Healthy Living from Curb Your Cravings

Five Simple Strategies for Weight Loss

2008-08-22T06:00:00.001-04:00

There are so many diet plans out there that it’s enough to drive you over the edge. If you’ve tried some of them—and failed—it may through no fault of your own. That’s because most fad diets come with too many complicated concepts and strict rules about what you can and cannot eat. With all the confusion about what really works, it’s no wonder that most people become frustrated and simply give up.

Ready for a change? While there’s no sure-fire, rule-driven diet plan to lose weight that works as a one-size-fits-all formula for everyone, there are a few simple strategies that can work for every body of every age, size and shape. And here they are…

Break the Fast. If you think the way to become a skinny Minnie is to skip breakfast, you’re wrong. In fact, nothing could be farther from the truth. When you don’t break the fast from the night before the body thinks that it’s going into starvation mode, so it prepares by storing up more fat instead of burning it for fuel. To avoid this, you should try to eat breakfast within 45 minutes after getting up each morning.

Drink More Water. This is an important strategy. If you did nothing else to shed extra pounds but drink more water throughout the day you would still lose weight. That may sound hard to believe, but it’s true! Your body needs to be hydrated in order for your metabolism to function properly. So, try to drink about 1/2 ounce of water for every pound that you weigh every day.

Keep the Food Coming. Huh? Doesn’t dieting mean that you’re supposed to be eating less? Not necessarily. In fact, the way to keep your metabolism in high gear and burn fat is to keep up the supply of calories need to do the job. You can do this by eating 5-6 smaller meals throughout the day instead of the traditional ‘three square.’ Make sure that each meal contains a balanced variety of lean protein, healthy fats, and carbohydrates.

Understand the Rule of Three About Carbs. Carbohydrates are good for you and necessary to maintain energy, a healthy metabolism, and to keep your blood sugar in balance. However, if the carb of choice wasn’t 1) grown in the ground, 2) plucked from a vine, or 3) harvested from nature, pass on it. That means skip refined carbs, such as pastries, white bread, pastas, etc.

Lifting Weights = Weight Loss. Which burns more calories, muscle or fat? The answer is muscle. That means that building more muscle will help your body to burn more calories. You don’t need an expensive membership at a gym or health club either to get into weight training. Simply practicing lifts with any object that has weight to it will do the trick.

Lose Weight, Live Better with a New Way of Thinking

2008-08-21T06:00:00.002-04:00

If you’re struggling to lose weight as part of your quest for healthy living, equipping yourself with a diet plan and a tape measurer isn’t necessarily the only route to go. While adhering to a balanced diet and an exercise regimen are certainly important to remain healthy and physically fit, putting these actions into practice may require a total lifestyle change. Perhaps the most important tool you may have at your disposal to effect this change is actually your brain.

Some people find change to be something to dread. We often fear career changes, for instance, or relocating to another city. Why? Maybe it’s a fear of the unknown, or we simply don’t like upheaval from our regular routines. After all, taking the path most traveled is safe and secure, right? However, we cannot expect to gain real results if we don’t take the risk on the path toward change. And change cannot happen on the tangible level if we don’t change our way of thinking too.

But, let’s back up a minute…even well worn paths were once new. That is, they too were tried and tested, revisited, and developed over time and remain supported by current thought. Consider the words of Henry David Thoreau, the 19th century essayist who wrote, “As a single footstep will not make a path on the earth, so a single thought will not make a pathway in your mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kinds of thoughts we wish to dominate our lives.”

Those words are just as fitting today as they were in Henry’s day. Real change won’t happen if you simply wish for it, but can if you believe that it will. In short, be—or think--what you want to become. When you practice life-changing thoughts that support your goals and that validate their becoming a reality, then you’ve effected change. This is a process, mind you, that must take place on an ongoing basis until such thoughts become the natural way of thinking for you.

Your mission today is to keep in mind at least one positive thought about how you see your life beginning to change and the benefit that comes with it. Then repeat this step tomorrow, and the day after that, and for as many days as it takes to make positive change a reality for you.

And here’s something else to ponder while on the path to positive change that Mr. Thoreau also penned for us: “If one advances confidently in the direction of one's dreams, and endeavors to live the life which one has imagined, one will meet with a success unexpected in common hours.”

Healthy Living Starts from Within

2008-08-20T06:00:00.001-04:00

Our true state of health cannot simply be measured in statistics or numbers. Still, as human beings, we seek to assess our health using some kind of formula to calculate how much we measure up to our peers—or by how far we miss the mark. To that end, we constantly find ways to quantify and evaluate what we eat, how often we exercise, how much temptation we have strength to avoid. In the end, though, this process leads us to fact-finding protocols to compute how our weight and body shape compares to that of other people, and not necessarily what the right ingredients are for us as individuals. As a result, our focus is taken away from practicing a mindful approach to healthy living and is placed with complying with social pressure instead.

How can we change this pattern? Well, the first step might be to throw away your bathroom scale.

Each of us, believe it or not, already possesses all the equipment necessary to measure our success at achieving a healthy lifestyle. When we feel energetic and buoyant, then we know we’re in the right zone, regardless of how much we weigh or what dress size we wear. When we can move, bend and walk without interference from pain or immobility, then we can be sure that our joints are in sync with our movements, just as they’re supposed to be. Likewise, when we feel good about ourselves, we’re able to keep moving forward as our minds also exist in a place of well-being.

If we look at healthy living from this framework rather than from a quantitative point of view, we can begin to see that real whole-health adds up to a lot more than any number of pounds, inches, or how many low-fat recipes we can collect in a lifetime. Rather, our guidelines for looking and feeling good can be based on our innate system of monitoring instead—and none of it has anything to do with the numbers on a scale. When we choose to listen to the signals that our own bodies give us over measurements that only serve to make comparisons, we can truly walk the path to healthy living.

Some key points to remember as you start each day on this path…

- People are like snowflakes; no two are alike. Diversity is a blessing. So are your natural curves.

- Satisfy what your body truly craves—a hunger for whole, nourishing foods and freedom of movement.

- Stop counting calories. Instead, make your caloric intake count.

Lose Weight by Putting Mushrooms on the Menu

2008-08-19T06:00:00.004-04:00

It may have been trendy to replace a burger with a grilled Portabella ‘steak’ before, but now science backs up the benefits of doing so as part of a successful weight loss program. New research out of John Hopkins Weight Management Center indicates that replacing what are known as high-energy-density foods, such as lean meat, with low-density substitutes, like mushrooms, can help you lose weight.

This simple weight loss strategy was fueled by the results of a preliminary study that compared the caloric and fat intake of beef or mushroom-based meals given to participants over a two-week period. Each group consumed either lunches made with beef or mushrooms for a week, and then switched to the opposite menu. Measurements after the study period showed that both groups felt satisfied with both the meat and vegetable-based versions of their meals. However, eating the mushroom meals resulted in an average of 420 less calories and 30 less grams of fat per day. Even better, the participants didn’t feel cheated on taste or substance when they ate the mushroom dishes and weren’t inclined to snack or eat more at a later meal to make up for the lack of meat.

The fact that mushrooms are low in fat and calories isn’t exactly new news, but this study does add meat to previous findings. For instance, research has shown that going for a four-ounce grilled Portabella mushroom instead of a four-ounce grilled hamburger adds up to saving a lot more than the cost of meals. After one year, this diet also saves about 18,000 calories and 3,000 grams of fat. To put that into perspective, that equates to 30 sticks of butter, or more than five pounds of body weight per year.

Mushrooms can do a lot more for your body than help trim your waistline; they’re packed with nutrition too. In fact, mushrooms are the only fresh food that delivers enough vitamin D to help your body produce 100% of this nutrient after only five minutes of exposure to the sun. Mushrooms are also an abundant source of selenium, as well as riboflavin, niacin and pantothenic acid, members of the vitamin B family that are needed to help break down fats and carbohydrates. They’re also a good source of dietary fiber.

How to Cook the Other White ‘Meat’

Wondering how you can please your palate with Portobello ‘shrooms? They’re actually quite versatile and easy to prepare. In fact, they can be grilled, oven roasted or sautéed.

Grilled Portobello Mushrooms
Brush each mushroom on both sides with extra-virgin olive oil. Season with salt and pepper to taste. Grill for 5 to 6 minutes on each side, or until tender.

Oven Roasted Portobello Mushrooms
Brush each mushroom cap with extra-virgin olive oil. Place on a baking sheet with the caps facing up. Roast in a pre-heated 425 degree Fahrenheit oven for 15-20 minutes.

Sautéed Portobello Mushrooms
Add a small amount of olive oil to a sautée pan and heat over medium-high heat. Add the mushrooms (whole or sliced, your choice) and sautée until tender, about 5 to 6 minutes. If you wish, sliced onions, peppers or other vegetables may be cooked with the mushrooms at the same time. Remove from heat and season with salt and pepper, herbs, or spices, as desired.

Take Your Diet to Lunch

2008-08-18T13:41:00.001-04:00

Most of us spend a considerable amount of time planning what’s for dinner. We might even put an effort into assembling the ingredients needed to make a healthy and satisfying breakfast the next morning before flying out the door to get to work on time. Unfortunately, lunch is usually given the least amount of thought and preparation during the week. In fact, it may often be dictated by the offerings on the collection of take-out menus at the office. Worse yet, there may be a tendency to grab something convenient from the vending machine or your ‘snack stash’ drawer (uh-oh) and eat that at your desk. Does this sound familiar?

It doesn’t have to be this way, though. With a few simple tips for planning ahead, you can start looking forward to lunch making a comeback, starting today.

Better the second time around. A great lunch can be made from leftovers from the night before. For instance, a piece of leftover grilled chicken can be blended in a food processor with a chuck of red onion or sliced scallions, a handful of raisins, a few chunks of apple, and a bit of low-fat mayo for a fantastic chicken salad. Got leftover steak instead? Cut the meat into strips and toss with some fresh greens and a low-fat dressing for a dressed-up salad.

Let us eat lettuce. Instead of reaching for carb-heavy breads or rolls, make a sandwich wrap with crisp romaine lettuce. Fill ‘em with just about anything you might place in a regular tortilla wrap. Be creative!

Lunch around the world. Keep a variety of salad and wrap fixings on hand at work so that you can create a different exotic lunch for each day of the week. Monday could be Greek style, Tuesday Mexican, Wednesday Thai, etc.

Stuff it. Stuff tomatoes or peppers with low-fat croutons and cheese, bake, and reheat the following day at work for lunch.

Soup on the go. Create ‘instant’ soups and stews in the microwave from a variety of shredded veggies, cooked rice or pasta, canned beans in a based of vegetable stock or chicken broth.

Okay, but what if you don’t have access to a refrigerator or microwave at work? Don’t worry…here’s some ideas for brown-bagging your lunch that won’t require either:

- String-cheese and grapes
- Cucumber slices
- Low-fat peanut butter and an apple
- Zucchini sticks
- Cream cheese and fruit spread on whole grain bread
- Hummus wrapped in a pita
- Carrot sticks and broccoli florets and low-fat dip
- Bean dip spread on toasted pita rounds

Dinner Wrapped Up: Low-fat Delicious Sandwich Wrap Recipes

2008-08-15T06:00:00.001-04:00

What a perfect way to wrap up the long week and welcome the weekend—with wonderful wraps!

Wraps are versatile, low in fat, simple to prepare, fun to eat and simply delicious. They’re also the prefect solution to the ‘what’s for dinner?’ question that plagues your Friday night and begs answering without a take-out menu.

Need some ideas? You’re in the right place. Here are three recipe suggestions that are bound to get your taste buds singing and earn the chef a round of kudos. Incidentally, wrap fillings can be made ahead of time, saving you even more time in the kitchen by the time the weekend rolls around.

Teriyaki Chicken Wraps
Serves 4

1 cup low-sodium soy sauce
1/4 cup rice wine
1/4 cup rice vinegar
1/8 cup brown sugar
1 tablespoon freshly grated ginger
4 skinless, boneless chicken breasts
3/4 cup fat-free, whipped cream cheese
3 tablespoons minced, sweet onion
4 large flour tortillas
4 large lettuce leaves (such as romaine)

1. Combine the soy sauce, rice wine, vinegar, sugar and ginger in a large plastic back with a zip lock.
2. Add the chicken to the bag and seal. Allow the chicken marinate for at least 30 minutes, but no longer than 4 hours.
3. Preheat your grill to medium-high heat.
4. Grill the chicken about 4-6 minutes on each side, or until juices run clear when the meat is pierced.
5. Place the chicken on a cutting board or plate. Allow to cool for 5 minutes and then cut into strips.
6. Combine the cream cheese and onion in a small bowl.
7. Divide the cream cheese mixture among each tortilla, spreading the mixture out from the center of each.
8. Place a few chicken strips on top of each tortilla and then top with the lettuce.
9. Roll each tortilla into a tube, finishing with the seam side down.
10. Cut each wrap on the diagonal and serve.

Smoked Turkey & Roasted Pepper Wraps with Cream Cheese and Capers
Serves 4

1/2 cup low-fat whipped cream cheese
1 teaspoon capers
4 large flour tortillas
3/4 pound sliced smoked turkey breast
1 large roasted red bell pepper, sliced into 4 strips (from a jar is fine)
4 leaves of romaine lettuce, torn

1. Combine the cream cheese and capers in a small bowl. Season with ground black pepper, if you wish (but do not add salt).
2. Divide and spread the cream cheese mixture on each tortilla.
3. Divide the turkey among the tortillas.
4. Add a slice of roasted red peppers on top of each tortilla. Then add the shredded to each.
5. Roll each tortilla into a tube, finishing with the seam side down.
6. Cut the wraps in half on the diagonal and serve.

Apple and Walnut Chicken Salad Wraps
Serves 4

1/2 cup dry white wine
¼ cup low-fat chicken broth
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
4 cups mixed salad greens, or washed spinach
1/4 cup chopped walnuts, toasted
4 large flour tortillas

1. Combine the wine, lemon juice and thyme in a Dutch oven or large saucepan.
2. Add the chicken breasts and chicken broth. Bring to a boil. Then reduce the heat to low.
3. Let the chicken simmer for 8-10 minutes. Remove from the heat and allow the chicken cool in the saucepan until cool enough to handle.
4. Combine the sour cream, chopped apples, diced celery, red onion and toasted walnuts.
5. Remove the chicken from the stock and cut or shred it into small pieces.
6. Add the chicken to the sour cream mixture and blend. Season to taste with salt and pepper, if you wish.
4. Divide the chicken among the tortillas. Top with the salad greens.
5. Roll each tortilla into a tube, finishing with the seam side down.
6. Cut the wraps in half on the diagonal and serve.

Tasty and Smart Diet Trade Offs

2008-08-14T06:00:00.001-04:00

It’s a given that something has to give when you’re dieting. Goodbye to loads of sugar, carbs and saturated fats. But, flavor and satisfaction do not have to be on the list of things to avoid. In fact, you can lighten your load by making smart substitutions and still keep your taste buds happy.

Here’s a rundown of common foods that can be lightened up or traded for something else:

Calorie Saving Cocoa
Who doesn’t love the rich, creamy flavor and goodness of a cup of cocoa? But, when you prepare a mug from the powdered mix you buy in the supermarket, it can add up to a whopping 250 calories—before even adding the low-fat milk! Try this variation instead:

Gently heat 8 ounces of low-fat (or non-fat) milk with a whole cinnamon stick. Then pour the hot milk (without the cinnamon stick) into a cup. Add one tablespoon of unsweetened cocoa powder, a dash of vanilla extract, and stir until blended.

Wrap it Up
Substitute whole leaves of romaine lettuce for bread next time you make a sandwich and you can shave off 150 or more calories from your lunch. The crunch of the lettuce provides extra munch value too, helping you to feel more satisfied.

Beans for Beef
Leave the chuck in the freezer use ground chickpeas or lentils in your favorite ground beef recipes instead. The beans have about the same calories as beef per ounce, but a LOT less fat.

Tastier Toast
We all love the buttery goodness of toast in the morning, don’t we? Add some jam and we’re really cookin’! But, there’s a lot of calories, fat and extra sugar lying on that bread. Instead, try spreading a tiny amount of honey on your toast. A little goes a long way and adds so much flavor!

Move Over Mayo
Sometimes, a sandwich simply needs something moist between the layers. But, instead of mayonnaise, try spreading a thin layer of non-fat cream cheese.

Tweak the Tuna
When it comes to tuna, always buy the kind that’s packed in water instead of oil. In addition, instead of mixing tuna salad with mayo, combine it with a little lemon juice and chopped onion. You’ll have great tasting tuna salad that’s a few hundred calories lighter.

Swap the Soda
Instead of popping a can of fizz, go for flavored water instead.

Put the Freeze on Ice Cream
Put your ice cream scoop to work on some frozen yogurt instead.

No Cheese, Please
Try pizza sans the cheese and loaded up with roasted veggies instead. One average slice equates to about 250 calories and only 2 grams of fat compared to 450 calories and 13.5 grams of fat.

Wild Turkey
Sometimes, ya’ just gotta have a burger. Make yours from ground turkey and you’ve got half the fat of the ground beef version.

Smart Snack Stash
Pass on the potato chips and scoop up a handful of pistachio nuts instead. They’re flavorful, crunchy and they satisfy the craving for salt, but without all the fat and calories of chips.

No time to exercise? Take a pill instead.

2008-08-13T06:00:00.003-04:00

We’ve got instant energy in a bottle, so why not exercise in a pill? Believe it or not, scientists are working on it. So far, the only bodies to benefit from the no-exercise pill belong to mice. But, the drug is currently being tested in humans as a therapy to help prevent complications of heart bypass surgery. Scientists hope that someday, the same drug may help people to gain the benefits of exercise without even breaking into a sweat.

The exercise-in-a-pill drug is composed of two compounds known as GW1516 and AICAR. Using mice as models, researchers have discovered that the compound GW1516 significantly boosts endurance in mice that were accustomed to exercising on a daily basis. In fact, given this substance, the little critters could run an average of 68% faster and 70% farther than their sedentary cousins. Oddly, sedentary mice treated to this chemical cocktail did not experience the same result. In fact, it had no effect at all.

AICAR, on the other hand, improved endurance in mice that didn’t care to shake a leg much. At the end of the experiment, these sedentary little guys ran 23% longer and a whopping 44% faster than they could prior to receiving the AICAR treatment. And, they did so without stepping up on time spent on the wheel. Apparently, the drug promotes the same benefits as aerobic exercise by mimicking the same chemical response.

Of course, it’s not yet clear if the same results can be extrapolated from mouse to man. And, if it is possible, the exercise-in-a-pill may be a long time coming before taking up residence in our medicine cabinets. But, why sit around and wait at all?

The good news is that there are safe, natural and effective formulas available to help you lose weight without starving yourself or running through a maze. And they’re available right now from our Diet and Energy Center.

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Diary to Double Your Weight Loss

2008-08-12T06:00:00.001-04:00

There’s some exciting news that appears in the American Journal of Preventive Medicine this month: Dieters who keep a diary to track what they eat every day lose twice as much weight as those who don’t.

Actually, this isn’t a new idea. Fitness trainers, nutritionists and weight loss specialists have promoted pushing the almighty pen for years. However, this published report may be the last word on whether or not this dieting strategy really works.

The study, sponsored by the National Heart, Lung, and Blood Institute, involved four clinical research centers and is one of the largest weight loss studies ever conducted. The study subjects—more than 1,600 in number—weighed an average of 212 pounds at the start of the project. The objective for the participants was to lose a minimum of nine pounds within six months by cutting back at least 500 calories per day and engaging in moderate exercise for an average of 180 minutes per week. Of course, they were also asked to keep a daily food diary. Some did, some didn’t.

Did the study subjects reach their goals? Indeed, and some even surpassed them. Almost 70% lost at least nine pounds within the given timeframe and two-thirds of the entire group lost enough weight to have a significant positive impact on their health, such as improved blood pressure, reduced joint pain and less risk of developing diabetes. What’s even more remarkable is that those study subjects who jotted down their dietary habits in a diary at least six days a week lost an average of 18 pounds—twice the amount than those who neglected to keep a diary at all.

Aside from being a self-monitoring system to keep an eye on what and how much you eat on a daily basis, a dieting diary can also help to identify emotional or physical triggers to the urge to splurge. To that end, it’s a good idea to keep a diary or journal that provides enough space for you to make notes on how you are feeling at the time you eat a meal. This is especially important when it comes to snacks. Within just a few day a pattern may emerge from which you can learn a lot about yourself.

Another benefit to keeping a food diary is to help keep you motivated. After all, we’re all our own worst critics, aren’t we? If you have to answer to yourself, you’ll think twice about reaching for unhealthy food choices if you have to write them down to look at later. Somehow, the words ‘chocolate chip cookies’ seem to spring off the page, especially when you realize that you ate a handful right after balancing your checkbook.

If writing about your emotional feelings isn’t a particularly favorite thing for you to do, then try this: Assign a number to the mood that went with the food. For instance, you could rate your emotional state at breakfast on a scale of 1-5, with 1 being exuberantly excited to start a new day and 5 to indicate that you’d much rather be back in bed. You can make your own definitions, of course, but you get the idea.

It’s also a good idea to note how hungry you were at the start of each meal. Again, the number rating system comes in handy for this purpose. The number 1 could mean that you were only mildly hungry while 5 could suggest feeling famished.

Some final suggestions: Make room at the end of each day to note any physical activities in which you partook and also any reflections on the day that you may have. Remember, you’re not writing the Great American Novel here. For that matter, your diary is for your eyes only. So, keep it honest and keep it up. Before you know it, you’ll have lost twice the weight you thought you could in a given time, just like the folks in the weight loss study.

