HCG Diet Community

HOW MANY CALORIES ARE YOU DRINKING?

2012-02-27T08:47:00.000-08:00

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?

2012-02-23T07:09:00.000-08:00

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

2012-02-22T13:21:00.000-08:00

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

2012-02-16T06:26:00.000-08:00

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

2012-02-15T06:16:00.000-08:00

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

2012-02-13T11:35:00.000-08:00

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

2012-02-09T08:07:00.000-08:00

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

2012-02-08T06:44:00.000-08:00

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

2012-02-06T10:11:00.000-08:00

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

2012-02-02T07:18:00.000-08:00

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!

STAYING ON TRACK?

2012-01-23T14:15:00.000-08:00

It’s time to address staying on track with your weight loss plan as this is the time of year when most people fall off track and start to neglect their health again.

If you’re not one of these people, then this article will simply help you be proactive and ensure that you get the most of your time.

Grab a piece of paper and a pen. This will be a quick exercise you can run through to make you aware of some things that you would not otherwise realize. The end goal is a game plan that keeps chipping away at your problem areas that are causing you so much grief.

Step 1

On your piece of paper, make two columns and label the headers as “What I liked this past month” and “What I didn’t like this past month”.

Now write down everything you liked and didn’t like about your exercise plan, as well as your nutrition plan.

Some ideas to think about include:

Your weakest and strongest areas
Exercises that you avoided the most
Exercises that you enjoyed the most
Foods that caused you to overeat
Healthy foods you enjoyed the most

Good job, with this list you are now one step closer to coming to realization your weaknesses and strengths and areas you need to continue to improve on. But let’s take this further.

Step 2

Now take another piece of paper out and make two columns again. This time label the columns “What kept me back” and “What encouraged me to stay on track”.

This time you will need to think about stumbling blocks like:

Not having enough sleep
Having work or family get in the way
Causes of you having low or high energy
Causes of you having low or high motivation
Any injuries or colds

The picture should be getting clearer for you on the causes of anything that has been keeping you back, as well as things that have been really pushing you through even on those days when you had to drag your butt to the gym.

We’re almost done, but let’s take it even one more level deep, this one will be the game changer!

Step 3

This time we’re going to do an exercise to allow you to focus on the positive. On another piece of paper write down some notes on:

What body part you can improve on this month and exercises/workouts to help you achieve them
Ways on improving your nutrition plan, what groceries you can buy to compliment your healthy diet
Ways to keep your motivation level high, whether it be more sleep, better nutrition or better time management
Nutritional supplements which can help you stay on track and achieve your goals

Conclusion: Staying on Track

The three steps will help you continue to challenge yourself and allow you to keep getting better no matter what age, sex or level of experience working out. Whatever you do, don’t skim right through them. Coming away with just one realization will make a huge impact on your training results and overall health.

WEIGHT LOSS JOURNALS AND VISUAL CUES

2012-01-03T06:00:00.000-08:00

Step 1: Visual images can help you reach your weight loss goals and can be powerful tools in helping you reach your goals. There are lots of creative ways to use this motivation technique, such as posting an image of your goal where you’ll see it most—in your car, on a bathroom mirror, on the back of your cell phone, or on the refrigerator.

You can use visual images of your goals or you can use words, thoughts and feelings. Ideally you can use all of these elements to unleash the most powerful potential of imagery. Scientific studies show that the more senses you add to your imagery, the more powerful the results will be. The reason these techniques are so powerful is that they tap into both the left and right parts of your brain. For people who have trouble seeing things with their eyes closed, just use all the other senses to imagine what you want to create.

Visualize your goals as you work toward achieving them each day. Using visual techniques will help relax your mind, boost your self-esteem and draw you toward your goal faster.

Step 2: Write your goals into a calendar. Part of the reason people don't achieve their goals is their inability to put time and effort into achieving them. Hang the calendar near your desk in your home office or in a location where you can easily see the calendar and mark off milestones as you accomplish them.

Keep track of accomplishments each week. Reward yourself for sticking to goals each week. Decide upon a reward system that works for you. Reward yourself for each goal marked off or for each five marked off. You get to choose. Soon you will enjoy the feeling of simply marking off accomplished tasks.

These are good ways to constantly remind yourself of the commitment you’ve made. Studies show that people who keep food journals and use visual cues lose more weight and keep more of that weight off in the long run. The National Weight Control Registry–an ongoing research project tracking more than 3,000 people who’ve lost an average of 66 pounds and kept it off for five years–found that using these tips is the one strategy used by the majority of successful dieters. In fact, in a study of 1,685 dieters conducted by a health insurance company, the best predictor of weight loss throughout the first year was the number of food records kept per week. Another study published in the American Journal of Preventive Medicine found that dieters who tracked their food intake in a "food diary" lost twice as much weight as those who didn't track their food.

SETTING WEIGHT LOSS GOALS: THE POWER OF POSITIVE THINKING

2012-01-02T09:16:00.000-08:00

The holidays are over and we find ourselves setting goals for the new year. The people who succeed at permanent weight loss are the ones who have chosen their goals wisely and pursued them vigorously.

But how do you know if the goals you set are "wise"—i.e., the right goals for you? Setting goals that don’t suit you can be the root of much avoidable suffering. You can determine whether your goals are helping you or hurting you in three easy steps:

Step 1: Take a close look at the words that express your goals.
Take a moment to read over your goals. If you keep them written in your head, jot them down on paper quickly before you read further. Done? Now look through your goals for any of the following words: NO, NOT, NEVER, STOP, LOSE, REDUCE, LIMIT, or QUIT. If these negative words (or similar ones) play an important role in the way you have stated your goals, you may be setting yourself up for problems. Here’s why.

Words are very powerful! They focus your attention in one area while other possibilities fade away. When words are negative (like those above), their results are negative. When you say, for example, that you will "Stop eating chocolate," what are you really doing? You are focusing your attention on the very thing you want to avoid—chocolate. IF going without something you want when it is always on your mind were easy, this might work. But, we all know that "out of sight, out of mind, out of reach" works a lot better.

Step 2: Do your goals deprive you of something you want (or think you want)?
If so, you’re just setting yourself up for feelings of deprivation, resentment, and rebelliousness. How many times have you gone a day, a week, or even longer without caving in to a food on your forbidden list, only to find yourself binging on it later, as if out of sheer spite? Contrary to belief, making something off-limits isn’t the best way to maintain control. It'll get that 2-year-old inside us really geared up to do battle.

Step 3: Do your goals set you up for failure?
Framing your goals in negative terms creates an all-or-nothing situation, where even one small slip means failure. And we all know where this leads—"Well, I’ve already blown it, I might as well enjoy it and start over tomorrow," which turns into next week, next month, or next year. Soon you feel like you can’t control your own behavior, but aren’t sure what to do about it. It all starts with the words.

The great thing about having the capacity for language is that we can use words to help ourselves want what it is best for us to have.

Framing your goals in positive terms makes reaching them that much easier. Positive words allow you to:

Focus on what you really want, and on what is helpful and achievable. This creates positive energy and momentum instead of feelings of deprivation and resentment.
Adjust your plans when you have the inevitable slip-up or bad day. Instead of giving up when you mess up, you can make small changes to balance things out.
Check with yourself before you act. Ask yourself if what you are about to eat will help you reach your goals.
Have true freedom of choice, rather than forcing yourself to rely on will power alone. We just aren’t designed to white-knuckle our way through life, always resisting what we think we really want.

So, go through your goals with a fine-toothed comb, and make sure they are positive. Focus on what you DO want to do and what you WILL accomplish—not just on how many pounds you want to lose. Keep track of your calories as a necessary tactical measure, but don’t confuse going over on any given day with "failure." There’s more going on than what happens on any single day, and well-framed goals can help you keep that in view.

MAKING NEW YEAR'S RESOLUTIONS COUNT

2011-12-22T06:31:00.000-08:00

If you're like most people, you've probably experienced the sudden burst of motivation that comes in early January, as holiday indulgences make their way to the waistline and New Year's resolutions force a new look at the figure we see in the mirror.

"This is the year," so the resolution goes, "that I vow to lose ten pounds and keep it off." Other common variations include goals to get back to one's "true" weight, to fit into a size ten, etc.

And worthy resolutions they are. Sadly, New Year's resolutions are notoriously short-lived, if not completely forgotten by February. The trick to making resolutions work is to follow the same steps required to make any goal work, as follows:

1. Choose the Right Resolution

For all too many resolutions, failure is virtually assured at the offset because the resolutions are not made with serious intent and deliberation. The first trick is to choose the right resolution, for the right reasons.

Give some thought to what you really want and why you want it. What direct benefits do you hope to receive? Is a weight-loss resolution meant to improve your self-esteem? Attractiveness? Vitality? Longevity? Identifying the "why" helps you avoid setting goals for the wrong reasons.

Next, decide how difficult to make your resolution. Aiming high generally makes people try harder. Optimal performance comes from goals that are difficult, but not so difficult that we don't believe they can be accomplished.

Finally, be specific about your resolution and make it official. Being specific means phrasing the goal in words that make it obvious whether or not the goal has been completed, by a specific date. A resolution "to lose 15 pounds by April 30th" is much more effective than the ambiguously phrased goal "to lose weight."

Once you've decided on the wording, formally commit. At a minimum, write the goal down on paper. For even more commitment, look yourself in the mirror and state the goal out loud. This may sound corny, but it works. The important thing to remember that a resolution is fundamentally a commitment to yourself. Make the commitment formal. The more ceremonious, the better.

2. Create a Plan

Most resolutions fail because people stop once they've made the resolution. It is crucial to harness New Year's temporary motivation into something that will carry you through an extended period of required effort.

Upon clarifying the exact goal that you are setting, next create a plan for how you intend to accomplish your goal. With any reasonably good plan, you are fairly likely to make significant progress or actually accomplish your goal. Without a plan, you are very unlikely to succeed.

The key to constructing a good plan is to identify the exact steps that you will take toward accomplishing your goal, and assigning due dates to those steps. Coming up with a comprehensive list of steps is not easy for everyone. If you encounter difficulty, the solution is to get help, such as hiring a personal trainer or seeking weight loss advise from the professionals at Kerisma. First identify all of the obstacles that stand between you and your desired goal. Once the obstacles have been identified, generate a comprehensive to-do list for accomplishing the goal.

3. Stay on Track

With a good plan in hand, making significant progress toward your goal may require very little discipline for those who live strictly by daily planners and love nothing more than checking off items on our to-do lists.

But for those of us who can use a little help with staying on top of details, the answer, once again, is to seek outside help. The idea is to find some external thing that keeps you motivated.

4. Remain Flexible and Keep on Going

A recent realization among goal-setting experts is the need to continually modify our approach—sometimes even changing or abandoning a goal altogether. The reason for this is that circumstances beyond our control frequently crop up at the most unexpected and inconvenient times. We can also expect our short-term and long-term priorities to change. So long as we build flexibility into our expectations, we can simply adjust things as we go.

It's therefore best to periodically reevaluate our goals and plans, perhaps once per quarter for a year-long goal such as a New Year's resolution. First, make certain that the goal itself still exactly reflects what you want to do. If it's not, adjust it. Next, go through your plan and identify any portions that aren't working well, even if it simply means giving yourself more time to complete a particular task or milestone. Keep in mind that missed due dates do not necessarily indicate a problem with your performance; it might simply mean that your plan was too aggressive, or that your environment has changed in some unexpected fashion. Either way, simply adjust your plan and continue onward.

Finally, the flip-side of setting difficult resolutions is that you must remember to acknowledge partial success. Losing 15 pounds is cause for celebration, even if your original goal was to lose 20 pounds. If you are just one step closer to your goal, then you are better off than before you began. Pat yourself on the back and keep on going.

WALK ANYWHERE AND FEEL BETTER

2011-12-21T06:45:00.000-08:00

Take your walking program indoors during the colder months. You'll avoid weather interruptions and other challenges to regular exercising. Eliminating those stumbling blocks will help you maintain consistency and get closer to achieving the recommended 30 minutes of moderate-intensity physical activity on most days.

Although "location, location, location" is the watchword of success in real estate, it doesn't matter for healthy walking. When you walk at a comfortably quick pace inside an office building, school, fitness center, shopping center or your own home (you'll learn how in a minute!), you get the same benefits as when you walk outdoors.

