The Connection Between Mood and Food
Major life events such as unemployment, health problems and divorce and daily life hassles such as a stressful work commute, bad weather and changes in your normal routine can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?
Some foods have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body released trace amounts of mood and satisfaction elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.
Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food,. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating. excerpt from MayoClinic.com
9.22.2009
Weight-Loss Help: How to Stop Emotional Eating Part 1
Emotional Eating Can Sabotage Your Weight-loss Efforts.
Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort--consciously or unconsciously--when they're facing a difficult problem or looking to keep themselves occupied.
But emotional eating ---eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness--can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie sweet, salty and fatty foods.
The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals. excerpt from MayoClinic.com
Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort--consciously or unconsciously--when they're facing a difficult problem or looking to keep themselves occupied.
But emotional eating ---eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness--can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie sweet, salty and fatty foods.
The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals. excerpt from MayoClinic.com
9.10.2009
9.01.2009
Feel Fuller on Fewer Calories #3
Make It Work For You
Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: a piece of chocolate cake or a small scoop of ice cream, for example. When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert without guilt.
Here are ideas to make this eating plan work for you:
Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: a piece of chocolate cake or a small scoop of ice cream, for example. When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert without guilt.
Here are ideas to make this eating plan work for you:
- Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.
- Experiment with new foods and combinations. try mango or peach slices on whole-wheat toast with a little peanut better and honey. Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan.
- Start with soup or salad. Begin lunch or dinner with a broth-based vegetable-filled soup or a large salad with a small amount of low-fat or fat-free dressing. These foods take longer to eat and curb your hunger. Next, serving whole grains, an extra portion or two of vegetables and a small serving of lean protein for your main course.
By eating larger portions of foods less packed with calories, you squelch those hunger pangs, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall.
8.31.2009
Feel Fuller on Fewer Calories #2
Your Best Food Choices
Changing lifestyle habits is never easy, and creating an eating plan using this concept is no exception. The first step is knowing which foods are best.
Changing lifestyle habits is never easy, and creating an eating plan using this concept is no exception. The first step is knowing which foods are best.
- Vegetables. Most vegetables--salad greens, asparagus, green beans, broccoli and zucchini, for example--are low in calories but high in volume.
- Fruits. Practically all types of fruit fit into a healthy diet. But some fruits are better than others. Whole fresh, frozen and canned fruits without added sugar are better options than fruit juices and dried fruits which are concentrated sources of natural sugar and therefore have a higher calorie content.
- Carbohydrates. Most carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. The best type is whole grains because they're higher in fiber and other important nutrients. Examples include whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal.
- Protein and dairy. These include food from both plant and animal sources. The best choices are foods that are high in protein but low in fat and calories, such as legumes (beans, peas and lentil, which are also good sources of fiber, fish, skinned white-meat poultry, fat-free dairy products and egg whites.
Eat sweets. and high-fat foods in moderation since many of these foods are high in calories but low in volume.
8.19.2009
Feel Fuller on Fewer Calories
Choosing foods that are less calorie concentrated--means you get a larger portion size with fewer calories--can help you lose weight and control your hunger.
Feel full on fewer calories sounds like a diet gimmick. In reality, the concept of energy density can indeed help you feel satisfied with fewer calories. By consuming fewer calories, you can lose weight over time and keep it off long term.
Energy Density: Volume versus calories.
All foods have a certain number of calories within a given amount (volume). Some foods, such as desserts, candies and processed foods, are high in energy density. This means that a small volume of food has a large number of calories.
Alternatively, some foods--such as vegetables and fruits--have low energy density. These foods provide a larger portion size with a fewer number of calories.
Two factors play an important role in what makes food less calorie packed and more filling:
Feel full on fewer calories sounds like a diet gimmick. In reality, the concept of energy density can indeed help you feel satisfied with fewer calories. By consuming fewer calories, you can lose weight over time and keep it off long term.
Energy Density: Volume versus calories.
All foods have a certain number of calories within a given amount (volume). Some foods, such as desserts, candies and processed foods, are high in energy density. This means that a small volume of food has a large number of calories.
Alternatively, some foods--such as vegetables and fruits--have low energy density. These foods provide a larger portion size with a fewer number of calories.
Two factors play an important role in what makes food less calorie packed and more filling:
- Water. many fruits and vegetables are high in water, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and has just 38 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup.
- Fiber. High-fiber foods--such as vegetables, fruits and whole grains--not only provide volume, but also take longer to digest, making you feel full longer.
8.05.2009
Ten Secrets Of Thin People
#10 They Don't Skip Meals
There are two problems with skipping meals--and thin people are careful not to fall prey to them. Going more than 6 hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything to eat (as opposed to something healthy) and eat too much of it. "Thin people keep their "gas tanks" (stomachs) between one-quarter and three-quarters full all the time. The best way to do that is to eat frequent mini-meals every three to four hours.
