Food, food, glorious food! I love to eat and am having so much fun learning just how important our diets are to every aspect of our lives-including helping to boost our spirits. It is wonderful to have information on health and diet so we can feel more in control of our lives and be our best inside and out. After reading this you will have no more excuses to be cranky, got it?!
We've all had those days when we feel down and don't know why or we just need a pick me up (actually we have had those days when we are outright terrors if the truth be told). These healthy food choices will actually help to rev your engine and chase those blues away. Hello sunshine!
**Try Some Dessert- Yes! You read that right, try some dessert! Sugar soothes us when we're feeling stressed out ( I know that to be true and will take full advantage). But before you binge on a pan of brownies, cookies and candy, know that a little sugar may soothe you, but too much will wreak havoc with your blood sugar. So, as always moderation is the key here.
**Beans -Like most legumes, beans are rich in iron. If you're low on iron like many active people are--you can be tired and have trouble sleeping, which as we all know can make you cranky, cranky, cranky. Beans are great thrown in salads, over white rice, in a tortilla with salsa, in chili and soups.
**Bananas-Stress and the lack of magnesium are so closely related that it is a good idea for those who lead an active life to add foods rich in magnesium, such as bananas to their diet. Increasing the intake of magnesium reduces anxiety and makes for better sleeping.
**Oranges-Two glasses of fresh orange juice are enough to help say goodbye to some nervousness, bad moods and depression; lack of vitamin C, can make you irritable and cranky.
**Chocolate-Hurrah! Hurrah! Now I know it cannot get any better than this! Some experts believe that like many other foods sweet and rich in carbohydrates, chocolate can have a soothing effect; others, however, consider that the caffeine and other substances contained in chocolate could act as stimulants. I don't care why, I am just so glad to hear it! Ahem, moderation here though, again.
**Spinach and Lentils-Both Lentils and spinach are full of folate, a B vitamin that you need to make the serotonin that makes you feel good. Folate is strong enough to ease clinical depression, say researchers and low levels of folate have been linked to depression. A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid-so try some lentil soup and be happy and healthy. Also, you could add frozen spinach and make a low-fat spinach dip, have a nice spinach salad or use on sandwiches instead of lettuce. More food tips here, and here.
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**Walnuts- Are a great source of omega 3 fatty acids-a type of fat that's needed for brain cells and mood-lifting . Also been shown to relieve mild depression. I love to eat walnuts as a snack but they are also delicious on salads.
**Salmon- is also rich in omega fatty acids and canned Salmon with bones contains vitamin D which has been linked to possibly increasing our levels of serotonin- one of the key neurotransmitters influencing our mood.
I am going to start having more walnuts, oranges and bananas for snacks and incorporate spinach and lentils into my diet. Don't worry, I already have the desserts and chocolate covered. To feeling better!
2009-07-07
2009-07-02
Your Diet Doesn’t Have To Be A Riot-Healthy Tips To A Trim Tummy And Slimmer You!!
I know it takes some effort but really with a little determination and following some of the below guidelines you can find yourself on the road to a slimmer you. I am taking this one step further and am about to start a 90 day fitness program created by the most brilliant health/fitness person I have encountered, Christopher Warden so I am with you all in the ongoing struggle to look and feel our best. For now I am providing you with these tips but in the upcoming weeks I will be posting about my 90 day health and fitness program (including a 30 day detox of no sugar, caffeine, alcohol, processed foods, starchy carbs or dairy-whole foods only-God help me survive those 30 days without chocolate and diet Pepsi). Hope these can help you feel great in your swimsuit/bikini!
-Never ever, and I mean ever skip breakfast-“When you wake up hungry and skip breakfast,Leptin levels can change encouraging the body to hold onto body fat” (Paul Byrne fitness). I recommend a high protein low carb breakfast such as plain yogurt with fresh berries and nuts.
-Start Cooking veggies if you want a less bloated Stomach (who doesn’t???)-Cooked veggies cause less stomach swelling than their raw counterparts. Beware of broccoli, cauliflower and cabbage which can cause bloating.
Keep Protein lean, lean, lean so you are a lean machine-Protein that is fatty or fried delays stomach emptying, and beans cause tummy inflation. But filling protein such as fish, skinless chicken, tofu and lean red meat does not do either.
