and minerals they have. Berries not in season? You can still benefit greatly from dried berries and frozen berries. Note, however, that dried berries are higher in calories due to the loss of water. Frozen berries, on the other hand, have similar nutritional value as do fresh berries. You can either buy berries pre-packaged frozen or stock up on fresh berries in the summer, and freeze them in small plastic bags for use year round. Those that come pre-packaged are said to have even more nutritional value, because in the flash-freezing process, the berries are at their prime and retain their nutrients better than those that stand in a grocery for a couple of days.

Serving: 1/2 – 1 cup per day

Today, there are products and services that are becoming available to assist in the rapidly expanding market of home diet and nutrition education. One of the newest, and most exciting, is called a nutrition scale. These amazing kitchen gadgets look and function like normal counter top kitchen scales, weighing foods in both grams and ounces. Unlike most other kitchen scales, however, these have the ability to calculate exact nutrient values contained in any sized food portion. The scales have an internal database of hundreds of different foods, any of which can be placed on the scale and calculated. So instead of guessing how many calories are in the handful of peanuts you have, you can simply place them on the scale and calculate the exact amount. This technology provides both practical reinforcement for a diet and nutrition education for long-term self dependency.

Of the nutrition scales on the market today, the EatSmart Digital Nutrition Scale is one the most complete and well designed. The scale stores information on 999 foods, but more importantly it emphasizes fresh, whole foods that typically do not come with USDA nutrition fact labels on them. Additionally, the EatSmart scale calculates the exact values for 12 nutrients, considerably more than others on the market.

The top five benefits of this scale include:

1. Precision: The scale precisely calculates the calories, carbs, fiber, sodium, fats, Vitamin K and six other nutrients from thousands of packaged foods and 999 whole foods.
2. Goal Oriented: The scale gives you the ability to seamlessly add or subtract food on the scale to reach a desired nutritional goal.
3. Memory Mode: You can save up to 99 entries for quick reference.
4. Package Weight Subtraction: The Tare function allows users to subtract the container’s weight, in order to obtain the precise weight of its contents.
5. Educational: The EatSmart Nutrition Scale provides nutritional information that helps people to make informed food choices and encourages “food intake training”. Moreover, the scale comes with a nutrition guidebook to help you understand how to maintain a healthy lifestyle.

Using nutrition scales can help you to understand how to eat better and how to make smarter choices. Over time you should be able to remove relatively unhealthy food choices from your diet and replace them with nutrient rich foods that you enjoy.

As you probably already know, I’m a huge fiber fanatic. I’ve made my case before about how important it is to a healthy diet, and to a healthy lifestyle.  With the average American consuming only 5 of the recommended 25 – 35 grams a day, however, it is obvious that getting enough fiber in your diet is relatively challenging.

Gnu Bar – Flavor and Fiber makes this challenge virtually nonexistent.  Flavor & Fiber, Gnu Foods’ first product, is a nutrition bar; and after having tried them recently, I’m addicted.  On a scale of 5, they get a 5.  Here’s why:

1. Nutrition Quality: At a mere 130 – 140 calories a bar (depending on the flavor), these flavorful snacks pack a whopping 12 grams of fiber (including both soluble and insoluble) into your day.  That is practically 50% of the recommended daily intake, within approximately 5 – 10% of your caloric intake.  Compared to other products on the market, Gnu Foods is a much higher quality product.
2. Taste: Gnu Bars currently come in 5 tasty flavors: Banana Walnut, Cinnamon Raisin, Peanut Butter, Chocolate Brownie and Orange Cranberry – satisfying almost any taste buds out there.  Personally, I’m a big fan of the Orange Cranberry and Chocolate Brownie.  If you are an Oatmeal Raisin cookie fan, however, you will find the Cinnamon Raisin Bar a delicious healthier version.
3. Texture: Soft. moist and chewy, these bars are far from their high fiber cardboard counterparts.
4. Quality of Ingredients: Quality does not get much better than these bars.  Any and all sweetness comes from fruit juice and the flour is pure organic whole wheat flour.  Further, Gnu Bars don’t contain any of the following: High Fructose Corn Syrup, Refined Sugars (except chips in Chocolate Brownie), Cholesterol, Trans Fat, Soy, Hydrogenated Oils, Preservatives, Artificial Flavors or Colorings, Yeast, Dairy or Whey, Sugar Alcohols, Maltodextrin or Methylcellulose.  These bars are pure, natural goodness.
5. Price: I’m not going to lie.  These puppies aren’t cheap.  That said, if you buy them in bulk (16 per pack), they come in at a reasonable $1.50 – $1.75 a bar.  Click here to buy!

These bars can be a great daily snack to help ensure you are getting your prescribed dosage of fiber.  Have you tried them?  What were your thoughts?

Related Topics:

• Is Fiber Just a Fad?
• Fiber Facts and Sources
• What Nutrition Bar is Best for You?
• Your Solution Guide to HFCS
• Purchase Gnu Bars

Unfortunately, many of these summer-time libations come with a lot of calories.  And although one drink might not be so detrimental, two or three can really start to add up.  So what is a summer happy-hour lover to do?  The chart below provides a breakdown of the good, bad and ugly of favorite summer cocktails (at standard serving size for the drink) to give you a sense of what to choose when the bartender asks you what your poison of choice is.

Those drinks that are rated 5 stars are the best for you, when looking at both calorie and carbohydrate intake (sugars).  Those that are rated with 1 star are the worst for you.  As you can see, unfortunately, most of the most yummy drinks of summer are riddled with sugar and empty calories.  In short, those drinks that are made with hard alcohol and mixers are the most caloric, while those drinks that are mostly wine based are the best.

If you are in full happy hour mode, here are a few options to still enjoy while ensuring you don’t overdo it on your sugar or calorie intake:

Option 1: Have one summer favorite that falls under the 3 stars or less category, and if you have any more drinks thereafter, fall back to a 5 star drink moving forward.

Option 2: If you enjoy any drink that uses juices, sodas (7-Up or Tonic) or simple syrups, try substituting seltzer water for the soda portion and asking for ’splashes’ of juice.  For instance, I love Cape Codders, but have switched to Vodka, Soda and a splash of cranberry.  See on the left how that changes the rating from 2 stars to 4 stars!

Option 3: 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 than a typical spritzer without a ton of extra calories.

Option 4: Try adding a little all natural soda, such as Izze Sparkling Juice, to wine for a little bit of a sparkle in your spritzer.  These don’t have HFCS or loads of added sugars.  They are purely sparkling water and juice.

Option 5: I’m NOT an advocate for this option, but I wanted to put it out there.  If you use soda in your summer cocktail, you can opt for the diet version to cut some of the calories out.  That said, I don’t subscribe to diet sodas, as they are full of chemicals that you probably don’t want to ingest.

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

Related Topics:

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• Track What You Eat
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Nutrition data sources: www.fitday.com, www.calorieking.com, www.dailyplate.com

Ingredients

• 2 cups mixed dry beans (navy, garbanzo, kidney)
• 1 tsp. baking soda
• 1 bay leaf
• 1 cup chopped onion
• 3 carrots, peeled and sliced (about 1 cup)
• 1 cup chopped celery
• 3 garlic cloves sliced
• 1/4 cup olive oil
• 1 tbsp. Italian seasoning
• 1/8 teaspoon chili flakes
• 1 tsp. dried rosemary
• 1 tsp. salt
• 1 cup peeled and cubed eggplant (or cabbage, squash, broccoli)
• 4 cups chopped fresh tomatoes (or 32 oz. canned)
• 1 large Idaho or baking potato, cubed (about 1 cup)
• 6 cups purified water (or vegetable stock for added flavor)
• 1 cup chopped fresh green beans or frozen peas
• 1 1/2 cups alphabet pasta or prepared barley
• 3/4 cup freshly grated Parmesan cheese
• Fresh cracked pepper

Directions

Soak the beans in a large pot with 6 cups of water and the baking soda overnight. Add the bay leaf to the pot, place over medium high heat, and boil the beans for 45 minutes until tender (they should pierce easily with a fork). Meanwhile, you can prepare the vegetables.

In a separate large pot, sweat the onions, carrots, celery and garlic in the olive oil on low heat for about 10 to 15 minutes, stirring occasionally to bring out the natural vegetable juices as a base for the soup. Stir in the Italian seasoning, chili flakes, rosemary and salt, along with the eggplant, tomatoes, potatoes and any other vegetables you’d like to use. Then pour in the water or stock and continue to cook for 20 minutes. Add the cooked beans, green beans or peas, and pasta or cooked barley to the soup and cook on medium heat for another 15 minutes.

Serve in a large soup bowl and sprinkle with fresh cracked pepper (optional) and 1 tablespoon Parmesan cheese. Or you could add a small dollop of pesto.

Is it any wonder that obesity and sugar diabetes has become such a serious concern to professionals working in the health sector?

The average daily intake of 10 to 15 teaspoons of refined sugar (mostly high-fructose corn syrup) typically in one can of pop, roughly equal the government’s recommended limits for sugar consumption from all foods.

In an effort to combat this trend, many people are switching to fruit drinks, sports drinks, and iced tea. Unfortunately, they also contain large amounts of sugar adding calories to the diet of unsuspecting consumers.

Soft drink manufacturers facing concerned parents and lobbyist began producing diet sodas in a variety of flavors and people watching their waistlines quickly jumped aboard the fast moving train. This was the panacea they were seeking: There was no need to give up the soda addiction!

However, soft drinks are a problem not only for what they contain, but for what they push out of the diet. As we move into adulthood, we tend to choose other beverages over milk. The drop in calcium can increase the risk of osteoporosis, which is a serious disease usually worsening as we age. Strong healthy bones built in our youth go a long way toward protecting us from this debilitating condition.

The next time you reach for soft drink, consider the following:

• The excess sugar contributes towards excess weight, which in turn can cause type 2 diabetes, heart attacks, strokes, and cancer.
• People consuming soft drinks frequently may also be at a higher risk of kidney stones and a slightly higher risk of heart disease.
• Caffeine, which is added to many of the most popular soft drinks, is a mildly addictive, stimulant drug. It also slightly increases the excretion of calcium.
• Artificial colorings in sodas also cause hives, asthma, and other allergic reactions in a small number of individuals.
• Dental experts continue to urge that people drink less soda pop, especially between meals, to prevent tooth decay (due to the sugars) and dental erosion (due to the acids).

The empty calories of soft drinks are likely contributing to health problems, particularly overweight and obesity. Eliminating soda from your diet is a big step toward building a healthier body.

I asked her what she had been doing to lose the weight.  She enthusiastically whipped out her iPhone and proceeded to demonstrate her new found heartthrob – ‘Lose It!’ – a full weight management App.  She started to walk me through all of its features and how she can add in recipes and ‘budget’ her calories, etc.  As a Business School Grad, this was the most perfect, Type-A tool one could get.  Moreover, it was mobile…meaning no need to be glued to your desktop computer or worrying about forgetting the intimate details of every morsel you ingested five hours previously.  I have to admit, I was impressed.

We went onto discuss all of the different tools that we have both come across and what we liked and what we didn’t like.  And although I am not the hugest advocate of calorie counting (I’m much more quality versus quantity focused), this system works great for Lindsay, and that was what was important.

