Need an Ally to Help with Your Weight Loss?? Think WATER!

Water is your weight loss ally. Your body needs to be properly hydrated to metabolize fat and keep your systems running optimally. Water is the best fluid for the job. When University of North Carolina researchers reviewed the eating habits of nearly 5,000 Americans, they found that those who drank about seven cups of water a day ate 200 fewer calories than those who drank less than a glass a day. Water-phobes were also more likely to chow down more high-fat foods and drank twice as many soft drinks as clear-liquid lovers. What's more, water can kick-start your metabolism. German researchers recently discovered that about two cups of ice water can raise metabolism by 30 percent for 90 minutes.

Losing Weight...Let's Here it for Sleep!

Isn't it a beautiful thing, sleep?! But we don't get enough and more sleep may actually help take inches off your waist. Research shows that if you're sleep deprived, your body produces more stress hormones, which promote belly fat and also increase appetite. What's more, a new study shows that a sound night's sleep boosts levels of leptin, a hormone that works to suppress hunger. To study the sleep-appetite connection, researchers at Laval University in Quebec tracked the sleep habits of 740 men and women for 10 years. As it turns out, the benefits of just one extra hour of sleep are astonishing! The researchers found that women who got six to seven hours of sleep were 11 pounds heavier (men fared even worse—16 1⁄2 pounds heavier) than those who slept seven to eight hours a night. Blood tests revealed that short sleepers had levels of leptin 80 percent below those who got a full night of shut-eye.

So don't worry about being called lazy bones! You know a secret that helps you be thinner!

Healthier Choice Treats to Try

• Ants on a log--Spread peanut butter on celery and put raisins on top.
• Banana ice--peel several very ripe bananas, break into pieces and freeze in a sealed bag. Just before serving put a small amount of water or juice in the blender and pulse a few times. Serve right away. You can add berries or other fruit and nuts. Very yummy, low cal, and healthy too!
• Mini pizzas--Spoon pizza sauce on a bagel, English muffin, or mini pita. Top with low-fat mozzarella cheese and your favorite veggies and toast or bake at a low setting until the cheese is melted and the bagel is crispy.
• Healthy ice pops--Freeze fresh, unsweetened juice in ice pop molds or ice cube trays. Slightly blended fruit frozen this way is delicious!
• Low-fat pitas and hummus--Warm a pita in the oven on low, then cut it inot small triangles. Dip in a tasty low-fat hummus, Hummus is availabli in several great flavors like garlic and spicy red pepper.
• Happy trails mix--Combine 1 cup whole grain toasted oat cereal, with 1/4 cup almonds, and 1/4 cup cranberries for a healthy trail mix.

As with everything MODERATION is the key. Those who eat regular healthy meals and healthy snacks are less likely to overeat and gain weight than those who skip meals or go for long periods without eating and then scarf down fast food or large meals.

It's natural to feel hungrier at certain times, such as a long afternoon of work or running errands. It is critical to know how much food your body needs to sarisgy this hunger. A handful of walnuts make great brain. But a whole bag won't help you be "smarter". Just heavier!

Smart Snacking

Prepare Healthy Snacks in Advance
Making your own granola or trail mix helps you control the ingredients and put in it what's good for you. You can also keep plenty of fresh fruit and cut veggie sticks in the fridge to grab in a hurry. The easier it is for us to grab a healthy snack; the better we seem to do at choosing them first. Cut up fruit and veggies and keep in individual bags in the fridge for on the go snacks.

Keep Healthy Snacks With You
Make it your habit to stash some fruit, whole grain crackers, or carrots in a workout bag, back pack or in your car so there is healthy food for a quick fix in a moment of hunger. You will choose better food if it is readily available and keep you from stopping at the drive-thru.

Make It Interesting
Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat yogurt are healthy and easy. They taste good too!

