Tips and Tricks to Keep the Weight Moving---OFF, with Meta 21

You have to take food in, utilize what you need and let the rest go, and that is what Meta 21's job is.

One of the best things you can do is start cooking if you are not currently doing so, and stop using prepared foods. They have all the enzymes killed, as in when we home can food, we kill the enzymes so they don't grow bacteria. If bacteria cannot grow, neither will you. That is a good rule of thumb. And fresh foods will definitely grow bacteria if you don't eat them soon enough. You have to have enzymes to break your food down to utilize it properly, not store it. Meta 21 can help with additional enzymes.

Bananas are delicious but terrible for regularity. Keep apples and oranges on hand, and pears, kiwi, strawberries, and grapes. I have found that we are unwilling to pay $2 a pound for grapes, but will spend $4 a pound for chips. Same for ice cream, etc. Go figure.

Even if you use a small amount of dip with them, have broccoli, carrot, peppers, and celery for snacking in the day.

I use to keep crackers in my desk years ago, and I put on so much weight! So pretzels are usually a little better, but pair them with something fresh.

Think small meals 5 - 6 all day long. Maybe it's an apple and cheese stick on a break, and have a small lunch, then a yogurt on another break.

And Finally....Don't use sugar free anything. If those products were really helpful, we would all be suffering as a nation from underweight issues. Not obesity! Think about it!

You have to make sure you are eating enough calories, good, healthy ones, as that will cause weight gain also if you deprive yourself.

Happy Healthy Eating!

Guacamole-From the Titanium Chef

Avocadoes have a lot of really good vitamins and minerals in them.  A lot of people steer clear of them because of the fat content, but it is "good fat".  Its the good fat that nuts also have in them.  This guacamole is very healthy and good for you so go out today and grab a couple avocadoes...I guarantee you won't be able to stop eating this stuff until the bowl is empty, I sure can't!

Guacamole
from Mama Mexico

1 Avocado
2 T tomatoes, chopped
2 T onions, chopped
1 tsp garlic, diced
3 sprigs cilantro, chopped
1  juice of one lime
1 T chopped jalapeno (add more if you like it spicy)
Salt to taste

Remove avocado from shell.  Roughly mash avocado leaving some lumps.  Add other ingredients and mix.  Season with salt to taste.  More lime may be added, I usually add more, I think it tastes better that way! Serve as dip with corn chips or as a spread on tortillas or any other mexican food you like.

Garbanzo and Green Chile Stew-From Jamie the Titanium Chef

Spring is here so it is not really "soup season" anymore...but I love eating great soups all year round!  This one can be made with or without meat and you will still get a lot of great protein from the garbanzo beans.  It is really easy and quick to make and has a lot of great flavor. Hope you enjoy!

Garbanzo and Green Chile Stew

3/4 pound pork tenderloin, cut into 1-inch chunks
Salt and pepper to taste
1 tablespoon olive oil
1 cup onions
1/2 cup diced celery
1/2 cup diced carrots
1 tablespoon minced garlic
1 (14 ounce) can green enchilada sauce
3 cups water
1 (18 ounce) can Garbanzo Beans, with liquid

Season the pork tenderloin pieces with salt and pepper.  Heat a 2-quart sauce pot over high heat.  Add the oil and the raw pork tenderloin.  Cook on high until the pork is brown all over, but still raw in the center.  Remove the pork from the pan and set aside.  Place the pan back on the burner over medium head; add onions, celery, carrots and garlic, cook for 5 minutes.  Add the enchilada sauce and water; bring to a simmer.  Add the beans and the liquid , let cook for 10 minutes.  Add the pork to the pan and let simmer until the pork is cooked to medium.  Serve with corn tortillas, fresh tomato salsa, avocado and cilantro, if desired. 
This stew would also work great in the crock pot.  Put all the ingredients in on your way to work in the morning and let it cook all day.  A delicious and healthy dinner is ready when you get home!

Whole Wheat Tollhouse Cookie-From Jamie the Titanium Chef

Sometimes you just have one of those days where no amount of fruit is going to satisfy that sweet tooth.  Try this recipe out next time you have one of those days, I bet you won't even realize its healthier than your normal cookie recipe.  Now don't be misled, these cookies are not "healthy" but they are much healthier than the norm!

