Monday, July 17, 2017

Watermelon "Pizza"




With no added sugar! 




Coconut Cream (whipped)
Coconut Flakes


1. Cut a ripe watermelon into round discs about 1-2 inches thick.
2. Scoop 8 ounces of coconut cream into a bowl.
3. Use a mixer to whip the cream until it reaches a soft consistency.
4. Cut 2-3 strawberries into thin slices.
5. Cut 1-2 kiwis into thin slices.
6. Cut 1 apricot into thin slices.
7. Spread the mixed coconut cream around the top of the watermelon disc.
8. Place the cut strawberries, kiwis and apricot slices on top of the coconut cream.
9. Add in blueberries, coconut flakes and granola.
10. Sprinkle a few sprigs of mint across the top the dessert.
11. Enjoy!
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Saturday, July 15, 2017

Naturally Suppress Your Appetite

found on Caroline Apovian,
Do you find yourself constantly snacking throughout the day? Do you feel cravings no matter what you eat? Does your hunger distract you from your work and weight loss goals? Try these eight simple interventions that help to reduce hunger pangs, cut calories, and banish cravings.

1. Eat Protein for Breakfast

Protein is the most satiating of the macronutrients, meaning that it helps you to feel full the longest. Protein also guards and builds up lean muscle mass, which is a key component in maintaining a healthy, efficient metabolism. A popular study comparing weight loss breakfasts divided overweight participants into two groups. The first group was fed a low protein bagel breakfast, and the second was given a high protein egg breakfast containing the same amount of calories. Over the eight-week study period, the egg group had lost 65 percent more weight and a 34 percent greater reduction in waist circumference. 
Need an easy and fast way to power up on protein in the morning? Try my protein powder for weight loss and dozens of free smoothie recipes.

2. Pay Attention to Fiber

Foods that contain high amounts of fiber take longer to digest than other foods, increase feelings of satiety, and raise our metabolic rate, meaning that we will burn more calories following a high fiber meal. Consuming enough fiber in the diet also reduces blood sugar and insulin levels. As an added benefit, most high fiber foods are naturally low in calories and high in nutrients—the most effective combination for weight loss. High fiber foods that are especially good at keeping appetite under control include:
  • Chickpeas
  • Lentils
  • Beans
  • Whole Grains

3. Have a Cup of Decaf

Coffee drinkers have a slight weight loss advantage as compared to those who abstain. While drinking non-caloric liquids in general helps dieters to feel full longer between meals, coffee stimulates the release of a hormone called peptide YY, which is associated with greater feelings of satiety. In one study, decaf coffee seemed to produce this feeling more strongly than caffeinated coffee.
Want to turn your coffee into a high protein weight loss meal? Try my hot base mix. It’s the only protein powder designed to dissolve in hot liquids, and it makes your coffee taste like a latté!'

4. Drink That Water!

Most Americans aren’t getting the prerequisite 8-12 glasses per day. Water keeps the metabolism running smoothly, stops hunger pangs, and is necessary for every function our body performs. Last year, a team of researchers from the University of Birmingham in the U.K. asked 84 individuals with obesity to drink two full glasses of water half an hour before each of their meals for 12 weeks. On average, the group lost nine pounds each during that time without making any other weight loss interventions.
Moreover, the body registers calories much more effectively when they are chewed as opposed to consumed in liquid form. The exception to this rule is drinking high protein smoothies made with whole fruits and vegetables. Drinking plenty of water will help to limit calories from juices, sweetened teas, sodas, and other empty calories that do not translate into satiety.

5. Think Big

If you are like most Americans, you are accustomed to large portion sizes. When starting a new diet, the very thought of cutting back on calories may trigger hunger pangs. Use visual tricks to help your body to feel full by using smaller plates and loading them up with foods that are low in calories, but high in volume. Some foods that are high in volume and low on calories include:
  • Celery
  • Arugula
  • Watermelon
  • Bok Choy
  • Cucumber
  • Zucchini
  • Grapefruit
  • Strawberries
  • Honeydew melon
  • Broth-based soups
  • Romaine lettuce
  • 6. Move for 10 Minutes

    Short intervals of intense exercise help to decrease levels of the hunger hormone ghrelin and increase levels of the satiety hormone PYY. Exercise also helps to reduce stress, which is a leading cause of sudden hunger pangs and cravings. Before every meal, try a brief 10-15 minute bout of aerobic exercise.

    7. Play Tetris!

    Many times during the day, cravings come from a desire to alleviate boredom, or to experience a reward, rather than actual homeostatic hunger. Quash these sorts of cravings with a brief game of Tetris or Candy Crush. Even a few minutes of playing an online game helped participants to reduce cravings in one study.

    8. Sniff Some Peppermint

    Different studies have shown that certain fragrances, including peppermint, suppress the appetite. In one study from Wheeling Jesuit University, participants sniffed peppermint essential oils every couple of hours over the course of two weeks. They reported decreased cravings, less overall feelings of hunger, and significantly lower daily calorie intake than when they did not use the peppermint essential oil. Try using an essential oil yourself, or recreate the effect with unsweetened peppermint tea.

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Wednesday, July 12, 2017

Rice and Chickpea Salad With Cherries

 Goran Kosanovic for The Washington Post

This simple, summery salad gets texture and tart-sweet flavor from fresh cherries.
If you can't find fresh cherries, use dried instead: Add 2 tablespoons boiling water to 1/4 cup unsweetened dried cherries, let them stand for 10 minutes, then drain and chop them.
Where to Buy: If you don't want to cook your own brown rice, look for pouches of precooked brown rice, such as Uncle Ben's brand, or cooked/frozen brown rice, available at Whole Foods Market.
 ested size: 4 servings


  • 2 cups cooked brown rice, warmed (see headnote)
  • 2 scallions, trimmed and chopped (about 1/4 cup)
  • 1/4 cup lightly packed chopped fresh basil leaves
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons white balsamic vinegar (may substitute white wine or sherry vinegar)
  • 1/2 teaspoon kosher salt, or more as needed
  • 1/4 teaspoon freshly ground black pepper, or more as needed
  • 32 fresh cherries (about 9 ounces), pitted and quartered (see headnote)
  • 1 3/4 cups home-cooked or no-salt-added canned chickpeas, rinsed and drained (from one 15-ounce can)
  • 2 ounces goat cheese, crumbled or in pinches (about 1/2 cup)


