Happy Thanksgiving!

From the team at Healthy Living from Curb Your Cravings, we'd like to with you a happy and safe Thanksgiving! Remember - take it easy on the gravy!

If you managed to eat well and stay in control, post a comment and let's hear how you did it!

The good, the bad, and the ugly: get the REAL skinny on carbohydrates

If the fight against fat were a Midwestern film, carbohydrates would be the bad cowboy in the black hat. Carbs have definitely gotten a bad rap lately, with the advent of no-carb or low-carb diets that promise a complete fat flush in a matter of days. As they say, if it sounds too good to be true, it probably is. The real truth behind the diet fads is that carbs play a vital role keeping you feeling healthy and energized throughout the day.

There is some grain of truth to the “good carb” vs. “bad carb” debate, but don’t throw away that loaf of bread just yet. If you’re looking to gain some physical energy right away, a little bit of pasta and white bread are some instantaneous pick-me-ups. However, if you’re really looking to manage your weight, breads and oats that are high in fiber and low in processed white flour are the way to go.

Why? The fact is that all carbohydrates are broken into glucose, the natural sugar-fuel that your body needs to create energy. Carbs like white flour have very little fiber, so they are quickly processed by the body and turned into energy. The bad news is that since refined carbohydrates break down so fast, your insulin levels spike and fall just as rapidly, so you’re left feeling hungry not too long after you’ve eaten.

On the other hand, the foods that are high in fiber, such as brown rice and whole-wheat breads, take longer to be broken down in your body. This keeps your insulin levels constant throughout the day, which curbs your hunger and helps you limit your intake of empty calories. This also means…you have lots more energy! So pile the oatmeal, couscous, and brown rice on your plates to ensure that your carbs are really packing a punch.

The bottom line is: no carbohydrates = a lot less energy for your body to use. This does not mean that you should go carb-crazy, just be carb-smart. Make sure to eat foods that are rich in fiber to give your body the energy and nutrition that whole-grains provide.

Recipe of the Week: Hot Artichoke Cheese Dip

Anyone who throws a party needs a really good hot party appetizer recipe! This low-fat dip is creamy and gooey and so simple to make, you’ll make it again and again. A great dish for entertaining, it’s guilt-free dining on a cracker!



Prep Time: 10 min Cook Time: 20 min Servings: 8
Calories per serving: 63
Carbs per serving: 1 g
Fat per serving: 2 g
Protein per serving: 4 g

Ingredients:

¼ cup Chopped white onion
3 cups Artichokes (globe or French), from a jar
Dash Black pepper
½ cup Low-fat Plain (1.5% fat) yogurt
½ cup Mayonnaise - Fat Free
½ cup Grated parmesan cheese

INSTRUCTIONS

Note: You can use a 14oz can or jar of artichokes hearts for this recipe. Drain and chop them.

Preheat oven to 350°F.

Mix all ingredients together and stir well. Pour ingredients into a small baking dish. Bake until bubbly. Serve hot with bread or baked chips.

Lighten Up the Holiday Fat

Did you know that the average American gains between 5 to 8 pounds between Thanksgiving and New Year’s Day? It isn’t really too surprising with all the calories that come with turkey, stuffing, pie, candies, and even the delicious holiday drinks. You don’t have to gain weight though if you follow some simple tips for trimming the fat this holiday season.

1. Avoid the high calorie snacks like nuts and cheese balls. One cup of nuts is about 400 calories! Instead look for the fruit and veggie platters or bring your own. Just remember not to overdo the dip.

2. Try to stay away from alcoholic beverages and drink unsweetened fruit juices or water instead. If you just can’t imagine celebrating without a few drinks, remember the calories add up fast. For example, ½ pint of beer is 115 calories, 1 single measure of spirits (gin, rum, whiskey) is 52 calories (plus the calories in the mix), and 1 small glass of wine is 68 cal.

3. Cut the calories in stuffing and mashed potatoes in half by using calorie butter sprays instead of butter or margarine.

4. Trim the skin and fat off the turkey and eat only white meat. If you prefer the dark meat, it will add on about 30 calories for a 3 ounce serving.

