Another Thought-Provoking Documentary

My cousin has been recommending these wonderful gems on NetFlix and I thought I'd share with you too! :) 

The information coorelates with my studies in Holistic Nutrition.  I like how they presented and explained nutrients and how they need to be the focus with disease, not medicine.  It's true, our society doesn't support this sort of thinking because, after all, there is no money to be made with health.

I've actually heard Charlotte Gerson speak before. She's amazing and so youthful, an excellent example of healthy living.  I'm always inspired after hearing her wisdom.

For me, I think the most difficult thing for me to work through is getting enough fruits and veggies on days where we aren't home.  I feel a differece when I am getting them, yet they aren't the easiest to grab when on the go.  (And apples wrapped in celophane at the golden arches isn't going to cut it.)

Official Site

Interesting Documentary

Recently, my cousin sent me an email about a documentary she had seen titled, "Fat, Sick and Nearly Dead." I'm always interested in nutrition and how others find success, so I sat down with my hubby and watched it. Instead of reiterating what I watched, I decided to post a video from the official site.

My husband and I planning on doing a juice fast to jump start our health efforts.  I know the hydration and nutrients will give my body the boost it currently needs.  I am a little hesitent since there can be a bit of a detox period, but considering how I've felt recently, I'm willing to try something I haven't done before.  You never know if an action of health is what you've been needing until you try it.

Recently, I've noticed if I eat--or don't eat--certain foods, my neck and shoulders are stiff by the end of the day.  On the days I have plenty of servings of fruits and vegetables, I don't have stiffness, but on those busy days where it feels I'm running all over the place, I tend to neglect my eating and my body reminds me.

I look forward to bloggin/vlogging the progress of this fast.

Day 180: Never underestimate the power one week can bring.

This past week I cut out a few items in my diet: salt, man-made carbohydrates and sugar. It always surprises me how quickly my body changes if I'm persistent, even for a short period of time.

Salt: the first day I didn't add salt to my cooking, I felt like I was sacrificing a lot and was surprised that it's easier to give up sugar than salt.  Everything I ate tasted bland, and I had to actually put some mental effort not to grab the salt shaker--at one point, I noticed I reached for the shaker without thinking.  I had no idea I had become such a salt fiend.
Surprise: After a day or two, I started to discover the flavor of foods. Things tasted differently to the point that I didn't even miss salt.  Scrambled eggs, homemade salad dressing and sweet potatoes taste fine without salt.  I'm shocked that I noticed a difference after a day and am considering putting the salt shaker back with the rest of the spices in the cupboard.

Man-made Carbs: At the beginning of the week I had a bit of a challenge wrapping my head around finding carbs that were not man made and gluten free.  Bread, we take that for granted.  It's super hard to find gluten free bread that doesn't look dry and cardboard tasting. I plan on making some with rice flour one day soon.  (Note: gluten free is only for a few months to rule out a gluten sensitivity.)
Surprise:By the end of the week, I found that I needed heavier carbs for my energy.  Not being able to grab bread or tortillas or a bun, I noticed that fruit alone wasn't enough carbohydrate load for my body's need.  Adding sweet potatoes, beans and brown rice did the trick.

Sugar:  This is a no brainer.  When is sugar ever a good thing to put in our body?  Sure, it does so much for the soul, but really, we can live healthy without it.  At the beginning of the week, I noticed I did have cravings and I actually took a bite of something the kids were eating, but that was it.  (I won't spend much time on this since I have oodles of other posts on my thoughts and struggles with sugar.)
Surprise: By the end of the week, I once again found the strength to be stronger than the cookie.  We went to a Arrow of Light Cub Scout Ceremony last night and there were some wonderful desserts I would have liked to have a plate of.  I was shocked that I didn't look twice.  (Okay, I'll be honest, I did.) I was ecstatic that I actually took a moment to visualize what I would feel like if I indulged.  I thought about the sugar coated throat I will feel after eating my weights-worth, and I found that a simple whiff of the gooey goodness of Smore brownies was enough to satisfy me.

I feel good.  I feel empowered.  A week ago I felt a bit out of control, like I couldn't say no to the things I loved and that brought comfort.  I honestly started this hormone balancing program with severe doubts since the first month is a bit strict, for obvious reasons.  In weight loss, it's not just about your brain making the decision, it's the way your body reacts to the food you feed it.  Just removing three things from my diet, I can feel my body responding, and this helps when my brain is weak. I am honestly surprised that I feel strong enough to make changes that are going to better my health, only after a week.  Never underestimate the power one week can bring.

Day 176: Programs vs Pills

I don't like programs. As much as they have worked for me, even more have failed and left me frustrated.  I'm a black/white thinker and a perfectionist, and  it can help or hurt me when doing a program. It can be ugly at times since I can sabotage my efforts with, "Since I messed up on lunch, I may as well blow the rest of the day and start fresh tomorrow."  

I was very successful when I did Weight Watchers after my second child. I hit Lifetime (at the highest weight I could be to qualify) and I maintained until I was pregnant again a year later.  But after my third, the program no longer work for me.  Circumstances in my life had changed (husband's shift changed, favorite leader wasn't there, gym got expensive, etc. etc. etc.)  What was there for me to make it successful the first time, wasn't there for me the second time.  I failed. I kept sabotaging my efforts, because I could.  For me, I got into the habit of thinking, "What's the most amount of food I can have for the least amount of points?" Answer: Heaps of fake food. With fat-free this and sugar-free that, it's amazing what you can eat for low points. 

But what's missing in this type of thinking? Nutrition. Nutrition is everything.  It's the whole reason for eating in the first place, to fuel the body so it can work effectively.  This is why I don't like programs.  They often have me thinking about everything except what I should be focusing on.

After my last child I made the decision: no programs, just nutrition and healthy habits. I was successful. I firmly believe the more pure a person's diet is, the better they will feel and the better their body will work for them instead of against them.

Avoiding chemicals gives a body a better chance to stabilize and balance itself.  I try to use natural remedies first.  Often they work, but when they don't I will take the medicine that is needed.  Bodies are a miraculous thing. Have you ever really thought about the healing process?  Ever heard of homeostasis? <--I already looked it up for you. :) It just makes sense.