Eat less later in the day-“As the day goes on, reserves of carbohydrates in the muscle called muscle glycogen tend to fill up. As glycogen's stores approach “full” the body tends to become more efficient at storing food, especially carbs, into body fat.” (Paul Byre of Paul Byrne fitness)
Monkeys have the right idea!-Have a banana, orange or some delicious cantaloupe as these are high in potassium which help flush excess sodium from the body, flattening the tummy.
Fiber, fiber and even more fiber-Fiber acts as a natural detoxicant for the body and helps regulate the digestive system.
Basic keys to losing weight and staying slim are in a nutshell-drinking 8-10 glasses of water a day (or half your body weight-ex-100lb person should drink at least 50 ounces of water a day), eat several small meals throughout the day to keep your metabolism revved. Lean protein, dark greens and healthy fats (olive oil, nuts) help fill the body up with minimal calories. The more refined carbs, sugar, sodium, fried foods, alcohol and carbonated and caloric beverages cut out of your diet the better!
-Never ever, and I mean ever skip breakfast-“When you wake up hungry and skip breakfast,Leptin levels can change encouraging the body to hold onto body fat” (Paul Byrne fitness). I recommend a high protein low carb breakfast such as plain yogurt with fresh berries and nuts.
-Start Cooking veggies if you want a less bloated Stomach (who doesn’t???)-Cooked veggies cause less stomach swelling than their raw counterparts. Beware of broccoli, cauliflower and cabbage which can cause bloating.
Keep Protein lean, lean, lean so you are a lean machine-Protein that is fatty or fried delays stomach emptying, and beans cause tummy inflation. But filling protein such as fish, skinless chicken, tofu and lean red meat does not do either.
Eat less later in the day-“As the day goes on, reserves of carbohydrates in the muscle called muscle glycogen tend to fill up. As glycogen's stores approach “full” the body tends to become more efficient at storing food, especially carbs, into body fat.” (Paul Byre of Paul Byrne fitness)
Monkeys have the right idea!-Have a banana, orange or some delicious cantaloupe as these are high in potassium which help flush excess sodium from the body, flattening the tummy.
Fiber, fiber and even more fiber-Fiber acts as a natural detoxicant for the body and helps regulate the digestive system.
Basic keys to losing weight and staying slim are in a nutshell-drinking 8-10 glasses of water a day (or half your body weight-ex-100lb person should drink at least 50 ounces of water a day), eat several small meals throughout the day to keep your metabolism revved. Lean protein, dark greens and healthy fats (olive oil, nuts) help fill the body up with minimal calories. The more refined carbs, sugar, sodium, fried foods, alcohol and carbonated and caloric beverages cut out of your diet the better!
2009-06-29
Want To Burn Fat!! Give These Fat Burning Foods A Try!
Several months ago I received a copy of Good Housekeeping magazine in the mail. I found this very strange because I knew that I had not ordered it- if I was going to order a magazine it would be something more like People, US magazine or some tabloid trash that I adore. At first, I thought maybe it was a mistake and would have someone else's address on it, but it had my name and address. I still have not figured out this mystery but figure either one of me well intentioned friends or in-laws sent it in hopes I would become more of a homemaker (fat chance). The point of this is that I received another issue today and found this article that I loved and thought I would share with you. The article is about the top 7 super foods to eat to slim down faster. I'm always looking for help and thought these sounded great.
Super Foods To Rev Up Your Metabolism
**Tofu-is a good source of leucine-a friendly protein that helps you stay thin. Dietary leucine in tofu is an amino acid linked to maintaining muscle mass and reducing body fat during weight loss. I think that the extra firm tofu is the best so if you are new to tofu I would give this a shot first.
**Green Tea-has caffeine and catechins (plant nutrients) that might help raise your metabolic rate by up to 3.5 percent. So studies indicate that green tea may give you an increased metabolism, a positive effect on blood sugar and insulin regulation, and possibly the inhibiting of certain enzymes which are required for the processing of carbohydrates and fats. It is recommended to sip 32 ounces a day. I love green tea with a little Stevia-cold or hot!
**Lean Meats-are rich in protein, which takes more energy to digest than carbs or fats. Protein makes you feel satisfied too. (I'm a vegetarian but I refuse to be biased).
**Whole-Grain Cereal-complex carbs in the morning are a great way to fuel your body for the day ahead. I find that these also keep you fuller longer so you aren't apt to snack on unhealthy alternatives.
**Coffee-Caffeine speeds up your metabolism making it easier for us to burn more calories --- even while at rest, and coffee gives you more energy for a tougher workout that lasts longer, making it possible to burn more calories (if you exercise that is-I am still working on getting the exercise in).
