Recent Study: Polyunsaturated Fats Causes Inflammation

This very current study has proven that more specifically the omega-6, polyunsaturated fats are far from healthy. Since, polyunsaturated fats are considered a “good” fat as a result of the nutrient, lowering the “bad” cholesterol or LDL, it has been found that it increases inflammation in the body.

Lisa M. Davis, Ph.D. is a research associate at the Johns Hopkins School of Public Health’s Center for Human Nutrition.

Davis pointed out on fitnessmagazine.com that, “studies have shown that people with chronic inflammation are at a high risk for certain health problems, including heart disease and cancer.”

She also said that inflammation may also be connected to autoimmune diseases which may be more common in females. These diseases include thyroid deficiency, rheumatoid arthritis, and lupus.

Omega-6, polyunsaturated fats are one of the main culprits of inflammation, among saturated and trans fats, in addition to sugar and simple carbohydrates.

Polyunsaturated fat actually boosts inflammation. According to a recent study of people who consumed more omega-6 has proven that blood-sugar levels increased along with a decrease of insulin sensitivity. These are two very high risk factors for diabetes and other health problems, body fat build-up as well.

Omega-6 is very prevalent in our pantries, throughout our grocery stores, and in the snack machines at our job or schools. Most are found in packaged goods and on ingredient labels which contains corn, sunflower, soybean, and safflower oils.

Unfortunately, this just adds to our check-off list before we eat something, but just keep up the good work and keep the polyunsaturated fats at a low too!

For more information, I highly recommend you read the entire article on this topic.

The Importance of Green Tea

The medicinal benefits of green tea in the Chinese culture have been extremely popular since ancient times. They have used it as a natural remedy to treat many problems such as depression, high cholesterol, digestion, headaches, and other ailments.

Nadine Taylor, M.S., R.D., author of “Green Tea: The Natural Secret for a Healthier Life,” among others, says that the China discovered green tea as a medicine 4,000 years ago.

After many years of research, Taylor describes green tea as a “steamy cup of medicine.” According to her website, The Green Tea Library, she explains tea to be a hot water infusion that is made from the leaves of the “camellia sinesis” bush. Furthermore, it is not determined right away, whether the tea is green, black or oolong, because it depends on the way the leaves are processed first.

Initially, the leaves must be steamed or pan-fired quickly after they are picked to avoid any fermentation. As a result of the green tea leaves remaining unfermented, they are able to sustain an essential amount of “catechins,” which are powerful antioxidants that help suppress diseases and ailments. There is a total of five types of catechins, however, the most effective is epigallocatechin gallate, or “EGCg” which is often used.

Here is a list of more medical conditions green tea can help prevent:

• Cancer
• Cardiovascular Disease
• Infection
• Impaired Immune Function
• Rheumatoid Arthritis
• Weight Control
  

For more detailed information about these conditions click here.

On that note, with all the chaos each day, I think this is the perfect excuse to relax, and treat yourself to a hot cup of green tea each night. You earned it!

Enjoy Your Soy, With Soy Milk

Soy milk has become a popular alternative to regular milk for many reasons. Some people drink it because they are lactose intolerant, some may because they are vegetarians, and others who may just like the way it tastes.

Futhermore, how about the nutritional values it offers to your body? According to writer, Sean Paajanen, of About.com, soy milk is essentially high in protein and other valuable nutrients. As a result of it being made from beans, it is also contains more fiber than regular milk.

In addition to these benefits, soy milk also includes isoflavones which is quite similar to the hormone estrogen. This chemical is a significant value in the prevention of many diseases such as cancer, osteoporosis, heart disease, among many others.

Unfortunately, soy milk only offers approximately a quarter of the calcium that regular cow’s milk provides. The article says, however, that a number of soy milk manufacturers are currently in the process of adding extra calcium to their products.

In the meantime, there are many ways you can get calcium. These sources include many beans and legumes, almonds, tofu, and variety of different vegetables, like broccoli and kale. Yogurt and cheese are also an option as well.

So instead of adding regular milk to your cereal, coffee, and tea enjoy the benefits that soy milk has to offer to your health.

100-Calorie Snacks: Too Good to be True?

I am sure you are aware of the cute little on-the-go convenient 100-calorie snack packs that are popping up everywhere by every snack brand. From chocolate, chocolate-chip muffins and cookies to potato chips they seem to be great way to satisfy any craving you may encounter.

However, while they may be low in calories, some of these products include too much sugar, sodium, and other ingredients that aren’t worth the portion size.

American Dietetic Association spokeswoman, Lona Sandon, Med, RD., says that although these goodies may satisfy you at the moment, "many of them won't fill you up for very long, and can't replace a more nutritious snack."

Sandon also recommends that you should be sure to read the nutrition information before purchasing a box. She says search for the kinds that offer nutrients that are beneficial, “such as ones that contain less than 3 grams fat, less than 140 milligrams sodium, 15 grams or less sugar, and are made from whole grain with about 2 to 3 grams fiber and about 7 grams protein."

This way you are able to indulge a bit, and at the same time eat smart and not feel bad about it!

For 16 more good food choices go to this link.

Apples: Control Your Weight & Prevent Diseases

The saying, “An apple a day, keeps the doctor away,” may not be just a saying after all. Studies have proven that apples are extremely beneficial to your health and body function.

According to Essortment.com, because of the healthy nutrients and antioxidants found in apples and their skin, they are great for reducing high cholesterol, weight control, improve bowel functions, lower risks for a stroke, and prevent diseases such as many cancers and diabetes.