Satisy Cravings
Use healthier approaches. If you must have chocolate. Try hot chocolate to drink instead of a chocolate bar. An 8 ounce mug of hot cocoa has onlly 140 caloies and 3 grams of fat. A chocolate bar has 230 calories and 13 grams of fat. Substitute non-fat frozen yogurt for ice cream or have yummy fruit sorbet.
If you crave salty munchies. Try baked tortilla chips instead of regular corn chips. Eat salsa with them instead of sour cream.  Have pretzels for a salt craving instead of chips.

Read Serving Size Information
A "small" package of cookies may actually be 2 servings which means double or even triple the fat and calories and sugar on the label. Companies print a small werving amount on the label to keep the fat and calories seemingly low, so you FEEL that it is healthier. Careful look at the ounces, or number of chips, cookies etc., so you have a more accurate picture of what you are really taking in.

In summary...You don't have to go hungry! Small planned out snacks and meals throughout the day can satisfy your cravings, and keep you on track. You are less inclined to overeat at meals if you have had a healthy snack in between.

Don't slip up after dinner. Evenings can be a tempting time to cave in to sugary, fatty snacks. If you feel hungry don't ignore it. Instead, pick the right snacks to fill the hunger gapl. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit with cheese or yogurt. Don't over do with a large amount--stick with a small serving.

Don't overthink it or you won't do it. Just eat a little less, a little healthier, and use smaller serving sizes. You will be well on your way to your goal.

TG2000 ADVANCE does wonders for reducing cravings, giving you incredible energy, and helping you with your weight loss.

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Healthy Snacking is Good For You

One of our hardest challenges in maintaining a healthy weight is that we feel hungry a lot. This is natural.  Snacks are a terrific way to satisfy hunger and get all the vitamins and nutrients your body needs.

You need to really pay attention to what you eat. Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going, and avoid weight gain, steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein rich snacks such as peanut butter or low-fat yogurt or
cheese.

How to Judge Whether a Snack is Healthy

Choosing healthy snacks means we have to shop smart. Be very cautious of health claims on food packages.
Watch out for "all natural", or "pure". It does NOT necessarily mean that it's nutritious. "All Natural" juice drinks or sodas are often loaded with sugar, which technically is a natural ingredient, but all that sugar generally means high in calories with very little nutrients.

Granola bar's are a very good example of a snack that most people would consider as healthy.  Although they can be a good source of vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average about 35%  of the calories in a regular granola bar come from fat. There can also be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package so you can be sure.

Be very skeptical of low-fat food claims, too. If the fat has been eliminated or reduced, the amount of sugar in the food may have been increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.

Grape Nuts Bars--from Jamie The Titanium Chef

Whether your are a Grape Nuts fan or not you will love these bars.  They are great for breakfast, for a snack and as a treat.  These bars do not have a lot of fat in them but are packed full or good fiber and protein with just the right amount of sweetness.  They also are incredibly easy to make...Give them a try!

Grape Nuts Bars
3/4 cup reduced fat peanut butter
1 cup light corn syrup
1 cup sugar
4 cups Grape Nuts

Line a 9X13 pan with foil and spray.  Place first three ingredients in a microwave safe bowl.  Heat for 2 minutes, stirring after each minute, mixture should come to a boil.  Pour in Grape Nuts and stir to combine.  Dump mixture into pan and press down lightly to level out.  Allow to cool.  Lift foil to remove them from pan and cut into 30 squares.  Store in an airtight container or individually wrap in plastic. 

Fat Hormone # 3 Ghrelin

Ghrelin is a hormone secreted by the stomach, and like leptin, it acts on the hypothalamus, but ghrelin increases appetite rather than decreases like leptin

The levels of grehlin are regulated through the day and are closely correlated with meal time. Levels of ghrelin are highest just before a meal.

Sudies have shopwn that one of the main reasons people tend to put lost weight back on after a diet is that ghrelin levels increase dramatically after dieting. This causes uncontrollable humger and eventual over-eating.

