HOW MANY CALORIES ARE YOU DRINKING?

Sneaky Calories in Beverages Really Add Up!

They go down easily and can be found anywhere and everywhere. Water, tea, milk, juice, soda, flavored waters, coffee, energy drinks, smoothies. This list touches just a few of the many categories of beverages but doesn’t even delve into the different brands, sizes, flavors and varieties. Plus, with the billions of dollars spent to make drinks look good, it’s hard to resist them! You probably couldn't avoid them even if you tried; they are everywhere you turn, tempting you at gas stations, schools, doctor's offices, malls, movie theaters, airports, bus stops, street corners, your workplace—even at the gym! For time’s sake, let’s skip counting the dollars spent on marketing these drinks and go straight to the number that matters most if you're watching your weight: 400.

That's the average number of calories Americans drink on a daily basis, according to a recent study in the American Journal of Clinical Nutrition, which showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. So where are all of these calories coming from?

Here is a sampling of the calories hiding in your cup.

Soda is the most-discussed beverage that sneaks calories into your day. Soda and fruit-flavored drinks can rack up to 250 calories per 12 ounces. Ginger ale and dark cola are the lowest in calorie at about 120 calories per 12 ounces, and cream soda is the highest with about 200 calories per 12 ounces. Portion size does really say it all! When these sugary liquids are sold in 20 ounce, 48 ounce, 1 liter and 2 liter bottles, it would be easy to work up to 800 calories in drinks a day if you're not being conscious of your choices. (Big) gulp!

"Juice" drinks (flavored, sugar-sweetened juice) can rack up more calories per ounce than soda! Orange, grape and cranberry juice drinks have about 216 calories per 12 ounces. But they seem so healthy! Don't let the fact that a portion of the ingredients in those bottles come from fruit fool you. The calories in these beverages should not be overlooked. Thankfully, food labels make it easy to check out the calorie content prior to purchasing a drink. Flip over labels before buying anything, and, of course, check the portion size!

Even 100% fruit juice, be it orange, apple, grape, pomegranate, cranberry or another flavor, can contribute calories to your diet. It’s great that all the sugar in fruit juice is natural and direct from the fruit, but unlike a whole piece of fruit, fruit juice is very concentrated in sugar, which makes it high in calories. Juice can also count as a serving of fruit if you’re getting about 6 ounces, but if you’re filling a big 24 ounce cup, you could be pouring about 320 calories of OJ with your breakfast. Go for grape juice or pineapple juice and the numbers are even higher. If you’re worried about getting in your vitamins, grab a whole piece of fruit for a snack or add some berries or sliced fruit to your nonfat yogurt or whole grain cereal in the morning. Anytime you can eat fruit or vegetables rather than drinking them, you'll be better off.

Milk, including non-dairy milk alternatives, is often overlooked when it comes to calories. Although the beverage tastes great and is great for you, it does still contribute calories. A single serving of milk is 8 ounces, which is probably less than what many people pour at meals or on a big bowl of cereal in the morning. A tall dinner glass is about 12 to 16 ounces, which provides 132-168 calories if you choose skim. Fill your glass with 2% milk and that number jumps to 240 calories. These facts don’t discount the key nutrients found in milk that are healthful, but they hopefully encourage a proper serving size.

Many of us can’t function before 11 a.m. without our coffee. The brewed beverage is, by itself, calorie free, which makes it seem innocent. But with all the enticing additives offered by java joints, the numbers rise sharply. An 8 ounce latte made with whole milk is about 130 calories, but add flavored syrup, sugar and whipped cream on top and your drink now tops 200 calories. But when was the last time you ordered a latte that small? Once we bring up the tall, grande and venti sizes it’s a whole new ball game. A venti gingerbread latte with whole milk and whipped cream packs 440 calories into the cup. Granted, this is a large size, fully loaded, but it does a fine job of painting the picture of how many calories you could be drinking if you don't look up the facts beforehand.

Those who don’t drink coffee may turn to energy drinks to put pep in their step. Exercisers may also tend to favor energy drinks and sports drinks pre- or post-workout. These drinks may look tiny and taste light, but they can have up to 112 calories per cup. Sports drinks like Gatorade and Powerade come in at about half that, around 60 calories per cup. But watch out: the bottles they come in can contain up to 32 ounces—not 8 ounces—which adds up to 240 calories per bottle.

Considering how cheap, accessible and delicious sweetened and caloric beverages are, it's easy to see how the average person consumes hundreds of calories per day from drinks alone. Those liquid calories add up fast for another reason, too: It's so easy to mindlessly drink beverages. If you’re sitting at your desk, driving your car, or watching a movie, it’s not hard to suck down a supersize beverage in 5 minutes without even feeling full or satisfied. Couple this with free refills, and you’ve completed an equation for calorie over-consumption!

