Going “Grain” for Weight Loss and Appetite Control

You’ve heard a great deal about climate change on the news lately and how you can do your part to save our planet by going green. We also urge you to go “grain”. Grain, when eaten with specific low Glycemic Index (GI) cereals, can control your climbing blood sugar levels. And, that control can be maintained for up to a maximum ten hours – a full work day and beyond!

The exciting news comes from a recent scientific research study. The study, a breakthrough effort in this area, marked the first time that scientists had considered such a connection. Research spokesperson, Ann Nilsson from the unit for Applied Nutrition and Food Chemistry at Sweden’s Lund University, explains that, “It is known that a carbohydrate-rich breakfast with a low GI can moderate increases in blood sugar after lunch. But my results show that low GI in combination with the right amount of so-called indigestible carbohydrates can keep the blood-sugar level low for up to ten hours, which means until after dinner.”

Research participants were fed barley, wholegrain breads and boiled grain oatmeal. Barley was, by far and away, the most effective; however, whole grains were also beneficial. As a health-conscious consumer, this means that you should shop for more products containing barley and whole grain. Food manufacturers should make the effort to produce healthier products.

Through some modest adjustments to your diet, you gain to win dramatically in the health department. Statistics cited point to the facts … when you pour yourself a regular bowl of wholegrain cereal for breakfast, you are immediately reducing your risk of heart disease and/or failure by 27 percent. Don’t become another statistic.

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Better Beauty Sleep Made Easy

You’ve likely been there. You’ve gone to bed with your mind still churning over some personal or professional issue. Wouldn’t it be ideal if your body worked on a light switch? Turn off the switch and turn off your daily tension so you can sleep.

Regrettably, no such human light switch exists. We suffer with the consequences. Without ample sleep, you remain tired the following day, experience irritability and weaken your immune system. In fact, it can be downright dangerous! If you are missing out on a minimum of eight hours of uninterrupted sleep per night, here are some quick tips to help you get your much-needed “beauty sleep”:

Maintain a schedule. Go to bed at a routine time. Educate your mind and body that, at a certain hour, it is time to rest.

Wind down for the evening. Avoid any rigorous exercise a few short hours before bedtime. Instead, take a warm bath. Ask your partner for a foot massage.

Swap the television remote for a good book. Reading works far better to promote relaxation.

Create your own comfortable sleeping quarters. Replace your aging, saggy mattress and try just one thin pillow instead. Hang heavier curtains, if necessary, to keep out the outside light. Opt for an alarm clock without a bright digital display (or turn the clock away from you).

Brew a cup of peppermint or chamomile tea. These all-natural herbs (others include St. John’s Wort, Valerian and Passion Flower) can work wonders to calm the mind and body into drifting off for the full night. Melatonin can also be very effective. When choosing a sleep aid, look for one with only natural ingredients and without risk of dependency.

Try a natural non-prescription and non-addictive sleep solution like Dream8hrs. This product will help you fall asleep and stay asleep. And unlike some other products, you won’t wake up drowsy and foggy.

Sleep is a vital part of our lives. Helen Sullivan of the Better Sleep Council advises, “We can’t control every factor that contributes to stress, but we can control making time to get the sleep we need so that we feel less cranky and more productive the following day.”

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Health Alert: Weight Gain May Lead to Breast Cancer

October is Breast Cancer Awareness Month. With this in mind, I think we should all not only think about those who are battling this horrible disease, but also take a moment to look at our own lives and how we are living it. Read on....

Women's Health Alert: Weight Gain May Lead to Breast Cancer

You’ve heard the many benefits of losing weight: these include looking and feeling better, sleeping more soundly and being more energetic. If you need any further ammunition whatsoever to trim down, know this – losing weight after menopause reduces your chance of breast cancer.

These findings have been reported in a recent research study. WebMD Medical News shared that “Findings from a study involving more than 87,000 female nurses show that weight gain during adulthood is a strong risk factor for breast cancer. Researchers also found that weight loss after menopause helped lower breast cancer risk.”

A direct correlation exists here; the more weight you gain, the more risk you face. On average, “gaining 55 pounds or more was associated with a doubling of breast cancer risk among women who had never used hormone therapy. Gaining 22 pounds or more after menopause was associated with an 18% increase in breast cancer risk for all premenopausal women.”