There are two problems with skipping meals--and thin people are careful not to fall prey to them. Going more than 6 hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything to eat (as opposed to something healthy) and eat too much of it. "Thin people keep their "gas tanks" (stomachs) between one-quarter and three-quarters full all the time. The best way to do that is to eat frequent mini-meals every three to four hours.
8.04.2009
Ten Secrets Of Thin People
#9 They Move, Stand and Fidget More
Thin people are rarely sitting. Beyond their regular fitness routines, they simply move around more--and consequently burn more calories--throughout the day. A study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.
Get up and move. Stand while you eat, sway side to side, walk down the hall on a break, or walk the parking lot on your lunch if nothing else. Go to the furthest restroom or drinking fountain. Park in the farthest parking space. Power walk through the grocery store. (You'll spend less, helping both "bottom lines".
Thin people are rarely sitting. Beyond their regular fitness routines, they simply move around more--and consequently burn more calories--throughout the day. A study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.
Get up and move. Stand while you eat, sway side to side, walk down the hall on a break, or walk the parking lot on your lunch if nothing else. Go to the furthest restroom or drinking fountain. Park in the farthest parking space. Power walk through the grocery store. (You'll spend less, helping both "bottom lines".
7.27.2009
Ten Secrets Of Thin People
#8 They Eat Breakfast
According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that they eat within an hour of waking up. Breakfast means literally to break the fast of the night. Until you send food into your system, your metabolism doesn't really start to kick in.
According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that they eat within an hour of waking up. Breakfast means literally to break the fast of the night. Until you send food into your system, your metabolism doesn't really start to kick in.
7.22.2009
Ten Secrets Of Thin People
#7 They Don't Diet
Or at least not in the traditional, all-or-nothing, deprivation sense of the word. Get rid of the diet mentality and determine that you will make a permanent lifestyle change. It's a simple formula. Decrease calories, increase activity. Make sensible choices to get the most nutrition from those calories you take in. Eat more fruit and vegetables. You get more food volume for your calories when you do. Research shows that thin people tend to have a better quality diet than those who are overweight. Eat more fiber, and increase your protein 30%. You can get protein drinks and nutrition bars that add more protein. Adding healthy protein has been shown to help decrease your appetite because protein takes longer to digest, keeping you feeling fuller longer.
Or at least not in the traditional, all-or-nothing, deprivation sense of the word. Get rid of the diet mentality and determine that you will make a permanent lifestyle change. It's a simple formula. Decrease calories, increase activity. Make sensible choices to get the most nutrition from those calories you take in. Eat more fruit and vegetables. You get more food volume for your calories when you do. Research shows that thin people tend to have a better quality diet than those who are overweight. Eat more fiber, and increase your protein 30%. You can get protein drinks and nutrition bars that add more protein. Adding healthy protein has been shown to help decrease your appetite because protein takes longer to digest, keeping you feeling fuller longer.
7.14.2009
Ten Secrets Of Thin People
#6 They Keep Track of Their Weight
Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it sunddenly turns into a 20-pound gain. Try to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it.
Remember, it isn't all about the number, if your clothes fit well, then the numbers are not as important. But when the button on the pants starts being uncomfortably snug, it's time for action.
If you are following the tips on this blog and eating a little healthier with smaller portions, you should be keeping in the range you want to be.
If you have gone above the weight range you want to be in, our TG-2000 ADVANCE, (click the picture on the left for more information), will give you help in getting back to your old self again, and with even more energy. You will love how you feel.
Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it sunddenly turns into a 20-pound gain. Try to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it.
Remember, it isn't all about the number, if your clothes fit well, then the numbers are not as important. But when the button on the pants starts being uncomfortably snug, it's time for action.
If you are following the tips on this blog and eating a little healthier with smaller portions, you should be keeping in the range you want to be.
If you have gone above the weight range you want to be in, our TG-2000 ADVANCE, (click the picture on the left for more information), will give you help in getting back to your old self again, and with even more energy. You will love how you feel.
6.29.2009
Lightened up Whole Wheat Blueberry Muffins
Thanks to Jamie the Titanium Chef again! She thinks you will love this recipe that has been tested not just by Betty Crocker but by her--which means it will surely pass your taste test!
1 cup fat-free (skim) milk
1/4 cup unsweetened applesauce
2 tablespoons vegetable oil
1/2 teaspoon vanilla
2 egg whites or 1 egg
2 cups whole wheat flour
1/3 cup sugar
3 teaspoons baking powder
1/2 teaspoon salt
1 cup fresh or canned (drained) blueberries
1. Heat oven to 400ºF. Grease bottoms only of 12 regular-size muffin cups, or place paper baking cup in each muffin cup.
2. Mix milk, applesauce, oil, vanilla and egg whites in large bowl, using fork or wire whisk. Stir in flour, sugar, baking powder and salt, using spoon, just until flour is moistened (batter will be lumpy). Gently stir in blueberries. Divide batter evenly among muffin cups.