So what is this post all about? Well, I'm on a new program. Now wait.  Before you start thinking I'm a total hypocrite, please let me explain. ;)

I have PCOS  and I'm just starting to get symptoms of Fibromyalgia. Science doesn't know how or why a woman gets these ailments, so they simply treat the symptoms. There is a prescription for every symptom and if I used them for each one I have, I'd have a cabinet full of little orange bottles.  I'm also the lucky one.  I don't need any meds for my heart or blood sugar at this time, but many who have these ailments do.  If I don't get this weight off and balance my hormones,  I'll have to use medication in the future just to avoid a heart attack or deal with type 2 diabetes. 

So, I have two choices.  Follow a program for a few months in hopes to balance my metabolism and endocrine system naturally through food & lifestyle changes or take necessary medication in the future.  Since I prefer to be natural in all things, I'm going with the healing program. :)

Day 160: Why is just as important as what.

Photo Credit

As I laid in bed this morning thinking about my current state of health and how frustrated I was, a thought occurred to me.  The same thing that is happening now, happened in my early twenties, nearly twenty years ago. (Yes, I just leaked my age, oh well...I tend to be an open book) Yep, at one point, I gained 40 pounds in 6 months during a time I was the most active in my life.  Noticing the similarities, I continued to analyse the timeline of my life.

I was a teen in the 90's.  I remember the HUGE craze then was a low-fat, high-carb diet.  I was in high school and I was very rigid with my eating.  I was also a size 6 who felt like I was a size 26. (If I could go back in time and kick myself, I would.) I remember eating very little fat, if any, and a whole bunch of carbs and Diet Pepsi. I remember my cycle was messed up and the Dr. gave me medication to fix it.  So during a time where my endocrine system and metabolism was developing, I was doing everything to work against it.

A body needs good fats to help build and strengthen every system needed to be alive and healthy.  I gave my body none, or at least I didn't give it the healthy kind when I had treats or a snack.  I also flooded my body with chemicals from soda and medicine.  What's sad is if I had been eating a balanced and healthy diet, I wouldn't have needed the medication to begin with. No wonder my body rebelled when I was 20, my endocrine system and metabolism were toast.  I had abused it without even knowing and it was ticked.

Now, twenty years later, I'm still dealing with the damage I incurred while I was developing in my youth.  I'm grateful that now I know better health habits so I can teach my children not just to eat better but why they would want to eat better.  I personally think the why is just as important as the what. You need to know what to put in your body so you can be healthy, but if you don't understand or know why, it's easy to make excuses.

I'm tired. * I don't feel good. *  Just this time. * It's a special day. * Tomorrow I'll do better. * Monday.

For me, when I know the why, the why will squash the excuses and reveal how lame and flimsy they really are, giving me a better chance of winning.

Best low fat cheeses

These 8 supermarket picks look gourmet and taste decadent.

Cheddar

Cabot 50% Reduced Fat Cheddar Cheese with Omega-3 DHA (70 cal., 5 g fat per oz.) fulfills 20 percent of your daily omega-3 needs. ($3 for 6 oz.)

Vegan

With its rich cheddar flavor, it’s hard to believe that the Galaxy Rice Block (70 cal., 4 g fat per oz.) is dairy-free. ($4 for 8 oz.)

Goat

Coach farm Reduced Fat Medalions (45 cal., 3 g fat per oz.) are made daily at a small dairy farm. ($5 for 4 oz.)

Swiss

Weight Watchers Gourmet Cheese Wedges in original Swiss (30 cal., 2 g fat each) serve up calcium and fiber. ($3 for 6)

Jarlsberg

The Jarlsberg Lite Fresh-Pak (70 cal., 4 g fat per slice) melts into gooey perfection on sandwiches. ($5 for 8 oz.)

Spreadable

Serve the soft, creamy Alouette Light Garlic & Herbs (50 cal., 4 g fat for 2 tbsp.) with melba toast. ($6 for 7 oz.)

Feta

Sprinkle Athenos Fat-Free Feta (35 cal., 0 g fat per oz.) on salads and pasta dishes. ($3 for 5 oz.)

Blue

The Laughing Cow Light Blue Cheese Wedges (35 cal., 2 g fat each) have 70 percent fewer calories that the regular kind. ($3 for 6)

41/365 - Delicious Brussel Sprouts. Yes! Delicious

I am not a big fan of Brussel Sprouts. Neither is my family. But it's the benefit they offer to our bodies that gives me reason to buy them. 

I thought I was doing pretty good with the new Beef Soup recipe that included Brussel Sprouts I posted a few weeks ago. But I've found something better, Roasted Brussel Sprouts.  I know, that doesn't sound too spectacular, but it is.  

I first put them into the oven on faith.  My mom had told me how wonderful they were when she made them.  I believed her.  When I put them into the oven, I had hoped I didn't just ruin a package of sprouts. (I originally bought them to make the soup)

While the little, green orbs were baking, I admit, the scent was a bit confusing.  When my hubby walked into the kitchen, he took a whiff, and gave a look. I told him, "No opinions until after you try them." At that time, I hoped I didn't have to eat those words.  Secretly, I agreed with him and was only sharing the same thoughts I was telling myself.

When I took them out, I wasn't impressed.  They looked like burnt Brussel Sprouts. MMmmm...... *not*

After they cooled enough so I could taste without scalding myself, I gave one a try.  To my surprise, it was one of the most delicious green things I have ever eaten!! I piled up a plateful and dug in.  Hey, the family wasn't interested so I had my fill. 

Then my oldest walks in and inspects the tray I had cooling on the oven.  He says, "They looked burnt." I smiled. He goes in for a sniff and says, "These don't smell so good." He pokes one with his finger and licks it. He looks to me and asks if I liked them. I told him I thought they were really good. I assumed he'd walk away and be done.  But he didn't.  He grabbed a plate and served himself.  While he was eating he told me, "Mom, if you ever make Brussel Sprouts again, you have to do them like this." WIN.

Just cut off the brown ends, wash, dry, and cut in half-lengthwise.

Toss well in olive oil on a cookie sheet. 

Spread to single layer and sprinkle with salt/pepper.

Bake at 375-400 for about 30 min. or until edges are browned and crispy.

A Sweet Way To Sneak In Fruit

Make your Memorial Day cookout healthier by pairing lean proteins with fruit salsa.