A hormone called, Peptide YYS-36 is produced by the stomach cells and has the effect of reducing ghrelin secretion.

Lean people tend to produce more of this hormone than obese people. This adds credence to the fact that obesity is more of  a metabolic disorder than was first thought.

It may be possible to increase the body's production of Peptide YY3-36 by eating more frequent small meals.

This enables the stomach to have small amounts of food in it through the day which stimulates secretion of Peptide YY3-36 and reduces ghrelin secretion to reduce humger.

In Summary:

Eat small planned meals throught the day, 5 is a good number. Eat in moderation. Use a small bowl or plate, quit with one serving. Choose healthier food in its natural state; not processed with all the enzymes killed. Meta 21 can help you in your weight loss journey by introducing the important enzymes back into your body helping to break down the food and helping you assimilate what you need and getting rid of what you do not need.

Healthy Baking Tip--From Jamie The Titanium Chef

When you are baking something sweet there is a great way to make it healthier. You can substitute up to half of the fat with applesauce. Use sugar free applesauce to make it even better. As I experiment with recipes I find that with quick breads you can get away with substituting 100% of the fat and not notice a difference. As the holiday season approaches and we all start baking lots of yummy treats do some experimenting of your own with applesauce and see how much healthier you can make your goodies and still have the same great taste!

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Leptin--Fat Hormone (cont.)

It is possible that having poor sleep habits may exacerbate leptin resistance because the 'sleep hormone' melatonin, appears to be closely related to leptin.

Many overweight individuals suffer from sleep apnea, a sleep disorder. This may cause them to Wake up regularly in the night, and melatonin production may become impaired, which then impacts leptin.

The goal is to increase your leptin production without gaining fat. It then may make the hypothalamus sensitive to it. Which is a good thing!

If you give yourself one day a week to have treats it can increase your leptin production while not gaining body fat. This is really helpful in preventing rebound weight gain that commonly follows a diet.

On this day where you allow yourself to have treats, only have 1 or 2 meals with anything you want to eat. Do not eat all you want all day long!! Increased calories from this day will prompt the fat cells to produce more leptin, which then tells the hypothalamus to reduce your appetite.

To prevent 'leptin resistance' you should:

1. Avoid excess sugar and 'bad fats'.
2. Get regular daily exercise.
3. Improve your sleeping habits.

Fat Hormone #2: Leptin

Leptin is hormone produced by the fat cells. It is present in the blood stream and it is in direct proportion to the amount of body fat a person has, i.e. the more fat, the more leptin is produced.

Leptin's primary function is to ac on the hypothalamus, the part of the brain that controls appetite and satiety. It tells the hypothalamus to reduce appetite (because fat stores are high) , which results in decreased food intake.

But when the fat stores are low, like after dieting, leptin levels are reduced. This causes the hypothalamus to increase appetite. An increased appetite obviously results in greater food intake and a corresponding increase in body fat stores. More body fat results in more leptin being produced, which then tells the hypothalamus to decrease appetite, leading to a reduced food intake. This is a classic negative feedback mechanism.

Leptin my be one of the main hormones responsible for rebound weight gain after a diet.

Leptin is accurately described as an 'anti-starvation hormone' because low levels lead to increased hunger. In the past it was described as an 'anti-obesity hormone' but researchers have since discovered that obese people (who produce large amounts of leptin) are resistant to its action. Similar in the way that some people are resistant to insulin.

Leptin resistance can result from over-eating. When someone over-eats as a result of 'emotional eating' or a conditioned response' (a habit that has been created), the receptors in the hypothalamus become 'de-sensitized' to the action of leptin. This means that the hypothalamus can't detect when leptin levels are high, resulting in food cravings and further weight gain. Over time obesity is the result.

Expert Formulator Advice on Why You Should Take Meta 21.