If you are trying to lose weight and you are struggling to do it on your own, there is a lot to be said for using tools to help.  How do you know what tool is going to work best?  Here are four important factors to consider when choosing a virtual weight loss buddy:

1. Does it Match Your Personality?: If you are a list maker, chances are, you probably would appreciate a tool that lets you keep track of what you eat throughout the day.  However, if you don’t like counting calories or grams of food, you might be better off with general guidelines of foods you can eat and what you should avoid.  If the tool you are using doesn’t match your personality, you will most likely give up on your goals and get frustrated.
2. Does it Match Your Lifestyle?: If you are always on the go, you will probably benefit from a tool that is mobile.  However, if you are often planted in front of a computer or don’t move all that often, you might be fine with something that isn’t as mobile.  Make sure the tool adapts to your lifestyle instead of adapting your lifestyle to the tool.
3. Does it Match Your Goals?: If you are specifically trying to lose a certain amount of weight or a certain number of inches, you should opt for a tool that is going to help you track that.  On the other hand, if you care about the breakdown of fats, carbohydrates and proteins, make sure your tool gives you that information.  Whatever tool you choose should directly support you in achieving your goals.
4. Does it Match Your Technological Comfort: If you are ultra savvy technologically, then an iPhone App might be great for you.  However, if you are a bit of a dinosaur in the technology department, look for a tool that is going to be easy for you to use without a lot of frustration.

Some tools you can look into include: Fitday, NutriDiary, SparkPeople, Weight Watchers, iPhone Apps and of course, the good ol’ fashion Hand Written Food Diary.  What tools have you tried?  What do you like about the tools you have used?

Related Topics:

• Why Losing Weight is so Hard and Gaining Weight is so Easy
• Why Counting Calories is Overrated
• Can Keeping a Diary Help You Lose Weight?
• Calculate Your Nutrition Requirements

It is true that whole, unprocessed, nutrient-rich foods make up a good portion of my diet. But it is also true that I have a sweet tooth. I often talk about my 80/20 rule during my workshops and talks. If you are good 80% of the time, it takes care of the 20% that we are not. This is how I approach my own nutrition and what works for me. I tend to give in to my ice cream cravings at night, mostly on the weekends. Since it is a special treat on the weekends, I tend to be picky about my ice cream concoctions and prefer to eat them at home. I need just the right ratio of mix-ins (top on my list are dark chocolate chips, brownies, and chocolate covered pretzels) to ice cream. I also like my ice cream soft and melted so it has to sit out for awhile.

The scones are a different story. I often go to a cafe when I need to be really productive and leave the distractions that plague those of us who work from home. I also have meetings with clients, colleagues, and other health professionals in these settings. One of the things I love about Austin is all of the wonderful independent cafes and bakeries in the city. It is easier to turn your nose up at the standard, generic looking pastries at a chain (don’t you just want to inject some character into those sorry looking things?). Here is the problem: sometimes my inner sweet tooth and my reputation as a nutritionist go to battle. If I am alone and this urge seems justified, I happily order my scone and tea and savor every bite. If I am meeting someone I may skip the scone for fear of being judged (what kind of nutritionist eats a scone?!?). That is not living true to my 80/20 rule. Since these occasions really are ’special’ I should feel no shame in ordering that scone, especially if it comes from a genuine place and is not a band-aid to a bad work day, family stress, or boredom. That is the key to living to the 80/20 rule.

So let’s make a deal: going forward I promise to order that scone regardless of the company. In exchange, you must promise to follow these guidelines when it comes to enjoying your version of scones and ice cream:

1. If you are turning to special occasion foods regularly for the wrong reasons, attack the problem head on. Stop using food as an emotional band-aid. Many of us use food to comfort us when an important aspect of our life (career, relationships, exercise, spirituality, etc) is out of balance. This is big and not an easy feat. Tackle it head on and get the support (friends, family, professionals) you need. There is nothing more important than your health and too many processed, refined, sugar-laden foods in your diet can take away from good health.
2. Make sure that most of your food is whole, unprocessed, and unrefined. Whole foods include fruits, vegetables, whole grains, healthy fats, and lean proteins. Americans spend 90% of their food budget on packaged, refined foods. Evaluate how and where you spend your money. If special occasion foods crowd these whole foods off of your plate, the 80/20 rule isn’t being observed.
3. Try healthier versions of your favorites: pizza made at home with whole grain crust and twice the amount of veggies and baked goods made with whole wheat flour and natural sweeteners. When nothing but the real thing will do, however, give in. I learned many years ago that frozen yogurt just doesn’t cut it. You will only find the real thing – ice cream – in my freezer. The simpler the product is and the less ingredients it has (milk, cream, and sugar vs. a list of chemicals and additives I can not pronounce) the more satisfied I am.

Really.  Come on people…I’m all for logic, but this argument has a major hole in it:  Life expectancy was much lower in the late 1800s because of the fact that health care was nothing of what it is today, NOT because people ate less sugar.  For instance:  Although there was documentation of cancer’s existence all the way back to 1600 B.C. in ancient Egypt, it was only in the mid to late 20th century that we started to see real, longer-term and effective treatment that could help extend our lives.*  Conclusion?  We can thank advances in medicine for our higher life expectancy.

Medicine is wonderful…in many ways.  It allows us to address health issues early enough so that we can prolong our lives in a healthier way.  It allows us to treat disease that may prevent our ability to live a full life.  It can give us a second chance.   At the same time, however, medicine enables people to take less care of themselves because it can come in and kick disease in the _ss.  It is capable of swooping in and correcting a lifetime of bad lifestyle choices. And, it allows people to abuse their bodies with drugs, alcohol, excessive eating, you name it, because it can come in and ‘fix’ them.

This is when I have issues.  Medicine should be a way to help people live a longer, higher quality of life.  It should not be a safety net, or for that matter, an excuse to allow people to treat themselves poorly.  The latter suggests that many people take the privilege of having good health care and medical attention for granted…and not only abuse their own bodies, but end up abusing the medical system as well.

What do you think?  Do you think quality medicine and research has given people the excuse to make unhealthy choices in their lifestyle?

Related Topics:

• 5 Keys to Converting to a Healthy Lifestyle
• 9 Ways to Live Longer
• Top 10 Reasons to Want to Be Healthy
• Overcoming Disease through Exercise and Diet
• 8 Shocking Facts about Sugar

*Reference: History of Cancer

So why all of this negative hoopla?  Just like anything else, moderation is key.  And unfortunately, many individuals over-consume carbs and for that matter, over-consume the wrong carbohydrates.  Too much of the wrong kind can cause you to have too much insulin in your bloodstream which can cause your body to turn calories into fat.  Further, it might mean you are not ingesting enough protein or fat in your diet for proper growth and body maintenance.

So how do you know if you are eating too many carbohydrates and what can you do?:

Step 1 – Acknowledgment: I’m going to let you in on a little secret:  The more carbohydrates you eat, the more you will crave them.  Yes…this means they are addictive.  Answer these questions: Are you happy eating cereal, pasta, sandwiches and bread all day?  Do you think it is unthinkable to drink coffee, iced tea or regular tea without sugar?  Do you have Flavored Water (E.g., Vitamin Water), soft-drinks or sweet foods more than a few times a week?  Does going a few meals without potatoes, pasta, rice, bread or cereal seem absurd?  If you answered yes to any or all of these questions, chances are you are indeed a “Carbaholic”.  Acknowledging that you have an addiction to carbs is your first step to recovery.

Step 2 – Identify Triggers of Addiction: Start a food diary and track when you most crave carbohydrates.  Is it mostly in the morning?  Is it all day?  What kind of carbohydrates do you crave the most…sugars, fruits, vegetables, breads, potatoes, rice?  Start spotting trends: when do you crave carbs the most and which carbohydrates do you crave?

Step 3 – Educate Yourself on Carbohydrates: All carbs are not created equal.  Some carbohydrates are healthier than others and have what we call, a lower glycemic index (GI).  This means that they are digested more slowly, which allows your blood sugar to maintain stable levels (important to your health) and tend to be more filling.

1. Complex Fibrous Carbohydrates (aka vegetables) have the lowest GI and can be consumed in very large amounts without worrying about addiction.
2. Complex Starchy Carbohydrates are a bit more ‘complex’.  Those made with whole grains are much better for you (ground whole wheat, flax, Bulgar) than those made out of bleached, processed or white flour (bagels, white bread, white rice).
3. Simple carbohydrates have the highest GI and cause the most trouble.  Although fresh fruit falls into this category, so does chocolate, soft-drinks, and candy.  Ironically, the carbs that are the most addictive (simple carbohydrates and highly processed complex starchy carbs), are those that aren’t as good for you.

Step 4 – Take Action: Now that you have identified your weakest moments, your most craved carbohydrates and which carbohydrates are healthiest, start making some changes to improve your level of consumption of those carbs that are the most detrimental.  Here is a short list of ‘To-Dos’ to break your addiction:

1. Sugar: Start cutting back on sugar in your beverages.  Start opting for ‘no-sugar’ or healthier options such as stevia (Truvia and Pure-Via) or agave nectar.  Stevia has no calories and although agave nectar does, it is more highly concentrated meaning you need less.  Also, look for Sweet Fiber, another all natural sugar substitute new to the market.
2. Breads: Start cutting back on your bread intake.  Limit yourself to one or two slices a day and make sure the bread you eat is 100% whole grain.
3. Cereals: Start eating cereals that are high in fiber and lower in sugar.  Good brands: Kashi Go Lean and Nature’s Path.
4. Rice: Start eating brown rice instead of white rice.  Brown rice is higher in fiber and nutrients than its white counter-part.
5. Vegetables: Start eating vegetables with both lunch and dinner.  Calories are not really an issue, as most vegetables are high in fiber, meaning they aren’t digested by the body.  So eat up!  Go Crazy!  It is hard to overdo the veggies!

Remember, carbohydrates can be viewed as any other addiction:  Just like an alcoholic craves more alcohol with the more he or she drinks, a ‘carbaholic’ craves carbs with the more he or she eats.

Are you a ‘Carbaholic’?  What is your biggest downfall?  Have you attempted to stop your addiction?

Related Topics:

• Calculate Your Carbohydrate and Caloric Requirements
• Finally the FDA Approves Stevia
• Your Guide to Carbohydrates
• What Makes up a Healthy Diet?
• What is the Glycemic Index and Why You Should Care
• Natural Substitutes of Sugar

Incorporating the right nutrients into your snack or meal can be helpful in ensuring you are satisfied…and satisfied until your next snack or meal.  Doing this is important whether you are the type of person who eats several smaller meals throughout the day (like moi) or 3 larger meals a day.  Following this rule of thumb will help you ward off cravings for unhealthier foods, ward off major hunger pains and keep your energy levels stable throughout the day.

So what is the secret?  The following three ingredients are your key to a happy and satisfied tummy:

1. Lean Protein:

• What’s its secret weapon? Lean proteins have a satiating effect.  Eating meals that incorporate protein makes us feel fuller, longer.  The body takes longer to metabolize protein, as compared to carbohydrates, which means it doesn’t leave your stomach as quickly.
• Good Sources: Fish, Chicken, Soy and VERY lean cuts of meat

2. Fiber:

• What’s its secret weapon? Fiber is a component of complex carbohydrates and is a bulking agent that fills you up.  Additionally, it helps you stay regular and provides healthful benefits including lowering your risk of heart disease and lowering cholesterol levels.  Lastly, it takes longer to chew, and your body can’t digest it.  As a result, it never leaves the digestive system until you ‘poop‘.
• Good Sources: Fiber is found in whole grains, vegetables, beans, legumes and fruit.