Weight Loss Tips for the Most Popular Month to Eat Out

2008-08-11T06:00:00.001-04:00

Did you know that the month of August is the most popular month for dining out? While this may be a boon to restaurateurs, the National Restaurant Association has compiled some other interesting tidbits of information that give real weight to what this means for you. Aside from paying for the privilege of having someone else prepare your meal and clean up after you, you may also pay a price in the form of excess calories and less nutrition. So, before you head out on the highway for that hamburger special, think about whether or not you can really afford it.

For example, according to a study conducted by the University of Texas, women consume an average of 250 more calories when dining out that they normally would having dinner at home. Maybe it’s the anticipation of receiving the bill that makes us feel like we have to eat everything on our plates. Maybe it’s simply the choices we make when ordering. Maybe it’s both.

Then there’s the nutritional downfall. Most of us think of dining out as a treat—and it is. But, the inherent problem with that kind of thinking is that a treat should equate to something we either wouldn’t prepare at home due to its complexity, or because it’s just plain too darn rich and fattening. So, rather than scan the lighter side of the menu, our eyes get big over ogling the ‘good stuff.’ Unfortunately, according to a St. Louis University study, those of us who consistently go for the ‘good stuff’ usually end up consuming 25% fewer fruits and vegetables.

So, should you just stay at home avoid the dining out versus dieting quandary altogether? Nah. You can have your cake and eat it too…if you follow these simple suggestions:

- Begin with a bountiful salad. If you can get through most of it before diving into the main course, you’ll consume an average of 100 less calories than you would skipping on the greens.

- Speaking of the salad…ask that the dressing be brought to the table on the side instead of drizzled on the salad for you. That way, you can control how much dressing to use. Remember, it’s the salad dressing that often hides the most calories in an entire meal.

- Substitute high fat and calorie side dishes (like French fries or creamed corn, for example) with a steamed vegetable. You might have to pay a small price for this substitution, but it’s small potatoes when you consider that you can save yourself from 300 or more calories.

- Here’s a novel idea: Ask your server to place half of your entrée in a take-out container before bringing your plate to the table. You’ll be spared from overeating and you’ll gain something to have for lunch the following day.

Are You Conditioned to Lose at Weight Loss?

2008-08-08T06:00:00.001-04:00

You might recall from your 7th grade science class the lessons learned from Ivan Pavlov. If that name sounds familiar, then you’ve probably heard of the term, “Pavlov’s dogs.’ That’s because Pavlov worked with a bunch of pooches to study the canine digestive system. Soon, the scientist noticed that the dogs began to salivate in anticipation of being fed, even before the food itself was visible.

Now, if you have any experience in obedience training with dogs (kids and spouses don’t count, in this scenario), then you know that an intelligent dog will learn to associate a sound, hand signal or gesture with a specific event fairly quickly, if the timing of each are choreographed correctly and consistently. So, our good friend Ivan hit on the idea that he could train the dogs to drool at the presentation of another event other than food. Ergo, he introduced the bell in his experiments, at the sound of which the dogs salivated, just as they did when expecting to be fed. This may not sound very remarkable, but it lead to the development of the theory behind ‘Pavlov’s dogs,’ or, as it’s better known in psychology circles, ‘classical conditioning.’

What can you learn from Pavlov’s dogs? You may be affected by classical conditioning yourself. That is, you may have learned to associate an event, action, or emotion with food. You may not actually drool (hopefully), but your brain is sending the message to make you run to the fridge or cookie jar based on past experience--i.e., conditioning.

So, what rings your bell? Giving some thought to what may set off unhealthy snacking and eating habits might help you to recondition your brain to respond differently. For instance, going for a walk, calling up a friend, or brewing a cup of relaxing tea is a better way to cope with the triggers that, left unchecked, can sabotage your weight loss plan.

Cut Back Fossil Fuel Usage by Eating Less Junk Food

2008-08-07T06:00:00.001-04:00

Concerned about the environment? Worried about the future impact from global warming? Is filling up the gas tank of your car putting a hefty dent in your budget?

If you can answer ‘yes’ to any of the above questions, then there’s something you can do about these concerns. You won’t have to lick envelopes, protest on the lawn of the White House, or petition to save whales either. Rather, you can simply eat less junk food and meat. How can this help? Well, according to some brainstorming currently underway at Cornell University, wielding your power as a consumer can reduce the amount of fossil fuels used in the transportation in the US food industry by a whopping 50%.

The Cornell researchers, who authored the study titled, ‘Reducing Energy Inputs in the US Food System,’ subsequently published in the journal Human Ecology, point out that production, packaging, and distribution of processed foods and animal products translates to higher fuel costs. The researchers also put forth a challenge to American consumers: Simply reducing the demand for processed foods would significantly cut back on the amount of energy expended on bringing these products to the market. If you doubt this, then here’s some food for thought: Processed foods travel an average of nearly 1,500 miles on US highways before reaching their retail destination.

The authors of this study also stress the far-reaching impact of exercising your influence as a consumer that not only benefits the environment, but also your health. For instance, by choosing to buy locally grown food, there is more emphasis on natural, organic farming methods. This equates to even more reduced energy consumption, fewer pesticides entering the environment, and increased energy efficiency due to the use of crop rotations and other organic growing methods.

It seems pretty clear that by going green—in more ways than one—you might be able to keep more of the green stuff in your pocket. Besides, eating less meat and more fresh (and local) produce is certainly better for your waistline, as well as your overall health.

And junk food? Who needs it when you can save the planet? (Try not to think about it too much.)

Here’s Your Wake up Call: Just Smell the Coffee

2008-08-06T06:00:00.001-04:00

How many of you can’t seem to find your footing in the morning without first inhaling some fresh coffee? Simply staring down into a cup of steaming hot java seems to kick-start your motor, doesn’t it? Well, it turns out that the latter may be closer to the truth and that it’s not even necessary to take a sip to rev up your engine. In fact, all you need do is bask in the aroma.

Coffee, in moderation, can be good for you.* However, recent research indicates that the benefits from the bean may outweigh potential risks associated with caffeine consumption in most people. For instance, studies have shown that coffee is loaded with quinines, a class of antioxidants that seem to increase insulin sensitivity, thereby reducing the risk of developing diabetes type II. Several studies indicate that coffee drinkers have an 80% reduced risk of developing Parkinson’s disease and a 20% less chance of developing colon cancer. Coffee is even helpful for stopping a migraine in its tracks, to help control asthma, and may even help to prevent dental cavities.

While caffeine plays a role in these health-giving perks, it’s not the only compound coffee has going for it. A cup o’ Joe also packs a healthy dose of the antioxidants chlorogenic acid and tocopherols (a form of vitamin E), as well as magnesium. But, what really has the scientific community buzzing right now is the effects of trigonelline, the constituent that lends the dark liquid its bitter taste and unique aroma.

As a group of international researchers have just discovered, breathing in the vapors from a cup of coffee (or just hanging out in the kitchen as the pot brews) triggers activity from at least a dozen genes in your brain, in addition to impacting protein metabolism. That’s pretty big news, especially when you consider that all of that goes on before even raising the coffee cup up to your own mug to drink.

So what does it all mean, you may ask? Well, aside from helping your brain waves speed up in the morning to a level that constituents being awake and alert, the mere smell of coffee also incites a riot of antioxidant action to help protect nerve cells from damage from oxidative stress.

Maybe that’s why we tell people who need to get on the stick to ‘wake up and smell the coffee.’ Hmm.

* For most people, moderate consumption of coffee equates to two to four cups per day, but no more than six cups per day (which sounds like a LOT to me!). The health benefits from coffee appear to decrease after that amount.

Are Couch Potatoes Born or Made?

2008-08-05T06:00:00.000-04:00

What drives a propensity for holding down the couch with your derriere? Does it stem from plain laziness, or could an inborn trait to purposely avoid physical activity be involved? (Never thought about it, did you?)

All of us need the (hopefully) occasional self-therapy session with an afternoon of chick flicks and a little something (hopefully) light to nibble. But, if you find yourself hopelessly lacking the motivation, or even practicing consistent avoidance to get up and get your booty in gear, the reason might be in your jeans…er, that is, your genes.

Actually, let’s reverse the question for the point of illustration: Is the inclination to be physically active learned or inherited? Researchers at the University of North Carolina think that they’ve found the answer—in about 23 different genetic locations. Together, these genes conduct a dance known as epistasis, which influences the brain to either send impulses that inspire the body to get moving, or to hear a different drummer altogether—the one that yearns to tap the buttons on the remote. Which track the brain takes determines how active a lifestyle you would normally lead without outside intervention. In short, you can be born a couch potato.

Now, before you call up mom or dad and berate them for passing on slacker genes to you, consider the value of learning this information and how it may empower rather than defeat you. For one thing, you can stop blaming yourself for not absolutely relishing time spent on a treadmill, or for lacking the ability to get choked up about crunches. Better yet, you can stop comparing yourself to your gym buddies, who all just happen to be stellar athletes (or just look like it). There. Your quality of life has improved already.

The next step toward taming the tendency to choose couch crashing over healthier activities is to over-ride the genetic blueprint that holds you back. Your brain is a powerful instrument, which only you can fine tune to deliver the desire to get—and keep—moving on a regular basis. How?We have some suggestions…

- Create a Wall of Honor that commemorates the days of the week that you went to the gym for a workout, stretched over a Pilates ball at home, or simply took the dog for a stroll. What the heck…keep a supply of gold stars on hand and stick ‘em to ya’.

- Write some appropriate affirmations that will help to keep you motivated to stay active. Then recite them—often.

- Keep a journal of your activities and log how you felt—before and after—completing them.

- Work out a reward system. For example, a daily 30-minute walk earns an hour of television—on the couch, no less.

How to Cheat on Your Diet

2008-08-04T06:00:00.002-04:00

You know what they say: Variety is the spice of life. So, even though you and your diet may have been intimately engaged in a longstanding relationship, sometimes ya’ just gotta stray to keep it interesting at home. Of course, while you’re off on a pantry raid, you don’t want to get caught—not caught cheating, but caught being stuck with a few extra pounds than when you started stepping out.

But, first, some rules apply...

Be Discrete

The art of cheating on your diet doesn’t mean a license to partake in a three-day free-for-all. Mindfully escaping the dieting doldrums means exercising sound judgment when it comes to giving yourself permission to wander off to enjoy something deliciously naughty but reasonable. Making a date for an evening out once or twice a week for dinner, drinks and a decadent dessert is reasonable; gorging your gullet with an entire box of cookies in one solo sitting is not.

Practice Safe Slacking

Why take a chance on unwanted weight gain? Resist the temptation to stray from your regular routine and end up overindulging just because it’s what you thought you needed to feel satisfied. In other words, just because you have a roving eye for chocolate cake doesn’t mean you have to have it, unless it’s what you truly desire. Sometimes a flirtation is just that and shouldn’t go any further. For that matter, put your lips together and blow the whistle on all the flashy stuff on the pastry cart if that’s not your style. Maybe it’s plain frozen yogurt that really makes you go wild after all.

Keep Your Affairs in Order

Jot down the dish(s) that appealed to you most while you were out on the town. That way, you can get a pretty good idea of what types of food turn you on when you’re loose so you can repeat the experience at home. It makes it easier to balance the scales when it comes to moderation if you have a little black cookbook to refer to later.

Remember Where You Came From

When the last of the gooey chocolate glaze has been licked clean from your lips, it’s time to call it an adventure and back to home base. Otherwise, you might be in danger of becoming so lost in your revelry that you might be tempted to roam even further from your regular routine. After all, home is where the heart is. It’s also where you keep your bathroom scale.

Trying to Lose Weight? Go Bananas!

2008-08-01T06:00:00.001-04:00

Are you going bananas trying to lose weight? Stop, peel and eat ‘em instead to shed those stubborn pounds.

Bananas are full of fiber begin with, which can help to curb your appetite simply because you feel full for quite awhile after eating one. But, reach for the bunch while they’re still slightly on the green side and you’ve got a weight loss secret weapon on your side known as resistant starch. This fiber is so-named because it’s indigestible and ferments in your large intestine. This results in the formation of butyrates, which inhibit lipid oxidation. In other words, they prevent carbohydrates from being stored as fat. Instead, butyrates encourage the body to burn accumulated fat at an accelerated rate. In fact, a recent University of Colorado study found that making your daily carb intake at least 5% resistant starch can increase fat your burning capacity by 30%--for the rest of the day.

Bananas are one of the best sources of resistance starch, although it’s also found in beans and whole grains. However, bananas offer additional benefits in addition to boosting fat burning, including heart-healthy nutrients such as vitamin C, potassium and B-6. Bananas are also a rich source of protein and vitamin A.

Studies have also shown that eating a banana may help those struggling with their weight due to work-related stress, which can trigger food cravings and unhealthy snacking. According to Austrian researchers, this kind of urge to splurge can be avoided by improving blood sugar levels throughout the day. Bananas contain three simple sugars--sucrose, fructose and glucose.

Bananas can even help to improve your mood. That’s because they also contain tryptophan, a protein involved in the manufacture of serotonin, one of the ‘feel good’ hormones produced in the brain that brings about a state of relaxation. However, the potassium content in the fruit promotes increased alertness at the same time.

As you can see, a banana is the perfect food. Perhaps the old adage ‘an apple a day keeps the doctor away’ should be revamped to ‘a banana today makes weight loss A-OK.’

Is Your Diet Soda Making You Fat?

2008-07-31T06:00:00.001-04:00

How many times have you washed down a cheeseburger and fries with a diet soda? Seems a little silly, doesn’t it? Not to mention pointless, if reducing calories is your goal. But, there’s another side to diet soda that can undermine your dieting efforts—it could be contributing to stubborn weight gain.

Regular soda, as you probably know, is loaded with sugar. The sweetener of the manufacturer’s choice is usually high fructose corn syrup--in an amount equivalent to nine teaspoons of sugar in a typical 12-ounce can. Whoa. Enough said.

Diet sodas, on the other hand, contain artificial sweeteners, which may be low or free of sugar, but carry certain risks all their own, like the as-of-yet unknown long-term effects of introducing chlorine molecules into the body. Diet sodas also contain caffeine, sodium and phosphoric acid, all of which can compromise your health. Phosphoric acid depletes your calcium levels and makes your internal pH too acidic, while high levels of caffeine consumption can promote a variety of problems, including anxiety, insomnia, chronic fatigue and hormonal imbalance.

But, here’s some news about diet soda that really pops: Researchers have found that drinking diet soda can actually contribute to weight gain. There are two main reasons for this, the first being the temptation to think that by saving 150 calories by drinking diet soda, then we can afford to indulge in a sweet reward to go with it. The second reason is due to confused taste buds. That is, artificially sweetened diet soda triggers the taste buds to signal the brain to prepare the body for a glucose fix, but fails to deliver one. This scenario is what gives rise to sugar cravings and addiction.

A recent study involving 1,500 participants conducted at the University of Texas found that obesity was associated with soda drinkers overall. No surprise there. However, they also found a correlation between diet soda consumption and an even higher risk for obesity. In fact, for every can of diet soda chugged down each day, the risk for obesity increased by a whopping 41%. Whoa. Enough said again.

Here’s Your Diet Soda Alternative

What if you could ditch the diet soda without sacrificing taste, or even letting that refreshing fizz go down the drain? What if that sparkling soda alternative were as healthy as pure water…even more so? Sound too good to be true?

It isn’t. Cyclotrim is the first weight loss formula that turns your everyday bottle of water into a powerful fat burning, metabolism-boosting weight loss drink. Cyclotrim contains zero calories, zero carbs and zero fat, but does contain 100% of your daily recommended allowance of vitamins C, B-6, B-12 and chromium. Just drop a tablet into some water and you’ve got a fizzy and fun way to help your body metabolize and burn fat efficiently. Whoa. Way to go!

Lose Weight and Gain Better Health with Green Tea

2008-07-30T06:00:00.003-04:00

In the west, the U.S. is second only to Great Britain in tea consumption, brewing more than 2.2 billion gallons each year--enough to fill more than 160,000 swimming pools. But, tea offers more benefits than being a soothing beverage to be served at social gatherings, or to ward off the chill of a winter's night. There is mounting evidence to suggest that drinking tea may also reduce the risks of developing cardiovascular disease and many forms of cancer. In addition, green tea is an effective and easy way to help you lose weight.

Different Cups of Tea

The three most common types of tea manufactured are green tea, black tea (often labeled as pekoe or orange pekoe), and oolong tea. The difference between them lies in how the leaves are processed. Black tea is by far the most popular, comprising 77% of the world's tea production, and is the result of allowing the leaves to ferment before drying. Oolong tea production involves partial fermentation, while green tea is not fermented at all.

Tea leaves are an abundant source of flavonoids (sometimes called bioflavonoids), a group of compounds with antioxidant properties that lend many plants their color. Of specific interest are the flavonoids catechins and flavonols which prevent the synthesis of peroxides and free radicals, agents that can invade cell membranes and damage genetic material. Certain chemicals found in the molecular structure of these beneficial flavonoids, collectively known as phenolic groups, bind with peroxides and free radicals to annul their ability to cause damage.

The fermentation process activates the oxidation of catechins to convert them into the secondary flavonoids theraflavin and thearubigin, also highly oxidant and responsible for the rich color and flavor of black and oolong teas. Green tea, on the other hand, is manufactured without fermentation and the original catechin structure is preserved. The most significant catechin present in tea, epigallocatechin gallate (EGCG) is much more abundant in green tea, with a single cup yielding from 40 to 90 milligrams.

British researchers recently published the results of two studies in the American Journal of Clinical Nutrition, which reported that green tea increases fat and carbohydrate oxidation when combined with just 30 minutes of moderate exercise each day.

New Life from an Old Tradition

Tea drinking is an ancient custom with origins in 2737 BC China. Reputedly, the Emperor Shen Nung, known as the great "divine healer," first sampled tea after a gust of wind carried a few stray leaves of the Camellia sinensis plant to an open pot of boiling water. Today, approximately 3,000 varieties of tea are made from this single plant, at least 300 in China alone. Perhaps that's why the old Chinese proverb relates, "Better to be deprived of food for three days, than tea for one."

Being Smart About Food Choices Can Actually Make You Smarter

2008-07-29T06:00:00.001-04:00

Believe it or not, scientists have figured out a way to increase the intelligence of gerbils by simply feeding them the right stuff. The hope is that scientists can extrapolate the same results to human beings. “Quite frankly,” says Gerald Weissmann, MD, Editor-in-Chief of The FASEB Journal that published this new finding, “this can't happen soon enough as every environmentalist, advocate of evolution, and war opponent will attest." Hopefully, evidence of this accomplishment will be apparent in such global matters in the future and make dissection of human gray matter unnecessary to prove it. The gerbils should have been so lucky.

Nevertheless, the basic idea is to improve or even restore cognitive ability by increasing the intake of foods that stimulate brain synapse activity. This isn’t a new idea, of course. That’s why herbs like ginkgo biloba have been in the news for at least three decades, and why those of us who are becoming a bit forgetful are advised to play math and word games and puzzles on a regular basis. But, it does seem that this group of researchers may have hit on the right combination of the right stuff to feed the big bean.

Wondering what was on the menu? The gerbils were given a chemical cocktail that contained various combinations of uridine monophosphate (from beets), choline (found in eggs) and docosahexaenoic acid or DHA (obtained from fish oils). Previous research clearly demonstrates that these three substances are necessary for optimal brain functioning. So, a mere four weeks after the supplementation began, changes in cognitive ability were measured.

And the gerbils performed. Suddenly, they were able to steer around complex mazes like Mario Andretti on a racetrack. Of course, being scientists, the researchers were compelled to look for biological evidence of increased intelligence, so they went right to the source—the brains. There, they found various biomarkers indicating a marked increase in brain synapse activity and intelligence.

What are you feeding your noodle? If you’re worried that you may not be getting enough of the right stuff for your brain, you can still make the smart decision to supplement these and other nutrients to help your mind stay sharp and focused. Stop by our Healthy Aging section to learn how today!

Thoughts of Gloom = Diet Doom

2008-07-28T06:00:00.000-04:00

What’s more depressing than watching the news on television? How about the fact that doing so makes you want to escape by stuffing your face with food?

That’s the latest news from the Journal of Consumer Research, which published the results of a joint study conducted between Arizona State University and Erasmus University Rotterdam, the Netherlands. The authors of the study give us something rather morbid to chew on: Watching death-related drama on television, witnessing tragic events on the news, or even contemplating our own demise, spurs the appetite and compels us to consume more food. As a chronic fan of CSI-type television shows, I find this revelation more gruesome than anything that can be seen on cable.

Still, the study must have been interesting for the participants, half of whom were asked to write an essay on how they feel about the fact that they’re going to die someday. The other half, or the control group, were charged with the jolly task of writing an essay on a painful medical procedure. Now, in my mind, I find the latter topic just as morose as the first, if not more so. But, it turns out that the group who gave serious thought to their eventual leave of this plane of existence, couldn’t wait to chow down on the cookies the researchers sneakily made available. Even when lacking cookies as bait, other study subjects checked off items on grocery lists as though they looked forward to shopping with abandon in the future—sort of a culinary ‘bucket list,’ if you will.

The researchers also drew the conclusion that those study subjects that suffered from low self-esteem were much more likely to cave in to cravings after pondering death. In particular, considering their own mortality seemed to trigger a need to escape from what the researchers coined as ‘heightened self-awareness’ by gravitating toward over consumption overall, whether it be in the form of eating more or simply overspending on food.