The website also says that the insoluble fiber that is present in apples is excellent for your digestive system as well, and it helps your digestive track process food easier. This prevents colon cancer and also creates a “filling” effect, making it a great on-the-go snack to suppress your appetite.

Click HERE for more interesting facts on apples and other information you will enjoy.

Eat Smart and Lower Your Cholesterol

Having high blood cholesterol causes a buildup of fatty deposits on the walls of your blood vessels. This narrows the passage of veins and arteries and slows the blood from flowing to vital organs such as your heart, lungs, brain, etc.

Increased cholesterol is considered one of the most major risk factors for heart disease, putting you at an even more significant risk for having a heart attack.

However, there are many things you can do to prevent this, such as diet and plenty of exercise.

According to writer, Mary M. Alward, of http://www.googobits.com/, first, it is highly recommended to watch your fat intake. Furthermore, it is imperative to eliminate saturated and trans fats completely. These fats are considered as LDL cholesterol and can be found in butter, mayonnaise, cheese, meat, and all hydrogenated oils.

However, not all fats are bad. Some fats can lower LDL cholesterol such as monounsaturated fats. Valuable sources can be found in nuts, olive oil, canola oil, avocados, sesame seeds, and pumpkin seeds.

So instead of adding cheese or bacon to your salad, indulge with sliced almonds, walnuts, or pumpkin seeds.

Egg whites are also an excellent choice while trying to lower cholesterol. Mix it up with fresh herbs and vegetables, in addition to a slice of whole wheat bread for a heart-healthy breakfast.

Beans, legumes, fruits, and oats also aid in lowering your cholesterol, among many other natural foods and nutrients.

Click here for more detailed information on facts about lowering your LDL cholesterol, and start taking care of your heart!

Please (don't) Pass the Salt

Salt can often be found on any restaurant table and in almost every snack or meal we eat.

The American Heart Association says, “Americans consume up to 75 percent of their sodium from processed foods like tomato sauce, soups, condiments, canned foods and prepared mixes.”

While the human body only needs approximately 200 mg of salt a day, the average American is consuming one to three teaspoons (6 to 18 grams) a day.

Moreover, by decreasing your salt intake you can prevent or reduce high blood pressure which leads to heart disease and stroke.

In addition to this, salt (sodium chloride) can also cause excessive weight gain. According to weightlossforall.com when we exceed our daily sodium intake it then begins to build-up in the interstitial areas putting stress on our kidneys. This causes our body to retain extra fluids around our cells and in our blood resulting in excess weight gain and high blood pressure.

Weighlossforall.com also says, “It has been estimated that many people in the UK and USA may be carrying up to 5 pounds of extra weight due to the effects of a high sodium intake.”

Here are some tips to follow when dining in and out of your home:

• Stay away from the salt shaker. Try using pepper or other natural herbs.
• Familiarize yourself with low-sodium foods and ask about them in restaurants.
• While ordering out, don’t be afraid to be specific about how you want your food cooked. Ask that your meal be prepared without salt and/or msg.
• Add fresh lemon, lime, or orange juice to fish and vegetables instead of salt.

**Click here for more interesting information and facts on salt and your health!

Bonjour! Have Some Healthy Frech Onion Soup

When the “soupe du jour” is French onion, you can not help but imagine the delicious but terrible nutrition facts that come along with it.

Luckily, Diet.com has provided us with an amazing recipe that tastes just as good as a “restaurant-style” French onion soup! This soup can make an excellent lunch or dinner without packing on the fat and the calories. Bon appétit!

French Onion Soup - Recipe

By: http://www.diet.com/

Ingredients:

• 1 tablespoon light margarine or spread
• 1 medium onion, thinly sliced
• 5 1/2 cups water
• 5 teaspoons low sodium beef bouillon granules
• 1/2 teaspoon Worcestershire sauce
• 3 slices crusty French bread
• 3 tablespoons shredded parmesan cheese

Directions:

1. Melt margarine in a medium saucepan over low-heat. Add onion, cover and cook for 20 minutes or until lightly browned, stirring occasionally.


2. Add water, bouillon and Worcestershire, stirring well. Cover and bring to a boil. Reduce heat and simmer for 10 minutes.


3. Top each slice of bread with 1 tablespoon of parmesan and toast until cheese is melted. Place 1 bread slice on top of each serving of soup.

Nutrition Information:

Servings: 3
Calories: 137
Fat: 4 grams
Saturated Fat: 2 grams
Carbohydrates: 21 grams
Sodium: 292 mg
Protein: 4 grams
Fiber: 1 gram

* Click here for other healthy soup recipes by Diet.com.

New Diet Pill: Is Alli Your Alli?

Most of us "weight conscious" people have already heard of the very first non-prescription weight-loss drug, approved by

the US Food and Drug Administration (FDA),

called Alli.

Personally, I have heard that the drug is a huge success.

However I also heard that if not properly taken it may cause

uncomfortable side-effects.

Watch this video for a brief overview about the drug...

Remember:

Before taking any medication, it is imperative to check with your doctor and

learn everything you can about the drug.

For more information click here, or

check out the Alli community message board where everyday people voice their opinions and experience about Alli.

Good luck!

New Study: Cheers to a Healthy Cocktail!

According to a new study from researchers in the US and Thailand found that natural fruit combined with alcohol actually benefits your health. Moreover, Steven Daniells of http://www.nutraingredients.coml/ states that powerful antioxidants in strawberries and blackberries are enhanced when combined with ethanol. Ethanol is a type of alcohol that is found in vodka, rum, and tequila, among others.

