Healthy Living Group

H L Topic of Week Nov. 15-21~ Let's Snack Healthy~[:D]

Swtcakes — Sun, 15 Nov 2009 13:48:38 GMT

~ Healthy Snacking! ~

Responsible nibbling leaves little or no room for highly processed foods. Most convenience foods -- from commercial cookies, candy and breakfast bars to chips, flavored popcorn and "fat-free" desserts -- are low in fiber, phytochemicals, vitamins and minerals. So opt for the baked potato, not the chips; the orange, not the orange drink; the corn bread, not the corn oil; and the bowl of oatmeal, not the granola bar.

Eat often. During waking hours, allow no more than four hours to pass between little meals or snacks, starting with breakfast.

Plan ahead. Stock your desk drawer, glove compartment, briefcase or purse with fresh or dried fruit, grains, instant bean soups, fat-free crackers and other snacks.

Eat slowly. Listen to your body, and eat only enough to leave you comfortably full, not stuffed.

25 Healthy Nibbles
If you can't resist the urge to nibble, here are a few planned and healthy alternatives to eating that old candy bar stashed in the laundry room.

A 2-ounce bran muffin and half a cantaloupe filled with 6 ounces of low-fat vanilla yogurt

An English muffin topped with a thick tomato slice and low-fat cheese, broiled, served with orange juice and fresh blueberries

A crepe filled with low-fat ricotta cheese and two pieces of chopped fresh fruit

A mix of equal parts of wheat germ, peanut butter and honey, spread on whole-wheat toast, served with juice or a banana

A small container of low-fat yogurt and four graham crackers

A cup of warmed, almond-flavored milk and a banana

A soft cinnamon pretzel, an apple and nonfat milk

One ounce of sliced turkey, six fat-free crackers and fresh strawberries
Half of a tuna sandwich with a salad (low-fat dressing), tomato slices and nonfat milk

A Greek salad made with feta cheese, cucumbers, tomatoes and dressing (on the side); served with pita bread, fresh fruit and nonfat milk

A cup of fat-free cottage cheese, fresh fruit, a whole-grain roll or bran muffin, and baby carrots

Minestrone soup, bread, a tossed salad and nonfat milk

A whole-wheat raisin bagel topped with 1 tablespoon of fat-free cream cheese and fruit slices

A half-cup of fat-free refried beans with 1 ounce of oven-baked tortilla chips and salsa

A cup of low-fat kiwi-strawberry yogurt mixed with two chopped kiwifruits

Two slices of whole-wheat toast, each topped with 1/4 cup of nonfat cottage cheese and 1/4 cup of crushed pineapple

A small salad with dressing on the side and a slice of French bread

Half of a whole-wheat bagel, toasted and topped with almond butter and a sliced pear

Two ounces of salmon on a slice of whole-wheat bread with Dijon mustard

A small slice of pizza topped with tomato slices

A handful of Cheerios (no milk), nuts and dried fruit

Three fig bars and a glass of soy milk

A cinnamon-raisin English muffin and fruit

A whole-wheat waffle topped with 2 teaspoons of peanut butter and fresh berries

A packet of maple and brown sugar instant oatmeal, cooked in nonfat milk and topped with a banana

Keep the little-meal plan simple. Make snacks convenient by having the foods readily available and easy to fix. For example, here are four simple snacks:

Six ounces of nonfat yogurt sprinkled with Grape-Nuts cereal or sunflower seeds
Fat-free crackers, lean ham slices and baby carrots
A fat-free flour tortilla filled with grated zucchini, cheese and salsa
Apple slices dipped in cinnamon-apple yogurt

Ants on a log — Spread peanut butter on celery sticks and top with raisins.

Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.

Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.

Whole-grain pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper. Hummus also makes a tasty dip for cut–up veggies.

Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.

As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.

Don't slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.

H L Favorite Main Dish Recipes- Add you own! :)

Swtcakes — Mon, 16 Feb 2009 16:00:06 GMT

Hi Healthy Ones!

Thanks Kris for suggesting we start threads for main dishes, desserts, etc. like the existing soup and cookie threads.

I will start it with a couple we have enjoyed recently. Feel free to add your own!

H L Topic of Week Nov. 8-14 ~ Weight Loss for Healthy Eaters ~

Swtcakes — Sun, 08 Nov 2009 12:38:07 GMT

Weight Loss for Healthy Eaters

The subtle diet tweaks that'll deliver real results.

By Teresa Dumain , Teresa Dumain is a New York-based, health and nutrition writer.

You snack on fruit, count calories, follow a weight loss program, and start most days with a walk or swim. So when you step on that scale and the needle stays put, you wonder what the heck you're doing wrong. Even with such healthy eating habits, sometimes a seemingly inconsequential snack choice or a larger (but common) food myth can keep pounds in place. Take heart: A simple, slight adjustment in how your healthy eating and thinking can help you reach your weight loss program goal.

Healthy eating habit: You count calories
The key to weight loss: Take in fewer calories than your body needs to maintain your current weight and you will drop pounds. But only 11% of Americans correctly estimate their ideal daily calorie requirements, according to a recent survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association, and that's what keeps you from weight loss. Let's say you assume that a target of 2,000 calories per day will allow you to get to your weight loss program goal, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame.

Do It Better
Determine the right number of calories you need each day--and stick to it

Get your max intake
Go to prevention.com/caloriecalculator and plug in the weight you want to be (as well as your height, age, and activity level) to get your daily allowance of calories.

Divvy it up
Set limits on your meals and snacks. If 1,800 calories is your max, split it into three 500-calorie meals and one 300-calorie snack.

Create a custom meal
If your favorite frozen entre has 500 calories, that's all you get. Find one for 300, however, and you can have some fresh fruit and a small salad with it.

Healthy exercise habit: You're consistently active
Spend a few hours running errands and it feels like you've worked off some serious weight. But even between the aisle laps at the mall, hauling around shopping bags, and loading and unloading the car, you burned only about 400 calories--that's about 1 10 of a pound.

Do It Better
Rev your routine
Short bursts of intense activity burn more calories--and up to 36% more fat, according to a recent study published in the Journal of Applied Physiology. Strolling around the mall or the park for an hour works off about 150 calories; pick up the pace 1 minute out of every 5 to burn over one-third more calories (try a similar method if you bike). Swimmers can switch from freestyle or breaststroke to a more challenging crawl every few laps, or just go a little faster. Even small steps make a difference: Skip the elevator and carry your groceries up the stairs to burn 128 more calories, or instead of hitting an automatic car wash, do it yourself and zap 204 calories.

Healthy eating habit: You choose nutritious foods
What you put on your plate is important, but healthy eating /// is also about being mindful of how much you consume. For example, your husband has pancakes with butter and syrup for breakfast, your son grabs a doughnut, and you opt for a cup of oatmeal with a handful of walnuts, a sliced banana, and a large glass of organic blueberry juice. You may win on nutrients, but when it comes to calories you're dead last: That healthy-sounding meal adds up to almost 700 calories, more than a third of your allotment for the day.

Do It Better
Keep portions of even healthy foods in check
The best way to know if you're eating too much is to write it down. "Even if you note it on a napkin and then throw it away, that's okay. Just the act of writing makes you more aware," says Taub-Dix. Portion control cues help, too: a baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats. Also, swap higher-calorie healthy eating foods for high-fiber, lower-cal varieties like these:

Fruit
A 1/2-cup serving of strawber-ries has 23 calories, while a medium banana has more than 100. An orange has almost half the calories of a glass of orange juice. More low-cal picks include melon and blueberries.

Vegetables
Per 1 cup, raw spinach has 7 calories and boiled eggplant contains 35 calories; mashed sweet potato, however, has 249.

Whole grains
Two full cups of air-popped popcorn (a whole grain) has about the same number of calories as three little whole wheat crackers.

Healthy eating habit: You order the healthiest sounding item on the menu

Choose the turkey sandwich over pizza and you think you're being good, but again, looks can be deceiving. A turkey sandwich at Panera Bread comes on focaccia with cheese and mayo and delivers 960 calories. Two slices of pepperoni pan pizza from Pizza Hut total 560 calories. Put your sandwich in a spinach wrap instead of regular bread? It's the same difference, says Tara Gidus, RD, a spokesperson for the ADA. "My clients think they get more nutrients and save on calories with 'healthy bread,' but often that's not the case."

Do It Better
Look up fast-food nutrition facts in advance
Many restaurants offer nutrition information, from Taco Bell to Subway. See if your favorite eatery has nutrition facts online or in the store--you may be surprised at what you see. We were when we checked out Baskin Robbins: A medium strawberry-banana smoothie has 80 more calories than a strawberry milk shake!

Healthy eating habit: You satisfy cravings with "diet" treats
When you want something sweet, all those fat-free, sugar-free options seem like a smart weight loss program idea. But researchers at Cornell University found that overweight people who choose low-fat versions of snack foods rather than the regular kinds consume on average twice as many calories. "The terms fat-free or sugar-free can create a green light effect, triggering people to eat more," says Cynthia Sass, MPH, RD, Prevention's nutrition director. But many fat-free foods have about the same number of calories (or more) as their full-fat counterparts. Case in point: One variety of oatmeal-raisin cookie has 107 calories and 9 g of sugar, and the fat-free version of the same brand has 106 calories plus 14 g of sugar.

Do It Better
Go for reasonable amounts of the real thing
If you adore ice cream, have a small scoop of premium. "You won't stick to a diet that doesn't include your favorites," says David Grotto, RD, a spokesperson for the ADA. Bottom line: Life's too s/// hort for forbidden foods.

At the Restaurant : 5 "Healthy" Foods to Avoid

1. Wheat pancakes
Ounce for ounce, pancakes made with buckwheat and whole-wheat flour have the same number of calories as the plain old buttermilk type. Save calories by skipping the butter and syrup.

2. Taco salad
Eat the edible shell and you'll consume nearly twice as many calories than if you eat the salad alone. Reduce temptation--order yours on a regular plate.

3. Soup in a bread bowl
The same theory applies to soup: The edible bowl adds more than 550 calories to your total count. Opting for oyster crackers is a little better, but 1/2 cup is still 96 additional calories.

4. Vegetable quesadilla
It has about the same number of calories as the chicken version; the reason is often the cheese, so ask the server to hold half.

5. Fish sandwich
Even without the tartar sauce, a breaded fish patty at a fast-food restaurant has more calories than a bacon cheeseburger. Go for whatever is grilled.

H L Favorite Cookies & other Sweet Treats (Add Your Own)

Swtcakes — Wed, 03 Dec 2008 13:52:40 GMT

Hi All!

I am getting the 12 days of Holiday Cookies from the Sparks website each day so thought I would share them on here. It is neat because they have the nutitrion info so if we do indluge we can count the calories, fat and stuff! They look great so far! If anyone wants to add their favorites, feel free!

Tis the season for sharing!

If you share a family favorite, feel free to add a little history or tidbit about the recipe's history!

H L Topic of Week Nov. 1-7 ~ Foods That Boost Brainpower!~

Swtcakes — Sun, 01 Nov 2009 12:09:41 GMT

Foods That Boost Brainpower~

Eat these for a sharp, young, and healthy mind~

Can your diet make you smarter? You bet. Research shows that what you eat is one of the most powerful influences on everyday brain skills, plus it may stave off Alzheimer’s and other forms of dementia, says Cynthia Green, PhD, founder and director of the Memory Enhancement Program at Mount Sinai School of Medicine in New York City and author of Prevention’s new Brainpower Game Plan book.

The program is based in part on rounding out your meals with key nutrients that (along with exercise and daily brain games) keep brain cells healthy and prevent brain-damaging inflammation.

"Your memory, attention span, and ability to learn will benefit from the healthful foods you’ll be choosing," says Green.

See the top foods and beverages that can make you smarter.

Fatty Fish

Seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil. Experts believe it’s probably necessary for transmitting signals between brain cells.

In a 2006 study, researchers at Tufts University found that people who ate fish 3 times a week and had the highest levels of DHA in their blood slashed their risk of Alzheimer’s disease by 39%.