    Combine the brown rice, scallions, basil, oil, vinegar, salt, pepper, cherries and chickpeas in a mixing bowl, stirring to incorporate. Taste, and add more salt and pepper, as needed.
    Divide among individual bowls, sprinkle each evenly with the goat cheese, and serve.
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Tuesday, July 11, 2017

Knee Pain Smoothie

Your knees are among the most important joints in your body. They play an integral role in proper posture and all movements of the legs, from walking and running to standing and jumping. However, injury, wounds and aging can cause the ligaments and tendons in the knees to lose their lubrication and flexibility over time.
While this process is natural, it’s important to do what you can to protect your knees from damage so they can stay strong, healthy and flexible. Maintaining strong muscles and a healthy weight are key to healthy joints. Your muscles help support your joints and can lower the risk of wear and tear and help prevent damage and injury. Maintaining a healthy weight is equally important, as extra pounds apply excess weight and stress on your knees when you walk. The knees need to remain strong and flexible so they can support your body and help you maintain your mobility and live a happy and healthy life.
Whether you have bad knees or want to maintain healthy ligaments and tendons, this amazing smoothie recipe can help. Featuring three powerful ingredients of pineapple, cinnamon and oats, this smoothie can help strengthen ligaments and tendons, as well as facilitate the natural lubrication of the knees.
Pineapple contains three powerful vitamins that play an integral role in joint health. Bromelain helps reduce pain and inflammation, while vitamin C helps produce and repair collagen, the protein in connective tissues that keeps the joints strong. Pineapple is also rich in copper, which promotes healthy joints.
How to Use Pineapples to Help Strengthen Your
Cinnamon and oats are also key ingredients for healthy joints. Cinnamon is prized for its anti-inflammatory and antioxidant properties, and the avenanthramides in oats help reduce inflammation.
Along with strengthening the knees, this nutrient-packed smoothie can boost your energy and strengthen other parts and systems of the body. The smoothie also contains a variety of other vital nutrients, including magnesium, silicon, potassium and calcium, which have strong anti-inflammatory properties, alleviate pain and swelling, and promote strong bones. Best of all, this smoothie is absolutely delicious!
Pineapple, Cinnamon and Oats Smoothie Recipe
  • 1 cup natural oatmeal, cooked
  • 1 cup water
  • 40 g honey
  • 2 cups pineapple chunks, sliced
  • 1 cup fresh natural orange juice
  • 7 g cinnamon
  • 40 g crushed almonds
Squeeze the juice from the pineapple chunks into a cup or bowl. In the blender, add the orange juice, honey, almonds and cinnamon and blend well. While the blender is still running, add the pineapple juice and oatmeal. Once mixed and smooth, add some ice cubes and blend again. Enjoy!
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Sleep in Cooler Bedroom. and lose fat


Here's Today's Tip... Sleep in Cooler Bedroom.
According to the National Sleep Foundation, the optimal temperature for sleep is between 65 – 67 degrees Fahrenheit (F). The body naturally decreases temperature to initiate sleep, and sleeping in a room that’s set at a cooler temperature can help facilitate this process. Interestingly, research suggests that some instances of insomnia may be related to poor body temperature regulation.
In addition to optimizing sleep, new research also shows that sleeping in a cooler bedroom may also have a positive impact on metabolism and metabolic health. In a recent study published in the journal Diabetes, a group of researchers affiliated with the National Institutes of Health assessed the effects of varying bedroom temperatures on brown adipose tissue (BAT), metabolic rate, and insulin sensitivity in a group of healthy young men.
Before continuing, it’s important to note that BAT is a very distinct type of fat and drastically different than unwanted body fat (i.e., white adipose tissue, WAT). The function of BAT is to burn calories as heat in order to keep the body warm when exposed to cold temperatures.  However, BAT levels seem to decline with age and appear to be lower in individuals with higher levels of WAT. Activating BAT and tapping into its ability to increase thermogenesis (and burn WAT) is a novel, cutting-edge angle of the anti-obesity equation.
During the first month of the crossover study, participants slept in a climate-controlled research facility set at 75 degrees F. During the second month, the temperature was set at 66 degrees F. During the third and fourth months, the temperature of the rooms was set at 75 and 81 degrees F, respectively.
The results of the study were striking. During the second month when the young men slept in the moderately cooler room (i.e., 66 degrees F), they experienced significant increases BAT amount and activity. In fact, their amount of brown fat nearly DOUBLED. What’s more, sleeping in the colder room also led to significantly increased metabolic rate, improved insulin sensitivity, and beneficial changes in the hormones leptin and adiponectin.
According to the study’s senior author Francesco S. Celi, “These were all healthy young men to start with, but just by sleeping in a colder room, they gained metabolic advantages” that could add up over time. By lowering the temperature (to 65 – 67 degrees F), you may not only sleep better, you may effortlessly tweak your metabolism for the better. To Solid ZZzzzzz...
I hope you are enjoying your weekend, Change That Up.
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Tuesday, July 4, 2017

Accurately evaluating how hungry you are

The most helpful healthy-eating tool: Accurately evaluating how hungry you are

The most helpful healthy-eating tool I know is not about what or what not to eat — it’s about tapping into how hungry or full you feel.
Learning (or, I should say, relearning) how to listen and respond to your body’s hunger and satisfed or fullness (satiety) cues is an invaluable key to nourishing yourself well and avoiding overeating. It can help you find balance in any situation, from an ordinary Wednesday night to a weekend beach party.
Healthy babies are born with fine-tuned hunger-satiety mechanisms. Whether they accept food and how much they eat are internally motivated — they feed when they are hungry and stop when they are satisfied.
  But as we grow up and begin to interface with the world, we are influenced more and more by external forces. We are praised for cleaning our plates; we are given candy as a reward for good behavior; we learn to expect a snack during a 45-minute mommy-and-me class; or perhaps we are teased for having a voracious appetite. Before long, these messages take over, and decisions about when and how much to eat become increasingly detached from our physical feelings.
By the time we are adults, we are well-practiced at ignoring our internal cues of hunger and fullness. We eat because we are compelled to finish what is heaped in front of us, because we “deserve” that doughnut after a long day’s work, because plowing through a bucket of popcorn is just what you do at the movies or because a TV ad sparks a chocolate craving.
On the flip side, we also learn to ignore our genuine physical hunger as we accrue years of practice