So often, we focus on what we're eating when we want to lose weight or get healthier, but don't forget about liquid calories. You don't have to swear off soda or your morning latte to reach your goals. Just be aware of how much you're drinking, and follow these beverage guidelines to fit your favorite tasty drinks into your healthy eating plan.

CALORIES IN = CALORIES OUT?

There is a fair amount of controversy over the basic question of how people gain weight. Is it simply a matter of energy intake being greater than energy expenditure? Or is there more to it; do the type of calories we eat matter and can avoiding certain types help to lose or prevent weight? The various low-fat, low-carb, and glycemic index advocates can’t seem to agree on which it is.

However, most can agree, and logical sense would tell us, that drinking 500 calories of soda is not equal to eating 500 calories of fruits and vegetables. One is simply “empty” calories—those that provide no real nutritional benefit and don’t do much to combat hunger.

Whether you ascribe to the simple idea of trying to burn more calories than you take in or focus on avoiding certain types of calories, you want to minimize intake of empty calories, and maximize nutrient-dense calories.

10 REASONS WHY YOU EAT WHEN YOU ARE NOT HUNGRY

We've all done it, and sometimes we don't even realize when it's happening. Maybe you graze when you're bored, or reach your hand into the office candy jar each time you pass by. Perhaps when you're feeling sluggish in the afternoon, you head to the vending machine for a pick-me-up. All of these are opportunities to eat for reasons other than hunger. No matter why food calls your name, one thing rings true: We have all eaten something when we weren't truly hungry. While that's OK from time to time, too much eating without thinking can really hurt your weight management goals. And depending on what you eat, hurt your health, too.

Take a look at these 10 situations that encourage you to eat when you're not hungry, plus tips to cope in a healthier way.

To Cope
Emotions are a common eating trigger. Happy? You might eat a treat to celebrate. Sad? You might eat to soothe yourself with comfort food. Angry? You might take it out with a fork instead of the person who really caused it. But if you turn to food for emotional reasons, you won't resolve the underlying issues. It may help to track your eating habits in a journal, noting your emotional state when you headed for that snack. Writing it down may help you make a connection you hadn't seen before, like the fact that you eat when you're lonely or angry. Then you'll know for the future to look for a different outlet, such as calling a friend when you're lonely or turning to that punching bag when you're mad or stressed.

Out of Boredom
Sometimes you're not emotional—you're just bored. For many people, eating seems like a good solution when there's nothing better to do; whether you graze at home on the weekends or entertain yourself with lavish dinners out. But eating can only last for so long—and then you have an afternoon to fill! If you know boredom is a trigger for your emotional eating, have a list of strategies in place to keep yourself busy and entertained when you don't have anything else to do. Catch up with an old friend, write an old-fashioned snail-mail letter, write in your journal or blog, volunteer in your community, take up a new hobby or read a book you've always wanted to read. Better yet, make your boredom-buster an active endeavor, such as trying a new class at the gym, playing an active video game, going for a walk with the dog or flying a kite. Eating won't sound as appealing if you have a fun alternative to occupy your mind and your body!

Because Other People Are Eating
When you're out enjoying a dinner with family or friends, it can be easy to eat when you're past the point of fullness—especially if you're enamored in conversation and not paying attention to your satiation level. Perhaps more common, it's easy to indulge when others around you are eating, too. It makes you feel like you fit in, and that it's OK since everyone else is doing it. Research shows that our habits mimic our companions' actions in situations like these. You don't have to swear off happy hour with friends to watch your weight though. When your dining companions devour a second basket of bread or chips, or order dessert, don't automatically follow suit. Check in with your hunger level to see if you really need it or if you'll be more satisfied with the fun conversation. If you have trouble stopping yourself from reaching for more, use some of these dining out tactics to stay in control.

Because Food is There
Have a candy jar at the office that calls your name? Do you feel powerless to pass up food at a party, even if you've already eaten? When food is in plain sight, it can be so easy to grab a handful simply because it's there. It looks good. You like it. It's right in front of you. What's the harm? Any food that is nearby, visible and easily accessible is hard for anyone to turn down. If you're unable to nix the trigger food altogether, move your children's treats out of sight—you'll be less likely to grab a handful.  Instead of a clear candy jar, try an opaque one or move it to another location. (Alternatively, stock the candy jar with a healthier, more filling treat—like nuts or trail mix.) When you're already full and food is out at a party, stand with your back to the table or in another room. The flipside of this works, too. When you keep lots of other healthy foods in sight, like a bowl of fruit on the table, you're more likely to eat them.