The low-cal topper not only livens up chicken and fish, it also lets you pack in extra produce. Executive cheft Chris Santos of Stanton Social in New York City suggests mixing 2 cups diced fruit with 1 Tbsp. each minced red onion, red bell pepper, and cilantro; 1 tsp. each chili powder, olive oil, and lime juice; and salt and pepper to taste. Then kick off grilling season with a good-for-you bang.

SHAKE UP YOUR SEAFOOD

Sick of salmon? Here’s another way to get your omega-3s: Cook leaner fillets, like cod, in sunflower oil. According to a study in the Journal of Food Science, doing so ups the amount of heart-healthy fats in the dish.

41 PERCENTAGE OF STORES SELLING SNACKS WITHIN ARM’S REACH OF THE CASH REGISTER

Calorie-packed foods can now be found in furniture stores, pharmacies, and clothing shops, according to researchers at Tulane University. Stash a healthy snack if you plan on running errands for three hours or more.

TURKEY BURGERS

Just because that hamburger’s made from ground turkey doesn’t mean it’s healthier than beef. ”Some turkey burgers contain dark meat and skin, which can make them high in saturated fat and calories,” says Sotiria Tzakas Everett, R.D., a nutritionist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. To save 200 calories and 7 grams of fat over a beef patty, she recommends “opting for ground turkey that’s at least 90 percent lean and contains fewer than 5 grams of saturated fat. Then add flavor by mixing in minced onion, garlic, Dijon mustard, paprika, or hot sauce.”

More Cheese, Please

Make the most of your cheddar by grating instead of slicing it. You’ll release the flavor-reducing compounds—and expose more of your tongue’s surface area to them. A 1-ounce serving equals about ¼ cup, so it will look like you’re eating a lot too.

Potato Power: Top Tips For Storing and Cooking

1. Always throw wrinkly, sprouted potatoes away. Store in your crisper in the warmer months to prevent sprouting and shriveling.
   
   


2. Never eat green potatoes and don’t place green potatoes in the sun to ripen as this increase greening.
   
   


3. Never store potatoes in plastic. Dirty potatoes last longer so store them unwashed in a dark, dry place. Never in the refrigerator.
   
   


4. To retain nutrient value always peel potatoes for mashing just prior to cooking or, better still, cook with skin on.
   
   


5. Potatoes grown in very cold weather turn black when cooked and should be discarded.
   
   


6. Avoid exposing peeled potatoes to the air or standing in water any longer than necessary, as this will lead to a


7. loss of the vitamin-C content.
   
   For crispy-skinned jacket potatoes, scrub well, prick skins to let steam escape and bake without foil.
   
   


8. For fluffy mash, return cooked, drained potatoes to a warm pot and place paper towel between the potatoes and the lid to ensure they are as dry as possible before mashing.
   
   


9. Never salt potatoes before deep frying. This will cause the oil to break down.
   
   


10. Add lemon juice or vinegar to ‘holding’ water to stop potatoes from discoloring before cooking.
    
    

TOPPING TIPS

To avoid turning an otherwise nutritious low-kilojoule (1 kilojoule = 0.239 kilocalorie) meal into a fattening feast, stick to healthy toppings instead of the traditional ones that can be heavy in fat and kilojoules (1 kilojoule = 0.239 kilocalorie).

CHOOSE:	INSTEAD OF:
Low-fat cheese 325 kJ & 5 g fat per 30 g	Full-fat cheese 500 kJ & 10 g fat per 30 g
Natural yogurt 140 kJ & 1.3 g fat per 2 tbsp	Sour cream 438 kJ & 11 g fat per 2 tbsp
Salsa 78 kJ & 0 g fat per 2 tbsp	Gravy 190 kJ & 4 g fat per 2 tbsp
Vinaigrette 190 kJ & 4 g fat per tbsp	Mayonnaise 560 kJ & 14 g fat per tbsp
Baked beans 540 kJ & 0 g fat per ½ cup	Bolognaise sauce 500 kJ & 5 g fat per ½ cup
Cottage cheese 200 kJ & 2 g fat per 2 tbsp	Butter 300 kJ & 8 g fat per 2 tbsp

Related Articles:

Potato Power

Potato Power: Top Tips For Storing and Cooking

Weight Loss Recipes: LYONNAISE POTATOES

Weight Loss Recipes: POTATO PUFFS

Weight Loss Recipes: SCALLOPED POTATOES

Weight Loss Recipes: POTATO BLINI WITH SALSA CRUDA

Potato Power

THE HUMBLE POTATO HAS A LOT MORE TO OFFER THAN MOST OF US ARE LED TO BELIEVE, DISCOVERS JILL MACGREGOR

The potato is a nutritious and versatile carbohydrate that is often cast aside at mealtimes in flavor of rice and pasta. Consider putting potatoes back on your menu tonight, because:

• Potatoes are more nutritious and have fewer kilojoules (1 kilojoule = 0.239 kilocalorie) than pasta or rice per 100 g serve, so they’re a better choice for weight loss.
  
  


• They are rich in vitamins C and B, including folate, which is vital for pregnant women or those planning a pregnancy.
  
  


• Potatoes are a valuable source of minerals, including potassium, which is important for managing high blood pressure.
  
  


• Potatoes are naturally fat- and cholesterol-free, making them an excellent choice for heart health and the management of diabetes.
  
  

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Nutritional information:

1 medium steamed potato (100g) provides:

• Energy: 370 kJ
  
  


• Protein: 2.5 g
  
  


• Carbohydrate: 20 g
  
  


• Fat: 0 g
  
  


• Dietary fiber: 2 g
  
  


• Vitamin C: 13 mg
  
  


• Potassium: 379 mg
  
  


• Water: 77 g
  
  


• Traces of: thiamin, riboflavin, niacin
  
  

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What about GI?

Although most potato varieties do have a high-GI rating – between 75 and 101 – you can easily reduce their glycaemic effect (spikes in blood-sugar level) by adding good fats to your meal, such as lemon juice or a vinaigrette dressing; fiber foods, such as baked beans or corn; and protein, such as lean meat. By adding these foods to your cooked potato, you will reduce the surge in blood glucose and insulin levels that occurs after eating. This helps to prevent the risk of developing type 2 diabetes, and heart and gall bladder disease.      The Dietitians Association of Australia (DAA) believes that both high-GI and low-GI foods can be included as part of a healthy diet. Remember that you can achieve a low-GI diet by eating at least one serve of a low-GI food at each meal, for example, reduced-fat milk, wholegrain bread, green peas or apples.