Lead author, Dr. Korakot Chanjirakul reported this study in the Journal of the Science of Food and Agriculture. He and his colleagues at Kasetsart University in Thailand and scientists at the U.S. Department of Agriculture discovered this phenomenon while testing ways on how to keep strawberries fresher, longer.

As stated in an article on Reuters.com, since the level of the antioxidants in the berries intensifies when blended with alcohol, this lowers your risk of heart disease, cancer, and neurological diseases.

While this study proves to be a fantastic excuse to have a luscious frozen daiquiri, it is still recommended to go easy on the alcohol.

Be sure to use fresh fruit only, just keep in mind that just one shot of rum has 97 calories, not to mention the affect alcohol can have on your liver and other parts of your body.

Curb Your Cravings

According to the “Health Handbook” section of Glamour magazine Keri Glassman, R.D., a New York nutritionist shared her research on our nagging little cravings.

You know those spontaneous desires you have for cookie dough or chocolate fudge ice cream? Or how about french fries or fried chicken?

Glassman says, when you find yourself having cravings such as these, “your body may be trying to tell you something about your diet.”

Here are some cravings we all can relate with, and the reason behind them while attempting a diet plan…

Salty or greasy foods:
When our bodies desire these types of foods, it may be our body telling us that we are relatively dehydrated. “Salt holds water in,” says Glassman. “Your body may be trying to hang onto the fluids it’s got.” It is recommended to be sure to consume as much water as you can.

Candy or chocolate:
Before you give in to the sweet indulgence of these treats, consider the fact that your body may really need protein. Since protein slowly releases energy, without the nutrient your body will call out for a “quick-fix” to increase your blood sugar instead. In a situation like this, enjoy a serving of yogurt. With this, you can satisfy your sweet-tooth and add 24 percent of your body’s daily protein.

Pasta, bread, or rice:
When you find yourself craving these carbohydrates this may mean that you are simply not eating a well-balanced diet. Try to keep track of what you eat throughout the day in a diet-diary, and aim for a minimum of 1,200 calories a day.

For more tips on curbing your cravings go here.

Grapefruit = Weight-loss: Not a Myth

In 2005, the Nutrition and Metabolic Research Center at Scripps Clinic led by Dr. Ken Fujioka, conducted a 12-week study where 100 overweight people tested the experiment. They discovered that by eating a half of grapefruit or drinking a serving of the natural juice before each meal, three times a day helped them lose more than three pounds in three months.

According to Mary Shomon, of About.com, “The grapefruit diet is alive and well!”

Her article also explains how the fruit is high in fiber, water content, and has a low glycemic load. As a result, it reduces the impact on your blood sugar levels which helps to keep your metabolism under control and promotes weight loss.

"Our study shows grapefruit can play a vital role in overall health and wellness, and in battling America's ever-growing obesity epidemic," stated Dr. Fujioka. "Whether it's the properties of grapefruit or its ability to satiate appetites, grapefruit appeared to help with weight loss and decreased insulin levels leading to better health. It's good the 'Grapefruit Diet' never lost its popularity among the public."

H2O Challenge: Vitamin Water Contest

If you are a vitamin water junkie, than take a look at this video.

I personally recommend the cool, natural, and refreshing taste of regular spring water, but if you must have that vitamin-kick added to your H2O, then please choose wisely...

The 411 on Empty Calories

Is the calorie half-empty or half-full? In this case, the calories are completely empty! We have all heard of the term “empty calories” while attempting to lose weight, but are they really something to be concerned about?

According to Gloria Tsang , RD of healthcastle.com, “Empty Calories = High Calories but Low Nutrition.”

All necessary supplements such as proteins, carbohydrates, and fats naturally contain calories. However, these particular calories are called macro-nutrients and assist in providing us beneficial energy and nutritional value to our health and diet.

Tsang, also mentions the supplements that contain no calories which include all vitamins and minerals, fiber, and antioxidants.

The foods that lack these macro-nutrients are fried-foods, potato chips, soda, candy, cookies, refined grains, or basic “junk-food.”

So, my friends, watch what you are eating. Every calorie counts, especially those icky empty ones!

Check out this website by healthresources.com, they offer a really helpful “daily nutritional macro-nutrient calculator” that explains all you need to know.

Wake Up & Smell the Coffee: or Fat?

According to research by Robert Ferguson, a weight-loss coach on BodyTrends.com, I have learned that approximately 400 million cups of coffee are consumed worldwide on a daily basis.

If you are intrigued by this article, most likely you are a coffee drinker as well. However, are you aware of how it affects your health?

Well, I am sure most can agree that we've all heard different facts and/or theories that may interfere with the tempting treat.


On a positive note, research states coffee can reduce the risk of Parkinson’s disease, gallstones, cancer, heart disease, as well working as a significant antioxidant.

Unfortunately, research also suggests that coffee absorbs calcium from bones, blocks the essential nutrient intake of magnesium, iron, potassium, and zinc in addition to the B vitamins.

In addition to the negative aspects, coffee may also have an impact on your weight-loss! How is that for a wake-up call?

Well, don’t eliminate coffee just yet! It’s not just the coffee. It’s the condiments you add to it that pack on the calories and believe it or not, the caffiene!