3. Bake 20 to 25 minutes or until golden brown. Immediately remove from pan to wire rack. Serve warm.
Storage tip:
Store whole wheat flour in the refrigerator or freezer to keep it fresh.
Substitution:
Three-fourths cup frozen (thawed and drained) blueberries can be used instead of the fresh or canned.
Nutrition Information:
1 Serving: Calories 125 (Calories from Fat 25 ); Total Fat 3 g (Saturated Fat 1 g); Cholesterol 0mg; Sodium 240 mg; Total Carbohydrate 24 g (Dietary Fiber 3 g); Protein 4 g Percent Daily Value*: Vitamin 0%; Vitamin C 0%; Calcium 10 %; Iron 4 % Exchanges: 1 Starch; 1/2 Fruit; 1/2 Fat *Percent Daily Values are based on a 2,000 calorie diet.
1 cup fat-free (skim) milk1/4 cup unsweetened applesauce
2 tablespoons vegetable oil
1/2 teaspoon vanilla
2 egg whites or 1 egg
2 cups whole wheat flour
1/3 cup sugar
3 teaspoons baking powder
1/2 teaspoon salt
1 cup fresh or canned (drained) blueberries
1. Heat oven to 400ºF. Grease bottoms only of 12 regular-size muffin cups, or place paper baking cup in each muffin cup.
2. Mix milk, applesauce, oil, vanilla and egg whites in large bowl, using fork or wire whisk. Stir in flour, sugar, baking powder and salt, using spoon, just until flour is moistened (batter will be lumpy). Gently stir in blueberries. Divide batter evenly among muffin cups.
3. Bake 20 to 25 minutes or until golden brown. Immediately remove from pan to wire rack. Serve warm.
Storage tip:
Store whole wheat flour in the refrigerator or freezer to keep it fresh.
Substitution:
Three-fourths cup frozen (thawed and drained) blueberries can be used instead of the fresh or canned.
Nutrition Information:
1 Serving: Calories 125 (Calories from Fat 25 ); Total Fat 3 g (Saturated Fat 1 g); Cholesterol 0mg; Sodium 240 mg; Total Carbohydrate 24 g (Dietary Fiber 3 g); Protein 4 g Percent Daily Value*: Vitamin 0%; Vitamin C 0%; Calcium 10 %; Iron 4 % Exchanges: 1 Starch; 1/2 Fruit; 1/2 Fat *Percent Daily Values are based on a 2,000 calorie diet.
Ten Secrets Of Thin People
#5 They Exercise Regularly (Is that really a secret?!)
Even if you've never been a fitness fanatic it's never to late to get moving. (I started at age 43!)
Just start with taking a few 15-minute walks throughout the day. It will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym. Try a cycling class. They are a great workout, and you burn a lot of calories. (you also get great looking legs!) Or find friends to work out or walk with. You may find that at home exercise DVD's work best for you. But do SOMETHING. Even if you start small. The affect it will have on your mental state is amazing!
Even if you've never been a fitness fanatic it's never to late to get moving. (I started at age 43!)
Just start with taking a few 15-minute walks throughout the day. It will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym. Try a cycling class. They are a great workout, and you burn a lot of calories. (you also get great looking legs!) Or find friends to work out or walk with. You may find that at home exercise DVD's work best for you. But do SOMETHING. Even if you start small. The affect it will have on your mental state is amazing!
6.23.2009
Ten Secrets Of Thin People
#4 They Don't Solve Problems With Food
Almost everyone of us is guilty of drowning our sorrows in a pint of Ben & Jerry's or taking out our frustration in a pan of brownies! But thin people definitely don't make it a habit. They tend not to eat purely for emotional reasons.
When you are upset or bored lonely frustrated or angry, she suggests asking yourself:
Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating?
Chances are, the food won't fix what's bothering you, so its important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath. from Sally Wadyka for MSN Health & Fitness.
Almost everyone of us is guilty of drowning our sorrows in a pint of Ben & Jerry's or taking out our frustration in a pan of brownies! But thin people definitely don't make it a habit. They tend not to eat purely for emotional reasons.
When you are upset or bored lonely frustrated or angry, she suggests asking yourself:
Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating?
Chances are, the food won't fix what's bothering you, so its important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath. from Sally Wadyka for MSN Health & Fitness.
6.09.2009
Ten Secrets Of Thin People
#3 They Stop Eating When They're Full
Most thin people are not 'clean-your-plate' club members. Instead of mindlessly eating however much is served to them, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left, " according to Jill Fleming, M.S., R.D., who wrote the book Thin People Don't Clean Their Plates. " They often report that they don't like that feeling of being uncomfortably full, so they'd learned how to stop before they reach it." Sally Wadyka for MSN Health and Fitness
Most thin people are not 'clean-your-plate' club members. Instead of mindlessly eating however much is served to them, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left, " according to Jill Fleming, M.S., R.D., who wrote the book Thin People Don't Clean Their Plates. " They often report that they don't like that feeling of being uncomfortably full, so they'd learned how to stop before they reach it." Sally Wadyka for MSN Health and Fitness
6.01.2009
Ten Secrets Of Thin People
#2 They Don't Surround Themselves With Temptation.