Potato varieties

Most of us are familiar with four types of potatoes available at supermarkets – brushed, washed, red and white – but there are around 66 varieties grown in Australia. As a general rule, waxy, textured potatoes are best for salads and casseroles because they hold their shape, while ‘starchy’ potatoes are best for mash and chips. Here is a quick guide to potatoes:

King Edward Long, oval shaped with white skin and pink blotches. Creamy, slightly floury textured white flesh. A good all-purpose potato, but perfect for baking.

Pontiac Round, red-skinned with white waxy textured flesh. Great for boiling, salads and chips.

Sebago Oval shaped with creamy colored skin and white flesh. Used for frozen chips. Suitable for all cooking methods.

Coliban White, round-to-oval shaped, that is commonly sold as ‘washed’. A versatile all-rounder with a slightly bland flavor. Perfect for mashing.

Kipfler Cigar-shaped with yellow skin and waxy flesh. Perfect for potato salads and good for baking and boiling, but not suitable for mashing

Nicola Oblong-shaped with yellow skin and a firm, buttery texture. Great for salads, baking, mash and boiling. Has a low-GT rating of 58.

Bintje Long, oval shape with smooth pale-yellow skin and waxy texture, perfect for roasting, salads, soups and casseroles.

Desiree Round, small-to-medium-sized potato with smooth pink skin, creamy, yellow flesh and a delicious buttery taste. Great for roasting, chips and mashing.

Related Articles:

Potato Power

Potato Power: Top Tips For Storing and Cooking

Weight Loss Recipes: LYONNAISE POTATOES

Weight Loss Recipes: POTATO PUFFS

Weight Loss Recipes: SCALLOPED POTATOES

Weight Loss Recipes: POTATO BLINI WITH SALSA CRUDA

Color Me Healthy

From orange through to violet, Karen Fittall finds out just how healthy a ‘rainbow diet’ is

Don’t worry. We haven’t gone all ‘fad diet’ on you. When we say ‘rain bow’, we’re not suggesting you chow down on nothing but red fruit, yellow vegetables and green everything else. But, there is something to be said for squeezing as many naturally occurring food colors into your diet each and every day. Why? Experts agree that foods with similar colors, say eggplants and purple grapes, contain the same types of protective compounds, so it’s important to eat a variety of different colored foods. Here are a few of our suggestions.

Orange = achacha:

Pronounced ah-cha-cha, this egg-shaped fruit is native to the Amazon, but is now grown commercially in tropical areas of Australia. Achacha contains folate and vitamin C – four achacha provide around 25 percent of your daily vitamin C requirements – and has a sweet but tart or tangy taste. To eat, score the fruit’s skin around the centre with a knife and then squeeze each ‘half’ apart to reveal the flesh inside. Be sure to discard the seed.

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Red = rhubarb:

Technically a vegetable, rhubarb’s flavor and high-acidity content means it usually gets treated and eaten more like a fruit. Cooked is best to ensure the biggest health kick. That’s according to recent UK research, which found slow-cooked and baked rhubarb contained the highest levels of antioxidants. A low-salt, high-fiber vegetable, it’s also a valuable source of vitamin C – one cup of stewed rhubarb contains 45 percent of the recommended daily intake.

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Blue = blueberries:

Well know as an antioxidant powerhouse, the latest body part to get a boost from this berry is the brain. US researchers have shown drinking blueberry juice daily improves memory, even in older adults with age-related memory problems and those thought to be at high risk of dementia. The effect is thanks to the berry’s antioxidant and anti-inflammatory action. Blueberries should be covered and stored in the fridge for the longest shelf life.

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Green = kiwifruit:

Often celebrated for its high vitamin-C content, the kiwifruit’s health benefits are much more extensive, with researchers proving their worth for everything from warding off heart disease to protecting against cancer. Not only has kiwifruit been shown to reduce clotting risk and lower the fat content of the blood, but eating them regularly may also increase the availability of leukocytes – cells that help repair the damage done to DNA by free radicals.

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Indigo = purple basil:

Related to the garden-variety green or sweet basil, purple basil has a similarly shaped leaf, but it’s often serrated rather than smooth around the edges. And just like the majority of other purple-colored foods at the greengrocers, that distinctive hue is courtesy of the high level of anthocyanins, a potent type of antioxidant that this variety of basil contains. To store, wrap basil in a damp paper towel, put it in an airtight container or bag and place in the fridge.

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Yellow = sweet corn:

Research has shown that when corn is heated it’s better for you. Scientists from the US’s Cornell University say the cooking or heat-treatment process involved in canning corn increase the vegetable’s antioxidant activity by up to 900 percent for ferulic acid, which is an anti-cancer compound. Choose corn that has a vibrant, green husk and store the cobs in an airtight bag in the fridge, with the husks on to prevent dehydration.

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Violet = radicchio:

A type of chicory, radicchio has a distinctive bitter, peppery flavor, due to the fact that it contains intybin, a substance said to stimulate the digestive system. Just how bitter it tastes can depend on the season, with some chefs preferring the crops that occur during the cooler months when the flavor also takes on a sweet quality. A number of different varieties of radicchio are available, but the most common, Chioggia, looks almost cabbage-like.

The Best of The Bunch

If you rarely reach for cauliflower, you’re missing out on one of the most nutritious, delicious produce picks. “This cruciferous veggie (in purple, green, or white) is packed with folate, fiber, vitamins C and K, and cancer-fighting isothiocyanates,” says Keru Gans, R.D., a New York City dietitian. While the raw and steamed versions can be a snooze, the florets are standouts when roasted. For an easy side dish, toss them with olive oil, nutmeg, salt, and pepper and bake at 400 F for 25 minutes.

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Eat to beat that cough

Before you stock up on throat lozenges, try filling your plate with fish or eggs. Both of these foods are high in vitamin B12—and a new study from Italy’s University of Turin shows that nearly half of people with an unexplained chronic cough are deficient in the nutrient. “Nerves need vitamin B12 to function,” says lead researcher Caterina Bucca, M.D. “So not getting enough can lead to inflammation, which can irritate airways.” In fact, she found that participants who took one B12 supplement a week coughed less and breathed more easily after two months.