Ferguson said, “Drinking coffee affects your body first as a result of the intake of calories and second as a result of the physiological response of your body to the caffeine,” he adds, “To minimize the calorie intake, consider passing up on the cream and sugar.”

With places such as Starbuck’s or Dunkin' Doughnuts on almost every corner, I believe most of us are past the addition of just cream and sugar in our coffee. Obviously, we are all aware that these delicious specialty drinks are a calorie-fiesta, and while dieting we should avoid them as much as possible.

Moreover, let’s take a look more deeply at the psychological and physiological effects Ferguson briefly mentioned regarding the caffeine in coffee. He describes this as a negative effect on weight-loss causing your body to store body-fat.

Research on http://www.teeccino.com/ proves that this is not a myth.

It basically states that the caffeine elevates the levels of epinephrine or adrenaline, norepinephrine, and stress hormones cortisol. The website states that, “subsequently caffeine increases cortisol levels and higher levels of cortisol can stimulate appetite.” In addition, it also says that, “Chronically elevated blood cortisol levels that are caused by frequent stress or regular caffeine or coffee intake lead to an increase buildup of fat in the abdominal areas.”

Yikes! So next time that sweet coffee temptation creeps up on you, please beware of your intake, and please go easier on the cream and extra sweets.

*Click this link for more research on the effects of coffee and caffeine on your body.

Going For a Night-Run? First, Consider These Tips!

Work days are long and quite often school days can be longer. Sometimes going for a “night-run” may not seem like such a bad idea, however it can be dangerous if you’re not careful.

According to Joseph B. Walker, author of Self-Defense Techniques & Tactics; here are five important tips to protect yourself before you go.

1. Bring some friends, classmates, or co-workers with you! There is no reason you have to go alone. Plan ahead in advance and arrange your outdoor “night-run” with a few buddies. The more people, the better, because it is less likely for an attacker to approach a group of people.


2. Take a well-lit and busier route and avoid dark and quiet areas where an attacker can hide.


3. Bring a small weapon, such as a pen. Mace or pepper sprays are often being used against a victim. Alarms are usually ignored and can be forced to be disarmed. But a simple pen can be used to gouge at an attacker’s eye or throat. Plus, when used in self-defense, it’s legal in every state!


4. Enjoy the music, in your mind. Listening to an Mp3 player or any other type of music device can only distract you. Try enjoying the ambient sound or keep a conversation flow with your buddies, who should be with you anyway.


5. Listen to your gut-intuition... If you come across a suspicious person, act on it and get to a safe place immediately!

You're Under Arrest For Speed-Eating!

Slow down!! No one is going to take your food away from you...

Granted, we live in a chaotic world where everyone seems to rush through their day. I strongly feel that there is no sense in rushing through our pleasures in life, especially food, and I want to encourage you to savor every bite.

As soon as a “speed-eater” sits down to eat, they usually have other things going on in their mind. Whether it's a television show that's or a personal or work related issue that is occupying their mind, the risk of over-eating is among them.

In addition, eating too fast can lead to more stress in your life, including weight gain.

Jennifer Warner, a writer for http://www.medicinenet.com/ stated that “eating slowly may help overweight people lose weight after all,” according to a new study.

The study proved that people who are overweight consumed less when they ate at a slower pace.

Studies show that by eating slower your calorie intake is less, because you eat less food. In a similar study on http://www.zenhabits.com/ our brains take approximately 20 minutes to realize that we are full. By eating slower we can avoid over-eating.

So let’s all just take a minute, enjoy some healthy food, and let our brain catch up with our tummy.

Here's to a Healthy Valentine's Day: Eat Smart Sweets!

Let’s face it, Valentine’s Day and chocolate go hand-in-hand, and if you love chocolate like I do, then it is going to be quite impossible to avoid it today.

Before you decide to open that lovely heart-box of chocolates consider the incredible benefits of dark chocolate.

When eaten in moderation, dark chocolate is a satisfying pleasure which offers nutritional value.

According to Mauro Serafini, Ph.D., it can lower blood pressure and is a potent antioxidant. Antioxidants are substances which help to protect cells from free radicals. Free radicals are destructive molecules that are associated in heart disease, cancer, and other illnesses.

Moreover, the darker the chocolate the richer it is in cocoa phenols. These are the compounds that aid in the process of lowering blood pressure and increasing beneficial antioxidants.

With that said, you can enjoy your Valentine’s Day with a small indulgence of dark chocolate with no regrets on-the-side, and still maintain a balanced diet.

Sources: http://www.webmd.com/diet/news/20030827/dark-chocolate-is-healthy-chocolate

Have Your Cake and Stay Healty Too!

Now I do not recommend eating sweets such as, cakes, cookies, and muffins. However, if you must, the next time you decide to bake one of these tempting treats from a box-mix I advise you to boost-up the nutrition level by adding a couple beneficial ingredients.

Don’t worry, I promise it will still satisfy your sweet-tooth, I’m just determined to keep you healthy even in your weakest moments…

Try adding:

- For an added protein and calcium kick with no extra fat, throw in a half-cup of dry milk in the mix.
- For extra vitamins B, E, fiber, iron, potassium, and zinc add one-third cup of wheat-germ.

*Add one or two tablespoons of water or skim-milk per each of these additions and increase the baking time by about three minutes.

Make More Room for Sleepy-time!

The importance of sleep is a crucial part of our lives, especially to our health and well-being! Our society is constantly on-the-go each day and many people do not sleep enough due to an overflow of obligations, responsibilities, and stress.