Eat it: At least twice a week (limit albacore tuna to no more than 6 ounces a week to minimize mercury exposure).

Leafy Green and Cruciferous Veggies

Pile salads, stir-fries, and side dishes with broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors.

Antioxidants prevent damage from free radicals, which are waste products your body makes when cells use fuel to create energy. Your brain is especially vulnerable to damage from free radicals because it uses a lot of fuel (it’s only about 3% of your body weight but uses up to 17% of your energy). Since your mind makes a lot of these toxic by-products, ample antioxidants help to disarm and defuse them.

While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective. A Harvard Medical School study of more than 13,000 women found that those who ate the most lowered their brain age by 1 to 2 years.

Eat it: Daily, as part of a well-rounded mix of other colorful veggies.

Avocado, Oils, Nuts, and Seeds

They all contain another important antioxidant: vitamin E. In one study, researchers found that people who consumed moderate amounts vitamin E—from food, not supplements—lowered their risk of AD by 67%.

Eat it: Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.

Chocolate

Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer.

Eat it: Frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure.

Curry

Go for Thai or Indian takeout; these cuisines often use the potent spice known to fight inflammation. Animal studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques (though more research is needed in humans).

Eat it: As an ingredient in pasta sauces, salad dressings, or meat marinades.

Berries

Research indicates these antioxidant powerhouses may protect your brain, although the mechanism isn’t fully understood. Some scientists think they help to build healthy connections between brain cells.

Eat them: Daily, added to yogurt, oatmeal, or cereal for breakfast or an afternoon snack.

Whole grains

Fiber-rich oatmeal, oat bran, brown rice, and so on help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Your body digests these simple sugars quickly, so you have a sudden energy spike—and subsequent plummet.

Since glucose is the brain’s main source of fuel, it’s important to keep levels steady; during a crash, you’ll feel tired and crabby and have trouble concentrating.

Eat them: Daily, aiming for 25 grams of fiber; fruits, vegetables, and beans are other good sources.

Water (who would have thunk?LOL)

Every cell in your body needs water to thrive, and your brain cells are no exception; in fact, about three-quarters of your brain is water. A small Ohio University study found that people whose bodies were well hydrated scored significantly better on tests of brainpower, compared with those who weren’t drinking enough.

Drink it: Throughout the day; aim to sip 6 to 8 glasses total.

Alcohol (in moderation)

While chronic, heavy drinking can cause serious dementia, research shows that imbibing lightly may protect the brain. In one JAMA study, people who had one to six drinks a week were 54% less likely to develop dementia than teetotalers. Experts aren’t sure why, but some doctors point out that moderate drinkers have reduced rates of heart disease too. Small amounts of alcohol may protect both the heart and brain by preventing blockages in blood vessels.

Drink it: Once a day or less—and have no more than one drink. If you have a family history of breast cancer, talk to your doctor.

Coffee

Caffeine is another substance wherein the dose makes the poison: In excess, it can cause brain fog, but in moderate amounts, caffeine can improve attention span, reaction time, and other brain skills. A 2007 French study found that women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none. Another review showed that coffee drinkers may cut AD risk by up to 30%.

Drink it: Daily, limiting caffeine intake to 300 to 400 mg; an 8-ounce cup of coffee has around 100 mg.

Source: Prevention.com

HL Favorite Casseroles Recipe Thread

SnnysAngl03 — Wed, 04 Nov 2009 17:01:41 GMT

Heya Ladies, Muril thought it would be a good idea to start compiling our casserole recipes, so here we are!

H L Favorite Thanksgiving Recipes~~Add your own! :)

Swtcakes — Thu, 08 Nov 2007 14:13:12 GMT

Hi Healthy Ones!

Let's start a thread with our favorite Thanksgiving Recipes! WE can all do this!

I will start!

Hugs,
~Muri~

H L Topic of Week Oct. 25-31: Top Tips for the Home Cook!

Swtcakes — Sun, 25 Oct 2009 00:56:30 GMT

Top Tips for the Home Cook

Food pros dish out advice that'll save you time, money, and a whole lot of trouble!

Homemade Meals Made Easier

Everyone knows home cooking is healthier than eating out.

But how do you make a homemade meal as simple as ordering your favorite dish at a restaurant? Here, famed cooks and food pros from Emeril Lagasse to Nigella Lawson share their quick tips for the home cook. Try these ideas in your kitchen tonight!

1. Frequent the Farmers' Market

"If I could tell home cooks one thing, it would be to shop at farmers' markets. They create communities that value local produce, diversity, honesty, seasonality, sustainability, and beauty. Get to know the people who grow your food. Think of yourself as in partnership with the farmers, learning from them and working with them. Remember food is precious."

2. Try Out Oils

"Extra virgin olive oil is the most popular, but consider other flavorful, healthy oils, including wheat germ, flaxseed, and walnut. These oils supply nutrients like vitamin E and omega-3 fatty acids and add a nutty taste when drizzled over salads."

　

3. Trade Onions for Scallions

"On busy nights, I rarely peel, slice, chop, and slowly cook an onion for a recipe. Instead, I chop up a handful of scallions. They're so easy! Also, people who don't like onions or find them difficult to digest enjoy scallions."

　

4. Know Your Meats

"After more than five generations in the butcher business, we know that home cooks are baffled when they buy meat. Look for beef with ivory-colored marbling and a dark red hue. Don't be seduced by the cherry-red steak with no marbling. This will be tasteless and tough. And always buy the best quality you can afford or find."

　

5. Save on Gadgets

"You don't need to buy the most expensive kitchen tools. We invested in a $160 mandoline but later found that a $13 plastic slicer with a similar metal blade can do many jobs—such as cutting not-too-hard cheese—just as well."

　

6. Get Organized

"Whether I'm cooking at home or in the restaurant, having a game plan is essential. Measure out all of your spices, chopped herbs, or vegetables and put them in bowls. Organize them in the order they will be used in the recipe. Place your saucepan or skillet on the stove. Once you have all of your tools and ingredients handy, you can get in the kitchen and really have some fun!"

7. Embrace Braising

"Lower-priced cuts of high-quality meat become succulent dishes when braised. Season and brown meat in a heavy pan with a tight lid. Add a bit of liquid, cover, and cook long and slow at a low heat, which tenderizes the meat and creates a tasty sauce."

　

8. Experiment with Healthy Baking

"You have to make mistakes in order to improve your baking, so don't be afraid to try new things to make your recipes healthier. When you want to minimize the amount of oil in your cake recipes, you can substitute additional liquid--whether milk or a fruit puree. If a recipe calls for 1 cup oil, the first time use 1/2 cup oil and 1/2 cup milk, fruit puree, or applesauce. If that works, then the next time you can try with 1/4 cup oil and 3/4 cup liquid."

　

9. Rely on Fresh Herbs

"They're an easy way to add flavor to your cooking without butter or oil. Fresh basil, thyme, cilantro, and chives, for example, finish off a dish and elevate its natural taste. They also supply antioxidants, so they're definitely worth the extra expense. Fresh herbs keep well in the refrigerator when washed, dried, and stored between layers of dry paper towels in an airtight container or plastic bag. Save dried herbs for seasoning soups, stews, and stocks as they cook."

10. Toast Seed Spices

"To bring out the rich, nutty flavor of spices that are "seeds," such as fennel, coriander, and cumin, toast them either in your toaster oven or in a dry saute pan until golden."

　

11. Vary Your Salads

"Tired of the same old lettuce, tomato, and cucumber salad? Using a slicer, vegetable peeler, or sharp knife, thinly slice fennel, carrots, daikon, jicama, and red cabbage for a fresh winter salad. Toss it with a champagne vinegar and olive oil vinaigrette."

　

12. Use What's On Hand

"Save a few hundred dollars by skipping the grocery store and doing a "clear the freezer and pantry" week (or two!). I make a list of everything I have, post it next to my computer, and brainstorm combinations and meal ideas. I might even plug ingredients into a recipe Web site for inspiration. I create menus for the week and cross items off the list as I use them."

　

13. Steam Everything

"There's hardly anything I boil anymore. I use my stainless-steel steamer for potatoes and other vegetables; they retain their color and taste, hold more nutrients, and cook faster. At home, I steam corn on the cob, and, in most cases, butter isn't needed."

　

14. Simplify Entertaining

"As owners of a large specialty food company, we always felt the need to impress our dinner guests. Eventually we realized that simple meals we'd made hundreds of times were best. No-fuss menus like chicken potpie, salad, and brownie sundaes featured the foods people enjoyed most."

　

15. Stick with Seasonal Ingredients

"You don’t need to break the bank when searching for the freshest ingredients in the produce section or the aisles. For example, since asparagus has a short season, make asparagus dishes during its peak period and then move to another ingredient. Whatever fare you’re making, quality, natural ingredients are always the closest path to great tasting food."

16. Start with Sofrito

"This aromatic puree of onions, garlic, tomato, sweet red bell peppers, Cubanelle peppers, and cilantro is a flavorful base for many dishes. I whip up a large batch on Sundays and freeze it in 1-cup portions to cook later. This guarantees me a delicious braised chicken, or stewed beef, or spoon-licking pot of beans, or even a fragrant pot of fluffy yellow rice during the week in next to no time!"

　

17. Buy a Sturdy Roasting Pan

"A good quality pan for roasting a turkey is usually about 4 inches deep and made of stainless steel or aluminum, sometimes in a nonstick finish (which makes for easy cleanup). The best ones are extra heavy and have sturdy, upright handles. Measure your oven so you know the proper size to buy before you shop! Top of the line pans cost about $100 and will last a lifetime, but for years I managed with a black-and-white speckled, enamel-coated steel pan I bought at a hardware store for under $20."

To raise your metabolism eat these

Morningdove_Wa — Wed, 06 Aug 2008 13:45:12 GMT

I found this save in my file.

Early on on this board lumberlady posted a vinegar diet post. I've never laughed so hard and had tears running down my face as when i read this. Now I find out it only takes a tsp in water to lose inches, fat. She said no water with it. And believe me that'll make tears come to your eyes.

Here's a list of specific foods that raise your metabolism and help burn body fat.

Cayenne Pepper -

Oxford Polytechnic Institute proved that cayenne pepper stimulates the metabolism approximately 20%. It not only stimulates the body's metabolic rate, but also cleans fat out of the arteries. Cayenne pepper also adds great zip to foods such as spaghetti sauce and soups.

Salsa -

Salsa was proven at the Oxford Institute to stimulate the metabolism approximately 15 to 20%. It's also America's number 1 condiment now. You can throw it on anything from baked potatoes and scrambled eggs to beans and even veggies. It's going to help because it is a natural thermogenic food that increases your metabolism. Of course, the hotter the better, but only choose what best suits your taste buds.

Hot Peppers -

Dr. Henry at Oxford University proved that hot peppers were very effective at stimulating the metabolism by adding just 3 grams of chili peppers to a meal consisting of 766 calories. The peppers led to what Dr. Henry calls "a diet-induced thermo effect". "It doesn't take much", he says, "but I caution that you must listen to your taste buds."

Chili Sauce / Mustard -

British investigators added about 3/5 of a teaspoon of hot chili sauce or ordinary mustard to a meal, and the hot stuff caused average metabolism in 12 subjects to shoot up 25%! The subjects burned off an extra 45 calories in the next 3 hours. Mustard and hot sauces such as Tabasco, caused one person to burn off 76 calories!

Ice Water -

High water intake reduces fat deposits and rids the body of toxins. Simply drinking eight 16 oz. glasses of water throughout the day, cooled to 40 Fahrenheit, will burn 200 calories; that's equivalent to running 3 miles! Ice water will burn more calories since your metabolism will increase to warm the water to body temperature. It is also very effective for reducing cravings. If you're not a water fan, we suggest you experiment with purified, spring or reverse osmosis water. If you're still not convinced, add a little juice for flavor. Don't drink Ice Water with meals as it dilutes digestive enzymes. A little warm water or herb tea is a good choice then.

Green Tea (Iced or Hot) -

Studies have shown that green teas that contain both Cannatic Extract and Gymnemic Acid, reduce absorption of sugar into the blood, and lessen the craving for sweets. More importantly, green tea inhibits the action of amylase, a primary digestive enzyme of carbohydrates and therefore, moves food more quickly through the digestive system, raising the metabolism quicker, and burning more calories. Green tea is best consumed before a meal to aid digestion. Other advantages include links to cancer prevention and health benefits for people with diabetes

Apple Cider Vinegar Drink -

An excellent fat burner, apple cider vinegar assists in the reduction of excess weight. Make a potent cocktail consisting of: 1 % teaspoons of apple cider vinegar (unpasturized) in a glass of pure water. Take twice daily.Organic apple cider vinegar has the best flavor. Apple cider vinegar has received glowing reports from both Patricia Bragg MD, Ph.D. and C. Scott. If a person who is too stout takes 1 teaspoon in a glass of water first thing in the morning and then during one other meal, he/she observes that in 2 months his/her waistline has been reduced by 1 inch. In 4 months, 2 inches and so on. Inch loss is evident but it does not always reduce weight.

The cider vinegar treatment will allow surplus fat to gradually disappear, whether it is a double chin or love handles. It is best to drink for 2-3 weeks, then go off for a week, so your body does not become immune to it. Works great for plateaus! Do not use this drink if you have Candidias.

* Thermogenic Cocktail - According to a group of Oxford researchers, hot spices can boost your metabolism by an extra 25%! A thermogenic cocktail, for instance, cayenne pepper, will assist your body not only by burning off calories, but will also give you more energy. An excellent thermogenic cocktail is a glass of V-8 or tomato juice sprinkled with cayenne and tobassco. Stir with a celery stick. Now your body is going to be cremating calories.

Not all fat burning foods have to be hot, though. Vegetables (preferably raw) and most fruits also increase your metabolism. Okay, maybe you haven't been too keen on veggies in the past, but many of them are very tasty and some fruits are as sweet as candy. All vegetables are good, but the most effective for flushing out the system are the following:

Cabbage -

Red or green cabbage should be shredded, raw or steamed. Start including cabbage in your diet as it is a longevity food. Studies in the United States, Greece and Japan have shown that people who eat a lot of cabbage are less likely to develop colon cancer, and also have a lower incidence of disease-related death. Try coleslaw instead of green salad with your next meal.

Celery -

Celery takes more energy from the body to absorb and digest than the calories it provides. Celery has also long been used as a nerve tonic; it's a good, crunchy raw vegetable to chew on if you are stressed out. Celery will calm your nerves, help flush fat out of your system, and make you sleep better. Try eating celery with low-fat yogurt dip.

Brussel Sprouts -

If you are a fan of these mini cabbages, you are in luck. Dr. Wattenburg's research concluded that brussel sprouts are an ultra-nutritious vegetable, extremely high in vitamin C and richer in protein than any other vegetable. Dr. Wattenburg recorded that healthy young people given a diet rich in brussel sprouts and cabbage improved the functioning of their metabolic systems.

Broccoli and Cauliflower -

Both broccoli and cauliflower rank number 1 as America's favorite vegetable, according to a poll by the Epcot Center. Your bones will love them, as they are one of the few calcium-containing vegetables. A cup of broccoli provides over 150 mg of calcium. Broccoli and cauliflower are both great in stir-fries or casseroles.

Lemon or Vinegar -

A small amount of vinegar or lemon juice (1 tablespoon), because of its acidity has a powerful slowing effect on stomach emptying, thereby slowing down the rate of starch digestion. Have a glass of water with lemon in the morning. It's a great way to keep your blood sugar balanced.

Vinaigrette Dressing -

A vinaigrette dressing (1 tablespoon vinegar and 2 teaspoons of oil) with your salad can lower the blood sugar response to the whole meal by up to 30 percent. Best vinegars for this are red or white wine vinegars. For other delicious lowÂfat salad dressings, please refer to my 201 Fat Burning Recipe Book.

Apples - A low-glycemic, low-insulin food loaded with pectin, apples leave you feeling fuller, longer. According to Dr. James Anderson, apples prevent hunger pains by guarding against dangerous swings or drops in your blood sugar levels. An average-sized apple provides only 81 calories and lowers blood sugar and blood pressure. Because of their high fiber content, apples are also a heart-healthy food.

Grapefruit -

Grapefruit is not a diet myth. It actually helps dissolve fat and high cholesterol, as proven at the University of Florida, by Dr. James Cerda. Grapefruits are loaded with over 15 grams of pectin, which helps curb your appetite by expanding in the body and making you feel fuller, longer. It is rich in natural galacturonic acid, which adds to the potential to fight fat and cholesterol. Try sprinkling cinnamon on your grapefruit to reduce the tart taste, or a little fructose if you have a sweet tooth. For a unique taste, sprinkle the grapefruit with cinnamon and broil for a few minutes; it makes a nice appetizer for a meal.

Berries -

Berries are one of the best rate reduction foods. They have a natural fructose to satisfy your cravings for sweets, but enough fiber so you can absorb fewer calories than you eat. British researchers found that the high content of insoluble fiber, found in most berries and vegetables, reduces the absorption of calories from foods enough to promote weight loss, without hampering your nutrition. Berries are also an excellent source of potassium which is effective for your blood pressure control. Enjoy berries; they make a great dessert when topped with low-fat yogurt. In the summer, drink fresh berry juice with

a protein powder, for a light snack. .

Due to their high glycemic measure, fruits to consume only occasionally include:

Apricots - Raisins - Watermelon - Papaya - Bananas - Mango

In large quantities, these fruits drive your blood sugar to the sky, but they are fine to mix in with a salad or be eaten with other foods, to help neutralize the glycemic effect.

On the other hand, the following foods actually slow digestion and absorption for a more balanced blood sugar level. The fiber from these fruits also binds with some fat to prevent its absorption. High fiber foods are beneficial for speeding up bowel transit time and to taking some stress off the liver as less toxins form, allowing the body to metabolize more efficiently.

Apples - Berries - Cherries - Grapes - Grapefruit - Oranges - Peaches - Pears

Fatty Fish -

Fighting fat with fat may sound paradoxical, but not all fats make people fat. Omega 3 fatty acids, found in salmon, mackerel, tuna and other fatty fish, can increase the metabolic rate, rid the body of excess fluids and increase energy levels. Dr. Joel Krener, University of Florida, discovered that daily supplements of EPA (found in health food stores) brought dramatic relief for inflammation and stiff joints from rheumatoid arthritis. Other essential fats for a healthy metabolism are Omega 6 fatty acids, especially Gamma Linolenic Acid (GLA). Good sources are evening primrose oil, borage seed oil and black current oil. If you are not a fish lover, fish oil capsules and flaxseed (either in seed form or as an oil) are great sources of Omega 3 essential fat. In fact, flaxseed may play a role in the prevention of heart disease and cancer. You can also use flaxseed oil as a salad dressing.

Soup -

Forget the salad before a meal; have soup instead. A study by Dr. John Foreyt of Baylord College of Medicine, found that people who consumed a bowl of soup before lunch or dinner lost more weight than dieters who didn't. This is because soup fills you up better than salad, since salad generally consists of 75% water.

Oatmeal -

Oats drive down cholesterol. 23 out of 25 studies prove that a large bowl of oatmeal did the job. Oatmeal is a great, long chain molecule food that expands in the body and makes you feel fuller, longer. Oatmeal also releases glucose into the blood stream, slowly but surely. Add buckwheat to your bowl and you'll get a double whammy.

Pumpernickel Bread -

Studies at Michigan State University show that some breads reduce the appetite and others did just the opposite. The reason for these study results is that white and whole-wheat varieties are high on the glycemic index, and elevate the blood sugar greatly, which in turn stimulates fat production in storage.

Breads that are dense, high fiber breads, do just the opposite. Researchers found that subjects who ate dark, high fiber breads, compared to those who ate white bread, were less hungry on a daily basis and

- lost five pounds in just two months without doing anything else differently.

A key to choosing dark breads, such as pumpernickel, mixed grains and some whole-wheat's, is that the more chewing the bread requires, the more density and fiber it contains. If the bread melts in your mouth, it is a high glycemic food.

http://www.carbohydrate-guide.com

Article Source: http://EzineArticles.com/?expert=Michael_Huddleston

HL Topic of Week Oct. 18-24~Zap Stress Before it Strikes!~

Swtcakes — Sun, 18 Oct 2009 12:30:24 GMT

7 Ways to Zap Stress Before it Strikes

Certain everyday situations have huge potential for causing stress. But by being organized and easing up on self-imposed time pressures, you can dodge these situations and skip the stress.

By Diana Rodriguez

Medically reviewed by Niya Jones, MD, MPH

Sometimes, stressful situations occur because we let them — once you allow stress get to you, tension and anxiety can mount very quickly. Here are some common anxiety-creating everyday events, and ways you can reduce stress and minimize their impact on your life:

1. Being stuck in traffic. There are few feelings as frustrating as being in traffic that has come to a dead stop or is crawling along when you need to get somewhere in a hurry — your child’s school, your office, or a doctor's appointment. You can’t anticipate an accident on the road, but you can do some advance planning to avoid stress:

When possible, avoid scheduling appointments during peak traffic hours; when that’s not possible, give yourself twice the time to get to your destination.
Research alternate routes or adjust your work schedule if leaving home 15 minutes earlier, for instance, can help you avoid traffic. And if you do get stuck, keep in mind that while you can't control the traffic, you can control your reaction to the situation: Use your time constructively and reduce stress by listening to an audio book or practicing deep-breathing relaxation to prevent frayed nerves. If you’re going to be late for a meeting or appointment, call ahead to explain what’s happened rather than keeping someone else waiting. The person on the other end of the phone will probably be more understanding of your predicament than you expect.

2. Arriving on time. To reduce stress from being late, plan for unforeseen delays and give yourself extra time to reach your destination. If you arrive early, use the extra minutes to freshen up, get organized, return a phone call that you thought you’d have to delay, and delight in the fact that you avoided the stress of cutting it too close!

3. Meeting a deadline at work. It may not be uncommon for your boss to ask you to complete a project on short notice. You can use this opportunity to flounder or shine. Being organized in general can help make a pressing deadline a little less stressful. Practicing good time management skills will also reduce stress when you're crunched for time. Consider writing out a concrete to-do list or making a schedule to help stay on track even when a major deadline is looming. Taking these methodic steps will increase your confidence level and help you avoid stress.

4. Making a presentation. Many people become anxious about giving a presentation whether it’s at work, a PTA meeting, or in front of a volunteer group. Taking the necessary time to get ready, though, can help you avoid stress. Plan ahead so you have plenty of opportunities to prepare, review, and give a dry run in front of a friend or your spouse — if you feel confident about your knowledge of the material, you will reduce stress. If you’re feeling nervous, relaxation techniques, such as deep breathing before, during, and after your presentation, can help slow your heart rate and make you feel calmer.

5. Arguing with friends, family, or coworkers. It's normal not to always see eye-to-eye with those around you. Even so, a disagreement doesn't have to become a stressful confrontation. When you approach your loved one or co-worker respectfully — and recognize that you are each entitled to your own opinion — and having different opinions doesn’t have to change your opinion of one another. If it seems like an argument is spiraling out of control, take a deep breath and step back from the situation. A brief time-out can help both of you keep things in perspective.

6. Having a financial problem. Planning for potential financial issues ahead of time can help you reduce stress. Focus on building up your savings, consider taking an additional job if necessary, and stick to a reasonable budget. Living within your means and replenishing your savings account can help significantly reduce financial stress. If you do find yourself in a financial bind, seek out the advice of a financial counselor who can help you deal with creditors and find ways to cut your bills.

7. Waiting in line. Lines always seem to be longer when you're in a rush. Unfortunately, waiting in line is another stressful situation that you can't control, but you can anticipate and plan for by shopping at off-hours and online. If you're pressed for time, put off tasks, like going to the post office, where there's likely to be a long line. Look for stress-free ways to get your tasks done; using the U.S. Postal Service, it’s now possible to mail almost anything from home — you can print out postage and even request a pickup. Use self-checkout aisles at stores; they’re often less crowded. And if you have no choice but to wait in line, take deep breaths, think of something soothing, and simply try to let your stress go (but don’t give in to that impulse candy purchase!).

Careful planning and a change in your overall attitude can also go a long way toward reducing stress … and what a relief that will be!

www.everydayhealth.com

HL Favorite Dessert Recipes :)

Txcook — Thu, 19 Feb 2009 21:33:20 GMT

Sugar-Free Heavenly Pineapple Pie

1 graham cracker crust
1 reg can crushed pineapple in juice
1 sml pkg vanilla instant sugar-free pudding
1 8-oz sugar-free cool whip
Chopped pecans (optional)...I toast mine

Drain pineapple in a strainer, mashing out as
much juice as possible. Place in mixing bowl,
add pudding mix. Mix well. Stir in 1/2 carton
of cool whip and 1/2 C. chopped toasted pecans.
Chill. Top with remaining cool whip and sprinkle
with a few toasted pecans if desired. Chill or
freeze.

Sugar-free Chocolate Chiffon Pie
1 graham cracker crust
1 lg. pkg instant sugar-free Chocolate Pudding
Skim Milk
1 8-oz carton sugar-free cool whip

Make pudding by directions, using 1/2 amt
of milk called for on box.
Stir in 1/2 carton of cool whip. Turn into
pie crust. Chill. Top w/remaining cool whip.

Tangy Lemonade Pie
1 lg. box vanilla, instant sugar-free pudding mix
1 1/2 C skim milk (half box amt. for pudding)
1 tub Crystal Light lemonade mix
1 8-oz tub sugar free cool whip

Mix pudding by box directions, using only
1 1/2 C. milk and lemonade mix. Stir in 1/2
of cool whip. Chill. Top w/remaining
cool whip. May also be frozen. Tart and
refreshing for hot summertime

HL Topic of the week Oct. 11-17 Your Body's Hidden Talents

Txcook — Sun, 11 Oct 2009 02:50:27 GMT

I'm starting this one a little early girls - but was afraid I wouldn't be able to get on here first thing in the morning.
This one is a little light hearted - but I thought it was sort of interesting
Like the 'needle' one - with it being Flu Shot time.....

Tap Your Body's Hidden Talents
There are stupid human tricks, and then there are these five awesome physiological feats

Stop needle pain!
Make your next flu shot feel less piercing by putting pressure around the area that's about to be stuck, says Ross I. Donaldson, M.D., M.P.H., assistant clinical professor of medicine at UCLA's David Geffen School of Medicine. "Make a circle with your thumb and forefinger and push down for a few seconds as you're receiving the shot," he says. By stimulating receptors for pressure or touch, you can override nearby pain receptors in your skin. "It confuses your nerves, so a shot feels more like a gentle poke than a sharp jab," Donaldson says.

Silence hiccups!
Take the deepest breath you can, hold it for 10 seconds, then, without exhaling, suck in more air and hold it for five more seconds. Finally—still without exhaling!—breathe in as much more air as you can squeeze in, hold for another five seconds, and exhale. Then breathe normally. This technique immobilizes the diaphragm (the muscle at the base of your lungs), preventing the spasms. Luc Morris, M. D., and his colleagues at the New York University School of Medicine tested the method on 30 patients who were prone to frequent hiccups. "It worked immediately on everyone who could do it," he says.

Break a fainting spell!
Cross your legs, squeeze your thighs, and contract your abs. You can feel faint when your blood pressure drops and blood pools in your extremities. By tensing muscles, you keep your BP up and divert blood back to your heart and brain. University of Amsterdam researchers who tested muscle-tightening exercises found that they reduced the risk of passing out by 30 percent.

Heal nighttime heartburn!
Feeling the fire? Sleep on your left side. This preserves the natural curve of the esophagus, which helps keep stomach acid from creeping up. (When you sleep on your back or on your right side, gravity straightens out the curve.) A study by Graduate Hospital in Philadelphia found that frequent heartburn sufferers had fewer episodes when they slept on their left sides than when they slept on their backs or right sides.

Hold back tears!
If you're tearing up at an inappropriate moment, just clear your throat. "It interrupts the mechanism in the nasal passage and larynx that controls crying," says Rebecca Nagy, a Charlotte, North Carolina-based meditation expert. Plus, after you clear your throat, you tend to swallow. This lifts your tongue to the roof of your mouth, which blocks the soft palate, making you unable to cry. "I've suggested this technique many times to brides and grooms who had trouble getting through their vows," Nagy says.

Healthy Living Favorite Soup Recipes!

Swtcakes — Sat, 13 Oct 2007 16:23:02 GMT

Hello!

Here is a collection of our favorite soup, chili, stew and chowder recipes!

Enjoy! Feel free to add your own!

HL Topic of Week Oct 3-10 "How to dine out without hurting your heart"

SnnysAngl03 — Sun, 04 Oct 2009 14:36:16 GMT

Americans talk a good game about wanting to eat well. More than 75 percent claim they want to see more healthy options on restaurant menus. But when it comes time to order, only about half say they actually make nutritious choices, according to a recent survey.

Steakhouse portions often exceed the recommended five to seven ounces of animal protein per day.

On the other hand, 77 percent rank taste as the top priority for a restaurant dinner, and 44 percent say satisfying hunger matters most, according to the responses reported in June by Mintel, a market research firm. Of 2,000 adults polled in February, 20 percent said food health is an important factor when they order dinner.

Still, nutrition experts stress that it is possible to satisfy your taste buds and hunger while making nice to your heart.

"Eating out with friends and family is a pleasure you don't have to give up when you're on a special diet," said Anne Cain, a registered dietitian and senior editor at MyRecipes.com. "You just need to arm yourself with information about heart-healthy choices and not be afraid to ask questions about the menu and make special requests." (MyRecipes.com is owned by Time Warner, the parent company of CNN.)

Every person's needs are different when it comes to what he or she should eat, health experts say.

"There are some people that really have to worry about calories, there are some people that really have to worry about sugar, some people that really have to worry about salt. All of these bring in different kinds of mandates for you," said Riska Platt, a registered dietitian and spokeswoman for the American Heart Association.

Still, some foods are more likely than others to derail a heart-healthy diet. Here are some tips to help you eat for your heart when dining out.

Chinese
Instead of oil- and fat-laden dishes such as lo mein, egg rolls, kung pao chicken or fried rice, try steamed chicken, seafood or tofu with vegetables, and ask for sauce on the side.

"Chinese food can be a hidden salt mine,"said Sari Greaves, a registered dietitian and spokeswoman for the American Dietetic Association. Ordering it "as unadorned as possible" and with sauces on the side will help you control your sodium intake.

Soups such as egg-drop and hot-and-sour are low-calorie and low-fat, but may also be "salt bombs," Greaves said. But despite the poor reputation eggs have for their high-cholesterol properties, low-fat dieters don't have to steer clear of egg-drop soup, she said: "It's saturated fat and trans fat in your diet that raise your blood cholesterol, more so than cholesterol in your diet."

Stir-fried dishes are also a safe bet because they're generally cooked quickly and with very little oil. On the other hand, watch out for foods designated "crispy" or "double-sauteed," which indicate deep-fried dishes, said Greaves.

Sandwich shop
Instead of a sandwich on white bread, a white roll or white wrap and topped with mayonnaise or cheese, try whole-grain bread options topped with vegetables, mustard or olive oil, and little to no cheese.

Watch out for deli meats, which often contain a lot of salt, Platt said.

Hummus can be a good alternative to mayonnaise or cheese, as it contains heart-healthy fat. Platt endorses hummus, which is made from chickpeas, because it helps Americans fit legumes into their diet. Just don't overload on it, because the calories can add up.

Platt also suggests skipping oversized muffins. Even if they're bran muffins and consequently high in fiber, they're full of fat, sugar and calories. Breakfast wraps can also be detrimental to a heart-healthy diet, especially when an entire salt- and fat-heavy meal of eggs, cheese and bacon is packed into a compact package.

Italian
Instead of pasta topped or filled with cream, cheese or meat, try grilled, broiled or poached seafood with a small order of pasta with garlic and oil or tomato sauce.

Greaves suggests ordering shellfish such as shrimp, mussels or clams at an Italian restaurant, as long as they aren't deep-fried or cooked in butter. Although these shellfish might be higher in cholesterol than salmon or tilapia, she said, they're still very low in saturated fat.

If you do want cheese in your meal, add a sprinkling of parmesan atop a dish instead of gobs of cheese as the centerpiece of your meal.

And for an appetizer, Greaves recommends skipping the meat- and cheese-heavy antipasto salad in favor of shrimp cocktail, which is low in saturated fat. Also, pair bread with heart-healthy olive oil, not butter. Oil is rich in calories, though, so don't overdo it.

Japanese
Instead of tempura-style rolls or rolls with mayonnaise (think spicy tuna), try fresher sushi with fish high in cardio-friendly omega-3 fatty acids, such as salmon, tuna, mackerel or halibut. The avocado in California rolls also carries heart-healthy benefits.

Edamame, which are green soybeans, may indirectly lower your blood cholesterol and are a good source of fiber and omega-3s, Greaves said. But if you're monitoring your sodium intake, request that the salt be omitted.

Be on the lookout for the word "kewpie," or Japanese mayonnaise, if you're trying to cut back on saturated fat.

Steakhouses
Instead of a full portion of steak, try limiting your meat intake by ordering a beef kebab, or a chicken or seafood selection cooked without butter or salt.

Choose lean cuts of beef such as round, sirloin, chuck, flank steak or tenderloin. Remove any visible fat that may be attached to the cooked meat, Cain said.

The American Heart Association recommends eating five to seven ounces of animal protein per day, and a 12-ounce steak at a restaurant far exceeds that, Platt said. Split a steak with one of your dining partners, or eat half and take the rest home for another meal.

Steakhouses also offer deceptively fattening sides, such as creamed spinach or fully loaded baked potatoes. Swap out those fatty sides for steamed vegetables, and you'll be in better shape.

Mexican
Instead of a cheese-filled burrito or taco, try a seafood, chicken or vegetable fajita.

The seafood or chicken will provide lean, healthy protein, while a vegetable centerpiece will boost your fiber intake. If you get beans, make sure they're not refried; black beans provide protein and fiber without artery-clogging saturated fat, Greaves said.

You can also cut down on saturated fat by opting for pico de gallo or salsa instead of sour cream. Since it's made from heart-healthy avocados, guacamole contains good fat that can lower bad LDL cholesterol while raising good HDL cholesterol. Just limit your intake to about two tablespoons, Greaves said, because it can carry a lot of calories.

Greaves also warns that you should watch out for salted rice and rice with cheese -- no-no's for people on low-sodium or low-fat diets.

Courtesy of FitNation

H L Topic of Week Sept. 27'th - Oct. 3'rd ~How is your Body Image?~

Swtcakes — Sun, 27 Sep 2009 10:49:13 GMT

Love the Body You Have

Keep your inner critic from overreacting to what you see in the mirror

By Megan Othersen Gorman , Megan Othersen Gorman is a frequent contributor to Prevention.

Have you ever wished you had a mirror like Snow White's wicked stepmother's--one that would flatter you every morning by telling you that you're "the fairest in the land"? Instead, yours criticizes your big thighs, nonexistent waist, or flat chest. Dissatisfaction with our bodies is so pervasive--even among normal-weight women--that scientists have coined a name for it: "normative discontent."

"Many of us suffer from distorted body images; we just don't see ourselves realistically," says Stacey Tantleff-Dunn, PhD, who studies body image and eating behaviors at the University of Central Florida. "As your own worst critic, you are more likely to focus on self-perceived flaws than anyone else is."

How do you keep your inner critic from overreacting to what you see in the mirror? Here's what body image experts say:

1. Stop dissing yourself. "If you're constantly telling yourself that you look fat or you're unattractive in some way, you will feel bad about yourself," says Tantleff-Dunn, coauthor of Exacting Beauty. Next time you look at your reflection, be conscious of your self-criticism. "Then ask yourself, 'Would I say these things to a friend?'" she says. If not, then don't be so hard on yourself either.

2. Don't compare yourself to Kate Moss. A study from the University of Toronto found that when women looked at magazine ads featuring models, their self-esteem dropped like a lead sinker. Remind yourself that fashion models and beauty pageant contestants are unnaturally thin. In fact, when researchers calculated the body mass index of all Miss Americas from 1921 to 2002, as many as 26 percent met the World Health Organization's classification of "undernourished." Not the look you're going for.

3. Focus on how your body feels rather than how it looks. Take a yoga class; ask your partner or a neighbor to walk with you every night; learn salsa dancing. "As you begin to enjoy your body through yoga, walking, running, or whatever gives you enjoyment," says Tantleff-Dunn, "you'll find it harder to stay at war with your physical being." Bonus how-to: You won't be able to protest "I don't have the time" if you make a pie chart of how you spend time each day, then cut a slice (from TV watching, for example) to take a 30-minute walk, says Ann Kearney-Cooke, PhD, director of the Cincinnati Psychotherapy Institute.

4. List all your assets. Alone or with the help of the people who know you best, list 5 to 10 of your good qualities--great sense of humor, smart, a good friend, kind to animals--and repeat them to yourself whenever you think that you're "ugly" or "too fat." "There is more to you than how you look," says Tantleff-Dunn. "Don't overemphasize the importance of your appearance and underestimate the value of all of your assets."

5. Live your life. Have you ever put off something you really wanted to do because you feared how you'd look to other people? Life is too short to postpone a single minute of it. Don't.

H L Favorite Breads, Muffins, etc.

Swtcakes — Thu, 19 Feb 2009 16:51:25 GMT

PUMPKIN BREAD - by Hayburner

I took Mom's old recipe and one that I got off a Land-o-Lakes label (I think) years ago, combined what I liked from each of them, and came up with this.

Sift the following into a large bowl: (I'm lazy and don't sift)

1-1/2 cups sugar (3 cups)

1 tsp. baking soda (2 tsp.)

1/4 tsp. baking powder (1/2 tsp.)

3/4 tsp. salt (1-1/2 tsp.)

3/4 tsp. ground cloves (1-1/2 tsp.)

1/2 tsp. nutmeg (1 tsp.)

3/4 tsp. cinnamon (1-1/2 tsp.)

1-2/3 cups flour (3-1/3 cups)

1/4 cup canola oil (1/2 cup)

4 egg whites or 1/2 cup egg substitute (4 whole eggs)

1 cup canned pumpkin (1 entire can of pumpkin)

3/4 cup water (1-1/2 cups)

Make a well in center of dry ingredients. Stir in liquid ingredients. Bake at 350* for 1 hour (or a little more) in loaf pan.

HB Notes: Generally, when I make this, I make a DOUBLE recipe (the amount in parentheses).

I also do not use a mixer for this. I mix it up by hand. It's very simple to do and I think it comes out better.

When I make a double recipe, I substitute one cup of whole wheat flour for one of the cups of regular flour for a little extra nutrition.

The last time I made this (as a double recipe) I cut down on the oil and did 1/4 cup oil and 1-3/4 cups water. I think it tasted just as good. Very moist.

Also, the last time I made this (double recipe), I cut down on the sugar a bit. I think I put in 2-1/2 cups instead of 3. I could probably have cut out even more. It was still plenty sweet.

H L Topic of Week: Sept. 20-27~What Triggers your Overindulgence?~

Swtcakes — Sun, 20 Sep 2009 12:42:49 GMT

We all know we're supposed to eat healthy portions. So why is it that a rough day at the office or even just the smell of chocolate-chipcookies can cause us to throw our best intentions out the window?

If you overeat, think about what triggered your overindulgence so you can do better next time.

We tapped the nation's leading experts for the unexpected reasons whyso many of us overdo it -- so you can break the cycle and prevent an unwanted pile-on of pounds.

You're not getting enough sleep

Missing out on your zzz's not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead toweight gain. A lack of shut-eye harms your waistline because it affects two important hormones that control appetite and satiety--leptin andghrelin--says Kristen L. Knutson, Ph.D., a research associatespecializing in sleep and health at the University of Chicago'sDepartment of Medicine.

According to a study published in the Annals of Internal Medicine,people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that thebody has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more rest.The result: Sleep-deprived study volunteers reported a 24 percent boost in appetite. Short sleep can also impair glucose metabolism and overtime set the stage for type 2 diabetes, Knutson notes.

How to get control:

When we're exhausted, we hunger for just about everything in sight, especially if it's sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods andstill get the energy kick you need, reach for a combination of complex carbs and protein.

"If you're feeling tired, you want carbs. Butgo for high-fiber carbs for long-lasting energy," says Keri Gans, R.D.,a spokeswoman for the American Dietetic Association (ADA). "Fiber burns slower than simple sugars, and adding in some protein keeps you satisfied longer."

At breakfast, have whole-wheat toast with egg whites or a high-fiber cereal with fruit and a yogurt. And for a food-free way to perk up during the day, take a 10-minute walk outside.You also can prevent uncontrollable cravings in the first place by prioritizing a good night's sleep -- get seven to nine hours a night in a slumber-friendly bedroom (one that's as dark and quiet as possible and reserved for shut-eye and sex only).

A final tip: If you're plagued by sleep problems, ask your doctor for a referral to a sleep specialist.

You're sabotaged by stress

Constant stress causes your body to pump out high doses of hormones,like cortisol, that over time can boost your appetite and lead you to overeat. "Cortisol and insulin shift our preferences toward comfortfoods--high-fat, high-sugar, or high-salt foods," says Elissa Epel,Ph.D., an associate professor at the University of California, SanFrancisco (UCSF), Department of Psychiatry and a leader of the UCSFCenter on Obesity Assessment, Study, and Treatment.

Fat cells also produce cortisol, so if you're overweight and stressed,you're getting a double-whammy in terms of exposure. Overweight women gained weight when faced with common stressors such as job demands,having a tough time paying bills, and family-relationship strains,according to a study published in the American Journal of Epidemiology.

Cortisol, together with insulin, also causes your body to store more visceral fat, which is a risk factor for heart attack and stroke, Epelnotes. What's more, stress makes it harder to stick with a healthy eating plan. "It's a reason why people go off diets," notes MarciGluck, Ph.D., a clinical research psychologist at the Obesity and Diabetes Clinical Research Section of the National Institutes of Healthin Phoenix, Arizona. Folks who normally restrict their eating, tend to overeat in response to stress.

How to get control:

Sure, real-life pressures can put you in nonstop-nibble mode. But working stress-reduction techniques into your busy days can reallyhelp. Yoga, meditation, and deep-breathing exercises are powerful tools that keep tension in check. And spending 20 minutes doing progressive muscle relaxation--alternately tensing and relaxing muscle groups--significantly lessens stress, anxiety, and cortisol, according to a study published in the International Journal of Obesity and Related Metabolic Disorders.

Exercise will also do the trick. "Try dancing to your favorite tunes,running in place, playing a sport, or taking a simple walk," says ElisaZied, R.D., an ADA spokeswoman and author of "Nutrition at YourFingertips." When you're feeling edgy, make a habit of turning to these activities rather than diving into your candy stash. If you're feeling completely overwhelmed by stress, talk to a counselor who specializes in stress management.

You've got fatty foods (literally) on the brain

We're hardwired to hunger for fatty, sugary, salty foods because, back when our ancestors were foraging for every meal, palatable eats meant extra energy and a leg-up on survival, says Dr. David A. Kessler,former commissioner of the Food and Drug Administration (FDA) andauthor of "The End of Overeating: Taking Control of the Insatiable American Appetite."

So it's not just a lack of willpower that'stripping you up, but rather your outdated survival mode. In fact, whenyou eat fat-rich foods, your brain not only gets a signal that your body is satisfied but also forms long-term memories of the experience,according to new research published in the Proceedings of the National Academy of Sciences. What once helped early humans survive is nowgiving us ever-expanding waistlines.

Adding to the challenge tocontrol overeating, the mere sight of food can cue up a craving."[Cravings] are based on past learning and memories as well as the sight or smell of food, time of day, or location," Kessler says."You'll walk down the street and start thinking about chocolate-covered pretzels because you've had them before on the same street."

How to get control:

Avoid eating your favorite treat if you're in a particular mood, ifit's a certain time of day, or if you're in a specific place; this willprevent you from creating a triggering link between those feelings orlocations and that treat, Kessler says. And since the smell and sight of fatty, sugary foods is pure temptation, try to keep yourself from passing the bakery or ice cream shop you can't resist.

Also, pay attention to what you're thinking when temptation strikes. "Once the brain is activated [by a craving], having that inner dialogue of, 'No, I shouldn't have that,' only increases the wanting," Kessler notes.Instead, focus on something you want more than that slice of cheesecake--from being healthier for your kids to feeling less winded when you walk to work--to help override the urge.

If logic is out the window, indulge in healthier versions of your favorites such as low-fat frozen yogurt with almonds when you crave a sundae or a calcium-rich glass of nonfat chocolate milk when you need a chocolate fix.

You Pigged Out -- Now What?

•Forgive yourself. "Having one overindulgent meal should not derail you from your healthful eating habits, while being too negative will make you more likely to throw up your hands in despair and overindulge at the next meal or several meals for days to come," Elisa Zied, R.D.,says.

• Give yourself a do-over. Immediately start with lean protein, veggies, whole grains, and fruit, and drink plenty of water,Zied suggests.

• Learn from it. Think about what triggered your overindulgence--not to punish yourself, but to choose smarter next time. "If you keep a food journal, you might see you ended up pigging out because you waited too long to eat," Keri Gans, R.D., says.

• Add on exercise. To feel in control again, simply tack on a few extra minutes to your regular walk, gym routine, etc. At the same time, "try not to think of exercise as a punishment for overindulging," Zied says.If you do, you'll grow to dread things.

H L Topic of Week Sept 13-19~Rediciously Healthy Foods~

Swtcakes — Sun, 13 Sep 2009 13:18:09 GMT

25 Ridiculously Healthy Foods

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Pile your plate with these nutrition superstars

Eating more nutritiously doesn't have to be complicated. In fact, adding these basic, superstar foods to your diet is one of the simplest ways to get the vitamins and nutrients you need. Each one can claim big bragging rights: They can fend of serious diseases, fortify your immune system, protect and smooth your skin, and help you lose weight.

The following power foods can claim big bragging rights: They can fend off serious diseases like diabetes and cancer and heart problems; fortify your immune system; protect and smooth your skin; and help you lose weight or stay slim.

If you're eating most of them already, good for you! If not, now's the time to load up your shopping cart and supercharge your health!

1. Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy.

People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

2. Greek Yogurt

Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).

3. Fat-Free Milk

Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend.

A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.

4. Salmon

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer.

Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day

5. Lean Beef

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

6. Beans

It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

7. Nuts

In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well.

The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

8. Edamame and Tofu

Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins.

Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

9. Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease–reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes.

To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10. Flaxseed

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer–protective to breast cancer–promoting chemicals in their blood.

Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.

11. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine

12. Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. “Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.

But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo.

13. Broccoli

Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

14. Spinach

We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

15. Tomatoes

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.

16. Sweet Potatoes

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene–rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.

17. Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold.

The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

18. Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster.

Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

19. Figs

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.

20. Blueberries

Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain.

Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day.

21. Asian Pears

One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer.

Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples

One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight.

In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

24. Guava

Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.

25. Dark Chocolate

Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

H L Topic of Week Sept. 6-12 ~ Eat Like Skinny Women~

Swtcakes — Sun, 06 Sep 2009 11:48:40 GMT

8 Secrets of the Naturally Slim

Act like you're a size smaller, and you'll be a size smaller. How thin women thrive in a supersized world

By Megan McMorris , Megan McMorris is a freelance health and fitness writer from Portland, OR.

We all have that one thin friend--one of those skinny women who's never bullied into submission by the bread basket, and when she says "I'll just eat one bite," she does just that. Is she for real?

Turns out, research shows that skinny people simply don't think about food the same way as--well, the rest of us. "Thin people have a relaxed relationship with food," explains David L. Katz, MD, an associate professor adjunct in public health at Yale University. "Those who are overweight , however, tend to be preoccupied by it. They focus on how much or how often they eat, or attach labels like good and bad to certain foods. As a result, mealtime is always on the brain."

Here, weight loss experts explore the mysterious minds of "naturally" slim, and how to eat like skinny women. Learn what they do, what they don't, and how you can act the part.

1. They Choose Satisfied Over Stuffed

On a fullness scale of 1 to 10, skinny women stop eating at a level of 6 or 7, says Jill Fleming, RD, author of Thin People Don't Clean Their Plates. The rest of us may keep going to an 8 or 10. Why? It may be because you mistakenly equate the sensation of fullness with satisfaction and feel deprived if you stop short, says Fleming. Or you may just be used to finishing what's in front of you, regardless of whether you really need it.

Copy Them: To eat like skinny women, about halfway through your next meal, put your fork down and, using the 1 to 10 scale, rate your level of fullness. Do it again when you have about five bites left. The goal is to increase your awareness of how satisfied you feel during a meal. (Bonus: It also slows down your eating, which allows the sensation of fullness to settle in.)

2. They Realize Hunger Isn't An Emergency

Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured--and fast, says Judith S. Beck, PhD, author of the new Beck Diet Solution. "If you fear hunger, you might routinely overeat to avoid it," she says. Thin people tolerate it because they know hunger pangs always come and go, buying them some time.

Copy Them: Pick a busy day to purposely delay lunch by an hour or two. Or try skipping an afternoon snack one day. You'll see that you can still function just fine. Then next time you feel those grumbles, you'll hold off before making a beeline for the fridge.

3. They Don't Use Food To Cure The Blues

It's not that skinny women are immune to emotional eating, says Kara Gallagher, PhD, a weight loss expert based in Louisville. But they tend to recognize when they're doing it and stop.

Copy Them: Add the word 'Halt' to your vocabulary, says Gallagher. More than just a command (as in stop eating that entire sleeve of cookies), it's an acronym that stands for Hungry, Angry, Lonely, or Tired --the four most common triggers for emotional eating.

If you're truly hungry, eat a balanced snack, such as a handful of nuts, to tide you over until your next meal. But if you're angry, lonely, or tired, seek an alternative calorie-free solution to your emotional need. Blow off steam by going for a run or just jumping around--the heartbeat boost will help dissipate your anger. Lonely? Call a friend, e-mail your kid, or walk to the park or mall. Being around others will make you feel more connected to your community (even if you don't bump into anyone you know). If you're tired, for heaven's sake, sleep!

4. They Eat More Fruit

Skinny women, on average, have one more serving of fruit and eat more fiber and less fat per day than overweight people, reports a 2006 study published in the Journal of the American Dietetic Association.

Copy Them: Start tinkering. To eat like akinny women, examine your diet for ways to add whole fruits (not juices) to your meals and snacks. Aim for two or three servings per day. Sprinkle berries in your cereal or on your yogurt. Add sliced pears to your turkey sandwich, or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to motivate you to think fruit first, vending machine never.

5. They're Creatures Of Habit

Any dietitian will tell you that a varied diet is good--but too much variety can backfire, says Katz, author of The Flavor Point Diet. Studies have shown that too many tastes and textures encourage you to overeat, he explains. "Thin people have what I call a food groove--the majority of their meals consist of well-planned staples," says Beck. "There are a few surprises thrown in, but for the most part, their diets are fairly predictable."

Copy Them: Try to eat as consistently as possible with your major meals--have cereal for breakfast, a salad at lunch, and so forth. It's okay to add grilled chicken to the salad one day and tuna the next, but by sticking to a loosely prescribed meal schedule, you limit the opportunities to overindulge

6. They Have A Self-Control Gene

Researchers at Tufts University found that the biggest predictor of weight gain among women in their 50s and 60s was their level of disinhibition, or unrestrained behavior. Women with low disinhibition (in other words, a finely tuned sense of restraint) had the lowest body mass index. High disinhibition (i.e., low restraint) was linked to an adult weight gain of as much as 33 pounds.

Copy Them: Prepare for moments when your disinhibition is likely to be higher--such as when you're in a festive atmosphere with a large group of friends. If you're at a party, tell yourself you'll take one of every fourth passed hors d'oeuvre. If you're out at dinner, order an appetizer portion and share dessert. Or if you're stressed--another low-restraint moment--make sure you have a source of crunchy snacks (like fruit or carrot sticks) at the ready.

7. They're Movers And Shakers

On average, skinny women are on their feet an extra 2 1/2 hours per day--which can help burn off 33 pounds a year, according to a study from the Mayo Clinic in Rochester, MN.

Copy Them: Try a reality check. Studies have shown that people often overestimate how active they really are, says Gallagher. Most people actually spend 16 to 20 hours a day just sitting. Wear a pedometer on an average day, and see how close you get to the recommended 10,000 steps. Your day should combine 30 minutes of structured exercise with a variety of healthy habits, such as taking the stairs instead of the elevator or mopping the floor with extra vigor. To see how many calories your activities burn, see the exercise calculator at www.caloriecontrol.org.

8. They Sleep--Well

Skinny women snooze 2 more hours per week, compared with overweight people, says a study from Eastern Virginia Medical School. Researchers theorize that a lack of shut-eye is linked to lower levels of appetite-suppressing hormones like leptin and higher levels of the appetite-boosting hormone ghrelin.

Copy Them: Break it down: Two extra hours of sleep a week is only 17 more minutes a day--a lot more manageable, even for the most packed of schedules. Start there and slowly work toward 8 hours of snooze time a night--the right amount for most adults.

Quick Tip Eat breakfast! 78% of successful dieters do it every day, according to the National Weight Control Registry, A database of more than 5,000 people who've lost more than 30 pounds and kept the weight off for at least a year

H L Topic of Week Aug. 30-Sept. 5 ~Weight Loss Myths~

Swtcakes — Sun, 30 Aug 2009 12:37:21 GMT

The Truth About Weight Loss Myths

When it comes to losing weight and getting in shape, it seems that everyone has a piece of advice to offer about the best—or quickest—way to do it. These often unsolicited pearls of wisdom may come from well-meaning folks, but they can be wrong—and sometimes even dangerous. Below, I've mapped out the real deal on some common weight loss myths.

Myth: You must cut tons of calories to pass a plateau.
The real deal: If you dip below 1,500 calories per day, you probably won't be providing your body with the energy required to keep your metabolism up. Cutting as little as 100 calories per day from your diet or slightly increasing the intensity of your workouts is often what it takes to get you past a plateau.

Myth: The more crunches you do, the better your abs.
The real deal: Perform a good series of abdominal crunches daily (or close to it), and you'll definitely get strong abs—but it may not be enough to give you those glistening, six-pack abs that you see in magazines. That's because many people have layers of body fat hiding their abdominal muscles. The only way to expose the muscle is to lose fat. Crunches alone won't give you toned abs; you'll also have to lose weight to be able to see the muscles underneath.

Myth: Cardio is the best way to burn calories.
The real deal: You need cardio and strength workouts. Aerobic workouts promote the production of the enzymes that boost oxygen consumption, and therefore, the burning of calories. Weight training helps maintain and build muscle; muscle tissue burns more calories than fat, which means the more muscle you have, the more calories your body will naturally burn. Now there's a formula for success!

Bob Greene's TheBestLife.com

HL 8/23-8/29 - Waking Up Refreshed

Dawn V NC — Sun, 23 Aug 2009 14:59:12 GMT

Wake-Up Call

Rise and shine! Follow these 8 tips to start the day refreshed and ready-to-go

Tap into the Power Hour

What you do in the hour after you get up can help you look and feel your best for the rest of the day.

The right moves and foods will give you the focus, stamina, and positive outlook you need to plow through your busy schedule. Plus, you'll kick-start your metabolism, helping you torch extra calories and melt more fat. Our get-up-and-go routine outlines the latest research-based tips guaranteed to make your morning a true power hour. Here's how to rise and shine

1. Cue Energy with Color

"Seeing a bright, vibrant hue when you open your eyes gets your adrenaline going--and that sudden surge of energy helps clear the cobwebs and kicks you into gear," says Leatrice Eiseman, executive director of the Pantone Color Institute. Put a red, orange, yellow, or fuchsia throw pillow, blanket, or piece of art in the area you first see in the morning, or slip on a robe in one of these shades. You can even make breakfast visually stimulating (and get a nutritional boost) by pouring yourself a glass of antioxidant rich pomegranate or cranberry juice with a sweet slice of orange.

2. Wake Up and See the Roses

Seeing a bouquet of blooms when they first woke up gave women in a new study a mood lift and energy boost that lasted all day, reports Nancy Etcoff, PhD, a faculty member at Harvard Medical School and the Harvard University Mind/Brain/Behavior Initiative.

3. Stop Hitting the Snooze Button

There's truth in the adage "You snooze, you lose." When you hit snooze, your brain knows it will go off again in a few minutes--so you won't go into the deeper, more restful stages of slumber. That means you'll be more tired than if you'd gotten up when it first sounded. A better strategy: "Set your alarm for when you really need to get up," says Jodi Mindell, PhD, associate director of the Sleep Disorders Center at the Children's Hospital of Philadelphia. "That extra, uninterrupted sleep makes you feel more rested and refreshed when you get out of bed."

4. Picture the Day Ahead

Once you're awake, close your eyes and picture yourself alert and energetic. "Imagining an activity fires up the same parts of your brain that are used when you actually experience it," says Dana Lightman, PhD, a behavioral psychologist in Abington, PA. "Thinking positively about the day ahead energizes you."

5. Drink Instant Energy

Drinking a big glass of water as soon as you get up is a good way to replenish the fluid your body loses overnight, and it provides instant energy. "Everything that happens in your body requires water," says Holly Andersen, MD, an assistant professor of medicine at Weill Cornell Medical Center. "Without enough of it, your systems have to work harder in every respect--which can cause fatigue." Indeed, even a 2% drop in water stores can tire you physically and mentally. Starting to sip early also gives you a head start on the 11 cups of water the Institute of Medicine now recommends women consume throughout the day to stay hydrated.

6. Let the Sunshine In

A splash of sunlight makes you feel more awake, so read the paper by a sunny window or step outside for a few minutes while having your coffee. "Daylight signals your biological clock to stop the secretion of melatonin, a hormone that makes you sleepy, and promotes wakefulness," says James B. Maas, PhD, a professor and past chairman of the department of psychology at Cornell University. It also increases the brain's level of serotonin, a chemical that boosts mood. If it's still dark when you get up, consider purchasing a dawn stimulator (from $80; Light Therapy Products), a device that gradually brightens a light source at a preprogrammed time. Set it to create a dawn that breaks a half hour before your usual wake up time and grows to maximum brightness when your alarm goes off--even when your eyes are closed, the light that passes through your lids signals your internal clock to trigger waking neurons in your brain.

7. Give Yourself a Face Rub

"Massaging your face boosts circulation, making it a surefire way to wake up," says Maggy Dunphy, general manager of the Aria Spa and Club in Vail, CO. Starting at your forehead and working down to your chin, lightly flutter tap or drum your fingertips, varying the velocity, intensity, and location until you've touched your entire face. Bonus: These moves give you a quick healthy glow.

8. Have a Romp in the Hay

Physical activity is one of the best ways to shake off grogginess--and having sex boosts your body's levels of chemicals associated with stamina (testosterone), energy (dopamine), and calmness (oxytocin), says Helen E. Fisher, PhD, a research professor in the department of anthropology at Rutgers University. What a great way to start the day!

from Prevention.com

H L Topic of Week August 16-22~ Fat Burning Tips~

Swtcakes — Sun, 16 Aug 2009 18:16:45 GMT

Ready to get slimmer and feel younger?

We've identified our favorite healthy foods that not only help you lose weight--they also contain the nutrients you need to fend off age-related ills.

Add these foods to your daily diet and you can shed about 10 pounds over the course of a year.

Nature's Thirst Quencher

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t.

Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.

Plus, the phosphoric acid in soda may contribute to bone loss--and osteoporosis--by changing the acid balance in your blood.

High-Fiber Granola Bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods.

Try a granola bar with at least 4 g of fiber, like Kashi®, instead of the typical bar that contains just a single gram.

Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.

Ground Flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge.

Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens.

Ground flaxseed is easier to digest. Sprinkle it over cereals, soups, or salads, or add it to smoothies.

Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.

In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat.

Hot Sauce

Forget bland condiments: if you want to burn fat, spice things up.

In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin--the hormone that triggers body fat storage--were lowered by as much as 32%.

One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.

Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else.

You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.

Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older.

In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo.

Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job.

Source: Prevention.com

Eat Foods High in Fiber

Celery and cabbage have long been touted as "calorieburning" foods, simply because the energy used to digest thesefoods is greater than the energy, or calories, ingested by eatingthe foods. An added benefit of these foods is that they are fibrous and filling, which means you will feel satisfied faster and on manyfewer calories that other food choices. Keep in mind, however, that you don't want your caloric intake to be too low to cause adrop in metabolism. When your metabolism drops, you will retain more weight as the body responds to what it thinks is a period of malnutrition.

Vitamin C is also believed to be a calorie burner and a weightloss booster. Foods that are high in Vitamin C and also high infiber and low in calories include oranges, tangerines (fresh, notcanned), grapefruit (which are 90 percent water!), limes andlemons.

Eat Low-Fat Dairy Products

Recent studies have been pointing to the fact that dieters who eat at least two to three servings of low-fat dairy products a day,like cottage cheese and yogurt, lose weight faster, keep it off longer, and lose more weight in the belly area than dieters whodon't include dairy products in their diets.

Easy lunch additions include single-serving sizes of low-fat stringcheese, individually wrapped low-fat cheese wedges, milk cartons(not just for elementary school cafeterias anymore) and evenfat-free sour cream in place of other condiments.

Choose Foods Rich in B12

Eggs, milk, low-fat cheese and cereals that have beenvitamin-enriched are all good sources of vitamin B12. Some sourcesstate that B12 increases the body's fat-burning ability. Everygram of fat equals 9 calories, so when you burn fat, you burncalories, too. Vitamin B12 is also known to fight fatigue and speedup the metabolism, which are benefits that can give a boost to anydieter.

About this Author

Jennifer Nichol has been a contributing editor of food and winefor Inside Roseville Magazine and was editor of Piper Jaffray'seFinance Weekly. A fresh food and healthy living advocate, Nicholis currently writing a book about raw living and the art of meditative exercise.

H L Topic of Week August 9-15 ~The Importance of Fiber~

Swtcakes — Sun, 09 Aug 2009 17:19:40 GMT

Fiber: Its Importance In Your Diet

What Is Fiber?

Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbohydrates constitute the main source of energy for all body functions.

Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber - or where to get it.

Fiber is important because it has an influence on the digestion process from start to finish:

Because it demands that food be more thoroughly chewed, fiber slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating.
Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer.
Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
Fiber is broken down in the colon (the main part of the large intestine) by bacteria (a process called fermentation), and the simple organic acids produced by this breakdown helps to nourish the lining of the colon.
These acids also provide fuel for the rest of the body, especially the liver, and may have an important role in metabolism.

Substantial amounts of fiber can be found in foods such as:

All-natural cereals
Whole-grain breads
Beans
Fruits
Vegetables
Nuts

Nice To Know:

Only plants produce fiber. No matter how chewy or "tough" animal products may be, they do not contain fiber - not even bones or eggshells.

There are two main types of fiber, and they have different effects on the body:

Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. It has a good laxative action.
Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. It has a beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels.

What Are The Best Sources Of Fiber?

The following foods are good sources of fiber:

Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
Nuts and seeds
Legumes (such as dried peas, beans, lentils)
Fruits
Vegetables
A dietary supplement of fiber products such as Citrucel or Metamucil, which are mixed with water and provide about 4 to 6 grams of fiber in each 8-ounce glass

When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.

Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.

Nice To Know:

The understanding that fiber is good for you is relatively new. Until the 1970s, fiber was regarded, at best, as a nonentity - and at worst, as a hindrance to good nutrition. This attitude stemmed from years of food shortages and widespread undernutrition, when the aim was "getting the most out of food."

Today, obesity is the most common form of malnutrition and is a factor in the two major causes of death - heart disease and cancers. So any food that helps people limit calories is desirable.

It was a naval doctor, T.L. Cleave (1906-83) who sparked the great re-think about fiber. He argued that refined or fiber-depleted carbohydrates are harmful in many ways. He was supported by a surgeon from East Africa, Denis Burkitt, who presented evidence that Western diseases are rare in Africa and other third-world countries where fiber intake is high.

A good diet should contain approximately 25 to 30 grams of fiber a day. The average American eats less than half of that.

Getting more fiber in your diet doesn't have to mean a drastic change. In fact, it's best to start slowly, in order to avoid constipation from getting too much fiber all at once. Many fiber-depleted foods in the diet can be replaced by high-fiber alternatives.

Fruits and vegetables that are high in fiber include:

Apples
Beans
Berries
Broccoli
Brussels sprouts
Carrots
Cauliflower
Figs
Oranges
Pears
Peas
Prunes

Here are other good sources of fiber:

Bran muffins
Brown rice
Multi-grain cereals
Oatmeal
Popcorn
Whole-wheat bread

Facts about fiber

Fiber keeps stool soft and keeps the contents of the intestines moving.
Americans consume only about 10% of the fiber that they did 100 years ago.
A good diet should contain approximately 25 to 30 grams of fiber a day. The average American eats less than half of that.
The change in the way wheat was processed into flour at the turn of the century-from a crushing to a finer rolling process - accounts substantially for the depletion in dietary fiber.
Bran has the highest fiber content - about 25% to 45%.

Studies have shown that a high-fiber diet has widespread health benefits. And unlike many other treatments, fiber in the diet has no danger of adverse reactions, toxicity, or dangerous side effects.

Once upon a time, fiber came only in foods such as fruits, vegetables, beans and oat bran---- naturally. But these days, yogurts, cookies and even some ice creams promise plenty of the stuff that keeps you regular in every bite. That might seem like great news, especially when you consider that the average American gets no more than 15 of the up to 35 grams of fiber needed daily to lower the risk of diabetes and heart disease.

Before you trade that bran muffin for a bowl of butter pecan, keep in mind that not all fiber is created equal. Insoluble fiber (found mainly in fruits, veggies and whole grains keeps constipation at bay, while soluble fiber (found in oats and beans) lowers cholesterol and helps regulate blood sugar. Then there are isolated fibers---such as maltodextrin, polydextrose and inulin---that food manufacturers pump into cookies, ice cream and other treats. Although those fibers won't hurt you, they don't have the consistency of the fiber you get from a bowl of oatmeal or baked beans and they haven't been proven to offer the same benefits. If you're tempted by that pint of high-fiber ice cream with maltodextrin, there's no need to put it back--just be sure you're eating enough of the real stuff to reach you daily quota.

Best bets at the grocery store. Fruits, vegetables, Kashi Golean cereal, Wheat Thins crackers with 100%whole grain, Quaker steel-cut oats.

Sources: EhealthMD and "All You"(magazine)

H L Topic of Week Aug. 2- 8 ~Reverse Your Health Sins~

Swtcakes — Sun, 02 Aug 2009 17:24:11 GMT

How Bad Are Your Health Vices?

Can you ever reverse the damage of a past smoking habit or the savage tans you sported into your 30s? Here, what's forgivable, what's regrettable, and how to get healthier

Reverse Your Health Sins

If you feel guilty about certain less-than-healthy habits—either from your past or present—you're in good company.

Thanks to lower levels of a brain enzyme called COMT, womankind is hardwired to worry, suggests research by the National Institute on Alcohol Abuse and Alcoholism. (Men tend to feel less anxious about life in general—but you knew that.) Not surprisingly, one big worry that health-conscious women have is how past behaviors—like the occasional pot smoking in the dorm room or popping OTC diet pills—will affect their well-being later in life. Read on to learn the real risks of various health lapses and find out which are forgivable, which are forgettable, and which are—yikes—truly regrettable. And don't worry...we'll tell you what you need to do now to fix those nagging health faux pas from your past.

Cigarettes: Regrettable

Lung cancer is the leading cause of cancer death in women. It turns out that the 4,000 chemicals in tobacco appear to be even more lethal when ingested by women than by men.

But the news is not all bad. Ex-smokers can be reassured that after passing a decade puff free, their risk of lung cancer is about the same as that of someone who never smoked. Unfortunately, lung damage from emphysema or bronchitis can't be reversed, but your cardiovascular system can bounce back. "Within 24 hours of stopping smoking, there is improvement in the function of the blood vessels. After 1 year, there's a 50% reduction in the risk of having a heart attack," says Sharonne Hayes, MD, director of the Women's Heart Clinic at the Mayo Clinic in Rochester, MN. And within 15 years, your risk of heart disease is similar to that of a lifelong nonsmoker. Thirty minutes of exercise a day will speed the return to normal heart function.

Preventing the long-term risk of cancer is a murkier proposition, but you can take steps to protect your health. Although everyone should eat at least 5 to 7 servings of fruits and vegetables a day, ex-smokers should consider making one or two of those servings strawberries or black or red raspberries, which may prevent the onset of esophageal cancer, according to research at Ohio State University. Getting one to two times the daily value of folate (found in whole grains and greens) and B12 (in meat and dairy products) can reduce cell damage that may lead to cancer.

Finally, anyone who has smoked the equivalent of a pack a day for 10 years or longer should get a low-dose, 25-second CT-scan screening test for lung cancer, which allows doctors to detect tumors earlier than before. The test is boosting patients' odds of recovery, says Claudia Henschke, MD, PhD, a professor of radiology at Weill Medical College of Cornell University.

Pot: Regrettable

Sorry, Cheech, but scientists have determined that this habit is as unwholesome as tobacco.

"We used to think that marijuana was safe, but it contains many of the same cancer-producing chemicals as cigarette smoke and has the same health-harming effects," says Diane Stover, MD, chief of pulmonary service at Memorial Sloan-Kettering Cancer Center in New York City. Ex-tokers would be wise to follow the same advice given above for ex-smokers.

Too Much Coffee: Forgettable

Don't worry too much if you can't stop jonesing for java.

"There's no proven link between caffeine and heart disease or cancer as long as you stay under six cups of coffee per day," says C. Noel Bairey Merz, MD, director of the preventive and rehabilitative cardiac center at Cedars-Sinai Medical Center in Los Angeles. Even better, long-term coffee consumption may reduce your risk of type 2 diabetes. And an alkaloid in coffee may prevent cavities. However, more than 300 mg of caffeine a day combined with insufficient calcium could contribute to bone loss, so coffee, tea, and cola drinkers should compensate with a calcium supplement. The final word on caffeine from one bone-health and nutrition expert: "Stick to two cups a day, and add milk for the calcium," advises Jasminka Ilich-Ernst, PhD, an associate professor of nutrition at Florida State University.

Sunburns: Regrettable

Although dermatologists know that ultraviolet (UV) radiation alters DNA, which can eventually cause cancer, they don't know how much UV exposure it takes to cause DNA damage.

They also can't say for sure who will get cancer, or how soon after a blistering burn cancer could develop. All the more reason for former sun worshippers to follow this four-point plan: 1) See a dermatologist every year for a skin cancer screening. 2) Wear SPF 15 sunscreen every day; use 30-plus when spending time outside. 3) Avoid being outdoors between 10 AM and 4 PM. 4) Try to cover yourself with a long-sleeved shirt, pants, and a broad-rimmed hat if you must be in the sun.