Instead of stocking their cupboard's with junk food, crackers, and chips, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids take them to school or soccer practice leaving just a few behind to enjoy yourself.
Instead of stocking their cupboard's with junk food, crackers, and chips, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids take them to school or soccer practice leaving just a few behind to enjoy yourself.
5.27.2009
Ten Secrets Of Thin People
#1 Allow Yourself A Treat.
Thin people let themselves eat what they crave. Even having a treat every day. They do it consciously choosing exactly what they really want to eat and then eating slowly and enjoying it.
So if you want chocolate, don't try eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest. --excerpt from Sally Wadkya for MSN Health and Fitness
Thin people let themselves eat what they crave. Even having a treat every day. They do it consciously choosing exactly what they really want to eat and then eating slowly and enjoying it.
So if you want chocolate, don't try eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest. --excerpt from Sally Wadkya for MSN Health and Fitness
5.18.2009
Chocolate Brownies With Fewer Calories
"This is a good recipe for people who love chocolate but are trying not to gain weight."
COOK TIME 25 Min
READY IN 45 Min
Original recipe yield 16 brownies
INGREDIENTS
6 (1 ounce) squares semisweet chocolate, chopped (or use 1 cup dark chocolate chips)
1/2 cup boiling water
4 egg whites
1 teaspoon vanilla extract
2/3 cup white sugar
2/3 cup all-purpose flour
1 teaspoon baking powder
1 pinch salt
1 tablespoon confectioners' sugar for dusting
DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 inch baking pan.
Melt chocolate in a large heat proof bowl over a pan of simmering water or in a microwave oven. Stir frequently until smooth then stir in the boiling water. Remove from heat and set aside to cool slightly.
Whisk the egg whites and vanilla into the chocolate mixture. Combine the sugar, flour, baking powder and salt; stir into the chocolate mixture just until blended. Spread evenly into the prepared pan.
Bake for 20 to 25 minutes in the preheated oven, or until the edges pull away from the sides of the pan. Let cool completely before cutting into squares and dusting with confectioners' sugar.
Nutritional Information
Servings Per Recipe: 16
Amount Per Serving
Calories: 111
Total Fat: 3.4g
Cholesterol: 0mg
Sodium: 61mg
Total Carbs: 18.9g
Dietary Fiber: 0.9g
Protein: 2.2g
recipe credit allrecipes.com
COOK TIME 25 Min
READY IN 45 Min
Original recipe yield 16 brownies
INGREDIENTS
6 (1 ounce) squares semisweet chocolate, chopped (or use 1 cup dark chocolate chips)
1/2 cup boiling water
4 egg whites
1 teaspoon vanilla extract
2/3 cup white sugar
2/3 cup all-purpose flour
1 teaspoon baking powder
1 pinch salt
1 tablespoon confectioners' sugar for dusting
DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 inch baking pan.
Melt chocolate in a large heat proof bowl over a pan of simmering water or in a microwave oven. Stir frequently until smooth then stir in the boiling water. Remove from heat and set aside to cool slightly.
Whisk the egg whites and vanilla into the chocolate mixture. Combine the sugar, flour, baking powder and salt; stir into the chocolate mixture just until blended. Spread evenly into the prepared pan.
Bake for 20 to 25 minutes in the preheated oven, or until the edges pull away from the sides of the pan. Let cool completely before cutting into squares and dusting with confectioners' sugar.
Nutritional Information
Servings Per Recipe: 16
Amount Per Serving
Calories: 111
Total Fat: 3.4g
Cholesterol: 0mg
Sodium: 61mg
Total Carbs: 18.9g
Dietary Fiber: 0.9g
Protein: 2.2g
recipe credit allrecipes.com
5.11.2009
Avocado Cilantro Hummus
This recipe is perfect for all those get togethers coming up. Great protein, fiber and lower in fat.
And FABULOUS tasting! Thanks to Jamie the Titanium Chef...she's done it again!
And FABULOUS tasting! Thanks to Jamie the Titanium Chef...she's done it again!
Definitely a four spoon rating!
1 can garbanzo beans drained but save the liquid
4 T lemon juice
4 T olive oil
1 tsp salt (add more to taste)
1 avocado
1 bunch of cilantro
Throw all ingredients into food processor or blender with some of the reserved liquid. Blend adding more liquid as needed till it reaches the desired consistency. Great with pita or tortilla chips or in a pita with fresh veggies.
1 can garbanzo beans drained but save the liquid
4 T lemon juice
4 T olive oil
1 tsp salt (add more to taste)
1 avocado
1 bunch of cilantro
Throw all ingredients into food processor or blender with some of the reserved liquid. Blend adding more liquid as needed till it reaches the desired consistency. Great with pita or tortilla chips or in a pita with fresh veggies.