5. Skip the cranberry sauce – ½ cup is 200 calories! Or just use a small amount (1 tablespoon) if you just can’t imagine your turkey without them.

6. Instead of making candied yam, which is about 400 calories per 1 cup serving, serve baked yam with a just a bit of butter or margarine. If you are invited out for dinner, offer to bring a low fat yam dish.

7. Choose a fruit salad instead of the pumpkin pie with whipped cream or the pecan pie. If you don’t believe one piece will be that fattening, check out these stats: One slice of pumpkin pie with topping is 450 calories; one slice of pecan pie is 650 calories! If you really must have the pie (or die!), choose the pumpkin pie without the topping and skip the potatoes (about 300 calories per 1 cup serving, if made with butter or margarine).

8. Remember to eat slowly. By slowing down, your body will have time to notify the brain that you've had enough and you'll end up eating less because you'll actually feel full!

9. Plan to eat the big meal for lunch and then skip supper or eat very light. Your stomach will need a few hours to digest that big meal.

10. Use a natural appetite suppressant to help you through the food pressure season. The Diet Patch or Green Tea with Hoodia will help you reduce your food cravings and food consumption by up to 55%!

Trimming the fat doesn’t have to mean no flavor and no fun. You can still enjoy your time with family and friends and not gain unwanted weight. It just takes careful planning and learning to adapt to new versions of the high fat favorites.

Stop Yo-Yo Dieting in 10 Easy Steps

If you’re like a lot of dieters, you’re used to the pattern of losing weight and regaining weight over and over and over. Not only does this yo-yo pattern of losing and gaining do a number on your metabolism and your waistline, it usually leads to feelings of failure and depression. Armed with just a few lifestyle tips, you can stop this crazy ride and be well on your way to permanent weight loss.

Get REAL with yourself. You’re overweight and you not only want to lose weight, you need to lose weight. If you cannot lose weight on your own, join a program, find leadership, follow the plan, and understand that being honest with yourself is the most powerful weight loss tool you have!

Set reasonable goals and be patient. Losing 20-30 pounds in a month is not only unrealistic, it’s unhealthy. No matter how much you want to lose, set a goal of 1-2 pounds per week on average.

Don’t skip meals to trim calories. You need to eat! Skipping meals to cut calories eventually backfires by slowing your metabolism down and creating uncontrollable cravings. Plan to eat three meals per day, and allow yourself 1-2 low-calorie healthy snacks. Need help? Talk to a Registered Dietitian. It's okay to use a natural supplement to help you cut calories, like Calorie Cutter from Curb Your Cravings.

Stop rewarding yourself with food. Had a hard working day and feel you deserve the pizza? Teach yourself to disconnect your emotions from your eating. Need a reward? Look for non-food related ways to deal with your emotions.

Examine your emotions. Most overweight people have some element of emotional eating as part of their struggle. It’s not a matter of what you’re eating; it may be what’s eating you. Journal your feelings, talk it out with a friend and, if need be, reach out for counseling.

Track your progress from day one. Being accountable is important. Write down what you’re eating, your measurements, and your weekly progress. By tracking your stats you will see your weekly progress in front of you and, as a result, inspire and motivate yourself.

Find an activity you enjoy – and do it! You have to move to burn calories and lose those inches. You do not have to spend hours in the gym everyday. Find a way to get in at least 30 minutes of a fun movement-filled exercise 5-7 days per week. Even 15 minutes twice a day will do it!

Read labels and understand portions. Read every label and understand how many calories and how much fat is in each serving you’re eating, as well as how big a serving is. For example, a serving of pasta really is only ½ a cup!

Beware of beverages. Your daily trip to the coffee shop for that tasty, creamy drink may be packing an extra 500 calories and 25grams of fat on to your hips! Instead of juices, sodas, punches, and fancy coffees and instead go for low-calorie sippers instead.

Find support NOW. Yo-yo dieters very often fall off their diet plan because they do not have support to make it through the physical and emotional hurdles. Find a friend, mentor, or diet buddy to talk to when you need that extra boost of motivation.

Losing weight and improving your health is not a race. Day by day and step by step you can lose weight, lose inches, lose cravings – and gain the control and confidence you deserve.