Because It's a Special Occasion
If you work in a big office or have a big family, it can seem like every day is someone's birthday, anniversary, or shower. And if those celebrations often involve cake or alcohol, it might seem that every party is a calorie-laden minefield. If you don't want to have a piece of cake every day, don't automatically get in the cake line when it's your bosses' birthday—you can always show your face at the celebration without taking part in the punch bowl. Remember: Celebrations are about the people, not the food. If you do best without temptation, skip the gathering altogether or bring your own low-cal treat. Here's another tactic: New research shows that just imagining yourself eating a treat can decrease your desire to eat the real thing. Passing up cake or celebratory food on occasion just got easier!

Because You're Tired
The dreaded afternoon energy lull can drive even the most disciplined of us to food—especially sugary treats. But that sugar rush might be followed by an even worse crash. Instead, take a walk around the office, head outside for some rejuvenating natural light, or drink a cup of coffee or a tall glass of cold water. A change of scenery might be just the ticket to battle the afternoon lull.

Because the Clock Says So
Do you pull out your lunchbox when the clock strikes noon, just because it's time for lunch? Or head to the kitchen at 6 p.m. just because that's your typical dinnertime? Don't just eat when the clock tells you to! When mealtime hits, use it as a cue to check in with your current hunger level. Are you actually hungry? If so, whip up that healthy meal. If not, wait until your body tells you to eat, and ignore the clock.

Because It's Free (Or Cheap)
Everyone loves to get a good deal. But don't eat up just because something is free (think free samples at the grocery store) or super cheap (buy-one-get-one-free sodas or all-you-can-eat buffets). Always check in with your body's hunger level before you automatically fill your plate with a freebie.

Because You Can't Say No to Food Pushers
If you're a people pleaser, it can be hard to say no, especially when friends or family offer you scrumptious food. And sometimes people who push food don't take no for an answer. Have excuses lined up in your bag of tricks—and be honest. "I'm not hungry" works well, as does "I'm trying to lose weight." If you end up with a piece of cake (or a whole cake to take home!) despite your protests, remember that you're in control (it's rare that people will try to force feed you). You can always set the fork down or share the cake with neighbors or co-workers, or simply eat just a small portion.

Because You Suffer from Clean Plate Syndrome
Most of us have grew up hearing, "There are starving kids who would love to eat that" to get us to clean our plates as kids. And for many of us, the well-meaning notion to prevent kids from wasting food and encourage them to eat their broccoli has stayed with us into adulthood. Do you still feel obligated to clean your plate, even when you're not hungry enough to comfortably finish it all—especially at a restaurant where you're paying a premium for a meal? Fortunately, most of us live with modern amenities like refrigerators and microwaves that make stowing away almost any meal for another time easy. (See, no waste necessary!) To prevent overeating, take stock throughout your meal to gauge how hungry you are; you might find that you don't need those last few bites after all. If that doesn't work, use smaller plates at home to eat less! And lastly, get over your fear of leftovers. I've met countless people who say they simply don't eat them. Why not? Many foods taste better the next day or two, and most things can be refrigerated and eaten without sacrificing flavor or texture.

If you eat for reasons other than being hungry, check in with yourself. Knowing what true hunger feels like can help you recognize when you're eating for other reasons. If you can't avoid the specific triggers that cause you to eat when you're not hungry—and there's no way to avoid them all—knowing these strategies will help!

THE DANGERS OF CONSUMING HIGH FRUCTOSE CORN SYRUP

Prevent Cancer and Lose Weight Naturally by Limiting Fructose

The link between fructose consumption and many forms of cancer are quite evident, as this form of sugar derived from fruit provides fuel to cancer cells, causing them to divide and proliferate. Fructose is an inexpensive sweetener used in many processed foods and drinks and is most frequently found in its super-charged form, high fructose corn syrup. You can dramatically lower your risk for developing many of the most deadly types of cancer as you naturally lose weight by diligently reading nutrition labels to eliminate fructose from your diet.

Fructose Promotes Cancer Proliferation
For some time, medical researchers have known that sugar in the form of glucose is the main energy source which cancer cells use to initiate. Information published in the journal Cancer Research shows that cancer cells use glucose and fructose in different ways to fuel growth, and fructose specifically provides the mechanism which leads to cellular accelerated proliferation and metastasis. They conclude that restricting both glucose and especially fructose are essential to cancer prevention and controlling existing disease.

Metabolic Syndrome and Excess Weight Blamed on High Fructose Diet
It`s no secret that waistlines have been expanding at disproportionate rates over the past half century, and volumes of scientific evidence now point to the primary suspect in this epidemic, fructose. Our body metabolizes fructose differently than glucose, and it doesn`t trigger the same insulin response compared with sugar or simple carbohydrates.

Our appetite hormones, leptin and ghrelin are thrown off balance and don`t register fructose calories as energy consumed, meaning we`re much more inclined to keep eating. As this process continues over the course of many years, it leads to insulin resistance, metabolic disorder and contributes to the rising rates of obesity experienced by many unsuspecting people.