"Take a look at wherever your setting is and ask, 'How can I be active in this setting?'" There's good reason to get moving. Moderate-intensity physical activity, such as walking, reduces women's overall risk of death from all causes. Walking also lowers your risk of developing Type 2 diabetes, coronary heart disease and breast cancer.

What about weight loss? In combination with diet, walking can take off excess pounds while also building your cardio-respiratory fitness. Even for obese individuals who don't attain their ideal weight, such activity—when done regularly—reduces the risk of health decline.

To make your in-home walks interesting and fun, check the library, video store or online for walking DVDs and tapes. When you pop these in, you get pace-setting music, advice on technique and timed walk routines with a variety of movements. Walking in your house is free, but you can also buy a home treadmill machine for about $500 and up.

Marching the mall

If you can resist the smell of warm cinnamon buns wafting through the air, you might enjoy mall walking. Many enclosed shopping centers open early just for walkers and some stay open a bit later for the same reason.

Malls attract walkers because the centers are temperature-controlled and have smooth floors, filtered air, security, bathrooms, easy parking and—yes—a place to get coffee or a snack afterwards. Those amenities might explain why research shows that, compared to men, women walk faster in mall settings than on traditional tracks. Some malls have organized walking clubs, although many mall walkers form their own social networks without the management's help.

Tips on indoor walking

Add extra indoor walking opportunities. When you go to the supermarket, walk around the outer aisles of the store first before you begin shopping. Do the same at warehouse clubs or giant discount stores. Then walk up and down each aisle. At work, walk to speak with co-workers instead of sending email.
Use a pedometer. These clip-on step counters help encourage you to walk. Keep a log of how many steps you're taking daily. Increase gradually. Aim for 10,000 steps per day!
Don't forget the stairs! Vary your walking workout by climbing the stairs at home or work. Even short amounts of extra stair-climbing improve cardiovascular health. Start out by adding just one or two extra trips up the stairs each day, then increase. Walk up escalators instead of standing and riding. Exercise at lunchtime with a friend by walking the stairwells at work.
Practice inefficiency. Take one thing up the steps at a time. Make four trips instead of one.
Walk while you talk. Use a cell phone or wireless headset and walk around the house as you carry on conversations.
Call the mall. Check with the management office at your local mall to find out whether the shopping center opens early, or stays open late, for walkers. If you have a choice of malls, pick one with wide halls so you can move briskly even when shoppers are there.

GAINING POUNDS, LOSING YEARS

2011-12-19T07:46:00.000-08:00

Current levels of obesity truncate American lives by four to nine months, report Jay Olshansky and his colleagues in the latest New England Journal of Medicine. If child and adolescent obesity continue to run rife, another two to five years will be lopped off our life span in the coming decades, dramatically reversing the rise in U.S. life expectancy seen over the past two centuries. Scientists previously expected average American life expectancy to reach 100 years by 2060. “Looking out the window, we see a threatening storm—obesity—that will, if unchecked, have a negative impact on life expectancy,” Olshansky and his colleagues write in their paper.

Today two-thirds of American adults are obese or overweight, as are a quarter to a third of American children. This adds up to a 3.3-fold increase in childhood obesity over the past 25 years, mostly due to couch-potato lifestyles and the surging sales of fast, fizzy, and junky food.

Obesity increases the risk of heart disease and cancer and is associated with hypertension, asthma, and gastrointestinal problems. It has sparked an epidemic of type 2 diabetes in children, which has increased tenfold over the past 20 years. Having diabetes in adulthood increases the risk of heart attack and shortens lives by about 13 years. Other diabetes-related complications include renal failure, limb amputation, stroke, and blindness. The cost of treating such medical problems will only go up as the age of onset drops.

Research suggests that obesity hits younger people harder than the old. “Among older people, being overweight has some protective things: It makes your bones stronger, makes you able to survive chronic illness better. That’s not so in young people,” says Douglas Passaro, an epidemiologist at the University of Illinois at Chicago who worked with Olshansky. “In younger people, it’s almost all downside and no upside.

Obesity increases the risk of diabetes and heart disease. It turns middle-aged people into really old people in terms of their mortality rate.”

There is hope for a turnaround. Passaro believes the same factors that help fuel the obesity epidemic in young people, like being impressionable and susceptible to advertising, could be used to shave weight off their generation: “To promote healthy eating habits and decrease the drive to go to the drive-through will have more of an effect on younger people, and that’s a good thing.”

By Discover Magazine

SINGLE BEST EXERCISE FOR WEIGHT LOSS

2011-12-15T06:45:00.000-08:00

Often people will ask the best exercises for weight loss. They want to know what kind of cardio activity is going to help them lose weight faster than anything else. Even if they don't enjoy it, they are willing to try whatever is going to help them reach their goals more quickly. My response is always the same. So are you ready to hear what the magic exercise is? What's going to help you lose weight keep it off long-term, and get fit?

The answer is simple: Find the activities you enjoy doing and stick with them. It's true that some activities burn more calories than others. You'll burn more in 45 minutes of running than you will in 45 minutes of walking. But if you hate to run, chances are that you're not going to be able to keep it up forever. Exercise becomes a chore, something you dread instead of something that brings enjoyment to your life. I always cringe when people say, "I hate running and have no interest in doing it. But I feel like I have to run if I'm going to lose weight, so can you give me some tips for how to enjoy it?" My response is usually to try it if you haven't before, but don't be afraid to do something else instead of it's just not working for you. I've tried swimming before. It was a great workout, very challenging, but not something I enjoyed at all. So I decided that swimming just wasn't for me and moved on to other activities instead.

Putting personal preferences aside, if you look strictly at what exercises are considered "best", you'll get a wide variety of professional opinions. Exercise physiologists will give answers based on what exercises burn the most calories, which ones provide the most strength benefits, which ones increase power or flexibility. It just depends on your goals and your body. Everybody responds differently to different exercises, and everyone has different opinions about what activities we should be doing.

Regardless of the activity, the fact that you are exercising at all is most important.

You don't have to train for marathons and spend hours at the gym to be healthy. "A recent meta-analysis of studies about exercise and mortality showed that, in general, a sedentary person’s risk of dying prematurely from any cause plummeted by nearly 20 percent if he or she began brisk walking (or the equivalent) for 30 minutes five times a week. If he or she tripled that amount, for instance, to 90 minutes of exercise four or five times a week, his or her risk of premature death dropped by only another 4 percent."

So, find an activity and keep moving!

BEATING THOSE YULETIDE BLUES

2011-12-14T12:13:00.000-08:00

10 tips to keep you "laughing all the way."

When you feel blue, all of that holiday cheer and stress of the season can push you into full-blown depression. To avoid falling into the jolly pit of gloom, follow these guidelines.

1. Avoid Being Alone. Sitting and mulling over sad thoughts while the world parties is a bad idea on so many levels. Seek out family members, friends and neighbors. Join in a spiritual ceremony.

2. Host a Gathering. It doesn't have to be huge party. Cookies and beverages make for a festive evening of conversation. Invite friends for a holiday movies screening.

3. Limit Your Alcohol Intake. You might feel good for a short time but drinking too much booze can plunge you into a chemical downer.

4. Set a Spending Limit and Stick to It. Getting into debt guarantees family and personal strife. Instead, give homemade gifts or start a family gift exchange.

5. Volunteer. Nothing says holiday spirit more than volunteering. Giving feels good. And, when you help people who have challenges in their lives, it makes you realize how blessed you are.

6. Manage Your Time. Plan ahead so you are not rushing around in whirlwind of failure. Schedule days to shop, days to bake, days to visit and days to celebrate. Be sure to include specific times to relax.

7. Get a Massage. Massage can cut the body's level of cortisol, a stress hormone, in half. Massage also increases the "feel-good" hormones - serotonin and dopamine.

8. Seek Out Sunshine. Shorter winter days and time cooped up inside deprives you of light rays that turn out to be key to a happy mood.

9. Go to the Gym. Exercising releases endorphins, nature's happy pill. Plus you'll feel better about those extra holiday calories if you've spent some time in the gym or out power walking.

10. Give Yourself a Break. Decide what is really important and let the rest go. The Yuletide police won't come and get you if you don't buy everyone an expensive present or go to every tree lighting and family to-do.

Take the time to be grateful and feel the joy of the season and you'll beat those blues.

BOOST YOUR BRAIN POWER WITH FOOD

2011-12-13T06:43:00.000-08:00

Foods aren't just fuel for your body. True, they provide the energy you need, yet some have benefits that go well beyond simple nourishment.

Explore the recesses of your refrigerator and you may find foods that science is, increasingly, crediting with being especially supportive for brain health. These edibles may improve memory, clarify thinking, delay cognitive decline, and perhaps even ward off Alzheimer's disease.

Recent research shows that you may want to include the following on your shopping list more often for brain-strengthening nourishment:

Apple juice and pomegranate juice
Red grapes, cherries, apples, blueberries and strawberries
Tea and cocoa
Salmon and light tuna
Soy foods
Sunflower seeds, walnuts
Vegetables, especially leafy greens
Olive oil
Dark chocolate

When buying processed or packaged foods containing these ingredients, be sure to read the nutrition labels carefully. Some of these "good" foods may be prepared with high amounts of sugar, fat or salt added to them, resulting in too many calories or too much sodium in your diet.

For healthful eating, choose fresh versions of these foods most often, or prepare them with low-fat ingredients. Eat processed types in moderation.

For example, you can still get the benefits of pomegranate juice (which has sugar added to offset its tart flavor) by mixing one or two ounces into sparkling water as a spritzer. Cocoa made with nonfat milk or a milk alternative (such as almond or rice milks) gives your brain a boost without adding extra fat. And letting a small piece of dark chocolate melt slowly in your mouth prolongs your enjoyment while keeping your daily intake healthful (one ounce or less).

For brain health as well as overall health, be sure to avoid foods containing saturated fats or trans fats (check those nutrition labels!). Diets that are high in such fats are specifically related to declining brain capabilities.

WATCH YOUR PORTION SIZE

2011-12-12T07:57:00.000-08:00

We often don’t realize that the little things can make a big difference when we step on the scale after the holidays. One of the biggest mysteries for those who are watching their weight is how to gauge portion size. Here’s Oz’s guide:

Rice: If you’re trying to eat healthy and having rice, you should have about 150 calories’ worth. How much is that, really? It’s the size of a lightbulb, or about one-half of a cup.

Peanut Butter/ Hummus: How much peanut butter do you put on your morning toast? How much hummus goes in your afternoon sandwich? Try the size of a golf ball.

Low fat cheese: It’s a great source of calcium, but don’t overdo it at the party. A serving size is about the sizes of three dice – that’s just three cubes.

Chicken breast/turkey on a sandwich: If you’re putting it onto a sandwich, keep the portion to the same size as a deck of cards.

Olive oil: This one is tricky and most people get it wrong. Oz says a serving of olive oil – for cooking or putting on a salad – should be about the size of a poker chip.

Cereal: People get this one wrong, too. You shouldn’t eat an entire bowl full of cereal. The amount of cereal should be about the size of a tennis ball.

Change Your Snacking Ways

If you snack on something different, you often can eat more of it. There are about 90 calories in nine potato chips. Or you can eat three cups of air-popped, fiber-packed popcorn, also about 90 calories. Put a little garlic salt or cinnamon on the popcorn – instead of butter – for great flavor.

10 TIPS TO AVOID HOLIDAY CRAZY

2011-12-08T08:55:00.000-08:00

Childhood holiday anticipations often turn to stressful dread for adults. Here are 10 tips to avoid "crazy" this season:

1. Make a List. Write down the celebrations, events and gift giving you've planned and create a timeline to accomplish the goals.

2. Start New Traditions. Stop the stressful activities that were no fun last year and begin new ones that make you smile.

3. Delegate. You don't have to do everything. Cross off what others fail to do.

4. Get Real. Forget those Hallmark card and "It's a Wonderful Life" movie gatherings. Accept that family discord happens.

5. Enjoy "Me" Time. Every single day should have at least 30-minutes for you to just relax and reflect on what you are grateful for that day.

6. Breathe. First exhale through your mouth. Inhale to the count of four through your nose and hold for the count of seven. Then exhale completely through your mouth to the count of eight. Repeat.

7. Shop Online. You'll save time, use less energy, conserve gas and compare prices easily.

8. Don't Be a Wrap-Aholic. With so many quick and simple packaging alternatives available these days, staying up all night to wrap gifts is pointless. Get your gifts wrapped at your favorite department store, hire your best friend's baby sitter to do the job, or simply slip presents into various fun, festive bags.