     If you’ve been hacking for more than four weeks, make an appointment with a physician, who can test your B12 levels and screen for other culprits, such as a respiratory infection. In the meantime, cover your bases by getting at least 2.4 micrograms (mcg) of the vitamin daily from foods like trout (5.4 mcg for 3 ounces), eggs (0.6 mcg each), and lowfat yogurt (1.5 mcg per cup).

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The healthy way to snack

You probably don’t think of your afternoon bag of popcorn as a superfood, but you should. A recent study from the University of Scranton found that the snack contains up to six times the amount of antioxidants called polyphenols as fruits and vegetables. (In the cereal category, raisin bran scored highest.) “We used to believe fiber was the reason whole grains protect against heart disease and cancer,” says lead researcher Joe Vinson, Ph.D., a professor of chemistry at the university. “But our research suggests their polyphenol content may be more important.” Refined grains make up a whopping 85 percent of carbs consumed daily, so in addition to swapping pretzels for light microwave or air-popped popcorn, trade saltines for whole-grain crackers and cornflakes for whole-wheat flakes.

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Try this! Pop a stick of gum. Research shows that people eat 67 fewer calories at lunch when they chew for an hour in the morning. Experts say the act of chomping boosts satiety and curbs hunger.

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Coconut

Some experts claim this tropical treat can strengthen the immune system and even protect against heart disease. “But there’s not enough research to back up these claims,” says Kerry Neville, R.D., a dietitian in Kirkland, Washington. Regardless of potential benefits, the bottom line is that coconut can do dietary damage if you aren’t careful: One tablespoon of the sweetened, flaked version packs 97 calories 553. Opt for unsweetened coconut and light milk instead.

Persimmon Snack

During this time of year, my grandfather has a tree FULL of persimmons.  We use some for Thanksgiving when my mom makes her famous Persimmon Chocolate Chip Cookies--everyone looks forward to them. But after the big meal, we have a lot of fruit left to get creative with.

The downside of the Hachiya Persimmons is that they are astringent until they are fully ripe.  If you wait for them to ripen on the tree, you have oodles of persimmons ready to eat NOW and it's impossible to keep up with them since they are fragile when ripe. So you have to pick them when they are still hard and wait for them to ripen. And wait, and wait, and wait...

You might wonder what astringent tastes like? Imagine sucking on your toner saturated cotton ball after washing your face. *Pucker up* Hachiya's are very deceptive too.  On the outside, they look yummy and ready to eat. But they are very astringent until they are squishy with ripeness.

The following were picked two weeks ago and are still hard as rocks.  Aren't they pretty? One little lick and you'd be gagging.

One thing you can do instead of waiting for these babies to ripen is to dehydrate them. For some reason, even though they are hard and bitter, after they are dehydrated, the astringency is gone and a sweet, nutritious, dried treat remains.

astringent-inedible-nasty

sweet-chewy-satisfying

**Not to be confused with the Fuyu Persimmon. (Below) They are sweet when they are hard. Notice how they have flat, pointless bottoms unlike the Hachiya above.  They're ready to eat as soon as they turn orange.  I tend to get impatient so I have to admit, I like the Fuyu better.  I think we might have to plant a tree too. (I've gobbled a couple of these already today.)

Check out this great Wiki article about persimmons. 

Make The Right Choices For A Healthier, Dtronger and Fitter Body

Cut your salt

New research shows salt is sneaking into our diets, putting us at risk of heart disease, high blood pressure and stroke. Experts at Sydney’s The George Institute found more than 70 percent of processed meats, cheese and sauces contain high levels of sodium. Lisa Renn from the Dietitians Association of Australia says: “The recommended upper limit is 2,300 mg of sodium per day or about 1.5 tsp of salt – much less than our average intake of 3,450 mg.” Slash your salt with these tips:

• Compare food labels “Go for low-salt, reduced-salt or salt-free products and choose foods with 400 mg to 500 mg or lower sodium content per 100 g,” advises Renn.
  
  


• Go fresh Fresh, unprocessed fruits, vegetables, lean meat and seafood are low in sodium and rich in potassium, which buffers the negative effects of salt in the body.
  
  


• Up the flavour Add herbs and spices for flavour. “They’re low in sodium, but high in Vitamins, minerals and phytonutrients,” says Renn.
  
  


• Skip salt ‘substitutes’ Sea, onion, celery and garlic salts are not low-sodium. “With sea salt, you’re getting sodium but without the iodine in normal salt, so it’s better to just cut out added salt rather than looking for an alternative,” says Renn.
  
  

A Sweet New Disease Fighter

You already stir it into tea and drizzle it over desserts, but try adding a bit of honey to your homemade salad dressings too. Not only does the natural sweetener pack a dose of polyphenols, a type of antioxidant shown to reduce cancer risk, but a new University of Illinois study found it also prevents dressings from spoiling for up to nine months. For a tasty topper, mix 2 teaspoons of honey with ¾ cup balsamic vinegar and ¼ cup olive oil.

A smarter slice The next time you make a sandwich, swap your whole-wheat for rye or pumpernickel. According to a Swedish study, people who ate a slice of rye felt fuller longer. “Rye is higher in fiber, which may mean it’s digested more slowly,” says lead researcher Hanna Isaksson, Ph.D. “That can help fend off hunger.” Because many brands are made mostly with refined flour, look for loaves that list rye as the first ingredient and pack in at least 5 grams of fiber per slice.

Wraps These tortillas became the rage during the low-carb craze because they’re less doughy than bread, but that doesn’t mean they’re good for you. “Some warps are so enormous, they can pack up to 500 calories—and that’s before you add the filling,” says Christopher Mohr, Ph.D., R.D., a dietitian in Louisville, Kentucky. Mohr recommends buying a whole-wheat or sprouted-grain variety that contains fewer than 200 calories and at least 5 grams of fiber apiece. To keep calories in check at the fell, look for warps that are less than 8 inches wide.

Secrets of the slimmest countries

While jetting around the globe with celebrities like Katy Perry, Halle Barry, and Lady GaGa, trainer Harley Pasternak has gotten to sample cuisine from Japan, Spain, and other countries where obesity rates are low and life expectancy is high. “I began picking up on dietary habits that helped these cultures stay slim and healthy—and incorporating them into my own life,” he says. He shared a few of these strategies, which he describes in detail in his new book, 5-Factor World Diet.

JAPAN

Stop before you’re stuffed

“Many people here follow a principle called bara bacbi bunme, or eating until 80 percent full,” says Pasternak. They also wait 20 minutes before heading back for seconds to avoid overeating.