Fructose Consumption Increased Five-Fold over the Past 100 Years
A century ago, the average daily consumption of fructose was around 15 grams, a far cry from the typical 73 gram dose we receive today. More importantly, the small amount eaten by our ancestors was largely from fruit, where the fructose is bound to fiber and isn`t released to the bloodstream as quickly. By contrast, today we consume mostly high fructose corn syrup which has been artificially produced in a laboratory and exerts a much higher degree of metabolic dysfunction in this ultra concentrated form.

Reduce Fructose to Avert Cancer and to Assist Weight Loss
Food manufacturers have been using high fructose corn syrup in ever increasing quantities as an inexpensive sweetener for the past 40 years, with obesity levels and fructose sensitive cancers increasing in linear proportion. The only way to purge this unnatural poison from your food supply is to carefully read every nutrition label for the presence of corn syrup, high fructose corn syrup and the newly coined marketing term, corn sugar. Avoid any sweetened soft drinks and especially fruit juices, as well as all processed or prepared foods. You`ll find fructose in one of its many forms in virtually every type of food which has been manufactured for mass consumption.

CONTROL YOUR APPETITE HORMONES FOR PERMANENT WEIGHT MANAGEMENT

Our body has evolved to use a very efficient pair of hormones which signal the brain when it`s time to eat, or when we`ve had enough food. Leptin and ghrelin are the hormonal messengers responsible for our desire to eat, our craving for certain foods and whether we store excess calories as body fat or use it for energy. To prevent these hormones from becoming resistant and ineffective communicators, we need to follow a natural diet and lifestyle.

Our Modern Diet Leads to Disease and Obesity
The vast majority of children and adults alike eat and live in a manner which is much different than our ancestors. The large number of calories we consume from processed food sources causes metabolic disruption and leads to disease and an early demise. Further, we eat at all hours of the day and night, continually digesting food and never allowing our body the chance to perform essential routine maintenance duties which can prevent illness.

Controlling Leptin and Ghrelin with Natural Diet and Lifestyle
After years of dietary abuse and poor lifestyle habits, our appetite hormones become resistant to the effects of excess food and fail to properly transmit signals to the brain. Researchers are still working to unravel the precise mechanism behind leptin and ghrelin. You can master your appetite hormones by following a diet rich in foods found in their natural form, observing proper meal timing, and supplementing with LepitrimElite to balance Leptin levels, which is available at Kerisma Centre for Medical Weight Loss.

Stop Eating 3 Hours before Bed
Finish your last meal at least 3 hours before retiring for the night to allow digestion to complete. The body performs critical repair functions at night which can only occur on an empty stomach. Further, during the night hours your metabolism releases fat at the direction of your appetite hormones which only takes place when there are no readily available calories from a recent meal.

Eat 3 Properly Spaced Meals Each Day
Plan 3 well balanced meals a day. The timing between meals is important as it allows digestion to complete and blood sugar and lipid levels to return to normal.

Restrict Calories at Meals
Plan nutritionally balanced meals of 400 to 500 calories each, depending on your activity level. We haven`t evolved to properly digest large amounts of food at a single sitting, and this leads to malfunction of our appetite signaling mechanism. Eat slowly and chew each bite for 30 seconds to allow leptin to send the satiety signal to your brain.

Eliminate Sugar and Processed Carbohydrates
Refined carbohydrates and sugar laden foods wreak havoc on your blood sugar causing wild spikes which lead to metabolic dysfunction. Eventually this also disrupts the normal function of leptin and ghrelin as the hormones become less responsive to food intake. This is the beginning of the process which results in fat storage and obesity. Try eliminating all sugar and processed junk food for 2 weeks and find out how much better you`ll feel as you restore normal appetite control.

Leptin and ghrelin have evolved as a highly effective mechanism to keep us from starving to death in times of famine. Poor diet and lifestyle lead to the ultimate failure of this delicate signaling system, making weight loss an impossible task. Master your appetite hormones by following a naturally evolved diet and observe proper meal timing to reap the benefits of restored health and permanent weight loss.

Weight loss techniques are a dime a dozen these days, with experts touting all sorts of different diet and exercise regimens as the solution to obesity. But new research set to be presented at the 240th National Meeting of the American Chemical Society (ACS) offers a simple approach that involves no drugs and has no negative side effects. According to researchers, drinking two glasses of water before each meal will help you to lose more weight.

"We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy," explained Brenda Davy, Ph.D., senior author of the study, to reporters." In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about five pounds more than dieters who did not increase their water intake."

The philosophy behind the "water cure" suggests that by consuming more water, there is less room in the stomach for food. So in essence, the zero-calorie beverage takes the place of food, which results in less calorie consumption and less additional pounds. However, all participants in the study ate low-calorie foods as part of the study -- and all lost some weight. But those who drank water before their meals lost more than those who did not.