9. Exercise. Those endomorphs you release at the gym or even a stroll around the block are Mother Nature's coping gift.

10. Let It Go. Pick a point, like 3 p.m. the day before Christmas Eve, when you say, "I'm done. Good job." and you just enjoy the rest of the holiday.

12 WAYS TO HOLIDAY HEALTH

2011-12-07T08:17:00.000-08:00

The holidays are a time to celebrate, give thanks, and reflect. They are also a time to pay special attention to your health. Give the gift of health and safety to yourself and others by following these holiday tips provided by the Centers for Disease Control.

To hear these tips and more in a song, visit:

The 12 Ways to Health Holiday Song

1. The first way to health, said the CDC to me
Wash hands to be safe and healthy.

2. The second way to health, said the CDC to me
Bundle up for warmth, and wash hands to be safe and healthy.

3. The third way to health, said the CDC to me
Manage stress, bundle up for warmth, and wash hands to be safe and healthy.

4. The fourth way to health, said the CDC to me
Don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

5. The fifth way to health, said the CDC to me
BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

6. The sixth way to health, said the CDC to me
Fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

7. The seventh way to health, said the CDC to me
Get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

8. The eighth way to health, said the CDC to me
Get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

9. The ninth way to health, said the CDC to me
Monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

10. The tenth way to health, said the CDC to me
Practice fire safety, monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

11. The eleventh way to health, said the CDC to me
Prepare dinner safely, practice fire safety, monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

12. The twelfth way to health, said the CDC to me
Eat well and get moving, prepare dinner safely, practice fire safety, monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

HEALTHY PARTY FOODS

2011-12-01T08:56:00.000-08:00

Everyone loves a party. There’s something about getting together with your friends that really helps you shed the stress of always trying to balance work and family. But with so many people trying to live healthier these days, finding tasty, diet-friendly food and beverages can be a challenge.

Deciding what you’ll serve your guests can be confusing. And with more variety comes more temptation—scientists have proven that we eat more at a buffet. So it’s up to you to find healthy recipes for your guests that won't add to their waistlines.

If you are cooking for the party, here are some tips for healthier food choices:

Reduce the fat in creamy dressings or dips by using nonfat plain yogurt instead of sour cream or mayonnaise. Offer hummus as a low-fat spread for crackers and vegetables.
Use non-stick cookware so you can cook with a minimum amount of oil or use a low-calorie vegetable spray.
Use flavored vinegars or lemon juice to enhance the flavor of a salad without adding fat. Or fill a spray bottle with oil and vinegar so your guests can lightly mist their salads with the just enough flavor.
Use low-fat milk and cheese in recipes instead of full-fat varieties.
Choose baked over fried every time. Whether you’re preparing a meat dish or your famous nachos, baked foods are always the better choice.
Instead of bowls full of pretzels or potato chips, offer your guests a selection of fresh fruits and vegetables. Break out of the carrot sticks and celery routine with an Asian-style vegetable platter of baby corn, snow peas and fresh bean sprouts drizzled in a low-fat sesame dressing. For another interesting variation, try a southwestern theme of fresh salsa, black beans and corn served in half a red pepper.
Nuts are a heart-healthy snack choice. Roasted almonds are a great source of magnesium and vitamin E, while pecans and other nuts are rich in monounsaturated fat. Look for raw, unsalted or lightly salted varieties of your favorite nuts. If time allows, roast your own with your favorite seasonings.
Don’t bury good foods under fat and sugar. Sweet potatoes are naturally sweet and don’t need extra sugar. Bake them, slice and sprinkle with cinnamon instead.
Serve gravies and other sauces on the side so guests can choose how much they would like. When you’re making gravy, skim off the fat with a gravy-separating cup or let the drippings cool in the refrigerator first and remove the hardened fat before making the gravy.
Offer alcohol-free drinks. Spritzers made with sparkling water and cranberry (or other fresh juices) and virgin Caesars don’t contain empty alcohol calories. Look for 100% juice (not juice mixes), and they'll count towards your guests’ daily fruit and vegetable quota. Learn more about alcohol ideas that won't break the calorie bank.
Need dessert ideas? Forego the high-fat cheesecake and pastries and serve Angel food cake instead. Top it with fresh berries, sorbet or exotic fruits such as mango, papaya and kiwi.

If you’re a guest at an upcoming party, here are a few tips to help you make healthier choices:

Don’t arrive hungry. Hunger can make it difficult to make good food choices—everything looks delicious when you’re starving. Have some soup, a handful of almonds or an apple and some water to take the edge off your hunger before coming to the party.
Take a walk around and see what food is available—before you pick up a plate. Take note of the healthy selections.
Fill your 3/4 of your plate with fruits and vegetables. Then choose a few other items to round out your meal.
Limit yourself to one trip to the serving table. If you're still hungry, go for the healthy produce options.
Cut down on portion sizes to allow yourself a bite or two of your favorites. Use a smaller plate and serve your food with a teaspoon instead of a large serving spoon.
Reduce your alcohol consumption. Drinking alcohol lowers your inhibitions, making you more likely to make poor food choices. Enjoy a drink, but alternate with a glass of mineral water or a diet soda.
Watch out for appetizers. A handful of cheese and crackers can set you back hundreds of calories while a single chicken wing contains about 200 calories but hardly puts a dent in your hunger. Select one or two pieces of cheese to savor and save your calories for a full piece of baked chicken instead.
If you want to have an appetizer, select something nutrient-rich, like bruschetta with fresh tomatoes or shrimp in cocktail sauce.
Enjoy desserts in small portions. It’s the first three or four bites that taste the best, so take a small portion of your favorite and savor each bite.

Parties are opportunities to be social, so have fun! Don’t let the food distract you from talking with friends and family. And even if the tables are laden with your favorites, with a little forethought and preparation, you can make healthy food choices that won’t derail your good eating habits.

DECEPTIVE FOOD LABELS

2011-11-15T12:08:00.000-08:00

Deceptive Food Label Serving Sizes

As I was walking around the grocery store the other day I saw several food labels that said fat free, sugar free, reduced calories and 97% fat free. While someone may initially think they are making a good choice, they may be wrong!

If you take a further look and really scrutinize the nutrition facts on the back of the label, you will begin to notice that things are not as great as they seem. So now that you understand that more investigation needs to be done with regards to these deceptive labels, I will give you some tips to look out for the next time you go shopping!

Deceptive Food Label #1: Fat Free

The award for the #1 culprit to sabotaging your weight loss goals goes to fat free items. While they may indeed be fat free, the sugar content (and sometimes the sugar alcohol content as well) is through the roof. Items such as cookies are a primary target for people who purchase these foods. They have been deceived by the front of the label and never bother to take a second to rotate the item 180 degrees to see the truth for themselves.

Deceptive Food Label #2: Sugar Free

This definitely was a close second to fat free items. While food labels may say sugar free, the fat content is through the roof as well as the sugar alcohol content in some! Not to mention the saturated fats and hydrogenated oils they put in these foods as well to help preserve them.

The No Sugar, One Gram of Fat Trick

Don’t fall for this one either. While the label may be correct when you look at the back, the serving size is the accomplice. Some serving sizes may be as small as a tablespoon. This means if you use 4 tablespoons you are eating 4 grams of fat. But then again, who eats only 4 tablespoons of something?

Deceptive Food Label #3: Reduced Calories

This marketing tactic has worked well for several years because of its catchy title. But what exactly does “reduced calories” mean? More importantly, where do these calories come from?

When it comes to achieving your weight loss or fitness endeavors, the number of calories should not be as important as the source of the calories. Your main concern should be whether it is high in good fats (monounsaturated and polyunsaturated) or bad fats (saturated). Remember that each gram of fat contains 9 calories. So if you eat a serving size with 6 grams that is 54 calories from fats.

Deceptive Food Label #4: 97% Fat Free

Again, just because it says 97% fat free does not mean that you are out of the woods. There are still 3% of fats by weight that the food contains. So there is absolutely no connection between calories and fats.

To further illustrate this point, suppose you were to go to the grocery store and get a slice of ham or any other deli meat. Let’s say the meat contains 60 calories per serving and only 2 grams of fat. That is 18 calories of fat per slice of meat. This comes out to about 30% of the calories coming from fats.

For those who are trying to play devil’s advocate and say: “yeah but the rest of the calories can all be protein”, I have news for them. Let’s analyze this some more. There are 4 calories per gram of protein and carbohydrates. Hypothetically speaking, if the remainder of the deli meat is all protein, that would mean that the other 42 calories come out to be 10.5 (42 divided 4) grams of protein.

So as you can see just a few slices of deli meat can add up to be a lot of extra fat calories in a hurry. The same rules apply for food labels so always be on the lookout and read the nutrition facts thoroughly before making your purchase.

By Anthony Alayon

DEFEND AGAINST DIET SABUTEURS!

2011-11-14T13:58:00.000-08:00

There’s one in every crowd— at the office, in your church group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow-- offering you a brownie, some chips, an extra heaping helping of pasta.

Why does it seem that people close to you go out of their way to sabotage you?

Experts sum it up in one word—Change. Getting fit through diet and exercise creates big changes in your life—changes you welcome. But if your friends and family aren't in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes.

Perhaps:

They feel guilty. You're losing weight and getting in shape. They're not. Tempting you to "fall off the fitness wagon" means you’re "normal" again, and they can feel good about the status quo.
They don’t understand. They’ve never had a weight problem and just don’t realize how hard you’ve worked to get where you are. They think it’s "silly" for you to worry about what you eat.
They miss the old you. That is, the cookies you brought to work, the after-work "happy hours" spent in the company of high-fat potato skins, the luscious desserts you used to indulge in. Maybe you’re spending more time in the gym and have less free time for them. Maybe they’re afraid to lose you.

Don’t overreact, but don’t give up either! Try these strategies to vanquish your perennial food foes:

Don’t assume the worst. Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives. If your mother serves you lasagna—your favorite, perhaps it’s because she equates food with love, not that she wants you fat. At any rate, it doesn’t pay to get defensive.
Just say no. You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, and you shouldn’t have to submit to having fattening food foisted on you. Tell the food pusher, "No, thanks," and leave it at that. You don't owe an explanation. Nor do you need to feel guilty if you choose to avoid someone who’s not helpful to your cause.
Take it and leave it. Granted, the thought of wasted food is hard for many of us. You don’t have to be a member of the clean plate club. Remember, there are times when discretion is the better part of valor.
Look for patterns. Be on the lookout for situations that trigger your diet downfalls, perhaps with a food journal. It may help you recognize people and events that do you in, allowing you to develop strategies to deal with them. If you know, for example, that there are likely to be donuts by the office coffeemaker, it’ll be much easier to resist them if you have your own healthy but satisfying snack.
Set up your own support system. If you can recruit friends and family to your cause, you may be able to create a valuable support system. Numerous studies show that when your social network supports you, you reap positive results. If that’s not feasible, take a different approach: join a weight-loss group, or avoid friends (at least temporarily) who are a negative influence, maybe even make new friends who share your goals. You’ll get stronger with time, and be able to handle the not-so-supportive folks.
Ask for help. Keep in mind that your weight-loss needs are unique. Don’t expect loved ones to exercise telepathy to know what your needs are. Tell them! Be fair and reasonable, especially with those who share your home. They may be willing to make compromises, at least for shorter periods of time, about what foods are kept and cooked in the house.
Be a grownup. Remember that what you put in your mouth is your responsibility. While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to flex your newfound control muscles-- and reinforce the idea that you’re not adopting a healthier lifestyle for someone else, but for you.

By Rebecca Pratt

TOP 5 FAT BURNING FOODS

2011-11-09T12:45:00.000-08:00

Activating your metabolism can be challenging for some as there is a lot of information regarding diet and nutrition that can be misleading or false.

Sometimes it is best to stick to the basics and eat natural foods that you can pick up at your local grocery store. Making things as simple as possible can be the easiest and most efficient solution to getting a lean body! With that being said, I will give you 5 fat burning foods to consider next time you are at the grocery store.

Fat Burning Food #1: Salmon

This type of fish is great for burning fat as it is high in protein, and best of all, rich in Omega-3 essential fatty acids. Essential means that it cannot be produced naturally in the body so in order to get it you must obtain these fats through your diet. It also has a good ratio of saturated, polyunsaturated and monounsaturated fats, which makes it well balanced.

Another health benefit of this combination is that it reduces the risk of joint inflammation. In addition, these fats help our immune and circulatory systems.