  with restrictive diets that tell us our appetite is a beast we have to fight.
When I was in private practice as a dietitian, I developed a tool called the Hunger Continuum to help my clients reconnect with and honor their internal sense of hunger and satisfaction, and it proved to be immeasurably helpful. Many have told me it was the one thing that helped them the most — that no matter the circumstances, they were able to stay on a healthy track if they kept the Hunger Continuum in mind.
All it requires is that you stop, check in with yourself, and assign a number to how hungry or satisfied you are on a scale of 1 to 10, where 1 is “famished,” 10 is “painfully stuffed” and 5 is a neutral point of balance. The goal is to stay toward the middle of the scale, between 3, where you have strong but not overwhelming feelings of hunger, and 7, where you are full, but not very full.
To do this, you need to listen to your body, eat when you feel genuine physical hunger — not bored hunger, lonely hunger or stressed-out hunger — and stop eating when you are satisfied but not stuffed.
What number would you say you’re at right now? If you can’t quite tell, don’t worry. It might take some practice, given the many years spent hushing that internal voice. But even if you are not exactly sure where you are on the scale at a given time, merely stopping to check in can help.
It’s best to eat when you reach a 3 — letting your appetite build a little past those first stirrings of hunger but satisfying it before you become ravenous. It’s not always possible to hit that mark — sometimes you don’t have control over when you are able to eat — but you can set up your routine to make it easier to achieve.
Although it sounds contrary to eating according to your appetite, establishing a regular eating pattern helps by getting you into a predictable daily rhythm so you become hungry around the same times each day and can plan your meals and snacks accordingly. That pattern can be three squares a day, mini-meals or something in between — whatever works best for you.
nce that is established, you’ll be better armed to listen to your body and more inclined to pass on the oversize muffins that show up in the break room at work, because you realize you are comfortably at a 5 on the continuum from breakfast earlier. And when you listen to your body’s cues, you will also have the wherewithal to eat something when you are genuinely hungry, even if it is not on the official schedule.
The other side of the spectrum, perhaps more critical for most of us, is knowing when to stop eating. How often do you push back from the dinner table overly stuffed or realize you are beyond full when your spoon scrapes the bottom of the pint of ice cream? You can avoid that kind of overeating, ultimately improving your digestion and keeping your weight in check, by using the continuum.
To use it effectively, make sure you eat slowly, savoring each bite, to give your stomach a chance to tell your brain it has had enough. As you eat, pause to check in periodically to recognize how your satiety is building, and stop eating when you reach a seven on the continuum — comfortably full but not very full. By stopping here, you harness the most personalized and self-nurturing method of portion control, one that responds to your physical needs. Unlike scales and measuring cups, it’s a tool that is with you wherever you go.

Monday, July 3, 2017

Healthy bones for a lifetime

Throughout life, bone health is especially important for women, who face a higher risk of osteoporosis than men do. Get savvy about what makes your bone bank strong.
Your bones do more for you than you realize. Certainly, they give you the structure and support you need to breathe, walk, carry a heavy bag or ride a bike. And they also protect your organs, anchor your muscles, and store and supply calcium, a mineral that all body cells need. But in recent years, researchers have also discovered that the skeleton plays an important role in the endocrine system, helping to regulate your body's metabolism and sensitivity to insulin.
Throughout life, bone health is especially important for women. Osteoporosis — a disease that causes bones to become more fragile and prone to break — is twice as common in women as in men. About half of white women will develop an osteoporosis-related bone fracture at some point. To put this in perspective, that's more than the risks of breast cancer, heart attack and stroke combined. The risk of osteoporosis and fracture is somewhat lower for black, Asian and Hispanic women.
Think of your skeleton as a bone bank. Just as your financial health benefits from funds that you put aside and can draw on in times of need, your bone health can benefit from a fund of calcium and other minerals stored in your skeleton. Good bone health depends on keeping your bone bank account amply supplied with minerals that can meet your body's needs.

Your bone bank

 Lots of transactions take place in your bone bank account. That's because your bones are living, growing tissues that are constantly changing. Throughout life, bits of old or worn-out bone are broken down and removed, and new bone is formed. This process, called remodeling, is akin to deposits and withdrawals in your bone bank account. Through this process your skeleton refurbishes and maintains itself.

During childhood and adolescence your body makes new bone faster than it breaks down old bone, and the skeleton grows in size and density. Bone density refers to how much calcium and other minerals your bones contain. The amount of bone tissue in your skeleton (bone mass) increases rapidly. For girls, maximum bone growth takes place in the years between puberty and age 18, and peak bone density is achieved by the early to mid-30s.
But in your early 30s, things begin to change. That's when most people reach their peak bone mass — the maximum amount of bone mass achieved. After that, withdrawals begin to exceed deposits. You gradually start losing bone density in the spongy type of bone tissue (trabecular bone). Although this is normal, what's not normal is when withdrawals exceed deposits at such a rate that portions of your skeleton become weak and brittle.
How likely you are to develop osteoporosis will depend on how much bone mass you attain during your youth and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have in the bank and the less likely you are to develop osteoporosis as you age.
Some aspects of bone mass aren't within your control. Genetic factors influence how strong and large your bones will be. And in general, women have a lower bone mass than men do. But you can take steps to ensure a healthy bone bank account. While it's important to build strong and healthy bones during childhood and adolescence, the same steps will also protect your bones during adulthood.

What does it mean to have strong bones?

Here are some terms related to bone strength and the bone bank concept.
  • Bone mass is the total amount of bone tissue in your skeleton. Think of it as the total assets in your account at any time.
  • Bone density refers to how tightly that tissue is packed — how mineral-rich your bones are. Envision dollar bills crammed into a safe deposit box. The higher your bone mineral content, the denser and stronger your bones are. When bones contain fewer minerals than normal, they eventually lose their internal supporting structure.
  • Bone strength refers to the ability of bone to withstand stress and is dependent on bone quality, including mass and density. You might compare this to your bank account's ability to handle large daily transactions. In other words, the more bone you have and the denser it is, the stronger your skeleton is — the more plentiful your bone bank account.
Having strong bones make it less likely that you'll develop osteoporosis or experience fractures.