3. Healthy Fats:

• What’s its secret weapon? In short, healthy fats have been found to produce an appetite suppressing reaction in the body that tells the brain that the body is no longer hungry.  These fats are converted into a fatty lipid hormone which increases feelings of fullness.  Be warned though, these healthy fats are still fat, so be sure to not over do it!
• Good Sources: Olive oil, avocados, nuts and seeds.

Have you been incorporating these three into your meals?  How has it worked for you?  Do you tend to get hungry soon after you eat?

Related Topics:

• Is Fiber Just a Fad?
• Protein on a Budget: What is the best deal?
  
• Healthy Nutrition 101: Everything You Need to Know
• Healthy Fats are Still Fat
• 5 Healthy Snacks that Keep You Satisfied
• Calculate Your Nutritional Needs
  

So is this fiber trend for real?  Does it really matter or is it just one more fad that will fade away like other nutrition crazes?  Well folks, it is here to stay.  Why?  Because fiber is truly our BFF when it comes to having a healthy diet.

Here are the facts:

• What is fiber? Dietary fiber includes all parts of plant foods that your body can’t absorb. Unlike other food components, your body doesn’t digest fiber. Instead, it passes through your digestive tract, increasing the weight and size of your stool, while softening it, making it easier to pass.
• Types: Fiber comes in two formats: insoluble and soluble. Insoluble fiber doesn’t dissolve in water, while soluble fiber does dissolve in water to form a gel-like material.
• Why both are Important for your Health: Insoluble fiber increases the movement of food through your digestive system and increases stool bulk, helping to eliminate constipation and regulate the digestive tract. Soluble fiber can help lower blood cholesterol and glucose levels.  In general, fiber offers you and your body many benefits, including a reduced risk of diabetes and heart disease.
• Why it is Important to Your Diet: Since Fiber is a bulking agent, with no associated calories (you don’t digest it), it is a great way to get full with little impact to your waistline.  The more fiber you include in your meals, the more satisfied you will feel.  Further, this feeling of satiation will cause you to eat less.
• When You Don’t Get Enough: If you don’t get enough fiber in your diet, you might experience constipation, infrequent or hard stools, abdominal pain and a possible general feeling of “sluggish bowels”.
• Can You Get Too Much?: Although too much fiber is better than not enough, getting too much may cause excessive gassiness, bloating, abdominal pain and stools that may be uncomfortably frequent and large in overall volume.
• How much you should get: Ideally, you should be getting 25 to 35 grams of fiber a day.  But guess what, the average American consumes only 5 grams of fiber a day!
• Best Sources: Fiber is found in whole foods including: whole grains, vegetables and fruits. Insoluble fiber is found specifically in whole-wheat flour, wheat bran, nuts and most vegetables. While most fruits, beans, oats and barley provide you with soluble sources.

In short, the more whole grains, fruits and veggies that you incorporate into your diet, the better. A good rule of thumb is to try to eat an average of 2 grams of fiber per 100 calories.  If you are on the run and need a quick snack that is pre-packaged, opt for those that are high in fiber and low in saturated fat.

Do you think you eat enough fiber? What are your favorite sources of fiber?

Related topics:

• Food Components: 101: Carbs, Fats, Protein, Water and Fiber
• Fiber Facts and Sources
• Splenda’s New Sham
• Poop Worship
• How Healthy are Your Beans?
• How Healthy are Your Nuts?

In truth, yes, both are important to a healthy diet.  Why? Because they are fatty acids that your body can not produce on its own…as a result, you depend on the foods you eat to get them.  They are good for us because they lower bad cholesterol, and support and regulate the cardiovascular, reproductive, immune and nervous systems.  Further, they help to manufacture and repair cell membranes and maintain the oil barrier of the skin.  The commonly unknown fact, however, is that the ratio in which you eat these EFAs is even more important than consuming them.

An ideal intake ratio of Omega-6 to Omega-3 fatty acids is between 1:1 and 4:1.  Unfortunately, American diets tend to have way too much Omega-6 in relation to Omega-3 fatty acids with ratios of 20:1 to 50:1.   Why is this an issue?  Because this imbalance can contribute to long-term diseases such as heart disease, cancer, asthma, arthritis, and depression. As a result, it is important to amp up your intake of Omega 3s.

How has this imbalance become so prevalent?  In part, it is due to the abundance of Omega-6s in processed foods.  Processed foods heavily rely on these oils to make foods taste good and have a longer shelf life. So how can you ensure you are getting enough of Omega-3s in your diet?  Start eating these Omega-3 rich foods:

• Brussel Sprouts, Cabbage, Cauliflower
• Cooked Soybeans
• Dried Ground Cloves
• Dried Ground Oregano
• Salmon, Halibut, Cod
• Seeds (Flax, mustard)
• Walnuts

And, start cutting back on some of these popular, and somewhat overused Omega-6s:

• Corn oil
• Safflower oil
• Sesame oil
• Sunflower oil
• Soybean oil

Other sources of Omega-6s to keep to a minimum include: Black currant seed oil, Borage oil, Evening Primrose oil, Hemp oil, Pumpkin oil, Walnut oil and Wheatgerm oil.

So next time you reach for the safflower or corn oil and think ‘It is an EFA, it must be good,’ make sure you are eating an equal amount of a food rich in Omega-3s.

Are you getting enough Omega-3s?  Is your diet high in Omega-6s?

Related Topics:

• Reality Check: Good Fats are Still Fat
• Facts about Fat
• Reasons to Love Flax
• How Healthy are Your Nuts?
  

Ingredients

16 boneless, skinless chicken thighs (about 3 lbs.)

Sauce

1/2 cup barbecue sauce (hickory flavored is nice)
1/4 cup reduced-sodium soy sauce
1/4 cup red wine vinegar
1/4 cup liquid honey or maple syrup
1 Tbsp. chili powder<
1 Tbsp. Dijon mustard
1 Tbsp. grated ginger root
1 tsp. minced garlic
1 tsp. ground cumin
1 Tbsp. cornstarch

Directions

Preheat oven to 400 degrees. Spray a 9 x 13 inch baking pan with cooking spray. Arrange chicken things in the pan in a single layer.

Whisk together all sauce ingredients in a medium bowl. Pour evenly over chicken. Turn pieces to coat both sides with sauce. Bake, uncovered, for about 40 minutes, or until chicken is no longer pink in the center.

Remove chicken from pan and keep warm. Carefully pour sauce from pan into a small pot. Bring to a boil over medium-high heat. Combine cornstarch with an equal amount of water and mix until smooth. Add to sauce. Cook until sauce is bubbly and thickened, about 1 minute. Serve hot chicken with extra sauce on top.

Why, however, has it become such a problem?  In a recent teleconference that we held, expert Allison Reyna enlightened us on some very interesting factoids about the sweet white stuff and why it has become such a topic of concern in recent years:

1. Today’s Consumption: Today, an average American consumes 2-3 pounds of sugar each week.  While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year.
2. A Continual Rise: Over the last 20 years, sugar consumption in the U.S. has increased from 26 pounds to 135 lbs. of sugar per person per year.
3. Hidden Culprits: Sugar consumption includes highly refined sugars that are incorporated into many of the foods we eat (bread, peanut butter, condiments, sauces, etc.).  Some of these are better known as sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup.
4. 4 Classes: 4 classes of simple sugars (Sucrose, fructose, honey, and malts) are deemed “harmful” to optimal health when long-term consumption is over 15% of carbohydrate calories ingested.  Hint…complex carbohydrates (veggies, beans, legumes, whole grains) are the way to keep this number below 15%.
5. Health Issues: Simple sugars have been documented to contribute to and/or aggravate health problems, including: asthma, mood disorders, mental illness, nervous disorders, diabetes, heart disease, gallstones, hypertension, and arthritis.
6. Insulin Impacts: Sugar raises insulin levels, inhibiting the release of growth hormones which depresses the immune system.  Further, too much insulin promotes the storage of fat, so that when you eat foods that are high in sugar, you’re enabling rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease.
7. Degenerative Disease: Sugar has no real nutritional value (minerals, vitamins and fiber) and as a result, has a deteriorating effect on the endocrine system, causing sugar consumption to be one of  the 3 major causes of degenerative disease.
8. Cancer Culprits: Turns out that cancer’s preferred fuel is none other than glucose. Controlling one’s blood-glucose levels through diet, exercise, supplements, meditation and prescription drugs – when necessary – can be extremely important to a cancer treatment program.

So next time you think of having a lump of sugar in your coffee, remember, a long time ago, people found a way to drink their coffee without the sweet taste of sugar.

Do you avoid sugar?  How much do you think you consume in a day, week or year?

Related Topics:

• Natural Sweeteners to Replace Sugar
• 5 Ingredients to Avoid
• Carbohydrate Facts
• Your Solution Guide to HFCS
• How to Read Nutrition Labels
  

Source: www.nancyappleton.com

Unfortunately, there are a lot of foods that we believe to be healthy, whether it be a result of advertising, word-of-mouth or misconceptions, that truly aren’t.  Here are my top seven ’seemingly healthy foods’ that don’t make the grade:

1. Instant Oatmeal: We all know how good oatmeal is for us.  It lowers cholesterol, is high in fiber and is packed full of whole grains.  Instant Oatmeal, however, isn’t so healthy.  Here’s why:  Although Instant Flavored Oatmeal is low in fat and cholesterol, it is higher in sugar, higher in calories, lower in protein and lower in fiber per serving as compared to its whole rolled oats counterpart.
2. Turkey Burgers: If you are a hamburger lover, but are trying to be healthy, you might think that the Turkey Burger is the way to go.  Think again.  Although most Turkey Burgers are leaner than those made with red meat, they still have a whopping dose of fat and cholesterol.  And still, Turkey Burgers can actually be worse for you than extra lean beef patties.  If you are trying to eat healthy, look for a Veggie Burger option instead.
3. Canned Soup: Just like salad, soup has been touted as a noble lunch food for dieters.  Unfortunately, soup can be surprisingly unhealthy.  Granted, there are some very healthy options, but once again, the label will reveal how much so.  Many canned soups tend to have a very high amount of sodium (sodium is often used in pre-packaged foods as a preservative).  Further, many soups can contain cream and full-fat milk which can cause your soup to be high in saturated fat.  Look for the lower sodium and broth based varieties if you want to go the soup route.
4. Granola and Granola Bars: Somehow, granola has become the begin all and end all of what is considered healthy.  Sorry folks…although granola has some very healthy ingredients (rolled oats for one), it also contains tons of sugar, saturated fats (from ingredients like coconut) and sodium.  Opt for nutrition bars and cereals that are high in fiber, contain whole grains and protein, and are low in sugar and sodium.
5. Soy Products: Yes.  Soy can be healthy.  That said, when products use soy among a variety of other ingredients, the nutritional value of raw soy can be diluted (sugar and fats).  If you want soy, opt for soybeans in their more natural state (edamame).  Otherwise, look to incorporate other protein types into your diet.
6. Flavored Yogurt: Especially now, with all of the ‘Digestive Yogurts’ on the market, people gobble up yogurt, thinking it is a healthy choice.  Unfortunately, unless you are eating plain yogurt, most flavored yogurts are packed with sugars, high fructose corn syrup, chemicals (sugar free varieties especially), fillers and preservatives.  Instead, eat plain, or even better, Greek Yogurt (higher in protein and lower in sugars) and mix with fresh or frozen berries.
7. Fat Free and Reduced Fat Foods: Most foods that have to be reduced in fat, are then pumped with fillers, preservatives and sugars.  Snackwell Cookies is a great example.  Granted, there are some foods that come in low-fat and leaner varieties (milk and meat) that are fine, but be sure to read the label on foods that are reduced fat.  More often than not, you will get a lot more than you bargained for.