Fat Burning Food #2: Oatmeal

My personal choice for breakfast is oatmeal. This food not only tastes great but can really help boost your metabolism.

Oatmeal contains good fats and it is a source of low glycemic carbohydrates. Low glycemic carbohydrates are crucial for helping to incinerate your belly fat as they give you time released energy and help you to store glycogen.

In addition, they are high in insoluble and soluble fibers. Soluble Fibers allow sugars to be released at a slower rate and help to bind fatty acids. It can even lower cholesterol and LDL cholesterol which is the bad cholesterol. Insoluble Fibers help to move food through your intestines.

I even mix my oatmeal with protein to make some unique recipes that have added a great variety to my diet.

Fat Burning Food #3: Vegetables

A fact that many people do not know about vegetables is the negative calories that they contain. It takes more calories to digest the vegetables than the calories that they provide you with. The reason for this is because of the high fiber content; it takes calories to process so much fiber; so many that the body ends up burning more calories than what it gets from this food source.

Fat Burning Food #4: Nuts

A great addition and snack that can be added to your diet is nuts such as cashews, almonds and walnuts. If you do not go crazy overeating nuts, you can benefit from eating them.

Not only are nuts high in fiber and contain good fats, but they also are high in antioxidants such as vitamin E and selenium.

A good approach to use when eating nuts is to consume around 1-2 ounces at most. Using this approach will prevent you from overeating fats and enable you to get the right combination of good fats to help you blast your belly fat away.

Fat Burning Food #5: Flax Seed & Fish Oils

Flaxseed and fish oils are great food supplements for anybody to take. These oils contain omega-3 fatty acids which help to speed up your metabolism.

These oils help to reduce body fat and thus they are a great supplement to add to any fat burning diet. The Omega 3s these oils contain can also help reduce soreness after workouts and act as an anti-catabolic agent. Using these oils allow your body to maintain its strength levels while losing body fat. In addition, they give your body a good source of natural energy and help to maintain triglyceride/cholesterol levels. These oils should be taken upon wakening and before bedtime.

Make sure that you do not use these oils for cooking as they are both light and heat sensitive. In addition, keep them refrigerated after opening them.

HCG APPROVED DRESSINGS

2011-11-07T08:55:00.000-08:00

Citrus Dressing

Ingredients:

1⁄4 cup apple cider vinegar

1 cup water

1 T. lemon

1 pkg. Stevia

1⁄4 tsp. garlic powder

Directions:

Mix together, keep refrigerated. Makes 6 servings.

Dill Dressing

Ingredients:

1/3 cup apple cider vinegar

2 T. water

2 T. dried basil

2 T. dried dill

1 t. garlic powder

1 t. dry mustard

1 t. onion powder

Directions:

Combine all ingredients in a blender and mix well. Makes 8 Servings.

HELP YOURSELF OVER DIET HURDLES

2011-11-02T13:22:00.000-07:00

Make Options Instead of Excuses

The good news is that there are plenty of helpers to get you over those diet hurdles.

Hurdle #1: "I don’t have time to cook."

Helpers:

In anticipation of busy times, prepare batches of food on the weekends and freeze them until needed.
When preparing food, purposely make extra for leftovers.
Plan your meals for the upcoming week and make one weekend trip to the grocery store.
Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.
Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits your return from work.
Buy healthy frozen entrees, and meals that take only a few minutes to cook. Examples include: stir fry (look for pre-cut veggies), soup, instant brown rice, oatmeal, and sandwiches on whole 100% wheat bread.
The night before, set-up your breakfast (dishes, utensils, etc), pack your lunch, and plan what you’ll do for dinner.

Hurdle #2: I’m suffering from a case of "Portion Distortion."

Helpers:

Order smaller-sized or lunch-sized portions when eating out.
Know serving sizes and be accurate in tracking food choices.
Ask the server to box up half of your entrée before it arrives.
If you are thinking about going for seconds, wait at least 20 minutes to decide if you are truly still hungry.
Avoid buffets and all-you-can-eat dining options.
Educate yourself! When you learn what proper portions really look like, you won’t have trouble knowing when to stop.

Hurdle #3: I’m an emotional eater.

Helpers:

Plan ahead and keep busy during downtime to avoid eating out of boredom.
Drink plenty of water throughout the day. You might actually be thirsty instead of hungry.
Don’t keep sweets and junk food on hand at home.
Give yourself occasional food rewards, and build them into your plan. Decide ahead of time, and portion out how much you will have.
When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored. If your emotions are driving you to eat, find a healthy way to deal with them: write in your journal, allow yourself to cry, call up a friend, go on a short walk, or read a book.

Hurdle #4: I don’t know what to do when I eat out.

Helpers:

Share an entrée or dessert with someone.
Order dishes with lots of veggies.
Drink water while you are waiting for your meal.
Enjoy a healthy snack before you go out so that you aren’t too hungry
When eating out, decide what healthy option you are going to order before you look at the menu.
Don’t be afraid to make substitutions and special requests (no oil, sauces or butter). Ask for dressing on the side, tell the waiter you'll pass on the bread basket, and ask for your veggies to be steamed instead of fried.
Don’t let the restaurants win—you’re in control of your diet.

Hurdle #5: I don’t know what to do at family gatherings, holidays, or on vacation.

Helpers:

Eat on a regular schedule. Don’t skip a meal in order to "save room" for the next meal.
Plan ahead for exercise. Find out if the hotel has a fitness center or if there are any parks or recreation centers nearby. If not, bring your own travel-friendly equipment, like a jump rope or resistance band.
Enjoy the company and activities more than the food.
Plan physical fitness activities for the group.
Vacation can make sticking to your diet and exercise plans that much harder! But if you’re armed and ready, you can take on vacation and come out a winner.

Hurdle #6: I don’t eat breakfast.

Helpers:

Prepare a large batch of healthy options (fruit salad, whole grain pancake batter, oatmeal) at the beginning of the week and use it throughout the week.
If you aren’t hungry first thing in the morning, pack a healthy snack and eat it around 9 a.m.
Shop for quick, healthy foods once a week.
Eat a piece of fresh fruit every morning.

CAN STRESS CAUSE WEIGHT GAIN

2011-11-01T14:53:00.000-07:00

What the Research Really Shows

-- By The American Institute of Cancer Research

Some advertisements claim that hormonal changes from high stress lead to weight gain. Research does support some link between stress and weight. Stress often causes people to drop good eating and exercise habits that helped them lose weight.

When people are stressed they can also have trouble falling asleep. Studies show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Tired people often turn to food, too, to replenish their energy.

The Controversy about Cortisol
The hormone most often mentioned in connection with stress is cortisol. When we feel threatened or stressed, cortisol levels rise in a "fight or flight" reaction, making more fuel available to the body. Yet in today’s world we may never burn all the energy released by this hormone because stress is largely emotional and doesn’t require a physical response.

Cortisol may affect where body fat is stored. In one study, people whose cortisol levels jumped the most in response to stress tended to have proportionally more waistline fat—even if they were at a healthy weight. A greater proportion of fat at the waist was related to increased levels of ongoing stress related to work or finances, or lower levels of self-esteem. Waistline fat that gives people an apple shape poses the greatest health risks.

Although ads for some herbal products claim to lower cortisol levels and bring rapid weight loss, no evidence from respected research studies exists to support these claims. In fact, the Federal Trade Commission has filed a legal complaint against marketers of two herbal supplements. They have agreed to stop making such claims, but the products remain on the market.

Ease Your Stress without Supplements
To control stress and its influence on your weight, first try to remove the sources of stress in your life. Scale back on your commitments, learn better time management, or become more assertive. Exercise, meditation and yoga can then be used to cope with stress that you can’t eliminate.

Another way to counteract stress is to change your psychological responses. For example, if you tend to overeat when stressed, develop a list of nonfood ways to handle the pressure. Learning to wait out the urge to eat—usually just 10 to 15 minutes—can be a simple psychological change that makes a significant difference.

WHAT'S REALLY IN THAT HIGH FIBER FOOD?

2011-10-26T10:46:00.000-07:00

Recent ads on TV and in magazines are promoting fiber as a way to “beautify the inside.” Of course, food manufacturers know that people are on the lookout for fiber in foods, so they’re "helping" you by mixing isolated fibers into a variety of food products that don’t normally contain fiber. That’s why you are starting to see things like high-fiber yogurt, ice cream and drink mixes.

Consumers are led to believe these isolated fibers offer the same health benefits as the fiber that occurs naturally in food. Truth? Not on your life! Added fiber from inulin, polydextrose and maltodextrin may boost the amount of fiber that can be listed on nutritional labels but don’t be fooled—these isolated fibers don’t behave the same way as the natural fiber found in whole grains, legumes, fruits and vegetables. That means you won’t get the same health benefits from them.

The government’s Dietary Guidelines suggest that you get 14 grams of fiber per 1,000 calories—about 28-35 grams a day on average. But most of us get about half that amount. Fiber has many documented health benefits, including helping to maintain a healthy weight, lowering cholesterol and glucose levels, and reducing the risk of certain cancers, especially colon cancer. There’s also some evidence that fiber helps remove the toxins circulating through your body. If you aren’t getting enough natural fiber, you’re missing out on these key benefits.

Soluble Fiber
One type of natural dietary fiber is soluble fiber. Soluble fiber is "soluble" in water. When mixed with water it forms a gel-like substance and swells. It helps with weight loss and lowers cholesterol and blood sugar levels. Sources of soluble fiber are oatmeal, oat bran, barley, dried beans and legumes, and citrus fruits.

Insoluble fiber
Insoluble fiber—another type of natural fiber—speeds up the passage of material through the digestive tract, thus lowering the risk of colon cancer and other digestive tract disorders. Insoluble fiber does not absorb or dissolve in water. It passes through our digestive system in close to its original form. Insoluble fiber can be found in wheat bran, whole grain cereals, and fruit and vegetable skins.

Be Aware
But when you read the nutrition facts on a granola bar and see that it has 12 grams of fiber, you can bet that it isn’t all natural fiber. Considering that most high-fiber foods naturally contain about two to 10 grams of fiber per serving, that’s a lot of fiber for one little energy bar. And you can be sure that a good portion of that fiber is from inulin, polydextrose or maltodextrin. These three isolated fibers are soluble but they aren’t viscous or gummy so they don't lower cholesterol or blood sugar. And polydextrose,in amounts larger than 15 grams, may cause a laxative effect for some sensitive folks.

Of course, it would be way too easy if isolated fiber was simply listed as inulin, polydextrose or maltodextrin. Isolated fibers added to foods can also appear as "wheat fiber" or "oat hull fiber" on the ingredient list. These ingredients, while natural, are insoluble fibers that can provide digestive tract benefits without the heart-health benefits. "Oat fiber" on the ingredient list can be either insoluble or soluble fiber. And, inulin—which comes from chicory root—may nourish the good bacteria in your digestive tract, but there’s not much evidence that it offers the same disease-protective benefits of naturally-occurring fibers found in foods. The same goes for the other isolated fibers, polydextrose and maltodextrin. If you see the fiber, "bran" (from wheat or oat), you’re getting the nutritious, fiber-rich outer layer of the grain’s kernel. Unfortunately, when you see grams of fiber listed on the nutrition facts panel, it’s hard to tell how much is from naturally-occurring fiber versus added isolated fibers.

The bulk of the evidence on fiber’s benefits comes from real, fiber-rich plant foods. These foods may even offer a synergistic health benefit from a host of vitamins, minerals, phytonutrients and fibers found naturally in the food. It’s also important to get a variety of fiber-rich foods, so you get the benefits of soluble and insoluble fibers. One way to get “real” fiber, is to opt for whole plant foods instead of processed foods. Try old-fashioned oats with berries and walnuts instead of that processed high-fiber energy bar.

Ways to increase dietary fiber in your diet are:

Choose whole fruits and vegetables (with peels when possible) instead of juices.

Choose whole grain bread, cereals and pasta in place of their overly processed, refined counterparts.

Replace white flour (or at least a portion of it) with whole wheat flour in baked goods.

Replace white rice with brown rice.

Replace meat with beans or other legumes in meals. Lentils are perfect for this!

Try experimenting with the above tips. Slowly modify recipes until you attain a balance that is appetizing and tasteful to your taste buds. If you are not accustomed to a high-fiber diet, increasing fiber intake slowly will minimize any gas or bloating.

Adding High Fiber, Guilt-Free Noodles to your Diet with Konjac Noodles
Available at Kerisma.