The Whole Wheat Tollhouse Cookie

1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
10 tablespoons butter softened
1 cup brown sugar
1 egg, slightly beaten
1 1/2 teaspoons vanilla
1/2 cup old fashioned oats
1 cup chocolate chips
1/2 cup nuts chopped (optional)

Preheat oven to 350 degrees.  Lightly oil a baking sheet or cover with parchment paper.  In a large bowl, sift or whisk together the flour, baking soda, and salt.  Cream the butter with the brown sugar until light in color, about 4 minutes.  Beat in the egg until well incorporated.  Stir in the vanilla.  Add the flour mixture to the butter mixture and blend well.  Stir in the oats, chocolate chips and nuts.  Drop by teaspoonfuls onto the prepared cookie sheet.  Bake for 10 minutes, or until lightly browned.  Cool on a wire rack.

If You Just Have to Have It...

Try these Wholesome Sweetners:

Barley malt syrup
"Malting" is the process of sprouting, kiln-drying and slowly cooking barley grain to produce a maltose-rich substance, barley malt. WHolesome barley malt syrup is about half as sweet as refined sugar, tastes a lot like molasses and is wonderful in baked goods (spice cakes, gingerbread, gingersnaps) and in barbecue sauces. See Chart for substitution guidelines.

Brown rice syrup
This rice-derived sweetener is roughly half as sweet as ordinary sugar, with an appealing caramel-like flavor. Use it for coffee and tea, in plain yogurt or with fresh fruit. In baking, comhine with maple syrup or honey to increase sweetness--and as with all liquid sweetners, account for added moisture by reducing your recipe's total liquids.

Date sugar
is a minimally processed product created by pulverizing naturally sweet, dehydrated dates. Use it as a whole food substitute for brown sugar on a one-to-one conversion basis. Note that, because of its fiber content, date sugar doesn't dissolve readily in liquids such as coffee.

Evaporated cane juice
A natural substitute for refined sugar, created from sugarcane with minimal processing. Use it in any recipe calling for white sugar, on a one-to-one conversion ration. The golden denerara variety has larger crystals and is excellent in coffee; darker muscovado is fine textured, with a pronounced molasses flavor.

Raw honey
One of nature's true "superfoods" delicious honey is rich in antioxidant polyphenols. Enjoy at room temperature for optimal nutritional value. If substituting for sugar in baking, keep in mind that honey is sweeter and moister and browns faster. See chart for guidelines.

Pure maple syrup
Created by heating and thereby concentrating pure maple sap, this Native American food is lower in calories than sugar and a source of the minerals manganese and zinc, associated with immune health. The various grades of maple syrup differentiate color and flavor more than quality. As with honey, when baking with maple syrup, reduce your recipe's overall liquid by 25 percent to account for added moisture. It's especially good in oatmeal cookies and recipes with nuts.

Unsulphered molasses
Molasses is a syrupy by-product of the process by which sucrose is refined from sugarcane. Blackstrap molasses is the darkest and least sweet and most nutritious variety, offering manganese, copper and calcium; it's best used for baking. Lighter molasses is sweet enough to use directly at the table in place of sugar or pancake syrup.

Natural Substitutions Chart for Refined Sweetners

When substituting liquid sweetners for refined white or brown sugar, reduce the liquid content of your recipe by 25% to accommodated their moisture.

1 cup white sugar:                                                                     

• 
  
   1 cup evaporated cane juice
• 
  
  2/3 cup date sugar
• 
  
  1/2 cup honey
• 
  
  1/3-2/3 cup molasses
• 
  
  1-1 1/4 cup barley malt syrup
• 
  
  1-1 1/4 cup brown rice syrup

 1 cup brown sugar

• 1 cup date sugar

1 cup corn syrup

• 1 cup honey

Good-For-You Corn Bread-From Jamie the Titanium Chef

I don't know about all of you but where I live it is still trying to be winter.  And last night I was craving cornbread and chili so I thought I would share a really easy but delicious and healthy corn bread recipe for you.  Its great with chili or soup or by itself, enjoy!

Good-For-You Corn Bread

Ingredients:
1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup low-fat buttermilk
1 whole egg
1/4 cup butter

Directions:
Preheat oven to 350 degrees.  Mix together cornmeal, flour, sugar, and baking powder.  In another bowl, combine buttermilk and egg.  Beat lightly.  Slowly add buttermilk and egg mixture to the dry ingredients.  Add butter and mix by hand or with a mixer for one minute.  Bake for 20-25 minutes in an 8X8 inch greased baking dish.  Cut into 9 squares and enjoy!