Being an expert at reading nutrition labels is truly the best way to know if a food is healthy or not. Do you have a favorite unhealthy healthy food?

Related Topics:

• Is Yogurt Really a Healthy Choice?
• The Healthiest Nutrition Bars
• Misleading Nutrition Labels
• How to Read Nutrition Labels 101
• Yogurt Parfait Recipe

So, what is a better mentality when it comes to being healthy? Try an additive approach and a little inspiration. Finding ways to add in healthy things in a positive, optimistic way can often be highly rewarding…not only physically, but mentally as well. Further, the more you find ways to be inspired (as opposed to forced) into a healthy lifestyle, the easier it is and the more you will want to do it. Here are a few things to try:

1. Add Journaling into Your Life: If you don’t already keep a journal, now is a great time to start.  Journaling allows you to get your thoughts and feelings out of your head. It provides a very therapeutic outlet where you can find inspiration from yourself and the things you journal about.
2. Add in ‘You’ Time: Often, we run around all day without a moment to stop. Unfortunately, this leaves very little time for ourselves. Start allotting a portion of every day for you. Take a walk, go for a run, go ice skating…do something you enjoy that is active. You’ll be surprised how inspired you’ll become.
3. Add In Foods with More Nutritional Value: Part of the reason we find ourselves craving bad foods as that we don’t eat enough good foods. Adding in healthier foods that provide more nutritional value makes us less hungry, ultimately helping us crave less.  Read ingredient labels and see how many vitamins and minerals the food contains. Eat whole foods like vegetables, fruit and grains. Eat lean proteins that give you the protein you need.
4. Add a Healthy Hobby: Finding a hobby that inspires you to be healthy is a great way to get you in the right mindset.  For instance, try a healthy cooking class to find simple tricks to eating healthy.  Further, taking classes where we meet other individuals interested in similar hobbies or topics is always a great way to gain support in our endeavors.
5. Add in Some Love: Ever notice how when you first fall in love, you are more inspired to look good and feel good?  Whether it be with a pet or a human, find ways to bring back some ‘newness’ into your relationships by finding new activities to enjoy together, having weekly dates at the park, or cuddling up on a cold night. Let the endorphins of love inspire you.

Being healthy doesn’t have to be negative…it should feel great. Inspire yourself to be motivated towards a healthier body and a healthier mind by adding in healthy aspects to your life! What have you added into your life to be healthy?

Related Topics:

• Learn How to Read Ingredient Labels
• Learn about the Importance of Vitamins and Minerals
• Learn about Why You Need Protein, Carbs and Fat in Your Diet
• Can Journaling Assist You in Being Healthy?

Ingredients

• 2 sweet peppers (red, yellow or orange will do)
• 1/2 lb. Extra Lean ground turkey (99%)
• 7 oz. tomato sauce
• 1 medium onion
• Sprinkle of low-fat cheese
• Olive oil
• Salt and pepper to taste
• Oregano, Basil and/or Thyme

Directions

Pre-heat oven to 350 degrees. Open the sweet peppers in half, empty and rince. Put them in a dish, inside facing up. Put a dash of olive oil across the dish. Cook in the oven for about 20 minutes.

Heat a saucepan. Mince an onion and cook it in a teaspoon of olive oil until softened. Add ground turkey and cook. Add tomato sauce. Salt and pepper as desired. You can also add basil or thyme or oregano.

Stuff the pre-cooked sweet peppers with the turkey stuffing. Sprinkle with emmental cheese (or whatever cheese you like) and put back in oven for about 20 – 30 minutes. Sweet pepper should be completely softened.

Serve hot.

Beans are a wonderful food.  They come in many varieties and are very beneficial to maintaining a healthy diet.  They help reduce cholesterol and  provide a ton of fiber.  Moreover, they are a low glycemic food that is low in fat and rich in complex carbs for long lasting energy.  When combined with nuts, seeds or grains, they form a complete vegetable protein. Lastly, they are a great source of Vitamin B and Iron.

So what beans really pack a powerful punch?  Below is a breakdown of popular varieties, including info on calories, as well as protein, fat, carb and fiber contents per 1 cup serving.

Personally, I’m partial to chick peas, edamame (soybeans) and kidney beans.  Soybeans/edamame are actually the only beans that contain all nine essential amino acid to form a complete protein.  Chick peas are great in salads and great for Mediterranean dishes (think hummus), and kidney beans are the highest in fiber and a great addition to Turkey Chili.

What beans are your favorite?

* All values are based on a 1 cup serving of canned and drained beans.  Soybeans, however, are measure as prepared edamame.

Related Links:

• How Healthy Are Your Nuts?
• Glycemic Index: What it is and why you should care
• Healthy Food on a Budget: Protein
• Fiber Facts
• Carb Facts
• Protein Facts

]]> http://www.sheerbalance.com/nutrition/how-healthy-are-your-beans/feed/ 2 http://www.sheerbalance.com/nutrition/5-keys-to-converting-to-a-healthy-lifestyle/ http://www.sheerbalance.com/nutrition/5-keys-to-converting-to-a-healthy-lifestyle/#comments Fri, 06 Mar 2009 11:55:36 +0000 Brett Blumenthal http://www.sheerbalance.com/brettsblog/?p=833 by Brett Blumenthal

Almost everyone I know, at one point or another, has tried a fad diet or the latest celebrity tricks to lose weight and look good. Some of us will continue on this path of trying to find a quick fix solution to being healthy. Unfortunately, however, none of these schemes really work, do they? The reality is healthy living needs to be a lifestyle; a lifestyle that is about making the right choices and being in balance…a lifestyle that is smarter.

What does this really mean? It means several things. But most importantly, it means that you are in control and you are the one who has the power to be happy and live a health-filled life. To do so, there are certain principles that you have to be mindful of to achieve and embrace living a smarter, healthier lifestyle. They include:

1. Consciousness. Being conscious of your actions and in tune with your body and mind. Being aware of how your decisions impact your health and how you feel. Being aware of what your body needs nutritionally and physically, and what your mind needs to be emotionally happy.
2. Moderation. Understanding that there will be times where you choose to indulge or take a day off from exercising. Not being obsessive compulsive of your weight or your health. Enjoying what you eat and enjoying the activities you do.
   
3. Self-Love. Embracing yourself and respecting you for who you are. Loving your body, loving your talents, appreciating your whole package. Believing in yourself and what you stand for.
4. Mind-set. Leaving the quick fixes behind and understanding that healthy living is a mindset, not a week or two of extreme behaviors. Embracing a lifestyle that reflects a longer term approach to health.
5. Rest. Getting enough sleep and resting when you need to. Not burning the candle at both ends. Building in the ‘you time’ that you need and so deserve.

If you have had a past that was riddled with unhealthy choices and you have begun a path towards healthier living, you should be proud. That said it is important to actually believe in the lifestyle changes you make. If you don’t, you are in fact…attempting a quick fix. And why is this bad? Because quick fixes are not sustainable. They are a temporary solution to a problem. Would you put a band-aid on the Hoover Dam if it was leaking? Probably not. You would need to make some well-planned structural changes to ensure that the ‘fix’ would last.

Lifestyle change implies permanence and consistency. Taking on a healthy lifestyle should be fun, comfortable and empowering. You are the one who is in control and you are the one who has the power to live a life that is smarter and healthier.

Have you made ‘lifestyle’ changes? How long have they lasted?

Related Topics:

• Diet vs. Lifestyle? Why to Choose the Latter Part 2
• Should Healthy People Always Set an Example?
• There is No Quick Fix Solution
• Do You Exercise to Look Good or Feel Good?
• Internal ‘Health Clocks’ and the Tipping Point
• Exercise in a Pill
• 9 Ways to Live Healthier and Longer
  

Here are a few ways to keep your diet healthy while on the road:

1. Eat Your Breakfast: It is important to eat a healthy breakfast every morning, but when you travel it is even more important. It sets you up for your day and helps keep your energy level high so you can be productive during your trip (especially in the case of a business trip).
2. Pack Snacks: I’m a big believer in packing snacks. Preferably nutrition bars that won’t go bad. They can ward off hunger during the day and help from letting irregular travel schedules get the best of you. When I am on the road, I often will pack one or two per day of travel.
3. Eat Balanced: Just because you are traveling, doesn’t mean that you have to forgo balanced meals. Make sure you incorporate whole grains, lean proteins and healthy fats into as many of your snacks and meals as possible.
4. Pass on the Bread: More often than not, eating out means getting bread before the meal. Try to avoid eating the bread that restaurants provide. It will fill you up with unnecessary, and most likely, empty calories. Restaurants don’t really make their bread out of whole grains, but rather more refined and processed flours, which leaves the bread relatively nutritionless.
5. Order Dinner Wisely: When you go out to dinner, try to eat more lightly than what you might normally. For instance, order two appetizers instead of an appetizer and an entrée. Or order a salad entrée (one that has protein and is sized appropriately).
6. Take a Doggy Bag: If you order an entrée, and you can tell that the portion is way too big, don’t be afraid to take some of it back to your hotel. Most hotel rooms have mini refrigerators where you can store left-overs.
7. Use the Salt: If you order an entrée that is too big, and you don’t have a mini-refrigerator to store left-overs, you can always use the salt trick. Portion your entrée into the size that would be a healthy proportion (a deck of cards worth of meat or chicken, a small bowl of pasta). Then take the salt and pour a lot of salt on top of the rest.  (Clarification…this is NOT to cure the meat!  It is to make the leftover portion REALLY SALTY so that it isn’t edible!)

If you travel a lot, there is no reason you can’t stay on a healthy track.  What tricks do you use to stay on course?

Related Topics:

• The Healthiest Nutrition Bars
• Reasons to Exercise When you Travel
• 7 Healthy Ways to Eat in Flight
• 8 Ways to Stay Honest on a Healthy Diet
• 6 Reasons to Forgo Eating Out
  

Then it dawned on me. Spa food or in more common terms ‘Spa Cuisine’ is highly misunderstood. It has a bad reputation of being flavorless, unfulfilling and boring. The reality is that spa cuisine can be quite delicious. Although the definition of spa cuisine may differ slightly from spa to spa, there are some general characteristics you can count on, and trust me, all are positive:

1. Natural Ingredients: Processed and refined foods are minimized and instead, spa cuisine uses fresh and natural ingredients that are good for you and are whole in nature.
2. Seasonal Appropriate: Most spa cuisine menus incorporate in-season ingredients. Some spas may even grow their own produce. This ensures that the ingredients are always available and are as fresh as possible.
3. Colorful: Often, meals served at spas are very colorful. The more color that is on your plate, the more you are eating diversified nutrients, vitamins and minerals. Additionally, colorful plates are more aesthetically appealing and promise to be more appetizing.
4. Well-balanced and Nutritious: Meals served at spas often concentrate on providing balance and variety in the dishes they serve. They want to ensure that guests get a good balance of macronutrients (protein, carbohydrates and fats) in their meal. Each calorie you consume is meant to provide you with healthy nutrients, vitamins and minerals.
5. Quality Ingredients: You can be sure that the food you eat is high in quality. Protein sources will be lean and will come from both animals and plants. Carbohydrates will be unrefined, and will include fresh vegetables, fruits and whole grains. And incorporated fats will be of the healthiest types, including olive oil, sunflower and canola oils.
6. Taste and Flavor: As opposed to focusing on delivering large quantities of mediocre tasting food (think Chinese Buffet), spa cuisine focuses on satiating your appetite by delivering appropriately portioned dishes that are high in quality, taste and flavor.
7. Uniqueness and Creativity: Spas often create recipes that use spices and ingredients that are a bit nontraditional. Additionally, when it comes to indulgences and dessert, they come up with creative ways to satisfy your sweet tooth without causing major impact to your waistline or sacrificing taste.