No matter where you are in life, you can fight the weight battle and win. “It seems from our findings that it is never too late to reduce breast cancer risk by losing weight”, explains project researcher, A. Heather Eliassen, ScD. Given the fact that those pounds are often more stubborn in later years, Elliasen urges women “to avoid weight gain in the first place.”

Cancer, at any level, is a harsh, cruel and widespread condition; if it has not affected you personally, chances are high that you know someone in this situation. Slimming down seems like an easy fix and, compared to radiation and/or chemotherapy treatments, far less painful too.

You can support breast cancer research and help find a cure by visiting the Breast Cancer Site and donating to the American Cancer Society.

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Beyond Guilt: From Self-Blame to Self-Esteem

Are you carrying a few extra pounds? Are you blaming yourself for this situation? If you answered “yes” to both those questions, it is time for some serious self-evaluation. Often, we criticize ourselves for not maintaining ideal health; however, there may be many other systemic factors at play. You may live alone and find nutritional shopping and cooking for one difficult. You may be always on the run due to a hectic job and never have time to grab anything more than a quick muffin and a coffee. You may have started binge eating to overcome a serious tragedy in your life.

Should you find yourself pointing the finger of fault inwardly, examine why. Are you truly the one responsible? Before you are so quick to lay blame personally, keep the following suggestions in-mind:

Ask yourself, “Why did this happen?” Consider your own lifestyle. With honest evaluation, you will quickly realize that your weight gain may be related to something over which you have little control.

Get active. Go for a long walk or start an exercise program to burn calories and trim that waistline.

Eliminate any self-blaming phrases from your vocabulary. “I’m fat and it’s my entire fault …” and “I just can’t help but eat …” may so easily slide from your tongue that you don’t even hear yourself saying them. Pause. Think. And then speak.

Seek out a therapist. Should your diet-related self-blaming become excessive, it’s vital to your own self-health to discuss this. A therapist can provide you a non-judgmental ear.

Join an online diet community like the Curb Your Cravings Diet & Lifestyle Community and find a peer or a friend who is also dieting and facing the same struggles you are. Studies have proven that this can help you lose weight!

By avoiding self-blame related to your extra pounds, you will avoid common outcomes including depression and decreased self-esteem. Stay positive and realize that with the right support and program, you can lose weight and feel good about yourself. You deserve it!

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Roasted Citrus Turkey Breast from Curb Your Cravings

It's almost Thanksgiving and I smell TURKEY!!! Turkey is lean and delicious and, well, I don't know about you but it's one of those things I just crave time after time. You don't have to be a master chef to make this delicious meal. Give it a try! And when you do, come back and tell me how you liked it!

Zesty citrus and savory herbs make it a low-fat, low-carb mouthwatering turkey entrée for four -- without leftovers for a month! Try this recipe for a new Thanksgiving meal idea!

Roasted Citrus Turkey Breast from Curb Your Cravings


Prep Time: 15 min Cook Time: 2 hr Servings: 4
Calories per serving: 161
Fat per serving: 2 g
Carbs per serving: 12 g
Protein per serving: 23 g

INGREDIENTS:

¼ tsp Paprika
2 Oranges
1 Lemon
½ tsp Ground sage
½ tsp Fresh rosemary
½ tsp Black pepper
1lb Turkey breast
1 tsp Parsley - fresh sprigs
½ tsp Fresh thyme, chopped

INSTRUCTIONS

Start with a thawed turkey breast; rinse and pat with a paper towel so that it is still slightly moist.

Preheat oven to 325°F.

Finely chop the herbs: parsley, sage, rosemary & thyme and combine them in a medium-sized bowl.

Grate the lemon and orange peels, combining the zest with the herbs; be careful to avoid including the pith. Add paprika and a twist of freshly ground peppercorns. Mix well.

Cut each fruit in half.

Set the turkey breast on a raised rack in a roasting pan and squeeze the lemon and oranges so that the juice coats the turkey. Sprinkle the herbs over the breast, coating it as well as possible. Pat some on the underside as well, if you can.

Basting regularly with its own juices, roast the turkey uncovered for about two hours, or until the internal temperature reaches 170°F. Discard the skin before serving.

Tip: About halfway through, cover loosely with foil to avoid drying out the turkey.


For more great healthy recipe ideas from Curb Your Cravings click here!