Your body is an amazing innovative machine and without proper care, nutrients, and rest it's likely to shut down. In fact, when a person gets less than six or seven hours of sleep each night eventually their immune system weakens and the possibility for developing many illnesses increase.

Sleeping can benefit your lifestyle and health in many ways. Mark Stibich, Ph.D. of About.com suggests by getting between seven and nine hours each night you can maintain healthy heart function and prevent a stroke and/or heart attack. This is because sleep interacts with your blood and blood vessels.

In addition, Dr. Stibich mentions sleep deprivation results in high blood-pressure and high cholesterol which increases your production of stress hormones, making it even more difficult to sleep leading to a stroke or heart attack

Try to learn and practice relaxation techniques to deal with stress and help you get ready for a good night sleep.

Research has also proven it to prevent cancer and diabetes as a result of stress and inflammation in your body. In addition, it also reduces depression and anxiety due to a decreased amount of serotonin in your brain.

According to Dr. Stibich, the lack of sleep also puts you at a higher risk of obesity or weight gain. He states, your hormone level of ghrelin and leptin which are essential for the regulation of appetite, have been known to be disrupted by insufficient sleep.

Sleep also improves your memory by helping you process things clearly and gives you more energy, keeping you alert throughout your busy day.

Basically “sleepy-time” is a time for your body to recuperate and heal from bodily damage caused by stress, both mentally and physically. Give your body the rest it needs and do whatever it takes to live longer!

Are you so overwhelmed with your life that you can’t sleep at all? Check out this quiz, and learn from the results!

~*~

Sweet dreams!

Prevent Wear-and-Tear on Your Joints Now!

Some of us are active, and some of us are not. Obviously, I strongly recommend exercise and physical activity. Even I, however, can sprain or tear muscle tissue or even break a bone while running or weight training.

Sometimes milk and dairy products are not enough which is when I personally recommend taking glucosamine to maintain good joint function and health.

I know plenty of adults who suffer from brittle bones and soft weakened joints, holding them back from any physical activity. I feel it is best to start taking glucosamine as young as your adolescent years or as soon as possible at your present age.

According to http://www.lifescript.com/, Glucosamine maximizes your joint and cartilage health preparing your body with protection against every day walking, running, stretching, bending, jumping and moving on your journey toward your golden years.

On the contrary, constant bone-on-bone rubbing and friction can lead to stress and inflammation of the surrounding tissues which cause extreme discomfort, swelling, and stiffness around the joint area.

So stop bypassing glucosamine while you are in the pharmacy, because in reality this incredible supplement has proven effective in the battle against arthritis by preserving cartilage and joint health.

Start strengthening your joints, tendons, cartilage, and ligaments right now for when you are older and have the time to exercise!

*As with any drug, please consult your doctor! Check out a topic-overview on WebMD.

Tip: Our little loving pups whom have arthritis are also able to take a certain amount of glucosamine! Check with your veterinarian for more information, or go to this site for details!

Pump-Up Those Abs in 2-minutes!

Ab-workouts can be a drag, and I admit it! Although, the famous

"2-minute Abs" never sounded that bad...

Try this after a good 30-40 minute cardio-workout, my abs are still recovering!

Click here for some tips for super flat abs!

You're In For a Treat: A Healthy Chocolate Shake!

Ok, so you had a long day at school? Work? Or how about both?? I think you deserve a milkshake, and NOT one that is going to make you feel like a "fatty" afterward! This milkshake taste fantastic and it is very low in calories, fat, and everything else! Plus it even has 7 grams of fiber! Enjoy it, you earned it!

I found this milkshake on http://www.hungry-girl.com/, an awesome Web site you should definitely take a look at! I’m so excited to share it with you, I hope you enjoy this shake as much as I did…

Ingredients:

• 3/4 cup Breyers Double Churn Free ice cream, French Chocolate
• 1 25-calorie packet diet hot cocoa mix
• 1 1/2 tbsp. Hershey’s Syrup Lite chocolate syrup
• 2 no-calorie sweetener packets (like Splenda)
• 2 cups crushed iced (about 10 - 14 ice cubes' worth)
• Optional: Fat Free Reddi-wip and a maraschino cherry.

Directions:

1. Dissolve cocoa mix and sweetener into 2 oz. of hot water. Mix well.
2. Add syrup and 6 oz. of cold water and stir.
3. Place crushed ice and ice cream in a blender.
4. Top with liquid mixture.
5. At low to medium speed, blend until shake is thoroughly mixed (but not liquified).
6. Pour into a very tall glass and, if desired, top with a generous squirt of Fat Free Reddi- wip and a cherry!

Now while you savor every last sip of your chocolate shake, you won’t have to regret drinking it when you read the nutrition facts...

• Serving Size: entire (24-ounce) shake
• Calories: 206
• Fat: <1g
• Sodium: 244mg
• Carbs: 48g
• Fiber: 7g
• Sugars: 30g
• Protein: 6g

Basics on Being a Vegetarian...

Do not be afraid of becoming a vegetarian! Vegetarian diets can be very healthy and beneficial for your entire body, however having a balanced diet is a very crucial part to consider.

Since essential vitamins and minerals are eliminated from your diet when being a vegetarian, you must focus on adding other foods which will provide these necessary nutrients.

By eating whole grains, fruits, and vegetables you can still get all the vitamins and minerals you need that are found in meat products!

It is important to also consider eating soy foods, nuts, legumes (beans and peas), and egg substitutes for a great source of protein. However, vegans also need a good source of vitamins as well.

Below is a list of vitamins and nutrients that are very necessary in a vegetarian diet:
(Click on the links to learn more about them!)

Vitamin B12: This vitamin is extremely vital because it is necessary for cell division and blood formation. A vitamin B12 deficiency can become a serious issue which may lead to anemia and irreversible nerve damage. Unfortunately, most reliable sources are usually found in meats, poultry, and dairy products, although a reasonable source can be found in fortified soy milk, many cereals, and nutritional yeast flakes.

Vitamin D: This vitamin assists in forming and maintaining strong bones. Without this vitamin bones will become soft, brittle, thin, and disfigured. It is extra necessary to consume this for people who live in colder climates because the lack of sunlight, and it is the sun which provides a great source of vitamin D. Soy milk is an excellent source and so are plenty of cereals.

Calcium : Similar to vitamin D, also aids in building strong bones, but for later on in life. Calcium also helps regulate your heart and essential for blood-clotting. It can be found in many beans, nuts, fruits, vegetables, cereals, soy, and grains!

Carbohydrates: They supply a great source of energy and vitamins which target your brain and muscles. Whole grains, fruits, and many vegetables are important because they provide this along with fiber and plenty of other vitamins your body needs to stay focused and healthy!

Fats: This nutrient is vital in our diet because without fats our bodies can not function properly. A good source of fat comes from avocados, nuts, olive oil, canola oil, flaxseeds, soy, and tofu! Try to stay away from trans fats and saturated fats!

Iron: This mineral is extremely necessary for your blood. It helps to build red blood cells and muscle proteins. In addition, it aids in the process of oxygen being carried by your blood cells to provide energy throughout your body. You can get this mineral from beans, cereals, dried fruits, spinach, and almonds.

Protein: Your body uses this nutrient to help keep your muscles strong by building and repairing them and other body tissues. Protein is also used to create hormones, enzymes, and other body chemicals. In addition, this nutrient also aids in building bones, cartilage, skin, and blood. An excellent source can be found in nuts, peanut butter, beans, tofu, soy foods, and oats.

Zinc: This mineral is necessary to support a healthy immune system, aids in wound healing, maintains sense of taste and smell, and is essential for DNA analysis. Zinc also supports a successful growth and development during a pregnancy, childhood, and teenage years. Good food sources include whole grains, cereals, soy foods, legumes, and some vegetables.

So keep in mind that it’s definitely not a bad idea to become a vegetarian! However, it is very important to include these main vitamins and nutrients in your diet, which I provided above. So, stay healthy and beautiful and save the cute animals at the same time!

(Below is a "Vegetarian Food Pyramid" to observe!)

Did Somebody Say the "C" Word?!

I know it seems like an endless battle, but believe it or not there really are helpful techniques you can try to help prevent and fight that toxic and troublesome C-word, “cellulite.”

Thousands of people including men, suffer in the endless battle of the elimination of cellulite. My goal is to relay some helpful tips to help guide you in the right direction and out of the wrong one!

I have explored a lot of information about this topic, however thanks to the experts on www.iVillage.com I was able to pinpoint the most realistic advice of all.

- A natural low-fat diet high in fiber and complex carbohydrates is the first step to preventing and fighting those annoying little dimples! Eat plenty of fruits, veggies, and whole wheat and grain products. If you are really serious about losing cellulite you are going to have to cut out the culprits! The culprits include; junk food, soda, alcohol, coffee, sugar, sodium, and smoking! Sorry! Also, don’t forget to replenish your body each day with plenty of water to flush all the bad stuff like toxins out of your system.

- Another important tip I must stress is EXERCISE! I have researched that this is clearly not the cure, however combined with all the other healthy tips I am offering it definitely is imperative in the process! Work out at least three times a week and try to find time to do at least some weight training. Frequent exercise helps tighten the muscles and skin around them to minimize the appearance of cellulite!

- Stress is the No. 1 cause of a lot of things in our lives and cellulite is one of them! Try not to stress yourself out over every little thing. Treat yourself to a massage and yoga or just do simple breathing exercises on your own. Eliminate as much stress as you can because tension in your body will stress your muscles and deplete the flow of oxygen. While you are relaxed your muscles release wastes, whereas when you are tense your muscles will freeze-up completely.

- I want to elaborate more on getting that massage or even massaging yourself! It really gets the blood flowing by targeting the circulatory and lymphatic systems which break down the fatty tissues that accumulate during each day. Attempt to focus on massaging and rubbing each leg in a circular motion and aim mostly at the problem areas. Try doing this each morning and night to start breaking down the extra fat and toxins in your muscles!

I can not stress it to you more that all these tips must work "together" to fight the “C-word!" Keep up with it and you begin to look and feel your best in no time!

Use it, Don't Abuse It!

There is so much more to losing weight the right way! For one, you must learn how to train your metabolism, and stop neglecting it! You are in control of it at all times. Once it is trained properly, the pounds will begin to shed off. All you have to do is take care of it and it will take care of you!

http://www.dictionary.com/ defines the term as:

me·tab·o·lism [muh-tab-uh-liz-uh m] –noun

1. the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.
2. any basic process of organic functioning or operating.

So you see, your metabolism is not something to mess with...

According to http://www.caloriesperhour.com/, an online weight-loss website which I highly recommend, once you “raise your metabolism, you burn more calories!”

The article states, when our blood sugar or “glucose” lessens, our metabolism begins to transform our body fat into energy. Conversely, when our glucose level increases, our metabolism will store excess energy and transform it into body fat for future use. Most of the time, though, it just remains there, and collects.