Why Aren't You Losing Weight? #5
After several months of dedication you are discouraged and feel the scale has barely moved. Expecting too much weight loss too soon is an extremely common mistake, A healthy rate of weight loss is up to two pounds a week, but many of us aim for more than that, then feel like a failure and give up when we don't reach our unrealistically high goal.
Solution: Make slow and steady your Mantra. If you really don't believe that one to two pounds lost amounts to much, lift two pounds of butter the next time you're in the grocery store. You will realize how well you really are doing.
Keep pressing forward, Have faith in yourself because...You CAN do it!
Solution: Make slow and steady your Mantra. If you really don't believe that one to two pounds lost amounts to much, lift two pounds of butter the next time you're in the grocery store. You will realize how well you really are doing.
Keep pressing forward, Have faith in yourself because...You CAN do it!
5.06.2009
Why Aren't You Losing Weight? #4
Not Counting Every Bite Adds Up!
A few potato chips while you open the mail. A cookie or two while you help the kids with their homework, or snacking while reading the paper. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count". Because we are not as aware of them. Unfortunately, they do.
Solution: Set ground rules, such as "I won't eat in the car or while I watch television." Always, keep track of everything you eat throughout the day. Knowing you will have to write it down will make you think twice about having that one bite.
A few potato chips while you open the mail. A cookie or two while you help the kids with their homework, or snacking while reading the paper. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count". Because we are not as aware of them. Unfortunately, they do.
Solution: Set ground rules, such as "I won't eat in the car or while I watch television." Always, keep track of everything you eat throughout the day. Knowing you will have to write it down will make you think twice about having that one bite.
4.27.2009
Portion Control
A customer of ours, Jenny, in Idaho, shared a helpful tip that we want to pass along. If you must have chips or crackers in the house, use zip close sandwich bags and portion the entire bag into them. This works best with the snack sized bags, so you don't pack them too full.
She has found that this is a great way to satisfy her craving without undoing all the good she has done already. It's when you deny yourself completely of things you love that you run into problems staying with your healthy eating plan.
Thanks for the tip Jenny!
She has found that this is a great way to satisfy her craving without undoing all the good she has done already. It's when you deny yourself completely of things you love that you run into problems staying with your healthy eating plan.
Thanks for the tip Jenny!
Social Overeating
Eating whatever you wanted at a restaurant was OK in the days when people ate out only a few times a year, but these days we dine out every week, if not every day!
Solution: Search the menu for meals cooked using low-fat methods, such as grilling or stir-frying, and ask for sauces and dressing on the side. Then you can control how much of it you eat.
Solution: Search the menu for meals cooked using low-fat methods, such as grilling or stir-frying, and ask for sauces and dressing on the side. Then you can control how much of it you eat.
4.09.2009
Success Story: I Wore My Favorite Jeans Today...and I Can Breathe In Them!
I've Lost 18 Pounds and Dropped Over 2 Pant sizes. I wore my favorite jeans today, and I didn't even have to lay on the bed and use pliers to pull the zipper up!
I love the TG-2000 ADVANCE! I take the Meta-21 with it and they are really working for me. This is awesome. Thank you so much Nature's BodyCare! Jeana of South Dakota, April 2009
I love the TG-2000 ADVANCE! I take the Meta-21 with it and they are really working for me. This is awesome. Thank you so much Nature's BodyCare! Jeana of South Dakota, April 2009
4.01.2009
It's All ABout You!
Eating Healthier sometimes feels like the "Food Police" are always watching you. In reality, there is only one you, and you want to have a long and healthy life. It's all about YOU.
Think of your car. You wouldn't put old, dirty oil in it. It would sputter and eventually have all kinds of expensive repairs. You want something that will make the engine run smooth and quiet. Is your body not your most prized asset? If not, it surely should be!
Here are a few tips on healthier oils you may wish to consider. (Every little bit helps.)
Choose expeller-pressed oils whenever possible; they’re mechanically pressed from the source — without using chemicals — retaining natural color, flavor and aroma. Most generic “vegetable oils” have been chemically extracted. Store oils in a cool, dark place.
canola oil
An all-purpose cooking oil that’s remarkably low in saturated fat and a source of potentially cholesterol-lowering monounsaturated fat.
non-hydrogenated coconut oil
This fascinating oil is uniquely rich in lauric acid, which the human body converts into an antiviral, antibacterial agent called monolaurin. Its firm texture makes it an excellent alternative to butter or shortening for bakers.
extra virgin olive oil
“Extra virgin” means first pressed, cold pressed, chemically untreated and of minimal acidity. This pillar of Mediterranean cuisine is rich in heart-healthy monounsaturated fat and the
antioxidant, anti-inflammatory plant substances known as polyphenols. Not recommended for high-heat cooking, but delicious in everything else.