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Monday, June 26, 2017

Chicken with Cherry Tomatoes

  • "The simple topping of delightfully tangy red cherry tomatoes makes this meal perfect."
  • 1 1/2 lbs boneless skinless chicken breast
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tsp olive oil
  • 2 cups cherry tomatoes, halved
  • 1/8 cup water
  • 1/2 tsp dried parsley
  • 1 tbsp white wine vinegar


  1. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon of pepper.
  2. In a large nonstick skillet heat olive oil over medium-high heat. Add chicken; cook for 10-12 minutes or until chicken is no longer pink turning once. Transfer chicken to a serving platter; cover and keep warm.
  3. Drain fat from skillet. Add tomato, water, parsley, vinegar, remaining salt and pepper to skillet.
  4. Bring to boiling; reduce heat. Simmer uncovered for 3-4 minutes or until tomatoes begin to soften, stirring occasionally.
  5. Serve tomato mixture over chicken.
 There are 110 calories in a 4 oz serving of Wal-Mart Boneless Skinless Chicken Breast. Calorie breakdown: 20% fat, 0% carbs, 80% protein.
There are 80 calories in a 2 tsp serving of Bertolli Olive Oil. Calorie breakdown: 100% fat, 0% carbs, 0% protein.
here are 54 calories in 2 cups of Cherry Tomatoes. Calorie breakdown: 9% fat, 75% carbs, 17% protein.

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Thursday, June 22, 2017

Iced Avocado and Coffee Drink

Deb Lindsey for The Washington Post

Singapore native Pat Tanumihardja grew up on refreshing avocado drinks like this one, which combines chunks of avocado in a coffee-laced milk sweetened with a thick simple syrup. This version is blended into a creamy vegan shake, but it can also be made with regular or low-fat milk.
The syrup is steeped with pandan leaves, which have a lightly citrusy vanilla flavor. Use the same syrup to sweeten tea and cocktails; if you have trouble finding pandan leaves, you can substitute a split vanilla bean and add a squirt of lime juice.
Make Ahead: You'll have syrup left over, which can be refrigerated in an airtight container for up to 2 months.
Where to Buy: Pandan leaves are available at Asian markets (typically frozen).

Tested size: 4 servings
  • For the syrup
  • 2 cups sugar
  • 1 cup water
  • 2 pandan leaves, trimmed and tied into separate knots (see headnote)
  • For the drink
  • Flesh of 1 large ripe Hass avocado
  • 1/3 cup espresso plus 2/3 cup water (may substitute 1 cup strong brewed coffee, cooled)
  • 2 cups almond milk (may substitute other plant-based milk)
  • 1/2 cup ice cubes, or more as needed
  • Chocolate syrup, for serving
  • Instant espresso grounds, for serving
    For the syrup: Combine the sugar, water and pandan leaves in a large saucepan over medium-high heat; once the sugar has dissolved and the liquid is bubbling, reduce the heat to medium and cook for 8 to 10 minutes, until thickened, adjusting the heat as needed.
    Discard the leaves, then pour the syrup into a heatproof container or bottle. The yield is about 1 3/4 to 2 cups; you'll need 1/4 cup for this recipe.
    For the drink: Combine the avocado, espresso and water (or coffee, if using), almond milk and pandan syrup in a blender. Add ice cubes, cover and blend on HIGH speed until smooth and frothy. Add ice cubes and blend again, as needed, for a thicker consistency.
    Divide the drink among individual glasses or cups. Drizzle the top with chocolate syrup, and then sprinkle lightly with ground espresso. Serve right away.

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Emilia Burgers

Deb Lindsey for The Washington Post
talk about your umami flavor bombs -- these are winners, all around. Besides the pair of quick and savory condiments, the ground beef is laced with Parmigiano-Reggiano cheese, in honor of chef Massimo Bottura’s roots in the Italian province of Emilia-Romagna.These are rich-tasting, so a half-burger and salad might make a nice summer meal.
Make Ahead: The salsa and balsamic mayo can be made a day or two in advance; refrigerate in separate containers with plastic wrap directly on the surface. You may have a little salsa verde left over, which would be great on garlic bread or stirred into scrambled eggs.
Tested size: 4-8 servings
  • For the salsa verde
  • 1 thick slice day-old crusty white bread
  • 2 tablespoons water
  • 1 tablespoon capers
  • 3 anchovy fillets
  • 1 small clove garlic
  • Leaves from 8 to 10 stems flat-leaf parsley (1 packed cup)
  • 1/2 teaspoon white wine vinegar
  • 5 tablespoons olive oil
  • Kosher or sea salt
  • For the burgers
  • 1 pound very cold ground beef (preferably 92 percent lean)
  • 1/2 cup packed freshly grated Parmigiano-Reggiano cheese
  • Kosher or sea salt
  • Freshly ground black pepper
  • 1 tablespoon olive oil
  • 2 tablespoons unsalted butter
  • 4 hamburger buns, preferably potato
  • For the balsamic mayonnaise
  • 1/4 cup mayonnaise
  • 2 1/2 teaspoons aged balsamic vinegar
    For the salsa verde: Place the bread in a medium bowl. Pour the water over it and let it soak in for a minute or two, then tear the bread, letting the pieces fall into a food processor. Drain the capers and anchovy fillets.
    Cut a few slices off the garlic clove and add to the food processor, along with the parsley leaves, capers, anchovies, vinegar, oil and a pinch of salt. Puree until fairly smooth, stopping to scrape down the sides of the bowl as needed. The yield is about 1 cup.
    For the burgers: Place the chilled ground beef in a mixing bowl. Fold in the cheese until well incorporated. Season lightly with salt and pepper. Divide the mixture into 4 equal portions and form each into a 3/4-inch-thick patty.
    Heat the oil in a large skillet over medium-high heat. Once the oil shimmers, add the burger patties and cook for 2 to 3 minutes per side, until well seared and just cooked through (medium-rare). Transfer to a cutting board to rest while you prepare the buns.
    Melt the butter, then use it to spread on the inside of the hamburger buns. Toast in a toaster oven until golden brown.
    For the balsamic mayonnaise: Stir together the mayonnaise and balsamic vinegar in a small bowl, until well incorporated.
    To serve, spread each bottom bun with one-quarter of the balsamic mayo. Place a burger on top, then spread salsa verde over each burger and finish with the top buns. Serve warm.