Start the process of raising your metabolism right, by estimating your “Resting Metabolic Rate” or “RMR” using this special calculator and other metabolic calculators.

The results distinguish the minimum amount of energy that is necessary to maintain your body’s performance and activity. This includes the process of the beat of your heart, the breath of your lungs, and normal body temperature.

Again, do not neglect your metabolism, eat healthy on a regular basis and EXERCISE! By exercising our body needs energy and by using that energy our metabolism is able to provide it. So get off your tush and start burning more calories!

Feel Like a Human Balloon?

Do you ever feel that miserable bloated feeling after you eat?

Well I normally would encourage you to drink as much water as possible, however when it comes to eating I suggest you keep it to a minimum and consume more of the beverage 30-minutes prior to or after your meal. Keep in mind that soda or other carbonated drinks can cause a lot of bloating.

According to Amber Tresca of www.About.com, bloating is mainly caused by intestinal gas. She suggests eating slowly to avoid unconsciously swallowing air, and being cautious while consuming common gassy-foods. In addition chewing gum may also be a culprit, especially while talking.

Tresca also noted some common foods that are likely to cause bloating and flatulence.

· Asparagus
· Broccoli
· Brussels sprouts
· Cabbage
· Cauliflower
· Corn
· Fructose
· Lactose
· Milk or Cream
· Potatoes
· Sorbitol
· Wheat

I’m not saying cut out these foods all together, but to go easy on your consumption. Moreover, if milk or cream bothers your tummy, see your doctor because you may be lactose intolerant and this may be a huge cause for your bloating problem.

Check out Tresca’s article for more information on possible medical causes: http://ibdcrohns.about.com/cs/relatedconditions/a/abdominalbloat.htm

I personally enjoy miso soup and have heard that it prevents flatulence. Another thing I enjoy is natural lemon-juice in my water, which is very beneficial for your digestive system especially before bed. Also trying cutting back on other foods like red meat, eggs, processed foods, sugar, and alcohol.

I recommend this book, "Banish Bloating," by Suzannah Olivier who presents a simplistic and comprehensive program to help maintain bloating and keep it under control. She provides useful herbal and nutritional methods. Upon reading the book you will be able to analyze the possibility of your issue, whether it be digestive, hormonal, or drug related. Olivier then explains step-by-step methods for fighting it.

The Choice is Yours!

We all have the right to make our own choices in our lives. We also have the right to make our own choices when it comes to what and how much we eat.

Did you know that eating small portions is a huge step in weight loss? Of course it is! According to experts, by leaving one-fourth of your meal on your dish you can save up to 300 calories off the meal your consuming, and I guarantee that you won’t even miss those few extra bites or so!

Now, everyone knows how it feels to be put on the spot while dining at a restaurant. Whether we are on a date, out with friends, family, or co-workers it seems to be nearly impossible to try to watch our calorie intake. The unlimited bread and butter, the irresistible desserts, all the overwhelming options, and the huge portions can be a calorie-fiesta! However, once again the choice remains to be yours!

Although it is not abnormal to splurge when we dine-out at a restaurant, how can we resist, right? Well, consider your options at all times…

· Do not deprive yourself all day long because you are planning a night at that fancy Italian restaurant you love. At least nibble on little healthy things throughout the day to keep your metabolism going, because you are more likely to devour whatever you can get your hands on once you reach dinner. Here’s a situation; the bread and butter basket comes out and you grab one, then two, maybe two and a half or three? That is about 200 calories down the drain and you haven’t even ordered yet!

· Now comes time for the drink order. Soda, diet soda, wine perhaps? True the American Medical Association states that it is beneficial to your health to have one-glass of wine a day, but that definitely does not mean one-after-another! http://www.ama-assn.org/ For instance, one glass of red wine (four ounces) has 100 calories, and if you are watching your weight that adds up! A martini (four ounces) has 276 calories, and a regular Coke or Pepsi (12 ounces) has 136 calories! So be particular of what you drink too, because liquids happen to provide 22 percent of our daily calorie intake. Best to stick with agua!

· Be extra cautious of the “guilt-free” and “light” titled dishes! Just because it says "light" doesn’t mean its light in fat and cholesterol. Read it carefully and make sure the meat is a lean pork tenderloin, chicken breast, strip steak, fish fillet, etc. Choose your side dish as any natural brown rice or whole wheat pasta. Don’t be embarrassed to ask your server what your choices are!

· Having control over your portion size is a huge issue at most restaurants. According to http://www.helpguide.org/ on “Guidelines for Eating Out and Staying Healthy,” one single serving provides enough calories for two meals! The portion sizes are usually doubled or even tripled what a person would usually eat, and the website also stresses that it is important to keep this in mind while ordering.

· Now don’t be naïve. Just because you ordered a salad doesn’t mean your saving a massive amount of calories! Watch what is on it; croutons, cheese, bacon, and those creamy dressings add up in calories and saturated and trans fats! Go easy on the toppings, and as for the dressing, choose a balsamic vinaigrette or Italian vinaigrette, and take it on-the-side!

· Another tip is to order an appetizer and a side salad or soup. Soups are low in calories and fill you up like a regular meal! Stay away from cream-based soups and go for a minestrone or chicken-and-rice soup. They are so much better for you! By the time you get to your entree you will wind up taking most of it to go.