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Health News: Vitamins Relieve Depression Symptoms

Ever had one of those days? You’re tired, lackadaisical and somewhat unhappy? This may just be a passing thing; however, it may also easily be the sign of something far more serious – depression. 2005 statistics report that a staggering number of American adults – approximately 18.8 million or 9.5% of the country’s total population – suffer from depression or a related condition each year. Chances are high that, if you don’t suffer from depression yourself, you will know someone who does. Now, you can fight back against depression. How? By using vitamins and minerals!

Vitamin B6 and B12: In 1991, researchers analyzed 20 geriatric and 16 young nonalcoholic patients suffering from depression, prior to facility testing. 28% of these patients were deficient in riboflavin, Vitamin B6 and B12. The connection seems clear.

Thiamin: A more recent study, from 1997, involved 120 young women who each received 50 mg of thiamin daily for two months. Results reported the participants could think clearer, were calmer and had considerably more energy.

Niacin: A lack of niacin in your body’s system has been shown to contribute to depression, anxiety, insomnia and dementia.

An additional supplement, bio-nutrient® Mood Support, will also enhance your body and spirit. The major ingredient in bio-nutrient® Mood Support, St. John’s Wort is an all-natural herbal treatment, which has been scientifically proven as an effective depression fighter. American and German scientists joined forces in 1996 to test over 1700 individuals all suffering from depression at some level. Following the study, 55% of the group given St. John’s Wort was pleased to report that they felt better overall.

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Appetite Control – the Real Key to Diet Success

Now, yet more factual weight has been introduced in the personal weight loss battle. A recent survey has pinpointed appetite reduction products as ranking among the most preferred amongst dieters.

750 overweight women, aged between 18 and 65 and living in the USA, the UK and Brazil, were chosen to participate in the study by DSM Food Specialties – a world leader in supplying dairy, beverage and savory (those which augment food taste) ingredients. From five available selections (including fat burners, mood regulators and appetite suppressants), these women were asked to choose their preferred weight loss tool. The women voted on various selection criteria including the product’s appeal, integrity and relevance to personal situations. Based on the study’s results, appetite suppressants ranked as number one among those polled.

One of the most recognized and reputable appetite suppressants is Hoodia. This plant, in its natural form, closely resembles a cactus. The plant has gained significant media coverage and has been shown to reduce a person’s appetite while increasing overall physical and mental alertness and personal well-being. Due to the excitement surrounding Hoodia, the plant has been manufactured and is being marketed in pill and patch forms.

Just how quickly does Hoodia work? This, again, is dependent on the user; however, results show appetite reduction can happen as quickly as 20 minutes after one takes a pill, and in the case of a patch, which delivers a gradual release of the Hoodia to the blood stream, you may experience 24/7 appetite suppression.

Granted, dieting can be challenging and hard work. You must find your own personal means to make the process easier for yourself. But, judging by this study’s results, the answer may be as simple as reducing your appetite to reduce your weight.

Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Dieting "Did You Know's"

Slimming down requires practicing due diligence on your part as well as educating yourself on what you should and should not eat. Here are a few interesting fast fat facts that you may not know:

Did you know … that peanut butter, a marvelous source of protein, calcium, iron, thiamine and niacin, can last up to two years on the shelf without spoiling? Peanut butter inventor, George Washington Carver, found that the peanut could also be used shampoo, ink and linoleum!

Did you know … that fats are good for your body? Fats provide energy, carry calcium to your bones, break down cholesterol, protect your vital organs and keep you warm in the winter?

Did you know …that the amount of Vitamin C found in many fruits and vegetables increases with the amount of sunlight received during growth? The more sunlight, the more Vitamin C.

Did you know … that low-fat or no-fat milk actually contains more calcium than full-fat milk?

Did you know … that frozen and/or canned fruits and vegetables can make for excellent substitutions for fresh produce? Most often, fresh fruit and vegetables are packaged within a few short hours after being picked, therefore, retaining many of their nutrients.

Did you know … that honey is higher in calorie content than sugar? Compared to one teaspoon of sugar (at 16 calories), the same amount of honey adds up to 25 calories.

Did you know … that drinking water slightly prior to mealtime decreases your appetite? Try sipping a tall glass of water 20 – 30 minutes before dinner … you will find that you are less hungry as your stomach is fuller.


Copyright © 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide