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.