What have we learned from this study? Be happy. Don’t think about dying; live for the moment instead. Go ahead and set your remote for your favorite CSI show…just snap a lock on the fridge first. Simple.

Another interesting observation (and I think that’s all it can be called) that came out of this study was the effect of a little mirror trick on the part of the researchers. They observed that whenever a mirror was positioned in front of a study participant, that person had far less desire to consume anything. Hmm. I suppose that if I could see myself greedily gobbling up potato chips or some other crispy, comfort food, that I wouldn’t be able to stand to watch either.

I have to wonder, though…does the tendency to over-consume apply to avid readers of murder mysteries too? After all, reading a good murder mystery can be just as riveting and jarring as watching the same kind of events unfold on television, fiction or not. I guess we’ll have to wait for someone to come up with the idea (and funding) to put these readers through a study of their own.

Lose Weight by Having a Good Laugh

2008-07-25T06:00:00.001-04:00

They say that laughter is the best medicine. There must be something to it because studies have shown that as little as 20 seconds of deep belly laughing equates to about three minutes of working out on a rowing machine in terms of the physical fitness benefits. And here’s a funny thing that enthusiasts of Hasya yoga, or Laughter Yoga, have known for a long time: Laughing it up—a lot—can lighten your load in more ways than one.

Developed by the Indian physician, Madan Kataria, Laughter Yoga subscribes to the belief that laughter has specific benefits for the body that are nothing to laugh at, which include:

Increased circulation.
Muscle toning.
Improved immunity.
Stress reduction.
Better digestion.
Strengthening of the heart and lungs.

But, how does one initiate a Laughter Yoga session when there doesn’t seem to be anything funny going on? Like all systems of yoga, warm-up exercises are in order, and many of them begin with a chant.

“Ho-ho and Ha-ha,” are the sounds emitted from students participating in a Laughter Yoga class offered by the University of Michigan Health System. There’s plenty of animation accompanying these chants too, as students parade around the room clapping their hands and moving their feet to the rhythm.

The next 30 or so minutes are spent stretching and practicing breathing exercises, intermingled with laughing out loud. But, it’s when specific laughter exercises are rolled out that things really begin to rip. The following is a sample of Laughter Yoga exercises designed to tickle your funny bone and target your physical and emotional hot spots. (By the way, kids, we encourage you to try this at home.)

Greeting Laughter Exercise. Put both hands together and then attempt to shake hands with other members of your group.

Milk Shake Laughter Exercise. Pretend to be holding a glass in each hand and then proceed to pour imaginary milk from one glass to the other, gleefully chanting, “Aeee” with each transfer of the milk shake.

Hearty Laughter Exercise. This exercise calls for you to raise your arms high in the air and, with your head tilted back slightly, laugh like you mean it.

Isn’t it funny that we need to learn how to laugh in the first place? For something so intrinsic, you would think it would be a skill easily performed on call, even lacking an episode of the Three Stooges. But, the truth is, we must become chuckle-challenged as we grow older since children laugh an average of 400 times a day, while adults typically chuckle a mere 15 times a day.

There’s another old adage that must have been taken from the secret knowledge of kids: Laugh and the whole world laughs with you. Laughter is indeed contagious. Feel free to infect as many other human beings as you can.

How to Lower Your Cholesterol Naturally

2008-07-24T06:00:00.001-04:00

Believe it or not, cholesterol is good for you—at least to a point. Without it, your body wouldn’t be able to manufacture vitamin D, some types of hormones, or bile acid to digest your food. However, the body requires far less cholesterol than typically comes packaged in a fast food burger and fries to accomplish these tasks. In fact, too much cholesterol can clog your plumbing—literally.

The arteries function as little lifelines to deliver blood and oxygen to vital organs, such as the heart. When a high level of cholesterol is present, the circulatory system has to carry it through these routes along with blood and oxygen. If you think of this task as being burdened by trying to push small clumps of wax through a network of tiny tunnels, then it’s easy to see how trouble develops. Sometimes, the cholesterol can’t complete the journey and gets stuck. Cholesterol deposits form and less blood circulates because artery passageways become blocked.

The ABCs of Understanding Cholesterol Numbers

There are different kinds of cholesterol, but they all travel through the body on vehicles known as lipoproteins. High-density lipoprotein (HDL) is known as the ‘good’ kind of cholesterol because they taxi more harmful forms of cholesterol out of the arteries and blood and back to the liver.

The ‘bad’ kind of cholesterol is low-density lipoprotein (LDL), so labeled since this is the stuff most responsible for forming cholesterol plaque.

Then there are triglycerides. These are a type of fat that are stored in the body as the result of taking in more calories than can be used.

When your doctor checks your cholesterol, however, he or she is actually looking at different number sets to get a complete cholesterol picture. For women, total cholesterol should be 200 mg/dL or less, with LDL cholesterol being 100 mg/dL or less and HDL cholesterol of 55 mg/dL or less.

Aside from managing your weight through a healthy diet and regular exercise, there are several natural agents that may help to lower your cholesterol numbers, as well as reduce your risk of heart disease.

For example, policosanol is a natural substance obtained from sugar cane that deters the lipid peroxidation of polyunsaturated fatty acids, which has the sweet effect of lowering total cholesterol. Policosanol also stimulates the production of a special protein that helps to remove LDL cholesterol from the blood.

The extracts of grape seed and artichoke leaf also demonstrate cholesterol-lowering properties due to the presence of proanthocyanidins and cynarin, respectively. Forget about trying to pronounce these chemical helpers and just remember what they do instead—they increase bile production to remove excess cholesterol from the body and lower LDL cholesterol levels.

How you can put these natural substances to work for you? We’ve made it easy for you. Our Cholesterol Support is a patented formula of vitamins, minerals, and all-natural herbs that are guaranteed to lower your cholesterol levels without the unwanted side effects of prescription medication. And you guessed it-- Cholesterol Support contains policosanol and the extracts of grape seed and artichoke leaf, as well as other heart-healthy herbs. But, that’s not all…with Cholesterol Support, you’ll also get your daily-recommended allowance of essential nutrients, such as niacin, vitamin b-6, folic acid, vitamin b-12, and chromium.

Start loving your heart by lowering your cholesterol the natural, healthy way. Get Cholesterol Support today!

Lose Weight without Leaving the House

2008-07-23T06:00:00.001-04:00

There are a lot of reasons why you might not be terribly keen about hitting the gym. For one thing, there’s a financial consideration when it comes to sign-up registration fees and ongoing monthly membership dues. For another, the location of the gym may not be convenient for you—and with the price of gas these days, driving those extra miles might be another financial strain. And let’s face it: Some gyms simply don’t provide an atmosphere where you can feel comfortable in a dowdy sweat suit instead of being hermetically sealed into work out garb fashioned out of a few inches of spandex. Who needs that?

Fortunately, your house or apartment provides the perfect environment to get a great work out in, no matter how you’re dressed. And you certainly can’t beat the location, can you? Your own home also has all the fitness equipment you’ll ever need, although you may not realize it. In fact, your home has everything that a professional gym or health club has to offer to help you to lose weight without getting out of your slippers or opening the front door. Better yet, it’s free!

Let’s take a tour of your abode right now so you can get started losing weight at home today!

Got canned soup? Even rinsed out milk containers or soda bottles can become effective weights when filled with water. Take a look around your pantry or recycling bin to see what’s available.

Define your deltoids in a doorway. Say goodbye to ‘mother arms’ (sorry, mom) when you tone up the deltoid muscles of your upper under arms. Just stand in any doorway with your arms at your sides. Then, with palms facing out, brace against each side of the doorway and push. Hold for a few seconds, release, and repeat.

Step up to stairway push-ups. For this exercise, it won’t be necessary to get down on the floor like you do when performing traditional push-ups. While standing at the foot of the stairs, reach forward and position your hands on the step that will allow you to push off while keeping your elbows shoulder height.

Bring up the rear with a chair. Stand in front of a chair or stool and take turns with each leg by standing on one foot while ‘stepping’ on the chair with the other. Believe it or not, you’ll feel the ‘burn’ in your butt in a matter of minutes with this simple exercise.

Burn calories by cleaning house. Domestic duties and household chores are a great way to keep your home and your figure fit at the same time. Here’s a rundown on the average number of calories you can burn in an hour per activity:

Mopping/sweeping: 220
Painting: 135
Scrubbing floors by hand: 400
Vacuuming: 175
Washing dishes: 120
Washing windows: 250

Get SMART: How to Stay Motivated to Lose Weight

2008-07-22T06:00:00.001-04:00

Raise your hand if any of the following has ever applied to you:

The exercise equipment you were so excited about purchasing from that infomercial arrived with fanfare, only to be banished to the basement or garage six months later in its original packaging. Later still, it became a high-ticket item for your annual yard sale.

You promised yourself that you’d start a weight loss and exercise program at the start of the New Year, but life kept getting in the way and by the time swimsuit season rolled around you weighed more than before.

You swore off of fast food forever…except for Saturday night take-out delivery, during weekday lunch hours that are reduced to 15 minutes through no fault of your own and, of course, ‘special occasions,’ like whenever you’re feeling down, tired, irritable, or the that the price of your favorite fruits and vegetables is a gastronomic injustice.

Okay. You can put your hands down now. Chances are most of us would have arms flailing over our heads having lived through at least one of the above scenarios. So, know that you’re not alone. But, you can also take comfort knowing that you can prevent backpedaling on your weight loss goals by learning to walk your talk in small steps. To that end, the very first step is to become SMART about setting goals.

SMART is an acronym that stands for ‘Specific, Measurable, Attainable, Reward and Timely.’ It’s a tool to help you make realistic goals that can be accomplished in a reasonable manner and timeframe. Here’s how you can put the steps in SMART to work for you…

Step One: Specific. Committing yourself to a specific goal is much more likely to result in success than a vague one. For instance, compare these two goal-setting statements: “Lose some weight” or “Exercise three times a week.”

Step Two: Measurable. How will you measure your progress? Some sample methods might be a displaying a wall chart, keeping a diet journal, or simply asking yourself how you feel once a week on a score of 1-10. By determining how your expectations can be measured, each small achievement will help you stay on track toward your specific goal.

Step Three: Attainable. This goes hand-in-hand with Step Two. When you track your progress over a period of time and acknowledge that your final destination is a process, then your specific goal no longer seems out of reach.

Step Four: Realistic. If you honestly believe that your specific goal can be achieved because you’re willing (and able) to do the work to get there, then you’ll know that your goal is realistic.

Step Five: Timely. You specific goal should be governed by a defined timeline in which to accomplish it. That way, you can replace “Lose 10 pounds someday” with “Lose 10 pounds by September 1st.”

Follow these tips for weight loss and you'll be on your way to shedding the pounds and keeping them off--the smart way.

How to Whittle Your Waist While You Work

2008-07-21T06:00:00.001-04:00

According to researchers at the University of Cincinnati, worksite-based weight loss programs benefit both sides of the time clock. For employees, the benefit is obvious—more activity equates to reduced stress and, hopefully, the shedding of a few pounds. The ROI (return on investment) for employers is a bit subtler: increased productivity and fewer sick days.

Looking at the big picture, however, employer-sponsored weight loss programs have the potential to have a far-reaching and long-lasting impact on public health overall. Specifically, such programs can reshape the way people think about fitness in general, and help to address America’s current epidemic—obesity.

It’s not hard to imagine how working out at work can affect the individual. After all, most adults of working age in the US spend at least half of their waking hours at work. But, without intervention, sitting at a desk from 9 to 5 can easily result in the dreaded secretary spread. In fact, according to a survey conducted by CareerBuilder.com, almost 50% of those polled admitted that their desk jobs rewarded them with extra pounds, with about 28% weighing in 10 or more pounds heavier than when they started.

How can you lighten your load when you go to work each day? We have some sure-fire suggestions for you try…

Don’t stand for sitting down all day. Or, rather, stand up for part of the day. Workstations designed so that you can adjust their height allow you to stand while working at your desk. The cost? Less than $400.

Invest in a headset for your phone. That way, you can make and receive your phone calls while walking around your office or on your way to the water cooler. Those little steps can quickly add up and help to burn more calories.

Don’t eat lunch at your desk. Gosh…how many of us are guilty of this? Actually, according to the American Dietetic Association, about 75% of us are, at least a few times a week. So, resist the urge to give 110% to your job by working through lunch, which can lead to mindless munching, often on the wrong foods. Instead, take your lunch to the cafeteria (the social networking is good for you too), or outside to a nearby park.

Be underhanded about your handedness. Huh? What we mean is, keep the less-than-dietetic snacks (and we all have a stash) in a drawer on the left side of your desk if you’re right-handed, and fresh fruit or other healthy choice on the right side. Researchers have discovered that we’ll usually lean toward the direction of our handedness to reach for a snack whenever hunger strikes.

Drink green tea at work. Studies have shown that green tea helps to burn calories. In fact, people who partake of the beverage daily lose an average of 2.4 more pounds per year than those who don’t.

Plug in the air freshener. Are you ready for this? Studies have shown that people exposed to sweet scents, such as vanilla, cinnamon, or apple, when they are hungry, lose an average of 30 pounds within six months! While you might think that food-like scents might stimulate the appetite, they actually suppress it.

Trying to Lose Weight? Make Time for Breakfast!

2008-07-18T06:00:00.003-04:00

There’s an old adage that says that if you want to lose weight then you have to eat. It appears to be true, especially when it comes to the most important meal of the day—breakfast.

There’s a good reason this meal is so-named. It means to ‘break the fast’ from the night before. If you skip breakfast, your blood sugar levels stay low and your metabolism remains at rest. If you’re trying to lose weight, this isn’t what you want. What you do want to do is to kick your metabolism into gear to burn more calories and store less fat from the caloric intake that follows later in the day.

Another self-defeating consequence to skipping breakfast—you’re much more likely to be compelled to reach for something sweet to snack on mid-morning (like the last stale donut at the coffee station at work), or eat more than you should at lunch or dinner.

Still not convinced? Recent research indicates that eating a healthy breakfast every day may reduce your risk for obesity and developing diabetes by as much as 35-50%.

So, here’s the bottom line: While you may have previously thought that skipping breakfast meant you could button your jeans in the morning, armed with this new information—and our helpful tips on eating a satisfying breakfast—you may soon be able to glide into a smaller pair in the first place.

What’s for Breakfast?

Hands down, whole grain cereal tops the list when it comes to breakfast foods. It’s not only convenient and fast, but it’s also nutritious. Studies have shown that women who regularly eat cereal for breakfast weigh an average of nine pounds less than women who don’t. In addition, the results of a Harvard study suggests that people who eat whole grain cereal for breakfast each day experience a 20% reduced risk of dying from heart disease and are 17% less likely to succumb to any cause for several years. That’s food for thought, anyway.

When choosing a breakfast cereal, look for those that list bran or whole grain as the very first ingredient. This breakfast-in-a-box should also contain a minimum of 2 grams of dietary fiber per serving.

You can’t live on cereal alone…

Okay, so you don’t care to nibble in dry nuggets every morning. Need some other ideas? Try oatmeal with fresh fruit, low-fat peanut butter on whole grain toast, or a fruit and yogurt smoothie from the blender.

No time is no excuse.

If you’re in a hurry in the morning (and who isn’t?), then make up something the night before to grab on your way out the door. Simple breakfast-on-the-go ideas include boxed raisins, a container of yogurt, fresh fruit (i.e., an apple or banana), granola, or even cheese and crackers.

In the mood to cook?

Good for you! It’s perfectly possible to have a hearty breakfast and still lose weight too. The trick is to try to get one food from at least two food groups in the mix, one of them being protein since it takes longer to digest, provides needed energy, and will help you feel full longer.

Breakfast Metabolism Booster Burger

1 egg
1 slice Canadian bacon
1 slice white American cheese
1 whole-grain English muffin or bagel

Fry the egg in a non-stick skillet prepared with a shot of vegetable oil cooking spray, turning once. Right after turning, place the Canadian bacon and cheese on top of the egg. Continue to cook on low just until the cheese melts. Place the egg mixture on the muffin or bagel. (Hint: To prevent yolk from running down your chin as you eat, poke the egg gently after turning to allow the yolk to run free and set.)

Burrito Breakfast Scramble

1/2 teaspoon trans fat-free margarine
1 egg
1 tablespoon diced peppers
1 tablespoon diced tomato, strained of seeds and liquid
1 whole-grain tortilla

Combine the egg with a little water or milk and scramble on a small bowl; set aside. Heat the margarine in a non-stick skillet until melted. Add the peppers and cook until softened, stirring often to prevent scorching. Add the egg mixture and tomatoes. Cook, stirring often to move everything around the pan and scramble the egg. When the egg has completely cooked, pile the mixture on top of a tortilla. Roll up the tortilla, grab your fork, and dig in.

The Three Big Fat Thin Foods

2008-07-17T06:00:00.001-04:00

Are you hoping we’re going to say pizza, French fries and chocolate cake? Sorry, no deal. It’s just an unfortunate fact of life that foods like those are high in fat and calories and definitely not on the menu for those seeking to lose weight.

However, there are three super foods—well, some are food components, really—that can help you to lose weight naturally and more easily if you incorporate them into your diet. Interested? Good. Read on.

The number one addition that should be part of every weight loss program is calcium. In fact, you may have already heard that drinking milk and eating low-fat dairy foods can help you to lose weight. That’s because calcium plays a little trick on a chemical found in the vitamin D family that results in increasing the metabolism of dietary fat and suppressing the storage of fat as body fat. That’s a neat trick, indeed, but calcium has another one—it helps to increase your core temperature. This action equates to burning more calories with less effort!

Eat more fiber to lose more weight. This may sound like a contradiction since fiber is the portion of plant-based foods that pass through our intestines without being digested or providing any nutritional benefit. So, where’s the beef in the claim that fiber can help promote weight loss? It lies in the fact that fiber makes us feel fuller sooner and longer, as well as in the value of transporting fat and cholesterol out of the body quickly so that less of it is absorbed. That’s not a bad trick either, eh?

Boost your metabolism with beans. You may have heard the expression that beans are good for your heart; the more you eat, the more you…lose weight? That’s because most varieties of legumes are high in protein and fiber that builds muscle, regulates digestion and promotes the burning of fat. For instance, recent research has shown that when soy consumption is increased, more pounds are shed. That’s because soy has an action on regulatory hormones and receptors in the brain that signal the body to speed up metabolism. Studies have also shown that soy may decrease serum cholesterol and glucose levels, decreasing the risk of heart disease and diabetes. (One caveat, however: soy can have a negative effect on those with thyroid disorders and should be avoided by these individuals unless supervised by a health care practitioner.) Other good choices of beans include kidney beans, lentils, chickpeas, limas, navy beans and pinto beans. However, avoid refried beans and baked beans, which are high in fat and sugar, respectively.

5 Reasons You May Not be Able to Lose Weight

2008-07-16T06:00:00.001-04:00

If you consistently load up on sugary drinks (including alcohol), fried foods and calorie-laden gooey confections, then weight gain is easy to understand. No doubt about it, in fact--you’ve earned those extra pounds. But, how on earth can those pounds cling to our hips and middles when we diligently watch what we eat and exercise faithfully? If this sounds like you, then there may be an underlying reason why you’re having so much trouble tipping the scale in your favor.

Are you getting enough Zzzs? There’s a good reason that retiring at a decent hour is referred to as beauty sleep. Studies have shown that a lack of sleep can promote weight gain due to a higher conversion of dietary fat to body fat. In addition, sleeping less can encourage you to crave more snacks while awake. (For more information, see our blog of June 18, 2008 titled, “Lack of Sleep Leads to Snack Attacks".) Ideally, you should strive to get eight hours of sleep each night.

Do you suffer from a medical condition? The most common reason for weight gain in women is a condition known as hypothyroidism. Hypothyroidism results when the thyroid fails to produce enough hormones necessary to effectively regulate many functions, including metabolism. See your health care practitioner if you are experiencing unexplained weight gain, accompanied with frequent headaches, fatigue, and intolerance to cold temperatures, as these are common symptoms of hypothyroidism.

Are you taking medications? Certain medications are known to promote weight gain, including antidepressants, antiseizure drugs, and medications prescribed to treat diabetes, high blood pressure and heartburn. Of course, this doesn’t mean you should stop taking your medication! If you suspect that a medication may be the cause of unexplained weight gain, consult your health care practitioner to explore other options and/or a plan of action to help counteract this side effect.

Are you stressed out? If you read yesterday’s blog, then you learned that a little hormone called ghrelin, also known as the hunger hormone, may be responsible for tricking your brain into thinking you’re hungry when you’re not. Researchers have recently discovered that levels of this hormone increase in response to stress. (For more information and for tips on how to manage your stress, scroll down a bit to see our blog of July 15, 2008 titled, “Is Stress Triggering Your Hunger Hormone?”)

Are you in the change of life? Ah…what a nice expression. Otherwise known as menopause, the change o’ life includes some benefits as well as some drawbacks, like hormonal changes that trigger food cravings and a slower metabolism. On the up side, declining levels of estrogen usually produces weight loss in the lower body, meaning shrinking hips and thighs are possible. However, estrogen loss also causes a shift in fat deposition from the lower body to the middle. That’s why we have another charming expression for an expanding middle typically associated with menopause—menopot. Nice, huh? The good news is that you can avoid this kind of weight gain by increasing your lean body mass through strength training and enriching your diet with more calcium and vitamin D, which will also help to reduce bone loss.