Konjac Glucomannan is a water-soluble dietary fiber derived from the root of the Konjac plant. Konjac foods, also called Shirataki Noodles. In Japan, made from Konjac Glucomannan, are traditional Chinese foods with a history spanning over two thousand years.

They have been used as a dietary supplement to promote weight loss by increasing feelings of fullness or satiety. When the Konjac fiber enters the stomach and mixes with other foods, the Konjac absorbs a lot of water, which helps slow the digestion process and energy absorption. This in turn reduces the amount of calories your body absorbs and greatly reduces hunger cravings to accelerate weight loss. Konjac fiber can be used as an appetite suppressant because it swells when consumed, making a person feel full. When pairing it with a controlled diet and exercise, it can be an excellent dietary aid.

Konjac Noodles . . .

are naturally water soluble fiber with no fat, sugar, starch, or protein.
contain zero net carbohydrates and zero calories.
are wheat, soy, and gluten free and kosher.
contain no preservatives, artificial colors or flavors.
pure vegetable.
can be stored in the room temperature for about one year. Don't need refrigeration.
certified organic.
easily absorbs the flavors of any soup, dish, or sauce.

THE MANY NAMES OF SUGAR

2011-10-25T14:33:00.000-07:00

Today, the average American consumes more sugary foods than ever before, equaling about 22 teaspoons – a little less than 1/2 cup – of added sugar each day. That's 20 percent more than we ate in 1970 and adds up to 350 calories a day from sugar alone. For cancer prevention, those added calories are bad news.

If you are like the average American, you may be eating sugar without realizing it because it's hidden in many purchased foods. Brownies are an obvious source of the sweet stuff, but what about your pasta sauce? For anyone who wants to limit sugar intake for a healthy weight – as American Institute for Cancer Research (AICR) AICR recommends for lower cancer risk – find out how you can identify added sugars hiding behind a different name.

The Sugar-Cancer Connection
Evidence suggests that sugar by itself does not lead to cancer or "feed" cancer cells, but sugar calories can add up quickly. And extra calories can lead to overweight and weight gain, which do lead to an increased risk for several cancers. Today a third of the country's adult population is classified as obese and child obesity rates are on the rise.

Scientists now know that fat tissue is a metabolically active tissue. Fat cells produce high levels of some hormones and proteins called cytokines that may trigger chronic inflammation, which is linked to increased risk of cancer and other chronic diseases. AICR's expert report found convincing evidence linking body fatness with colon, postmenopausal breast, endometrial, esophageal, kidney and pancreatic cancers.

In an effort to avoid food and drinks that promote weight gain, AICR recommends avoiding sugary drinks and limiting energy-dense foods, which typically contain high amounts of sugar. However, this may be easier said than done.

The Label Sweets
The best way to limit your sugar intake from packaged foods, as AICR recommends for lower cancer/obesity risk, is to read ingredient and nutrition labels. But when added sugar can hide behind at least 100 different names, this task is far from easy.

The ingredients on the label of a food product are listed in descending order with the largest amount first. If a sugar is among the first ingredients listed, or there are many different types of sugar listed, the product most likely has a lot of added sugar.

There are plenty of naturally-occurring sugars, such as the fructose found in fruits or the lactose in milk. Those sugars are considered to be part of a healthful diet and won't be found in the ingredient list. If you do see sugar (or one of its other names) in the ingredient list, you can be sure it was added to the food; this is the type of sugar you want to limit in your diet.

4 Sugar-Cutting Tips

1. Find the Grams per Serving: Compare different brands to see if amounts of sugar listed on the Nutrition Facts label differ significantly for equal serving sizes. One teaspoon of sugar equals 4 grams, so in foods where sugar is added you can estimate how much added sugar is in the product. (In foods such as fruits and yogurt sugar is naturally occurring.) For example, since dairy products naturally contain lactose, try comparing the plain variety against the flavored to see how much of the total sugars are added. The American Heart Association recommends women consume no more than 6 teaspoons of added sugars a day (25 grams) and men consume no more than 9 teaspoons (37 grams). That corresponds to about 100 calories for women and 150 for men. (A teaspoon of sugar is 16 calories.)

2. Firsts on the Label: If added sugars are listed as the top ingredient(s) in a food or if several different kinds of sugar are in the list, this is likely a food loaded with sugar.

3. Reduce Your Sugary Drinks: Drinks are perhaps the biggest source of added sugar in the American diet. Consumption of sugar-sweetened beverages has doubled since the 1970s. A 20-ounce soda contains about 17 teaspoons of sugar (250 calories). If you drink sugar-sweetened beverages every day, try replacing with sparkling water, mineral water, or green tea.

4. Manage Your Sweet Tooth: When you do eat sugary foods, keep the amounts small. Consider satisfying your sweet tooth more often with naturally sweet fruits instead. You'll be getting vitamins, fiber and phytochemicals that may also help reduce your risk for cancer.

Here is a list of some of the possible code words for “sugar” which may appear on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).

Added SUGARS in processed foods can be found under the following names:

1. Agave Syrup

2. Amasake

3. Any name ending in "ose" or "ol" or "syrup"

4. Barbados Sugar

5. Barley Malt

6. Blackstrap Molasses

7. Black Sugar

8. Brown Sugar - the refined sugar coated with molasses or colored with

caramel

9. Cane Juice

10. Cane Juice Crystals

11. Cane Sugar

12. Caramel

13. Caramel Coloring

14. Castor Sugar

15. Confectioner’s Sugar

16. Corn Sweetener

17. Corn Syrup - a manufactured syrup of corn starch, containing varying proportions of glucose, maltose, and dextrose

18. Corn Syrup Solids

19. Crystallized Cane Juice

20. D-mannose

21. Date Sugar

22. Demerara

23. Demerara Sugar

24. Dehydrated Cane Juice

25. Dehydrated Cane Juice Crystals

26. Dextran

27. Dextrin

28. Dextrine

29. Dextrose (glucose) - a simple sugar made of only one molecule

30. Disaccharides

31. Evaporated Cane Juice

32. Evaporated Cane Juice Sugar

33. Florida crystals (a trademarked name)

34. Free Flowing Brown Sugars

35. Fructose - a simple sugar refined from fruit

36. Fruit Juice Concentrate

37. Galactose

38. Galatactose

39. Glucose

40. Glucose Syrup

41. Golden Syrup

42. Grape Sugar

43. Grape Sweetener

44. High Fructose Corn Syrup (HFCS) - highly concentrated syrup of predominantly fructose

45. Honey

46. Hydrolysed Starch

47. Hydrogenated Glucose Syrup

48. Hydrogenated Starch Hydrolysates (HSH)

49. Invert Sugar

50. Isomalt

51. Levulose

52. Lactitol

53. Lactose - a simple sugar from milk

54. Malt

55. Malt Extract

56. Malt Syrup

57. Maltodextrin - a manufactured sugar from maltose and dextrose

58. Maltose - a simple sugar made from starch, usually grains

59. Mannitol

60. Maple Syrup

61. Molasses

62. Monosaccharide

63. Muscovado

64. Organic Dehydrated Cane Juice

65. Panocha

66. Polysaccharide

67. Powdered Sugar

68. Raw Cane Crystals

69. Raw Honey

70. Raw Sugar - a less refined sugar with a small amount of molasses remaining

71. Refiner's Syrup

72. Ribose

73. Rice Extract

74. Rice Malt

75. Rice Syrup

76. Saccharide

77. Saccharose

78. Sorghum

79. Sorghum Syrup

80. Sorbitol

81. Sucanat

82. Succanat

83. Sucrose

84. Sucralose

85. Sugar (sucrose) - the refined crystallized sugar; a combination of glucose and fructose

86. Sugar (granulated)

87. Sweetener

88. Syrup

89. Table Sugar

90. Treacle

91. Turbinado

92. Turbinado Sugar

93. Unbleached Crystallized Evaporated Cane Juice

94. Unbleached Evaporated Sugar Cane Juice Crystals

95. Unbleached Sugar Cane

96. Unrefined Cane Juice Crystals

97. Washed Cane Juice Crystals

98. White Grape Juice - a highly purified fructose solution; virtually no other nutrients are present

99. Yellow Sugar

100. Xylitol OR Xylose

Remember, your body doesn't care what the label says, it's all just "sugar"!

10 Ways to Burn More Calories During Exercise

2011-10-24T16:41:00.000-07:00

Ready to burn more calories? Check out these incredible fitness workouts by Shape today.

Workout Routine # 1: Add 10 minutes in the morning
While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.

Boost in calories burned: 275 calories per week

Workout Routine # 2: Do intervals
When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. This will help you break through plateaus.

Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, and then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace.

When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.

Boost in calories burned: 300-450 calories per 45 minutes

Workout Routine # 3: Work out with a faster partner
Whether it's in the gym or on the neighborhood track, a fitness buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.

Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.

Workout Routine # 4: Jump rope on your coffee breaks
Sound silly? It won't after you read the numbers. Slip off your pumps and put on your sneakers, then head off to a corner with a jump rope. These quick heart-pumping fitness workouts are also weight-bearing, so your muscles and bones will benefit. And you'll probably feel completely energized, too.

Boost calories burned: You can burn 208 calories on two 10-minute breaks each day (that's 1,000 calories a week)!

Workout Routine # 5: Go longer
If your typical workout is 30 minutes—no shorter, no longer—here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You'll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.

Boost calories burned: Running 30 extra minutes on the treadmill each week can burn 400 calories.

Workout Routine # 6: Change equipment or activities
If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the calorie burn of your workout because our bodies work less efficiently doing new exercises than those we're used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.

Boost calories burned: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.

Workout Routine # 7: Add another day
Ho-hum ... does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level—and body shape—will show it. Make your workout activity-focused and you'll also invigorate your mind and spirit.

Boost calories burned: A two-hour hilly hike can burn up to 800 calories.

Workout Routine # 8: Hire a trainer
Nothing gets you out of a fitness rut faster than refining your routine based on the experience of someone who knows exactly how to get results. A good personal trainer (make sure he or she is certified) will look at your current program to make sure it's safe and effective. Does this sound too extravagant? Make an appointment with a trainer once a month or once every three months to update your program and get feedback on your form.

Boost in calories burned during exercise: If your trainer has you change from a fast walk to a slow jog, you'll burn an extra 100 calories in 30 minutes.

Workout Routine # 9: Try a mini-triathlon
Instead of trying to force yourself to stay on the recumbent bicycle for 45 minutes each time you work out, here's your new plan: 15 minutes power walking on a steep incline on the treadmill, 15 minutes on a stationary cycle (ideally at a high resistance level), then 15 minutes in the pool (or use the racing program on your gym's rowing machine). Be sure to warm up, cool down and stretch, and don't forget to write down your speeds to keep track of your progress. Reward yourself when you reach the finish line!

P.S.: For an added bonus, combine this activity with cardio boost #3—working out with a partner—to make this activity even more fun.

Boost calories burned during exercise: One workout = 600 calories burned

End your workout routines with great cool down stretch exercises to maximize calories burned while cooling down your muscles.

Workout Routine # 10: End with an invigorating stretch
Stretching is as important after running or walking as it is after weight lifting. A study found that regular stretching can increase your strength by up to 19 percent when interspersed between weight-training exercises. With additional muscle you'll have more calories burned throughout the day.

To keep your heart rate up while still stretching your whole body, try doing a series of 10-12 Sun Salutations, yoga's most aerobic move (it incorporates poses that flow from one to the next).

Here's a fast-paced variation used in many Ashtanga classes:

Stand with feet together and arms by sides. Inhale as you reach arms up overhead until palms touch. Look at hands.
Exhale to Forward Bend, knees slightly bent and hands to feet.
Inhale as you bend left knee and extend right leg back to a lunge. Keep hands on either side of your feet.
Exhale and bring left leg in line with right, keeping head, torso and legs in one line for Plank pose.
Lower legs and torso to floor, then raise head, neck and shoulders into a long Cobra pose.
Push onto hands and feet, lifting hips to the sky to form an upside-down V. This is Downward-Facing Dog.
Return to Cobra pose.
Bring right foot up and lunge, keeping left leg straight behind you.
Bring left foot up to meet right and return to Forward Bend.
Inhale; sweep your arms out and up.
Exhale and come back into the first standing posture, also known as Mountain pose. Repeat, moving quickly but without sacrificing your form or breathing. Boost in calories burned: You'll burn another 50 calories after your workout routines. Enjoy these great fitness workouts and cool down stretch exercises and the benefit of more calories burned during exercise.