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Wednesday, June 21, 2017

Jan's Story weight loss story

I have a strong family history of diabetes, and I was headed on the same path when my blood-sugar levels started steadily climbing. However, my true wake-up call came in 2007 when I had a hysterectomy. The extra weight I carried made the healing of my surgical wound take a lot longer, and keeping the wound clean was quite a difficult task. I was disgusted with myself, but I felt more determined than ever to lose weight and improve my health.
I had been successful at losing weight before — but never at keeping it off. Once I hit a goal weight, the pounds inevitably came back. This time around, I knew I needed a different approach. On the Mayo Clinic Diet, I learned how to change not only what I ate, but how I ate and how I felt about food. Prior to starting the program, I never allowed myself to feel hunger. I almost always ate second helpings at every meal, and I ate sweets when I was bored. For the first time ever, thanks to the diet, I learned how to become aware of the feeling of satiety and never eat past a certain level of feeling "full." I stopped eating fast food. I stopped drinking carbonated beverages in favor of water. While following the diet, I learned that each and every day (maybe each hour) is a chance to start over.
Before I started the Mayo Clinic Diet, I was depressed and always tired. I never wanted to try anything new, and I had resolved myself to the "fact" that I would always be obese. In two years, I lost 105 pounds and went from a size 24 to a size 10, my blood sugar went from 101 to 93, and I can proudly say that I have completed two half-marathons!
With the Mayo Clinic Diet, I learned behavior modifications and tools to help me sustain a healthy lifestyle for the rest of my life. The information helped me face the issues that led me to overeat, and that was the help I needed. My self-esteem and confidence levels are so much better than before!


Do not look at the number on the scale as the only measurement of success. Make sure to track your progress and reward yourself along the way. This will help you feel good about the process. Success breeds success. Also, if you are experiencing a plateau, just keep doing the same things you were doing when you were losing weight, and if you can, increase the intensity of your exercise, and you will break through that plateau and be SO GLAD you didn't stop trying.

Looking to lose 6-10 lbs in two weeks? Start now with a 7 day free trial! post signature

Why would you you need a health or weight loss coach

As wellness has increased in popularity and the Internet has become an unprecedented resource for everything from recipes to research, many have taken their health into their own hands and experienced a wide range of results. With that has come the explosion of unverified information, confusion, and more yo-yo dieting than ever before!
The truth is there is no “one-size-fits-all” approach that's going to work for everyone, and figuring out the most nourishing diet and lifestyle for YOU isn’t easy.
There are many factors that go into finding your unique balance, such as your family ancestry, body type, personal preferences, life circumstances, schedule, location, access to resources, and much more. Putting it all together in a way that makes sense and allows you to thrive requires a personal touch from someone knowledgeable and supportive. That’s where a Health Coach comes in!
A Health Coach can help you sort out truth from fiction, provide you with customized information that’s relevant to you and your individual challenges or goals, and most importantly give you the opportunity to ask questions and speak freely in a supportive environment.

Here are 6 signs you would benefit from the help of a Health Coach:
1. You feel like something might be off with your health, but you’re not sure what it is.
In addition to consulting your primary care provider, working with a Health Coach can help you dig deeper into what you’re experiencing, get to the root of your imbalance, and find new ways to help you feel your best again. From fatigue and low energy to acne and digestive issues, Health Coaches guide clients through listening to their bodies and making sustainable lifestyle adjustments to fix seemingly minor issues that may have major effects on health!
2. You’re more likely to accomplish goals when you have guidance and accountability.Whether it’s having trouble addressing your cravings, finding the motivation to keep up with your fitness routine, or getting inspired to be more creative in the kitchen, a Health Coach can help you establish the structure you need to make progress toward your goals. Regular check-ins with a Health Coach will help you feel accountable for the health decisions you make in a way that is motivating and encouraging.
3. You want to improve your diet and lifestyle but you’re not sure where to begin.
One day you’re vegan, the next day you’re paleo, and the day after that you’re sure that Mediterranean is the way to go. Sound familiar? A Health Coach can help you take the pressure off perfection and simply take things one step at a time. Integrative Nutrition Health Coaches are trained in over 100 dietary theories, and can guide you towards an eating plan that works best for your mind, body and soul.
4. You’re tired of dieting, deprivation, and the frustration that comes with trying to lose weight.If you’ve tried every diet under the sun and are fed up with feeling discouraged, a Health Coach will help you reconnect with your primary goals and what’s preventing you from achieving them. Health isn’t just about nutrition – in fact, weight loss comes with a variety of lifestyle related challenges that a Health Coach can help you safely address so you can shed the weight for good.
5. You want to become a more positive health influence on the people around you.Your first priority should be to establish healthy habits for yourself, and through that process you will inevitably become a positive role model for the people around you. A Health Coach can help you refine your own health and through that process, provide you with ways to inspire others along your journey, whether it’s your family, your community, or those whose lives you touch through your work.
6. You’re looking for a more personal approach to health from a caring individual who has your best interest at heart.If you’ve exhausted the Internet and find yourself overwhelmed with all the information out there and are unsure where to begin your wellness journey, a Health Coach is definitely for you. He or she will help you create a personalized roadmap to health that prioritizes simple methods that will support you to find lasting health and happiness.
If you’re interested in taking the next step, search for Health Coaches in your area and simply reach out to begin the conversation of discovering whether they’d be a good fit for you. You can usually schedule a consultation and even speak with a few Health Coaches until you find the one that feels right for you.
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Thursday, June 8, 2017

So What is clean eating?

