French Women tend to be Slender...How about Us!

 French women suffer a relatively low incidence of coronary heart disease, despite having a diet relatively rich in saturated fats. French drink lots of wine, eat baguettes, croissants, butter, cream, fatty liver pate, pastry and cheese, and yet they maintain a relatively low rate of heart disease and obesity as compared with other Western countries.

So are you wondering how the French eat everything and still manage to stay so skinny? Well, the French women's diet is not entirely a mystery. Two important points which may help you:


1. Notice your food. Be conscious about what you are eating. Choose foods that are high in nutrient content, and avoid those that may be harmful to our health. Natural is always best, with less preservatives and artificial 'stuff'. The important constituent of the French paradox seems to be the diet rich in fruits and fresh vegetables with much fiber and vitamins.

2. Second is to eat slowly. When you eat fast, the tendency is that you will eat more because you are not able to notice that you are already full. Remember to chew your food well and savor every bite. When you slow down with smaller bites, you taste your food more and are satisfied with less.

Is it True The More You Sleep, The Longer You Live?

“Sleep is the most undervalued contributor to optimal health and performance,” says Dr. Keith Humphreys, professor of psychiatry at Stanford University. Dr. Humphreys does research in addiction treatment, and national mental health and drug policy. He has written for the New York Times and other publications.
Many people have no idea that getting enough sleep is essential for helping them stick to a diet, making their workouts more productive, or boosting their immune system in general.
When it comes to dieting, leptin and ghrelin are the two hormones that regulate appetite, and are adversely affected by sleep deprivation. Ghrelin, which is produced in the stomach, signals to the brain when it’s time to eat. Leptin, on the other hand, is secreted by fat tissue and has the reverse effect, signaling when you are full.
Chronic lack of sleep increases ghrelin, making you feel hungry when you don’t really need to eat, and decreases leptin, urging you to keep eating although you’ve already gotten all the calories you need.
The deep sleep state is also the time during which your body repairs itself, including your sore biceps, which benefits your workout routine.
Making a habit of sleep deprivation comes with a heavy price tag. A nine-year study of nearly 7,000 Alameda County residents, found that those who routinely slept six or fewer hours a night had a 70 percent higher risk of dying (in the same age groups) than did those who slept seven or eight hours per night.
San Francisco Gate September 2, 2007

Healthified Pumpkin Pie from The Titanium Chef

Thanksgiving is next week, can you believe it?!  I don't know where this year has gone or even this month for that matter.  I know many of you love pumpkin pie but lets be honest, it may have squash in it but it is not good for you!  This year try out this healthified version.  It has 53% less fat; 80% less saturated fat; and 24% fewer calories than its original.  The secret is in the crust!  So don't cheat and use a pre-made one, this one is simple and healthier.  And the best part is that your guests will have no idea it is healthier, it tastes that good!  Make this pie this week and freeze it until Thanksgiving or whip it up the night before and have one less thing to do that day. 

Healthified Pumpkin Pie

Prep time: 25 minutes
Start to finish: 2 hours 25 minutes
Makes 8 servings

Crust:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T skim milk

Filling:
3 egg whites
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 tsp vanilla

Heat oven to 425.  In medium bowl mix flour, sugar, salt and oil with fork until well mixed.  Stir in milk, 1 T at a time till all flour is moistened and crust almost leaves sides of bowl.  Shape dough into a ball using your hands.  Press dough into bottom and up the sides of a 9 inch pie pan. 

In medium bowl beat egg whites slightly with whisk or beater.  Beat in remaining filling ingredients.  Pour filling into pie plate, carefully place in oven and cook for 15 minutes. 

Reduce temp to 350.  Cover edges of crust with foil to prevent excess browning.  Bake about 45 minutes longer or until knife inserted into center comes out clean.  Cool on cooling rack at least 1 hour before serving.  After cooling, pie can remain at room temperature an additional 5 hours but then should be refrigerated. 

1 serving has 250 calories and 7g fat.

How Much Should I Eat?

You should plan out your meals with emphasis on what you will be doing in the next 3 hrs before each meal. You should be eating 5 meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. So the plan is to consume the most calories when the demand is the highest. From MoveItOrLoseIt.blogspot.com

The Holidays are Coming! Prepare Yourself...

Your healthy weight is well worth the effort. It reduces your risk of serious health conditions such as high blood pressure, heart disease, stroke and diabetes. To maintain a healthy weight:

1. Embrace healthy eating by choosing a variety of nutrient-rich foods, including fruits, vegetables and whole grains and small amounts of energy-dense foods like olive oil, nuts and dried fruits.

2. Exercise. Aim for 30 to 60 minutes of moderately intense activity daily.

3. Set action goals focused on specific healthy activities such as improving muscle tone through strength training or starting a daily food and activity diary. from Mayo Clinic.com

25 Ways To Think Thin: #25

Take a walk or do some kind of exercise instead of eating.  Exercise has the added advantage of burning calories and decreasing insulin dosage.  It also makes you feel good about yourself; overeating never does.

25 Ways To Think Thin: #24

Make a list of the reasons why you want to lose weight before you begin your diet.  While you're dieting, you can read your reasons to help you maintain your willpower.

25 Ways To Think Thin: #23

Never go to the supermarket when you're hungry.  You just may be tempted to buy a lot of food you will regret having bought when you get home.