Loud Concerts: Regrettable

If you spent college weekends swaying to live Grateful Dead jams, don't blame your ringing ears and hearing loss on age.

One-third of the 28 million Americans with hearing loss can attribute the problem to noise exposure, according to the National Institute on Deafness and Other Communication Disorders. Loud sounds destroy the ear's sensory nerve cells, sometimes so gradually that you don't even notice it. Although you can't repair this damage, you can preserve what you have left. The golden rule: "If you're in a noisy room where you have to raise your voice to be heard by someone 3 feet away, then it's too loud," says Greg Flamme, PhD, an assistant professor in the department of speech pathology and audiology at Western Michigan University. Also, play your iPod on the lowest volume that's audible to protect against further damage. And if you return to the concert arena or climb onto the back of a roaring motorcycle, please do so sporting protective earmuffs or musicians' earplugs.

Fast Food: Forgivable

Studies show that just hours after you've eaten a typical fast-food lunch, fat globules start to obstruct your blood vessels. Continued consumption of these unhealthy meals can trigger heart problems, obesity, and diabetes.

That's not to say that if you enjoyed regular drive-thru meals when your kids were young, you should check in to the hospital now. Unlike the fallout from smoking, much of the damage from a poor diet can be undone. "A general rule: As long as it took for you to get to an unhealthy state, that's about how long it takes to become disease free," says Merz. If you're specifically worried about heart disease and stroke, you can do a lot. For one thing, research suggests that taking 1,200 IU of vitamin E and 500 mg of vitamin C before an unhealthy meal can help your heart by alleviating fat-induced inflammation. Over the long run, following either a low-fat vegetarian regimen or a Mediterranean diet that's rich in healthy fats, whole grains, and vegetables has been shown to reverse heart disease risk. Getting 30 minutes of aerobic exercise at least three times a week works, too.

Another warning to heed: "Women who eat a fast-food diet tend to miss out on calcium, which helps build healthy bones, because they don't drink milk," says Judith S. Stern, ScD, RD, a professor of nutrition and internal medicine at the University of California, Davis. And if you skipped this crucial nutrient when your bones were still developing, that could take a toll later in life. Premenopausal women should be vigilant about getting 1,000 mg of calcium per day; older women need 1,200 mg. Weight-bearing exercise, such as walking, hiking, or lifting weights, also boosts bone density and is a must for former junk-food junkies.

Alcohol: Forgivable

First, be honest about your drinking days: Did you occasionally overdo it on weekends? Or were you a problem drinker who downed up to four drinks a night, several times a week, for an extended period?

The former is repairable, says Robert M. Swift, MD, a professor of psychiatry and human behavior at Brown University, because the major organs affected by alcohol—the brain, liver, and pancreas—are fairly resilient. Moderate amounts, about one drink a day for women, may even prevent heart disease and certain cancers and could make you live longer. However, if you put yourself in the latter category, ask your primary care doctor for an ALT (alanine transaminase/aminotransferase) test, which detects liver damage. And make sure you watch your waistline. Scientific research has found that more than four drinks a day predisposes you to belly fat, which can increase your risk of heart disease; the same amount of alcohol can put you at risk of stroke.

Also, be sure to get an annual mammogram. In a study by researchers at the Fred Hutchinson Cancer Research Center in Seattle, older women who had consumed two or more drinks a day for 20 years—and were still drinking—had 3 times the risk of getting hormonally sensitive breast cancer than did abstainers. Finally, drinkers should know that one study found that just two drinks a week can raise the risk of certain types of cataracts by 13%, so visit an ophthalmologist every year.

Yo-Yo Dieting: Forgivable

This is generally defined as gaining and losing 10 pounds at least five times in your life.

Though there's no definite evidence that this is harmful, "some studies have suggested it may be," says Hayes. One University of Michigan study found that people with a history of yo-yo dieting had reduced blood flow to the heart; another study suggested it may also lead to decreased bone mass. The potential upshot: heart and bone problems after menopause.

However, experts aren't sure whether the yo-yoing itself is the culprit or whether extreme diets lead to nutritional deficiencies that can affect long-term health. To break the cycle, set your sights on a realistic goal and try to maintain that weight. If you must diet, "aim to lose only a pound or two a month and try not to gain 10 pounds over the winter," says Hayes. Get yearly cholesterol and blood pressure checks to detect early signs of heart disease.

Fasting: Forgettable

If you've ever been suckered into a weekend detox fast at one of those high-priced spas where supermodels go to slim down for Fashion Week, relax.

The effects of fasting once or twice a year won't make you ill—and you won't lose bone mass the way you might with yo-yo dieting. On the downside, despite the claims, doctors say that fasting won't rid your body of toxins or result in lasting weight loss.

OTC Diet Pills: Forgivable

The FDA continues to recall various OTC diet pills because of health and safety concerns.

Most recently, it pulled the plug on Hydroxycut because of liver injuries (complaints ranged from jaundice and elevated liver enzymes, an indicator of potential liver injury, to liver damage requiring liver transplant). Others may contain untested active pharmaceutical ingredients, including antiseizure meds and diuretics. Yet another substance found in some products (sibutramine) can cause high blood pressure, seizures, tachycardia (rapid heartbeat), palpitations, heart attack, or stroke, or interact with other medications that patients may be taking. A few years ago, the FDA banned ephedra after 16,000 reports of adverse events revealed two deaths, four heart attacks, nine strokes, and one seizure.

If you're concerned about whether you will experience longer-lasting effects from these drugs, ask your doctor. In many cases, the chemicals leave your system quickly so there's less of a long-term damage risk. For example: "Ephedra, like most stimulants, is out of your system after 12 hours," says Shari Midoneck, MD, an internist at Weill Medical College of Cornell University.

Source: Prevention

H L Topic of Week July 26- August 1 : Stay Satisfied with these foods! ~

Swtcakes — Sun, 26 Jul 2009 12:29:42 GMT

Binge-proof your diet: 6 Foods that keep you full and satisfied

The big, fat (pun intended) irony about trying to drop pounds is that cutting calories has a pesky habit of making you eat more, and more of the wrong types of foods. Think about the last time you nibbled a plain green salad for lunch. How did you feel by 6 pm? Ready to eat an entire anything and then have seconds? Hunger is a real, physical need you can’t overcome with willpower alone. So eat already—and stock up on these foods, which will keep you satiated for hours: Fill up with fiber!

Eggs: They’re a great source of hunger-quelling protein (about 6 g per egg), plus a recent study found that women following a low-fat diet who ate 2 eggs for breakfast at least 5 days a week lost 65% more weight and averaged an 83% greater reduction in waist circumference. Not a fan? Low-fat yogurt is a great source of (breakfast-happy) protein.

Almonds: These tasty nuts contain the healthy monounsaturated fatty acids, good-for-you fats that keep your appetite sated for hours. Studies back this up—one found that after 6 months, dieters whose eating plan included almonds lost 63% more weight, lost 50% more body fat, and shrunk their waistlines 55% more than those on a high-carb diet. They’re not exactly calorie free, so watch portions (1 ounce—or 28 nuts—is about 170 calories).

Avocados: How do I love these? In many many ways, but a few slices with a little lime juice is rich, satisfying, and loaded with so many important nutrients, including those healthy monounsaturated fats, plus vitamins and minerals like potassium and folate. No, they’re not calorie free, but a few slices have between 50 and 75 calories and will make any salad or sandwich SO much more satisfying (you can even throw avocado in a smoothie, which is common in Thai food).

Try these other foods that target fat.

Apples: I’m going to resist the urge to write anything about absentee doctors and regular apple consumption, but needless to say, eating one or two of these crunchy, portable fruits really can benefit your waistline: One study found that subjects who ate one apple before every meal lost 40% more weight than those who didn’t. Plus, they’re low in calories—about 65 for one that’s medium-size.

Oatmeal: This is the food weight loss dreams are made of. It contains high amounts of soluble fiber, which slows digestion and keeps you full for hours, and one study found that subjects who ate oatmeal for breakfast every day and also walked an average of 15 to 30 minutes daily lost about 10 pounds in 12 weeks.

Peanut butter: Despite the name, peanuts are actually a legume, not a nut, but they’re still high in those craving-quashing monounsaturated fats, and research has found that dieters who snack on peanuts or peanut butter lose more weight than those who don’t. My advice is to stick with the natural kind because it’s lower in added sugars—and spread some on those apple slices next time you get the 4 pm munchies.

Healthy Living Group

H L Topic of Week Nov. 15-21~ Let's Snack Healthy~[:D]

H L Favorite Main Dish Recipes- Add you own! :)

H L Topic of Week Nov. 8-14 ~ Weight Loss for Healthy Eaters ~

H L Favorite Cookies & other Sweet Treats (Add Your Own)

H L Topic of Week Nov. 1-7 ~ Foods That Boost Brainpower!~

HL Favorite Casseroles Recipe Thread

H L Favorite Thanksgiving Recipes~~Add your own! :)

H L Topic of Week Oct. 25-31: Top Tips for the Home Cook!

To raise your metabolism eat these

HL Topic of Week Oct. 18-24~Zap Stress Before it Strikes!~

7 Ways to Zap Stress Before it Strikes

Certain everyday situations have huge potential for causing stress. But by being organized and easing up on self-imposed time pressures, you can dodge these situations and skip the stress.

HL Favorite Dessert Recipes :)

HL Topic of the week Oct. 11-17 Your Body's Hidden Talents

Tap Your Body's Hidden Talents There are stupid human tricks, and then there are these five awesome physiological feats

Healthy Living Favorite Soup Recipes!

HL Topic of Week Oct 3-10 "How to dine out without hurting your heart"

H L Topic of Week Sept. 27'th - Oct. 3'rd ~How is your Body Image?~

H L Favorite Breads, Muffins, etc.

H L Topic of Week: Sept. 20-27~What Triggers your Overindulgence?~

H L Topic of Week Sept 13-19~Rediciously Healthy Foods~

25 Ridiculously Healthy Foods

Pile your plate with these nutrition superstars

H L Topic of Week Sept. 6-12 ~ Eat Like Skinny Women~

H L Topic of Week Aug. 30-Sept. 5 ~Weight Loss Myths~

HL 8/23-8/29 - Waking Up Refreshed

Rise and shine! Follow these 8 tips to start the day refreshed and ready-to-go

Tap into the Power Hour

1. Cue Energy with Color

2. Wake Up and See the Roses

Seeing a bouquet of blooms when they first woke up gave women in a new study a mood lift and energy boost that lasted all day, reports Nancy Etcoff, PhD, a faculty member at Harvard Medical School and the Harvard University Mind/Brain/Behavior Initiative.

3. Stop Hitting the Snooze Button

4. Picture the Day Ahead

5. Drink Instant Energy

6. Let the Sunshine In

7. Give Yourself a Face Rub

8. Have a Romp in the Hay

H L Topic of Week August 16-22~ Fat Burning Tips~

Eat Foods High in Fiber

Eat Low-Fat Dairy Products

Choose Foods Rich in B12

H L Topic of Week August 9-15 ~The Importance of Fiber~

H L Topic of Week Aug. 2- 8 ~Reverse Your Health Sins~

How Bad Are Your Health Vices?

Can you ever reverse the damage of a past smoking habit or the savage tans you sported into your 30s? Here, what's forgivable, what's regrettable, and how to get healthier

Reverse Your Health Sins

Cigarettes: Regrettable

Pot: Regrettable

Too Much Coffee: Forgettable

Sunburns: Regrettable

Loud Concerts: Regrettable

Fast Food: Forgivable

Alcohol: Forgivable

Yo-Yo Dieting: Forgivable

Fasting: Forgettable

The effects of fasting once or twice a year won't make you ill—and you won't lose bone mass the way you might with yo-yo dieting. On the downside, despite the claims, doctors say that fasting won't rid your body of toxins or result in lasting weight loss.

OTC Diet Pills: Forgivable

H L Topic of Week July 26- August 1 : Stay Satisfied with these foods! ~

Tap Your Body's Hidden Talents
There are stupid human tricks, and then there are these five awesome physiological feats