The Do's and Don'ts of Efficient Fat-Burning

2011-10-20T12:38:00.000-07:00

If you’re reading this, chances are pretty good that you don’t have a metabolism that lets you eat as much as you want without ever gaining an ounce.

There are lots of things you can do to turn your body into an efficient fat-burning machine. All you have to do is avoid a few common mistakes, and include some simple ways to boost your daily calorie burn.

Metabolism DON'TS

Don’t reduce your calorie intake too low (without the assistance of HCG). The fact that you gain weight easily is proof that your body likes to shift into fat-storage mode at the drop of a hat, and going too low on calories is one of the easiest ways to trigger that reaction (often referred to as starvation mode. Don’t fall for the mistaken idea that the less you eat, the more you’ll lose—that’s just not how your body works. Staying within your recommended calorie range will keep your internal furnace stoked so that you have more capacity to burn stored fat.
Don’t skip meals. Going too long between meals affects your body chemistry in ways that can make weight loss more difficult. Most people can manage their hunger and avoid cravings and overeating by spreading out their calories into four to five small, well-balanced meals or snacks during the day. Try not to go more than three to four hours without eating something.
Don’t short yourself on shut eye. More research is showing that chronic sleep deprivation plays a significant role in weight gain. Your body needs plenty of “downtime” for the internal housekeeping that keeps your metabolism in good working order. The occasional late night won’t hurt you, but consistently sleeping just one hour less than you need may slow down your weight loss considerably.

Metabolism DO'S

Build muscle! This is the most important action you can take to maintain a high metabolic rate while trying to lose weight. Strength training prevents you from losing a lot of muscle along with the fat you lose when dieting. If you don’t strength train regularly, up to 30% of the weight you lose could be muscle tissue. Considering that a pound of muscle burns about 3 times more calories per day than a pound of fat even when you’re sitting still (and up to 15-20 times more calories per minute when you're physically active), you can see the problems this can cause. If you lose 20 pounds of weight (and 30% of that weight loss is muscle—seven pounds), you’ll be slowing your metabolism and your fat burning capacity down by a significant amount. A simple strength training program twice a week can limit your muscle loss to almost zero, and keep your metabolism running high.
Stay as active as possible. The more you use your muscles, the more calories you will burn. Moderate exercise like walking can burn three to six times more calories per minute than sitting still, and high intensity exercise like interval training can burn more than 12 times as much. Likewise, the more you vary your daily activity and exercise, the more you keep your body on its fat-burning toes.
Don’t just sit there. If you’re watching TV or sitting at your desk, get up frequently to do a few exercises. Keep those resistance bands and dumbbells nearby at all times—you can fit a complete strength training workout into the commercial breaks of a one-hour TV show. Ditch your chair and sit on a stability ball (or a stationary bike) instead—even fidgeting can help!
Exercise in the morning or in frequent bouts. Both strength and cardio exercises boost metabolism by increasing your calorie burn even AFTER your session is done. You can get the most out of this perk by starting your day with a workout or by incorporating multiple exercise sessions into your day. Longer or intense workouts have a greater "after burn” but even a 15-minute walk will make a difference.
Try interval training. The harder you work, the more calories you will burn both during and after exercise—plus your fitness level will really improve. Studies show that exercising as intensely as you can, for at least 10 minutes per day, produces the best results. Interval training is an effective way to increase the intensity and duration of your workouts without running yourself into the ground or risking injury.
Include mental exercises. One of the most important (but least recognized) factors in keeping your metabolic fires well stoked is managing stress effectively. Chronic stress disrupts the hormones that regulate everything from appetite to fat storage, and can defeat even the best exercise and eating plans. The more effort you put into recognizing and handling stress, the better off you’ll be. Include some time in your schedule every day for relaxation exercises, yoga, journaling, and other stress management activities.

And Most Importantly…
Make exercise and healthy eating FUN! Experiment frequently with new exercises and recipes, or anything that keeps you interested and adds some spice to your program. Well, don’t stop there. The more variety you can put in your diet and your exercise routine, the more stimulating it will be. That makes it easy to put your best efforts forward, and get a major metabolic return on your investment.

BENEFITS OF PACKING A LUNCH

2011-10-19T08:40:00.000-07:00

Short and long term success in weight management stem from our daily choices. Choices such as what to eat for lunch and how we prepare for lunch can have a great impact on our weight. If you want to have long term success in weight management develop the habit of packing your lunch and taking it to work with you.

Take Control of Your Lunch

There are several reasons why packing a lunch and bringing that to work promotes long term success. First, you begin actually taking control of what you’re going to eat at lunch. As soon as your hunger tells you it’s time to eat you have a prepared meal waiting. Most of us know what we should or shouldn’t eat, but when lunch time rolls around and we’re in our working groove we tend to make poor choices.

Curb Your Cravings

This leads us to the second reason for packing a lunch: prevent impulse eating. When you’re left to your more primal instincts and it comes time to eat, most people wait until they are so hungry they can’t take it anymore and they want to eat anything in sight. Have you ever caught yourself saying, “Hey that candy bar and chips will be great for lunch” and then you make your way to the vending machine or nearest corner store and load up on high fat foods?

Having your lunch pre-made and ready to eat provides a greater sense of fullness with the same amounts of food. Research shows that people who eat the same types of lunches achieve the sense of fullness and have greater satisfaction with their meals. When fullness and satisfaction set in our food seeking behaviors can relax and allow us to focus.

Try This

Here’s a quick recommendation for your next lunch. Pack a sandwich using 100% whole wheat bread and lean protein the night before. Add a cup of baby carrots, fresh peas or celery. Those veggies are easy to pack, fun to snack on and compliment any lunch meal. Add a small handful of almonds or cashews to balance out your lunch. Nuts are a great way to increase the satisfaction at lunch time without scarfing down potato chip after potato chip.

Hydrate

Finally, make sure to drink the right beverage. As soon as you begin to feel hungry prepare your favorite flavor of Kerisma Xtreme Tea and sip away. Start drinking your tea about 15-20 minutes before beginning your lunch and finish it during your lunch.

Adopt these healthy behaviors today and notice how you feel by the end of the week. Not only will you have made a critical investment in your health, but you’ll also be able to bring your favorite lunch box to work and show it off!

FIGHT CANCER WITH FOOD

2011-10-17T08:58:00.000-07:00

Using the right combination of foods may help make a difference in your life. According to the American Institute for Cancer Research, there is a new tool in the ongoing fight against cancer. The “New American Plate” is considered a balance of two-thirds plant based foods and no more than one-third animal protein. And some foods can greatly benefit your investment in your health against cancer in the future. Let’s take a look at some items to add to your plate.

Eat your Fruits and Vegetables

We've heard how fruits and vegetables can be rich in antioxidants and cancer-fighting nutrients. They can also help you keep a healthy body weight. Being overweight increases the risk of different types of cancers. So get your five healthy servings, and the more colorful the fruit is the more nutrients they give.

Tomato, Tomato

It's unclear what exactly gives tomatoes their cancer-fighting abilities, but studies have shown a link between eating tomatoes and a reduced risk of different types of cancer, including prostate cancers. There's even studies that show processed tomato products like juice, sauce or paste have even more potential.

Berries for Health

Strawberries and raspberries have a photochemical called ellagic acid, which is a powerful antioxidant. This antioxidant may actually fight cancer in several ways at once, including deactivation certain cancer causing substances and slowing the growth of cancer cells. Blueberries also contain potent antioxidants that have value in supporting your health. Antioxidants fight cancer by taking care of free radicals before they do damage to cells. So add these tasty berries to your food or eat them as a snack.

Great Grapes

Though there is not enough evidence to say that eating grapes or drinking grape juice can prevent or treat cancer, the ingredient resveratrol has some promising antioxidant and anti-inflammatory properties. In laboratory studies, resveratrol has prevented the kind of damage that can trigger the cancer process in cells.

Hydration

Not only is water good for thirst, but it may protect you against bladder cancer. Water dilutes concentrations of potential cancer-causing agents in the bladder which can lower your risk. Drinking more fluids helps flush you out and lessens the amount of time the cancer-causing agents stay in contact with your bladder lining.

The Power of Tea. . .Ask about our Kerisma Xtreme Tea

Teas, in particular green tea, may be a strong cancer fighter. Randomized controlled studies have shown that the antioxidant EGCG, at a level of 400mg or more, had great effects on test subjects. It slowed or prevented the development of cancers in the colon, liver, breast and prostate cells. It also had a similar effect in lung and skin tissue. Longer term studies have associated tea with lower risk of cancer for the bladder, stomach and pancreas.

Slow Down on the Alcohol

The American Cancer Society says that even the suggested daily limit of two drinks for men and one for women elevates the risk of cancer. Cancer of the mouth, throat, larynx, esophagus, liver and breast have all been linked with drinking alcohol. It may also raise the risk for cancer of the colon and rectum. And women at higher risk of breast cancer may want to talk to their doctor about what amount of alcohol, if any, is save based on their personal risk factors.

Spare the Sugar

Sugar many not be a direct cause of cancer, but it may displace other nutrient-rich foods that help protect against cancer. Sugar also increases your calorie count, which contributes to overweight and obesity. Having excess weight can increase the risk of cancer. So pass on the sugars and candies, and replace them with fruits and berries.

PUMPKIN SEEDS: 10 HEALTHY BENEFITS

2011-10-14T09:55:00.000-07:00

These jack-o'-lantern waste products are the most nutritious part of the pumpkin.

Pumpkin seeds are not only delicious but also provide many health benefits.

10 Health Benefits of Pumpkin Seeds:

Prostate Protection

They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function

In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment

They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis

Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory

Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones

They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites

They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium

1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol

Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention

The same phytosterols that lower cholesterol also protect against many cancers.

How to Eat Them:

Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you'll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.

How to Roast Pumpkin Seeds:

1. Rinse pumpkin seeds under cold water and pick out the pulp and strings. (This is easiest just after you've removed the seeds from the pumpkin, before the pulp has dried.)

2. Place the pumpkin seeds in a single layer on an oiled baking sheet, stirring to coat. If you prefer, omit the oil and coat with non-stick cooking spray.

3. Sprinkle with salt and bake at 325 degrees F until toasted, about 25 minutes, checking and stirring after 10 minutes.

4. Let cool and store in an air-tight container.

MAKE THOSE CALORIES BURN AWAY

2011-10-13T08:19:00.000-07:00

It’s easy to want to count the calories when beginning a workout program. But, you don’t need to run 10 miles each day to effectively burn calories! It is good to consistently engage in physical activity each and every week. This will create a solid base from which you can build a successful exercise program. The following simple exercises can be included as a part of that program.

The number of calories burned during an activity depends on both the weight of the person, as well as the intensity. The following are estimates for the number of calories burned for an average 150 pound person during an hour of activity.

If you are walking briskly, expect to burn about 300 calories.
Basketball is a great way to spend calories. We have all seen how the pro players sweat! You can burn well over 450 calories like this.
If you have to clean your house, why not do it with optimism? Light cleaning consumes about 240 calories an hour.
Do you have a green thumb? Well, your love might have some unexpected positive side effects. Gardening uses about 324 calories!
Golfing on the weekends is a favorite pastime of many. 385 calories are burned if you carry your clubs! Fore!
Put a stationary bike in front of the television. You’ll be burning 380 calories an hour while you catch up on the latest news.
Are you a fan of the aerobics class at the local gym? You should be, because this activity uses 405 calories for just an hour of sweating.
Also, that elliptical trainer can burn an amazing 630 an hour!!
Even ping-pong has healthy benefits! This activity uses up 280 per hour.
Any person with children knows that chasing after these little ones can burn calories. The number probably depends on just how wild that kid is, but that can certainly count.
Hey, if nothing else, even sleeping burns calories. You’ll be using up 45 for just an hour! But that’s not an excuse to take a nap!

EGGS: HEALTHY OR NOT?

2011-10-12T07:43:00.000-07:00

Having fallen in and out of favor with nutrition experts, you’d think the fragile egg would be broken and beaten by now. Luckily, its ego isn’t nearly as vulnerable as its shell. Oblivious to the attempts to separate the egg from its well-deserved title of "best source of complete protein on the planet," the egg has managed to remain a nutritious, inexpensive, and popular food.