Researchers also noted that water is better than sodas and other sweetened beverages that are loaded with sugar or artificial sweeteners. These additives contribute heavily to weight gain, so dieters would do best to nix these drinks from their diets and drink plenty of water instead.

"It is a good idea for people on weight loss programs to support their liver function with high-fiber foods and liquids. Consumption of six to eight glasses of liquids is necessary each day to maintain the water content of bile. Pure water or fresh fruit and vegetable juices are the preferred ways to meet your body's water requirements.

FOODS THAT NATURALLY SUPPRESS APPETITE

The hunger associated with losing weight can seem daunting, and may even discourage many people from maintaining their weight loss program. There are many foods, however, that can suppress appetite. This makes dieting much easier, and increases the probability of weight loss success.

There are many natural foods that can avert hunger. Choose foods that are filling, yet contain few calories. In addition, take care to try new food combinations. It is important to incorporate variety into your meal plan.

Try the following appetite suppressing foods to help boost weight loss:

Celery
According to research conducted by the Mayo Clinic, choosing foods with a low energy density can help control hunger. The energy density of a particular food refers to the number of calories contained within a given volume. So, for example, a small piece of candy may contain a large amount of calories. It is said to have a high energy density.

Celery, conversely, contains few calories for a large amount, so it has a low energy density. In fact, an entire cup of celery only provides 16 calories. These are the kinds of foods to include to suppress hunger. In addition, the subtle saltiness from the sodium content, as well as the crunchiness of celery, can provide satisfaction while dieting.

Lemon Psyllium Cocktail
Psyllium is a soluble fiber that originates from the Plantago ovata plant. Fiber adds bulk to the diet and provides a sense of fullness. Including more fiber can facilitate weight loss.

An easy way to utilize psyllium is to make a cocktail. Add a serving of psyllium powder, a tablespoon of lemon juice, and a couple of drops of stevia to a large glass of cold water. Mix thoroughly and drink immediately.

Lentils
Lentils have a long list of outstanding qualities that can enhance weight loss and general health. They have a large amount of fiber, which helps dieters with satiety. Lentils boast 8 grams of fiber per serving. Much of this fiber is soluble and aids in the stabilization of blood sugar. This helps prevent spikes in blood sugar, as well as subsequent fat accumulation.

The nutritional content of lentils is remarkable. In addition to the fiber, they also have a large of amount of protein, folic acid, iron, and magnesium. Protein can suppress hunger by its slower rate of travel through the digestive system. Nine grams of healthy proteins are in every half cup serving of lentils.

Lentils come in a variety of colors, including brown, green, and red. They require no presoaking and are delicious and filling in soups, spreads, and dips.

Zucchini
Zucchini is another useful low density food that can help suppress hunger. A cup of zucchini contains a mere 20 calories. One interesting way to use zucchini is to prepare it as a pasta substitute. It can be processed through a spiral slicer to resemble thin spaghetti noodles. Add low calorie tomato sauce or salad dressing for flavor. This quick meal also provides protein and fiber, and is very low in cholesterol, making it a highly beneficial food that can assist healthy weight loss efforts.

INCREASING FRUITS & VEGGIES LEADS TO PERMANENT WEIGHT LOSS

Although most Americans find their waistlines expanding with each year, a few manage to stay slender and trim throughout their lives. These are the ones who capture attention and never seem to look their ages. How they do it was the subject of a recent Consumer Reports investigation that sought to determine if these people were genetically gifted, or whether they were in possession of a magic secret resembling the fountain of youth. The study found that getting a large part of nutrition from fruits and vegetables played a big part in keeping these people trim and youthful.

Eat more fruits and vegetables to reach and maintain ideal weight

Consumer Reports National Research Center asked subscribers to their magazine about their lifetime weight history and their eating, dieting, and exercising habits. A total of 21,632 readers completed the survey which identified three key groups: people who were never overweight during their lives, people who were once overweight but have kept themselves at least ten percent lighter for the last three years, and people who were overweight and would like to lose but are still close to their heaviest weight. The always thin people made up 16% of the sample, and the successful losers were 15% of the sample. Failed dieters made up 42%, with the rest not fitting into any category.

The group that had always been thin included a tiny 3% who said they never exercised and ate whatever they wanted. The rest of the always thin group was a lot like those in the successful losers group. This statistic belies the notion that people who have always been thin have some sort of hereditary advantage.

An analysis of the data revealed six key behaviors shared by the always thin and successful losers groups. These behaviors were defined by Consumer Reports as correlating highly with a healthy body mass index (BMI). Leading the list was the eating of fruits and vegetables. 49% of the always thin and successful losers groups said they ate five or more servings a day of fruits and vegetables for at least five days out of a week.