Now that you’re aware of some potential reasons that you might be gaining weight despite your best efforts to lose it, where do you go from here?

First, talk to your doctor if you suspect that a medical condition or medication may be responsible. In addition, take steps to develop stress-coping skills. And, no matter what, stick to your healthy diet and exercise program.

Finally, let us help. While we can’t send you to bed at a certain time, or turn back the clock, we can help you defy the affects of aging and help you get more restful sleep each night. Our Fem Support contains more than a dozen herbs and nutrients with proven ability to improve mood and reduce the impact of fluctuating hormones at any age. And, our Healthy Sleep Support formula is an all-natural, organic blend of herbs and minerals designed to help you relax and get the rest you need.

Is Stress Triggering Your Hunger Hormone?

2008-07-15T06:00:00.000-04:00

We all know that stress, albeit unavoidable at times, is bad for us. Chronic stress can lead to health problems as well as emotional issues, including depression and anxiety. To counteract, we sometimes respond by eating comfort foods, even though we’re not necessarily hungry. However, there may be a physiological reason for this behavior beyond simply hoping to nurse our battered selves into feeling better (at least temporarily). That reason may be due to the action of the hunger hormone, also known as ghrelin.

Ghrelin is produced in the gastrointestinal tract and pancreas whenever we’ve gone without food for too long. Its primary mission is to stimulate the brain to send the message that it’s time to eat. Naturally, once we submit to this command and take in some food, levels of this hormone begin to subside and our brain tells us that we’ve had enough. In fact, this is where the sensation of feeling full first stems from.

Unfortunately, enduring stress causes ghrelin levels to increase. Not only does this trigger the brain into thinking we need to eat more, but it also makes memory centers in the brain remember food better. In effect, increased production of the hunger hormone in response to stress can turn us into food junkies.

We know this due to a recent study on the effects of ghrelin, the findings of which were reported in New Scientist. The study researchers scanned the brains of a dozen subjects and then allowed them to enjoy breakfast. A few hours later, the study subjects were injected with ghrelin and their brains were scanned again, only this time, after showing them pictures of juicy hamburgers, pizza, and other enticing foods. Not only did the study subjects become hungry again, but certain brain areas also lit up like Christmas trees. As the article states, “Seeing pictures of pizza and other treats sparked activity in several brain regions involved in decision-making and anticipating a payoff.” In other words, their brains responded to food in the same way that an addictive personality might respond to the thought of receiving alcohol, cigarettes or drugs.

The next time someone tells you that they’re a junk food junky you can believe it. Only now you can tell them why (not that they’ll want to hear it). But, the question is, how can you prevent yourself from falling into the same trap?

The answer is to take steps to manage your stress. To that end, we have some suggestions to help you do just that.

Learn to delegate responsibility. Unless you operate under a written contract, there’s no reason why you can’t farm out certain tasks that can be completed by someone else whenever possible. This applies to your domestic life as well as your work environment.

Open up and say OM. Setting aside a few moments a day to meditate can do a lot to help you reduce stress and stay balanced. You don’t have to become a robe-clad philosophical guru to benefit from meditation either. There are scores of books, videos and audio tools available to help you learn the basics.

Get moving. Exercise in any amount naturally lowers stress levels as well as offering additional benefits, such as improved circulation and immunity. So get out there and do what you love, whether it’s hiking, cycling or just taking the dog for a walk around the block.

Get support from a natural supplement. The proprietary blend of all-natural botanicals and nutrients found in our Relaxation Support formula work together synergistically to help your mind and body relax--without drowsiness, drugs or dangerous side effects.

Take a Stand on Losing Weight

2008-07-14T06:00:00.001-04:00

I hope you’re sitting down. Wait…on second thought, you might want to spring to your feet, at least when you’ve finished reading this. Why? According to a new study on obesity, you stand a lot to lose by sitting too much. In fact, the act of sitting too long or too often may be contributing to the extra padding around your waistline.

Researchers at Iowa State discovered a few surprising facts about the differences between sitting and standing in terms of weight loss. During the course of the study, there was no significant difference in resting metabolic rates between the obese or lean participants in the study. This finding was unexpected since it has always been theorized that leaner people have higher metabolic rates. However, they also found that the overweight women in the study group had a tendency to sit for 2.5 more hours per day than their slimmer counterparts. The overweight group also demonstrated that they spent half as much time engaged in any physical activity as the trim group. As a result, the women in the obese group burned an average of 315 calories less than the lean group per day.

Aside from the effects of less activity in general, there’s another good reason to stand more and sit less. The researchers found that sitting for extended periods impairs the circulation of lipase, an enzyme that metabolizes fat and cholesterol independent of exercising. While standing, this enzyme kicks into high gear and absorbs fat into muscles. But, while sitting, the circulation of lipase is closed off and fat and cholesterol are instead redistributed into the blood stream and eventually stored as body fat.

We’re not talking about just a little fat being at stake either. During the study, blood samples were taken from the same person after eating the same foods, but they were taken at times when the study subject ate while either sitting or standing. Guess what? The blood samples taken while the food was consumed while standing were clear, but were visibly cloudy when munching took place while sitting.

There’s more…

In addition to deterring dietary fat from being converted into body fat, spending more time standing than sitting also helps to prevent diabetes due to improved utilization of glucose in the blood. In fact, several studies have shown that people who struggle with their weight and who sit a good deal have at least twice the risk of developing heart disease and diabetes.

Standing more also improves HDL levels—the ‘good’ kind of cholesterol. In fact, people who sit too much or too long typically experience a 22% decrease in HDL levels compared to those who don’t.

Need more to chew on? The simple act of standing over sitting can help you burn off 60 more calories an hour.

Here are a few tips on how to get a leg up on standing more and sitting less…

- Whenever possible, stand for an activity instead of sitting. You can watch the kids play or cheer on a sporting event while being on your feet as you can from a folding chair or park bench.

- Take frequent breaks at work to stretch your legs. Better yet, see if your boss would be willing to let you trade your desk chair for a treadmill, a trend that’s growing in popularity in many workplace environments today.

- Stand up while gabbing on the phone, or even while watching television.

- Walk rather than drive or taking public transportation whenever you can.

5 Reasons to Spear Broccoli

2008-07-10T06:00:00.001-04:00

Broccoli has an interesting family tree. In fact, the ancient Romans thought that the flower heads of this member of the cruciferous family physically resembled small trees. Hence, the crisp veggie was christened the name of broccoli, which translates from Latin to mean branch.

Broccoli history dates back even further though, since it was first cultivated from wild cabbage by the Etruscans, the ancient civilization of Italy and Corsica. Eight centuries later, the vegetable was introduced to England, where it earned the nickname of Italian asparagus.

Surprisingly, broccoli wasn’t generally familiar to the palates of Americans until the roaring 1920s, when the D'Arrigo Brothers Company began growing it on a commercial scale in San Jose, California. As an experiment, the brothers sent a shipment to Boston to be tested in northeastern markets. Soon, broccoli began to gain popularity and by 1925 the vegetable was all the rage.

Now that you can appreciate how far this green has traveled and how its far-reaching appeal became established, it’s time to learn some more facts about broccoli. Here are five excellent reasons to look forward to having Italian asparagus end up on the end of your fork…

1. Broccoli is an incredibly abundant source of many nutrients, some of which are difficult to obtain without supplementation. Broccoli is rich in vitamins B6, E, K, C, and A, as well as being an excellent source of folic acid, phosphorus, potassium, magnesium, and dietary fiber.

2. Broccoli is also a good source of carotenoids, powerful antioxidants that are associated with a reduced risk of developing cataracts.

3. Broccoli contains an organic chemical compound known as sulforaphane, which has been shown to inhibit the growth of cancer cells. In fact, research conducted at the Mount Sinai School of Medicine in New York show that this compound stops the growth of ovarian cancer cells and may also reduce the risk of breast cancer.

4. According to researchers at the Johns Hopkins University School of Medicine, broccoli checks the activity of helicobacter pylori, the bacteria responsible for peptic ulcers and stomach cancer. In addition, broccoli consumption has been linked to a reduced risk of gastrointestinal and bladder cancers.

5. Broccoli also contains components called indole-3-carbinol conjugates, a high intake of which has been associated with a reduced risk of prostate cancer.

For the diet and health conscious set (that’s us), broccoli has yet another benefit: it ranks low in the Glycemic Index with a GI score of only 15.

But, what if you agree with former President George Bush, who declared he hated broccoli since his mother made him eat it as a child and who banned the veggie from the White House menu altogether? Well, you could try one of the ‘designer foods’ that scientists have released for broccoli phobics, like a chocolate-broccoli drink mix. Or, how about some broccoli peanut butter, developed by a 7th grader?

If those options sound even less appetizing to you (and I’m sure they do), there’s an easier pill to swallow—Vita-Super.

Vita-Super is packed with water-soluble nutrients and vitamins, including the maximum recommended daily amounts of folic acid, vitamin D, B-6, B-12 and health-giving botanicals.

With Vita-Super as part of your daily regimen, you'll never have to wonder if you're getting all the natural nutrition your body needs!

Smart Snacking Made Simple

2008-07-09T06:00:00.004-04:00

Smart snacking is about more than satisfying hunger. Making wise choices while keeping nutrition, variety and balance in mind will go a long way to improve your overall health, increase your energy level and even help you to lose weight—and keep it off.

Smart snacking is about more than what foods to eat too. In fact, the smart part comes in when you snack consciously. That is, where, why and how you tuck these dietary contributions into your plan for healthy living. To that end, we have some advice for you.

Make snacks a part of your diet. Most people tend to think of snacks as extras apart from the whole diet. Instead, think of snacks that compliment your caloric and nutritional intake with variety, such as vegetables or fruits not normally consumed at meal times.

Know why you’re snacking. The reason should be to help stave off hunger and the urge to splurge on other not-so-smart snacks, not to compensate you when you’ve skipped a meal or because you’re stressed.

Draw a line between snacking and other activities. Resist snacking in front of the television, while you’re reading, paying bills, etc. Otherwise, it’s very easy to lose track of what you’re doing and eat more than you intended.

Snack only when you’re hungry. This should go without saying but, unfortunately, many of us tend to reach for food in response to boredom or frustration. In this case, go for a walk or call a friend instead.

Plan snacks ahead. Does the vending machine at work keep calling your name? Deter afternoon hunger and save your change by making up on-the-go snacks ahead of time. You might even want to keep a stash in your desk at work.

Now that we’ve gone over the how and when to snack, the question remains…what to snack on? Don’t worry. We’ve got you covered! Print out this list and you’ll never be without smart snack choices again--anytime, anywhere.

On-the-go snack ideas. These foods come in their own packaging and are ready to grab and go out the door with you: raisins, yogurt, string cheese, granola bars, soy milk, low-fat Jell-O, applesauce cups, fresh fruit, dried fruit, instant soup, pretzels.

Some like it hot. Try one of these quick snack ideas for the microwave: English muffins topped with tomato sauce and cheese; a baked potato topped with cheese or low-fat sour cream; low-fat bean dip or salsa served with baked tortilla chips; microwave popcorn.

How about something sweet? Graham crackers, pudding cups, frozen yogurt, cinnamon toast, fresh fruit, dried fruit, peanut butter on a rice cake or banana.

Trying to Lose Weight? Don’t Ditch the Salad Dressing

2008-07-07T12:21:00.002-04:00

Bare, naked salads might appeal to some of us, but I think the majority might argue that a plate full of plain greens would appeal more to a rabbit. But, there’s a very good reason why you shouldn’t hold the dressing when it comes to salads, aside from providing flavor. Dressing also provides something your body needs--fat.

Huh? “But, I’m trying to lose weight,” you say. “Why would I want to add fat to my salads?”

The answer is to help your body absorb the nutrients the salad greens and veggies offer, namely cartenoids. Cartenoids are fat-soluble nutrients that lend many fruits and vegetables the colors red, yellow and orange. They are also natural antioxidants that scavenge free radicals. When these healthful cartenoid-containing foods are consumed in an oil-based dressing, they become more ‘bioavailable,’ meaning that the body benefits more from their antioxidant action.

So, does this mean you should slather on the ranch or other creamy dressing? Nope. But, you should reach for salad dressings that are based on oils such as olive, sunflower, or avocado. And here’s the remarkable part: for the most benefit, the dressing should be the full fat version, not low-fat.

Of course, just as with anything else that crosses your lips, moderation is key. In fact, don’t pour on the dressing at all. Instead, serve it up on the side and just dip your fork into it before each bite of salad. That way, you’ll be getting full flavor and the full benefit of a healthy amount of fat to kick those cartenoids into high gear, but without overloading your total fat intake.

One more thing…

It’s okay to splurge a little on some salad goodies, like a slice or two of boiled egg, a dash of grated Parmesan cheese, or fresh fruit. However, skip the croutons and bacon bits.

Tips for Healthier Holiday Grilling

2008-07-04T06:00:00.001-04:00

It’s that time of year again—getting together with friends and family for a backyard barbeque to celebrate our nation’s independence. Just thinking about those juicy burgers, tender steaks and succulent chicken might make your mouth water, but the handful of carcinogenic chemicals that form in grilled foods should leave a different taste in your mouth. In fact, that tasty hunk of charred meat could increase your risk of diabetes, heart disease, Alzheimer’s disease and cancer.

Foods cooked quickly at high temperatures, such as grilled meats, results in the formation of chemicals called heterocyclic amines (HCAs). The National Cancer Institute has identified 17 HCAs, any one of which can be harmful. Cooking at high temperatures also rapidly removes water from the meat, which promotes the formation of advanced glycation enzymes (AGEs). Most AGEs are relatively harmless, but some increase inflammation and oxidative stress, a recipe for kidney disease, heart disease and diabetes.

Hazards lurk beyond the grill too. For instance, the fumes that waft through the air during the typical two-hour cooking session over hot coals may stimulate your appetite, but what your really inhaling equates to enough cancer-causing dioxins as smoking 220,000 cigarettes.

The toxic assault doesn’t end when the meat has finished cooking either. As fat drips down into the coals during cooking, it flares up, burns, and becomes re-deposited on the food and grill plate. This residue, known as polycyclic aromatic hydrocarbon, isn’t quite what you bargained for when planning the menu. And, if you neglect to clean the grill plate properly before lighting the grill again, these chemicals lie in wait for your next meal.

Now, before you toss out the charcoal and matches, you should know that there are some precautions you can take to reduce your exposure to such toxins. In fact, you can celebrate the Fourth of July with plenty of gusto and still be free of guilt from enjoying your favorite grilled foods.

Lean toward lean meats. Everyone loves chicken and it makes a healthier choice than burgers or steak. The same goes for grilled fish and veggies.

Ease up on the marinade. Skip the bottled stuff and use a simple marinade of lemon juice and herbed vinegar. The acids in these ingredients deter the transfer of AGEs to your food.

When is a grilled food not grilled? When its wrapped in aluminum foil pockets and tossed on the grill to steam. This is a safer and savory way to cook vegetables (including potatoes), chicken, fish and even fruit on the grill.

From all of us at Curb Your Cravings, best wishes for a safe and fun-filled Fourth of July for you and your family!

How often should you eat?

2008-07-02T06:00:00.002-04:00

Americans, in particular, are conditioned to eat three ‘squares’ every day. But, if you think about it, we actually force our bodies to store more calories as fat by doing this. That’s because our bodies go into starvation mode during the long periods between breakfast, lunch and dinner and are left short on fuel to boot. Can you say late afternoon crash, anyone?

What I really hear you saying is that you don’t have the time or inclination to eat smaller, micro-meals throughout the day. But, you can, and will, if you learn the tricks to doing it.

First, let’s review what micro-meals are not. A bag of salty potato chips or a candy bar might provide quick energy, but doesn’t make the grade in terms of nutrition or doing anything positive for your waistline. So, empty out the secret stash drawer from your work desk, or keep the cookie jar at home out of sight to avoid temptation.

What you do want to stock up on are easy-to-reach-for food choices to create a micro-meal that provides a balance of protein, carbohydrates and fat. The idea here is to eat smaller meals throughout the day to stave off hunger, increase your energy, and keep your insulin levels in balance.

Think small when it comes to snacks too. Need some ideas? Yogurt, baby carrots, raisins, fresh fruit, low-fat string cheese, boxes of milk or juice, and many other foods come in ready-to-eat and individually portioned containers. You can also plan ahead by making up small portions of foods to eat later, like small plastic bags filled with grapes, whole grain crackers, low-fat cereal or granola, etc.

So, how many meals should you eat each day? The answer is 5 to 6. Here’s a few sample daily menus to let you see just how simple and surprisingly realistic this is…

Day One

Breakfast

½ cup organic oatmeal, sweetened with 1 teaspoon of honey
1 apple
½ cup 2% or skim milk
1 cup coffee or tea

Snack #1

1 box of raisins

Lunch

1 cup minestrone soup
6 whole grain crackers
1 orange

Snack #2

Pita chips with hummus

Dinner

4 ounces baked or grilled skinless chicken
¾ cup steamed green beans
½ cup brown rice
4-ounce glass of wine

Day Two

Breakfast

1 hard-boiled egg (no pan to clean!)
1 slice whole grain bread, toasted
2 teaspoons jam or low-fat cream cheese
Slice of cantaloupe
1 cup of coffee or tea

Snack #1

Yogurt mixed with 1/2 cup low-fat granola

Lunch

Grilled chicken salad with low-fat dressing
1 small whole grain roll
Mineral water or unsweetened, iced tea with lemon

Snack #2

Baby carrots with low-fat dip
1/2 cup red grapes

Dinner

4 ounces of broiled fish
3/4 cup steamed broccoli
1/2 potato, baked
2 teaspoons unsalted, whipped butter
4-ounce glass of wine

Spice it up!

2008-06-30T06:00:00.000-04:00

Good news for curry lovers: Turmeric, the spice that gives many Asian dishes their punch, can do more than put a glow in your cheeks; it may also help you fight obesity-related risks, such as inflammation and diabetes type II.

Turmeric owes its antioxidant and anti-inflammatory properties (as well as its color) to curcumin. Curcumin, as researchers at Columbia University have recently discovered, lowers insulin resistance and inflammation triggered by carrying excess weight.

Here’s how it works…

Fat tissue contains immune cells known as macrophages, which manufacture and release inflammatory agents called cytokines. These cytokines spread to the organs, such as the heart, liver and pancreas, where they provoke an inflammatory response. As a result, the body becomes resistant to insulin and fails to utilize it properly. That’s how diabetes type II develops. The components found in turmeric, however, suppress cytokine expression. In short, it stops inflammation in its tracks.

Want to get some more of this health-giving spice in your diet? Try adding the following blend to grilled chicken, vegetables, couscous, soups and dips!

Homemade Curry Mix

2 tablespoons ground cumin
2 tablespoons ground coriander
2 teaspoons ground turmeric
1/2 teaspoon whole black peppercorns
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon mustard seeds
1/2 teaspoon ground ginger
1/4 teaspoon ground cayenne pepper

Place all ingredients in a blender or food processor and pulse until well blended into a fine powder. Store the mixture in a clean, glass jar with a lid and keep in a cool, dark place.

A Dozen Ways to Burn More Calories Each Day

2008-06-27T06:00:00.000-04:00

Maybe daily workouts at the gym aren’t for you. You find the treadmill boring (who doesn’t?). You’d be happy doing yoga, if you could only remember where you put that dang yoga mat. You can probably come up with a dozen more excuses not to get moving. Fortunately, we’ve thought up a dozen ways in which you can—without even putting much effort into it…

1. Go ahead…watch a few hours of TV on the couch. But, while you’re there, get in a few seated leg lifts and legs-up crunches (see the right sidebar for a ‘how-to’ for these exercises).

2. Whenever possible, walk, bike or roller blade to work instead of taking your car or public transportation.

3. Skip the coffee breaks while at work and energize with a quick stroll around the office building or grounds instead.

4. Take your dog for a walk instead of just letting him out the back door.

5. Pass the elevator doors in public buildings and dash for the stairs instead.

6. Practice good housekeeping. Believe it or not, mundane chores like vacuuming and sweeping floors burns calories, especially if you do it to music.

7. Park farther away than usual in parking lots so you’ll get in a few extra steps to the door.

8. Get down on your kid’s level. It’s a lot more fun participating in games than just watching them.

9. Lawn care is a great way to stay fit. Raking leaves, planting flowers or mowing the lawn burns extra calories.

10. Grab your spouse or a friend for an after dinner walk around the block.

11. Spice up your palate. Spicy foods help to raise your metabolic rate.

12. Reach for the cordless phone. That way, you can keep moving while chatting on the phone.

Are You Toxic?

2008-06-25T06:00:00.000-04:00

There may be more than a few extra pounds weighing you down right now. In fact, unless you live in a (organic) bubble, environmental toxins have likely found their way into your skin and vital organs from air pollution, unfiltered tap water, alcohol, cosmetics, household cleaners, building materials and processed foods, to name just a few.

You probably knew this already, right? Well, here’s something you probably didn’t know: your toxin load is directly related to the amount of stubborn fat you’re carrying.

What the heck do environmental toxins have to do with body fat? It’s fairly simple to understand. The body is smart—it recognizes toxins and takes action to keep them as far away from vital organs as possible to avoid damage and malfunctioning. It does this by sending toxins to specialized cells to store them, cells known as adipose--or plain old fatty tissue. This, my friends, is what we call stubborn fat. It’s ‘stubborn’ in the sense that your body wants to keep these poisons exactly where they are, and avoids metabolizing them. This means that the fatty tissue holding these toxins hostage remains on your belly, hips and thighs.