So next time you are about to turn your nose up to spa cuisine, think again. You might be pleasantly surprised!

Have you tried spa cuisine? What did you think and where did you have it?

Related Topics:

• Healthy Eating: Diet or Lifestyle?
• Healthy Recipes for Healthy Eating
• Your Guide to Spa-Going
• What is Your Excuse for Eating Bad Food?
• Why Counting Calories is Overrated
  

Back in the early 1500s, explorer Ponce de Leon traveled to present day Florida in search for the Fountain of Youth.  The idea was that if you drank its waters, you would stay eternally young.  Although this might sound silly, it really isn’t so far off from modern day civilization: people are still looking for that ‘magic potion’ that will keep them young and beautiful.  Sort of funny when you think about it.  No matter how much time passes, we still are in search for the same thing.

Personally, I believe that the true ‘Fountain of Youth’ is found in a healthy lifestyle.  No pills.  No potions.  No magic creams and definitely, no magic fountains.  Whether or not you want to believe in Ponce de Leon’s quest, there are indeed places on earth where people live longer and healthier.

In Dan Buettner’s Best Seller, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, he give us a peek into these modern day cultures of longevity, which include: Sardinia, Italy; Okinawa, Japan; Loma Linda, California and the Nicoya Peninsula, Costa Rica.  Each of these cultures share nine specific traits that seem to be a true formula to a long, happy, healthy life:

1. Move Naturally: We often think about exercise and fitness as an add-in to our day, but these cultures are naturally active.  Whether it be walking everywhere or even harvesting crops, they stay active as a result of their lifestyle.
2. Eat Until Full: These cultures don’t live to eat, but rather, eat to live.  Food is for sustenance, not indulgence.  They eat until they are about 80% full, and then stop.
3. Eat from the Earth: These cultures have a very large intake of fruits, vegetables and other foods, like legumes and nuts, which grow from plants.  They don’t eat a lot of meat, especially not red.  And they don’t eat processed foods.  Everything is made at home.
4. Red Wine: These cultures drink red wine in moderation.  This means two servings or less a day.
5. Life of Purpose: Individuals in these cultures have a sense of purpose.  They also can see the big picture of life, and don’t get bogged down in the details.
6. Stress Management: Relaxation is part of every day life.  They take time to laugh, spend time with loved ones and enjoy all that life has to offer.
7. Spirituality: These individuals meditate or spend time self-reflecting.  This does not necessarily mean they are part of an organized religion or faith, but rather, have a sense of spirituality and tradition.
8. Family and Loved Ones are a Priority: These cultures have a strong root and belief in the family unit and in deep friendships and meaningful relationships.  Family time is important and they make time for each other.
9. Surround Yourself with Like-Minded Individuals: These cultures put an emphasis on incorporating these values into their life.  As a result, they seek out other individuals who share those values and who they trust to be like-minded.

These nine traits really are a lifestyle worth living.  How many of these traits have you incorporated into your life?

Related Topics:

• There are No Quick Fixes
• Do You Exercise to Look Good or Feel Good?
  
• Exercise in a Pill
• Diet or Lifestyle: Why to Choose the Latter
• Get the Book Now! The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest

You may have heard that eating four to six smaller meals in one day may be a healthier way of eating. Experts say that it may keep your metabolism up and prevent huge hunger swings throughout the day.

This philosophy may sound great in theory, but when it comes to practice, many argue that it is a challenge…and rightfully so. Coming up with 4 – 6 small meals in one day sure sounds like a lot more work than preparing three bigger meals. The truth is, however, it doesn’t have to be.  All it takes is some planning.

Assuming you have the traditional breakfast, lunch and dinner meals covered, here are six ideas for healthy snacks that you can enjoy that are well-balanced (incorporating all three macro-nutrients: carbs, protein and fat), full of fiber and healthy nutrients to keep you energized and your metabolism in high gear all day long.

1. Baby Carrots and Hummus: Carrots are loaded with Vitamins A, B6 and E… and fiber.  Hummus is a great source of protein and healthy fats.  Keep a tub of hummus and a bag of carrots at work for a great afternoon snack.  Serving Size = 1 cup carrots and 1/3 cup hummus
2. Whole Grain/Multi Grain Toast and Low-Fat Cheese: Whole Grain or Multi-Grain bread is packed with nutrients and fiber.  The Low-Fat Cheese gives you the protein you’ll need to keep you satiated.  Serving Size = 2 slice of multi-grain bread and 2 slices low-fat swiss cheese
3. All Natural Peanut Butter and an Apple: When I say Peanut Butter, I mean the all-natural kind that is made purely from peanuts.  If a peanut butter has sugar in it and other ingredients or preservatives, it isn’t all natural.  The apple provides you with all the sweetness you need, so getting added sugar in the peanut butter is unnecessary.  Serving Size = 1 large apple (with skin) and 1 Tbsp. Peanut Butter
4. Plain Yogurt, Berries and Granola or Oats: This is one of my favorite ’second breakfast’ snacks.  It is loaded with fiber and antioxidants, plus will give you some healthy protein.  Serving Size = 1/4 cup oats, 1/2 cup yogurt and 1/2 cup berries
5. Almonds and raisins: Almond and raisins are FULL of vitamins and minerals and provide you with great anti-aging benefits, not to mention fiber and healthy fats.  Serving Size = 11 almonds and 1/4 cup raisins
6. Nutrition Bars: Although I’m a proponent of eating whole foods as much as possible, there are a lot of healthier snack bars out on the market. Some to consider trying are Kashi Crunch and Roll Bars. Also Odwalla and Balance Bare bars. Most of these are between 150 – 250 calories each and provide you with a healthy and satisfying ratio of carbohydrates, fat and protein.  Serving size = 1 Bar

Eating throughout the day can be easy.  Lay in all of the above to switch it up day to day!  Do you have any favorite healthy snacks?  Any you’d like to share?  Have you had any of the above?

Related Topics:

• What Nutrition Bars are Best for You?
• The Health Benefits of Fiber
• Recipe for Yogurt Parfait
• How Healthy Are Your Nuts?
• Healthy Fats are Still Fat

Generally speaking, I try to eat every three to four hours.  If I don’t, I become ravenous and can end up doing something I regret when feeding time does kick in.  Although I’m a big believer in eating whole foods (not processed), it isn’t always possible.  As a result, I tend to resort to Nutrition Bars for easy, on the go snacking.  There are TONS of different nutrition bars on the market, and it can be somewhat confusing as to which ones really are the best for you.

To help you through the nutrition bar jungle, I have done the analysis for you.  The chart below compares many popular nutrition bars.  See how they stack up and which pack the most powerful punch and which ones you might want to forgo:

These bars were rated for nutritional content, as well as quality of ingredients.  The percentages shown refer to the percentage of calories that are dedicated to that particular nutrient.  For instance, Zone Perfect is made up of 30% protein, 40% carbs and 30% Fat.  In summary, those bars that were high in refined sugars scored low, while those bars that were all natural and high in fiber tended to score higher.  Additionally, if a nutrition bar was high in saturated fat (the kind of fat that is bad for you), it scored on the low side as well.  Personally, my favorites are the Kashi Brand bars and Odwalla because I know that the ingredients are all natural.  And for a really great source of fiber, the South Beach Fiber Fit bar ranks best.  My least favorites are the Special K cereal bars and Pria.

When you choose a snack, it is important to find one that is going to fill you up and make you feel satiated.  Those nutrition bars that contain a good amount of protein (15% – 30% of calories) and fat (20% – 30% of calories) will keep you feeling fuller longer.  This is important to warding off hunger later in the day.

One other thing to remember is that even though these brands’ nutritional values are similar across all flavors of their bars, they do vary slightly.  So make sure to check the nutrition label to get a full understanding of the bar’s nutritional makeup.

What Nutrition Bar have you tried that you like?  Do you like any of the ones discussed?

Related Topics:

• Counting Calories is Overrated…Focus on Quality
• How to Read Nutrition Labels
• Special K Diet:  It isn’t that Special Afterall
• Calculate your Nutritional Needs
• Your Solution Guide to HFCS
• Natural Sweeteners to Replace Sugar

]]> http://www.sheerbalance.com/nutrition/what-nutrition-bar-is-the-best-for-you/feed/ 5 http://www.sheerbalance.com/nutrition/seasonal-weight-gain-what-can-you-do/ http://www.sheerbalance.com/nutrition/seasonal-weight-gain-what-can-you-do/#comments Mon, 16 Feb 2009 18:45:25 +0000 Brett Blumenthal http://www.sheerbalance.com/brettsblog/?p=767 by Brett Blumenthal

Although my weight fluctuates three to five pounds within one day, it also fluctuates seasonally.  In the winter I tend to carry about five pounds or so more on average than I do in the summer. Although this can be frustrating, I’ve come to realize that it is natural to some extent and that it is a cycle that I need to accept.

Chances are, I’m not alone.  Many people gain weight when daylight hours diminish and cold weather sets in.  Some doctors even believe that we have little control over this phenomenon, and that humans are programmed to gain weight when it gets cold. In an interview with Prevention magazine, Dr. Lawrence Cheskin, founder of the Johns Hopkins Weight Management Center, stated “Your body may be working against you to hang on to it so you stay warm.”  So why is this so and what can you do about it?:

1. Food Choices: During the winter, we tend to eat more ‘comfort’ foods that are higher in fat and contain less than healthy ingredients.  Foods like french fries, ribs and chili tend to feel more comforting than salad, fresh fruit and grilled fish.
   What you can do: Look for recipes that use fruits and vegetables that are in season during winter months: kale, squash, onions, artichokes, Brussels sprouts, cauliflower and citrus. Also incorporate soups that are either broth or vegetable based instead of those with creams to warm you up.  Lastly, aim to stay away from fried foods and try baking options (potatoes for instance).
2. Lack of Sunlight: Decreased exposure to sunlight can have a tremendous affect on our mood, and as a result, we eat foods that tend to be rich in carbs, fats and sugars, which make us feel better.
   What you can do: Expose yourself to sunlight regularly.  Although the cold might be a deterrent, bundling up and getting outside into the sun will do your mood wonders.
3. Reduced Activity Level: When it is cold outside, we do everything possible to stay inside.  Further, activities like staying in bed, buried under the covers or on the couch snuggled up in a blanket is a lot more appealing than running on the treadmill or for that matter, outside.
   What you can do: Try finding new activities that are winter appropriate.  Whether it be cross-country skiing, snowshoeing or ice skating, work with the season, not against it.
4. Results on Your Metabolism: Although there isn’t significant evidence that temperature has a great affect on our metabolism, our activity level does.  Specifically, when our activity level is reduced, our metabolism slows.
   What you can do: Strength training, in particular, is very important to keeping your metabolism high, as the more muscle mass you have the more calories you burn.  Aim to do strength training two to three times a week to keep your metabolism revved.
5. Less Skin Exposure: Piling on layers of warm clothes during the winter allows us to hide extra weight more easily.  Unlike summer months, where we are dawning bathing suits on a regular basis, we don’t have to worry about what we look like with 3 or 4 extra layers.
   What you can do: As silly as this may sound, try on bathing suits, sleeveless shirts and summer dresses every couple of weeks.  Visualizing yourself in summer gear can help keep you on track.