What about fruits and vegetables allows people to achieve a healthy BMI? Fruits and vegetables are low in calories, high in volume, and high in critically important nutrients. They provide the feeling of satiety that goes with fullness. When the stomach is filled with high volume foods that are not high in calories, there is less room to pack in more calorie dense foods.

Fruits and vegetables help weight loss by reducing energy density

A recent study from the Department of Nutritional Sciences at Pennsylvania State University studied the relationship of energy density to dietary outcome. They found that lowering the energy density by increasing the volume without changing nutrient content can enhance satiety and reduce energy intake at a meal. Satiation was shown to be influenced by energy density when the portions of macronutrients were constant. Since people tend to eat a consistent weight of food, when the energy density of the food is reduced, energy intake is also reduced. The effects of considering energy density have been seen across broad ranges of adults as well as in children. Both population based studies and long term clinical trials have shown that reducing the energy density of the diet by the addition of fruits and vegetables was associated with substantial weight loss even when people were not told to restrict calories. This study is from the March 19 edition of Physiology and Behavior.

Substituting beans and lentils for meat is a great way to lower the energy density of a meal. The calories are about the same, but beans and lentils are high in fiber. Beans and lentils are more filling than meat because a quarter pound of beans has a greater volume than a quarter pound of meat.

Fruits and vegetables are nutrient packed

Eating fruits and vegetables can turn off cravings for other types of foods and short circuit the food addiction cycle, helping to provide a boost to weight loss efforts. Nature has built into each of us the desire to eat because eating provides the body with the nutrition to function and maintain itself. If people choose to eat foods that do not contain the nutrients needed, the body will continue to send the signal that more eating is needed. Fruits and vegetables are nutrition powerhouses containing the vitamins, minerals, enzymes, fiber, antioxidants and protein needed for good health and avoidance of disease. When they are eaten, the body is satisfied and the signal to continue eating is extinguished.

The average person in America eats a diet containing only 8% fruits and vegetables. This does not provide nearly enough nutrition to extinguish the signal to eat more. If the other 92% of food eaten consists of nutrient poor processed foods or anything claiming to be low carb or low fat, the signal to keep on eating remains strong. To get real impact on weight and health, intake of fruits and vegetables must be drastically increased. Fruits and vegetables should make up the largest single block of food in the diet, with other foods added in small amounts. People increasing their fruit and vegetable intake while lowering the intake of foods deficient in nutrients will begin to see a difference in their weight and their energy levels.
Choose fruits and vegetables by their color

To gain full spectrum nutrition, eat a variety of colorful fruits and vegetables at every meal. Here are the superstars of nutrition in each color group:

Super greens: These vegetables should make up the foundation of your daily vegetable intake. Dark green leafy vegetables such as spinach, chard, turnip greens, mustard and collard greens, and deep green lettuces, are high in folate, a B vitamin that shows promising results in preventing heart disease. They are treasure chests of detoxifying chlorophyll. Broccoli and Brussels sprouts contain sulforaphane, a potent phytochemical found in all cruciferous vegetables that has been found able to detoxify carcinogens before they do damage to the body. Sulforaphane is also a potent antioxidant with a life in the body of up to three days, vastly surpassing many other antioxidants in staying power. Broccoli sprouts are the best source of supforaphane.

Super reds: Red fruits and vegetables are chocked full of lycopene, the carotenoid that offers high levels of protection against prostate cancer. Find lycopene in red bell peppers, watermelon, pink or red grapefruit, and tomatoes. Cooked tomatoes contain much greater levels of lycopene than tomatoes eaten raw. Red cabbage is full of vitamins and minerals. It is rich in Vitamins C and K, and has all the anti-cancer benefits of other cruciferous vegetables. And don't forget to include red beans. They are one of the best sources of molybdenum and are loaded with protein.

Super oranges: Orange fruits and vegetables are high in beta carotene, notable for its ability to prevent cancers of the lung, esophagus and stomach. They lower risk of heart disease and boost the immune system to keep infections away and make sure cancers don't get started. Carrots, sweet potatoes, mangos, pumpkins and oranges are the main representatives in this group. Each offers a unique profile of vitamins, minerals and antioxidants. Sweet potatoes are extremely rich in carotenoids and can be eaten by people allergic to nightshade alkaloids.

Super purples: Grapes, blueberries, prunes, and eggplant are the main representatives of the purples. They are known cancer fighters. The anthocyanins providing their distinctive color also give these foods the ability to ward off heart disease by preventing clot formation. Lutein, a carotenoid found in blueberries, reduces the risk of heart disease and stoke and guards against age-related macular degeneration. Prunes are packed with antioxidants. Antioxidants lead the fight against aging.

Super whites: Potatoes, white beans, cauliflower, mushrooms, bananas, onions and garlic are each unique in what they have to offer. Potatoes offer more potassium than just about any other food. Bananas provide energy boosting natural sugars along with Vitamins B6 and C. White beans offer lots of fiber and high quality protein along with a broad spectrum of minerals. Mushrooms are good vegetable source of Vitamin D. Onions and garlic are legendary for their ability to fight cancer, heart disease, and increase the overall antioxidant level of the body.