Japanese Zucchini and Onions

Its been awhile since you have had a recipe from the Titanium Chef but don't worry, I am back with some new healthy recipes for you to try. A friend taught me how to make this one last week, it is super easy and really healthy! Hope you enjoy it!

3 small zucchini, sliced in thin slices
1 medium sized onion, cut in half and then into 1/2 inch slices
2 chicken breasts diced
Cooked rice (white is good but brown is so much better for you!)
4 T terriyaki sauce
2 T soy sauce
1 T sesame seeds (optional)

Cook chicken in a pan until it is cooked through and no longer pink. Set aside on a plate. In same pan heat a tablespoon or two of olive oil then throw in the onions. Give those about three minutes to start cooking and then add your zucchini. When they are tender add the chicken back into the pan. In a small bowl combine the terriyaki, soy sauce and sesame seeds. Pour over the chicken/veggie mixture and heat through. Serve over rice. I doubled the sauce so there was some extra to put on when it was served!

Three Fat Hormones That Have an Impact on your Ability to Lose Weight and Keep it Off:

The first one is Insulin: It stops fat burning. So you should try to keep your insulin level as low as possible. Then your body will be able to burn fat all day long.

A few ways to do it:

• Have many small meals throughout the day, rather than fewer large meals. Larger meals usually cause a greater insulin response.
• Control your carbohydrate intake. A greater amount of carbohydrates in a meal induces a greater insulin response.
• Focus on more low-density carbohydrates and less high-density carbohydrates. The low-density carbohydrates, (broccoli, cauliflower, green beans, carrots, etc.) have more fiber and less carbohydrate in them unlike high-density carbohydrates (bread, pasta, rice, cereals, etc.) have more carbohydrate and less fiber.
• TG Max Ultra helps to balance your blood sugar, helping to build lean body mass and burn fat.

Five More Ways to Healthier Eating

1. Learn alternatives to fattening foods. For Example:

• Choose mustard over mayo as mustard is naturally less in calories and fat.
• Choose brown rice, whole wheat, rye or oat bread over white bread (brown foods don't have extra fats added to them to change their color)
• Choose white meat of turkey or chicken instead of dark meat, red meat or pork. Most of our fats come from animal fat, and white meat contains less fat.
• Choose baked or broiled instead of fried, battered and breaded.
• Choose water over juice and soda. Some juices have just as many calories and carbs as a small bag of potato chips. Try slowly weaning yourself off soda and drink water or herb tea instead. Don't drink your calories--those 100 calories of juice could be better utilized as 2 pieces of fruit or a cereal bar and you will have a more filling feeling in your stomach.
• Choose low-calorie sauces, and ask for sauce and dressing to be served on the side. Dip your fork into the sauce then dip your fork into the food., This will give you the flavor with every bite but without the extra, and unnecessary fat.
• Choose fat-free milk and cheese made with skim milk. Simple way to cut animal fat.
• Choose vegetables as side orders instead of fries and chips. Fresh or steamed vegetables are best. No cream sauces.
• Choose to pack fruit and nuts to hold you over to the nest meal, and keep bags in your desk and in your car. That way you will be less tempted to buy snacks from the vending machine or stop for fast food. Fruit snacks will help you get to the next meal, as they allow you to eat more, more often and without the extra fat intake. Fruits like bananas and oranges are convenient and have their own protective packaging.

2. The more color on your plate the better. It makes things interesting and exciting for your taste buds, and is healthier. The nutrients that create the different colors in our fruit and vegetables, represent different nutrients needed by your body.Feed your body as many varieties as possible, the fight against the common cold, cancers and other illnesses can be prevented by having variety in your diet. Try new fruits and vegetable combinations to keep things flavorful and more interesting.

3. Don't skip meals, especially breakfast. Skipping meals, or starving your body will cause it to go into starvation more, and it will start to hold on to fat rather than burn it. In fact, if you allow yourself to snack a little more, with healthy snacks,your metabolism will actually pick up the pace and start to burn more of what you're giving it. Add in some brisk walking...even if it is around the parking lot on your breaks for 15 minutes, or around the block before your meals. It adds up, and you will increase your endurance.