Do you experience seasonal weight gain?  What have you done to help combat it?

Related topics:

• 6 Ways to Stay Motivate to Exercise this Winter
• The Importance of Strength Training
• How to Beat Post-Summer Blues
• Knowing When Enough is Enough
• Calcuate your Lean Muscle Mass

Ingredients

Blueberry Syrup

• 2 Tbsp. maple syrup
• 1/4 cup fresh or frozen blueberries
• 1/2 tsp. finely grated orange zest
• Pinch of ground cinnamon

French Toast

• 6 egg whites
• 1/4 cup low-fat milk
• 2 tsp. ground cinnamon
• 1 tsp. vanilla extract
• 6 slices whole-grain bread

To make the blueberry syrup: In a small saucepan, combine the maple syrup, blueberries, orange zest, and cinnamon. Bring to a simmer and cook until the syrup thickens. Set aside and keep warm.

To make the french toast: In a medium bowl, whisk together the egg whites, milk, cinnamon and vanilla.

Lightly coat a large nonstick pan or skillet with vegetable oil spray and heat it over medium heat.

Dip the bread slices into the egg mixture and fry them in batches until lightly browned on both sides. Serve immediately, with the warm blueberry syrup.

Every time a new ‘diet’ comes out, I’m always amazed at how the media touts the newest of the new as being easier than the last fad diet.  When I hear about some of these ‘diets’ on the Morning Shows I watch while I workout, I often end up having a very passionate and somewhat angry reaction.  Why?  Because they often mislead the consumer into thinking there is some ‘trick’ to being healthy.  I’m going to let you in on a secret: There is no trick.  Nope.  Sorry to burst your bubble, but if there is a ‘trick’ then it probably is a sham.

So this week, the fad diet of choice is the Sleep Diet.  Yay…we can now lead consumers to believe that they can sleep away their weight problems!  It doesn’t get much easier than that!  Or does it?

Look, sleep is extremely important to your health and well-being for a variety of reasons. It strengthens and supports the immune system, it boosts cognitive function, it helps ensure strong memory function, and it keeps hormones in check and enables us to look our best and most youthful.  When we don’t get enough sleep, it can be detrimental, especially if this occurs over a long, extended time. Some of these detriments may include high blood pressure and heart-rhythm irregularities, depression, and yes, metabolic changes that can lead to weight gain and diabetes. All of that said, sleeping isn’t the only answer to weight loss prayers.  And to create a lot of hype around it seems senseless.

The reality is, many factors are important to maintaining a healthy weight and a healthy lifestyle.  Sleep is definitely one of them, but so is a healthy diet and good nutrition, and regular activity or even more importantly, a consistent fitness regimen.  Sleep isn’t the end all and be all to being healthy.  Lastly, remember that every individual is unique.  Your body responds to different factors differently.  So the most important thing you can do is stay tuned into your body, what it needs and how it responds.

Are there any ‘hyped up fad’ diets you dislike?  What do you think about the idea of making sleep sound like a diet?

Related Topics:

• The Importance of Sleep
• Precious Sleep – When You Don’t Get Enough
• What Makes a Healthy Diet?
• There is No Quick Fix
• Exercise in a Pill

You may have heard of the Glycemic Index or the GI diet.  There was a lot of buzz about it a few years ago, especially when the Zone Diet was popular.  Why has it become all the rage?  In very simple terms, it helps you to understand what is a worthwhile carbohydrate and what isn’t.

The Glycemic Index (GI) is a way to measure how quickly your blood sugar rises after ingesting a carbohydrate.  Each food is assigned a value on a scale of 0 – 100, based on how fast your blood sugar rises in the two hours after you consume the carb.  The higher the number, the more rapidly your blood sugar rises.  The lower the number, the more slowly your blood sugar rises.

Why is this important?  In the most simplest of explanations, the higher your blood sugar levels, the more insulin is released into your body.  Too much insulin in your body results in your body gaining fat.  This is not a good situation if you are trying to lose weight or even maintain a healthy weight.  Additional benefits of eating a diet that has a lower overall GI include: stable energy levels, suppressed appetite and leaner body mass.

So what is considered a low GI food?  Mostly foods under a GI of 55.  Foods between 55 and 70 are considered moderate and foods over 70 are high.  Eating higher GI foods, however, can be counteracted by combining them with low GI foods, thus lowering the overall GI of a meal.  In essence, this is accomplished by combining your carbohydrates with proteins and fats.  The Zone Diet incorporates this philosophy by prescribing that you eat meals that are balanced and made up of 40% Carbohydrates, 30% Protein and 30% Fat.

Below are lists of low, moderate and high GI foods:

Low GI Foods:

• Starchy Carbs: Oats, Flax Seed, Barley
• Simple Carbs: Apples, Citrus Fruits, Cherries, Pears
• Fibrous Carbohydrates: most vegetables (except carrots)
• All Proteins
• All Fats

Moderate GI Foods:

• Starchy Carbs: Brown Rice, Potatoes, Corn and Peas
• Simple Carbs: Bananas, Apricots, Mango, Papaya

High GI Foods:

• Starchy Carbs: White Rice, Whole Wheat Bread, White Bread,
• Simple Carbs: Candy, Sugar, Juice
• Fibrous Carbs: Carrots

If you eat any foods that are higher on the GI, try combining them with a protein and a healthy fat to lower the overall meal’s GI rating.

Have you tried the GI Diet or Zone Diet?  What did you think?

Related Topics:

• Why You Need to Eat Carbs, Proteins and Fats
• Carbohydrates in Detail
• Nutrition Calculator: Calculate your Nutritional Needs?
• The Official GI Website
  

As we approach Super Bowl Sunday, some of us are planning Big Game parties.  Believe it or not, Super Bowl Sunday is the number one snacking day and possibly the second biggest food celebration day after Thanksgiving.  The typical Super Bowl Party is notorious for unhealthy snacks that are high in fat, carbohydrates and salt.  If you’re hosting this year, why not offer your fans healthier alternatives to the traditional ‘empty calorie’ fiesta?  Here are three easy ways to keep the flavor full, while providing your guests with a more nutritious day:

1. Keep the Chili, Hold the Fat: Chili is a great crowd-pleaser.  It can sit on your stove top all day and guests can help themselves.  To make yours healthier than the traditional, opt for a bean-based vegetarian chili.  Beans offer tons of protein, nutrients and fiber.  If, however, your crowd will be filled with lots of meat lovers, switch out your ground red meat with 99% Fat Free Ground Turkey (Jennie- Os is a brand found in most grocery stores).  If you choose to make yours with the ground turkey, be sure to include kidney beans, green peppers and onions to ensure a well-balanced meal high in fiber.
2. Get Nutty: Chips are by far the most common snack of the Super Bowl, often with 5 or 6 varieties (potato chips, tortilla chips, pretzels, Doritos, and on and on) making the party.  Unfortunately, chips have a lot of empty calories, never quite satisfying your guests.  This year, substitute a couple of chip varieties with nut varieties.  They offer fiber, protein and healthy fats, which will leave your guests feeling more satisfied.  Good varieties include: Pistachios (Wonderful Pistachios brand), Almonds and Walnuts.
3. Vegetables and Salad: Much like chips, fresh vegetable crudites is an easy to make snack food.  Unlike the chip, however, they offer tons of vitamins, minerals and fiber.  If you feel like getting a bit more fancy than a plain old crudites, think of making a chopped or peasant salad, full of hearty vegetables like peppers and tomatoes.  This type of salad will fill your guests up and be a great accompaniment to the heartier foods like the chili.

Do you have any tips to make Super Bowl Sunday healthier?

Related Topics:

• Two-Bean Vegetarian Chili Recipe
• Fatoush Salad Recipe
• How Healthy are your Nuts?
• Making Halloween Healthier
• 6 Ideas for Healthy Entertaining
  

Everyone has spurts of wanting to be healthy.  But often, our reasons for it can be focused on the short-term and centered around looking good.  The truth is there are a lot of great long-term reasons to want to be healthy…all of which have nothing to do with how we look.  Here are some of my personal favorite reasons for being healthy and why I believe staying that way will pay off:

1. To Feel Young and Energetic. When we are young, it is easier to ‘get over’ little sleep, too much bad food and a few skipped days of exercise.  As we get older, it gets harder for our bodies to bounce back.  Having a lifestyle that is full of activity and a healthy diet keeps you moving, feeling energetic and feeling young, at every age.
2. To Ward Off Disease and Health Problems. When we abuse or don’t take care of our bodies, it can manifest in disease and health problems as we get older.  Taking good care of yourself can help you to ward off diseases such as diabetes and heart problems, giving you an overall better quality of life.
3. To Be Pain and Injury Free. Being active and maintaining an exercise regimen keeps your body strong, lowering your risk of injuries to your joints and chronic pain as you age.  Further, incorporating strength training keeps our bones strong, warding off osteoporosis and arthritis, while stretching keeps your body flexible and limber, preventing sprains and muscle damage.
4. To Travel and See the World. Personally, I love to travel and hope to continue seeing the world, even when I’m 80!  Being mobile and healthy makes it a lot easier to fly, walk, get on and off trains and deal with some of the small inconveniences that go along with travel.  That said, the rewards of seeing the world make it all worth it!
5. To Have Low Medical Bills. Chances are, the healthier you are the less likely you will have to go to the Doctor’s office, even for the minor things. This tends to be exponentially true as we get older.  Our habits today truly impact how we will feel and look 20 years from now.
6. To Dance the Night Away. I love to dance and the idea of dancing the night away when I’m 75 or 80 makes me smile.
7. To Feel Good about Yourself. Taking care of ourselves allows us to have a healthy mental state just as much as a healthy physical state.  Being healthy often means feeling good, both inside and out, which helps our self-confidence and self-esteem.
8. To Do Things You Love. Age should never be an excuse or stop us from doing the things we love.  Taking care of ourselves allows us to continue the activities that we enjoy and that keep us young!
9. To Play with Children and Grandchildren. At almost 35, I still have yet to have children.  But, when I do I want to be able to play with them just as if I was 25.  Further, if and when grandchildren come into the picture, I’d like to enjoy playing with them as well.
10. It is Natural Prevention. If we take care of our bodies, we’ll never need to resort to quick fixes that are unhealthy, costly or dangerous, to make us better.  Staying healthy is the best form of prevention in the process of aging.

There are endless reasons to want to be healthy.  It can take work, yes, but the rewards are endless.  Why do you choose to be healthy?

Related Topics:

• How to Stay Young
• Healthy Eating is a Lifestyle
• There is No Quick Fix
  
• Life Changes and their Effects on Your Health
  
• Do You Exercise to Look Good or Feel Good?
• Internal ‘Health Clocks’ and the Tipping Point
• How to Ensure Health in of Your Joints

Every Friday we have ‘Pod Breakfast’ in our office.  Basically, this means that one person brings in breakfast for everyone else in the ‘Pod.’  More often than not, Friday Pod breakfast consists of doughnuts, muffins, scones and bagels.  Once in awhile, you’ll see some yogurt and fruit brought in.  But this tends to be the rarity.  Health food just doesn’t seem to appeal to the masses.