Super browns: This category is all about beans and lentils. These are foods with some of the highest levels of protein in the vegetable kingdom. Add some rice or corn and this protein is perfect for humans. Pintos and lentils are great sources of manganese, copper, phosphorus, magnesium, iron, potassium, and Vitamin B1. Their high fiber content keeps cholesterol levels right where they should be.

Upping the amount of fruits and vegetables in the diet is easy

Look at the list of super fruits and vegetables and pick out the ones you really like. Phase in your favorites at first and slowly phase out the processed foods and meat. You don't have to give them up entirely, because your goal is simply to make fruits and vegetables a greater part of your diet. Once you begin eating more of them, you will find that you no longer have cravings. Even the craving for sugar and other sweets will be stilled by the delicious sweet taste of the fruits you choose. Try visiting a salad bar for lunch or dinner and filling your plate with a multitude of colors. As you add more and more fruits and vegetables you will build up your nutrient reserves and start to feel really great. The extra energy you have may even increase your interest in exercise. Replacing many meat and dairy products with fruits and vegetables will help you quickly lose any unwanted pounds. After awhile it will be you who looks young and captures attention.

GREEN TEA CONFIRMED AS WEIGHT LOSS TOOL AND POWERFUL ANTIOXIDANT

Green tea (and its less refined cousin, white tea) has been a part of the ancient Chinese tradition for countless generations, in large part due to its rich endowment of bioactive catechins. Many studies over the past decade have shown that green tea is a powerful tool to improve metabolism in a way that is supportive of weight loss.

Scientists publishing in the Journal of Agricultural Food Chemistry demonstrate that it activates genes associated with fat burning while also helping to reduce absorption of fat from the digestive tract. Further evidence on the gene-altering activity of green tea is reported in the International Journal of Cardiology, as polyphenols from the drink lower free radical damage to help maintain telomere length in heart cells. Consuming green tea each day may hold the key to effective weight management and cardiac health.

Researchers from the Departments of Chemical Biology and Pharmacology and Toxicology at Rutgers University in New Jersey examined the effect of green tea supplementation on obese mice, known to exhibit similar metabolic characteristics to humans. The animals were broken into two groups and both were fed a traditional high fat/Western style diet. One group received water supplemented with the green tea bioactive catechin EGCG, while the second group acted as a non-supplemented control.

Green Tea Supplementation Assists Weight Loss by Reducing Abdominal Fat Stores

The study determined that EGCG supplementation significantly reduced body weight gain, associated with increased fecal lipids and decreased blood glucose levels, compared to those of the control group. Scientists further found that fatty liver incidence, associated liver damage and liver triglyceride levels were also decreased by the EGCG treatment. Treated animals also experienced improved insulin response as well as lowered C-reactive protein (CRP) and interlukin-6 (IL-6) levels, both strong indicators of systemic inflammation and immune response.

The study authors concluded "Our results demonstrate that the high fat/Western diet produces more severe symptoms of metabolic syndrome and that the EGCG treatment can alleviate these symptoms and body fat accumulation. The beneficial effects of EGCG are associated with decreased lipid absorption and reduced levels of inflammatory cytokines." Green tea helps our cellular engines (mitochondria) to better metabolize calories more efficiently, providing a significant weight management tool.

Additionally, supporting research documents the effect of green tea catechins on extending the lifespan of heart muscle cells. Scientists found that EGCG supplementation exerted a potent antioxidant effect that lowered free radical damage to preserve telomere length and reduce heart cell death.

Kerisma recommends at least one packet of Kerisma Extreme Tea (nutritional equivalent of 20 cups of green tea) to aid in weight loss and to assist weight management goals and improve cardiovascular health. Available in our office in introductory packets.

HOW TO ACCURATELY MEASURE BODY FAT

The scale isn't the only way to tell if you're overweight. Read how body fat is measured and what percentage of body fat compared to your total weight is considered too much.

Many people who are watching their weight — or trying to lose some pounds — turn to their bathroom scale. But that old familiar standby is not the only way to measure one’s size. Another possibility to consider is your body fat percentage.

Body Fat: What Are the Dangers?

When most of us hear the words "body fat" they have immediate negative connotations. However, in the right proportion, fat is actually critical to our diet and health. In the not-so-distant past, the ability to store extra body fat allowed our ancestors to survive in times of famine, when food was hard to come by. Even today it’s essential to keep the body functioning, to preserve body heat, and to protect organs from trauma.