Sounds bleak, doesn’t it? Hold on, though, because there is good news. When you detoxify your body, your body is willing to release these toxins, allowing you to get rid of that stubborn body fat along with it. Not only can you enjoy feeling and looking slimmer, but you’ll also benefit from increased energy and better digestion.

Take the Plunge to Purge

Aside from reducing your exposure to environmental toxins and vowing to let in more of the stuff that’s good for you, here’s a few tips to help you rid your body of toxic buildup.

Exercise regularly. Exercise improves blood and oxygen flow and encourages the elimination of toxins.

Eat smart. Avoid processed foods and opt for all-natural foods that are high in fiber and low in fat.

Treat yourself to a spa day. Your skin is the largest organ of the human body. It’s also the gateway in which toxins enter and escape. It’s not necessary to spend a lot of money on an expensive European sauna either. A steamy bath or shower in your own bathroom will do just fine.

Get enough sleep. In fact, try to hit the sack by10 p.m. each night. Why? It’s because your gallbladder, another organ of elimination, operates at its peak between 10 p.m. and 2 a.m. to clear the toxic clutter from your system.

Filter your water. Then drink a ‘plenty.

Lose 2-4 pounds in the next 48 hours--guaranteed! You read that right. We’re so confident that our unique Colon365 Body Cleanse system can help you to achieve total digestive health and detoxify your body that we stand by our promise—we guarantee that you’ll be 100% satisfied with our product, or the purchase price is on us. Click here to start the internal cleansing process today!

Chicken and Coconut Curry

2008-06-23T06:00:00.002-04:00

Ah…variety is the spice of life, is it not? This innovative dish lives up to this philosophy without falling short of being deliciously simple and nutritious. Better yet, you won’t have to sacrifice your time or your waistline.

Chicken and Coconut Curry

Ingredients:
1 teaspoon ground cinnamon
1 teaspoon curry powder
8 chicken thighs (skinless)
1 14oz can coconut milk
1/2 ounce lime juice
2 teaspoon ground cardamom
3 teaspoon chili pepper - seeds and flakes
1 tablespoon ginger root
2 tablespoon vegetable oil
1 1/2 teaspoon black pepper
1/2 teaspoon ground cloves

Directions:
Heat oil in a skillet over medium-high heat. Add spices and stir for a few minutes. Mix in ginger, add the chicken and the coconut milk.
Add just enough water to barely cover the chicken pieces and bring to a boil. Reduce heat immediately and simmer, uncovered, for 40 minutes, stirring occasionally.

Before serving, give it a generous sprinkling of black pepper and a squeeze of lime.

Serve with basmati or brown rice.

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

Get the Skinny on Food Labels

2008-06-20T06:00:00.000-04:00

These days, unless an item is fresh off the vine or tree, just about everything you see in the supermarket comes with a ‘light’ or ‘something-free’ label attached to it. Some stores even dedicate a single isle or an entire section of the store to these products. But, what does it mean when a product’s label touts its contents as being fat or calorie-free? Does that mean it contains zero fat and calories?

Not quite. Here’s the low-down on how the US Food and Drug Administration (USFDA) defines certain terms that may be used on food labels:

Fat-Free
- The product has less than .5 grams of fat per serving.

Low-Fat
- The product has 3 grams of fat or less per serving.

Reduced or Less Fat
- The product has at least 25% less fat per serving than the regular version.

Light (or Lite)
- The product has fewer calories or half the fat of the regular version, and/or
- The sodium content of a low-calorie, low-fat food is 50 percent less than the non-light version, and/or
- The product contains light corn syrup instead of dark corn syrup

Calorie-Free
- The product has less than 5 calories per serving.

Low-Calorie
- The product has 40 calories or less per serving.

Reduced or Fewer Calories
- The product has at least 25& less calories per serving than the regular version.

There’s a little more to chew on when it comes to deciphering food labels. Keep in mind, for instance, that a product labeled low-fat can still be high in simple sugars. The opposite is true as well—a food labeled as being low in sugar can be high in saturated fat. So, aim for products that demonstrate a balance between fat, sugar, carbs and calories in favor over those that are high in one or another of these areas.

Lack of Sleep Leads to Snack Attacks

2008-06-18T06:00:00.003-04:00

The results of a new study presented at the 22nd Annual Meeting of the Associated Professional Sleep Societies in Baltimore (June 7-12, 2008) provide some food for thought for those in the habit of staying up for the late-late show—sleep loss can lead to weight gain.

The study involved 11 men and women who volunteered to spend a total of four weeks being observed in a sleep lab while being provided with unrestricted amounts of snack foods that could be consumed at any time. For two of the four-week periods, the study subjects were only allowed to sleep a maximum of 5.5 hours. For the other two weeks, they were permitted to snooze for a full 8.5 hours. In comparison to an average of 866-snack calories consumed daily during the 8.5-hour sleep session, the shorter 5.5-hour sleep period session spurred snacking splurges averaging 1,087 calories per day.

Need some help gettng enough ZZZs and keeping your hand out of the cookie jar? Dream8HRS™ Fall Asleep solution has been clinically formulated with natural botanicals and essential minerals proven to help soothe nerves, relax muscles and take away the tension of your stressful day so you can fall into a deep, comfortable sleep within minutes. Affordable, NON-addictive and 100% natural and available without prescription!

Are you moody? It could be what you had for lunch.

2008-06-16T14:29:00.001-04:00

We all know that food has a direct impact on our health. Too much saturated fat and calories going down the hatch can expand our waistlines as well as increase our risk for heart disease and diabetes. But, how can food affect mood?

The answer to that question comes in three words: dopamine, norepinephrine, and serotonin. All of these brain chemicals (technically known as neurotransmitters) influence your emotional state. In fact, that’s why these agents are known as the ‘feel good’ hormones. In short, you can elevate your mood and increase your energy by feeding your brain the right stuff.

Forget the low-carb fad...at least to a point. A certain amount of carbohydrates are needed by the body in order to produce enough fuel for energy. Carbohydrates also increase serotonin production, which produces a calming effect. Of course, eating a pound of pasta in one sitting is likely to produce an upset stomach and a nap, so exercise moderation.

Eat protein to rev up your brain. Protein increases production of dopamine and norepinephrine, which create a state of alertness and increased concentration and reaction time. So, some lean chicken or tuna at lunch means you’ll be ready to dance circles around your coworkers in the afternoon instead of desperately clinging to a cup of coffee in hopes of staying awake the rest of the day.

Of course, the food and mood connection is only temporary. The real secret to a balanced mood is a balanced brain, not just for a few hours after a meal but all the time. And, let’s face it--it can sometimes be difficult to eat right when you’re on the run, whether you’re chasing the paper tiger in an office cubicle or trying to keep up with one or more future Einsteins at home. That’s when you can count on Mood Support.

Mood Support contains all-natural ingredients that have been clinically tested for safety and effectiveness and is specially formulated to promote a sense of well-being so you can stay relaxed and alert--all day. Try it today!

Diet Food Fakes

2008-06-13T06:00:00.001-04:00

Believe it or not, designer diet food is big business—and it’s an industry full of deception and contradiction. The true bottom line is that many so-called diet foods can actually make you fat. So, it’s time to get the skinny on what foods you may think are good for your waistline, but really aren’t.

Juice

Fable: Fruit juice is a good source of vitamins, minerals and enzymes that may help trim your shape. A tall glass is a great way to load up on fruit servings.

Fact: Pure fruit juice is a prescription to gain weight. It may be loaded with nutrients and enzymes, but it’s also packed with glucose (sugar) and calories. In addition, remember that the word ‘natural’ is an advertising word with little regulatory definition. That means that the label may read ‘natural fruit juice’ but only contain 5% real juice. The rest of the juice is likely to be sugar-loaded fillers.

Turkey/Chicken Burgers and Hot Dogs

Fable: Burgers and hot dogs made from turkey or chicken are leaner alternatives to beef or pork.

Fact: These options are only leaner if they’re made from skinless poultry, which many aren’t. Also, be aware that many restaurants combine ground poultry with ground beef and do not actually serve beef-less burgers.

Salad Kits

Fable: Complete salad kits save time in the kitchen and calories too.

Fact: Salad kits may save time, but they often pack a mountain of calories in the dressing provided. In fact, some salad in a bag varieties may contain as much as 500 calories and more than 40 grams of fat! So, you’re better off dressing the salad with your own low or fat-free dressing instead of using the dressing in the kit.

Sugar-Free Cookies

Fable: Sugar-free cookies are low in fat and calories.

Fact: Sugar-free cookies can contain as much fat and calories as regular cookies. Incidentally, this applies to fat-free versions as well.

Cereal

Fable: Breakfast cereals labeled ‘whole grain’ are healthy and low in fat and calories.

Fact: This cereal may contain some whole grain, but that doesn’t mean it doesn’t contain 14 grams or more of sugar too. This applies to cereals labeled as ‘smart’ too. And, be particularly wary of those labeled as ‘crunchy’ or ‘honey nut,’ since this usually indicates that they are seriously sweetened. When in doubt about cereal, read the nutrition label on the back to get the real scoop.

Power Bars

Fable: Power bars provide quick energy in a low-fat and calorie treat.

Fact: These bars may be convenient and provide an energy boost, but they can also be loaded with refined sugars (i.e., high fructose corn sugar) and saturated fat. A quick glance at the ingredient list is needed. A good choice will list whole grain or protein as the first ingredient, usually from whey or soy. It should not contain more than 300 calories (as a meal replacement) or more than 1 gram of saturated fat.

Reduced Fat Peanut Butter

Fable: Reduced fat peanut butter is lower in calories.

Fact: This type of peanut butter may contain as many calories as the original. That’s because it’s been formulated to contain carbohydrate fillers in place of the fat that’s been removed.

Lite Beer

Fable: Lite and low-carb beers are lower in calories than regular beer.

Fact: Sorry to burst your bubble of yeast, but neither are lower in calories than regular beer. In fact, either may contain as much as 100 calories in each serving.

Low-Carb Pasta

Fable: Low-carb pasta has fewer calories than regular pasta.

Fact: Pasta labeled as low-carb has as many calories as the regular variety. In fact, this is true for many low-carb products, not just pasta. In the case of low-carb pretzels, there’s a real twist—they contain more calories than regular pretzels!

Fire and Ice Watermelon Salsa

2008-06-11T06:00:00.004-04:00

While many people think of watermelon as being traditional Fourth of July picnic fare, this fruit and member of the gourd family is actually appreciated around the globe. In fact, 1200 varieties of watermelon are currently grown in 96 countries with the earliest known crop dating to ancient Egypt. The Chinese consume 30 times more watermelon than Americans and, in Japan, it is considered appropriate to present your host and hostess a whole watermelon to show thanks for being invited to dinner.

Of course, aside from being tasty and fun to eat, watermelon can be functional too. The Greek orator Demosthenes demonstrated this little known fact when a member of his audience hurled a watermelon at his head during a heated political debate. Demosthenes, who was preparing to engage in battle with Philip of Macedonia, quickly seized opportunity when he donned the watermelon hull on his head to wear as a helmet. Early North American explorers took advantage of watermelons being composed of 92% water and used them as canteens.

Here’s another little known fact about watermelon: it’s the perfect fat and cholesterol-free food. That may not come as a surprise given the water content of the fruit. However, you may be surprised to learn that watermelon is an excellent source of fiber, potassium, and vitamins C, A and B6.

Ready for another surprise? You can make a big splash at your next backyard barbeque or casual family meal by serving watermelon for dinner instead of dessert. In fact, our Fire and Ice Watermelon Salsa is a wonderful accompaniment for grilled chicken or fish.

Fire and Ice Watermelon Salsa

Ingredients:

1 clove garlic
1 green onion
1 jalapeno pepper
3 cups watermelon, diced
1 green bell pepper
1 ounce lime juice
1/4 cup fresh cilantro, chopped

Directions:

Dice watermelon into ¼-inch cubes. Seed and dice green bell pepper into very small pieces. Quarter the jalapeno lengthwise and remove the seeds, thinly slicing crosswise. Slice the green onion finely. Mince the garlic.

In a large bowl, combine all ingredients. Mix well and refrigerate for at least 30 minutes before serving.

Copyright 2006-2009 Curb Your Cravings

Give Your Food Cravings the Boot

2008-06-04T11:22:00.000-04:00

Many people tend to think of their dietary habits as being controlled by certain food cravings. In reality, however, we actually pick and choose what to crave and then program our brain to repeatedly seek out the same experience as a coping mechanism to combat fatigue, stress, or plain old boredom. Usually, these cravings are driven by a need to be reassured by the familiar, in the same sense that a pair of well-worn slippers or an all-time favorite movie can ‘hit the spot.’ But, as you’re about to learn, we can reprogram our noodles to accept better choices.

Retrain your brain. The old adage that you are what you eat also means that you crave what you eat. Studies have shown that replacing your typical sugary or starchy comfort foods with healthy, low-fat foods will leave you whining for your old cravings less and pining for the new foods within five to fourteen days. For added insurance, that’s long enough for that giant bag of potato chips stashed in your pantry to go stale.

Time yourself and watch your cravings expire. When an urge for a piece of cake or candy bar strikes, just wait ten minutes. That’s how long the average craving lasts. To pass the time without unnecessary anguish, pick up the phone and call a friend, take a walk, or belt out a few bars of your favorite song.

Get moving. Regular exercise and eating right seem to go hand-in-hand. So, move your feet to rhythm, walk, jog, practice stretching exercises, yoga or Pilates to keep your mind in focus and your body in tune.

Call in some reinforcements. The Curb Your Cravings Pink Patch was created by women just like you to help reduce calorie consumption (up to 1,000 calories per day!) and maintain energy while controlling hunger and food cravings. Best of all, the patch is made from all-natural ingredients and no one will know you’re wearing it.

Allergies are nothing to sneeze at…

2008-06-02T11:08:00.000-04:00

Sneezing, watery eyes, coughing, wheezing, runny nose…is this how your day begins each morning? If so, you’re not alone. About 20% of the US population can’t get through more than a few minutes without reaching for a tissue. That’s because, like you, they suffer from seasonal allergies, more commonly known as hay fever.

If you begin to experience symptoms in early spring, you're likely reacting to the release of tree pollens. If you acquire a sneezing habit during the summer months, you're probably allergic to grass and weed pollens. If hay fever attacks begin in mid-March and last through late November, you're probably allergic to airborne fungus particles.

Anatomy of an Allergy

Many people think that allergy is the result of a faulty immune system when, actually, quite the opposite is true. In fact, the immune system kicks into overdrive to defend the body against what it perceives as an invasion. An allergic response is driven by excessive amounts of inflammatory agents (referred to as mediators) being released from tissue mast cells. When an allergen is introduced, its offending particles bind to antibodies produced within the mast cells, which promote a defensive response. The mast cells then produce and release inflammatory chemicals, such as histamine, which cause bronchial constriction, mucus discharge, and other familiar symptoms, in an attempt to rid the body of the allergen.

Antihistamines sold over-the-counter or by prescription suppress symptoms, but not the production and release of histamine as the generic name given to this class of medications suggests. In addition, these medications often contain steroids and other compounds that can affect the central nervous system and the brain, resulting in drowsiness and even depression. Fortunately, you can take the sting out of nettlesome season allergies naturally—and stop allergies at the source—with Aller-7 Support.

Aller-7 Support contains all-natural ingredients that boost the immune system, such as vitamin C and quercetin. But here’s the secret weapon: Urtica dioica. Better known as nettle, the freeze-dried extract has been shown to improve allergy symptoms by addressing the underlying cause. You see, the herb’s histamine content competes with the body’s histamines to bind with receptor sites. However, the difference is that the plant’s histamines do not trigger the same degree of inflammatory response. Decreased histamine production translates to reduced allergy symptoms for you.

So, lose the sniffles and the side effects of steroid antihistamines. With Aller-7 Support on your side, you’ll breathe a lot easier!

Go Ahead, Leave the Light On

2008-05-30T10:20:00.000-04:00

Now, we’d never ask you to waste energy by literally leaving the lights on in your home. But you could be depleting your own precious energy by letting the light burn out in your first home—your very being. It’s easy to see how this can happen considering the active lifestyles we lead. We also live in a society that constantly delivers the message that when we look good, we feel good (or at least we should). When it comes down to it, though, the opposite is actually closer to the truth—when we feel good, we look good. Let that idea sink in for a moment…

Still with me? Good.

Our bodies may be front and center, but no amount of adornment or level of physical fitness can reflect the real you, not to the world at large nor to the face staring back at you in the mirror. That kind of illumination comes from within. After all, we’re not merely physical beings walking around in an empty shell; we’re mental and spiritual beings as well. However, before your inner light can truly burn bright, it may be necessary to peel away a few outer layers that may be jamming it.

Treat demands for your time like a sweater—if the task fits, wear it; if not, give it away. If you’re the kind of person that everyone else runs to for help and support (okay, you can put your hands down now), then you need to learn how to filter out the extra load before you become saturated and weighed down with it. This is especially important if coworkers are accustomed to counting on you to pull through for them at the last minute. Taking control of what you can do, what you can’t, and knowing the difference, will be like wearing an SPF 30 sunscreen formulated to deflect unnecessary burdens.

Stoke the fire at the source. Your body is the generator for your inner spark and it requires maintenance. If you let your batteries run down, you may end up draining your energy reserves and…out goes the light. Remember to take the time to eat right, exercise, play (yes, play), and to ground and center with a few moments of meditation or quiet reflection each day.

Get relative. Einstein spent eight years hammering out his General Theory of Relativity, which states that matter and energy synergistically create the shape of space and the flow of time. Profound, huh? Maybe, but we can stretch this theory a bit to coincide with another basic principle: the Law of Attraction. What you spend time and energy to think, create and send out into the universe will come back to you in due force. So, practice positive thoughts, deeds, and self-love to breed more of the same.

These small changes in attitude and action may be easier said than done for some of you. However, owning responsibility for your feelings of self worth and value makes you captain of your own ship or, in this case, keeper of your own light. Besides, that bright fellow, Einstein, had something to say about effecting change that should help you see light at the end of the tunnel: “We cannot solve our problems with the same thinking we used when we created them.”

Hmm.

There’s More Than Munch in a Celery Bunch

2008-05-28T17:09:00.001-04:00

Celery might be a great side with chicken wings (skinless, of course), but a flavonoid recently identified in this snappy veggie might help to keep your brain from sprouting feathers and your memory from taking flight.

According to researchers at the University of Illinois, celery contains a flavonoid known as luteolin that exhibits powerful anti-inflammatory properties and may offer protection from neurodegenerative diseases such as Alzheimer’s and Creutzfeld-Jakob disease. By using mice-derived microglia (specialized cells that provide the first line of immune defense in the central nervous system) the researchers were able to observe this effect. When the microglia were exposed to bacteria in vitro, the inflammatory response decreased when luteolin was introduced.

In a follow-up experiment, the researchers added luteolin to the drinking water of mice for three weeks and then injected bacteria into the same subjects. Four hours later, blood tests revealed a decrease in proinflammatory mediators circulating in the blood. Even more promising is the fact that the researchers discovered decreased inflammation in the hippocampus, the region of the brain that regulates learning and memory.

Clearly, the idea that celery is devoid of any nutritional value can now be forgotten. In fact, that celery keeping crisp in your fridge might be better considered as food for thought—literally.

It's Monday - Again

2008-04-07T09:04:00.000-04:00

Here we go again. Another Monday. Monday is always Day One, ever notice that? Everyone always says "Okay, I'll start my diet on Monday." It's universal, I'm sure. I think what is important is to make every day into day one. Every single day should be a new commitment to starting fresh in everything you do, from dieting through to any other project or plan you have in your life.

What do you think? Is it possible to live with each day with a renewed commitment to yourself?

Save the Calorie, Save the World

2008-04-04T09:11:00.001-04:00

So I've been brown bagging, taking my lunch to work. It's a challenge that another editor, Sarah, put out to the team. I'm astonished at the savings in calories and money this is! And the food I'm bringing today is so delicious! I have a whole wheat roll with some hummus and roasted veggies, some fruit and a small salad. I did the calorie count and the entire lunch is under 400 calories. Can you believe it? And it seems like so much food!

So as I sit here, working through the day and doing my best to lose weight, I'm planning my dinner in my head. I have a great recipe for a low-fat shrimp creole I'd like to share with you. It's so easy and being a bit of a foody, I can't wait to try it out!

It's the weekend...live out loud!

Marie

Guilt-cake ...and Diet Soda?

2008-04-03T09:16:00.001-04:00

We were celebrating the birthday of one of the gals in the office here yesterday. I caught myself thinking "It's a special occasion! I'll have cheesecake!" And what did I order with it? A diet soda. Oh, this makes so much sense, doesn't it? Good grief! WHY do we celebrate with food that undoes all of our diet efforts? After I ate it, I felt horrible. I looked at the menu and saw that they did have fresh fruit I could have ordered.

Guess I learned my lesson! I think they should change the name to Guilt-cake.

This is from one of our newsletters:

That Diet Soda Might Make You Fat!

Diet soda drinking has been linked with metabolic syndrome, leading to high cholesterol, high blood sugar levels, high blood pressure and increased abdominal fat. Need to sip on something but want to avoid the calories? Try squeezing half an orange into a bottle of water or carbonated water. You’ll get the flavor you want, the benefits of a little orange juice and avoid the unwanted sugar and calories of regular soda.

Really makes you think, doesn't it.

You may be interested in the Curb Your Cravings Diet Patch, by the way. It does the trick in helping you not only control those cravings, it gives you the focus to help you make better food choices. Like skipping that darned cheesecake!