The term clean eating — or eating clean — seems to be all over the internet and in grocery stores and restaurants. What do these buzz words mean? Is clean eating just another fad?
Clean eating is in essence a diet — just a way of eating. But it is also a way of a way of living that lends itself to improving one's health and wellbeing.
From my reading on clean eating, I've found a few key principles that align with basic principles of healthy eating. Here is how I see clean eating:
  • Eat more real foods. Sound familiar? One of the tenets of the Mayo Clinic Diet is eating more real foods and fewer processed or refined foods. Convenience food is OK, sometimes even necessary, just make sure that what's in that can or package is the real thing with few other ingredients.
  • Eat for nourishment. Eat regular, balanced meals and healthy snacks that are nourishing and not too rushed. Eat at home more often and prepare food in healthy ways. Pack food to eat away from home when on the road, at work or activities. When you do eat out, choose wisely.
  • Eat safe food. This is my addition to the idea of clean eating. Based on the name itself, clean food should be safe. Practice food safety by washing produce before consumption (you may consider buying organic as well), keeping raw meats separate from produce from the grocery store to home, cooking food to proper temperatures and chilling food quickly after service.
Other principles you may consider to enhance the basics:
  • Eat local. Keep foods close to your home by growing your own, participating in community supported agriculture (CSA), farmers markets and the like.
  • Eat more plant-based foods. Ramp up on plants by eating more plant-based proteins, such as beans, lentils and peas, and high-protein whole grains, like quinoa, barley and buckwheat.
  • Clean up your act. Adopt a cleaner lifestyle by getting plenty of physical activity during the day, getting enough sleep at night and managing stress in healthy ways. Connect with people you enjoy — talk, laugh, share a meal, go for a walk or play a game.
Since clean eating and living a clean lifestyle have no official definitions, you can determine what they mean to you. Choose a few changes that will help you improve your diet and your overall wellbeing.
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Tuesday, May 30, 2017

How to deal with diet saboteurs




Friends and family:

Don't let those closest to you unravel your weight-loss plan. Stay on course in any situation with this advice.

Often, the people you spend the most time with — your family, friends and co-workers — may create high-risk eating situations for you. This could be an intentional attempt to undermine your weight-loss effort from a jealous friend or sibling, or it could be unintentional because many people don't understand how difficult it is to eat healthy on a consistent, ongoing basis. To stay focused on your goals, you need to know how to manage negative influences in your social circles. Review these scenarios and make a plan for the next challenge a potential saboteur presents.
Scenario: Your spouse surprises you by bringing home your favorite dessert.
Your response: Stay cool. Thank your spouse for thinking of you, and then remind your loved one that you are adopting healthier eating habits and don't need any food treats right now. Ask that the dessert be put somewhere you won't see it. If you can work it into your meal plan, divide the treat into multiple portions. If this scenario happens more than once, throw away the food treats — and be sure to tell your spouse that inedible gifts, like flowers, are the appropriate surprises for you.
Scenario: Friends expect you to continue with the group's eating traditions, such as beer and appetizers after work, junk food while watching sporting events together or regular stops at your favorite ice-cream shop.
Your response: Take the lead in scheduling nonfood activities, such as a game of badminton or bocce ball. Invite your friends to your house so that you can serve some of your favorite healthy foods. Ask for their help as you lose weight, and make it clear that your decision to change eating habits is not meant as a criticism of them. Let them know that you value their friendship and that their support for your healthy lifestyle changes is very important to you.
Scenario: Your family refuses to eat the new, healthier meals you're preparing.
Your response: First, take it slow. Don't change the whole menu overnight. As you introduce new foods, remind your family how important it is for all of you to take better care of yourselves. Healthy eating is more than weight management; it can improve the energy level and quality of life for everyone. Tell your family that you're managing your weight in part for them, so you can be a healthier, happier person. Invite them to suggest some healthy foods or recipes to try.
Scenario: Your best friend surprises you with a birthday party, complete with a table of tempting treats.
Your response: Express your amazement and pleasure at the thoughtful gesture. Comment on the visual appeal of some of the foods (you're giving praise without taking a bite). Slowly sip a glass of water with a lemon slice. Then, before visiting the food table, decide what and how much you're going to eat. Keep portions small, nibble slowly and occupy yourself with something else — chatting with friends, introducing people who don't know one another or getting groups together to take photos. Finally, congratulate yourself on managing a high-risk situation! After the event is over, talk to your best friend about ways to truly support you.
Your turn! Think of how your support people can help you in your journey: Can they provide emotional support by simply letting you vent or offering encouragement? Or can they provide practical support and go for a walk with you? Talk to your friends and family and ask for their help. Then identify your most-challenging scenarios with family and friends. Think through your best responses and strategies, and store them for future use. We can all benefit from support in our weight-loss journeys.

Today's Fitness Tip
Be flexible with exercise
When you're sketching out your physical activity plan, don't forget to plan for rest. You can stay moving on rest days with walking and gentle exercise, but plan to take days off from your routine from time to time in order to prevent burnout. Also, allow yourself to take a day or two off if you're not feeling well.
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Dandelion Tea

Article from Mommypotamus
When I first heard that dandelion root is used as a coffee substitute, I immediately ruled it out as something I wanted or needed in my life. Because y’all, I. AM. NOT. breaking up with coffee. And yet, as I dug deeper into the benefits of dandelion flowers, leaves, and roots, I realized that there’s way more to dandelion tea than its use as a coffee substitute.
In Persian, dandelion is called the “small postman” because it is thought to bring good news.   It’s one of the first flowers that pops up in spring, and it stays with us all through the summer. That makes it one of the easiest plants to harvest and use – which is awesome because it has lots of uses!
This rich, creamy dandelion root tea is so delicious that I always make a double batch – one cup for me, and one to replace that cup when my littles steal it.

So, what is dandelion tea used for?

Tea made from fresh or dried dandelion leaves is often used to strengthen digestion and as a diuretic to help the body let go of excess water. We’ll cover how to make it in an upcoming post.
In this recipe, we’ll be using the roots, which are helpful for balancing hormones and detoxification. They also have anti-inflammatory properties due to the presence of taraxasterols, and are rich in minerals (iron, manganese, calcium, potassium) and nutritive compounds such as carotenes.
In traditional herbal medicine, dandelion root is used to help get things moving in cases of mild constipation. Un-roasted roots are also known to be rich in the gut-nourishing prebiotic inulin, and although roasting reduces the amount there is still a significant amount in this tea. Hot water and a little time is the best way to extract inulin, which is just another reason to love this recipe. 

Where do I get dandelion root?

You can buy dandelion root – which is very affordable – here. Or you can use roots you’ve gathered as long as they are from an area that has not been sprayed with pesticides. Here’s how to properly identify dandelions. You will need to scrub, chop and dry them out before using them, though. I typically put mine in my dehydrator at 95°F for about 12 hours, but you can also just lay them on a towel in a dry, cool area until they’re brittle.

How do you roast dandelion root?

Although you may be imagining that it’s similar to the somewhat daunting process of artisanal coffee roasting, it actually couldn’t be easier. All you do is throw some dried roots in a pan over medium-high heat and stir until they become golden brown and fragrant. Yep, that’s it.

How do you make dandelion coffee?