flax oil
A rich, nutty-tasting oil pressed from flax seed, one of our best plant sources of omega-3 essential fatty acids. Store this highly perishable oil in the refrigerator. Use it in salad dressings or drizzle on cooked vegetables; it’s not meant for cooking.
grapeseed oil
Chefs love this versatile, inexpensive oil for its neutral flavor and generous smoking point — it stands up to higher temperatures without burning. Grapeseed oil is rich in vitamin E and is a leading source of linolenic essential fatty acid. When created as a by-product of the winemaking industry, it’s sustainable, too.
nut oils
Unrefined walnut, hazelnut and almond oils make sophisticated condiments that are also good sources of monounsaturated (walnut) and polyunsaturated (hazelnut, almond) fats. Store these
delicate oils in your refrigerator and use them in salad dressings or as finishing touches on grilled meats and fish.
Source: The Practical Guide to Healthier Living
Think of your car. You wouldn't put old, dirty oil in it. It would sputter and eventually have all kinds of expensive repairs. You want something that will make the engine run smooth and quiet. Is your body not your most prized asset? If not, it surely should be!
Here are a few tips on healthier oils you may wish to consider. (Every little bit helps.)
Choose expeller-pressed oils whenever possible; they’re mechanically pressed from the source — without using chemicals — retaining natural color, flavor and aroma. Most generic “vegetable oils” have been chemically extracted. Store oils in a cool, dark place.
canola oil
An all-purpose cooking oil that’s remarkably low in saturated fat and a source of potentially cholesterol-lowering monounsaturated fat.
non-hydrogenated coconut oil
This fascinating oil is uniquely rich in lauric acid, which the human body converts into an antiviral, antibacterial agent called monolaurin. Its firm texture makes it an excellent alternative to butter or shortening for bakers.
extra virgin olive oil
“Extra virgin” means first pressed, cold pressed, chemically untreated and of minimal acidity. This pillar of Mediterranean cuisine is rich in heart-healthy monounsaturated fat and the
antioxidant, anti-inflammatory plant substances known as polyphenols. Not recommended for high-heat cooking, but delicious in everything else.
flax oil
A rich, nutty-tasting oil pressed from flax seed, one of our best plant sources of omega-3 essential fatty acids. Store this highly perishable oil in the refrigerator. Use it in salad dressings or drizzle on cooked vegetables; it’s not meant for cooking.
grapeseed oil
Chefs love this versatile, inexpensive oil for its neutral flavor and generous smoking point — it stands up to higher temperatures without burning. Grapeseed oil is rich in vitamin E and is a leading source of linolenic essential fatty acid. When created as a by-product of the winemaking industry, it’s sustainable, too.
nut oils
Unrefined walnut, hazelnut and almond oils make sophisticated condiments that are also good sources of monounsaturated (walnut) and polyunsaturated (hazelnut, almond) fats. Store these
delicate oils in your refrigerator and use them in salad dressings or as finishing touches on grilled meats and fish.
Source: The Practical Guide to Healthier Living
3.25.2009
Why Aren't You Losing Weight?#3
It's hard to deny yourself when a family favorite is on the menu for dinner. Especially when it's lasagna! Many of our favorite family meals are high in fat and calories.
Solution: Serve yourself a smaller serving of the main meal and a larger serving of vegetables, and salad (use a spray dressing to lower calorie intake). Many favorite recipes can be adapted by using lower fat cheeses without sacrificing flavor.
It is also helpful to serve the meal to plates and not put the extra food on the table. It helps to control our urge for seconds.
Invest in smaller plates. A smaller plate looks fuller than a large plate, and mind over matter works well in this situation. You may try using the salad plates that you already have in your cupboard!
Drinking plenty of water before and after the meal (not during) will help you feel fuller and will aid with digestion.
Solution: Serve yourself a smaller serving of the main meal and a larger serving of vegetables, and salad (use a spray dressing to lower calorie intake). Many favorite recipes can be adapted by using lower fat cheeses without sacrificing flavor.
It is also helpful to serve the meal to plates and not put the extra food on the table. It helps to control our urge for seconds.
Invest in smaller plates. A smaller plate looks fuller than a large plate, and mind over matter works well in this situation. You may try using the salad plates that you already have in your cupboard!
Drinking plenty of water before and after the meal (not during) will help you feel fuller and will aid with digestion.
3.18.2009
Orange Bran Flax Muffins
You are going to LOVE these simple muffins. You can often buy the bran and ground flax in bulk in health food stores very reasonably priced. These are healthy AND taste great...you don't often get both! Recipe courtesy of Flax Council of Canada.
1 1/2 c oat bran
1 1/2 c oat bran
1 c all-purpose flour
1c flax seed, ground
1 c wheat bran
1 Tbsp baking powder
1/2 tsp salt
2 oranges, quartered and seeded
1 c brown sugar
1 c buttermilk
1/2 c canola oil
2 eggs
1 tsp baking soda
1 1/2 c golden raisins
1. Preheat the oven to 375F Line two 12-cup muffin pans with paper liners, or coat the pans with cooking spray. In a large bowl, combine oat bran, flour, flax seed, wheat bran, baking powder, and salt. Set aside.