For awhile, nutrition experts hypothesized that the high cholesterol content of eggs raised blood cholesterol levels, which can increase a person's risk of heart disease. But this hypothesis was never proven. In fact, several studies have shown that the consumption of eggs is not associated with higher cholesterol levels but is associated with higher nutrient intake.

In 2000, researchers set out to assess the nutritional significance of eggs in the American diet and to estimate the degree of association between egg consumption and cholesterol levels. Their straightforward results were published in the Journal of the American College of Nutrition: Eggs make important nutritional contributions to the American diet and their consumption is not associated with high cholesterol levels. Specifically, the study showed that egg consumers had a higher intake of important nutrients like vitamins B12, A, E, and C than non-egg eaters, and that people who reported eating four or more eggs per week actually had significantly lower average cholesterol levels than those who reported eating zero to one eggs per week.

Here are four more ways eggs can enhance your health:

Eggs are an excellent source of low-cost, high-quality protein. One large egg provides more than 6 grams of protein, yet contains only 75 calories. And the protein is "complete," providing all nine of the body's essential amino acids.
Eggs are one of the best sources of choline. Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance (RDA) of this essential nutrient, which plays an important role in brain health and the reduction of inflammation. Many people are deficient in choline, which is found in trace amounts of many different foods.
Eggs are a great food for those trying to lose weight. Because of the high amount of quality protein in eggs, they make a very satisfying breakfast, which is especially useful for people trying to lose weight. In one study published in the Journal of the Federation of American Societies for Experimental Biology (2007), subjects following low-fat, calorie-restricted diets were randomly assigned to one of two breakfasts: a bagel or two eggs. After eight weeks, the egg eaters experienced 65% greater weight loss, 83% greater decrease in waist circumference, and a greater improvement in energy levels compared to the bagel-eating group. Also worth mentioning is that changes in plasma cholesterol and triglycerides did not differ significantly between the two groups. Researchers postulated that eating eggs for breakfast enhanced weight loss by increasing satiety, resulting in better adherence to a reduced-calorie diet.
Eggs protect eyesight. Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin, which help to prevent age-related macular degeneration and cataracts. Studies published in the Journal of Nutrition showed that eggs increased blood levels of these nutrients without increasing cholesterol or triglyceride levels.

So how many eggs should you eat? Just because something is good for you doesn't always mean that more of it is necessarily better. In a 2007 study published in the journal Medical Science Monitor, no significant difference in cardiovascular diseases (like stroke and heart attack) were observed between people who consumed more than six eggs per week and those who consumed one or fewer eggs per week. So a couple of eggs a day, a few days a week, should be safe and health for most people.

According to a Licensed and Registered Dietitian, "One egg daily can easily be a part of a well-balanced, nutritious diet for healthy adults." An important exception is for diabetics, who experienced an increased risk of coronary artery disease when consuming greater than six eggs per week. If you have a medical condition such as heart disease or diabetes, check with your physician (or dietitian) regarding egg consumption and dietary restrictions.

"Designer" Eggs: Are They Worth the Money? When you go to stock up on eggs, be prepared for an onslaught of choices. Beyond just white and brown, you’ll see a whole new world of choices in the refrigerator case. Are these “designer” eggs worth the extra money? It depends on the designer.

Cage Free, Free Range, Pastured, and Pasture Raised: You may feel like you're doing a good deed by purchasing eggs with one or more of these terms on the package. But in truth, these labels really don't mean a whole lot, as there are no rules or regulations about using these terms. If you want high quality eggs from humanely raised chickens, find a local producer whom you trust. To find one, go to www.LocalHarvest.org, and enter "eggs" in the "Name/Description/Product" box, and your zip code in the "Where?" box. A list of farmers in your area will pop up, many of whom sell their eggs at local farmers markets.
Certified Organic: They hens who lay these eggs are cage-free, have outdoor access, and eat a 100% organic and vegetarian diet that is free of antibiotics and pesticides. Third-party auditors enforce these standards.
Grade AA, A and B: Eggs in the US are classified according to quality and freshness standards established by the USDA. AA is the most superior in quality, followed by A and B.
Omega-3 Enhanced eggs: When is an egg not just an egg? When it's engineered to contain Omega-3s. The hens that lay these eggs eat a diet rich in Omega-3s, which includes algae or flaxseed. The eggs they lay contain higher Omega-3 content but taste like regular eggs. These eggs may help contribute to your intake of essential fatty acids, but they don’t contain enough to make up for a diet that is otherwise low in Omega-3s.

No matter what kind of eggs you choose to eat, be sure to follow proper handling and preparation guidelines to ensure that your eggs are safe to eat. Raw or improperly handled eggs can be a source of disease.

Avoid raw eggs, and foods made with raw eggs (Caesar dressing, homemade mayonnaise, eggnog, and cookie dough). These foods are safe if a pasteurized egg product is used.
Check the carton to be sure that the eggs you are buying are clean and free of cracks.
Store eggs in the coldest part of the refrigerator (not in the door), and use within three to five weeks, or by the expiration date on the carton. Hardboiled eggs should also be stored in the refrigerator and used within one week.
When cooking with eggs, don’t leave the carton on the counter during prep time. Take out the eggs you will use and return the carton to the refrigerator.
Wash all surfaces, cooking utensils, and skin with warm, soapy water before and after handling eggs.
Cook eggs until yolks are firm.
Cook egg-containing dishes to at least 160 degrees Fahrenheit to destroy any bacteria safely.

Give yourself a break! Poached, scrambled, baked or fried—you can rely on the inexpensive and high-quality protein of eggs as part of a varied, healthy diet. Do be careful with whom your eggs hang out. Bacon, sausage, and high-fat cheeses can be troublesome characters!

THE FAT FAMILY TREE

2011-10-11T08:19:00.000-07:00

The family of fat is very complex, so to make it less confusing, picture it as a family tree. At the top, there are two different families of fat—saturated fat and unsaturated fat. Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. The family of unsaturated fat includes two children: monounsaturated fat and polyunsaturated fat. In the polyunsaturated fat family, you'll find omega-6 fatty acids and omega-3 fatty acids, and it is the omega-3 family that has been making headlines in the nutrition world.

3 Types of Omega-3's
There are actually three types of fatty acids that are collectively referred to as omega-3's: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Besides being hard to pronounce, they are extremely important to your health. Omega-3's are "essential" fatty acids, because they are necessary for health and must be included in your diet (because the human body cannot manufacture them on its own). But what exactly are they used for, and what do they do for human health?

Mega Health Benefits
Extensive research indicates that omega-3 fats reduce inflammation, helping to prevent inflammatory diseases like heart disease and arthritis. In addition to warding off inflammation, omega-3’s are also essential to the brain, impacting behavior and cognitive function, and are especially necessary during fetal development. According to the University of Maryland Medical Center (UMM), omega-3’s may also:

Improve artery health by helping to reduce plaque buildup and blood clots in arteries that lead to the brain.
Improve cholesterol by lowering triglycerides and elevating HDL (good cholesterol) levels. These benefits come primarily from DHA and EPA. Learn more about fats that fight cholesterol.
Improve joint health by reducing joint tenderness and stiffness associated with arthritis and osteoarthritis.
Improve bone health by positively impacting the body's calcium levels, reducing the incidence of bone loss.
Improve mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3’s may suffer from depression, bipolar disorder, schizophrenia, eating disorders, and ADHD.
Improve skin health by helping to alleviate symptoms related to skin disorders like acne and psoriasis.
Improve bowel health by reducing inflammation of the bowels, helping alleviate symptoms of Crohn’s disease and ulcerative colitis.
Improve lung health by reducing inflammation in diseases like asthma. To read more on this topic, click here.
Improve menstrual health by reducing the pain associated with PMS and menstruation.
Help prevent cancer. Colon, breast, and prostate cancers have all been correlated with low intakes of omega-3's.

Sources of Omega-3’s
The three different types of omega-3’s are found in specific types of foods.

ALA is found in foods of plant origin. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient. That's why experts recommend including EPA and DHA sources in your diet as well. *Note: Flaxseed oil supplements are available in liquid and capsule form, but always consult your health care provider before taking any supplements.
DHA is found in seafood, algae, and coldwater fish such as salmon, sardines and albacore tuna. *Note: Fish oil supplements and vegetarian DHA supplements (containing algae) are also available in liquid and capsule form, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
EPA is found in many of the same foods as DHA, including cold-water fish such as salmon, and sardines, as well as cod liver, herring, mackerel, and halibut. *Note: Fish oil and vegetarian algae supplements are also good sources of EPA, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
Enriched eggs that contain all three types of omega-3 fatty acids are readily available these days. These eggs are enriched by adding flaxseed or algae to the hens' diets so that they produce eggs that are rich in healthy fats. According to the Flax Council, omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA—the same amount that can be found in 3 ounces of fish.

To get the recommended levels all types of omega-3's, aim for:

2 tablespoons of ground flaxseed (or 1 tablespoon of flaxseed oil) daily.
2 to 3 servings of the above-mentioned fish sources per week. In general, fresh fish contain more DHA and EPA than frozen fish.

Omega-3's might seem overwhelming at first. But once you understand the types and "mega" health benefits that come with them, you'll be on your way to improving your health!

6 Tips to Beat Colds and Flu This Year

2011-10-10T08:14:00.000-07:00

How Can You Stay Healthy? Here are some Tips:

Hands Off: 80% of colds are spread by direct contact with people who are already sick. It is the number one way germs are transmitted. So keep your distance when possible.

Keep it Clean: The U.S. Centers for Disease Control and Prevention says that hand-washing is the single-most important prevention step for reducing disease transmission. Make sure you lather your hands up frequently.
Drink More Water: Drinking eight, 8-ounce glasses of water should already be part of your daily routine, but especially during cold and flu season. Water is used by every cell in your body and essential for flushing out toxins and germs.
Drink Green Tea: Canadian researchers added green tea to lab samples of the adenovirus (one of the bugs responsible for colds), and found that it stopped the virus from replicating. All the credit goes to EGCG, a chemical compound found in certain kinds of tea, but in the highest concentrations in green tea. Each serving of our Kerisma Xtreme Tea contains the nutritional equivalent to 20 cups of green tea!
Exercise: Quite simply, people who exercise regularly are less likely to get sick. Exercise keeps your immune system strong and also reduces stress levels. The more stressed you are, the more likely you are to catch the cold or flu.
Sleep On It: Getting a good night’s rest is essential to a healthy immune system. Resting allows the body to recuperate, so it is ready to fight another day. Adults should get at least 7-9 hours, more for younger teens and children.

More than 1 billion colds plague Americans from October through March every year. Take some simple steps to put up your best fight this year.

Dietary DOs and DON'Ts for a Healthy Heart

2011-10-07T09:31:00.000-07:00

DO focus on fruits and vegetables. Most American's don't come close to eating the recommended minimum of 5 servings per day, but vegetables and fruits of all kinds and colors should take center stage in a heart-healthy diet. They're rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart and body, plus they're filling and low in calories, which can promote weight management. Fresh, frozen, dried (without sugar), canned (without sugar/syrups or added salt), raw, cooked—all fruits and vegetables are good for you.

DON'T reach for sugar laden juice and processed "fruit" snacks. And while small amounts of 100% fruit juice can fit into a healthy diet, they're also concentrated sources of sugar (naturally occurring) and calories compared to whole fruits, which also boast heart-healthy fiber while juice does not.

DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but in much smaller quantities than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, common condiments (like ketchup), deli meats (such as salami) and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes.

DON'T forget about added sugar. Most people know that sugar isn't exactly a health food. It provides quick-digesting carbohydrates, but no real nutrition (think: vitamins and minerals). While many people associate sugar with the development of diabetes, few people realize that sugar plays just as much of a role in heart disease as dietary fat does. One study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL "good" cholesterol and higher triglycerides—markers of increased heart disease risk. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugars (about 100 calories) each day; that number becomes 9 teaspoons for men (150 calories). Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar.

DO cut back on fat. To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Avoid fats that elevate your cholesterol levels: trans fats (hydrogenated oils found in baked goods and many margarines) and saturated fats (usually found in high-fat meats and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products made with whole or 2% milk, as well as baked goods and fried foods that contain palm oil, palm kernel oil and coconut oil). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat.

DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making heart-smart fat choices to meet your daily recommendations. Fats found in nuts, olive, soybean, walnut, and canola oils, fish and seafood.

DO fill up on fiber. A high fiber diet can help reduce the risk of heart disease. Certain types of fiber may help lower LDL "bad" cholesterol. Adults should aim for 35 grams each day. To meet your daily quota, select a variety of unprocessed plant-based foods each day, including whole grains, (oats, whole-wheat bread/flour/cereal fruits and vegetables and beans.