Stand up and Fight that Nasty Secretary Spread!

2008-04-01T16:35:00.000-04:00

Yikes, isn't that just the most horrible description? It's sexist and disgusting and insulting - secretary spread. It's what some people call that time when your bottom gets big from sitting all day. Sheesh! So the other day I heard someone use the term and it hit me, does this describe me? I do sit an awful lot. No! No! I won't let it happen! It just so happened I was writing the Sit & Be Fit article for our newsletter and I realized it's time to start doing some exercising at my desk.

Let me share some tips from the article. Don't forget, you can subscribe to my newsletter at the Curb Your Cravings store.

Tips to Sit & Be Fit

•Head Rolls: Drop your chin down towards your chest and slowly rotate your head both clockwise and counter-clockwise.

•Side Stretches: These are best done in a chair without armrests. Sit tall in your chair and place your hands on your hips. Slowly bend both to the right and the left and hold for a few seconds. For variety, you could also raise your hands above your head and bend.

•Arm Raises: As the name suggests, for this you will simply raise your arms above your head, stretch and hold that position momentarily.

•Butt Squeezes: The beauty of these is that no one need ever know that you’re doing them! These can be performed either when sitting down or standing … simply squeeze your gluteus muscles together and then release. Try these in sets of 10.

•Leg Lifts: If room permits underneath your desk, straighten and lift your legs. Doing this strengthens your quadriceps (those large muscles on the front of your legs) as well as tones your behind.

Did you know that exercise actually helps build bone mass, too? It's true! You definitely need to be getting some exercise and bone support if you sit for long days and don't move very much.

So ...with a crick in my neck and a twist...I'll talk to you later!

Marie

A new week and an office challenge

2008-03-31T11:43:00.000-04:00

Have you ever noticed that when you walk into the office coffee room or break room there are always snacks? I was really impressed when our office went "healthy" a while ago. There is a big fruit basket, some low-fat microwave popcorn packets, bottles of water, things like that. It feels good to be supported this way and we always have a good time saying things like "Hey, did you try that new organic fruit smoothie" and sharing healthy finds. In a way, when you think about it, we spend so much time at work, it should be a healthy place!

I'd like to share an article I wrote on this topic for one of our newsletters. I was amazed at the feedback we got on this piece. Tell me if this sounds familiar to you and your office setting:

Is your Office making you FAT?

Take a careful look around your office. Is it conducive to working or working out? If you’re confined to your cubicle or behind your computer all day, you will never lose weight. How can you make your workplace more diet-friendly? Here’s how:

•Replace those morning donuts with a nutritious fruit tray for everybody instead.

•Spread the word about healthier food choices. Clip out related newspaper and/or magazine articles and post these up on the lunchroom bulletin board. Another way to share the news would be to write up a nutrition article for your company newsletter.

•Take the stairs rather than the elevator. Climbing or descending a few flights of stairs will provide some healthy exercise and, often, get you to your destination far quicker than waiting for the elevator to arrive.

•Bring in a selection of herbal or decaffeinated teas. Substitute your “coffee break” for a “tea break”.

•Form a lunch-hour walking group. Why stay inside the office when you don’t have to? Gather a few colleagues together, stretch your legs outside and get some fresh air. Plan a few different walking routes to add variety.

•Break away from your desk occasionally. Stand up and stroll around. If nothing else, you can also stretch at your desk. While sitting in your chair, place your arms on your hips and bend from side-to-side. Hold each bend for 10 seconds.

As you can see, there are plenty of easy suggestions to make the office a healthier place. Continue to eat well and move around at work plus encourage others to join you. You all will feel far more invigorated throughout the workday and at-home as well.

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

It's the weekend! Oh boy, now dieting gets hard!

2008-03-30T00:56:00.000-04:00

Why is it that I can do fairly well during the week, eating smart, making better choices, but oh once the weekend is here it's like crazy-food-land! I was born with the appetite of a football player, I swear. I have decided that while this company sells the pink patches and everyone says they work great, I would give them a shot myself. I promise to let you know how it goes. I put my first patch on this afternoon. This was, of course, after going out for breakfast with my husband for our Saturday morning brunch at our favorite restaurant. Honestly, I didn't overdo it, but I know I could've done better with my portions. Hopefully this patch will help.

Anyone else using the patch? Tell me how you're doing! What did you experience? I know what I should be experiencing, but I'm really curious how YOU are doing.

Marie

When family concerns scare you healthy

2008-03-27T10:19:00.001-04:00

I don't know why I feel like talking about this today, but it's weighing on my mind. Have you ever watched a family member slowly decline in health and think about what this could mean for you in the future?

My father...is dying.

It's hard to say that without getting a lump in my throat, but it's true. He's got congestive heart failure. Here I am, an editor at a great health supplement company, surrounded by things that can improve and even save lives, and I feel helpless to help the one person that needs it the most.

The other day I was at the mall, grabbing a quick lunch. I saw two people ordering the most unhealthy lunch you could imagine. I looked down at my own lunch and wasn't too impressed with my own choice, either. I couldn't eat it. I realized that everyday choices like a simple lunch could literally mean years added -- or subtracted -- from my life. You have one heart. Once it's sick, there may not be anything you can do to fix it.

I take Omega-3's now. I can share part of an article I wrote on Omega-3's and why they're good for your heart if you like:

Omega-3 fatty acids may have been medically proven to:

• reduce heart disease
• decrease blood clots
• prevent cancer
• lessen risk of dementia (e.g.: Alzheimer’s disease)
• reduce symptoms of depression
• reduce symptoms of ADD and ADHD

One of the best sources for Omega 3 is fish oils. Dietary guidelines, long recommended by the American Heart Association, urge adults to eat a minimum of two servings of fish per week … fish including salmon, Albacore tuna, mackerel, herring and sardines. If cooking fish is a bother, you can always find fish oil supplements to add to your diet.

My heart is breaking today, realizing how sick my dad is. He has his good days and his bad. Mostly good, to be honest. But his heart..is..sick. Sometimes you have to look at your lunch plate and look around you and ask yourself - am I doing what I can for my heart?

Introducing your Editor and friend, Marie

2008-03-24T13:35:00.001-04:00

Hi everyone! My name is Marie Gillespie and I'm an editor with Ardis Health. I thought I would come out and introduce myself to everyone. Here's the deal...I work for a health and wellness company and yet I haven't been taking care of myself. It's just a pattern I've got myself into, with fast food, skipping meals, and snacking like mad. I guess it all boils down to time management, or better yet, lifestyle management. I'm in my late 30's and time is going by fast! It's time to quit yo-yo dieting and quit saying that I'm going to live healthy and to actually do it consistently - and mean it!

I am going to share my life with you as I get started investigating what it takes to reclaim my health, one day at a time.

I hope you join me. You can leave comments and responses to my blog here and I'll talk with you. Let's get to know each other!

Marie

Losing Weight the Mediterranean way

2008-03-10T00:28:00.000-04:00

How do they DO it? Residents of the countries surrounding the Mediterranean Sea typically consume a diet that is high in fat, but they are slimmer than their American counterparts. What is more, they generally live longer and have a lower risk of heart disease and cancer. No, they’re not necessarily genetically-blessed, because there are scientific reasons why the Mediterranean diet is one of the healthiest meal plans in the world.

One of the secrets of living a longer and healthier life is the olive oil that is an integral part of most Mediterranean dishes. You might think that this oil high in fat, and you’re definitely right. The catch is that olive oil, and the other fatty foods that typify the region, are monounsaturated fats. Unlike the saturated fats that included in the artery-clogging junk foods that Americans love to chow down on, monounsaturated fats are actually healthy for your heart and may play an important role in preventing certain types of cancer.

Here’s the skinny: it’s not just olive oil that helps you slim. There is no one “magical food” that will ward off the pounds, it’s the entire Mediterranean approach to eating that helps keep them svelte and fit. Their diet is typically heavy on the fresh fruits and vegetables, nuts, and fish. Compared to the average American meal that is often laden with meats and cheeses that are high in fat and cholesterol, it’s no wonder that they’re healthier.

For example, the average person in Greece eats twice as many vegetables as the average American. So, the best bet for a healthier meal is to go Greek— stock up on the veggies and treat yourself to a glass of red wine with dinner, which is loaded with caner-fighting antioxidants. What else can you do? Here are some other suggestions:

•Fish is also a great alternative to fatty meats, which is similarly high in protein, but low in unhealthy fats.

•Use olive oil instead of other salad dressings that are high in calories. Throw in some bits of feta cheese to a bag of mixed greens and you’ve got a healthy Greek salad.

•Have a sugar craving? For a sweet and nutritious dessert, try some baked apple slices sprinkled with cinnamon and sugar.

•When buying bread products, steer clear of the processed white flours and look for the whole grains. Those darker breads contain more nutrients and give your body lots more energy than their whole-wheat counterparts.

•If you need a quick pick-me-up, have a handful of almonds with some dried fruit.

Of course, you can get too much of a good thing. Even though nuts and olive oil contain healthy fats, they are both high in calories. The key to any successful weight-loss plan is portion control, portion control, and portion control. But that doesn’t mean you can’t have fun with your food! Mediterranean eating is delicious and pleasurable, as well as being amazingly healthy! So eat up!

Looking for even healthier options? Take Omega-3 supplements everyday!

Do Diet Patches Really Work?

2008-03-06T01:06:00.000-05:00

There are convenience stores, open 24 hours and seven days a week for your shopping needs. There is convenience banking where you can deposit and withdraw money through the ATM at all hours of the day and night. There are convenience foods, ready in just a few minutes and perfect after a busy day. Now, there is convenience dieting.

The concept evolves around the diet patch – a topical patch which can be applied directly to the body. The diet patch is similar to the nicotine patch which helps smokers kick the habit, but how can the diet patch benefit you?

•Controls hunger cravings, stimulates metabolism and eliminates toxins.

•Applies easily to your skin. Attach one patch in the morning and forget about it for the rest of your day.

•Reduces the need for rigid calorie-counting.

•Decreases appetite. Those using the diet patch have found they consume 45 – 55% fewer calories on a daily basis. That’s approximately 1000 less calories that end up on your hips.

•Absorbed by your body easily. The herbs often contained in these patches – including hoodia, guarana, garcinia cambogia, chromium and fucus vesiculosus – are gently soaked up into your body without side effects.

•Saves time. Spend more quality hours with your family and friends rather than in your own kitchen.

•Trains your to eat less and make better food choices – which results in helping you keep the weight off for good.

As with any weight loss program, be mindful that these require due diligence and time on your part. It may take up to 72hrs for the effects to kick in. By using a diet patch to control your hunger dieters are able to focus on better food choices, avoid over eating yet still eat their favorite foods and naturally lose weight.

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

Need to Lose Weight? You Need More SLEEP!

2008-03-03T01:37:00.001-05:00

A study at the Columbia University’s Mailman School of Public Health and the Obesity Research Center has discovered a link between the number of hours we sleep and our weight. A hormone called leptin, which suppresses appetite, is actually lowered when you sleep less. In contrast, grehlin, an appetite that increases food cravings and intake is actually raised when you suffer from sleep deprivation. Proper sleep habits bring these hormones into balance and, as a result, help you control your weight.

Need to get to sleep so you can stay healthy, feel good, and control your weight? Try all natural and safe Dream8hrs!

.

Low-Fat Japanese Grilled Asparagus

2008-02-27T22:54:00.000-05:00

Grilling asparagus brings out the best flavors you can imagine. Don't substitute regular salt for this recipe. It's the coarse salt that makes all the difference. Watching your sodium? Feel free to skip the salt and enjoy the asparagus without it. It’s still a delicious low-calorie side dish!

Prep Time: 2 min
Cook Time: 5 min
Servings: 2
Calories per serving: 79
Fat per serving: 4 g
Protein per serving: 2g

10 Large asparagus spears
1 tbsp Oil olive
1 tsp Kosher salt (coarse salt)

Instructions:

All asparagus has a natural breaking point, where you can snap the bottom of the stalk off. Grab both ends of a stalk of asparagus and bend it - where it snaps is the natural breaking point. If you don't want to do this, you can simply use a knife and chop off the bottom 2 inches or so of each stalk.

With a potato peeler, lightly scrape off the outer layer of skin from each stalk.

Next:
1. In a shallow dish, mix the olive oil and coarse Kosher salt.
2. Place the asparagus in the oil and salt and roll the stalks around to coat with the salty mixture
3. Place the asparagus on the grill (or under a broiler) for 5 minutes or until cooked.

This is a great side vegetable for grilled salmon or any dish that needs a tasty vegetable side!

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

Got a Cold? Get over it!

2008-02-22T09:52:00.001-05:00

This cold and flu season has been reported as one of the worst. Boost your immune system naturally with Vitamin C. Because Vitamin C is water soluble, you can safely take a lot without hurting yourself. One study found that people who took large doses of Vitamin C at the beginning of a cold actually shortened the duration of their illness. Pass the Vitamin C – and the tissues.

The other thing to keep an eye on is your immune system. If your immune system is weak and you have a tendancy to catch colds, you should boost your immune system with supplements, as well as good nutrition. While cold weather may tempt you to eat heartier foods like stews and burgers, you do need to make sure you increase your fruit and vegetables!

This Immune System Support is simply the best - and it actually works!

Try it!

That Diet Soda is Making You Fat!

2008-02-19T09:51:00.000-05:00

Diet soda drinking has been linked with metabolic syndrome, leading to high cholesterol, high blood sugar levels, high blood pressure and increased abdominal fat. Need to sip on something but want to avoid the calories? Try squeezing half an orange into a bottle of water or carbonated water. You’ll get the flavor you want, the benefits of a little orange juice and avoid the unwanted sugar and calories of regular soda.

Cravings for sweet cola, chocolate and other nasty fat-making treats CAN BE CONTROLLED! Find out How!

Hang in there!

That Diet Soda Might Make You Fat!

2008-02-15T11:25:00.000-05:00

Omega-3 – the Super Heart Supplement

2008-02-12T12:29:00.000-05:00

Got your tackle box? Bait? Rubber boots? Fishing pole? It’s time to go fishing to improve your health! Your catch of the day will be more Omega 3 fatty acids!

Omega-3 fatty acids may have been medically proven to:

• reduce heart disease
• decrease blood clots
• prevent cancer
• ease depression and lessen risk of dementia (e.g.: Alzheimer’s disease).

One of the best sources for Omega 3 is fish oils. Dietary guidelines, long recommended by the American Heart Association, urge adults to eat a minimum of two servings of fish per week … fish including salmon, Albacore tuna, mackerel, herring and sardines. If cooking fish is a bother, you can always find fish oil supplements to add to your diet.

So, go ahead and drop your fishing line and don’t let those Omega 3 fatty acids be the ones that got away!

Getting the support you need to lose weight

2008-02-07T09:19:00.000-05:00

Congratulations! You’ve finally made the decision to start your diet today. Or you might have already gone through the first hurdle of losing the weight, but now need to worry about keeping those pounds off forever. Don’t despair about the long journey ahead! Think of it this way—weight-loss is just another one of those obstacles that life throws your way. And just like any other snag in the road, it’s much easier to overcome if you have the proper support system cheering you on from the side-lines.

One of the best ways to gain strength from numbers is to grab a “diet buddy” who shares your same goals. Experts agree that planning meals and work-out times is all well and good, but the people who do end up winning the battle of the budge are those who buddy- up to resist temptation and keep each other on track. In fact, one study on weight-loss found that people who had the support of friends were more likely to keep those pounds off after a 6-month period and less likely to give up on a weight-loss program.

The thing to remember is that having proper support doesn’t necessarily mean that you need someone to drag you out to the gym and monitor every bite you take. Emotional support can sometimes be the best kind—there’s noting like having a friend or family member boost you up when you’re feeling discouraged. Support can also be practical, like having a friend baby-sit your kids while you hit the gym or having a dietician to help you plan your meals.

Want some more ideas how to get motivated from your family, friends, and co-workers? Check these out:

Ask for help! This is a big one. Describe your plans, goals, and obstacles to your family and friends. Don’t forget to explain how important their support is to your weight-loss success because we all know how much joy mothers derive from serving you extra helpings at dinner.

Just say NO! Speaking of those extra portions, the people who care most about you are sometimes just not helpful to in your quest to lose weight. Explain to the people who are constantly shoving food in your face (you know the type) that you need their help to stay healthy.

Recruit for the cause! Don’t be afraid to speak up about the health benefits of losing weight. If your friends and family join you in your quest to get regular exercise and eat healthier, chances are that you’ll become even more motivated to stick to your weight-loss plan.

A Pink Valentine's Day Cocktail

2008-02-05T09:34:00.001-05:00

Celebrate Valentine's Day with a pretty pink drink! No, we're not saying you should be drinking the night away, but a little sip on a special occasion can't hurt!

1 1/2 oz. tequila

1 tsp. grenadine

2 strawberries

1-2 dashes orange bitters

4 oz club soda

3 oz. crushed ice

Combine in a blender and strain into a tall glass.
* Omit tequila for a non-alcoholic cocktail

Pre-Diabetes - Do you know what it is?

2008-01-29T11:21:00.001-05:00

Now that the kids are back in school and returned to studying the three “R’s” of readin’, ‘riting and ‘rithmatic, it’s time that you should join them in doing some homework … specifically if you are over 40 and inactive.

Your first assignment is to test yourself for pre-diabetes … this is a precursor to Type 2 diabetes where individuals will have increased blood glucose levels; however, those levels are still at a moderate point. Don’t worry!

This pop quiz isn’t long and you need only provide honest answers to the questions. Just double-click on the website link below to access the test:

http://www.diabetes.org/risk-test.jsp

So, what were your results? If you did receive a low grade, you are among the 54 million Americans afflicted with this condition; you are assigned some additional homework – these are the recommended treatments for those with pre-diabetes:

Exercise: You don’t need to slim down much … just lose 5 – 10 percent of your total body fat to improve your health. A simple walking regimen of 30 minutes per day and five days per week can be very beneficial.

Choose your food wisely: Fruits, vegetables, whole grains, dried beans, fish and lean meats are all recommended. In addition, stock your grocery cart with skim milk and liquid cooking oils. Those middle aisles in your grocery store – with the sugar-laden pops and high-calorie cookies - will become your enemy!

The best move overall is to consult with your doctor for a proper diagnosis. For the moment, school is now dismissed; however, completing homework and studying for tests while you are learning always gets you better marks. For further information on diabetes and pre-diabetes, we recommend that you visit the American Diabetes Association’s website at http://www.diabetes.org/home.jsp.

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

Calcium and Weight Loss – Is It for Real?

2008-01-24T09:08:00.000-05:00

We all know that drinking your milk and eating your greens will build strong healthy bones and teeth, but did you know that the calcium in these foods may also help you burn fat? It’s true! Recent studies reported that consuming higher levels of calcium can increase the metabolism and burn more fat. And it may even prevent fat storage! While further study is needed to prove this conclusively, there is good evidence to suggest that calcium is a dieters’ dream come true!

Does this mean that you need to increase your calcium intake above the RDA? No. Since most people only get between 600-700 gm per day and the daily RDA is 1000 mg, it just means you need to add more to the amount you are currently getting.

How to Increase Your Daily Calcium by Intake:

High calcium foods (more than 250 mg):

*1 cup plain non/low-fat yogurt
*1 cup plain non/low milk
*1 cup calcium fortified soy milk
*1 oz Swiss cheese
*½ cup tofu processed with calcium sulfate
*½ cup tofu processed with calcium sulfate

Moderate calcium foods (100 – 200 mg):

*3/4 cup calcium fortified orange juice
*1 oz cheddar or mozzarella cheese
*1 tbsp blackstrap molasses
*1/2 cup pudding
*1/2 cup frozen yogurt

Low calcium foods (less than 100 mg):

*1/2 cup cottage cheese
*3 dried figs
*1/2 cup broccoli
*1 oz milk chocolate bar
*1/2 cup pinto beans

*Be sure to read the food label as the above are only estimates. Ingredients and fortification may vary.

Source:The University of Texas Southwestern Medical Center Nutrition Tip Sheet

If you know you are not getting enough calcium from dietary sources, you can use supplements.

Although more studies are needed to prove conclusively that higher calcium intake can indeed help you burn more fat, there is no danger in increasing the calcium in your diet. And when it is combined with a wholesome low calorie diet and a good exercise program, there’s no doubt you will be healthier and thinner in no time!

Are you teaching your kids to be fat?

2008-01-21T13:01:00.001-05:00

Parents teach their children so many things from learning to walk, to tying shoelaces, to solving math problems to driving a car. Of the lifetime lessons learned, however, perhaps the most important thing a parent can share is eating a sensible diet.

A healthy diet for a child plays a key role in reducing heart disease as he/she ages. These are the findings of a recent scientific study. The test, involving approximately 540 children and their families, provided counseling to the parents and focused on limiting saturated fats. “The aim of the diet counseling in our study was not to reduce the total number of calories in the diet, but to shift the child’s intake from saturated towards unsaturated fats and have cholesterol intake of less than 200 mg (such as in the use of more vegetable oils than animal fats and butter)”, explains Dr. Harri Niinikoski, lead author and pediatric endocrinologist at the University of Turku.

The key distinction between saturated and unsaturated fats is where they come from. Saturated fats originate from animal products while unsaturated fats derive from plant products. Needless to say, plant products are far healthier for you. Meat and whole dairy products (e.g.: milk, cheese, cream and ice cream) are rich with saturated fats.