**Low-Fat Dairy-it is packed with protein and helps build muscle and banish fat. Pls. keep in mind that due to all the bovine growth hormone in our dairy products I am not a big proponent of dairy unless it is organic and then I say proceed with some caution. Did you know that U.S. milk is banned in Europe because of the bgh hormone? Another scary food thought.
**Nuts-packed with protein and fiber, a handful (or entire jar a day in my case) at snack time keeps your body full. Anyone who reads my blog on a regular basis knows that my number one diet secret is NUTS. I love them and it is the only way I can stay thin. Long live nuts!
ref for this article from my mysteriously appearing Good Housekeeping April 2008.
Super Foods To Rev Up Your Metabolism
**Tofu-is a good source of leucine-a friendly protein that helps you stay thin. Dietary leucine in tofu is an amino acid linked to maintaining muscle mass and reducing body fat during weight loss. I think that the extra firm tofu is the best so if you are new to tofu I would give this a shot first.
**Green Tea-has caffeine and catechins (plant nutrients) that might help raise your metabolic rate by up to 3.5 percent. So studies indicate that green tea may give you an increased metabolism, a positive effect on blood sugar and insulin regulation, and possibly the inhibiting of certain enzymes which are required for the processing of carbohydrates and fats. It is recommended to sip 32 ounces a day. I love green tea with a little Stevia-cold or hot!
**Lean Meats-are rich in protein, which takes more energy to digest than carbs or fats. Protein makes you feel satisfied too. (I'm a vegetarian but I refuse to be biased).
**Whole-Grain Cereal-complex carbs in the morning are a great way to fuel your body for the day ahead. I find that these also keep you fuller longer so you aren't apt to snack on unhealthy alternatives.
**Coffee-Caffeine speeds up your metabolism making it easier for us to burn more calories --- even while at rest, and coffee gives you more energy for a tougher workout that lasts longer, making it possible to burn more calories (if you exercise that is-I am still working on getting the exercise in).
**Low-Fat Dairy-it is packed with protein and helps build muscle and banish fat. Pls. keep in mind that due to all the bovine growth hormone in our dairy products I am not a big proponent of dairy unless it is organic and then I say proceed with some caution. Did you know that U.S. milk is banned in Europe because of the bgh hormone? Another scary food thought.
**Nuts-packed with protein and fiber, a handful (or entire jar a day in my case) at snack time keeps your body full. Anyone who reads my blog on a regular basis knows that my number one diet secret is NUTS. I love them and it is the only way I can stay thin. Long live nuts!
ref for this article from my mysteriously appearing Good Housekeeping April 2008.
2009-06-24
Forget Botox-Exercise To Look Younger!!
Are you looking for a little motivation to exercise (who isn't!)? As much as I enjoy going to the gym and doing my strength training, there are days that I would just rather do anything else but a little exercise. So, when I discovered that by even moderately exercising I can look younger well, that was all that I needed to keep me going. There really are so many benefits to exercising but I must say that this has to be one of the best! According to an article that I read in the mirror.co.uk we can actually slow aging and look younger.
The study looked at twins and found that there was a 9 year difference between those that exercised regularly and those that did not. "It said: "Our results show that adults who do regular physical activity are biologically younger than sedentary individuals."Researchers at King's College, London, and at a leading US institute in Baltimore studied aging in 2,400 sets of twins by analysing telomeres. Telomeres, which cap the end of chromosomes in cells, shorten with age leaving people susceptible to cell damage which can cause disease, muscles to weaken, skin wrinkles, eyesight and hearing fade, organs fail, and thinking clouds."
A Few Ways That Exercise Can Keep You Feeling And Looking Younger
**Improves Energy Levels-Numerous studies show that regular exercise (cardio or strength training) will make you feel less tired and give you more energy. Those on a regular exercise routine were also found to sleep better, and to be much more alert.
**Reduces Stress Which Improves Skin-I have a friend who swears by exercise for her acne. When you exercise and become fitter, your body releases anti-stress chemicals that help to neutralize those chemicals that stress produces therefore your skin has a youthful glow (I think this could absolutely help with acne as well). Stress wreaks havoc on your skin, and organs so by relieving stress through exercise you can be on your way to a younger you. Keep in mind to only adhere to an exercise routine that you are comfortable with. Too much exercise can actually cause your body to stress so listen to your body.