Most Fridays I avoid the plethora of carbohydrates and fat because I’m off site.  Once in awhile, however, I’ll have to go into the office and when confronted with the decision ‘to have or not to have,’ I will occasionally indulge in a 1/4 or 1/2 of a muffin or a doughnut.

Indulging is healthy once in awhile.  You don’t have to make excuses for it.  Allowing yourself to enjoy dessert or a treat once a week or so, keeps you from feeling deprived or as if you are sacrificing things you love, to be healthy.  It is only when we indulge all the time that it becomes a problem.  Some of us even make excuses to allow ourselves to indulge way more often than we should.  Here is a list of some of the worst excuses:

1. Only this Once: More often than not, ‘only this once’ doesn’t remain ‘only this once.’  Pick a day of the week where you allow yourself to indulge.  You’ll look forward to your indulgence and won’t feel deprived the next time you pass on your favorite cookie.
2. I’ll Work it Off: Occasional indulgences shouldn’t need to be worked off.  If you think that every time you indulge you have to pay pennants, you either are overindulging or you are obsessive compulsive about your diet.
3. I Lost Weight: There is a reason you lost weight.  Most likely, you were eating right and possibly exercising consistently for a duration of time.  If every time you step on the scale and lose 1/2 a pound you think that it is time to indulge, you might find yourself in a yo-yo diet situation.
4. I’ve Been Good All Week: ‘All week’ can mean different things to different people.  If you are really good about what you eat Sunday through Friday, and indulge Friday and Saturday night…within reason, you are for the most part ‘good all week’.  If, however, your ‘good all week’ really means you eat well Monday night through Thursday morning, think again. That is only three days of the week!
5. I’ll Only Have a Bite: In all sincerity, have you been able to ‘only have a bite’ each time you have indulged?  Probably not.  When you have a piece of cake, you should be able to have a serving size of cake.  Just don’t do it every day.  There is no reason to have unrealistic portion control if you indulge only once in awhile.

What, if any, is your biggest excuse for allowing yourself to eat bad food?

Related Topics:

• Eating Healthy is a Lifestyle Not a Diet – Part 2
• One Diet Doesn’t Fit All
• Should Healthy People Always Set an Example?
• Ways to Stay Eating Healthy

There is one above all others that makes my jaw drop every time I see it: the commercials for Kellogg’s Special K weight loss plan. Yes, I’m referring to the Special K that you find in the cereal aisle. Their claim: “Lose up to six pounds in two weeks by eating Special K with skim milk and fruit for two meals each day.” The claim is based on a study conducted by Purdue University who followed 28 participants. Over the course of 2 weeks, the individuals lost up to 6 pounds following the Special K diet. They ate an average of 1,590 calories, or 27% less than their normal caloric intake.

Whether they were eating Special K products or 1,590 calories worth of dark chocolate, the weight loss would have been the same. It is a simple matter of calories in, calories out. But what about health? That is rarely talked about with fad diets. What concerns me the most is that people might mistake these products for healthy, nutritious foods that will properly fuel their bodies with the energy it needs.

Let’s take a look at one of the snack bars- the blueberry cereal bar. Under the Special K diet plan you would follow for 2 weeks, you are allowed two snack bars a day.

The ingredient list for the blueberry cereal bar reads: cereal (rice, sugar, whole grain wheat, wheat gluten, defatted wheat germ, salt, wheat flour, malt flavoring, maltodextrin, thiamin hydrochloride [vitamin B1], riboflavin [vitamin B2]), corn syrup, sugar, fruit pieces (sugar, cranberries, blueberry juice from concentrate, grape juice concentrate for color), fructose, vegetable oil (contains one or more of: canola and/or sunflower, partially hydrogenated soybean and/or cottonseed and/or palm kernel, hydrogenated cottonseed oil, TBHQ and mixed tocopherols for freshness), dextrose, contains two percent or less of natural and artificial flavor, nonfat dry milk, glycerin, sorbitol, soy lecithin, calcium carbonate, salt, niacinamide, BHT for freshness, pyridoxine hydrochloride (vitamin B6).

With very little fiber and protein, and sugar listed a number of different times, this is not an ideal snack choice. We tend to be very caloric centered in this country when we should be focusing more on the actual nutrients we are or are not consuming. And in this case, it is the latter, unless you count a bunch of synthetic vitamins and minerals that come packaged along with some partially hydrogenated oil and sugar. When you eat this type of food (or “foodstuff” as my hero Michael Pollan accurately calls it), your body is not receiving the vitamins and nutrients it needs to properly function and it will crave more energy. Picture this cereal bar next to a piece of fruit or raw nuts or veggies & hummus. Which do you think is the better choice? Foods that are whole and unprocessed such as fruits, vegetables, raw nuts, and whole grains have thousands and thousands of phytochemicals and nutrients that work together in our body to promote health. If you choose the Special K bar, you will receive a handful of synthetic vitaminhttp://www.sheerbalance.com/admin/s and minerals. It is your choice.

Plenty of us have enough determination to survive the two weeks and lose weight, but is it the kind of weight you want to lose and is it permanent? I guarantee that 99% of us, once we return to our normal eating patterns, the weight will come back. And even worse, your body will not trust that you will give it the nutrients and calories it needs to properly function which can lead to even more serious problems down the road.

So please do yourself a favor, next time you start to seriously think about your weight and health, consider the quality of the food you will be eating instead of just the calorie or fat intake. Then you might actually join the small minority of dieters who actually keep the weight off for good.

Ingredients

• 1 – 16oz bag of frozen peaches (no sugar added)
• 1 cup Water
• 1 – 16oz bottle of Goya “100% Natural Passion Fruit Tropical Fruit Beverage”*
• 1 – 3oz box of Jell-O brand Island Pineapple**

Directions

Microwave the frozen peaches for 2 minutes. Place peaches into medium sized saucepan (4 quart) along with 1c. water. On high heat, boil peaches for 5 minutes. Turn off burner and leave pot to sit for 5 minutes.

Once slightly cooled, place 1/2 of the peach mixture (this does not have to be exact, just use your judgment) into a blender on high until smooth. Return blended peaches into the pot and stir. Next, spoon out any remaining large peach pieces into the blender and pulse until chunky, return to pot and stir. Add the 16oz. bottle of passion fruit to the peach mixture and bring to a boil.

Once mixture reaches a boil, turn off heat and stir the package of Jell-O into the peach/passion fruit mixture. Once all ingredients are together, let mixture sit in the pot for 2 minutes to allow the gelatin to bloom. Pour mixture into an 8×8 glass-baking dish to rest for an additional 20 minutes on the counter. Cover with clear-wrap and refrigerate overnight.***

Ingredients

• 4 – 6oz Sea Bass steaks, skinned
• 1/2 c. orange marmalade
• 2 large cloves of garlic, minced
• 1/2 c. parsley, chopped (1/4 c. if using dried parsley)
• 1/2 tsp. tabasco Sauce
• zest and juice of 2 lemons (approx. 1/2 cup of lemon juice)
• 3/4 c. pineapple juice (no sugar added)
• 1/4 c. olive oil
• 1/2 tsp. sea salt
• fresh ground pepper, to taste
• 1/2 tsp. onion powder

Directions

Marinade: In a mixing bowl, combine lemon juice, lemon zest, chopped parsley, orange marmalade, Tabasco sauce, pineapple juice, olive oil, sea salt, and pepper.

Sea Bass: Skin and clean the Sea Bass, rinse under cold water and pat dry.

Place the Sea Bass steaks into a large (gallon sized) zip lock bag. Pour marinade over steaks into bag. Seal and refrigerate for at least 1.5 hours but no longer than 2.5 hours.

Once the fish has had time to marinate, preheat your grill to 350 degrees F. Remove the Sea Bass steaks from the bag and place on a plate. Pour the remaining marinade (from the zip lock bag) into a saucepan. Bring marinade to a boil then reduce heat and simmer marinade while the Sea Bass steaks are on the grill.

Once the grill is hot, spay grill with a non-stick spray and then place your Sea Bass steaks on the grill for 3-5 minutes per side, depending on the thickness of each steak.

When the Sea Bass steaks are done, remove from grill.

Plating: Serve with 2 tbsp. of the marinade reduction poured onto the fish and garnish with a fresh sprig of parsley.

In the middle of December, the FDA FINALLY approved Rebiana, the best part of the stevia plant, as a safe and natural sweetener.  HOORAY.  As most of you know, I’m a HUGE fan of stevia, as it is a natural herb that provides a potent sweet taste without any calories or any chemical crap that you will find in artificial sweeteners.  That said, Stevia tends to be extremely potent, has a bit of an aftertaste and has a consistency that is a bit like confection sugar, making it difficult to use.  Truvia and PureVia, two new sweetners that have recently come to the market, are formulated to be more like sugar.

Truvia and PureVia are made with rebiana, the most tasty part of the stevia leaf, and Erythritol, a sugar alcohol, naturally found in some fruits that is 60-70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, which means that it is unlikely to cause gastric side effects.  PureVia also has isomaltulose, which is a natural part of honey and sugar cane and has a very natural sweet taste, with a very low glycemic index.  So what is my verdict on the products?  Great!

Here are my reasons:

1. It is hard to overdo the serving size. Truvia and PureVia are sold in serving size packets, making it easier to use.
2. It has a better taste. Because of the way they are formulated, they don’t have the same aftertaste that pure stevia has.
3. Better consistency. It doesn’t seem as powdery, but instead is more granulated, like sugar.

All of this said, I do think it is sad that the FDA would not approve stevia as a sweetener because of its loyalty to sugar manufacturers and other major food companies.  It took Cargill, Truvia’s manufacturer, and Merisant, PureVia’s manufacturer to finally get rebiana and stevia noticed as being a healthful option to sugar.  Now, Pepsi and Coca-Cola are chomping at the bit to include these natural sweetener in their beverages, because they know it is a better, healthier and more natural product.  The FDA has many hidden agendas when it comes to our foods and supplements, so just be aware that not everything the FDA tells us is always the most accurate.

Have you tried Truvia?  Have you tried PureVia?  What are your thoughts?

Related Topics:

• Natural Sweeteners to Replace Sugar
• Stevia and its Benefits
• Your Solution Guide to HFCS
• Wall Street Article regarding FDA Approval
  

Ingredients

• 3/4 cup honey
• 2 Tbsp. teriyaki sauce
• 2 Tbsp. sesame seeds
• 1 to 1 1/2 tsp. red pepper flakes
• 1 lb. bag in shell Pistachios
• 1/4 cup raw sugar

Preparation Time: 15 Minutes
Cooking time: 20 – 25 minutes

Directions

Preheat oven to 300F. Line 2 baking sheets with parchment paper. In a small saucepan, combine honey, teriyaki sauce, sesame seeds and red pepper flakes. Heat until mixture is hot and smooth; stirring often (about 3 minutes). Add pistachios; stir to coat well. In a large bowl, add raw sugar. Add coated pistachios and stir to coat well. Evenly spread pistachios over baking sheets. Bake 20-25 minutes. Cool completely (pistachios will harden as they cool). Store in a loosely covered container for up to two weeks.

Serving Suggestion: Try a savory variation to this recipe. Adding a few teaspoons of fresh orange zest to the sauce gives this more of an Asian flair.