· For all you meat-eaters out there, beware! Steaks are very high in calories, fats, and cholesterol. A 10-ounce rib-eye, for example can pack on sometimes more than 780 calories! If you must have your steak, choose a leaner cut of beef. Strip steak, flank steak and beef tenderloin are better choices. Check out the palm of your hand and that’s about the portion size you should consume (approximately five ounces.)

· Time for dessert? Go for it! If you saved room for it, of course! Try sharing it with a friend or whoever you are out with. Grab a spoon and enjoy a couple of bites. We wouldn’t want you to go home with a secret sweet-tooth and eat out of a gallon of ice-cream container now would we? So enjoy it while you there if you must!

All Things Considered, While Exercising...

Throughout my life I have noticed that there are thousands of excuses that people use each day to not exercise. If you are one of those people, you are not alone.

According to the Surgeon General’s report on “Physical Activity and Health,” exercise reduces the risk of developing or even dying from coronary heart disease, colon cancer, hypertension, and non-insulin diabetes. Exercise also reduces depression and anxiety symptoms, maintains and controls weight, and improves the health of joints, muscles, and bones. http://generalmedicine.jwatch.org/cgi/content/full/1996/802/1

Aside from all the excuses we have, to not endure physical activity, let us talk about ways to enjoy the process.

• You must have something in your tummy before you exercise! Think of it as "fuel" for your car, your car can not run without it, and you can not run without nutrients! Just keep it simple, even if it is a slice of whole-wheat bread with peanut-butter and an apple or banana. As long as it is something nutritious which includes some protein and a little bit of carbs you are good to go!


• If your not flexible, get flexible! Stretching is vital to add to your weekly routine regardless of how much you exercise. Add a Pilates or yoga class session to help this process. Purchase a DVD to show you tips for quick do-it-yourself techniques.


• Weight training is very beneficial! It only takes two 15-minute strength training sessions each week to help your muscles become stronger and less likely to get injured while exercising. Doing at least three sets of 10-reps of calf-raises, squats, or dead-lifts will help prepare your body for some heart-pounding cardio!


• Enjoy your favorite music downloads while you walk, jog, or run. It helps the time speed by and gets you into your work-out! Plus, just by tuning into to your favorite songs while you exercise can boost your endurance up to 20 percent! In addition, it helps relax your mind and surpress your stress and anxiety!


• Why not bring a buddy or a loved one along with you if you do not want to go alone? If you are a mom bring your kids. In this case, it will set a great example for them and be beneficial, cutting their risk of obesity almost in half! If you have a dog, bring him or her along with you as well, they will enjoy it more than you think and the exercise is just as good for your pup!


• Reward yourself! Whether it is a skim latte your craving or that new pair of jeans, set goals for yourself. This gives you more incentive for getting on your feet!


• While running, learn to enjoy it. Stay focused and relaxed keeping your entire body movable and calm. Keep your arms loose but fist tight and when your run push off your toes! Maintain deep breaths especially if you notice any tension in your body.


• Add force and random bursts of energy to your run. By changing the speed from running for a couple of minutes and then slowing down your body is able to burn more calories. Begin at a reasonable pace for a five-minute “warm-up” and then follow that with a one-minute burst of speed, then a two-minute jog, repeat.


• Change the routine, at least once in a while. If you are usually on the treadmill, go for a run outside instead and vice versa. Everyone needs a change, so does your body!

Replenishing your body after a work-out is extremely vital! Between 30-minutes to an hour afterward your body is restoring its energy or “glycogen.” By drinking a lot of water or some low-sugar sports drink during this time your muscle will recover and prepare them for future workouts. Hydrating yourself will also replace lost electrolytes from the exercise.

There are many cardio exercises and classes we can take, and there are just as many reasons to do it for our body. Feeling good inside reflects on how we appear on the outside. Your body will thank you for it in the long-run!

Start Your Day Right!

We all are aware of the "on-the-go" kind of lifestyle. However, we can't always use that as an excuse to eat "fast" food or just plain “junk” food! Although we all tend to do this, skipping meals can be just as bad.

When we skip breakfast we inevitably are going to make up for it later in the day, and most likely it's going to be whatever we can get our hands on.

During the night while we are asleep our body is fasting and burns fewer calories than while awake. By eating a balanced breakfast first thing in the morning, your metabolism has a natural head-start, making weight loss easier for the rest of the day!

According to http://www.ivillage.com/ it is recommended for people who are pressed for time or are unsure of what constitutes a "balanced breakfast" to consider three primary types of foods:

1. Whole grains, for natural energy and fiber;


2. Fruit, for additional fiber and extra vitamins; and
   
3. Protein for long lasting energy.

There are numerous ways to enjoy these satisfying options.

Both hot and cold whole grain cereals, whole grain bread or toast, bagels, or english muffins are excellent because “whole grain” means more natural, less processing, and less added sugar. In addition it is easier for your body to digest!

By combining fruit with a whole grain cereal, not only adds beauty but tastes amazing and is naturally sweet. Don’t hesitate to add sliced bananas, strawberries, and blueberries to your morning!

Protein is also a huge part of a balanced breakfast. This helps us stay satisfied and less hungry throughout the day.

Low-fat dairy products such as milk, yogurt and cottage cheese are an excellent source of protein.

Poached or boiled eggs taste great on a slice of whole grain toast or muffin with low-fat cheese. Try using a cooking spray and a non-stick pan for even healthier cooking.

Just remember how important it is to have a healthy breakfast in the morning and that there are many ways to enjoy one, even if it is on the go!