**HGH Production-HGH is the human growth hormone that we all have. " If you don’t have enough HGH in your body, your skin is likely to sag, you will develop wrinkles, your energy levels will be low and you will be more prone to gaining excess weight, especially around your waist. It also improves our cardiac function, sexual function, lean mass, hair thickness, and younger skin texture. Enough HGH and it will also eliminate cellulite, and your skins elasticity will increase. By age 20, your natural HGH supply is decreasing. Thankfully, regular exercise can stimulate your body to produce more HGG and that means you'll look and feel younger." Source here.
**More Toned-We all know that toned skin looks better than sagging skin. Exercise tones the muscle and speeds up your metabolism which in turn keeps your weight down and helps you avoid many problems associated with weight gain (diabetes, heart disease). Plus, you will look terrific with a nice toned tummy.
If your looking for the fountain of youth, I would have to say that you are going to find it in an exercise routine that fits your lifestyle and a balanced diet rich in fruits, vegetables, protein and water. Why waste your money on plastic surgery, botox, and expensive creams when the answer is right in front of you.
The study looked at twins and found that there was a 9 year difference between those that exercised regularly and those that did not. "It said: "Our results show that adults who do regular physical activity are biologically younger than sedentary individuals."Researchers at King's College, London, and at a leading US institute in Baltimore studied aging in 2,400 sets of twins by analysing telomeres. Telomeres, which cap the end of chromosomes in cells, shorten with age leaving people susceptible to cell damage which can cause disease, muscles to weaken, skin wrinkles, eyesight and hearing fade, organs fail, and thinking clouds."
A Few Ways That Exercise Can Keep You Feeling And Looking Younger
**Improves Energy Levels-Numerous studies show that regular exercise (cardio or strength training) will make you feel less tired and give you more energy. Those on a regular exercise routine were also found to sleep better, and to be much more alert.
**Reduces Stress Which Improves Skin-I have a friend who swears by exercise for her acne. When you exercise and become fitter, your body releases anti-stress chemicals that help to neutralize those chemicals that stress produces therefore your skin has a youthful glow (I think this could absolutely help with acne as well). Stress wreaks havoc on your skin, and organs so by relieving stress through exercise you can be on your way to a younger you. Keep in mind to only adhere to an exercise routine that you are comfortable with. Too much exercise can actually cause your body to stress so listen to your body.
**HGH Production-HGH is the human growth hormone that we all have. " If you don’t have enough HGH in your body, your skin is likely to sag, you will develop wrinkles, your energy levels will be low and you will be more prone to gaining excess weight, especially around your waist. It also improves our cardiac function, sexual function, lean mass, hair thickness, and younger skin texture. Enough HGH and it will also eliminate cellulite, and your skins elasticity will increase. By age 20, your natural HGH supply is decreasing. Thankfully, regular exercise can stimulate your body to produce more HGG and that means you'll look and feel younger." Source here.
**More Toned-We all know that toned skin looks better than sagging skin. Exercise tones the muscle and speeds up your metabolism which in turn keeps your weight down and helps you avoid many problems associated with weight gain (diabetes, heart disease). Plus, you will look terrific with a nice toned tummy.
If your looking for the fountain of youth, I would have to say that you are going to find it in an exercise routine that fits your lifestyle and a balanced diet rich in fruits, vegetables, protein and water. Why waste your money on plastic surgery, botox, and expensive creams when the answer is right in front of you.
2009-06-18
Ode To The Cucumber-Healthy Reasons To Love Cucumbers!
Cucumber, cucumber I love you! Cucumber, cucumber you taste great , you remove puffiness from eyes before a big date. Cucumber, cucumber healthy part of a diet, you keep me skinny so I don’t cause a riot. Cucumber, cucumber delicious to me, you have so many benefits look below to see…..
Corny poem I know but it came to me and sometimes I get bored with all my normal writing so why not? I am not Shakespeare or even close but I do l love my cucumbers so why not a little love poem! Really though, cucumbers are probably one of my favorite things to eat! I slice them up and snack on them throughout the day-sometimes I will have 2 or 3 huge ones. They always make me feel full and refreshed and have so many health benefits. See for yourself:
Healthy Reasons to love those cucumbers!
-Composed of mostly water, low in calories and packed with nutrients. The cucumbers high water content helps keep the body hydrated, regulates body temperature, rids the body of excess fluids and cleanses the body of harmful wastes and toxins.
-Helps eliminate uric acid so it is good for those who have arthritis.
-Excellent source of potassium, vitamin c and folic acid.