10 Weight-Busting Ingredients and Easy Substitutions

Instantly turn up the health factor of your favorite recipes with these flavorful ingredients.

If you like to cook and experiment with recipes, you’re lucky because you will be able to have a lot more control over what you are eating. You can make substitutions in recipes that make the foods more healthful without sacrificing flavor. Here are some substitution tricks:

When a recipe calls for fat (butter, margarine, or oil), you can substitute applesauce in a one-to-one ratio. Or you can add a fat (preferably olive or canola oil) but cut the amount in half; you will save 100 calories for every tablespoon of fat you eliminate.

For sour cream, use nonfat sour cream or nonfat yogurt (or a mixture of the two).

For mayonnaise, use light or nonfat mayonnaise.

If cream is called for, use low-fat or nonfat milk or evaporated skim milk. You may need to decrease the amount of milk slightly, depending on the recipe.

If you are watching the number of eggs you’re eating, you can substitute two egg whites for every one egg that is called for. Or you can cut down on the number of whole eggs you would otherwise use by alternating every whole egg with two egg whites.

When you sauté, you can use a nonstick cooking spray. If you are stir-frying, try putting just a little oil in the pan and then adding other liquids such as water, broth, tomato juice, fruit juice, or wine for added moisture.

If cheese is in the recipe, use low-fat or nonfat cheese or select a cheese with 5 or fewer grams of fat per ounce. If you want the flavor of the real thing but not all the extra fat and calories, use only half the amount of cheese called for.

If ground beef is in the recipe, use lean ground turkey (it should contain approximately 3 grams of fat and 55 calories or less per ounce). If you choose lean ground beef, reduce the amount by half and increase other items such as vegetables, pasta, or rice to bulk up the meal.

If a recipe calls for baking chocolate, use 3 tablespoons of cocoa and 1 tablespoon of water or oil for every ounce of chocolate in the original recipe.

Finally, have fun when you’re cooking and don’t limit yourself to just these ideas. I bet you’ll find lots of people happy to sample your work and let you know how you did!
From The Program by Dr. Kelly Traver and Betty Kelly Sargent

Easy Ways to Lose Weight

4. Ban Mindless Nibbling

Calories from those little tastes you take without even thinkiing about it can add up over the course of a day. Break the habit with this technique: "plate it, sit with it, own it." Anything you are tempted to pop into your mouth, whether it's the leftover chunks of your childs PBJ sandwich, or a single kernel of popcorn--must first be put on a plate and eaten while sitting down. Try this for a day or two, and your nibbling habit will be a thing of the past.

Easy Ways to Lose Weight

3.  Learn the Habits of Successful Losers
The National Weight Control Registry has collected data on people who've lost a significant amount of weight and kept it off. Here are some of their secrets:

• 78% eat breakfast every day This doesn't mean grabbing a donut on the way to work. The successful dieters ate a healthy meal like an egg white omelet and whole wheat toast.
• 62% watch less than 10 hours of TV per week
• 90 % exercise about one hour per day
• 75% weigh themselves at least once a week
• If a bad weigh-in sends you to the cookie jar for comfort instead of to the gym for revenge, skip the scale and keep an eye on how your clothes fit.

Parade Magazine

Easy Ways to Lose Weight

1. DON'T SIT STILL!

Take the stairs, park in the far corner of the parking lot, or clean the house. This type of energy expenditure is called by the researchers at the Mayo Clinic "Non-Excercise Activity Thermogenesis", and speculate that it's more important than formal exercise when it comes to losing weight.  The average 140-pound woman expends only 32 caloiries per half-hour of watching TV. Ironing for the same amount of time more than doubles that burn to 73 calories and vacuuming nearly quadruples it to 111 calories.


2. Make Easy Food Swaps

Try lower-cal food substitutions that mimic the original's taste. Instead of a roll with mayo, use whole-wheat bread and mustard to cut at least 130 calories. Snack on baked potato chips instead of fried and you'll shave off 45 calories per ounce. Indulge in a half cup of chocolate ice cream instead of vanilla topped with hot fudge for a 140 less calories.
--Parade Magazine 

Appetite and Metabolism --- Part 2

Adequate nutrition combined with moderate physical activity automatically keeps our bodies at a healthy set point,a predetermined body fat ratio within a 10-15 pound weight range. Your metabolism is designed to vigorously defend your set point by speeding up or slowing down if its thresholds are threatened.