Study results were indeed encouraging. A news story (from FoodNavigator.com) reported that “According to the researchers, a low-saturated-fat, low-cholesterol-oriented nutrition intervention had a favorable effect on saturated fat and total LDL cholesterol concentrations throughout the first 14 years of life, with percent of cholesterol lowering by age and sex”.

As a parent, guide your children on the right path to a long and healthy life. Introduce them to fruits, vegetables and whole grain products at a young age. Should a parent outlive a child, this is truly a tragedy.

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

How Stress can Destroy Your Immune System!

2008-01-17T14:13:00.000-05:00

Harried Americans, take heed: new research shows that the more emotionally stressed you are, the more likely you are to get sick. Why? It’s all about the immune system, your body’s natural defense against disease and infection, which takes a beating when you’re experiencing that nasty six-letter word—STRESS. We’re not talking about being in a constant state of severe pressure, but those everyday stresses really start to build up, whether you’re concerned about your job, kids, or home.

Here’s the low-down: the immune system is a complicated system of cells that protect you against the bacteria that cause colds. If you are exposed to germs, your immune system will act like a defending army and destroy the bacteria that invades your body. However, the success of your immune system in getting rid of these invaders depends on how healthy it is.

Numerous studies have confirmed that people who are under continual psychological and physical pressure have high levels of the stress hormone cortisol. This little hormone can do a lot of damage in your body because it works as an immune-system suppressant so that your body’s defenses wouldn’t be up to par when it comes to fighting the bacteria that make you sick.

Here’s some more biology for you—stress also hinders your immune system’s ability to respond to hormones called glucocorticoids, which are responsible for causing the inflammation that follows an infection or injury. Why is this important? For one thing, this could make the recovery process much longer, in addition to complicating an illness due to a weakened immune system.

Kind of a downer, isn’t it? If you haven’t already guessed the moral of the story, it’s that you’re more likely to keep your body strong and fit if you learn to let go of those little neurotic tendencies and loosen up. Remember that constantly worrying about something is never the solution to a problem! Take those deep breaths before you go into “panic mode” because believe it or not, your body AND mind will thank you later!

Looking for a natural solution to strengthen your immune system? New bio-nutrient Immune Support can help. This exclusive vitamin and herbal formula contains medicinal mushrooms as well as pantented ingredients such as L-Optizinc clinically proven to help prevent the common cold. Immune Support is also enriched with Echinacea, Garlic Shitake mushrooms and more. Vitamins A, C, B-6, B-12 and Folic Acid will further help to strengthen your immune system!

Top Five Cold and Flu Remedies

2008-01-14T11:07:00.001-05:00

So you have a cold, or worse yet the flu, and you are miserable! What can you do to help you feel better until the virus has worked its way out of your system? Try one of these five natural remedies:

Echinacea
Echinacea can work wonders to help you fight that cold or flu. It has the ability to raise the levels of properdin, which is responsible for increasing defence mechanisms that help fight viruses and bacteria. It is also a blood cleanser and helps to move dead cells and other particles through the lymphatic system. To get the full benefits that echinacea can offer, make sure you take it as soon as you feel the cold or flu coming on. It is available as a tincture, capsule or tea.

Garlic
Garlic is well-known for it ability to boost the immune system. It contains allicin, which is one of nature’s most powerful antibiotics. If you combine garlic with echinacea, you will have a dynamic duo working on your behalf to fight off viruses and bacteria.

Ginger
Ginger not only has antiviral properties, it offers pain relief, antiseptic qualities and is an antioxidant! Not only will it help to reduce the pain and fever, it is a mild sedative to help you rest easier. You can drink ginger tea, make a tincture by soaking it in water, or add it to a fruit smoothie.

Vitamin C
Vitamin C is probably the best know natural remedy for colds and flus. You can either take a supplement or eat a wide variety of citrus fruits because of their high Vitamin C content. A great recipe to try is a combination of oranges, pineapple, seedless grapes, lots of fresh ginger, banana, pink grapefruit, cantaloupe mixed in a blender with orange juice as needed.

Drink Plenty of Water and Eat the RightFoods
Because your body needs all its energy to fight the cold or flu virus, it is best to avoid big meals when you are sick. However, drinking lots of water is imperative to help your body eliminate the toxins and wastes.

You may also find the following foods healing for your body:

Bananas – to soothe upset stomachs
Blueberries - helps prevent diarrhea, may lower fevers and relieves aches and pains (high in natural aspirin)
Chili Peppers - helps break up mucus in the lungs
Cranberries - helps to prevent bladder and urinary tract infections
Onion- phytochemicals can help to clear bronchitis and other infections
Rice - helps with diarrhea.

While it is true that there is no cure for the common cold or the flu, there are remedies you can use to help relieve the symptoms. So next time you feel the sniffles coming on, reach for the echinacea, drink up your Vitamin C smoothie and relax knowing that you are providing your body with the right weapons to fight the battle.

You can also boost your system with a 100% natural supplement - bio-nutrient Immune Support ! This exclusive vitamin and herbal formula contains medicinal mushrooms as well as pantented ingredients such as L-Optizinc clinically proven to help prevent the common cold. Immune Support is also enriched with Echinacea, Garlic Shitake mushrooms and more. Vitamins A, C, B-6, B-12 and Folic Acid will further help to strengthen your immune system.

Home Style Whole Wheat Apple Molasses Muffins

2008-01-07T22:00:00.000-05:00

Delicious, nutritious and so easy to make, these healthy muffins are lower in calories and fat than any commercial muffin you can buy. For a quick breakfast or a healthy afternoon treat, nothing beats a low-calorie muffin.

Cook Time: 20 minutes
Servings: 8
Calories per serving: 264
Fat per serving: 8 g
Carbs per serving: 45 g

INGREDIENTS

1 egg
½ cup skim milk
¼ cup molasses
¼ cup vegetable oil
1 tsp cinnamon
¼ tsp salt
1 large apple
2 cups whole wheat flour
¼ cup sugar
2 tsp baking powder

DIRECTIONS:

Peel, core, and finely chop the apple. Heat oven to 450 degrees. Lightly grease eight 3-inch muffin pan cups. In large bowl, combine flour, sugar, baking powder, cinnamon, and salt. Add Apple and stir. In small bowl, beat together milk, molasses, oil, and egg. Stir into dry INGREDIENTS and mix just until blended. Fill muffin pan cups with batter. Bake 5 minutes, then reduce heat to 350 degrees and bake 12 to 15 minutes. Cool in pan 5 minutes. Remove muffins from pan and cool.

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

You CAN Reach Your Diet Goal in the New Year!

2008-01-02T09:01:00.000-05:00

In the ideal world, we’d lose weight with a snap of our fingers. In the real world, it takes a lot more time and perseverance to successfully keep the weight off. Health experts have dubbed it the “false hope syndrome”—the trend where dieters tend to have unrealistic expectations of how long it will take them to reach their ideal weight.

This doesn’t seem like that big of a problem until you consider that else the experts say: having impractical ideas about weight loss can actually contribute to weight gain because setting too high expectations can often trigger failure. Experts have been saying for years that the best way to lose weight is to do it slowly by setting small, realistic goals for yourself. By setting mini-goals, you will be able to take pride in the little accomplishments, which will give you the confidence you need to lose the weight for good.

Still having trouble? Try these 5 ideas to help you set do-able goals:

1) Control your appetite to control your weight! After the holiday season food fest, taking control of your portions and eating smaller meals can be difficult. Your body gets used to constant snacking and those cravings can be such a nuisance! Powerful new Hoodia 24k™ is a 100% natural formula that stops cravings and hunger fast! In fact, you will eat up 1000 fewer calories each day! The results? You’ll lose weight and feel amazing. Only Hoodia 24k™ contains the most superior blend of Hoodia Gordonii available, making losing weight in the New Year quick and easy, and without side effects! (Psst....here's a hint...you can get a free sample from this site! )

2) Celebrate the short-term accomplishments! Sure, you might have 25 pounds left to lose, but instead of focusing on the “big picture,” take some time to commemorate the first five pounds that you’ve lost! You’re on the right track!

3) Keep yourself on track. Keep a record of your goals and accomplishments in a journal, so you can reflect on your successes when you’re feeling discouraged.

4) Slowly, but surely…make a conscious decision to lose 1-2 pounds a week. This may seem too slow for some folks, but studies show that the faster you lose weight, the faster that you’ll just pack it back on. This means that you’ll have to be realistic about a time-frame. For instance, if you need to lose about 25 pounds, figure that you’ll need at least five months to reach your goal.

5) Change your habits to lose weight. Remember, by making the decision to lose weight, you are choosing to change old eating habits and forge new ones that will keep you healthy and happy. When you focus more on changing behavior, rather than losing a set amount of weight, you will find that these new eating habits will motivate your desire to attain your weight-loss goals!

New Year's Party Recipe - BBQ RIBS!

2007-12-31T01:24:00.000-05:00

Ring in the New Year with an amazing dinner recipe that is so easy to cook, you'll be amazed. Either cook these on the barbecue or in the oven. Great finger licking flavors and low in carbs!

Ingredients:

Dry mustard 1 tsp

Ginger root, grated 1 tsp

Ground pepper 2 tbsp

Olive Oil - Extra Virgin 4 tbsp

Garlic raw, cloves 2

Green onions -3 chopped

6 pounds Pork ribs

1/2 cup Soy sauce

3 tbsp Vinegar

Instructions:

Note: For wheat-free, make sure you use wheat-free soy sauce.

Lightly spray grill with Pam or other vegetable oil product. You can speed the grilling process along by steaming the ribs ahead of time in a Dutch Oven with just a little water in the bottom -- less than an inch. Bring it to a boil and immediately reduce the temperature to simmer for about twenty minutes. Grilling will take 15-20 minutes instead of an hour.

Whisk together soy sauce, vinegar, oil, minced garlic, chopped scallions (green onions), mustard, grated ginger and a generous twist of freshly ground peppercorns.

Preheat grill -- lining it with foil is optional, but it does reduce flaring and cleanup afterward.

Douse the ribs in the mixture and arrange them on the grill, basting as you go. Grill until the meat can easily be pulled away from the bone.

Breaking Health News: Weight Gain May Lead to Breast Cancer

2007-12-20T15:10:00.000-05:00

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.

Be smart - make TODAY the day you take control of your weight. Try the Pink Patch to help you control your cravings and lose weight - for LIFE!

Be Portion Control Savvy Over the Holidays

2007-12-17T18:36:00.000-05:00

If there is one secret to losing weight over the holidays, this is it: Be portion savvy! Super-sized meals and all-you-can-eat buffets have become the norm in the last few years, and Americans are used to eating large portions when they sit down for a meal. But the extra large portions are wreaking havoc on the health of both adults and children. By learning to control your portions, you will be pleasantly surprised at how you can keep from gaining weight this holiday season.

You may be surprised to learn what one portion of food really is:

1 cup of fruit
one small apple, pear, or banana
½ cup 100% fruit juice
2 cups raw leafy vegetables
½ cup of cooked vegetables
1 slice of bread
¾ cup dry cereal
½ cup cooked pasta or oatmeal
½ cup cooked legumes or dried beans
1 cup dairy products
1 ounce cheese
3 ounces skinless poultry or fish
1 ½ ounces lean meat
1 medium egg

Just to give you some perspective on the above portions, remember that 3 oz. of meat is the size of a deck of cards or the palm of a woman’s hand; ½ cup of macaroni is about the size of an ice cream scoop or a small fist; one cup of fruit is the size of a tennis ball; and 1 ounce of cheddar cheese is about the size of your thumb.

Try these tips to help you control your portions this holiday season:

Decrease your food portions by half. For example, instead of two or three scoops of potatoes, just take one.

If you eat out, ask for a doggie-bag at the beginning of the meal. Take half of your meal and put it away to take home with you. Not only will you be cutting your portion in half, but you will be getting two meals for the price of one.

Eat lots of salad. Since two cups of leafy greens equals one portion, you can eat lots of salad without feeling guilty. And it will help to fill you up before you get to the more fattening part of the meal.

Consider meat as a side dish instead of the main entrée. Eat more veggies and whole grain breads instead to help you feel fuller and get the vitamins and fiber your body craves.

Eat slowly. It takes about 20 minutes before your brain sends the message to your stomach that it is full. If you eat too fast, you will miss the message!

Choose a small plate or bowl for your food. This makes it much easier to control your portions.

Drink plenty of water. Not only is water essential for your body, but you won’t eat as much if your stomach is full of water.

Learning to control your portions is a perfect way to maintain a healthy weight and feel great. Remember to eat more of the low-calorie foods like fruits and vegetables and less of the more fattening foods like meat, dairy products, and processed foods. You will be getting more of the nutrients you need and less fat. And you will be amazed at how great you look at the end of the holiday season!

Deliberate Diet Sabotage - a Weight Loss Key?

2007-12-12T11:31:00.000-05:00

According to Lyssie Lakatos, R.D, co-author of Fire Up Your Metabolism, giving in to food temptations once in a while will help you stay focused on your diet. Deprivation and feelings of sacrifice are key reasons so many people don’t stay on their diets. Most people can fit a small burger or piece of pie into their weekly diet now and then, and still feel satisfied and motivated to stay on program for the rest of the week.

Tempation is hard, though, so using something to help curb your appetite and sooth those munchies isn't out of the question! Visit www.curbyourcraving.com and check out the 100% natural supplements. No side effects, gauranteed!

Low-fat Family Style Apple-Cake Pancakes

2007-12-10T12:40:00.000-05:00

Breakfast doesn’t have to be boring! This cinnamon apple pancake breakfast recipe is low-fat, yet sweet and delicious. Your entire family will enjoy making them again and again.

Servings: 12
Calories per serving: 87
Fat per serving: 3 gm
Carbs per serving: 12 gm

2 Egg yolk raw fresh, large
1 tbsp Oil
4 Eggs
1/4 tsp Nutmeg, ground,
2 Apples
1 cup Skim milk
2 tsp Double-acting baking powder
2½ tsp Sugar
1 tbsp Cinnamon, ground
1/2 cup Oat bran
1/2 cup Wheat flour
2 tbsp Flax seeds

DIRECTIONS
Mix the dry ingredients together. In another bowl, combine all the wet ingredients except egg whites and apples. Beat egg whites until stiff. Combine the wet and dry ingredients and stir until barely mixed. Fold in beaten egg whites until no chunks can be seen. Heat a frying pan and spray lightly with cooking spray or olive oil. Scoop out big chunks of batter and spread onto pan. Cook over medium heat. When brown, turn over and brown other side. Serve with syrup, butter, or applesauce.

How to survive the holiday feast without turning into a Grinch

2007-12-06T11:25:00.000-05:00

‘Tis the season to…gain weight? Not if we can help it! The winter season can really do a number on your waistline, but with all the temptations that lurk around every corner, who can blame you? Nearly four months of the year are dedicated to eating—from indulging in that Halloween candy in October to the Thanksgiving pies to even MORE candy on Valentine’s Day. So what’s a dieter to do to avoid the seemingly inevitable weight gain during the holiday season? Muster up your motivation, folks, and check out these 10 ways to help plan for the impending food season:

10. Support, support, support! Encourage a friend to diet smart with you over the holidays (force may be necessary) so that you can help each other stay on track of your weight-loss goals when those extra portions start being passed around.

9. Plan ahead. Keep a food journal of the dishes that will be served at your holiday meals. Then decide what and how much you’re going to eat…and stick to it, so you don’t feel guilty later!

8. Don’t deny yourself your favorite holiday treats. During Turkey Season, it’s not so much about WHAT you eat, it’s about how MUCH of it you consume. So, enjoy your festive meal, but be mindful of those portions.

7. Set realistic goals! Don’t focus on LOSING weight during the holidays. Instead try to focus on controlling your cravings and hunger, and on maintaining your weight. Remember to stay on a smart eating plan. Scheduling your meals and and exercising will boost your confidence and keep that weight off. Speaking of which…

6. …remember to exercise! Make it a point to schedule in some physical activity before and after the big day hits. Not only will it help you burn that holiday fat, but exercise will help you ward off that sluggish and lethargic feeling that you get after one of those huge feasts.

5. A common holiday mistake that many people make is starving before the big meal. The way to avoid eating more than you anticipated is to eat a small, healthy snack an hour or so before you sit down to a big dinner. That way, you won’t be in a mad-rush to eat and will be less likely to over-indulge.

4. Forget fad diets! Experts have been saying for years that the best way to lose weight is to just eat a variety of healthy foods. So during this holiday season, make sure you’re your dinner menu has plenty of healthy (and appealing) alternatives that you can choose from. USE THE PINK PATCH to help you control your cravings and the munchies so you can maintain your weight and even lose weight during the holidays!

3. Have no idea how to cook a delicious holiday meal that doesn’t involve massive quantities of fat and sugar? Get yourself a holiday cookbook that caters to your diet needs! The Cooking Light Holiday Cookbook is a terrific reference with over 350 seasonal recipes that you can pick and choose from to make a hearty and healthy holiday meal.

2. Many families like to put out some snacks or appetizers while they’re sitting in the living room waiting for dinner to be served. It’s perfectly fine to have something to munch on, but make sure that you have healthy snacks around the house so that your appetizers don’t turn into a meal.

1. You’re probably spending a lot of time and money making sure that your loved ones are happy this holiday season, but it’s important to do a little something for yourself. With a fantastic new outfit, you can make sure that all eyes are on your rather than that turkey you just brought out of the oven.

But do you really want to know the best way to avoid gaining weight during the holiday season? Remember that the celebrations are really about spending time with your family and good friends…and not food!

How to survive the holiday feast without turning into a Grinch

2007-12-06T10:50:00.000-05:00

‘Tis the season to…gain weight? Not if we can help it! The winter season can really do a number on your waistline, but with all the temptations that lurk around every corner, who can blame you? Nearly four months of the year are dedicated to eating—from indulging in that Halloween candy in October to the Thanksgiving pies to even MORE candy on Valentine’s Day. So what’s a dieter to do to avoid the seemingly inevitable weight gain during the holiday season?

Muster up your motivation, folks, and check out these 10 ways to help plan for the impending food season:

10. Support, support, support! Encourage a friend to diet smart with you over the holidays (force may be necessary) so that you can help each other stay on track of your weight-loss goals when those extra portions start being passed around.

9. Plan ahead. Keep a food journal of the dishes that will be served at your holiday meals. Then decide what and how much you’re going to eat…and stick to it, so you don’t feel guilty later!

8. Don’t deny yourself your favorite holiday treats. During Turkey Season, it’s not so much about WHAT you eat, it’s about how MUCH of it you consume. So, enjoy your festive meal, but be mindful of those portions.

7. Set realistic goals! Don’t focus on LOSING weight during the holidays. Instead try to focus on controlling your cravings and hunger, and on maintaining your weight. Remember to stay on a smart eating plan. Scheduling your meals and and exercising will boost your confidence and keep that weight off. Speaking of which…

6. …remember to exercise! Make it a point to schedule in some physical activity before and after the big day hits. Not only will it help you burn that holiday fat, but exercise will help you ward off that sluggish and lethargic feeling that you get after one of those huge feasts.

5. A common holiday mistake that many people make is starving before the big meal. The way to avoid eating more than you anticipated is to eat a small, healthy snack an hour or so before you sit down to a big dinner. That way, you won’t be in a mad-rush to eat and will be less likely to over-indulge.

4. Forget fad diets! Experts have been saying for years that the best way to lose weight is to just eat a variety of healthy foods. So during this holiday season, make sure you’re your dinner menu has plenty of healthy (and appealing) alternatives that you can choose from.

3. Have no idea how to cook a delicious holiday meal that doesn’t involve massive quantities of fat and sugar? Get yourself a holiday cookbook that caters to your diet needs! The Cooking Light Holiday Cookbook is a terrific reference with over 350 seasonal recipes that you can pick and choose from to make a hearty and healthy holiday meal.

2. Many families like to put out some snacks or appetizers while they’re sitting in the living room waiting for dinner to be served. It’s perfectly fine to have something to munch on, but make sure that you have healthy snacks around the house so that your appetizers don’t turn into a meal.

1. You’re probably spending a lot of time and money making sure that your loved ones are happy this holiday season, but it’s important to do a little something for yourself. With a fantastic new outfit, you can make sure that all eyes are on your rather than that turkey you just brought out of the oven.

But do you really want to know the best way to avoid gaining weight during the holiday season? Remember that the celebrations are really about spending time with your family and good friends…and not food!

How to Talk to your Doctor

2007-12-04T09:10:00.000-05:00

It’s much easier said than done, right? But in reality, starting an open dialogue with your doctor can be difficult for some people. It might be the stigma that is associated with physicians, the idea of sitting on a cold table in a white apron might not be so appealing, or you might be hesitant to make a suggestion or ask a question. Whatever the problem is, the fact remains that many people just don’t speak up in the doctor’s office.

You deserve to have the best health care possible! Even though your doctor should be aware of your health issues, YOU are your own best advocate for your body. The key to getting the most out of your health care provider is all about communication. It’s a proven fact that people who are more open with their doctors receive better medical care and consequently stay healthier and heal faster.

Think of it this way—your doctor has an expert knowledge of medical issues. In turn, you have an expert knowledge of your body and its symptoms. Your doctor won’t be able to fully comprehend and address your concerns until you take the initiative and share some of what you know.

Try these five steps to see if you can open up with your physician:

· Ask questions. It is your right as a patient to know what is going on with your body. Come to the doctor’s office with a list of prepared questions, so nothing is left out or forgotten. You can even take notes when the doctor is talking if that will help you to listen better and remember important details for later.