SPAIN

Share your meals Many meals are centered around tapas, small dishes that are divided among the table. “You get a taste of everything without overdoing it,” says Pasternak.

CHINA

Fill up on fiber Research shows that the Chinese consume about three times as much as Americans, mainly because their meals revolve around fiber-rich vegetables, fruits, and beans. Meat is typically used as a garnish to flavor a dish; it makes up only 2 percent of their diet.

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How to slim down at the office

Thanks to supersize portions and sugary ingredients, the food industry has recently been called out for contributing to Americans’ ever-expending waistlines. But three corporations are bucking the trend by supporting eat-healthy strategies that can help you stay slim.

• Score a healthier snack Del Monte is making it easy with a line of vending machines stocked only with fresh-cut fruits, vegetables, and yogurt dip. Find them in office buildings and health clubs.
  
  


• Downsize your soda Now you can pick up a smaller, 90-calorie can of any Coca-Coca soda, including Sprite, Fanta, and Barq’s Root Beer. The company is also moving its calorie information to the front of its packaging to increase awareness.
  
  


• Eat more fruit No time to go to the farmers’ market? The Fruit Guys will deliver a box of in-season fruit to your office or home. You can also order an all-organic selection.
  
  

8 Quick Tricks To End Emotional Eating For Good

1. Rate how ravenous you areGetting into the habit of recognizing the difference between physical and emotional hunger can alert you to when you’re eating for the wrong reasons and help you resist those urges. “Just being aware that your craving has nothing to do with your appetite will help keep you from bingeing,” says Linda W. Craighead, Ph.D., the author of The Appetite Awareness Workbooks.
   
   Do it She recommends making a mental note of how hungry you are on a scale of one to seven every time you eat, with one being stuffed and seven being starving. “Try to decide whether you’re really hungry, you’re craving a specific type of food, or you just
   
   want to eat,” she says. “After a few weeks, this type of thinking will happen naturally any time you go to take a bite. When you’re on the verge of eating for emotional reasons, a warning bell will go off in your head, helping you hit the brakes.”
   
   
   
   


2. Tweak your treats“The trick to learning to step out of your comfort [food] zone is to gradually replace the high-calories dishes you fall back on with healthier versions,” says Brian Wansink, Ph.D., the author of the book Mindless Eating.
   
   Do it Instead if handling a defeat with cheesecake, have a bowl of berries topped with lowfat ricotta and a drizzle of chocolate sauce. Keep doing that and soon you’ll associate the not-so-bad food with feelings of happiness. Another trick is to keep your levels of feel-good brain chemicals up. Be sure every meal contains a mix of high-quality carbs (like beans, whole grains, and fruit) as well as healthy fats (such as nuts, eggs, olive oil, and fish). This will help stabilize your mood and dampen those cravings.
   
   
   
   


3. Use the buddy systemOne of the reasons people emotionally eat is because they don’t feel supported. “Sometimes your friends are busy. Food, on the other hand, is always available, and you can always count on it tasting good,” says Ann Kearney-Cooke, Ph.D., the director of the Cincinnati Psychotherapy Institute.
   
   Do it “Focus on improving your relationships and you won’t need food to lift your spirits,” she says. Try boosting the number of live interactions you have. “With the Internet, texting, and e-mail, you can spend a whole day without actually talking to anyone. Go to lunch once a week with your mom or call a friend instead of sending her an e-mail.”
   
   
   
   


4. Give yourself timeHow’s this for a solution: You can eat every single thing you want. The only catch is that you have to let at least 30 minutes pass before you can have it. “When you wait to eat, you put a buffer between you and the food,” says Spangle. “In that time, the temptation often goes away, saving you from a spontaneous binge you’ll regret later.”
   
   Do it If you don’t think you can force yourself to hit the pause button on your own, make it harder to get to the comfort food. Avoid stocking candy at your desk and don’t keep loose change of dollar bills in your purse that can be sued for the vending machine. At home, keep chocolate in the freezer so it has to thaw before you can eat it, or store junk food down in the basement. These strategies won’t work every time, but having a few barriers in place will help cut down on how often you overindulge.
   
   
   
   


5. Reprogram yourselfYou’re used to eating when you’re upset, but you can rewrite your brain to feel comforted by other behaviors,” says Susan Albers, the author of 50 Ways to Soothe Yourself Without Food.
   
   Do it Avoid waiting until you’re in the middle of a food craving to try out a new tactic; that would be like learning how to swim in the middle of rough waters,” says Albers. She suggests making a list of all the healthy things that pick you up after a tough day, like walking your dogs, taking a bath, doing yoga, or watching your favorite chick flick. Get in the habit of doing these things on good days so that when anxiety strikes, you automatically turn to them instead of the cookie dough that’s in your freezer.
   
   
   
   


6. Consider the consequencesChances are, when you eat too much or polish off something you think you shouldn’t have, you try to immediately put the binge out of your mind and forget about it. Turns out, this isn’t the best strategy. “You have to give yourself a good reason not to emotionally eat or you’ll keep doing it,” says Craighead.
   
   Do it She recommends practicing negative reinforcement. “So when you have just downed a huge muffin because you’re stressed about the workday ahead of you, take a few minutes and focus on how uncomfortable you feel and how you wish you had chosen something else of hadn’t finished off the whole thing,” she says. “Really dwell on how your body is reacting. Do this a few times and soon, when you’re walking to work, pass by a coffee shop, and start craving a muffin, you’ll remember the aftermath and won’t want it as badly.”
   
   
   
   


7. Keep things in perspectiveIn the moment you’re considering scarfing that supersize candy bar, think about whether it’s worth felling bad about later on. “You want to eat the food, but you also want to feel good about yourself,” says Craighead. “You can’t have it all, and most splurges end up not tasting as good as you want them to.”
   
   Do it You may need a visual reminder of why you’re holding back. “Have a jar with a picture on the outside of something you want, like a sexy pair of designer jeans,” says Albers. “When you’re craving a treat, decide whether you want to put the $4 for a Frappuccino in the jar instead. It’s incredibly motivating to know you’re working toward a more lasting reward.”
   
   
   
   


8. Don’t be so hard on yourselfIf you do devour a second slice of cake, beating yourself up over it is a surefire way to keep bingeing. “Thinking you’re weak makes you feel worse, which can send you searching for more food,” says Judith S. Beck, Ph.D., the author of The Complete Beck Diet for Life.
   