Hunger is one way your body signals that it needs or wants food. These are very susceptible to stress. Hunger hormones are part of a larger feedback system that tells your body through almost every major body function that it needs to eat. Our fat cells are metabolically active tissue that help us sense "fullness" and regulate our body heat and weight.

How much you eat and when are governed by your brain, your fat cells, and central nervous system which can be highly influenced by your environment. How well you digest your food and rid your body of toxins relies on the helath of your GI tract and other organs. These include your liver, kidneys, and lymphatic system. How efficiently the cells in your body convert food into energy is affected by the health of your respiratory, musculoskeletal, endocrine, and immune systmes.

The reality is, that losing weight really means shifting your point of view away from calories and fat in, calories and fat out, toward a more holistic approach. Our way of life today has confused our biochemistry into accepting what is essentially an "abnormal" state: being unhealthy and overweight.

To permanently lose weight, your body has to feel safe enough to just let go. This means getting all your major systems in your body healthy, for your body relies on these chemical messengers, your hormones, as these regulate metabolism.

Low-fat Maple Glazed Pumpkin Oatmeal Cookies--from Jamie the Titanium Chef

A lot of us probably made some sort of New Year's Resolution to eat better.  But that doesn't mean you can't still have something sweet every once in awhile.  Try out these very flavorful, yet low fat cookies!

Low-fat Maple Glazed Pumpkin Oatmeal Cookies
1 cup pumpkin
2 egg whites, whipped
1 cup brown sugar, packed
1 1/2 cup flour (can use half white and half wheat)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cloves
3 cups rolled oats
1 cup raisins (optional)
1 cup powdered sugar
1 or 2 drops maple extract
splash of milk

Directions: In large bowl combine pumpkin and eggs whites.  In seperate bowl combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats and raisins.  Add dry ingredients to wet and mix until just moistened.
Drop cookies by tablespoonfuls onto a prepared baking sheet, 2" apart.  You can leave cookies in the shape of a ball (the baked cookie will still be a ball) or flatten them out with the bottom of a glass before baking.  Bake at 350 degrees for 15 minutes.
For Glaze: mix the powdered sugar, milk and maple extract in a small bowl, then drizzle over cooled cookies.
You can also save some calories by eating the cookies plain without the glaze, enjoy!!

Don't Make This Huge Mistake

You May Not Be Eating Enough.

Going long periods of time without food causes dips in blood sugar that can lead to cravings and binges. Plus dieting only works in the long term if you can stick to it--and total deprivation is IMPOSSIBLE to sustain.

Eat small protein and fiber filled meals throughout the day. They will sustain you longer and be lower in calories.

TG-2000 ADVANCE (click on bottle at left for more information), may be the perfect solution for helping curb your appetite while helping to burn off the fat. A healthy eating plan and TG 2000 ADVANCE are a great combination.

Your Appetite and Metabolism

Burning fat and building muscle results in healthy leanness. Two key processes for a functioning metabolism include digestion and elimination, and cellular work such as membrane repair, cell division, and endocrine function.
A full-functioning metabolism has three jobs:

1. to convert energy from the food we eat into work and heat
2. to eliminate any toxins or unnecessary nutrients in the form of waste
3. to store glucose in the form of glycogen and extra energy as fat for future use.

All three functions are interrelated and interdependent, one cannot function properly with the support of the other two. Research increasingly shows, our nutrition serves as the building foundation for our bodies. That's why 'you are what you eat' is really true!

To have a well functioning metabolism you much support it with regular and good nutrition. What, when, and how you eat DO matter. Nothing shuts down metabolism faster than starvation and deprivation. Your body immediately switches into hoarding mode: conserving fat and burning the liver's glycogen reserves for energy. Once the reserves of glycogen are depleted, your brain sends out intense humger signals that will not be denied. This is the source of failed yo-yo dieting and gaining the weight back over and over.