· Prepare for your visit. Doctors are under an incredible amount of pressure to keep their patient visits as brief as possible. Make the most of your limited time with your physician and be prepared to address the health issues that you’re facing. A common mistake to avoid—patients often suddenly remember their concerns and problems as they’re half-way out the door. Talk to your physician when he/she has your undivided attention so you don’t have to schedule another visit.

· Make sure your doctor knows what you want. Getting the most out of your visit means that you should communicate your wants and needs to your doctor. If you have a problem with the care that you are receiving or if you have a concern that is going unrecognized, don’t be afraid to speak up!

· Talk about what’s bothering you. Your doctor should be asking you about your lifestyle and any emotional issues you might have. If topics aren’t being addressed or if you are feeling anxious about your physical condition, you should be talking to your doctor about how you feel. He or she may have some reassuring words that may put you at ease.

· Be an educated patient. Take some responsibility for your own health! By learning everything you can about your condition, you can actively be involved in making some healthy lifestyle changes. After all, once you leave the doctor’s office, the rest is up to you!

To sum it all up…don’t leave the doctor’s office confused and with unanswered
questions! Being an active patient doesn’t mean that you have to be overly aggressive with your physician, but make sure that your needs are met before you leave. If you feel comfortable and confident in your doctor, chances are that you will become motivated to live a healthier life!

Top Five Cold and Flu Remedies

2007-11-30T10:49:00.000-05:00

So you have a cold, or worse yet the flu, and you are miserable! What can you do to help you feel better until the virus has worked its way out of your system?

Try one of these five natural remedies:

Echinacea

Echinacea can work wonders to help you fight that cold or flu. It has the ability to raise the levels of properdin, which is responsible for increasing defence mechanisms that help fight viruses and bacteria. It is also a blood cleanser and helps to move dead cells and other particles through the lymphatic system. To get the full benefits that echinacea can offer, make sure you take it as soon as you feel the cold or flu coming on. It is available as a tincture, capsule or tea.

Garlic

Garlic is well-known for it ability to boost the immune system. It contains allicin, which is one of nature’s most powerful antibiotics. If you combine garlic with echinacea, you will have a dynamic duo working on your behalf to fight off viruses and bacteria.

Ginger

Ginger not only has antiviral properties, it offers pain relief, antiseptic qualities and is an antioxidant! Not only will it help to reduce the pain and fever, it is a mild sedative to help you rest easier. You can drink ginger tea, make a tincture by soaking it in water, or add it to a fruit smoothie.

Vitamin C
Vitamin C is probably the best know natural remedy for colds and flus. You can either take a supplement or eat a wide variety of citrus fruits because of their high Vitamin C content. A great recipe to try is a combination of oranges, pineapple, seedless grapes, lots of fresh ginger, banana, pink grapefruit, cantaloupe mixed in a blender with orange juice as needed.

Drink Plenty of Water and Eat the RightFoods
Because your body needs all its energy to fight the cold or flu virus, it is best to avoid big meals when you are sick. However, drinking lots of water is imperative to help your body eliminate the toxins and wastes.

You may also find the following foods healing for your body:

Bananas – to soothe upset stomachs

Blueberries - helps prevent diarrhea, may lower fevers and relieves aches and pains (high in natural aspirin)

Chili Peppers - helps break up mucus in the lungs

Cranberries - helps to prevent bladder and urinary tract infections

Onion- phytochemicals can help to clear bronchitis and other infections

Rice - helps with diarrhea.

A natural high-potency vitamin can do wonders. Take the guess work out of what vitamins to take by taking Vita-Super vitamin. It contains your full daily need so you stay well day after day.

Keeping off the Winter Weight by Changing Your Workouts!

2007-11-29T12:17:00.000-05:00

Just when you thought you had figured out the perfect work-out routine…the cold weather comes along and ruins all your will to get outside (or even muster up enough motivation to get in the car to go to the gym). About this time every year, you predictably trade in your afternoon walks for large glasses of egg nog and hot chocolate. Sure, that doesn’t SOUND too bad, but that winter lethargy can really throw a wrench into your weight-loss goals.

So, make winter the season to shake things up. Tired of the old gym routine? Try a new indoor activity to get your blood pumping, as well as keeping your interest piqued. Check out our top five winter workouts that are guaranteed to keep you in shape during the hectic holiday season.

1) Join a class. If you already belong to a gym, there is no better time than the winter to start taking advantage of those exercise classes and try something new. From yoga to spinning, there’s a class to fit almost everyone’s work-out personality. Group classes are excellent ways to foster healthy habits--after all, if everyone around you is exercising and eating healthy foods, you probably will find yourself motivated to do the same.

2) Take a swim. Indoor pools are marvelous! Swimming is a wonderful physical activity that’s easy on the joints and can help improve cardiovascular strength (and the heated water feels pretty good too). For all you exercise-junkies out there, just because water work-outs are low-impact doesn’t mean that they’re not intense. For a heart-pumping work-out, try alternating swimming and jogging in the pool with leg lifts or squats. The water resistance is a great way to combine strength training with cardiovascular exercise.

3) Spice up the machines. Does the idea of spending 30 consecutive minutes on a treadmill sound less than appealing? Yes, exercise machines don’t have to be boring if you mix up your workout. Try doing a circuit of a cardio machine, then alternate with crunches and squats to keep your heart rate up.

4) Make every little step count. Even if you’re not a member of a gym or fitness club, you can even stay active without leaving the comfort of your home! Make an extra trip or two up your stairs and dance to some music while you’re vacuuming or cooking dinner. You can even make watching television into an exercise if you do crunches or lift small weights during the commercials.

5) Check out your library. Most public libraries have lots of exercise videos that you can check-out for free. You may feel silly working-out to that Richard Simmons tape, but as long as keeps you moving and having fun, you’ll be good to go.

Losing Weight the Mediterranean way

2007-11-28T09:30:00.000-05:00

Use olive oil instead of other salad dressings that are high in calories. Throw in some bits of feta cheese to a bag of mixed greens and you’ve got a healthy Greek salad.

Have a sugar craving? For a sweet and nutritious dessert, try some baked apple slices sprinkled with cinnamon and sugar.

When buying bread products, steer clear of the processed white flours and look for the whole grains. Those darker breads contain more nutrients and give your body lots more energy than their whole-wheat counterparts.

If you need a quick pick-me-up, have a handful of almonds with some dried fruit.

Of course, you can get too much of a good thing. Even though nuts and olive oil contain healthy fats, they are both high in calories. The key to any successful weight-loss plan is portion control, portion control, and portion control. But that doesn’t mean you can’t have fun with your food! Mediterranean eating is delicious and pleasurable, as well as being amazingly healthy! So eat up!

Recipe of the Week: Spicy Chicken Fingers

2007-11-27T09:11:00.000-05:00

On a diet and looking for a way to put some kick into your everyday chicken dinner? Try this fast and easy recipe your entire family will love. Serve these tangy chicken fingers for a low-fat, low-carb flavor explosion! Leftovers are great chopped up for a salad the next day.

4 6oz chicken breasts, cut into 3 strips (skinless, boneless)
2 tbsp Dijon mustard
2 tbsp Soy sauce
1/3 cup Lemon juice
1 tsp Vegetable oil or peanut oil
¼ tsp Red pepper or cayenne pepper

Combine the lemon juice, soy sauce, Dijon mustard, oil and cayenne pepper in a medium-sized bowl. Add the chicken strips and toss well to coat.

Cover and refrigerate at least 1 hour, tossing occasionally.

Preheat the broiler and lightly grease the broiler pan. Arrange the chicken strips on the rack about an inch apart.

Broil 4-5 inches from the heat for 5 minutes, brushing once with the soy sauce mixture halfway through the cooking.

Turn the chicken and broil 5 minutes longer, again brushing with the soy sauce mixture halfway through.

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

The "Day One" Diet

2007-11-26T09:56:00.001-05:00

Here’s a scenario that might be familiar to many Americans: you realize that you’ve got to lose a few pounds to stay healthy, but you just can’t get over those overwhelming feelings when you look down at the scale and see how much weight you really need to lose. At this point, you ditch the diet because it looks like it will take forever to reach your long-term goal. Does this sound like you?

Traditional diets seem to fail many Americans. Why? Many diets can have a negative impact on your self-esteem since the emphasis is on losing those big numbers rather than smaller-scale goal setting. Dieticians emphasize that most people who successfully lose weight and keep it off have ditched the diet completely, in favor of concentrating on exercising and eating small, low-fat meals.

If yo-yo dieting does not seem to be working for you, you might want to try a new and different approach – the Day-One method of weight loss. The logic behind this method is that you make TODAY the only day you diet. The catch is that you start over again the next morning, so that every day is Day One of your diet. This breaks down your weight-loss goals into easy, attainable steps so that if you slip up, you can just start over without feeling like you’ve botched your entire diet.

This method is perfect for long-term dieters, who have a significant amount of weight to lose, but see no end in sight. By setting small daily goals for yourself, you will be able to make your path to weight-loss much more manageable, especially since gradual weight loss can become frustrating for those of us who are impatient to lose weight quickly. So if you’re feeling overwhelmed, take pride in your day-to-day accomplishments that will eventually lead to a complete weight-loss success!

Happy Thanksgiving!

2007-11-22T10:14:00.001-05:00

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

2007-11-21T08:41:00.000-05:00

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

2007-11-20T17:55:00.001-05:00

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

2007-11-19T10:57:00.000-05:00

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

2007-11-18T07:15:00.000-05:00

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.

Want to Lose Weight? You Need a Plan!

2007-11-16T10:45:00.000-05:00

With 66% of Americans struggling with a weight problem, it makes sense that people want to lose weight, look better, have more energy and be more active. And yet how many times have you heard someone (or maybe even you!) say, “I went on a diet (or exercise routine) and started to lose weight, but I just couldn’t stick with it.” Why is it so hard to achieve your weight loss goals? Because you need a plan! If you want to lose weight, try the following tips to help you plan for success:

Ten Tips for Weight Loss Success

1. Set a realistic goal.
You are setting yourself up for failure, and possible health problems, if you set impossible goals. So to be safe, set a goal to lose about two pounds a week with an ultimate goal of losing 5 to 10% of your weight. Plus remember to set mini goals to help you achieve your ultimate weight loss goal.

2. Keep a journal to note your progress.
The National Heart, Lung, and Blood Institute states that “record keeping is one of the most successful behavioral techniques for weight loss and maintenance." It not only gives you an opportunity to look back and say, “Wow! Look what I have accomplished,” but you can also note patterns in your eating and exercise habits that you may need to change. It is important to keep track of more than just the pounds you are losing, though. Your journal should include the food you eat each day, the amount of exercise you do, your weight each week, and your measurements (arm, waist, bust, hip and thigh).
By writing down the positives changes, it not only gives you encouragement but it also keeps an accurate record of your weight loss, both in pounds and inches.

3. Find friends and family who will cheer you on.
Making significant changes are always easier with support. Ask your friends and family to support you by:
· Encouraging you as you make positive changes
· Keeping tempting foods out of your sight.
· Making some healthy changes too like snacking on fresh fruit and veggies instead of their usual junk food.
· Help you plan non-food related ways to celebrate when you reach your minigoals.
· Join the “A Year For Me” Weight Loss Support Group – This new online weight loss support group is led by a Registered Dietitian and Community Leader. We’re taking the next year, from Thanksgiving 2007 to Thanksgiving 2008, to concentrate on improving our health & dropping those pounds! .

4. Go shopping with a list (and full stomach!).
Before you go grocery shopping, make a meal plan and a list. Then only purchase the food on your list. And, so you are not tempted to buy goodies and other unhealthy foods, make sure you shop when you are full. With careful planning before you go to the store, you will not only stick to your diet, but you will also save money and time.

5. Develop a plan before eating out.
Decide what not to eat: a bread roll with butter, oil-based salad dressings, a side of fries, cheese sauces, and cream with dessert or coffee. Instead, ask for low fat options like extra vegetables rather than potatoes, grilled steak in place of the pan-fried version, a salad without the dressing, and a fresh fruit salad for dessert.

Don't forget that using a safe and natural appetite suppressant IS OKAY! While there are those who balk at what they call "diet pills", the fact is that there are safe and natural appetite suppressants on the market that can and will reduce your appetite so you eat up to 50% fewer calories in the day. It's a fact!

Remember, if you fail to plan, you plan to fail. All you need is a plan and encouragement to stick to it. Success can be yours!

Delicious Moroccan Honey Cardamom Chicken

2007-11-15T11:43:00.000-05:00

Low-fat, low-carb and easy to make, the combined fragrance of honey, cardamom and chicken is so amazing that the family will want to eat it all up for dinner, but if there's any leftover, it makes a gorgeous chicken salad for lunch the next day.

Prep Time: 5 min Cook Time: 20 min Servings: 6
Calories per serving: 220
Carbs per serving: 14 g
Fat per serving: 6 g
Protein per serving: 26 g

1 Lemon
1 tsp Fresh ground pepper
6 4 oz Chicken breasts, skinless
2 tbsp Olive Oil - Extra Virgin
4 tbsp Honey
1 oz Sherry
1 tsp Cardamom, ground

In a large mixing bowl, warm the honey, stir in the cardamom, sherry, and freshly ground peppercorns. Add the chicken bathe with marinade. Cover with plastic wrap and allow to sit at room temperature for a half hour.

Preheat oven to 375°F.

Heat olive oil in a skillet over medium-high heat. Sear the chicken on all sides until nicely browned.

Arrange lemon slices in a roasting pan. Arrange the chicken pieces over the lemon slices. Brush with marinade and give a generous twist of freshly ground peppercorns. Bake about fifteen 15 minutes until done or when juice runs clear when you pierce it with a knife.

Remove from oven and transfer to a serving platter; allow to rest for about five minutes before serving. In the meantime, pour the drippings from the roaster into a serving dish.

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

Mindful Eating For Weight Control

2007-11-14T12:28:00.000-05:00

What is meal time like at your house? Rushing out the door in the morning with coffee and toast? Gulping down cup-a-soup at lunch while you sit in front of your computer? Grabbing take-out to eat in the car on the way to your kid’s soccer practice? Unfortunately, rushing through our meals has become a habit in many people’s lives. You can learn to slow down, fully appreciate your food and enjoy every bite! In other words, learn to be mindful of your food.

Mindful eating is the practice of paying attention to your food. From buying your food and preparing it to eating and cleaning up afterwards, learn to slow down and concentrate on what you’re doing. And be aware not only of what you are eating, but how much you are consuming when you eat. Try the following tips for mindful eating:

10 Tips for Mindful Eating

1. Pay attention to the preparation of the food. Notice the colors, the aromas, and think about what resources (money, time, love, etc.) have been used to prepare the meal.
2. Set a beautiful table with a tablecloth, flowers, nice dishes and cutlery.
3. Allow an hour for your meal so you can really slow down and enjoy the company of your family.
4. Be mindful of the portions you're taking rather than absentmindedly serving yourself heaping amounts.
5. Focus on each bite and how your body feels.
6. Stop and look at the food, feel the texture, smell it, really taste it, and listen to how it sounds as you chew.
7. Be mindful of your hunger and fullness cues.
8. Avoid distraction while eating. Turn off the TV and remove all books, games, etc. from the table.
9. Plan ahead. Write down what you’re going to eat before you eat it, including your snacks.

10. Put only enough food for your portions and maybe a healthy second helping of veggies on the table.

Mindful eating is a big step in your weight loss success because it helps you to plan meals and snacks with more of a focus on what your body really needs - and when you are really full. You will also have time to remember any vitamins or other supplements that will help you on your journey to better health. So slow down and take time to enjoy every part your meal – from picking out the food in the store (or in your garden), to lovingly preparing it and savoring every bite.

Recipe of the Week: Home Style Chicken Cacciatore

2007-11-13T10:37:00.000-05:00

Italian-style chicken -- mouth-watering and soul-warming family meal... but low-carb and lower in fat for anyone who is watching their waistline!

Prep Time: 15 min Cook Time: 1 hour Servings: 6
Calories per serving: 155
Carbs per serving: 10 g
Fat per serving: 6.5 g
Protein per serving: 13.5 g

1 Bay leave
¼ tsp Ground allspice
1 cup Mushrooms, sliced
1 6oz can tomato paste
2 oz White wine *optional –substitute apple juice
1 Green bell pepper
1 Onion, large
3 Garlic cloves, minced
1 Whole chicken
1 dash Black pepper
2 tbsp Olive Oil - Extra Virgin

INSTRUCTIONS

Preheat oven to 350°F.

Cut chicken into portion-sized pieces. Sprinkle with freshly ground pepper as desired. Don't worry about salt -- there's enough in other ingredients.

Heat olive oil in skillet on medium-high heat. While browning chicken on all sides, slice mushrooms, dice onion, mince garlic and julienne the green peppers.

Remove chicken from skillet, drain and blot any excess oil with paper towels. Add vegetables to skillet and sauté until onions are translucent.

Arrange chicken pieces in the bottom of a covered casserole dish and cover evenly with the sautéed vegetables. In the skillet, combine tomato paste, water, wine, bay leaf and allspice. Mix well and pour over the chicken and vegetables.

Cover the casserole and bake for a half hour. Remove cover for the remaining half hour.

For more recipes and our newsletter, visit www.shopcyc.com now!

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

Change your Diet in 7-Days

2007-11-10T07:53:00.000-05:00

Small changes in your diet can lead to big results! Practice just one easy tip a day and be on your way to better health and a slimmer waistline.

Plan it! Planning goes a long ways by helping you eat healthier. Sit down every Sunday (or the best day for you) and plan out your meals then hit the grocery store and stock your cupboards. Try to plan in two or more vegetarian based meals for the week.

You bite it you write it! Tracking what and how much you eat is an effective and important part of weight control. All you need is a pen and paper! Don’t forget to pay attention to how mood affects your food intake.

Start your engine! Breakfast is an important part of weight management, in fact studies show people who eat breakfast regularly weigh less. You’ll stay on track and avoid extreme hunger later on!

Sip Smart! Grab a water bottle and re-fill often during the day. Thirst can actually be mistaken for hunger and water helps fight fatigue. Skip sugary beverages such as sodas and fruit drinks which are full of empty calories that do not satiate. And, research shows that we don’t compensate for calories from beverages by eating less later on.

Downsize! Use a smaller plate or bowl for your meals for instant portion control. Stock your home with portion controlled treats to avoid overindulging and resist supersizing your fast food order.

Snack Smart! Do add snacks to your day, especially if you go long periods without eating. Try a carbohydrate and protein combo to get your hunger at bay.
Brown bag it! Make it goal to bring a lunch to work or school most days of the week. You’ll have control over your food choices and save calories and money.

Red Wine - Healthy Heart Benefits and MORE!

2007-11-08T10:22:00.000-05:00

Ever wonder why the average French person is slimmer and healthier than the average North American? That question seems to be the mystery behind this “French paradox.” While the French diet is extremely high in saturated fats North Americans are the ones who suffer from an extremely high rate of coronary heart disease.

Could the explanation of the French paradox lie in their heavy consumption of red wine?

A study done at the Northwestern University Medical School has found a chemical in red wine that contains a whole slew of health benefits. Called RESVERATROL, this substance is derived from the skin of red grapes and is one of the primary ingredients in red wine. Research shows that a moderate consumption of red wine greatly reduces the risk of cardiovascular disease.

Although one of the functions of Resveratrol is to protect the grape against fungal infections, the benefits that the compound offers to humans are causing quite a stir in the health world. Research shows that drinking a cup a day of red wine will provide your body with antioxidant, anti-inflammatory, and anti-cancer effects. Antioxidants are a type of substance that protects your cells from damage by molecules known as free radicals. These free radicals can wreck havoc on your body, causing injury to your DNA, cell membranes, and proteins, which can lead to certain types of cancers. Resveratrol has actually been shown to decrease the damage caused by the free radicals, thereby reducing the body’s risk of contracting cancer.

The antioxidants found in Resveratrol are particularly exciting to scientists because of all the benefits that they offer to the heart. Red wine helps reduce cardiovascular disease in these ways:

· Reducing the production of LDL (the “bad”) cholesterol in the body
· Increasing levels of HDL (the “good”) cholesterol
· Reducing the amount of blood clotting in the arteries

These antioxidants are also responsible for one of the best benefits of drinking red wine—Resveratrol may offset the effects of obesity. Research shows that although the substance has little impact on your actual weight, it can help to lower glucose levels, strengthen your liver, and improve your heart. In a Harvard Medical School study on obese rats, the rats that were given diets enriched with Resveratrol became considerably healthier than their counterparts who were fed normal diets.

If you’re looking for more reasons to drink wine, here’s another one: Resveratrol may have age-defying properties and have the capacity to increase longevity. Research shows that red wine could slow the onset of degenerative diseases such as Alzheimer’s because Resveratrol helps to prolong the lifespan of cells. However, like all good things, red wine should be consumed in moderation, but it is especially gratifying to know that this little indulgence can be so good for your body!

Resveratrol is one of the primary ingredients in Resvino-A™, the new red wine product by Curb Your Cravings™. Resvino-A™ is the only red-wine antioxidant product in the market that gives you the health benefits of nearly 5 glasses of red wine in one convenient pill. The antioxidants that are found in a single pill have been shown in studies to be even more powerful than both Vitamin C and Vitamin E. Completely natural, Resvino-A™ will provide your body with all of the benefits of red wine without the calories. Helping you to live better, stronger, and healthier, Resveratrol is believed by many scientists to be the new “fountain of youth” that is found naturally in grapes.

Source for study: http://www.sciencedaily.com/releases/1997/12/971219062019.htm