2. Combine oranges, brown sugar, buttermilk, oil, eggs, and baking soda in a blender or food processor. Blend well.
3. Pour orange mixture into dry ingredients. Mix until well blended. Stir in raisins.
4. Divide batter evenly among muffin cups. Bake for 18 to 20 minutes, or until a toothpick inserted in the center comes out clean. Cool in pans for 5 minutes before removing to a cooling rack.
Makes 24 muffins
Per muffin: 186 cal, 4g pro, 30 g carb, 8 g fat, 1 g sat. fat, 18 mg chol, 3g fiber, 140 mg sodium, 4 g flax seed.
3.10.2009
I've Lost 16 Pounds...and Counting With TG-2000 ADVANCE
I started taking TG-2000 in September 08. I don't exercise much and I haven't really changed my eating habits other than if it doesn't taste good, I stop eating it.
I have lost about 16 pounds and have gone from a size 20 in September to a 16 in January 2009, and now my size 16 pants are even getting loose around the waist. I am wearing clothes I haven’t been able to fit in for 3 years! Julie H.-Utah
[These statements have not been evaluated by the FDA. This product is not intended to diagnoze, treat, cure or prevent any disease]
I have lost about 16 pounds and have gone from a size 20 in September to a 16 in January 2009, and now my size 16 pants are even getting loose around the waist. I am wearing clothes I haven’t been able to fit in for 3 years! Julie H.-Utah
[These statements have not been evaluated by the FDA. This product is not intended to diagnoze, treat, cure or prevent any disease]
3.02.2009
Why Aren't You Losing Weight? #2
Skipping Breakfast?
Bad news for weight loss!
Chances are, you are going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughnut.
Tip: Keep something on hand that you can eat on the run, such as fruit, yogurt, or fat-free cereal bars.
(You should have some of the delicious Pumpkin Waffles (recipe below) in the freezer to pop in the toaster. Spread with a dab of peanut butter and sliced banana. and you can eat it on the run!)
Bad news for weight loss!
Chances are, you are going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughnut.
Tip: Keep something on hand that you can eat on the run, such as fruit, yogurt, or fat-free cereal bars.
(You should have some of the delicious Pumpkin Waffles (recipe below) in the freezer to pop in the toaster. Spread with a dab of peanut butter and sliced banana. and you can eat it on the run!)
2.20.2009
Six Can Chicken Tortilla Soup
This soup is AMAZING and EASY . It uses only 6 canned ingredients, and taco seasoning. Serve with a few tortilla chips on top along with a little shredded medium cheddar cheese. For added flavor chop 1/4 bunch of Cilantro and add just when serving.
Ingredients:
1 (15 ounce) can whole kernel corn, drained
2 (14.5 ounce) cans low sodium chicken broth
1 (10-12 ounce) can chunk chicken
1 (15 ounce) can black beans, drained
1 (15 oz) diced tomatoes with jalapenos (or green chilies) with juice
3 teaspoons taco seasoning
Empty all cans into a large saucepan, add taco seasoning and stir. Simmer over medium heat until chicken is heated through. Add chopped cilantro if desired, (I thought it was best this way), then top with a few shreds of cheddar cheese. If you really want a pretty presentation, put a tiny dollop of low fat sour cream. Yummmm Makes about 6 servings of 225 calories each.
2.16.2009
Turkey Mini Meatloaves
This is sooooo good, and good for you! Jamie the Titanium Chef found it for your healthful eating and it tastes fabulous. Recipe courtesy EatingWell.com
Ingredients
1 pound 93%-lean ground turkey
1 medium zucchini, shredded
1 cup finely chopped onion
1 cup finely chopped red bell pepper
1/3 cup uncooked whole-wheat couscous
1 large egg, lightly beaten
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 cup barbecue sauce (optional)
Directions
Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray.
Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.
Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving.
Ingredients
1 pound 93%-lean ground turkey
1 medium zucchini, shredded
1 cup finely chopped onion
1 cup finely chopped red bell pepper
1/3 cup uncooked whole-wheat couscous
1 large egg, lightly beaten
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 cup barbecue sauce (optional)
Directions
Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray.
Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.
Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving.
2.10.2009
Success Story:
"My wife and I have taken GSE for over 8 years. She was having terrible sinus infections regularly, and I was having trouble with allergies. We were introduced to GSE MAX by a friend, and have experienced such a turn around. My wife has not had a single sinus infection since, over 8 years! My allergies are non-existent now. GSE Max is a necessity for both of us, we wouldn't go a day without it."~Neil P., Iowa
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
2.04.2009
Pumpkin Waffles with Buttermilk Syrup
Hi Friends and Family-I know what its like to be busy with work and life but still want to eat great tasting meals. I also know what its like to be overweight and want to do something to change that. Over the past couple years I found a way to eat great food and lose that weight. I guess with all of those factors and the fact that I Attended Culinary Arts School, Nature's BodyCare thought I would be a great Chef Consultant for them. I will periodically send out yummy recipes that I have found or created. Some will show you ways to make healthy food without having to sacrifice any of the taste, others will just tantalize your taste buds.