A Quick Healthy Meal from Jamie the Titanium Chef

Some nights you just don't have a lot of time to fix dinner but there are quick meals you can make that are healthy to keep you from running through the drive thru at the nearest McDonalds.  Just throw a baked potato in the microwave for a few minutes and when it is cooked top it with some cottage cheese and salsa.  You get lots of good protein, calcium and best of all its great for you!  Try it out, pretty soon you won't even want a baked potato with butter and sour cream when you can have one this way!

Healthy Approach to Weight Loss

Almost every major system in your body relates to your metabolism and your ability to lose weight and keep it off. Your central nervous, endocrine musculoskeletal, digestive, immune, and detoxification systems, specifically. Parts of your metabolic blueprint are genetically predetermined or formed in utero, while others are highly ihnfluenced by your nutrition, your emotional history, stress level, lifestyle, and environment.

You need to get healthy on all these levels to help you lose those stubborn pounds and keep them off.

Fortunately, Nature's BodyCare has put together some fantastic formulas to help you in your quest. Click on the links at the left on this page to help you discover what will work for you!

Serious proven weight loss that works. That's what we're all about.

No fads here...Just Facts!

Slim and Trim Holiday Recipe--From Jamie the Titanium Chef

This time of year it gets really tricky to keep those pounds off with all that yummy food around.  I love hot artichoke dip but with all the mayonnaise and cheese it is awful for you!  Here is a healthier version to let you enjoy the food you love without gaining all the weight. 
ARTICHOKE DIP
Ingredients:

1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 degrees
combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving:
68 calories
9 g. carbohydrate
2 g. fat

Feed Your Brain...Eat Breakfast!!

Breakfast is the most important meal of the day. Many people say that they aren't hungry or don't feel like eating in the mornings. Well if that is the case don't eat breakfast for hunger, eat it for your brain.Your brain needs that energy and nutrients in the morning to have it functioning correctly all day long! Studies from the Journal of Nutrition are also showing there are fat burning benefits to eating breakfast. The study featured in Eating Well  magazine says that, "Eating a breakfast made with 'slow release' carbohydrates, such as bran or oatmeal cereal, 3 hours before you exercise may help you burn more fat." The reason why is these 'slow release' carbs don't spike your blood sugar as high as refined carbs, such as white toast. Insulin levels play a role in signaling your body to store fat, having lower levels may signal your body to burn fat. Go to this link to see a bunch of yummy 'slow release' carb recipes! Now go eat some breakfast for your brain and to lose some fat!!
http://www.eatingwell.com/recipes_menus/recipe_slideshows/breakfasts_that_fight_fat?emcampaign=NBC-NL-12082009-EW

Whole Wheat Tollhouse Cookies--From Jamie the Titanium Chef

I don't know about you but there is nothing better to me than a warm chocolate chip cookie right out of the oven!  This recipe uses whole wheat flour instead of white flour and adds a little bit of oatmeal to make it a little bit healthier for you and give you some of those good whole grains that you need in your diet.  Try them out!

WHOLE WHEAT TOLLHOUSE COOKIE
Makes 4 to 5 dozen cookies

1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
10 tablespoons butter, softened
1 cup brown sugar, packed
1 egg, lightly beaten
1 1/2 teaspoons vanilla extract
1/2 cup old-fashioned rolled oats
1 cup chocolate chips
1/2 cup nuts, chopped (optional)

Preheat oven to 350 degrees.  Lightly oil a baking sheet or cover with parchment paper.
In a large bowl, sift or whisk together the flour, baking soda, and salt.  Cream the butter with the brown sugar until light in color, about 4 minutes.  Beat in the egg until well incorporated.  Stir in the vanilla.  Add the flour mixture to the butter mixture and blend well.  Still in the oats, chocolate chips and nuts.
Drop by teaspoonfuls onto the prepared cookie sheet.  Bake for 10 minutes, or until golden brown.  Cool on a wire rack.

Here are a couple secrets for baking cookies...always do a test cookie!  Just cook one cookie to make sure its going to work out right.  There is nothing worse than a whole sheet full of flat cookies.  If your test cookie comes out flat then you need to add more flour.  The temperature of your butter (if it was too warm) and the climate will affect how your cookies bake.  This does take a little more time but its worth it to have your whole batch of cookies turn out perfectly!

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.

Click on the bottle on the left to learn more about this scientific breakthrough product that really does work.

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!

Lose Inches with TG Max Ultra

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

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