   Do it Keep it in perspective: A single slipup won’t cause you to put on 10 pounds. And don’t let one lapse be an excuse to eat poorly all day. “If you went through a red light and got a ticket, you wouldn’t go through red lights for the rest of the day,” says Beck. “The more you prove you can quick get back on track, the easier it gets.”
   
   

Don’t let your feelings make you fat

     You may think your struggle with the scale is due to an insatiable appetite, but it’s more likely your head that’s to blame for your battle against the bulge.

WE'VE ALL HEARD THE PHRASE “emotional eating.” It brings to mind the heartbroken woman working her way through an entire box of chocolates after being dumped, the homesick college student finishing off a large pizza, or the recently laid-off friend making her way to the bottom of a bag of sour cream and onion potato chips while trying to pay her bills. But most emotional eating takes place on a far more subtle scale—which may be the reason you can’t drop those last 5, 10, or 25 pounds.



     “About 75 percent of the people who come to see me for weight-loss advice eat to deal with their feelings.” says Jane Jakubczak, R.D., the coordinator of nutrition services at the University of Maryland. “But because it’s such an unconscious act, they often don’t even realize they’re doing it.” For many of us, that mindless munching can sabotage even the best-laid healthy-eating plans. “In my experience, emotional eating is the top reason diets fail,” says Linda Spangle, R.R., the author of 100 Days of Weight Loss. “You get into a pattern where every time you fell anything—sadness loneliness, anxiety, boredom, even happiness—you turn to food.”

     While it isn’t realistic to think you can banish every single emotional eating episode (sometimes a chocolate cupcake really can help turn a bad day around), it is possible to cut back on the behavior and ultimately avoid piling on pounds. But before you can do that, you need to understand why your emotions are making you indulge in the first place.

Searching for comfort in all the wrong places

Most binges are connected with negative feelings—you’re upset, anxious, or angry, so you divert your attention from whatever is causing you angst (your nagging mother-in-law, perhaps) by eating. “Food can act like a drug,” says Geneen Roth, the author of Women, Food, and God. “It can take the edge off whatever is going on, similar to the way a drink does for alcoholics. People think to themselves, ‘I may be feeling upset, but at least I get to taste something good.’”

     Unfortunately, this tactic is a temporary fix at best. “After you’re done eating, you still have to deal with the original problem,” says Spangle. “It’s like when a baby is crying because he needs a nap. If you feed him, he may stop screaming. But once you’re done giving him his bottle, it won’t take long before he realizes he’s still tired and starts wailing again.” On top of that, bingeing can actually make you feel worse in the long run. “Afterwards, you beat yourself up because you feel mad and guilty about what you just did,” says Spangle. “And then you eat more to deal with that distress; it’s a vicious cycle.”

What you’re really craving

If we all soothed ourselves with crudités and fresh fruit, it wouldn’t be so bad. But we’re grabbing candy, cookies, macaroni and cheese, and French fries—and the reason comes down to biology, It turns out your body is hard-wired to make you pass right by the salad bar and head straight for the bakery aisle instead, “When we eat carbohydrates high is sugar of fat [like a brownie or cinnamon roll], our body releases the brain chemical dopamine,” says Karen R. Koenig, the author of The Food Feelings Workbook. “It stimulates the brain’s pleasure center, so you’ll want to keep eating to repeat the experience again and again.” And if you aren’t after carbs, you’re probably craving sugar and fat—overconsumption of which ups other brain chemicals linked to pleasure and euphoria, according to a recent study from the Johns Hopkins University School of Medicine. But while science shows why you crave certain types of food, the specific dishes you gravitate toward are often ones you associate with pleasurable memories. “Something fabulous was going on when you used to eat that food, and you want to replicate those happy times,” says Roth. If you feasted on lasagna during fun meals as a child, for example, that’s what you’re apt to pile on your plate as an adult when you’re looking to feel better. If your mom soothed you when you were upset with a big bowl of chocolate ice cream, a pint of Ben & Jerry’s may very well be what you reach for when your job gets too stressful.

     But you don’t need to let biology and what happened to you as a child stand between you and a flat tummy. You can put a stop to your emotional eating patterns. The key is breaking up the automatic connection between food and mood, learning to identify when you’re eating due to reasons that have absolutely nothing to do with your stomach, and retraining yourself to get pleasure from other things, like exercise and friendship. The following eight proven strategies will address these issues—and help you get slim for good.

The Skinny On Sweeteners

“Evaporated cane juice looks similar to sugar but has a richer flavor,” says Canyon Ranch chef Scott Uehlein, who use it ia all his desserts. “Plus, it’s less processed.” Swap it for sugar in your own weight loss recipes, or experiment with these other alternatives.

• Maple syrup Look for grade B syrup, which has the strongest flavor—so you can use less of it—and contains trace minerals, such as zinc and magnesium. Perfect for pancakes, it can also be drizzled over roasted sweet potatoes, carrot, or butternut squash.
  
  


• Agave nectar Made from the cactus-like agave plant, this syrup is gaining popularity because of its low ranking on the glycemic index scale, a measure of how quickly carbs break down in the body. Use it as you would sugar; for baking, substitute two-thirds of a cup for 1 cup of sugar and reduce the oven temperature by 25 degrees.
  
  


• Molasses Just 1 tbsp of the superthick blackstrap version fulfills 20% of your daily calcium and iron requirements. (You’ll also get nearly 8% of the potassium you need in a day.) Use it to top plain yogurt, oatmeal, or waffles.
  
  


• Honey powder While honey provides B vitamins and promotes the growth of “good” bacteria in your gut, it can leave a sticky residue on shelves. Enter the powdered form, which dissolves in iced tea and can be used instead of sugar in a 1-to-1 ration.—JUNO DcMELO
  
  

Easy Ways To Cook Fish

We’ve all heard about

the health benefits of fish: It’s chock-full of heart-healthy omega-3s and has been shown to help prevent breast cancer, arthritis, and even depression. But while it’s easy to order salmon or tuna steak in a restaurant, it’s another matter to pick the freshest catch at the market and cook it at home. If you want to become a seafood pro, start with these simple tips.