-When placed on burns (sunburns too), itchy skin, swollen and tired eyes it can relieve these symptoms as well as dark circles.
-Relieves heartburn and soothes stomach acid or for those suffering from gastritis or ulcers.
-Improves blood circulation and helps relax nerves and muscles.
-Cucumber juice can be used as a soothing skin lotion.
-Skin of cucumbers are rich in fiber, potassium and magnesium.
So besides being delicious, cucumbers offer up a host of wonderful health benefits! Make sure when buying cucumbers that they are dark green as this is an indication it is fresh. I also try to go organic on cucumbers since many cucumbers found in grocery stores are waxed to protect them during shipping. Since the wax is better not to be ingested I go for the organic that are not waxed.
Corny poem I know but it came to me and sometimes I get bored with all my normal writing so why not? I am not Shakespeare or even close but I do l love my cucumbers so why not a little love poem! Really though, cucumbers are probably one of my favorite things to eat! I slice them up and snack on them throughout the day-sometimes I will have 2 or 3 huge ones. They always make me feel full and refreshed and have so many health benefits. See for yourself:Healthy Reasons to love those cucumbers!
-Composed of mostly water, low in calories and packed with nutrients. The cucumbers high water content helps keep the body hydrated, regulates body temperature, rids the body of excess fluids and cleanses the body of harmful wastes and toxins.
-Helps eliminate uric acid so it is good for those who have arthritis.
-Excellent source of potassium, vitamin c and folic acid.
-When placed on burns (sunburns too), itchy skin, swollen and tired eyes it can relieve these symptoms as well as dark circles.
-Relieves heartburn and soothes stomach acid or for those suffering from gastritis or ulcers.
-Improves blood circulation and helps relax nerves and muscles.
-Cucumber juice can be used as a soothing skin lotion.
-Skin of cucumbers are rich in fiber, potassium and magnesium.
So besides being delicious, cucumbers offer up a host of wonderful health benefits! Make sure when buying cucumbers that they are dark green as this is an indication it is fresh. I also try to go organic on cucumbers since many cucumbers found in grocery stores are waxed to protect them during shipping. Since the wax is better not to be ingested I go for the organic that are not waxed.
2009-06-16
My Apologies For Being So, So , So Behind-AHHHHH!
I am waaaaayyyyy behind and feel terrible about not commenting or dropping my entrecards lately. I have been swamped at work, with the kids, life, etc and need to catch up!!! I promise to get back on track and drop and comment back. Also am working on a great post about something new I am doing by my hard a#@, drill sergeant yet sweet personal trainer Christopher Warden who is determined to give me the healthiest body yet!!! Back with details soon and thank you all for stopping by, commenting and dropping:)
2009-06-12
Quick And Healthy Way To Cut Calories And Be Your Best Skinny Minny
I am so, so, so behind and am trying to get back in the swing of things but did want to share one of my favorite mini diet tips with you. I know I have been bad, bad, bad on the eating scale this week so am trying to focus on my nutrition and hopefully incorporating this tip into your lifestyle might just help.
Cook With Veggies Instead of High Calorie Meats- How about mushrooms instead of meat? Now you are probably saying that I am trying to slip this in since I am a vegetarian (and very sneaky) but no, this really cuts back on the calories. When researchers at Johns Hopkins University in Baltimore gave people lunches made with mushrooms or the same meals made with meat, the mushroom eating consumers ate 42 percent fewer calories than those eating the beefier dishes. Fungi have fewer calories ounce for ounce than meat but are equally filling. I love to cook portabella mushrooms and eat them as my main course, throw some broccoli, carrots, onions, peppers in casseroles instead of meat or make a veggie stir fry. It really is delicious and actually very good for you too!!! Why not swap out your meat for a little veggie love!
Cook With Veggies Instead of High Calorie Meats- How about mushrooms instead of meat? Now you are probably saying that I am trying to slip this in since I am a vegetarian (and very sneaky) but no, this really cuts back on the calories. When researchers at Johns Hopkins University in Baltimore gave people lunches made with mushrooms or the same meals made with meat, the mushroom eating consumers ate 42 percent fewer calories than those eating the beefier dishes. Fungi have fewer calories ounce for ounce than meat but are equally filling. I love to cook portabella mushrooms and eat them as my main course, throw some broccoli, carrots, onions, peppers in casseroles instead of meat or make a veggie stir fry. It really is delicious and actually very good for you too!!! Why not swap out your meat for a little veggie love!
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