If you’re wanting a dandelion coffee recipe instead of a dandelion tea recipe, you’re in luck. . . they’re exactly the same thing.   For whatever reason, dandelion tea is reminiscent of regular coffee and that’s why it’s sometimes called dandelion coffee. It’s a hard connection to explain until you’ve tried it. If you’ve ever had a friend that reminds you of someone else, and yet you can’t put your finger on why, it’s basically like that. Now, on to the recipe!

 Roasted Dandelion Root Tea Recipe

  • 1 tablespoon plus 1.5 teaspoons dried dandelion root (where to buy dandelion root if you can't find it locally)
  • 2 cups water
  • 1-2 tablespoons butter or cream to taste (optional)
  • Optional additions - 1 cinnamon stick OR ½ teaspoon of dried ginger OR 1 teaspoon fresh minced ginger. OR vanilla extract to taste (or a combination of these!)
  1. Place a medium pot over medium heat and place the dried dandelion root in the bottom. Toast the root until it becomes fragrant and golden brown, then add water and additional flavorings (if using) and bring to a boil. When the water boils, reduce heat and allow to simmer for 30-45 minutes, then strain and serve. I like to blend in a little maple syrup and a tablespoon of butter, but it's also good with cream and a bit of vanilla extract.

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Amazing Benefits of Rosemary Oil 



 A half teaspoon of dried rosemary can improve cognitive function.


Rosemary oil is one of the most popular essential oils for its wide array of health benefits. It has become increasingly important and popular over the years as more of its various health benefits have become understood, including its ability to stimulate hair growth, boost mental activity, relieve respiratory problems and reduce pain. Rosemary, also known as Rosmarinus Officinalis, is very popular in the Mediterranean region as a culinary herb. Many dishes are cooked with rosemary oil and freshly plucked rosemary leaves. Rosemary essential oil is mostly extracted from the leaves. The rosemary bush belongs to the mint family which includes basil, lavender, myrtle, and sage. Rosemary has been extensively used since ancient times for a variety of purposes. The Romans gave special importance to the rosemary plant and used it frequently in religious ceremonies. It was also used during wedding ceremonies, food preparation, cosmetic care, and medicinal herbal care. Rosemary plant and its extract were also used by the ancient, Egyptian civilization as incense. The health benefits of rosemary essential oil made it a favorite of Paracelsus, a renowned German-Swiss physician and botanist, who made significant contributions to the understanding of herbal medicine during the 16th century. Paracelsus valued rosemary oil due because of its ability to strengthen the entire body. He correctly believed that rosemary oil had the ability to heal delicate organs such as the liver, brain, and heart. Health Benefits of Rosemary Oil Today, many medicinal preparations contain rosemary oil. The various, well-researched health benefits of rosemary oil are listed below: Indigestion: Rosemary oil is often used for indigestion, relieving flatulence, stomach cramps, constipation, and bloating. Rosemary essential oil is also thought to relieve symptoms of dyspepsia and it is an appetite stimulant. Furthermore, research has shown the essential oil to be detoxifying for the liver, and it also helps to regulate the creation and release of bile, which is a key part of the digestive process. It also stimulates blood flow and improves circulation, which can benefit the absorption of nutrients from food. Rosemary leaves are often added to meat dishes because it is particularly helpful in digesting meat, particularly lamb, beef and pork. READ NEXT ARTICE

 Watch this video to learn more

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Thursday, May 18, 2017

Avocado salad with ginger-miso dressing

By Mayo Clinic Staff
Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. A perfect complement to the avocado in this salad, the dressing is equally delicious on sliced tomatoes or grilled salmon  


    For the dressing
  1. 1/3 cup plain silken tofu
  2. 1/3 cup low-fat plain soy milk (soya milk)
  3. 1 tablespoon peeled and minced fresh ginger
  4. 1 1/2 teaspoons reduced-sodium soy sauce
  5. 1 teaspoon light miso
  6. 1 teaspoon Dijon mustard
  7. 1 tablespoon chopped fresh cilantro (fresh coriander)
  8. 1 tablespoon chopped green (spring) onion, including tender green top
  9. 1 small avocado, pitted, peeled and cut into 12 thin slices
  10. 1 tablespoon fresh lemon juice
  11. 12 ounces mixed baby lettuces
  12. 1/4 cup chopped red onion
  13. 1 green (spring) onion, including tender green top, thinly sliced on the diagonal
  14. 1 tablespoon chopped fresh cilantro (fresh coriander)


To make the dressing, combine tofu, soy milk, ginger, soy sauce, miso and mustard in a blender or food processor. Process just until smooth and creamy. Transfer to a bowl and stir in the cilantro and green onion. Cover and refrigerate for at least 1 hour.
In a small bowl, toss the avocado slices in the lemon juice to prevent browning. Set aside. In a large bowl, combine the lettuces, red and green onions, and cilantro and toss to mix.
Add 2/3 of the dressing and toss lightly to coat. Divide the salad among individual plates. Arrange 2 avocado slices on top of each portion in a crisscross pattern. Top each avocado cross with a dollop of the remaining dressing. Serve immediately.

Nutritional analysis per serving

  • Total carbohydrate 7 g
  • Dietary fiber 3 g
  • Sodium 131 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Cholesterol 0 mg
  • Protein 3 g
  • Monounsaturated fat 3 g
  • Calories

Track your eating habits





learn how to track your eating habits

Food records bring awareness to eating habits and help identify weight loss roadblocks. Get one started with these suggestions.

Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. By identifying patterns of unhealthy eating choices in the record you keep, you can begin to change them.
Create a food record that includes the following items:
  • Date and day of the week. Also note the exact time or the general time of day — such as morning, lunchtime or evening.
  • All foods you eat and drink. Be specific on the types and amounts, and include details such as added fats, sugars — like butter, honey and other sweeteners — and beverages.
  • Portion sizes. Measure or estimate the size in volume, weight or number of items.
  • Your location when you eat. Write down where you are, whether it’s in your car, at your desk or on the couch — and whether you’re eating alone or with someone else.
  • What you’re doing while you eat. Pay attention to what else you may be focused on, such as watching TV or socializing at a restaurant.
  • Your mood. How do you feel — happy, sad, stressed out?