Problems arise when our bodies store too much fat. This can lead to a variety of health issues, including high cholesterol, hypertension, glucose intolerance, and insulin resistance. Especially dangerous is fat stored at the waist, creating what is often called an “apple-shaped” body, as opposed to fat on the hips and thighs, a “pear-shaped” body.

Normal body fat for men is around 8 to 15 percent of their total body weight and for women approximately 20 to 30 percent.

Body Fat: How Can It Be Measured?

There are a variety of ways to measure the amount of body fat a person is carrying but none as accurate as the Body Fitness Analysis. A standard height and weight chart cannot accurately determine if you are overweight and provides no information as to whether you are healthy, but body fat percentage, on the other hand, can. 

The popularity of Body Fitness Analysis (BFA) is growing as savvy consumers recognize its superiority in determining health risks and showing progress, where the scale and charts cannot. Total body composition is a much more sophisticated way to measure your body.

Although two people can share the same weight or body fat percentage, that does not mean they face the same health risks. Where body fat is located can place a    person at far greater risk for fat-related health conditions such as: cardiovascular disease, high blood pressure, stroke, and diabetes, all constituents that link obesity, aging, and chronic disease with subsequent morbidity and mortality. BFA is a fast and effective tool for risk stratification.

For the best option in terms of accuracy, convenience and personalized results, the BFA is best, currently considered the "Gold Standard" of Body Fitness  Analysis. Used by pro sports teams, celebrities, Olympic athletes, the TV show Biggest Loser, it is THE state-of-the-art motivational way to measure fitness, monitor and improve performance and progress, lose weight or get in shape.  To see a trend you should reassess your body fat every 6-8 weeks.

Call our office at 602-393-0661 today to schedule your Body Fitness Analysis.

THE IMPORTANCE OF SOLUBLE FIBER

When you're trying to trim down, soluble fiber is your best friend--it expands in your digestive tract, making you feel fuller and wards off snack attacks. But a gal or guy can only eat so many bowls of All-Bran before one feels so gassy and bloated you are afraid to leave the bathroom.  Besides, bran fiber is the least friendly and useful of the fibers available. There is two kinds of soluble fiber, however, that works without the nasty side effects, Glucomannan and raw Psyllium Seed Husks.

The Full Factor
The second piece of that ideal plan is making sure your food fills you up. Let's face it: If anything dooms a diet, it's hunger. When your stomach's always rumbling, you're cranky, less motivated, and more likely to dive face-first into a plate of nachos. Your ally against hunger is cholecystokinin, or CCK, one of the five hormones your digestive system produces to let your brain know it's okay to tell you to stop eating. How much CCK is released depends on how full you are--more after a bellybuster of a meal, less after a small snack. Because you have to eat less to lose weight, your stomach will get stingy with the CCK if you let it. The way not to????

FIBER. FIBER. FIBER.

Fiber bulks up in your stomach, tricking you into releasing CCK, so you feel full even when you haven't consumed a heap of calories. Thanks to one easy-to-use supplement called Glucomannan you can consume exceptionally high amounts of satisfying fiber--without the constant worry of fiber-bomb side effects like bloating or gas.

GLUCOMANNAN, which comes from a perennial plant unique to Asia known as the konjac root, or elephant yam, is nature's get-skinny sponge. Able to expand up to 20-50 times its own water weight, it's one of the world's most effective fibers, so you can cut down on calories without even trying. Researchers at Chicago Rush University College of Nursing reviewed 12 clinical trials to determine the benefits of glucomannan and found that it promotes weight loss and satiety. Historically, Konjac has been used in traditional Asian foods such as noodles and other food products for over 2 centuries.

Glucomannan is also flavorless, so you can add it in powder form to just about anything you drink, even water. When you are in the maintenance phase you can sprinkle it on your food or a smoothie. Mix it in thoroughly (otherwise you might get some clumps but they go down easily) and wait 2 to 3 minutes for it to soak up whatever sauce, broth, dressing, or other liquid is on your plate. It will thicken your food and fill up your stomach, sending satiety signals to your brain. Because of that, you'll want to wash it down with plenty of water, which you need to do anyway, so drink at least a quart with each serving.

The Importance of Supplementing with Soluble Fiber

The average American currently consumes only 12 grams of fiber a day from dietary sources, far below the 25-35 grams recommended by the American Dietetic Association and the 30 grams or more suggested by both the American Heart Association and the National Cancer Institute.

• Increases satiety
• Encourages growth of “good bacteria” Bifidobacterium in the gut which decrease pro-cancerous nitrosamines, proteins thought to lead to liver cancer
• Encourages better gut motility moving waste products out before they can promote cancer or other illnesses
• Reduce absorption of fat and carbohydrates consumed
• Relieve chronic constipation without side effects

Glucomannan is available in our office in capsule, powder and noodle form. The noodles are an effective means to stretch your meal during the HCG program and contain zero calories and zero net carbohydrates. You may eat as much as you want on the program!