Antioxidants are quite the rage these days. Everywhere you look, whether it is on food labels or on skin care products, antioxidants are advertised. Why are they so popular? It is because research has shown that antioxidants provide a wide range of benefits when it comes to your health. They help to stabilize cholesterol levels and blood pressure. They aid in the breakup of plaque in the blood vessels ultimately supporting the body’s circulatory system and enhancing blood flow. They are a great source for enhanced energy levels and they improve nutrient uptake at the cellular level which leads to many health benefits including healthy aging.

So where can you get a dose of these age-fighting compounds? Simple…in your food. Although many foods contain antioxidants, most types of berries are true superstars, with blueberries and acai berries being the most powerful. Luckily, berries are really yummy and easy to eat. Here are a few ways to get in your daily dose:

1. Berries and Yogurt: Toss away the pre-packaged fruit yogurt and opt for making your own yogurt parfait. A great brand of plain yogurt to try is Fage. It is high in protein and you can buy their 0% Fat variety. Mix half a cup of berries in with a half a cup of yogurt and you have yourself a yummy snack.
2. Berry Smoothie: If you prefer a liquid antioxidant treat, make a low fat berry smoothie. Take 8 oz. of skim milk or milk substitute and blend in 2 cups berries.
3. Berries and Oatmeal: Make 1 cup of oatmeal with plain oats and water. Once the oatmeal is fully cooked, mix in ½ a cup of berries to sweeten it naturally.

Berries are by far, one of the most versatile fruits you can eat. Often, I’ll eat a cup of berries all by themselves. Fresh berries can be great, but if they are out of season, frozen berries provide the same antioxidant punch.

Do you have any healthy berry recipes you’d like to share?

• Antioxidants 101: Everything You Need to Know
• Antioxidants Go Skin Deep
• Power Food: Berries
• Yogurt Parfait Recipe

Every New Year, it never fails: the gym is PACKED at every hour of every day, for the first three weeks of the year. When January 1st hits, people get a new spark of enthusiasm for being healthy. Gym memberships soar, health oriented websites surge in traffic and personal trainers don’t have enough hours in the day to see the new clients who’ve signed up for sessions.

Unfortunately, the enthusiasm rampant in the beginning of January wanes after a few weeks and before you know it, gyms have membership cancellations, websites see drops in traffic and personal trainers have a more manageable number of clients. This trend is as predictable as the ball dropping in Times Square New Year’s Eve.

Just because this happens to the majority of resolution makers, however, doesn’t mean that you, too, have to be a resolution dropout. Here are a few ways to ensure that you don’t fall off the wagon:

1. Don’t Bite Off More than You can Chew: It is easy to want to do it all at once, but taking one day at a time is important. Don’t try to over commit yourself too early. Ease into your resolution so that you don’t get overwhelmed or discouraged.
2. Do What You Love: Pretending to love running when you don’t, is not going to encourage you to exercise. Instead, find activities, classes and exercises that you really enjoy.
3. Play with Your Food: Similar to exercise, force-feeding yourself rice-cakes when you think they taste like cardboard isn’t going to make you love health food. Instead, make a game of it. Experiment with different types of health foods to find the ones you like.
4. The Buddy System: Finding a friend or family member to help motivate you will help you to be more committed to your resolution. Not only do you have to motivate yourself, but by buddying up, you will be committing to someone else that you will help them to stay on the wagon as well.
5. Be True to Yourself: If you choose to buy a membership at a gym or to purchase personal training sessions, be sure the gym and/or personal trainer ‘is a match’ for you. Working out in an environment that you don’t like or with a person you don’t respect is not going to keep you coming back for more.

New Year’s resolutions are a great way to make change in your life. You owe it to yourself to stick with it! And you can! What helps you to stay motivated?

Related Topics:

• New Year’s Resolution Roadmap – Final Week
• How to Choose a Great Workout Buddy
• Top 10 Ways to Know if your Personal Trainer is Worthless
• Do you Budget for Exercise

]]> http://www.sheerbalance.com/nutrition/dont-be-a-new-years-resolution-dropout/feed/ 0 http://www.sheerbalance.com/nutrition/a-new-you-in-2009-resolution-roadmap-final-week/ http://www.sheerbalance.com/nutrition/a-new-you-in-2009-resolution-roadmap-final-week/#comments Sun, 28 Dec 2008 20:19:52 +0000 Brett Blumenthal http://www.sheerbalance.com/brettsblog/?p=615 by Brett Blumenthal

Well, the New Year is just around the corner and you have been actively pursuing your New Year’s Resolutions pre-New Year.  It must feel great!  You have gone through three weeks of preparation and you are finally in the last leg of preparing for ‘A New You in 2009′.

Last week, we focused on making smart choices in regards to your diet and nutrition, and rounding out your workout to include not only cardio, but also strength training, core training and flexibility training…all important to ensuring you are taking good care of your body.

This final week is meant to give you all that you need to continue on with your journey to a new you.  So, you should think of it as ‘the final week and moving forward’.

General To-Dos. Now that you have had a few weeks of preparation, it is time to be serious and to commit to yourself.  You are ready to fully work on living a healthier lifestyle!

• Start a Lifestyle Journal. Use this to help you record your progress.  You can write anything you want in it, including: what you eat, what activities you do, your feelings and emotions and anything else.  This is for you…not for anyone else.  So make it what you want.
• Calculate your BMI and LBM. There are several ways to measure your health.  None of them are perfect and each one has its positives and negatives.  If you use several measures, however, you can gauge the general trend of where you stand health and weight wise.
  • Use these as a guide.  You want to be sure that you don’t obsess over the specific numbers.  Instead, focus on the ‘ranges’ into which you fall.
  • Record the numbers in your journal.  Record not only the actual results of the calculations, but the measurements you take.  These will be your point of reference as you continue on your journey to a New You in 2009.
  • Repeat Monthly.  Retake your measurements and recalculate your BMI and LBM every month.  A month gives you enough time to see results and to see how your new lifestyle is working.
    

Nutrition – Complete the Picture. At this point, you know what you should and shouldn’t eat, and you should have broken bad habits and started healthier ones. Now it is time to be sure you are getting the right amounts of nutrients.

• Calculate your Ideal Caloric Needs.  Base your calculation on what you weigh today. Once you know how many calories you need to maintain your current body weight, use the below guidelines to maintain, gain or lose weight as you need.  Whatever you do, however, make sure the calories you consume remain within appropriate proportions of protein, carbs and fat.
  • With your ideal caloric requirements, again, understand that these are guides. Every person is different and responds differently to nutrition and to different foods. That said, make sure you are eating enough and not starving yourself.
  • If you are currently at your ideal weight and gain weight at the recommended caloric intake, back off 200 calories a day for about a week. If you are still gaining weight, back off another 200 calories a day for a week until you stop gaining weight.
  • If you are at your ideal weight and lose weight at the recommended caloric intake, add 200 calories a day for about a week. If you are still losing weight, add another 200 calories a day for a week until you stop losing weight.
  • If you are trying to lose weight (body fat), the most common guideline for calorie deficits for fat loss is to reduce your caloric intake by at least 500 calories a day, but not more than 1000 below your maintenance level(result from the calculation). The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men.
  • If you are trying to gain weight, add 200 calories per day to your recommended caloric intake for a week.  If you aren’t seeing a difference, try adding an additional 200 calories per day for a week until you do start gaining weight.
• Eat balanced and eat often. Continue eating the 4 to 6 times a day you started a few weeks ago. However, make sure that each small meal is balanced. This will keep you from getting hungry and will also make sure that you are getting appropriate amounts of nutrients

Fitness – Raising the Bar and Maintenance. Continue progressing each week by raising your heart rate a little bit higher and extending your workout to be a little bit longer. Make sure your routines incorporate all types of training so that you are keeping your workout well-rounded to train all your systems of the body. Look at some of our examples of workout formats that are under an hour, but incorporate diversified exercises. Enjoy yourself. Exercise should be fun, not dreadful. Continue doing what you love and stick to it. You’ll be glad you did!

Well my friends, this is the end of your Roadmap!  We’ll be checking in with you in the next couple of weeks to see how things are going!  Hope you have a wonderful New Year and we look forward to hearing about your success stories in 2009!

Let us know how the resolution roadmap has been working for you so far.  Did you find it helpful?  Did you hope to do more?  Was it easy or difficult to stick to?

Related Topics:

• Calculate your BMI
• Calculate your Lean Body Mass (LBM)
• Calculate your Caloric Requirements
• Calculate your Target Heart Rate
• Get a Jump Start on your New Year’s Resolution
• Resolution Roadmap – Day 1
• Resolution Roadmap – Week 1
• Resolution Roadmap – Week 2
• Resolution Roadmap – Week 3

Happy Happy Hump Week!  You are now entering your 3rd week of the four week series of ‘A New You in 2009.’  Last week, we focused on getting rid of bad nutritional habits with a ‘detox’ and revving up your workouts by increasing your intensity and duration.  All of these steps should help to make this week’s ‘to-dos’ easier.  As I’ve mentioned before, make sure you have successfully completed the second week steps prior to moving forward.  This will give you a sense of accomplishment and help you to not feel overwhelmed.

Week 3’s Roadmap is outlined below! 

Nutrition: Making Smart Choices. Last week we focused on getting rid of the excess sugars, toxins and chemicals in your body.  You now should be ready to start fresh and eat the foods that your body really needs to be nourished and function properly.

• Healthy Starchy Carbohydrates. If you like bread, pasta and cereals, that is ok, just stop eating those made with bleached and refined flours or non-whole grains. Whole grain pasta and whole grain breads taste really yummy and offer you a lot of healthful benefits, such as fiber and lower amounts of sugar (which we learned from week 2 is an enemy). Regular pasta and white bread have very little nutritional value and pack on pounds. Any time you want bread or pasta, reach for whole wheat, whole grain, multi-grain, grain, grain, and um…grain…
• Eat your Veggies. Hands down, vegetables are vital to a healthy diet. Find the ones you like the most and eat them. Eat lots of them. Eat so much that you can’t eat anymore. Why? They are loaded with vitamins and minerals and provide you with much needed fiber. Further, they fill you up, causing you to eat less of the bad stuff. If you start your lunch and dinner off with a salad, you will be filling yourself up with healthy stuff, curbing your appetite and interest in eating unhealthy stuff. Be careful though, use dressings sparingly, and think twice before loading nuts and cheese on, for these add a lot of fat to the otherwise healthy salad
• Healthy Fats. You should definitely incorporate fats into your diet.  However, you want to make sure that you eat the right ones (mono-unsaturated fats, poly-unsaturated fats and essentially fatty acids, Omega-3 and Omega-6) and that you use them sparingly.
• Low-fat and Non-fat Dairy. Dairy can be your friend, but aim to consume those that are low in fat or non-fat. If you are drinking full-fat milk or 2%, knock it down a % notch. Eventually, you should aim for 1% at a maximum with Skim milk being optimal.  The reason for this is that full fat dairy has a lot of saturated fat…one of the worst types of fat for you.
• Lean Protein. Protein is essential to a healthy diet.  That said, you want to be sure that the protein you consumer is lean: White meat poultry, fish, beans, low to non-fat dairy, egg whites. Try to avoid red meat, or limit your intake to no more than once a week.

Fitness: Rounding it Out. Last week we had you up the ante around your intensity and duration of exercise.  Your heart should start to feel a little stronger and you should feel like you have more endurance than you did when you started.  Now it is time to round your workout out.

• More than Cardio. Now that you have a feel for what you should be doing for cardio, start looking at your other training types and working on incorporating them into your work-out
  • Strength Training. Classes that hit on these include those that incorporate some weights,