To make your food record worthwhile, be honest and record every bite of food you eat. If you don’t record everything, you won’t have an accurate picture of your intake. For the most accurate results, try to record your food intake within 15 minutes of the time you eat. Use a daily food journal to help keep you accountable.
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Wednesday, May 17, 2017

Sodium: How to tame your salt habit

Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium.By Mayo Clinic Staff
If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems.
You probably aren't even aware of just how much sodium is in your diet. Consider that a single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams (mg) of sodium – more than the daily amount recommended in the Dietary Approaches to Stop Hypertension (DASH) diet.
And it's not just table salt you have to worry about. Many processed and prepared foods contain sodium.
See how sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts

Your body needs some sodium to function properly because it:
  • Helps maintain the right balance of fluids in your body
  • Helps transmit nerve impulses
  • Influences the contraction and relaxation of muscles
Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine.
But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis, and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.
Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: How much do you need?

The Dietary Guidelines for Americans recommends limiting sodium to less than 2,300 mg a day.
Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian.

Sodium: What are the major dietary sources?

The average American gets about 3,400 mg of sodium a day — much more than recommended. Here are the main sources of sodium in a typical diet:
  • Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, pizza, cold cuts and bacon, cheese, soups, fast foods, and prepared dinners, such as pasta, meat and egg dishes.
  • Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
  • In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

tips for cutting back on sodium

Virtually all Americans can benefit from reducing the sodium in their diets. Here are more ways you can cut back on sodium:
  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium." Better yet, buy plain whole-grain rice and pasta instead of products that have added seasonings.
  • Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest and juice from citrus fruit to jazz up your meals. Sea salt, however, isn't a good substitute. It has about the same amount of sodium as table salt.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Sodium: Be a savvy shopper

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch (10-centimeter) oat-bran bagel has about 600 mg of sodium, and even a slice of whole-wheat bread contains about 100 mg of sodium.
So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:
  • Monosodium glutamate (MSG)
  • Baking soda (also called sodium bicarbonate)
  • Baking powder
  • Disodium phosphate
  • Sodium alginate
  • Sodium citrate
  • Sodium nitrite
Try to avoid products with more than 200 mg of sodium per serving. And be sure you know how many servings are in a package — that information is also on the Nutrition Facts label.

Know the label lingo

The supermarket is full of foods labeled "reduced sodium" or "light in sodium." But don't assume that means they're low in sodium. For example, a can of chicken noodle soup that claims to have 25 percent less sodium still has a whopping 524 mg in 1 cup. It's only lower in salt compared with regular chicken noodle soup, which has more than 790 mg of sodium in a cup.
Here's a rundown on common sodium claims and what they really mean:

Best choices

  • Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
  • Very low sodium. Each serving contains 35 mg of sodium or less.
  • Low sodium. Each serving contains 140 mg of sodium or less.

What the other sodium label claims mean

  • Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.
  • Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.
  • Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

Go low and take it slow

Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. Consider using salt-free seasonings to help with the transition.
After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily — at the table and in cooking. Then throw away the saltshaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

Wednesday, May 10, 2017

Improve Your Workout

Canyon Ranch has released a list of four simple tips to improve a workout routine, as recommended by their fitness professi­onals. If you offer fitness in your spa or have active clients, you may want to pass on the following.

1. Mix It Up.

If you aren’t seeing the results that you are looking for, it might be a good time to change things up. Try something new like a dance, yoga or pilate’s class. For a more intense workout, try aerial yoga or a strength and cardio combo workout.

2. Don’t Go Solo.

Working out with a partner will help you stay motivated and focused. Additionally, you can challenge yourself and a friend to a little friendly competition.

3. Tech it Up. 

Fitness apps and trackers make organizing your workouts and progress easier. It can also help you pinpoint where you might be lacking in your workouts.

4. When in Doubt, Ask for Help.

Simply stumped on why you aren’t progressing? Or, need a little guidance? Find a personal trainer. They can help you create a personalized workout routine that fits your lifestyle.
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Tuesday, May 9, 2017

Podcast For The Weight Plateau


This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging.

  your weight loss progress stalled for reasons you can’t figure out, the feeling then becomes one of discouragement. you have feelings of being stuck and unmotivated. So many people hit a plateau after successful weight loss. When that happens, it can be just the excuse some need to give up and go back to the days of fast food and opting for the couch instead of the great outdoors. I know because I’ve been there


 It’s Time To Make A Change (Tip Below)

Here's Today's Tip... Boost your metabolism.
Today I want to share a “neat” little trick that can help boost your metabolism and increase your calorie burn.
Many folks who are trying to lose fat tend to think that they’re “cursed” with a slow, sluggish metabolism; on the other hand, they might think that lean individuals are just born that way—they’re “blessed” with a fast metabolism.
While it’s true that metabolism is influenced by genetics, the great news is that there are a number of factors—well within your control—that you can use to your advantage to help boost your metabolic rate. One of them is the “neat” trick that I mentioned earlier.
You see, NEAT refers to a component of metabolic rate called “non-exercise activity thermogenesis.” As the name suggests, NEAT encompasses the number of calories burned during all daily movement and activities (except formal exercise).
In one study published in the journal Science, a Mayo Clinic research team led by endocrinologist Dr. James Levine examined the role of NEAT in weight management. Astonishingly, the researchers found, on average, obese folks sit for 2 ½ hours longer (each day) than lean individuals, who spend an equivalent amount of time upright (moving around) daily.
What does these mean in terms of metabolism and weight loss? According to Dr. Levine, “If obese individuals adopted the NEAT-enhanced behaviors of their lean counterparts, they might expend an additional 350 calories per day.” That’s a pound of fat in just 10 days!
Use this NEAT metabolism-boosting weapon to your advantage by including more of the following activities:
  • Standing more throughout the day (e.g., stand-up desk)
  • Taking the stairs
  • Parking further away (at the store) and walking
  • Being active with kids
  • Taking your dog for a walk
  • Doing chores
  • Doing some bodyweight exercises
  • Fidgeting
To Burning Those Calories,
Change That Up

AVAILABLE NOW! Meal Plans & Recipes To Eat Great And Lose Weight! Shop now for a limited time!

 Today's Lifestyle Tip
Healthy habits do get easier
With time and regular reinforcement, your new healthy behaviors will become habits. Eventually you'll know how to identify healthy foods, how many servings a day meet your needs and what makes a single serving. You'll look forward to physical activity that's a routine part of your day. Be patient — you're on your way to maintaining a healthy weight for life.
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