4. Don't eat more than two and a half to three hours before going to bed. Your body needs a chance to digest and burn the last fuel of the day. A lot of weigh success stories profess this good habit as a key element to their weight loss journey.

5. Keep it all in perspective. Realize that you're making a lifestyle change. NOT going on yet another diet. We all have different schedules and we must find what works for each of us. The types of foods you choose are just that--choices. Your goal should be to keep them smart choices, and make them healthy the majority of the time. When you are told by your doctor that you have to make a lifestyle change, you no longer get to make the choices. Learning to eat healthy will not happen overnight but it can happen, and YOU CAN DO IT. Just take one meal at a time.

It's Your body...Your Life...what are you going to do about it?! YOU matter!

Five Ways to Eat Healthier--One Meal at a Time

It takes a little more discipline for some of us to start healthy eating. But if we start with small changes, they add up fast!

You Have the Power to Choose.
What do you choose to buy. You eat what you buy. So watch the snack chips and crackers. (They pack the weight on and empty your wallet!) Fruit is delicious, and even though it is pricier in the winter, it is still a better value per pound compared to a bag of Chips!

First: Change your ratios. Start with buying less snacks and junk food and buy more fruit and veggies. Or start the change by buying yogurt and granola to sprinkle on top. Make small zip bags of nuts or healthy bite size cereal to control portions. Keep them in your car or desk to control portions, and to prevent stopping for a quick burger.

Second: The outer aisles of the grocery store are where the healthier foods are; fruits, and vegetables and fish, which are naturally lower in fat and cholesterol. They also have not been filled with sugar, salt and other preservatives that add on the pounds.

Third: Read labels of the food you buy. "Low in Fat," or "light," are not necessarily the healthiest choice. They are often higher in sodium, or if its lower in sugar it may be higher in fat.

Logic also says that with so many low fat, sugar free, and light choices of foods available to us, we should be getting thinner not heavier. But we are doing just the opposite as a nation. Your body knows how to process natural sugar. So eat it in moderation, and choose natural sugars over sugar free, or sugar substitutes.

Check out the labels of the foods you have at home. Compare the differences in the amounts of sodium, sugar, carbohydrates, and calories per serving. Look for alternative foods with fewer calories , sodium, and fats.

Fourth:
Start now to change to sensible sized food portions. If your plate has a serving of rice that can't fit into the cupped palm of your hand, then, in most cases, the amount of food you've chosen is too much. Using this technique is a good way to mentally measure the amounts of food that go onto your plate. You can also use your fist for a measurement. The size of a fist or cupped hand is about the same size as one cup.

Fifth:
Retrain your taste buds and your brain and attitude toward better food choices. The natural sweetness of oranges or apples can't compete with sugary candy bars, but if you retrain and relearn, your body and senses will learn to enjoy the replacements. Don't deprive yourself totally, or it makes things worse. Buy snack size candy bars or small bags of treats, and portion every thing out in small bags, so when your bag is empty, you are done.. Generally, your taste buds are satisfied after one bite of food. Try it, you can really see that this is true.

Weight-Loss Help: How to Stop Emotional Eating Part 3

How to Regain Control of Your Eating Habits

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

• Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
• Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
• Snack Healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn., Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller longer.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

• --from MayoClinic.com

Weight-Loss Help: How to Stop Emotional Eating Part 2

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

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

Changing Your Thinking Will Help You Lose Weight

Our Products Are Natural

Increase Your Life Span: Stop Eating Junk Food

Advice From An Expert: The Psychology of Weight Loss

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:

• 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.

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.

• 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.

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:

• 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.

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.

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".

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.

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.

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.

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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.

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!

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.

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

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.

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

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

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!

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.

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!