These two recipes combined really are a little piece of heaven in your mouth, enjoy!! ~Jamie
Pumpkin Waffles
2 1/2 c flour ( I use half whole-wheat, half all-purpose)
1/3 c packed brown sugar
1 T cinnamon
1 tsp ginger
1/4 tsp cloves
1/2 tsp salt2
1/4 tsp baking powder
1 tsp baking soda2 c buttermilk
1 c pumpkin puree
6 T oil
4 eggs, seperated
Directions:Sift together flour, sugar, spices, salt, baking powder and baking soda. Set aside. Combine buttermilk and pumpkin. Stir in canola oil and egg yolks. In a large glass or metal bowl, beat egg whites with a hand mixer or beater until you have stiff peaks (when you lift beater out of bowl, mixture stays pointy in peaks). Stir dry ingredients into pumpkin mixture till just combined. Fold in egg whites. Cook in waffle iron. Leftovers freeze and toast well.
Buttermilk Syrup
1 cube butter1 cup sugar
1/2 cup buttermilk1 tsp vanilla
1/4 tsp salt
Combine and bring to a boil.
Add 1 tsp baking soda, stir and boil for 1 minute.
1.13.2009
Success Story:
Jane from Alaska called today to tell of the success with GSE Max she is having. "I suffer from problems with varicose veins, and when I take the GSE Max they appear less noticeable. I feel it strengthens my veins, as they don't cause me near as much trouble. It is excellent for circulation!"
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
1.09.2009
Creamy White Chili
Another hit from Jamie the Titanium Chef! If we had a five spoon rating that would describe this one, but we will have to use 4 spoons for now.
Creamy White Chili
1 lb boneless skinless chicken breasts, cut into 1/2 inch cubes
1 medium onion, chopped
1 1/2 teaspoon garlic powder
1 Tbsp. vegetable oil
2 cans (15.5 ozs each) great northern beans, drained
1 can (14.5 oz.) chicken broth
2 cans (4 ozs each) chopped green chilies
1 tsp. salt
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. pepper
1/4 tsp. cayenne pepper
1 cup sour cream
1/2 cup whipping cream
In a large saucepan, saute chicken, onion and garlic powder in oil until chicken is no longer pink. Add beans, broth, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes. Remove from the heat; stir in sour cream and cream. Serve immediately. Serves 7.
**To make it lower in fat use light or low fat sour cream and milk instead of whipping cream. I make it this way every time and it tastes great!
Creamy White Chili
1 lb boneless skinless chicken breasts, cut into 1/2 inch cubes
1 medium onion, chopped
1 1/2 teaspoon garlic powder
1 Tbsp. vegetable oil
2 cans (15.5 ozs each) great northern beans, drained
1 can (14.5 oz.) chicken broth
2 cans (4 ozs each) chopped green chilies
1 tsp. salt
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. pepper
1/4 tsp. cayenne pepper
1 cup sour cream
1/2 cup whipping cream
In a large saucepan, saute chicken, onion and garlic powder in oil until chicken is no longer pink. Add beans, broth, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes. Remove from the heat; stir in sour cream and cream. Serve immediately. Serves 7.
**To make it lower in fat use light or low fat sour cream and milk instead of whipping cream. I make it this way every time and it tastes great!
Share Your Success Story With Us
Many of our customers call each day to share the great success they are having with our products. You can read them by clicking on the bottle of TG2000, or GSE Max on the left and clicking on testimonials.
You can add your story as well by emailing it to us at mysuccess@naturesbodycare.com
We love hearing from you.
Nancy from Minnesota takes our very powerful antioxidant GSE Max, and shares her story:
"I am able to breathe when I take the GSE Max. I have asthma, but I don't have any breathing problems as long as I take it. I have been using GSE Max for about 10 years now, and it makes life so much easier. The times I have not planned well and run out have shown me how well this product really works as I struggle with my asthma symptoms and have trouble breathing without it. I really could not live without this great product, thank you!"
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
You can add your story as well by emailing it to us at mysuccess@naturesbodycare.com
We love hearing from you.
Nancy from Minnesota takes our very powerful antioxidant GSE Max, and shares her story:
"I am able to breathe when I take the GSE Max. I have asthma, but I don't have any breathing problems as long as I take it. I have been using GSE Max for about 10 years now, and it makes life so much easier. The times I have not planned well and run out have shown me how well this product really works as I struggle with my asthma symptoms and have trouble breathing without it. I really could not live without this great product, thank you!"
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
1.07.2009
Eat early, Eat Often:
Starting your day with a healthy breakfast can jump start your metabolism.
Eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.
Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.
Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
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