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Check the freshness

Many people say they avoid cooking fish because it smells “fishy.” But truly fresh seafood smells only of seawater, if anything, so if you detect an odor at the store, don’t buy the fish. Other clues to freshness include bright, shiny skin and firm flesh with no discoloration. (Poke it with your finger; if it springs back, it’s okay.) Fish deteriorates much faster than meat does, so cook it the day you buy it. You can also freeze it if it hasn’t been previously frozen; ask at the store

Use canned fish creatively

It’s my top choice when I’m craving seafood and nothing looks good at the market. Try this quick dinner: Flake the contents of a 6-ounce can of tuna over hot spaghetti that’s been lightly dressed with extra-virgin olive oil. Squeeze fresh lemon juice over the dish and sprinkle it with chopped olives and/or capers, flat-leaf parsley, and scallions. Toss and serve.

Make a healthy fish sandwich

Forget those fried fillets at fast-food restaurants. Coat a thinner fish, like fillet of sole, in bread crumbs. Brown it in a pan with a little olive oil for one to two minutes per side. Then slice a 6-inch sourdough baguette in half, add deli coleslaw and sliced tomato on one side, and top with the sautéed fillet.

Don’t overcook

A common complaint about fish is that it comes out too dry, but that’s easily avoided. Most people don’t realize fish cooks much faster than chicken or beef, all you need is 10 minutes, maximum, for every inch of thickness.

Turn to frozen

Keep a bag of extra-large shrimp (16 to 20 a pound) in the freezer for a fast meal. Opt for “easy peel” over peeled; they’re deveined, but the shell preserves the flavor: When ready to use, defrost in cold water, peel, and marinate in olive oil, garlic, salt, and pepper. Cook briefly in a skillet until they’re opaque. Toss with lime juice; serve over rice or salad greens.

Tip

Fish can be a little flaky, so you need a special spatula to ensure it stays in one piece as you flip it on the grill or stove top. I like this large Cooks’ Flexi spatula from Kuhn Rikon. It’s thin and delicate enough for even the most fragile fillets.

Weight Loss Strategies

Find out which foods help you blast fat, and get expert-approved tips for making diet changes that last

A healthy body starts with a healthy diet. Switching to nutritious, homemade food can be overwhelming initially, but whit our easy tips and simple guidelines, anyone can make the transition to a healthy eater. Take time to familiarize yourself with the eating plan. And then get ready to look and feel your best!







Best Foods for Best Results

Check out the Diet Pyramid for an easy visual reference of what to eat on a daily basis

4 Servings

Fruits and Vegetables

At least half of your servings should be veggies, the rest fruits. Eat a vegetable salad most days and enjoy at least one fruit and one veggie daily.

3 Servings

Protein Foods

Choose from three types of protein: animal, vegetarian, and low-fat or fat-free dairy. Aim for a serving at meals and half a serving with snacks.

2 Servings

Whole Grains

Whole grains undergo very little processing, so they retain nutrients. Buy breads with at least 2 g of fiber per serving and cereals with at least 5 g.

1 Servings

The extras

You’re allotted 200 calories a day for healthy fats and condiments. Spend these choices—don’t squander them on foods like candy or sweets.

You can transform your body. The pyramid (opposite) shows you which foods to focus on—and which to limit. In addition to following the serving guidelines, it is helpful to remember that 45 percent of your daily calories should come from carbohydrates, 30 percent from protein, and 25 percent from fats.

The eating plan is sensible, healthy, and flexible—and can be maintained for the rest of your lift. This is a lifestyle, not a diet. What makes it work are the principles of calorie control, carbohydrate modification, fat-intake reduction, and lean protein intake (which helps control hunger). You get to eat three meals and two snacks each day, so you never feel hungry or deprived. The program encourages you to enjoy an array of fresh, wholesome foods that vary in color and texture. Natural, unprocessed foods are an important part of the processed foods and also contain more fiber, which keeps hunger at bay longer. Below you’ll find strategies and tips to maximize your weight loss .



Calorie budgets

Though the calorie budgets are based on comprehensive body composition calculations as well as metabolic testing, a rule of thumb for those at home is that most people need a daily caloric range somewhere between 7 and 10 calories per pound for long-term weight loss success, or a minimum of 1,100 calories per day. To find out your caloric needs by weight. Check out the formula at below.

Calorie Guidelines

The simple math on how many calories you need each day for weight loss

If you weight

• < 160 lbs eat about 1,100 calories a day


• 160-300 lbs your present weight *7 = your daily calories needs
  
  


• > 300 lbs eat around 2,100 calories a day
  
  

And remember that for every pound of fat you lose, you decrease the number of calories you expend each day by about 10. So when you shed 10 pounds, you will be burning about 100 fewer calories each day. If you want to keep losing weight, you have to make diet and exercise adjustments.  

Don’t skip meals

Skipping meals can actually contribute to weight gain, not loss. It has other negative health impacts: A study showed that people who skipped meals and ate all their calories at one nightly meal had unhealthy changes in their metabolism, similar to blood sugar levels observed in diabetics. Non-meal skippers consumed the same number of calories each day, but the calories were distributed more evenly throughout the day at three regular meal intervals. They maintained health blood sugar levels.  

Write it down

Though you are required to keep food journals, this is one practice that most you follow for life. You continue to use a food journal. Keep track of your food intake and exercise with the 2-week journal starting on (Link). By writing things down, you’ll learn to recognize appetite-stimulating foods (usually processed foods with high starch, sugar, or fat content) and trigger foods.  

Quality calories

Like most overweight Americans, you have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds. Here are some of the problems in the average diet:

1. Red meat, fast foods, and processed foods eaten all day long
   
   


2. Loads of cholesterol, salt, and sugar
   
   


3. Drink of choice: soda
   
   


4. Chaotic schedules resulting in skipped meals
   
   

You learn to:

1. Veggie-load in every way possible
   
   


2. Amp up their fruit intake by skipping sugary juices and adding fresh fruit to smoothies
   
   


3. Love and pronounce quinoa, It’s a grain and a protein
   
   


4. Eat lean cuts of meal and poultry
   
   


5. Eat sandwiches with one slice of Ezekiel bread, which is full of fiber
   
   


6. Select whole grains such as brown rice and whole wheat noodles
   
   


7. Eat fish several times a week
   
   


8. Minimize consumption of red meat and high-fat dairy foods
   
   

Try to work these healthy tips into your diet and see how much better you start to feel in just a matter of days. And making healthier choices will start to become like second nature to you.