DON'T forget about cholesterol. Cholesterol is a waxy fat-like substance made in the liver and cells of animals. It is therefore found in animal products (meat, poultry, dairy and eggs), but not plant-sourced foods. A high intake of dietary cholesterol can contribute to heart disease. For the prevention of heart disease, limit your intake of dietary cholesterol to less than 300 milligrams each day. If you already have an elevated LDL cholesterol level or you are taking a cholesterol medication, this goal is even lower: 200 milligrams daily.

While it may seem like there are a lot of "rules" to follow to protect your heart, it all boils down to making smart choices on a consistent basis. Focus on the foods that you know are good for you—whole grains, fruits and vegetables, low-fat dairy products, lean protein choices, and healthy fats—and limit or avoid the types of foods that don't do anything for your health (think empty calories, fried foods, sugar and sweets, and high-fat meats and dairy products). When you focus on the good stuff and make healthful choices most of the time, you'll be doing your body—and your heart—well.

Flavor of the Month: MUSCLE PUMP

2011-10-06T12:24:00.000-07:00

Save 10%! Berry flavored green tea mix. Go the distance in the gym! Provides extra energy and promotes building leaner muscle. Add 1 pixie to 16-32 oz. cold water. Call for more details.

FIVE REASONS WHY VEGGIES MAY HELP YOU LOSE WEIGHT AND LIVE LONGER

2011-09-20T14:34:00.000-07:00

As you all know on the HCG Diet, you are only allowed certain vegetables, and you are not allowed to mix vegetables during the 500-calorie phase of the diet. The following guidelines are perfect for the stabilization phase 2 or after the HCG protocol.

Lose weight? Live longer? Your mom was right when she told you to eat your vegetables.

Vegetables help keep you full for longer.

The fiber and water in vegetables fill you up way more efficiently than eating processed carbs that are deficient in fiber. Combining vegetables with protein and healthy fats will keep you satisfied until it’s time for your next meal.

Vegetables help prevent dips and spikes in your energy levels.

Once again, the fiber in vegetables helps regulate your blood sugar. If you’re eating all your allotted vegetables each day, you shouldn’t experience that late-afternoon energy slump (and cravings for sugar) that you may encounter when eating processed carbohydrates.

Vegetables help you live longer.

Numerous studies show that a diet rich in a variety of vegetables may help decrease the hardening of arteries, help lower cholesterol levels and help prevent inflammation, a component of many degenerative diseases including obesity, diabetes, heart disease and Alzheimer’s. Researchers believe the antioxidants (vitamins C and E, plus selenium and the carotenoids) may be partly responsible for this effect.

Vegetables are the ultimate food replacement.

You can’t go wrong when you replace junk food and processed carbohydrates, which are typically full of unhealthy fats and deficient in nutrients, with nutrient-dense foods like vegetables, which contain fiber, antioxidants and vitamins.

Vegetables help you lose weight.

Vegetables tend to be lower in calories, yet pack a way more powerful punch when it comes to keeping you healthy and full for longer. This all means you may tend to eat fewer calories, while still feeling satisfied, if not more satisfied, than when you rely on packaged foods and foods devoid of nutrients.

Incorporating Vegetables

Initially, it may seem like a challenge to incorporate vegetables into your meals, but you have many options for every part of the day. Here are some suggestions:

Breakfast

Add spinach, onions, mushrooms, and a little tomato to your eggs and top with sliced avocado.
Make a low-carb breakfast wrap using lean turkey sausage, scrambled eggs, spinach and avocado and wrap it all up in a leaf of romaine lettuce.
Make lean ground beef hash by sautéing beef with scallions, red bell peppers and reduced fat cheese.

Snacks

Enjoy olives with a piece of lowfat cheese.
Dunk celery stalks or cucumber slices into homemade roasted red pepper hummus.
Wrap a couple slices of ham with a romaine lettuce leaf, and slice of tomato and cucumber.
Top slices of tomato and cucumber with tuna or chicken salad.

Lunch

Pile spinach, tomatoes and mushrooms on a plate, drizzle with balsamic vinegar and extra virgin olive oil and top with a sliced, grilled chicken breast.
Top a tomato with cooked lean ground beef or turkey (seasoned with chili and cumin) and reduced fat Mexican-blend cheese. Broil until cheese is bubbling.

Dinner

Experiment with your spinach salad; add different vegetables or dressings and top with grilled salmon, shrimp or lean steak.
Stuff a half of a bell pepper with lean turkey or pork sausage, cook at 350 degrees for 45 minutes and top with grated cheese, no-sugar salsa, avocado or poached egg.
Grill a lean steak, top with grilled bell pepper strips and onion and serve with a side salad and mashed “potatoes” (cook and mash cauliflower instead of potatoes, add lowfat milk until creamy.)

STOP WEEKEND BINGES

2011-09-15T09:49:00.000-07:00

Is Weekend Eating Destroying Your Diet?

Crammed with barbecues, family functions, and cocktail hours, weekends can be healthy-eating minefields. Avoid the most common pitfalls with these tips.

Eating Problem All your social events revolve around food.
Why It Happens With so many tempting items within reach all weekend long, it seems impossible to avoid blowing your diet.
Rescue Remedy You don't have to stay home, choose between parties or turn down every single bite. Before you leave the house, have a small, protein-rich snack (to prevent that "I'm starving" feeling). At the party, look at everything that's being offered first, then zero in on a few items that look too good to pass up and just have those.

Eating Problem Grazing all weekend long.
Why It Happens Without a structured schedule, you grab whatever food is within easy reach.
Rescue Remedy Take 15 minutes midday Friday to review your weekend plans; identify any potential trouble spots (e.g., you're attending a backyard barbecue on Sunday) so you can schedule your meal and snack times around them. By imposing some guidelines, you cut the chances that you'll nibble mindlessly.

Eating Problem After a very long week you are so ready to kick off your long weekend with a big bowl of triple-fudge ice cream.
Why It Happens You're craving comfort, not food.
Rescue Remedy Brainstorm non-food ways to soothe yourself, like meeting a friend for a walk in the park or getting a pedicure while you finish up a good book.

By Shape.com

EXERCISE IN SELF ESTEEM

2011-09-14T09:52:00.000-07:00

Exercise Your Way to Feeling Better About Yourself

If you’re like most people who want to lose weight, you probably think that shedding a few pounds will help you feel better about yourself. And chances are, you see exercise simply as something you need to do to accomplish that goal. But here’s something you may not know: this "necessary evil" approach to exercise may actually be preventing you from feeling better about yourself right now—even before the number on the scale or reflection in the mirror matches up with your ideal.

A simple attitude adjustment may help you start feeling a lot more comfortable in your skin right now—and this, in turn, can make your weight loss journey a lot easier and more pleasant. Here’s what you need to know to decide if you need to adjust your exercise attitude, and if so, how to do exactly that.

Making Friends with Your Body: The Roots of High Self-EsteemThere’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

The journey is more important than the destination.
To be a little more precise, the best way to increase your self-esteem is to actively and effectively engage in something that is both good for you and consistent with your expressed goals. Both of these are key elements. If your goal isn't good for you, because it's unrealistic or strongly based on what you think other people want or expect from you (like trying to look like a model when your body can’t naturally achieve or maintain that), then you are going to face problems feeling good about yourself. Nothing you do will ever be good enough.

You’ll have the same problem if your actions aren’t consistent with your goals. To feel good about yourself, you have to treat yourself as if you are already someone worthy of respect and good treatment. If that means “faking it until you make it,” then that is where you need to start.

Exercising the “Right” Way, for the “Right” ReasonsIf you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems.

But you’ll need a particular kind of attitude and approach, one that will help you begin appreciating your body for what it can do right now, and allowing it to be your guide and teacher on your journey towards change—not an object of your contempt and ridicule. Here are the basic elements of such an attitude:

Exercise for the “right” reasons. There aren’t many bad reasons to exercise of course, so in a pinch you should take advantage of whatever gets you going. But certain attitudes and approaches will help you get a better self-esteem boost. It helps a lot, for example, to tell yourself that you are working out because it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.

Don’t just mark time. Make exercise a challenge and notice how you respond. The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.

Turn some exercise time into playtime. You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into roller skating, ice skating, golfing or Frisbee, racing with your dog, or even belly dancing!

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising for the "right" reasons), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

By Dean Anderson

SNACKING HEALTHY

2011-09-07T07:45:00.000-07:00

Adding Snacks to Subtract Pounds

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

But how can this make sense, since snacking theoretically adds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.

How You Snack Can Make or Break Your Diet

There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals

Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn’t Grazing

Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.

To avoid grazing:

Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.
Limit yourself to a single serving.
Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?

Practice Moderation

As with the rest of your diet, moderation is crucial when snacking. If you don’t keep track of calories consumed, you might add excess calories and fat to your diet without realizing it.

Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.

By Liz Noelcke

Kerisma Xtreme Tea for WEIGHT LOSS

2011-08-31T13:07:00.000-07:00

We are constantly adding new methods to enhance your weight loss experience and improve overall health and well being.

Another exciting product Kerisma is now offering is Kerisma Xtreme Tea in 18 flavors. Each flavored pixie is added to 16-32 oz. of cold water. Each is equivalent to the nutrients found in 25 cups of green tea. They aid in weight loss, increase energy, control cravings, reduce hunger, and enhance immune system.

Kerisma Xtreme Tea is not only the best anti-aging and weight loss and wellness promoting product available, it's also the easiest and most economical option for achieving and sustaining a total wellness transformation.

These are sold in our office in single serving sizes or SAVE when purchasing by the box! Delicious and so healthy!

TIPS FOR MAXIMIZING WEIGHT LOSS ON HCG DIET

2011-08-30T10:23:00.000-07:00

On the HCG diet, there are several steps you can take to help maximize the effects of the hormone so you can get the best results possible. In addition to following the fat burning food plan, adding in these simple strategies will help you experience some great results while keeping your body as healthy as possible.

Rotate a wide variety of approved foods each day. This will improve the efficacy of HCG and raise your metabolism.
Take a multivitamin every day. That way, you can be certain your body is receiving all of the nutrients it needs each day. Choose a brand with the least amount of sugar, starch, and oil.
Add exercise to your routine. You don't need to kill yourself at the gym every day. Rather, simply adding cardio activity to your routine can help to further boost your metabolism and increase the amount of weight you lose.
Drink a minimum of 3 liters of water each day. Drinking plenty of water each day helps to cleanse your body, mobilize fat, and further helps to suppress your appetite.
Consume 35 grams of fiber each day. Whether you get it through your food or through supplements or capsules, fiber will help your digestive system work more efficiently.
In addition to these simple extra eating habits, there are some behavioral habits that you can change as well. For example, if you are having a hard time fighting the temptation to eat foods that are not on your diet plan, you might want to consider ordering your food from a grocery delivery service. This way, you can order the food on the Internet and have it delivered directly to your house so you never have to step foot into a grocery store.
There is a great deal of evidence to suggest that eating an organic diet is also beneficial when it comes to losing weight. Not only will this help to increase the number of pounds you burn, it is also far healthier to follow an organic diet because you won't be consuming preservatives and artificial additives.
You should also be sure to plan your meals wisely. It is always a bad idea to eat when it is close to bedtime. This is because your body has a tendency to store fat while you sleep. Therefore, try to eat your last meal for the day more than three hours before going to bed. If you go to bed on an empty stomach, you won't have to worry about your body storing that extra fat.

By adding these extra steps, you can increase the amount of weight you lose. In addition, since the HCG helps to contour your body, you won't have to worry about unsightly loose skin developing as the result of such rapid weight loss.

MEATBALLS WITH NOODLES AND SAUCE

2011-08-29T16:58:00.000-07:00

4 oz. ground steak, veal or chicken
1 Grissini bread stick or Melba toast (ground into powder)
1 tablespoon lowfat milk
parsley
onion powder
basil
oregano
garlic
salt
pepper
HCG Noodles (sold at Kerisma)

Preheat oven to 425 degrees. In bowl, combine all ingredients except noodles. Form into 1" meatballs (makes about 6-7). Place in baking dish or non-stick baking sheet and cook 10 minutes turning halfway through cooking time. These also can be frozen in a freezer bag and then warmed up before serving. Makes a great quick meal! Serve over noodles and top with HCG approved marinara sauce.